FitNFabs Spring 2019

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42 ON THE COVER Wendy Fortino Photographer: ContentNow LA


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Spring 2019 CA Edition





Take Care of Your Skin with All-Natural Makeup Cleansers


Are you tired of being tired too?


Unapologetically Fierce and Feminine, Tatiana Dudyez Channels Her Power to excel Business Leaders


Reinvent Yourself to Find Your Passion


Spring Cleaning Priorities, Smart Strategies for a Big Impact


Shutdown Conflicts With These Ground Rules


Turn Wishful Thinking Into Positive Results


Why Failing Fabulously Is Critical


Find Life’s True Purpose


A Walk in the Park Can Set You Free


Have Fun Crafting Your Brand


Beauty and Strength, Champion Bodybuilder Wendy Fortino’s Winning Mindset


Try Something New and Stay Motivated in Group Fitness Classes


Follow Your Cat’s Cue and Stretch Away Morning Stiffness


Boxing — ­ Your greatest comeback

Spring 2019


Stabilize Your Lower Body with Strong Glutes


Get the Most Out of Your New Gym Membership


Best San Francisco Bay Area Spots to Exercise in Nature


Grow Your Workout Confidence with Comfortable Clothes


Tone and Tighten Your Lower Body from Anywhere


Rainbow Veggie Soup




Acupuncture for Inner Body Balance


Spring Fruits and Veggies You Need to Get into Your Diet


Fitness Pro Jordana Vella Develops the Latest in Power and Endurance Training


Water Matters! Look Good. Feel Good. Do Good.


Weight Management A New Health Strategy


Upcoming EVENTS

Publisher Rosalidia Dubon

Layout & Graphic Editor Nicole Lacasse

Editor-in-Chief Eva Barrows

Production Associate Wing Yu

FitNFabs 1375 Burlingame Ave Suite L6 • Burlingame, CA 94010 3

o u r P u bl i sher Dear Readers, Fortitude means having courage in the face of adversity. Go to the movies and you'll find super heroes like Captain Marvel and Wonder Woman demonstrating fortitude to save the world. Now meet three super women who face real world challenges head-on. Our cover model Wendy Fortino, a 800-meter track athlete, experienced a stress fracture in her foot when training to compete in the 2008 Olympic Trials. Her dream of becoming an Olympic track athlete came to an end but her journey to becoming a world class athlete in Bodybuilding was just beginning. Jordana Vella, a professional dancer, aerobics competitor and TV fitness instructor, overcame a serious knee injury through developing an exercise program to help herself and others move without pain. Revolutionary Leadership Consultant,Tatiana Dudyez, sold her successful business after she connected with her inner power. Dudyez works to help other high-achieving leaders attain their business and life goals. Find these inspiring interviews and more in the Spring issue of FitNFabs magazine. Our magazine is packed with beauty, fitness and wellness tips from experts who embrace holistic living. It will educate you. It will challenge you to expand your mindset. It will inspire you to be your best. Love, Rosaldia Dubon CEO & Publisher



Rosalidia Dubon is an entrepreneur and educator in the media publishing and content marketing industries. She is the founder of Dubon Consulting and a committed advocate of women and children’s issues worldwide.



A San Francisco Bay Area writer and editor. In 2007 she created Imitation Fruit Literary Journal ( to showcase fun and upbeat short stories, poetry, and artwork. She blogs about the craft of writing and local historical places 4


Spring 2019


A business leader and advisor with expertise in personal growth. She holds a B.S. in Business Administration, and is certified in Board Education, Integrative Health & Life Coaching, and Hypnotherapy.



Rick Green has over 20 years of experience in the health and fitness industries. He is a certified personal trainer and nutritionist, licensed USA boxing coach level 3 and owner of Force Fitness in San Jose, CA.



As a Success Coach, Entrepreneur and Speaker, Bernadette McBurnie empowers her clients to thrive in their personal and professional life, health and finances. Her holistic approach founded on Integrated Success Coaching is a proven method to elevate success in all areas of life. As a strong advocate of healthy living, Bernadette has made Nikken her brand of choice.



An entrepreneur, art lover, international entertainer and philanthropist, Carmen Milagro is the founder of Borbón, a premium skin care brand with products made from the world’s finest exotic raw ingredients and inspired by homeopathic traditions.

Marisa Gonzalez



Marisa Gonzalez is an Arbonne Independent Consultant coaching, educating and sharing with others ways to live abundant and health-filled lives. “I believe we are placed in one another’s lives for a reason. It is our job to follow the path where it leads and contribute as we are called.”

dr. Laurel Mines


A physical therapist working in the San Francisco Bay Area. She sees patients at Agile Physical Therapy in San Carlos and has a private practice. She received her degree from Massachusetts General Hospital Institute and specializes in orthopedics with a focus on the metaphysical aspect of healing.

DR. nirali patel


An entrepreneur, art lover, international entertainer and philanthropist, Dr. Nirali Patel is an acupuncturist and skincare specialist with a practice in Foster City, California, with over 12 years of experience. She is the founder of Unique Remedy Skincare, a line of handcrafted, organic products targeting problematic skin. 5


Ta k e C a r e o f Yo u r S k i n w i t h All-Natural Makeup Cleansers By Nirali Patel

Do you really have to wash your face and remove your makeup at night? Yes! Just as we lie down and close our eyes, our skin prepares to work its nightly magic. Skin goes through its most regenerative processes after the sun has gone down as it sheds dead skin cells, soaks up the skin care we slather on, and heals the damage done to it during the day. In an ideal world, we would wash our faces in the morning and again at night using a face wash, or at least a cleansing wipe. It is important to remove the day’s makeup, dirt, and pollution from our skin. Skipping this step and collapsing straight into bed can lead to acne breakouts and speed up skin aging. Here are some incredible all-natural cleanser options for taking good care of your skin: Purity Cleansing Balm by Unique Remedy Skincare is ready to purify, detoxify and cleanse your skin with its powerful composite of botanicals that whisks away impurities, dissolves makeup and hydrates all at the same time. It is one of the very few cleansing balms made without harmful ingredients such as petroleum and mineral oil. This powerhouse of skin food starts off solid then melts into the skin to latch onto dirt and grime deep within the pores. Rinse with warm water, or for lazy nights, wipe face clean with a soft cloth. Snow Falls Whipping Cleanser by Cremorlab has a foam-like texture and leaves your skin clean without feeling tight. Water, tannins, flavonoids, edelweiss extract, papaya extract, aloe, and rose mallow extract work together to hydrate and brighten the skin. This is a great option for those with sensitive skin. Kojic Acid Whitening Soap from Japan is not for the weak. This soap deep cleanses while exfoliating the skin to reduce dark spot and hyperpigmentation. It is meant for skin with stubborn long-lasting dark spots. Extensively used in Japan as a skin lightener, it works 6

by stopping the production of tyrosine, a skin darkener. It works by penetrating the upper layers of the skin to inhibit the formation of pigmentation. COSRX Low pH Good Morning Gel Cleanser is formulated with botanical ingredients for cleansing, detoxifying and hydrating. This gel cleanser is ideal for normal to oily skin types. It uses tea tree oil and natural exfoliates to address the pores, control oil and soften the skin. Tata Harper Regenerating Cleanser is a daily exfoliating cleanser for all skin types. This product has 4-in-1 benefits as it cleanses, purifies, reduces pores and hydrates. The cleanser contains enzymes, clays and essential oils to reduce congested pores without stripping the skin of its moisture. The key ingredients are aloe vera leaf juice, sunflower seed oil, apricot seed powder, rice extract, pomegranate fruit extract, rose clay and willow bark extract. When makeup products aren’t removed thoroughly from your skin the breakdown of collagen, wrinkle creation, clogged pores, and acne increase. Fight the urge to fall into bed before cleansing your face to keep your skin looking healthy and radiant.


Are you tired of being tired too? By Erin Garay

Quite often, I wake up in the morning and find myself saying, "I'm so tired of being tired." Have you ever experienced this? The repetition of this exhaustion has me thinking about what's behind my oh-so-tired feeling. Why do we keep ourselves so busy? Are we really that busy? Or, is it a lack of personal boundaries where we don't honor ourselves enough to say "no" to someone's request? Do we say "yes" to something that won't really fill us? Does having a full schedule make us feel more important? Or feel more successful? Do we stay busy to avoid feeling something or addressing a particular situation? Do we use "busy" as a barrier for connection because it feels too scary to risk being vulnerable? I've been guilty of all of the above. We live in a society that expects busy. Rarely, if ever, do we expect to see a friend spontaneously. We ask people to text us instead of email because we may not see the email in the flood of messages in our inbox. Maybe I'm just describing my own life, but I doubt it. It is our world.

Often, one minute turns into 15-30 minutes and what happens is amazing. Even if I go to bed late, my body automatically wakes me up early enough to connect and meditate again in the morning. I haven't had to build my meditation practice. It built itself by meditating one minute a day. On the days that my meditation is amazing, so is my energy. I don't find myself saying, "I'm exhausted." I find time for everything, and I'm not tempted to use the word “busy.” Instead, I say I’m full, abundant, amazing. I catch myself from saying, "I'm busy." A message I heard in meditation one day was to rest. I had planted many seeds, and I needed to let them grow and germinate. I rested for the morning which meant I moved at half-pace through my morning, and one of the opportunities I'd "planted" reached out to me. Just like my guidance had said it would. Soak in the nourishment that surrounds you and let your seeds germinate. If you aren't finding nourishment, change your environment. Nourish you and the seeds you have planted and watch them bloom into the life you desire that is abundant, happy and full of energy.

We push, and we push, and we push until we're depleted. Then we go on vacation, get a massage to refuel and do it all over again. I've been thinking a lot about how to break this cycle, and I have literally taken refuge from it all in meditation. Many years ago, I made myself one promise. I promised not to put my head down on the pillow until I meditated for at least one minute at night.



By Rosalidia Dubon Tatiana Dudyez’s business acumen and achievements as an entrepreneur and executive are undeniable. She founded and operated what would eventually become a multi-million dollar corporate housing franchise while taking on the responsibility of raising two daughters on her own. Ready for the next chapter of her life, she made the bold decision of selling her business of 15 years. Armed with insight and experience as an entrepreneur, Tatiana proceeded to guide seven small businesses to their first million dollars in sales — an auspicious start of a new career as a Power Strategist mentoring other ambitious leaders. A fateful introduction to one of Tony Robbins’ events compelled Tatiana to connect with her authentic self. She immersed herself for a year in Robbins’ Platinum Membership team which resulted in a complete shift in her understanding, and appreciation for women’s inner power. What resonated with you at the Tony Robbins events and led you to decide a change was needed? What I realized then at “Date with Destiny” is that no one can hide from self-responsibility. It is our choice to be in pain, in fear, or avoidance of it all. However, the choice is entirely ours. Blame put upon others, situations, or circumstances is deflection. No one will give you the life you want, but you! What did you have to change about yourself to become whole on the inside and how did that translate to being successful? I had to shine light on all parts of myself internally and question everything, so I could pick and choose what my authentic truth feels like, looks like, and sounds like. It took some time to really know my truth. Today I have a different version of “success” than before because I redefined its meaning.

Success is very personal, but a standardized definition includes all that is on the outside such as social status, wealth, or anything material. I gained my clarity as to what success means to me and as a result consider myself more successful today because I committed to living lovingly, unconditionally, and daringly, within a chosen geographic location surrounded by beauty, expansion, and gratitude. That inner harmony is my success as no one can take it away from me! After realizing you needed to change your mindset at work, why did you decide to sell your previous successful business instead of working on yourself while there? When I changed my mindset as a result of digging very deep into my beliefs, patterns, fears and values, I realized I had reached my lifespan at my company. It became ultra-clear to me that the business had been a shelter and my identity, offering a false sense of security. It limited my dreams and true desires. I also had to face the distinct misalignment between my values and those of my partners. What traits did you have at your previous business that you’ve discovered needed to change? The warrior-like masculine essence was predominantly dominating my leadership style and my life. It blocked me from knowing who I truly am and from my inner genius. How did those traits affect your work and the people around you? Being a warrior in business is highly valuable as it makes a man or woman very strategic, performance driven with a highly developed sense of urgency. It is more head-based than heartbased. These traits are essential to a business. Yet a woman who functions primarily within those parameters eventually loses what makes her a woman to begin with. I slowly disconnected and sacrificed my feminine qualities which I believed then were irrelevant, if not weak. The woman in me was begging to be more expressive, expansive and creative. I had lost

who I truly was inside to fit into a corporate box which reduced my fullness. Little did I know then that the only path to power is through inner grace and unapologetic truth, that power is from the inside out, not the outside in. As a leadership coach to high-performing women, what issues do women have in common? All high-performing women share the common challenges of wearing masks. We wear masks to hide our pain and present ourselves like this: • Disconnected from your ''why", your vision of success • In constant over "something," i.e. over-drive, over-give, over-spend, over-work, etc. • Depleted and exhausted • Unfulfilled with career stage and life • Overwhelmed, tense and empty • Isolated, separate and lonely • Depolarized in intimacy (flat relationship/no relationship) • Not present as a mother • Perfectionist - need to control the environment to feel safe • Competitive - especially with men and also women • Misunderstood as an intense woman • Rewards come at a price - sacrificing is a must to succeed • Stuck in warrior mode (pushing, grinding, and hustling your way to the top) as the only way to so-called success How are you running your current business differently than the one you sold? I have learned to incorporate in this business much more patience for my expected outcomes. Joy is now my way of life regardless of disappointments, delays, or fears. I have a constant level of awareness for all I feel, think and experience and use an internal system of questions guiding me to own my decisions. That level of inner integrity allows me to stay aligned with my heart, my power and constantly reinforces a high level of responsibility for my words and actions. I cannot 9

FITNINSPIRING teach, or speak on anything I have not lived personally. Finally, my work today is not only my passion but my purpose in this life on earth! That profound and undeniable knowing fuels my soul’s desire to serve men and women to create the best versions of themselves and in turn create the change they want to see in the world. What actions do you take to ensure you are continuing to grow professionally and internally? I choose to stay in a state of love and curiosity. Returning to love, over and over again, is the only way to rise continuously and edge ego out of the way. Curiosity, that child-like openness, and hunger for fresh outlooks, has enough room within to explore and play. That is my way to forever growth. What is Feminine Intelligence and how can it be used in the workplace? Feminine Intelligence is the key aspect that supports the emergence of a fiercely feminine woman. It is a magical, adaptable, and effortless non-depleting flow. Feminine intelligence is flexible, playful yet strong and grounded, free in knowing and absolutely glowing. The fiercely feminine woman in business is magnetic in her leadership, sustainably performant, and highly intuitive in her short term and long term decision making. She is inclusive in her approach which promotes engagement and community focus. Her process is guided by meaning and values, which power her irresistible radiance and unapologetic boldness. What are the differences between masculine and feminine power and how can we balance the two within ourselves? Masculine qualities include linear, strategic, firm, outcome-based, systematic, controlling, protective thinking. Feminine qualities include flow, expansive, trusting, transparent, inclusive, playful, intuitive spirit, open, soft, curvy methods of thinking. Mastering both essences within takes commitment, presence 10

and consciousness to show up in the world with total self-responsibility. If the socially accepted daily grind at work isn’t right for a woman, what could her version of the workday look like? The grind, sacrifice, and exhaustion are only acceptable for women in business because they are eager to be integrated, promoted or even

supported by men whose benchmarks organically became standards. Women typically do not ask directly and powerfully for what they want, and this conditioning has simply not been disrupted and pushed forward enough. A fierce and feminine woman in business matters to herself first and foremost by harmonizing during the day between what she needs and wants with ease and grace while daring to uphold bold and unapologetic strength. How is a woman’s journey to success different than a man’s? A man’s journey to success is usually about his results which require a strategic and linear pursuit to achieve. A woman’s journey to success entails much more about the process, meaning and purpose for her to not only fiercely implement her vision but do it while feeling fulfilled, mindful and radiant all at once. Why is celebrating your success, big or small, important? It takes awareness to recognize what must be celebrated. Self-worth is required even to choose what is to be celebrated within our life. Life is about giving, not taking, so committing to giving ourselves self-love is committing to selfleadership by mattering more to ourselves first. Only when we own our fullness within, only when we are responsible for all of who we are and only when we are radically committed to modeling congruence and integrity, can we create the change we want to see in the world.

I literally bought myself a sabbatical year with him which turned out to be the most outrageous and phenomenal investment/gift ever! I love to simply have a coffee in the sun in a cozy spot to take in the moment and celebrate life. What kinds of guests and topics do you explore on your radio show Thrive & Shine? Our Radio/TV show “Thrive and Shine” showcases people – famous or not – who walk their talk within the realm of authentic power and conscious leadership. Every guest is creating change in the world through their commitment to business consciousness by embodying the values needed for that change. Every guest is authentic and fun resulting in a raw and meaningful show. Can you tell us what your new book is about? The book is about my story illustrating my mission. It also includes my teaching methodology and all kinds of tips for women in business to choose shifting into being Fiercely Feminine. It will be released this spring or summer. For more about Tatiana Dudyez visit her website

What are your favorite ways to celebrate your successes? I dance a lot. I love allowing my body to express my emotions. I buy myself a gift on special occasions such as an emotional or professional benchmark, so the gift allows me to anchor in time at that moment. I open a bottle of champagne to celebrate with my loved ones, a tradition that is totally French and practiced often. I “invested” in a year of self-development with Tony Robbins upon the sale of my company. 11


Reinvent Yourself to Find YourPassion By Carmen Milagro

You’ll be successful every minute of your life if you’re doing something you love whether you’re creating music, producing a theatre production or building a legacy company. Perhaps, you’re already doing something you love. If so, congratulations! Pat yourself on the back and carry on.

If you’re not enjoying your career, would like to travel down a different life path, or are struggling to find your purpose, perhaps now is the time to consider a rebirth. It may take awhile to figure out the new you. Rebirth is a process. If you want to reinvent yourself, the following tips will help you start on your journey. Pick and choose from this list as it applies to you. There’s no magical all-in-one formula to reinvention.

Before anyone else believes in your transformation, you must be limitless in your self-confidence. Feel free to do something big. You got this! There’s no need to obtain permission from anyone else to begin your exploration. Just grant yourself permission. Seek advice from people you admire. Listen to their stories, consider options and be prepared to learn some lessons. Find or create a mantra to inspire and guide you. Let it lead you down your new path. A mentor wrote this mantra down for me on his business card, “Carm, don’t relent. Never quit!” I apply this principle every single day. I am relentless. 12

Get over being shy and timid. If you want to know something, ask. Ask for what you need, want and desire. Ask for help. Ask for knowledge. Ask the universe. Figure out what drives your passion. What inspires you? Find that “thing” that motivates you to jump out of bed in the morning. Remember, only you can change your inner dialog. You can “rename” your perceptions or misconceptions. Trust that changing course, this reinvention is not the same as quitting. It’s a pivot and change of your mindset. Dream big and take action…any action. To start, you must do something. Leap from there and be sure to execute as big, or bigger than you dream!

Spring Cleaning Priorities Smart Strategies for a Big Impact By Wendy Quaccia Create a whole new look for your home this spring by organizing your things as you clean! You’ll find items you no longer need and can eliminate. You may also find treasures you haven’t seen in a long time and put them to use. Beginning with the room needing the most attention, you’ll embark on a progressive journey to uncover a new sense of excitement within your surroundings.

Dust will return in a short period of time, but organizing your home will keep a smile on your face indefinitely. You can organize on your own, with a friend, or with the help of a professional home organizer. A professional organizer will assist you in making decisions, answering questions and keeping you on task. Be happy in your home by enjoying the things you love.

Don’t try to tackle the whole house all at once. Start small with your entryway, the hall closet or just one or two kitchen drawers. By scheduling time to get one small portion of your home completed, you will gain motivation to continue into other areas.

Wendy is a professional home organizer in the San Francisco Bay Area. For more organizing ideas, visit

Defining the intended purpose of each room will establish what items stay in the room, which ones are eliminated or moved to another area of your home. If an item is in the room you will use it in, that’s fine. If not, what room could it be relocated to and used more conveniently? Designate boxes or bags to collect donations, recycle, e-waste and trash. These can be taken away after your organizing session, or they can be stored away so you can add to them. A little spiff can go a long way. After everything has been organized, enhance your living space with decorating fixes. Are your carpet runners in the hallway tired and worn? Does the lamp in the corner drive you nuts? Is it time to give the window a new valance to brighten it up? 13


Shutdown Conflicts With These Ground Rules By Alice Shikina As a mediator, couples come to me when their avenues of communication have completely broken down and they can no longer express ideas and be heard by the other side. Before you get to a place of impasse, you may want to revisit some common-sense ground rules during conflicts in your relationships. Use these guidelines early on, to get plenty of practice being a skilled communicator. When you do come to difficult moments in your relationship, your diligent practice will serve you well.

DON’T interrupt.

Interrupting is one of the biggest causes of conflict. When people are constantly being interrupted, they don’t feel heard and the channels of communication begin to break down. Have a sheet of paper and a pen to write down your thoughts during emotional conversations. When it is your turn to talk, refer to your notes.


DON’T yell.

When in conflict, some people yell as an intimidation tactic or because they do not feel heard by the other side. Unfortunately, yelling does not achieve the goal of being heard. It frequently results in escalating the situation.

DON’T call names.

Sometimes people resort to name calling to belittle the other person and make them feel small. No one likes to be called names. It isn’t conducive to solving problems, so just refrain from doing this.

DON’T be judgmental.

When couples have been together for some time, they develop filters through which they hear their partner. They begin to expect a certain viewpoint from the other side and don’t necessarily hear what is being said. Couples also develop judgment against their partner. As a relationship deteriorates, judgment grows and defensiveness does as well. The less judgmental you can remain, the more information you will be able to elicit from your partner during high conflict conversations. No one wants to be vulnerable and open if someone is going to be judging them. Keep this in mind when you are listening to your partner’s side of the story.

DO actively listen to your partner.

Active listening means you are purely listening to your partner, and not simply waiting for your turn to speak. You are not judging what they are saying, but just listening. Practice active listening on a regular basis when not in conflict. Allow your partner to talk without interruption for two minutes straight. Then you get to talk uninterrupted for two minutes.

DO mirror your partner.

Once your partner speaks, make sure you understand what was said by restating what you heard them say. Use phrases such as, “This is what I heard you say” or “If I understand you correctly, you are saying.”

DO approach issues from an interest-based stance instead of a position-based stance.

ask genuinely curious questions about why they feel a certain way or what about your side of the argument makes them uncomfortable. Allow them to explore their thoughts and values through thought-provoking questions.

DO keep issues separate.

Don’t start an argument about one thing and then add multiple issues to the conversation. Get through one issue at a time. If the argument is about who washes the dishes more, do not add the issue of who walks the dog more to this same argument. Discuss them separately.

DO be willing to compromise.

Relationships take compromise and if you are not open to both parties compromising, you won’t get very far. Be creative when it comes to what you can offer to the other side to get them to compromise.

Position-based refers to each person’s position, such as “I want to go to Hawaii for vacation.” Interest-based stance refers to the underlying needs of each party. If you start from here, you may be able to come to a win-win agreement instead of a win-lose agreement. Instead of arguing about where you will go for vacation, consider that both parties want to go somewhere warm, not too far away and where there are beaches. Once you uncover what both sides’ interests are, you are better able to solve the problem for everyone.

DO ask questions… MANY questions.

Instead of asking questions that lead your partner to agree with your side,



Wishful Thinking Positive Results

Turn Into

By Debbie Gisonni

Some of us seem to be born with more optimism than others, but anyone can learn to be more optimistic. While words and thoughts do create positive or negative energy in your life, it’s not only the words but also the feeling you have about them and the context in which they are said that’s most important. For example, if you say something but don’t really mean or believe it, it holds no emotional weight. Also, if you wish for something you don’t have, you are automatically implying you have the opposite of what you wish for in your life. Therefore, your thought process is coming from a negative perspective or sense of lack. Call it semantics, but a tiny shift in a few words and feelings will cause a shift in your thought pattern and ultimately a shift in the outcome or timing of those thoughts. Instead of wishing for something, you must believe you already have what you desire, and that it’s only a matter a time before it materializes. Below are a few examples that may help you shift your words and thoughts to create the life you deserve to have. 1. “I wish I were rich.” Say this instead: “I have everything I need to be happy, and my abundance increases each day.” 2. “I wish I could find a partner in life.” Say this instead: “I will meet the kind of partner I desire at exactly the right time in my life.” 3. “I wish I had a good job.” Say this instead: “I can easily attract the right job for me.” 4. “I wish people would understand me.” Say this instead: “I am understood by the people who matter most to me.” 16

5. “I wish I were thinner.” Say this instead: “I am able to lose weight in a safe and healthy manner.” 6. “I wish my children listened to me.” Say this instead: “I am improving my relationship with my children every day.” 7. “I wish I were happier.” Say this instead: “I can find happiness within me, no matter what is happening outside of me.” 8. “I wish I had good health.” Say this instead: “I know my body has the ability to heal and that good health is its natural state.” Another way to add more impact to what you say is to write it down in a journal and read it over every morning. Make sure each time you read it; you really feel in your heart that it has already happened. Create the happiness from the thought within you first, and it will eventually be created outside of you, too.

Why Failing ulously b a Is Critical F by Pat Obuchowski

Fail fabulously. I first heard this term when I was attending coach training, and I disliked it from the moment I heard it. What was fabulous about failing? Failing was failing, and you couldn’t convince me that it was a fabulous experience. We all make mistakes. It is a big part of being human. However, failing for me used to be fatal, or so I thought. That’s why I spent a lot of my life avoiding making mistakes by playing it safe. We live in a world where we are taught that whatever we do, we must do it right. Measure twice, cut once. Rule number one is to never be number two, and that means never fail. Many of us are taught from a very early age to be perfectionists. Mistakes are to be avoided at all costs. We even cover up our mistakes and hope no one sees them, as they would reflect badly on us. I operated with these principles for a long time. Then came the day I began to believe that failures taught me my biggest lessons.

I am glad we change. I have spent many years failing, getting up again, and becoming better for it. This experience caused me to think the problem is not in making mistakes but in the stories we tell ourselves. Those name-calling voices in our heads start telling us how stupid we are for making a mistake or how incompetent we just proved ourselves to be, “There you go again. You can’t do anything right, can you?” I now feel that if I’m not failing fabulously, I’m not living life. I’m not growing, I’m not learning, and I’m not challenged or motivated. Making a failure resume helped me see how failure got me on a different road to success. I took a look back on my biggest personal, professional and academic failures. I had not originally chosen this road, but it was the best one for me to take. I always tell myself that whatever the failure, it will make for a great story at some point.

I was in my late 20s and working very hard to grow my career in business. I said yes to a job I had no idea how to do. While in this position a vendor asked me for some information that I wasn’t 100 percent confident I should release, but I thought they had good intentions and provided them with the data. The next day, on my desk, was the largest bouquet of flowers I had ever received. It was from the vendor. Something did not feel right about this, and when I talked to my boss about what happened, he was angry. I had provided the vendor with some information that was company confidential. I failed fabulously and felt ashamed for a very long time, but I also learned a very big lesson to listen to my instincts and seek advice when something doesn’t feel quite right. 17


Find Life’s True Purpose By Tiffany Toney Most of us discover our life’s purpose at a very young age, but over time society convinces us that our work life is not supposed to be enjoyable. I discovered storytelling as my passion at age seven. I vividly remember casting peers in roles of my imaginary films, as if I were the director of my childhood. Somewhere along the way, I forgot my purpose as a storyteller, and before I knew it, I was seemingly stuck in a career that left me feeling empty and unfulfilled. Here are some of the ways I rediscovered my life’s purpose while shifting into my new career as a full-time creator.

Be Honest

Silence the Noise

Create a Vision Board

I was unhappy with my career, and I wanted something different. To discover what I was seeking, I had to silence the noise by scheduling staycations at least once per month to reconnect with my inner voice. You don’t have to spend a lot of money to drive to the beach or on a day trip to the mountains. You might just find yourself while watching the sunset over the sound of your heartbeat.


Once I heard my inner voice speak, I had to be honest with myself about the reality that my daily routine was not in alignment with my heart’s desires. I could spend my life earning a paycheck, or I could take a risk and live.

Find a Mentor

I was able to find a successful mentor who was brutally honest with me about the reality of my strengths and weaknesses. He taught me to use my true desires to develop a new career strategy. In creating a vision board, I was reminded of my passions every day, and I learned how to transform them from mere thoughts to tangible goals.

Take the Leap

In the beginning, I had no offers on the table, but I started doing the creative work anyway. I refused to wait for someone to ask for the art that was already in me. I knew the universe would provide the net for me if I took the leap, so I did my part by starting the work. I eventually attracted the right people and opportunities that brought about the manifestation of my true desires.

A Walk in the Park Can Set You Free By Kat Wooton

We tend to forget we are biologically animals. After years of research and access to current technology, our past thoughts that humans are the only organisms with feelings, morality, and culture is just silly. We are much more like our outdoor dwelling friends than we think. Science has even created a new field of study, Ecotherapy, which has exhibited a convincing correlation between time spent in nature and reduced stress, anxiety, and depression. So maybe our animal counterparts have it right? Buckling down in nature creates a heightened awareness of freshness and happiness. Because of our society’s lack of natural surroundings, have we become the unhealthiest beings, ailing with negative states of mind? Do we have it all wrong? Let’s be real here; we’re not going to leave our cushy jobs and plush beds to hunker down forever in nature. We can, however, maintain a balance of outdoor activities. Science is telling us to do so.

Let’s look at another study done at the University of Essex back in 2007. Researchers found that amongst a group of individuals suffering from depression, 90 percent felt a sense of happiness after a walk through a park, and almost threequarters felt less depressed. Ecotherapy, contact with nature, is being prescribed by many health professionals. Try something new. Next time you feel frustrated and need to relieve some stress, get out in nature.

Our ancestors and furry friends would be


Harvard Health’s 2015 study compared the brain of healthy people after they walked for 90 minutes in nature versus a city setting. The results were amazing. Those who took a nature walk had lower activity in the prefrontal cortex, the part of the brain defined as repetitive thoughts that focuses on negative emotions. “Being in nature is something that helps my family connect and release all of our worries and anxieties,” explained Amanda Barrett a schoolteacher and mother of four. “One of my sons tells me that the one place he feels zero anxious feelings is when he is hiking or climbing a tree.” 19


Have Fun

Crafting Your Brand By Carmen Milagro

No matter where you are on your entrepreneurial journey, and regardless of what type of business you’ve started, you’ll want to remember one golden rule. You are the best representation of your brand. You will constantly pitch your business idea until it’s second nature. You’ll also constantly present yourself to the world, whether in person or on social media. So, who do you want them to see? What do you want them to know and how do you want to appear? In my experience, the way in which you represent yourself is equally as important as the way you look. To be your authentic self, I believe you must be true to yourself, your vision and your beliefs. Otherwise, you’ll get stuck or even worse, lost. Use the following four tips to begin crafting your brand. These steps offer a quick and easy way to start creating your brand or brand persona but don’t forget; it’s a process that can take many revisions and tweaks before you have drilled down to just the right personal messaging. Figure Out Who You Are and How You Want to Represent Yourself Start by looking in the mirror and ask yourself the following: What type of person do you present to the world? How do your colleagues see you? Are you a wild mama or a mompreneur? Are you a thrill-seeker or quirky and fun? Your personality matters to your brand so embrace, enhance and enjoy! Create the Marketing Materials That Feel Right to You Find the right colors to represent you and your brand. Choose colors to compliment your features and complexion. Wear those colors 20

often and invest in a few signature pieces. They should become a part of your unique look and don’t need to be expensive. Do you like wearing scarves, hats, boots or epic jewelry? What will make people remember you at all those pop-up shops and events? Be comfortable. Be Ready. Be You. Creating Social Media Content Once you know what you’re going to wear, take lots of photos in your signature outfits with your products. Take photos often, so you always have social media content. Remember, we’re not talking about a “uniform-look” but a way for you to be easily recognizable. Establish your personal “essence” as it ties into your brand. Prepare to Be Judged But Never Stop Having Fun Yes, you will be judged. People have extremely short attention spans and are constantly comparing competing brands. Determinations about your personal and product brands are based on photos and 3-5 second videos. Every single item you post on the Twittersphere or InstaFace becomes a part of your brand and can either propel you to success or destroy your dream. But, if you’re too busy having fun inventing, creating and tweaking your brand, you’ll never even notice the negativity.

Master Coach

Alejandra Crisafulli True Living Starts Here

By Rosalidia Dubon Alejandra Crisafulli is an award-winning master coach and global speaker, with over 16 years of success in the coaching, training, and development realms. A pioneer of the industry and popular presenter, she has worked with more than 1,500 clients and has guided over 300 new coach trainees into the careers of their calling. Alejandra focuses on entrepreneurs who, in order to break free from a seven-figure plateau, must learn to scale their businesses.

Known for her engaging and compelling style, she has married practical business advice with energetic spiritual science and offers her clients modern-day magic that gets results. Along with her husband Eric, Alejandra has also built a multi-million dollar coffee business with several locations throughout Southern California. Alejandra says, “I knew from a young age I was meant to do great things. But had you asked me at 16 if I knew I would be the one to help transform over 1,500 lives by guiding people to their greatest gift, their relationship with themselves, I would have said “nope”!” But that is exactly what she has committed to creating in the lives and businesses of others. Her own journey has given her the foundation to stand strong. Working with entrepreneurs, coaching them through their business issues and guiding them to financial success amidst challenges, gives her the joy of not only fulfilling her life's purpose but the satisfaction of seeing people's lives completely change. The results people experienced have been awe-inspiring! From a hair salon owner and mother of five who was stuck making $900K for several years, went on to make $1.5M in less than a year while saving her marriage at the same time. A new sales rep $58K away from her goal with only four days left in the quarter to reach it, ended up making over $60K in three days, and winning a trip for being the best sales rep, all while her dog was sick and dying. “This is why I do what I do, it’s not because of the money, but because everything important in life stems from your relationship with yourself,” says Alejandra. “To learn how to connect, engage, and authentically love yourself will bring out palpable energetic magic that makes life its most rewarding, fulfilling experience.”

Join her (4) online guided classes for


Cut the Shit Out & Get the Life You Want Already! This course is for anyone who is ready to be done with the BS and move their life to a place of freedom, fun, excitement, aliveness, and just plain goodness again.

More info at:

Beauty and Strength Champion Bodybuilder Wendy Fortino’s Winning Mindset By Rosalidia Dubon

FITNINSPIRING As a former gymnast and dancer with keen artistic talent and body awareness, Wendy Fortino has always been a natural-born performer. She is an IFBB Pro Figure competitor, and a four-time Figure Olympia. Wendy found her artistic outlet in professional hair and makeup services establishing herself as both a fitness and a beauty expert. She has coached hundreds of women to be confident and beautiful on the competition stage.

Can you tell us about your journey to becoming a top figure competitor? My journey has been very exciting with many “ups and downs” and likely why I continue to compete. I find myself improving with each defeat and appreciating every success. I competed in track during high school, college, and in graduate school. Track was my hobby and obsession. I had high hopes to see how far I could go in the 800-meter race. My final “race” was in 2008 when I was aiming to compete in the Olympic Trials. Unfortunately, I suffered from a stress fracture which was a normal occurrence for me in track. I was bummed out but figured I would heal and return to aim for my next goals. Lucky for me, I began dating my now husband a bodybuilder. He encouraged me to try competing in a figure competition happening at the 2008 NPC San Francisco Championships that he was preparing for. After winning the Overall Title in my first contest, I was hooked.

What do you love about being a figure competitor?

I love that I can embrace so many strengths I had shied away from in the past. Growing up, I was always very athletic and very muscular. I was also very much into beauty and makeup and had a ridiculous lip gloss collection by the age of 9! I remember getting teased and made fun of, but I would also get a lot of positive attention for my athletic abilities. I would think, “I wish I could do something that allowed me to be both strong and beautiful!” However, I would learn over time and a lot of experience that we each have the power to create our own version of beautiful. That is what this sport has done for me. It has given me an incredible platform to pave the way for other women to show them that strong and powerful can most certainly meet grace and beauty. These things are not mutually exclusive.

Have you experienced any downsides to the bodybuilding lifestyle?

I think that the downsides include the fact that it is so difficult to help people understand the type of commitment that is required. It is in our nature to gravitate toward information that caters to our desire to take the path of least resistance. Not that I’m saying we should try to make it harder for ourselves. We need to be realistic about what we can do based on what we are willing to commit to. I want people to protect themselves from individuals who try to take advantage of our human desires. For example, if a trainer were to tell a woman who is looking to lose 30 pounds she could do it without changing her diet or training, then I believe the trainer would essentially be trying to take advantage of her human desire. We all want it to be easier, but at the same time, it takes someone who genuinely cares to say it will be difficult, but also rewarding and you will learn so much about yourself along the way!

What advice do you have for someone who’s considering becoming a bodybuilder?

My advice is to first adopt a healthy lifestyle that includes wholesome, healthy nutrition and a consistent exercise routine that includes strength training and cardiovascular activity. I consider bodybuilding to be a sport in which an individual can challenge themselves to reach a “next level” of physical aesthetics once the ideal level has already been achieved. If, however, an individual chooses to prepare for a contest as a way of losing weight, then it is much more likely they will not adopt healthy habits that extend far beyond bodybuilding with regards to healthy nutrition and physical fitness.

Talk about the artistry that goes into preparing your body for competition and the artistry that happens on competition day.

I definitely consider everything about this sport to be artistic! Many people think it is just about building muscles and losing fat. On the contrary, we are aiming to create the perfect “X” shape with our bodies. We are all so different structurally, we each need to build up and take down certain muscle groups to create that perfect “X” for our individual bodies. 23

FITNINSPIRING I have tried several strategies over the past 11 years and have come to the conclusion there are certain things I have been able to create over time I would not have been able to achieve early on even if I knew how. It takes time to “create” when it comes to our bodies. Choosing the right suit to complement our look, as well as perfecting our hair and makeup on the day of the show can really put a great physique over the top if we get it just right.

How do you feel about people judging and admiring your physique?

It honestly used to bother me a lot. I would constantly defend myself when someone would say rude things about me and right in front of me! I can remember so many examples — such as, when a woman cornered me in a locker room to tell me she wanted to look like me, but her husband didn’t like that look (my look!). So, for that reason, she wanted to inform me that she wouldn’t aim to achieve it. I wasn’t sure if that was a compliment or an insult, but it was a pretty common occurrence. I would get angry and frustrated and sometimes felt people somehow thought I must look like someone who is okay with being judged/admired/talked about. I have learned to be strong and have compassion for people who judge me.

Training your body for peak performance is your lifestyle. How does it feel physically to have such a healthy body?

I like to think of the phrase, “It doesn’t get easier, you just get better.” In other words, because I have been physically active now for so much of my life, I have become accustomed to the ebbs and flows of energy that comes along with that. I always tell people that their effort is only relative to what they know. For a person who has just started working out, one-hundredpercent effort would be different than a person who has been working out for 30 years. I don’t feel “great” all of the time, but I have also learned a lot about my body over the years, and I know how to listen to it when it tells me that I’m too exhausted and need rest. In that sense, it is not only the perfect diet and training strategy a person needs to succeed, but most importantly, it is learning and understanding your body and what it can handle, and what it feels like to push yourself.

What is your contest history up to now?

I have been competing now for 11 years starting with my first contest in 2008. I had a winning streak through my first four amateur contests, winning the Overall titles in each. However, it took me five attempts and three years to finally earn my IFBB Professional status in 2011; winning the 2011 Overall NPC USA Championships. Since then, as a professional athlete, I have earned 19 top-five finishes, 10 top-two finishes, and one IFBB Pro win. Additionally, I have earned a spot as a four-time Olympia, and one-time Figure International competitor. I would estimate that I have placed in more than 40 contests throughout my career.

What are some common challenges your Polished Presentation and coaching clients need help with?

My product, Polished Presentation (www. is something I created when I found that there was a growing need for quality posing guidance. It is a series of instructional videos covering all aspects of posing and presentation for both figure and bikini athletes. I have women contacting me all of the time to let me know that they “won” after using Polished Presentation. In terms of my Team Cyberbodyshop (www. contest athletes who I work with oneon-one their most common challenge is getting out their nerves and feeling confident on stage. 24

What do you find most fulfilling about being a mentor to others?

It is the joy that comes with enjoying the company of others’ success. When we are working with people, there is an emotional exchange I have grown addicted to.

Can you tell us about how you became a fitness coach entrepreneur?

Fitness has always been a part of my life, and I have always found myself to be a natural leader. In high school and college sports, I was the team captain, and I was an assistant professor in graduate school. After earning my master’s degree from Cal Poly and SLO in Exercise Physiology, I held three management positions. Most recently, I was the fitness director at Stanford University. Before working full-time with my husband Matt Allen at our businesses,, I had many years of experience under my belt and knew that in order to grow and continue to create, I needed to work for myself.

You’re also a professional hair and makeup artist. Do you do your own hair and makeup for competition? Do you do hair and makeup for other figure competitors?

I have always done my own hair and makeup. I don’t think that will ever change. I would be the worst client because I am a control freak and ridiculously picky. I never let my clients leave until they are one-hundred-percent satisfied. I can see it on their face. If I don’t see total joy and excitement, then I will make sure that it happens before they leave my seat. I have been doing hair and makeup for about 15 years now, and I have been doing competition makeup for competitors for about 10 years.

What features need to be highlighted for competition and why?

Eyes and complexion primarily need to be highlighted. If a competitor goes too dark or sparkly, it can look completely different under the lights. There are a lot of shadows that cast on our faces when we get under the bright lights. I like to look at the most striking features on a woman’s face and make those features become the “anchor” to the rest of her look. For example, if she has big, bright eyes, I would make sure her eyes and lips don’t compete with one another. The overall look needs to be clean and polished.

How does being an athlete benefit your everyday life?

First and foremost, the lessons I have learned over time about “triumph after struggle” from my involvement in competition over the years have made me who I am today. The ability to constantly aim to improve myself builds immense character. I am not sure I would have the same strength and courage that has grown inside of me if I did not go through my athletic journey.

What interests or hobbies do you enjoy doing when you’re not in workout mode?

I love the beach and any activities that bring me to the beach! That is probably why we moved to the beach a little over a year ago. I love going for long walks just about anywhere. For some reason, it gets me excited when my husband says to me, “You wanna be-bop today?” Be-bop is the silly term we made up for going on a drive somewhere and just walking around at the beach, the mall, or whatever. We usually wind up going out to eat somewhere and top the night off with a movie we’ve wanted to see. This sounds so basic, but it is what I love.

What are some of your current fitness goals and why are they important to you?

My fitness goals have become harder and harder to form as I continue to grow and build. At this point, I am not sure how much further I can go in this sport, but one thing I have yet to achieve is to place in the top five at the Olympia. I am going to work very hard this year to set myself up in a position to be able to achieve that goal. This achievement would allow me to have an even stronger platform to make a positive impact on people all over the world.

Are you on strict meals most of the time? Or are you able to have cheat days?

I do become very strict any time I am close to a contest. When I am not preparing for a contest, I have adopted a lifestyle in which I crave healthy, wholesome foods to fuel my body. I rarely crave for things like donuts or pizza because I am so connected to the way that I “feel” when I eat things that my body likes, not just my taste buds.




Try Something and in Group Fitness Classes


By Jennifer Slaboda

Do you want to get in better shape this year, but aren’t sure how to work fitness into your schedule? Group classes may be the answer for you. You’ll find classes scheduled at regular times, so you can plan for them on your calendar, ensuring you dedicate time for exercise. They’re affordable and are often included as part of a gym or studio membership. There are many types of exercises offered through group fitness classes, so be sure to try new things. Change up the activities you do to avoid injury, encourage recovery and keep it interesting. Here are some tips on how to make the most of group exercise: Enlist a friend to join you. Working out with a partner significantly increases time spent exercising. Together you will be accountability partners, helping each other get to class. You’ll be motivated by a community of likeminded people in your class, who may even make you perform better due to the competitive nature of working out with others. Sign up at least a week in advance, and put classes on your calendar even if it’s a drop-in. This will make exercise a priority in your schedule, just like you’d treat a business meeting.

If you’re just starting out, look for classes taught by certified instructors. This will ensure you’re guided by a professional who knows proper form, making it less likely you’ll get injured. Keep in mind that instructors have to watch a big group, so if you have any questions about how to do an exercise correctly, or if something doesn’t feel right, be sure to ask. Don’t assume shorter classes are easier. The trend in group classes is to pack in as much workout in as little time as possible. So classes in a shorter time frame are less likely to have much time for rest and recovery. Class trends for 2019: Treadmills, not just a standard piece of gym equipment anymore, treadmills are being used in circuit training, not only for warm up and cool down but for variety and regulation of heart rate during class. High-Intensity Interval Training (HIIT) workouts are bouts of high energy activities with little rest in-between to keep your heart pumping and maximize calorie burn. HIIT classes can be any type of activity, so read the class description to see what you’re getting. Pilates is now widely available and accessible in group classes. Pilates helps build core strength, balance, and coordination. Exercises can be modified for a range of difficulty from beginner to advanced and can be performed on a mat or a reformer machine. Kickboxing, once limited to martial arts studios is now available in many gyms and is being combined with other activities such as mat Pilates and HIIT. Yoga offers not only physical benefits but also spiritual, mental and emotional. From hot yoga, power yoga, to traditional forms such as Vinyasa and Bikram, there are many types and levels of difficulty. Experiment with what works best for you.


Follow Your Cat’s Cue and Stretch Away Morning Stiffness By Laurel Mines

Have you ever watched your dog or cat get up from a nap? Did you notice they always stretch before they do anything else? I think our pets are onto something. They might even be smarter than us. They have this innate sense to stretch after sleeping. We wake up from a night of sleep, think about all the things we have to do and jump out of bed. Jumping might be all the oomph we have as we hobble off to the bathroom to start the day. We may be mentally prepared for the day’s activities, but our bodies might not be. They might feel stiff and achy even after a good night's rest. Why do we feel stiff in the morning? Our bodies are composed of 360 joints meant for movement. During the day we move a lot, even if we have a desk job. We shift our bodies in our chairs, get up for breaks, and walk to meetings. Even though we move in our sleep, we don’t move nearly as much at night as we do in the day. The lack of movement makes our joints stiff. As we get older, we lose cartilage in our joints which makes joint stiffness even more severe. The best thing to do to combat joint stiffness is stretch. Stretch in the morning before you even get up. Introducing gentle movement to the body in the morning helps joints warm up sooner and prepares the body for the day. If you feel very stiff, you may want to stretch before going to bed in addition to the morning. A few good morning stretches include single knee to chest, lower trunk rotation and cat-cow. Let’s tap into our animal instinct to stretch our joints. Wake up feeling not only refreshed but agile too.



Boxing Your greatest comeback By Caron Shahrestani

Jab. Cross. Hook. Uppercut. Bob. Weave. Block.

These are the basic moves of boxing. Beyond body conditioning benefits like toned arms and tight core muscles, boxing is a therapeutic and empowering practice. Somewhere between the sound of a punch making contact and the rhythm of dancing on the balls of your feet, instincts and reflexes kick into gear. For women, boxing is also a confidence booster. Just the feeling of being able to hold your own in a fight against an attacker can alleviate depression and release pent up stress, leading to healthier hearts and minds. For the last two hundred years, female boxers have been bullied, banned and blacklisted from local boxing clubs and international competitions. Female fights were outlawed for most of the 19th and 20th centuries due to athletic commissioners who refused to issue licenses to women. In 2009, while debating the terms of licensing female fights, the International Boxing Association seriously considered requiring female boxers to wear skirts in the ring as a “gender appropriate” uniform. It wasn’t until 2012 that women were allowed to box competitively in the Olympics for the first time, and in shorts.

Small class sizes and one-on-one coaching at local, family-owned gyms like Westside Fitness in San Mateo are worth a try. This woman owned business has experienced trainers that coach with passionate attention to detail. The gym is outfitted with a real, regulation-size boxing ring and offers circuit training, outdoor boot camps and TRX, along with private sessions for anyone looking to learn the sport of boxing or up their fitness game. Monthly no-contract memberships are available as well as punch-cards and the drop in rate is $25 a day. Gloves and wraps are required and are available for purchase. First timers can borrow used gloves if needed. 101 E 25th Ave, San Mateo, CA 94403

Despite this systemic sexism in the traditional boxing world, group fitness classes like aerobic kickboxing have become highly popular among women in the last two decades. By eliminating the ring, physical contact and protective gear, these workouts focus on cardio instead of combat, which makes them ideal for mainstream gym clientele. But for the woman with a fighter inside her, the one who wants to feel the impact of an uppercut punch and hear the sick thud of her leather glove hitting a 100-pound bag, there are now more inclusive boxing gyms than ever, particularly in California. 28

Images by Caro

n Modern Med


No matter where you choose to try boxing workouts for the first time, there are three things you should know before you go: 1. Boxing gloves are required for classes with punching bags or mitt work because the padding protects fists and wrists on impact. Find boxing gloves at sports supply stores and online for between $15 and $50 a pair. It’s advisable to invest in a pair instead of renting or borrowing them. Why? Two words: hand sweat. 2. Boxing wraps, which you wear on your hands inside the gloves, are also required because they protect your fingers and knuckles from getting jammed and swollen.

The pros use a long, wide wrap and an intricate technique of weaving in between the fingers while amateurs can rely on gel-padded, ready to wear, fingerless gloves instead. 3. Like all intense forms of fitness, remember to hydrate and breathe! Your first time might feel all over the place as you learn the punches and master the footwork, so be sure to drink water before class and avoid holding your breath during punch combinations. Keep at it, and you will be jabbing, crossing, hooking and uppercutting like a pro in no time!



Stabilize Your Lower Body with Strong Glutes It’s all about the glutes these days. Some experts consider the glute muscles part of the core. Strong glutes and good hip stability help to stabilize your core along with the entire leg giving you stability all the way down to your feet. Let’s get to work from the ground up. Weak hips can cause your foot to fall inward making your arch collapse and may cause your foot to turn outward. This puts more stress on the arch and the inner ankle leading to problems such as plantar fasciitis and chronic ankle sprains. Let’s move up to your knee now. If your hips are not working adequately, they can cause your femur bone, the large thigh bone, to rotate inward and collapse the knee. The middle of the knee gets stressed when hip movement is not correct and can lead to arthritis in the medial knee joint as well as ligament and meniscal injuries. Obviously hip strengthening can prevent wear and tear on the hip joint itself. Hip strength creates a stable pelvic ring which is attached to the low back giving the low back a lot of support and stability. A great way to strengthen the hips is single leg exercises. Start with standing on one leg. Try for one minute. Don’t lock your


knee out straight. Have a slight bend in your knee to protect your knee ligament. Look at yourself in the mirror. Make sure your foot and kneecap are pointed straight forward. Common mistakes are the foot pointed out and the knee pointed inward.

Once you’ve mastered that try single leg squats and single leg deadlifts. Do as many reps as needed to feel muscle fatigue in the outside of the hip and repeat 3-4 sets on each side. These exercises can be challenging at first, but they do get easier with practice so don’t give up too soon. Power to the glutes!

Get the Most Out of Your New Gym Membership By Rick Green

The most common complaints I hear from gym newbies are the workout machines look intimidating, and the group classes do, too. Don’t worry; you’re not alone in this. These feelings are incredibly common. Here are some tips to get comfortable in class and on the machines: 1: Jump in and take a class! Most group classes are set up to accommodate beginners. 2: Go at your own pace and do your best. Sure, you’ll see some folks looking like experts in class, but in reality, they’re just more experienced. You’re new at this. It’s okay to not be the class hotshot. 3: The only way for you to get experience in the class is by TAKING the class. So get in there and burn some calories. 4: Ask as many questions as you like before, after, or even during class. The trainers and coaches are there to help you. 5: Do not jump onto a machine you are not completely certain about. Workout machines are a different story than group classes when first starting out. The last thing you need is to injure yourself on a machine and slow down your workout momentum.

6: Gym life should be social. If you see someone working on a machine effectively that you would like to learn, compliment them on how awesome they make the machine look. Ask for some training tips on that machine. Trust me. Compliments go a long way. 7: The next option is to ask one of the gym’s personal trainers how to use the equipment. It’s highly likely they may try to sell you a personal training package. This is where your negotiation skills can really shine, stand your ground and learn that machine. Who knows, you might enjoy working with that trainer! 8: Another gym hack is to ask the gym manager to help you use the machine you’ve been eyeballing. If the gym manager is busy, they will get you to the right person. 9: Gym staff members are very helpful as well. Remember you are a part of the gym’s membership. It is totally okay to ask as many questions as you need to feel comfortable using the equipment.

Happy Training! 31

FITNSTRONG Best San Francisco Bay Area Spots to Exercise in Nature By Charity Bailey Secord

Did you know there are many amazing physical and mental benefits to outdoor workouts. Here are five convincing reasons to lace up your sneakers and get some fresh air: 1. Boost your immune system

Parking on either end of the Tom Lantos Tunnel The paved road offers breathtaking ocean views for bikers, runners, and walkers. Friday mornings at 9:00 a.m., I hold a Tabata HIIT workout class on the cliffside. $10 class drop-in fee.

2. Get extra Vitamin D

Fitzgerald Marine Reserve

3. Burn more calories due to temperature regulation demand on the body through wind resistance and terrain changes

200 Nevada Ave, Moss Beach, CA Watch seals and coastal life while getting an excellent cardio workout. Short trail and beach stairs are natural replacements for the StairMaster.

4. Release more feel-good hormones

Crissy Field Jogging Paths

5. Feel revitalized and energetic Bonus: If you exercise outdoors with a buddy or group, you’ll build an amazing sense of community connection together. As a personal trainer, I spend a lot of time training clients indoors, but I keep my passion for the outdoors by offering weekly workouts at local parks and even personal training sessions outside. Given the spectacular natural beauty of the Bay Area, it’s my favorite place to be. Here are a few of my go-to outdoor workout spots in San Francisco and along the coast.

Quarry Park in El Granada

Trailhead at 1195 Columbus St. Half Moon Bay, CA Excellent hiking trails with easy to moderate hills. I host hike and HIIT (High Intensity Interval Training) free community workouts on Wednesday mornings at 9:00 a.m. Join us!


Devil’s Slide in Pacifica

983 Marine Drive, San Francisco, CA Gather at the Crissy Field Center, then run or bike past the Warming Hut to the Fort Point National Historic Site to “Hopper’s Hands” and back. At 3.4 miles, this route takes about an hour and offers incredible views of the Golden Gate Bridge, Alcatraz Island, and San Francisco skyline. In the mood for a challenge? Start in Crissy Field, veer off towards Mason Street, then take Crissy Field Avenue to the Battery E Trail across the Golden Gate Bridge to the Vista Point in Marin and back. This route is 7 miles and takes about three hours to jog.

Kayaking or Stand Up Paddleboard

Rent everything you need to get out on the water from Half Moon Bay Kayak Co or Sea Trek Kayak in Sausalito. See a different perspective while getting in a wonderful core, balance and cardio workout!

Grow Your Workout


with Comfortable


By Christina Sundari The attitude you bring to your workout will determine whether you will remain consistent with your fitness goals. To feel good about going to the gym, what you wear is extremely important. Take it from someone who went from working out in college sweatpants and a baggy tee to a sports bra and leggings. When you like what you see in the mirror, it will motivate you to keep working toward your target. Here are some tips on how you can style yourself to boost self-confidence while busting a sweat.

Wear Attire that Makes You Feel Good

When you don’t feel good about the way you look, gym time can be unpleasant. If you find yourself not liking your gym experience, you’ll start making excuses to not go, and then stop going altogether. Put together a simple ensemble that’s sure to make you feel great. There’s nothing I love more than a flowy yoga top with words of encouragement or an inspirational design. Pair one of those with some fitted yoga pants and you’re off to a great start.

but it’s a fabulous confidence booster that only takes minutes to do before you check into the studio.

Find a Fitness Brand You Love

Do some research on fitness apparel brands, and find one that you can relate to. The fitness industry is highly competitive, tailoring clothing to yoga lovers, cardio enthusiasts, and everyone else, there’s a brand out there for you. If you plan to hit the gym for a selfie sporting your workout gear, I promise you’ll want to do some squats while you’re there.

Pick a Color

Is there a color that makes you feel like an all-around badass? Wear that color to the gym at all times. I love wearing all black, because it makes me feel like an unstoppable Catwoman. When you’re doing bicep curls in the mirror, seeing your powerful reflection will definitely help you stay consistent with your fitness goals.

Style Your Hair

and Makeup

I don’t care what anyone says, I love doing my hair and makeup for workouts. I love to slick my hair into a ponytail and apply lots of waterproof mascara to my eyes and highlight my lips with a matte liquid lipstick. Yes, some comes off during the sweat, 33


Tone and Tighten Your Lower Body from Anywhere By Tiffany Toney

Do your workout three times per week indoors or outdoors with these versatile lower body exercises.

Wall Sit

Keep your lower back against the wall (or tree trunk) and push down into your heels. Be sure to keep your knees in alignment with your hips and hold this position three times for 30 seconds each round. If you need more of a challenge, you can hold this position for 45 seconds to one minute.

Static Squat with a Toe Raise

Hold the half squat position while lifting your heels off the ground. Start with three sets of 12-15 reps then increase by five reps each week.

Squat to Lateral Leg Raise

Sink deep into the squat with slow controlled movements while contracting the obliques to perform alternating lateral leg raises. Start with three sets of 10 on each leg then increase by 3-5 reps each week.


Jump Squats

Keep feet hip-width apart and slowly squat down. Using your arms, drive upward from your heels to toes and jump into the air. Be sure to cushion your landing as you return to the starting position. Do three sets of 10 reps.

Body Weight Squats

Sink into a squat, while keeping your knees, toes, and hips in alignment. Be sure to keep your knees behind your toes and your core tight. Squeeze your glutes tight when you return to the standing position. Start with three to four sets of 10 reps and increase the number of reps weekly.


Keep your front foot flat on the ground and sink into your lunge. Keep your chest up through a slow and controlled movement. Start with three sets of 10 reps on each leg and increase the number of reps weekly.



Rainbow V e g g i e So u p

By Caron Shahrestani The power of homemade soup is multifaceted and highly beneficial to all body types. After a workout, the body needs to replace electrolytes, hydrate, and rebuild muscle using a clean protein and collagen. With the right balance of ingredients, chicken vegetable soup is an optimal source of these vital nutrients. This recipe combines different types and colors of vegetables to concoct a nutritious, vitamin dense broth. Initially named the "everything but the kitchen sink” soup, it is now called “rainbow veggie soup” for having ingredients from every color in the rainbow.

Aside from being pretty to look at, this diversity makes the soup a natural flu shot by strengthening the immune system and supporting digestive health. From purple carrots to pink watermelon radishes, the more colorful the ingredients of your soup, the better! The following can be adapted for any size pot. For a couple or family, a larger pot is perfect for meal planning. Depending on portions, one batch can last several days, making it a smart dinner option when you’re too busy to cook. Simply store in the fridge, ladle your meal into a smaller pot, reheat on the stove, add salt and serve!

Ingredients for Rainbow Veggie Soup with chicken • Organic butter, coconut oil, and grapeseed or olive oil • One pound chicken breast or thighs (but not if you are vegetarian!) • One box of low sodium, organic chicken stock • One box brown rice penne or shell noodles • Several stalks of celery • Orange and purple carrots • Raw cashews • Fresh basil • Red onions


• • • • • • • • • • •

Peeled garlic Broccoli or cauliflower Yellow squash Red tomatoes Kale or collard greens bunch Watermelon radishes Asparagus or brussels sprouts Red or purple potatoes (or both) Red, orange or yellow bell pepper Saffron, turmeric, paprika, oregano, and dill Sea salt and ground pepper to taste

Preparation for a 4.5 gallon soup pot 1. Fill the pot halfway with water, put it on medium-high heat and drop in the uncut chicken. 2. Add a few tablespoons of grapeseed oil and a few teaspoons of sea salt. 3. Start with the most fibrous vegetables (potatoes, carrots, broccoli, radishes, etc.) chop evenly and add to the soup. Your last additions should be basil, collards and other delicate produce like asparagus and tomatoes. 4. Fill the rest of the pot with chicken stock. 5. Add a stick of butter, a few tablespoons of coconut oil and a handful of finely chopped cashews. 6. Add a few teaspoons of each herb and one pinch of dry saffron.

Vegetarian Alternative:

Replace chicken stock with vegetable stock, forgo chicken breasts and, for vegans, replace butter with a substitute made of vegetable oils.

Extra Creamy Alternative:

Add a second stick of butter, a few tablespoons of flour, cow milk and parmesan cheese to taste. Melt Havarti or mozzarella on your bread.

7. When the soup is about to boil, add the pasta and set heat on low. 8. Let it simmer for at least an hour, stirring occasionally. 9. When serving, break the chicken up with the soup ladle for a stringy texture. 10. Add salt and pepper to taste. To reheat, use a smaller pot, break up the chicken as you fill it and add a couple dashes of dill/turmeric/ oregano or a thread of saffron to pep it up. Heat until it simmers. Then serve with crackers or toasted bread.

Images by Caron Modern Media




How should I start a diet and stick to it? Laura Pena • Riverside, CA

Focus on making lifestyle changes to serve you in the long term over short term dieting. Here are five tips to support your desire to eat healthy. 1. You can eat your favorite foods as part of any diet plan which will help you stick to your goal. 2. Three nutrients help to keep you feeling full longer: protein, fat, and fiber. Good protein sources like chicken breast, tuna, hummus, and almonds are your tummy's friend. Healthy fats such as olive oil, nut butters and avocados should be included in your diet. Of course, fiber like whole grains, fruits and vegetables are important. 3. Small changes will make permanent changes more successful. Aim for small tweaks rather than trying to change everything at once. 4. Go easy on yourself because you don’t need to be perfect. 5. Set goals. If you slip up, get back on track at the next meal on your way to long-term success.

What does a healthy breakfast consist of? Colette Cooke • Santa Monica, CA

After a long period of time without food, a healthy breakfast helps to 38

build up your blood sugar which your brain and muscles need for a strong start to the day. Rather than grabbing a bagel which is a simple carbohydrate, and will digest quickly, look to fiber and protein-rich foods. They will give you the energy you need during a morning workout. For example, oatmeal with nuts and fruit will give you fiber and protein. Another option is a morning shake drink with a plant-based protein mix, fiber mix, almond milk, handful of spinach and ice. I recommend you don't skip breakfast especially if your morning includes a workout; your body will work better and thank you for it.

What do you think of the frozen meals sold at grocery stores? Theresa Munoz • San Francisco, CA

I actually include some frozen meals in my family dinner meal planning. My preference is to make dinner from fresh ingredients. However, I keep frozen vegetables and main course items such as Trader Joe's Orange Chicken or Broccoli Beef when I need to prepare something quickly. Pay extra attention to the labels and watch out for high levels of sodium, calories and fat. Include additional vegetables to add fiber, vitamins, and minerals to the meal.


for Inner Body Balance By Nirali Patel

Acupuncture is a form of holistic Chinese

medicine that has been in practice for more than 2000 years. Today, Traditional Chinese Medicine (TCM) is one of the most popular and preferred forms of holistic medical treatments. TCM uses many treatment protocols such as needles, herbal medicines, fire cups, massage – tui na and shiatsu, tai chi and qi gong. Acupuncture treatment is based on qi, or energy, that runs through our bodies, and is used to treat a variety of diseases and symptoms by addressing the body, mind, and spirit.

Acupuncture promotes health and well-being,

prevention of illnesses, and treatment of various medical conditions. The body has a system of meridians or channels where energy (qi) and blood flow work together to keep the body in its most healthy state of being. An obstruction of any type in the natural flow of energy and blood leads to an imbalance in the system resulting in a variety of ailments. Acupuncture is used to normalize the functions of the body. Each treatment is individualized to the needs of your body to address the symptoms and their root causes. It provides support for your body to access its innate healing mechanisms making your body stronger from the inside out.

uses of acupuncture is to reduce pain in the body. Acupuncture influences the autonomic system to regulate pain, lower inflammation and calm the brain.

Acupuncture works by improving the body’s

functions and promoting the natural self-healing process by stimulating specific anatomic sites’ acupuncture points. Treatment leads to multiple biological responses occurring locally or distally, medicated by sensory neurons within the central nervous system. This activates pathways affecting various physiological systems in the periphery of the body as well as the brain. Acupuncture is a natural way to treat the mind and body without medications with potentially harmful side effects.

There are over 1,000

acupuncture points on the body and are used to treat the body. “Do the needles hurt?” is a common question. Even though the idea of being needled does not sound like a spa treatment, acupuncture treatments are relatively painfree. One of the most common 39


Spring Fruits and Veggies You Need to Get into Your Diet By Charity Bailey Secord Spring is one of my favorite seasons because so many fresh fruits and vegetables are ready to eat! In-season fruit and vegetables taste amazing and hold incredible health benefits like anti-aging properties. A mostly plant-based whole food diet contains thousands of phytonutrients including antioxidants which destroy free radicals. Consuming more fruits and vegetables will reduce inflammation in your body, a common disease factor. Why not head over to your local farmers’ market and get yourself some delicious and nutritious produce. Local produce is usually picked at or close to peak ripeness, the point when it contains the most nutrients. Consider growing your own produce at home in a traditional garden, or in a vertical aeroponic gardening system. Get some of the following spring produce onto your plate: Apricots, a small slightly sweet stone fruit, contain fiber, Vitamins A, C and K, and catechins. Vitamin A helps protect our eyesight and catechins prevent inflammation. Blueberries are low-calorie nutrient-dense delights. They contain fiber, Vitamins C and K, and manganese. They help protect against heart disease, high blood pressure, diabetes, UTIs and aging. Kiwifruit is a good source of fiber, Vitamin C, E and K, folate and potassium. They aid digestion, boost our immune system and lower blood pressure. Lemons are high in fiber, and Vitamin C. Vitamin C helps absorb iron from plant sources which can lower anemia. Drinking warm lemon water helps hydrate the body, prevents kidney stones, and improves digestion. 40

Strawberries are packed with fiber, Vitamin C and polyphenols and are a good source of manganese and potassium. Strawberries protect your heart, increase HDL (good) cholesterol, and lower your blood pressure. Arugula is a member of the same family as broccoli. It is high in fiber, antioxidants, Vitamin K and calcium. Arugula helps with hydration, protects the brain from aging and is rumored to be an aphrodisiac. Beets are loaded with fiber, folate, and manganese. They lower blood pressure and enhance athletic performance. Broccoli Rabe is rich in Vitamins A, C and K. Along with protecting your eye health, broccoli rabe is a great non-dairy source of calcium to keep your bones strong. Fennel is rich in fiber, molybdenum, and copper. The phytonutrients in fennel help maintain cardiovascular and colon health. Kale is amongst the most nutrient-dense foods on the planet. Kale has powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, antidepressant and anti-cancer effects. Radishes are one of the healthiest vegetables as they are low calorie, and contain several beneficial minerals. They support a healthy digestive system and are a natural anti-fungal. Adding these fruits and vegetables to your daily intake will help you spring into great health. Remember to: Eat at least a cup of nutrient-dense dark leafy greens a day Consume as many colors of fruits and vegetables as you can to maximize health benefits Limit the amount of dressings or oils on your vegetables or salads Throw social events like salad-in-a-jar parties with friends to make healthy eating fun.



Fitness Pro Jordana Vella Develops the Latest in Power and Endurance Training for Long Lasting Results By Rosalidia Dubon Jordana Vella Hug has spanned the scope of the fitness industry - with an early start in gymnastics, she then transitioned to aerobics and dance, which led to working throughout California with some of the biggest names in the fitness industry in instructional fitness videos. Not many can say that they have competed in the Reebok National Aerobics Championships eight years in a row. Jordana also traveled all over the U.S. with the Reebok dance team. She returned to the Bay Area to direct fitness programs in a number of facilities up and down the Peninsula. After suffering a major knee injury in 2006, she was inspired to research methods of recovery and rehabilitation. Her work led to the development of a new exercise program she named Chic Physique, which offers students a high-energy, low-impact class that is safe, effective and fun.

What were your favorite fitness activities growing up? My favorite fitness activity was gymnastics. My parents put me into lessons when I was three thinking it would help with my “high energy” personality. I started taking aerobics classes when I was in 8th grade with my mentor Kathy Schmidt. By 1983, I was teaching high impact classes at Prime Time Athletic Club in Burlingame and have been teaching ever since. I’ve always loved competing and ran track through my sophomore year at Santa Monica College until I started teaching aerobics for the school and worked in the weight room with the football team.

Tell us about your experience competing in the National Aerobics Championships. Prime Time Athletic Club, where I was teaching, was entering competitors into the regional competitions and started teams to enter into


the event. I was lucky enough to partner with two other female competitors. We were dancers for the Avia dance team so the transition was easy. We won our first regional competition and went right to nationals where we took 5th place in the team division. From there I was picked up by the San Francisco Bay Club by two of their seasoned competitors. My skills had become stronger than my first team at Prime Time. I then had access to trainers, choreographers, nutritionists, and costume designers. Jane Fonda, Suzanne Somers, and Jamie Lee Curtis were instrumental in kickstarting the sport of aerobics. I started when it was just getting hot. There is nothing cooler than channel surfing and seeing yourself on TV doing what you love to do.

What were some of the fitness shows or exercise videos you were a part of?

I filmed several step aerobics videos for Reebok while being on their traveling dance team. I also starred in a self-defense exercise video called Defense Aerobics. In this high impact kickboxing video, I show all the kicks and punches to defend yourself while you get fit. I was also the “high impact” girl on the Jacki Sorensen’s daily exercise show. I was supposed to be one of the background girls, but she pulled me to the front to take over and teach high impact.

What role has dance played in your life and do you incorporate dance into your daily life?

Both my father and brother were jazz drummers. My house was filled with music. My grandmother was an acrobat as a child then danced in Hollywood during her teen years. Dance has always been a part of my life since my early gymnastic years. I was also a cheerleader from 7th grade through my senior year of high school then I danced for the Avia, Reebok and the Canada College Dance team. With my passion for music, dance will forever be a part of my daily life.

annual World Wide IDEA Fitness Conferences where fitness professionals gather every year. It was amazing to be among peers in that setting.

When you did modeling for Shape Magazine, what did you pose for?

When I modeled for Shape Magazine, I was honored to be chosen; I couldn’t believe it. The outfit they gave me to wear was something I would never pick out for myself, so I was disappointed. I did not like the way the outfit fit me. The shorts were an unflattering length with a matching bra top. The outfit was cotton when shiny spandex was hot, so matte black cotton was nothing special. At that time in my life, I was competing solo and with my second team, so I saw the photo shoot as a distraction from my competition prep. I wish I could go back in time and experience it all over again. I would enjoy every second of it.

Not that long ago most women didn’t feel comfortable hanging out in the weight room, but now they do. What do you think made that transition happen?

I think that group exercise conditioning classes in studios and gyms have given women the confidence to know what to do with weights and to venture out into weight rooms. I also think society has changed in that women look good with muscles and the “twiggy” generation has disappeared. Weights change your body. Years ago everyone throught

As a Reebok dance team member, what were some of the most exciting events you perform at? We traveled with other professional athletes and were a part of athletic team introductions at IHRSA trade shows worldwide. We performed, did a ton of photo shoots, autographs and contributed to the excitement of the conferences. We introduced new group fitness props, workout shoes, and clothing. We were a highlight at the


FITNINSPIRING cardiovascular workouts was the way to go when you wanted to lose weight, but this is a myth. Your metabolism works harder and more efficiently when you have more lean muscle tissue, and the only way to achieve more lean muscle tissue is with a proper protein to carbohydrate ratio and resistance training.

You created Chic Physique after suffering from a knee injury. What kinds of movements and exercises make up a Chic Physique workout?

I had to learn to move and live with a life-changing injury. I refused to give up and was determined to find exercises that were safe and effective for a lifetime of fitness. Determined, I went to see some of my favorite Pilates and personal trainer friends I knew and began learning how to move my body differently and safely. I created Chic Physique to share these exercises with others. Most are daily functional movements that everyone needs to do like going to the restroom, putting dishes away in the cabinet, or just carrying your purse from one shoulder to the next. Whatever the movement, Chic Physique prepares you to be strong enough to do it pain-free. Chic Physique teaches you variations of movement so you can achieve the same tasks for a lifetime. All fitness levels are welcome in one class, so I tend to have a variety of skill sets and fitness levels in one class. This makes the class fun and exciting. Resistance, core, strength and aerobic training to the beat of music in a group class setting, is Chic Physique. It’s a head to toe workout for everybody.

What are the benefits of being in a group fitness class, as opposed to working out on your own?

Group fitness builds a sense of community, commitment, and accountability. The relationships you make in a group fitness class are usually forever friends. Everyone usually shares the same goals you have and are equally vulnerable in a classroom setting. It is motivating to move to music and laugh together while your instructor is encouraging you to work harder than you ever thought you could. Working out on your own 44

is great too if you know what to do and can push yourself through a workout. Any exercise is good exercise whether you are alone or in a group setting. Movement is key to a healthy mind and body.

What do you like most about teaching group fitness classes?

I love to learn about my participants and their life stories. It’s fun sharing music and movement with all of them. I can connect with them and teach them how to take care of their bodies in the most efficient way. When my participants reach their fitness goals or tell me how it is changing their lives, I am forever grateful I do what I do. I am one hundred percent fitness, and I truly care about what I do, how I do it and why I do. I have always been an adult cheerleader and a forever leader, so I thank God every day that I have the opportunity to continue to learn about different ways to touch lives through movement and fitness.

r e t a W

F I T N H E A LT H Y Matters! Look Good. Feel Good. Do Good.

Our body is about 70 percent water, our brain 70 percent, our skin 80 percent. Proper hydration is essential to a healthy and strong body. Many times our choice of beverage dehydrates us. That is why 75 percent of us suffer from chronic dehydration, and most of the time we are not aware of it. In a recent article in the Epoch Times, the connection between dehydration and chronic disease was made. Failure to drink enough water can create excess bodyweight, impact brain function, cause fatigue, joint pain, and headaches. When it comes to water, ask yourself these three questions:

How much water should you drink?

Start with one glass as soon as you get out of bed to replace the water lost during the night and start rehydrating the brain. A solid approach is to drink half your body weight in ounces per day. If you’re 120 pounds, drink 60 ounces a day.

By Bernadette McBurnie

Where can I get the best quality water? The quality of the water you drink matters. A high percentage of tap water today is contaminated with chemicals or other pollutants; such as dichlorophenol, a chemical used in pesticide and chlorinating drinking water.

What is a sustainable way of consuming water? Upon hearing of the dangers in our tap water, a lot of people turn to plastic bottled water. Unfortunately, bottled water is often just highpriced tap water encased in plastic. Check the label if it says “from a municipal source” or “from a community water system,” it’s tap water. Plastic bottled water also poses a risk for the environment through the disposal of the bottles. An estimated 50 million plastic bottles end up in landfills every year. So let’s stop buying plastic bottled water. When you are on the go, use reusable glass or steel water bottles. Look for a portable bottle with an integrated filter. To protect your health and the health of your loved ones, use a water filtration system in your home and office. Water filtration systems certified for NSF-42, NSF-53 and NSF-372 standards are recommended and will address taste and odor issues, reduce metals and chemicals, and remove impurities.

Our water choice matters! 45


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W ei g h t M a n ag em en t A New Health Strategy By Bernadette McBurnie

Weight management is not about weight loss or diet. It is about taking steps every day to help make a difference in the long run. The goal is to be at our healthy weight and maintain it. Not enough or too much weight impacts our health, vitality, strength, longevity, and how we age. It affects the quality of our everyday life and the joy we get out of each day. Quite often I hear people say: I don’t have the energy to play and run with the kids or grandkids at the park. I feel out of breath and can’t go out for a walk. I don’t fit in my favorite dress. My joints hurt and I can’t play sports like before.

4. Keep your body hydrated by drinking half your body weight in ounces per day (70 ounces of water for 140 pounds). 5. Don’t forget sleep! When the body doesn’t get enough sleep, the stomach increases its production of appetite stimulant. Good sleep is critical to managing weight! 6. Find a buddy and take the journey together. 7. Celebrate your daily victories and have fun! Start using these steps now. The key to success is always to get started on your goal, no matter how far you get. Manage your weight and thrive!

Developing a healthy approach to weight management requires a commitment to active wellness and creating a positive lifestyle. Weight management is crucial to health because it helps reduce risk factors such as heart disease, stroke, diabetes, osteoarthritis and promotes longevity. Carrying around extra weight is tiring. As a result, many people who begin a diet often lack energy. Keep whole food snacks on hand when you change your diet.

7 Steps to Weight Management 1. Start your day with a healthy breakfast. 2. Look at your daily food choices, eating habits, and reduce your sugar intake. 3. Exercise daily to rev up your metabolism and burn calories. 47


EVENTS San Francisco Bay area

Are you having trouble controlling the way you eat?

DATE: Tuesday, April 2, 2019 TIME: 9:30 AM - 11:00 AM LOCATION: 2689 Adobe Road, Petaluma Food Addicts in Recovery Anonymous (FA) is a Twelve Step program of recovery for anyone who suffers from overeating, under eating, bulimia, or obsession with food, weight or body size. Register: COST: FREE

Makers Market on First Street

DATE: Saturday, April 20, 2019 TIME: 11:00 AM - 5:00 PM LOCATION: 1300 First Street, Napa Makers Market on First Street Napa is back by popular demand! Bring your friends and family to this curated marketplace on First Street Napa (next to the Archer Hotel) and shop local artists selling US handcrafted goods such as jewelry, handbags, ceramics, glassware, soaps, succulents, candles and more! Visit: COST: FREE

Friday Morning Meditation Practice Group

DATE: Friday, April 5, 2019 TIME: 8:30 AM - 9:15 AM LOCATION: Urban Adamah, 1151 6th Street, Berkeley Join meditation teacher Arik Labowitz for a mindfulness practice. Classes will be 45 minutes long and will include some guided and some silent meditation, song, group discussion, and tea. No 48

meditation experience necessary. Register: COST: FREE

Get Unstuck Now - New Beginnings

DATE: Tuesday, April 2, 2019 TIME: 5:30 PM - 6:30 PM It is one thing to be stuck, but it is another thing to remain stuck. Discover the "5 Keys To Getting Unstuck, Overcoming Your Fears And Doing What You Really Want To Do" Visit: COST: FREE

21st NCBW Madam C.J. Walker Luncheon & Empowerment Forum

DATE: Friday, April 19, 2019 TIME: 8:30 AM - 2:00 PM LOCATION: San Francisco Marriott Marquis, 780 Mission Street, SF Join the National Coalition of 100 Black Women | Oakland/Bay Area Chapter for our 21st Annual Madam C.J. Walker Luncheon & Empowerment Forum. This year’s theme is: "Cultivating Our Legacy: Intentionally Building Our Future". Visit: COST: $200

2019 Levi's Presidio 10 Race

DATE: Sunday, April 14, 2019 TIME: 6:00 AM - 12:00 noon LOCATION: Crissy Field across from the Sports Basement, 610 Old Mason Street, SF Support Bay Area youth by participating in the Levi's Presidio 10, running either a 10 mile, 10 kilometer, or a 5 kilometer scenic course starting and finishing at Crissy field. Entertainment at the finish line with post race expo that includes awards for age divisions, hot breakfast, party tents from multiple sponsors, and live music. Visit: COST: $25 - $80

The Sasquatch Scramble

DATE: Sunday, April 28, 2019 TIME: 9:00 AM - 1:00 PM LOCATION: Redwood Regional Park, 7867 Redwood Road, Oakland Choose from a half-marathon, 10K or 5K, experience epic views, awesome trails, adventure and get a Sasquatch Scramble technical tee and medal. Visit: http://www.sasquatchracing. com/sasquatch-scramble/ COST: $30 - $85


Los Angeles area Connect for Success: Wellness and Networking Event for Women Entrepreneurs

DATE: Saturday, March 30, 2019 TIME: 11:00 AM - 4:00 PM LOCATION: 1590 Linda Vista Avenue, Pasadena Celebrate Women's History Month by attending "Connect for Success," an empowering, female-centric, wellness and networking event. Visit: COST: $15

Shine Your Light! Workshop for Women Yoga Teachers

DATE: Saturday, April 6, 2019 TIME: 1:30 PM - 3:00 PM LOCATION: 120 N Topanga Canyon Boulevard, Topanga

This workshop has been designed to help women yoga teachers bring more aliveness, intuition, and depth of soul to their classes. Amba Movement uses naturebased movement and the elements of nature to drop into a deeper relationship with your body, heart, and essence. Visit: COST: FREE

Pasadena Trail Running Challenge

DATE: Sunday, April 7, 2019 TIME: 7:30 AM - 11:30 AM LOCATION: 101 Foothill Blvd, Pasadena Pasadena Running Company presents the first in a series of trail running events in 2019. Explore Hahamongna Watershed Park and Pasadena's beautiful and vast connected trail system. Visit: COST: $44-52

MUA Brunch LA

DATE: Sunday, April 14, 2019 TIME: 12:00 noon – 6:00 PM LOCATION: 9110 South Western Avenue, Los Angeles This annual event attracts local makeup artists and beauty influencers from the Los Angeles area for a glamorous brunch to network, talk makeup, and enjoy celebrity guest speakers. Visit: COST: $10-50

BEAUTY AND CHARM: Lifting Women's Spirits in Los Angeles

DATE: Sunday, April 28, 2019 TIME: 2:00 PM - 4:30 PM LOCATION: 1650 Rockwood Street, Los Angeles Volunteer with Good Shepherd Center for Homeless Women & Children which

provides care from homelessness to selfsufficiency for women and their children. Help give recently homeless women some pampering via masks, manicures, and pedicures and enjoy great camaraderie. Visit: COST: FREE

branding and features guest speakers entrepreneur and healer Michelle Warnica, author and brand specialist Lupe Mora, photographer Maureen Eggleston and brand consultant Annie Marie Dubois. Visit: COST: $35-40

2019 Women's Council Awards

An Evening with Melinda Gates

DATE: Wednesday, April 17, 2019 TIME: 11:30 AM - 1:30 PM LOCATION: 6360 Canoga Avenue, Woodland Hills The San Fernando Valley Business Journal will be recognizing women who have made a difference throughout the San Fernando Valley area. The awards luncheon will be held at the Hilton Woodland Hills hotel. Visit: COST: $65-70

Women of Vision: National Geographic Photographers on Assignment

DATE: All days except Mondays through Sunday, April 7, 2019 TIME: 10:00 AM - 5:00 PM LOCATION: 1712 S Glendale Avenue, Glendale This exhibition highlights the influential photography of eleven award-winning female photojournalists bringing narratives from all over the world to the pages of National Geographic and into the homes of millions of people. Visit: COST: FREE

DATE: Tuesday, May 7, 2019 TIME: 8:00 PM LOCATION: 244 San Pedro Street, Los Angeles Melinda French Gates will be discussing her book, The Moment of Lift: How Empowering Women Changes the World. A philanthropist, businesswoman, and global advocate for women and girls, she is the co-chair of the Bill & Melinda Visit: COST: $20-75

Do you have a mind, body and spirit wellness event that our readers should know about?

We’d love to hear about it!

Women with Vision International

DATE: Saturday, March 23, 2019 TIME: 11:00 AM - 5:00 PM LOCATION: 3268 Motor Avenue, Los Angeles This event focuses on the power of 49



Speaker, Reiki Master, Hypnotherapist, Aura-Soma Practitioner and owner of Love.Heal.Thrive. Through her Energy Boot Camp and a multitude of classes, Erin brings real-life energy tools and techniques to her center, corporations, universities, and schools. She makes healing, self-growth, and meditation accessible with techniques applicable to our everyday lives.





Pat Obuchowski is CEO, Chief Empowerment Officer, of inVisionaria, an Executive and Leadership coaching company. She is the founder of Gutsy Women Win (, an organization that supports women leaders; a best selling and award winning author; and a public speaker. Connect with her at

Wendy Quaccia is a Professional Organizer who takes pride in showing people how to live comfortably in their home through organization. Helping to make decisions, relocate items to more convenient locations within the home and offering storage ideas is fun for Wendy.



Jennifer Slaboda is passionate about helping people live healthier through better food, personal care products, and exercise. She is a NASM Certified Personal Trainer with Fitphoria, an Independent Consultant with Arbonne, fitness instructor at Pilates ProWorks of Burlingame, and a mom of two teenagers.

christina sundari


Fitness model, coach, founder of Classtige, and author of Live Your Best Fit Life. Christina inspires her audience to pursue fitness as a lifestyle, while continuing to live life with love and happiness. You can learn more about Christina on her website



Pilates Director at Pilates ProWorks Burlingame and a 12-year fitness and entertainment journalist. Along with her Bachelors degree in Journalism, Kat is trained in BASI (Body Arts Science International) Comprehensive, a world leader in Pilates Teacher Training, an instructor and active bikini bodybuilder. 50

Spring 2019

Caron Shahrestani


Caron Shahrestani is the founder and director of Caron Modern Media, a video marketing, photography and social media training company based in Silicon Valley. Caron worked as a newspaper reporter and volunteered with the Peace Corps in West Africa before starting her own business. A former group fitness instructor and video model for The Bar Method, Caron prioritizes her health by taking a variety of exercises classes and eating a balanced diet.

Alice Shikina



Alice Shikina is a San Francisco Bay Area mediator specializing in highly emotional cases. She focuses on family/divorce, landlord/tenant, probate cases, and non-profit board disputes. She excels at helping people break through an impasse. She can be reached at or 415.793.8729.

Tiffany Toney


Tiffany Toney


Tiffany Toney is a former pro softball player with a background in fitness and journalism. Born in Honolulu, Hawaii, she has traveled to Europe and all over the U.S. for her work in sports and entertainment. She’s worked for America's Most Wanted, NBC, and recently launched her own YouTube series called "The Cheat Day" about sports and food. Her mission is to empower women by creating content that no longer forces them to choose between their strength and their beauty.

Charity Bailey Secord



Charity Bailey Secord is a NASM Certified Personal Trainer, Healthy Lifestyle Coach, Virtual Franchise owner with The Juice Plus Company and a busy single mom. She’s been turning her dreams into reality following her lifelong passion for health and fitness. She believes true wellness encompasses the mind, body, and spirit brought to life through a true connection with each other. Charity and her daughter reside in the lovely coastal community of Half Moon Bay, CA.



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