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FREE GIFT | Sept-Nov 2012

Fitness Goes National

MAGAZINE w w w. s o f i t m a g a z i n e . c o m

National Fitness Campaign Redefines the Basic Workout

Game On!

SEVERAL CITIES VIE FOR

SoFit County Trophy HEA LTH . F ITNESS . B EAUT Y.

TOTAL WELLNESS INS IDE


Russell Hands, MD, Chief of Surgery Kaiser Permanente Napa-Solano

TRAUMA CENTER Kaiser Permanente Vacaville Medical Center In critical moments, it’s important to have someone you can count on.

At the new Trauma Center at our Vacaville Medical Center, we’re dedicated to offering lifesaving care to patients throughout the Solano area. Our trauma team provides a range of services that can make a big difference if the unexpected ever happens—including intensive care, surgery, and emergency resuscitation. With the opening of this state-of-the-art facility, we’re ready to meet the needs of the Solano community—now and for years to come.

kp.org/napasolano

If you have an emergency medical condition, call 911 or go to the nearest Emergency Department. An emergency medical condition is a medical or psychiatric condition that a reasonable person would believe requires immediate medical attention to prevent serious jeopardy to his or her health. For the complete definition of an emergency medical condition, please refer to your Evidence of Coverage.


Natalie Coughlin (Vallejo, California, USA)

• the first woman ever to swim the 100-meter backstroke in under a minute • the first U.S. female athlete to win six medals in an Olympiad • the first woman to win the 100-meter backstroke gold in 2 consecutive Olympics • 2002 World Swimmer of the Year • 2001, 2002, 2008 American Swimmer of the Year • 48 Medals spanning career: 21 Gold medals, 17 Silver medals,10 Bronze medals • 2012 Olympics: Tied for most Olympic medals by an American woman (12)

s n o i t a l u t a r g n Co SoFit Magazine

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Inside this Issue 24 Fitness Goes National

National Fitness Campaign Redefines the Basic Workout

42 Game On!

Several Cities Vie for SoFitCity Trophy

14

End Boring Routines with Bells

contents fitbody

12 What's Up With

Exercise Intensity? Formula's for A Better Workout

14 Keep the Gains Coming!

19

lookgreat

You Are Beautiful Campaign

End Boring Routines with Bells

18 How to Have Shiny,

Healthy Hair 19 Beauty from the Inside Out Beauty from a Jovance perspective

fitventures 22 Down & Dirty

Fitness Fun in the Mud

❝True, we’re addicted to urgency, and in the midst of our addiction, all the little fires get put out while the things that are really important to us fall by the wayside.

14 Fun in the Mud

—How to have the best week ever

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I don’ t always love the burn… and I may not be first at the finish line but I am proud that I started…

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SoFitCity


…and I love my SoFit time

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Inspiration to Live Your Best TM

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24 7 Simple Moves with Jennifer

Exercise Intensity Matters

eatwell 28 Stuck In A Lunch Rut?

Pack School Lunches with Fruits and Vegetables

30 Be the Change

Breaking a Nation's Unhealthy Addiction

Gym Intimidation No More!

32 Sugar Shocked

36

The Skinny on Diabetes

fitmind 36 Making the Gym Less Scary

4 Steps to a More Welcoming Workout

39 How to Have the Best Week Ever

Managing Time with the Optimal Week Tool

41 Don't Wake Me Up

Battling Insomnia

fitprofile

36

Sutter Health offers Cancer Support

43 Laurie in London

24Hr Fitness Club Director Selected for London Olympic Games

fitlife

❝ Not getting enough sleep can become a major health problem, because it weakens the body’s immune system, which welcomes disease, irritability, anxiety, depression, injury, massive fatigue, and accidents.

46 Fit, Fun, & Fifty-Plus

Fitness in the Golden Age

48 Sutter Navigator Program

Provides "Light" for Cancer Patients

—Don't wake me up: battling insomnia

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Building a Fitter Future

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dation e!

SIXTH ANNUAL

CLASSIC

FOR KIDS FRIDAY, SEPT. 21, 2012

VE RESER OT P YOUR S NOW y to a t us tod Contac ur tee time o y reserve ecome a or to b or. spons

SCHEDULE OF EVENTS Putting & Chipping Contest Full lunch Scramble Format Wine Tasting Reception with Silent Auction Dinner & Awards Raffle Ticket Drawing

GOLF SIGN-UP ENDS AUGUST 31ST!

A campaign to connect 100% of Solano County’s children with health care. The Classic for Kids tournament has raised over $1,000,000 since 2007.

Proceeds benefit the Solano Coalition for Better Healthʼs Solano Kids Insurance Program (S.K.I.P.) [501c3 Tax ID# 94-3189914]

CURRENT SPONSORS:

GOLD SPONSORS:

SILVER SPONSORS:

MEDIA SPONSORS: Before The Movie, Daily Republic, Grapevine, KUIC 95.3, The Reporter, SolanoFit Magazine, Vacaville Magazine, Vallejo Times-Herald HOLE SPONSORS: Eshaan Medical Spa, Fenton’s Creamery, Mary’s Pizza Shack TEE SPONSORS: First Northern Bank, Ledgewood Creek Winery, Minute Man Press

Your Best ChardonnayInspiration Golfto Live Club • Contact golf@solanocoalition.org or 707-419-7917

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SoFit Inspiration to Live Your Best

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All the information you have been asking for‌ Our Mission to You SoFit Magazine provides inspiration for you to live your best, by featuring the people, businesses, and local wellness experts that are making a difference in the region. Each issue we strive to bring you tips for emotional well-being, physical fitness, internal health, beauty and fashion from experts who care. Together we can change our lives, our cities and our county for the healthier.

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Publisher OMAGINE MEDIA, LLC

Advertise with SoFit Magazine ads@sofitmag.com

Managing Editor Jessica Adele

Want to share your inspirational story or be featured as a weight loss success profile? share@sofitmag.com

CONTENT Editor O. Johnson Design Director Crystal Scott FEATURE PhotographERS Ken Westermann TRAVIS PACHECO ARTURO RAMOS

Interested in being a SoFit model? model@sofitmag.com

ADVISORY BOARD

We want to hear from YOU! opinion@sofitmag.com

Michael S. Parker, Samantha Cooprider, Dr. Kristin Mattingly, Jim Riley CFP™, EA

EDITORIAL CONTRIBUTORS Jasmine Evans, Jessica Lander, Stephanie Musillo, Ashley King, Samantha Cooprider, Mike Weiss, Daniel Garcia, Antonia Silveira, Sarah Dowling, Cari Wieland, and Karen Stilwell

For all other general questions Mail SoFit Magazine P.O. Box 2548 Vacaville, CA 95696 Phone 707.929.3565 Fax 707.929.3565 Web www.sofitmagazine.com

SoFit Publications SoFit Magazine assumes no responsibility for the content of articles or advertisements, in that the opinions expressed therein may not necessarily reflect the opinions of the editor, SoFit Magazine, or Omagine Media. The appearance of these articles and advertisements does not constitute an endorsement by Omagine Media or SoFit Magazine. Omagine Media and SoFit Magazine do not endorse any form of medical treatment or fitness program, nor do we encourage you to undertake any such treatment or program on your own. We urge you to see your family physician before undertaking any kind of medical treatment or fitness program. Omagine Media and SoFit Magazine accepts no responsibility or liability, either expressed or implied, for any products featured, advertised or demonstrated. All submissions are the property of SoFit Magazine and we reserve the right to edit as we see fit for the publication. SoFit Magazine assumeS no responsibility for errors and/or omissions, although care is taken to ensure accuracy. This publication and all of its contents are copyrighted. Reproduction in whole or in part, without written permission from the publisher, is prohibited.

Email info@sofitmag.com

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Welcome Guest Editor, Stephanie Musillo One of my goals, after moving to California from Pittsburg, Pennsylvania seven years ago, was to transform myself into a healthier and happier person. This journey also lead me to transform careers. I left elementary school teaching, and went back to school to study nutrition. I knew that if I could help myself, I could help others achieve happiness through health, too. Four years later, I am a Registered Dietitian and I spend most of my day working at Kaiser in Vallejo as an inpatient Clinical Dietitian, and at the Winters Healthcare Foundation as a Prenatal and Chronic Care Dietitian. I am also the President-elect for the Diablo Valley Dietetics Association and the Community Outreach Chair for Northern Area Dietetics. Recently, I created my own nutrition counseling and education business for those who need guidance on starting or maintaining a healthy lifestyle. Stephanie Musillo, Ambassador

Beyond that, I enjoy hot yoga, CrossFit workouts, experimenting with healthy recipes, and of course, writing for this amazing publication, SoFit Magazine. In all of my studies,

I’ve learned that food isn’t just something we eat; it nourishes and strengthens our bodies. Now when I eat, I am reminded about what benefits I’m delivering to my body. Both SoFit and I believe that a healthier, fitter world begins with inspiration. The knowledge is out there, but many of us need the motivation to use it. So, I’ve dedicated my life to inspiring and teaching others to live healthier longer. I hope that those of you who are already SoFit, and those of you who are on your way to becoming SoFit, can count on this publication to inspire you along the way.

See you at the big county event September 29, 2012! Get more information at www.SoFitCity.com

Stephanie

Stephanie Musillo

SoFitCity Ambassador

Contributors

Ken westermann photography SAMANTHA COOPRIDER, author In this issue: NFC Shoot

kwestphotography 707.319.8345 www.kenwestermannphotography.com

SoFit Magazine

ARTURO RAMOS PHOTOGRAPHY

Antonia Silveira, author

In this issue: Best Week Ever

In this issue: Golden Fitness Shoot

In this issue: Be The Change

415.453.5050 samanthac@learnaslead.com learnaslead.com

Arturo Ramos 707.344.5460 www.arturoramosphoto.com

www.sofitmag.com

Inspiration to Live Your Best TM

Marlena Stell, author In this issue: Healthy Hair

www.makeupgeek.com

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At our Center for Women’s Health, we believe in making healthcare a more comfortable, respectful experience, one that’s tailored to your life. Our specialty is synchronized appointments that fit your schedule and physicians who are passionate about women’s healthcare. Call 707.646.4100 or visit NorthBay.org to learn more.

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Dr. Margaret Cooper, Ob-Gyn Dr. Parveen Khan, Ob-Gyn Dr. Andrew Lin, Ob-Gyn Dr. Sarah Smith, Ob-Gyn Dr. Robin Price, Family Practice Dr. Teresa Whitley, Internal Medicine & Aesthetic Medicine

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Think the weight room is just for men? Think again. More women than ever are discovering the sculpting potential of weight rooms in gyms across the nation. Turns out that a lean and muscled physique can only be achieved by moving some iron. And when you’re serious, go heavy! ď Š

fitbody

SoLift

What's Up WIth Exercise Intensity? 12 | Keep The Gains Coming 14 SoFit Magazine

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fit body body

What's Up with

exercise intensity? By Michael Weiss, M.S., ACSM-HFS, Exercise Physiologist

Formulas for a Better Workout

560 First Street #D-200 • Benicia 707-373-9245

When you have writing or editing needs,  contact Wendy of

VanHatten WRITING SERVICES

Manuscript editing, proofreading, resume writing, fundraiser letters, help with your book…email Wendy at wvanhatten@gmail.com.

Pilates Strength TRX Personal training Small group training

www.pilatesfromthecore.com

12

Nancy Camilli-Hevener

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Visit www.vhwritingservices.com www.wendyvanhatten.com, www.travelsandescapes.blogspot.com

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any of us are familiar with some of the basic elements of an exercise prescription including the type of exercise (i.e., cardiovascular, resistance, etc.), the duration, and the frequency of sessions per week. However, there is one component that often conjures up some confusion as to its definition and how to arrive at it when designing an exercise program. Often I am asked by clients: “My doctor told me to engage in a moderate intensity cardiovascular activity. Why is exercise intensity important and how do I determine it?” Indeed, these are important questions that this article will address along with introducing two methods to derive exercise intensity ranges. First, let’s review the basic definition of a cardiovascular exercise: physical activity producing an elevation of heart rate above resting levels resulting in a substantial and sustained increase in oxygen consumption. For the health benefits of an aerobic activity to occur both the oxygen delivery system (i.e., heart and blood vessels) and the muscles must be challenged. Essentially what is happening during a cardiovascular activity such as walking or swimming is that the active skeletal muscles demand for oxygenated blood is increasing. This is accomplished in two ways: first by increasing the amount of blood ejected every time the heart beats, known as stroke volume, and second by increasing the heart rate. Stroke volume is not an easy marker to measure, but thankfully heart rate is, which is why it is a common method to measure exercise intensity, and hence provide the cardiovascular challenge to derive the benefits whether for fitness, health or sport.

equations exist, though the following equation might be longer it provides greater accuracy. Maximum Heart Rate (HRmax) = 206.9 – (0.67 x age) Since this is a prediction equation there is inherent error, which can be from 10 to 20 beats above or below the actual maximum heart rate. For percent heart rate maximum (%HRmax) the formula is: %HRmax = (HRmax) 65% - 75% The advantage of this method is that it is a relatively simple calculation to perform and does not require resting heart rate. Herein lies the problem and thus the disadvantage: this method does not account for the variations in resting heart rate. Independent of age resting heart rate can vary based on one’s aerobic fitness and natural variations within one’s heart.

Two common though well respected methods of accessing exercise intensity via heart rate exist: percent heart rate maximum and percent heart rate reserve. Both methods require maximum heart rate and unless maximum heart rate is obtained in the laboratory one usually relies on a prediction equation. Several prediction

A more accurate method is percent heart rate reserve (%HRR) since it does allow for individual heart rate: %HRR = (HRmax – HRrest) 40% - 60% + HRrest For example, given a 40 year old individual with a resting heart rate of 60 beats/min (b/min) the %HRR would be calculated as follows: Step 1: Calculate HRmax [206.9 – (0.67 x 40)] = [206.9 – 26.8] = 180 b/min

During exercise assessing heart rate can be rather difficult. Therefore, due to the relative affordability and availability I recommend the use of a sport/fitness heart rate monitor. It consists of a transmitter chest strap and a watchlike receiver worn on the wrist. It will provide constant heart rate monitoring allowing for easy viewing to determine if you are operating within the intended range.

❝For the health benefits of an aerobic activity to occur both the oxygen delivery system ...and the muscles must be challenged.❞ Finally, it is important to understand that many factors affect the heart rate response, despite maintaining a given level of intensity within a particular type of exercise (i.e., walking speed, grade of the hill, resistance force on a bicycle, etc.). These factors include: hydration status, size of muscle mass exercised, environmental temperature, stress, altitude, medications, etc. Thus, one should try to control for these elements and understand that it is a natural response for heart rate to vary as a consequence to the presence of these factors. As a final note, treat physical activity like brushing your teeth, a habit that completes your day. You will be well on your way to not only potentially elongating your life, but certainly enhancing it  along the way.

Step 2: Determine low end of range (180 – 60) 40% + 60 = 120 (0.40) + 60 48 + 60 = 108 b/min Step 3: Determine high end of range (180 – 60) 60% + 60 = 120 (0.60) + 60 72 + 60 = 132 b/min Step 4: Combine the low and high to obtain the target rate range 108 b/min to132 b/min

Michael Weiss M.S., ACSM-HFS, is an exercise physiologist who is the founder and president of Alta Health and Performance Solutions (Alta HPS) based in Benicia. To learn more about Alta HPS please contact Michael at: (925) 997-3047 or email at: mweiss@ altahps.com

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James H. Riley, CFP®, EA

Investment Management-Financial Planning

Benicia Jazzercise

NAPA WEALTH MANAGEMENT

378 East Military Street Benicia, CA 94510 707-746-0970

1836 Second Street Napa, CA 94559 (707) 252-1343

www.NapaWealth.com SoFit Magazine

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KEEP THE GAINS COMING! End Boring Routines with Bells By Daniel Garcia

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o consistently sustain intense workout sessions with a weightlifting regimen can be difficult, particularly when one grows accustomed to the same monotonous, repetitive routine day after day. In addition to being quite tedious, the repetitive nature of these strength training programs can lead to overuse injuries and diminished gains. Today, many are turning to kettle bells, a fun, challenging, and revolutionary way of strength training. Kettle bell training has quickly become a mainstay for professional athletes and elite weight lifters everywhere. However, even beginners can reap the benefits of this new fitness phenomenon.

Why Incorporate Kettle Bells?

One FREE CLASS

10 Days for

10

$

A Yoga and Pilates Studio

187 C Butcher Rd Vacaville, CA 95687 (707) 452-1403

Vinyasa Yoga Yin Yoga Athletic Yoga Mat Pilates

Solano County Teachers and Vacaville Chamber of Commerce Members get one month free

It seems today that many strength training regimens are defined by bicep curls and bench presses. The problem with these onedimensional exercises is that they fail to increase a person’s functional strength. That is, they do not emulate natural everyday movements nor do they train the muscle groups that allow for these movements. Incorporating kettle bell exercises into your strength training routine makes use of compound exercises that recruit muscles from several different muscle groups simultaneously, giving you a full body workout with each set. The utilization of muscle fibers from all over your body is quite challenging and leaves you feeling exhausted. Integrating kettle bells into your routine presents an enjoyable change of pace from the typical bodybuilding routine. The functional strength gained with kettle bells is also immensely beneficial to athletic success. Athletes at all levels incorporate kettle bell exercises into their training because of the similarity of the movements and use of stabilizer muscles used in both kettle bell routines and competitive sports.

Break the Monotony!

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Doing the same mind-numbing routine in the gym each week can be quite dull, not to mention that it can eventually lead to overuse injuries as well as halting strength gains and

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overall fitness. To combat this stalemate and blast your gains through the roof, incorporating kettle bell exercises is a great way to keep your body’s muscles on edge. Kettle bell programs are incredibly challenging, but also incredibly fun. The multi-step compound exercises used with the kettle bells adds complexity and variety to an otherwise simplistic weight training schedule.

Not a Fad! There are many fitness fads that seem to come and go. Kettle bell training is no such fad. It has proven its effectiveness by finding its way into the training routine of different kinds of people with various ages, experience levels, and fitness goals. No matter what you are looking for from your strength training, one thing is certain. Kettle bells can help you find it. ď §

Daniel is currently a college student at Sierra College in Rocklin, California studying health and fitness. His goal is to inspire others to change their lives just as fitness has changed his own.

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Imagine your Wedding at the Suisun Waterfront

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Hampton Inn and Suites Suisun City Waterfront 2 Harbor Center, Suisun City, CA 94585 (707) 429-0900 www.hamptoninn.com w w w. s o f i t c i t y. c o m

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Remember these fast

tips for a full-proof photogenic photo:

lookgreat

Taking a profile pic?

1. Watch Your Posture Great posture should looked relaxed and tall, not rigid or stiff. Remember shoulders down and back.

2. Xnay the Oubleday Inchay: Double chins are a double bummer. Tilt your head slightly, so

that your head is either above or at level with the camera.

3. Smile Nothing brightens a photo, like a radiant smile. Be comfortable, confidant, and rock what you got! Lights, Camera‌

How to Have Shiny, Healthy Hair 18 | Beauty from the Inside Out 19 SoFit Magazine

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egardless of whether prefer your locks short or long, or you have hair that is thick or thin, curly or straight, having hair that is healthy and shiny never goes out of style. Since we spend so much of our time, money and energy on our hair, it only makes sense that we get it looking its best. We love to curl, straighten, pull up, let down and color our hair in every way our imagination will let us. The are no limits when it comes to our hair, and it really is an extension of who we are. So it only makes sense that keeping our hair looking and feeling its best is something we all try to achieve. Below are the tips and tricks I have learned since on my journey to weight loss. Hopefully, these will help you attain the kind of hair that every woman will covet.

By Marlena Stell

In my journey to lose weight, I’ve become an avid taker of vitamins. Vitamin E, Salmon Oil supplements, and my multi vitamin have been my staples in trying to maintain good health (and hair). Vitamin E helps increase the uptake of oxygen into the cells of the body–thereby increasing the circulation to the scalp, while biotin promotes healthy hair growth.

Dark green veggies are amazing for your hair and body- they provide essential nutrients in keeping you healthy. There’s a reason your momma told you to eat your spinach…

Water is the number one thing your body needs to function- your hair included! Drinking plenty of water not only flushes out toxins, but it keeps your hair moisturized. I know it's hard to put down the Pepsi, but try switching out just one drink a day for a bottle of water- it really makes a difference in the health of your hair and skin. A diet high in lean protein is amazing for the body (it’s been my key to losing weight- sad to say this Italian girl had to cut back on her pasta) Since hair is protein, it makes sense that in order for it to grow that you need to eat protein. Some favorites of mine: roasted chicken, beans, and nuts. To keep that lovely mane shiny, you need to protect it! Never use heat tools on your hair unless you put a protectant on it first- my favorite is the “It’s a 10" miracle spray. It makes my hair SO shiny, soft, and smells oh so good… I admit, this one was hard for me as I used to be a wash-my-hair-every-day girl… But once I started washing my hair every other day I have noticed it hasn’t been quite as dry (plus it saves me time- oh yeah!) The ends of your hair need to get that natural oil, so use a boar bristle brush and gentle brush your hair before bed to spread that oil to the ends. Dark green veggies are amazing for your hair and body- they provide essential nutrients in keeping you healthy. There’s a reason your momma told you to eat your spinach… I hope these little tips help you all achieve the shiny healthy hair that you want! I know it sounds so cliche, but what you eat really does affect your outer appearance. Just a few changes in diet can help your skin and hair, plus it makes you healthier and happier!

XOXO,Marlena Marlena Stell is the CEO of MakeUp Geek, LLC the largest makeup education website in the United States. Marlena now conducts makeup seminars in Chicago, NYC, LA, Dallas, Houston, and Sacramento. Visit her at www. MakeUpGeek.com.

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Beauty from the Inside Out

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Beauty from a Jovance perspective

Every woman has something uniquely beautiful about them. At Jovance Salon & Barbering, we not only care about helping people maintain their physical appearance, but we also care for the whole person—mind, body and spirit. Beauty is not a specific look, but a feeling. Beauty is not defined by a specific hair texture, ethnicity, makeup or size, but beauty resides within each individual woman, and it takes searching within yourself to discover that unique trait you possess to captivate and inspire others just by being you. A true expression of beauty is diverse. We focus on what beauty means to each individual customer and cater to that meaning so every woman walks away feeling and looking her best.

not to walk around without hair, I approached the ladies at Jovance. The ladies were all so kind and caring, knowing what this traumatic experience meant.  Ultimately, I decided to buy a wig and have it colored to my current highlights to get as natural a look as possible. The wig came out great!  And, I was able to wear it as I was going through my chemotherapy treatments. I also took advantage of the spa services during that time.   A massage made me feel more relaxed and ready to face the challenges I experienced.  There’s definitely a mind-body connection to going through medical treatments.   I was better able to go through chemotherapy at times because my mind was more relaxed.  When the nail beds of my hands and feet were discolored from chemotherapy, the nail technician knew just what to do to help make me feel pretty and not to feel like my disease was the focus of my appearance. Now here I am a few years later and my hair has come back.  I get all the highlights, styling, waxing, etc. again!  :-)  Jovance is a unique place.  The ladies at Jovance really hold to the whole ‘wellness’ part of the name.  They made my personal trial their own mission and helped me feel beautiful on the outside and cared for me on the inside.”   To learn more about the services and future events at Jovance Salon & Barbering, please visit Jovance.com or call us at (510) 223-2900.

❝There’s definitely a mind-body connection to going through medical treatments.❞ As part of our strong commitment to the overall well-being of our customers, we also provide support and promote empowerment to women dealing with life challenges, changes of life, hair loss, and other life-altering situations impacting health such as illnesses and disease. We have partnered with Sutter Solano Cancer Center to host events at our salon for cancer survivors. The You Are Beautiful campaign has impacted the lives of many cancer survivors, and those battling the disease. You can learn more about the event by visiting Jovance.com/ Jovance-tv. Below are personal words from a cancer survivor, event attendee, and Jovance customer: “In October 2004, I was diagnosed with breast cancer. I knew I had a stressful time ahead of me, in particular, I knew the life-saving treatment would make me lose my hair. I didn’t cry until she said my hair would fall out.  I know it sounds vain, but hair has a lot of meaning for many women.  It’s a part of who you are. I had spent tons of money over the years and most recently had the most beautiful length and perfect highlights.  :-)  But, most of all, because my hair was gone, people would know I was sick.  Would they treat me differently?  Would they stare at me?   These and many other questions plagued my mind.  And every day I looked in the mirror my bald head was a marker of the potential life and death situation I was in. So knowing that I would need some assistance and that it was my personal choice

SoFit Magazine

Inspiration to Live Your Best TM

October 6, 2012

2:00 pm - 4:00 pm

Doors open at 1:30 pm

In-Shape Health Club 868 Alamo Drive Vacaville, CA 95688 THIS EVENT IS OPEN TO THE PUBLIC. YOU DO NOT HAVE TO BE AN IN-SHAPE MEMBER TO PARTICIPATE.

$15.00 AT DOOR, CASH ONLY PLEASE 75% of your ticket fee is donated to fund breast cancer research, education, screening and treatment programs.

ZUMBATHON® CHARITY EVENT HOSTED BY

Sonia Rodriguez (707) 689-1201 zumbawithsonia@me.com

FOR MORE INFORMATION VISIT

www.soniarodriguez.zumba.com/party-in-pink

DJ GABRIEL SOTO SPINNIN’ ALL THE LATEST ZUMBA JAMZ PINK COSTUME CONTEST RAFFLE PRIZES VENDORS GIGI HILL, GOLD CANYON, COOKIE LEE, AMAZINGLY SLIMMER BODY WRAPS AND MORE!

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look great body

The National Fitness Campaign believes simple is better.

Get ready for a revolution in fitness with these

seven basic moves.

featuring SoFit Reader,

Jennifer Thacker 20

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PhotoS BY KEN WESTERMANN PHOTOGRAPHY

SoFit Reader, Jennifer Thacker

SoFit Magazine

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Fitness Fun in the Mud

you’re looking for some added adventure to those boring 20-mile runs, and you don’t mind getting a little dirty — okay, a lot dirty — a mud run might just be waiting for you on the other side of a 15-foot wall, if you dare to climb it. Currently, one of the fastest growing, messiest fitness trends, mud runs, put both physical and mental strength to the test. Racers face challenging, military-style obstacles like rope climbs, barbed wire, and even, fire, ice-cold water, and live electric wires, along multi-mile courses. But there’s also camaraderie, crazy, creative costumes, the pride of finishing likely one of the toughest things you’ve ever attempted, and not-so-clean fun. Runs attract everyone from expert marathoners to the casual flag football player to rookie soccer moms, so don’t be intimidated — there’s a mud run for everyone, with hundreds put on every year. Here are some of the most popular events to look out for in NorCal in the coming months:

When and Where: Sept. 30 at Joseph D. Grant Regional Park in San Jose Details: Muddy Buddy is the original mud run, now celebrating 13 years. Participants compete in teams of two and can choose from the Muddy Buddy Run (3-4.5 miles and 8-10 obstacles) or the Muddy Buddy Bike and Run (one bike traded off between buddies, 5-7 miles, five obstacles), both of which end with the Infamous Mud Pit. Get your kid started early with the Mini Muddy Buddy, a small obstacle course and mud pit for children between the ages of 4-11.

Perks:

T-shirt, finisher’s medal, commemorative drawstring bag, food, and two free beers.

Price: $60 before Aug. 15, Mini Muddy Buddy $15. Accepts donations for the Challenged Athletes Foundation. Website: http://muddybuddy.com/ Difficulty: 2 out of 5 (this could be some kind of image/scale)

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When and Where: Oct. 27 at CASA de Fruta in Hollister Details: Twelve obstacles along 3.21 hellish miles. Expect a lot of crawling and climbing.

Perks: Registration comes with a finishers medal, T-shirt, fuzzy warrior helmet, and a free beer to enjoy with live music. Gives you the option to raise money for St. Jude’s Children’s Hospital. Price: $65 if registered by Sept. 2 Website: http://warriordash.com/index.php Difficulty: 3 out of 5

When and Where: Two Norcal events: Sept. 22 and 23 at Lake Tahoe, or Sept. 29 and 30 at Diablo Grande in Patterson Details: Designed by the British Special Forces, Tough Mudder features 10-12-mile courses with at least 25 obstacles, like Walk the Plank, the Boa Constrictor, Cliff Hanger, and a mystery obstacle. About 15-20% of Mudders don’t even finish, and the event often attracts 15-20,000 participants over a weekend.

Perks:

A free beer at the post-race party, a T-shirt, an orange sweat band, free head shaves, and the option to get a Tough Mudder tattoo to permanently commemorate your achievement. Proceeds from registration go towards the Wounded Warrior Project.

Price: $155 before July 31, $200 after that Website:

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Difficulty: 5 out of 5

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Fitness Goes National

National Fitness Campaign Redefines the Basic Workout Photos by Ken Westermann Group Photos courtesy of Mitch Menaged

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he Fitness Court provides Body Weight Circuit Training (BWCT) to teach people how to get the best results from their daily workouts. BWCT is recognized as the most functional and holistic method of training as it is efficient produces measurable results and burns more calories per minute performed than most common forms of exercise.

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National Fitness Campaign’s fitness program is based on 7 movements in 7 minutes. The 7 movement categories in the circuit teach people the essentials of what is needed for optimal fitness and builds awareness of the body’s functional movements to establish a path to optimal health. SoFit Reader, Jennifer Thacker was chosen to visit the first ever fitness platform in San Francisco to learn the routine with founder Mitch Menaged.

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Core: The core describes the system of muscles in the abdomen, back and pelvis. These muscles are responsible for stabilizing the body through all of life’s diverse movements. The core is considered the powerhouse of the body. Exercises like plank-variations and leg raises can improve the core.

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Squat: Considered one of the most effective compound movements, the squat burns tons of calories as it recruits the largest muscles in the body. In fact, classic parallel squats strengthen the entire body. The plyometric boxes at this station allow for several variations that include side jumps, one-leg step up, and side box jumps. SoFitCity


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Push: This station provides the most versatile possibilities for the pushing movements. You have to see it to believe it. There is a level for everyone. Get as basic or as advanced as you like. Exercises include military press, seated dip, or ring pushups.

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Lunge: Lunges provide the benefits of the squat with the added challenge of a balancing act. At this station you can try single leg squats, lunge variations, side steps or speed-skating hops.

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Pull: The pulling station, like the pushing station, provides tremendous variety for pulling exercises to increase upper body strength. These exercises can include the standing row, destabilized row, and assisted pull-up

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Agility: The sixth exercise is scheduled at a time when fatigue may be setting in which will require finer motor skills, coordination and concentration to complete the drill. The station provides an opportunity for hop scotch, square run, high knees, and the dot drill.

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Bend: The bend station allows for a myriad of exercises to finish off the seven minute routine. Exercises can target the back of the body, like the lower back, glutes or hamstrings. You can even turn around and use the station for crunches.

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But these moves aren’t just for the Fitness Court. The prescribed 7-minute workout is portable so it can be done by anyone, anytime, anywhere. Once you learn it you can work out smarter and more complete than ever before. ď §

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But focusing on building new habits for the rest of your life does! Remember to congratulate yourself for the small, healthy behaviors you’ve added each week, not what the scale says! You can look if you want to, but the habits you build today will reveal themselves in more ways than the scale can count. We like to think of the scale like a reporter; it can only tell you what happened yesterday.

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Diets don’t work.

Stuck in a Lunch Rut? 28 | Sugar Shocked: The Skinny on Diabetes 32 SoFit Magazine

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eat wellbody

STUCK IN A LUNCH RUT?

PACK SCHOOL LUNCHES LOADED WITH FRUITS AND VEGETABLES

From Kaiser Permanente

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By following some easy, tasty tips, parents can help their children enjoy a delicious and healthy lunch, stay fit and trim, and remain alert during the school day. Getting kids to eat their fruits and vegetables has never been easy, but there are ways to make school lunches healthier and more appealing to kids. Fruit salads, light cream cheese on fruit, and low-fat cheese on wholegrain crackers are healthy lunch options that can keep energy levels up throughout the school day, said Katie Cornwall, a registered dietitian at Kaiser Permanente in the Napa Solano area. Baby carrots with a small container of vegetable dip, whole-wheat tortilla with turkey and lowfat yogurt are other good ways to maintain healthy blood sugar levels and provide the vitamins and nutrients children need.

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eat wellbody Introductory Special

“There are so many options to help kids get the nutrition they need at lunch time,” Cornwall said. “Lunch doesn’t have to be perfect. Providing a variety of healthy foods to help fuel your child is what is important. And if that means skipping the traditional sandwich for a variety of healthy, smaller, snack-type foods, that works too. Save the sandwich for after school when kids are usually hungry. Just remember to mix it up and give them variety.”

❝Lunch doesn’t have to be perfect. Providing a variety of healthy foods to help fuel your child is what is important❞ As the obesity problem among children continues to grow throughout the nation, there is more attention being placed on providing healthier options for school lunch menus. New nutritional standards went into effect July 1 as part of the Healthy, Hunger-Free Kids Act of 2010, championed by first lady Michelle Obama.

of fruits and vegetables and fewer foods high in sodium and fat. Even pizza is getting an overhaul with whole-wheat crust now a requirement under the new standards. But packing a lunch instead of buying one is still a good way to give your child the right types of food. One of the most important things parents need to watch for when packing a school lunch is avoiding foods that are high in sugar. Instead of juice, pack a bottle of water. Make sandwiches using whole-grain breads instead of white bread, limit lunch meats that are high in fat and salt, and opt for low or non-fat dairy products. Incorporating more fruit and veggies into lunches also doesn’t have to be difficult. Add some banana slices to a peanut-butter sandwich. Cut up veggies with a side of low-fat dressing for dipping. Make snack-size servings of homemade trail mix using peanuts, soybeans, raisins, unsweetened dried cranberries, almonds, whole-grain cereal and coconut. “Ask your kids to participate in meal planning. When kids are engaged in the preparation of their own healthy lunch, they become more involved and are more likely to eat it,” said Cornwall.  For more information on how to keep your child healthy and active, visit www.kp.org

School lunch menus will offer increased portions

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eat wellbody

Be the

Breaking a Nation’s Unhealthy Addiction

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By Antonia Silveira

Driving through town on any regular day can make one hungry for fast food. And it’s not because we’re underfed. We can thank the countless fast food advertisements being shoved in our face at all times of the day. While the golden arches may symbolize American capitalism and globalization at its best, for most of us it symbolizes a big burger, large fry, and a tub of Coke for about a dollar. Ask

anyone, that’s a great deal! Or is it? It would seem almost unwise to pass up such savings, when going through the inconvenience of making our own food or taking the time to find a nutritious safe meal might make us late for work. And of course, nothing tastes better than salt and large quantities of sugary beverages loaded with caffeine; it’s the American way.

❝We need to know what we are putting in our bodies. We need to care. We need to prefer real food over chemically-treated and overly-processed products that slow us down and tire our hearts.❞

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eat wellbody This mindset isn’t just making us lazy, it’s killing us. We all know the statistics: more than one third (or 35.7%, to be exact) of Americans are obese. In 2010, not one state in America had less than a 20% prevalence of obesity. Obesity is the #2 cause of preventable death in the United States , with diseases like Type 2 diabetes, breast and colon cancer, coronary heart disease, hypertension, and stroke killing thousands of U.S. citizens daily. These individuals aren’t destructive, they aren’t criminals or even ignorant, instead, like all of us, they are simply victims of the most powerful entity of American capitalism; the fast food industry.

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We’ve all been told a hundred times that fast food is bad for us, that we should eat our vegetables, exercise, and the whole nine yards. Seem complicated? It’s not easy, but decreasing the fast food portion of our diets can dramatically increase the quality of life by a landslide. We need to know what we are putting in our bodies. We need to care. We need to prefer real food over chemically-treated and overlyprocessed products that slow us down and tire our hearts. Food is more than a treat for our taste buds. It is fuel for our bodies, the chemical compounds found in nature that give us the energy to live, to feel, to interact with the world around us. In order to break our current cycle of disease and poor health, we must gain the mindset of eating to live, not living to eat. I can’t remember the last time I craved an avocado or a whole grain roll. But that’s probably, because avocados and whole grains are natural. They are not addictive. They contain no chemical fillers, emulsifiers, preservatives, MSG, artificial colors, trans fats, or hidden ingredients masked with labels like “artificial and natural flavors” “spices” or “special sauces.” Check out a list of ingredients on any processed box of food and you’ll find that if you can’t pronounce 75% of the ingredients, then it’s probably made in a lab. True, there isn’t much we can do to fight our urges, our growling stomachs, or the stress of hectic schedules that makes drivethroughs so convenient. But the knowledge is out there, and it’s simple. To be healthy, be natural. Eat plants. If we seek, we will find the tips, the advice, and the facts that can help us live healthier longer. The good news is that there is still time to break the cycle and reverse the damage that may have already occurred. Let’s first begin by setting the example, and being the change. As individuals and as a community, we can do it. 

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eat wellbody

The Skinny on Diabetes By Stephanie Musillo, MS, RD

h

ave you ever heard of the saying “Knowledge is Power?” Well hopefully the following data and statistics will provide you with enough knowledge to help yourself, your family, and your community to stay free and clear of this disease that affects nearly 350 million people world-wide. I’m talking about diabetes, a condition characterized by defects in the body’s ability to produce or use insulin, a hormone that regulates blood glucose, aka blood sugar.

Definitions of Diabetes Type 1 Diabetes was once called InsulinDependent Diabetes Mellitus (IDDM) or juvenile-onset diabetes. Type 1 Diabetes affects approximately 5% of all diagnosed cases of diabetes. This type of diabetes develops when the body’s immune system destroys pancreatic beta cells, makers of insulin. People with Type 1 Diabetes must take insulin through an injection or pump in order to survive because their body is no longer making insulin. This type of diabetes usually affects children and young adults but it can affect people of all ages. Type 2 Diabetes was previously called NonInsulin Dependent Diabetes Mellitus (NIDDM) or adult-onset diabetes. In adults, type 2 Diabetes accounts for about 90-95% of all diagnosed cases of diabetes. Insulin resistance is usually how this type of diabetes starts. This is when the body’s cells are not using the insulin produced by the pancreas properly. The pancreas releases insulin when our body releases glucose naturally or digests carbohydrate-type foods because these foods break down in our blood as glucose. As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2 Diabetes is associated with older age, obesity, family history of diabetes, history of gestational diabetes (diabetes during pregnancy), impaired glucose metabolism, physical inactivity, and race/ ethnicity. Pre-diabetes is a condition in which individuals have blood glucose or A1c levels higher than

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normal but not high enough to be classified as diabetes. People with pre-diabetes have an increased risk of developing type 2 diabetes, heart disease and stroke. Studies have shown that people with pre-diabetes who lose weight and increase their physical activity can prevent or delay type 2 diabetes and in some cases return their blood glucose levels to normal. Diabetes cannot be cured, but it can be managed and treated with diet, insulin, oral medications, exercise, education, self-care practices such as monitoring blood sugars, weight loss, managing blood pressure and lipid health (cholesterol levels) and maintaining a healthy weight. The Disease Prevention Program (DPP), a large prevention study of people at high risk for DM, showed that lifestyle intervention to lose weight and increase physical activity reduced the development of Type 2 Diabetes by 58% during a 3-year period. When glucose (sugar) builds up in our blood, our blood loses its healthy flow and this leads to a wide variety of complications. The arteries become narrow and this excess sugar can injure the walls of the tiny blood vessels (capillaries) that nourish our nerves. This is why people with uncontrolled diabetes may lose their eyesight, limbs, and suffer from kidney failure.

Diagnosing Diabetes Diabetes is diagnosed with a blood test called Glycated Hemoglobin (A1c) which takes your average blood sugar level for the past two to three months. It measures the percentage of blood sugar attached to hemoglobin, the oxygen-carrying protein in red blood cells. The higher your blood sugar levels, the more hemoglobin you’ll have with sugar attached to it. An A1c level of 6.5 % or higher on two separate tests indicates diabetes. Pre-diabetes would fall between 5.7 and 6.4 %. A random blood sugar test is another way to diagnose diabetes. Regardless of when you last ate, a random blood

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Diabetes Statistics from The Centers for Disease Control and Prevention National Diabetes Fact Sheet of 2011  As of 2010, Diabetes affected 25.8 million people > age 20 years (11.3% of all people in this age group)

 Among U.S. residents aged 65 years and older, 10.9 million or 26.9% of all people in this age group had diabetes in 2010.

 About 215,000 people younger than 20 years had diabetes in the U.S. in 2010.

 About 1.9 million people aged 20 or older were newly diagnosed with diabetes in 2010 in the U.S.

 79 million American adults aged 20 years and older were diagnosed with prediabetes in the U.S. in 2010

 Diabetes is the leading cause of kidney failure, non-traumatic lower limb amputations, and new cases of blindness among adults in the U.S. Diabetes is a major cause of heart disease and stroke.

 Other complications of diabetes include hypertension, eye problems, kidney disease, nervous system disorders, amputations, dental disease, and pregnancy complications.

 Diabetes is the seventh leading cause of death in the U.S. based upon 231,404 death certificates in 2007 which diabetes was the underlying cause or appeared as any listed cause of death.

 Estimated Diabetes direct and indirect costs in the U.S. in 2007 was $174 billion

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eat wellbody sugar level of 200 mg/DL or higher suggests diabetes, especially when accompanied by specific symptoms such as frequent urination and extreme thirst. A level between 140 and 199 mg/DL is considered pre-diabetes. Fasting blood sugar tests can also be used to diagnose diabetes. This blood sample is taken after an overnight fast. A normal fasting blood sugar level is less than 100 mg/DL. Pre-diabetes would be between 100 and 125 mg/DL and diabetes is 126 mg/DL or higher on two separate tests. Other blood tests are run to check for antibodies that are common in Type 1 Diabetes to distinguish between type 1 and type 2 diabetes. The presence of ketones (byproducts from the breakdown of fat) in your urine also suggests type 1 diabetes. Once you are diagnosed with diabetes, the goal is to keep your A1c level (2-3 month average blood glucose level) less than 7% which estimates and average glucose level of 154 mg/DL. The A1c level is a good way to measure how well you are managing your diabetes.

Preventing Diabetes Diabetes can be prevented by maintaining a healthy weight. This can be accomplished by exercising regularly, eating proper portion sizes, choosing low-fat foods and healthy fats in moderation such as avocado, walnuts, and olive oil, choose whole grains most of the time, eat plenty of legumes, lean proteins, fruits and vegetables. Additionally, we need to limit our

intake of artery clogging saturated fats found in fried foods as well as processed and refined carbohydrates such as cookies and donuts.

79 million

American adults aged 20 years and older were diagnosed with pre-diabetes in the U.S. in 2010 Managing Diabetes Diet directly relates to blood sugar control. Carbohydrate type foods release glucose into the blood. Large servings of carbohydrates can overwhelm the body and cause spikes in blood sugar levels. Additionally too little carbohydrates in the diet can lead to very low blood sugar levels. The goal of managing and preventing diabetes is to keep blood sugar levels stable and at a normal level. We can do this by eating appropriate portion sizes, especially when it comes to carbohydrate type foods. Foods with carbohydrates include anything with sugar: breads, grains, pasta, rice, cereal, flour, crackers, starchy vegetables such as potatoes, corn, and peas, milk, yogurt, soy milk, fruit and fruit juices, and sweet treats such as cakes, cookies, ice cream, and jams. Individuals with diabetes may need to

monitor the amount of carbohydrates they eat each day through a process called carbohydrate counting. Some people find this method highly effective and can manage their diabetes with diet alone. Exercise is another great way to lower elevated blood sugars. Even as little as a 15 minute walk after a meal can cause a reduction in blood sugar levels. But when people do not or cannot manage their diabetes with diet and exercise, they are forced to be managed by the medications they take, medications like Metformin or the insulin injections. Adopting healthy habits can help prevent and manage diabetes. Knowledge truly is power to defeating this disease, but we can’t wait for a hospital or any other organization. It begins with people spreading the knowledge and setting the example for the younger generations. We can beat this disease together to live happier and healthier longer. ď § Stephanie Musillo is a registered dietician and educator. Follow her blog, Heathly You Nutrition, at www.startahealthyyou.blogspot.com. References: www.countyhealthrankings.org www.findthedata.org http://apps.nccd.cdc.gov/DDTSTRS/FactSheet.aspx

Transforming people into happier, healthier individuals in mind, body and spirit through dance and fitness.

So where do we stand? Information Available as of 2008

Yolo County

Napa County

Diabetes 6.7% Obesity 27.2% Physical inactivity 16.9% Total DM 9,400 Total Obesity 38,310 Total physically inactive 23,710

Diabetes 7.3% Obesity 22% Physical inactivity 17.4% Total DM 7,287 Total Obesity 21,940 Total physically inactive 17,380

As of 2012, Yolo County ranks 7 out of 56 of the healthiest county in California

As of 2012, Napa County ranks 14 out of 56 of the healthiest county in California

Contra Costa County

Solano County

Diabetes 7% Obesity 24.6% Physical inactivity 18.2% Total DM 52,530 Total Obesity 184,000 Total physically inactive 137,000

9.9% Diabetes (*highest in California) 28% obesity Physical inactivity 21.7% Total DM 28,980 Total obesity 81,860 Total physically inactive 63,550

As of 2012, Contra Costa County ranks 17 out of 56 of the healthiest county in California

As of 2012, Solano County ranks 33 out of 56 of the healthiest county in California

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Solar Power Before heading off to work, try an outdoor stretch routine to empower your day. One routine is called the Sun Salutation. While traditionalists may differ on the exact history of the practice, none can dispute the tremendous mental and physical health benefits of the daily practice. If you’re feeling earthy, reconnect by going barefoot! Watch a sample video at www.SoFitMag.com.

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look great body

Making the Gym Less Scary 36 | Don't Wake Me Up: Battling Insomnia 41 SoFit Magazine

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fit mind body

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Making the Gym

Less Scary�

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Steps to a More Welcoming Workout

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By Jasmine Evans

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hat’s a typical trip to the gym like for you? I imagine the cacophony of grunts and groans coming from the weight machines that mixes with the sounds from the Zumba classes. Skinny women and athletic young men sweat profusely on the treadmills and elliptical machines. The pressure of exercising while surrounded by strangers is enough to make me want to break out my Biggest Loser workout DVD and stay home. It’s no wonder over 80% of the 40 million Americans who pay for gym memberships aren’t using them.

There are ways to make the gym less scary.

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Plan to go: Damien Johnson, who has over 12

Make a friend: Studies show that people

years in the fitness industry, says that the biggest mistake new gym members make is failing to plan. Making a plan to go—even going as far as making a regular gym appointment—can increase your feeling of comfort and chance for success.

who work out with a friend or in groups lose weight at a faster rate. This kind of accountability helps to make the gym less scary too. With a friendly face in the crowd, you may feel more at ease and able to enjoy yourself.

Get a detailed tour: Many of the franchise

gyms only give new members a cursory summary of the layout of the gym. Instead of settling for this overview, request a more detailed tour. Ask how the machines work, so you’re not fumbling with them later. Inquire about what those “Cardio Sculpt” or “Body Pump” classes actually entail.

Get a personal trainer: Even if you only purchase a few sessions, time with a good personal trainer can be invaluable. Norma Rosenfield dedicated her life to taking care of her autistic son. She, like many mothers, put herself last and stopped going to the gym. As she got older, she realized she needed to do something different. Getting a personal trainer made the difference for her. He set up a challenging

Members working hard at a Sport UNE gym

but doable regimen and guided her through each step. Personal trainers also add a level of accountability that will actually get you in the car and on your way to work out. Personal training manager Larry Twohig says that after 90 days, the human body adapts completely to a new stressor—exercise, in this case. You can find success in the gym using these four tips (plus a positive outlook) and keeping them going for at least 90 days. After that point, step it up. Find a new challenge at your gym and keep yourself motivated to stick with it.  Jasmine Evans is a freelance writer from the San Francisco Bay Area with a passion for health, fitness and the fulfillment that it can bring.

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How to Have the Best Week Ever Managing Time with the Optimal Week Tool

By Samantha Cooprider

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Wouldn’t it be incredible to get everything you wanted done? To finish everything you started? That would be the best week ever. And while perfection is often sought, but rarely achieved, crafting more productive days is entirely possible. In fact, it really comes down to the skill of time management. Having the best week ever would mean realizing how we spend our time. We all have personal and professional responsibilities as well as goals for ourselves. Yet, for most of us, there’s a disconnect between what we’d like to see in our lives and how we are actually spending the hours of our day. The Optimal Week Tool is a way that allows us to make our time reflect our priorities in a way that’s aligned with reality. It helps us make the shift from being at the mercy of time… “oh, I really need to exercise more, or I want to sleep more, or spend more time with the kids”… to being in reality about our ability to make conscious choices about what you do with our time – which is another way of saying that we are also interested in being more conscious about how we live our lives.

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It’s about learning to opt-in with a slightly different mindset. When I first learned about this tool I was astounded at how much of a difference it made. In my work at Learning As Leadership, I have done so much work around finding clarity on my priorities, my goals and my responsibilities. And yet, it was hard to actually fit them all in. The Optimal Week Tool was the missing link, and also a wake-up call about my time budget. There’s a real freedom in realizing what I can fit in, and letting go of what I can’t. You may ask yourself, but what about less definable categories about how I spend my time, like email and texting and the buzzing of my smart phone? True, we’re addicted to urgency, and in the midst of our addiction, all the little fires get put out while the things that are really important to us fall by the wayside. The beauty of the Optimal Week is that it sets up a structure for us so that we can’t ignore the important things that act as a barometer for us to see how we’re doing. Just noticing that can be enough to start the shift on how conscious we are about time spent texting, emailing, checking social media sites, etc.

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New Year Open

Let’s Get Started

Casting Call:

Identify a way to physically represent the days and hours of a week. This is a template, a picture of how you want your Optimal Week to look and you’ll use it as a barometer for the way you are actually spending your time. You just need a basic 7-day week layout, one that includes the hours of the day.

We are looking for healthy men and women for a variety of fitness, fashion and inspirational projects next year.

Some people use a printout, or a spreadsheet and some even handwrite it. Drawing it out yourself is a very tactile experience, and really works for some people. The spreadsheet idea works well because it can give you the freedom to rearrange the cells as you work out the logistics. It’s a creative process, and it’s important to remember that. Think of this as an experiment and a way of being more conscious about your life. It doesn’t have to be perfect, and it’s going to change.

Now is your chance! Submit up to three (3) photos and a short description of yourself to model@SoFitMag.com.

What comes next? Start to fill in the moving parts of your week, in this order:

Existing commitments You need to be at work at a certain time, you need to get your kids to gymnastics; you have a weekly Monday morning meeting etc.… Start with everything you are already committed to, that you’ve already made a choice about. Add it to your template, and make sure you are realistic about how much time that commitment really takes.

Logistics You might think it takes you 20 minutes from bed to door in the morning, but when you think about it, it really takes an hour. Put that in. 7:00am -8:00am, get ready for the day. Add your driving times, paying attention to the commitments in the previous step.

Regular errands We all go to the grocery store. We all go through mail and attend to our finances. The day or the hour may vary, but as much as possible, identify the regular errands and tasks of your life and give some thought to the actual amount of time they each take, and plug them into your template.

It’s important to remember that this is a tool that will help you recognize how you spend your time. It’s a way to put it all in front of you, and you can change it as you go. If you write down “grocery store” as ideally happening on Saturday morning and then you decide to do something else, that’s okay. The Optimal Week just gives you the opening to ask yourself, so when am I going to get this thing done? Okay, commitments, logistics, errands. Wow, it’s looking pretty full. This is where the rubber meets the road. Often people say, no wonder it doesn’t feel like there is time for anything else. That’s part of facing the reality of our choices. I ask my clients to take this as an opportunity for reflection. What is important to me that isn’t yet on the template? And how much space is left? Are there changes I can make to re-prioritize or streamline? What would your optimal week look like? Start today by taking time this week to create the first part of this process. See a sample schedule at www.SoFitMag.com. Happy planning!  Samantha Cooprider is COO and Senior VP at Learning as Leadership, an acclaimed human development and organizational learning center in San Rafael. She is a dynamic speaker, and prolific writer that spends her time coaching CEOs in Northern California and helping the needy in Haiti.

All bodies and fitness levels welcome.

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fit mind body

Battling Insomnia

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By Sarah Dowling

How well did you sleep last night? If you struggle with getting a good night’s sleep, you are not alone. According to The Stanford Center for Sleep Sciences and Medicine, nearly one in ten adults in the United States suffers from insomnia. With the stress of work, relationships, and a 24hr media cycle that provides plenty of issues to worry about, our sleep cycle gets hardly any attention all.

What is Insomnia? Insomnia is an inadequate quantity or quality of sleep that interferes with normal daytime functioning. That quantity, however, is different for everyone. One person might function fine with six hours of sleep per night, while another might need nine or ten. The amount of sleep needed changes with age. For instance, infants require more sleep than adults do. Sleep occurs in two main phases: REM sleep and non-REM. Sleep typically begins with a period of non-REM sleep followed by a very short period of REM sleep. REM is the deeper of the two, and is characterized by rapid eye movement. It is during this time that the body repairs itself and when the immune system is strengthened. This is also the phase where dreams occur. Not getting enough sleep can become a major

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health problem, because it weakens the body’s immune system, which welcomes disease, irritability, anxiety, depression, injury, massive fatigue, and accidents. Driving tired, for instance, can be as deadly as driving under the influence.

What causes it? Insomnia can be caused by issues as complex as Parkinson’s disease or as simple as the dietary choices we make. For example, drinking too much coffee or other stimulants during the day will disrupt one’s sleep cycle.

What treatments are available? Night time television commercials would have you believe that a medicated solution is the only remedy. The ads paint a glorious picture of the benefits, and then immediately after, the laundry list of side effects. Worse yet, some medications can be habit-forming, eventually creating withdrawal-like symptoms in the absence of the drug. However, there are healthier alternatives. Cognitive behavioral therapy, (CBT) teaches insomniacs to replace negative thoughts related to sleep with positive thoughts. It is a treatment that focuses on changing an individual’s thoughts (cognitive patterns) in order to change behavior and one’s emotional state.

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Treatments may involve identifying behaviors to calm the mind and body during bedtime, like taking a hot bath before bed, or deliberately restricting extraneous behaviors that have nothing to do with sleeping. The latter involves restricting reading, watching television and laptops to strengthen the mental association between the bed and the behavior of sleeping. But let’s not forget the best solution of all: exercise! A study conducted by scientists at Northwestern University and published in the Journal of Sleep Medicine, showed that aerobic exercise greatly improves sleep. Participants also reported experiencing less depression and more energy. At every age, sleep is an essential part of life and an integral piece of greater wellness. Sleeping should not be considered just a thing to do when everything else is done, but a legitimate priority in our health plan. If you struggle with getting a good night’s rest, investigate some of these different methods or talk to your doctor about a specific solution for you. Sleep well! 

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SoFitCity Festival Kicks Off This Fall By Ashley Knight

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n September 29, 2012, National Family Fitness Day USA, 1000 plus residents from over twelve cities will gather in Solano County for an event called the SoFitCity Challenge, presented by the Solano County Library Foundation, Solano Mall and SoFit Magazine. The challenge is a 5K, 10K walk and run that puts neighboring cities in a contest to determine the fittest city. The overall goal is to help the county of Solano reverse its trend in poor health to become one of the healthiest counties in California.

Adele, presenter and Managing Editor of SoFit Magazine. “It’s a great concept and one that we hope will attract more VIPs year after year.” With each city, representing an entire team, the stakes for bragging rights are high. To win each city will have to work together – that level of cooperation Adele says, is “itself a wonderful thing.” The event features performances by DJs, a church choir, a rock n’ roll band, and an expo of over 25 fitness, spa, or beauty related businesses. Rounding out the event is a Zumba tent welcoming over 100 Zumba instructors and their students to dance the mile, in hopes of creating a new category in the Guinness Book of World Records.

The winning city is the city with the most number of finishers per population. The winner will be presented with a perpetual trophy and first rights to an outdoor fitness platform, in partnership with the National Fitness Campaign. “This is so much more than just a single race,” says SFC Creative Director, O. Johnson. “SoFitCity is designed to build community partnerships to motivate everyone to walk toward the same cause: a fitter future for ourselves and our children.” This year’s event features, an expo sponsored by Kaiser Permanente, a Kid Zone, complete with inflatable bouncy houses, sponsored by the Salvation Army’s Kroc Center and a special VIP section sponsored by NorthBay Hospital. Johnson explains: “VIPs are persons who are using this race as their first 5K or 10K. We pay special attention to them, to honor their start because it’s a major step in the right direction, and the mission of this event.” “It’s an innovation in our industry to deliberately target persons who may not normally consider themselves fit enough for the challenge,” says Jessica

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“Our goal is to inspire everyone to try a 5k, 10K or half-

❝Never doubt that a small group of thoughtful committed citizens can change the world; indeed, it’s the only thing that ever has.❞ —Margaret Mead marathon,” says Johnson. “Run. Walk or Dance. However you get across that finish line, just finish.” The best part of the event he says is “that every resident can be a starter, a finisher and a VIP…this is truly about all of us.” For more information on the event, go to www.SoFitCity.com

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fit money profile body

Laurie in

24Hr Fitness Club Director Selected for London Olympic Games

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SoFit: You’ve recently moved over from the Sacramento region. What excites you most about the move? Laurie: I’m very excited to be here at the 24 Hour Fitness Fairfield Sport club. I am now in my hometown with the people I went to school with and I’m looking forward to sharing my passion for fitness with the community through outreach programs and activities such as SoFitCity, and 24Run: a new program for members to meet and share the joy & passion of running. These and other programs we offer promote healthy activity in our communities, those that will have staying power and changes lives. For more news and pictures from Laurie’s incredible Olympic trip, go to www.SoFitMag.com 

If you know Laurie, you know that she loves fitness. With a career of over 20years, Laurie has trained fitness novices to professional athletes, always pushing them to achieve moe than they considered possible. This past Olympics, Laurie was selected as one of a small group of 24Hr Fitness management staff for an expense-paid trip to the 2012 Olympic Games in London. SoFit sat down with Laurie for a chat, just before she left.

For questions on the 24Run or other programs contact Laurie below: Laurie Nielsen-Consiglieri Club Manager | Fairfield #803 24 Hour Fitness USA, Inc. 1519 Gateway Blvd Fairfield, CA 94533 707-423-9450 voice

SoFit: Congratulations Laurie. So what was the Olympic selection process like? Laurie: The company opened the process only to club managers that held a personal training certification. All interested candidates were required to submit an application and short essay explaining how we have helped “To Improve Lives through Fitness.” Of about 22,000 employees and more than 400 clubs nationwide, 27 of us were selected on merit, performance and our ability to help people succeed with their fitness goals.

SoFit: 22,000, what an honor! Is there anything that you are looking forward to most? Laurie: That’s a tough one… I don’t think it’s possible to narrow it down from the honor it is, just being selected to the privilege of working in the 24 Hour High Performance Training Center in London, or to the energy and excitement of the event.

SoFit: 24Hr Fitness has really defined American fitness for such a long time, and their brand is all over the Olympics. Laurie: We feel strongly that our company aligns with the spirit of the Olympic Games. We have a Strategic Road Map that outlines the fundamentals of how we do business. Within that Our Company Core Values best align with the Olympics. Our Core Values are Accountability, Connected, High Expectations, Integrity, Energize, Versatility, & Enjoy What you Do for the acronym of ACHIEVE. The Olympic spirit is about the heart, dedication, and essentially the process of becoming a champion. That’s something that we work to inspire every day in our clubs for everyone, not such just the super athletic.

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Live Fit Everywhere No particular exercise program, location, guru, or building owns fitness. Fit lives wherever you take it.

Fit, Fun, and Fifty-Plus 46 | Sutter provides "Light" for Cancer Patients 48 SoFit Magazine

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fit lifebody

Fit, Fun, &Fifty-Plus Fitness in the Golden Age By Cari Wieland

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Think fitness is only for the young? Think again! There are many resources for keeping active at all ages and local seniors are finding that being active is great for both body and mind. It’s common knowledge that exercise and good nutrition are central to feeling energetic and keeping lethargy at bay, but regular activity is also associated with cognitive and memory improvements. Kathleen Adams, Monica Geraldi, and Perri Tanner are all involved in providing seniors fun, interesting, and challenging options for fitness across the region.

says they’re using the race as a way to “spread the importance of taking care of our bodies and appreciating the fact that we still have our strength” and they’ve started employee walking groups to begin training for the 5K event. One employee, Kirk de Verteuil, has lost 40 pounds, and others are noticing increased energy levels, more camaraderie at work, and weight loss since the daily walking groups started.

Kathleen Adams is the Regional Admissions Coordinator for Orchard Post Acute Care in Vacaville and La Mariposa Care & Rehab in Fairfield. The two facilities provide short- and long-term skilled nursing care, including pain management, diabetes management, medication management, and assistance with activities of daily living, or ADLs. According to Kathleen, technology is a big part of the therapies they use for getting residents back to their highest level of functioning. For instance, she is helping her residents stay fit by overseeing a Wii Bowling League. There are currently three teams of four residents each, and Kathleen says there are plans to create tournaments between other local skilled nursing facilities that are up for the challenge. Stars Entertainment Center in Vacaville is even sponsoring the residents by providing team shirts for the league. For those seniors not into technology or bowling, the Director of Rehab works with assisted living facilities and local senior centers to provide weekly tai chi classes and educational seminars on health-related topics.

Monica Geraldi, owner of EQL Wellness, is using the SoFit City Challenge to encourage her seniors to challenge themselves and do more than they think they’re capable of. Monica says that EQL’s purpose is “Enhancing the Quality of Life for seniors, those with mental or physical limitations, and the general population by promoting physical and mental fitness through movement.” While some of her class participants are interested in walking the SoFit City Challenge, she says for many of her seniors, “the word ‘race’ makes the challenge seem unimaginable.” Monica has taken on that challenge and is encouraging students to “approach the event as an opportunity to represent their town collectively, versus being a single entity.”

Kathleen and her staff are setting the example of healthy, active living for their residents. When they heard about the SoFit City Challenge, they got fired up to represent their city and inspire the seniors they work with. She

EQL is based in American Canyon and currently offers classes there, as well as in Vallejo, Sonoma, and Fairfield. There are several formats available to encourage

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fit lifebody participation but the focus is always on fun. Like Kathleen’s work at the nursing facilities, Monica’s class formats offer movements which reinforce the performance of ADLs (activities of daily living) like brushing one’s hair, placing items on shelves, or standing from a seated position. Music plays a big role in keeping the classes fun and energetic, especially in Zumba. EQL offers Zumba Gold which is taught in a combination seated/standing format, taking the popular Zumba formula and modifying the moves and pace to suit the needs of the participants. Monica has students in her Zumba classes ranging in age from 7 to 100+! Zumba has become the world’s largest dancefitness program and their “fitness parties” are so fun that students forget they’re actually improving their range of motion, balance, and coordination while they dance. Her participants have noticed many health benefits from Monica’s classes, including weight loss, increased muscle tone, better coordination and flexibility, increased confidence and improved self-image, and improvements in conditions like diabetes and high cholesterol. To Monica, the two most remarkable benefits are increasing mobility and cognition. She has seen seniors begin taking her classes with the aid of walkers and after some time, they were able to switch to a cane, or in some cases, no longer needed a walking aid at all! She also deals with participants suffering from dementia or Alzheimer’s and says that a major challenge is keeping their attention without them getting frustrated. She has found that music plays a key role in these cases, making it fun so participants forget they are “working.” When the familiar music comes on, muscle memory takes over, and even those participants with memory issues are able to follow a routine once the music kicks in. Perri Tanner has her own spin on fitness classes for seniors. She’s been teaching at the Vallejo Adult School since 1987 and she specializes in what she calls “Fit After Fifty,” a senior strength training and exercise class designed to keep seniors healthy and independent. The hour-long classes provide both aerobic and strength exercises and they include instruction on core strengthening and balance, and finish with relaxation and cool down exercises. The benefits of classes and activities like these include increased balance and coordination which can help prevent falls. Perri’s Fit After Fifty class was even filmed for an informational video produced by the Solano County Fall Prevention Partnership, and it’s being used in presentations statewide. After

having personal experience with the consequences of senior falls, Perri wants more than ever to help them make their retirement years the best of their lives. She says it is absolutely possible, but only if seniors are actively working to keep their brains and bodies healthy. Intrigued by research indicating cognitive improvements were tied to an increase in physical activity, she added several memory classes to her repertoire. These include Memory Boosters, which helps active seniors learn how to improve brain health and hopefully prevent the onset of dementia; Retrain Your Brain, a class providing instruction and support to those in the early stages of memory loss; and the Specialized Training and Adult Respite Services (S.T.A.R.S.) program, which provides stimulating activities for those suffering from Alzheimer’s or other forms of dementia. According to these three ladies, the key to staying healthy and happy, and maintaining independence as we age is keeping (or getting!) active. The good news is it can and should be fun, and it is never too late to get started. “Exercise” doesn’t have to mean going to a gym or getting on a treadmill. It can be playing on the Wii with your grandkids, organizing Wii tourneys with your friends, taking a fun dance class, or a calming tai chi or yoga class, just to name a few. The benefits are endless: increased range of motion, weight loss and muscle toning, increased flexibility and balance, fewer falls, better memory, higher self-esteem, less depression and feelings of isolation, increased confidence. . . the list goes on. So what are you waiting for? The time to be fit, fun, and fifty-plus is right now!  For more information on these programs, contact: Monica Geraldi mgeraldi@eqlwellness.com http://www.eqlwellness.com/

Kathleen Adams kadams@thekkek.com http://orchardrehab.com/

Perri Tanner perritanner@sbcglobal.net http://vas-vcusd-ca.schoolloop.com/

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fit lifebody

Sutter Navigator Program

P ro v i d e s

“Light”

for

Cancer Patients

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By Karen Stilwell, RN, MSN, OCN

When most people receive a cancer diagnosis, they hear very little of what follows and typically leave their appointment in a fog. As time passes, they typically become more educated, but often feel overwhelmed, with more questions than answers about anything from their course of treatment to how to deal with family and friends. To provide knowledgeable and compassionate guidance to breast cancer patients, Sutter Sacramento implemented a navigator program 11 years ago, becoming an early adopter of the nationwide movement toward navigation in oncology care. Most of the navigators within Sutter Health system work with breast cancer patients, but almost half of my patients at Sutter Solano live with other types of cancer. Navigators wear many hats, serving as a sounding board, a point person and simply a shoulder to lean on. We work closely with other medical personnel, including surgeons, specialists, medical and radiation oncologists, and primary physicians. To ensure patients understand their treatment plan, we answer questions and direct them to appropriate resources to clarify any misconceptions.

Many of the people I’ve worked with since our program began in December 2010 have sent cards and letters letting us know how much it meant to have a navigator. One of those grateful patients is Crystal Jenkins, a single mother who was diagnosed with advanced breast cancer in October 2011. My first interaction with Crystal occurred shortly after she received her diagnosis, when she was overwhelmed with information she was getting from the Internet. I wanted to know how she and her daughter were coping, what she knew, and how I could help. As she moved through her treatment plan, I was there to put things in perspective and ensure she could communicate effectively with her doctors by helping her to ask the right questions.

I was basically available for meaningful interactions based on what she wanted to talk about. I also helped Crystal get wigs, blankets and hats, and introduced her to a local foundation that provided financial assistance to bridge the gap between disability income and her expenses. “Karen was like a light for me. I was scared and didn’t know what to expect after my diagnosis, but she was always there to make me—and the people who were with me—feel at ease,” Crystal said. “I know she was doing her job, but she really went above and beyond; I felt a real connection with her and know she genuinely cared about me.” Knowing how much our services help patients motivates us to continually enhance the navigator program. We’re working on programs geared toward patient and family satisfaction, with a constant eye on quality, so we can improve patients’ health and prepare them for life after cancer.  Karen Stilwell is an oncology nurse navigator at the Sutter Solano Cancer Center. To learn more about Sutter Health’s comprehensive cancer services, visit www.cancer.sutterhealth.org.

In addition to providing a safe place where anything is open for discussion, we may:

 Assist with finding transportation to medical appointments

 Provide referrals to nutrition counselors, social workers, community and social agencies, grant programs and other financial resources, reemployment specialists, and more

 Focus on the needs of patients’ caregivers, which often aren’t given the attention they deserve

 Assist with access to prosthesis specialists, wig-fitting services and other programs to maintain quality of life. Throughout all the services we provide, a holistic approach is used to meet patients’ and families’ needs.

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For more information or to register online visit: www.solanoturkeytrot.org

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www.solanoturkeytrot.org

10K Run 10K Run 5K Run/Walk 5K Run/Walk Registration 6:30 am-7:30am Start 8 am

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You’re not powerless over breast cancer. Routine mammograms are anything but routine - early detection is key to survival. That’s why it’s so important to get your your yearly* mammogram. If a mammogram finds a lump, you won’t be alone or powerless. Sutter’s clinicians have at their disposal the latest treatment options available. They’ll also treat you as a person and give you the emotional support you need to heal. To learn more about our cancer services, please visit suttercancer.org. * Mammogram recommendations and insurance coverage vary, depending on your age and healthcare insurance, so check with your doctor.

suttercancer.org C724612A

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SoFit Magazine SepNov 2012 Issue  

Inspiration to Live Your Best

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