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Fitness Myths Misconceptions, and Misinformation There are many myths and misconceptions about fitness and exercise. This article, based on my popular conference presentation, sheds a bright light on the biggest exercise and fitness myths, misconceptions, and misinformation.

MYTH: Exercise increases your resting metabolic rate.

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mong fitness professionals, the often (over)used argument is that strength training adds muscle, which will increase resting metabolic rate and, over time, will help you lose weight because muscles are “fat-burning machines.� Contrary to what most people believe, resting metabolic rate does not differ much between people, including between those who are fat and lean, averaging about 200 to 250 milliliters of oxygen per minute, or about 3.5 milliliters of oxygen per kilogram of body mass per minute. In terms of calories, resting metabolic rate ranges from about 1,200 to about 2,000 kcals per day (1,400-1,600 kcal/day in most people).

Thus, heavier people actually have slightly higher resting metabolic rates because they have more mass to support all day. Each pound of muscle burns only 6 to 7 calories per day.

People lose weight only when caloric expenditure is greater than caloric intake (negative energy balance).

When people are in negative energy balance and losing weight, resting metabolic rate actually decreases.

Resting metabolic rate is never elevated when people are losing weight. rsfmagazine.com • RSF MAGAZINE

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exercise, these two fuels provide that ...any energy on a sliding scale—as you incalories crease your intensity, the contribuconsumed that tion from fat decreases while the are not used to meet contribution from carbohydrates While there is only a these metabolic needs increases. minimal amount of fat used at or repair and build higher intensities, the number of calories used per minute and the totissue are stored tal number of calories expended are as fat. much greater than when exercising at

While there is a positive relationship between fat-free weights (i.e., muscle mass) and resting metabolic rate among animals and humans with large differences in body weight, whether an individual can significantly increase his or her resting metabolic rate by muscle building is questionable. While some research has shown a significant increase in resting metabolic rate following training, the magnitude of change is relatively small (30-142 kcal/day) compared to what is needed for weight loss. Furthermore, there are just as many studies showing that resting metabolic rate does not change in response to training. A few of the studies reporting an increase in resting metabolic rate with exercise have been conducted on older adults who are more likely to show increases in resting metabolic rate due to the attenuating effect of strength training on age-associated losses in muscle mass. In other words, resting metabolic rate can increase in response to strength training in an older population likely because strength training has a greater impact on older people since they have lost a significant amount of muscle mass over the years. Thus, strength training may have the greatest chance to increase resting metabolic rate in elderly clients or in middle-aged clients who are out of shape with little muscle mass. In either case, however, the magnitude of change in metabolic rate is still small compared to the large caloric expenditure needed for significant weight loss.

MISCONCEPTION: You have to exercise in your fat burning zone to burn fat.

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eople often assume that putting their fitness first with low-intensity exercise is best for burning fat. During exercise at a very low intensity (e.g., walking), fat does account for most of the energy expenditure, while at a moderate intensity (e.g., 80% maximum heart rate), fat accounts for only about half of the energy used. While you use both fat and carbohydrates for energy during

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a lower intensity, so the amount of fat used is also greater. What matters is the rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat.

Despite what most people think, you don’t have to use fat during exercise to lose fat from your waistline. Have you ever seen a fat sprinter? Sprinters primarily train anaerobically, never using fat during their workouts.

Carbohydrates are actually the muscles’ preferred fuel during exercise. The fat on your waistline and thighs is burned during the hours before and after your workouts while you’re sitting at your desk. For fat and weight loss, what matters most is the difference between the number of calories you expend and the

number of calories you consume. Weight loss is really all about burning lots of calories.

People are also led to believe that exercising first thing in the morning burns more fat. While muscles are forced to rely on fat when blood glucose and muscle glycogen are low, as they often are first thing in the morning, exercising when blood glucose is low will decrease exercise intensity, resulting in a lower-quality workout and less calories burned.

MISINFORMATION: People get fat because they eat too much.

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e eat three things—carbohydrates, protein, and fat (some people still eat McDonald’s, which falls into a category all by itself ). The carbs that we eat are used to replace muscle and liver glycogen and maintain blood glucose levels. Protein is used to repair muscle tissue and build structures, like muscle contractile proteins, enzymes, and mitochondria. Fat is an important component of cell membranes, is the largest store of energy, and is used for insulation and organ protection.

A metabolic priority of muscle recovering from a workout is replenishment of glycogen stores and the reparation of damaged tissue. With no exercise, there is never a drain on muscle glycogen nor any tissue to repair or build, so any calories consumed that are not used to meet these metabolic needs or repair and build tissue are stored as fat. Thus, while caloric intake certainly influences body weight, creating a very large metabolic demand by exercising a lot will limit how much fat is stored because the calories that are consumed will serve to meet the metabolic needs first to maintain health and well-being.

MYTH: Eating before going to bed will make you fat.

E

nzymes don’t wear watches. It makes no difference what time you eat; weight loss and weight gain is about how many calories you consume vs. how many calories you expend.

If you create a large metabolic demand dur-

ing the day by exercising a lot, the calories you consume will go to fulfill the metabolic needs, regardless of the time you eat. Personally, most nights I eat cereal or ice cream before going to bed.

MYTH: Doing crunches will shrink your waistlines.

D

espite what those late-night compelling infomercials claim, crunches will not shrink your waistline. It would take a billion crunches to add up to enough calories to make a difference in your waistline. Crunches can strengthen and hypertrophy the abdominal muscles, but not make you lose fat.

Jason R. Karp, Ph.D. Dr. Jason Karp is a nationally-recognized running coach and owner of RunCoachJason.com, a run coaching and personal training business in San Diego. The 2011 IDEA Personal Trainer of the Year, he holds a PhD in exercise physiology. He has written more than 200 articles for international running, coaching, and fitness magazines, is the author of five books, including Running for Women and Running a Marathon For Dummies, and is a frequent speaker at national fitness and coaching conferences. For award-winning personal training, go to RunCoachJason.com.

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Life Insurance and Divorce

By Chris Cooper, CFP®

Getting Divorced? What You Need to Know About Life Insurance

Getting a divorce creates a number of financial planning issues. One of the most important (and most frequently overlooked) has to do with life insurance. The ownership of life insurance policies and the naming of beneficiaries should be considered during the divorce process to ensure that former spouses and children are protected financially and that any life insurance proceeds go to the intended recipient. However, a confusing web of different state and federal laws can make the question of who receives life insurance proceeds after a divorce a difficult one to answer.

Don’t Forget to Update Your Beneficiaries Problems most frequently arise with life insurance proceeds after a divorce because of confusion over who is rightfully entitled to receive benefits from the policy. Depending on the laws in your state, failing to change your beneficiary designations could mean that proceeds from your life insurance policy go to your ex after your death, not your new husband or wife (if you’ve remarried). To minimize problems in the future—and reduce the risk of a lawsuit—it’s typically a good idea to change your beneficiary designation as soon as possible after the divorce, so that everything is up to date.

A Word on State and Federal Law One reason the issue of who receives life insurance proceeds after a divorce can be so confusing is that different states have different laws regarding this issue. Some states require that you take clear action to show that you intended to change the beneficiary of your life insurance policy. Usually, that means you must complete a new beneficiary designation form, though in some cases, the courts may decide that a divorce settlement that mentions life insurance policies is enough to determine a person’s intent. However, a few states (including Ohio and Texas), take a different approach.

In these states, the ex-spouse is automatically removed as beneficiary after a divorce, unless the separation agreement says otherwise.

This may sound all relatively straightforward, but in reality the legal issues surrounding life insurance can be incred-

ibly complex, especially if the policy is governed by the Employee Retirement Income Security Act, or ERISA. In those cases, federal law may supersede state law, creating additional confusion. For this reason, it’s critical to retain the services of a qualified attorney who can advise you on the best way to ensure that the intended recipients receive the benefits of your life insurance policy (or that you receive the benefits to which you are entitled).

Life Insurance Needs After the Divorce Whether you’re the owner or beneficiary of a life insurance policy, you’ll need to reevaluate your insurance needs after your divorce. If you receive alimony or child support payments from your ex-spouse, for example, a life insurance policy could help ensure that you continue to receive those payments even if your ex-spouse dies. You may choose to purchase coverage yourself, or the court may order your former spouse to buy a policy that names either you or your children as the beneficiary. If that’s the case, you’ll also need to make sure that your ex-husband or ex-wife continues to make timely premium payments and that he or she doesn’t change the beneficiary at a later date. It may be wise for you to be the owner of the policy, while your former spouse actually makes the premium payments, either to you or to the insurance company directly.

If you’ve purchased life insurance with the idea that it will help support your family after your death, think carefully when choosing a beneficiary. If you don’t trust your exspouse’s financial judgment, for example, it may be wise to name the children as beneficiaries but have the insurance proceeds paid into a trust.

Get Professional Advice Divorce is a complicated process, both financially and emotionally. It’s not the time to try to do everything yourself. Instead, you should put together a team of experienced attorneys and financial advisors who can help you navigate your new situation and make appropriate decisions about life insurance and other financial issues after a divorce. rsfmagazine.com • RSF MAGAZINE

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’s

Most Expensive Car McLaren Automotive has released the final numbers, images and information relating to its phenomenal most expensive car, the McLaren P1™ ahead of a global reveal in just a few days at the 83rd International Geneva Motor Show.

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he race-inspired dream cars Instant Power Assist System (IPAS) gives the McLaren P1™ astonishing performance. Zero to 100km/h will take less than 3 seconds, zero to 200 km/h under 7 seconds, and zero to 300 km/h will be achieved in no more than 17 seconds. Putting that into perspective, that’s 5 seconds faster than the legendary McLaren F1 road car. Top speed is electronically limited to 350 km/h.

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McLaren has been engaging with potential customers actively in the last few months to get their views on the McLaren P1™, about the car’s luxury sport styling. Their unanimous verdict on the styling was not to change the car presented last September in Paris.

So unusually, the McLaren P1™ has translated to production form with very little change. In fact just one, the addition of LTR ducts ahead of each of the front wheels to further aid cooling and optimize down

force. Making this one of the fastest dream cars out there.

McLaren has closely monitored demand so as to maintain exclusivity, and announced a production number of just 375 units – a figure that will ensure the McLaren P1™, the most expensive car in the Mclaren family, will remain a rarity and, if spotted on the road, an unforgettable sight.

McLaren has also announced that the car will cost from £866,000 or just over $1.1million dollars on the road with a specification that fully equips the most expensive car for both road and track use. The company prides itself on designing performance dream cars that

their owners can use regularly so the McLaren P1™ comes comprehensively equipped as standard with an array of color and trim alternatives from which the customer will be able to choose as well as visible carbon fibre in the cabin. The options list is limited to only bespoke content that a customer might wish to add through McLaren Special Operations, and fitted luxury luggage.

One of the world’s most expensive cars, the McLaren P1™ will have the combined force of two highly-efficient power plants, offering the optimum mix of superb throttle response, day-to-day drivability and top speed. A mid-mounted 3.8-litre twin-turbo V8 petrol engine is substantially enhanced featuring, for exam-

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ple, larger turbochargers and a highly effective electric motor, to give a combined output of 916PS (903 bhp) and a maximum torque figure of 900Nm. This ensures instantaneous throttle response through the rev range, more akin to a naturally aspirated engine. Emissions of less than 200g/km on the combined cycle are reduced to zero in full electric drive mode, while the Formula 1-derived DRS and IPAS technologies offer an increase in straight-line speed and an instant boost of power.

The tires fitted to the dream car McLaren P1™ are specially developed P Zero Corsas, which have been developed with McLaren’s technology partner, Pirelli. The team at Pirelli has been involved throughout the entire development program, and this has seen the tire test-

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ing phase integrated into the schedule, as a key performance component. The final compound and construction has been developed and optimized during testing, and the end result is a tire that is finely tuned specifically to the performance and handling characteristics.

To rein in the power produced by the twin power plants, the McLaren P1™ is designed to offer braking performance more associated with a GT3 or sports racing car. Developed by McLaren’s Formula 1 partner Akebono, the system features a new type of carbon ceramic disc, which has previously seen service in space, but never before used on a road car. Stronger than conventional carbon ceramic, the material dissipates heat

more effectively, giving the highly efficient braking system exceptional stopping and cooling capability. The system also boasts significantly reduced weight, and a bespoke ceramic layer coats both friction surfaces to give an attractive mirrored finish.

One surprising feature is that the car can also be driven solely in electric mode. In city driving, with an average speed of 30 mph, this could mean up to a 20km range.

More than enough for an owner to enter, for example, a city centre Zero Emissions Zone, have dinner and return home.

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The Nature of Beauty

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Designer: Enigma Fashions Photographer: Heather Vangaale Model: Kelly Lenahan Makeup Artist: Julie Michelle Hair: Bethaney Nelson

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Freedom

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Strength

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Love

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Compassion 20 | RSF MAGAZINE • rsfmagazine.com

Forgiveness

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Mystery

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Sincerity

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Global Real Estate Entrepreneur

KING of the Deal:

Mr. Robert Cohen We sat down with high powered real estate expert and business entrepreneur, Mr. Robert Cohen of RKF, an international real estate firm representing some of the worlds most famous luxury brands and high end clients in retail transactions around the globe.

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obert began his career by breaking into the New York real estate market place under the wing of famed real estate mogul Harry Helmsley, the country’s biggest property owner in the United States, including the Empire State building, Ritz Carlton hotels, and many more. Having learned from the best, Robert rose to success as an entrepre-

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neur in the business, growing his company to include locations in New York, Beverly Hills, and now London.

Specializing in urban retail leasing and strategic business growth plans, RKF is spearheading major city retail landscapes with some of the most notable companies that exist today. Some of Robert’s recent transactions include Topshop at The Grove in Los Angeles; Dylan’s Candy Bar in the historic Farmers Market in Los Angeles; Tumi, Intermix and Boucheron in Beverly Hills; Madewell and Restoration Kids on the Third Street Promenade, Rosa Mexicano on Sunset Boulevard in West Hollywood; three retail locations and the U.S. headquarters for Adidas; six locations for Swarovski; multiple sites for M∙A∙C Cosmetics, multiple locations for Ralph Lauren and its Club Monaco and Rugby brands; numerous locations for H&M, and high-visibility sites for retailers including John Varvatos, Restoration Hardware and Drybar. Robert also represents an impressive list of landlord clients, including Transwestern Investment Services Group, Grosvenor, Broadreach Capital, CIM Group, Whitney Museum of American Art, Kalimian Brothers, Related Companies, ARI Investors and The Sherry-Netherland.

It’s no surprise Robert is viewed as an innovator and change maker in the retail market. His clients are assured success by his aggressive approach to deal negotiations and a big picture scope of long term growth strategies across multiple markets, both nationally and internationally. Utilizing in depth market cycle data analysis and highly targeted psychographics, clients can trust that Robert will always keep them fully informed and fairly treated, with a solid plan of action.

No challenge is too great for Robert Cohen; his business confidence shines, as he states, “Most of my business is done on a handshake. Without trust, there is nothing.” We agree. We trust that Robert is one real estate entrepreneur who knows exactly what he is doing and so will his clients; past, present, and future.

Named King of the Deal…Robert Cohen is leading the way by creating a real estate empire of retail transactions around the world totaling well over 7 billion dollars and growing.

His empire is on the rise.

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Yachting For

Kings & Queens Introducing one of the world’s most extravagant luxury mega yachts ever built for the exclusive yachting world, The Sovereign. Most certainly built for kings & queens, monarchs, and the millionaires and billionaires of the world, this magnificent creation is made by the genius engineers and designers of Sweden based company GRAY DESIGN.

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heir philosophy is simply, redefining tradition, yet by the looks of their plethora of original designs of not just yachting innovations, but also custom concept cars and motorbikes, they are the epitome of tradition redefined.

The Sovereign maintains only three main decks which keeps it surprising low profile while upon the high seas, with impeccable lines borrowed from exclusive limousines and stylish chauffer driven carriages. Its elegance is apparent as well as its strong athletic stance that gives confidence of its ability to venture far and wide around the globe.

The features list of this yachting world gift is endless, though several details cannot go unnoticed at first glance.

Let’s begin with the wind turbine on the mast with solar panels that supply clean energy for lighting systems and reserve power supplies that can be topped up under the sunny skies abroad while the wind blows above. There is a retractable sun shade that covers the Jacuzzi on a hot

day adding to the exclusive luxury lifestyle aboard this beauty. At the aft end is the infinity pool which can keep water circulating around the reinforced glass helicopter pad for an invigorating swim. Thread lighting around the edges of the pool give a pleasant night time illumination to the yachting experience.

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This lighting detail continues along the length of the yacht and past the peak of the pilot house to give a signature illumination when moored offshore under the starry skies. Of course, there is an excessively lavish luxury master suite fit for a king and queen, and in addition there are 10 guest suites with provisions including a nightclub, cinema, gym and library. An exclusive home away from home!

In true Gray Design style, the Sovereign comes with an optional custom built limousine that will park in the garage alongside the seaborne tenders. This can be lifted onto land using the on-board cranes whenever an excursion in style is needed around the port area. Powering this great vessel are three MTU Engines and top speeds are estimated at 30 knots.

An absolute masterpiece; any yachting connoisseur would concur.

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San Diego’s SWEETEST ESCAPE ~The Hotel Del Coronado~

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The Hotel Del Coronado has been one of the country’s most prominent beachfront exclusive resorts since it opened in 1888. At first sight the lobby is antique and offers a certain breath of history, that makes you feel like many more before you have been in your very shoes, enjoying the luxury and beauty the beachside Hotel Del Coronado has to offer.

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ne of the most exclusive escapes is at The Hotel Del, and is only complete with an ocean front third story luxury suite complimented with a balcony for viewing. The landscape is truly mesmerizing; a never ending white sand beach with a bluegreen ocean kissing the shore, echoed by the sound of the crashing waves. Even better is arrival in the evening when the air is cool and the stars are bright; the energy from restaurant table conversations below fills the air by guests who enjoy the luxury lifestyle. A piece of paradise exists in the heart of San Diego, and can be found in the comforts of the lovely Hotel Del Coronado. It is certainly one of San Diego’s leading hotels all year long.

Not to be missed is an early evening watching the sunset spent at the wine, cheese, and chocolate bar along the boardwalk, ENO. ENO, a wine, cheese and chocolate sensation, opened at Hotel Del Coronado in February 2008. Devoted to providing the three most delectable indulgences in the exclusive culinary world — fine wine, rare cheeses and gourmet chocolate — ENO offers guests a one-of-a-kind tasting experience. A step inside takes you to a faraway winery, where good conversation and tastings await you. A true quaint and social environment, that is sure to tantalize the senses. A luxury magazine favorite beachside spot.

The grounds of the hotel are perfectly manicured and clean, with an abundance of restaurants and bars to relax, or freely meet other visitors and friends to share in

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the experience. The common denominator of all the services offered is clearly impeccable customer service. The respect and friendliness is unmatched.

Spend your mornings running the breezy beach or enjoying the top of the line equipment in the fitness club, either way, your day will be off to a wonderful start. Follow your morning brunch of sweet fruits, fresh croissants, pasta dishes, seafood, desserts, and so much more at the renowned Crown Room Breakfast Buffet Hall, with a day of pampering at the SPA at the Del. Spa at The Del features 21 treatment rooms, Jacuzzis, steam rooms, a spectacular beachfront relaxation terrace with vanishing edge pool, and unique ocean-inspired treatments.

A fabulous couple massage can be a shared indulgence within the privacy of the exclusive and spacious couples suite, with dual rain showers; a positively alluring experience.

Enjoy a sunny day of lounging poolside with wait staff of the Splash Bar and Deli, ready at a moment’s notice to take your order, and surroundings of soaring birds, children’s laughter, and splashing sparkling water. To top the afternoon off, perfectly blended tropical drinks while soaking in the warmth at the Sun Deck Bar and Grill, will leave your skin admirably sun-kissed.

To continue in the delights, dinner at the 1500 Ocean is a fine dining affair that will ignite the love in the air. 1500 OCEAN offers a variety of elegant indoor and outdoor settings – the 6,000-square-foot restaurant functions happily as one space, but also accommodates small and large groups. A row of three interior coastal cabanas – oversized booths with sheer draperies – provide intimate seating for couples and/or groups of four. Lined with honey-colored, wood panels, each

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has a framed mirror, a wood ceiling and candle-niche, creating a “room within a room” sensibility. Near the bar, a larger, semiprivate cabana has views into the wine room. The cabana has burnished plaster walls and a large wood table for groups of six to eight.

The interior bar is an energetic setting with a striped cork floor, seating for 16, and a feature wall of back-lit “sunset” glass. The rosy glass wall creates a warm, inviting glow after sunset, when the ocean view fades. Nearby, peacock blue, leather wingback chairs add a visual pop, offering a special setting for couples while helping to form an elegant promenade from the main entry. The entry itself has been moved from within the hotel to the beach-front terrace, giving 1500 OCEAN its own exciting story and arrival sequence.

An outdoor Sunset Bar, complete with fire pits, cocktails and appetizers, offers the perfect West Coast venue to watch the sunset over the Pacific.

Because of The Del’s rich heritage, dining at the exclusive resort has always been a unique and enchanting experience.

The ambience is demure and charming, with candlelit dinners perfectly set to ensure intimate fine dining. 1500 Ocean is a sure win!

The Hotel Del Coronado offers a truly exclusive escape; a passionate and sensual experience to delight in moment to moment, in all of the amenities available to you. The experience from start to finish is the ultimate luxury life style life must do!

BOOK YOUR RESERVATIONS TODAY! For reservations, contact 1-619-435-6611 or visit www.HotelDel.com rsfmagazine.com • RSF MAGAZINE

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Jeweler of Samantha Lockwood

Flowers

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I

ntroducing FLEURINGS, a unique mini vase necklace and earrings jewelry collection that holds a few drops of water and small fresh flowers. They are simply precious. The beautiful jeweler of flowers, Samantha Lockwood wanted to create something beautiful and “green,” so she discovered her passion for her designs, fleurings. Each is made with your choice of silver, gold, or stainless steel pendants with a 20-26 inch chain. Fleurings necklace is ideal to wear everyday with wildflowers, daisies and orchids. This is a unique jewelry gift for special occasions, Christmas, or Valentine’s Day that everyone will love.

This necklace makes the perfect affordable jewelry gift for bridesmaids, weddings, tropical vacations and resorts, prom, Mother’s Day, birthdays and so many more. As a rule of thumb the Classic Collection is designed to hold small flowers and the Stiletto Collection is designed to hold medium to large flowers.

tions you might have. For Phalanopsis Orchids and Vanda Orchids this rule especially applies: small ones in the Classic Collection and large flowers in the Stiletto Collection.

Fleurings are fun and highly customizable!

You can match and coordinate different flowers to your outfits. So get creative and have fun!

Now named the Jeweler of Flowers, Samantha Lockwood has created the ultimate gift for every woman out there and for every occasion. Who doesn’t like beautiful fresh flowers, with a little gold or silver chain?

Step into a world of fantasy and floral with these lovely custom designed necklaces and earrings by actress Samantha Lockwood, the jeweler of flowers.

Ideal flowers to wear are orchids because they look amazing on and last for hours with very little water. Many tropical locations have orchids growing in the wild and most every flower shop carries them, cut or potted. Here’s good list of flowers we suggest for styling options : Dendrobium Orchids, Daisies, Mums, Baby’s Breath, Spray Roses, wildflowers, artificial flower, dry flowers, feathers and any other creative combinarsfmagazine.com • RSF MAGAZINE

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