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The March of Dimes Making A Difference
Our mission is to improve the health of babies by preventing birth defects, premature birth, and infant mortality. The March of Dimes carries out this mission through programs of research, community services, education and advocacy to save babiesâ€™ lives. March of Dimes researchers, volunteers, educators, outreach workers and advocates work together to give all babies a fighting chance against the threats to their health: prematurity, birth defects, low birthweight.
Parent Education The March of Dimes helps pregnant women know what to worry about and what not to worry about when it comes to having a healthy baby. Through our Pregnancy & Newborn Health Education Center women can get free one-on-one, confidential answers to their questions about pregnancy, preconception, newborn screening and related topics.
Health Care No parents should have to choose between feeding their child and buying the medicines he or she needs. Yet, this happens every day in America because more than 9 million children have no health coverage. For many of these children, this means they canâ€™t get preventive checkups, immunizations, or treatment for common childhood illnesses. The March of Dimes is fighting so that all babies, children and pregnant women get health insurance.
Help Us Save Babies You can partner with the March of Dimes by becoming a volunteer or a donor: marchofdimes.com/howtohelp With your help, we can win the fight to save babies.
The Center also provides a wide variety of materials including Mama, an annual magazine full of practical and important information for parentsto-be, are available.
Premature Birth Each year, more than 460,000 babies are born too soon, some so small they can fit in the palm of a hand. Many of these babies must fight just to survive; others will struggle with lifelong health problems. No one knows what causes half of all premature births. No one is working harder than the March of Dimes to find out.
Genetic Research Genetic birth defects leave our children unable to walk, to hear, to think, or even to fight off disease. March of Dimes investments in genetic research already are starting to yield results. Two March of Dimes-funded grantees have used gene therapy successfully in treating hemophilia and retinitis pigmentosa in the lab, giving hope that we are closer to a cure for these genetic birth defects.
The Holidays are coming to an end, and it appears the romance is coming to an end as well. But why put your relationship on this traditional roller coaster? Love is meant to be continuous all the time, not just during the holiday season. This year, make some New Year’s love resolutions. What better way to start off the New Year with your special someone, than setting goals to keep the relationship spark alive throughout the year. Get together with your boyfriend or girlfriend, and talk about specific things you would like to see happen in your relationship during the coming year. Each of you should pick a common goal for the both of you
to fulfill in the relationship together, then pick a personal goal that you would like to do for your partner. By making these New Year’s resolutions, it keeps the pursuit and the romance of the relationship alive throughout the year, not just sparking up during the Holidays. In order for this little trick to work, you have to be consistent in striving to fulfill your goals, or else it just turns into another holiday tradition that lasts for about a month. Don’t make these plans if you feel like it’s something you have to do. Make it something that you can be excited about and enjoy. If both of you can do this and stick with it, I guarantee that the enjoyment of the relationship will be more satisfactory on both sides of the equation. You’ll be able to enjoy a love that is continuous and alive, rather than a traditional romance that becomes boring quickly. Next year, shoot for more goals. Don’t let the romance die with the holidays, give the gift that keeps on giving: a portion of yourself!
January 1 Sweet Brenda and Sour Mash The Biting Sow 405-232-2639 Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Rahn Ramey The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 2 OSU Cowboys @ Rhode Island Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Todd Canedy & Friends Jazz Trio 7:30pm Othello’s Norman 434 Buchanan Norman, OK 405-360-2353 Rahn Ramey The Looney Bin 8503 N. Rockwell 405-239-HAHA
OSU Cowboys vs. Coppin State 7 p.m. Gallagher Iba Exit 174 Willies Saloon 323 S. Washington Stillwater 405-377-7716
January 6 OKC Thunder vs. New Orleans Hornets Ford Center 7 p.m. Otis Watkins The Biting Sow 405-232-2639 Carl Strong The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 7 Carl Strong The Looney Bin 8503 N. Rockwell 405-239-HAHA
Otis Watkins The Biting Sow 405-232-2639
Brad Paisley Miranda Lambert Justin Moore Ford Center USHRA Monster Jam BOK Center 7:30 p.m.
Rahn Ramey The Looney Bin 8503 N. Rockwell 405-239-HAHA
Sweet Brenda and Sour Mash The Biting Sow 405-232-2639
Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639
OU vs. University of Maryland Eastern Shore Lloyd Noble Arena
Dustin Prinz - Singer/ Songwriter 8pm Othello’s Norman 434 Buchanan Norman, OK 405-360-2353 Carl Strong The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 9 OSU Cowboys vs. Texas Tech 7 p.m. Gallagher Iba USHRA Monster Jam BOK Center 7:30 p.m OKC Thunder vs. Indiana Pacers Ford Center 7 p.m. USHRA Monster Jam BOK Center 7:30 p.m. Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Karissa Bradshaw - Jazz/ Pop 8pm Othello’s Norman 434 Buchanan Norman, OK 405-360-2353 Carl Strong The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 10 Otis Watkins The Biting Sow 405-232-2639
Carl Strong The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 11 OSU Cowboys @ OU Lloyd Noble Arena 8 p.m. OKC Thunder vs. New York knicks Ford Center 7 p.m. Jason Stringfellow Willies Saloon 323 S. Washington Stillwater 405-377-7716
January 12 Legally Blonde The Musical Civic Center Music Hall Chance Anderson Willies Saloon 323 S. Washington Stillwater 405-377-7716
January 13 OKC Thunder vs. San Antonio Spurs Ford Center 7 p.m. Legally Blonde The Musical Civic Center Music Hall Otis Watkins The Biting Sow 405-232-2639 Chad Sullins Willies Saloon 323 S. Washington Stillwater 405-377-7716 Gabriel Rutledge The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 14 Legally Blonde The Musical Civic Center Music Hall
Red Dirt Rangers Willies Saloon 323 S. Washington Stillwater 405-377-7716 Gabriel Rutledge The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 15 OKC Home & Garden Show Fairgrounds at the State Fair Park 12p.m. â€“ 9 p.m.
January 16 OSU Cowboys @ Baylor 3 p.m. OU vs. University of Missouri-Columbia Lloyd Noble Arena Sweet Brenda & Sour Mash The Biting Sow 405-232-2639 OKC Home & Garden Show Fairgrounds at the State Fair Park 10 a.m.- 9 p.m. OKC vs. Miami Heat Ford Center 7 p.m. Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Legally Blonde The Musical Civic Center Music Hall Gabriel Rutledge The Looney Bin 8503 N. Rockwell 405-239-HAHA
Legally Blonde The Musical Civic Center Music Hall Gabriel Rutledge The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 17 OKC Home & Garden Show Fairgrounds at the State Fair Park 11 a.m.- 6 p.m. OKC Bridal Fair Civic Center Music Hall 201 N. Walker Ave. Legally Blonde The Musical Civic Center Music Hall Otis Watkins The Biting Sow 405-232-2639 Gabriel Rutledge The Looney Bin 8503 N. Rockwell 405-239-HAHA
Danny Trashville Willies Saloon 323 S. Washington Stillwater 405-377-7716
January 19 Casey Smalley Willies Saloon 323 S. Washington Stillwater 405-377-7716
January 20 Otis Watkins The Biting Sow 405-232-2639
R Kaine Willies Saloon 323 S. Washington Stillwater 405-377-7716
OSU Cowboys vs. Colorado 8 p.m. Gallagher Iba
OKC Winter Boat Show State Fairgrounds Park
John Evans The Looney Bin 8503 N. Rockwell 405-239-HAHA
OKC City Gem, Jewelry and Bead Show 9 a.m. – 7 p.m. The OKC Auto Racers Auction & Swap Meet State Fairgrounds Park
OKC Winter Boat Show State Fairgrounds Park John Evans The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 22 OKC Winter Boat Show State Fairgrounds Park OKC City Gem, Jewelry and Bead Show 9 a.m. – 7 p.m. Sweet Brenda & Sour Mash The Biting Sow 405-232-2639 Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Mike Nancy Willies Saloon 323 S. Washington Stillwater 405-377-7716 John Evans The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 23 OSU Cowboys @ Kansas State 3 p.m.
OKC Gun Show State Fairgrounds Park Harlem Globetrotters BOK Center 2 & 7 p.m. Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Willie Stradlin 323 S. Washington Stillwater 405-377-7716 John Evans The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 25 Jeremy Johnson Willies Saloon 323 S. Washington Stillwater 405-377-7716
Exit 174 323 S. Washington Stillwater 405-377-7716
January 27 OSU Cowboys vs. Texas A & M Gallagher Iba Arena OU vs Iowa State University Lloyd Noble Center OKC Thunder vs. Chicago Bulls Ford Center 7 p.m. Otis Watkins The Biting Sow 405-232-2639
OKC Winter Boat Show State Fairgrounds Park
Travis Kidd Willies Saloon 323 S. Washington Stillwater 405-377-7716
OKC City Gem, Jewelry and Bead Show State Fairgrounds Park 9 a.m. – 7 p.m.
Sexy Chris Porter The Looney Bin 8503 N. Rockwell 405-239-HAHA
OKC Gun Show State Fairgrounds Park Harlem Globetrotters Ford Center 3 p.m.
Otis Watkins The Biting Sow 405-232-2639 John Evans The Looney Bin 8503 N. Rockwell 405-239-HAHA
Fat Dixie Willies Saloon 323 S. Washington Stillwater 405-377-7716 Sexy Chris Porter The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 29 OKC Thunder vs. Denver Nuggets Ford Center 7 p.m. American Spirit Central National Finals Cox Convention Center Sweet Brenda & Sour Mash The Biting Sow 405-232-2639 Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Sexy Chris Porter The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 30 OSU Cowboys @ Missouri 1 p.m. American Spirit Central National Finals Cox Convention Center OKC Gun Show State Fairgrounds Park Doc Blue and the Blues Revue Band The Biting Sow 405-232-2639 Jagg Willies Saloon 323 S. Washington Stillwater 405-377-7716 Sexy Chris Porter The Looney Bin 8503 N. Rockwell 405-239-HAHA
January 31 OKC Gun Show State Fairgrounds Park OKC Thunder vs. Golden State Warriors Ford Center 6 p.m. Otis Watkins The Biting Sow 405-232-2639 Sexy Chris Porter The Looney Bin 8503 N. Rockwell 405-239-HAHA
I usually do not write about anything except investments, but because we have been flooded with questions regarding debt and loans, I thought I would address some of these issues. The $30,000 millionaire is a term that most have probably heard thrown around once or twice. It typically refers to a person that acts and lives beyond their financial means. Quite simply, this is someone who spends like a millionaire, but has a median income. This is not meant to criticize, in fact, I think most people have probably fallen into the trap at least once in their lives when they made a purchase of some sort that was not in the budget. Many times, these purchases are made on credit cards. The following is an example of what those decisions might actually cost in the long run. Before you reach into your wallet or purse and bring out one of the five credit cards that the average American owns, I want to give you a quick example of how much $5000 in credit card purchases might actually cost you. Let me be clear, credit cards can be useful tools that allow many conveniences, but they should be used as an alternative to cash that you currently have, and not as an ATM or a loan. Currently, some of the credit card interest rates range from 13.99% to 21.99%, and this is for people who pay balances on time, every time. Quite frankly, that is not what this article is talking about. This article is intended for those who only pay the minimum payments which the card company allows. Letâ€™s say, for example, you have a credit card on which you owe $5,000. That doesnâ€™t sound like a lot of money to most people today, and is actually much much lower than the average personâ€™s credit card debt. You have been using the card in the past to make purchases, and
have been making payments which are usually close to the minimum, and have not thought about paying the full balance off soon. Below is a break down of credit card debt with an interest rate of 21%, and what it actually will cost you to pay the balance off using minimum payments. Remember, these numbers do not include the fees for cash advances, late penalties, and over the limit and balance transfer, which can add substantial cost to your card.
Paying $100 minimum until balance is paid off. $5,000 takes 279 months $8124 in interest $10,000 takes 348 months $16,874 in interest $15,000 takes 389 months $25,621 in interest ($15,000 is the U.S. average for people under 40 with more than 3 credit cards)
It is understandable that during these tough economic times, it is easy to turn to the cards in your wallet, but be aware of what you are signing up for in the long term as you sign that receipt. 29
The mental confusion over relationship issues is passing this month, but your new identity is emerging as a result. Loved ones may have wanted you to change, and in doing so, they may not have been prepared for the outcome – the new you! Adjusting to this new identity will be just as difficult for you as it is for them. Be realistic, especially between the 12th and 15th.
A lifestyle change requires a shift in mental attitudes, not just a new wardrobe and furniture. Ask yourself the true motivation for assuming this novel cultural outlook. If it is a natural progression in your life, fine, but if you’re doing this to win brownie points by impressing someone, you’ve got it all wrong. House moves after the 20th are on the cards.
It’s time to put a friend in the hot seat and test their loyalties this month. Actually, you won’t be surprised to find they pass with flying colors, but there’s no harm in putting others on notice and increasing your own self esteem. Also, a financial plan you’ve been mulling over is about to launch.
Don’t let sub-titles on foreign films bother you too much. There’s a lesson or message for you in some foreign film or art form, but you have to fling open the doors of your mind and look deeply at what is being offered. You may have started to slip into a comfort zone in which you could stagnate. Try something different in the way of entertainment during the first month of the New year.
Self-love sometimes means pampering yourself and putting your money where your mouth is. Spend a little now beautifying yourself and making a statement about how you truly see yourself. By making a gift to yourself, you assert your worthiness to the universe, and this in turn comes back to enhance and ennoble you through the very statement you make!
Your ruler, Mercury, enters your work zone this month after the 6th. This is significant, and re-affirms the qualities which make you who you are. This is the beginning of a new career cycle in which you assert your dreams and ambitions. Long-term plans will be a strong focus over the coming month, so start fine-tuning those strategies once again for this new phase.
Your career ambitious and work schedule require more of you than you expected. Your employers certainly want their pound of flesh. If you are committed to the profession and ideals of your work, this will strengthen you. If you’ve sold your soul for the ‘buck’ and only work for money, this is a tough period. Start doing what you love, especially after the 4th.
Any gloominess or pessimism about your love life requires immediate attention. Stop meandering through the mental scenarios of how it should of, could of, or might have been, and look at the person eye to eye and tell them how you feel. Your circular emotional arguments aren’t going to change the reality of the relationship; communication is the key.
You have an unexpected ally in your midst. Don’t blow off a rival too hastily this month. Someone once said that you should keep your enemies even closer to you than friends – if only to know how to strategise your next move. A dispute or re-negotiation may eventually work out in you favour. Hold onto your horses.
Check your frequent flyer miles or other travel bonuses today. You’ve assumed all the points have been credited, but may find something amiss. If any debt or favour is owed to you, it’s time to approach those responsible and make them to cough up. This is a pay back cycle and I’m pleased to say it works in your favour this month.
Financial loopholes don’t often slip by your critical mind and eye. Today, however, remain alert to the possibility of some veiled or hidden clauses in contracts and discussions. Re-phrase your questions and don’t be afraid to ask the pertinent questions. It’s a day of disclosure and truth for you.
A pressing problem arises on the domestic front and intensifies after the 25th. Family members, probably older women, need help and guidance through a tough period of their lives. You don’t need to say a word – simply being there and sharing your time and love will be ample support for the person in question today. Give them a call first.
Southwest Pinwheels – Makes 3 dozen The Superbowl is sneaking up on us, and if you’re thinking of hosting a party at your home, you need all the essentials: a big TV, a lot to drink, and even more to eat. After much research, we’ve come up with a few great food and drink recipes that we think you and your guests will love.
Best Chili Cheese Dip - Serves 5 1 (8 ounce) package cream cheese, softened 1/2 cup chunky salsa 1 cup shredded cheddar cheese - divided use 1 (16-ounce) can BUSH’S® BEST Chili Beans, undrained 3 tablespoons sliced green onions 3 tablespoons pitted sliced black olives (optional) Tortilla chips Preheat oven to 350°F (175°C). Combine cream cheese and salsa and spread in bottom of 9-inch pie plate. Sprinkle with 1/2 cup cheese. Spread chili beans over shredded cheese. Top with remaining shredded cheese, sliced green onions and olives. Bake for 15 minutes until mixture is thoroughly heated and cheese is melted. Serve with tortilla chips. (Recipe provided courtesy of Bush’s Beans.)
2 (8-ounce) packages cream cheese, softened 1 (1-ounce) package Hidden Valley Ranch 2 green onions, minced. 4 (12-inch) flour tortillas 1 (4-ounce) jar diced pimentos 1 (4-ounce) can diced green chilies 1 (2.25-ounce) can sliced black olives
Mix first three ingredients. Spread on tortillas. Drain vegetables and blot dry on paper towels. Sprinkle equal amounts of remaining ingredients on top of cream cheese. Roll tortillas tightly. Chill at least 2 hours. Cut rolls into pieces. Discard ends. Serve with spirals facing up with salsa.
Superbowl Sunday Punch 8 oz.Vodka 4 oz. Cointreau 5 oz. Orange Juice 5 oz. Cranberry Juice 3 oz. Pineapple Juice Top with Champagne to taste.
By Brandy Morris The Bowl Championship Series or BCS was created prior to the 1998 season by the conferences and schools to ensure that the top two ranked football programs compete for the National Title. Prior to that time, there were no set standards for No.1 and No. 2 in the bowl system, the press voted and named the national champion. This did not always name the true national champion. The number one and two teams did not always compete against one another because they were committed to different bowls. Did you know? The BCS is not an entity. Instead, it is an event managed by the 11 NCAA Football Bowl Subdivision conferences, (all of them are “BCS Conferences”) and the University of Notre Dame, through a series of contracts among bowls and television networks. The conferences are the Atlantic Coast, Big East, Big Ten, Big 12, Conference USA, Mid-American, Mountain West, Sun Belt, Pacific-10, Southeastern, and Western Athletic. The conference commissioners and the Notre Dame athletics director make decisions regarding all BCS matters, in consultation with an athletic director’s advisory group and subject to the approval of a presidential oversight committee whose members represent all 120 Football Bowl Subdivision (formerly known as Division I-A) programs.
The BCS games are operated by community-based organizations in each of the host cities. In addition, there are 29 other post-season bowls, which are managed independently by entities in 26 cities around the nation and in Canada. All bowl games provide meaningful season-ending opportunities to teams. Here is how the system works. The Harris Interactive College Football Poll, USA Today Coaches Poll, and computer rankings each constitute onethird of the BCS Standings. To derive the three percentages, each team is assigned an inverse point total (25 for No.1, 24 for No.2, etc.) The two poll percentages are calculated by dividing each team’s point total by a maximum 2850 possible points (Harris) and 1525 possible (USA Today). The computer rankings percentage is calculated by dropping the highest and lowest ranking for each team, and then dividing the remaining total by 100 (the maximum possible points). The six computer ranking providers are Anderson & Hester, Richard Billingsley, The Colley Matrix, Kenneth Massey, Jeff Sagarin, and Peter Wolfe. Each computer-ranking provider accounts for schedule strength within its formula. The BCS Average is calculated by averaging the percentage totals of the Harris Interactive Poll, USA Today Poll, and the computer rankings. The teams’ BCS averages are ranked to produce the BCS Standings Poll.
The BCS Standings are used : 1. Determine the two teams that qualify to play in the BCS National Championship Game. 2. Determine any other automatic qualifiers. 3. Establish the pool of eligible teams for at-large selection. Using this system brings more money to the schools through their participation in the bowl games. It also helps the schools in recruitment; each bowl game is televised giving the school the opportunity to display its talent on a national stage. Some may not agree with the system, and many have argued that college football needs a playoff system. The cost of college tuition is very high, imagine what the tuition at your favorite school might be without the help of the bowl game money that helps your school. The BCS has been around for a little more than 10 years. Since the inception of the BCS Poll, here are the top 25 schools that have appeared the most times in the poll and the number of BCS Championships they have won.
Michigan 62 Ohio State 62 USC 59 (1)
( 2004 USC over Oklahoma 55- 19)
Virginia Tech 59 Florida State 56 (1)
(1999 Florida State over Virginia Tech 46-29)
Georgia 54 Tennessee 52 (1)
1998 Tennessee over Florida State 23-16)
Miami (FL) 52 (1)
(2001 Miami over Nebraska 37-14)
LSU 51 (2)
(2003 LSU over Oklahoma 21-14, LSU over Ohio State 38-24)
Oregon 47 Nebraska 44 Wisconsin 44 Notre Dame 38 Penn State 37 Boise State 36 West Virginia 35 Kansas State 31 TCU 31 Auburn 30 Georgia Tech 29 Alabama 28
Data provided by BCS.org, CBS Sports. com , ESPN.com and cfbdatawarehouse. com.
Texas 79 (1) (2005 Texas over USC 41-38)
Florida 77 (2)
(2006- Florida over Ohio State 41-14, 2008 Florida over Oklahoma 24-14)
Oklahoma 67 (1)
( 2000 Oklahoma over Florida State 13-2)
Offense and defense rankings were found at sportsratings.typepad.com. BCS rankings were provided by BCSFootball.org.
The Citi National Championship Game Pasadena, Calif. Texas vs. Alabama
Texas, with its No.1 ranked scoring offense, takes on Alabama, and its No.1 ranked scoring defense. Texas and Alabama both went undefeated in regular season play, defeated their rivals in their conference title games, and finished 1 and 2 in the BCS Poll. The Citi National Championship Game is on Thursday Jan. 7, it will air on ABC and starts at 7:30 p.m. CST.
Rose Bowl Presented by Citi Pasadena, Calif. Oregon vs. Ohio State
Oregon, with its No.4 ranked scoring offense is up against Ohio State and its No.8 ranked scoring defense. Oregon and Ohio State both had a 10 win season with 2 losses. Each team won their conference title games. Oregon is ranked No. 7 and Ohio State is ranked No. 8 in the BCS Poll. The Rose Bowl presented by Citi is on Friday Jan.1, it will air on ABC and starts at 6 p.m. CST.
Tostitos Fiesta Bowl Glendale, Ariz. TCU vs. Boise State
Boise State, with its No. 5 ranked scoring offense takes on TCU and its No. 7 ranked scoring defense. TCU and Boise State are both undefeated and won their conference titles. TCU is ranked No. 4 and Boise State is ranked No. 6 in the BCS Poll. The Tostitos Fiesta Bowl is on Monday Jan. 4, it will air on FOX and starts at 7 p.m. CST.
The Allstate Sugar Bowl New Orleans, La. Cincinnati vs. Florida
Cincinnati, with its No. 9 ranked scoring offense will go head to head with the No. 2 ranked scoring defense of Florida. Cincinnati went undefeated this season, while Florida lost to Alabama in the SEC conference title game. Cincinnati is ranked No. 3 and Florida is ranked No. 5 in the BCS Poll. The Allstate Sugar Bowl is on Friday Jan. 1, it will air on FOX and starts at 7:30 p.m. CST.
FedEx Orange Bowl Miami, Fla. Iowa vs. Georgia Tech
Georgia Tech, with its No. 2 ranked scoring offense takes on Iowa and its No. 12 ranked scoring defense. Georgia Tech had an 11-2 season while Iowa had a 10-2 season. Georgia Tech is ranked No. 9 and Iowa is ranked No. 10 in the BCS Poll. The FedEx Orange bowl is on Tuesday Jan. 5, it will air on FOX and starts at 7 p.m. CST.
Yoga keeps you fit emotionally and physically! to: anks hole ial th& Nicup) c e p s nda ake Mir(ahair & m
Most people think that yoga is just meditating and humming, but it offers so much more. When people first walk into a yoga class, they typically don’t know what they are in for, and afterwards, they feel exhilarated, refreshed, and are completely sweaty! I have many athletes that come to my class and say that our workout was not only, the hardest workout, but also the best. You get your cardio in, core work, strengthening of the entire body, improvement of flexibility, pain management, strengthening of the mind, and stress reduction. The list is endless. People also don’t realize that there are many different styles of yoga. Each one is different, so there is a style of yoga for everyone. For example, if you are looking for a great workout involving a lot of cardio, you would want to go to a flow class (Vinyasa-meditation in motion). If you are looking for pain management, an alignment class (iyengar) would be best. There are many more styles but those are the most commonly found. Yoga Works, it’s that simple. Try a class for yourself and see. It keeps you fit emotionally and physically. A little piece of advice: always consult with a yoga instructor before class, so that you can get the best yoga experience for you.
YOGA AT TIFFANY’S
12401 N. MAY • OKC, OK 73120 405/708/0564
I am currently a yoga instructor and studio owner of Yoga at Tiffany’s. I offer level one classes that work on alignment of poses and modifications that fit everyone’s needs. I also offer a flow class that also includes a heated room (90 degrees and hotter). Visit us online at www.yogaattiffanys.com
There is no doubt that the number one fitness goal for most Americans is weight loss as we head into 2010. Nutrition has to be made into a lifestyle. The resistance training needs to be addressed based on personal goals, level of fitness, injuries, etc. The heart needs to be trained via cardiovascular training/aerobic exercise. That last equation is a huge factor in weight loss, as well as strengthening your heart.
Plan of attack: Week #1: 20 mins 3-4 days Week #2-#3: 30 mins 3-4 days Week 3-4: 30mins 5 days Week 5-8: 45 mins 5 days Week 8 and on: 60 mins 5 days
So what exactly constitutes as cardio/aerobic activity? I hear people say, “I do exercises like lunges or squats which really elevate my heart rate and breathing, so it must be a great cardio workout.” Wrong! Weight lifting is anaerobic, which means without oxygen. That means that the exercise is so intense that your body cannot produce enough oxygen to keep up with the demand. This is also the reason you can’t squat or perform lunges for 30 minutes continuously. The word aerobic means with oxygen and the purpose is that with a low enough intensity, you can sustain a continuously elevated heart rate for a minimum of 20 minutes. Let’s talk about how that affects fat burning.
2)Bicycle: Great for a people with bad knees
When you build a fire you need to have oxygen for it to burn. The human body requires oxygen-oriented activity to burn fat. It utilizes stored carbohydrates first in all of our activities. Carbs are like gas in a gas tank. As you walk on the treadmill, your body gradually burns up your stored carbohydrates. As this happens your fat cells gradually become utilized at a higher rate. It is an inverse relationship. As carbs leave the body, the fat on your hips, thighs, butt, and stomach start to be tapped into. For most people, after 30 minutes of cardio has passed, you begin burning a higher percentage from fat, and as you approach the 60 minute point you will have burned a great percentage of fat. The take home message is that if you want to burn the fat off your body, do more cardio. The longer you do it, the more rapidly you will see fat loss. Here is a breakdown of duration, frequency, mode, and intensity to consider. 54
Types of cardio: 1) Walking: We all know how to do this.
3)Elliptical (E.F.X.): Gives the intensity of jogging without the impact of the knees and body. 4)Stairmaster: Great for the rear end and probably the hardest for most people. Heart Rate Formula: 220-age = Max Heart Rate Training Range: 60%-90% of that max heart rate. Brian’s Ideal heart rate percentage is 75% to strengthen the heart AND burn fat. Example: 25 year old 220-25 = 195 beats per minutes max heart rate. 60% = 195 x’s .60 = 117 beats per minute (minimum training) 75% = 195 x’s .75 = 146 beats per minute (ideal training for B.A.) 90% = 195 x’s .90 = 175 beats per minute (maximum training)
(Brian Attebery owns Results Fitness and Nutrition Center, L.L.C. in Edmond, OK. www.resultsfitnessusa.com)
In today’s fast-paced society, many people find themselves eating on-the-go. It’s easy to pull through the drive-thru, order a burger and fries, and head on your way. It is just as simple, however, to grab a healthier snack on your way out the door to help curb your appetite. Let’s examine some snacks that are a better choice for your health, and for your waistline. Mixed nuts (preferably unsalted) – Nuts possess a lot of protein and fiber, and also have cholesterol-lowering effects. Whole-grain cereal bars – Whole grains are a big part of the food pyramid, and can make you feel fuller for a longer period of time.
Apples, oranges, or bananas – Not only are these fruits easy to transport, they are each full of vitamins and minerals your body needs. Baked potato chips – If your snacking won’t be complete without a little crunch, be sure to choose either baked chips or pretzels. Sugar-free pudding packs – Keeping sugar intake low is a good idea when watching what you eat, but sweets can still taste good without all that sugar. These are just a few suggestions when snacking on the go. Get creative with your healthier snacking options so you don’t get bored with your food. You can find nutrition facts on virtually anything, so be smart, and eat smart!
Single cans of orange juice or tomato juice – In one can, you can usually find one daily serving of fruits or vegetables. Sliced veggies – Again, we need our daily dose of veggies, and most fresh vegetables are low in fat and calories. 55
Ice skating is a wonderful form of exercise in Oklahoma City. With Arctic Edge Ice Arena in Edmond and Blazers Ice Centre in South OKC open daily, there are many opportunities to become physically fit. Junior ice hockey leagues, adult league play, recreational or competitive figure skating and curling are available year round at both facilities. All forms of ice skating improve cardiovascular endurance, strength, flexibility, and range of motion, creating long and lean muscles. The lateral movement of proper skating technique, utilizing the resistance of the blade pressure against the ice surface, employs all the lower body and core muscles. Ice skating can meet both your aerobic and anaerobic training, depending on the intensity and duration of your sessions. Studies prove that resistance and weight bearing exercises improve joint and heart health, muscular strength, and overall fitness. Learn how to skate with a few lessons, and come join us 3 to 5 times a week for at least 30 to 45 minutes daily to meet your cardio needs.
Public sessions and skate rental are available daily. Year round â€œLearn to Skateâ€? group and private lessons, birthday parties, and events are our specialty. Arctic Edge Ice Arena and Blazers Ice Centre house the best programming in the southwest region. Hockey Director Mike McEwen, former NHL and 3-time Stanley Cup Champion, oversees all youth hockey development. Adult hockey leagues are coordinated by OU Hockey Assistant Coach Larry Donovan. Our international figure skating coaching staff will design a training plan to meet your individual fitness goals, regardless of age or ability. Both facilities are affiliated with USA Hockey, U.S. Figure Skating, and Professional Skaters Association International (PSA). For further information about Arctic Edge Ice Arena or Blazers Ice Centre programming, please call or visit our website. Arctic Edge Ice Arena (405)748-5454 www.arctic-edge.com Blazers Ice Centre (405)631-3307 www.blazers-icecentre.com Written by Jackie Brenner, Arctic Edge Ice Arena Skating Director. Jackie is the 2009 PSA Lifetime Achievement award recipient and Coach of regional, sectional and national medalists. Serving as U.S. Figure Skating Coaches Committee Chair, Jackie holds 3 PSA Master ratings, Level IV ranking and is a former power skating professional for the CHL Blazers.
Fitness has come a long way in the past few years, and we are now figuring out that a one dimensional workout routine has many weaknesses. Our body needs several things when it comes to fitness. Some types of work outs can actually prevent our bodies from having easy, fluid movement. Other types of training can hurt our bodies from a strength perspective. In my opinion, the best way to receive positive benefits from fitness is with a technique called muscle confusion. It’s simple; just mix things up a bit. I recommend three different types of fitness training per week, several times each week. For example, Jiu Jitsu 2 times per week, weight training 2-3 times per week, and cardio training 2-3 times per week. Your body needs traditional weight lifting for strength, aerobic activity for conditioning, and yoga or Jiu Jitsu for stretching and lengthening muscles. There are several new programs, like Cross Fit, that put them all together in one workout, or they can be done separately. Not only are there different formats for fitness, there are also different styles of training in each format. For example, if you lift weights 4-5 days per week, every week, use a different style. One week may be power week on weights, the next week may be Tabata, superset, intervals, circuits or pyramids. The main purpose for the variations is so your body doesn’t get used to any one style, and as a result, your training is more effective.
Inside the different formats and styles, it is important that you are using the right amount of weight and lifting properly. For example, you may do dumbbells one week and jump from a bench to a ball to work on your stabilizing muscles. You could also do negatives, static holds, or explosive power lifts for different results as well. The point is, don’t let your workout get stale and boring because it doesn’t need to be. Amazing results are out there, you just have to reach out and grab them. Remember, there are no limits to what you can achieve with hard work and dedication. Dave Johnson is the owner of No Limits Gym. No Limits offers Cross Fit, Fighfit, Agility Training, Strength Training, Yoga, Zumba, Boot Camps as well as MMA, Jiu Jitsu, Wrestling, Submission Grappling and Muay Thai. Visit them online at www.nolimitsgym.com Dave Johnson Nolimitsgym.com
1. Underestimating the space you have to work with is a mistake that is commonly made. Shop for the equipment you intend to have in your new home gym and determine the required space, then add minimum 25%. I prefer 40 to 50 % for future equipment needs. 2. Consider weight if the home gym is going to be upstairs. This may require additional bracing for support. 3. Electrical requirements are simple. Standard wall sockets are fine, but at least one will need to be dedicated 20 amps for treadmill. Have the builder place this socket nearest to your desired treadmill location. You may want another dedicated 20 amp socket for an alternative location. Lighting is important, you will want plenty, but avoid the bright or spotlights as they may glare in your eyes while youâ€™re working out.
panel screen televisions do not use precious floor space. They need to mounted or optimal sight line and viewing location. Most well trained TV installers can assist in properly mounting your TV. 6. Window, closet, and door placement is also important. If not located correctly they may interfere with your equipment layout. 7. Other things to consider are adjoining restroom, water cooler or water bottle holder, towel holder, storage for accessory equipment and wall mirrors. Remember that if you are unsure about anything that involves your home gym, contact your local specialty fitness store and your builder so that you can discuss your options with professionals.
4. Flooring is important as well. The most common types are low pile commercial carpet, or gym quality rubber flooring. Not all rubber flooring is acceptable for home gyms. When installing, pick flooring with higher urethane content. The less expensive higher rubber content flooring has a stronger rubber smell that may be too overpowering. 5. Television placement is important. The great news for home gyms is the wall mounted flat
Robert Grider (Owner)
Fitness Equipment World 61
There are many ways to utilize exercise and a
If you are looking to shed pounds and am-
healthy diet, and one major factor is the addition
plify your metabolism, then adding an over
of sports supplements, such as a good protein
the counter fat burner isnâ€™t a bad idea, and
supplement. Most of the time, the average person lacks the suggested amount of protein they need
can work really well with a good exercise regimen and healthy diet. Fat burners are not for everyone, so be sure you ask your
in their daily diet. A good protein supplement can
salesman to educate you about some of
give you more of the nutrients you need to build
the ingredients in these products. If you
muscle, burn fat, and tone.
are unsure about taking a weight loss/fat burner product, you should consult your physician first to see what avenue he or
Most protein supplements are excellent sources
she thinks you should pursue to meet
of mid-morning or mid-afternoon snacks as well.
your weight loss goals.
When choosing a good protein supplement, be sure to look at the nutritional facts, just as you would at the grocery store if you were looking for healthier food options.
If you have any questions about using supplements, stop by our store, Get Fit Nutrition: Edmondâ€™s only discount supplement store. Owner,Wayne Garner
Be aware of protein supplements that are higher in fats and calories. If you are trying to lose unwanted pounds, then simply try a low calorie, low carbohydrate, and low sugar whey isolate protein diet. If you are looking to build mass and gain weight, choose a protein that blends higher calories, more fats, and higher carbohydrates.
Wayne Garner (Owner)
Get Fit Nutrition
Everyday opportunities: It’s time for your New Year’s resolution! Get in shape, save money, and do both at the same time! Leading a healthy lifestyle does not have to break your bank.
• Walk more. Park farther away, take the stairs, walk your dog and play with your kids. All of these are basic and fun, and they help you burn extra calories.
Here are some savvy ways to save and get fit.
• Make a workout out of household chores. Vacuuming, mopping, cleaning the garage and doing yard work will all get your heart rate up at no cost.
At the gym:
• Health club memberships often include an initiation fee. Ask the membership sales rep to waive or reduce this fee if they can. While this additional charge does go to good use, there is no harm in seeing if they can save you a few dollars. • Personal training isn’t just for the rich and famous. Most trainers offer buddy sessions and group personal training which drastically reduces the cost of the regular one on one session. You can also try training for 30 minutes opposed to 60 minutes. A skilled trainer can design a great workout for almost anyone to complete in under an hour. • Suggest a corporate membership at your work place. Fitness centers often give reduced rates for a group membership. If your company doesn’t support an entire staff membership re-imbursement, grab some co-workers and go to sign up at the gym at the same time.
• Look for used fitness equipment before going for new. Many barely used pieces are available in fitness specialty stores and can be found in the “for sale” section of your local newspaper and craigslist. • Instead of buying fitness DVDs, try renting them. This will allow you to change up the workout often and beat boredom. Exercise and fitness bring about great rewards to your body and mind. Remember to stay focused on your goals and that you can achieve your desired results without spending much to do it. • Sal Ferreira Certified Personal Training and Nutritional Coaching available at Red Rock Fitness OKC Sal.Ferreira@att.net 405.626.7477 63
So6ix Magazine January 2010