Health Becomes You
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YOGA for Weightloss
Rules of GYM Etiquette
Does Your Gym
MEASURE UP? 5 Things Your Fitness Club Better Get Right
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GYM GUIDE + 30 Gyms
Cindra’s Way Our #1 Rock Solid Single Mom
TOP TRAINERS to know in 2011 PLUS The Triumph of
Your Complete Guide to Health, Fitness, and Beauty
NE O E
K A T SE
START THE NEW YEAR OFF ON THE RIGHT AND LEFT FOOT.
8/24/10 4:53:57 PM
“Here’s to the bright New Year, and a fond farewell to the old; here’s to the things that are yet to come, and to the memories that we hold.”
Happy 2011 from M A G A Z I N E
on cover 12 Cindra's Way: Our #1 Rock Solid Single Mom 15 Yoga for Weightloss 18 No, Is Not An Option: The Triumph of Abby Stockinger
22 33 34 43
11 Top Trainers to know in 2011 Does Your Gym Measure Up? 2011 Gym Guide Oh Behave! 8 Rules of Gym Etiquette
21 Family Fitness 101
contents fitbody 11 Training for A New You
Create and Stick to Realistic Resolutions
16 Pick Your Stick! Tuladandasana Balancing Stick Posture
17 Yoga and a Kind New You M A G A Z I N E
JAN / FEB 2011
a Powerful Blend for the New Year
21 Family Fitness 101
Lessons From My Childhood
fitmind Abby has more strength in her pinky toe than most muscle men out there.
-ABBY STOCKINGER’S PERSONAL TRAINER, AMIN SALEH, PAGE 2
29 Conquer Your Change
The Five Stages of Change and How to Get Through Them
30 The Pro-Approach: Progressional
Emotional Freedom (EFT)
31 Be The Change You Wish to See...
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Saturday, February 26, 2011 Bring your friends and family to dance, learn simple ways to stay healthy, enjoy music, and participate in health screenings. Time: 9:00 am - 3:00 pm Location: Westfield Solano, Fairfield, CA Admission: FREE Website: NorthBaywomen.org
fitfood 32 I've Got A Crush On You
Lovers and wine have a lot in common.
32 Natural in the New Year-Great Cake Recipe
Bipolar Disorder is Easily Confused with Depression
41 6 Beauty Tips for Great Looking Skin 41 Hairy Business Keeping Warm With The Right Moustache
fitmoney 44 Your Financial Fitness Planning For Your Future Means Taking Steps Now
Who’s Your Favorite?
healthwatch 45 Protect Your Health
Our top 11 personal ❝ trainers have it all: brains,
beauty, brawn and the competitive desire to overcome old habits to get you in shape once and for all! They are all so good, we couldn’t pick our favorite. We figured we would leave that up to you!
–11 TOP TRAINERS TO KNOW IN SOLANO COUNTY, PAGE
31 Be the Change You Want to See... Now!
Immunizations Aren't Just For Kids
46 Heart Disease Are You At Risk?
communityscene 47 Doctor's Wanted
sofitsuccess 48 Congratulations to Jennifer Cooper
and... 28 Do You Know What Today Is? Calendar 32 Superbowl SuperDip-Healthy Version of the 7-Layer Dip
Lose Weight With Yoga
Get Rock Solid With Cindra
Guys Does Your Moustache Fit?
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Feel good. Volunteer.
Change a life through reading by becoming a Solano County Library Literacy volunteer. The Libraryâ€™s literacy program is looking for volunteers to teach reading and English-speaking skills to adults.Volunteers who read to children in clinic waiting rooms are also needed. If you have a couple of hours a week to help make Solano a more literate community, please call 784-1526 or go to solanolibrary.com for details.
All the information you have been asking for… Our Mission to You SolanoFit Magazine is here to make achieving health and wellness easier for you, by featuring the people and programs that are making a difference in Solano County. Each issue we strive to bring you tips for emotional well-being, physical fitness, internal health, beauty, and fashion, from experts who care. Together we can change our lives, our cities, and our county for the healthier.
M A G A Z I N E
OMAGINE MEDIA MANAGING EDITOR
JESSICA ADELE EDITORS
WENDY VANHATTEN COLLEEN HUTCHINSON DESIGN DIRECTOR
CRYSTAL SCOTT PHOTOGRAPHY
MICHELLE SLAPE CREATIVE DEVELOPMENT
Advertise with SolanoFit firstname.lastname@example.org Want to share your inspirational story or be featured as a weight loss success profile? email@example.com Interested in being a reader model? firstname.lastname@example.org Got an upcoming event? email@example.com We want to hear from YOU! at firstname.lastname@example.org
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ANN MILLER, DEBRA MILINSKY, SHIHAN MARY BOLZ, JESUS MENA, SHERRI LUDWIG RD, KAREN LAYTON, VALERIE OZSU, SUSAN CRAIG ED.D, DAMAN MOTT M.D., JAMIE TESTA, DIANA BARBOUR, LINDA LAWLESS, EDWARD YOON M.D. SolanoFit Magazine P.O. Box 2548 Vacaville, CA 95696 707-925-3565 www.solanofit.com SOLANOFIT MAGAZINE ASSUMES NO RESPONSIBILITY FOR THE CONTENT OF ARTICLES OR ADVERTISEMENTS, IN THAT THE OPINIONS EXPRESSED THEREIN MAY NOT NECESSARILY REFLECT THE OPINIONS OF THE EDITOR, SOLANOFIT MAGAZINE, OR OMAGINE MEDIA. THE APPEARANCE OF THESE ARTICLES AND ADVERTISEMENTS DOES NOT CONSTITUTE AN ENDORSEMENT BY OMAGINE MEDIA OR SOLANOFIT MAGAZINE. OMAGINE MEDIA AND SOLANOFIT MAGAZINE DO NOT ENDORSE ANY FORM OF MEDICAL TREATMENT OR FITNESS PROGRAM, NOR DO WE ENCOURAGE YOU TO UNDERTAKE ANY SUCH TREATMENT OR PROGRAM ON YOUR OWN. WE URGE YOU TO SEE YOUR FAMILY PHYSICIAN BEFORE UNDERTAKING ANY KIND OF MEDICAL TREATMENT OR FITNESS PROGRAM. OMAGINE MEDIA AND SOLANOFIT MAGAZINE ACCEPTS NO RESPONSIBILITY OR LIABILITY, EITHER EXPRESSED OR IMPLIED, FOR ANY PRODUCTS FEATURED, ADVERTISED OR DEMONSTRATED. ALL SUBMISSIONS ARE THE PROPERTY OF SOLANOFIT MAGAZINE AND WE RESERVE THE RIGHT TO EDIT AS WE SEE FIT FOR THE PUBLICATION. SOLANOFIT MAGAZINE ASSUMES NO RESPONSIBILITY FOR ERRORS AND/OR OMISSIONS, ALTHOUGH CARE IS TAKEN TO ENSURE ACCURACY. THIS PUBLICATION AND ALL OF ITS CONTENTS ARE COPYRIGHTED. REPRODUCTION IN WHOLE OR IN PART, WITHOUT WRITTEN PERMISSION FROM THE PUBLISHER, IS PROHIBITED.
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201 Main St Downtown Vacaville 707.447.4653 www.goldsgym.com
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A Note from the Editor
Catherine Tanner, MSN >> Ms. Tanner has been serving Solano County as a Family Nurse Practitioner at Touro University Medical Center. She has over 14 years of working in health care, including primary care medicine, medical / surgical nursing, and physical rehabilitation. Jim Riley CFP™, EA >> Jim Riley, a principal of Napa Wealth Management, has an extensive background in wealth management, with particular expertise in retirement planning, tax preparation, insurance and accounting matters. A Princeton graduate, Certified Financial Planner™, and an Enrolled Agent, Jim has lectured and written extensively on financial planning issues. Married for 23 years, Jim and his wife have made the North Bay their home for 21 years. Contact him at Jim@NapaWealth.com Michael Parker, CEO and President Club Management Solutions Inc. >> Mr. Parker served as Vice President of Operations for one of the top 50 Health and Fitness companies in the United States. He has since turned attention to the operation and expansion of his own exclusive private personal training studio and the development of Club Management Solutions, Inc. Michael also sits on the advisory committee to Bryan College, an accredited Personal Trainer professional school in Sacramento, California. Samantha Cooprider, VP >> Samantha is a Senior VP, Culture Change Partner, Executive Leadership Coach & Facilitator at Learning as Leadership. She is also a Certified Personal Trainer & Group Fitness Instructor at Millennium Sports Club Vallejo. In her spare time, Samantha volunteers for the Big Brothers, Big Sisters Organization & trains for endurance events to support non-profits. She graduated from University of California, Berkeley. Dr. Kristin Mattingly >> Born and raised in the East Bay, Dr. Kristin attended the University of California, Davis, and graduated with a B.S. in Neurobiology and Physiological Behavior. After graduating Valedictorian from Lifewest Chiropractic College in Hayward, she served the Vallejo area for several years, specializing in health and rehabilitation.
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Hello FIT Friend,
he holidays have come and gone and with sadness we say goodbye to the lights, trees, eggnog, and unnecessary helpings of food. So, begins the annual wishing and preparation of New Year’s Resolutions. Many of us (me included) will promise to change our diets and get ourselves into the gym in anticipation of a healthier lifestyle. If you plan on making some serious improvements to your health, fitness, or physique be sure to read through our gym review on page 34 to make an informed decision. In this issue, I also had the privilege of meeting a woman who is leading an extraordinary life. Abby is without question one of the most genuinely happy and positive people I have ever met. She reminds me that we need to live each day to its fullest and that we choose how we react to life’s situations. I was amazed and honored to speak with Abby! Don’t miss Cindra Sanchez’s muscle defining workout on page 12, or Jennifer Cooper’s amazing transformation on page 48. Solano County is filled with amazing people and businesses that are making a difference for themselves and others! As always we are looking for Solano residents to feature in our upcoming issues. That means YOU! Tell us what you’re doing to better yourself or how someone has inspired you at firstname.lastname@example.org. I hope your 2011 is a fantastic year! Whatever your resolution is, I know that you can do it! Keep Solano Fit,
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TWEET about your accomplishments (or struggles) at Twitter.com/solanofit w w w. s o l a n o f i t . c o m
Our Orthopedic Team Plays to Win Bone and joint pain may make you feel like it’s you against the world, but it doesn’t have to be so. The doctors, nurses and clinicians at Sutter Solano Medical Center are on your side. Our orthopedic surgeons and staff not only skillfully treat bone and joint conditions, they also specialize in caring for people. They’re ready to support you with an approach to care that combines treatment, education, rehabilitation and support—all with a personal touch. Visit suttersolano.org/ortho to learn more about the orthopedic care that’s available right here in your community.
300 Hospital Dr. Vallejo, CA 94589 suttersolano.org/ortho SolanoFit Magazine
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***Online Feature: Lawless Love***
WHAT SAY YOU? Read Linda Lawless’ take on Love in this issue’s online feature at www.solanofit.com.
What comes to mind when you hear the words “Valentine’s Day?” ❝ Maybe you experience feelings of love for another, notice sadness
about a lost love, or worse yet, remember an unrequited love….
Join other SolanoFit readers and comment. Your opinion matters! 10 10
Cool Giveaways SolanoFit Events w w w. s o l a n o f i t . c o m
Training for a
To get an accurate body fat reading, ask your doctor or a certified trainer at your local gym. I have created an assessment sheet that will allow you to track your progress in all areas. It also shows the healthy ranges for BMI and body fat. Download it for free at solanofit.com.
Create and Stick to Realistic Resolutions By Samantha Cooprider “Scoop”
that time of year again. On January 2nd, gyms are inundated with Ibackt’sgood-intentioned folks, like you and me. By February though, most of us are to our old habits, once again too busy to stick to our resolutions. Why is it that we only set health resolutions once a year (okay maybe twice, if you count the rush before swimsuit season)? The obvious answer is tradition, the recurring problem of trying to break ingrained habits, when research shows that success takes a clear structure, time, and, perseverance. A long list of ill-defined resolutions often reads more like a wish list of things we want to change, without really doing anything differently. To make matters worse, we confuse the outcome (i.e. losing weight) with the goal (i.e. living a healthier lifestyle). We are unclear how to create a realistic plan, and stumble forward. Basically, we load up on too many grandiose goals, lack a plan, and are unrealistic. It’s no wonder we fail. Want this year to be different? Follow these steps to create, and stick, to a realistic plan: GETTING STARTED – LET’S DO THE NUMBERS Your weight, or weight loss, is not a goal; it is an outcome, a measuring tool to accomplish a larger purpose, like inspiring your family toward healthy living. Weight, alone, is the worse way to track progress. Too often we lose muscle in an attempt to lose fat. Since weight can fluctuate quickly and inconsistently, think of it as one piece of the equation. BMI A helpful metric is called BMI or body mass index. Knowing your BMI, measurements, and body fat, allows you to have better body composition awareness.
You will know you are on track when your body fat and body mass index (BMI) are in healthy ranges, the inches drop, and the scale consistently shows a lower weight.
YOUR 8-WEEK PLAN It’s simple (but not easy). Body fat reduction can only occur when there is more energy being burned than consumed. This is known as the law of thermodynamics. What you eat, how much you eat, and how much you exercise are all part of the equation. Therefore, if you are serious about sticking to your plan this year, follow this simple 8-week plan to get started: Think about what your fitness and health goals are. Jot down your ideas (i.e. be on a path of creating a healthier life). Review your goal(s) weekly. Each week, fill out your assessment sheet. Try to do it the same day and time for consistency. Workout at least 30 minutes most, if not every day. Log EVERYTHING you eat…everyday. If you have questions regarding the form, contact our team of personal trainers at firstname.lastname@example.org.
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The body mass index is used to estimate a healthy body weight, based on height. To find your BMI, divide your weight (in kilograms) by the square of your height (in inches). If math is not for you, there are many easy-to-use BMI calculators online. TAPE MEASUREMENTS Body tape measurements are great too, but they require consistency. Take them the same every time and you will get an accurate view of your progress with each body part. To get started, make sure you use a soft tape measure and are standing. Here is how: Chest – the circumference crossing over the nipple line Waist – the smallest part of your waist Hips - the widest point including the buttocks Thighs – just below the fold of the buttock SolanoFit Magazine
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CINDRAâ€™s WAY By SolanoFit Staff Photos by Arturo Ramos
Our #1 Rock Solid Single Mom Whatâ€™s the most popular excuse of all time keeping us from the career we seek, the body we desire or the life we want? Not enough time! No one knows that better than single mom and working woman, Cindra Sanchez. But this rock-solid stunner found her way, you can too.
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body body Despite a poor self-image from being called fat all her life, and an unhealthy relationship, Cindra made the moves to make the time to change her path. “I didn’t like how my body looked or how I felt. I needed to do something about it, and feel better about myself.”
Sculpt a Beautiful Back with Seated Cable Rows
The first time in the gym, she did cardio, because that’s all she knew. “I was afraid of embarrassing myself. “ So she hired a personal trainer, once, every 4-6 weeks, to put together a training program, which she followed religiously. She quickly progressed and began reading and studying fitness on her own. “I was learning that I had the power to change my life.” What started out as a stress release, developed into a hobby, and has now become a full time passion for Cindra. “I can’t remember the movie, but I was so inspired by Angela Basset and her strong lean arms. I’ve always admired lean muscular women. I’ve always wanted to look like that, I just didn’t know how.” In 2008, Cindra ran the Nike ½ Marathon, and in 2009 she completed her first full marathon. In 2010, Cindra entered into physique competitions, and has just completed her second against experienced competitors, finishing in the winner’s circle every time. “I think being a single parent taught me that if you want something done, you got to do it yourself.”
“I’ve learned that everybody is different… you are not going to look like someone else, but you can look and feel the best that YOU can.” SolanoFit Magazine
Shapely Legs with Wide-Stance Barbell Squats
Today, Cindra inspires others on the job as a fitness advocate, and is considering becoming a personal trainer herself. “The older I get, the more I want to accomplish,” she says. Her most important advice: “I’ve learned that everybody is different. Let others inspire you. You are not going to look like someone else, but you can look and feel the best that YOU can. Angela Basset’s arms are still amazing, but now I actually prefer my arms.” Check with a doctor before starting any exercise program, and a personal trainer to ensure proper technique and form. All of the exercises are very safe, but only if performed properly.
(Bicep) Curls Are For Girls Bring on the tone with this gym favorite
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osing weight sounds simple - burn more calories than you intake. But from my experience in the field, it is not that easy. People overeat. We eat when we are happy or sad, stressed or bored; we eat for any reason at all. And with all the exercise philosophies out there, it’s hard knowing what exercises to do, how to do them, and how much of them to do. A consistent yoga practice simplifies this back and forth, by providing a single approach that can begin to shed the pounds. Consider these advantages when creating your next exercise plan.
Advantage1: If you want to change your lifestyle, try a yoga class and see how much more aware of your own body you
Y O G A for Weightloss HOW THE PRACTICE INSPIRES CHANGE
By Sherri Ludwig, RD
become. Yoga teaches conscious awareness, which is the first step toward facilitating change. It provides the mind-body connection which provides the feedback you need to change weight-gaining eating patterns.
Advantage 2: Weight gain often brings with it a great deal of harsh self judgment. Yoga teaches that the body is not the enemy. Consistent practice counteracts self-judgment by creating a safe, positive environment, to reconnect with our bodies
When it comes to weight loss, it’s best to lose weight gradually, and for good. So remain patient and consistent. If you haven’t yet, try yoga! Your body and mind will reap the benefits!
Advantage 3: The most obvious physical benefits of a yoga practice include the loosening of muscles that have been tightened by inactivity, tension, and stress. A regular yoga practice also increases the range of motion of the joints, enhances flexibility, and can help correct postural problems that may have resulted from weight gain. Advantage 4: Yoga tones the body in a uniformed manner, as a regular routine will build strength and create muscle in place of fat. To burn extra calories, or build muscle, connect with your yoga teacher, and ask which exercises are best for your ultimate goal. The best part is that yoga keeps the body supple, and can be practiced at any age. When it comes to weight loss, it’s best to lose weight gradually, and for good. So remain patient and consistent. If you haven’t yet, try yoga! Your body and mind will reap the benefits! Sherri Ludwig has been in the nutrition and fitness industry for over 30 years. She is a Registered Dietitian (RD), an Exercise Physiologist and a Registered Yoga Teacher. To learn more about her services contact her at (707) 372-0239 or visit www. yogafortotalhealth.com
and quiet the counterproductive messages that often arise in our minds. Re-engaging in physical activity through a yoga practice, can also foster a renewed sense of control over our lives, a quality that sometimes diminishes as one’s weight refuses to budge!
uladandasana may seem like a relatively easy posture but in the beginning you may wobble sideto-side searching for balance. With practice your balance will improve and your focus will shift to moving into the asana with proper form and increased depth. You will become aware that Tuladandasana requires every ounce of your being to be active and engaged. Your stamina and strength will be tested as your heart beats wildly. Your focus must be intent, yet still, as your balance is pushed to the limit.
Pick your stick! Tuladandasana Balancing Stick Posture By Jamie Testa
Model Carolyn Thomas
Photos by David Phillips
1 2 3 4
Stand tall, feet side by side, arms relaxed at your side.
Lower your body and lift your left leg proportionately. Keep your hips parallel to the ground, your abdominal muscles engaged and Inhale, bring your arms over your head, press your weight at the center line of your body. your palms flat together and your biceps firmly to the sides of your head. Pretend you are a teeter-totter, maintain a straight line from your finger tips to your left Focus on one spot about 4 feet on the floor pointed toes elongating your muscles and limbs. in front of you - don’t move your eyes for the Only go as far as you can maintain this straight line rest of the posture. and keep all of your muscles contracted. Challenge Inhale breathing, lengthen your torso, lift up yourself daily to go a few degrees deeper. Eventually out of your waist and step forward onto your you will be parallel to the ground. right leg. Keep your right leg straight, quadriceps Hold for 20 seconds. Release and repeat on contracted. Press your big toe and inside of the heel the other side. firm to the ground and pull up though the inner
Shift all your weight to the right leg. Begin to lift your left leg off the ground, contract your left thigh muscles.
Tips: Keeping your eyes still and your mind quiet are essential to the practice of this and many yoga postures. If you let your arms or the legs relax you will loose the balance as well as many of the benefits of this posture. Remain aware of your alignment as you move deeper. There is a fine balance between working to your edge and going beyond your edge.
Relax your jaw, breath through the nose in a slow steady manner. Be aware of your heart rate. This posture is meant to be aerobic.
About the Author: Jamie Testa has been practicing yoga for over 10 years and teaching for almost 5 years. She recently opened Akasha Yoga LLC located in downtown Vacaville. For more information please visit www.hotyogavacaville.com.
Benefits: Improves balance and posture. Strengthens and tones the entire body. Increases blood flow to the heart and strengthens the heart muscle.
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and a Kind New You a Powerful Blend for the New Year
By Susan Craig, Ed.D
“Three things in human life are important. The first is to be kind, the second is to be kind, and the third is to be kind." (Gannon 45) January begins a new year and with it comes a sense of rebirth, of starting anew. At this time, many of us commit to make changes in our lives. January also brings us the birthday of the great civil rights leader, Dr. Martin Luther King Jr., who practiced and preached empowerment and change through nonviolent means. Through the vision of Dr. King, as well as other great civil rights leaders of non-violence, including Cesar Chavez, Mahatma Gandhi, and His Holiness the Dalai Lama, we are called upon to do our part to support a vision of equity and peace. Towards this end, a commitment to practicing kindness in our everyday lives is of tremendous importance, and is something that is supported by a regular yoga practice.
What is Yoga? The practice of yoga has been around for more than two thousand years. The word yoga means to yoke (Gannon & Life, 2002) or join together, the body, mind, and spirit. While many people may begin doing yoga primarily for the physical benefits, the principles of yoga extend far deeper than the physical practice. Yoga blends conscious breathing practices, physical poses that strengthen, stretch, and improve balance, and meditation. Yoga master B.K.S. Iyengar has said, “Words fail to convey the total value of yoga. It has to be experienced.” (McCall ix) The benefits of yoga extend far beyond the physical body.
How to Start a Yoga Practice Many people are hesitant to try yoga, due to age or physical limitations, such as inflexibility, chronic conditions, and injuries. While it is recommended that one seek medical clearance prior to embarking on any exercise regimen including yoga, yoga poses can be modified to accommodate a variety of physical limitations. It is a good idea for beginning yoga practitioners to inform their instructors of any injuries or physical
limitations at the beginning of class. Yoga teachers are used to providing individualized assistance and modifying poses for clients. It is important to begin a yoga practice by taking classes, and by working with a teacher who can observe one’s alignment, to make sure that one is doing the poses safely and correctly. An additional benefit of practicing yoga in a class is the aspect of practicing in a community environment, rather than in isolation. When practicing yoga, one should avoid pushing oneself to the point of pain, and should notify the instructor if a pose causes pain. Discomfort, however, is fine and will occur when practicing many poses.
How Much Yoga is Appropriate? The frequency and duration with which one practices yoga is a very individual decision. Many yoga classes are an hour and a half long, in order to provide adequate time to warm the body up properly, move through a full series of poses, and practice mindful breathing and meditation. However, every yoga practice does not need to be that long. One can even benefit from a quick 15 or 30 minute mini yoga session, in order to refresh the mind and body. While a daily yoga practice is ideal, one can experience some benefits from yoga, even with a oncea-week practice, in combination with other forms of exercise.
The Yogic Principle of Ahimsa or Non-Harming While the physical poses, known as “asanas”, can strengthen our body, increase our flexibility, and improve our posture and balance, a yoga practice can also have a very deep, pervasive positive effect on our overall sense of personal well-being and feelings of connectedness with others. Yoga is not a religion, however, there are important yoga principles that are practiced along with the asanas. Perhaps the most important principle is the practice of “ahimsa”, which a Sanskrit term that means non-harming (Hartranft, 2003). As we practice taking care of our bodies in a patient, kind, and non-aggressive way, we also become increasingly mindful regarding how we can be kinder towards others in our daily lives. Through yoga, we can become peaceful warriors who strive to
make a difference through our actions each and every day of our lives. This is when one experiences the deeper layers of yoga. Yoga teaches us acceptance. We learn to accept our physical limitations as we practice the asanas. At the same time, we become better at accepting and facing the stresses and challenges that life presents. We become less reactionary and more peaceful. Through our yoga practice, we also learn to move through fear. As we try challenging and unfamiliar poses, such as inversions, we face our fear, learn to trust ourselves, tap into our intuition, and become more confident. As we face life’s inevitable challenges that come with being human, a yoga practice can help to remind us of what is important…to be kind. Susan Craig, Ed.D has been a wellness professional for more than 30 years and is a certified instructor through the Aerobics and Fitness Association of America. Her extensive background includes competing as a varsity track and cross country athlete for Cal and serving as an instructor for strength training, aerobics, dance, and yoga to people of all ages and ability levels. Dr. Craig teaches yoga in the North Bay Area. References Gannon, S. (2008). Yoga and Vegetarianism. San Rafael, CA: Mandala Publishing. Gannon, S. & Life, D. (2002). Jivamukti Yoga. New York, NY: Ballantine Books. Hartranft, C. (2003). The Yoga-Sutra of Patanjali. Boston, MA: Shambhala Publications. McCall, T. (2007). Yoga as Medicine. New York, NY: Bantam Dell.
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“No, is Not An Option” –Abby Stockinger
The Triumph of by SolanoFit Staff Photo by MRS Photography
e’ve heard stories like this before: Hall of Fame athletes with tremendous work ethic who train harder and perform beyond their competition for a championship at the end of a season, or Olympians who compete on the international stage for a chance at the Gold. This story is no less remarkable, except there are no sponsors, no flashing cameras, no thunderous applause, and no televised finish lines. Meet Abigail Stockinger, who with her infectious smile and warm spirit, reminds us to enjoy life, live well, and take nothing for granted. Friday, May 5, 2000 was a day that astrologers and astronomists count as one of the most incredible days in celestial history. The stars aligned in a way like never before. For Abby, it was the day that she survived. She was traveling in the bed of a truck in the Sierras, when it unexpectedly flipped and rolled over three times. Abby’s entire right side of her body was crushed. She suffered a collapsed right lung, and her spinal column was severely damaged, along with multiple other internal injuries. Abby was flown to a hospital in Chico where she had
three surgeries, and stayed in the trauma nursing section for three weeks. In total, she endured seven surgeries in seven days. It was a miracle that she survived, but her life was changed forever. When her sister first saw her on the hospital bed hooked up to machines, she almost passed out. Abby says she had to comfort her. “I was still basically in shock too, but I knew everything would be alright.”
To the amazement of her family, friends, and doctors her spirits were intact, even though her body was broken. Abby was now a split-level paraplegic, which meant that her spinal cord was severed in a way that allowed for a few nerve attachments, but none that would ever allow her to walk again. Abby would be wheel-chair bound for the rest of her life, but that’s just it: life! Abby knows how blessed she is to have it, and she has not stopped living, and nothing will stop her from the life she is determined to live. She may be sitting down,
but she is standing tall on the inside. There are challenges to be sure: days that suck, and people that treat her like a fragile flower. Her mind is so on fire that she sometimes forgets she can’t just step out of bed. She is reminded that she has to wait for someone to help her. She agrees that is the toughest thing, asking for help. Abby had always been an active and self-reliant hard worker on the ranch, but she never had a particular liking for the gym. She preferred the ranch, where she trained and rode horses so much that her sisters called her the horse freak. In school she was studying equine studies and photography. “From a young age I took care of myself. We grew up poor; the first three houses we lived in had no foundation. You could see the holes in the walls, but it wasn’t a bad childhood…I remember the fun times.” And in the last statement is the seed of something special. The ability, no the defiance, to see the glass for what it is: half full, and not what it’s not: half empty. Maybe that’s the survival instinct? Maybe that’s what makes a champion: the strength to pick yourself up
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and go again? Abby laughs at the thought, “My sisters and I call it the ‘Pollyanna’.” Abby doesn’t have time to theorize, as she’s too busy loving life. “Honestly, I think it comes from my mother.” After learning she would never walk again, she asked the doctors “When can I ride again?” Don’t tell Abby “no”. The doctors did, and they weren’t her favorite people at that moment. Tell her “no” and she won’t listen, and then she will prove you wrong. “I told the doctors that ‘no’ was not an option. I have been riding since I was five, and I am not going to stop now. No. I can ride! I can read! I can draw!” The naysayers relented, and Abby got her way. She built up the strength and mobility to ride, became one of the first in her family to go to college, graduated with honors, began pursuing her master’s studies, and has recently presented some of her beautiful painted artwork at an art gallery in San Francisco. After hundreds of hours of therapy, and enduring the worst, Abby was attacked by a deadly staph infection that sidelined her again for two years. It was another blow. After a two-hour surgery in 2007, Abby began the road to recovery yet again. Getting struck by lightning and surviving, is one thing. Getting struck by lightning twice and surviving, is proof that Abby is heaven’s favorite. You get the feeling that if you
stand close enough to her, some of her angel dust may rub off on you. On a blustery and very cold November day, most of us were yearning for a warm fireplace and a hot cup of cocoa. Not Abby. Two to three times a week, this young lady disregards complacency, and with championship drive, proceeds to the one place that has become like a second home: 24hr Fitness in Fairfield. I met her there with her personal trainer Amin Saleh, a big burly Palestinian who has worked with her for the past fifteen months. They have a remarkable relationship. He chastises her for being late again, and she affectionately calls him her beast from the east. She can’t stop talking about how Amin is responsible for her growth and confidence in the gym. They pull no punches, and make no excuses; there is no time for it, they have work to do. Last year, Abby decided she was ready for her next challenge. She wanted to compete in horse carriage racing. “I decided I was going to make some new changes in my life, to take control back, so I focused on
competing again.” A friend brought her to visit 24Hr Fitness, and as intimidating as it was, she said she saw the potential. “I decided to join. I am going to take charge. I need to do something like this!” Amin said he remembers taking her up to the second level of the fitness center. “The first day she told me, ‘I am not coming up here unless I am with you.’ ” Amin says he laughed at her, pointed to all the strong men lifting ungodly amounts of weight, and told her that she had more strength in her pinky toe than most of the muscle men out there. Since then, Abby has attended her sessions religiously, and has gotten stronger every day. Amin has created exercises specific for her sport and for her abilities. “As I researched the sport, I learned that she needed explosive energy. Abby is an athlete. She’s not a running back, but everything from balance, agility, endurance, and speed needed to be incorporated into her program.” Amin taught Abby how to perform seated clean presses, in addition to the other exercises in her program. Clean presses? Most people don’t do them. Her one rep max is around 60 pounds, but she reps at 40 pounds. Amin brags about Abby. “She’s definitely in the top tier of athletes in the gym.” In the beginning competing was her entire focus, but Abby says she discovered a new found love for fitness. “I love it here. I can come here and be treated like a normal human being.” An extra plus to the workouts, Abby realized tremendous weight loss. “I lost eight inches off of my thigh, without walking, running, or doing anything with my legs!” And In November 2009, Abby felt the return of muscles in her abdomen and oblique muscles. She says working out with Amin has given her strength, power, and control over her body.
Amin and Abby
Abby’s Tips for taking the next step: 1. Find support. 2. Start off with baby steps. 3. Don’t be afraid to get your feet wet.
You have no idea ❝ what you’re capable of until you put yourself in a situation that challenges you. I am not one to sit back and be bored. I can’t sit back idle, waiting for life to pass me by.
“Pushing past all of my head stuff, and being here doing these exercises, is the best remedy for the stresses I was encountering.” Amin is just as complimentary, and credits Abby with motivating him too. Amin said he noticed that after every session with Abby, he would tune into his own workouts with incredible focus and fervor. “I was supposed to make her stronger, faster, better, but she turned around and did that to me.” Amin recently invited Abby to attend his awards ceremony to receive his first black belt. Amin then surprised her by honoring her in front of the crowd. He gave her his black belt, a tradition in the school. “Abby doesn’t have her legs, but she’s taking full advantage of what she has been given. I need to take full advantage of what I’ve been given.”
Even though asking for help was, and is, the hardest thing for Abby to get over, she knows that the courage to do so is how she met Amin. “I knew I needed a trainer because I wanted to know how to workout right.” Abby has now spread the wealth and gotten her sister, who just had a baby, into the gym with Amin. I respect and trust him. I think of Amin like a brother, he’s golden. He practices what he preaches, and pushes me beyond boundaries.” What’s next for Abby? For the moment she plans on finishing school, and competing in her sport. From there, the sky is the limit. One thing is certain: Abby is more than a remarkable wheel chair story. She is a remarkable and genuine person, who exemplifies what each of us can do with what Amin’s Tips for taking we’ve been given. Whatever the next step dreams we have, whatever 1. Be a good student, one that is hopes have been dashed, Abby willing to change reminds us to remember the 2. Realize that there is no magic good and to fight forward, whether the stars align for us bullet. You will have to put in. or not.
There is a better you on the other side, you just have to go meet them.
Touro University Medical Center Trust your health to physicians who train and prepare tomorrow’s doctors SERVICES:
Family Practice, Pediatrics, Osteopathic Manipulation CLINIC HOURS: Monday-Thursday 8:30 am-5:30 pm Friday 8:30 am -3:00 pm 160 Glen Cove Marina Rd. Suite 103, Vallejo, CA 94591
http://tu.edu/clinicalca.php A Passion for Serving, A Passion for Caring 20
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body body Family Fitness 101
does. Go to the games. Even if you don’t know much about the sport, offer to help the coach. Knowing it’s important to you, will make your child more likely to stick with it. You may not believe this, but during the teenage years you’re still your child’s strongest influence. If they see you exercising regularly and eating well, they’re more likely to do the same.
Lessons from my Child hood By Diana Barbour
When I was growing up, my dad was one of the original “health nuts”. He’d take my brothers and me to the health food store, and buy funky stuff like carob and fish oil. He’d bring us with him to do the Par-course at the park, and he rode his bike to work almost every day. He’s in amazing shape! This past October, he won his age division in the Duke City 5K. An even greater testament is that he has three adult children who continue to make nutrition and exercise a priority. Moms and Dads, you are the biggest influence in your children’s lives. You teach them to look both ways before they cross the street, wash their hands before they eat, and brush their teeth twice a day. You want to keep them healthy and safe. Looking at the alarming increase in childhood obesity, hypertension, and diabetes, our kids are not so healthy. We need to teach our children fitness and nutrition, as if their lives depend on it!
How do you get your kids to exercise? Make it FUN! When children are young, it’s pretty easy. Get them together with a couple of friends and let them play. You can give them some guidance if they need it. Give them a little obstacle course, using the equipment at your local park. You could try using the slide, swing, tube, or whatever your park offers. Maybe add in running to a tree and back. Time them with a stopwatch and I bet they’ll want to do it again! As they get older, think about organized sports. Whether its baseball, soccer, ice skating, ballet, or gymnastics, you’re bound to find something your child enjoys. Between the parks and local area clubs, there are multiple sports and activities available for kids in Solano County. Consider coaching your child’s team. Make fitness a family affair. Ride bikes, take a walk together, or go for hikes on the weekend. The beach, Muir Woods, and Lake Tahoe are practically next door. You’re paying a premium to live in this beautiful state – take advantage of it!
Your teenager will be moving out on his or her own before you know it. How about working out together while you still have the chance? Join a gym together. Go for a jog every Saturday morning. Sign up for a martial arts class. Let your teen invite a friend along, so working out with a parent won’t be so “lame.” Remember, diet! It is a major factor in the obesity equation. For helpful information about caloric intake and healthy food choices, go to www.MyPyramid.gov. Generally, focus on fruits, vegetables, lean meats, and whole grains. Keep processed foods to a minimum. If you’re buying it through a window, IT’S BAD FOR YOU! A friend recently sent me a photo expose on the making of chicken nuggets. Let me assure you, this is not a food you want to feed your child. One more tip – and moms and dads, this one works for your children and for you too: skip the unhealthy stuff at the grocery store. If you don’t have it, you can’t eat it! Moms and Dads, lead by example. When we were young, my brothers and I thought our dad was a little wacky riding his bike everywhere, but his healthy influence sure stuck with us. Whatever your children’s ages, encourage them to exercise, and join them if you can. You are never too young, or too old, to get fit! Diana Barbour is a second-generation “health nut,” much to her dad’s delight. She is also the General Manager of Gold’s Gym Vacaville. For information on programs or membership contact her at www.goldsgym.com/vacavilleca
Statistically, children tend to drop off in sports and fitness in their teenage years. Be supportive of whatever sport your child
to know in
Solano County Find the right trainer for you to start out 2011 THE RIGHT WAY! Joel B. Griffin Benicia, California
“Forcing you to be fit!”
oel offers no gimmicks, no magic pill and no excuses, just hard work. To know about Joel is to know the beliefs of Griffin Fitness and the mistakes along the way. With a no-nonsense focus Joel’s clientele grew and he needed a place of his own. “I went from being a trainer to a business owner – mistake number one.” As a business owner the main concern was drumming up business. So he created clever ways to attract the general population into the business. “I always had a strong emphasis on bare bones, free weight exercises to give my clients the best results, but my first instinct was to drift away from my formula of success as a trainer. I thought I could sell hard work to a sedentary population that wanted painless results?? -mistake number two. We had flowery slogans like: life is a journey, believe and whatever a happy gnome would say. We wanted the people who didn’t want to exercise to join us. Oddly this lead to mistake number three. We did it for the wrong reason. We did it for business sake!”
The great news is that mistake number three led to something valuable. Joel the trainer fired Joel the business owner, and the trainer went back to doing what he did best: MAKE PEOPLE REACH THEIR GOALS. “I still wanted the people who never wanted to train before, but this time for the right reasons – TO MAKE THEM FIT! Our slogan is now FORCING YOU TO BE FIT!” In the words of one his clients, who hates exercise, “You can’t argue with results!” Education/Certification University of Illinois AFAA (Personal Trainer) American Red Cross, CPR certified 18+ years of experience Find Joel at Griffin Fitness, Benicia > 707-747-6677 Or email email@example.com
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body body “Personalized service and utmost professionalism!”
my began her work in 1997 and has continued to build her reputation as a Professional Health Educator by working with some of the Bay Area’s Top Orthopedic Groups, Chiropractic Doctors, Elite Athletes, Health Clubs and Corporations. Amy’s purpose goes way beyond her job as a practitioner, personal trainer and coach. Each client can expect to receive the utmost professional and personalized service. With Amy you will be given the most up to date information on Fitness, Nutrition, Injury Prevention, Pain Management, Rehabilitation and Coaching. As a tri-athlete, wife and mother of five, helping families live the happy, healthy, active lifestyles is what she enjoys most. Education/Certification National Holistic Institute NASM (National Academy of Sports Medicine) ACE (American Council of Exercise) AFAA (Aerobics Fitness Association of America) Apex Council of Fitness and Nutrition Level 1 Certified USA Triathlon Coach 14+ years of experience Find Amy at Your Body Works in Fairfield > 707-863-9620 Or email Yourbdywrks@yahoo.com
Amy Laree Fischer Fairfield, California
Mike Stoy Vacaville, California
“We all CAN, it’s whether we WILL!”
lthough his quest to become a professional ball player was halted by injury, Mike noticed his passion for being in the gym didn’t wane. That passion ultimately turned into a profession that offers satisfaction, accomplishment and gratification by helping people make profound changes in their health and well-being. “The fitness industry has many choices that promise optimum health. And in some way most of them have a claim. But, through all my years of teaching, there are basic fundamentals that are common to all. The tenants of fitness training must be safe, condition appropriate and consistent in their application. Only then will you be able to achieve your maximum potential no matter where you are in your life journey.” Mike’s fitness programs reflect a commitment to your goal by scrutinizing the trends in fitness and implementing only the most effective. Education/Certification ACSM (American College of Sports Medicine) 15+ Years of Experience Find Mike at Active Lifestyles > 707-455-0190 Or email firstname.lastname@example.org
body body “Excel!”
n accomplished athlete from western Massachusetts, Nate left college to join the United States Marine Corps. Soon after, he was made an Honor Graduate of platoon 2052 at Parris Island, trained as a machine gunner and served a tour for Operation Enduring Freedom in Afghanistan. Nate was selected to train squad and platoon size elements in strength and conditioning training in preparation for Iraq and Afghanistan. With over a decade of playing a variety of sports at a high level coupled with his experience as a grunt in the Marine Corps, Nate used his knowledge to start his own training business, Excel Personal Training. Nate offers a wide range of training to men and women of all ages and fitness levels. He offers individual and group training, as well as speed and agility training to athletes and teams. With Nate you are sure to get an exciting style of training that delivers results. But Nate won’t just get you in shape, you will also discover inside of you the mental and physical toughness to conquer any obstacle ahead, and finally excel. Education/Certification NASM (National Academy Sports Medicine) 5+ years of experience
Nate Becklo Vacaville, California
Contact Nate for on-site training at 707-628-3711 Or email email@example.com
Samantha Cooprider “the Scoop” Vallejo, California
“Live Strong, Play Hard!”
s a Senior VP, Executive Leadership Coach with Learning as Leadership, Samantha works with clients in corporations, government, nonprofits and academia to help them overcome barriers to achieve their goals. This unique background allows her to understand and support people wherever they are with their struggles to change. Samantha’s focus is to help clients find their motivation through a plan that works best for them, teaching them the skills to keep their success. Samantha specializes in injury prevention, and exercises that do not require a gym. Her specialties include working with first time triathlon athletes and training women of all ages new to exercise. Education and Certifications Fielding Graduate University UC Berkeley NASM (National Academy Sports Medicine) AFAA (Personal Trainer) Les Mills, Zumba, Spin Instructor Find “Scoop” at Millennium SportsClub Vallejo > 707-644-7788 Or email theScoopOnFitness@gmail.com
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body body “Release your inner SWAG!”
he minute you meet Taron, you know he has the “it” to make you fit. With over 6,000 sessions of personal training serviced in just over ten years, Taron is set to take the 24Hr Fitness facility in Fairfield to the next level. Taron specializes in motivating clients to push past old barriers to achieve the sexiness, appeal and attractiveness that they’ve hidden for too long. Taron is all about building self confidence, self belief and getting you to release your inner SWAG! “You won’t believe how many people are afraid of being sexy!!! You got to embrace it, and hey, if we can get a little healthier along the way...GREAT!!!”
Taron Johnson Fairfield, California
Education and Certification Southern University NASM (Certified Personal Training) NASM (Performance Enhancement Specialist) NASM (Corrective Exercise Specialist) Over 6,000 sessions serviced 10+ years of experience Find Taron at 24hr Fitness, Fairfield > 707-315-4733 Or email firstname.lastname@example.org
Cindy Pieschke Vacaville, California
“Create a habit that will last a lifetime!”
indy Pieschke has been a certified fitness professional for over 20 years. She specializes in motivating people to set and reach goals in a realistic time frame. Using cardiovascular, strength, functional core, flexibility exercises and healthy-eating, Cindy helps her clients create habits that will last a lifetime. Cindy can create individualized programs for all fitness levels and age groups. Cindy offers 8-week Health & Wellness classes that teach simple ways to incorporate changes in diet and exercise. Cindy believes that with discipline and determination you can become healthier, lose weight and change your life forever! Education/Certification: ACE Aerobic Exercise ACE Personal Training Aquatic Exercise Association Apex Fitness 20+ years of experience Find Cindy at Gold’s Gym, Vacaville > 707-319-1157 Or email email@example.com
A.J. Camarce Vallejo, California
“Pound for Pound the best workout around!”
.J. was the first Certified Tae Bo Instructor to introduce the Billy Blanks Tae Bo workout to Solano, Napa and Contra Costa counties back in 1999. A.J. opened up Knuckle up Training Center in 2007 bringing MMA training and weight loss together! Since then he has seen hundreds of student-clients realize their fitness potential. A.J. has appeared in numerous Billy Blanks DVD workouts and can be seen in a new Billy Blanks workout called PT 24/7 that will air this winter. A.J. was also a two time winner Tae Bo® Instructor boot camp competition held in Los Angeles, Ca. With a new facility opening in Pleasant Hill, one can see that A.J. has been very successful. A.J. cares for each of his student-clients and strives to help them maintain health and fitness for a lifetime. Education/Certifications CSU Hayward, Health Fitness ACSM; AFAA (Personal Trainer); AIM (Certified Massage Therapist) Kru Muay Thai Instructor, Master Toddy Tae Bo® Certified Crushkick® Certified Precision Cycling Certified 15+ years of experience Find A.J. at Knuckle Up, Vallejo > 707-642-5425 Or email firstname.lastname@example.org
Lisa McVeigh Benicia, California
isa is the mother of four adult children and looks absolutely incredible at 50. Lisa realizes that she is ultimately responsible for her own health, longevity and quality of life. This fact is not daunting to her – but empowering! Lisa believes that a person’s attitude towards health and fitness is one of the most important elements when embracing a healthy lifestyle. “Most people find numerous reasons why they cannot exercise… but there are no excuses for not exercising!” By practicing what she preaches Lisa not only motivates her clients to push a little harder and dig a little deeper, but empowers them to embrace a healthier lifestyle. “I believe my job is not done until my clients can create a healthy lifestyle on their own.” With Lisa, those suffering from back pain and joint disorders have found great relief. “Be good to yourself- you deserve it!” Education/Certification CSU Hayward AFAA (Personal Trainer) American Red Cross CPR certified Resist-a-Ball Certified Select Youth Soccer Coach 9+ years of experience Find Lisa at Griffin Fitness, Benicia > 707-747-6677 Or email email@example.com
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“Your session will be tough, but it will be exciting!”
n 2001, Daniel started personal training and found the passion of his life, “fitness and changing lives!” After putting his body through body building, Olympic lifting, kettle bell lifting, and now competitive cycling, Daniel continues to dedicate study to Performance Enhancement Training, and Corrective Exercise Training. Daniel understands that a trainer’s character and integrity is just as important as his knowledge. With Daniel, you are sure to get the truth, even if that means you may not like it. Every session with Daniel is tough, but his clients will tell you the sessions are also motivating and exciting. Education/Certification NASM (Certified Personal Trainer) NASM (Corrective Exercise Specialist) TRX Suspension Group IKFF Kettle Bell certified 9+ years of experience Find Daniel at Gold’s Gym, Vacaville > 707-447-GOLD Or email Danielvw@goldsgymvacaville.com
Robin S Boubelik Vacaville, California
“Fight aging through fitness!”
Robin has always been an active person, but after having her second daughter, she was not happy with her body - so she started studying weight training. She applied what learned and then decided to get certified to help other women. Robin believes that with the right instruction, everyone can benefit from fitness to achieve a strong, healthy and conditioned body no matter what your age. At FitBodies, Robin has created an environment that is unique to the fitness industry. “Having my own studio allows me to give my clients the very best.” Robin believes in continuing education and typically attends several fitness, nutritional and Pilates based workshops yearly. “Certifications are important to have, but they do not make a trainer better; it’s how you apply your knowledge to an individual. After more than 20 years of experience, I am still amazed at how our bodies are made to move!” Robin calls fitness "pro-active health care," and says that the benefits continue to increase the more you are consistent. “When you think you cannot do any more, do two - just two more!” Education and Certifications AFAA( Personal Trainer) AFAA (Weight Training) PHI Pilates Mat I - Mat II PHI Pilates Reformer I Keiser Power Pacing 20+ years of experience Find Robin at FITBODIES, Vacaville > 707-628-5600 Or email firstname.lastname@example.org
Do You Know What Day It Is? JANUARY
Hot Tea Month
HERSHEY’S Chocolate Founded
You may be surprised to learn that chocolate isn’t as bad for you as we once thought.
To kiss is like drinking tea from a tea-strainer - you always want more
National STAYING HEALTHY Month
Read Are You at Risk?
Children’s Dental Health Month
National Grapefruit Month
Do you get your daily zzzz’s?
Grapefruit can be beneficial to weight loss. Low calories means we can eat grapefruit freely without consuming too many calories. Low sodium helps flush away excess water weight caused from high sodium foods. The enzymes present in grapefruit help increase fat burning.
You now know that chocolate is not the “bad guy” we have always believed, so go for the 2 lb box of chocolates, your Valentine will love you.
Try a healthy version of the 7-Layer dip page 32
Martin Luther King, Jr. Birthday
But, research shows that stearic acid appears to have a neutral effect on cholesterol, neither raising nor lowering it. Although palmitic acid does affect cholesterol levels, it only makes up onethird of the fat calories in chocolate. Still, this great news does not mean you can eat all the dark chocolate you’d like.
February 6th January 15th
The fat in chocolate comes from cocoa butter and is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fat. You may know that saturated fats are linked to increases in LDL-cholesterol and the risk for heart disease.
L❤VE Your Pet Day
Ron Goss.....Before! November 24, 2009
Weight: 230 lbs Body Fat: 22% Muscle: 179 lb Height: 6’ 0”
Health Education & Training Center 424 Executive Court N. Suite C • Fairﬁeld CA. 94534
Located next to Solano Community College
Rons Goal : “He just wanted to get his Body Weight below 200 lbs.”
A New Year means A New You! Personalized & Group Training Your Body Works Offers Sate of the Technology, Equipment and Personal Training to help you accomplish all of your Health & Fitness Goals
TRX - Cybex - Startrac - Power Plate and MORE......
Multi-sport Training & Coaching Still dreaming of finishing a Marathon, 10k, 5k, or maybe even a Triathlon. Your Body Works offers Certified Coaching combined with the support of our experienced staff & Athletes. FREE Clinics every week!
Whatever your goals are, we believe you can achieve them! www.yourbodyworksfairﬁeld.com
Weight: 203 lbs Body Fat: 12% Muscle: 179 lbs Inches Lost: 13.25 “Ron never thought he could run more than 2 miles because of knee pain. On July 25, 2010 Ron completed his 1st Half Marathon and On December 5th Ron completed the 2010 California International Marathon under 4.5 Hours.
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CONQUER YOUR CHANGE The Five Stages of
Change and How to Get Through Them
By the Physicians of Kaiser Permanente Napa-Solano
hether you want to break a bad habit or start a new healthy one for the New Year, you can increase your chances of success by understanding your own readiness to change. Then choose the strategies that are likely to be most effective for you.
STAGE 1: Not interested in changing If you don’t want to change and others are urging you to, examine your reasons for not wanting to change. This gets the wheels turning and can open up the possibilities for future change. Remember, thinking is the first step to doing. When dealing with addictive behaviors, hitting bottom is sometimes necessary. This may seem cynical, but for some people, it takes a lifethreatening medical problem, bankruptcy, divorce, job loss, or other serious crisis to get themselves to change. A crisis often leads people to realize that life with the addictive behavior is no longer tolerable.
STAGE 2: Considering change Effective strategies for this stage include seeking out information about the areas of your life you’d like to change, making a list of pros and cons of making a change, and brainstorming your options. There are many ways of changing. You don’t have to get locked into a single strategy.
STAGE 3: Ready to make plans The first step is to write down a specific plan that makes your intentions clear and real. Think of it as a kind of contract with yourself. It’s a way to help you keep your goals in mind, monitor your progress, and evaluate what is and isn’t working. Here are keys to an effective plan: 1. Be specific -- Spell out exactly what you’ll do, how often, when, and how you will know you have successfully achieved your goal. Limit the contract to a week or two, then renegotiate the goals for the next week. 2. Break your goal into small, doable steps. – You might get discouraged if your goal is to completely change by the end of the first week. Don’t demand of yourself more than you can handle. 3. Make sure your plan is realistic. -- Picture a scale from 1 to 10, with 10 representing your final goal. Plan to move up only one number at a time. 4. Apply the confidence test. -- Ask yourself if you are at least 70 percent certain that you can accomplish your proposed goal within your planned time frame. Plans that fall short of this confidence test usually fall short in practice. 5. Write it down. -- Once you have made a contract you’re satisfied with, write it down, and post it where you’ll see it every day. Each day you can check your progress. Imagine you’ve already changed Use your imagination to help you feel more comfortable with a new, healthier identity. Create a vivid mental picture of yourself having already made the desired change, easily and confidently. Get in the habit of calling up this happy scenario whenever you begin to doubt your ability to change. Use imagery, self-hypnosis, and affirmations to create a clear, strong, positive image of yourself succeeding at change.
Reframe your problems by stating them in the past tense. Transform “I have a hard time communicating” into “I had a hard time communicating”. This allows you to be different in the future. Set up a support system Changing is much easier if friends or family support your effort. Be sure to state explicitly what kind of help you’ll need. It may be cheering your progress, refraining from nagging, or storing alcohol out of your sight. Or you may prefer that the people close to you treat you normally. Be clear about your needs. Be aware that needs may change as time goes on, as different issues arise.
STAGE 4: Ready to take action Now you’re ready to put your plans into practice. Here are ways to help keep yourself on track: Manage your environment Sometimes we have to change our environment to change ourselves. The alcoholic who’s giving up drinking, for example, avoids bars. Start by removing anything associated with your habit. If you eat too much, remove tempting foods, etc. You may have to negotiate with your family, partners, or roommates, or come up with some new arrangements. Celebrate your quit day Make a big deal of the day you quit your habit. Celebrate the day in a way that seems appropriate. Have a last drink or cigarette the night before; then do something that makes you feel good about your new life the next day. Substitute healthy pleasures Replace your bad habit with something healthy. For instance, go to the movies instead of the pub, take a walk, do an enjoyable hobby, and eat your favorite fruit at lunch time instead of a high-calorie dessert. Revise your plan When your initial short-term plan is complete, evaluate the result: • Were you able to stick to the plan? If not, what got in the way? • How can you revise the plan to be more successful for the next step?
STAGE 5: Maintaining the change
To maintain your progress, continue to use the techniques that have already worked for you, and learn how to deal with any relapses that occur. Don’t be surprised if you lapse
❝Quitting smoking is easy. I’ve done it a hundred times.❞ - MARK TWAIN
Relapse is a common occurrence on the road to change. Don’t blame yourself when you fall short of a goal. Remember that setbacks are not a sign of failure. They are part of the very process of change, and they provide an opportunity to learn. Lapses enable you to revise your plan. The revision will improve your chances of success.
For more information about making healthy changes, talk with your physician or log on to kp.org.
desired behavior and goals. Carol Look, professional Pro-EFT Practitioner, describes Pro EFT as a form of psychological acupressure that uses a gentle tapping technique instead of needles to stimulate acupuncture points. The tapping on the designated points on the face and body is combined with verbalizing the identified problem followed by a general affirmation phrase. Combining these ingredients of the EFT technique, balances the energy system, and appears to relieve psychological stress and physical pain. Restoring the balance of the energy system allows the body and mind to resume their natural healing abilities. EFT is safe, easy to apply, and is non-invasive. It is also successful in working with athletes to improve
Progressive Emotional Freedom EFT By Valerie Ozsu MSN CNM NP
e have had our holiday festivities, partied, danced, wined, and dined. It is January 2nd and you wake up a transformer - one of millions who vow to turn a leaf and make positive health changes. New Year’s resolutions have become as American as apple pie and ice cream [oops] I mean carrots and celery sticks. According to Wikipedia, Roman ruler Julius Caesar established January 1 as New Year's Day in 46 BC. The Romans dedicated this day to Janus, the god of gates, doors, and beginnings. The month of January was named after Janus, who had two faces - one looking forward and the other looking backward. Traditionally, it was thought that one could affect the luck they would have throughout the coming year by what they did or ate on the first day of the year. Jerry Wilson, in his study of New Year history, found it has become common for folks to celebrate the first few minutes of a brand new year in the company of family and friends. As the oldest of all holidays, this was first observed in ancient Babylon about 4000 years ago, beginning with the first New Moon (actually the first visible crescent). New Year Traditions of the season include the making of New Year's resolutions. That tradition also dates back to the early Babylonians. Popular modern resolutions might include the promise to lose weight or quit smoking. The early Babylonian's most popular resolution was to return borrowed farm equipment.
Learn steps to make changes, as suggested by author John Norcross. These include moving through the stages of change:
1. 2. 3. 4. 5. 6.
❝EFT can increase your rate of success because you will be able to discover the underlying cause of your negative habit.❞
What resolutions do we make now? We know that health-wise we need to make some changes. A person may seek to increase exercise, stop smoking, discontinue excess drinking, or lose weight. Maybe you’re part of the 75% of the population who vows to make improvements in their health. By month one, 64% are continuing their changes. After 6 months, only part of the 40% actually succeed. Are you one of the determined people who have not given up on your goal? Even so, is it really a permanent change or do you backslide and return to where you started in a matter of time? For some, having experienced this kind of sliding back, may increase feelings of guilt, incompetence, or frustration with just not being disciplined enough to reach their goal. Instead, they may do more harm by criticizing themselves or subconsciously giving others permission to do it for them. What if this time you try a new approach? Ignore ads on TV encouraging you to purchase a new-improved product, a new piece of exercise equipment, clothing, “magic pill”, or an artificially loaded processed drink, promising to promote permanent weight loss and beauty. Instead, look for support and truthful education about foods and nutrition, as well as how to add back nutrients that are depleted by obesity, excess alcohol, and smoking.
not really ready getting serious have a plan take action keep at it and reaching and maintaining the desired goal
performance, as well as decreasing pain and changing behaviors such as smoking, weight release, and substance abuse. Learning stress reduction, exercise, and good nutrition are the keys to maintaining healthy aging and reaching your resolution goals. Give yourself a successful new year, and new life resolution by learning tools that can give you a permanent way to success in achieving health.
Not reaching the desired goal may be due to:
a. b. c. d. e.
the goal was not personalized the goal wasn't written down a lack of visible daily changes the resolutions were not reviewed periodically
lack of support
Valerie Ozsu MSN CNM NP Nutrition Response Testing, Sr ProEFT owns Natural Health and Wellness Center Inc. She incorporates nutrition counseling, kinesiology, and hormone testing, to help men and women regain their health and vitality. For more information contact her at (707) 689-5395 or email email@example.com.
In addition, learning Pro-EFT (Progressive Emotional Freedom Technique) can increase your rate of success because you will be able to discover the underlying cause of your negative habit. You will also understand the resistance to change, and how emotional blocks are preventing you from reaching your
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t’s a new year -- the perfect time to review last year and plan for the future. Each year we get a fresh start, an opportunity to evaluate and renew our commitments to ourselves and others. Filled with hope and promise as the year begins, we resolve to lose weight, get organized, or bring better balance to work and personal relationships. Yet paradoxically, it seems, when it comes to New Year’s resolutions, reviewing the past and planning the future may not be the most successful self-improvement strategies!
and disappointment with self-soothing strategies that are comforting and health-affirming. Activities like taking time out for hiking in nature, enjoying a rejuvenating soak in the tub, listening to music, or watching the sunset from your own backyard, are more effective ways to manage stress over the long term than the feel-good mirage of addictive activities. Misuse of food, financial resources, TV and Internet or mind-altering drugs and alcohol can too easily become compulsive and “mindless”. When we lose our minds to these activities, we also lose our greatest asset -- the power to think and make positive choices.
Be the change you wish to see… NOW! By Debra Milinsky, LCSW
“You must be the change you wish to see in the world.” Mahatma Ghandi
We all know that any new venture or desired goal requires consistent effort, discipline and practice. Yet ever-present competing demands of family, friends, home care and career can take the wind out of even the hardiest sails! In my psychotherapy practice, I often hear women and men describe their struggle with the daily challenges of juggling roles and responsibilities, and the relentless multi-tasking at home and at work. Stress, anxiety and depression, which disrupt sleep, appetites and mood, make it harder to think clearly, to distinguish what they and others want and need and to respond effectively. They have a vague sense that self-care would be a good place to start. Perhaps if they could just focus and feel better, it would be easier to face and solve life problems. But just what self-care entails and how to achieve and maintain this elusive activity of caring for oneself, seems mystifying and just beyond reach. Some feel depleted and resent having to take on these burdensome tasks at all!
So, what is self-care and what do you have to do to get it?
Mindfulness is the key
Accomplishing these seemingly daunting internal and external lifestyle changes begins with choosing to be mindful in the present as we transition to desired goals. By focusing on the present moment rather than desired outcomes, a deeper sense of aliveness is awakened. Our lives are actually experienced and lived in present time. Worrying about yet-tohappen future events or ruminating about the remembered past, diminishes the experience of aliveness and interferes with the here-andnow, real time of active, open attention to the present. Being mindful in the moment – developing and practicing calm awareness while observing thoughts, feelings and also body sensations – supports self-reflection, clarity and choice. Choices based on reflecting rather than reacting bring opportunities for the positive results we seek.
Be the change you wish to see
Living in the present moment, observing your thoughts, your feelings, your physical needs and desires without judgment or future direction, invites a quiet mind that allows you to notice the most essential activity in life: b r e a t h i n g ! Attention to breathing and it’s rhythm is a powerful source of self-soothing that can reduce emotional turbulence, relieve stress and bring you closer to experiencing and manifesting your true self. Focused attention to breathing is the first step in learning how to manage muddled or impulsive thinking, to begin developing self-control, and ultimately to regulate and direct your behavior. As your mind becomes quiet, you can hear and experience your own needs and desires, and use this to inform your choices about what brings you pleasure and harmony. Gradually, you begin to experience the difference between being and doing, and discover the inherent paradox that being – rather than doing – the change you desire results in greater success and satisfaction.
Self-care is an intentional attitude and series of behaviors that promote and maintain good health. This includes being curious about one’s physical, psychological and relationship health, being well-informed about current trends, and seeking timely and appropriate treatment. Self-care is neither glamorous nor self-indulgent, even though taking care of you may include special treats and rewards.
A key factor in self-care is knowing how to successfully manage distress
© Copyright 2010 Debra Milinsky, LCSW
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Debra Milinsky, LCSW, is a licensed couple and family psychotherapist, in private practice in Berkeley and Vallejo. She helps women and men, couples and families from diverse cultural and ethnic backgrounds, and sexual and gender identities develop healthy, harmonious and satisfying relationships. Clinical specialties include: couple therapy and communication; anger & assertiveness support groups for women; psychotherapy for incest and trauma survivors; individual and family therapy for teens and children; parenting, divorce and stepparenting concerns. Contact her at 510.525.7575 firstname.lastname@example.org
mind food body
1 ½c frozen corn 2oz shredded cheddar cheese (75% fat-free) 1c sour cream (fat-free) 2tsp Mexican blend spice 2 15oz cans refried black beans (fat-free) 1c salsa 1c diced red tomatoes 1 chopped green onion Juice of a lime
Optional: 1-2 minced fresh jalapenos, 1 c diced avocado, or ½ c diced black olives
SuperDIP Healthy version of the 7-Layer Dip
Serving Size: 1 cup – Calories: 110 cal – Protein: 6g – Carbs: 20g – Fat: 2g – Fiber:5g – Sodium: 411mgs
I’ve Got a Crush On Lovers and wine have a lot in common. Let me count the ways.
am drawn to Don Draper like a bug to a bulb. It’s a good thing he’s not real. If you haven’t met him yet, Don Draper is the dreamy Mad Men character, whose appalling lapses in morality diminish his magnetism not a bit. Pinot Noir is the Don Draper of wines, smooth, silky, and a mouth full of spice. Nothing about Don is cheap. Splurge on this wine, he’s - I mean it’s - worth it. If your taste runs to muscles and the brawny guys who decorate romance novels, think about a big, buttery Chardonnay. Some of them are so fat and woody they are a joke (Fabio anyone?). Good ones, like Aidan Shaw, the furniture designer that Carrie Bradshaw let get away in Sex and the City, are structured with hints of citrus, apple, and soft touches of oak. Aidan was the kind of guy who would build you a table, and then make you a meal. Chardonnay is the steady boyfriend of wine. You appreciate it, even when you drink it every day. The fog from San Pablo Bay kisses the Carneros region, making it a prime region for this cooler climate grape, and the short hop from Solano, makes it a great place to do some laidback wine tasting. No lovers’ wine list would be complete without a nod to Petite Sirah, especially since many delicious examples are grown in our Suisun Valley backyard. Despite its name, there’s nothing about the flavor of Petite Sirah that is small, nor does it have anything to do with Syrah, a wine with which it is sometimes confused. This little grape delivers an inky blast of blueberries, chocolate, and pepper with lip-smacking tannins. Have you ever had the hots for a bad boy like Russell Brand? Tony Soprano? Then you’ll say P.S. (Petit Sirah), I love you.
Ann Miller writes about the people behind the wines at www.dot-wine.com
PREHEAT OVEN TO 400F  Spread frozen corn on a bake sheet and dry roast in oven for 10 min or until golden brown. Store in refrigerator to quickly cool.  In a separate bowl, thoroughly mix sour cream, Mexican blend spice, and lime juice. ASSEMBLY:  Spread refried beans evenly across bottom of 9 x 13 dish  Spread roasted corn over refried beans.  Spread sour cream mixture evenly over roasted corn.  Spread salsa on top of sour cream mixture.  Sprinkle cheese evenly over salsa.  Spread tomatoes over cheese layer.  Top with avocado, green onions, and jalapeno.  Chill in refrigerator for at least 2 hours. SERVING  Skip the chips! Serve this dip with sliced bell peppers to keep calories low and boost the vitamin content.
Natural in the New Year By Shihan Mary Bolz
Welcome to 2011! Natural medicine, like natural foods, does not come in a box or in a bottle. Truly natural medicine, or holistic medicine, is about enhancing the body’s own natural healing power. After all, it's nature that heals, not the physician. In traditional Eastern medicine, physicians are guides and teachers. If you haven’t experienced being treated under Eastern medicine (as in acupuncture), consider it. The Eastern healing philosophy is totally different from that of conventional Western (allopathic) medicine. In Eastern medicine, doctors adopt a truly holistic approach and responsibility to inform their patients about diet and life style. Health is a valuable and precious gift from our parents and from heaven. It is our responsibility to take care of ourselves to honor them, our children, and future generations. It is important to get children and teens on the path of health before they develop habits of eating high fat, fried, and sugary foods. A fine dessert does not need to be unhealthy; good food can,and should, be healthy. Why not try baking with your kids, spouse, or even friends, and enjoy the challenge of making a tasty and healthy dessert? Try my recipe for tasty healthy treat. Shihan Mary Bolz is a Licensed Acupuncturist, Master of Science Oriental Medicine Doctoral Fellow, FBU, 6th Degree Black Belt Okinawan Karate and Kobudou.
Bake @375 degrees F for 45 min. or until done. Makes 2-10” layers. *Lemon Walnut- substitute 1/4 c. lemon juice, 1 tbsp. grated lemon, 1/2 -1 c. roasted, chopped walnuts. *Almond Spice: 2 tsp. almond extract, 1/2 tsp cinnamon, 1 tsp. ginger, 1 tsp. clove
Shihan Mary Bolz
Great Cake Recipe DRY INGREDIENTS: 3 cups organic whole wheat pastry flour 2 cups unbleached white flour 1/2 tsp sea salt 2 tbsp. baking powder OR: 1 cup millet flour 1 cup brown rice flour 1/2 tsp sea salt 2 tbsp. baking powder LIQUID INGREDIENTS: 1 1/4 cups corn oil (organic expeller pressed) 3/4 cup maple syrup 1 tsp. vanilla extract 1 cup apple juice or orange juice, natural without sugar 8 oz. soft tofu * If use orange juice, add 1 tbsp. orange rind & 1/3 c. poppy seeds.
TOFU FROSTING 1 block tofu-boiled and water pressed out 1/2 cup rice syrup 1/2 cup peanut butter or almond butter 1 tsp vanilla , a little carrot juice
Blend in blender or electric mixer. Should not be runny. Keep working at it until you get it right. It is delicious! Make a healthy, happy 2011!
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5 Things Your Fitness Club Better Get Right
By Michael S. Parker
nrolling yourself and/or family in a professional health and fitness club is actually much easier than one may think. Health clubs have evolved over the past decade, and for such a young industry, really made remarkable strides in customer service, variety, and convenience. However, not all gyms are created equal, and finding the environment that is comfortable, is made simple just by observing five factors. I should mention price should not determine your decision; it should only be a factor. The adage “you get what you pay for” is literal in the health club industry! Over the past decade, I have been watching the attrition trends, and have developed this short guideline to help you choose the right gym. So, let’s buy once, and buy right, so you can enjoy the benefits of a professional fitness club! Ps. if you are a member of a club that’s lacking in one of these top five areas, use this list to find the right club for you. 5. Convenience & Comfort Convenience and comfort get combined as one because they play a role in your attendance. If the club is not convenient, it is unlikely you will attend often or at all. If the club you choose is slightly out of the way, but is otherwise ideal, then convenience is simply relative. Additionally, if you are uncomfortable in the neighborhood, or with staff and members, you may not attend. Conversely, if you really enjoy the staff and members, and make some acquaintances, then your attendance may improve. 4. Variety Only recently has this been a consideration for club goers. The club must pay attention to cutting edge technology and options to stay competitive. You want to be able to have a limitless fitness program, so you never get bored and stuck in an ineffective routine. Also, if a club is up-to-date, then they invest in the members, and that is usually a good indicator of prudent management. 3. Professional Trainers Look for a club with a team of certified and professional fitness trainers. In fact, I suggest new members enroll in a few sessions to get a solid foundation and connect with some staff. A club that is serious about fitness and excellent member services will demand trainers be certified, and will likely have several for you to meet. If you hire a trainer, then you will soon know what you’re doing, and attendance and results will be the reward. 2. Front Desk Attendants This may come as quite a surprise, but the front desk attendant’s attitude, cheerfulness, and helpfulness make or break a club. This is because every member interacts with the attendant, and nothing sours a workout like a rude reception. The front desk is the control center of the club, and if the attendant is not engaged then the club will not function effectively, and it will affect your experience. On your
5 4 3 2
first visit, they will ask you to fill out a waiver, so have patience. See past that and watch for a pleasant demeanor and friendly interaction. 1. Cleanliness This is without question, the most important observation a perspective member makes on the first visit. If a club is dingy, dirty, or otherwise out of order, then the management and staff will likely be just as unpleasant. A clean club reflects employee pride and professionalism, and is usually the result of solid management and operations. The classic inspection is to look at the lockerooms and see if they are well maintained. No matter the club size, lockerooms require the full staff to keep clean, so you can bet they have a strict cleanliness policy. I like to check the cardio room and see if the equipment is covered in old sweat drops or dust in the grooves. The club you decide to join has to be one that you will regulary attend. A clean, friendly, and results-based environment will be sure to encourage your attendance in order to bring you many years of health and happiness!
How to use the Gym guide: (page 34) 1. Pick a club that is close to you, or on a frequent route of travel. 2. Realize that every club is different - you will only appreciate that once you visit for a tour. 3. Don’t feel pressured to join. But be ready to make a decision if you like what you feel. 4. Hire a certified trainer with the expertise to create your program and support you through it. Most new members get a membership but never come back - a trainer can help prevent that. 5. Lastly, don’t let price deter you! FIND a way to afford whatever your body needs to succeed. Just think of how much you would spend if your car needed extra tires. Now think of how much you should invest to get rid of the extra tires around your waist. J
Michael Parker is president of Club Management Solutions, Inc. For more information on preferred health clubs in Solano County or to find out more about nationally recognized certifications contact Michael at www.theclubsolution.com.
Benicia Jazzercise 707-746-0970 378 East Military Street, Benicia, CA Email email@example.com
Benicia Jazzercise offers group exercise classes, each a fusion of dance-based cardio along with strength work that features Pilates and yoga movements. Enjoy the fun, the burn, and the music! New Year’s Specials: $20.11 for the first month (joining fees of $75 may apply, expires January 31st, 2011) Join us January 24 for a ONE DAY SALE! Group Fitness classes per week: 30+ Unique Services: Unlimited classes, Small group classes, One-on-One Personal Touch classes , Classes specific to children and seniors available, No long term contracts Amenities: Babysitting is available at many classes Avg. Monthly Investment: $40
Active Lifestyles Fitness Studio 707-455-0190 560 Main Street, Vacaville, CA Email firstname.lastname@example.org
Since 1998, Active Lifestyles has provided a safe and private setting where members receive supervised workouts based on the five components of fitness: cardio training, strength, nutrition, flexibility, and recovery. This private personal training studio is fully equipped with free weights, strength machines, cardiovascular equipment and a multi-purpose room for group training and classes. No matter your age, Active Lifestyles will design a fitness program to achieve your health and well being. Remember, “What you do today, determines the quality of life tomorrow.” New Year’s Special: “Fitness at 50” begins January 2011 Group Fitness: Yoga, Zumba, Sport-specific classes Unique Services: Women’s cardio sculpt, Men’s only strength, Rehabilitation Amenities: Massage & Holistic Therapy Avg. Monthly Investment: $200
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Curves 1335 Oliver Rd Fairfield, CA 94534 707-434-1111
3023 Alamo Dr Vacaville, CA 95687 707-446-0454
110 Railroad Ave G-2 Suisun, CA 94585 707-434-1555
5041 Business Center Dr Fairfield, CA 94533 707-864-6234
1910 N Lincoln #104 Dixon, CA 95620 707-678-4200
FITBODIES I.N.C. 707-628-5600 97 Dobbins Street Ste #C, Vacaville, CA Email email@example.com www.studiofitbodies.com
FITBODIES I.N.C. is not a gym, but a unique personal training studio, providing you an alternative experience in fitness. Held in a peaceful and nurturing environment Robin and her team of fitness professionals offer expertise in a variety of fitness related areas. Specialties include Pilates, Weight Training and Indoor Cycling with both group and private sessions. FITBODIES specializes in small group sessions, to ensure proper form and technique of movements. With four highly educated fitness professionals, FITBODIES has a combined 80 years of experience. Specialty classes and workshops are scheduled throughout the year. Group Fitness Class per week: 30+, Indoor Cycling, Mat Pilates, Burn/Build, Weight Loss Weight Training, Private Sessions are available Amenities: On-site massage therapist (Sundays, Mondays by appointment) Avg. Monthly Investment: $80 (fees are based on the number of weekly sessions attended) No enrollment fees
707-747-6677 1100 Rose Drive Ste #160, Benicia, CA Email firstname.lastname@example.org or email@example.com www. griffinfitness.com Griffin Fitness designs programs for all levels, and each program is tailored to suite particular goals. Strength training is the emphasis, but programs can include elements of yoga, floor Pilates, core stabilization, and sport specific programs. New Year’s Special: No enrollment fees Unique Services: Free consultation, Service to special populations, Appointment only extended hours Amenities: TRX system, Kettlebells, Free towels Avg. Monthly Investment: $65 Train with a friend (both receive 30% off )
CrossFit Vacaville North 707-628-8740 3777 Vaca Valley Parkway, Vacaville, CA Email firstname.lastname@example.org www.crossfitvvn.com
New Year’s Special: Free introductory classes for new members Group Fitness: Daily group training sessions, Cardio, core-strengthening, weight lifting, nutrition counseling, and mobility Private Sessions by appointment The Compound Strength and Conditioning program is based on functional body weight movements to include weight lifting, and Unique Services: Specialized equipment for strongman events, endurance cardiovascular training. When these movements are combined with a training, and sports specific programming high level of intensity the result is stamina, strength, and flexibility. Amenities: 6200 square foot training compound, New weight racks with Group training sessions are lead by experienced coaches with lifting platforms, Over 2500lbs of weights including bumper and metal plates backgrounds in personal training, power lifting, body building, Olympic weight lifting, Mixed Martial Arts, Cross Fit, and various sport specific Avg. Monthly Investment: $100 programs. All sessions are taught at the level of the participant from Discounts for military and first responders beginner to advanced.
707-474-5292 154 S. Orchard Avenue, Vacaville, CA Email email@example.com crossfitvacaville.com
CrossFit Vacaville provides you an incredibly effective strength and conditioning program that burns fat and builds muscle. You will perform functional movements at a high intensity, giving you a comprehensive and full-body workout in under an hour. Workouts are constantly varied and unique, which means every workout uses different completion criteria, ensuring that you always make progress and never get bored. Some exercises will be familiar, but many will be new and challenging. Anyone can excel at CrossFit. You will never be expected to lift weights beyond your level or perform movements beyond your skill set. However, you will always be encouraged and challenged to improve you performance and skill levels. New Year’s Special: ½ off first month, One week free Free entry into the Nutrition Challenge (new members only) Group Fitness: Team Nutrition Challenge starting January 9th Unique Services: Registered Dietician, 4:1 client to trainer ratio, CrossFit Kids Amenities: Open Gym Policy Avg. Monthly Investment: $110
707-447-4553 630 Orange Drive, Vacaville, CA Email vacavilleCA@anytimefitness.com www.anytimefitness.com Anytime Fitness provides twenty-four hour access to its members, with some of the most competitive membership rates in the area. Members don’t suffer overcrowding during peak time as the twenty-four hour access allows them to come in anytime they choose. Anytime Fitness secures a safe workout environment with a $20,000 security system. New Year’s Special: No enrollment! No processing fees (A savings of over $100.00) No payment due till following month (expires February 1st, 2011) Unique Services: Personal Training, Free wellness program, 24 hour access, 24 hour security Amenities: HumanSport, Free weights, 3D Max-Rax, Elliptical cross trainers, Exercise cycles, treadmills, HDTV’s; TV’s equipped cardio machines, Private changing rooms, convenient parking Avg. Monthly Investment: $30
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New Year’s Special: $25 processing fee, waived if paid in full Group Fitness Classes per week: 50+ (Zumba, Pilates, yoga, group cycling, reps and sets, Ab core, stretching, and water exercise)
707-447-4653 201 Main Street, Vacaville, CA Email firstname.lastname@example.org www.goldsgym.com With over 27,000 square feet, Gold’s Gym offers anything a health club member could need. Conveniently located on Main Street in the heart of downtown Vacaville, Gold’s Gym offers excellent service and a motivating environment. Certified personal trainers and class instructors can teach you all you need to know to reach your goals. Gold’s Gym is owned and operated by people who live and work right here in Vacaville. They are active members in the community and continually support local community fundraising efforts. Gold’s Gym belongs to the Chamber of Commerce and the Downtown Vacaville Business Improvement District.
Unique Services: Train at 9000 feet with High Altitude/Hypoxic training BodPod body composition testing TRX Suspension Training Kettle bell Pilates Reformer Training Juice bar Towel service Amenities: New Keiser bikes in group cycling; indoor pool; spa; men’s and women’s sauna; Kid’s Klub babysitting; locker rooms; day use lockers Avg. Monthly Investment: $39/single, $65.95/couple
707-451-7300 787 Orange Drive, Vacaville, CA Email email@example.com www.vacavillefitness.com
Vacaville Fitness is a twenty-four hour self service gym that offers a unique solution to all of your fitness needs. Vacaville Fitness offers brand new, state-of-the-art, FreeMotion cardio and weight training equipment, HDTVs, showers, and a clean and comfortable work out environment. The twenty-four security system includes surveillance cameras, a secure entry, and emergency buttons. The goal, at Vacaville Fitness, is to provide you with the most safe, convenient and effective work out environment possible. The staff is friendly and knowledgeable. Visit for a free workout and tour! New Year’s Special: $0 enrollment fees, $0 security fees for our new members this month Group Fitness: Boot camp 5 days a week at various times Unique services: Each member gets a free fitness consultation with a certified personal trainer and 50% off a one month boot camp membership. Amenities: Brand new FreeMotion equipment; State-of-the-art security Avg. Monthly Investment: $24.95/month with a 12 month membership.
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Lakeridge Fitness 707-552-4653 765 Sereno Drive, Vallejo, CA See us on Facebook!
Lakeridge Fitness is an expansive facility with over 60 pieces of cardio and weight lifting equipment ranging from dumbbells, pulleys, and cable machines to free weights. The facility is never overcrowded because of the openness of the facility. We offer a friendly and safe environment for all levels of fitness with a vibrant and energetic atmosphere. Lakeridge Fitness is fitness for everybody! New Year’s Special: 2 memberships for the price of 1 for $375 Free Personal consultation (new members only) Group Fitness classes per week: 29+ (featuring Yoga, Pilates, Spinning, Cardio-Specific, Core-Strength, and Weight Training) Unique Services: Lunch time group fitness classes, Boot camps, 2hr long classes on Friday nights for an extra challenge, Open until midnight Amenities: 60+ pieces of workout, Dry sauna Avg. Monthly Investment: $30 month-to-month
707-642-5425 4380 Sonoma Blvd #224, Vallejo, CA Email firstname.lastname@example.org www.knuckleuptrainingcenter.com Knuckle Up Training Center is a cutting-edge weight loss and a Cesar Gracie affiliate MMA training facility. Knuckle Up introduced the Billy Blanks Tae Bo workout to Solano in 1999. Visit for a new workout called Adrenaline, which combines MMA conditioning, cardio, plyometrics and agility drills set to hip hop music. Our fitness program is designed to complement an individual’s goals to get in shape by providing cardio, strength and nutritional guidance. We strive to make our clients feel like they can accomplish anything through will power! New Year’s Special: We offer a free one week pass for all SolanoFit readers. Group Fitness classes per week: 60+ (featuring Billy Blanks Tae Bo, Adrenaline, Body Blast Sculpt, Cardio Heat, Hip Hop Sculpt, Zumba, Boxing, Muay Thai Kickboxing, Cesar Gracie Jiu Jitsu,Wrestling, Escrima Stick Fighting, Kids and Teen MMA, Boxing, Jiu Jitsu programs) Unique Services: Nationally certified personal trainers specializing in different areas; Weight loss bootcamps; Full weight training facility coming Spring 2011; Kids classes Amenities: Free weights, Kettlebells, 3 group fitness rooms for simultaneous classes Avg. Monthly Investment: $30-$79, No membership required
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Your Body Works 707-863-9620 424 Executive Court North #C, Fairfield, CA Email email@example.com www.yourbodyworksfairfield.com
Your Body Works is a unique and modern fitness environment that integrates targeted exercise, nutritional counseling and continual on-site support. With the best brands in fitness equipment, owners Amy and Mark Fischer have designed a facility based on scientific data and their knowledge of human physiology. Your Body Works provides immediate guidance and support whenever you need it. Whether your questions relate to the proper use of equipment, a program on the fitness schedule, or a nutrition plan, they take responsibility as business owners to assist you, always. New Year’s Special: One month trial membership and massage for $95, expires Jan. 31, 2011 Group Fitness classes in a week: 10+ Unique Services: Personal training; USAT certified triathlon training center; Injury prevention and rehabilitation; Yoga; Boxing; TRX suspension wall; Triathlon club
Health Education & Training Center
Amenities: Equipment from high quality brands: Octane, Cybex, Startrac, Powerplate, Title, TRX; Massage therapy; full service locker rooms with brand new showers and modern lockers; Organic/gluten free nutrition food products and supplements Avg. Monthly Investment: $39
707-455-5010 671 Elmira Rd, Vacaville, CA Email firstname.lastname@example.org www.inshapeclubs.com (MOVING to 615 Elmira Rd Vacaville SOON) In-Shape Health Clubs is ranked as one of the top 20 health club companies in the United States with over 40 locations in California. Founded in 1981 with one club and a vision for helping people stay healthy, the company has experienced strong, consistent growth that has exceeded expectations. At In-Shape you will experience state-of-the-art equipment, programs for men, women, and children. Let one of their professional and courteous employees show you the many amenities that will meet your family’s health needs. There is no need to look further - you have found your home for an “In-Shape” lifestyle.
New Year’s Special: visit for details Group Fitness Classes per week: 65+ including (Yoga, Pilates, Core strengthening, Cardio dance, Zumba, Hip Hop, RIPPED, High intensity aerobics, Cycling) Resistance-oriented classes (Resist This, Body Sculpt, and Muscle Blast) Aqua aerobics (Aqua Zumba, Waterworks classes) Unique Services: Kids Rock Wall, Tanning, Free FitStart Personal Training consultation, Massage studio, Snack bar, Women’s workout area, Towel service, Boot camps Amenities: Indoor lap pool with waterslide, Outdoor pools, Sauna, Steam rooms, Kids club, Racquetball courts Avg. Monthly Investment: $30-$60 (discounts available for couples and families)
f you didn't find what you were looking for, try any number of these alternatives near you. And be sure to let us know how good they are after you visit! Give us the skinny at email@example.com.
Millennium SportsClub Vallejo 707.644.7788 124 Lincoln Rd East, Vallejo, CA Email Bhicks@millenniumsportsclub.com www.millenniumsportsclub.com
Check out these others: • 24 Hour Fitness—4300 Sonoma Blvd #408, Vallejo, CA; 707.558.8085
• 24 Hour Fitness—1519 Gateway Blvd, Fairfield, CA; 707.423.9450
Millennium Sportsclub Vallejo is the premier full service health club serving Vallejo and Benicia. From the large indoor heated pool to the lighted tennis courts, members rave about the possibilities at Millennium. Millennium is dedicated to excellence in fitness education, which is why each of their trainers is NASM certified or higher. Once you step inside, you will understand for yourself why Millennium SportsClub is in a class all its own.
• Anytime Fitness—2600 Plaza Court Ste #D, Dixon, CA; 707.693.9500 • Benicia Fitness—606 1st Street, Benicia, CA; 707.745.1511 • Benicia Health Fitness—1150 West 7th Street, Benicia, CA; 707.751.0273
New Year’s Special: No enrollment New members receive 2 hours Free Personal Training assistance
• CrossFit-VJ—145 Valle Vista Ave #D, Vallejo, CA; 707.644.3226
Group Fitness classes per week: 40+ (featuring LesMills BodyPump, BodyCombat, BodyFlow, Tai-Chi, Pilates, Yoga, Water Aerobics, Cycling, Balletone, Fit-Talk)
• Curves—2038 Columbus Parkway, Benicia, CA; 707.745.2150
Unique Services: Massage Therapy, Physical Therapy, Registered exercise physiologist, On-site weight loss clinic, basketball camps, volleyball camps and all of our new members receive nearly 2 hours of personal training assistance, just to help them get started.
• Curves—3666 Sonoma Blvd, Vallejo, CA; 707.557.6419 • Dixon Fitness Center—1115 Stratford Ave #G, Dixon, CA; 707.693.9171
Amenities: From our weight room to our cardio equipment to our boxing/ MMA facilities, nearly all of our equipment is new.
• Fitness 19—70 Peabody Road, Vacaville, CA; 707.447.1919
Avg. Monthly Investment: $40 Visit for membership details
• Lady Fitness—254 #D Sunset Ave, Suisun, CA; 707.421.8083 • Lady Fitness—1949 Peabody Road, Vacaville, CA; 707.447.4176 • Millennium Sportsclub Rancho Solano—3250 Rancho Solano Parkway, Fairfield, CA; 707.438.2582 • Millennium Sportsclub Vacaville—3446 Browns Valley Road, Vacaville, CA; 707.446.2350
• Olympic Health Club—939 Tennessee Street, Vallejo, CA; 707.643.6887 • Snap Fitness—5030 Business Center Drive Ste #150, Fairfield, CA; 707.864.8020 • Solano Athletic Club— 1471 Holiday Lane, Fairfield, CA; 707.429.4363 • Solano Athletic East Club—3001 Dover Ave, Fairfield, CA; 707.422.2858
• Ultimate Fitness—120 West American Canyon Road #M-1, American Canyon, CA; 707.644.4110
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for GREAT looking
1 2 3 4 5 6
Dial in your diet – Fatty foods will wreak havoc on your complexion – go for balance by adding green, reds and yellows to your diet – and we are not talking candy – vegetables people! Work your skin – exercise increases circulation, hence enhancing distribution of nutrients to your skin. It also ensures you get restful sleep, giving your skin a chance to rejuvenate. Cover your face – Prevent sun damage by using a facial moisturizer that contains sunscreen, at least SPF 15
Watch your eyes- Skin under the eyes needs special attention, as it is the most delicate part of your face. Invest an in a cream with emollient moisturizers. Polish Perfect – Exfoliate your skin with a gentle scrub. It will polish away flaky skin and allow the emollients in your moisturizer to work more effectively. Drink more water -- Coffees and sodas do your
skin no favors. Replace with water, and lots of it. For a better taste, just add a flavor packet to your water bottle
Keeping Warm with the Right Moustache
I t’s cold outside, and nothing goes with a warm sweater like a well-formed moustache. Below are tips on selecting the appropriate moustache design for thine upper lip. Consider the following:
Overall length of the mouth Size of the nose Size and fullness of the upper lip area Overall width of the cheeks Shape and width of the jaws and chin area Density of hair growth Facial hair color and texture Current moustache fashions and trends
Remember, your face has features and shapes that can complicate the equation: apple, pear, plum, banana, or watermelon. Choose a moustache shape that rhymes with your facial shape and nose configuration: 1. (Watermelon) Large facial features in general - heavy moustache will work with a larger face. 2. (Pinocchio) Prominent nose - medium to larger moustache will balance a prominent or hooked nose. 3. (Banana) Long, narrow face - medium to narrow moustache works best. 4. (Cheshire Cat) Extra-large mouth or prominent teeth - triangular or pyramid shaped moustache. 5. (Teeny Little Superguy) Extra-small mouth - medium, short moustache. 6. (Plum) Small facial features - small triangular moustache. 7. (Homer Simpson) Wide mouth with very prominent upper lip - heavy moustache or large handlebar moustache or a large, divided moustache. 8. (Apple) Round face with regular features - semi-square moustache. 9. (Sponge Bob) Square face with prominent features - heavy, linear moustache with ends curving slightly downward. 10. A full beard that is trimmed into a rounded or square shape and worn with a moustache will disguise a pointy or very prominent chin. As always, it’s wisest to ask the people closest to you what design appeals to them. Consider the feelings of your spouse, significant others, friends, and family when you begin the development of a moustache. Hair is tricky when you have it, and missed when you don’t, so trim carefully and stay warm.
(Check out different hair care and styling tips at HairBoutique.com.)
Rejuvenate wit h Aromat herapy looks body
By Karen Layton
ssential oils are the pure living substance of different parts of plants such as: flowers, leaves, grasses, fruit peel, bark, or resins. The oils are distilled in various ways, depending on the oil and its use. Aromatherapy is the use of these “pure essential oils” to enhance emotional and physical well-being. The aroma from the oils can be inhaled into the lungs or applied topically to the skin. Consider these safety tips in order to get the full benefits of aromatherapy. 1. Essentials oils should never be applied to the skin in their undiluted form. Instead, you’ll need to dilute them with a carrier like olive oil, sweet almond oil, or body lotion. 2. Essential oils are highly flammable. It is important to handle with care. Always seek professional advice before using essential oils if you are pregnant or have a medical condition, such as epilepsy or high blood pressure. Karen Layton is an experienced esthetician and owner of Skin Indulgence in Fairfield, California. To learn more about pure essential oils, contact her at www.ashes2beauty.org or stop by any Thursday between 11am – 5pm.
POPULAR OILS AND THEIR USES
supports healing of irritated skin and promotes sleep.
stimulates and improves breathing.
stabilizes mood, improves circulation, and nourishes mature skin.
James H. Riley, CFP®, EA
Investment Management-Financial Planning
NAPA WEALTH MANAGEMENT 1836 Second Street Napa, CA 94559 (707) 252-1343
Scan Me A QR Code Up Scotty
Is a quick response two-dimensional code readable by QR scanners, mobile phones with cameras, and smartphones. The code consists of black modules arranged in a square pattern on a white background.
In an instant the QR codes link you to text, video, or product information. Dozens of free QR code applications exist. All the rage in Japan, tech experts believe that the wave has already hit American shores. Microsoft, Google, and several other companies have already adopted the technology, and will soon launch upgrades. If you haven’t seen them yet, you soon will! Sound complicated? If you can take a picture using your cell phone, you can scan a QR code. If your phone doesn’t already have Google Goggles installed, google Goggles and follow the instructions to download it to your smartphone. Each issue of SolanoFit will offer prizes, videos, and useful tips through QR codes. Join the age, and get scanning to WIN! No Smartphone? No worries! Just go to www.solanofit.com to enter contests!
42o l a n o F i t M a g a z i n e S
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Rock it if you got it, and even if you don’t, just be comfortable and be tasteful.
On the Other Hand: Please wear clothes! That means wear shirts, pants, and shorts that cover the delicacies, tank tops that keep parts relatively stable, and shoes! G-stringy outfits scream, “Help me! I am a danger to myself and others.” No shirt, no shoes, no service. If you forget one of the above, check the lost and found, as we are sure you will find something your size.
By SolanoFit staff Getting back into a regular fitness routine at your local gym is tough enough without having to deal with rude or inconsiderate people. Beware, not everyone received good home training as a child. But, whether it’s your first trip to the gym, or your first trip back, these 8 rules will help you navigate the crowd of New Year’s Resolutionists.
Talking too Mucho: Talking out loud and disrupting an instructor while he/she is leading class, is like taking a shower with your socks on: completely inappropriate. Just like in any class or seminar, chatter, obnoxious behaviors, or ringing cell phones make it difficult for others to enjoy the instructions. If you are in the aerobics class, BE in the aerobics class. Keep the chatter afuera.
Speaking of Cell Phones: We’ve all been there: on a call that was too important, too funny, or too juicy to put down. Don’t forget that everybody else can still hear you. And wearing your blue tooth into the gym doesn’t make you any cooler – just spooky. Most gyms have gotten hip to this, and have put up signs for no cell phone use. Do your fellow gym goers a favor and finish your conversation in the car. Unless you’re famous, nobody wants to hear about your drama.
Stinky Pete: Unless you are the most interesting man in the world, and your blood smells like cologne, you are going to need deodorant. But dipping yourself in cologne before you work out, is not the answer either. Sweat and heavy perfume don’t mix. If people can smell you coming down the hall, and the only thing following you overhead is a gray haze, it’s time to take another shower. Remember Pig-Pen in Charlie Brown? Nobody wants to be Pig-Pen.
Speaking of Hogs: Sharing the equipment is a testament to the maturity that adults are capable of wielding. Alas, gyms often bring out the brats in us. Don’t hog the treadmill when you know there is a line of others who want their turn. Most clubs have a 15-30min maximum time when people are waiting. If you are in the free weight room, ask the person using the
same equipment that you want to use, to “workin”, which means to alternate sets. That way you’re not waiting around watching when you should be burning. You don’t burn calories watching.
Red Light, Green Light: Gyms have long carried the stigma of “pick-up joint” (some gyms more than others). And while you can’t harass the willing, unwanted and inappropriate behavior should be reported immediately. Some people won’t get the hint, until management cautions them. Some others need a visit from the local police. Either way, keep yourself safe by reporting any suspicious or bothersome behaviors to club management. How to report offenders? On the whole, fit people are happy people, so don’t let the rare sour grape ruin your me-time at the gym. However, if you see an offender of any of these 8 rules, let club management know that they have a level <listed number of offense> offender in the <location of club>, and that the member needs to be reminded of club policies. (Your club should have a brochure of policies handy.) Eg. “There is a level 5 offender in the cardio deck, please respond with a copy of membership policies, code 3.” If your gym can’t readily produce a copy of the policies…don’t fret. The pledge below can be printed and memorized to easily remind others to be courteous:
I pledge allegiance to this courtesy creed of each health & fitness club in America, and for the etiquette by which it stands, one membership, under contract, indivisible (except with a 30 day written notice), with courtesy and happiness for all.
So Fresh and So Clean: Ok. We don’t mean to sound like a nagging parent, but clean up after yourself! Wipe the workout seat or bench down when you’re done. Throw away the paper towel you use. Make sure that the paper towel actually lands in the trash bin. Put away your free weights (where they belong), and try to remember to leave with all the stuff you brought.
Too Cute for School: This is a tough one. As difficult as it to work out, some members are helped by dressing the part, and looking good when they come to the gym. We approve! A large part of fitness is about building self-confidence, so yes, you should like what you see in the mirror. Some members may be jealous or may snicker at your matching outfit – whatever.
YOUR FINANCIAL FITNESS
is generally much easier for a professional to manage an IRA account.
Welcome to “Your Financial Fitness,” a column designed to provide a platform for questions on finance and retirement. Each column addresses topical questions, submitted by readers, and generalized for all. Questions are selected based on their suitability for the column. See below for submission information.
As you explore options, here’s a heads up - absolutely do not ask your employer to issue you a check for the 401K funds and then deposit them into something like a regular savings account. Keep in mind that general funds withdrawn from a 401K or an IRA, will be taxable income!!
With Jim Riley CFP™, EA
Planning for You Future
Means Taking Steps Now
Catherine (Fairfield, CA) asks: I’m 6 months from retiring, and I’m wondering what to do with my 401K after retirement. I’ve been faithfully depositing funds into it for a long time. Jim Riley: After retirement, rolling your 401K over into an IRA account usually allows considerably more choices, as far as investments go. But before you submit the request to transfer your 401K funds, open an IRA account. Some 401K plans allow you to transfer funds directly into an IRA. Others insist on mailing you a check. Either way, having a ready destination account will facilitate making the deposit in a timely manner. In addition, to avoid any unnecessary tax bills, you must roll the 401K into an IRA within 60 days. In my practice, I’ve learned that it
Catherine: I notice my 401K funds are invested with a large mutual fund company. Do I need to keep the funds with that mutual fund company, or can I place them where I wish?
Jim Riley: You are under no obligation to continue using the firm that holds your company’s 401K accounts when you open your IRA. And you are free to make appointments with representatives from other chosen custodial firms, and see what they have to offer, without being obligated to move your funds to them. If you intend to seek the help of a professional in managing your retirement, I recommend that you interview a number of them as well. My rule of thumb - don’t let anyone press you into decisions that don’t feel comfortable. A successful retirement = planning = peace of mind. It’s never too early to begin planning for that well deserved goal! Larry (Napa, CA) asks: I’m only 23, just out of college, and working in my first job. I don’t have a lot of assets. I don’t have a will. Do I need one now? If not now, when? Jim Riley: Experience has taught me to encourage anyone and everyone to write a will. The advantages far outweigh the disadvantages. I know, firsthand, those individuals who die without a will, often saddle family members with needless headaches. An attorney at law can better address the specifics of your situation. I suggest you begin by visiting the State Bar of California’s website (http://www.calbar.ca.gov), and read their excellent pamphlet, “Do I Need a Will?” Also the public library often has an area devoted to legal issues to help you sort through it.
DO YOUR FEET HURT?
While you’re thinking about these things, you might also consider writing personalized instructions for friends and family in the event of your death – instructions such as: preferred manner of burial or cremation; whether you wish to donate your organs; who will take care of your cat, your dog, etc. (Personal wishes such as these are often best left out of a will.) When your will and instructions are completed, don’t put them in a safe deposit box and forget them. Make sure your loved ones know where these documents are and how they can be readily accessed. Notify these persons each time you update your will or move.
Let the fit experts at Fleet Feet Sports help your sore feet. Fleet Feet Sports Vacaville 354 Merchant Street Vacaville, CA 95688 707.449.9266 www.fleetfeetvacaville.com
I admire your willingness to think about this subject. Taking responsibility for yourself in this manner is not only wise, but also a loving gift to friends and family in preparation for that far away day. Jim Riley is the Director of Planning for Napa Wealth Management. He has an extensive background in wealth management with particular expertise in retirement planning, tax preparation, insurance and accounting matters. Send submissions to Jim@NapaWealth.com .
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PROTECT YOUR HEALTH Immunizations By the Doctors at Northbay
tarting the year with a health assessment that includes making sure your vaccinations are up to date, is good advice no matter what your age.“Often adults assume that the vaccines they received as children will protect them for the rest of their lives,” says Daman Mott, NorthBay Healthcare’s director of infection control. “While this may be true for some diseases, there are several reasons to review your immunization record with your doctor.”
Depending on your age, you may have missed the many modern vaccines now routinely available for children. First, some adults were never vaccinated as children. Depending on your age, you may have missed the many modern vaccines now routinely available for children. Vaccine recommendations for adults are based on a variety of factors including age, overall health status, and medical history. If you were born before 1957, you can consider yourself immune to measles and mumps, simply because you probably had the diseases or were exposed to the natural viruses and developed immunity. Those born between 1963 and 1967, who were vaccinated with an unknown type of measles vaccine, may need a booster shot. Women of childbearing age, regardless of birth year, should determine their immunity to rubella before becoming pregnant. Rubella is known to cause birth defects, if the disease is active when a woman is pregnant.
Aren’t Just for Kids fall. One reason is simply that the influenza virus changes each year so re-vaccination is necessary for adequate protection. But the other is that the disease can be more severe in older people because they take longer to recover. Adults over age 65 should receive a pneumcoccal vaccine to protect themselves from one form of pneumonia. This is a one-time vaccination that should provide protection for life.
Daman Mott, M.D.
Finally, if you travel, be sure to investigate the types of disease you may encounter, and discuss with your physician the proper steps to take for immunity. Preventing diseases through immunization has been called one of the greatest health benefits developed in the last 50 years. Modern vaccines are among the safest medicines available today, and are necessary regardless of your age, gender, race, ethnic background, or country of origin. Staying up-to-date on vaccinations to protect themselves, their families, and their communities from serious and sometimes lifethreatening disease is everyone’s responsibility. For more information about protecting yourself from disease, read Daman Mott’s Infection Connection blog at www.NorthBay.org.
Today’s Measles, Mumps, and Rubella (MMR) vaccine protects against all three diseases. Second, immunity to some diseases can begin to fade over time, even if you received a vaccination, Mott explains. This is the case with pertussis (whooping cough) and tetanus. Whooping cough is an epidemic in California right now, and several children infants died from the infection last year. While young children are most susceptible to whooping cough, it can be spread by teens and adults, which is why the entire family should be vaccinated. Tetanus is a serious disease caused by bacteria found in dust, soil, and manure. While many people think you get tetanus from stepping on a rusty nail, this is only one of the many wounds that can lead to a tetanus infection. Others include body piercings, cuts and lacerations, animal bites, tattoos, splinters, and even injection drug use. Adults should receive a tetanus vaccination every 10 years. A Tdap vaccine protects against tetanus, diphtheria and pertussis (whooping cough). And, as people age, they become more susceptible to serious disease caused by common infections such as influenza and pneumonia. Adults over age 50 should plan to have an influenza vaccination every
OU AT RISK? Y E AR
By Sutter Solano Medical Center
Heart disease is the leading cause of death for men and women in the United States. You can limit your risk by living a healthy lifestyle and paying attention to potential symptoms of heart trouble. “It’s unfortunate that more than 400,000 people in our country will die suddenly this year, many of them from cardiovascular issues,” says Edward Yoon, M.D., a board certified cardiologist at Sutter Regional Medical Foundation and on staff at Sutter Solano Medical Center. “Some of those people may have been able to prevent or reverse their conditions with healthy habits.”
Heart failure, stroke and heart attack are conditions that fall under the umbrella of heart disease. A heart attack occurs after muscle cells die or are injured when blood flow to the heart is suddenly reduced. If a large area of muscle is damaged, it can lead to heart failure..
Help Reduce Your Risk
Heart disease is the number-one cause of death in the United States. That’s why Sutter Medical Foundation is holding a free community lecture in February—featuring health information. For more information, please call 707-428-2747 or email firstname.lastname@example.org.
❝Not everyone who experiences heart disease will have classic risk factors—such as
being overweight or having high blood pressure,❞ says Dr. Yoon.
Heart failure occurs when the heart is damaged and can no longer pump effectively—often after a heart attack. The primary symptoms of this condition are fatigue and shortness of breath.
Edward Yoon, M.D., a board certified cardiologist with Sutter Medical Foundation and on staff at Sutter Solano Medical Center, practices in our Fairfield care center. To request an appointment, visit srmf.org or call 707-427-4900.
THE LARGEST FITNESS BOOT CAMP IN THE WORLD!
Stroke occurs when blood flow to the brain is suddenly and severely reduced. This is often caused when plaque buildup in a blood vessel breaks off and blocks the flow of blood. Signs of stroke include vision loss, weakness in a leg or arm, and slurred speech.
Risk Factors and Prevention
“Not everyone who experiences heart disease will have classic risk factors—such as being overweight or having high blood pressure,” says Dr. Yoon. “That makes it even more important to be aware of heart disease symptoms and to be aggressive when you suspect something may be wrong.” Keep alert for signs of heart disease if any immediately family members have suffered heart problems, especially at a young age. This includes men under age 55 and women under age 65. When suggesting preventative measures, Dr. Yoon recommends routine blood pressure and cholesterol checks and maintaining a healthy weight to reduce the amount of stress on your heart. Following a healthy diet and exercising regularly can help with your weight. “Following a Mediterranean-style diet rich in fresh fruits and vegetables and good fats from nuts, olives and fish is one of the best things you can do for your heart,” he says. “You should also exercise continuously for 20 to 30 minutes a day. Talk with your doctor about activities that can safely get your cardiovascular system going.”
Start your own adventure today! Take my 4 week class.
Mon/Wed/Fri at 4:45 a.m. ($199) Or Tues and Thurs at 9:00 a.m. ($135)
CA Licensed PT Assistant, Certified Pilates Instructor
Learn more about this dynamic program Contact us at
VacavilleBootCamp@yahoo.com or (707) 290-3131 www.VacavilleBootCamp.com
Your Life, Your Body, Your Adventure! w w w. s o l a n o f i t . c o m
U.S. News & World Report Ranks Touro University in Top Ten in Producing Primary Care Providers (Vallejo, CA) The U.S. News and World Report national ranking of medical schools placed Touro University’s College of Osteopathic Medicine tenth in the nation for percentage of medical students who are going into primary care residencies.
producing primary care providers to help meet the health care needs for this new millennium,” said Dr. Clearfield. Provost and Chief Operating Officer Marilyn Hopkins added that Touro University’s emphasis on primary care providers was a reflection of the university’s commitment to public service.
Touro Outranks Numerous Prestigious Universities
The prestigious national rankings determined that, after averaging graduating classes of 2007, 2008 and 2009, 56 percent of Touro University’s College of Osteopathic Medicine graduates were accepted into primary care residencies.
The high percentage produced by Touro University counters the national trend, which indicates that the majority of medical students are choosing specialty care residencies. The decline in medical students choosing a primary care career is posing a serious crisis for the health care system. The need for primary health care providers will be further exacerbated as the nation transitions into a more inclusive health care system, coupled with the dramatic rise in aging “baby boomers.” A survey of medical students, conducted in 2008 by a professor at the University of California at San Francisco, showed that only 2 percent of medical students planned to go into primary care. In a similar survey conducted in 1990, showed that 9 percent were going into primary care.
“Touro’s mission is anchored in service to humanity,” said Dr. Hopkins. “Our focus on producing substantial numbers of graduates who choose to dedicate themselves to family practice and other primary care specialties is a service to the nation.”
Touro is a system of Jewish-sponsored non-profit institutions of higher and professional education. Touro College was established in 1971 primarily to enrich the Jewish heritage, and to serve the larger American community. Approximately 18,000 students are currently enrolled in its various schools and divisions. Touro College has branch campuses, locations and instructional sites in the New York area, as well as branch campuses and programs in Berlin, Jerusalem, Moscow, Paris and Florida. Touro University California and its Nevada branch campus, as well as Touro College Los Angeles, are separately accredited institutions governed in common by the same Board of Trustees as Touro College. For further information on Touro College, please go to: http://www.touro.edu/media/.
SportRehab Physical Therapy using Pilates for Rehab
Dean of Touro’s College of Osteopathic Medicine Michael Clearfield, DO, said he was proud that from its inception, Touro University College of Osteopathic Medicine has consistently outperformed the national average in producing high quality primary care providers. “The Touro College of Osteopathic Medicine will continue to assiduously address this looming crisis, by maintaining its focus on
81 Cernon Street Vacaville
www.sportrehabphysicaltherapy.com SolanoFit Magazine
Jennifer Marie Cooper
ne would think that having free access to the gym, as the GM of a thriving health club, would be a dream. But ask any gym administrator – its often harder than you realize. From billing, to balance sheets, and the varying needs of thousands of members it’s not always the place to get alone time. Meet Jennifer Cooper. Even though this Berkeley grad studied physical therapy she still had a lot to learn before creating a program for herself. “I knew how the body should move mechanically, but I didn’t know how to create a program to develop lean muscle.” After the birth of her three children and the unfortunate passing of her grandfather, Jennifer found herself in a rut. It wasn’t long before she looked in the mirror and realized what she had become. “I looked at myself one day, and I knew I had to change. I wasn’t happy with how much weight I had put on.” Once, her husband of fifteen years heard her complaining about her weight. “He told me to stop complaining and do something about it.” So she did. In a year’s time Jennifer revamped her physique, her energy, and her whole routine by dropping over 35lbs and keeping it off! Jennifer shares her story and the reasons for her dramatic decision.
>YOUR CHALLENGE “I come from a traditional Latin family, so there were no fitness role models per se. Girls didn’t play sports, boys played sports. And even when I tried working out during my first pregnancy, I had to hide my workouts from my mother because she thought I’d lose the baby, even though I knew better from my medical studies at Berkeley.”
>KEEPING MOTIVATED “Support came from fellow mothers, moms at my kid’s school, and my mother-inlaw. I watched my cousin lose weight, and thought if they all can do it I can do it. They kept me motivated and would give me great feedback. I am still doing it! No reason to stop now.”
>WHAT HAVE YOU LEARNED ABOUT YOURSELF? “When I think about what I represent, a General Manager at a fitness center I am reminded that I have a responsibility. How can I tell people you should join the gym or take a class when I am not walking the talk? But more importantly I have a responsibility to my children. It’s important to eat right and make smart choices. We’ve made sure that our kids lead active and healthy lives. My daughter recently beat her older cousin at pushups. He was 15 and she was 8! He had to pay her a dollar!”
>BIGGEST LIFE CHANGE “I modified my meals at home, even though my family is not so big on the diet foods, but the biggest challenge was finding the time. Creating a free Kaiser Fitness lunch class with their Health Education department actually helped me to focus that hour on myself. It was so popular. Kaiser Employees still come to this day.”
>WHAT ARE PEOPLE SAYING? “My husband is happy about me being happy. My children want me to workout because they know how important fitness and health are. And now my mother tells me, ‘hija, you look great!’”
>ADVICE FOR OTHERS STRUGGLING “Firstly, Moms: Don’t feel guilty taking care of yourself. Being happy makes you a happier mommy and wife. Sometimes as a mommy it feels like you’ve given up your sense of self; it’s all about the kids, making your family life right, and cleaning the house. But you have to take care of yourself, so that you can take care of everybody else. Make the time to do that. Secondly, find something you like. Don’t force yourself to do the treadmill if you hate it. Our Cardio dance class was key for me, and then I actually remembered how much I loved to dance! I can’t imagine not figuring fitness into my daily life now. It’s become a part of me now. I did it! You can do it too!”
Contact Jennifer about Lakeridge Fitness programs at 707.552.4653 or on “facebook”
To share your inspirational story or be featured as a weight loss success contact email@example.com
BEFORE AFTER 48
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Published on Mar 2, 2012
GYM GUIDE Oh Behave! FREE PLEA SE TAKE Rules of GYM Etiquette Does Your Gym The Triumph of for Weightloss Cindra’s Way Your Complete Guide...