Blaize Dance & Fitness October 2015

Blaize

Dance & Fitness

October 2015

Allie Single Mom, Competitor, Motivator

r e p e e K e e B e Th Colleen Foley

Haute Accessories Week Fall 2015

Arizona Mom’s

Bisi

Holiday Low Calorie Recipes

Los Angeles, CA Staples Center Ritz Carlton Hotel

Being Thankful!

Featured 42

Are We Really Dealing with Depression?

Dr. Lawanda Ford Johnson

46

Grilled Chicken Drumsticks with Oven Baked Sweet Potato Fries

100

Put some FUNk in your fitness with Fierce FUNk 速

64

Allie Henderson

Single Mom, Competitor, Motivator

128

The Be Keeper- Colleen Foley

Contents

12 - Haute Accessories Week Fall 2015 72 Heavenly Hair By Shannon

102

My Life in Ecuador

106

DesignsByDanarena’

84 - Hip Hop and Zumbini for KidsNazriel Thomas 114 - GFI in Training-Type 2 Diabetes

18

Stretching and Posing

52

Time for a sneaker upgrade?

58

LaSeyah Co

80

What People are Talkig About

118

94

Aerial Silks

122

Fashion for Mom and Baby

“Exercise and Entertainment“

108

Legends in exercise- Donna Richardson

Fitness on Facebook

Arizona Moms

Haute Accessories Week

is what is hot in Tampa Bay! Lacey B. Smith, of The Fashion Movement, and team has done it again! If you did not get a chance to attend this fabulous fall fashion display at the Carrollwood Country Club (Tampa, FL), flip through our pages and view highlights of the event captured by three talented photographers - Jim McCulloch of JMacPhotography, (Tampa), Palmer Holmes, (Plant City) and Sergii Lakhno, (Clearwater).

www.jmac-photography.com

Designer, Malchijah Hats, Brooklyn, NY Photography by Sergii Lakhno, (Clearwater)

TFM Creative Team - Make-Up Artists: Angelia Stevenson, Leanne Hall & Cherise Henry. Hair Stylists: Nadine Reid, Chantail Williams & Adriana Jenkins

From the Editor

Rejuvenate!

“Fall is a season for balancing light and dark, letting go, and accepting the impermanence oaf things.” - Frederic and Mary Ann Brussat

Hello fall! I love this time of the month don’t you? For me, this season is all about regeneration. As we watch the green leaves on the trees turn to browns, yellows and oranges, and eventually some of those leaves will fall to the ground, as their life cycle has ended. Around this time I also feel a renewal or revival of my spirit. For me, this manifest itself as a psychological shedding or letting go things that have been a burden to me. It is also a time for being thankful for the rich harvest and preparing myself for the season of giving.

Giving of my time to those I love dearly and talents to those that the Creator has placed in my path.

of us from Licensed Psychologist, Dr. Lawanda Ford-Johnson, in her article, Are We Really Dealing with Depression?

Well you know, since this is the season of balance we must have some fashion with our fitness! We are delighted to have a front row seat to Haute Accessories Week, by Lacey B. Smith, of The Fashion Movement, as they give us a glimpse of hot new accessories hitting the runway.

If you still want to see more autumn fashion, Marka Décor Premium is back with wonderful handmade designs that you can place on your Christmas shopping list. Before we One of my favorite quotes is by Fred- rush into Christmas, we have delieric and Mary Ann Brussat, Naming cious Thanksgiving holiday recipes the Days Feature –which says; “Fall that are low calorie, but packed with is a season for balancing light and great flavor! dark, letting go, and accepting the impermanence of things.” I think for so many of us, finding balance Before I sign off, want to thank all can be a struggle. Since we have so of our editors and contributors at much on our plates, we are over- Blaize Dance & Fitness Magazine whelmed with stress- and our bodies for your hard work and commitare desperately seeking refuge from ment. On behalf of the BDF famiit. Our bodies want to let go of ly- thank you readers for subscribing some stuff ! But we must first iden- and sharing the magazine with othtify what those ‘stress triggers’ are, ers! Because of your interest, we are bring balance to our lives, and take growing and we are so grateful for care of our health as we conscious- the opportunity to share such “life ly seek relief or relaxation between changing” stories with the world. challenges. The perfect article to Finally, thank you God. Without read in this issue is The Bee Keeper, you none of this would be possible.

“You can do it all without kicking “Have a happy and safe Thanksgivself-care to the curb!” by Colleen ing holiday!

Foley. Then fitness articles such as, Time for a Sneaker Upgrade?

–helps us determine if our favorite Your partner in health, gym shoes are hurting or helping Constance Blaize-Shorter, EIC us. As we enter the holiday seasons there is an important message for all

Contributors

EDITOR IN-CHIEF

SPECIAL THANKS

Constance Blaize-Shorter

Lacey B. Smith, The Fashion Movement /Haute Accessory Week/ thefashionmovement.com/ www.facebook.com/Hauteaccessoriesweek

FOUNDERS Constance Blaize-Shorter Joseph W. Shorter III

Jovette Muniz, CEO, FULL OF LIFE Pepper Von, Creator of Fierce Funk Dance Fitness/ fiercefunk.com

GRAPHIC DESIGNER

PHOTO ACKNOWLEDGMENTS

Constance Blaize-Shorter

Jim McCulloch of JMacPhotography.com Tampa

Joseph W. Shorter III

Palmer Holmes/ Plant City

CONTRIBUTING EDITORS Laura H. Shorter Vanessa Shorter Sylvia Omard Esquire Ann Thomas Janet Samuel Lauchland Samuel

This Jenn Girl - www.thisjenngirl.com Sergii Lakhno/ Clearwater Jean Pierre Dillard/ funkmation.com/EIC Photo 28 Pixels Photography - www.28pixelsphotography.com Mindy Kerr Photography - www.mindykerrphotography.pixieset.com Melissa Hunt Carol Burgan/Fashion Addict

Shannon Robinson Miquiel L. Banks CONTRIBUTING WRITERS Constance Blaize-Shorter Joseph W. Shorter III

MAKE UP ARTIST AND HAIR STYLIST

Jovette Muniz

Make- Up Artist Andrea Fairweather Bailey www.fairweatherfaces.com /EIC photo

Cuthbert Edmond Blaize

TFM Creative Team (Haute Accessories Week)

Stephanie Bromfield

Make-Up Artists: Angelia Stevenson

Melina Pagoulatos, MBA

Leanne Hall & Cherise Henry

Dr. Lawanda Ford-Johnson

Hair Stylists: Nadine Reid, Chantail Williams & Adriana Jenkins

Shannon Dawkins DESIGNERS

MODELS

Designer/Owner Nicolette Satchell of Technique Designs

Anji Mari

Marina Taenkova / Designer/Owner of MARKA DÉCOR PREMIUM

Natasha Gabriel Peiters

Designer/Owner, Brent Kraus of Ella Bing Bow /ellabing.com

Morelle Momo Thomas

Designer, Shola Yusuf of Shola Designs/ http://sholadesigns.com/

Marcia Alvarado

S

tretching and Posing If you like to exercise in the park, here are some simple stretches you can do before and after your jog, and poses for honing your mental focus with Yoga.

Stretching, a key element of fitness, improves flexibility and allows you to move your joints through their full range of motion. It can enhance physical performance and relieve muscle tension and stiffness. Stretching too vigorously, holding a stretch too long or stretching until it hurts is not recommended. Stretching should feel good. Static stretching, in which you stretch through a muscle's full range of movement until you feel resistance but not pain, is probably the safest type. Stretch to the point of mild discomfort, at most, and then ease up. If you feel any pain, stop.

Berkeley Wellness, University of California

J

ogging Stretches

Overhead Scapula Stretch (shoulders) Target: Scapula, arms, upper back Instructions: Stand with feet hip-width apart and roll your shoulders down and back. Raise both hands above your head towards the sky, keep shoulder down, away from ear. Now, with your palms facing upward, push your arms slightly back and up. (You can interlace you fingers lightly) Feel the stretch in arms, shoulders (scapula), and upper back. Hold the stretch position for 15-30 seconds. Repeat for 2-4 repetitions; try to stretch a little deeper each repetition.

Overhead Triceps Stretch Target: Arms/Triceps (back of the arms) Instructions: Stand with feet hip-width apart and roll your shoulders down and back. Reach your right arm to the ceiling keeping your shoulder down away from your ears. Bend your right elbow placing your right hand toward the middle of your back with your palm facing your back. Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow. Apply light pressure to deepen the stretch. Hold the stretch position for 15-30 seconds. Repeat for 2-4 repetitions; try to stretch a little deeper each repetition.

Arms up lateral stretch -Lateral Stretch Target: Back, Latissimus Dorsi (Back- middle, outer, Lats) Stand with your feet about shoulder-width apart and toes pointed straight ahead. Keeping your knees slightly bent (1 inch), place one hand on your hip for support while you extend your other arm up and over your head. Now slowly bend at your waist to the side, toward the hand on your hip. Move slowly; feel a good stretch. Hold and relax. Gradually increase the amount of time you are able to hold the stretch (easy stretch or 10-15 seconds). Repeat for other side. Always come out of a stretch slowly and under control. No quick or jerky movements.

Hamstrings Stretch Target: -Hamstrings, back of the of legs In a standing position, begin this stretch by leaning back on a secure structure, in a crouching position (shown in picture).

In a seated position on the edge of a chair. Extend one leg out in front of you with your knee straight and your heel on the ground. Keeping your knee straight, lean forward with your back straight, toward your straight leg, bringing your chest toward your knee. You'll feel the stretch on the posterior aspect (back) of the thigh. Note: Exercise can be done with support (chair, wall, bench, tree) or without- which calls for balance achieved by engaged abdominals.

Alonnisos, Greece Complimentary photo, Melissa Hunt

Seated Butterfly Stretch Targets: Legs, Inner Thighs (adductor muscles) Directions: Legs folded in front of you in a diamond shape with the soles of your feet together while holding your ankles. Engage your abdominal muscles to stabilize your spine. Place your elbows against the inside of your thighs and carefully push the thighs downward. Keep the back flat and your head aligned with your spine. This should create a stretch through your inner thighs. Continue to press downward using your elbows to the point of tension in the stretch, but do not bounce or push to a point of pain. Continue to press downward to the point of tension in the stretch, but do not bounce or push to a point of pain. Hold this position for 15 - 30 seconds, then relax by returning to starting position.

Standing Adductor Lunge Stretch Targets: Adductors (inner thighs), glutes and calf Stand with your hands on your hips, feet more than shoulder-width apart and toes pointed forward.

Bend your right knee and lean your body weight over your right leg and place your hands slightly above your knee. Stop when you feel stretching -but no pain -- along the inside of your left thigh.

Hold for 20 to 30 seconds and repeat three times, then switch sides and perform on your left leg. After your run, image two shows a deeper lunge stretch – for legs that are extremely warmed up!

Women's Knitted Headband with Sparkly Crystals (Merlot)

MARKA DECOR

Knitted Fashion Leg Warmers Trendy Boot Toppers with Crystals and Clusters (Purple)

Quadriceps Stretches Often referred to as your quads, your quadriceps femoris muscle covers most of the front and sides of your thighs. To stretch them, stand upright and pull your leg behind you with the corresponding hand. Try to keep your knee pointing downward as you do this stretch to protect your knee joint. You can use a chair, park bench or tree, if outside, to balance yourself. Stretching the front part of your legs after running up hills is very important to improving your flexibility so that your muscles can quickly become loose, limber and pain free.

(Left to right - Model Anji Mari, Designer/Owner Nicolette Satchell of Technique Designs, and Model, Natasha Gabriel Peiters)

www.teniquedesigns.com www.jmac-photography.com

YOGA POSES Choose a convenient time, choose a safe and comfortable place, practice on a relatively empty stomach (2-3 hours after your meal), keep your yoga wear simple, warm up before doing intense yoga postures, it is your own body; be gentle on it, be consistent, and include a variety of yoga techniques.

-The Art of Living

Boat Pose

(par-ee-POOR-nah nah-VAHS-anna) Some Benefits: Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress and improves digestion.

Instructions: 1. Sit on the floor with your legs straight in front of you.

Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.

3. Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

4. While the lower belly should be firm, it shouldn’t get hard and thick. Try to keep the lower belly relatively flat.

Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

2. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slight- 5. At first stay in the pose for 10-20 seconds. Gradually ly above the level of your eyes. If this isn’t possible remain increase the time of your stay to 1 minute. Release the legs with your knees bent, perhaps lifting the shins parallel to with an exhalation and sit upright on an inhalation. the floor.

Extended Triangle — Utthita Trikonasana (oo-TEE-tah treekoh-NAH-suh-nuh) — Some Benefits: Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine. Stimulates the abdominal organs.

Directions: 1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

2. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

3. Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

4. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

5. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

Bow Pose (Dhanurasana) Some Benefits: Strengthens the back and abdominal muscles, stimulates the reproductive organs , and opens up the chest, neck and shoulders

Instructions: 1.

Lie on your stomach with your feet hip-width apart and your arms by the side of your body.

2.

Fold your knees and hold your ankles.

3.

Breathing in, lift your chest off the ground and pull your legs up and back.

4.

Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!

5.

Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.

6.

Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.

7.

After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Lord of the Dance Pose:

3D Worship Conference “Dancing in Devine Destiny” November 14, 2015 9am -3pm Pilgrim Journey Baptist Church 7204 Bethlehem Road Henrico, VA 23228 ​Tel: 804-672-9319 ​Fax: 804-672-8289 ​http://www.pjbcrichmond.org

Hosted by

Conference Facilitators

Willnette Lightfoot Dance Ministry Director, ​Pilgrim Journey Baptist Church​

Rev. Lacette Cross, Founder of Will You Be Whole Ministries

Rev. Dr. Marquita Carmichael Burton, Pastor Antioch Baptist Church Susan, VA

(not-ah-raj-AHS-anna) Instructions: 1. Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee.

Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

2. There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.

3. Begin to lift your left foot up, away from the floor, and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.

4. The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more. Then raise the thigh as described in step 3. This second variation will increase the lift of your chest and the stretch of your shoulders.

5. Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

Sources - Health and Wellness Clinic © 2012, Yoga Journal ©2014, ACE Fitness ©2015, Stretch Coach ©2015, Berkeley Wellness, University of California, The Art of Living, “Yoga at Home” ©2014 Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. You should contact your doctor immediately if you experience any symptoms of weakness, unsteadi-

Studio 28 Dance Productions Dance Company www.yourstudio28.com 28 Pixels Photography www.28PixelsPhotography.com

Are We Really Dealing with Depression?

Are We Really Dealing with Depression?

D

epression is REAL. Unfortunately, depression is a loaded word in our culture. Many people associate it, however wrongly, with a sign of weakness. An estimated 16 million Americans are effected by depression yearly—almost 7% of the population. Although people of all ages and racial, ethnic, and socioeconomic backgrounds can experience depression, women and young adults are more likely to experience depression as compared to the general population. According to the National Alliance of Mental Health (NAMI), women are 70% more likely than men to experience depression and young adults, aged 18–25, are 60% more likely to have depression than people aged 50 or older.

I

t is also imperative to distinguish between experiencing episodes of major depression and feelings of sadness. For instance, sadness and downswings in mood are normal reactions to life’s struggles, setbacks, and disappointments. Often times, many people use the word “depression” to explain these kind of feelings, but depression is much more than just sadness. Major depression is different from normal sadness in that it interfere with one’s ability to function in day-to-day life such as one’s ability to work, study, eat, sleep, and have fun. One can experience feelings of helplessness, hopelessness, and worthlessness so intense and unrelenting, with little, if any, relief. Such inexorable feelings can lead someone to contemplate or attempt suicide. Additionally, some forms of depression are slightly different, or they may develop under unique circumstances such as psychotic depression (when a person has severe depression plus some form of psychosis), postpartum depression (more serious than the "baby blues" that many women experience after giving birth), and seasonal depression (onset of depression during the winter months due to seasonal variations of light).

Signs and symptoms of depression include: • Persistent sad, anxious, or "empty" feelings • Feelings of hopelessness or pessimism • Feelings of guilt, worthlessness, or helplessness • Irritability, restlessness • Loss of interest in activities or hobbies once pleasurable, including sex • Fatigue and decreased energy • Difficulty concentrating, remembering details, and making decisions • Insomnia, early-morning wakefulness, or excessive sleeping • Overeating, or appetite loss • Thoughts of suicide, suicide attempts

C

ertain people may feel depressed around the winter holidays (Thanksgiving, Christmas, New Year’s) due to seasonal affective disorder (SAD), sometimes referred to as seasonal depression. Seasonal depression can sometimes be confused with the “holiday blues.” These two conditions are really quite different in that people with SAD are suffering from a clinical depression (as described above) that arises out of their special biology, whereas the holiday blues involve sadness that arises out of psychological conflicts. According to Mental Health America, many factors can cause the "holiday blues": stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one's family and friends. The demands of shopping, parties, family reunions and house guests also contribute to feelings of tension. Additionally, SAD typically lasts for several months, whereas the holiday blues are usually confined to the holiday season. Finally, people with SAD usually experience a variety of physical changes – for example, in eating, sleeping, energy level and daily functioning. People with the holiday blues don’t typically show these changes.

Whether you are experiencing a period of clinical depression, SAD, or holiday blues, it is important to cultivating a lifestyle of being mentally fit!

Some mental fitness tips include: ·

Cultivating supportive relationships

·

Getting regular exercise and sleep

·

Eating healthfully to naturally boost mood

·

Managing stress

·

Practicing relaxation techniques

·

Challenging negative thought patterns.

When support from family and friends, positive lifestyle changes, and emotional skills building are not enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments.

Here are some tips to avoid holiday depression: • Do not take on more responsibilities than you can handle. Set realistic goals for yourself.

• Make a list and prioritize the important activities. This can help make holiday tasks more manageable.

• If you are lonely, try volunteering some of your time to help others.

• Find holiday activities that are free, such as looking at holiday decorations, going window shopping without buying, and watching the winter weather, whether it's a snowflake or a raindrop.

• Limit your consumption of alcohol, since excessive drinking will only increase your feelings of depression.

• Celebrate the holidays in a new way.

• Spend time with supportive and caring people.

• Make time for yourself !

• Let others share the responsibilities of holiday tasks.

• Keep track of your holiday spending. Overspending can lead to depression when the bills arrive after the holidays are over.

Dr. Lawanda Ford-Johnson Licensed Psychologist

Grilled Chicken Drumsticks with Oven Baked Sweet Potato Fries

During the holiday seasons we love to cook our comfort foods! But too much comfort can lead to a lot of calories. So below are some low calorie recipes that can be served as an appetizer or the main course.

Grilled Chicken Drumsticks Nutrition Information Serves 6 Calories 72 Total Time - 40 (prep time 10 mins, cook time 30 mins)

Ingredients

Oven Baked Sweet Potato Fries

6 Chicken drumsticks

Nutrition Information

Season - makes more than you need - keep for next time

Serves 4 Calories 122

• 1 tbsp kosher salt • 1 tsp black pepper

Total Time - 40 (prep time 10 mins, cook time 30 mins)

• 1 tsp garlic powder

Ingredients

• ½ tsp cayenne pepper • 1 - 1½ lb. sweet potatoes

Instructions

• ¼ cup olive oil

Pat dry the drumsticks. Trim of excess skin and any loose bones/tissue especially in the joint area.

• ½ tsp paprika

• ½ tsp kosher salt • ¼ tsp cinnamon

Now preheat grill to get a surface temp of about 450. That is medium high on a standard gas grill and medium on a hotter gas grill. Clean and oil.

Instructions Preheat oven to 425 degrees. Line a baking sheet with aluminum foil (preferably the easy release kind).

Mix spices. 1 T kosher salt, 1 t pepper and garlic powder and ½ t cayenne pepper. This is more than you need. Keep it for next time. You may want to skip the cayenne if cooking Peal the sweet potatoes. Cut into strips that are about ½ inch wide on each side. for little ones. Or use seasoning of your choice.

Lightly sprinkle chicken on all side to taste. Let rest at room Place the sweet potatoes into a re-sealable plastic bag. Add oil, salt, paprika and cinnamon. Seal the bag and shake temperature until grill is ready. well to thoroughly coat the fries. Spread the potatoes out Check grill temp if possible and place chicken on grill. onto the baking sheet in a single layer.

Flip every 5-7 minutes until internal temp of 185-190 degrees. About 30-35 minutes.

Cook for 30 minutes, turning every 10 minutes, until Let rest for 10 minutes before serving. They are way too hot slightly browned. Transfer immediately to a paper towel anyways. lined plate and serve warm.

Super easy, never fails, grilled drumsticks for the whole family. Just pat dry, spice and cook over medium high heat.

Please note that cooking times are an estimation. DifferThen you will have crispy goodness for all. ent ovens cook differently so you may need to increase the time to reach desired doneness. Ovens should also be regularly calibrated to ensure that the temperature inside the oven is the temperature on the dial.

Important: Before adding food to your diet, please consult either your physician, nutritionist, or dietician to avoid food allergies and to ensure dietary balance as it pertains to special issues such as diabetes, celiac disease and the like.

Sources: Grilled Chicken Drumsticks, by Dan Mikesell- 101 Cooking for Two, Yummly.com- June 26, 2011, Oven Baked Sweet Potato Fries, by © Sarah W. Caron and Sarah's Cucina Bella, 2005-2012 -yummly.com- January 22, 2008. Edits by BlaizeDance, Inc. for Blaize Dance & Fitness Magazine © 2015.

Low Carb Cranberry Sauce Nutrition Information

Instructions

Serves 3-4

Add your chosen liquid to a saucepan and bring to a boil. Add the cranberries, reduce heat and boil gently until all berries have popped and softened, stirring occasionally. Pour into a bowl and cool completely. Cover and refrigerate until serving time.

Calories 70 (additional calories added with toppings) Total Time - 25 mins

Ingredients • 12 oz. bag fresh cranberries • 1 cup of water OR 1 cup prepared artificially sweetened orange juice drink • 1/2 to 1 cup artificial sweetener of your choice (my choice is agave nectar) • Optional – add toppings such as pineapples, walnuts, and raisins

Tips: Serve in a glass bowl so that guest can see the details of the cranberry relish. Make sure that toppings are placed on the top, inside or around the dish. You can also place on the table for guest to prepare themselves.

Tips: Find a recipe that you like and substitute with your favorite artificial sweetener.

Sources- yummly.com- Low Carb Cranberry Sauce, from Eat at Home, Guest post from Dawn Farias. 2010, http://dawnbydesign. blogspot.com/. Some ingredients and suggestions from BlaizeDance, Inc. BeFit©2015. Photo by Stephanie Frey

Pumpkin Soup Nutrition Information Serves 4 Calories 140 Total Time - 40 (prep time 10 mins, cook time 30 mins)

Ingredients • 1 tbsp extra-virgin olive oil • 1 onions (large, chopped) • 3 cloves garlic (minced) • 1/4 tsp dried thyme (or 1 tsp fresh) • 4 cups pumpkin (roasted, or 2 15 oz. canned pumpkin) • 7 cups reduced sodium chicken stock (depending on how thick you like your soup) • 1 tsp salt (lots of freshly ground black pepper, both approximate, season to taste – don’t be afraid to season liberally) • Parsley (garnish with finely minced)

Instructions Heat a tbsp. of olive oil in a dutch oven (large heavy cooking pot). Sauté onions over medium heat until translucent; add garlic and thyme. Then sauté a few minutes more.

Add pumpkin and chicken stock, stir to combine. Simmer for 15-20 minutes, then blend with an immersion (hand) blender.

Alternatively you can use a standard blender. Season with kosher salt and freshly ground pepper; garnish with finely minced parsley. (Add a small dollop of crème fraiche and swirl, if desired).

Cooking Utensils: You can purchase a good dutch oven from the Martha Stewart Collection Collector's Enameled Cast Iron 6 Qt. Round Casserole-only at Macy's 107.99. Also at Macy's is a Cuisinart CSB-79 Hand Blender, Smartstick 2 Speed $79.99.

Getting the correct cooking tools can help you produce a meal very close to the recipe that you are following.

Tips: Pumpkins are in season, but there is so many to choose from. One of the most convenient pumpkins for soups is the Baby Bear pumpkin. It is small in size and weighs only one to two pounds. It has thin seeds which are great for roasting and making soup.

Sources- Pumpkin Soup, from The Wicked Noodle, by Kristy Bernardo 2011/yummly.comThe Daily Meal-9 Best Pumpkins for Cooking 2015, Some ingredients and suggestions from BlaizeDance, Inc. BeFit 2015.

Complimentary images by Carol Burgan and Fashion Addict 2015.

I know

that we all have our favorite sneakers to run in and workout in.

However, like anything else, your sneakers are not immune to natural wear and aging. Having said that, “Do you know when it's time to upgrade to a new pair?

And why it is important to do so?”

upgrade

Time for a sneaker upgrade?

Here is how to test your sneakers Your shoes

need to be replaced when they are no longer absorbing the striking of your feet on a surface when running and jarring that comes from exercises such as box jumping. If your shoes are not able to absorb these forces, chances are you will undergo ankle, shin and knee injuries. You may even develop tenderness on your heel or the bottom of your foot (known as Plantar Fasciitis). Although all the above can be listed as common workout injuries, you may also want to check the appearance of your shoes regularly.

• If your shoes are wearing down unevenly, particularly at the heel; you may need an upgrade.

• The midsoles appear worn down and you can feel it when you’re running.

• You can also do the compression test. Press a thumb into the center of the shoe, where the midsole is. If the midsole feels tough and unyielding (rather than cushy with some "give"), then it may be time for a new pair.

• When you hold your shoe at both ends- you can twist it easily (the sole should feel firm). "This is called the twist test."

•

The traction on the soles of the shoes is worn flat, (much like the treads on a tire).

• If you find yourself tying the laces really tight to feel supported then the elasticity may have deteriorated.

When you need to throw them away

A

rule of thumb is if you're using your shoes 5 to 6 times a week you'll need new ones every 3 to 6 months. If you use them less than that, then a new pair is only necessary every 8 to 12 months.

Should you feel pain in your knees, ankles, shins, heel, sole of your feet, and your back, that wasn’t there before, it's likely a sign to replace your shoes.

NOTE: Be proactive and avoid pain by tossing sneakers that are not up to standard. No matter how attached you are to them!

To help your shoes last longer • Only wear your sneakers when exercising. As any running, walking, and jumping will wear them down.

•

If you can afford it, get two pairs of sneakers and rotate them. This allows the sneakers that you are not wearing air out.

• Never put your sneakers in the washing machine. Clean them by using a soft scrub brush, cold water and soap. Let them air dry.

• After every workout, take your shoes off properly by unlacing them and removing them with your hand instead of kicking them off. In addition, loosen the laces, air them out by opening them up, and store in a cool, dry place.

• When buying new sneakers, try on your old pair of shoes immediately before trying on the new pair. This gives you an instant comparison of which feels better. If your old pair stops feeling comfortable, you may need to toss it.

Does the price of athletic shoes matter when it comes to quality?

Considerations regarding price of shoes: When purchasing athletic shoes you can spend anywhere from $19.99 for no-name brands to $200 plus for the latest popular name brand. A high price sneaker does not always guarantee the right fit or best features. You can find a pair that provides excellent support, cushioning and fit in the middle of the price ranges listed.

By, BlaizeDance, Inc.

TIPS!

According to some researchers, running shoes should be replaced anywhere from 300 to 500 miles after the first wear.

More than anything, worn-out running shoes can destroy your workout, and even your health. Shin splints, knee pain, ankle pain, and even back pain can all result from working out in old shoes.

We have more to share with you about athletic shoes, clothes and equipment. Stay tuned to these special articles. They can help you have a great workout and avoid unnecessary injuries. #BlaizeDanceFIt BlaizeDance, Inc. 2015

Sources: The American Academy of Podiatric Sports Medicine (AAPSM) 2014, American Council on Exercise (ACE) -ACE Fitness Facts on Sneakers, By, Janette Janero, group fitness director at Florida International University. 2015, Recreational Equipment, Inc. 2015, How Often Should I Replace My Running Shoes? By, Calvin Men 2014, Is It Time to Ditch Your Workout Gear? By Sarah Carrillo, 2015

Find your Path in Stockholm Sweden

LaSeyah Co.

Hot Mommy & Me Fashions

Mom and baby will look fashion -ready as they hit the town with matching clutches and moccasins by LaSeyah Co. These accessories are the perfect touch for those afternoon play dates and trips to the mall! Celebrities such as Kim Kardashian, Ciara, Zoe Saldana, and Mila Kunis, would look great sporting these designs. For those fashionistas who are looking for a clutch that can go from day to evening, LaSeyah has a variety of styles just for you.

About Designer Jadene La A native of London, England, Jadene has called Tampa, Florida her home for many years. Growing up, she watched her grandfather, a tailor, work intently at his sewing machine. At the time, she did not realize the impact this would have on her life. Jadene is a self-taught seamstress and a self-proclaimed fashionista. She began making clothing items for herself and decided to try her hand at a clutch purse, which became an instant hit! A lover of shoes, her immediate thought was to incorporate shoes with the clutch. The result, a matching set -chic clutch bag and cute baby moccasins. Naturally, she started her business LaSeyah Co. in 2014. Her hand crafted clutch bags and matching baby booties are just what fashion savvy moms are looking for. What makes these products unique is they are truly “Handcrafted with Love and Dedication”, says Jadene, Owner of LaSeyah Co. The shoes and bags are made from genuine leather and premium materials. If you are looking for a new way to add a hot accessory to your wardrobe and your little angel’s shoe collection, you can contact LaSeyah via facebook.com/LaSeyahco or instagram.com/laseyahco.

Top and bottom photos ( Jadene creating her handmade designs, happy customers sporting their clutches, chic animal skin inspired clutch and booties in fur and leather material.

Courtesy Photos by LaSeyah Co.

DESIGNER/OWNER JADENE

Allie Henderson

Single Mom, Competitor, Motivator

BDF: Allie, what I am always fascinated about is women with children who have to balance their career while being Mom. Especially single moms. In addition, the planning it must take to eat right and stay fit. Although you are a Personal Trainer -and this is what you do for a living- you still have to work out and eat right so that you truly honor the field that you are in. So, let’s go back a little bit. Were you an active kid when you were growing up? Did you play sports?

Allie: Yes I grew up doing competitive gymnastics. After a serious injury I had to quit and did just about everything you could imagine after that. Track, softball, volleyball, basketball and cheer.

My parents always made sure we were involved in something.

BDF: Where you always into physical fitness and what made you choose an occupation in Personal Trainer?

Allie: I have always been active, but really took it the next level and became dedicated within the last six years when I started competing in fitness competitions. I chose to become a PT because within the last six years I have learned so much about myself, and become stronger than I ever imaged I could be. Not just physically, but mentally too. I want to make other people feel empowered and feel there best as well!

BDF: Did you struggle with your weight at any point in your life? If so- how did you lose the weight?

Allie: Absolutely I did! The hardest time for me was right after I quit gymnastics. I was used to training five or more hours a day and then stopped when I injured my elbow. I began exercising again when I was cleared, but the weight never came off much until I started to change my nutrition.

BDF: What do you like most about being a PT? Allie: What I love most about being a personal trainer is being a part of the positive changes I see in my clients.

Everybody works at a different pace but at the end of the day there is always something positive we focus on to leave things on a good note.

BDF: What certifications do you have?

Allie: I have my CPT for personal training and currently working towards becoming a precision nutrition coach.

BDF: What advice would you give to someone who wants to be a trainer?

Allie: The advice I would give to someone who wants to be a trainer is to know that education drives value.

Never stop learning!

BDF: Where do you work?

Allie: I work at Life Time Athletic in Scottsdale, Arizona.

BDF: What do you love about working for Life Time Athletic?

Courtesy Photos-Allie Henderson

Allie: What I love most about Life Time is that we have all the tools necessary to set individuals up for success by creating personalized programs from many of the lab tests and assessments we offer.

BDF: So let’s talk about motherhood and balancing a 9-5. How do you do it?

Allie: One thing is for sure, I couldn’t do it without the support of my family and friends. My dad and sister help a lot with watching my son in the mornings, and in the afternoons he spends a few hours in the daycare center. He loves it there!

BDF: What is the most rewarding thing about being a mother? Also, what are the challenges of being a single parent?

Allie: There are so many rewarding things about being a mother.

Something that I have always valued is the special bond with my son.

He is a friendly little boy and usually goes to others pretty easily, but there is something about our relationship that is just special. He is definitely “Mommy’s Boy!” Being a single mother has its challenges.

When it comes to friends, dating, and my “me time”- it’s hard not to feel guilty when I’m not with my son considering I also work fulltime. But I realize that balance is good for both of us.

Excited expectant mother Allie takes a picture of her belly.

Courtesy Photos-Allie Henderson

you have approval from your doctor. I BDF: How old is your baby boy and how was lucky enough my doctor cleared me to do whatever I was doing before (Little has he changed your life? did she know…) so I continued my usual Allie: Michael is two years old. He has routine of weight training 3-4 times per changed my life is many ways. The big- week and cardio about 5 days per week. gest change is probably how much I ap- Even going for walks or doing body preciate going to the grocery store all by weight exercises from home can benefit myself now! I’m just kidding. both you and your baby and also make losing the weight much easier.

BDF: Allie give us some tips on how to stay motivated! Often times people come to the gym, get with personal trainer, and have a great workout session.

Allie: So, after having my son life just But when they are not with their PT, it’s feels enhanced! The grass is greener, the a struggle to keep up with that workout sun shines brighter, the birds sing louder. regimen.

Cheesy I know.

Allie: Staying motivated is hard. There are some days I have to drag myself to BDF: Not cheesy at all. I am sure that the gym and frankly try to find reasons the majority of moms feel this way about to procrastinate. At the end of the day, their children. Now let’s talk pregnancy. the only workouts we regret are the ones During your pregnancy, did you main- we don’t do! I surround myself with people who have similar lifestyles, goals, and tain a healthy lifestyle? passions as me. So, on days I’m not feeling motivated they’re there to push me Allie: Maintaining a healthy lifestyle and vice versa. while pregnant is hard. It helped that I BDF: What are the benefits of having a was active before getting pregnant but personal trainer? what helped me the most was probably having a workout buddy. I hate bailing Allie: Lots of benefits to having a peron people so when I knew we had a set sonal trainer! The two biggest reasons schedule it helped keep me accountable! people train are accountability and knowledge. Some people need a trainer to get them in the gym and design workBDF: How long did it take for you to get the weight off ?

BDF: Ha! Trust me, I feel your pain on going to the grocery store.

Allie: To get the weight off completely probably took me about seven months. I breast fed as long as I could so I was not in a huge rush to drop the weight as long as I felt healthy on the inside I was happy!

BDF: What do you recommend that women do in terms of training/working out during pregnancy and after?

Allie: Yes, I highly recommend working out or being active during pregnancy if

Jim McCulloch of JMacPhotography

Haute Accesories Week

TFM Creative Team - Make-Up Artists: Angelia Stevenson, Leanne Hall & Cherise Henry. Hair Stylists: Nadine Reid, Chantail Williams & Adriana Jenkins

outs. Others just want to learn!

BDF: Let’s talk a little more about your baby boy for a minute. Since you are a role model for fitness do you find that he likes to exercise even at this early age? If so what have you taught him so far?

Allie: Oh yes! You better believe we are always doing active things together. Hiking, biking, swimming, t-ball, catch, you name it! Even just going to the park and running around. At the age of two we have already perfected his squat Ha-ha!

having difficulty embracing a healthy life style change that includes a regular exercise and proper nutrition?

Allie: Start small! It’s not big changes that create big results it’s the little ones. Maybe your first step might be taking walks in the morning and/or evening, once or twice a week, take the stairs instead of the elevator, or walk/run on your lunch break. Nutritionally speaking, instead of changing overnight- first step could just be focusing on getting in more water.

BDF: Allie when I look at you, you’re a woman with curves, BDF: As a personal trainer I can only imagine that even muscles and you seem to embrace it! And I might add that family members will ask advice about nutrition and exer- you wear it well! What would you like to say to women in cise. Do you get this a lot from your family and are you al- the gym in regards to body image? ways ready to give advice?

Allie: Well thank you! In regards to body imagine I want to Allie: I am always, always, always more than happy to give tell everyone woman no matter what body type you have, advice to anyone who needs it! But most definitely my fam- you should embrace it! Growing up as a gymnast I was alily because of everything they have done and do for me! ways more muscular than the other girls I went to school Nothing makes me happier than seeing my family live ac- with, and it bothered me. As I got older and became more comfortable in my skin, I started to love the way I looked even more. Nothing changed about my body, just having the mindset of loving who I am because this is the way I’m supposed to be.

BDF: What would you like to say to women about internal fitness and external fitness?

Allie: In regards to internal and external fitness I think people should work out because they love their bodies, not because they hate them. No matter if you are at your goal weight or just beginning your journey, learn to love yourself and your body every step of the way and the process will be much more enjoyable!

BDF: Do you have any role models in the fitness world?

Who was your mentor?

tive and healthy lives!

BDF: If you were not a personal trainer, what other occupation would you be interested in?

Allie: I have always thought about something in the health care field. Orthopedics has always interested me, but so have many other fields. If I wasn’t personal training I would probably apply to PA Educator at school.

BDF: What do you want to tell women out there who are

Allie: There are so many wonderful people in the fitness industry. I wouldn’t say I look up to one person, but I respect a lot of things about a lot of different people. I did have a mentor! She was a new trainer in town at a gym that I worked. I worked at the front desk at the time. One day she invited me to join her for a workout. After our workout, she told me I should consider competing and I about died laughing until I realized she was serious! I ended up competing in figure and my life changed every snice. I always tell her she created a monster Ha! BDF: What word best describes you and why?

What a novel idea, pull-ups equals a piggy back ride for baby Michael.

Allie: If I could use one word to describe myself it would be powerful. I don’t just mean this physically but in several By CBS, aspects. I believe that I have become a powerful person mentally, spiritually, emotionally, and socially as well. We never Edited by Vanessa S. really know how strong we are until ‘being strong’ is the only option you have.

Some Tips for Mom BDF: what is your philosophy in life?

Popular carriers for exercising -MiaMily HIPSTER™ $169.00 @-miamily.com, Ergobaby Performance Baby CarAllie: My philosophy in life is not take life too seriously. rier-$140.00 @ store.ergobaby.com, and boba® Air Baby We’re not here for a long time- we’re here for a good time! Carrier ($64.99 -@ bedbathandbeyond.com. Important: We have good days and we have bad days but the bad days Make sure you choose products that have back support and make the good days feel better. There are lots of crazy people perform exercises that do not involve jarring, jumping or out there, but there are also a lot of great people out there. bending down while using a carrier. Babies should be 4-5 When we come across arrogant people, sometimes all we can months old before you are able to work out with him/her in do is kill them with kindness. If you put good things out into a carrier. Always support your baby’s neck and head. For tips, the universe, good things will come back to you. The more go to babycenter.com (How to exercise with your baby) and love you give, the more love you get. When you truly believe babble.com/body-mind/exercise (Exercise with Baby). something in your mind, anything can happen!

Heavenly Hair There’s a lot of information in social media these days regarding hair. Hair texture, hair color, hair extensions, hair trends, and a plethora of instructive “how to” hair videos. You name it, social media’s got it.

What are women looking for? Everyone just want to have great healthy hair! I’ve been fortunate to have traveled across the country and meet a lot of stylist, good and bad, who has their own personal philosophies on hair. I must say though, that I gravitated to the stylist who could teach me how to take care of my mane. And I believe that this is what most women want from their hairdressers. So, without further ado, meet Shannon. This stylist has been in the business for 15 plus years, and her clientele consist of ladies of all races.

Below, she has shared some tips with us on the different hair types and how we can keep our hair at optimum health. Although we all have different hair textures, when it comes to the care needed for our tresses, we actually have a lot in common!

Asian Hair • Asian hair type is naturally very coarse and strong in texture but mostly straight.

• Moisture shampoos and conditioners are great for Asian hair.

• No need to wash your hair every day, as excessive washing and the heat from the blow dryer will fry your hair. So, I recommend shampooing 3 times per week along with a leave in conditioner. I love to use the Chi Silk Infusion Leave- In Treatment because it softens the hair and prepares it for a nice blow dry.

• Normally a flat iron isn’t needed for this hair type because it dries straight with volume most of the time.

• I recommend getting a trim every 6 to 8 weeks in order to keep your hair healthy–otherwise you’ll have more damage or split ends.

Black Hair

Hispanic Hair

• Black hair can be curly at its natural state or chemically relaxed.

•

Most of the time people of Hispanic descent have a curly textured hair.

• If you choose to wear a relaxer, it is important to re• I suggest shampooing 1 to 2 times a week. lax your hair on a schedule. Every 6 to 8 weeks is the • GK Hair Taming Systems are a great tool for this type average timing. Normally after 8 weeks you may start of texture. It is an in-salon treatment that penetrate the to experience some breakage. Trimming your hair is neccuticle to improve texture, enhance manageability and essary every 2 months. reduce frizz for 3-5 months.

• Relaxers must be done by a professional as you will • Haircuts should be done every 2 months or so. receive the best results and it’s safer.

• Personally, on my clients I tend to use a lot of heat on • It is important to make sure that you hair is never too their hair. Therefore, I always recommend heat prodry while your hair is relaxed. Hence, deep conditioning tectants before every blow dry and flat iron service. Mais great between hair washes. One of my favorite leave in trix total results heat resist lotion is my go to product. conditioners are Naked Infusion 365 by Essations.

• • If you choose to color your hair, Avlon hair color line is a great way to go. It is a conditioning semi-permanent system that gives you rich vibrant color and leaves your hair looking silky and healthy.

• For daily moisture, Keracare Essential Oils by Avlon is a great choice.

Indian Hair • Indian hair is very soft in texture and easy to manage.

• Shampooing is only necessary 2 to 3 times per week.

• Most products work well with this hair type because it is so versatile and manageable.

• I recommend Matrix Conditioning Balm because it recovers the natural shine, silkiness, softness of the hair.

• This hair type is more resistant to breakage than other hair types. Therefore, you will only need to get cuts or trims 6 to 8 weeks, especially if it is long. This will prevent hair cuticle from splitting.

FACT: Women of various cultures choose virgin Indian hair for extensions and weaved hairstyles. They consider it the highest quality of hair because of the inconsistencies in texture and color. And these inconsistencies can never be covered by perming or color, not like processed hair. It is healthy hair and hold highlights well. In addition, the hair can also withstand high temperature heat styling.

FACT: Women of various cultures choose virgin Indian hair for extensions and weaved hairstyles.

Glenda Dexter, Realtor Century 21 Shaw Realty Group 813-610-8369 www.myhouse21.com

Glenda Dexter is a native Floridian born and raised in Plant City, Florida. Hence, she is very familiar with the local real estate market. Her educational background includes a BS in Business Administration, Masters of Business Administration, and an AS in Nuclear Medicine Technology.

In addition, she has been in the customer service industry for over 20 years-of those she’s served 10 years as a manager at various companies. Glenda is accustomed to working in a fast pace environment and is quick and efficient when handling difficult situations and client negotiations. This multitalented agent loves working with both buyers and sellers and recently joined Century 21 Shaw Realty Group (one of the largest relocation companies

in the world (Cartus), in January 2015. With 12 plus years of experience in the Real Estate industry, she brings a wealth of knowledge and experience to the company.

If you, a family member or friend is looking for a highly qualified agent to buy or sell a home anywhere in the world, give Glenda Dexter a call!

“Glenda’s reviews showing that she is committed to member satisfaction.”

Antigua Home for Sale

Caucasian Hair • Since fine hair doesn’t hold as much volume, it has the tendency to feel oily much fasterthan thicker hair. I recommend shampooing 2 to 3 times a week. Be mindful that over washing strips the hair of its natural oils.

• If you are also bleaching your hair, remember that these chemicals are very harsh for your hair and you will definitely need a deep conditioning every week. Use GK Deep Conditioner, it is perfect for moisture repair.

• Always use hairsprays that have flexible control verses firm hold. They are less harsh on the hair.

To keep healthy ends I suggest visiting your hairstylist every 2 months.

•

If you want healthier hair with long lasting color, use UV protection shampoos and sulfate shampoos. Matrix Colorlast Shampoo and Conditioner is an awesome choice.

• To keep your color looking like new and your hair healthy, use UV protection shampoos and sulfate shampoos. Matrix Colorlast Shampoo and Conditioner is an awesome choice.

Shay’s Top 10 Product Picks for all Hair Types 1. Matrix Conditioning Balm An intensive-conditioning System that deeply replenishes hair with the basic elements hair needs to moisturize and restructure. Contains the Biolage Balm Botanical Complex that combines pure botanical extracts of Rosemary and Goldenseal with deep conditioners that rejuvenate dry, damaged hair. Hair recovers its natural shine, silkiness, softness.

2. Naked Sulfate Free Moisture Repair Shampoo Naked Moisture Repair Shampoo gently cleanses without stripping the hair. Gives intense boost of moisture and needed extracts and vitamins. Contains supreme detangling complex, making hair more manageable.

3. Matrix Biolage Colorlast Shampoo with UV Protection

Forget about de-saturated color. These state-of-the-art formulas and color-treated hair care products, inspired by nature, help protect hair, balance moisture and even out the hair’s surface for saturated, shiny, vibrant color that stays truer.

4. CHI Silk Serum (Silk Infusion Silk Reconstructing Complex) CHI Silk Infusion Silk Reconstructing Complex is a rich leave-in treatment enriched with silk along with wheat and soy proteins that will penetrate and help strengthen the hair, while providing incredible softness, manageability and shine without build up.

5. CHI 44 Iron Guard Thermal Protection Spray With cationic hydration interlink technology, this product is infused with a CHI 44 Ceramic thermal styling formula that helps strengthen and protect hair from daily use of thermal tools. CHI Thermal styling allows you to create multiple textures with outstand-

ing style memory that can be regenerated. Positively charged silk molecules interlock into hair’s natural structure to build strength and resilience and improve moisture and shine. This is a thermal protection spray that works from the inside out and is a weightless formula with no build-up.

6. Keracare Oil Sheen with Humidity Block KeraCare Oil Sheen Spray is enriched with unique agents to combat reversion. It adds a natural-looking sheen without leaving a greasy feeling and leaves hair soft and light. Contains a conditioning blend of Olive Oil, Carrot Oil, and herbal extractsNo CFCs or drying alcohols.

7. Nairobi Wrapp-It Shine Foaming Lotion Nairobi Wrapp-It Shine Foaming Lotion adds body to hair, non-flaking and fast drying. Prevents hardening of hair, hair breakage, eliminates combing discomfort for client, and adds fantastic silky sheen instantly 8. Matrix Oil Wonders Micro Oil Shampoo 9. Lightweight Oil Wonders Micro-Oil Shampoo, infused with Moroccan Argan oil features a unique technology in which micro-sized particles of Moroccan Argan oil are evenly dispersed in the silicone based shampoo for gentle cleansing and nourishment while providing softness and shine.

10. Matrix Oil Wonders Oil Conditioner Oil Wonders Oil Conditioner infused with Moroccan Argan oil provides lightweight conditioning while restoring manageability for touchable softness and shine.

11. Avlon KeraCare Dry & Itchy Scalp Oil/ Glossifier Formulated with penetrating emollients and active ingredients. Soothes and relieves itching and scalp dryness. Helps prevent the return of dry, itchy scalp conditions. Gentle enough for daily use. Moisturizes the scalp to prevent dryness and flaking, preserves the scalp’s natural moisture balance, and restores dry and flaky scalps to a healthy looking condition.

12. Agadir Argan Oil Hair Treatment Agadir Argan Oil Hair Treatment moisturizes and conditions dry, damaged hair. Use it as a hair serum before styling hair with a curling iron or blow dryer.

Agadir oil contains vitamins and antioxidants that nourish hair leaving it feeling soft and with a refreshing scent. 100% pure and certified Argan oil repairs, softens and strengthens dry, brittle, frizzy, and overworked hair. Nourishes and soothes dry, itchy scalp, encourages healthier, hair growth, and hair control and manageability.

Source of product information -biolage.matrix.com/biolage.matrix.com/ULTA.com/CHI Revolutionary Hair Products/Avlon/ KeraCare® Oil/sleekhair/oilwonders. matrix.com/Avlon /KeraCare products/Agadir Argan Oil Hair Treatment

By Shannon Dawkins Edits, CBS Shannon G. Dawkins also known as “Shay” is a licensed cosmetologist who has been doing hair for over 15 years. She is also a graduate of Sheridan Technical Center, Hollywood, FL. During the course of her career, Shay has worked in private and corporate salons where she has gained knowledge, education and experience in the competitive field of hair and beauty. “I have a passion for hair and I strive for excellence in my work with each and every client”; says Shay, Owner of Heavenly Hair by Shannon.Knowing that a versatile clientele is key in this business, Shannon’s portfolio boast of her work with clients of varying cultural backgrounds. Some of her specialties are cutting, coloring, styling, and weavingwhich are all done in her “boutique style” salon, Heavenly Hair by Shannon, Pompano Beach, FL. For a consultation and appointment please contact Shay at www.heavenlyhairbyshannon.com.

Location: 2001 N Federal Hwy Suite #18 Pompano Beach Centre Mall2nd Floor Pompano Beach, FL 33062 Phone: 954.867.4340

What people are talking about!

Couples Food for Thought In our June issue, we asked Haven if her husband was supportive when she decided to re-invent herself both physically and occupationally. And this is what she said…

Ha! He wasn’t completely enthusiastic at first. However, he realized I needed this to build my self-esteem.

He also realized that this sport wasn’t sexual in nature, it was about women becoming the most fit they could be and showing off their hard work. He wants me to be happy most of all. So, he supports this occupation because he knows I can’t sit at a desk for eight hours.

- Haven Hennessey, Mother, Wife, Fitness Instructor and Personal Trainer, Clearwater, FL

We loved these honest Facebook post Thanks for the encouragement.

Today was tough. Been trying to stick to my 5 days a week since first part of August. It is so hard to squeeze 30-45 minutes in a day with 3 kids and a dog and still have to cook dinner. But it has paid off so I’m keeping it moving. You guys do the same!

-Tasha Drungo Harrison, Mother, Wife, Exercise Enthusiast, Columbia, MD

Family First, No Regrets!

Late this afternoon I went for a hike on Pinnacle Peak trail. I bumped into a member who religiously attended my classes. He appeared embarrassed to see me because he hasn’t attended in a few months. He apologized with a long face and said he let his family get in the way of his schedule. He spent his time getting his daughters prepared and moved for their first year college. I was baffled and sad at his comment. I said, “Congratulations and thank you for letting your family get in the way!” I often hear this from members now that school and kids sports are back in season. Team, your family comes first! Shape your life around your family, or you’ll regret missing a special moment.

Greater results and reward comes when you mix things up. There are several options to maintain a healthy lifestyle; getting up an hour earlier and go for a run; skipping that cheeseburger for lunch and go on a thirty minute walk; or make better dietary choices.

Being healthy is not just physically fit, you need to be mentally fit as well. Family first! No regrets!

See you soon! XOXO! -Babette Nolton Bouchard, Mother, Manager, Group Fitness Instructor, Scottsdale, AZ

Running with a purpose “Excuses are for those who don’t want it bad enough!” Cheri loves to run, and her most memorable runs honored her brothers and sisters who died from suicide.

-Holly Cheri Faison-Moore, Army Staff Sergeant (SSG/E6), Wife, Olympia, WA

Articles our readers are talking about Memories of Hip Hop “Elbow Spin” (April 2015) Hip Hop is a little different than it used to be. I remember how new it was and how everything in our lives somehow revolved around the growing movement. Hip Hop was young, fresh, and the world hadn’t seen anything like in a long time.

Many people tried to define it, frame it in a way that could explain the phenomenon but it simply could not be defined because it was still evolving and shaping the world -Joseph W. Shorter, III

Jovette Muniz “Independent Beachbody Coach” (April 2015) A health and fitness journey is a LIFESTYLE change and I believe that is where most people miss the boat. It doesn’t take 3 days, 3 weeks, 3 months or 3 years to achieve a ‘healthy’ lifestyle. I will be able to tell, in 30 years, if I have "arrived." I am not deceiving myself into thinking I will be in the 120s by next month because slow and steady will ALWAYS win the race. I have come to the conclusion that I just have to work twice as hard as everyone else. My motto has always been never give up never surrender. I never allow my age to hold me back from doing anything, age is nothing but a number.

So last summer I went for my INSANITY certification and I became an instructor. When I got it I told all my family and friends- “It’s official! I am certified INSANE!” Yes I am a little crazy but in a good way.

-Jovette Muniz, Wife, Mother, CEO, FULL OF LIFE, Independent Beachbody Coach, and INSANITY Instructor, Cibolo, TX

The Unseen Side of the Nutcracker ( June 2015) Lastly, it becomes imperative to train dancers to transform the love, joy, and passion put into performing productions such as “The Nutcracker,” into self-love and self-care, behind the curtains, off the stage, and out of the spotlight. As early as possible, parents as well as dance instructors must begin to assist dancers in developing a healthy self-view that fosters an urgency for them to protect not destroy their mind, body and spirit.

- Dr. Lawanda Ford-Johnson, Licensed Clinical Psychologist

Blogs worth your time This Jenn Girl

This Jenn Girl is the place where you'll find a little bit of everything, that inspires creativity in all forms. Offering beauty and style highlights as well as food and travel inspiration. This Jenn Girl is that 'corner café' where you can unwind over your favorite cup of coffee. www.thisjenngirl.com

Hip Hop and Zumbini for Kids AGES 3-10

BDF: So, I am thrilled to be interviewing you Nazriel!

Nazriel: I’m so grateful to be a part of this awesome opportunity, so thank you for having me!

BDF: I think that I started teaching you dance when you were around seven or eight years old.

What do you remember about me teaching you dance?

Nazriel: Yes. Wow! I started learning dance under your teaching about 15 years ago. I was about seven I believe. It’s crazy to hear myself say that because time flies. One thing I gained from being your student was confidence. Many people told me I had an anointing on my life through the gift of dance, but it was you Mrs. Connie that sharp-

Zumbini Zumbini ened my talent and taught me movement and rhythm while exercising. We also use instruhow to treasure it. ments, scarves, and other engagement tools to keep the kids BDF: Thank you so much for active and energized. those kind words Nazriel! You already had the confidence girl.

You are a natural born leader. BDF: What age group do you I just helped you channel that teach in Zumbini? Is it mostly girls or boys that attend? power into your movements.

Nazriel: What you taught me at such a young age made a major impact, so once again I am forever greatful.

BDF: Having said that, it does my heart good to know that you are teaching little kids dance and dance fitness classes. For those who do not know about Zumbini, can you explain what it is?

Nazriel: Yes. Currently I am employed for a fitness and dance company called Mizfit, Inc. The classes that I teach range from Hip hop to Zumba. The Zumba classes are from ages 3 to 10.

Our preschooler’s class is called Zumbini. Zumbini is a form of dance and exercise, but we teach in a way where it helps the children’s developmental skills. We give them directions such as, how to move and stretch their bodies. Without even knowing it, they begin to understand

Nazriel: Zumbini for our company is broken down into three sections for preschool age. For ages 0-2 we have mommy and me classes where mothers/fathers can attend classes with their kids. Our toddlers, ages 2 ½ -3, do Zumbini and Pre-K, ages 4-5, learn a modified way of Zumba. Zumbini has an even amount of girls and boys.

BDF: What do you enjoy most about teaching Zumbini?

Nazriel: What I love is that we are teaching kids the importance of exercise at such a young age, and we show them how to do it in a fun way.

BDF: You have chosen a difficult age group to teach. I know that we talked about using bright colorful tools earlier. But how do you get them involved when

they are tired of using scarfs and instruments and want to move on to something else? What are some of your creative strategies?

Nazriel: Zumbini can be very difficult sometimes in an allboys class. Students can come in either very active or tired. There are many fun incentives that we use to keep the kids wanting to exercise. We may give stamps or stickers at the end of class for everyone who was a good listener. We also let the student with outstanding behavior wear hip hop chains during the class.

As a company, we know kids so young will have their moments, so we do our best to keep them engaged because exercise is extremely important for all ages.

BDF: How long are the Zumbini classes?

Nazriel: Zumbini classes range from 25-45 minutes depending on the school and the program BDF: What is your favorite thing about teaching Zumbini?

Nazriel: There is so much about Zumbini that I love. As a dance teacher, Zumbini has helped me to be patient.

I really get joy out of impacting a child’s life at such a young age. Teachers help improve their development skills and social skill while they enjoy dance and exercise. More importantly, as an instructor, you are able to make an impact on a generation of children at this very early stage in their lives. They learn about maintaining a healthy lifestyle which helps guard them against childhood illnesses brought on my poor health. I enjoy helping them build their self-esteem by instilling positivity and love in them through dance.

Hip Hop Hip Hop Dance Class BDF: Tell me how you got into teaching hip hop?

Nazriel: Hip hop is my absolute favorite style of dance.

In Tampa, my hometown, I use to teach hip hop classes through an aftercare program. After I moved to Boca Raton I continued teaching for at Mizfit, Inc. BDF: What styles do you teach? As there are so many out there!

Nazriel: The style that is taught is basic hip hop or contemporary style. Since my company is located in various elementary schools around West Palm Beach County and Broward County we don’t teach in the traditional studio based way.

BDF: What are the ages that you teach? What is the ratio of boys and girls?

Nazriel: Hip hop class are 75% girls and 25% boys for grade school ages. Preschools age is 50/50 .Since I teach hip hop from the age 5 through11 classes are very basic and designed for beginners. Now, classes that are ages 5 and 6 do warm up drills and are taught two very simplified routines.

Our elementary age based kids also learn warm up drills, combinations across the floor (to gain confidence), and they are taught a hip hop routine that can be classic or contemporary style hip-hop.

BDF: Who inspired you to teach dance?

Nazriel: Dance is something that was a part of me starting at a very young age. My four siblings and I have always been huge fans of the performing arts and our parents supported us in dance, acting, singing- anything artsy! I always wanted to keep dance in my life no matter what. So, teaching it only made sense. My fifth grade teacher, Jennifer Porter, was definitely the one who inspired me to become a dance teacher. She was such an awesome individual who taught me, at a young age, the impact dance had on me and othBDF: I taught you dance in a church setting using gospel ers around me. She planted the seed in me to teach dance. music only. What kind of music do you use for your hip She said; “You have a story to tell through dance and you hop classes? need to get it out.” My parents, Paula and Nigel Thomas always reminds me of the gifts God has bestowed in me, Nazriel: Mizfit, Inc. uses various pop music from artist such and hearing this from them always keeps me encouraged in as, Ariana Grande, Iggy Azalea, and Fifth Harmony. We the ministry. believe artist such as these have content that is age appropriate.

BDF: What would you say to young women your age who want to become dance teachers?

Nazriel: The advice that I would give to a young lady my age is trust your body. When you dance, look at it as more than movement. Connect it to your life experiences, emotions, and testimonies.

Use dance as a tool- not just as a hobby. Dance is something that is deeply rooted in our American culture and it is our job as dancers to shine a positive light on it. Stay encouraged and never let the image of the world shift your view of dance or discourage you to tell your story.

BDF: I heard that you have a mime/dance group.

Tell us the name of the group and how you guys got started.

Nazriel: Seriously, we do not have a name for ourselves. When we minister at events we are introduced by our birth names. The concept started in my church home, Bible- Based Fellowship Church, in Tampa Florida. I was over the dance ministry at one time, and I met a young man named Anthony Riley, who has been my boyfriend for almost three years. I extended him an invitation to minister with me and my younger sister, Najeen, one Sunday. From there our ministry grew. When I relocated to FAU for school, my sister and I signed up for a women empowerment showcase. After that performance, we decided to keep the ministry going.

BDF: Where do you guys perform?

Nazriel: When it’s just myself and my eldest sister, Nneke, we minister primarily for campus events.

However, when we all minister together the group consist of my sisters, Nneke and Najeen, my older brother, Naeem, and Anthony. Not too long ago, we had the honor of being a special guest at a Gospel Extravaganza for the Dynamic Delta Sigma Theta Sorority Incorporated. We have also been a part of Progressive Black Men “All Lives Matters” remembrance event, and special guest for another annual Women’s Worth Showcase.

BDF: What are your plans for the ministry?

Nazriel: As a ministry we just want to continue to connect with our college community in a way where we can witness the goodness of Jesus Christ. So many young adults get lost when they move away from home and enter college. We just want to be a voice for those students and let them know that being a proud Christian is a great thing!

Nazriel: Thank you. Once again it has been an honor being a part of something so incredible!

Nazriel Thomas is a Zumbini and Hip hop instructor for children between the ages of three through 10. She teaches for a dance and fitness company called Mizfit, Inc. in Boca Raton, FL. This talented young lady also a college student at Florida Atlantic University where she BDF: Will you come back and do a follow up interview is majoring in Public Management. on the ministry? We would love to hear all about how you guys are shaping lives!

“All dreams can come true if we have the courage to pursue them. It doesn’t matter how long it takes you as long Nazriel: Yes, I am here anytime you need me I would love as you never stop.” – Nazriel Thomas to be a part of this great movement you have created.

BDF: Wonderful I am looking forward to it. It was so good speaking with you. I am so proud of you honey.

Keep up the good work!

By, Constance Blaize-Shorter, EIC

Destinations

Oslo, Norway

Complimentary photo by Melissa Hunt

Palmer Holmes Photography

TFM Creative Team - Make-Up Artists: Angelia Stevenson, Leanne Hall & Cherise Henry. Hair Stylists: Nadine Reid, Chantail Williams & Adriana Jenkins

Aerial Silks “Exercise and Entertainment” “Aerial arts, as it’s also called, challenges the mind and body as each Aerial” silk move requires precision in how you handle the fabric to create picturesque shapes.”

Fitness Trend Aerial silk

is one of the latest fitness trends in town.

Classes have increased in local gyms as a form of exercise and it is also being embraced more as a performance art. A lot of dancers, and gymnast train in aerial arts for the pure

performance aspect of it and also to gain the strength and flexibility in the meantime. As for exercise at local gyms, they use aerial equipment as fitness equipment and build conditioning classes based on aerial moves.

Some fitness clubs even blend aerial with yoga to help ease the students into upside down poses and to help them increase their flexibility.

We are so thrilled to have Stephanie Bromfield, former student of Blaize Dance School and a member of the Blaize International Dance Ensemble (B.I.D.E), share her experience with aerial silks and why she is so fond of this performing art.

What is Aerial silks (AS)? Aerial silk is a performing art that utilizes a long pieces of fabric, doubled and secured typically 10 or more feet overhead on a ceiling or free standing rig, to create shapes, and movements.

It uses acrobatics combined with fabric knotting and wrapping techniques to manipulate the fabric. The result is a show of agility, skill and strength.

This is how I got introduced to the art: I had always been a fan of circus arts and greatly admired the flexibility and boldness of circus performers. One day I

happened to come across an image of someone I knew performing with aerial silks and decided to inquire further. I started in December 2014, and since then, I practice one to two times per week when I have the time.

However, when I’m not practicing aerial silk, I do try to work on my strength and flexibility at home.

The muscle groups that Aerial silk targets the most: This art form requires strength of your entire body, but in particular the upper body and core strength is vital. To achieve most moves you will need to be able to climb the fabric and wrap your body around the fabric. This is where the strength of the upper body and core come into play.

The type of training that I have to go through: AS re-

quires good balance, flexibility and upper body strength.

Having previous training in dance was definitely an asset to learning aerial silk, but I have also seen people with a background in gymnastics do exceptionally well. You must be able to lift your own body weight in order to advance beyond aerial basics. Additionally, a firm hand grip is vital, and getting used to the particular fabric you are using. Aerial fabric comes in different levels of stretch and sheen and this affects your ability to climb the fabric. Doing tricks that involve sliding down the

Stephanie is a highway engineer in Kingston, Jamaica. Her training in Aerial silk is done at the Ishimoto's School of Gymnastics, She is also a member of L'Acadco: A United Caribbean Dance Force, and has studied ballet, jazz, lantech (Caribbean Modern dance technique developed by L'Antoinette Stines), traditional and folk dance.

Complimentary Photo - Stephanie Bromfield. Great resources for Aerial silks- aerialsilksatlanta.com, totum.ca/services/silks-training, en.wikipedia.org/wiki/Aerial_silk, kingstonschoolofdance.ca

fabric can result in abrasions on the skin. But I generally find that figuring out the proper attire significantly reduces the chance of these burns. Wearing a leotard and long tights that provide enough friction with the fabric is the key to preventing burns. Wearing a loose fitting shirt can be a problem as it may lift up and expose the abdomen to fabric burns. The only muscle ache I had when I started aerial silk was in my fingers. I have never done any physical activity that involved so much hand grip strength. So, aerial silk challenged that.

Here are some of the movements involved in AS: Several moves from gymnastics and dance are used such as, splits, straddles, pikes, attitudes, and arabesques. Currently my favorite moves are drops where you have to depend on good technique to fall from one position into another.

The difference between Aerial silks and Dancing: Aerial silk is different from dance because it is most often a solo act, although duets and trios are possible. Additionally, aerial silk is confined to the fabric. Dancers are often encouraged not to sickle their feet, but in AS a sickled foot is encouraged to secure some moves.

Instructors background for AS can vary: The instructor I work with has a gymnastics background, but AS is really confined to a very small group of people in Jamaica who are mostly dancers.

Everyone should consider taking AS classes: Aerial arts, as it’s also called, challenges the mind and body as each AS move requires precision in how you handle the fabric to create picturesque shapes. It really allows you to develop upper body strength which women, in particular, often neglect.

Stephanie is a highway engineer in Kingston, Jamaica.

Her training in Aerial silk is done at the Kingston School of Dance She is also a member of L’Acadco: A United Caribbean Dance Force, and has studied ballet, jazz, lantech (Caribbean Modern dance technique developed by L’Antoinette Stines), traditional and folk dance.

Great resources for Aerial silks- aerialsilksatlanta.com, totum.ca/services/silks-training, en.wikipedia.org/wiki/ Aerial_silk,kingstonschoolofdance.ca. Courtesy photos by Stephanie Bromfield.

By, Stephanie Bromfield Edited, by Janet Samuel

(Top) FOX 13's Shayla Reaves-mistress of ceremonies that evening. (Bottom) Designer/Owner, Brent Kraus of Ella Bing Bow /ellabing.com Ties/Model to his right- Morelle Momo Thomas. (Right) Model Marcia Alvarado

Put some FUNk in your fitness with Fierce FUNk ®

Tired of the same old routine at the gym? Put some funk in your fitness and try Fierce FUNk®.

What is Fierce FUNk® you ask? Fierce FUNk® is an exhilarating dance fitness program of old school street style funk with a contemporary hip hop feel. This results in a full body workout.

You can’t help but get grooving with attitude in this class. Created by dance icon and National Fitness Educator Pepper Von, Fierce FUNk® is all about putting FUN in your workout while spreading positive energy with others. His vision is to spread love and positivity through dance fitness. Fierce FUNk® is a workout designed for any age and any level. You do not have to be a trained

dancer to do Fierce FUNk®. If you can step side to side and occasionally yell out, ‘Fierce FUNk® then you can do this class.

There is no right or wrong way to do Fierce FUNk®, as long as you are having fun that is all that matters. Fierce FUNk® is designed to empower the participants to function within their personal power without fear.

class progresses. Everyone gets excited as they learn the routine, high fiving each other throughout class, and getting funkti-fied.

Fierce FUNk® is taught in an add-on style. Each movement is broken down one step at a time. This helps the students learn the dance and instills confidence. This type of teaching style/ Fierce FUNk® is based on four core philosophies: (1) Love is choreography is called add on choreography. In the interim the only way, (2) The goal is bigger than the struggle, (3) Suf- of learning the next step, students keep grooving while moving side to side, watching the instructor show the next step. The fering is optional, and (4) There is strength in unity. class ends with everyone doing the dance together as a group.

This creates a sense of family and community within the class.

Fierce FUNk® is simple movement. It is natural movement we do every day, just with a taste of funk added. For example, you can do a regular walk down the street, or you can put attitude Music is key in any workout, but that is especially true with in your walk and do a G Walk which is a low strolling walk Fierce FUNk®. The music is an energizing blend of old school forward. One of my favorite things about Fierce FUNk® is hip hop and funk, combined with contemporary hip hop that it allows for creative expression, and for the students to designed to keep the party rocking. The moment the music just be themselves and let loose. Everyone has a different funk starts, everyone feels like they are at the club and forget that attitude that comes out when they are grooving to the music. they are working out. Suddenly, the class is stepping side-toside clapping their hands with attitude.

It’s ok to make funny faces and get down in this class.

A unique component of Fierce FUNk® is the use of vocalograWhat can one expect in a Fierce FUNk® class? To have FUN! phy. Vocalography is vocal accompaniment that is performed The moment the music comes on you will be moving and will with certain moves in the routine. An example of this would be a “Hey, Hey” with an overhead arm movement, or a “BOOM, not stop until the end of class. kat, kat, kat, kat, kat!” with a foot movement. This creates even more energy and excitement within the class. Using your Fierce FUNk® has several things which sets it apart. For exam- voice during a workout has added health benefits. Studies ple, the positive energy that is created within the class while have shown that you burn more calories when you are vocal in students are moving. You can literally feel this energy as the a workout. Abdominal breathing, which is considered aero-

bic exercise, not only burns fat but tightens your belly and core. At the end of the class students feel happy, energized, and inspired. This is different from most formats as there is a strong sense of community, and positive energy. Everyone leaves feeling full of love and happiness, which is then conveyed to those that they are in contact with.

BDF: How did you come up with Fierce FUNk®?

Pepper: I recognized a need for a format that was safe, effective and fun for all ages and abilities. And, it needed to contribute to building a better world through fearless love, health and happiness. It was a truly inspired miracle.

Currently there are about 500 Fierce FUNk® instructors from coast to coast in the United States. Each instructor BDF: Did you think that it would take off and be as popuhas their own flavor and funk vibe. They all share one thing lar as it is today? in common, which is their commitment to empower others Pepper: Yes with this fun workout. Students will have fun with Fierce FUNk®, and live a happier and healthier lifestyle.

BDF: What would you say to someone who says they have no rhythm?

So what are you waiting for? Get to a Fierce FUNk® class Pepper: Everyone has rhythm near you today. “When I say Fierce you say Funk! “ Fierce!”

“Funk!” Fierce!” Funk!”

BDF: What is your all-time favorite Funk artist if you had to pick one?

A little chat with Pepper

I was able to sit down with Pepper Von and talk to him about Fierce FUNk® and its evolution:

Pepper: “Funkadelic” By: Melina Pagoulatos, Edited by L. Samuel

Melina Pagoulatos received her Masters of Business Administration (MBA) from the University of Phoenix. This talented dancer is also a fitness instructor and freelance writer. Mel, as she is known to friends, lives in Phoenix, Arizona and teaches various styles of group fitness classes to include, Fierce FUNk®, Zumba, Exotic Dance Sculpt (which she created), just to name a few.

Courtesy Photos from Pepper Von of Fierce FUNk® and Melina Pagoulatos.

My Life In Ecuador

By Cuthbert Edmond Blaize Immersed in the Culture Part I (My Life in Ecuador) In order to learn about the cultural customs and behaviors of any community, one has to immerse themselves into the culture of that community, whether it is locally, nationally or globally. I did exactly that when I decided to teach English in Ecuador in 2011. After traveling throughout Asia in general, but specifically in (Dubai – United Arab Emirates) and (Tokyo, Japan), I traveled to Costa Rica and Ecuador in South America. Comparatively, South America appealed to me intuitively – it felt right. And besides, the culture more closely simulated my Caribbean experiences from the perspective of culture, albeit with a different mother tongue of Spanish rather than the “Queen’s” English and French Patois.

After several email and Skype communication exchanges with the Director of the English Department of Centro de Estudios Interamericanos (Center for Inter-American Studies) – CEDEI, I embarked on my first trip to Ecua-

dor South America. I toured the cities of Guayaquil, Salinas – Santa Elena, Cuenca, and Quito. I spent the first three months in Ecuador with a wonderful family, learning the customs, the language, and the geography of the country. Ecuador has four geographic zones: Galapaos Island - off to the West of the mainland; the Insular zone - off the beaches on the Pacific Ocean; The Sierra – the middle of the country punctuated by the majestic Andes mountain range and lastly, the Amazon – bordering the country of Columbia in the east. I chose to live on the coast because it simulates the

beautiful beaches of the Caribbean, which I love and cherish dearly. Ecuador magically rekindles the enjoyable past experiences of my youth while living on the twin-island paradise in Caribbean Islands of Antigua and Barbuda.

History and Geography All countries, which have undergone colonial conquest, in general, have experienced similar historic phases of Pre-Colonialism, Conquest, Colonial Rule and Struggle for Independence. Ecuador is no different. Ecuador historic time-line can be divided into five phases or eras: Pre-Columbian, the Conquest, the Colonial Period, the war of independence, and the Republican Era. Present day

Ecuador, from my amateurish, perspective has emerged from Spanish colonialism with a mixed culture of indigenous and colonial characteristics. One the one hand, the indigenous are “looked-down” on, and the colonial and mixed-indigenous colonial enjoy preferential and privilege class status. The pre-colonial Ecuadorean enjoyed integrated communities of families working together through commerce exchange of goods and services.

The Manteños were the last of the pre-Columbian cultures in the coastal region existing between the years 600 AD–1534 AD. They were the first to witness the arrival of Spanish ships sailing in the surrounding Pacific Ocean.

The Huancavilcas constitute the most important pre-Columbian culture of Guayas. These warriors were noted

Puerto Lucia Yacht Club

for their appearance. Huancavilca of culture is the legend of Guayas and Quiles, which gives its name to the city of Guayaquil. The Shyris and the Kingdom of Quito existed during the formation of the Kingdom of Quito by the Quitus, the Puruhaes and Ca単ari who inhabited the Andean regions of Ecuador.

The Incas expansion northward from modern-day Peru during the late 15th century met with fierce resistance by several Ecuadorian tribes, particularly the Ca単ari, in the region around modern-day Cuenca, the Cara in the Sierra north of Quito along with the Quitu, occupants of the site of the modern capital, with whom they had formed the Kingdom of Quito.

These wars, as in all national and international conflicts, in the end, usually result in significant changes to the geography of colonized countries.

Geographically, The Republic of Ecuador is situated at the northwest part of South America. It is bordered by Peru in the south and the east and Colombia in the north with the Pacific Ocean in the west. The Galapagos Islands in the Pacific Ocean are part of Ecuador’s territory. Ecuador covers a total area of 283,561 sq. km. including the Galapagos Islands. The Galapagos Island shares its border with Cocos Island of Costa Rica.

Cuthbert Edmond Blaize is a native of Antigua and Barbuda and a retired Navy Veteran. He

works for RBC Management Consulting and teaches English at The CEDEI Foundation in Cuenca Ecuador since 2011. Mr. Blaize was introduced to the English program by Ms. Rhodas, Director of The CEDEI Foundation in Cuenca Ecuador. This group was designed by members of university professors from the United States, Peru, and Ecuador. The principle objective is to promote mutual understanding between peoples and countries of the Americas through academic and cultural exchange as well as service to the community.

In spite of its history, the people of Ecuador are For more information on the CEDEI -www.cedei. generally warm, patient, loving and very accom- org/en/ingles-eng. Complimentary-Cuthbert Edmodating. mond Blaize and BlaizeDance, Inc.2015

DseignsbyDanaRena chase her unique bracelet? Dana then started photographing her designs on Instagram and Face Book. Family and complete strangers started asking how much and where could they purchase them? The rest was history all of sudden Dana started receiving orders for her one of Kind designs.

https://instagram.com/designsbydanarena/ Dana Striggles is a native of Kansas City MO, The Birth of DesignsbyDanaRena was created out of the need that of wanting to make something unique and one of kind designs made out of love and something to give back to her community, It started when the Pandora Bracelets came on the scene and everyone was showing off there different styles.

Dana starting asking herself what was the big deal about the name Pandora and why was it so expensive? Dana stated researching the designs and the visiting stores and going to manufactures to see what was the Importance of these stylish charm bracelets. That is when the light bulb came on when Dana decided what if I made my on bracelet, so one day Dana starting purchasing her unique beads and charms on this special link. Dana’s objective was not just to make an affordable bracelet but something that would last forever elegance, classy, unique.

Once her bracelet was created She started wearing them to work and her co-workers started asking where did she pur-

Dana Striggles live in Georgia with her husband and dog when not creating one of kind designs bracelets she is researching her craft to always find new ways to invent long lasting vintage bracelets that will last forever and can be passed on to future generations.

LEGENDS

Fitness Legends-Donna Richardson Joyner Fitness Legends-Donna Richardson Joyner

Richardson met popular syndicated radio personality Tom Joyner in 1997 after being a guest on his radio show. They became engaged one year later in August 1998, while in Donna Richardson Joyner born November 3, 1962 is Philadelphia en route to the airport. On July 29, 2000, an American fitness and aerobics instructor, author and Richardson married Joyner in Montego Bay, Jamaica and ESPN television sports commentator. Widely known had a week-long honeymoon in Venice Italy. A report in for her series of fitness videos, she was appointed in 2006 December 2012 announced that Richardson and Tom

by President George W. Bush to serve on the President's Joyner had separated, in May 2012, in order to divorce.

Council on Physical Fitness and Sports. She also produc- The New York Daily News stated that the separation is es and hosts Donna Richardson: Mind, Body, & Spirit, “mutual but not exactly amicable.� which airs on TV One, and Sweating in the Spirit, which airs on The Word Network.

She resides in Dallas, Texas. Despite this, she is a staunch Washington Redskins supporter.

She has served on the Women's Sports Foundation Board of Trustees and is an Advisory Board Member for the Boys and Girls Clubs of America.

Fitness Career Certified by AFAA and ACE as an International Fitness Expert, Richardson-Joyner began her fitness career as an Biography aerobics instructor, after responding to a challenge to take Richardson is a native of Silver Spring, Maryland where an aerobics class.[8] She eventually moved on to teach othshe graduated from Montgomery Blair High School. She er instructors. Eventually she began to compete nationally was Blair's first African-American homecoming queen. and internationally in aerobics competitions.

Richardson cites Saundra Woods of Montgomery County Public Schools (teaches at White In 1992 she was hired as a co-host of the ESPN Fitness Oak Middle School Pros Show and co-starred in her first commercial fitness as of Oct 08) as the tape, Platinum Buns of Steel. teacher who most influenced her to Richardson Joyner was selected by The Oprah Winfrey excel and attain sucShow as one of the "Top 5 Fitness Video Instructors". She cess. She graduated was selected by Fitness magazine as one of their "Top 10 from Hollins ColMovers and Shakers" and was inducted into the Fitness lege with a degree in Hall of Fame.

Health Education and Dance.

Richardson Joyner not only was the star of Sweating in the Spirit, she was also the executive producer.

Personal Life

Richardson Joyner has lectured in 40 countries and has been · 19954 -Day Rotation Workout a featured motivational speaker with several national tours in- · 1995- Donna-Mite Aerobic Workout cluding God's Leading Ladies, Sisters In The Spirit and the Pantene Total You. o 30 Days to Firmer Abs & Arms Donna was named by Essence magazine for being “one out of 25 most inspiring women in America” in 2006. · Richardson Joyner is in the Guinness Book of World Records · for creating and leading the world's largest line dance, with · over 50,000 participants at Megafest hosted by Bishop T. D. · Jakes in Atlanta, Georgia.

Donna Richardson - 30 Days To Thinner Thighs Back to Basics Step & Awesome Abs 1993- Donna Richardson - Attitude Aerobics

Print and Media

o Platinum Series: Thighs of Steel 2000

Books

·

· 1998- Let's Get Real: Exercise Your Right to a Healthy Body

o Platinum Series: Buns of Steel 2000

1994-Perfect Balance Workout

o Platinum Series: Arms & Abs of Steel 2000 ·

2006- The Brazilian Workout

DVDs ·

1999- Donna Richardson: 3-Day

·

2003- Sweating In The Spirit

Sources: en.wikipedia.org/wiki/Donna Richardson

·

2006- Sweating In The Spirit 2

Images: en.wikipedia.org/wiki/Donna Richardson#/media/ File:Joyner-d.jpg, www.neilfoote.com, blog.ultimatefitnessgear.com/tag/donna-richardson-joyner, praisecharlotte.hellobeautiful.com, Official White House Photo

VHS ·

2006- Old School Dance Party

Spa Day

Spa 66 Fort Lauderdale - Hyatt Pier 66 www.spa-66.com

Question:

There is a participant in your class who is trying lose weight. His name is Ronald and he has Type 2 Diabetes. He would like you to create a meal plan for him. How do you help him?

Although most Group Fitness Instructors (GFI’s) have some type of knowledge regarding healthy foods their clients can eat, they are still not allowed to give clients “food advice”. Professionally speaking, this is outside of their scope of practice. An exception to this rule would be if the GFI is also a Registered Dietitian or Nutritionist, and has been given clearance from management (in their club, organization, small business) to do so.

GFI in Training Since I own a dance business, I am often confronted with questions regarding nutrition. I feel comfortable providing my adult clients with literature that I have obtained from various sources (i.e. magazines, on line, television) on healthy eating habits. I also don’t mind sharing what I am doing in my personal life to stay healthy. However, I always advise them to check with their doctor first to ensure that there are no issues with food allergies, medications and the like.

In chapter 5 of the Ace Group Fitness Instructor Manual on page 141, they highlight the emphasis of an overall healthy lifestyle by stating the following. Physical activity is only one of a number of lifestyle-related activities that participants engage in throughout the week. It is often assumed that those who exercise regularly also practice other healthy behaviors. Unfortunately, this is often not the case.

Diets of exercisers are not any different from the typical American diet. The GFI has an outstanding opportunity to provide accurate information and encourage the develop-

ment of additional healthy lifestyle behaviors. Questions of diet, weight control, and other behaviors will undoubtedly be asked. By being well versed on the topics, the GFI can offer sound information with scientific basis. Some ways this can be done is displaying posters in the workout rooms that emphasize aspects of a healthy lifestyle. Such as, posters of MyPlate Food Guidance System.

As a member of Life Time Athletics in Scottsdale, I had several personal trainers suggest tools such as MyFitnessPal- which is an App that counts your daily caloric intake based on the goals that are set up in the clubs initial profile portion. I use MyFitnessPal daily and it tabulates my intake and helps me balance my proteins, carbohydrates and fats.

The other tips that I have found to be helpful has come from GFIs. Strategically, through random conversation before and after classes they would say something along the lines of; “Go home and drink plenty of water to replenish your bodies.” “Make sure you put back some carbs and protein into your body!” “Remember when you work out, you

ant for you to have a meal plan to help you manage your Diabetes. I have family and friends with this disease and I understand how important it is to monitor what you eat.

Having said that, I am not equipped to create a meal plan for you, but we do have a dietician on staff that can help you with that process. I would also recommend that you consult with your doctor and let them know that you are thinking of having a meal plan constructed. See if they have any special recommendations or instructions regarding your diet. As you wait for that appointment, please keep comSo to this point in Chapter 5 on page 141 in the Ace Group ing to class and replenish your body with healthy foods. In Fitness Instructor Manual, the GFI is viewed as a role mod- the meantime, visit the following website as they also give el for a healthy lifestyle and should try to live up to the tips regarding healthy meal plans.www.choosemyplate.gov/ participants’ expectations. Encourage by example. Do not supertracker-tools/resources/bmi-calculator.html. They smoke or abuse alcohol, and maintain a prudent, healthy also have an App for your phone. Are you familiar with the diet and an appropriate body composition.

American Diabetes Association’s website? If not please visit them at www.diabetes.org/food-and-fitness/food/whatIn conclusion, this is what I would say to the student with can-i-eat/food-tips/quick-meal-ideas/, as they have some great recipes ideas.

Type 2 Diabetes - regarding the meal plan that he desires. should replace the nourishments that you have lost.” Personally, I find these nutrition reminders helpful as they remind me that my diet plays a huge role in adding fuel to the body pre workout and the recovery of muscles and joints post workout. Although the GFI is not being specific about the type of foods you should eat, it shows that they are knowledgeable of the base nutrients that should be going into your body when you are working out on a daily basis.

First Ronald, I want to commend you on wanting to take Constance Blaize-Shorter charge of your diet. Taking care of your body in general November 8, 2014 while you exercise is important. And it is definitely import-

Stockholm

fitness on facebook If you are a Facebook, Instagram, Twitter, Pinterest, and Tumbler user, you may feel a bit inundated with all of the fitness and nutrition information that is posted daily. Some of the information is sound, and others, not so much. However, I am glad that social media is on board with the obese problem that we have in this country. The organization below, Beauty on the Inside and Out, caught my attention as it was so simple and direct. One young lady decided to challenge women her age and older, to become a part of a two week challenge group in hopes of jumpstarting lifestyle changes. To date, her group is making changes in the lives of women one step at a time! Read more about how you can take part in this group.

BDF: Nicole, we are using social media for so many things.

Why did you choose it as a way to promote a healthy lifestyle?

Nicole: I choose to use social media because it is an avenue that so many individuals are connected to and feel comfortable using. It has a support system already built into it which helps each individual to stay connected with the group and feel that they are truly supported. It has an option where a post can be displayed to the entire group and also allows for private messages so that private conversations can be done easily.

Nicole: Beauty on the Inside and Out, is open to any age.

I think this is the amazing part of the group because each person is able to bring a unique aspect and perspective, and I did not want to limit that.

BDF: Is Beauty on the Inside and Out for males or females?

BDF: That’s really smart Nicole.

Nicole: The group at this moment is just for females. I wanted women to be able to feel comfortable and express anyNicole: Thank you! thing that came to mind. I did not want anybody to feel discouraged from sharing due to having the opposite sex in the BDF: How many people have signed up for Beauty on the group. Women tend to open up more when it is just women Inside and Out? in the group.

Nicole: The last group had 15 people sign up. I was only seeking 10 people for the group but I was excited for the increasing interest in exercise and a forum to be able to seek guidance and growth.

BDF: Does it consist of college students only?

BDF: What are some of the challenges you have doing this via social media?

Nicole: Social media is hard because it is not direct contact.

If somebody decides not to be active in the group there is very little that I can do to reach out to them other than send

a message. With social media it puts a lot on the participant to remain engaged and make sure that they go to the group page.

BDF: Give examples of some of the plusses using social media?

Nicole: One major plus is that everybody can do the group on their time. They do not have to worry about meeting up at a particular time or place. Whenever they have a free moment they can log into the group, post their thoughts, their triumphs, or their failures- and be able to get the help that they need. It also provides a way for the participants to be in contact with each other without giving out their personal information. It provides a safe platform and freedom. It also allows me to reach out to a vast amount of people that I wouldn’t be able to reach if I limited it to face to face contact.

Inside and Out have an end date like a 30-60 day challenge?

BDF: Do the members get together with a “live buddy” outside of Facebook?

Nicole: Each group is for two weeks and occurs once a month. If a person is interested they can join each group Nicole: Right now we do not have them getting together and continue where they left off. I choose to have a short with a “live buddy”. Everything is strictly online but I do challenge time because for many people the idea of exercise have some members who knew each other before. So, they is very new so short challenges are more realistic. With soget together and work out. Many of the participants live in cial media after about two weeks it is difficult to keep the various states around the United States so we all stay con- participants involved. So, I like to give those breaks in between. However, I still reach out to them to make sure they nected through social media. are on track and offer encouragement.

BDF: Any success stories thus far Nicole?

Nicole: Yes! Francine Terry lost 14 pounds by walking, decreasing soda intake, and doing Cize workout DVD’s in 2.5 months. Lenise Brown lost 10 pounds by walking and increasing water intake.

BDF: That is wonderful to hear. Now, does Beauty on the

BDF: Well as you know, we will be following you guys for a year. What are your goals for this group, let’s say, for the next 2-3 months?

Nicole: My goal is for each person to meet at least two of their goals and maintain at least one for the following three months. A lot of times it is easy to start a change but difficult to maintain especially when you aren’t having constant

reminders and motivation. I want them to make lifestyle changes not just temporary fixes. I would love for our group to continue to grow so that I will have to pull in another coach in order to help me manage the group.

Nicole Cole lives in Richmond, VA and works at DaVita Healthcare Partners, Inc. She graduated from James Madison University ( JMU), Harrisonburg, VA where she studied nursing. She is the founder of Beauty on the Inside and Out. Go to www.facebook.com/ nicole.cole for more information.

Beauty on the Inside and Out (B.I.O) was created in order to help individuals start or maintain their fitness journey. Whether their goal is to exercise three times a week, eat healthier, or lose weight- the group is designed to be a platform for support. B.I.O provides motivation and encouragement so that everybody involved can achieve their goals and celebrate together in their victories. Many times when trying to achieve our goals, we start off strong. Somewhere along the line we lose motivation, hit a road block and goals are put on hold. B.I.O, provides the necessary tools to make sure that road blocks are not permanent fixtures and serves as a constant reminder of “the why� of the person’s journey. B.I.O is meant to help the participant make lifestyle changes not momentary changes.

We are ready to change lives together.

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Founder, Nicole Cole

Arizona Moms: Bisi Age - 37 Place of Birth- Nigeria Marital Status - Married Kids- Michal (8), Hannah (12), Dylan (14), Chase (15) Occupation- Attorney Motto “Kosi Wahala.” It means “no worries” in the Yoruba language.

M

eeting Bisi is like reconnecting with a long lost friend. She is the kind of person that you are instantly drawn to. Then later, when someone asks this question; “How did you guys meet?” you say; “Um, I really don’t remember!” And my response would be fitting-as our conversations were so easy and familiar- that we had no formal introductions. I used to see Bisi picking up her beautiful daughter, Michal, from school.

Michal’s class was next door to my sons. I noticed that she was always in a bit of a hurry. She was on a mission-to stick to her schedule. However, she’d always take a second to stop, smile, and say hello. Through our conversations, we discovered that we had a lot in common. For example, we were both in the law field, liked

to stay fit, and appreciated uplifting conversations. Funny Bisi: No. I’ve always had an interest in the law and learning thing, we never exchanged numbers, until it was time for more about the subject. But I was not sure I really wanted me to depart from Arizona! We are still in touch, and I to practice law. look forward to visiting Scottsdale again and picking up where we left off.

BDF: If you were not an attorney, what other field would you be interested in?

BDF: Bisi, what is your occupation and where do you Bisi: Teaching because both my parents were teachers. work?

Bisi: I’m an Attorney and I work for myself.

BDF: What do you like most about being an attorney?

BDF: I can definitely see you as a teacher! So, are you affiliated with any charitable institutions?

Bisi: Helping others through difficult times in their lives and finding creative solutions to different problems.

Bisi: Yes. I volunteer at House of Hope, which provides transitional housing and numerous other resources/assistance for single mothers.

BDF: How long have you been practicing?

BDF: Are you into fitness?

Bisi: Twelve years.

Bisi: I’m into being healthy.

BDF: What do you do to stay in such great shape?

BDF: Did you always know that you wanted to be an attorney?

Bisi: Thank you! I enjoy running and yoga. Running allows me the opportunity to socialize with my friends while getting exercise at the same time. Yoga calms me down and

allows me to breathe easier.

BDF: What do you like about your network of mothers at BDF: How do you juggle your duties of being a wife, mom Sandpiper? and still find time for yourself ?

Bisi: All the moms are very supportive and nice. This is my Bisi: I try to incorporate my exercise routine to fit the fam- daughter’s first year at Sandpiper and we have been welily schedule. My youngest almost always goes with me to comed with open arms. my Tuesday night running group because a couple of the other moms also bring their children. The children socialize BDF: What are your hobbies? and stay active while we run around the track doing interval Bisi: I enjoy playing soccer on an adult league. I also love to workouts. read, and I thoroughly enjoy traveling.

BDF: Now that is really convenient.

Bisi: Also, as a family, we try to go for bike rides and hikes and stay active as much as possible.

BDF: What would you like to say to women about balancing family, career and staying healthy?

Bisi: Embrace moderation, be loving, kind, and generous to yourself, as well as those around you.

By Constance Blaize-Shorter Edit Photo's Courtesy of Bisi O. Whitney and BlaizeDance Inc.

Haute Accesories Week

Designer Shola Yusuf

BDF: Colleen, please tell us why you started this organization and what is your mission?

Colleen: It took a blow from life to make me really start thinking about what I wanted to do with my life. I have been what I call an “accidental” accountant most of my professional life. You can read more of my story on my website TheBeKeeper.com.

BDF: Now you have me interested! So we will definitely be visiting your site for that story.

Colleen: Anyway, I started The Be Keeper because I want to help people be their best from a health and wellness perspective. Health and wellness is much more than food and exercise. There are mental, emotional and spiritual aspects to it, as well. For myself, I wanted to create something intentional, rather than accidental. My mission is to guide people in discovering their true health. Those of us with access to the internet have access to seemingly limitless amounts of information on health, diet, exercise and wellness. In one search, you can find studies and articles supporting the Paleo Diet and plant-based eating. It’s confusing! True health is not following the latest diet craze or best-selling diet book. True health is finding what works for you. I’m here to serve people in that journey.

so you can BE all those things that you want to be.

BDF: The name The Be Keeper is very unique!

How did you come up with the name?

Colleen: I was having a conversation with a business associate about the busyness of life.

Do this, do that, run here, run there. She asked me, “What are you being when you are doing all those things?”

Well, I’m being a mom, a wife, a daughter, a friend, an employee and so on. Our conversation led to focusing on the being, rather than the doing. By running my son to football practice, helping him with his homework, grocery shopping, cooking dinner, cleaning – all those “doing” things – I am “being” the best mom I can be. As I reflected on that conversation a few days later, “The Be Keeper” came to life. It’s about being mindful, being present and taking good care of yourself

BDF: Wow! Colleen that is good stuff ! Tell me, how long have you been in business?

Colleen: The concept came to me in the spring of 2014. I began searching for formal education programs and in July of that year, began my studies at the Institute for Integrative Nutrition (IIN). I gained my certification as an International Health Coach this August. I created the legal structure of The Be Keeper in early 2015 and started taking clients in June. So, it’s very young.

BDF: How has business been going so far?

Colleen: It’s going well. I’m still balancing a part-time accounting job while creating this business. I’ve been able to

reduce my hours at the accounting job as The Be Keeper grows. This is a business that grows with referrals and word of mouth. I’m currently developing a group workshop that I will present at local fitness establishments to increase exposure.

BDF: What are some of your biggest challenges?

Colleen: My biggest challenge is restraining myself from signing up for more formal education! There are so many facets of health and wellness that I want to learn more about and share. Right now I need to be focused on business development and offering all that I do have to my clients. Another challenge is adjusting to working from home. I am waiting to build my income stream before renting office space. Never having worked at home before, it’s easy to get distracted. To help with that, I have developed a schedule with designated times for client sessions, marketing, continued education and personal time. Since I’ve done that, I notice that I’m much more productive during “business hours” and think about the business much less during the evenings and weekends. It’s been a very positive shift.

BDF: I can relate to working at home and trying to do work while my little seven and four year olds are pulling at my hemline. I have now made time to focus on work while they are in school so that I don’t have to divide my attention too much when they get home.

Colleen: Yes! That balance is so important.

Good for you! I have also created a designated working space. I used to try and work from different areas of the house. Now, I go

to my office, which is organized and feels very peaceful to me. I always viewed myself as a spur-of-the-moment, spontaneous kind of person. With this structure in place, I can be fully present in the moment. Which means I am fully present for my family, my clients and myself. And, there is always room for spontaneity. This is also a big part of the work that I do with my clients. I have also created a designated working space.

BDF: Having said that, tell me some of your biggest successes thus far?

Colleen: It is so rewarding to see clients make progress and have “Aha” moments. I have a client who has suffered from a number of different health conditions, some since childhood. While she saw them as unrelated, I knew that they were all inflammatory conditions. Guiding her through an elimination diet to identify foods that were contributing to that inflammation, she saw conditions improve dramatically.

We also worked on lifestyle changes that improved her sleep, leading to increased energy and mood. And, as an athlete, she blew through a training plateau that she had been struggling with. Great success story!

BDF: Who do you think best benefits from The Be Keeper’s services?

Colleen: My ideal client is someone who has a general idea of how to lead a healthy life, but is confused by all the information that is out there. She may feel caught up in the “rate race.” That could lead to low energy, extra weight, poor sleep. These are all things that I work with my clients on improving.

BDF: I love the following quote the home page of your website - “You can take care of yourself, nourish your body and still care for those around you. You can do it all without kicking self-care to the curb! Is this an original quote?

Colleen: It is an original! I am trying to tap into that place where so many of us are at – I included. Life is busy and it’s very easy for us to focus on the needs of those around us, while neglecting ourselves. But, if we do take time for ourselves, we are better able to care for others.

BDF: Can you give us about 3-5 tips on how you can eat healthy in a world filled with processed foods? Not all of us have access to growing our own food. So, how can we purchase healthier foods?

Colleen: Shop the perimeter of the grocery store. That’s where the veggies, fruits and meats are. The processed foods reside in the aisles. It’s a common piece of advice for good reason.

Choose the highest quality foods that you can without causing financial stress. I remember a conversation I had with an employee in a local Whole Foods store. His advice was this – If buying all organic food makes you worry that you won’t have enough money to pay rent, don’t buy organic food! The stress is worse for you than the conventional foods. So true!

Shop at farmers’ markets in your area. Get to know the people that grow the food. One of our family’s favorite weekend activities is going to the farmers’ market. We love talking with the farmers, seeing what is in season and creating a meal from what we pick up at the market.

Love your body for the amazing creation that it is! I know, this is not directly eating related. But, we can get so caught up in what we don’t like about our bodies. It’s healthy to focus on all the incredible things our bodies do for us.

BDF: Does your family partake in eating healthy and are there struggles to eat healthy the majority of the times?

Colleen: I’m proud to say that we do eat healthy. We cook most of our meals at home, limiting how much we eat at restaurants. My husband, Patrick, grills all year long. Summer dinners are often salads topped with grilled meat or fish. And, we’re big on homemade soups during the winter. We are blessed to live in a mild climate that produces wonderful fruits and vegetables from early spring through late fall. We’re not perfect. I don’t believe that there is such a thing as perfect. We live near a frozen custard shop that we just can’t resist all the time. But, it’s a treat, not a habit!

BDF: Okay, now Colleen, give us busy women some tips on how not to kick self-care to the curb! You know, we all have a tendency to place

“Our bodies heal when

our hubby and kids first.

Colleen: SLEEP! Our bodies are designed to prepare for sleep as daylight fades and the darkness of night falls. Adjust your environment and habits to support this natural cycle.

Make your bedroom a calm place.

• Remove clutter • Use black-out shade to create true darkness • Avoid brightly lit alarm clocks or cover them up.

• Limit electronic devices before bed.

• The blue light that TV’s, computers and cell phones emit inhibit the body’s production of Melatonin, the hormone that helps us get to sleep.

• Try cutting back on screen time before bed by 30 minutes at a time, aiming for no electronics one to two hours prior to bedtime.

Our bodies heal when we sleep. We are calmer, more productive and nicer to be around when we sleep well. We produce less of the stress hormone Cortisol when we get proper amounts of sleep. Elevated levels of Cortisol have been shown to increase body fat, especially around the mid-section.

BDF: How has The Be Keeper changed your life?

Colleen: Even though it has created more commitments and responsibilities in my life, it is teaching me to reside in the moment, focus on what matters, love myself more and accept that sometime “good enough” is really good enough. That goes back to my thought on perfection.

BDF: Do you have a staff or others who help you run the business?

we sleep.”

Colleen: Right now, I am the owner/employee with no other staff. I have used a business consultant, who has helped me with business development, branding and web design.

BDF: I know that you are married to a wonderful man named Patrick. How does he help you with the business?

Colleen: Oh, my. Patrick helps in so many ways! We share

household duties. But, it’s his encouragement that really And, he’s interested in trying golf. I may be picking up the makes the difference. He is my biggest supporter! clubs after many years away from them.

BDF: I also know that you have a beautiful son! Whom I BDF: What does Ryan think about your business? Does have the pleasure of knowing very well. Tell our readers a he help out in any way? little bit about him.

Colleen: Ryan helps out the most by being a dedicated Colleen: Ryan is the light of my life! He just started high student and all-around good kid. We never have to get school and is loving it. He plays sports almost all year long. on him about homework or doing his chores. We are also It’s football season right now and he was slated to be the having some fun with recipe development. Ryan, like me, starting quarterback for his high school’s freshman team. loves food and enjoys working with me in the kitchen.

However, he’s out for the season with a bone contusion in his hip socket. Now, he’s healing up for basketball season.

BDF: What do you think The Be Keeper will look like in

about three years? And what are you doing now to make mining the simplest way to accomplish that goal. Focus sure that happens? and simplicity.

Colleen: My plan for three years out is to be serving many people internationally. Right now my practice is based on one-on-one coaching, which can be done in-person, via Skype or phone. My plan is to develop group workshops and e-courses to offer my services to a broader audience.

One of the ways I am making that happen is by focusing on what I want to happen in the next 30 days and deter-

BDF: It was a joy speaking to you and I know our readers will be helped by this conversation. I know that I have been helped tremendously already!

Colleen: Connie, thank you! This was a great experience and I’m honored to be featured in BDF. I hope that readers are encouraged to find their true health!

Colleen Foley lives in Vancouver, Washington with her husband Patrick and son Ryan. If you would like to get in touch with The Be Keeper please contact them colleen@ thebekeeper.com. Visit them on the web at www.thebekeeper.com and on FB www.facebook.com/TheBeKeeper .

have that calm and healthy person inside of you. Let’s discover the real you and accomplish amazing things together!

You can take care of yourself, nourish your body and still care for those around you. You can do it all without kicking self-care to the curb!”

By Constance Blaize-Shorter Photography by, Narrow Path Photography“You know you

“You know you have that calm and healthy person inside of you. Let's discover the real you and accomplish amazing things together! You can take care of yourself, nourish your body and still care for those around you. You can do it all without kicking self-care to the curb!”

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