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NFitWoman { SAY GOODBYE TO YOUR PERSONAL PACKRAT {

A WOMAN’S GUIDE TO FITNESS

NOVEMBER / DECEMBER 2012

SAN ANTONIO IS TICKLED PINK PUT ON SOME WEIGHT! JEANS TOO SMALL? DON’T BLAME YOUR GENES

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CHILDREN’S

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NFIT WOMAN november / december 2012

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s

november / december

2012

contents

12 Must-Haves 14 a new you

- The hoarders within

16 a better you

- Why not weights? - Mom on the go - Changing your love life - Project positivity - “Strong is the new skinny” - Rebellious rewards - The healthy side of life hero

34 feature

- It’s a wonder she can do it all! Leslie Bohl on keeping fitness in the family.

38 outdoor sports

- Sweating it out to hit the slopes

40 preventive measures

- Why can’t santa be fit? - Resolving pain during pregnancy - Women in Medicine & Law “For the Cure” - Fitness & healthy eating during the holidays

48 expert talk

30

Monica Vera’s will to live is larger than life and she is giving back, one class at a time.

- Ask the experts

52 mind, body & soul

- Naturally defeat depression and anxiety

54 spiritual fitness

- Out of season

56 foodies

- Making the right food choices

58 recipes

- Mexican style roasted pumpkin seeds - Gluten free serrano sweet potato cornbread

60 nonprofit

- American Heart Association’s Circle of Red

62 fit for style

- Mikela Bowers

NFIT WOMAN november / december 2012

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 co-publisher’s note

NFitWoman november / december 2012

It occurred to me with the holiday knocking on our doors, the hustle and bustle is truly year round. As the festive celebration with family and friends becomes more frequent during the holiday, so does the potential for our healthy routine to be put on the back burner. Unfortunately, for many

of us, it also becomes a time for over-eating and weight gain. With this issue of Nfit Magazine we hope to bring you good habits, simple tips and healthy recipes to help you maintain a healthy balance of food, activity and fun. A gift doesn’t always have to be given on a holiday. Monica Vera, our Woman’s cover, was given a “Gift of Life” and shares her amazing story. I’m hoping that

this story will offer you as much insight as it did to me that even hardships in life can oftentimes be a gift in disguise. Like all presents, sometimes we don’t appreciate them, including the gift of time. What we hope you unwrap and discover with this issue of NFit Man is that when it comes to health and fitness, staying motivated and taking time for yourself is one of the hardest accomplishments. Before you let the idea of sweat and soreness stress you out, chew on this: exercise doesn’t have to be like work. LaHood, Martinez and Esparza are certainly proof of that. These are three prominent businessman dedicated not only to their profession, but to consistently living a fit lifestyle. On behalf of all our advertisers and the NFit staff, I would like to say “Thank You,” to you, our loyal readers. Producing a quality magazine would be pointless without a strong readership. Almost every day I hear feedback about how NFit Magazine is making a positive impact in our community. We strive hard to give our readers what they are asking for and looking for in our community. We welcome suggestions and any comments you would like to share with us. Happy Holidays, and until Next Issue,

publisher Eliot Garza

co-publisher Liz Whittaker

editorial director Kelly Hamilton

creative director Elisa Giordano

graphic designer david hassmann

executive assistant Ashley Gray

contributing writers jennifer broome sean burton melissa cady, d.o. lisa cruz marta dahiya, m.d. chad elms bre’anna emmitt marie ferdinand jennifer fritzsching-rulon jonathan de la garza kelly hamilton rita hernandez alice hollis dr. jean holt susan johnson john malfer bethany reynolds roxanna salas luis santiago

photographers michael giordano scott smith

interns

Anabelle Rodriguez

www.getnside.com For advertising information, please call 210.621.7301 or email liz@nfitsa.com. For editorial comments and suggestions, please send emails to kelly@getnside.com.

Liz Whittaker Co-Publisher liz@nfitsa.com

to reach us: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630 Copyright © by NFit Woman Magazine Inc. All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited.

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NFIT WOMAN november / december 2012

S


Staff Eliot Garza / publisher 210.373.2599 / cell eliot@nsidesa.com

Live Fit Now

kelly hamilton Editorial Director 210.630.8086 / cell kelly@getnside.com

Elisa Giordano Creative Director 646.280.8785 / cell elisa@getnside.com

david hassmann Graphic Designer

ashley gray

Executive Assistant 210.560.7608 / cell 210.298.1761 / office ashley@getnside.com

332 West Sunset, Ste 10, San Antonio, TX 78209 210.832.9412 / corepersonalfitness.net NFIT WOMAN september / october 2012

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 advisory board

10

April Ancira

Jana Bounds

Jennifer Broome

sean burton

April is a San Antonio, Texas native. While pursuing her career with Ancira Automotive Group she earned an MBA from UTSA in 2003. She enjoys involvement in various community activities such as Habitat for Humanity and also frequently competes in triathlons and marathons when not spending time with her husband Jason Thompson and pleasantly exhausting toddler Gunnar.

As a consultant for one of the nation’s largest dermatology practices, Dermatology Associates of San Antonio, Jana has exposure to new and exciting developments in the rapidly changing world of non-invasive cosmetic procedures and products as well as medical skin concerns such as advancements in the detection and treatment of skin cancers. Jana believes your skin is an outside indicator of your internal health.

Jennifer Broome is host and producer of “Swept Away with Jennifer Broome” website and morning meteorologist for KDVR Fox 31 Denver. She is also a writer, spokesperson, blogger, and fitness fanatic.

Sean’s life is Health and Fitness. From an obese child to a fitness expert, Sean has seen his share of what it’s like on the other side of that fence and he knows he possesses the knowledge and experience to help get anyone get fit. Certified with the NSCA and NESTA he has extensive training experience. Sean knows what it takes to make your goal your new lifestyle. SeanBFit in San Antonio, Tx can make all the difference.

bre’anna emmitt

Marie Ferdinand

Lenore Kaiser

Kathleen McMahon

Bre’anna is a Christian, a wife, a mother to three and a freelance writer. She aspires to one day master the fitness classes she regularly subjects herself to. You can usually find her each weekend ministering alongside her husband Chris at Community Bible Church.

Newly retired from an 11 year WNBA Career, three-time WNBA All-Star Marie Ferdinand-Harris jump started the Marie Ferdinand Foundation, which was created as a testimony to her personal story of how she used sports as a vehicle to earn a scholarship to play for Louisiana State University. Marie Ferdinand Foundation’s mission is to “Teach kids to win in Life, not just in Sports.” Marie now lives in San Antonio and is passionate about instilling life skills and basketball fundamentals.

Lenore Kaiser, owner of Kaiser Medical Management, Blog Editor for SA Express News, and Fitness Competitor/ Model practices what she preaches and preaches what she practices. With 21-years in fitness and corporate wellness, she founded KMM, a corporate wellness provider. Lenore has won several awards over the years for her dedication in bringing health awareness to our community.

Kat McMahon has always had a special place in her heart for fitness and dance. Her love for new challenges lead her to become CrossFit certified. Growing up with a drive for all types of dance ranging from Ballet to Jazz, Salsa dancing has been the most rewarding for her. Today, she balances her position as Director of Client Relations for Boss Creative, a San Antonio-based website design and developmentcompany, with her passion for dance and fitness.

NFIT WOMAN november / december 2012

marta dahiya, M.D.

edna de saro

claire ortiz

Edna De Saro is First Vice President and Marketing Director of Lone Star National Bank. As Marketing Director of one of the fastest growing banks in Texas, Edna is involved in the development and implementation of all strategic marketing objectives that include corporate branding, public relations and market positioning.

Claire Ortiz is an apparel and brand-leadership professional with more than 25 years of experience in design, development, operations, sales and strategic management. Ortiz has spent the last decade in senior Business and Creative Development roles, leading overall brand- building and global strategic planning initiatives. A veteran executive who has thrived as well in start-up environments as in large global organizations, Ortiz is known and respected as a dynamic leader in the ready-to-wear apparel industry.

julie minnick

russell warren

charlie marino

Julie is a healthcare executive with over twenty years of diversified experience in healthcare administration. She currently works for Baptist Health System and is responsible for overall marketing, PR, and business development initiatives for Physician Services within BHS. Julie has a passion for the health and wellness of all individuals, and has a deep desire to motivate people to be happy and healthy.

Russell J. Warren enters his seventh season as Silver Stars Director of Business Operations in 2012. Warren is primarily responsible for overseeing all aspects of the day-to-day operations for the Spurs Sports & Entertainment (SS&E) owned WNBA franchise including ticket sales and operations, sponsorship, marketing, public relations and game presentation as well as promoting women’s basketball throughout the San Antonio community.

Charlie Marino has been in the fitness industry since 1987.  His specialization is in body sculpting, toning and over all wellness. Over the decades, he has seen many health trends come and go and through them all he has remained focused on what really works. Being healthy is not something you try for a few months, it is ultimately a daily choice. Charlie, offers clients his expertise in the privacy of their home or at an exclusive training studio. He is the owner of ProFit Fitness, Fitness that Fits your Lifestyle.

Dr. Dahiya is a board certified radiation oncologist at Oncology San Antonio who specializes in cancers of the cervical, uterine, and breast cancers. She is active in the pursuit of finding strategies for the prevention and risk reduction of cancer, and frequently exercises because she finds that it keeps her mind and body connected and balanced. She enjoys educating patients and the community in preventive medicine through healthy lifestyle habits.


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Must-Haves SMART START LEAVE-IN CONDITIONER Uber detangler is the ultimate first step in damp hair. It smoothes, softens, reduces frizz, promotes shine, and protects hair from heat and is UV protected. EVOLVh believes in using organic and natural ingredients to create luxurious hair products. The name comes from the idea of not remaking hair products, but evolving them into better ones that don’t contain things like sulfates, parabens, or alcohol. They call it Organic 2.0 – no compromise between making a healthy choice and gorgeous results. EZ FRENCH NAIL TIPS Always on the go? Last minute date or meeting? For less than $1 a set you can get a French tip look in SECONDS! These vinyl stickers self adhere to fingers and toes. Put this EZ French booklet in your purse and instantly transform your hands and feet by simply picking up the nail tip and applying it on your nail (just like a sticker). This intro book contains an assortment of sizes and styles to get you started. Easily peel off after your event. Safe to use even for kids!

Available at Lee Anthony Salon 317 Lexington Avenue  San Antonio, TX 78215 (210) 212-8901 www.LeeAnthonySalon.com $25-$30

MAKE A LASTING IMPRESSION FOR THE HOLIDAYS Evening Gowns, Jewelry, Shoes, and Handbags

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Our glam squad helps rescue people from fashion disaster by creating a comfortable environment and creating everyday style and image solutions. We take many things into consideration before creating a custom look for each individual. Available at Ghalia Boutique 2023 Blanco Rd San Antonio, Texas 78212 $220 and up

MONSTER iSPORT EAR BUDS Extraordinary sound delivers pure audio adrenaline. iSport’s advanced in ear speakers deliver the pulsing rhythm and bass that drive you to excel. Super-comfortable and the Monster® exclusive SportClipTM keeps your iSport earbuds in your ears no matter how hard you play. Water and sweat proof. Exclusive OmniTip design rotates to provide ultimate comport, control talk with noise isolation so you can focus. Available at Bjorn’s starting at $179

COUTURE COTTEN Comfortable, feminine, high quality, organic lingerie. Hug your curves in Couture Cottons’ organic cotton, environmentally friendly bamboo, and organic soy intimates. We handcraft these fabrics because of their health benefits, and their positive impact on our environment. Available at www.couturecotten.com $60-$70 for set

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NFIT WOMAN november / december 2012

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 a new you

The

hoarders Within

Stay on the cutting edge of ‘low fat’ with the newest defense in obliterating women’s #1 enemy - FAT. by Alice Hollis

Are you harboring a hoarder and don’t even know it? Well, you may have a few billion of them, right under your skin. You guessed it – I am talking about the most famously hated connective tissue in our bodies, the fat cells. In all fairness, our fat cells are not completely evil. They do serve a purpose: they store energy, also known as lipids, as well as insulate and cushion the body. Yes, Mother Nature must have known we’d fall on our bottoms a few times during our lives! But as fat cells constantly procure lipids for a rainy day that’s where the hoard-

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ing comes in. Fat cells store lipids for use as the body’s energy. The problem is that the body operates on a first come, first served basis. This means our bodies will use energy that is delivered by the carbohydrates we eat for fuel, rather than call on the fat cells to release those stored lipids into our systems. Thus, our fat cells become innocuous hoarders of unwanted fat. With fitness on so many minds these days, it‘s become common knowledge that fat cells can bulk up to one thousand times their normal size. Yes one thousand times. Wow! It’s no wonder that obesity is based on

NFIT WOMAN november / december 2012

body composition as opposed to body weight. While fat cells actually weigh tons less than muscle (pun intended), multiply that by 1000 and you begin to understand that the scale really isn’t lying. If you suspect your scale has been lying to you, you are not alone. In 2009 nearly 66.8% of Texas adults were either overweight or obese.1 To make matters worse, the female physiology actually works against us as we approach menopause while fighting the battle of the bulge. It seems Mother Nature couldn’t resist pouring a little salt into the wound on

this round. For most women, fat is more commonly stored in the hips, thighs and buttocks, depending on genetics, activity levels, etc. As we experience the hormonal changes of menopause, fat storage actually travels northward to our waists and bellies.2 I always wondered how it was possible that all those super slender female 80’s rock stars got a little thick around the middle, some more than others. The answer: Human Physiology. They didn’t just let themselves go after exiting the spotlight. They are simply victims of the hoarders within each one of us!


With fitness on so many minds these days, it‘s become common knowledge that fat cells can bulk up to one thousand times their normal size.

Luckily for our waistlines, this compulsive hoarding is treatable. Yes, our very own billions of fat cells can be trained to give up their obsessive ways. Mother Nature meet Zerona. Zerona provides laser-enhanced fat loss. This FDA-approved technology features a low-level laser operating at 635nm. Fat cells react to this precise wavelength by opening the cell wall and releasing lipids to be flushed out of the system naturally. After 2 twenty-minute exposures to the Zerona laser, the fat cells can continue releasing lipids for up to 24-48 hours. By following the proper protocol

including mild exercise, sensible diet (sans caffeine and alcohol) and more than adequate hydration, results can be seen in as little as two weeks, or six Zerona treatments. Typically, the best results occur after nine treatments, or a three-week period. A nice side effect of the Zerona laser treatments is the systemic effect it has within our system. Much the same way rumors spread by word of mouth, fat cells communicate among themselves about this newly induced lipid release. This may cause fat cells throughout the body to begin releasing fat tissue, which can result in inch

loss in the neck, arms and thighs even though those areas are not directly treated with the Zerona laser. Incidentally, the Zerona yields best results when it is focused on the “softest” parts of the body, which is usually the midsection for women. However, the laser apparatus is completely customizable for any body shape and can be focused anywhere there is an ample concentration of fat cells. The Zerona clinical trial reports that 35 subjects lost an average of 3.5 inches overall after two weeks of treatments every other day (a total of 6 treatments).3 From a more local angle, a San Antonio woman with a BMI of 25 lost more than 10 inches overall after just nine treatments. Another woman recorded an overall loss of 17 inches also after nine treatments. With no extreme and time consuming mandatory exercise, and no intense diet deprivation except limited caffeine and alcohol restrictions during the treatment period, these results are attainable for almost everyone. Anyone could do this, whether you just want your clothes to fit better or want a safe and comfortable way to lose a lot of inches that doesn’t involve pain or any kind of surgery or any pain. Did I mention the Zerona treatments are painless? Yes, during a 40-minute treatment one can catch up onemail, watch a movie, read or even

take a nap. Finally, an easy way to retrain those little hoarders in our bodies! Now, if only I could get Zerona to tackle my closet. ✽ 12009

Texas Behavioral Risk Factors Surveillance System, Center for Health Statistics, Department of State Health Services. Available online at: http://www. dshs.state.tx.us/chs/brfss/query/ brfss_form.shtm. 2Cannon,

B; Nedergaard, J (2008). “Developmental biology: Neither fat nor flesh”. Nature 454 (7207): 947–8. doi:10.1038/454947a. PMID 18719573 3Jackson, Robert F.; Dedo, Doug D.; Roche, Greg C.; Turok, David I.; Maloney, Ryan J. (2009). “Low-Level Laser Therapy as a Non-Invasive Approach for Body Contouring: A Randomized, Controlled Study”. Lasers in Surgery and Medicine 41 (10): 799–809. doi:10.1002/lsm.20855. PMID 20014253.

http://www.erchonia.com/files/ uploads/1/file/Jackson_3LT%20 Non-Invasive%20Approach%20 for%20Body%20Contouring%20 Randomized%20Controlled%20 Study_LISM_12_09.pdf. For more information visit www. myzespa.com or call 210-2098118.

NFIT WOMAN november / december 2012

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ď Ż a better you

WHy not

Weights?

From Immune system support to preventing osteoporosis, learn why it’s important for women to strength train. by Sean Burton

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NFIT WOMAN november / december 2012


When you think weight training, you are most likely picturing Arnold holding up both arms and flexing them or a flashback to a huge bodybuilder that you once saw in a magazine and thought,” Oh my … gross! Why would you want to do that?” I have seen women stray far away from the weight room and I’ve often wondered why. I know they want to get in shape and they want a body they can be proud of, but they are skipping a big part of what it takes to help them reach their goals. They know that, right? Truth be told, I know many women who turn down the weight room for a few of the same reasons. I’ve boiled it down to about three main reasons why women choose to stay out of the weight room. The first reason would be because there are many myths about weight training that women hear from someone who knew someone who worked with someone who had seen this for his or herself. One of the common hearsay myths is “You will get bulky or look manly if you lift weights.” On the contrary, women lack the amount of testosterone for this to actually happen. I am sure you have seen bulky or “manly” women in magazines or on TV. Rest assured, it takes more than you can imagine to make it to that point. Food intake plays a significant role in the amount of size you will gain or lose in the gym. It’s not uncommon for people wanting to get “bulky” to eat anywhere from 10,000 – 15,000 calories a day just to maintain, recover and grow. This is obviously an outlandish number that you more than likely make in a full seven-day week rather than a single day’s worth of food intake. Women often choose to skip the weight room because they don’t completely understand the benefits of weight training. Resistance training has been shown to be the “Fountain of Youth” by many standards due to its many benefits. The following benefits are: • Weight loss – Weight training has shown to fire up the metabolism for longer periods of time than regular cardio sessions. This means you’re burning calories longer than you would by just doing cardio alone. For a massive metabolic boost, do your cardio after your weight training sessions.

tery Disease - Weight training has shown to decrease blood pressure, lower cholesterol, strengthen the heart and help strengthen the immune system. A healthy combination better than any prescription your Dr. will write for you. • Strength Gain – the strength gain you will achieve from resistance training is something that can come in handy if you have a family of little ones or if you require lifting on a daily basis. This will also help you if you should ever need to pull yourself up or pick someone else up to help them. • Strengthening Bones – Women have a higher risk of osteoporosis and weight training is something they should consider no matter what age. Weight training will build better bone density to fight off osteoporosis.

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• Immune system Improvement – the body’s immune system gets a hefty boost with weight training due to the fact that your body’s muscle tissue is being torn down and rebuilt. This causes your body to develop a stronger immune system foundation to handle this and keep you healthy. For an extra boost, try a L-Glutamine supplement to keep your immune system in excellent condition. • Lower Risk of Coronary Ar-

hard work and commitment for some magic to happen. Think of this, you’re new to working out and you walk into a weight room full of a bunch of guys and maybe a few other ladies. How are you feeling? Scared, Out of place or Insecure? Who wouldn’t? You’re stepping into a new environment and you may not know where to even begin. Everything seems new or complicated at first, but its okay. We all of us have been in your shoes and we know exactly what you’re feeling standing there looking around. The best way to keep this from going bad is to make a plan and go in prepared. I understand it can be uncomfortable working out with a bunch of men around, and if it bothers you or you think it will bother you, bring a girlfriend along for a workout buddy. Some gyms have a workout area specifically for women, so that can be an option as well. Write

Resistance training has been shown to be the

“Fountain of Youth” by many standards due to its many benefits.

For a little extra, take a Vitamin D and Calcium supplement to aid. • Lowering Risk of Injuries – Weight training will keep your body strong enough to keep injuries at bay by building stronger bones, healthy muscle tissue and strong joints. Bad knees, bad backs and hurting joints are something you will never have to deal with if you have a consistent workout routine. Resistance training programs have also done wonders in fighting depression or anxiety while increasing confidence. It’s the only thing you can do consistently that will cure many medical diseases, prevent many more medical diseases and keep your body strong while looking great. There is no pill that will make it happen for you and there is no magic diet out there. There is only you and the gym that will make your goals a reality and also make anything possible for you. All it takes is a little

your goals out and keep them in your line of vision at some point of the day. Tape them to your bathroom mirror so you see it first thing in the morning. That phrase,” Keep your eye on the prize” means everything here. Meet with a fitness expert or an experienced friend to set up a game plan learning the basics of exercise form and how to establish your own personal program. We are all unique as we are the same so not every program is going to work for us. Think of your new workout routine as a dress tailored just for you. When you are ready, step in the weight room with your best foot forward and make it happen. Train hard, eat well and keep pushing until you cross the finish line. ✽

For more information, call 325.650.7538 or email seanbfitpro@gmail.com NFIT WOMAN november / december 2012

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 a better you

Mom on the go Your guide to healthy habits by Bethany Reynolds

I hope you were able to implement some of the steps we discussed last month to make exercise a priority throughout your day. Now that school is in session and your life is falling into a pattern, let’s set up some healthy habits. I want you to not only make time to exercise but to get the most out the time you put in. I want you to feel your best because a healthy lifestyle will benefit you and your family.

Habit ❶

➻ Go to bed on time. You know you need

your rest. I am a happier mom when I wake up after a good nights sleep. Deep rest during the night helps you fight stress, maintain a healthy weight and keep your energy levels high, according to doctoroz.com. If I could sum up my goals for any given day it would be to have less stress, not gain weight and feel energetic. Thanks Dr. Oz!

Habit ❷

➻ Be flexible. I know you found time to go

to the gym recently but did you make time to stretch afterwards? Strength without flexibility is weak. When you contract your muscles lifting weights or doing crunches you then need to elongate those same muscles. It will help you recover faster and with less soreness. Some of my favorite stretches are yoga moves. The li-

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NFIT WOMAN november / december 2012

brary has DVD’s you can check out on all levels of yoga. I encourage you to check one out and try it for yourself.

Habit ❸

➻ Cut yourself some slack. Negative thoughts are a hindrance to your overall wellbeing. I want you to think positive. Some days I cannot make it to the gym or fit in a run but I try to fit in activity at home. I will mow the yard, do some house cleaning or stand while chatting on the phone. The major idea is to move more and then give yourself a pat on the back for each choice that makes you more fit.

Habit ❹

➻ If you fall off the wagon get back on.

Every failure is a step towards your next success. There are so many holiday festivities, school parties, treats and cookies everywhere. This time of year our environment is drowning in junk food. When poor choices happen, and they will, get right back on track. It takes around 3,500 calories to gain a pound. One 300-calorie cookie is not going to get you but going back for more over and over will. Please don’t wait until January 1st to start managing your diet. Doing so will make this an event, and we are looking for a lifestyle change. You can exceed your expectations by staring today.

Habit ❺

➻ Set the example. Don’t follow your girl-

friend’s order of a high caloric drink the next time you are at girl’s night out. Be the first to order the lower calorie drink or the healthy appetizer. You can enjoy yourself and help others make good choices by letting the domino effect work to your advantage. One thing I like to do is bring a healthy dish with me to a party. From my experience the healthy homemade dish is usually the first one emptied out by guests. We are all beautifully and wonderfully made. Our creator designed us to be healthy. Let’s not take His perfect design for granted. Pay attention to how your body responds to your smart choices. Focus on the good you create when you feel your best. Your choices affect those around you, especially your family. ✽ For more information visit www. facebook.com/ MomOnTheGosanantonio


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NFIT WOMAN november / december 2012

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 a better you

The reason you are not in a relationship is...

YOU! The 3 key areas you must focus on to dramatically change your love life. by luis santiago

Although men and women are very different creatures the one thing they do have in common is they don’t want to end up alone. There are thousands of singles out there searching and hoping to meet that special someone they can share their life with. You may even be one of them. If you are you should ask yourself this question? If the man or woman of your dreams were to show up on your doorstep today would you be prepared? Chances are you aren’t. Speaking from personal experience and having worked with many men and women, I can say without a shadow of a doubt, you must be willing to face your fears and learn what it means to honor your truth if you ever want true love. If you don’t, you will continue to have relationships that end in heartbreak. Learning about yourself means understanding why you want the things you want and why you do the things you do. Recognizing your bad habits and taking responsibility for your actions is essential especially when it comes to love. As a date coach I guide singles through this self discovery process. As you begin this journey you will start to see that the choices you made in life created

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NFIT WOMAN november / december 2012


most of the difficulties you’ve had to face. I know that it isn’t easy to hear but it’s the truth. By learning how to make better choices when it comes to dating and relationships you will create better outcomes. If you want a relationship that is going to THRIVE until death do you part you must learn to respect and love yourself first. To discover your true authentic self you need to address these three areas: FEAR: fear of rejection and fear of being alone Know your essence and understand its importance: masculine, feminine, neutral Be aware of your negative traits and do something about them Let’s start with the most important because it’s the one that holds us back from going after many things in life. FEAR. We all have a variety of fears that keeps us from experiencing real love. Most singles have a fear of rejection and a fear of being alone. What’s interesting is once you overcome your fear of rejection your fear of being alone dissipates. The way to accomplish this is learning how to create opportunities for yourself and how to connect with the opposite sex. Once you develop these abilities you will no longer have a fear of being alone because it will empower you to know that you can meet someone at anytime. The next step on your path of self-discovery is knowing your essence. Do you have a masculine, feminine or neutral essence? All men and women have a combination of the three but the combo can vary. You’ll be surprised to know it’s not always gender based and energy shifts can be situational. Let’s take women for example. More women are becoming independent and career driven. It’s natural for them to be in a masculine mode at work. Women should learn how to shift from a masculine state to a feminine state before going on a date or spending time with a man. Understanding how and when to do this will greatly enhance your relationships. Men need to learn when to tap into their masculinity. Understanding when a woman needs you to be in masculine mode is very appealing. For example, an attractive masculine trait is taking initiative and being decisive. So, the next time you ask a girl out don’t leave it up to her to make the plans. Ask her to give you three options of what she’d like to do or places she’d like to go then decide on one and plan it out. Taking on that responsibility is a way of tapping into your masculinity thus increasing her attraction towards you. Lastly, know your negative traits and do something about them. Being aware of what they are and working on them will make

Luis Santiago Date and Relationship Coach

you more attractive to the opposite sex. For example, if you tend to dominate conversations keep yourself in check on your date. You don’t want to be the person that talks too much especially about yourself. On the flip side, if you tend to be more introverted you don’t want to come off as boring or closed off. If you have no clue what your negative traits are ask a friend; preferably one that will be honest. Be prepared to hear something you might not like. Keep in mind this constructive criticism is only going to help you become a better person and partner. If you say you are ready to meet THE ONE then now is the time to take a hard look at yourself. At times we unknowingly sabotage relationships because we fail to work on ourselves first. So start by asking yourself these questions: Have I faced my fears, healed from past relationships, addressed my negative traits, learned about masculine and feminine energy and how to effectively communicate with the opposite sex? If you said no to any of the above then it will be difficult for you to have a relationship that will flourish into a healthy, lifelong committed, passionate relationship. Regardless of where you are in your life it’s never too late to begin your path to self discovery, truth and love. ✽

To learn more about Luis, his services and to schedule a free consultation visit his site at www.luissantiago.net. Email luis@luissantiago.net to receive his weekly video blog series Straight Talk.

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NFIT WOMAN november / december 2012


Photo courtesy of Bird Bakery

 a better you

"The Gang" (left to right) Armie Hammer, Elizabeth Chambers, Lauren Medellin, Melissa Colby, Ashton Ramsey, Nicole Fratto, Seth Larson

Project Positivity

Recognizing local positive people for their amazing attitudes. by Jonathan de la Garza

Have you ever gone into a business and the staff was so enthusiastic that you felt like you were on a hidden camera show? That’s exactly what my experiences have been like at Bird Bakery, a new local eatery. It’s not every day that you come across a bakery owner that is the chief correspondent for the Human Rights Foundation, a contributing correspondent for the E! News Bureau and contributor on Fox News Channel’s The Strategy Room. But that’s exactly what Bird Bakery owner and University of Texas Magna Cum Laude graduate Elizabeth Chambers is. When the word spread that a celebrity couple would be opening a new bakery in Alamo Heights, people couldn’t wait to pay it a visit. There hasn’t been a time that we’ve visited the bakery and not been greeted by a warm smile

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and a sincere hello. Everyone is so friendly and outgoing; that you’ll feel like you’re childhood friends. In fact, you’re likely to be greeted by “hello, welcome to Bird Bakery. Would you like to sample our pastry of the day?” It was this infectious positive attitude that had me wondering who was behind this dynamic staff. Before she was a model, actress and TV reporter, Elizabeth Chambers was a happy little girl growing up in San Antonio. She spent her childhood living in Houston, Denver, California and back to Denver where she graduated high school. Her favorite positive memories were spent eating Blue Bell vanilla ice cream in her grandmothers kitchen, and listening to her tell amazing stories in a regal British accent. One of her grandmothers’ quotes that

stayed with her to this day is “any day alive is a good day.” Elizabeth began her entrepreneurial career in her youth, selling snacks and retrieved balls to golfers that played on the course behind her childhood home. She is certainly someone who has the world in her hands and when I asked her how keeping a positive attitude has helped her in the bakery, her personal life and her television career this is what she had to say:

J: First off, how do you keep your staff in such a positive good mood? Every time I come to the bakery your staff seems to love their job. E: Well thank you. Every day we have a preshift meeting to discuss our goals for the day. We all love what we do and know that we’re


Elizabeth Chambers & Jonathan de la Garza

giving our customers something special. That’s what drives us and keeps us in a good mood all day.

J: Did you always know you would open a bakery, and what prompted you to want to open a bakery in San Antonio? E: I always knew I’d open a bakery, I just thought it would be later in life. I’ve always loved baking because I know what I’ll get. By adding set ingredients I get exactly what I want. Baking is very therapeutic for me. A lot of friends said I should open one in L.A. but San Antonio always felt like home for me, so here we are. J: Are you planning on opening a bakery

in L.A.? E: Not anytime soon, for now this one is perfect.

J: Who were your positive role models? E: My grandmother and parents of course,

oh, and my hairdresser (she laughs). My dad has always been very positive and supportive. He used to tell me “you will never fail unless you give up.”

J: I drove by the bakery very late one

basis and you’ve modeled and appeared in movies and on television. What advice do you have for people about staying positive? E: A key to being happy and positive is to love what you do. When you love what you do it’s a lot easier to have a positive outlook on life. When people wake up in the morning their attitude is their choice. They can be positive or be negative. I don’t know why anyone would choose to be negative. It’s like waking up in the morning and having the choice to brush your teeth with clean water or dirty water. Why would anyone choose the dirty water? I also think that things happen in life for a reason, and if something seems to be bad at first, it’s probably because there’s lesson you needed to learn from it. Everyone has challenges in life; we just have to work our way through them.

J: Are you planning anything special for the holidays at the bakery? E: Yes, we’re talking about making eggnog cupcakes, pumpkin pie, possibly an eggnog loaf cake and other things with holiday spices and nuts. Positive people are like magnets; they attract you, whereas negative people have the opposite effect. I encourage you to acknowledge positive people you meet in your life, it will make the world a more positive place. ✽

night. Was that you I saw working after hours? E: Yes. I am a “hands on” bakery owner. We make everything fresh daily and whatever is left over gets donated to the San Antonio Food Bank, or local police departments and fire stations. Giving back to people in need makes helps me feel thankful for the things I have in life.

For more information or to nominate someone for Project Positivity visit www.ThinkPositiveBlog.com.

J: From the outside looking in you seem to live a pretty blessed life. You’re married to a movie star, you fly to L.A. on a regular

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NFIT WOMAN november / december 2012

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 a better you

“Strong is the New SkinnY” Women in Sports in 2012 by Jennifer Fritzsching-Rulon M.S.

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NFIT WOMAN november / december 2012


2012 Summer Olympics in London, England. What a great year for Team USA with 104 medals total. The breakdown: 46 Gold, 29 Silver and 29 Bronze. What sticks out in my head is the medal count for women - 58 total medals, 29 Gold, 14 Silver and 15 Bronze. The 2012 Summer Olympics was considered the 2012 WOMEN Summer Olympics. Now, men it is OK. The athletes still did an amazing job with 46 medal total count, including Michael Phelps knocking out 6 of them. But let’s think about the WOMEN of the Summer Olympics and reflect:

youth and adolescents but also with adults in other types of fitness other than the Olympics. CrossFit is seeing that same type of style for women - Strong, Pretty, Beautiful and Healthy. In 2000, Greg Glassman put together a new concept called CrossFit. CrossFit is defined as constantly varied, high intensity, functional movement. It is considered the principal strength and conditioning program for many police academies, military special operation units and professional athletes. But also for the Moms, Dads, and Grandparents, who want to get in shape, so they can stay around for their

for time: 400 meter run and 15 Overhead Squats (95 lbs for guys and 65 lbs for women). If you are interested in the Hero or the Benchmark WOD’s, go to www. crossfit.com, to get information about any of those workouts. There are a million possibilities of WOD’s for women, who are teenagers, in their early 20’s, early 40’s and women who are over 60. Women, who are doing CrossFit, are business professionals, a Mom, a Grandmother, a teacher, a coach or single and fabulous women, who are trying to get stronger physically and mentally. CrossFit women are beauti-

He (SHE) who is not courageous enough to take risks will accomplish nothing in life. -Muhammad Ali • Missy Franklin-Swimmer- 4 Gold/1 Bronze • Allyson Felix-Track and Field- 3 Gold • Ally Raisman- Gymnastics2 Gold/1 Bronze • Sanya Richards-Ross- Track and Field- 2 Gold • Gabby Douglas – Gymnastics – 2 Gold • Misty May-Treaner and Kerri Walsh Jenning- Volleyball – Three-Peat Gold Yes, WOMEN of 2012 Summer Olympics…the athletes out did themselves. They SHINED and gave women HOPE and DREAMS and they INSPIRED. These Olympics were able to show other WOMEN and GIRLS that: “Strong is the New Skinny.” An impact has been made with the women of 2012 Summer Olympics, not only with girls,

kids and their grandkids. In CrossFit, there are many WOD’s (Workout of the Day) that are named after fallen soldiers, police officers and fire fighters (See NFit September/October magazine). These are named “Hero WOD’s.” In 2003, CrossFit started benchmark WOD’s named after women - Cindy, Barbara, Helen, Grace and Fran to name a few. These benchmark workouts were to measure your fitness levels through your time in CrossFit. The benchmark WOD’s are like a 5k run for a runner, who is testing their speed. So at any given time, an athlete can participate in these WOD’s, and then re-test in 6-8 weeks. For example, the “Helen WOD” is 3 rounds for time, 400 meter run, 21 Kettle Bell Swings (24 kg for men/16 kg for women) and 12 pull ups. The “Nancy WOD” is 5 rounds

ful, strong and healthy just like the Olympian Women. CrossFit women do exactly what Olympians will and can do. They can run, row, jump, lift heavy stuff, do pull ups, pull sleds, squat, deadlift, do handstands, do a muscle up (gymnastics) and try to become the best they can be… just like Olympians. Many women have concerns about getting too bulky, looking too much like a man or “gaining weight” and they look for reasons supporting whether they should do CrossFit. Here are a couple of ladies who participate, even coach and there take on CrossFit and “Strong is the New Skinny.” “CrossFit, more than any sport, has show-cased how in one “sport” there can be a variety of body shapes and sizes in strong and successful female athletes. CrossFit takes the focus

off the numbers on the scale and places it more on how you feel and perform. Thanks to CrossFit, I believe soon the days of images of skinny models will fall to the wayside to be replaced images of women with muscular definition and curves, “states Maureen Sheenan, Vascular Surgeon, Associate Professor, University of Texas Health Science Center. “I base my own self-image and self-worth on who I am and what I can accomplish versus how I look. If you asked most girls, “Would you rather be 5 lbs. heavier and able to do 30 pull ups and run fast? Or would you rather be 5 lbs. lighter and be able to do only 5 pull-ups? We know what their answer would be. Hopefully that changes as athletes become more of a substantial than a skinny model,” states Emily Tucker, CSCS and Bexar Athletic CrossFit Owner and Coach. So, for a holiday gift, why don’t you ask for a CrossFit Membership for two months. Try it out. In San Antonio and Austin area, there are over 40 CrossFit “boxes” in each city and in Corpus Christi area, there are over 5 “boxes” and growing strong. The only thing that is holding yourself back is YOU. ✽

Jennifer Fritzsching-Rulon, who recently received her Master Degree in Kinesiology, has been a CrossFit coach for over 2 years at Body Armor CrossFit in San Antonio. She competed in the 2010 CrossFit Regional Competition in Fort Worth, TX and placed 4th as a Master’s athlete at The Fittest Games in Austin in 2012. Coach Jen is also a USA Triathlon Level I Coach, done numerous triathlons and 4 x Ironman Triathlete. She has implemented CrossFit with her triathletes and seen many successful athletes grow. If you are interested in Jen and her coaching style, check it out at http://tribalancecoaching. blogspot.com.

NFIT WOMAN november / december 2012

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 a better you

Rebellious

Rewards

finally time for a little “you” time, how do you choose to spend it? Do you treat yourself to a slice of double fudge chocolate cake or a solid night’s rest? A glass of red wine maybe, or a hot bubble bath? While all of those are certainly worthy treats for our hard work each day, for run-

Change the way you view your fitness routines and start loving them! by Roxanna Salas Runners are selfish. We spend miles alone, lost in our thoughts, shamelessly burning calories, guzzling protein shakes and saturating our spandex clothes with sweat. We escape from the stress and responsibilities of the day to focus on our own greedy lust for endorphins. And while others might groan over their workouts, we view ours as the ultimate reward, rather than punishment.

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NFIT WOMAN november / december 2012

It’s not that we’re delusional. We’re quite sane in fact, thanks in large part to our aerobic addiction and one more reason why we view our workouts as rewards. Because from that throbbing ache in our legs and the heavy heaving of our lungs comes a wave of sanity, relief and rebellious contentment. When all the laundry is done, the family fed and the kids asleep, the dog walked and tomorrow’s lunch boxes packed; when its

ners, nothing is more rewarding than the feeling of a body set free in motion, an untamed spirit unleashed. It’s no wonder that when asked where running falls on our priority list, we have trouble admitting its somewhere between eating and breathing. From a physical standpoint, there are the obvious benefits such as increased strength, flexibility and reduced body fat. Endorphins are nature’s way of rewarding us for treating our bodies right, and these are usually released during and after a workout, causing


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feelings of euphoria and other superhero powers. During moderate exercise, such as a leisurely jog, the blood is pumped faster throughout the body, allowing white blood cells to attack bacteria and viruses more quickly, resulting in a stronger immune system. And then of course there are the emotional benefits such as increased self-confidence, empowerment and all-around sex appeal. All of which amounts to an abnormal sense of immortality and a sudden urge to fight Chuck Norris. But as the saying goes, if working out were easy, everyone would be doing it. And while working out in general takes effort, running is unlike any other physical activity because it requires absolutely no equipment, no training or technique, and yet it’s the most effective cardiovascular workout for torching calories and losing weight. Push past the temporary uncomfortable feeling of exerting energy first thing in

the morning or at the end of long day and eventually, your body will begin to crave exercise. Training your body to crave exercise will require a commitment to consistency, but once that consistency is established, running will no longer seem like a chore, but instead an indulgence. With all the demands we face each and every day, you deserve to treat yourself to something that not only makes you feel good, but also does your body and spirit good. Whatever your preferred work-out, make it part of your reward routine and soon you’ll find yourself enjoying a little selfish behavior now and again. ✽

Roxanna is a marathon runner, project manager and a content strategist at Boss Creative. Contact her via email at roxanna@ thisisboss.com

Jennifer Rulon MS Fitness Concierge/ Triathlon Coach

210.385.7210

tribalancecoaching.com NFIT WOMAN november / december 2012

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ď Ż a better you

the healthy side of

Life Hero Rebecca Cantu is Living Proof that Dreams Come True by Rita Hernandez

I had the amazing opportunity to Interview Rebecca Cantu, of San Antonio. This extremely talented 22 year old shared her powerful story of hope, faith, dreams, envy, unbelief, injury, recovery and victory. This is the kind of story that inspires others to believe in themselves and never give up, even when others say it will never be so. Rebecca Cantu is without a doubt, Inspiration 4 Life’s, The Healthy Side of Life Hero. I love that I was able to sit with Rebecca and talk about her life story, not just about

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NFIT WOMAN november / december 2012

her passion for Basketball but going back to the beginning to where it all started. Not only is she gifted on the Court, she is educated in academics and is musically talented. Rebecca attended Redland Oaks Elementary where she took Art and Music classes. She played guitar and cello. As talented as she was, she would compete in music competitions playing her cello. Rebecca also began to play volleyball and basketball. It was at age 6 where her father Jesse Cantu, began to teach her how to play. Then she attended Driscoll Middle School,

where she was in the Orchestra playing the cello. Rebecca excelled in her academics by taking Pre AP Dual Credit Classes. Again, she made sure to keep up with her sports skills by playing volleyball and basketball. Rebecca was blessed enough to be able to experience art, music and sports growing up with full support from her Dad Jesse, Mom Leticia and Sister Melissa. It was not until her sophomore year at MacArthur High School she realized she wanted a Scholarship to play Division 1 Basketball to lead into Professional Basketball.


was touched by her words and her heart felt sincerity for the love of basketball and wanting to go “Pro.” It’s sad to know there are others who really do not want you to succeed in life and will do anything to bring you down. It’s even sadder when your peer’s parents are involved in the “my daughter is better than yours” game. She was persecuted as a talented person overall and also for her hard work ethic. Rebecca stated, “People were always criticizing me for going that extra mile.” Going back to her sophomore year at MacArthur, when she decided she wanted to play Professional Basketball, she first had to go through all of the training, try outs, hard work, dedication, high school and college, to get

starter knowing that she worked so hard to get back into the game. Again, she was persecuted for making a comeback and her passion for basketball. The season finally came to an end and she graduated in 2008. In 2008-2009, Rebecca attended Texas A & M Corpus Christi. She tried out for the team and made it but was not a starter. She was only there for a year until she transferred to St. Mary’s University in 2009 to be closer to her trainer DJ. Rebecca once again tried out for the basketball team and made it but did not play. It was not until her senior year at St. Mary’s University that she started in two games. She then graduated in May 2012, still with the passion of wanting to play Professional Basketball.

Rebecca Cantu proves to all those

who didn’t believe in her,

from High School all through College, that she IS a Basketball Professional.” - Rita Hernandez

This is the highest level of competition, where Scouts actually come out to watch you play. Unfortunately, as humble as Rebecca lived her life and as talented as she was, she dealt with jealousy. No one wanted to help her or see her excel. Rebecca had big dreams and she knew what she wanted at such an early age. The thing that shocked me the most was when she told me, “I remained humble even throughout the harsh comments by other peers and parents.” There was not one part of this interview, where I felt Rebecca was all about herself. I

there. Aside from her passion for the sport, I asked Rebecca why she felt she wanted to play professional Basketball and she stated, “I felt I had the skills for it and watched other team mates get recruited and knew with my skills and work ethic, would one day take me there.” Well, she played basketball her sophomore, junior and senior year of high school; playing her best game and bringing it each time. Of course, she always had many who just overlooked her hard work and dedication. Now her senior year at MacArthur, she felt it was her time to shine. This was the opportunity she was waiting for. Lo and behold, she suffered a major ankle sprain that kept her out for two months prior to basketball season. Rebecca ended up missing the first two months of the season. Despite the burning feeling of wanting to play and having her coaches tell her she would not come back from the injury, she had her trainer DJ, who had been there for her since she was 14 years old, when no one else was. DJ looked at the injury and did give her the hope that she would come back to play. After being off of her ankle for a while, DJ confirmed Rebecca could start training again. She was still in pain but worked through it to build strength and make it stronger than before. You would think by making a comeback, she would have full support of her team but it was quite the opposite. She had to start all over as a bench player. It took her about six games to be back as a starter player. She was still being pulled out of the game even as a

This is where the moment of hope comes in. Rebecca along with her trainer DJ traveled to Hanover Germany, late August 2012, for a “Shooting for Success” Camp. It was there where she contacted the TK Hanover Team, for the opportunity to try out. Rebecca tried out and they were impressed with her skills. Rebecca made the team and her lifelong dream of becoming a Professional Basketball Player finally came true. TK Hanover is a Professional Division 2 Team of the Bundisliga Professional League. I love that Rebecca remained humble throughout her testimony and never shared her journey as a complaint, but shared her journey in hopes to encourage others to never give up. One of my favorite parts of her story was during the time of her injury. She went through a huge Spiritual cleansing which gave her the strength to believe in herself even more and to know that nothing could hold her back from reaching her dreams. Congratulations to you Rebecca Cantu! ✽

For more information on Rebecca Cantu, you can email her at rcantu512@gmail.com For more information on Rita Hernandez, NFit Magazine Writer, or Inspiration 4 Life “Healthy Side of Life” Heroes, you can visit her website at www.inspiration4life.org, rita@ inspiration4life.org, or www.facebook.com/ inspiration4lifeworldwide NFIT WOMAN november / december 2012

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 cover story

Gift

With a passion for life that burns brighter than Venus, this rising star brings love and light to all who hear the music and choose to dance. by Kelly Hamilton Photography Michael Giordano

w

Hair by Erin Jackson at Emali Lane Salon Makeup by Lindsey Lopez at Demure Makeup

ashington Irving once wisely said, “There is in every true woman’s heart, a spark of heavenly fire, which lies dormant in the broad daylight of prosperity, but which kindles up and beams and blazes in the dark hour of adversity.” Within most of us lies a drive to excel at our current lot in life. Women typically ratchet that drive up a notch in the form of managing a career, family and kids. Somehow, we find the fortitude and symphonic gracefulness to keep it all on track while still fulfilling personal ambitions. We are nurturer, caregiver, lover and friend. Our drive is fierce and almost nothing is insurmountable. The music stopped playing for Monica Vera in 2005. All that seemed important faded into the background as she coped with the death of her perfectly formed baby boy Mikko, who was stillborn at 38 weeks. The lifelong dancer stood faithlessly still as the days whirled around her. Enduring a deep depression Vera returned to work at USAA where she had flourished for over a decade. Again becoming pregnant and giving birth this time to a healthy baby boy, Vera knew she was blessed to have a son but was still struggling with filling a void in her heart. Deciding to dedicate all of her time to her son, she resigned from her position at work to be a stay at home mom. Accustom to a life of hard work, she realized she was not prepared to stay at home 100% of the time so she started looking for creative ways to apply her professional strengths. Trying her hand at Interior Design and home staging for the Real estate industry, Vera found some fulfillment but knew she was capable of more. »


â??

The music and physical interaction with the music stirred something inside me. I felt different, I felt happy.

â?ž

NFIT WOMAN november / december 2012

31


Still unsatisfied with her appearance since giving birth, Vera turned to her roots of dancing and music to boost her moral. Tapping back into her love for music and dance she considered opening a jazzercise studio. It was during the research for this new endeavor that she found Zumba fitness. The concept of dance fitness and Latin music together immediately intrigued her. Not finding any Zumba classes in San Antonio in 2007, she signed up for a workshop in Houston. It was this workshop that changed her life and opened her eyes to living again. Vera returned home and immediately put together a business plan. “The music and physical interaction with the music stirred something inside me. I felt different, I felt happy. I found my faith again and immediately got on my knees and asked for God’s forgiveness for questioning his will.” “Because of Mikko, Studio VIDA! came alive.

students in mind and the vision is – you leave everything at the door and escape. At beginning of every class Monica reminds students “No one is watching. You are here to feel the music. Move to your own beat. “ Vera says that with Zumba you don’t have to have a fitness or dance background and in order to motivate her students she makes sure everyone realizes that Zumba fitness is for “every body” and you simply do what you can do. Further explaining that it is the instructor’s role to come out and keep everyone focused and attentive for an hour. As with any group fitness class the students want to follow the instructor. Vera is there to lead and instruct. She will take the basic salsa step of ‘out in out in’ and add hips, arms and encourage students to add their own flavor. Vera shows

I wanted to give others the gift of life that I’d been afforded; a second chance to find passion and health and faith inside of themselves.

It brought me back to life and gave me purpose.” After receiving her Zumba certification, Vera started holding classes at churches, local gyms and initiated the Zumba program at YMCABraundera. Vera did everything she could to grow the business and learn as much as possible about the Zumba program. “I waited for the right opportunity then took the leap and all of a sudden Studio VIDA! came to life. I wanted to give others the gift of life that I’d been afforded; a second chance to find passion and health and faith inside of themselves.” Through the will to live, Studio VIDA! was born on August 17, 2009. Vera’s passion for music and roots in dancing are intricately woven into the DNA of her studio. She grew the classes so much so that a new studio was needed in order to accommodate her following. Opening with six classes a week she now has a robust schedule of 35 classes a week between two locations, eleven instructors, four instructor apprentices and has recently added “ZUMBA in da CLUB” inside Club RIO every other Thursday evening. Vera says the new studio is designed with

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the basics and asks people to just move to the music stating that the more often you come to class, the more comfortable you are with the movements and are able to add personal flavor to the experience. It is Vera’s job as the coach to up the ante and challenge students to the next level. In between a salsa step, for example, maybe she will add jumping jacks. “You get taken away and time flies.” Whether teaching a class of 70 or 25 Vera enjoys interaction with her students and taking the time to show them the correct steps and movements to the music. In talking with Vera about the difference that Zumba fitness has made in her life and the lives of her students she explains that it’s


not always about the fitness – It’s about the changing of a lifestyle. She routinely hears her students declare that they are happier now, feel sexier, and simply smile more. “A lot of my women have developed camaraderies. They share the same tears and joys in overcoming similar challenges. They now have relationships and friendships. That’s the biggest accomplishment for me to know that I was instrumental in bringing those people together.” Vera recalls a student who was experiencing significant physical and emotional struggles and severe bouts of depression. “She would come to the parking lot and then leave because she had the fear of not being accepted.” The student ultimately relented and came to class.

Business partner and Artistic Director Mario Gomez is her rock. “He is my best friend and has as much passion for this place and the students as I do. He never loses sight of the Studio VIDA! name and purpose.” Vera states they rely heavily on each other and together will continue to grow the business through the addition of Gomez’s 4VIDA! dance fit by Mario bootcamp, VIDA! Burlesque program, VIDA! Vixens sensual program, VIDA! Kids program, Bodypump™ classes, P90x by Gabi classes and the overwhelming drive to stay on the cutting edge of service to their students. Vera instills in her staff that the studio and service are all about the students who walk

daunting but when you are present for someone who matters the time flies by.” With over 400 people participating and 75% of proceeds going back to philanthropy, this October 14th is the 3rd annual Party In Pink Zumbathon for the Cure to be held at the San Antonio Shrine Auditorium. Staying on top of her own purpose and mission in spite of any challenges she may encounter is an innate skill for Vera. “Work hard and dance harder.” She admits there are times when she wonders if it’s really all worth the effort and then says she will receive an email or a call or someone will walk into the studio and tell her “If it wasn’t for you and Studio VIDA! I wouldn’t be the person that I am.”

“Sometimes making the first step is the biggest challenge.” Through coming to class on a regular basis she lost weight, her depression lessened and she forged lifelong friendships with women she otherwise would not have met had she not had the courage to cross the threshold of Studio VIDA!. This story is just one of many and embodies fully the meaning of Vera’s studio. Studio VIDA! – Life Studio. It means everything to Vera that her studio and its people saved a life. The lifeblood of Vera’s business and mentality is that of “Others before self.” She stresses the vital importance of customer service to her staff family and says she is blessed to have a business partner who embodies the same passion and mentality for the Studio that she does.

through the door. Those core values are what keep Studio VIDA! the premier facility in San Antonio and client satisfaction is her number one priority. Vera tries to accommodate everything within reason. She is very tough when it comes to her instructor coaching, experience and level of instruction and service toward students and says the three most important things she looks for when selecting and working with her instructors are the characteristics of dedication, loyalty and honesty. As if breathing new life into those around her isn’t enough, sharing her passion through community involvement is important to Vera. Studio VIDA! hosts the annual Party In Pink Susan G Komen Race for the Cure and Go Red American Heart Assoc Zumbathons. “The 2-hours of a nonstop Zumba class sounds

Those encounters remind Vera that she is serving a larger purpose than her own and it re energizes her emotionally and mentally. Through Vera’s own admission, her growth has come through pain. Because of her loss, she is now able to share her passion for life with her instructors, students and family. Through their love and support she is able to continue the mission of touching lives. They are her heart and reason for continuing to live and serve. ✽

For more information on Monica Vera, Studio VIDA!’s two locations and Zumba in da CLUB at Club RIO please visit www.thestudiovida.com or call 210.695.2840. NFIT WOMAN november / december 2012

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ď Ż feature

Her Wonderful Way Morning news anchor, Leslie Bohl, on keeping fitness in the family by Kelly Hamilton Photography Michael Giordano

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ccording to the first season, episode two of Wonder Woman, “All women can do wonders if they’re put to the test.“ While most of us are barely through our second REM cycle, around 2 a.m. Leslie Bohl’s alarm clock is doing everything it can to rouse her from her less than four-hour slumber. No, she’s not rising early to catch a flight. She is doing what she’s done for the last 15 years as Morning News Anchor at WOAI. Unconscionable for most of us, Bohl is crazy in love with her career. Researchers at the University of California, San Francisco have found that some people have a gene that enables them to do well on six hours of sleep a night. But the gene is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it. Bohl is fit, fabulous and literally does it all. The mother of two girls has a schedule none of us would envy. She is out of bed by 2 a.m. and

I sit dumbfounded that one human can squeeze so much into a 24-hour period. A short nap at some point in the afternoon is at the top of her priority list so that she is reenergized for when her girls come home from school. Even the self-professed “I can do it all” beauty needs her catnap. Knowing full well that she cannot possible “do it all” Bohl makes it a priority to strive for the strength physically and mentally to take on everything she needs to in order to be a successful professional, friend and mom. As we sat in the green room at WOAI, I asked Bohl about the kind of message she feels is important to send to her girls regarding overall health and wellness from a mind, body, soul perspective. “I want to empower them and set them up for success. It is my job to teach them to make good decisions across the board, to take care of themselves and be in charge of their own destiny.” Bohl feels that taking care of yourself physically is the number one important thing

Knowing full well that she cannot possible “do it all” Bohl makes it a priority to strive for the strength physically and mentally to take on everything she needs to in order to be a successful professional, friend and mom. off to WOAI for the 4.30 to 7 a.m. news cast where she energetically greets the rest of us as we are sleepily fumbling for our first cup of coffee. At this point she is already having what feel like lunchtime snacks. The San Antonio native is a chipper staple to most of us who tune in to the WOAI morning news and San Antonio Living Show. Conceding defeat in the sleep department, Bohl is remarkably energetic as we sit down to discuss her thoughts on health, wellness and staying fit. It stands to reason that after 15 years at the news desk she would have a saner work schedule. Bohl quickly shoots down that notion and says she’d have it no other way. Because of her early morning schedule she is able to spend much needed time with her 12 and 16-year-old girls. It doesn’t take long in talking with her to realize that these kids are the center of her world. Clearly, first cousin to Wonder Woman, Bohl runs through her daily schedule of work, kids, fitness and preparation for work the next day as

to do and tries to convey that message to her daughters. She states that they don’t talk about or place emphasis on weight at home because she is sensitive to the societal pressure on girls especially during formative years of adolescence. “I encourage healthy eating, parking the car far away and walking, exercising with me and encouraging them to get outside with friends.” For her own purposes, Bohl is a cardio junkie with an enviable collection of Zumba, Tybo and Turbo Jam DVD’s. Her allotted workout time is often brief so she maximizes to the fullest. Her current favorite is Zumba. Since she has a set amount of time to workout she wants to sweat and escalate her heart rate to maximize calorie burn in the time she has scheduled. Sheepishly she admits that she isn’t a dancer so learning the steps to Zumba was a little challenging but now she swears by the hip shaking dance fitness workout and loves the effects it has had on her body. » NFIT WOMAN november / december 2012

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Bohl feels that taking care of yourself physically is the number one important thing to do and tries to convey that message to her daughters.

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prayers are what keep Bohl smiling at us from the other side of the TV. She concedes it is sometimes challenging to keep up the appearance of stability while juggling 10 balls. “That is what’s stressful and when good friends and family are able to be your rock.” Bohl is very impressed with the support showered upon her from viewers as she consistently receives emails with personal stories, bible verses and words of inspiration. Always the optimist, Bohl smiles warmly as we conclude our time together and as she is hugging me good bye she gives me a squeeze and thanks ME for spending time with her. A gracious woman indeed, with a contagious spirit of warmth and beauty that radiates from the heart, Bohl waves as I walk away and I feel blessed to have met such a Wonder(ful)Woman. ✽

For more information visit www. facebook.com/LeslieBohlTV or go to www.woai.com

I N S P I R E / / M O T I VAT E / / C O A C H ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■

Specialized Programs For Individual Needs: facebook.com/cconleywellfit

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utrition is an important aspect of life for Bohl and her girls. She leads by example so tries to make sure there are always fresh fruits and veggies to snack on and typically prepares meals consisting of chicken and fish. “People who have watched me over the years know I gain and lose the same seven pounds.” Stating that if she were consistently doing everything right she wouldn’t have this issue, Bohl says consistency is something she is working to resolve with regard to fitness. By not eating late at night and preparing healthy snacks for herself during the day such as cucumbers, apples, peanut butter, she feels that she will make better choices with her diet. A balanced lifestyle is a constant goal toward which Bohl strives not only for herself but also for her newly redefined family. She aims to lead by example and says that women who are fit, strong and full of energy are her personal inspiration. Friends, family and lots of

• weIght loSS • PreNatal & PoStNatal traININg • toNINg & SculPtINg • ruNNINg • yoga

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Fitness Coach / Personal Trainer 210-412-4592 NFIT WOMAN november / december 2012

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 outdoor sports

Sweating It Out To

Hit The Slopes

Get fit for winter with tips from professional Ski coach Phil McNichol by Jennifer Broome

Just like you sweat it out for swimsuit season, you have to take the workout up a notch before your ski getaway. Preparing your body for skiing will save you from injury and the misery of overworked, overstressed muscles. So how do you do that with all of the hustle and bustle of the holiday season? Follow something that I do year-round and schedule workouts in your calendar. Take 15-30 minutes with your calendar before the holidays get into full swing and schedule workouts. Make sure there is a fun factor to your workout. Especially this time of year, you need the fun and stress relief. Instead of a holiday coffee break, make a date with a friend to enjoy catching up over a walk or run. Check

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out new classes. First-time classes can be free. Some places will even offer a week of free classes, especially during the holidays. By scheduling your workouts, you are already getting a jump on the usual New Year’s resolutions of loosing weight and being healthier. Skiing uses all of your muscles groups and you want to have the cardio endurance and strength to enjoy the bluebird sky powder days. Phil McNichol, considered one of the most successful coaches of the US Men’s Alpine Team, says, “The better your fitness level, the more you will enjoy your ski experience.” He says there are three keys to your ski fitness success: Core strength, leg strength and endurance. For core

strength, focus on the mid-body. McNichol recommends “all kinds of sit-ups and lots of them.” For leg strength, it is old-school squats and lunges. “All types of squats and lunges are a skiers best friend,” says McNichol. For endurance, you have to do some distance training or simply logging the miles. McNichol says, “Elite skiing is similar to 400 meter sprinting, but skiing in general requires a fitness level which comes from medium distance running and biking.” It is okay if you are not a runner or biker. Log the miles walking. Balance and flexibility work have huge pay offs. “Explore all aspects to build, challenge and develop your balance,” says McNichol. Squats on a Bosu ball are one exercise that will help with


F

F

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There are three keys to your ski fitness success: Core strength, leg strength and endurance. strength and balance at the same time. Pilates and yoga will help get you ready for winter sports and are a holiday stress reliever. Even just a few minutes of stretches a couple of times a week, especially focusing on hip flexors, hamstrings and back will help. If you want to take your skiing to the next level, McNichol and his Point Zero 1 team of former Olympic and World Champion Skiers offer race clinics and camps. “Our race camps focus on using racing to teach you to be a better skier. If you are interested in becoming faster on a racecourse or if you have little interest in becoming a racer but want to be a great skier, try our race camps. Some of the best USA racers and coaches will share fantastic lessons proven to improve your skiing,” says McNichol. The Colorado Race Camp is November 27-December 2 in Vail.   The performance clinics are similar to the race camps but without the race gate methods. McNichol says, “These clinics will put more time on enjoying the snow sport celebrity experience while exploring all the terrain the mountain has to offer.” The Canyons Fantasy Ski Camps are offered at Canyons Resort in Park City, Utah January 11-13 and March 8-10. For more information on camps, clinics, and to book a private session, visit www.

pointzero1.com. As with any fitness routine, nutrition plays a huge role. McNichol says, “Avoid processed food. Eat as many vegetables and as much fruit as you can each day. Drink three times the amount of water you think is necessary, this is key when you jump up in elevation.” To avoid altitude sickness you have to prep for the altitude change. A good rule of thumb is to start upping your water intake two days before your trip and continue drinking more than you think you need throughout your trip. If you start to get even the slightest headache at a higher elevation, start downing the H2O. If you can, get to a lower elevation. Headache is the first sign of altitude sickness. It is also a little harder to sleep at higher at a higher elevation. So if you feel like you need a nap during your trip, you probably do. The hard work you put in before your ski vacation will pay off as you zoom down the slopes. Add in a little relaxation with a hot toddy or hot tub. You are burning twice the amount of calories in the cold compared to the heat. So it is okay to indulge…..a little. ✽

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 preventive measures

➻ Why Can’t Santa

Be Fit?

Does Santa just have ‘BIG’ JEANS? by Melissa Cady, D.O.

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Thanksgiving, Hanukkah and Christmas are just some of the upcoming holidays, and what is the most common event that occurs throughout the nation? We SIT and we EAT. Look around. Can your family do a better job with taking care of their bodies? I encourage you to observe and ponder about the health of your family. There may be an occasional indulgence, but what are the habits of your family members when it comes to their activity and nutrition. If you are not in good shape or look like Santa, is there something you can do better, like portion control or just starting an exercise regimen? How many times have you heard, “I can’t help it, ‘big’ runs in my family”? The limitation of this thinking creates a disempowered individual. Some of us may struggle with weight more than others but we are best served by optimizing our bodies the best we can. Our biggest enemy is our lifestyle, which is typically a reflection of our family and culture. Many people try to focus on a diagnosis or a specific reason for being overweight. Granted, there are few people that have genetic problems, such as leptin deficiency. However, this is the exception to the rule. The rule is that your lifestyle dictates who you are. We will pay a price for poor lifestyles. Heavy smokers pay a price. They start losing their teeth sooner, prematurely age their skin, develop peripheral vascular disease and develop asthma or emphysema. We all know it is an expensive habit and a terrible


way to die but don’t blame genetics for the medical issues here. Heavy drinkers pay a price. Not only is there a tendency to have a weakened immune system, nutritional deficiencies and forgetfulness, but they can develop cirrhosis of the liver. Cirrhosis can lead to multiple complications including abdominal swelling, liver cancer or esophageal varices, which can lead to vomiting of blood. Heavy people pay a price. There is an increased risk of depression and poor quality of life when decreased mobility occurs. Obesity also increases the risk of the following medical conditions: diabetes, fatty liver, high blood pressure, obstructive sleep apnea, gastrointestinal reflux, cancer, gallbladder

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inactive person eating pizza and watching television most of the day is most likely to be overweight and deconditioned. We are what we do. We have more power over our situation than we give ourselves credit. Genetics is a foundation, but not solely to blame. Of course, our genetics may make us more or less predisposed to the conditions mentioned above if we are not taking care of ourselves. Our environment and choices, and hence lifestyle, dictate how much we optimize what we have. We are role models for everyone around us and especially for our children. So, don’t pretend that the donuts, pizza, and sodas are great ideas. Over time, they don’t serve us well. We are molded by everything

We have more power over our situation than we give ourselves credit. Genetics

is a foundation, but not solely to blame.

disease, poor wound healing, high cholesterol, high triglycerides, stroke, heart disease and possibly dementia. Our bodies can handle occasional insults, whether nutritional, environmental, physical, etc. however, they do not do as well when they are continuously bombarded with cigarettes, alcohol, sugar and so on. We cannot continue to poison our bodies and expect them to work perfectly. The internal derangements are not obvious at first but may become apparent later in medical visits or with delayed symptoms. For example, diabetes does not happen overnight…it is a process. It is incredibly easy for us to be in denial of the little things that are invisible. We know that eating whole foods and avoiding processed foods, sugar and excessive alcohol are the way to go. Fad diets or any way of eating that is neither sustainable nor healthy will not create lasting, beneficial results. We are what we eat. On another note, exercise is key to maintaining an efficient body, but it needs to be something that is consistent. There is a reason that a sprinter looks in shape. They are not a sprinter because they happen to be in shape. They have created a habit of training their body to be in better shape. Yet, the

and everyone around us. We must decipher which habits we will model and take responsibility for the one body we have been given. If you have an able body, use it and treasure it. There’s no excuse when disabled individuals are in better shape than those without a physical disability. Even Santa can get into better shape! I challenge you to create a better lifestyle for you AND your family. You will not only save your family money and suffering, but add years to enjoy together. Go ahead, optimize your genetics with smarter choices…you and your family will reap the benefits! ✽

MedSpa Melissa Cady, D.O., is a board-certified anesthesiologist and board-certified/fellowshiptrained pain medicine physician. She works with Westlake Anesthesia Group in Austin, Texas. As a fitness enthusiast, she is also passionate about helping others start 90-Day Health Challenges as a Visalus/Body By Vi promoter. If you are interested in taking on a Challenge, go to www.DrBodyByVi.com . You can also find her at www.facebook.com/ DrBodyByVi. For more information, email her at drbodybyvi@gmail.com.

Look younger, get slimmer without surgery or pain Get Your FREE Report

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ď Ż preventive measures

resolving pain during

Pregnancy How proper physical therapy can alleviate pain during pregnancy by Chad Elms and John Malfer

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The strain on a woman’s body during pregnancy is a physical experience like no other. During pregnancy, it is important for a woman to stay healthy and active for herself and for her soon-to-be newborn. According to Spine-Health, eighty percent of pregnant women will experience back pain during their pregnancy. Pain during pregnancy can be caused by several factors, but is usually caused by structural changes brought upon by hormonal changes or postural changes caused by the weight of the baby. Physical therapy is a solution that can reduce the many different types of pain that can take place during a woman’s forty weeks of waiting. During pregnancy, a mother’s hormone production makes her ligaments loosen and her joints less stable. This loosening or laxity can cause structural changes, which can lead to pain in the lower back, hips, wrists, feet, upper back and neck. Beyond these structural changes, the added weight of the baby often changes the expecting mother’s posture and places increased stress on numerous joints, which can also cause pain. A baby takes up once-open space in the belly, and therefore, the diaphragm is pushed higher into the ribs. Keeping upright posture while also working on breathing and traditional exercises will help both mother and baby. Sitting tall and straight can help to prevent back aches, which commonly occur during pregnancy. Supportive shoes are also great for improving postural alignment and can help with decreasing this type of pain. Because therapy often focuses on normalizing body mechanics and improving core stability to prevent pain and injuries, physical therapy can address issues stemming from these structural and postural changes and provide immense benefit for pregnant women. Physical therapy provides decreased pain, increased range of motion, improved postural alignment and body balance, continued maintenance or improvement of endurance, improved muscle tone and proper posture throughout childbearing years. Physical therapy can also help treat and prevent different types of pain like low back pain, neck pain and shoulder pain. Physical therapy can also help with nerve problems such as carpal tunnel syndrome and other problems like gestational diabetes. There are many key indicators that point to a need for physical therapy, which pregnant women should be on the lookout for during their pregnancy. Common problems that physical therapy can address include:

➻ Decreased strength ➻ Decreased strengthDiastasis recti (the separation of abdominal muscles, usually

decreased endurance ➻ Decreased strengthNumbness or tingling caused from a peripheral nerve compression ➻ Decreased strengthUrinary incontinence (leaking urine or increased frequency of urination) ➻ Decreased strengthMusculokeletal dysfunction (muscle or joint problems caused by trauma or repetitive motions)

FACTS

Four out of five women will experience back pain at some time during their pregnancy.

Causes of Back Pain:

➻ Hormone production during pregnancy makes joints less stable ➻ Daily repetitive stress from lifting the child or infant ➻ Changes in posture due to pregnancy and the increased instability of the spine ➻ Pushing in labor can strain muscles of ligaments Benefits of Physical Therapy during Pregnancy:

If any of these symptoms occur, it is important for pregnant women to discuss them with an OB/GYN or Primary Care Physician (PCP) and ask for a prescription to physical therapy. By assisting pregnant women to maintain the ability to exercise and stay active, physical therapy can assist in preventing pain and decreased function associated with pregnancy. Many expectant mothers with pregnancy-related back pain receive immediate and lasting relief from physical therapy treatments. Additionally, physical therapy can be a solution for postpartum patients. For example, pain and future injuries can develop through simple daily activities without a pregnant woman realizing the problems they face and what can be done to help prevent or reduce the effects of being pregnant. Activities such as daily repetitive stress from lifting the child or infant, changes in posture due to pregnancy and increased instability of the spine, lifting car seats and infants with improper back ergonomics and pushing in labor can all lead to back injury or pain. Customized programs provide a combination of hands-on manual therapy, pain-relieving modalities, supervised exercise, and home exercise and activity modification. Therefore, benefits include pain relief and maintenance of a healthy lifestyle during and after pregnancy. Pregnancy puts critical strain on the body. However, physical therapy can intervene to lessen the amplified tension that comes with carrying a baby in the womb for forty weeks. A proactive approach can set the tone to a smoother, less painful pregnancy. ✽

➻ Early self-care education ➻ Decrease in pain and increase in pain

management ➻ Physical preparation for childbirth ➻ Increase in range of mobility ➻ Continued maintenance of endurance, muscle tone and proper posture throughout childbearing years treated postpartum)

➻ Decreased strength. Pain related to being

in poor posture or pain due to the body’s physical changes ➻ Decreased strengthDifficulty breathing or

About Momentum Physical Therapy & Sports Rehab: Momentum Physical Therapy is a San Antonio-based physical therapy and rehabilitation company. Each of its seven area locations serves the mission to return patients to optimal health quickly and effectively through an individualized physical therapy program. Services include sports and orthopedic rehab programs, certified hand therapy and workplace health programs. For more information, visit www. WeGetYouHealthy.com or call 210.888.1278. NFIT WOMAN november / december 2012

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 preventive measures

Women in Medicine & Law

“For the Cure”

Paint the Parkway Pink & Women in Medicine and Law “For the Cure” collaborate to fight against breast cancer. by Dr. Jean Holt

Women in Medicine and Law is a grassroots organization bringing women in these two professions (and their friends) together for the purpose of raising money for breast cancer research TO FIND A CURE. Nine years ago a small group of purposeful women physicians and attorneys organized the first fund-raising banquet. Over the ensuing years, the event has grown tremendously and is presently held at the Holy Trinity Church Banquet hall in Stone Oak, and catered by Leave it to Us catering. A silent auction and raffle have been added to increase donations

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NFIT WOMAN november / december 2012

and a “pink glove dance” is now a fun annual feature. For a number of years, the major event sponsor has been the University Health System. According to Jean Edwards Holt, MD, MHA, founding member of the steering committee, “We surpassed the cumulative goal of one million dollars this year with a donation thus far of $1,058,000 to Susan G. Komen for the Cure® in the form of a restricted grant directed for medical research. I am very, very proud of my physician and attorney colleagues and our friends for such dedication and generosity.” In recognition of this achievement, the President

of Susan G. Komen for the Cure® attended and was the keynote speaker for the banquet. Besides the annual fund-raising banquet, additional donations have come from other fine efforts. The female medical student chapter of the American Medical Women’s Association at the UT School of Medicine in San Antonio has dedicated the proceeds from their fund-raising efforts for the past several years to the cause and there has been a challenge to the female law students at St. Mary’s School of Law in San Antonio to do the same. Three years ago, North Central Baptist Hospital and the Village


we hope this will be an annual event for the families in the Stone Oak area to benefit their health as well as to support breast cancer research.

at Stone Oak shopping center began an event called “Girls Night Out”—which will be held on October 11 this year. This very successful event has directed their donations to our cause. Dr. Holt is announcing an exciting new event beginning this year and co-sponsored by Women in Medicine and Law, North Central Baptist Hospital, Baptist Breast Center, Alamo TotSports and others. “Our latest effort to raise money for breast cancer research is called ‘Paint the Parkway Pink,’ which is an event for the Stone Oak community to enhance awareness of healthy living and fitness while giving residents and friends the opportunity to support

breast cancer research,” Dr. Holt said. This fitness event for the entire family will be held on Saturday morning, October 20, 2012, at North Central Baptist Hospital, and will feature a 5K fun run/walk, a one mile family walk, both through Stone Oak, and a short kids run at the hospital. Dr. Holt indicated “we hope this will be an annual event for the families in the Stone Oak area to benefit their health as well as to support breast cancer research.” A health fair is also planned for the morning. To register for the ‘Paint the Parkway Pink’ events in Stone Oak, go to the following website: www.painttheparkwaypink.com.

Dr. Holt has been very pleased with the support of the community for all of these activities—“Our goals of fun, food, and fellowship with a purpose can be seen in the form of dedicated individuals who make the events happen, and for the funds we raise to support the research to find a cure for breast cancer.” ✽

Additional information about Women in Medicine and Law can be found at their website: www.womeninmedicineandlaw.org.

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 preventive measures

Fitness & Healthy Eating

During the Holidays

Healthy Eating and Healthy Living for Fall Holiday Season by Marie Ferdinand

Has anyone ever heard the saying “I’ve got to get my sexy back?” The meaning of this saying is simply, I need to start making healthier food choices, I need to lose some weight, and start working out and I’ve got to get in that bathing suit. Why do we tend to only want our “sexy back” when summer is approaching? The reason is because we tend to wear less apparel during the summer season which makes us conscious of our self- image, our comfort level and most important our health & fitness. In the summer season we tend to make it priority on

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NFIT WOMAN november / december 2012

eating healthy and working out. We want to do our best to look good, and feel comfortable in wearing less due to the summer heat. We want to feel comfortable at the beaches, or for a planned vacation trip, but as the fall season rolls around we tend to become undisciplined about our food choices, working out, and care less about how we look because we can always cover up. We let the weather and the holiday season put us into a lazy mindset. With it being the fall season we don’t have to be conscious about our appearance because we can always

just cover up by wearing a lot of apparel. We do not see our bodies enough during the fall because we are consistently trying to stay warm. Because of this we have a tendency to make excuses instead of being disciplines to a healthy lifestyle for LIFE regardless the Season. We should strive to have our “Sexy” regardless of the season, not just in the summer season. I am so fortunate to have the opportunity to not only develop kids in basketball but to also teach young kids and adults through the Marie Ferdinand Basketball School of Excel-


f

lence empowering Academy, valuable life skills which include understanding the importance of healthy eating and healthy living. The seasons of the year should never dictate when we are to start eating healthier or start working out. Another point I must make is that with the time changing and darkness coming earlier in the evening, we cannot allow that change to interrupt our eating and workout regime. We cannot look for excuses or a way out of doing what is right and a priority. Don’t shy away from taking those late afternoon outdoor runs. We must remain steadfast in our journey to healthy eating and healthy living. We are to realize that it is our duty and we must make it a priority to take care our body in a manner that will promote a healthy living for life.

GREEN DOWNTOWN:

Here are some tips for the fall holiday season that can really be of help:

1017 N. Flores Street San Antonio, TX 78212 (210) 320-5865 Sunday-Thursday: 9am to 9pm Friday: 9am to 8pm Saturday: Closed

Tip ❶

GREEN AT ALON:

10003 NW Military, Suite 2115 San Antonio, TX 78230 (210) 233-1249 Sunday: 9am to 9pm Monday-Thursday: 11am to 9pm Friday: 11am to 8pm Saturday: Closed

With darkness coming earlier in the evening, plan on going to the gym after dinner and taking a class a few times a week. This will help you make friends and get you to look forward to the workouts. Friends can help to inspire you to be consistent in your pursuit of your fitness goals.

Tip ❷

If you can’t get to the gym, setup a fitness calendar for yourself and family. Each night of the week do two or three exercises during commercial breaks when watching a TV SHOW. Do as many repetitions as possible during the entire commercial time. Ie: wide leg deep squats or push-ups. These exercises will help burn calories and help you to get fit while watching TV. Find a list of exercises on the Internet and make a checklist.

TO SEE OU R MEN U A N D FOR MORE IN FORM ATION V ISIT U S AT WWW.G REEN SA N A N TON IO .COM

Tip ❸

Try to avoid all those holiday sweets that companies love to put in the stores or on your desk at work in the fall. Ie: Pumpkin pies and Halloween candy. Stick to a healthy eating plan that includes lean proteins and very few carbohydrates at night. (No need for fuel foods at night!)

Tip ❹

Set goals for losing weight and tell everyone about it. Friends and family can help keep you on track and motivate you when you need it. Avoid the sayings “you’ve been so good, you deserve to treat yourself once in a while.” Meet your goals first!

Tip ❺

Go into the fall with the intention of looking good for the Holiday get together with friends and family. Put yourself on a good exercise and eating plan that works for you. At the get together share your experiences and knowledge of healthy eating and exercise!

Stone oak athleticS has the premier youth sports programs in San Antonio. We offer youth sports leagues, sport-specific camps and clinics, individual and group fitness training, as well as corporate wellness programs. We use certified trainers and professional instructors who have years of education and hands-on experience to help provide the best possible training experience you’ve been looking for. We are also very proud to present: • Youth Summer DaY Camp 8am-5pm - $125pp • BaSketBall Boot Camp 9am-Noon - $105pp Camps start June 4, 2012, Monday through Friday. For more info, visit www.stoneoakathletics.com

For more information, contact Marie Ferdinand Owner of Marie Ferdinand Basketball School of Excellence and President of The Marie Ferdinand Foundation please send an email to: info@ marieferdinand.com or visit www.marieferdinand .com

Camp/ Program Office: (210) 621-3858 Fitness Center Office: (210) 251-3997


ask  expert talk

“Expert advice from your trusted BHS Physicians Network.”

the experts

Look, Ma – No Hands!

Robot surgery for gall bladder disease provides more precision for surgeons and better outcomes for patients. special to nfit Gall bladder removal surgery is one of the most common operations in the world. Now, surgeons in San Antonio are removing diseased organs in a new way. Dr. Angel Tamez is a fellowship trained minimally invasive surgeon who takes out gall bladders using the robot at Baptist Medical Center in downtown San Antonio. Baptist was the first hospital system in San Antonio to offer da Vinci robotic assisted surgery. Tamez says his patients benefit greatly from this high-tech approach.

BHS PHYSICIANS NETWORK 48

NFIT WOMAN november / december 2012

Dr. Angel Tamez


Q: A:

What is the robot system?

The robot is a precise instrument that allows the surgeon to have better visualization and more precision in dissecting the organ and removing it. Robotic arms and a camera inserted into the patient via ports allow the surgeons to move tiny tools inside the body from a console a few feet away. The view is magnified in three dimensions. Patients end up with smaller incisions, less pain, a faster recovery and less scarring.

The robot will get you places you can’t go with the human hand.

Q:

Does the robot surgery take longer to perform? How many do you do this way?

A:

The robot gall bladder removal takes about a half hour. That’s the same amount of time it takes us to remove a diseased organ with the standard laparoscopic approach. I personally remove about 20 to 30 gall bladders with the assistance of the robot each month. We have had a good success rate and no complications. Patients are happy with the results and receptive about benefiting from this exciting new operating room tool.

Q:

What do you like best about performing the procedure this way?

A:

The robot will get you places you can’t go with the human hand. It allows you to see structures and organs in detail, minimizing the possibility of creating other injuries while removing the gall bladder. This is the first major improvement in this procedure in 25 years, since laparoscopic gall bladder removal came on the scene in 1986.

Q:

Is gall bladder disease a problem in our community?

A:

Yes. We have more than our share of gall bladder disease in San Antonio as the result of genetics, poor diet and obesity. I operate on patients as young as 16 and as old as 90.

Angel Tamez, M.D., FACS, is a general and laparoscopic surgeon with South Texas Surgical Group, located at 311 Camden, Ste. 301, San Antonio, Texas 78215. For more information, call 210-228-9605. NFIT WOMAN november / december 2012

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ask

the experts

The Heart of the Matter Some simple lifestyle changes can aid in the prevention of heart disease, the No. 1 killer of women in the United States.

special to nfit

Here is a sobering statistic: In the United States, one woman dies every 60 seconds as a result of heart disease. That is more than the deaths from cancer, Alzheimer’s disease, accidents and respiratory disease combined, making heart disease the No. 1 killer of women. Also of concern is that cardiovascular deaths in women ages 35 to 54 are increasing. Dr. Diane Greiner is a cardiologist with the Heart Clinic of San Antonüio. She is passionate about prevention. Here, Greiner offers some tips on preventing heart disease and stresses the importance of knowing the signs and symptoms of heart attack in women, which can be very different from those in men.

Q:

What are the best ways women can prevent heart disease?

A: 50

Here are some preventative measures that I recommend for my pa-

NFIT WOMAN november / december 2012

tients. Do not smoke, and make sure that you are at a healthy weight. A BMI (body mass index) of less than 25 is considered normal. To calculate your BMI, take your weight in pounds divided by your height in inches squared and multiply by 703. Make sure that your cholesterol is under good control by getting it checked at least annually and avoiding saturated fats and trans fats. Total cholesterol should be under 200, with good cholesterol ideally at 50 over above and bad around 100. Limit sweets and aim for healthy blood sugar levels. Ideally, your fasting blood sugar should be below 100. If you have diabetes, keep it in check. Women with diabetes are at significantly increased risk of heart disease. Make sure you are participating in physical activity – at least 150 minutes a week of moderate exercise such as brisk walking. There are additional benefits if you can do 300 minutes a week. Pick an exercise you enjoy, find an exercise buddy and make it part of your daily schedule. Keep your sodium intake to 2,000 milligrams a day or less, eat foods that are high in whole grains and fiber and make room in your diet for plenty of fruits and vegetables. It is also important to try and keep stress levels low. Many women have multiple responsibilities to include work, taking care of children and perhaps also helping care for elderly parents. This can be very stressful, so you really need to make sure you are paying attention to your own health and well-being.

Q:

What about studies linking aspirin and daily alcohol consumption with prevention of heart disease?

A:

Although there has been a lot of talk about taking aspirin to prevent a first heart attack, it is not appropriate for all women, and for some, it may be possibly harmful. I would definitely recommend talking to a doctor before starting an aspirin regimen. I should point out that for women with known heart disease or previous heart attack, aspirin is a cornerstone of management. As for alcohol as a preventative measure, there is some data to

suggest that it may increase good cholesterol. However, alcohol adds empty calories to your diet and can cause weight gain. I advocate regular exercise instead, which is one of the best ways to increase good cholesterol and burn calories at the same time. If my female patients do enjoy an occasional drink, I tell them to keep it to no more than one drink a day (equivalent to five ounces of wine or

In the United States, one woman dies every 60 seconds as a result of heart disease.


12 ounces of beer) because of the increased risk of breast cancer and liver problems if more is consumed.

Q:

What about family history and other lesserknown risk factors for heart disease in women?

A:

If you have a family history of heart disease, it is a good idea to get a baseline evaluation in your 40s, or even earlier if someone in your family had a heart attack in their 30s or 40s. One thing to consider is getting a CT coronary calcium score, which looks for evidence of plaque buildup in the arteries. It is a noninvasive test and only costs around $75. Another risk factor that is unique to women is the increased risk of heart disease and stroke in those women who have had preeclampsia during pregnancy. For these women, the chance of developing heart disease or having a stroke is significantly elevated for five to 15 years after that pregnancy. We believe the condition unmasks early underlying metabolic or vascular disease. As noted previously, diabetic women are also at high risk for developing cardiovascular disease and really should consider having a cardiology evaluation.

ies. This allows us to take an X-ray, which shows us the heart arteries in detail. If there is a significantly blocked artery, we can insert a stent to open the artery and get blood flowing again. In some cases, open heart coronary artery bypass surgery may be needed. I would conclude by saying that it is important for women to know that their risk for heart disease can be lowered significantly with some simple lifestyle adjustments.

Q:

How are the signs of heart attack different in women?

A:

Women do not always experience the classic symptom of an “elephant sitting on the chest.� They may have shortness of breath, sweating and nausea, pain down the left arm, pain between the shoulder blades or throat or jaw pain. Some women just notice increasing fatigue and insomnia in the weeks prior to a heart attack. The symptoms can be vague, but you should see a physician if you are experiencing any of them. If the symptoms are happening at rest or not going away, get to the emergency room quickly. The longer you wait, the more the risk of heart muscle damage increases. The goal is to open a blocked artery as soon as possible.

Q:

What are the treatments for heart attack in women?

A:

We will generally perform a heart catheterization to determine where the artery is blocked. This is where we go in through an artery in the leg, put catheters up to the heart and inject dye into the heart arter-

Dr. Diane Greiner

Dr. Diane Greiner has a special interest in the care of women with heart disease, as well as in the prevention of heart disease. She also takes care of both men and women with established coronary disease, heart valve problems and heart failure. She is board certified in cardiology, and she practices with the Heart Clinic of San Antonio. In most cases, patients can be seen within 48 and 72 hours. For more information, call the Heart Clinic at 210-483-8883. NFIT WOMAN november / december 2012

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 mind, body & soul

Naturally Defeat

Depression and Anxiety

Exercise is not the cure but it can ease symptoms and lift your mood by Marta Dahiya, MD Can a few laps around the block actually solve your emotional problems? Probably not, but regular exercise might help. When you have anxiety or depression, exercise frequently seems like the last thing on your mind; but once you get motivated, exercise can make a big difference.

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NFIT WOMAN november / december 2012

There are several ways exercise can improve your mood. It’s clear that the mind and body are connected; when your mind is in equilibrium so is your body. At the cellular level, the lack of enthusiasm, fatigue and weakness that accompanies depression, is in part related to the body’s mitochondria, which are tiny structures found within each cell of the human body. Mitochondria generate energy for the cell; so poor mitochondrial function leads to increased fatigue and weakness. When you don’t exercise, the number of mitochondria in your cells declines. Exercising increases the number of mitochondria in the targeted muscle groups. The end result is more mitochondria that are better able to

produce energy and decrease fatigue. Exercise can also lift depressed moods by releasing feel-good brain chemicals called neurotransmitters and endorphins, which may ease depression. Exercise releases endorphins, or natural antidepressants, which trigger a positive feeling in the body. Endorphins also act as analgesics, which mean they diminish the perception of pain. They are thought to exert effects on body chemistry by increasing the amount of brain serotonin, a suppressed chemical during depression. Brain-derived neurotrophic factor, which is a chemical that promotes brain health and memory, is also reduced during depression, and exercise has been found to elevate levels of this neurotrans-


and depression, and may even promote more social interaction. Alcohol or drugs can lead to aggravation of depression and anxiety; exercise can help you deal with problems in a healthy way. Consistent exercise is important, but I am not talking about high performance levels of exercise. All you need is 30 minutes of aerobic exercise three times per week. That means walking, jogging or even swimming. Researchers at Duke University have found that 50 minutes of exercise per week brings about 50 percent decrease in the likelihood of being depressed. A recent 2010 study in the British Journal of Psychiatry found that people who engaged in regular physical activity - even non-sweat inducing mild activities - were less likely to be depressed than their sedentary counterparts. The intensity didn’t make a difference! A brisk walk and a long run had the same effect on reducing negative thoughts and feelings. Surprisingly, only exercise carried out in people’s spare time helped alleviate depression for those in the study. This suggested that people who do heavy lifting or extensive walking at work were just as likely to be depressed as those with desk jobs, and results are usually only achieved when exercise is completed during free time.

mitter. Also, exercise increases blood flow to the brain, which allows you to be more mentally engaged. Exercise not only gives you physical energy, but it boosts your mental energy; it simply makes you more alert. Other benefits of exercise that help to reduce stress and anxiety are enhanced selfesteem and positive body image. Exercise can help you reduce stress and improve sleep habits. High endurance exercise is well known to produce feelings of euphoria known better as “runner’s high”, while the increased body temperature during exercise may have calming effects. Your mind can become worry-free because exercise acts as a distraction from the cycle of negative thoughts that feed anxiety

Starting and maintaining an exercise routine can be a challenge when you feel down. Here are some steps that can help: ➻ Identify what you like doing. Figure out what type of physical activities you’re most likely to do, and think about when and how you are most likely to carry out your routine. ➻ Talk to your doctor or other mental health provider for supervision and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan. ➻ Set realistic goals. ➻ Don’t think of exercise as a chore because you will correlate it with failure. Instead, look at your exercise schedule as one of the tools to help you get better. ➻ Deal with your barriers. If you feel selfconscious, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with you. If you don’t want to spend money on exercise equipment, do something that’s nearly cost-free, like walking. ➻ Prepare for setbacks. Give yourself recognition for every stride in the right direction. If you miss one day, just go for it the next day. When we put all of this together it is clear

that in order to get the most anti-depressive effects out of exercise we should: • Engage in any type of exercise. • Exercise in our spare time. • Exercise with someone or in a group. • Exercise outdoors, as it appears to have the highest benefit to lift your mood. Finally, you should most importantly remember, if your depression and anxiety are interfering with your normal life and daily routine, talk to your doctor immediately. Exercise is a great way to ease symptoms of common anxiety or depression, but it isn’t a substitute for psychotherapy or medications. Also, ask for advice regarding which activities, how much exercise, and what intensity level is most reasonable for you. You just might find some good advice about getting started and staying motivated. ✽ References: • http://www.health.harvard.edu/newsweek/ Exercise-and-Depression-report-excerpt.htm • http://www.mayoclinic.com/health/depression-and-exercise/MH00043 • http://www.ncbi.nlm.nih.gov/pmc/articles/ PMC474733/ • http://www.psychologytoday.com/blog/thebreakthrough-depression-solution/201105/ fight-depression-exercise • http://www.psychologytoday.com/blog/ brain-bootcamp/201009/can-exercise-curedepression • http://www.webmd.com/depression/guide/ exercise-depression • Mental Health America: “Staying Well When You Have a Mental Illness.” • Cleveland Clinic Center for Consumer Health Information: “How Does Exercise Improve Depression?” • Effect of exercise on depression severity in older people: systematic review and metaanalysis of randomised controlled trials. Bridle C, Spanjers K, Patel S, Atherton NM, Lamb SE. Br J Psychiatry. 2012 Sep;201:1805. • Exercise for depression. Mead GE, Morley W, Campbell P, Greig CA, McMurdo M, Lawlor DA. Cochrane Database Syst Rev. 2009 Jul 8;(3):CD004366. • Exercise for adolescents with depressive disorders: a feasibility study. Dopp RR, Mooney AJ, Armitage R, King C. Depress Res Treat. 2012;2012:257472. Epub 2012 Jul 24. For more information please go to http://oncologysa.com or call Oncology San Antonio at 210-299-8000. NFIT WOMAN november / december 2012

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 spiritual fitness

Season Out of

Sometimes it’s best to get rid of that what you want, when you want it mindset. by Bre’anna Emmitt I wanted it so badly I could taste it. It sang to me from a distance. We were separated by people – lots of people (ok, it was one) – falling victim to its prey. How I wanted to be its prey. Wait, no, I wanted to be its predator. I’m talking about: a grapefruit. I know – my intro was a bit dramatic to describe a sour citrus. But I had a craving and if you’re a woman, you’re familiar with this magnetic pull. Topped with drizzled honey and singing sweet-and-sour melodies from my bowl, I could feel myself

If I spent the inflated price it would take to buy this off-season fruit, it would cost me two times as much and be half as sweet as if I waited for it to be in-season. Because, you see, the season for grapefruit is in the late fall, winter and early spring (maybe God wanted us to have its vitamin C during the cold season?). But for profit’s sake, produce growers try to forge the fruit to flourish throughout the hot summer. And despite modern technology, they cannot manipulate the conditions – the divinely-planned conditions

coined a great saying on this very topic. She said, “When the Lord closes a door, somewhere he opens a window.” I have found this theory to prove true many times in my own life. To give you a little background on myself, I am not naturally a soft-spoken, submissive and shy type. Quite the opposite, I was born more with a “take the bull by the horns” mindset (just ask my husband). So, when situations heat up and I am not seeing the results I was hoping for, I will naturally want to step in and start

When I reflect back on the best decisions I have made, I’ve noticed they really were not decisions I made at all. They were ones I prayed about and received a true peace before moving forward. analyzing its juicy complexity. Are you, my dear grapefruit, sweet or sour? Or are you bitter? And why does water taste so strangely after I eat you? Some things I may never know, but I do know that while normally a favorite, if I searched deep down – beyond the longing – if I gave in, it would prove to be the opposite. It would be hardened, bitter and barely edible. Do you know why? It was August. And in August, my friend, grapefruit is not in season.

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– that the correct season would naturally offer. The result is a grapefruit that looks good, but the inside just isn’t quite right. Ever feel this way about life? Maybe you want to get married, so you try to force Mr. Wrong into Mr. Right’ position. (Been there.) Or maybe you apply for your dream job, even though you know God has other plans for you right now. (Done that.) Or maybe it’s … (Sigh.) Maria from Sound of Music

NFIT WOMAN november / december 2012

doing it myself. I suppose this personality type can be a blessing, but boy can it also be a curse. (Maybe you can relate.) So, when I reflect back on the best decisions I have made, I’ve noticed they really were not decisions I made at all. They were ones I prayed about and received a true peace before moving forward. But those bad decisions… oh, those bad decisions. Well, I bet you can guess what happened to lead up to those. Yep, you’re right: I saw that the door I wanted was closed and, rather than waiting or

looking for an opened window, I went ahead and kicked down that bolted door all by myself – all while knowing it either wasn’t right for me, or it wasn’t the right timing. I suppose when it comes down to it, this get-it-now, eat-fruitout-of-season mentality feeds my desire to rush and manipulate situations to get what I want right now – even if I know the timing is not right. And you know what’s funny? I’ve also recently realized that the more I force an out-of-season blessing, the less I enjoy it. On the other hand, when I wait patiently for God’s timing and God’s plan, the result leaves me wonderstruck: how perfect His plan is; how orchestrated His timing. Trust His clock, sister – He keeps perfect time. To everything there is a season, and a time to every purpose under heaven. (Ecclesiastes 3:1, American Standard Version.) ✽ Bre’anna is a Christian, wife, mother to three, and writer. She also aspires to one day master the fitness classes she regularly subjects herself to. You can usually find her each weekend ministering alongside her husband, Chris, at Community Bible Church. To read more articles like this, along with nutritious recipes, relationship topics and more go to www.sozowomen.com. You can also contact her via facebook or twitter @ breannaemmitt.


Are you a woman suffering from

LOW THYROID?

FREE Seminar will reveal the likely reasons why you still suffer with “thyroid symptoms” despite thyroid hormone therapy and normal test results. “I had very low energy, depression, weight gain, joint stiffness and hair loss. This is just to name a few. After being on the program I no longer deal with depression, weight gain has turned into weight loss, the pain is no longer there and the energy level is tremendous now. I am no longer on any medication and I feel like I am back in control of my health again. I would truly recommend this program to anyone with thyroid symptoms.” - Ellen Bradley San Antonio, TX

“I was very sick with “Hashimoto’s thyroiditis”. I had pre-diabetes, high cholesterol, severe inflammation, brain fog and confusion. I couldn’t drive and was completely dependent on my family. After several weeks in the program, I no longer have blood sugar issues, cholesterol down 125 points, no more inflammation, the brain fog and depression went away. Western doctor’s failed to treat my autoimmune disease and simply removed my thyroid. I am very grateful that Dr. Webb came into my life and I hope you find this program.” - Sylvia Huerta San Antonio, TX

Discover the likely reasons why you continue to suffer from • Continual Weight Gain • Life-altering fatigue • Depression • Anxiety

• Insomnia • Hair Loss • Constipation • Hot flashes

• Brain Fog • Memory Loss • Heart Palpitations • Irritable Moods

Take the first step toward becoming YOU again... By reserving your seat for this event that has changed the lives of so many women just like you. Reservations are required and seating is strictly limited. New Patients Only. One Guest is Welcome. Recommend Bringing Your Spouse!

Presented by International speaker, author and leading wellness expert,

Dr. Charles Webb DC, CCST

Call For Upcoming Dates (210) 798-9322

“Call Now” - Seating is Limited - Adults Only

Feel Free to Bring a Guest

Imagine Wellness Functional Medicine Center of San Antonio NFIT WOMAN november / december 2012

55


 foodies

Making the Right

Food Choices Treating your body to wholesome foods can make you feel better by Susan Johnson

We all want the same thing – to be healthy, feel great and stay the same size. The trick is to continually, day in and day out; make the right choices for feeling great. Eat well, exercise, drink water and get enough sleep. But hey, we are in TEXAS, and are constantly confronted with things we love and things that can defeat us. Our body is programmed to store fat in different situations. The worst fat storing combination is eating fat, starch and sugar. It is far worse to eat these three together than eating them alone. Donuts, brownies, chess pie, hamburger and sodas all fall in this category. We get the picture. Many of us continually hear, “Breakfast is the most important meal of the day.” “Eat your three squares with a healthy snack in between.” An important reason for following these maxims is ghrelin, a fat-storing hormone. Ghrelin is activated during a long fast and makes the body store fat faster. Other fat-storing triggers are hydrogenated oils, too much sugar and corn syrup. What is the magic “healthy” answer? A balanced diet of protein, fiber, fruits, vegetables and the right fats. At times achieving this balance takes a serious talk with self and convincing self to choose correctly every day. Envision the jeans fitting, the absence of the double chin, the tuck-in with belt with no muffin in mind. You can DO it, right? Proteins are important - preferably protein with healthy fat. Going meatless, the combination of whole grains and legumes create the prefect protein. Combinations include beans and brown rice, white beans and polenta, lentils and quinoa. All of these combinations contain protein and lots of fiber. Wild caught fish, free-range chicken, turkey, grass fed meat and pork can be combined with any of the whole grains for that lean feeling. Just watch the method of cooking and make sure to use non-refined oil. Additionally, the fat in the grass fed, range animals is healthy rather than the fat from animals that are fed antibiotics, hormones and feed that is not well suited to them. Fat can be healthy and a necessary part of a balanced diet. Cooking fats can be extra virgin olive oil and virgin coconut oil, butter and any fat that has not been refined. Many of our monounsaturated and polyunsaturated fats have had the oil extracted using excessive heat and harsh chemicals. This process causes the fat to be a prime offender containing free radicals that cause cancer and heart disease. Many happy discoveries have been made regarding virgin coconut oil revealing its health benefits. VCO is a medium chain triglyceride that actually converts fat into energy. Studies have shown that consuming two-three tablespoons a day not only makes one leaner; it can be used to ease symptoms of some disease! Other healthy, fats are in avocado, raw nuts and seeds, nut butters, Omega 3 fish oil and flax seed oil. All are anti-inflammatory and help the brain and

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NFIT WOMAN november / december 2012


What is themagic “healthy” answer? Consume a balanced diet of protein, fiber, fruits, vegetables and the right fats. body function properly. Don’t forget the fruits, vegetables and herbs; eight servings per day. Squash, peppers, eggplant provide the potassium, fiber, vitamins necessary for good health. Alliums such as onion, garlic, leeks lower blood pressure and protect the heart. The cruciferous champions of cabbage, broccoli, Brussels sprouts, and cauliflower fight free radicals that can cause cancer and contain vitamins and many minerals the body needs. Carrots have important vitamin A, lutein, and fiber that we need. Celery can lower blood pressure and

have protective benefits. Seasoning with fresh and dried herbs can bring delicious results. They can be loaded with polyphenols, have anti-inflammatory, antifungal, and antiviral properties. Many offer protection from cancers, diabetes, arthritis and even Alzheimer’s disease. Having studied cuisine and nutrition for the past 35 years, I am passionate about the food and the way it is prepared. Through Les Dames d’Escoffier, an invitational professional organization for women in food, wine and agriculture, I have served as Green Tables

Chair for the past five years. Our international mandate is to increase awareness of healthy, sustainable foods. In San Antonio we have supported six community gardens and offer scholarships to women studying culinary, viticulture and agriculture fields. Making the choice to treat your body to wholesome foods can make you feel better. Try five small meals a day. At each “meal”, eat from all three food groups; protein, carbohydrates with fiber and good fat. This combination keeps you feeling satisfied all day and can stop the cravings for sugar and bad fats that make one feel much worse in the long run. Make your own salad dressing with good oils and put other vegetables or fruits

in with your dark leafy greens. Add a protein and grain such as cooked brown rice or quinoa. Most importantly, enjoy! ✽

Susan H Johnson Executive Chef Catering by Don Strange

Les Dames d’Escoffier (LDEI) is a non-profit international association of women leaders with careers in food, wine, hospitality and agriculture, and is dedicated to assisting others through scholarships. The San Antonio chapter of Les Dames offers scholarships to area women who wish to pursue or re-enter the work force in a career of food/culinary arts, wine, hospitality and agriculture industries; applications will be posted on the Les Dames website at www.ldeisanantonio.org in February 2013.

photo credit: Greg Harrison

With Power, Passion & Heart take a stand against heart disease for our mothers, daughters & friends. San Antonio Go Red For Women Summit

February 1, 2013

Grand Hyatt Hotel

www.heart.org/sanantonio

2013 Go Red For Women Chair Trish DeBerry (right) & family

TM Go Red trademark of AHA, Red Dress trademark of DHHS

Special thanks to our leading 2013 San Antonio sponsors AT&T HEB NuStar Energy Texas Beef Council SWBC Accenture NFIT Magazine Silver Eagle Distributors Tesoro Companies, Inc. The DeBerry Group Linebarger Goggan Blair & Sampson LLP Schnitzler Cardiovascular Consultants UT Health Science Center at San Antonio University Health System

NFIT WOMAN november / december 2012

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 recipes

Prep Time: 10 minutes Cook Time: 15 minutes INGREDIENTS

Mexican ➻ Style Roasted Pumpkin Seeds

2 cups pumpkin seeds, from a carving pumpkin 1/2 tsp chili powder 1 lime, cut in half and squeezed 1 tbsp olive oil 1/4 tsp coarse sea salt • Wash pumpkin seeds well in water. Dry with a paper towel. • Put olive oil, chili powder, and lime juice on the seeds and coat well in a mixing bowl. • Spread the seeds on a baking sheet lined with foil. • Bake at 350°F for 10-14 minutes, or until crispy, dry, and fragrant.

Makes: 8, 1/4 cup servings Nutrition Facts

90 calories, 5g total fat, 1g saturated fat, 20g sodium, 9g total carbohydrates, 3g dietary fiber, 0g sugar, 3g protein

For more information go to www.heb.com

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NFIT WOMAN november / december 2012


Gluten Free serrano sweet potato cornbread

Pre-heat oven to 325 degrees. Oil an 8x12 pan and set inside your oven while pre-heating. Combine 1-1/3 cup soy milk and 2 tbsp. apple cider vinegar. Set aside to curdle. Do not stir.   1-1/2 cups Bob's Red Mill AllPurpose Gluten Free Baking Flour 1-1/2 cups corn meal 1/2 cup corn flour 4 tbsp. baking powder 2 tsp. baking soda 2 tsp. xanthan gum 2 tsp. salt Whisk dry ingredients together.

1 cup canola or coconut oil 1 cup agave nectar 2/3 cup unsweetened applesauce 2 tbsp. vanilla Whisk together wet ingredients, then slowly stir into dry ingredients.  Once thoroughly combined, pour curdled soy milk into batter and mix again.   1/4 cup chopped and de-seeded Serrano peppers 5 roasted garlic cloves, chopped 1-1/2 cup boiled sweet potato, mashed.

Fold these items into your batter until well combined. Carefully remove your oiled and hot pan from the oven and pour batter evenly into it. Bake for 20 minutes until golden and toothpick comes out clean. Let cool for 20 minutes before cutting and removing from pan.

For more information about Green Vegetarian Cuisine go to www.greensanantonio.com

NFIT WOMAN november / december 2012

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 nonprofit

American Heart Association’s

Circle of Red Supporting a new generation of lifesavers by Lisa Cruz Someone once said, “Being good is commendable, but only when it is combined with doing good is it useful.” Members of the American Heart Association’s San Antonio Circle of Red are putting this idea into action. Born from the American Heart Association’s Go Red For Women movement, the Circle of Red is a group of community advocates who have the influence and resources to significantly impact heart disease and stroke education and awareness in the San Antonio community. They have each made a personal and financial commit-

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NFIT WOMAN november / december 2012

ment to helping find a cure for America’s number one health threat, heart disease. Under the leadership of Sonya Medina Williams, the Circle of Red in San Antonio had a 75 percent increase in membership this past year - momentum the 20122013 Circle of Red Chair, Carri Baker Wells, intends to maximize. “We want to leverage the influence of the Circle of Red volunteers this year to impact public health throughout Texas,” Wells said. The group has identified HandsOnly CPR training as a lifesaving

skill that everyone should learn. Circle of Red members will help the American Heart Association recruit, mobilize and engage in grassroots education about HandsOnly CPR. “With heart disease as the #1 killer of both men and women, Hands-Only CPR training could put thousands of rescuers into the world,” said Wells, 2012-2013 Circle of Red Chairman. “We take seriously our role in educating citizens to the lifelong value of CPR training.” Circle of Red members, will each be trained on Hands-Only


the disco song, “Stayin’ Alive.” The song has just more than 100 beats per minute, which is the rate at which proper compressions are needed.

2012 Circle of Red Members

There are two with our Circle of Red Chairman, Carri Baker Wells. She is the woman in the red shirt. The photos were taken at Olympia Gymnastics & Cheerleading here in San Antonio. We taught 22 cheerleading students at the gym hands-only CPR. Carri Baker-Wells helped demo the class.

Janet Adams Cathy Amato Christine Beneby Dr. Roberta Bogaev Mary Rose Brown Dya Campos Trish DeBerry Rocio Heller Xitlalt Herrera Salazar Priscilla Hill-Ardoin Janet Holliday Dona Kotzur Rosemary Kowalski Trudy Madan Debbie Marino Lupita Medina Sonya Medina Williams Dr. Loretta Miramontes Sandy Morander Donna Normandin Dr. Tessa Pollack Maria Cristina Rodriguez Marsha Shields Carmen Vasquez Gonzalez Brenda Vickrey Johnson Suzanne Wade Carri Baker Wells Sandi Wolff Tracy Wolff

“With heart disease as the #1 killer of both men and women, Hands-Only CPR training could put thousands of rescuers into the world,” said Wells, 2012-2013 Circle of Red Chairman. CPR at events this fall and reach out to others to put training tools and educational opportunities into the hands of the community, including young people. Hands-Only CPR, as defined by

the American Heart Association is CPR without mouth-to-mouth breaths. It is recommended for use by people who see a teen or adult suddenly collapse in an “out-ofhospital” setting (such as home or work). Hands-Only requires two

steps if a teen or adult suddenly collapses: ➻ Call 9-1-1 (or send someone to do that). ➻ Push hard and fast in the center of the chest to the beat of

Eighty-nine percent of people who suffer an out-of-hospital cardiac arrest die because they don’t receive immediate CPR from someone on the scene, according to the AHA. “Hands-only CPR is something everyone, even at a young age, can learn,” Wells said. “Heart disease remains the leading cause of death for all Americans. We owe it to ourselves, our loved ones and our community to spread information that can improve health and save lives.” Effective CPR, provided immediately after sudden cardiac arrest, can double or triple a victim’s chance of survival, according to the American Heart Association. The organization does recommend traditional CPR with mouth-tomouth breaths in cases where infants or children are found not breathing, anyone already found unconscious and not breathing normally and any victims of drowning, drug overdose, collapse due to breathing problems or prolonged cardiac arrest. “We are working with community volunteers nationwide to help equip our citizens and government leaders with the necessary information and support to make informed decisions about heart and stroke-related issues,” said Suzanne Lozano, member of the American Heart Association Texas State Advocacy Committee. “We are excited to partner with the San Antonio Circle of Red members on educating others about Handsonly CPR.” ✽

The American Heart Association provides a 60-second instructional video of Hands-only CPR at heart.org/handsonlycpr. For more information on the American Heart Association’s Circle of Red, please contact Danielle Gunter at 210-617-2609 or Danielle. Gunter@heart.org.

NFIT WOMAN november / december 2012

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