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NFitWoman { RUN, BIKE, SWIM: YOUR RACE GUIDE EXCLUSIVE {

A WOMAN’S GUIDE TO FITNESS

SEPTEMBER / OCTOBER 2012

EXERCISE THE BLUES AWAY: THE SMARTER SIDE OF FITNESS

POUND THE PAVEMENT WITHOUT TAKING A BEATING

TRIM THE WAIST BOOST THE WALLET

WEEKEND WARRIOR MENTALITY: RUNNING TOWARD SANITY

FIT BODY BEYOND BABY: WORKING MOMS TELL ALL DR. AMY JACKSON / APRIL ANCIRA / SARAH LUCERO

INTENTIONS, BALANCE AND EMOTIONAL HEALTH: STAYING SANE IN THE MIDST OF FRENZY NFIT WOMAN september / october 2012 1


ExpErt CarE You Can

trust

Family Practice HealtHcare ServiceS:

• Acute care of Illness and Injuries

• Annual Physicals and Exams

• Chronic Disease Management

• Dermatologic Care

• Endocrine/Metabolic Disorders

• Immunizations

• Lab Services

• Men’s Healthcare

• Pulmonary Disorders

• Renal/ Urologic/GYN

• Women’s Health

A Charming Downtown Office Catering to Local Residents and Business Professionals…

Geri Poss, MD Board Certified Family Practice

Convenient Office Hours – Open During the Lunch Hour & Same Day Appointments Available 1148 E. Commerce St. San Antonio, TX 78205 Located in St. Paul Square Most Insurance Plans Accepted

E. Hou ston St.

E. Houston St.

E. CrockettSt. 281

E. Co mmer ce St .

E. Mar ketSt.

2

37

Center St. E. Co mmer ce St .

Montana

Directions: Off of 281/37 go East onto Commerce St. into the Sunset station area – St. Paul’s Square. Office is located two doors down from Ruth Chris’ Steak House and close to Sunset Station. Parking: Free, curb side parking located on both sides of Commerce St. in front of the office. Metered parking is also located on Hoefgen St. Take a left at the light before the railroad tracks – parking is located on the right

St. NFIT WOMAN september / october 2012

(210) 998-3156

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Ballet Tap Dance ce Creative Dan p o H Hip s Cheer Camp Themed Camps ay D Children’s And more! eAutY ellness • B W • h lt A e h Body Wraps ning Teeth White g Facial Tonin

in collaboration with

San Antonio’s International Dance/Fitness/Bodywrap Boutique

facebook.com/ groups/ smashdanceproject facebook.com/jnfsa

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NFIT WOMAN september / october 2012

6709 Bandera Rd., Leon Valley, TX 78238 210.426.4329 // 210.647.4222 smashdance.net • vsf-sa.com • jnf-sa.com


s

september / october 10 must-haves 12 a new you

- From fat to fit

14 a better you

- The true inspiration - Getting started - The pursuit of persistance - Mom on the go - Growing older looking younger - Holistic health & wellbeing - Perseverance and faith

2012

contents

36 outdoor fitness

- “We can do it”

38 preventive measures

- The checklist for fitness success - It’s all a matter of time - A weighty issue - Taking the “snap crackle pop” out of chiropractic - Racing with momentum

50 expert talk

- Ask the experts

56 mind, body & soul

- Hot pink yoga pants - The middle way - Emotional fitness - Exercise: The natural brain booster

64 spiritual fitness

- A balancing act

66 financially fit

- Want a raise? Get fit

68 foodies

- Enjoy life’s fresh flavors - Healthy eating for busy people

72 fit for style

- Ashley Cop, Melanie Martinez, Mercedes Perez

90 nonprofit

- Morgan’s Wonderland

92 events

- San Antonio shapes up with BBE Fitness

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Too fit for excuses How three fit moms stay svelte NFIT WOMAN september / october 2012

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 co-publisher’s note

NFitWoman september / october 2012

With just a blink of the eye, here I am to introduce the highly anticipated 2nd issue of Nfit. We have been flooded with compliments and are thrilled that our San Antonio readers have embraced the magazine. We are in full force with the launch of our

debut flip cover of NFit Man and are equally excited to deliver our message of health and wellness to the men of San Antonio. The launch party was an amazing event filled with educational and fun tools to support anyone in their journey towards a healthy lifestyle. Thank you to all that attended and assisted in making this event so memorable. If you missed the celebration, then stay tuned for news on our upcoming fitness fair in September. NFit Man is a lifestyle publication for active males looking to expand on all their achievements and reach their full potential. The content will consistently offer informative and trustworthy tips and

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NFIT WOMAN september / october 2012

topics to aid the men of San Antonio in maintaining a balanced, successful and fulfilling lifestyle. This led us to the cover story on Jason Zamora, a financial advisor whom embodies wellness with a unique outlook on fitness and how it works for him. Along with our cover you will get answers to popular fitness questions and receive relationship advice. Seniors will also receive crucial advice on why it is important to incorporate fitness activity and what to do to make it happen. We are keeping NFit Woman in shape by expanding our coverage and our community outreach. As you flip through this issue you will find our cover story on three professional fit moms: Dr. Amy Jackson, April Ancira and Sarah Lucero, who share their secrets on babies, bodies and how they keep it all together. You will also find influential and inspirational articles on emotional fitness, how to find the balance of being healthy without being obsessed, healthy eating for busy people, ask the experts and much much more. Nfit is just starting to make its wave and with your continued support, informative content and loyal readers we will continue to make a difference and provide awareness throughout the city. Until next time, stay healthy and NFit.

publisher Eliot Garza

co-publisher Liz Whittaker

editorial director Kelly Hamilton

creative director Elisa Giordano

graphic designer Cristina Villa Hazar

integrated account executive Erin Clarkson

executive assistant Ashley Gray

photographers alfonso aguirre alexander aleman sarah brooke lyons jason risner

contributing writers jennifer broome thierry burkle sean burton claudia conley marta dahiya, m.d. bre’anna emmitt jennifer fritzsching-rulon kelly hamilton rita hernandez alice hollis lenore kaiser brian kelly debra mcgiboney chinyere okoro suzanne parker dan c. powell, m.d. nancy m. preyor-johnson bethany reynolds roxanna salas jesse schein michael williams, d.c.

interns

Lauren Basile Christine Nguyen Chinyere Okoro Bryanna Pratt Erik Saks 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.

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

cristina villa hazar Graphic Designer

erin clarkson

Integrated Account Executive 210.365.6334 / cell 210.298.1761 / office eclarkson@getnside.com

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

8

April Ancira

Jana Bounds

Jennifer Broome

sean burton

marta dahiya, M.D.

edna de saro

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.

Dr. Dahiya is a Board Certified Radiation Oncologist practicing with Oncology San Antonio. She received her M.D at the Universidad Pontificia Bolivariana in her hometown of Medellin, Colombia. She began her tenure in the U.S. in internal medicine and as a research assistant in the Department of Medicine at The University of Texas Health Science Center at San Antonio (UTHSCSA) where she performed research in the division of Infectious Disease.

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.

bre’anna emmitt

Marie Ferdinand

Lenore Kaiser

Kathleen McMahon

julie minnick

russell warren

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, threetime 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.

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.

NFIT WOMAN september / october 2012


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Must-Haves Model in a Bottle Makeup Setting Spray Tired of constantly touching up that makeup you spent forever applying? With this matte finishing spray, you can go to work then party all night and still have that perfect makeup look. Model in a Bottle is resistant to smudging, tears, humidity and water and contains over 300 sprays in one 2 oz. bottle! Available at Couture Lash Boutique (210-535-6786) $22

Oil of Olay Regenerist Night Cream An amino peptide + B3 complex moisturizes all night like a time released effect to firm skin’s appearance while you sleep. Wake up to the look of a mini-lift each morning with an anti aging complex that hydrates all night. www.cvs.com $21.99

Farmhouse Fresh Clementine Sparkling Bath Soak Bring some organic sweetness into your life with this vitamin-rich bath oil that smells of honey-magnolia and clementine. Featured on ELLE’s Best in Beauty 2012 Hot List and Oprah’s O-List, Farmhouse Fresh bath and body products are 88-99% natural and are always vegan as well as paraben, sulfate and gluten free. It contains no mineral oil. Available at Couture Lash Boutique (210-535-6786) $20 Garmin Heart Rate Run Watch The first to put GPS on runners’ wrists just tipped off a whole new race. With a touch, tap or swipe, Forerunner 610 lets you get on with your run while it tracks all the details. The 610’s sleek touchscreen is as rugged as it is functional, proving it’s more than just a pretty face. The 610 can stand up to rain, sweat and splashes, yet it’s sensitive enough that you can operate it with running gloves. Found at Fleet Feet $399.99

Eucerin Skin Calming Dry Skin Body Wash Oil Relieve your dry, itchy and irritated skin with this unique body wash that not only cleanses but improves the condition of your skin. Combining omega oils and natural lipids, this fragrance, soap and dye-free body wash soothes and moisturizes. Available at local drug stores. $8

The Glass Castle This 2005 autobiographical memoir by Jeannette Walls recounts Walls’ and her siblings’ unconventional, poverty-stricken upbringing with her deeply dysfunctional parents. The New York Times Best Seller will engage you till the very end. Available at www.barnesandnoble.com $11

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NFIT WOMAN september / october 2012

Neutrogena Baby Pure and Free Sunscreen Provides superior broad-spectrum UVA/UVB protection with PureScreen, PureScreen is fragrance free and contains titanium dioxide and zinc oxide, naturally sourced sunscreen ingredients.. Featuring an easy-to-use stick application, it also rubs in on skin for a weightless, non-greasy feel. www.target.com. $7.99


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 a new you

From Fat to Fit In recognition of San Antonio’s efforts to become one of the fittest cities in the country, the Fit Company Institute has named it the next location for the Fit Company Challenges. by brian kelly

At the end of 2009, San Antonio was labeled as anything but fit. Consistently known for its great food, family-friendly attractions and very welcoming business community, the only time fitness was mentioned in the same sentence as San Antonio was when talking about the San Antonio Spurs. But sometimes being on the bottom list of America’s fittest cities can be a good thing and a motivator for change. One year after being labeled one of America’s fattest cities, the San Antonio government had already taken steps to right the ship, creating the Mayor’s Fitness Council, which received a $15.6 million federal grant from the HHS Communities Putting Prevention to Work initiative. Through events like Síclovía San Antonio, a one-day event where busy San Antonio streets are transformed into recreational areas, the Mayor’s Fitness Council began building momentum behind creating a fit city. Fast-forward to 2012, and the San Antonio community is truly embracing the changes needed to live healthy and fit. Large local companies such as H-E-B and Clear Channel Communications are actively supporting healthy initiatives for San Antonio families and youth; the San Antonio Parks and Recreation Department holds more events to get families out and active; and SA2020 now promotes the goal of San Antonio residents ranking amongst the healthiest in the country by 2020. These big changes caught the attention of the Fit Company Institute in Austin – an organization that holds fitness challenges to recognize business leaders and companies making fitness and health a top priority. After completing the Fit Company Challenges in Austin, the company started looking for the next big city in which to recognize executives, companies and doctors making fitness and health a priority. After looking at Dallas and Houston as potential locations for the next challenge, the company started to hear buzz from the Austin contenders and sponsors that San Antonio was the place to go. After more research and a meeting with San

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NFIT WOMAN september / october 2012

Antonio’s Eliot Garza, Fit Company named San Antonio the next location of the Fit Company Challenges. “San Antonio is quickly becoming the model example of how to go from fat city to fit city, and the Fit Company Institute is eager to bring more attention to this inspiring city-wide movement,” said Matt Barker, cofounder of Fit Company. “Most city initiatives focus on families and youth, but the workplace can be an amazing platform to change people’s views on fitness, as well. We aim to raise awareness of the workplace as a fitness catalyst by showcasing the business leaders and companies that make health and fitness a priority.” The Fit Company Challenges take place over one day, and are designed to challenge the contenders’ all-around fitness and bring out their competitive spirit. At the end of the event, all finishers are recognized in an awards ceremony. The event is open to executives, doctors and company teams, which include a group of three or more contenders from any company in the San Antonio extended area. The fitness challenge is designed so that individuals who are generally fit will be able to complete the challenge and have a great time, but it will also be tough enough that even the fittest professionals in the city will be tested and enjoy the event. NSIDE Publications will also be doing an exclusive editorial feature on the top finishers and companies from each category. As the overall top male finisher in Austin, Dr. Tim Zeddies said, “Don’t find the time; make the time.” This simple statement compasses what San Antonio residents have done to go from fat city to fit city. ✽ The Fit Company Institute will hold the Fit Company Challenges in San Antonio on Sept. 15, 2012. Registration for the event is open now at www.fitcompany.com.


5K RUN/WALK, 1 -MILE FA AND KIDS FUN R MILY WALK UN TIME: Starting at 9 a.m. WHERE: North Central Baptist Hospital

REGISTER TO PARTICIPATE Adult 5K Walk ......................................... $20 Adult 5K Run .......................................... $25 Adult 5K Race, Chip-Timed ...................... $30 Children 5K (under 18) ............................ $20 Kids Fun Run .......................................... $15 Run/Walk for Family of 4 .......................... $40 Run/Walk for Family of 5 .......................... $50 Onsite Race Day Registration .................... $35 Packet pickup and race day details coming soon.

SPONSORSHIP OPPORTUNITIES PASSION: Platinum Level .................... $1,000 INSPIRATIONAL: Gold Level ................... $500 NEIGHBOR: Silver Level ......................... $250 KINDNESS: Water Stations ................. In-kind*

Women in Medicine and Law–a grassroots organization composed of women in these two noble professions– presents Paint The Parkway Pink, a community event aimed to raise funds for breast cancer research. Importantly, all donations are forwarded to Susan G. Komen for the Cure® in the form of a restricted medical research grant. In other words, all money raised will go directly TO FIND A CURE. WHAT IS PAINT THE PARKWAY PINK? Paint The Parkway Pink–a 5K run/walk, 1-mile family walk, and kids fun run–invites individuals and families to participate in the first breast cancer fundraising “race” within the Stone Oak area during Breast Cancer Awareness month. There will be many fun activities and events including a post-race health fair and awards ceremony for top-finishing participants. JOIN US! Register as a race participant or a sponsor to show your support in finding a cure for breast cancer.

* Limited to three (3) sponsors.

For more information on sponsorship opportunities, please call Liz Braden at 210-219-5324, or Jennifer Thompson at 210-413-0047.

www.painttheparkwaypink.com

FOUNDING SPONSORS

NFIT WOMAN september / october 2012

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 a better you

The True

inspiration

Sometimes It Takes a Gym Member to Be Inspired by Lenore Kaiser

From time to time throughout the years as I’ve taught as a Fitness Instructor, there have been gym members who have come up to me after class or while I am passing through the gym to let me know how much I mean to them; what a difference it makes in their life to spend that one hour or two a week with me enduring the sweat and encouragement. There were times members surprised me with birthday gifts, Christmas gifts and “just because” gifts to show their appreciation and for some time I took it with a grain of salt – flattered I was, but I just saw it as my “little” part-time job. There was a time where I would walk into an aerobic room filled with awaiting members and I saw them as a whole, not as individuals with different needs and different reasons for being there. Then a day just like any other day, I had just started my class when a lady walked into the aerobic room. She was average height, medium length reddish hair, and weighed about 325-pounds. I could tell she was new by the way she migrated to the corner of the back room, almost hoping to disappear behind those in front of her. Not thinking much of it, I went through my onehour class, finished, and was wrapping it up when this shy

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and overweight lady came up to me asking me if I could help her get the step movements down. Without hesitation, I did. I went through the movements with her over and over again until she felt confident about her ability. While I finished gathering my personal belongings, she put her step away and thanked me before walking out the door. I smiled back and told her, “No problem.” Again, I didn’t think much of it. What I didn’t realize was what that moment represented, not only to the lady whose name I didn’t bother get, but what that moment would mean to me years later.

NFIT WOMAN september / october 2012

Two years went by and I continued to teach my classes from gym to gym all the while holding a carefree attitude about what I did and what it meant to others who gave me their time. It was a Sunday morning when I noticed someone “new” in the front of my class. She was average height, short reddish hair, and weighed about 110-pounds. The only interaction we had before or during class was a smile. After class, she came up to me with a gift and a card introducing herself as Carol. She went on to tell me what an

inspiration I was to her and how much my encouragement in class had helped her be a third of the person she was the day I met her. Needless to say, I was floored by not only the dramatic change she made in her appearance, but was embarrassed to think I never put two together. I never saw her as an individual, only as part of a room filled with people. I can’t even remember what her gift was because the best gift was the card attached where she went on and on with such wonderful admiration for what my “little” part-time job


CROSSTRAINING

represented to her. That was my first realization on the importance of what my one or two hours a week meant to each individual in my class. My second realization was yet to come. A few years went by and Carol was my number one fan as I was hers. Wherever I was teaching, regardless of where it was in the city, she was there. Summer was in the air by this time and I started noticing Carol’s absence from my class. A couple of months went by and I started asking mutual friends about her, but no one knew. By luck, I subbed a class one morning and ran into a friend of hers. Her friend told me Carol was diagnosed with cancer. Worried and not knowing how to reach Carol, I gave her friend my telephone number and asked her to have Carol call me. A month went by when I received a call. On the other line, it was Carol’s sister from out of town. Apparently, Carol’s sister had been trying to find me and was able to track me down through the gym after I gave them permission to release my telephone to her. She told me Carol passed away, leaving two children and a husband behind. She went on to tell me that I was the only person outside

i thought back on all those times that she would come to class with a smile and upbeat attitude, eager to be there.

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of the family Carol left in her will, a bracelet and a note. She was calling to get my address to send it to me. I asked Carol’s sister why Carol didn’t call me or let me know and she simply replied, “Carol thought the world of you and couldn’t bare burdening you with her illness.” Carol’s last note to me was filled with beautiful words beyond description, but a part of that note talked about her cancer and how long she knew about it. I thought back at all those times she would come to class with a smile and upbeat attitude so eager to be there. She never once possessed the image of a person who was dying. I was her inspiration, but I never got to tell her she was mine. ✽ Based on true story. In memory of “Carol”

For more information on Kaiser Medical Management or Wellness Director & Owner Lenore Kaiser please visit www.kaisermedicalmanagement.com or call 1-800-764-0418.

SABalance.org SanAntonio.gov/parksandrec Call 207-3000 for more information

YOGA * ZUMBA * CARDIO * SWIMMING * AND MORE! NFIT WOMAN september / october 2012 15


 a better you

Getting

STArted Making the first step one of many by Debra McGiboney photography courtesy of gold’s gym

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NFIT WOMAN september / october 2012


Whether you are getting started or just getting reacquainted with working out in the gym, here are some tips to help you get started. First, check with your doctor before starting any exercise or weight management program. Ask your gym for their club hours of operation as well as a copy of their club rules and regulations. Have someone there give you a tour so you will be familiar with the club surroundings, especially the locker rooms. You’re ready to work out, but now what? You will need to ease into a workout routine. You may experience a little post workout soreness at first but that should go away after the first few workouts. Here are some routines that you can follow in the gym. Cross training is essential when starting a workout routine. It is about adventure and trying new things. Instead of the Stairmaster, try the treadmill. If you walk regularly, you can walk slowly over a long distance, and on other days, you may want to alternate walking and jogging. Other days you may want to focus on walking a mile as fast as possible.

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started and who can also minimize your risk of injury. CPT’s are definitely worth it, and don’t forget to have that awesome massage after your workout; it’s great muscle therapy. Exercise should be fun. It’s like a therapeutic session or a mini-vacation from stress. Group fitness classes can also help you gain stamina and burn excess body fat. Sometimes having a partner can help motivate you. There are a variety of group fitness classes, including step, intervals, aquatics, boot camp, circuit training, cardio kickboxing, weight loss, Zumba and many more. If you prefer yoga, there are many types, including Hatha, Hot Yoga, Vinyass flow and restorative yoga. You do not need to be extremely flexible to take yoga. In fact, most people practice yoga to gain flexibility. Yoga can also help you build strength and stamina. Pilates is another available form of exercise. It focuses more on core strength, including your abdominals and back muscles and helps strengthen the core by developing pelvic stability and abdominal control. It also improves your flexibility, strength, balance

Cross training is essential when starting a workout routine. It is about adventure and trying new things.

Try different moves with small apparatuses that your gym may have available to you. You do not have to use free weights all the time. A new wave of resistance equipment is flooding the gyms, which gives you different ways to do the same old exercises. Use stability balls, weighted medicine balls, kettle bells, TRX, bosu, exercise tubes, exercise bars, and so on. After a few weeks raise the bar and push yourself a little bit harder than usual. Run faster, increase the weight you lift or the number of sets you do, perform a more difficult version of an exercise or change the order of the exercises you do in a session. When it comes to weight training, the general set scheme is 2 to 4 sets of 8 to12 repetitions per exercise. Keep in mind that weight training is just as important as your cardio workouts. Your muscles burn 90% of your calories every day. Weight training raises your metabolism. If you don’t feel comfortable starting a fitness program, consider hiring a Certified Personal Trainer (CPT) who can help get you

and posture by placing an emphasis on deep breathing and smooth, long movements that encourage muscles to lengthen and relax. Most health clubs offer Pilates reformer classes. The reformer is a main piece of equipment used in Pilates that glides back and forth on rollers and uses springs for resistance, so there is no impact involved. Pilates is also helpful for rehab patients to improve their core strength. As you can see there are a variety of fitness programs. Have fun and try something different to see what works for you. ✽

For more information contact Debra McGiboney, Certified Group Fitness Instructor and Personal Trainer, Assistant General Manager at Roger’s Ranch Gold’s Gym 210-408-9050 dmcgiboney@goldsgym.com Watch our inspirational stories at www.goldsstrongstories. com

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 a better you

THE PURSUIT OF

Persistence How to fight a lack of motivation, and win. by Roxanna Salas

I huff along to the rhythmic pound of my soles against the heated pavement. I sprint forward, legs flexed and outstretched in a youthful stride as the wind tosses my ponytail about my face and tickles my cheeks. The sweat is slick and salty on my skin as I lick away drops that have trickled onto my chapped lips. I feel completely alive and free. I’m running. It’s one of the best feelings in the world and sometimes I can’t believe that I don’t do it every single day. Despite the euphoria that comes with it, finding the motivation for this and other fitness activities is difficult at times. Long days at the office, a growling stomach, kids’ after school commitments; these are all reasons said time and time again as an explanation for why we can’t bring ourselves to stir up a little sweat. But amidst all these reasons, its motivation that really determines whether or not we lace up. Where do we find it? How do we harness it? How can we keep it consistent? Unfortunately, the truth of the matter is that wrangling up motivation is a persistent battle. It’s elusive, stubborn, and requires constant attention. When I ran my first full marathon last year, a total of 26.2 horrific, humid miles, my motivation was fairly substantial: Don’t quit. Don’t die. And while I didn’t train nearly as hard as I should have, training only up to 16 miles and

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NFIT WOMAN september / october 2012

essentially taking the last week and a half off from all activity before the race, I managed to finish in under seven hours, enough to qualify me as a finisher. Despite the torture I put my body through, nothing will ever feel as good as that moment on a hot afternoon in downtown San Antonio when I limped painfully across the finish line and wept for every precious reason that motivated me to keep going. But when we’re not training for life-changing races or running for cancer-curing causes, how do we find the motivation for our everyday fitness routines? In my experience, here are a few tried-and-true suggestions that I’ve come to find reliable. Register for a few races at least a month in advance and at least a month apart from each other. Training to complete your first 5K or seeking to earn a new personal record can be a great motivational factor in getting you to the gym a few times a week. Buy an outfit that’s one or two sizes too small and hang it in your bathroom. Sometimes calling on our vanity to lend a mirror is enough motivation to get you going. This trick works especially well if you have a planned event looming around the corner. What better way to feel good about getting fit than to aspire to feel good in your new outfit? Allow yourself to be a little selfish. Life demands a lot out of us and it’s easy to lose sight

of the last time you focused on you. Not only does your workout allow you to get centered and steal some much-deserved alone time, but it also allows you to take some time to pamper yourself and treat your body well. It’s no secret how the effects of consistent fitness routines improve our overall well-being, lower stress levels, aid in sleep, and contribute a wealth of other health benefits. You deserve some youtime now and again so reward yourself with it. Remember how good it feels during and after. For me, running makes me feel young, strong and free. Post-run, I enjoy a long stretch to feel the effects of my hard work flex through my muscles, feel the satisfied pull of warm, limber limbs, and the throbbing ache of a sore, well-worked body. Coupled with the typical rush of endorphins, these feel-good features of fitness are sure to remind you why sometimes the best reason to do it is simply because it just feels good. You might not always make it out there, but never stop trying. Persistence is motivation’s best friend after all.

Roxanna is a Marathon Runner and a Project Manager & Content Strategist at Boss Creative. Contact her via email at Roxanna@ thisisboss.com ✽


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 a better you

Mom on the go Simplify to get the most out of your day by Bethany Reynolds As a working mom most of us would agree that a “to do list” is critical to get everything accomplished. The question becomes, where does exercise fit on the list? If we see exercise as a chore instead of something to look forward to then it probably doesn’t fit on the list. It’s time to change your outlook on exercise and how to make it an essential part of your day! I truly believe you can look forward to exercise and you won’t find it challenging to fit in 30 minutes of cardio or strength training each day.

Step ❶

Dress for exercise! If you start your day in workout clothes you will always be prepared to sneak in a few minutes of exercise as time allows. Put on your shorts, sports bra, tennis shoes and your watch to time yourself. Every minute counts.

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NFIT WOMAN september / october 2012

Step ❷

Make time all day! It can be challenging to fit in 30 minutes to an hour in order to get your workout done for the day. We need to use the time we have and that might be 5 to15 minute blocks of time. Go on a 10 minute jog, do jumping jacks in your bedroom, or my personal favorite, air jump rope while catching up on a favorite TV show. You can burn as many as 100 calories at a time and get your metabolism revved up for the day.

Step ❸

Make it fun! I love to hike in the outdoors. I am a mother of two girls and I love to take them along and check out all the different trails San Antonio has


Step ❹

Fuel for success! I have learned the hard way that feeding my family and myself overly processed foods is the fast track to prohibiting any kind of fitness. Who feels like getting out and moving when you don’t fuel your body properly? I make nutrition mistakes daily and I wish I could make the right choices for my family 100% of the time but some days it just doesn’t happen. Sometimes I eat more than 450 calories in a sitting, I have chips instead of a salad, I choose diet soda over water or I don’t replenish my muscles within 30 minutes of hard weight training. Don’t give up! Every day is a new opportunity to make the right choices. 90% of my week I strive to make healthy choices and reap the benefits of great energy, then I can allow myself 10% to enjoy a cookie with my kids or some chips and guacamole with my husband on a date night.

Step ❺ Make it a lifestyle. When exercise becomes part of your daily activity it becomes a habit and doesn’t seem like work. So take on the challenge! For the next 30 days, commit to make exercise a part of your day. Keep a food or activity journal and keep track of your new positive healthy habits. Note how you fit them in each and every day. How hard you pushed yourself? What games did you choose to make it fun? How do you feel after a day of small meals and healthy snacks? How your kids are doing in their fitness levels? By following these steps you can live a lifestyle that promotes good health and vitality and be a shining star for your family. Once you get these steps down we can fine-tune your day for optimum energy. Next month we will talk about getting in those 7 to 8 hours of sleep and finding balance in strength and flexibility. ✽

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to offer. If my kids can see exercise as fun then we will all enjoy it! Here are some ideas I use to keep my kids engaged and not complaining: Print out a nature bingo game on the Internet. Make them a yummy snack to enjoy at the halfway mark. Share five things that rock about the day or have wonderful conversations about God and what He is doing in their lives. I try to be encouraging with my girls on these hikes and keep them motivated. For indoor fun I have found that fitness DVD’s for families can be fun. Wear a pedometer and set a goal for how many steps each person takes and whoever gets to 1000 steps first wins.

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 a better you

growing older

Looking Younger Take the sting out of aging. Invest in yourself for a smoother tomorrow by alice hollis It’s very easy not to notice how quickly time passes us by. Children go from diapers to bicycles to driving cars in what seems like a matter of months. When we see things like this, we think to ourselves – they can’t be driving yet because I’m not that much older! The truth is, we are that much older. Truvy Jones said it best when she said, “Honey, time marches on and sooner or later you realize it’s marching across your face!”(1)   Yes, Father Time and Mother Nature seem to tag team on our bodies more than our minds. Women begin to find their bodies don’t respond as quickly to diet and exercise. They begin noticing small lines and sagging skin. They begin comparing themselves to how they looked 10 years ago (which by the way was not in the 1990’s!) and they miss the youthful glow they once emanated. It may be a little known fact, but we see our reflections up to 55 times a day! In our youth, that was a blessing, a reminder of our beauty and confidence. As we age,

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NFIT WOMAN september / october 2012


we become our worst critic and tend to start noticing the imperfections. Appearance is important to most women. We want to look our best whether we are at work, in the grocery store or an upscale restaurant. Of course, when we look our best, we certainly feel our best. “A survey conducted by London Guildhall University of 11,000 people showed that those who subjectively describe themselves as physically attractive earn more income than others who would describe themselves as less attractive.”(2) In other words, feeling beautiful can be more influential to your income than looking beautiful. Thing is, it sure was a lot easier to feel beautiful 10 years ago!  A woman may face an even harsher reality when she attempts to reenter the dating scene. Statistically there are equal numbers of men as there are women aged 45 to 64 living alone. Yet, women have a much more difficult time finding dates than their male counterparts. Middleaged men are looking for partners who are far younger than they are and have two pools to choose from: women their age and women one or two decades younger. OKTrends reports that a typical 42-yearold man will accept a woman up to 15 years younger, but only up to 3 years older.(3) Hollywood contributes to this reality as actors like Michael Douglas and Harrison Ford married women 25 and 22 years younger!  An innocent woman six years younger, despite the older yet strikingly beautiful Mrs. Robinson’s best efforts to stymie the relationship, beguiled even the infamous Christian Grey!  As we approach 30, Mother Nature starts to strip vitalizing nutrients out of our skin. She then throws our body through a series of changes that affect weight, skin elasticity, and metabolism, among other things. Weight loss becomes harder and weight gain comes all too easy. Skin starts to sag and wrinkle, and we lose that youthful glow. Working out hurts more and is increasingly less effective in slimming our silhouette.  Luckily, some amazing spa treatments exist to address those threats head-on. Weekly Intraceuticals oxygen facials tremendously rejuvenate the skin by replenishing what Mother Nature’s been stripping away. Venus Freeze has become Hollywood’s favorite skin-tightening regimen(4),(5) because it helps keep sagging skin tight, and reduces cellulite & wrinkles.  Even the sagging neck that adds years to your face can tighten up nicely to take those years off. Lastly, and maybe most importantly for some, non-invasive body slimming through Zerona spa treatments melt away the stubborn inches that won’t go away with various diet and exercise regimens.  Each of these wonderful spa treatments yields eye-popping results when combined with the proper protocol. What’s better, there are no surgical scars, the processes are pain-free and relaxing, there is no downtime and the transformation effects are natural. With these fantastic results comes great confidence, a powerful tool every woman can use more of. Thank goodness Mother Nature gave women wills of steel, the will to make changes for the better and become their best.  Mother Nature, welcome to the 21st century and meet modern technology! ✽ Ross, Herbert (Director). (1989). Steel Magnolias [Film]. Culver City, CA: Tristar Pictures. 2. http://www.cnn.com/2005/US/Careers/07/08/looks/ 3. http://www.dailymail.co.uk/femail/article-2022102/Why-strugglesingle-women-45-meet-soulmate.html 4. Hollywood Trend Report http://www.youtube.com/watch?v=Tdu57B6_Kw4 5. Extra! http://www.youtube.com/watch?v=UXCGI4-Jm6A

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 a better you

Holistic Health and wellbeing

Helping patients find the right balance through Natural Remedies by Nancy M. Preyor-Johnson

Nearly 40 percent of Americans use complementary and alternative medicine, according to one of the most recent National Health Interview surveys by the National Center for Complementary and Alternative Medicine’s (NCCAM). If the growing number of practices in San Antonio and beyond offering complementary and alternative medicine is any indication, the demand for their services is on the rise. “People are taking more of a role in their health care,” said Lawrence M. Cohen, M.D., Medical Director at the Center for Complementary Medicine. “They recognize that some traditional medical treatments might not be the best choice for them, or that the treatments they have been using have been unsuccessful and their health is worsening, so they seek other treatment.” Located in central San Antonio, the Center for Complementary Medicine is a practice that offers care from traditional, independent health care practitioners who have learned to use therapies from other traditions and approaches, have many years of experience, and are fully certified or licensed. “We believe that you should participate in your own health care and that whenever possible, your first line option should be gentle, and work to help you get unblocked and heal from within,” Cohen said. Dr. Cohen, an M.D. who has 30 years experience in the field, provides alternative and complementary therapies for people of all ages with conditions from the simple to complex. He says his focus of treatment is getting to the root of the illness to treat the whole person, mind, body and spirit. One of the hallmarks of holistic treatment is the use of natural remedies and working with the core system to help it function to its fullest. “Before I write a prescription for an antibiotic that could upset the intestinal ecosystem and potentially give you a yeast infection, I might try something different,” Cohen said. “Before your muscles are damaged from lipid medications or your liver is damaged from other

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NFIT WOMAN september / october 2012

medicines, I would give you other options that I, and others like me, have seen work.” Pam Floyd first sought homeopathic care from Cohen in 1982 when her son was diagnosed with asthma. “At that time, my son had asthma and doctors wanted to put him on very heavy medication for the rest of his life so I started looking for more natural, healthy options,” said Floyd, 64.

Dr. Lawrence Cohen’s Five Health Tips For Women • Stop eating refined sugar • Get some kind of exercise 30 minutes every day • Eat regularly • Eat natural, whole foods (avoid inner aisles at the grocery store where most processed foods are found) • Take time for yourself daily

“Over the years, my whole family has seen him for allergies and sinus problems to more serious conditions. Almost every time, we noticed results right away.” For those considering homeopathic care, Floyd recommends that they do research, listen to their intuition and body, then, be prepared for change. “First thing Dr. Cohen recommends is to change what you are eating. Eat more organic fruits and vegetables and brown rice…more clean foods. Get your exercise daily and take your supplements.” Floyd said after her hysterectomy she had a four-inch incision in her abdomen that didn’t

heal for six months despite her getting treatments three times a week at a wound care clinic. “But within a week after I went to Dr. Cohen, he gave me a remedy and my wound healed,” Floyd said, adding that since the early‘90s, Cohen has also treated her for her Fibromyalgia symptoms of fatigue, muscle aches and pains, lack of memory and severe allergies. “Homeopathy is amazing,” Floyd said. “It helps your body heal itself. There are no side effects or toxics involved. For me, it has worked time and time again.” Dr.Cohen said his first appointments with patients typically last about an hour and a half. “I invest the extra time because I truly want to learn all I can about my patients, What toxins are in your life? How is your stress level? I want your treatment to be gentle and whole. I want your body’s natural attempts to heal itself to improve, so I might start with nutritional treatments, chiropractic adjustments, massage, homeopathy or even acupuncture.” Reasons for seeking holistic care vary. “Many of my patients are very sick when they come to me but haven’t been able to get a diagnosis or relief. I balance traditional and alternative medicine to provide the best combination for where their systems are functioning,” Cohen said. “ As things improve, often time we can remove the medications they have been using.” Healthy people, especially women, can benefit from care using a complementary and alternative medicine practitioner. Dr. Cohen said holistic wellbeing is about bringing the body into balance. His top tips are things that many women know but might not prioritize. The Center for Complementary Medicine is located at 7300 Blanco Road, Suite 503. For information about the clinic and Complementary and Alternative Medicine, visit complemed. net. ✽

Nancy M. Preyor-Johnson is a freelance writer based in San Antonio.


NFIT WOMAN september / october 2012

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 a better you

Perseverance and Faith

My Story and New Venture with NFit Magazine by Rita Hernandez

in 2010 I experienced major disappointment in my fitness journey resulting in turning my life completely around, believing in myself and relying on my faith. I am humbled to share my story and even more humbled to be a new writer for the NFit magazines. There is nothing more that brings me joy than to be able to bring out Inspiration 4 Life “Healthy Side of Life” Heroes in our Communities of San Antonio. In 2010 I took a leap of faith with prayer to finally do something I had never done before; participate in a challenge called the Fit for Life Challenge. It wasn’t until three weeks into the Challenge I realized how much my faith would play in this role because once I was knocked to my knees, God was the only one there to pick me back up. I was 35 then, but it took me all of those years to finally believe in myself, accept and love myself for who I am and not worry anymore about what anyone thought of me, said about me or told me what I was not. All of this caused me to believe what was told or done to me and I lived a life in so much pain.

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NFIT WOMAN september / october 2012

Well, never again, will I ever be that person. I live my life in full confidence, happiness, joy and inspiration; yes even through my ups and downs. I now know how to deal with pain and have inspired so many with my Testimony. I have accomplished so much in my life with the help of my husband, Blas Hernandez and my daughters Amanda Cantu and Jasmine Hernandez. I am now 37 years old and was what you call an ugly duckling pretty much all my childhood and early teens. I was the one who was laughed at and always made fun of because of what I looked like. Super skinny and no beauty whatsoever. I had to deal with the scars of all the name calling by the mean kids who sat behind me, just saying every ugly name in the book to me. I have dealt with rejection and self-image issues all throughout my life that had caused me to live with depression. These kids never realized how much pain they were causing me. High school was a little bit better for me because I started to wear makeup to cover

all of my flaws. I was still super skinny and was still dealing with self-image problems. I started to realize I hated when people would take pictures or videotape me. I remember thinking I hated waking up and having to look at myself in the mirror. I had actually started to believe all the words that were said to me. All throughout my years till after graduating high school, I weighed about 90lbs. Yup, super thin and when I had my 1st daughter at age 20, I weighed up to 190lbs. Not good. During my pregnancy was another time of my life when I battled major depression. Time passed and in 2001, I met my husband and of course he thought I was an angel from heaven, but every time he would give me a compliment, I would turn them away. I was still caring a lot of pain from my past and letting those thoughts control my life. So every time he would tell me that I was beautiful, I would say, no I’m not. After Jasmine was born in 2004, it took a year to come to my senses. I started to go to church and live by faith and


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the Word. I realized I wanted to change my life for my husband, my daughters and myself. After being a smoker for as long as I can remember, and knowing that I had asthma, I decided to quit. Knowing that alcohol caused my migraines, drinking no longer became just because I need to drink. I started to live healthier. During these past couple of years, I have come a long way and live solely by my faith and the never-ending love I receive from my father in heaven. Yes, I still had my bad days and many people did hurt me along the way, especially those I trusted and opened up to about my life, but I was able to handle things better. Everything became about helping and doing things for others and no longer was about me. I am healthy enough in my life today because I forgive and move forward with all of the great things in my life. This is where my “Heart of Gold” thinking began and Inspiration 4 Life was born. There is so much more to my journey, especially during the time my dad was sick until he passed away on August 1, 2011 and so

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To read more about Rita Hernandez, Founder of Inspiration 4 Life and Writer of NFit Magazine, Contact: 210-237-7496, rita@ inspiration4life.org, website www.inspiration4life.org, Personal FB Page www.facebook.com/elitefitnessandwellness , FB Fan Page www.facebook.com/inspiration4lifeworldwide, Twitter www.twitter. com/4ritahernandez or YouTube www.youtube.com/ritaselitefitness.

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many accomplishments I have helped with for the people of our communities. I must end by stating that I finally have the confidence to look in the mirror and love what I see, no matter what anyone says and no matter what struggles I face that try to bring me down. I have learned to love every flaw about myself and be proud of who I am. I am the daughter of my father of the most high, daughter to my mother, Maria D. Escobedo and father, Robert Ramos Sr., wife to my husband Blas, and mother to my two beautiful daughters, Amanda and Jasmine. I am a sister, aunt and friend to many. One thing I do want to say is, life can be a battlefield and most of it is in your own mind, you can be your own worst enemy but always remember Proverbs 23:7 “As a man thinketh in his heart, so is he…” Renew your mind! Cast down the negative things people say about you or to you and also the negative things you say about yourself, think positive and know you can do anything you set your mind to. We have our bad days but don’t let it consume or control your life! Get inspired! Be inspired! Stay inspired! ✽

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27


 cover story

❝ More than

a pretty face ❞

Three Professional Fit moms share their secrets on babies, bodies and keeping it all together. by kelly hamilton photography alexander aleman

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NFIT WOMAN september / october 2012


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NFIT WOMAN september / october 2012

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T

he debate over working moms and whether they can have it all is hotter than ever. Mid July Yahoo hired former Google Exec, Marissa Mayer, to be their new CEO. At the age of 37, she is the youngest Chief Executive of a Fortune 500 company; an accomplished feat for a professional of any age. What the media is so enamored by with this particular CEO is the fact that she is young, married and pregnant. Can she pull off such a high powered and public position in addition to her already full personal life? With each passing decade women are going down in history over and over again as multitasking mavens. They are not only marrying and having families but they are forging ahead in the professional world. The debate remains - Can a woman reach the top of her profession and maintain a healthy personal life? I sat down recently with three women who gave a resounding YES to my question and were all in agreement that It involves planning, prioritizing and knowing when to just relax.

full iron man. The experience of pregnancy in her late 30s sent those training sessions into a tailspin. After being so physically strong for such a long time, there were mental and physical transitions that she had to address in order to have a safe pregnancy. Because of how her body was changing she cross-trained more by incorporating swimming and yoga into her fitness routine. She ran shorter distances than she was accustomed, did spin classes instead of biking outside so biking would be safer and swam one to one and a half mile swims thru the entire pregnancy. “I loved being pregnant. It seems these days women are more proud of their pregnant bodies and the way they change. This time I knew my body a little better and chose to stay in shape while pregnant.” Post baby, there’s no mistaking Lucero is doing something

them the importance of a healthy lifestyle through regular fitness and good food. “It is important to me and my husband that we teach our kids the importance of being healthy and staying strong. It’s not about being skinny; it’s about being strong and keeping your heart strong. “ Lucero stresses the importance of utilizing the buddy system when working out. As we all know, putting on those tennies is half the battle so if someone else is holding you accountable and asking what your workout plan is for the

Sarah Lucero

KENS 5 news anchor Sarah Lucero is an avid runner. She is also a San Antonio TV personality, a wife and a mother to three children the youngest of which is only seven months old. Having recently experienced her third pregnancy Sarah was eager to talk about life with a new baby girl while raising two boys on the cusp of their teenage years. One look at Lucero and it is obvious that living a fit life is a priority to her and has been for quite some time. Raised by her working mother she did not grow up in an especially fit home. Stating they would walk on the local track occasionally, there was not much time for exercise or learning about nutrition aside from what she learned in school. Knowing from an early age that diabetes ran in her family Sarah made a conscious decision to be healthy and fit. She didn’t want to suffer the effects of sub par food choices and poor health. “As you age you learn more about your body. Your diet and fitness routine change and your physical needs change.” This was something Lucero learned first hand during her recent pregnancy. A seasoned athlete, Lucero has completed two half-iron man competitions, multiple marathons and triathlons and has a lofty goal of completing a

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NFIT WOMAN september / october 2012

right. She is radiant and it’s not just her love for Eucerin moisturizing sunscreen or Glo Minerals makeup powderthat are making her shine. Explaining that she is taking her time getting back her pre baby body, she does get in five to six morning workouts a week and quickly admits she “just isn’t right” until that workout has happened each day. She is human so there are days when even someone in the public eye is tempted to succomb to oversleeping and not logging a few miles. “By keeping your body strong you keep it young. I promise you there are many days I would rather just sleep in longer than head out for a run but after I get finished with my workout I feel a hundred times better, healthier and stronger.” It is that attitude that drives her to include the entire family into daily fitness. She regularly bikes and walks with her kids is teaching

day, there’s a better chance your workout will actually happen. She also encourages taking the time to plan out food choices especially as we age and require different caloric intake than when we were younger. Quickly admitting that in the grand scheme of things it is her diet that suffers the most, Lucero feels the most important thing to remember with diet is planning. “Making time to plan what you eat leads to better food decisions. I love to eat and be social so diet is something of a challenge for me. At the end of the day we must remember it’s about quality of life.”


{

“It’s not about being skinny; it’s about finding what works for your body and motivates you.”

NFIT WOMAN september / october 2012

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A

pril Ancira, Vice President at Ancira Automotive Group, knows a thing or two about quality of life. A competitive athlete since childhood, Ancira has endured the challenge of living with an eating disorder since she was a young girl and she is not shy about sharing her success story. The married mother of (almost) two grew up in an active home and participated in sports all through school. She was number one in tennis single and doubles in her high school tennis career and was undefeated her senior year. A committed dancer through most of her teenage years, Ancira also ran cross-country in middle and high school. Because of her eating disorder she was dealt a devastating blow when removed from the running team. She was a successful runner who regularly placed at events. In good judgment, the school was not willing to allow her to continue expending so many calories and work so hard physically if she was not willing to eat a healthy amount. Ancira concedes that dancing certainly didn’t help her body image perception given that every pound lost was applauded. During all that time the most empowering part of combating the disorder was after her son was born. An epiphany came within running and competing. Ancira had gained 40 much needed pounds while pregnant and was anxious to take off the weight in a healthy way. She was regularly doing p90x video workouts and running. The athlete quickly grew bored so started running, biking and swimming outside when it dawned on her to sign up for a triathlon. While training for the triathlon it was the first time she realized in order to be competitive she needed to fuel her body during her workouts. In order to be a formidable opponent she had to eat while she was running long distances. All of a sudden ‘healthy’ became the priority instead of looking a certain way. This process changed the way she looked at her health and it became a vicious loop in a positive fashion. Ancira placed 2nd in her division in the triathlon. Shortly after she started training for a half marathon and finished in two hours seven minutes. She was no longer living for her scale; she was living for her wellbeing. “Being pregnant with an eating disorder required tremendous mental discipline and emotional support from my family. It was easier to eat healthy and balanced knowing that his health depended on my decisions. “ Ancira continued training for races until recently discovering she is expecting again. Now six months pregnant, she is focusing more on cross training through the rest of her pregnan-

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NFIT WOMAN september / october 2012

april ancira

cy. Her baby girl is due in November. Fitness is a family affair at the Ancira house. Her husband is an avid Soccer player and will occasionally challenge his wife to a run. Health is important to both of them so they feel fortunate that their son is an active, healthy boy and a great eater. Exercise and fitness are an obsession for Ancira albeit a positive one. She realizes in order to accomplish her goals she has to give her body recovery days and have set goals. Goals are a big deal for Ancira. Her latest aspiration is running the 2013 Big Sur International Marathon next April after she has recovered from delivery.

One of her favorite secrets for enduring a long run is listening to a book on her ipod. A motivational story such as Christopher McDougall’s “Born To Run” was one of her suggested favorites. For those of us not as ambitious with our workout goals, Ancira recommends using the buddy system for motivation and to invite friends to join in on little races and physical activities. “ What you need is a goal and a buddy. If you find a buddy who will stick with you then those two things are the most valuable.”


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“What you need is a goal and a buddy. If you find a buddy who will stick with you then those two things are the most valuable.”

NFIT WOMAN september / october 2012

33


D

r. Amy Jackson, Partner at South Texas Orthodontics, agrees that goals are what will keep your fitness plan on track. “Being a busy professional, wife and a mom are all about balance. Prioritizing and knowing how much time to spend on things is crucial.” Wife and mother of two, Jackson has a history steeped in fitness. Growing up in a fit family taught Jackson to incorporate fitness into her every day life. Her parents were always physically active and made it a lifestyle focus that Jackson grew up with. She recalls going on family vacations and getting up first thing in the morning with her family and doing exercise of some kind; typically taking a walk or a hike. “There is something nice about expending energy with people you care about. Kids learn through example so if you instill that value early on it has a better chance of sticking.” Jackson was a cheerleader growing up and stayed with it all the way thru college at Baylor where she cheered on a co-ed team. With much pressure on maintaining a certain weight, she was a relentless cardio enthusiast. Fitness and

staying trim was a big focus in Cheerleading because your partner lifted and carried you a lot. Jackson met her husband at Baylor. Between the two of their histories, a cheerleader and a football player, there can’t help but to be an emphasis on fitness in their family. Both are health conscious eaters and encourage their two children to be as well. With an orthodontic practice, a husband and two children Jackson is short on time on a regular basis and believes in being organized with fitness and food. Making a schedule and sticking to it take the thought process out of the equation. “We make so many decisions a day that knowing your food and fitness are pre planned takes two very important health aspects out of the thought equation.” She says the key to her successful workouts is working harder for a shorter period of time by incorporating weight training and muscle building with a mix of cardio and recommends crosstraining by incorporating yoga or pilates when you need to switch up the routine.

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NFIT WOMAN september / october 2012

dr. amy jackson

Keeping a set workout schedule of three to four days a week is her key to being a busy mom and maintaining a fit life. Jackson and her husband try to workout together at least one day a week. “Challenging each other is fun and it’s some scheduled quality time together that we otherwise might not have.” Downtime at home is rare so Jackson cherishes her scheduled workouts. Stating that exercise is ‘me’ time, even though it is a necessity, she still feels it’s an indulgence and is thankful for the time she can make for herself. Making time for a healthy life is a skill Jackson has finely honed. From the look of her perfect skin (she’s a huge sunscreen and moisturizer advocate) and trim physique she is definitely doing something right. When asked about ageing she responded, “I love ageing. My personal life is more fulfilling and enriched every year. I feel more mature personally and professionally.” Quick to offer motivational ideas, Jackson

feels strongly that structure and scheduled exercise routines are the key to success. “I can’t think of how many times I’ve had a stressful day and wanted to go home but have gone to exercise and left feeling lighter. Hardest part is just showing up.“ Walking away from the interview with Lucero, Ancira and Jackson made me realize fitness is not just a workout; it is a way of life. Next time you run into one of these three amazing women and marvel at their accomplished lives and impressively fit physique remember the dedication it took to get them there. ✽

For more information on Sarah Lucero, April Ancira and Dr. Amy Jackson visit: www.facebook.com/pages/Sarah-Luc ro/141246022571160. www.facebook.com/ GirlWithAHemi. www.southtexasorthodontics.com/


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“I love aging. My personal life is more fulfilling and enriched every year. I feel more mature personally and professionally.�

NFIT WOMAN september / october 2012

35


 outdoor fitness

“We Can Do It!” Women and Triathlons by Jennifer Fritzsching-Rulon M.S. photography Jason risner

Society has seen women grow on many different levels, mentally, physically and spiritually throughout the years. For example, look at the poster of the women flexing and saying “We Can Do It!” which was to motivate women to work harder in the work force in 1943. Over the years, women have been working harder not only in the work place but also on the playing field of sports. To name a few women: Billie Jean King, Flo Jo, 1999 Women’s Soccer Team and recently Serena Williams. Triathlon is not the exception. Triathlon comes in many different distances:

➻ 2.4 mile Swim, 112 mile Bike and a 26.2 mile run - an Ironman Triathlon.

➻ 1.5k Swim, 40k Bike and 10k Run - an Olympic Triathlon.

➻ 500 meter Swim, 12 mile Bike and 5k

run - a Sprint Triathlon. The Danskin Triathlon is one of the most popular sprint triathlon dedicated for Women Only! In February 1978, John Collins put together the first Iron Man Triathlon in Hawaii, 15 men started and 12 men finished the first Iron Man Triathlon. Ironman Triathlon seemed to be a male dominate sport but that all changed in 1982. The ABC Wide World of Sports showed the unforgettable crawl to the Ironman finish line by second-place finisher Julie Moss. Not only did Julie inspire men she inspired thousands of women to take up triathlon whether it was a sprint distance triathlon or an Ironman. “My greatest accomplishment is becoming an Ironman on May 19, 2012. I never

36

NFIT WOMAN september / october 2012

thought it was possible that I could accomplish the Holy Grail of Triathlon. It was part of my life journey, healing from a childhood trauma, taking my power back and becoming an Ironman.” stated Luly Turentine, Mom of 3 and founder of Tri-Xx Sports apparel for women. Dawn Elder, a mom of 3, USA Triathlon Level I Coach and a triathlete who just recently qualified to the World Championship Ironman in Hawaii, was asked why she does triathlons. Dawn stated, “Short answer is I love it. The mix up of training keeps me from getting bored. The long answer is I found it was a way to reclaim my strength. When I was younger, events happened to me that I came to believe took away my power. I found that my journey to Kona became a major part of my spiritual journey for myself.”  How powerful is that? To hear the story of two women who accomplished a triathlon not only to cross the finish line but also to accomplish something that enabled them to let go of a painful memory from their childhood and become a stronger lady today. Women are becoming stronger physically, mentally and spiritually with their journey through triathlon. These women can be a 22-year-old swimmer coming out of college or an 81-year-old nun, Sister Madonna Buder, who has done numerous Ironman. Since 2000, the female USA Triathlon membership has grown from 27 percent of total annual members to over than 38 percent at the end of 2011. In 2011, according to the USA Triathlon website, there were over 145,000 USA Triathlon memberships and more than 56,000 were women. Women are making a difference not only in the triathlon world but also in their lives.


Women triathletes were asked what they would say to other women who wanted to do a triathlon:

➻ Dawn stated, “I tell women

who are starting in the sport of triathlon to make the experience “mean” something more than just swim, bike, run. They need to find a bigger reason to do something scary and let it heal that which needs to be healed. It is a reminder to them of how strong they really are. Triathlon represents the fearlessness that resides in all of us.”

➻ Luly suggest that “I will

look them straight in the eye and tell them if I can do it, you can do it!! You just have to want it! Triathlon changed my life. I discovered who I am. I discovered the real me.” Triathlons play a positive role on men and women of all ages. The confidence that women gain from triathlons is a positive one, not only can women compete with men on the same playing field but in reality, women in the triathlon can also beat men. Check out Chrissie Wellington’s record. So ladies, when are you doing your first triathlon? ✽

Jennifer Fritzsching-Rulon, who recently received her Master Degree in Kinesiology at UTSA, has been a USA Triathlon Level I Coach since 2000. She has coached many athletes to their first Ironman, along with athletes getting ready for marathon, sprint triathlons and 70.3 Ironman. Jen has done numerous triathlons and is a 4x Ironman Triathlete, along with participating in CrossFit and CrossFit competitions. Jen is a CrossFit coach and implants CrossFit with her triathletes. If you are interested in Jen and her philosophy on coaching and life, go to www.tribalancecoaching. com or her blog at http://tribalancecoaching.blogspot.com. NFIT WOMAN september / october 2012

37


 preventive measures

the for checklist fitness success The top five tips from trainers on how to reach your fitness goals by sean burton

When it comes to fitness success, there are many different things we must take into consideration before attempting to pursue. These are things that we must all know and understand because there are many different speed bumps on the road to success. After talking with many different fitness professionals I’ve found five common areas of interest and want to relay them directly to you.

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NFIT WOMAN september / october 2012

1

Education Education is the number one issue a lot of different professionals have agreed on that is a big issue in this lifestyle. The education on the consumer’s side and professional’s side. Not all of us tend to jump head first into something physical without knowing what we are doing or what to do when our body stops responding to our exercise routines and diet. That’s where education comes into play. We need to learn how our bodies respond to Weight Training, Cardio,

CrossFit, Zumba and the many other ways we can exercise. We also need to learn what diet suits our exercise choices and how to make the most out of it. As far as the professionals, I want to say there are a lot of different trainers out there who are all promising the same thing. However, not all trainers are created equal. I suggest that you, as a consumer, do your research on whoever you are interested in hiring and trusting with your health and fitness. Don’t be afraid to ask questions, ask to see testimonials or interview them for the position to help


I’m going to be honest with you and say that, in the case of not

working out or being out of shape,

it’s not your genetics.

you. In short, pay attention to how you feel and how your body responds to different exercises and don’t hesitate to interview a fitness professional for the chance to be your trainer.

2

consistency I cannot stress enough that consistency is a valuable key ingredient to success in this health and fitness lifestyle. You cannot stop or slow down just because things get hard or you don’t see what you expected to see quickly enough. You will go a lot farther by slowing down a bit than by completely stopping all together. This lifestyle can be challenging and it can be frustrating to put so much work in and see the scale move slightly or not at all. Don’t worry, it’s a process and if you stick to it, you will get what you want out of it. That is guaranteed. The body is stubborn, but it will give in and give up that last stubborn five to ten pounds you are trying to lose.

3

accountability People love to try and blame their genetics or lifestyle on why they don’t work out or why they look the way they look. In the case of not working out or being out of shape, it’s not your genetics. Obesity is not a disease and no one is destined to be overweight or out of shape for the rest of their life. It’s all you. You are the only

sole source of direction that leads to whether or not you fit well in that wedding dress or that you drop those 15 pounds and keep them off for good. No one else and nothing else can stop you if you really want it and work hard for it.

4

variety Variety is the key to spark your body into new progression and get yourself out of those plateaus in which you may be stuck. It could be the smallest variety that makes all the difference. If you occasionally run for longer periods of time and you aren’t losing weight, shorten your runs. If you normally lift weight for higher reps, lift heavier. If you constantly eat nothing but chicken and broccoli, change your protein sources to turkey or fish. The smallest little change can make all the difference in how your body looks in a few weeks from now. Don’t be afraid to step outside of your comfort zone because that’s where the magic happens. The body responds to new stimulus and it’s usually ready for something new when it stops responding to the old. Many would agree it is beneficial to be open minded when concerning your workouts and exercises of choice.

5

patience This is probably the most, if not one of the most, important things to keep in mind when you’re working for a healthier you. You have to learn to be patient with your body and your progress. It comes and goes in spurts. You will see slight progressive loss, but the biggest and most noticeable progress comes in spurts. Don’t get frustrated if your weight isn’t coming off as fast as you want it to and don’t get upset if you haven’t dropped a size yet. If you are doing everything right and putting in your time, you will reach your goal.

I encourage everyone to take a personal interest in his or her health and fitness whether you want to feel better, look better or just be a better version of you in general. I know you have what it takes and I know you will succeed if you keep these five key points in mind. ✽

For more information, call 325.650.7538 or email seanbfitpro@gmail.com

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39


 preventive measures

It’s all a Matter of A no excuses approach to fitness and keeping your goals in check by Sean Burton

There are so many different reasons why we should take time out of our day to keep our personal health and fitness in check, but with all those reasons, everyone seems to find a different excuse to justify their poor health and poor fitness levels. In my experience as a fitness professional, the most common issue I have heard is,” I just don’t have the time.” I am willing to bet you know someone that has said that exact same thing. There is one of two ways to interpret that excuse: Either you literally work 16 to 20 hours a day and cannot find the time for it, or you just

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NFIT WOMAN september / october 2012

time don’t make the time for it. Whichever way you interpret it, how the outcome plays out will depend entirely on you and how you choose to overcome this minor obstacle on your road to a healthier, leaner and fit you. It amazes me how important time management can be when pursuing something you’re passionate or concerned about; juggling daily tasks, family, friends, work and money. It is a mental nightmare that many of us would much rather pay someone to handle than deal with ourselves. It’s a nice thought, although it is very unrealistic. Regardless, the excuses

remain the same. “I don’t have the time” is as common as excuse as,” It takes too much work.” So what is the solution since we know the problem? First, you have to understand that it’s not that you don’t have the time; it’s that you don’t make the time. That’s the real issue. We have 24 hours in a day to make the best of what we can. Eight hours of work and eight hours of sleep leaves us just enough time to spend at least one hour a day in some sort of fitness facility or outside being active. It’s hard to believe out of those spare eight hours of time, some of us cannot make it to the gym.


The time is there, it’s just not being used to its fullest. A lot of people don’t set time aside in their day to do anything to help improve their personal health and well being, and only when it becomes severe do they begin to get their feet moving on this. Please understand that this procrastination has led some to the point of no return. I know that you do not want to be the person that waits until you are too far gone to do something to save yourself. There are many ways you can get your exercise in on a daily basis and here are a few ways you begin improving your health and a daily basis: • Park further away from the entry to your place of employment and skip the elevator/ escalator rides. Take the stairs. All of those steps add up. • Discover early morning workouts. Exercising first thing in the morning is a very good way to start your day. Most people who do, feel more energetic and awake throughout the day without needing a few cups of coffee to get going. • If you have a gym membership, pack your gym bag with your workout clothes and get to the gym before you head home. Many people

You have to understand

that it’s not that you don’t have the time; it’s that you don’t make the time. That’s the real issue. find it difficult to get to the gym after getting home and taking care of the house chores and duties. • Take advantage of your lunch break - 30 minutes of exercise a day will make a huge difference. Go for a brisk walk and eat your lunch before or after you’re finished. • If pressed for time, try High Intensity Interval Training (H.I.I.T.) This form of exercise basically takes all the intensity of an hour workout and shoves it in a 15 to 20 minute time frame. It has shown to be just as effective as longer exercise durations. These are a few ways you can take care of time before it becomes an issue to your health

and fitness goals. If all else fails, just get to the gym and get it done. Remember, the outcome of your results depends on you. It’s all just a matter of time and if you really want this to happen, you’re going to have to make the time for it. Believe me when I say that if you do what you can, you will love what you see looking back at you in the mirror. At this point, it’s all just a matter of time. ✽

For more information, call 325.650.7538 or email seanbfitpro@gmail.com

NFIT WOMAN september / october 2012

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 preventive measures

a

weighty issue Beating the battle of the bulge by Dan C. Powell, M.D.

No doubt, one of the more sobering realities of adulthood is fully understanding the truth behind the wise axiom, “There is no free lunch,” and in 2012, in the midst of our nation’s ongoing obesity epidemic, aren’t we thankful it’s true? According to current public health records, two thirds of the adult population is either overweight or obese; Two out of every three of us. Technically speaking, if you are even close to ideal body weight, you represent the minority group. The problem is no better for children, and despite multi-pronged efforts, the evidence shows we are struggling as a nation to tackle the problem of childhood obesity effectively. One in three children are overweight or obese; that’s three times the rate of a generation ago. We no longer speak of “Adult-Onset” Diabetes because Type 2 Diabetes is commonly starting in the teens, and in some >>

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NFIT WOMAN september / october 2012


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Two thirds

of the adult population is either

overweight or obese


{ { Today’s children may be the first in history to have

a shorter life expectancy than their parents.

cases much younger. Today’s children may be the first in history to have a shorter life expectancy than their parents. Read that again and let it soak in. We have all heard this before, this “fat talk” and we all struggle to keep from getting “MEGO” Syndrome (My Eyes Glaze Over) when the topic comes up. That is exactly the problem - being overweight or obese doesn’t happen overnight. Whether someone has always been overweight or taken years to get where they are, obesity is rarely faced with a sense of urgency. Unless something shocks our system – unless something breaks down or boils over – unless a doctor looks us in the eye and says, “(Fill in your name), you need to understand – your weight is taking years off your life!” most of us will continue to make basically the same choices we have

44

made over a lifetime of decisionmaking, and we will continue to travel the same path or trajectory we find ourselves on today. If you believe your health trajectory is a bit murky or clouded due to a weight problem, I have good news for you. You are already knee-deep into an article on obesity, and that tells me you care about your health enough to do something about it. Don’t wait for a doctor to confront you with a bleak future. Use this article as your wake-up call! We are all aware of the enormous challenge it is for someone who is significantly overweight or obese to achieve ideal body weight. We have all known friends or family members who are able to lose weight for a season, but it inevitably comes back with time. Hopefully we have also known a success story or two – a person

NFIT WOMAN september / october 2012

who turned a corner in their lives, never looked back, and are now a role model for weight loss and healthy living. What is it about the folks in those success stories? What magic ingredient makes the difference? If we could capture “it” we should try, right? We know there’s no escaping the need for a healthy (restricted calorie) diet and exercise, that’s a given. Proper rest, stress management and staying hydrated all play a role. Some may need help identifying unhealthy patterns, “triggers” or emotions driving their eating habits. After 18 years of private practice in family medicine, I have observed that there is one tangible quality present in every single obese patient I have cared for that achieved sustained results in their weight loss efforts. That quality is an elusive trait called determination. It sounds old-fashioned, and if you’ve ever failed at your efforts in the past it may even sound like chastisement. But, if you know a Success Story in your life, I bet you’ll be hard-pressed to disagree. If there’s a more inspiring show on TV than “The Biggest Loser” I don’t know what it is. If you’ve seen some of the truly breathtaking stories of transformed lives from this series, you know what I mean by determination. You can see it in their eyes; the biggest losers, that is. Some think they’re serious at the start and find out they’re not, but the biggest losers

are always dead serious – and determined – and will not be swayed from their goal. If determination is in short supply, perhaps some soul-searching will reveal why, but let me urge you to take great lengths to find it, feed it and make it your fortress. Easier said than done? You bet. Impossible? I would encourage you to dismiss that ugly word from your vocabulary and see what happens. Muhammad Ali said it best - “Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing!” ✽

For more information contact Dan C. Powell, M.D., owner/medical director, Contour Derma Med Spa, 434 North Loop 1604W, Suite 3104, San Antonio, TX 78232, 210-490-2336


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 preventive measures

Taking the

“Snap Crackle POP” Out of Chiropractic

Knowledge is power. How a subtle adjustment can affect your entire wellbeing. by Michael Williams, D.C.

Have you ever thought that you could benefit from chiropractic care but cringe at the thought of being twisted and popped? It’s a common misconception that in order to benefit from chiropractic, you have to endure the “Snap! Crackle! Pop!” technique practiced by many general chiropractors. This is not the case. You can get chiropractic care with a non-invasive technique that simply uses light pressure to tap bones back into the correct position. Sit back while I address common thoughts and concerns about chiropractic, and more specifically, Upper Cervical Chiropractic.

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NFIT WOMAN september / october 2012

➤ What is chiropractic, and why do I need it? The focus of chiropractic care is more than just relieving pain from your back or neck. Its focus is proper nervous system function. Since the nervous system controls and coordinates every function in the body, normal nervous system function becomes the core reason for good health. These nerves run from the brain, down the spinal column and affect various organs throughout the body including your eyes, ears, lungs, kidneys, skin and even your heart. Chiropractic focuses on a specific condition that robs the body of normal nerve impulses,

called subluxation. Subluxation is an abnormal positioning and/or mechanical function of the spine that interferes with the normal function of the nervous system and can often cause symptoms of pain or discomfort in various parts of the body. Simplified, one or more bones in your spine are misaligned and putting pressure on your nervous system! ➤ I think I could benefit from Chiropractic but I don’t like to hear my bones pop and the twisting and pulling scares me. I guess Chiropractic is just not for me. Wrong! There are many different techniques


performed in chiropractic, all of which are beneficial to different people. Upper Cervical Chiropractic is a specialized, precise technique that takes years of extra training to master after a doctorate is earned. How is it different from general chiropractic? For starters, there is no turning, twisting or popping of your spine. An Upper Cervical doctor will take a set of precise x-rays that show your specific misalignment to an exact measurement (degrees), which will allow him/her to get the most accurate correction possible. The adjustment is performed by using a gentle instrument that applies light pressure to the first two vertebrae in your spine (C1 and C2). That’s right; Upper Cervical doctors only adjust the top two bones in your spine. The technique is gentle and effective enough for people of all ages, newborns to 90-somethings. ➤ Did you say the doctor will only adjust the TOP TWO bones in the spine? I have lower back pain. How can Upper Cervical Chiropractic help me? Here comes the “ah-hah!” moment. Your C1 is donut-shaped, roundish with a hole in the center. Your brain stem passes directly through this hole. When this bone is in the correct position, your spine generally falls in line below it. When this bone is not in the correct position (sublux-

ation), it puts pressure on your spine. The rest of your spine is more likely to become misaligned and could lead to an array of injuries or discomfort. The misalignment can cause low back pain, sciatic pain, headaches, allergies, visual issues, digestive disorders, depression, and more! How is that possible? When your C1 is misaligned, it puts pressure on the “master control” system in your body, the brain stem. When that occurs, pressure is being put on the nerves that deliver the messages from your brain to the rest of your body. This misalignment can cause any of the previously listed symptoms and more. With that subluxation, you could be compressing any of the 4 million nerves traveling through the brainstem. ➤ That sounds pretty serious, but I don’t have any of the symptoms you listed. So, I must be fine. The truth of the matter is, you could become subluxated at any point in your life and not be aware of it. Again, there are over 4 million nerves passing through that donut hole, and only 6% of each nerve detects pain. Many people aren’t in pain, but they do suffer from minor to severe allergies. This could be caused by a compression of those particular nerves in the spine. Every day, Upper Cervical doctors see

people suffering with severe allergies experience incredible relief from symptoms. Subluxation can occur from a car accident, childhood fall or even a difficult birth process. Though you may not feel any symptoms right now, it is possible that you will feel them in the future on a much grander scale if your misalignment is not corrected. Upper Cervical Chiropractic is one of the best things you can do to ensure a healthy spine and fully functioning nervous system. Early detection is the key to preventing symptoms later on in life. If you are already experiencing discomfort or are concerned with possibly having a misalignment of the spine, the first step you take should be getting your nervous system checked for interference. I hope you’ve found this new information helpful and eye opening. If so, share it with others. Remember, with knowledge comes the power to make a difference. ✽

For more information on Williams Upper Cervical Chiropractic & Wellness Center Call 210-494-4600 or visit www.williamsucc. com.

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With Power, Passion & Heart join us & commit to a healthier lifestyle for our mothers, daughters & friends. San Antonio Go Red For Women Summit

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Tesoro Companies The DeBerry Group

University Health System UT Health Science Center at San Antonio NFIT WOMAN september / october 2012

47


 preventive measures

Racing with

momentum Stretch, Flex and WIn special to nfit

making a decision to run a marathon is not for the faint of heart. Whether it’s a half-

marathon or the full 26.2 miles, the endeavor must come with a plan to prepare and train, then to accomplish the feat when race day arrives. Like most things, it is good to begin with the end in mind. Determine why you want to run a marathon in the first place. If you are running the Rock ‘n’ Roll Marathon in San Antonio this November, you have more than likely already made the decision to take part in the uphill and downhill components (both figuratively and literally) that your participation entails. John Malfer and Chad Elms, both runners and physical therapists, have had their fair share of races and also seen their fair share of runners in their clinics at Momentum Physical Therapy & Sports Rehab. “We usually see race participants come in just a couple of weeks before the marathon takes place,” said Malfer. “At that point, it’s usually too late to fully recover from an injury. Too many people do not create a program that includes stretching, running and cross-training exercises.” There are many elements that are important in training, both tangible and intangible. Selecting the proper shoes and attire, eating in a nutritional way and treating your body right all fall into what should be on your list once you decide to walk or run 13.1 or 26.2 miles respectively. Be sure you have a pair of running shoes that is properly selected and fitted based on your foot type. Take the time to go to a store that specializes in running, as most of their staff is trained in evaluating your foot type and knowing which shoe works best

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NFIT WOMAN september / october 2012

for your foot type. You may spend a little more money and time than if you picked out your shoes at a local sports store, but the proper shoe will go a long way to prevent injuries as you train for the race. Injuries usually occur when individuals are not properly training and preparing. Stretching is one thing that runners, joggers and walkers must commit themselves to. It is necessary to warm up and stretch for an adequate amount of time (60 to 90 seconds per stretch to ensure that the muscles are warm) before going on runs. Some of the stretches that Malfer and Elms recommend to their patients include: Hamstring Stretches: The hamstrings are a group of four muscles that run down the back of the thigh. The hamstrings originate on the ischia (the bones you sit on) and insert just below the knee. They not only help you in bending your knee, but they can also play a role in helping you to straighten your hips. This is an important muscle to keep flexible because of its attachments to the pelvis. If you have tight hamstrings, it not only puts an abnormal pull on your low back, but it also places extra

stress on your low back with activities such as squatting and bending.

➻ To perform this stretch in standing, find a step, curb, step stool or anything you can put one foot on. Simply find an object that is about 6 to 12 inches high. ➻ Starting with your low back in neutral put your left heel up on the step stool. ➻ Bend forward at the waist, but make sure to keep your back in the neutral position as you reach forward. ➻ Do not allow your low back to bend during this stretch, or you will not be isolating the hamstring and will not get an effective stretch on the muscle. Hip Flexor Stretches: The hip flexors are an important muscle group to stretch because they actually attach to the front side of the spine. In fact, they originate from the front side of your lumbar vertebrae, run down through your lower abdomen, and insert into the front part of your hips. Your hip flexors are responsible for pulling your knee up toward your chest. They flex, or bend, the hip joint. Remember, if you allow these muscles to get tight, they put an abnormal pull on your back because of their attachments on the spine.


➻ Use a strap, belt, or towel. ➻ Begin by lying on your stomach with

your stretch strap wrapped around your right ankle. ➻ Keeping your low back in the neutral position, use your arms to pull your right heel toward your bottom. Keep your left leg straight throughout the entire stretch. ➻ During this stretch, you may feel the tendency for your low back to arch. This is a normal tendency when you have tight hip flexors, but do not allow your low back to arch during this stretch. Instead, just pull the foot up as far as you can while maintaining your neutral spine. Stop when you feel a light stretch, or when you feel your low back start to arch. Your right knee stays pointing straight down toward your toes. Sometimes when your hips are tight, one of your legs will have the tendency to angle out to the side. ➻ Hold for 30 seconds and do three to four sets on each leg. Iliotibial (IT) Band Stretches: The IT Band is a thick, very strong structure that runs down the entire side of both of your legs. It is a little controversial as to if you can actually stretch the band itself (due to its thickness and strength), but we do know you can stretch the muscles and fascia that tie into this band. Do not attempt these stretches if you have had a hip replacement.

➻ Begin in a standing position. ➻ For stretching your right side, stand

about two feet away from the wall, with your right side closest to the wall. With your right hand on the wall for balance, cross your left foot in front of your right and push your right hip toward the wall. ➻ Make sure to keep your upper body straight as you “push” your right hip toward the wall. In doing this, you should feel a pull on the top, outside part of your hip. ➻ Repeat on the left side. “Many of the runners we see in physical therapy neglect stretching all together, which sets them up for muscle imbalances,” said Elms. “Muscle imbalances occur when certain muscle groups get tighter or stronger than the opposing muscle groups. This puts unnecessary stress on joints, muscles and ligaments, and it decreases the body’s efficiency during movement.” Following a regular flexibility program can help prevent injuries caused by muscle imbalances. Most marathon runners’ trouble areas are around their knees. This may be due to improper stretching or muscle imbalance. Many individuals will do a wealthy amount of quad weight lifts, but ignore their hamstrings,

or perhaps they will focus on working out their calves, leading to imbalance of the other muscles that are not included in the weightlifting workouts. “Slow and steady really does win the race,” said Elms. “Another misconception is that you should reach your running goal as quickly as possible. In reality, when training for a race, it’s important not to ramp up speed and mileage too quickly.” Many runners will overtrain, as opposed to undertraining. In order to avoid this, vary exercise patterns, cross-train and include weight training – high repetition, lower weight exercise is best. “Follow your training program,” said Malfer. “Don’t go straight from your couch eating Doritos to running five miles.” Most importantly, train as you will race. More specifically, if you plan to rehydrate or take in nutrition at rest stations on the day of the race, you need to do the same as you train. As an example, if you do not hydrate regularly as you train, it is not a good idea to hydrate every few miles during the actual race, as your body is used to the hydration and nutrition you used while you trained. Throwing your body a curveball on the day of the race will not be good for your overall outcome. When race day arrives, the first few miles are key. Begin the race a little slower than your normal pace in training. While this seems counter-intuitive, there are many factors on the day of the race that can affect you at the beginning of the race. So, start about thirty seconds slower than your normal pace for the first few miles, then ramp up to your usual pace after that. And finally, choose to be happy on race day. Though it may not seem imperative, it is scientifically sound. “After all, our bodies are more relaxed when we’re smiling, and as we work out, our endorphins are rising,” said Elms. “Endorphins make you happy, which will help you to keep a positive attitude and maintain your momentum throughout the race.” Let’s race, San Antonio! ✽

About Momentum Physical Therapy & Sports Rehab: Momentum Physical Therapy is a San Antonio-based physical therapy and rehabilitation company. Each of its six 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.

Hamstring Stretches

Hip flexor Stretches

iliotibial Stretches

NFIT WOMAN september / october 2012

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ask  expert talk

“Expert advice from your trusted BHS Physicians Network.”

the experts

Give Your Legs a New Look

Today’s advanced techniques and procedures make the treatment of unsightly spider and varicose veins easier than ever. special to nfit

It’s summertime, and that means shorts and bathing suits. For many women, it’s a stressful time because they are embarrassed by unsightly leg veins. But it’s a problem that can be easily fixed. Dr. Greg Hamon is board certified in phlebology and specially trained to help women have the beautiful legs they desire. Here he answers some common questions women have for him.

St. Luke’s Surgical Care – Dr. Gregory Hamon

BHS PHYSICIANS NETWORK 50

NFIT WOMAN september / october 2012


With the advent of endovenous techniques, all procedures are done in the office without the need for anesthesia.

Q: What are varicose veins?

A:

I often get this question when patients have unsightly areas of their legs. There really are two problems that are the most common cause for treatment: spider veins and varicose veins. The two require very different procedures to correct the underlying issues. Both can be distressing for patients for different reasons. Varicose veins are a dysfunction of the larger superficial veins. The return of blood in the legs is by two routes. The blood primarily returns through the deep venous system located along the bones. This carries 80 to 90 percent of the blood back. The more superficial veins in the legs carry the remainder. Their job is to collect the blood in the skin and subcutaneous tissues and then transmit them to the deep system. The directors of flow for this are small valves located at intervals along the vein in the deep veins and in the perforating veins between the superficial and deep systems. Failure of these valves causes stasis pooling and venous hypertension. With time, this increase in volume and pressure in the superficial system causes impressive dilation of the superficial system. This can be seen on the legs in large lumpy areas, giving the skin a rope-like or wormy appearance. This is often a larger problem with usually more than one breakdown in the system.

Q : how are varicose veins treated?

A:

Varicose veins can be treated with a combination of endovenous laser treatments and ultrasound guided injections. Today’s treatments are nothing like the ones women used to have to endure. Many patients have family members who have the same condition and are fearful for treatment because in the past, the only treatment available was very painful, involving long operative procedures that required general anesthetic and hospital stays. Afterward, the recovery was prolonged at home and would keep the patient from work for weeks, and then there were issues with chronic pain. Even worse: The failure rate was high. The good news is that those techniques are outdated. With the advent of endovenous techniques, all procedures are done without the need for anesthesia, in the office, and patients can return to normal function almost immediately after the procedure. The best news is that closure rates are 99 percent at two years.

Q : what are spider veins?

A:

Spider veins, or telangiectasias (Tas), are those small dermal veins that become dilated and produce the dark blue spider pattern. These are rather unsightly, but when numerous, can cause pain with standing or exercise. These are caused by local phenomenon where the small veins that come through the muscle fascia (the thicker covering around the muscle) start to reflux. The veins normally have one-way flow that is regulated by small valves. When the valves become damaged, the blood can flow in both directions, and this causes congestion of the very fine venule in the skin that then dilate.

is the treatment for Q : what spider veins?

A:

These can be treated in the office with local injections and surface lasers. So there’s no reason women should be afraid or wait to have these issues taken care of. And summertime is the best time to give your legs a new look.

Greg Hamon, M.D., is a board certified general surgeon and phlebologist. He practices with St. Luke’s Surgical Care, located at 7940 Floyd Curl Drive, Ste. 620 – Tower II, San Antonio, Texas 78229. For more information, call 210-614-7300.

NFIT WOMAN september / october 2012

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ask

the experts Q:

What exactly is a medical spa?

A:

Soni Med Spa helps patients look their best by providing a number of customized skincare therapies ranging from laser treatments that include skin tightening, rejuvenations and resurfacing for wrinkles, fine lines, pigmentation, course skin texture, pores, laser hair removal and laser spider vein treatment. We also offer Botox, dermal fillers, chemical peels and a variety of skincare products.

Q:

Is there an advantage to having a licensed professional provide these skin treatments?

A:

Beautiful Inside and Out Look great on the outside and feel great on the inside for optimal health and well-being with the help of a licensed professional. special to nfit

Dr. Lubna Naeem has a simple philosophy for taking care of her patients: She wants them to be healthy on the inside and happy with the way they look on the outside. Board certified in internal medicine, Naeem provides exceptional primary care services for her patients. But she goes a step further by offering medical spa services that help patients who want to focus on their appearance. Total health and wellness is Naeem’s goal for her patients. “My patients want to feel great physically and look great, too,” she says, “so that’s what we provide at Internal Medicine of Stone Oak & Soni Med Spa.” Here, Naeem answers some common questions.

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NFIT WOMAN september / october 2012

Patients should absolutely look for a licensed professional when considering these types of procedures. As a licensed professional, I am highly trained and experienced in performing these therapies. I personally supervise every patient as they come through the door. Of course, a patient’s medical health is the most important, and then their physical appearance.

Q:

How do you decide on the products and therapies you provide?

A:

I test everything on myself first. When I decided to branch out into the med-spa aspect of medical care, I wanted to pick products that I knew would work. I have extremely sensitive skin, so if something

works for me, I know it will work for the majority of my patients. I like using products that are natural with antioxidants, which help to reduce the appearance of photoaging. Pomegranate and pumpkin facial treatments that I offer give patients a robust and youthful glow, and a Hawaiian algae peptide eye treatment we have is great for reducing dark circles, sagging and wrinkling. To counteract the harsh summer sun damage that we get in Texas, we have a 30 SPF sun block made with green tea. And we have a full spectrum of medical-grade skin formulas with beneficial ingredients like papaya, chamomile, algae peptides, Indian gooseberry and many others to choose from.

Q:

When people are considering how to choose a primary care physician, what are some of the most important things they should look for?

A:

I believe a patient should look for a primary care physician who can provide care that results in total health and wellness. What I mean by that is, a person’s overall sense of health and well-being isn’t just about being physically well. It’s also about how they feel emotionally, mentally and spiritually. A patient should be evaluated by their primary care provider for their health in all of these areas. For instance, after taking an extensive medical history and physical on each of my patients, we also talk about preventative health, health risk assessments, screenings and immunizations


Internal Medicine & Soni Med Spa – Dr. Lubna Naeem

that may be needed. I may find out that a patient could benefit from counseling. I urge my patients to get involved in and take control of their health. This is critically important. Bottom line: Each patient has their own specific needs at each particular stage of their life, and it’s a primary care physician’s job to know their patients well and develop a care plan that is designed specifically for that person. I also feel that a physician’s office needs to be

calm and relaxing. That’s why in our office, the atmosphere is peaceful, rejuvenating and soothing. Lubna Naeem, M.D., can be reached at Internal Medicine of Stone Oak & Soni Med Spa, located at 19272 Stone Oak Parkway, Ste. 105. For more information, call 210-4903800.

A person’s overall sense of health and well-being isn’t just about being physically well.

It’s also about how that person feels emotionally, mentally and spiritually. NFIT WOMAN september / october 2012 53


ask

the experts

Q How do I know if I have a normal “period” or menstrual cycle?

A:

During a normal menstrual period, most women lose only two ounces of blood or less over a three- to five-day period. If you have bleeding that is both heavier and longer than this, you should schedule an appointment with your OB/GYN. Here are some other signs that you should see your doctor:

When Does Too Much Mean Enough? Take care of yourself and make a visit to your OB/GYN a priority when your menstrual cycles seem heavier than usual. Special to Nfit Heavy menstrual cycles or periods afflict many women and can lead to significant adverse health issues if not treated appropriately. This problem can occur at any age and for many reasons. Dr. Carlos Quezada, an OB/GYN, answers some commonly asked questions about heavy periods.

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NFIT WOMAN september / october 2012

• You need to change your tampon or pad more than once an hour • You feel sick to your stomach, throw up and have watery diarrhea • You have problems from any medicine the doctor has you on • You have trouble breathing • You bleed even more heavily than usual and pass blood clots • You feel dizzy, have a fever, feel weak or faint

What are some issues if I do bleed too much?

A:

• Heavy bleeding can cause you to lose too much blood, leaving you excessively tired, fatigued and lacking energy. Other symptoms can include dizziness, heart palpitations and dry mouth or eyes. • Heavy bleeding can lead to missing workdays, which uses up valuable time off.


• You can become anemic (low blood counts), which may require hospitalization and/or a blood transfusion. In rare cases, it may require emergency surgery to stop the bleeding.

What causes heavy periods?

A:

• Women going through menopause (periods stop) may have heavy bleeding at times • Having more than five pregnancies • Having growths (fibroids or polyps) in the uterus • Adenomyosis (this is when pieces of the uterus lining grow into the uterus muscle) • Uterine cancer or infections in the vagina • Blood disease – blood does not clot as it should • Thyroid disorders

What can I do at home to treat this?

A:

• Heavy bleeding may cause you to lack iron in your body. I may prescribe iron pills. • Do not take aspirin one week before or during your period. Aspirin can make the bleeding worse. • If you change your tampon or pad more than once every two hours, stay in bed for a while. This may help lessen the bleeding. • Eat a healthy diet. Eat foods with iron. These foods include leafy green vegetables, meat, liver, eggs and whole-grain breads and cereals. Increase vitamin C intake that includes oranges, tomatoes and grapefruits. This vitamin helps in absorbing iron. • Do not try to lose weight. Wait until the heavy bleeding has stopped and your iron level is normal.

What kinds of treatments are available through my doctor?

• A newer option still pending FDA approval is Ulipristal, a good treatment for fibroids and fibroidassociated bleeding Surgical therapies include: • Dilation and curettage • Hysteroscopy (with possible biopsies) to diagnose or remove polyps or fibroids • Endometrial ablation such as Novasure or Thermachoice • Hysterectomy

What is an endometrial ablation?

A:

Endometrial ablation removes the lining of the uterus (endometrium). It is usually a same-day outpatient treatment that helps avoid major surgery (such as a hysterectomy). Endometrial ablation has fewer risks and complications, has a shorter recovery period and is less expensive. After endometrial ablation, most women will have little or no menstrual bleeding. Ideal candidates are patients who have heavy periods that cause anemia. This can also include bleeding from submucous fibroids or polyps, if smaller than three centimeters. Reasons NOT to have an ablation: • You wish to have more children • You have a pre-cancerous lesion or infection of the uterine lining • You have pain coming from the uterus • You have a submucous fibroid larger than three centimeters • You recently had a baby • You have a severe retro-flexed, tipped uterus and cannot insert the instrument to do the ablation, or the cavity is too large

A:

Treatments are broken down into three categories: expectant management (doing nothing – I don’t recommend this), medical therapy and surgery.

My take-home message if you have heavy menstrual bleeding: Take care of yourself! Most women are busy with so many different responsibilities that can include work, home, family, kids or any combination of them. With so much to take care of, you need to make yourself a priority, too, and see your OB/GYN.

Medical therapies include: • Have you take birth control pills • Put a special IUD (intrauterine device) into your uterus • Have you take a hormone such as Provera • Give you a hormone by needle (injection) such as Depo-Provera or Lupron

Carlos Quezada, M.D., can be reached at Brooks City-Base OB/GYN, located at 3327 Research Plaza, Ste. 303, San Antonio, Texas 78235. The phone number is 210-534-0042. For more information on the BHS Physicians Network, go to www.bhsphysiciansnetwork.com or email Julie Minnick at jaminnic@baptisthealthsystem.com.

Heavy bleeding can cause you to lose too much blood, leaving you excessively tired, fatigued and lacking energy.

Brooks City-Base OB/GYN Carlos Quezada, M.D.

NFIT WOMAN september / october 2012

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 mind, body & soul

Hot Pink

Yoga pants

intention & someday is now lesson from yoga by jennifer broome

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NFIT WOMAN september / october 2012

“Rock your hot pink yoga pants,” said my yoga instructor Morgan at the beginning of my third ever CorePower Yoga class. Morgan used to teach in Denver, but left to go to law school in Arizona and returned for her summer break. She started class by telling us on her first day of law school, she went in to class in her hot pink yoga pants. Everyone else was dressed in suits, with notepads and iPads in hand. She quickly learned she wasn’t a “suit” but was able to make it work for her. The moral of her story is even if everyone else is rockin’ a suit, it is okay to be true to yourself, listen to your body and rock your hot pink yoga pants doing what you can do that day, in that hour. I used to do Bikram yoga in San Antonio, but am still very much a newbie to CorePower Yoga. Doing yoga in a heated room, you are seriously torching calories, along with detoxing and working hard for better vitality, strength, cardio and balance. I’m also finding each class teaches something spiritually, emotionally and physically. “What’s your intention?” That was the question another Core Power Yoga instructor, Heather, asked in a class. It is funny to me how my mind wanders in a yoga class as I think about a sentence or a few words an instructor says in the beginning. Maybe I do it so I don’t focus on the heat or the fact that so many others in the class are so much better at yoga than me. Deep in thought over the word intention, flowing from one posture to the next in the heated, crowded room with literally a couple of inches between each mat, somewhere out of nowhere, the old-fashioned stereotypical small town idea of the father standing at the door with a shotgun with his daughter’s suitor trembling on the door steps as the father ask, “What are your intentions with my daughter?” popped into to my head like a movie scene...

then smack! The girl next to me had just kicked the guy behind her in the head as she was going up in a handstand. Rule number one I thought, don’t try a handstand in a crowded yoga class, especially when you are in the middle row. Then I suddenly began correlating yoga to my dating life, which hit me like a smack to the head. Really? Just go with the flow I thought, since I’m in a hot yoga class... although I did wonder for a second if the heat was getting to me. Struggling through the postures, while watching others bend and twist in ways I’m not sure I’ll ever be able to do, I realize I have many weaknesses and weak moments, but I’m willing to at least try and search for a strength inside of me to get through. In a roundabout way I figured out my intention in that class:  weaknesses and struggles can lead you to a new joy. Mr. Right? He’ll come along, but it’s probably going to take me getting smacked in the head to realize it. It’s ok to laugh, I do. In another class, the instructor Tiffany started by saying, “This hour is for you.” She ended the class by saying, “You gave yourself this gift.” Guess I’d never really thought of it as a gift to myself, but during the class it became so obvious to me that yes, fitness is a gift to me. Flowing through the postures, I realized I gave myself the gift to sweat, detox, stretch and to re-center. My friend Heather and I gave each other the gift of fitness.  Both of us said “if you would have bailed on class, I would have too!” Not long into that class, while holding a pose, Tiffany shared that while she was unpacking from moving, she pulled out a magnet that said, “What if your someday is now.” I couldn’t get that out of my head for the rest of class. Someday I’ll meet Mr. Right, someday I’ll travel around the world, someday


{

Guess I’d never really thought of it [fitness]

as a gift to myself, but during the class it became so obvious

to me that yes, fitness is a gift to me.

I’ll climb Kilimanjaro...someday, someday, someday. I’ve got a lot of somedays. While in eagle pose, and totally zoning out watching sweat droplets that looked like rain droplets fall from my elbows, something dawned on me. I have dreams and goals, but even on hikes, including some that take me over 14,000 feet, I seek out a Zen moment to soak up the scenery and love my someday that is now. So go ahead - rock your hot pink yoga pants, discover your intention and realize your someday is now to give yourself the gift of fitness, health and well-being. ✽

For more information visit Twitter @jenniferbroome or www.facebook. com/JenniferBroomeFans NFIT WOMAN september / october 2012

57


 mind, body & soul

The Middle How to stay balanced and focused in the midst of CHAOS

way

by Jesse Schein

We live in a very fast paced world. Our “to do” lists seem to never get shorter. There are constant demands coming from all directions. Society doesn’t praise “down time” nor do our busy lives leave much time for our selves. Our husbands, kids, bosses, errands, meals, relatives all have expectations of us. Too often there are not enough hours in the day to get everything done. If any of this resonates with you then welcome to the human condition of modern day life! More often than not, being Human in our modern day society makes us feel like pulling our hair out. We are constantly in motion. Sadly, we also start to define ourselves by our “stories.” We label who we are and what we are by everything around us. We live in a time of distractions: cell phones, computers, texts, emails, video games. We are goal oriented. Money oriented. There is no pause button. Unfortunately, this predicament brings us further and further away from our “Self.” Our most basic “Self” is calm, balanced and content. Our most basic self allows us to feel all ranges of emotions without running away.  The word Yoga makes people think of a physical practice but this is only one aspect. The actual meaning of yoga is the science of the mind. Yoga can offer us an opportunity to transform from a place that feels limited and trapped on a physical, emotional and mental level to a place of existing in a state of peace and moments of joy. Each yoga pose offers us an opportunity to change or receive something invaluable. Did you know that the sun salutes improve circulation and joint mobility? The twists cleanse our liver and kidneys. Hip openers release an enormous amount of tension. Backbends stimulate our central nervous systems and open our spines. Forward folds improve digestion. Inversions, going upside down, help with depression. The list is endless! We can all have the excuse that we don’t

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have time for yoga. I challenge you to push through that reasoning. Show up on your mat. Whether it’s for 10 minutes or an hour, make time for yourself everyday. If you show up on your mat and do something it will make a difference. Yoga will shift things in your body and in your mind. It is your time to let go of all of your to do lists and responsibilities. It is your time to turn off the phones and be quiet. It is your time to go inside and explore who you are and what you need at that moment. It is your pause button. Yoga strengthens your body obviously. However it also quiets your mind. A quieter mind and stronger body allow you to get more connected with your center. Your self; the core of you. Your heart has no trepidation or to do lists. That is all in the mind. The all powerful mind to which we give too much power.  Try a little experiment next time you are on your mat. Ask yourself when you start your practice, “how are you?” Then ask the same question when you are in your last pose. See if the answer is different. Give yourself the opportunity to check in with how you feel at all moments of your practice. Be the observer and try to receive whatever comes up; the good the bad and the ugly. No one is perfect. No one is happy all the time. Give yourself permission to be present enough to truly know what you are feeling and sitting with. Practice patience with yourself. Once we start to get glimpses of being able to do this there is a peacefulness that blankets us. There are moments of contentment. The moments of ease and balance in the midst of our very full lives. The moments where all that matters is our breath and that we are alive.

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ď Ż mind, body & soul

Emotional Fitness Is Physical Exercise Enough? by Claudia Conley

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You know that amazing feeling you get after about ten minutes of an “all out” sprint as you start to slow down to a nice run or jog, round the corner to see your destination, and think to yourself, “Wow, this is awesome! I can do this! I can tackle anything that comes my way today!” Yes? No? Well, maybe not everyone experiences it with sprints but a lot of exercisers are familiar with the feeling of wellbeing and positive emotion that comes from a great workout. Some of us experience a mood change right off the bat during exercise while others feel it after the workout. Sometimes it even stays with us throughout the day. The response in our brains I’m referring to involves the release of endorphins, adrenaline, serotonin and dopamine, which are chemicals that work together to lift our mood and to balance our emotional well-being. As a fitness coach and personal trainer, I often see this chemical response happen to a client during their training session. They might come into the studio in a bad mood or they might be stressed out from the day, but then once they start the exercises, their mood changes. Pretty soon, their stress starts to come out and they vent about what put them in a foul mood in the first place. Often, emotions come out and manifest in laughter as we find humor in the situation or some even cry with the apology and embarrassment that follows. However, the client leaves the studio feeling great and thanking me as if I am responsible for their new perspective. My colleagues and I often talk and joke about the fact that our clients sometimes refer to their workout sessions as therapy. They don’t realize that it’s the workout that is helping them release their emotions. In fact, studies show that the release of tight muscle tissues that come from exercising can indeed trigger an emotional release. Curiosity has led me to investigate more on the relationship that emotions have with exercise and to find out more on what makes a person emotionally well. The term emotional fitness(1) is usually used to describe this state of wellness and has become emergent in medical and psychology journals as well as numerous books on the subject. Emotional fitness programs are even being implemented in the army as part of a holistic approach to fitness. Iron Stronghold Resilience Center on Camp Adder (2), Iraq includes an emotional component as part of what they call the “Five Pillars of Comprehensive Soldier Fitness.” The program helps them deal with their problems by finding better ways to view situations, interpret what causes them to feel a certain way, and learn how to be optimistic about situations. So what exactly is emotional fitness? It is defined as the way that we understand, handle and express our emotions and feelings and

the ability to look at life through a positive perspective. Being emotionally fit also involves handling stress and relationships with others in a productive way. Kristine Von Rosenvinge, phychotherapist, author and public speaker writes in her report titled Build a Strong Personal Foundation(3), that emotional fitness is “taking responsibility for managing our emotions and behaviors so that we do not settle for less than we deserve.” She states that how we deal with our feelings and how we express ourselves is a learned behavior from our family and culture but that we can “unlearn” unhealthy ways of coping. As with physical fitness, emotional wellbeing can be built with regular exercise and is recommended daily by mental professionals. Studies show that there are common characteristics in people who are emotionally fit and handle themselves well in each aspect of their lives: 1 / Emotionally fit people express gratitude often and many keep a journal to remind themselves to be grateful daily 2 / They exercise regularly and take time out for themselves for leisure activities 3 / They are forgiving not only of others but also of themselves while having healthy boundaries with others 4 / Positive connections are important to them and they accept people as they are, recognizing the best in others 5 / They live in the now and let go of the past 6 / They hold onto the positive in situations and realize that happiness is their own responsibility. With these principles in mind, we can conclude that physical exercise helps us develop a positive outlook and produce mood altering chemicals. However, it is up to us to implement daily exercises that will further us in our journey towards wellness of mind, body and spirit. ✽

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 mind, body & soul

Exercise:

The natural brain booster Forgot what you were supposed to remember? Put on those tennis and sweat yourself smarter by Marta Dahiya, M.D.

There is another easy-to-achieve, scientifically proven way to become smarter: EXERCISE! For more than a decade, scientists and physiologists have been gathering evidence to prove the beneficial relationship between exercise and brainpower. Using sophisticated technologies and studies during the past few months, scientists have discovered that exercise enables the brain to resist physical shrinkage and enhances thinking. One of the most exciting effects of exercise on the brain is the creation of neurons, or brain cells. The new neurons are created in the hippocampus, which is the center of learning and memory.(1) During exercise, the brain performs complex tasks demanding coordination that involves the movement of several muscles. At a basic level, the brain has to work harder during exercise, which causes slight stress on the brain. At a cellular level, the mild stress generated by exercise on the brain stimulates an influx of calcium, which activates brain signals in the existing neurons. These signals ignite the Brain-Derived Neurotrophic Factor (BDNF) gene and create proteins that promote formation of neurons while protecting the existing ones.(2) These changes advance nerve connections and create a deeper network, which is able to better process and store information from the environment.(1, 2, 3, 4) These effects are particularly relevant with increasing age because the brain starts to lose vital tissue at age 30. Perhaps one day exercise could be used for the prevention and treatment of diseases that progress due to the loss of neurons and brain mass, such as Alzheimer’s and Parkinson’s. A correlation between a physical lifestyle and Alzheimer’s has already been demonstrated in science.(5) In addition, exercise has been shown to decrease the loss of

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the neurons in mice with Parkinson’s.(6) Although exercise is beneficial in many ways, it is not the magic formula to become brilliant. There is a limit to the positive effects gained from increased exercise to our brains. Even though elevated BDNF and creation of neurons occurs with over-exercise, the levels reach a point where no more improvement is feasible.(7) This limitation was seen in a study on a group of people age 60 to 75 versus a group age 18 to 24. Sedentary 60 to 75 aged participants who began aerobic exercise demonstrated more improvement in mental functions like planning, scheduling and working memory compared to the younger group. The most likely explanation is that a reduced amount of brainpower is lost during younger years, so there is less room for improvement in the 18 to 24 age group.(4) Unfortunately, it is not possible to exercise enough to become a genius, but everyone can get a boost brainpower by exercising. In another study, a group of sedentary male college students in Ireland were asked to take part in a memory test followed by strenuous exercise.(8) First, the young men watched a rapid-fire lineup of photos with the


faces and names of strangers. After a break, they were asked to recall the names of the faces they had just seen as the photos zipped across a computer screen again. Afterward, half of the students rode a stationary bicycle at an increasingly vigorous pace until they were exhausted, while the others sat quietly for 30 minutes. Then both groups took the brainteaser test again. Notably, the group of participants who exercised performed significantly better on the memory test than they had on their first try, while the partakers who rested did not improve. Meanwhile, blood samples taken throughout the experiment offered a biological explanation for the increase in memory among the exercisers. Immediately after the strenuous activity the cyclists had significantly higher levels BDNF. Also, brain wave analysis showed faster brain response time after exercise than before exercise in another group of young students. Exercise is crucial in getting a head start during childhood on cognitive abilities that are important throughout life.(9) In fact, lack of physical activity has been associated with lower academic performance and results on neuropsychological tests evaluating brain functions. Exercise programs appear to improve memory, attention, decision-making and executive functions including multi-tasking, planning and inhibition and increase the volume of brain structures important for memory. So, try jogging, tennis or even a Zumba class to get that brainpower going. Don’t skip out on the cardio class at the gym or let neighbors run alone because any type of aerobic activity can increase intellect! ✽ References 1) Modie, Jonathan. (2003). “’Good’ Chemical, Neurons in Brain Elevated Among Exercise Addicts.” OHSU, online. 2) Mattson, Mark P., Wenzhen Duan, Ruqian Wan, and Zhihong Guo. (2004). “Prophylactic Activation of Neuroprotective Stress Response Pathways by Dietary and Behavioral Manipulations.” NeuroRx, 111-116, online. 3) “Exercise can help brain healing process.” (2004). Medical Research News, online. 4) Chaudhry, Laura. (2004). “Brain Workout.” South China Morning Post, online. 5) Kotulak, Ronald. (2005). “Exercise, education found to supercharge genes, reduces Alzheimer’s.” Chicago Tribune, online. 6) “Exercise protects brain cells affected by Parkinson’s.” (2004). Medical Research News, online. 7) Rhodes, Justin S., Susan Jeffrey, Isabelle Girard, Gordon S. Mitchell, Henriette van Praag, Theodore Garland, Jr., and Fred H. Gage. (2003). “Exercise Increases Hippocampal Neurogenesis to High Levels but Does Not Improve Spatial Learning in Mice Bred for Increased Voluntary Wheel Running.” Behavioral Neuroscience, 117, 1006-1016.* 8) Griffin ÉW, Mullally S, Foley C, Warmington SA, O’Mara SM, Kelly AM. “Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males.” Physiol Behav. 2011 Oct 24; 104(5):934-41. Epub 2011 Jun 23. 9) Michelle W. Voss, Lindsay S. Nagamatsu, Teresa Liu-Ambrose, and Arthur F. Kramer. Exercise, brain, and cognition across the life span. J Appl Physiol November 2011 111:1505-1513.

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ď Ż spiritual fitness

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A Balancing Act Body. Soul. Perspective. by bre’anna emmitt

i was only a freshman, I thought. Certainly, it wouldn’t be me. The coach looked around at the crowding group of high school girls to determine who would be – in our eyes – the star. It was a big game, and one lucky girl would get to stand on the top of the pyramid-like stunt. After a few rounds of glances, her eyes landed right on fourteen-year-old me. I was shocked. Suddenly filled with anticipation, I realized I might be the “flyer” for the half-time routine. “You know,” she said, “Bre’anna would be good.” I was so over-joyed with excitement that I almost didn’t hear the next thing she said, but I did: “Scratch that. She has no balance. Who else wants to go up?” My heart sunk as redness rushed to my cheeks. Her words cut deeply. Not only did they embarrass me in front of the entire team, they made my stubborn, not-to-be-defeated ego form a commitment: From that point on, I would balance like my life depended on it. I kid you not, I took that commitment so seriously that to this day – a college degree, wedding and three kids later – I still think of that comment every time I have to stand on one foot. If you ever work out with me, you will not see me hop, jiggle, wobble or even lean when I stand on one foot to stretch my quads. Truth be told, I won’t even hold my opposite arm up for support. No, I’ll keep my hands down and steadily pull up one shoe to show myself and any on-looking cheerleading coaches that Bre’anna Emmitt has good balance – great balance, in fact. While I suppose some people are naturally blessed with balance, I (obviously) was not. It was something I had to – and still have to – work at: certainly in posture, but also in soul. When I see the girl at the gym whose abs are flatter than the Texas sheet cake I ate last night, every fiber inside of me wants to go run 15 miles and eat only celery for two weeks. A little more time at the gym and I can look like her, I think. A little less eating and I will

have that modelesque figure too, I resolve. And you know what? I’ve done that: I’ve worked out twice a day and cut out every sugar, carb and gram of fat known to man - and I’ve lost weight and gained tone doing it. I’ve also been at the opposite end of the spectrum – when

“Bodies are here to house who we are on the inside. They are A

temporary vessel meant to hold something sacred. They are to be taken care of, not neglected or obsessed over.”

I’ve stopped exercising and ate everything I wanted. Imagine what happened next: I gained weight and lost muscle tone. Teetering to these extremes reminded me of

something I had to learn years ago: Balance. If all I do is focus on my body, weight, figure and looks, I know myself enough to know that I will become self-absorbed and arrogant. However, I also know that if I completely neglect my fitness and health, I will become self-conscious and unhealthy. So where is that happy medium? Where is the balance of being healthy, fit and secure without being so obsessed with my appearance that I lose focus of others and the world around me? The Christian Bible describes our bodies as temples (1 Corinthians 6:19). It sounds strange until you think about it. A temple is a building that is taken care of, adorned nicely and wellrespected, but its purpose is not just to be a nice vessel, but to house the spirit of God. Sometimes I think we get it backwards. That verse says our bodies are temples, not idols and just like a temple will never become God, our bodies will never become our soul. Bodies are here to house who we are on the inside. They are a temporary vessel meant to hold something sacred. They are to be taken care of – not neglected or obsessed over. So I suppose that happy medium lies in keeping the right perspective: to eat healthfully, stay fit and take good care of that body of yours, but be careful not to make it your sole priority. Instead, make your soul a priority. That steadiness in focus, after all, will certainly keep you from losing your balance. ✽ Bre’anna is a Christian, wife, 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. To read more articles like this, along with recipes, marriage topics and more go to www. sozowomen.com. You can also contact her via facebook or twitter @breannaemmitt. NFIT WOMAN september / october 2012

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 financially fit

Want A Raise?

Get Fit!

Stats Show The Slimmer The Waistline, The Bigger The Paycheck When It Comes To Women by Lenore Kaiser

we live in a world of discrimination and the business world is no different than other walks of life. Several studies have been conducted on weight and exercise and the effects both have on employment and the employee’s paycheck, especially when it comes to women. A study published in the Journal of Applied Psychology shows that skinny women tend to have fatter paychecks than average or overweight women. Women who weighed 25 pounds less than average-sized women in one study earned an average of $15,572 more. On the other hand, a woman who weighed 25 pounds more than normal-sized women made $13,847 less than their male co-workers. A general study published in the June issue of the Journal of Labor Research on both men and women showed employees who exercise regularly earn 9% higher pay on average than those who don’t. There have been several past studies linking exercise and weight with higher earnings, but the direction of cause and effect wasn’t clear. An employee who hits the gym may be more disciplined than their non-gym co-workers, so in turn they might have a fatter paycheck simply because they’re better workers, not because they exercise. Another study conducted by Cleveland State University used a statistical technique called propensity-score matching. The concept was to score each individual on whether they fit the profile of someone who exercises and maintains a healthy lifestyle, based on factors like age, education level, and whether he or she played sports in high school. Although more follow-up studies are needed, this study indicated that exercise and healthy living leads to higher earnings. Numerous other studies have shown exercise to boost mental function, a person’s energy levels, and improve mood. In that respect, an employee would possibly show more enthusiasm for his or her job and be more productive at work. This makes an employee more valuable to employers.

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Here are some more interesting facts that may encourage and motivate the overweight and anti-gym employee to start moving. According to the Labor Department, just this past May, the average American worker earned $23.41 an hour. Assuming three hours of exercise per week, enough to satisfy the minimum level used in one of the studies, an average worker’s time spent sweating it out at the gym is valued by the labor market at $70.23. Wow! Over a 40-hour workweek, the extra pay is worth $84.28 about 20% more! Even though these studies are on going and may not guarantee an individual a raise, there are still so many other benefits for maintaining your ideal weight and exercising regularly such as lower healthcare cost, less money spent on food, looking and feeling better and the ability to remain productive into old age. ✽

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 foodies

Enjoy Life’s

Fresh Flavors no gluten? no problem! by Thierry Burkle, Chef/Owner, The Grill at Leon Springs

Our 20th Century lifestyle brought us more processed foods, in response to our need for more time at work and play – and less time in the kitchen. Ultimately, the microwave and the food industry’s willingness to manufacture convenience foods led to a decline in America’s overall health and an increase in our waistlines. From diabetes to food allergies, generations are feeling the effects of the shift to processed foods.  Unfortunately, many restaurant chefs joined what I call the “lazy craze” then too – turning their backs on traditional techniques in favor of faster, cheaper and easier production.  But about 15 years ago, the tide began to change. A “culinary revolution” sparked Americans’ interest in what they were eating and how to cook it. Food TV, newspaper articles, magazines, books, cookbooks, websites and apps exposed more people to greater numbers of ingredients and exotic flavors that extended the range of their palates. Sure, practicality remains in play; but flavor and freshness rose once again to the top of everyone’s list of priorities.  Healthy bodies, healthy minds and a healthy Earth are today’s smarter eating standards. Living longer and better is the 21st Century directive.  

Old World Ideals

Every day I’m asked about the ingredients or techniques on my menu and I’m glad to answer and make individual adjustments. Questions come primarily from individuals with health-related food restrictions. For years, I was often asked for a dish to be made with less fat and oil, or to replace pasta, rice or potatoes

with vegetables. More recently there’s been an increase in questions about gluten. Fewer than 1 percent of Americans have Celiac disease, making them intolerant of gluten. An even greater number of diners avoid wheat and gluten-filled grains for other health reasons. For the most part, it’s easy to spot foods laden with gluten: anything made with wheat, barley, rye or triticale.  It seems like a simple task to just avoid ordering foods with those ingredients, like crackers, bread, pasta, breaded items, cakes and pies, cereals and creamy sauces, but “lazy-craze” chefs have made the job harder by adding flour as a thickener where “old world” chefs would not.  In my kitchen, a true scratch kitchen, 80 percent of our recipes are naturally gluten free because we create our dishes without additives, colorants, starches or thickening agents. If you avoid gluten, you can be confident in the menu items you select at The Grill. Our traditional techniques ensure your modern day pleasure.

Reduction Technique

One of the key elements of great cooking is time. Chefs who cut corners or take shortcuts usually make up for it by adding ingredients to speed nature’s course. Classically trained chefs respect ingredients and techniques that may take more time to prepare, but always deliver a higher quality result. One classic technique is reduction, which relies on time and quality ingredients to produce a flavorful result. At The Grill, we use the reduction technique to make every meat and fish stock we use in every sauce, gravy and glaze we serve. We roast meat or fish

bones, then slowly boil and simmer them with aromatics to produce a flavorful stock. In turn, that stock is used in our gravies and sauces. We also slowly cook down wines for special Marsala or Port reductions; fine balsamic vinegar for a rich balsamic reduction. We know every ingredient in every dish because we prepare it fresh.

Less is More

Attention to each ingredient’s color, nutritional values and natural flavors adds another nuance to great-tasting fine food. By cooking with a light hand – going easy on added salt, sugar and breading – we encourage the ingredients within the dish to shine. This lack of over-manipulation connects us with what we serve you, and connects you with what you eat. A light hand is, I believe, at the center of any great dish. When you prepare fresh vegetables, fruits and meats at home, you too can walk in the footsteps of great chefs. Take the time to understand each ingredient and master simple cooking techniques to extract as much flavor as possible from each one. And when dining out, never be afraid to ask about the ingredients in a dish, or to voice your concern about your health issues. It is our pleasure to serve you, and our greatest wish that you leave happy and well nourished. ✽

For more information visit www. leonspringsgrill.com/ or call 210-698-8797

About the author: Thierry Burkle is the Chef/Owner of The Grill at Leon Springs, now in its 5th year. Prior to opening The Grill, Thierry and his business partner, Armand Obadia, had been serving San Antonians fine French cuisine at the popular L’Etoile in Alamo Heights since 1985. The Grill allows Burkle to continue to cook with his European philosophy in a more casual and lively setting. He and Armand remain committed to presenting each dish “fresh from scratch and from the heart.”

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For the Gluten-free Gourmet

Chef Burkle suggests this scrumptious dinner from his everyday menu to those avoiding gluten: • Walnut Blue Cheese Salad with House Vinaigrette • Escargot in Garlic Butter • Blackened Gulf Drum topped with Avocado Relish, served with Roasted Potatoes and Lemon Butter Sauce • Beef Tenderloin Medallions with a Port Shallot Reduction, served with Roasted Garlic Mashers • Two layers of white and black Chocolate Terrine with Crème Anglaise (egg whites only)

NFIT WOMAN september / october 2012

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 foodies

Healthy Eating for busy people Tips for Eating On the Go and Keeping weight off

by Suzanne Parker Corporate Health & Wellness Coach, H-E-B

For Texans who are committed to living a healthy lifestyle, it can sometimes be daunting to make sense of all latest nutritional information. Here are a few of my favorite tips and tricks to help you eat healthy, even when you are on the go: Shrink and Multiply Your Meals

Prepare foods in bulk and reinvent during the week. Examples include beans made in the crock-pot, BBQ chicken breasts, pork roast or ground turkey made into burgers, stuff peppers or meatloaf. During the week, make these left over meal starters into salads/sandwiches and wraps. Bake extra sweet potatoes or beets and add to some leftover chicken breasts for a one-dish meal to go. Cook pasta, dress it with a tomato basil sauce and stash it away for later in the week. When ready to serve, add in a scoop of cottage cheese or ricotta for a protein boost. Then to reinvent some left over pasta, add some steamed veggies and toss in some fresh grilled shrimp.

Portion distortion. Learn about label information and review the in-

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gredient list. Be aware that the portion on the label does not have to be your correct serving size. Oftentimes there are several portions in one bag!

Eat according to hunger-see if you can use a rating scale to determine if you tend to eat when you are starving or at the first sign of hunger. Avoid ever getting to the point of starving! Why? Chances are you will over eat.

If eating less is your goal, start with a serving you think is on the small side - think you need more? Wait 10 minutes after you finish before you grab second helping. Chances are you will feel satisfied, instead of full.

Single serve items for grab and go: Tuna pouches, single serve cottage cheese, lowfat hard cheese and Greek yogurt make a great protein start to the meal. Then round it off with complex carbs such as whole grain pita, seedy crackers or low-fat pita chips. Be a Daytime Eater

Avoid skipping meals. The best approach to revving up your metabolism is to eat! Breakfast starts your day

NFIT WOMAN september / october 2012


Avoid ever getting to the point of starving! Why? Chances are you will overeat. off right. Taking in calories when you are active during your day ensures your body burns calories instead of storing them.

Healthy snack items are a good balance of complex carbs, protein and healthy fats. For a quick afternoon snack pick up meal bars and check out the bulk section for nuts and dried fruit. The produce section is perfect to grab fresh cut fruit, veggies and dips. Try hummus and sliced cucumber with a handful of cherry tomatoes. Be sure to pack a cooler bag and stash in the back seat of the car! By including small snacks throughout the day you are getting more calories in when your body is ready to burn. Here are some food ideas: • Hard boiled egg and bell pepper strips • Single serve string cheese with a pear or apple • Flaxseed & honey pretzels and water • Celery sticks & dip or apple slices & peanut butter Be Prepared: Always on the go? No time to eat? Avoid the fast food line with some of these simple food ideas that are easy to store and pack. You can eat at your desk, in the car or on the way to a meeting. Plus you will save money avoiding those restaurant prices.

Carry a small cooler in the car with: • Slices of pork roast with whole wheat mini bagel, along with cherry tomatoes, baby carrots or broccoli florets - already washed and precut from the produce isle. • Apple slices, wedge of cheese in a pita - look for pre-sliced squares - easy to eat as you go. Throw in a bag along with a mini pita - all easy to eat with one hand! • Wheat-corn tortilla with whipped lowfat cream cheese & jicima. If you have any left-over green beans throw those in too - spiked with lemon pepper or a swipe of pesto. Eating healthy on the go doesn’t have to be expensive, time-consuming or tedious. Planning ahead helps you make smart choices all week long! ✽

Suzanne Parker is a triathlete and mother of 2 teenage boys. She can be reached via e-mail at parker.suzanne.m@heb.com. Visit local H-E-B stores the second Saturday of every month for health screenings, great recipes and wellness tips.

Not seeing the results you want? Come to Groomer Seafood... and start eating healthier today!

Largest selection of premiumquality seafood in South Texas 

Fresh Seafood Daily

Over 700 Seafood Items

Buy 1lb or 100lbs!

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 100

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Groomer Seafood has the Freshest Seafood Market in San Antonio! Register online at www.groomerseafood.com to win weekly specials! Come check out our expanded fresh fish and seafood market!

9801 McCullough, San Antonio, TX 78216 (210) 377-0951 www.groomerseafood.com Mon-Fri, 9am-4:30pm Sat, 9am-1pm NFIT WOMAN september / october 2012

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Fit for Style

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ashley cop VP Marketing,

Financial Services


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Work hard, play hard! Thomas Edison said, “There is no substitute for hard work.” And who could argue with Edison?

But play hard, too. Find something you love and play hard at it. The gym and great outdoors are my playground – cross-training, running, spinning, lifting, swimming. Anything that strengthens my body also fuels my mind. I’m healthier, physically and mentally stronger, have more energy, power and confidence. And the amazing endorphins – take a bad day and make it better with a great workout! Followed frequently by a great meal and nice glass of wine. Life is good – take big bites!

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melanie martinez Stylist at Smoothlines Salon & Spa I consider working out my “me time.” As a Mom and busy hair stylist at Smoothlines Salon & Spa, I feel the need to represent my industry in a positive way while looking the best I can. It’s a lifestyle to be physically active. I’ve chosen to make working out an everyday routine for me whether it’s at the gym or just a simple outdoor activity. I feel that it’s extremely important to take care of oneself.

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location JW Marriott San Antonio Hill Country Resort & Spa hair Hair Design By April, LLC / April Leanne Cole makeup Elizabeth Giguere / Madame Makeup photography alfonso aguirre


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I hope to inspire my friends, family, as well as my clients while leaving a positive impact on their lives.�

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mercedes perez Personal Trainer/Fitness Cover Model/Contest Prep Coach

location JW Marriott San Antonio Hill Country Resort & Spa hair Hair Design By April, LLC / April Leanne Cole makeup Elizabeth Giguere / Madame Makeup photography alfonso aguirre NFIT WOMAN september / october 2012 85


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I have been very fortunate to have had a very successful 12 year career in  the fitness industry.  I have found success as personal trainer, fitness model, fitness competitor as well as Contest Prep Coach.

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I love seeing my clients’ physical as well as mental transformations when they embrace fitness as a lifestyle”

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 nonprofit

Morgan’s Wonderland Featuring: Make-A-Wish, Zumbathon and “Free to Soar” Gala by chinyere okoro Morgan’s Wonderland, the world’s first ultra-accessible theme park designed with special-needs individuals in mind and built to be enjoyed by everyone, hosted a Zumbathon, a two-hour aerobic dance exercise program that keeps participants motivated by creating a party-like atmosphere on July 14, 2012. Morgan’s Wonderland is part of a larger 106-acre sports venue to encourage inclusive recreation whereby individuals of all abilities can play side-by-side. Lilian, age 4, has been diagnosed with an atrioventricular septal defect, which affects her circulatory system. Lilian’s one true wish was to visit Morgan’s Wonderland. Accompanied by family members, Lilian, from Oklahoma City, had her wish granted on July 14 by Make-A-Wish, an international organization that grants wishes of children with life-threatening medical conditions to enrich the human experience with hope, strength and joy.  The inspiration for Morgan’s Wonderland came from philanthropist Gordon Hartman’s 18-year-old daughter Morgan. Her soaring spirit despite personal challenges sparked within Hartman a deep desire to create a haven not only for those with special

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needs but also for their families, caregivers and invited friends. On Saturday, Sept. 22, the “Free to Soar Gala” benefitting non-profit Morgan’s Wonderland will honor five individuals who have been champions for those with special needs. “Each year, we salute outstanding individuals who embody character traits such as determination, caring, achievement, sacrifice and inclusion,” said Ron Morander, general manager. According to Mornader, an honoree might be a student who, regardless of a special need, perseveres at school and inspires other students; a wounded warrior who embraces life despite immense physical challenges and serves as a role model for other warriors; a dedicated employee who has earned the admiration of a supervisor and peers for a job well done; a parent or caregiver who has sacrificed to make a difference for those with special needs; or someone who works directly with the special-needs community to make a difference in numerous lives. ✽

For more information visit www.morganswonderland. com/ or call 210-495-5888


Join us for the MOTHER of ALL events! WHAT: 5K WALK, RUN and BARK like MADD WHEN: Saturday, 10/27/12, 9am Opening Ceremonies WHERE: Beautiful Brackenridge Park, Joske Pavilion Prizes given for Top Youth, Individual, Team and Dog fundraisers! Post walk/run activities include entertainment, pet contests and games in our Kid’s Zone and Teen Scene!

Join Liz and team NFit Woman by registering at: www.walklikemadd.org/sanantonio

Special live performance by Grammy-nominated Tejano star, Ram Herrera!

5K walk registration: adults $20, youth $15 5K chip-timed run registration: $35 Pet registration: $8 All registrants will receive a goodie bag and t-shirt! Registered pets will receive a commemorative Bark Like MADD bandana and ‘doggie bag’!

SPONSORED BY:

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 events

San Antonio shapes up with

BBE Fitness photography sarah brooke lyons

Edith Olavarrieta decided to take a huge leap of faith and leave the corporate world to pursue her passion in fitness by opening Best Body Ever Fitness Training Systems (BBE). Located in San Antonio, Texas, BBE held a grand opening ribbon cutting on July 26, 2012. BBE will assist you with the ability to have the best body ever through various fitness programs and assessments. BBE is for all who are ready and determined to be in the best shape of their life and will do what it takes to achieve that goal.  ✽

For more information visit http://www.bbefitness.com/ or call 210-701-0223

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www.LiveBelleza.com

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Get Your Finances in Shape for Buying a Home Owning your own home, a place to start a family and create memories, is still the American dream. At Lone Star National Bank Home Mortgage we make reaching that dream easier with competitive rates and personal service.

Financing Programs

Loan Types

Property Types

• Conventional • FHA • VA • Jumbo • USDA • 

• Purchases • Construction-Permanent Refinance • Home Improvements • Home Equity Refinance • Rate and Term Refinance • Investments • One -Time Close Construction

• Single Family • 2-4 Units • Condominiums • Non-Warrantable Condos

Our experienced Mortgage Loan Originators will show you just how easy home buying can be at Lone Star National Bank Home Mortgage.

(210) 489-4540 www.lonestarnationalbank.com

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Offer of credit is subject to credit approval.

NFit Woman September/October 2012  

To be the premier comprehensive guide for San Antonio women on their transformational journey toward health and wellness.

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