Wellness360 Magazine July/August 2022

July/August 2022 • Volume 7 • Issue 2 wellness360magazine.com

THE

SUMMER &FITNESS IS SUE

IT'S ONLY LOVE FOR THE GAME MEET LOCAL TENNIS ENTHUSIAST TRACY GIORDANO AND EXPLORE WHAT MAKES THE SPORT SO FASCINATING!

WE HAVE YOUR GUIDE TO THE PERFECT BEACH WORKOUT

24 SIMPLE WAYS YOU CAN CONQUER CALORIES

THE 80/20 NUTRITION RULE: HERE TO STAY OR JUST ANOTHER TREND?

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PUBLISHER & EDITOR-IN-CHIEF ART DIRECTOR VICE PRESIDENT OF SALES COPY EDITOR ACCOUNT EXECUTIVES CONTRIBUTING WRITERS

EDITORIAL INTERN

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Nicole Irving Aníbal Rodríguez Shane Irving Hannah Shelton Betsy Langan, April Tisher Selena Garrison, Diane Hernandez, Nicole Irving, Lindsey Johnson, Hannah Shelton, Ted Spiker, Alejandra Zamora Diane Hernandez

PHYSICAL ADDRESS

5745 SW 75th St. 101 SW 140th Terrace Unit 286 Suite C Gainesville, FL 32608 Newberry, FL 32669 Gainesville Office: p. 352.505.5821 Fax: 877.857.5140

ALTSCHULER

wellness360magazine.com wellness360@irvingpublications.com Wellness360 is a registered trademark property of Irving Publications, LLC. All rights reserved.

Wellness360 is published by Irving Publications, LLC. © 2022

Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates.

The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

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22

eruta f

Cover photo by Jimmy Ho Photography

39 It's Only Love for the Game: Meet Local Tennis Enthusiast Tracy Giordano and Explore What Makes the Sport so Fascinating!

For Gainesville native Tracy Giordano, tennis was introduced to her by accident 10 years ago. Today, she shares how tennis challenges and inspires her to work hard and play hard, while having a ball!

CONNECT WITH US /wellness360magazine @wellness360mag ON THE COVER

Shot on location at the 300 Club in Gainesville, Tracy shows off her favorite racquet, UV longsleeved shirt and visor, some of her must have items for weekly tennis matches!

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WELLNESS360 | JULY/AUGUST 2022

@wellness360mag /wellness360mag

JULY/AUGUST 2022

in every issue HEALTH

12 3 Ways to Restore Your Skin Care Routine with Sea Salt

52

15 The Fire in My Shins 18 Summer’s Hidden Health Danger is Right on Your Table!

FITNESS 20 24 Ways to Conquer Calories Every Day

22 Sand, Salt, Sun and Sweat:

The Perfect Beach Workout

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24 Staying on Track: What are your Best Tips for Sticking to Your Healthy Habits?

Style + Gear 27 Summer Fun Essentials

NUTRITION 32 Lime: The Fountain of Vitality 34 5 Snacks to Beat the Heat 36 The 80/20 Nutrition Rule: Here to Stay or Just Another Trend?

LIFESTYLE & TRAVEL 44 What’s the Scoop on the Real ID?

ASK THE EXPERT 48 Ask the Fishing Captain

15 FINANCE

36

54 Money Can’t Buy

Happiness… or Can it?

COMMUNITY 57 Calendar

MIND MATTERS 50 Conquer Boredom 52 Are You a Workaholic?

WELLNESS360 | JULY/AUGUST 2022

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Editor's Note

splashing the summer away We live in the Sunshine State where, let’s face it, it is basically summer all year long. So, what do us Floridians do in the summer when temperatures are creeping well above 90 F, and it feels as though the soles of our shoes are melting as we walk across the street? We do what the tourists do. We embrace all the amazing things that Florida has to offer, but we know the water is where it's at!

There is something magical about being near and on the water. Whether you head to Lake Santa Fe, Crystal River, the beaches of St. Augustine or the emerald green waters of Destin, water seems to literally wash (no pun intended) our problems away, allowing us a moment to relax and breathe in the fresh air that Mother Nature has provided. OK, yes, sometimes it is so humid during the summer that we choke on the air, but you get my drift (again, no pun intended).

around and around in circles while laughing and holding on for dear life on the other end of the tow rope as they bounce higher and higher on the tube. Playing football games in the sand and surfing the waves is what brings my family true joy.

My husband, grins ear to ear and I find myself truly enjoying all that the water has to offer (from close by or on top of the water, never in the water. That is another story for another day).

This issue combines both summer fun and fitness. With expert fishing advice from Capt. Bates, beach workouts and summer gear, living a healthy and balanced lifestyle can continue through the summer, on vacations and always at the beach!

And now… I am off to the beach!

I am a city girl; I was born in New York, and I say my happy place is the concrete jungle. My husband and sons, on the other hand, have water flowing through their veins.

As you can imagine, this has caused some strife in our household when the talk of where to vacation comes up.

Over the years, we have compromised, but as the boys have gotten older, I see where their true happiness lies, and that is out on the water.

But as I have grown older (I mean wiser), something inside of me craves the salt air and ocean breeze. I have learned to embrace their desire to hunt scallops on the bottom of the Gulf of Mexico’s sandy floor, to fish for hours on end, and go

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Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

GRU

Health

3 Ways to Restore Your Skin Care Routine with Sea Salt

BY HANNAH SHELTON

Sea salt is everywhere, but the staple isn’t just cherished by chefs and scientists.

It’s adorned by dermatologists and people everywhere, with its healing properties dating back to skincare routines used in ancient Egypt.

Packedwithmineralslikemagnesiumandcalcium,thenaturalbenefitsofseas deserve a spot outside of our oceans, kitchens and history books.

According to the National Center for Biotechnology Information, magnesium salts can enhance skin hydration, while calcium is critical in the healing and regenerating of skin cells. With magic-making ingredients like these, research shows that regularly taking care of our skin is necessary to maintaining its radiance and resilience — as if we, and the other consumers who contributed to the global skin care market’s near $137 billion revenue in 2020, didn’t know that.

Grab the shaker and head to the self-care station. It’s time to sprinkle in some sea salt and restore your skincare routine in three steps:

Soften and Scrub

According to the American Academy of Dermatology Association, exfoliation removes dead skin cells from the outer layer. The proven process gets down to the nitty gritty, leaving skin to appear smoother, feel softer and look brighter. Sea salt scrubs serve as natural exfoliators and detoxifying agents. The tiny yet tough texture digs through dead skin to reveal a beautiful base and clearer complexion.

Tone and Glow

Skincare experts say toners can help rid skin of excess residue and purify parts missed in the exfoliation phase.

In addition to repairing skin barriers, toners can calm the skin with anti-inflammatory agents.

To channel the salty sensation of a refreshed face after a swim in the ocean, opt for a toner that’s Rather than wallowing in a gentle, hydrating mound of sea salt (or anything, and infused with for that matter), select a scrub sea salt. For oily or that suits personal preferences acne-prone skin, seek and skin sensitivities. Gentle additional ingredients yeteectiveproductsdecorate like salicylic acid shelves everywhere, but selfand retinol that help made batches of this self-care battle bacteria and step also ring true. blemishes. Put the toner on a cotton Feeling crafty? Combine 1 pad and apply it to cup of sea salt with ¼ cup the face. As the sea of carrier oil. Feeling extra? salt helps to draw Add essential oils or natural toxins out, it’s sure ingredients, like lavender or to put the good coeegrinds,tothemix.Then, stumagnesium, ( exfoliate and enjoy the unique potassium and more smoothness of sea salt. minerals) back in.

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Hydrate and Heal

Drinking seawater is dangerous for people, but using a moisturizer with sea salt is lifechanging for skin.

Dermatologistsnd fi that sea salts rich in calcium and magnesium can improve the skin’s hydration by strengthening its barrier.

In allowing moisture to better absorb and stay put, salt-infused moisturizers aid the skin’s water balance. This gives a natural glowing eect,nottomention some much-needed hydration that’s essential to repairing damaged skin, preventing premature wrinkles and staying healthy.

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Health

The Fire in My Shins

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Shin splints are a relatively common injury that can cause considerable pain. Who gets them, how do you prevent them, and how do you treat them?

“Shin splints are the common term for two separate overuse conditions of the lower leg: anterior and medial tibial stress syndrome.

Anterior tibial stress syndrome will produce pain along the front portion of your shin bone; medial tibial stress syndrome will produce pain along the inside portion of your shin bone,” said Kyle Proctor PT,DPT,aboard-certifiedclinical specialist in orthopedic physical therapy at UF Health Rehab Center in Haile Plantation.

The pain runs between the knee and ankle, and it can feel excruciating during exercise. The pain often subsides when activity is stopped, but in more severe cases, it may continue while at rest.

How common are shin splints?

According to Medical News Today, shin splints account for approximately 10.7% of injuries in male runners and 16.8% in female runners. Shin splints impact other types of athletes as well, accounting for up to 22% of injuries in aerobic dancers. Military recruits also experience shin splints often,duetodiculttraining, carrying heavy load and traveling long distances.

What causes shin splints?

Shin splints result from excessive strain over time of high impact activities, such as running, jumping and dancing. The lower part of the body absorbs the impact and the muscles, bones and tendons become overworked and inflamed,causingpainintheshin.

Shin Splints account for approximately 10.7% of injuries in male runners and 16.8% in female runners.

“The mechanism of injury is a combination of a few things, but excessive loading at too quick of a rate with running-associated activities is generally the most common. The lay term is “the terrible toos”: too much, too fast, too soon, too hard, too long. Poor running biomechanics and lower body muscle strength also plays WELLNESS360 | JULY/AUGUST 2022

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Health Shin Splints are also known as Medial Tibial Stress Syndrome (MTSS)

Femur Patella Fibula Tibia

Pain Site of the Anterior Shin Splint

Pain Site of The Posterior Medial Shin Splint

and healing, but activities should be modifiedsothatitdoesnotcausepain.

a role in the development of these conditions,” Proctor explained.

What are the complications?

“Over time, these conditions can advance to stress fractures if unmanaged. I advise seeking a medical opinion from a sports orthopedic physician for evaluation of your pain,” Proctor said.

According to the Mayo Clinic, stress fractures are small cracks in a bone.

Cleveland Clinic states that stress fractures in the tibia or shin bone account for somewhere between 20% - 75% of all stress fractures. While stress fractures often heal on their own, they can lead to arthritis, increased risk of future stress fractures and even surgery if they are not properly treated.

What is the treatment for shin splints?

According to Proctor, most orthopedic physicians “will prescribe a period of relative rest followed by physical therapy to address muscle weakness andflexibilityissues,running biomechanics issues, and develop a

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WELLNESS360 | JULY/AUGUST 2022

How do I prevent shin splints?

return to a running program once the symptoms have subsided.”

Physical therapists will develop a tailored plan for each patient but “general recommendations for shin splints are strengthening exercises for the hips, thighs and calves to make sure the patient has good muscle strength and endurance,” Proctor said.

He explains he often starts patients on exercises like squats, deadlifts, lunges, split squats, bridges and calf raises, depending on their individual ability.

Should I stop exercising?

If you are experiencing shin splint pain, your doctor will likely advise you to avoid exercises, such as running or jumping that exacerbate the pain. Proctor advises that “other cardiovascular and strengthening exercises and continuing to be active isperfectlyfineandencouragedas long as it is pain-free.” Staying active is an important part of overall health

Prevention is always the best treatment. Starting any new exercise program in a slow and controlled manner will help prevent injuries as your body adapts to new activity. In terms of running, Proctor advises, “having a well-structured running program that is not making aggressive jumps in mileage or pace. Most current research points to the 10% rule where you do not make increases of more than 10% of your running duration each week.”

As the saying goes, slow and steady wins the race! Prepare your body for long-term success by easing into new activities or programs to avoid injury. If you experience shin splints, resist the urge to push through the pain. Allow your body to heal with ice,anti-inflammatoriesandrelative rest. If pain persists despite self-care treatment, consult a physician for a full evaluation of your pain.

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Health

Summer’s Hidden Health Danger is Right on Your Table!

BY ALEJANDRA ZAMORA

When temperatures reach their peak in the summertime, it’s usually synonymous with more backyard barbecues, dips in the pool and weekend road trips, but there’s something else you may encounter this season: heat-induced health dilemmas. Bug bites, dehydration, summer colds and heat exhaustion are all regular occurrences you’re probably familiar with, but did you know that food poisoning runs rampant in warmer weather?

According to the American Osteopathic Association, each year, about 1 in 6 Americans will develop symptoms of a foodborne illness. The biggest super spreaders? Summertime picnics and outdoor cookouts. Whether it’s produce or protein, the high temperatures increase the rate at which bacteria like salmonella, E. coli, listeria and other strains can grow on unrefrigerated, perishable foods like raw meat, raw seafood and vegetables, along with the utensils and surfaces they touch (i.e. cross contamination!). The U.S. Department of Agriculture (USDA) has named any temperature between 40 F and 140 F as in the “danger zone,” or the range in which food can quickly spoil.

The department’s food safety education stasaysanyfood“shouldnotspend more than one hour in the danger zone when temperatures are above 90 F, and two hours when temperatures are below 90 F” (USDA, 2016).

So, how do you know if you might have food poisoning? Dr. Asit Mehta, a gastrointestinal specialist at Jamaica Hospital Medical Center in Queens, NewYork,identifiesthefollowingas indicators that you may have eaten a contaminated meal: !H Nausea !H Frequent diarrhea and/or vomiting !H Abdominal cramps !H Dizziness, excessive thirst, weak or no urination, dry mouth or other signs of dehydration !H Small fever Unfortunately, food poisoning is one of those illnesses that just has to run

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WELLNESS360 | JULY/AUGUST 2022

To keep you and your family safe during all your food-related gatherings this summer, here are the top three rules you should follow to lower your chance of exposure:

1. Always wash your produce, never wash your meat

its course, but there are a few things you can do to lessen its severity: Dr. Mehta suggests drinking plenty of Washing your fresh fluids like water and clear broths, fruit and vegetables getting lots of rest and avoiding foods immediately upon arrival that contain dairy, alcohol, ca eine from the grocery store and high fat contents. Additionally, (yes, even the packaged Dr. Mehta says if symptoms worsen ones!) will help eliminate or persist longer than a few days, it’s any lingering strains of common best to see your physician. produce-loving bacteria like E. coli and norovirus. However, you should never rinseomeat,asmultiplestudieshav found that it can increase the risk of cross contamination.

2. Clean hands, surfaces and utensils as you go Can you sense a trend?

Minimizing cross contamination means you must clean cutting boards, knives, countertops and other kitchen tools that have touched one food before using it on the next one — especially if it’s raw meat or seafood — with hot soap and water.

3. Cook food at the right temperature When cooking any cut of poultry or red meat, you should always be aware of the minimum temperatures that determine doneness. The USDA recommends the following internal temperatures for meats: poultry at 165 F; ground meat at 160 F; and beef, pork, lamb and veal at 145 F.

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Fitness

24 Ways to Conquer Calories Every Day

BY HANNAH SHELTON

Burn outside* 1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

BOWLING: 108 calories CASUALLY IN LINE SKATING: 386 calories DOING YOGA: 144 calories HORSEBACK RIDING: 70 calories ICE SKATING: 252 calories KAYAKING: 180 calories PLAYING BADMINTON: 141 calories PLAYING FRISBEE: 105 calories PLAYING TENNIS: 252 calories ROCK CLIMBING: 281 calories STATIONARY ROWING: 252 calories SWIMMING: 216 calories

Burn inside*

13. GARDENING: 162 calories 14. GROCERY SHOPPING WITH A CART: 106 calories 15. MOVING FURNITURE: 211 calories 16. MOWING THE LAWN: 198 calories 17. READING: 40 calories 18. SLEEPING: 22 calories

If telling people we “don’t have time” or we “don’t enjoy exercising” burned calories, gyms and fitness centers would cease to exist. We’re busy. We’re tired. We don’t want to expend the morsel of energy we have left on a workout after a long day.

Burn wherever, whenever* 19.

20.

21.

22.

23.

24.

HAVING SEX: 109 calories KISSING:150-780 calories LAUGHING: 20-80 calories MEDITATING: 35 calories SITTING AT YOUR DESK: 51 calories TYPING ON YOUR COMPUTER: 51 calories

However, we totally should.

Research shows that regularly exercising can increase our energy and decrease our feelings of fatigue. The best part?

Low-intensity movement, like leisurely walks and enjoyable swims, have proven more impactful than intense exercise in making people feel fueled and energetic. This kind of activity can help us burn calories, and that’s on top of the ones we already shed in our natural states.

Surely, this isn’t an exhaustive list of simple, subtle ways to conquer some calories, as you’ve likely even shredded a few while you read this article! Although staying active and burning calories are helpful in leading a healthy lifestyle, countingthemisonlyafractionofthetness fi equation.Thes quantities, like the averages shared above, are also largely linked to our identities, abilities, weights and other factors.

The Mayo Clinic recommends incorporating 30 minutes of Ifbeinghealthyisthegoalofyourfitnessjourney,then physical activity into our daily routines, with men and women keep that in mind during your next sweat sesh. Count consuming 2,500 and 2,000 calories, respectively, to maintain calories if they’re key, but prioritize what makes you feel their weight. Feeling uninspired or still unconvinced to do this? healthy and happy above all else. However you want to Hereareburn42 worthywaystogett fi withoutthefussinjust burn, make it yours!

30 minutes:

*

Note:

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The following calculations are based on research published by numerous credible sources that account for an average amount of calories burned while doing the respective activities for 30 minutes. These averages are an educational resource, and they are not intended to provide medical advice or guide treatment.

WELLNESS360 | JULY/AUGUST 2022

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Fitness

Sand, Salt, Sun and Sweat: The Perfect Beach Workout

Summer days are filled with trips to the beach, leisurely afternoons by the pool and vacations with memories to last throughout the year. However, just because you’ve skipped town doesn’t mean you have to skip your workout!

Want to work on your tan while you tone? These activities are perfect for the beach. Combine sand, salt, sun, sweat and fun to improve physical fitness on vacation.

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Surfing

1

2

Stand-up Paddleboarding

Stand-uppaddleboarding,aectionatelyreferredtoas Whether you’re hitting the big waves or staying near the shore, “SUP,” is all the rage right now. According to the American surfingisasportsuitableformostpeople.Notonlywillthis Council on Exercise, the “SUP” sport helps create stability activity allow you to feel the water and sun on your skin, but and balance as you work to stay steady on top of the board. it is also an amazing workout. According to the Better Health Paddleboarding also helps with cardiovascular health and Channel,surfingalsobuildsshoulderandbackstrength builds endurance, and it's appropriate for beginners and from paddling, as well as leg and core strength from the time experienced athletes alike. spentridingthewaves.Surfingisalsoagreatcardiovascular workout. If you’re new to the sport, take a lesson to learn the safest way to surf then get out there and hang 10!

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Wellness360 Tip:

WELLNESS360 | JULY/AUGUST 2022

While you’re busy enjoying your vacation, take some time to take advantage of the beautiful scenery and different terrain to take your training to the next level. Choose a few activities that are both fun and physical to make the most of your trip.

Fitness

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Some more fun, easy and equipmentfree ways to incorporate exercise while at the beach this summer!

RUNNING AND WALKING Love to run? Running on sand challenges your body in new and positive ways. According to Healthline, the uneven surface helps engage smaller muscles, and it requires core Acommonbeachactivityusesthestrongwindstoflyanobject strength to help with stability. in the sky and relive childhood memories. Flying a kite brings

Flying a Kite

an element of lightheartedness and fun to the beach. Not only LUNGES is it just plain fun, but according to Psychology Today, the If you don’t mind a little sand on your knees, lunges are playfulnessofflyingakitemakesyoumorelikelytoparticipate a great movement to perform on the beach. The uneven in other physical activities, such as running and walking.

surface will force your ankles to focus on stability and engage the small muscles to keep your feet stable.

4

HANDSTANDS According to MindBodyGreen, a group of medical and wellness professionals, you will also build significant shoulder, upper back and arm strength. Handstand holds also require glute activation to help keep the body stable and upright.

The beach is a great place to practice handstands because of the soft surface underneath!

JUMP SQUATS Squats are a basic fundamental movement pattern - we do them everyday! The soft sand will also help build ankle and foot stability.

KICKBOXING If you’ve ever taken a kickboxing class, you know what a great full-body workout it is! Incorporate a wide variety of movements to work multiple muscle groups.

Imaginebeingabletoflyandhavingtheopportunitytosee

Paragliding

the world from a higher vantage point. Paragliding gifts you theabilitytoflyhighalongwithsomeamazingphysical JUMPING JACKS Jumping jacks work the whole body and are a great way to benefits.AccordingtoHealthFitnessRevolution,paragliding get the heart pumping faster. helps build core strength and balance. Additionally, guiding the parachute also builds upper body strength as you direct yourself through the air.

WELLNESS360 | JULY/AUGUST 2022

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Fitness

Staying on Track: What are Your Best for TED Tips TALKS Sticking to Your Healthy THE HUMOROUS Habits?

SIDE OF HEALTH

BY TED SPIKER

In my history of training, dieting and yo-yoing, my list of routine busters runs long. A sample:

Ted Spiker (@ProfSpiker) is the chair of the University of Florida Department of Journalism, as well as a health and fitness writer.

He is the author of “Down Size,” a book about the science and soul of weight loss and dieting.

I’m stressed ––––––––––––––––––––––––––––– I’m tired ––––––––––––––––––––––––––––– I’m injured ––––––––––––––––––––––––––––– Taco Tuesday (and Wednesday, Thursday, Friday and Saturday) ––––––––––––––––––––––––––––– Too many temptations ––––––––––––––––––––––––––––– Too many taps of the snooze button ––––––––––––––––––––––––––––– Too many trysts with a side of sausage patties

The pattern repeats itself over and over. I’m in a nice routine, I’m nding fi myrhythm,Itakeatripofanylength,andIfalloutof my groove. What should be an easy hiccup to manage escalates into a full-blown case of screw-it-all-itis.

What makes it worse is that I know it’s coming, but I still let the disruption short-circuit my progress.

This summer, though, I decided to confront my excuses.

On a recent 10-day trip to celebrate my twin sons’ college graduation, I made it my mission to not let lounge chairs and Mai Tais get the better of me. In all, I logged three strenuous hikes, three swims, two spins, one lift, and I walked anywhere frommiles 6-3 justabouteverymorning.Iatemoresh, fi drank more water and chose salads over fries more often than not. Of course, I also slurped some (some!) rum and splurged on forkfuls of some dreamy baklava. However, I—not triple-decker burgers or bottomless nachos—won the battle. And that felt good.

Good enough to feel empowered to follow through on the rest of my summer’s aggressive training plan.

Good enough to know that one little choice after another after another might one day add up to the goals I want to achieve.

Good enough to know that when I’m faced with next episode of “Things That Slap My Healthy Habits in the Face,” I can punch back.

All are excuses, all are my own Overandover,youhearthemessagethatonespecificdietoron choices,allreflectmyinabilityto specificexerciseroutineisn’tthemagicbullet.Consistenc navigate the obstacles, yet all are my reality.

Yet everywhere we turn, the threats to consistency lurk all around us. They come in the form of unpredictable life events, of Perhaps topping this list, though, our energy levels, of an environment that’s littered with all kinds is the thing that derails me every of temptations and traps. time: travel.

I’ve toyed with many tactics and strategies for obstacle-hopping, but I’d love to hear yours—and feature them in a future issue. Email me at profspiker@gmail.com and share your favorite habit helpers. Or at least a killer Mai Tai recipe.

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WELLNESS360 | JULY/AUGUST 2022

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SUMMER FUN ESSENTIALS

Summer is finally here! Here are a few must-haves that are sure to make your summer the best one yet. From outdoor water items that'll take your beach or lake day to the next level, to home items that'll add more fun to your pool outings, we have you covered.

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Gloves In A Bottle $12.95 Amazon

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Cinnamon Spice Boho Wood Bead Bracelet Set $64 isabellegracejewelry.com

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Lemon Citronella Repellent Stick $26 brokentopcandleco.com

Proud Grill Slide & Serve BBQ Skewers - Set of 4 $29.99 Amazon

Women’s La Sirena Robe $148 shopcaliforniacowboy.com

Hubee Silicone Popsicle Molds $12.89 lovehubee.com

Tabletop Fire Pit $74.96 colsenfirepits.com

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Inflatable Buffet $30 poolcandy.net

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Beach Babe Sugar Scrub $21.95 waltonwoodfarm.com

Plantifique Foot Peel Mask $17.99 + Amazon

Llama Jumbo Pool Float $25 poolcandy.net

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Sparkling Path Water 19.99/case drinkpathwater.com

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Nutrition

Lime:

The Fountain of Vitality

BY DIANE HERNANDEZ

Looking to feel revitalized? Look no further — the lime is here.

Small but mighty, limes are bright green citrus fruits used in recipes and add zest to water.

Under the lime’s thick coat, however, a fountain of vitamin C, antioxidants and vital nutrients hide. These mighty gems are simply waiting for you to take a stab.

Don’t shy away! One lime carries 22% of a person’s daily value of vitamin C. Avid lime-eaters also consume traces of iron, calcium, vitamin B6 and potassium when biting into the citrus fruit, according to Healthline.

Nutrients like vitamin C invigorate a person’s immune system by increasing white blood cell production. According to Healthline, a supplemental dose of 1 to 2 grams of vitamin C shortened the duration of a head cold by an average of 18% in children. When helped, the body fights off disease better.

If you’re trying to get some vitamin “sea” while kicking it at the beach, the real vitamin C might also be your friend. The body needs vitamin C to produce collagen, a protein responsible for skin elasticity. As a result, aging people who consume vitamin C are at a lower risk of developing wrinkles and dry skin, so this is great for protecting your skin in the summer.

Alongside these benefits, limes reduces a person’s risk of certain cancers, heart disease and increases the body’s iron absorption because they carry antioxidants, such as flavonoids.

Flavonoids, for example, help stop genes that promote cancer progression, according to Healthline.

According to Twisted Citrus, consumers should follow these simple steps next time they buy limes. Smell the lime to see if it smells like lime. If it does, it’s ready to eat. Then, squeeze the lime. If the lime is ripe, it should feel firm and a little heavy.

From there, eat, use and enjoy your lime! Some people drink lime water each morning, while others add limes to soups and fruit salads. The choice is deliciously yours — yum.

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Nutrition 1. WATERMELON

It’s not summer without watermelon. Watermelon is a large green fruit with a red, juicy interior. Cracking open a watermelon might prove a daunting task, but inside, you’ll find a hydrating sweet snack.

Like the name suggests, watermelon is 92% water, according to Healthline. This means it’s a great fruit to enjoy in the summer because it contains a high water content, which helps the body regulate temperate to function correctly.

2. BERRIES

Snacks to Beat the Heat

BY DIANE HERNANDEZ

It’s summer again. The sun is perched high in the sky, moving its golden fingertips over the landscape below.

The mosquitos are picking and pricking their next victims — behind them, a predatory dragonfly buzzes loudly, ready to eat whatever bug comes too close.

The humid air is as hot as hot can be, and the heat is deliciously bitter as it invites you to bite into something refreshing that’ll cool you down. So, what do you bite into? Here are five healthy options to keep you cool for the summer!

The sun might feel warm and inviting on your skin. But the truth is the sun can create sunspots, lead to wrinkles and cause cancer. For this reason, berries are a must this summer.

Blueberries, raspberries and strawberries are filled with antioxidants, known as flavonoids, that reduce the likelihood of cancer, according to Healthline. These antioxidants help control free radicals, which contribute to skin damage and aging.

3. SPINACH

From salads to pasta, adding spinach provides a nutrient-rich meal.

According to Medical News Today, spinach is a superfood containing vitamin C, iron, potassium, antioxidants and magnesium.

Allergies might become more common in the summer. However, spinach may help reduce the severity of asthma attacks. Spinach contains three nutrients that aid lung function: vitamin C, vitamin E and beta carotene, according to Medical News Today.

4. MANGOES

Juicy, vibrant mangoes carry a variety of vitamins and antioxidants. This fruit is handy because it not only helps prevent cancer, but it also contains vitamin C, which is required for collagen and iron absorption, according to BBC Goodfood.

Mangoes, overall, can protect your skin and body. The fruit contains antioxidants, like gallotannins and mangiferin, that combat everyday toxins we encounter. Additionally, mangoes contain vitamin A, which helps the body produce sebum, a moisturizing substance.

5. TOMATOES

Tomatoes are red, round fruits (yes, it is a fruit) you should enjoy this summer. According to Healthline, they are 94% water. This makes the tomato a summer champion because it hydrates the body, fighting off the sun’s dehydrating effect.

The fruit also contains beta carotene, a pigment that gives plants their color. This pigment is important because it can help lung function, visual function and even brain function.

This summer, there are plenty of options for you to pick from. Hopefully, you’ve chosen what to sink your teeth into this June, July and August because it’s sure to be a hot one.

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WELLNESS360 | JULY/AUGUST 2022

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Nutrition

The 80/20 Nutrition Rule: Here to Stay or Just Another Trend?

BY ALEJANDRA ZAMORA

Have you ever had the urge to eat something savory or an itch for something sweet? Were you only satisfied by eating some salty potato chips or a rich chocolate chip cookie? If so, you’ve experienced a food craving.

one nutritional change in habits can resultinsignificant[change]inyour body weight, body composition and performance goals,” Piattoly said.

InaprofilebyNBCNewsin2017, Talia Koren, a New York City blogger, lost 10 pounds on the diet in six months. Here’s what one of her daily meal plans looked like:

• BREAKFAST: two slices of wheat toast with peanut butter and blueberries • MID-MORNING SNACK: a piece of fruit (whole apple, whole plum, whole peach) • LUNCH: salmon, sweet potatoes and broccoli • MID-AFTERNOON SNACK: sliced pepper with hummus, or a handful of almonds with dates • DINNER: scrambled eggs with veggies

more relaxed, less rigid eating plan the other 20%. It sounds promising, as it allows for more wiggle room in your diet with less unreasonable expectations, but, what exactly does eating “healthy” mean? Can you actually divide your meals and snacks in an even 80/20 split? Will this help you lose weight, or is it better for weight management? Before you say What’s more, countless experts have “this is the one” to this or any other come forward in recent years saying nutrition plan, consider all of the facts, the way to meet your health goals and always consult with your doctor or isn’twiththeseglamorousquick-fixes. nutritionist before starting any regimen.

It’s with smaller, buildable and more realistic lifestyle changes in your diet, According to Tavis Piattoly, a Louisiana movement routine and mentality. sports dietician, the 80/20 Rule And, above all with any of these plans, emulates Pareto’s Principle, which balance is key. states: “For many events, roughly 80% oftheeectscomefrom20%ofthe That’s the idea behind the 80/20 causes.” As a dietary plan, Piattoly said nutrition rule, a dietary routine that’s it strives for nutritional balance, rejects come to popularity in recent years. the restriction mindset and “cheat Essentially, it advocates for eating day” mentality and promotes actual healthy about 80% of the time with a long-term sustainment. “Just making

Plenty of diet fads and other crazy, unattainable nutrition trends have come and gone over the years. If you've ever tried to lose weight or live a little healthier after setting a New Year’s resolution, you probably know that these short-term, fast-tracked methods are usually unsustainable.

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For Koren, she took a week-long approach to the rule rather than a daylong one, meaning she chose 80% of her meals of the week to be healthier and the remaining 20% to be used while eating out or on special occasions.

Quality over quantity of foods is also another major emphasis of this rule. In a study by the Department of Nutrition at Harvard School of Public Health, weight gain was more likely to be associated with processed foods, likechipsandartificiallysweetened beverages, whereas weight loss was associated with eating more vegetables, whole grains, fruits and nuts (Hao et. al, 2011).

Of course, like all lifestyle changes, results vary among everyone, as they depend on a multitude of factors like age, sex, genetics and more. Kathleen Zelman, the director of nutrition for WebMD, recommends combining the regimen with around 30 minutes of exercise a day and personalizing the routine to your unique body and lifestyle.

Think you’re up to the challenge? Start by assessing your health goals and make sure you consult with your healthcare provider before making any changes.

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new ink.

IT’S ONLY

LOVE FOR THE GAME

BY NICOLE IRVING PHOTOS BY JIMMY HO PHOTOGRAPHY

IT’S ELEGANT, POWERFUL, INTENSE AND ADDICTING. ONE WALKS OUT ONTO THE COURT, STOIC AND CALM, ONLY TO TRANSFORM INTO A BEAST, POWERFULLY SWINGING THE RACKET TOWARD AN INCOMING BALL WITH THE INTENSITY OF A MOTHER TRYING TO SAVE ITS YOUNG. ACCORDING TO A REPORT FROM THE INTERNATIONAL TENNIS FEDERATION, 87 MILLION PEOPLE PLAY THE SPORT ACROSS THE WORLD. WELCOME TO TENNIS. For those who watch the game, it’s hypnotic. As the ball whirls through the air, back and forth, you feel yourself enter a trance while simultaneously beingelectrifiedbytheenergyradiatingothe court. That is why, according to a Statista report, the 2021 U.S. Open Tennis had 796 thousand viewers on ESPN, in America alone! We just can’t get enough of it.

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ON THE

COURT:

DID YOU KNOW THERE ARE 4 MAIN TYPES OF COURTS?

1. HARD TENNIS COURTS: These are composed of varying mixtures of asphalt and concrete, and they contain an acrylic surface layer (like paint or coating) to seal the surface and provide a level of cushioning.

2. CLAY TENNIS COURTS: These courts come in two different forms: The red clay court, which is a coarse mixture made from brick, and the green clay court, which is a crushed metabasalt.

The French Open is the only Grand Slam that uses a clay court.

3. GRASS TENNIS COURTS: Grass courts, also known as lawn courts, were initially the most common type of tennis court surface.

Wimbledon is currently the only one that still features a grass court.

4. SYNTHETIC TENNIS COURTS: These have a feel of a grass court without the maintenance, some public and private facilities may opt for a synthetic turf court.

(SOURCE: MASTERCLASS)

This sentiment is shared in our own backyards. Tennis teams are popping up around every corner, with men and women, children and seniors picking up the game. Is it the draw of intense competition, the feel of the racket in one’s hands, the Florida sun sparkling o the court, the sound of the ball bouncing on the court? It is all of it, and what is there not to love.

For 43-year-old Gainesville native Tracy Giordano, tennis was introduced to her by accident 10 years ago. “One of my girlfriends made me take a tennis lesson with her because someone else dropped out.

It was completely out of my comfort zone, but I just went for it and then I was hooked.”

Today, Giordano plays four to five times a week.

Tennis has been on the sports circuit for quite a while. According to the International Olympic Committee, tennis was “designed and codified in England in the 1870s, [and] it is the direct descendant of jeu de paume, invented in France in the 1th century. Its first appearance at the Olympic Games was from 18961924, and made its o cial return in 1988, where it remains a huge draw for competitors and viewers a like.”

For the last four years, Giordano, who is a board-certified family and nurse practitioner with the American Academy of Nurse Practitioners and is one of the aesthetic injectors at Pure Aesthetics, has been playing tennis on the regular. The anticipation for what is to come, a pure love of the game and the tennis community are what continue to bring her back each day.

“I love that every single time I go out on the court, I learn something new!"

Giordano said. "It has connected me with so many amazing people in this town as well, and it's something that instantly connects you with people in other cities or on vacations. I also

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WELLNESS360 | JULY/AUGUST 2022

love the fact that my friends and I get to improve together!”

Tennis is unique, as it can o er options to players in how they want to play the game. One can either dive into a singles game or participate in doubles competition.

They each have their own benefits.

“I only play doubles competitively, but I like playing singles for exercise. I prefer doubles because it's more social, and I love having a partner to strategize with," said Giordano, who plays locally at

WHAT MAKES TENNIS SO APPEALING TO THE MASSES IS THAT, WITH JUST A FEW KEY PIECES OF EQUIPMENT, ANYONE CAN PLAY.

IT’S ALL ABOUT

THE BLING!

During a US Open match, pro tennis player Chris Evert lost her diamond bracelet after the clasp broke. Evert asked the officials to stop the match until it could be found, giving the jewelry a new name, "the tennis bracelet" (SOURCE: DIAMOND-HEAVEN)

TENNIS LANGUAGE OR A NEW MENU?

the 300 Club, DB Racquet Club, Hawkstone Country Club and the Jonesville Tennis Center.

What makes tennis so appealing to the masses is that, with just a few key pieces of equipment, anyone can play.

“All you need for tennis is a racquet, balls and court shoes," Giordano said.

She admits she loves her Babolot racquet and Nike shoes, in addition to her UV long-sleeved shirt for playing in the intense summer heat. Her most important recommendation is to "get a racquet that is the correct weight

and grip! I got 'tennis elbow' once from using a racquet that was too heavy. So, the best way to do it is set up some lessons and then have a pro help pick out equipment.”

For anyone who has watched a match, be it Wimbledon, the Australia Open, the Summer Olympics or any highprofilematch,thereisnodenying that tennis can bring out the most competitive spirit in just about anyone.

Even for someone who is not on the circuit, like some of Giordano's favorite players, she admits that “I never

BAGEL: a score of 6-0 DONUT: alternative for bagel EGG: when the ball is struck high enough to obscure its visibility JAM: to hit the ball straight into the opponent’s body, forcing an awkward or weak return GRINDER: another name for a baseline player PULP: a score of 30-30 DINNER SET: “awarded” to a player who’s achieved a career Grand Slam and a runner-up finish at each of the four Grand Slam tournaments BREADSTICK: a colloquial term for winning/ losing a set 6-1 (the shape of the “one” supposedly reminiscent of a breadstick) DINK SHOT: a soft dipping shot that just clears the net, often used in doubles, especially on return of serve (SOURCE: EVERYWORDCOUNTS)

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ANATOMY OF A

TENNIS BALL

Today, tennis balls are made of a hollow rubber core, covered in a wool or nylon shell, also known as the "nap." Pressurized air inside the rubber core makes the ball bounce.

Balls that do not have enough pressure inside make a thud when they hit the floor. These are called “dead ball.” The International Tennis Federation (ITF) has set the official diameter of the tennis ball as 6.54–6.86 cm (2.57–2.70 inches). Each ball must also have a mass that ranges from 56.0–59.4 g (1.98–2.10 ounces).

(SOURCE TALKINGSPORTS)

EXTRA

BALLS!

According to TennisPredict, when a tennis player serves, they have two chances to get the ball into the box to start a point, making it important to quickly get their hands on an extra ball. Because of this, nearly every tennis player hides an extra ball in the spandex of their undershorts or in their pockets. In fact, according to official rules, if a ball falls out of their pockets while playing, they get a warning the first time. After that, they may receive penalty points.

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thought I was competitive because somewhat identify what we need I never played any sport until I to do on our side of the court, but startedtennis.ButIdefinitelyam.

I the ball is in play anything once feel like I can still enjoy the process could happen!” and have a bit of perspective if I lose a match or am down in a match, but I really do like to WHAT IS IN win. I think, ultimately, that's the motivation for playing sometimes two or three times a day!”

Today, this busy mom of two and wife of 17 years trains and plays hard when on the court, and it haspaido.HerUSTAteam, which plays at the DB Racquet Club in Gainesville, has gone to the Sectionals in Orlando on numerous occasions. In addition, she is always setting her sights on growth within the game, as all great athletes and competitors do.

“I would love to be good enough that I can come up with a game plan and then actually execute that," Giordano said. "Right now, I'm at the point where I can

TRACY’S TENNIS BAG? Two Tennis Racquets Towel Lots of Sunscreen SPF Chapstick Visor UV Long-Sleeved Shirt Electrolyte Powder Extra Grips Sunglasses Balls Pure Aesthetics Koozie for Post Match Drinks

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Lifestyle & Travel

BY DIANE HERNANDEZ

I boarded a United Airlines Boeing 737-900 at the end of May. Three seats lined each side of the economy cabin, and as I struggled to find a place for my carry-on luggage, I looked around at the sleeping faces of other travelers.

Each of my fellow passengers provided a form of ID before boarding.

I, myself, provided a passport to the TSA agent at the entrance of the airport gates. Others provided a driver’s license. What I depicted above is subject to change, however.

Thischangewon’taectthelengthofTSAlines—unfortunately, those will always be long — but this change will give your form of identificationafunmakeover.Ifyou’replanningontravelingany time after May of 2023, sit tight and listen hard before sipping on any imaginarypineapples.TheREALIDActcomesintoeectnextyear.

That means frequent travelers might need to update their forms of identificationbeforekickingitatabeachinPuntaCana.Here’swhatyou should know.

In 2005, the REAL ID Act was passed to establish security standards after the 9/11 attacks. Florida Highway Safety and Motor Vehicles FHSMV) ( definesREALIDasaneorttoimprovetheintegrityofstateissued ID cards, which will hopefully help reduce fraud and potential attacks on national security.

Ifyoudon’thaveaREALIDcompliantformofidentificationafter Maythat ,320 ,3 flighttoBoraBoramightbecomeadistant“whatif.”

Luckily, it’s not too hard to know whether your license is compliant or not.REALIDcompliantlicensesfeatureayellowstarandaredicultto imitate, according to the Department of Homeland Security.

Some states already began distributing compliant licenses, too. In Florida, for example, FHSMV began to issue REAL IDs on January 4, 2010. So, if you’ve earned or updated a driver’s license after 2010, you shouldbegoodtogo.However,thisdiersforeachstate.

If you don’t have a REAL ID — again, check for that yellow star — feel free to schedule an appointment at a driver license servicecenterortaxcollectorocenearyou.FHSMV requires one of the following primary documents to verify your identity: Valid, unexpired U.S. passport Original or certified copy of a birth certificate Consular Report of Birth Abroad Certificate of Citizenship Permanent Resident Card Once you’ve sorted this out, you can get back to planning that European summer abroad trip and buyingcutefloraloutfitstot fi themood.Safetravels!

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WELLNESS360 | JULY/AUGUST 2022

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“Squeeze tighter, tighter; think of your lover as a string bean. He is getting away, hold on to him!”

T REIGNITE YOUR INNER FIRE

hese provocative instructions were shouted by the racy and revolutionary founder of what is now called “Barre”— Lotte Berk. Berk had no problem bringing titillating talk into the fitness studio, and she deliberately devised a series of exercises that would not only improve a woman’s physique, but also her sex life. An ex-ballerina who knew the importance of strengthening and rehabilitating your body from the inside out, Berk’s revolutionary fitness techniques are still providing women with improved stamina, pelvic floor control, and overall confidence today.

Nowadays, women are often expected to sacrifice their physical health to satisfy the needs of others.

They’re busy career women who are simultaneously caring for a household and serving on the PTA. But, at the

expense of putting everyone and everything ahead of themself, they don’t make time to address the needs of their own body. As they age, it’s normal for women to experience issues of incontinence and pelvic discomfort, which effects their sex life and daily activities.

Fortunately, there are supportive, empowering environments to ensure women get their physical needs met and their cup filled up, so that they can authentically pour back into others. Total body fitness formats, such as the Barre classes offered at Empowered Studio in the Haile Village Center, provide workouts that go beyond the physical. This is a place to meet new friends and destress your mind while addressing the real needs of women. It’s a place to build your confidence and increase your strength.

While many workouts offer opportunities to gain muscle, Barre has other extremely important benefits specific to a woman’s body.

The National Institute of Health has reported that nearly 24% of U.S. women are affected with one or more pelvic floor disorders. Enter Barre—a fitness format with roots in balletinspired strength training, Pilates core conditioning, and yoga stretches.

Women around the world have used these exercises to produce long, lean muscles, increase flexibility, and even improved sexual stamina.

Barre at Empowered Studio incorporates moves that focus on the technique of the “tilt and tuck,” which targets and engages the pelvic floor, resulting in overall improved pelvic health for women. Uncomfortable and often embarrassing issues such as a prolapsed uterus due to weakening pelvic muscles can be improved with consistent training. Barre exercises are amazing at countering these often-overlooked issues and providing women with a way to feel their best while building strength.

At Empowered, there are a wide variety of class offerings taught by skilled and motivating instructors who encourage all participants to grow and thrive. Classes and movements are formatted and modified to meet all fitness levels for every age and stage of life. Whether you are in your late teens or heading into your platinum years, Empowered Studio offers a beautiful space and a supportive, welcoming environment for everyone.

“You’ll find a community within each class. Women lift each other up in that hour. The supportive environment is tangible and authentic, and you can feel everyone cheering each other on.”

—Amy Shinn—

“Barre is a practice that enhances all facets of your daily life. After participating in Barre, you can take the strengths that you gain from the class to become the best version of yourself,” says Kara Bolton, studio owner. “The energy that comes from the classes can be brought back into the home and the exercises enhance your sexual intimacy, too.”

With an array of classes, Empowered Studio has a program that will work for you! There are class packs and monthly memberships that allow options for everyone’s unique needs and diverse schedules.

“Barre helps us re-energize on a variety of levels, in a safe and encouraging environment, which we are then able to bring back to our personal lives.” says Amy Shinn, Empowered Studio instructor and studio manager. “You’ll find a community within each class. Women lift each other up in that hour. The supportive environment is tangible and authentic, and you can feel everyone cheering each other on.”

At Empowered Studio, the heart of their programs rests on their core values: Safe and effective workouts, a community focus, and an empowering atmosphere for their team and members. Through their strong community support and collaborations, you can feel good about being a part of a space that exists to lift others up. They’re continually adding new programs, offering educational workshops, and ensuring their instructors are the most rigorously trained professionals in their field.

Empowered Studio is proactively changing the lives of our community one tuck at a time.

352-317-6951 hello@empowered.studio 9144 SW 49th Place Suite 102 www.empowered.studio @empoweredgnv

Ask the Expert

Ask the Fishing Captain My wife has very little patience for fishing, but I love to go. What are some tips to make it enjoyable for both of us?

Photo provided by Jake Bates

needs as well. I recommend always bringing extra sunscreen, snacks and safety equipment such as life jackets.

I think the majority of people set their expectations too high, and they expect to catch a lot of fish on every trip.

Over the years, I have learned that I enjoy fishing because you never know what you are going to see while out on the water. I would try to make it more about the experience than just fishing. That way, when the fishing is good, it is a bonus!

muygrandefish.com Instagram: @capt.bates Captain Jake Bates is a native Floridian with four years of experience as a fishing guide.

He has experience guiding fishing trips in Florida, Georgia, Louisiana and Alaska. Capt.

Bates is based out of Northeast Florida and specializes in inshore/nearshore fishing trips.

I evlo ot sh, but, when I go out, I ervn hcat ything!a What am I doing ong?wr

We are getting ready to take a vacation and my kids want to go fishing!

What are the top five things I should make sure we have before going out?

I would also try to take your wife out for shorter periods of time. That way, if the fishing is slow, she doesn't get bored! It may also be beneficial to show her your joys of fishing, and when there is a good fish on the rod, let her do the work and help her find her own enjoyment in fishing.

If I am just getting started in the fishing world, what should I invest my money in?

I always tell people that kayaks are a great way to get into fishing.

They are relatively cheap and are a great way to get out on the water.

Kayak fishing is how I started and got into the sport.

What can a fishing

There are so many factors that can captain help me with? resultinbadfishingtrips.Iwould Fishing guides are experts in their recommendtalkingtolocalfishermen, Whenever I go on vacation, I always field because they spend countless visitingtackleshopsorresearching pack a few rods and put together a hours on the water. Hiring a guide whatgearandequipmenttousein tackle bag. I usually plan on picking is a great way to learn new tips and theareayouplanonfishing.Itis upluresorfliesfromalocaltackletechniques. Captains, such as myself, importanttosticktoitandlearn from shop once I arrive. I pack a hat and can also help build confidence while yourmistakes.Eventhebestfishing sunglasses for every trip. Lastly, I pack on the water and out fishing. guideswillhaveodays.Learning a small cooler with water and snacks. fromyourmistakesandgrowingfrom It is important to prepare for kids' themisessential.

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WELLNESS360 | JULY/AUGUST 2022

Photo provided by Jake Bates

TYRONE M.D. AESTHETICS & PLASTIC SURGERY

Why do fish have limits, seasons and restrictions? Aren’t there “plenty of fish in the sea”?

Fish have limits, seasons and regulations because they are a resource that we depend on for food. They also serve an important role in their ecosystems and could have a detrimental impact if they became extinct.

As a fishing captain, can you teach me to be a better fisherman?

Ialwaystrytogearmyshing fi tripsmoretowardalearning experience to help people understand what we are doing and why at each spot. I think that it helps my clients appreciate and enjoy their time on the water even more.

Does noise from a boat really scare the fish away?

Yes! Fish are very sensitive to noise, especially highly pressuredfishthatliveinshallowwater.Itrytobeasquiet aspossible,soIpoleuptospookyfish.

Mind Matters

Conquer Boredom

BY DIANE HERNANDEZ

Happy July — the month designated to tackle boredom. The average American, according to the New York Post, experiences 131 days of boredom each year. So, if you say you haven’t, you’re probably lying. It's a common feeling of disinterest that can overtake you at any moment.

Things to Do When You're Bored

Bake Cookies

Plant a Garden Youmightbewaitingatthedoctor’socewhenithits youlikeatonofbricks.Itwon’tknockyouoyour feet,butit’llleaveyouhungandpung,checking your watch every three seconds. It could hit you in class Call an Old Friend when your professor drones about the same calculus problem for the longest 30 minutes of your life.

Our brain’s large intellectual capacity is what leads us to feel bored, according to Neuroscience News. And this overall feeling of apathy can lead to both positive andnegativeinfluences.Italldependsonyou.

Learn a New Language

When studying the brain, neuroscientists often look atbrainactivitytocomparewhatisonandowhen completing tasks. Through this research, scientists learned the brain is still working when it's inactive. It regulates our breath and vitals. It also focuses inward Rescue a Pet and on social interactions when bored.

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WELLNESS360 | JULY/AUGUST 2022

This can lead to improved social connections because, as we think about our social interactions, we might look to reconnect with friends and family.

How many times have you felt bored and texted a friend to go out? Probably a few times! It’s common.

Boredom is said to improve creativity because it can inspire insight. Scientists andartistssolveproblemsandfind inspiration when bored, Neuroscience News wrote, in these moments of inwardreflection.

However,ontheflipside,boredom cannegativelyaectyourhealth,too.

According to Healthline, boredom can increase stress hormones in the body and increase your risk of cardiovascular disease.

Additionally, boredom is linked to unhealthy lifestyle choices, including substance use, binge eating and smoking. When these factors are placed together, they can lead to mental health concerns, like depression.

It’s important to realize that boredom isn’t inherently bad. The benefits mentioned before are amazing.

However, too much boredom isn’t good. Everything is better in moderation — even “good” things, like celery. Adults can combat boredom through mindfulness, Healthline wrote.

Adopting meditative practices and mindful eating habits keep the mind occupied and present. Boredom is a feelingofdisinterest,sotrytofind ways to be interested. This increases your dopamine levels, according to Neuroscience News.

Other ways to combat boredom include trying new recipes, journaling, joining a club, trying a new hobby and video chatting with a friend or loved one. Boredom doesn’t have to loom over you like a cloud. Treat it like a rainbow instead — one that’s waiting to break out to reveal an opportunity forself-reflectionandself-love.

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Mind Matters

Are You a Workaholic?

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Many people claim to be "workaholics," but what exactly defines one, and is it a desirable trait?

On the other hand, workaholics tend to experience more negative emotions, such as anxiety, guilt, disappointment and anger at both home and work.

Overall, workaholism is associated with negative outcomes, while work engagement is associated with positive outcomes.

In 1971, minister and psychologist Wayne Oates coined the term “workaholism” anddefineditas“thecompulsionortheuncontrollableneedtoworkincessantly.”

What are the Sincetheinitialdefinition,severalvariations .Malissa haveevolved.

Clark, Dr outcomes associated Director of the Work and Family Experience Research Lab at the University of withedworkaholism?

Georgia,conductedresearchwithherstaonworkaholism,andtheyidentifi somecommonthemesinlaterdefinitions.Thesethemesincludehavingpersistent Dr. Clark and her team conducted a thoughts about work (even when not working), a compulsion to work due to meta-analysis of multiple studies of internal pressures and working beyond what is reasonably expected, despite the workaholism and correlated several strong potential for negative consequences in one’s personal life. work, personal and family outcomes across them. They discovered that workaholics tended to have high job-related stress, low job-related satisfaction,work-lifeconflict,marita disaection,emotionalexhaustion, overall burnout, poor physical and emotional health, and low satisfaction for life.

Work-life balance

Is workaholism the same as work engagement?

by a compulsion to work and a feeling that they “should” be working.

Workers who are engaged are motivated by a love for their work and a desire to excel because they enjoy what they’re doing.

Clark's research team found a dierenceinworkaholismandwork engagement across many studies.

Furthermore, the underlying emotions Both terms describe people who work tend to vary between workaholics long hours and work more than the and those who are work-engaged. average employee. However, the Work-engaged employees tend to dierencebetweenworkaholismand have positive emotions, such as selfwork engagement are the underlying assurance, attentiveness and overall motivations. Workaholics are driven joviality both at work and at home.

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WELLNESS360 | JULY/AUGUST 2022

Because workaholism is associated withdicultyinpersonaland family relationships, as well as low satisfaction for one's life and job, it's important to create a sense of work-life balance. Verywell Mind recommends setting boundaries at work. Talk to your boss about what is realistic and expected of you, our personal interests and responsibilities. They also recommend taking full advantage of your sick days when you're ill, and using your vacation days to do something fun and enjoyable. Invest in your relationships and be fully present when spending time with the people you care about.

Ifyoufindyourselfidentifyingwith the traits of a workaholic, it may be time to take a step back and see if you are able to create more balance in your life. If you are struggling to get where you want to be, contact a professional for additional assistance. Verywell Mind suggests cognitive behavioral therapyasaneectivetreatmentfor those who are working through an addiction to work.

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Finance

Money Can’t Buy Happiness… or Can it?

BY SELENA GARRISON

We have all heard the old adage that “money can’t buy happiness," but oftentimes, it feels like a little bit more money would really make things easier. The fact is that both of these concepts are wrong … and right. It’s complicated.

we already have, we are not going to properly manage more money. In other words, making more money is not going to make your life easier (or increase your well-being) if you don’t know how to properly manage it. Oftentimes, when our income increases, our debt increases right along with it.

Insteadofsavingorpayingoexistingdebtwhenwegeta pay raise, we keep spending and dig ourselves deeper into debt, always living paycheck to paycheck without any backup plan. This type of lifestyle causes a lot of stress, which, in turn, reduces our sense of well-being and happiness.

So, what does this mean? If your family makes less than $75,000 annually, are you doomed to a life of unhappiness?

If your family makes more than $75,000 annually, have you reached your limit with no additional happiness in sight? If you don’t know how to manage the money you have, Let’sstartwith“happiness.As ” definedbytheever-wise are you doomed to a life of financial despair? No! While folks over at Merriam-Webster, happiness is a “state of having enough money to cover your needs and learning well-being and contentment.” Years of research show that, in how to properly manage it is important to our well-being, order to have a sense of well-being and contentment, basic our financial status is certainly not the end-all of ha physiological needs of clean air, water, food, clothing and shelter must be met. In addition, we have needs for personal andfinancialsecurity/safety,aswellasgoodhealth.InWhen the we completely focus on well-being, we miss out on the other side of happiness: contentment. Instead of focusing sense that money is needed to provide all of these things onmoremoney,morestu,abiggerhouse,anicercar,look (to a certain extent), money does buy some happiness. at what you already have and be thankful for it. Cut back However, research also shows that beyond a certain point on the excess. Find something you are passionate about and — whereby our needs are met — additional money does not do it. Spend time with your family and friends. Enjoy new contribute to a greater sense of well-being. experiences instead of piling up new things. Look at your income as a vehicle to meet your needs, not the means for Interestingly, a Gallup poll of 1,000 U.S. residents showed making you happy. that emotional well-being rises proportionally to income only up until an average annual household income of $75,000. Beyond that point, no additional increase is shown.

Additionally, researchers found that low income was associated with more intense negative emotions related to hardships, such as poor health and divorce.

Now, let’s look at the second point that leaves people wondering if money can buy happiness: would having a little more money make life easier? My personal experienceinnancial fi education/counseling, paired with a whole lot of research, has revealed that the more money we make, the more money we spend.

Additionally, if we are not properly managing the money that

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WELLNESS360 | JULY/AUGUST 2022

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Community

RECURRING EVENTS Mill Creek Farm Retirement Home for Horses

11 a.m. - 3 p.m.

Mill Creek Farm millcreekfarm.org Bring two carrots to pay for your admission to feed retired horses!

This event repeats every Saturday.

Kanapaha Botanical Gardens Guided Walk Depot Park Run

7 - 9 a.m.

Depot Park parkrun.us Come out to Depot Park for a free, fun and friendly weekly 5k community event. Walk, run, watch – it’s up to you! Participants must preregister.

This event repeats every Saturday.

Sweetwater Wetlands Park Ranger Led Tour

10 a.m. – noon Kanapaha Botanical Gardens kanapaha.org Take your family out for a guided tour of Kanapaha Botanical Gardens’ 24 major collections. This tour is $8 for adults and $4 for children (1-13).

This event repeats on the first Saturday of every month.

Rooterville Animal Sanctuary Self-Guided Tours

10 a.m. - 2 p.m.

Rooterville Animal Sanctuary rooterville.org 8:30 - 9:30 a.m.

Interact with animals in their Sweetwater Wetlands Park habitats at this 20-acre sanctuary. facebook.com Rooterville is open to the public for Learn about Sweetwater Wetlands self-guided tours every Saturday Park through a guided tour in and Sunday. There is a suggested the morning. Because there are donation of $15 per person or $45 only 10 spaces per tour available, for a family of four. participants must register through Eventbrite–firstcomefirstserve. This event repeats every Saturday and Sunday.

This event repeats the first Saturday of each month.

Historic Haile Homestead Tour 10 a.m. - 2 p.m.

Kanapaha Plantation hailehomestead.org Learn about the history of the 1856 homestead. During the tour, visitors will learn the history of those who lived and worked here.

Admission is $5.

This event repeats every Saturday.

Friday, July 1 Tioga Concert Night – The Project

Tioga Town Center 7 - 10 p.m. | facebook.com Come out to listen to music under the stars for free. This is part of a Concert Night Series, so keep an eye out for future events.

Saturday, July 2 Stars & Stripes Show

Morgan’s Music Junction 3 p.m. | eventbrite.com Celebrate Independence Day in Summerfield,Florida!Atthisevent, participants will sing along to classic patriotic songs, such as “This Land is Your Land” and “Stars & Stripes.”

Tickets range from $12 to $17.

Sunday, July 3 Fanfares & Fireworks

6 - 10 p.m.

University of Florida Bandshell at Flavet Field For safety reasons, no dogs, sparklers, drones or alcohol are allowed at the event. Coolers are allowed but may be subject to search by the University of Florida Police Department. Food trucks will be on-site. During the event, LifeSouth Blood Center will host a blood drive, and water and Pepsi products will be available for purchase.

Historic Haile Homestead Tour Noon - 4 p.m.

Kanapaha Plantation hailehomestead.org Learn about the history of the 1856 homestead. During the tour, visitors will learn the history of those who lived and worked here.

Admission is $5.

This event repeats every Sunday.

Monday, July 4

INDEPENDENCE DAY WELLNESS360 | JULY/AUGUST 2022

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Community

Monday, July 4 FREE admission for Veterans on Independence Day

Saturday, July 16 Thickness at its Best Fashion

Saturday, August 13 Haile Equestrian Center Movie Nights

Lake City, Florida Haile Plantation 6 - 10 p.m. | eventbrite.com 6 - 8 p.m. | haileequestrian.com Florida Museum of Natural History Join plus-size divas and comedians for Watch movies outside at Haile 10 a.m. - 4:30 p.m. a night of laughter, show and dance.

Plantation at this free event! While floridamuseum.ufl.edu Tickets start at $30. popcorn and drinks are provided, On Independence Day, veterans please bring your own snacks and a will receive a free value admission to Saturday, July 23 comfy blanket. theButterflyRainforestandScience Natural Beauty Fest exhibit, Up Close: Fantastic Fossils.

Jacksonville Equestrian Center Friday, August 19 Validformsofidentificationforveterans Noon - 6 p.m. | eventbrite.com Free Friday Concert Series include a military ID, DD Form 214, VA Come out to embrace the inclusion of Bo Diddley Plaza card or driver’s license with a blue “V” dierentbeautyproducts.Thisevent 7 - 9 p.m. | bodiddleyplaza.com in the bottom right corner. Veterans includes free haircuts on-site, free This summer, listen to The Savants receive a 10% discount on all ticket mini-manicures and interactive gaming of Soul through Gainesville's prices year-round. centers. Celebrate what makes beauty concert series! beautiful in Jacksonville!

Monday, July 4

City of Alachua Fourth of July

Legacy Park Multipurpose Center 6 p.m. | facebook.com Attend Alachua County's 22nd annual Fourth of July Celebration. This event draws in thousands of spectators. At 4 p.m., activities for children will begin.

At 6 p.m., the live music will begin.

Fireworks start at 9:30 p.m.

Saturday, July 9 Haile Equestrian Center Movie Nights Haile Plantation 6 - 8 p.m. | haileequestrian.com Watch movies outside at Haile Plantation at this free event! While popcorn and drinks are provided, please bring your own snacks and a comfy blanket.

Thursday, July 14 2022 Livestock & Forages Field Day

Santa Fe River Ranch 8:30 a.m. - 1:30 p.m. | eventbrite.com Watch live presentations from UF/IFAS specialists and county agents on how to work with Florida livestock. Topics include soil mapping for precision, heifer selection and conditioning, electric fencing and much more! Early registration costs $20; registration costs $50 at the door.

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WELLNESS360 | JULY/AUGUST 2022

Saturday, August 6 Carson Springs Wildlife Walk or Ride

Carson Springs Wildlife 10 a.m. - noon carsonspringswildlife.org Walk or ride – it’s up to you! The tour gives visitors the chance to interact with rhinos, lemurs and baby exotic cats under the guidance of professional zoologists. It is recommended to book a spot soon. Costs range from $10 to $25, depending on age.

Saturday, August 13 Family Fishing Days

Saturday, August 20 Carson Springs Wildlife Walk or Ride

Carson Springs Wildlife 10 a.m. - noon carsonspringswildlife.org Walk or ride – it’s up to you! The tour gives visitors the chance to interact with rhinos, lemurs and baby exotic cats under the guidance of professional zoologists. It is recommended to book a spot soon. Costs range from $10 to $25, depending on age.

Saturday, August 20 Devil’s Millhopper Geological State Park Sinkhole Guided Walk

7922 NW 71st St, Gainesville, FL 32653 Devil’s Millhopper a.

8 m.Noon |gs.ifas.ufl.edu Geological State Park Comeenjoythisfamily-friendlyshing fi a.

1 - 01 m.|floridastateparks.org event.Baitandshing fi gearwillbe Learn about this geological park provided, but you are allowed to bring through asking park rangers questions your own. This is a free event, but and exploring the terrain with them! donations are welcome.

Friday, August 26

As always, all family members, including Free Friday Concert Series those with disabilities, are encouraged to Bo Diddley Plaza participate!Weoerarailedshing fi deck 7 - 9 p.m. | bodiddleyplaza.com with two accessible ramps so everyone This summer, listen to a funk rock canenjoythethrilloffreshwatershing! fi and brass band at Gainesville's Friday concert series event!

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