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Inspiration to Be Your Best 


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&FITNESS First Responders put



Your Inner

HERO What do you fight for?



Stories of Heart, Healing and Triumph from Relay for Life

The Complete Resource for Your Health, Fitness, and Beauty

date: every day location: anywhere time: 30 minutes distance: up to you

at Kaiser Permanente, we believe fighting disease is an everyday event. so start walking, or running, or swimming for at least 30 minutes each day, and strengthen your ability to fight heart disease, cancer, diabetes, and depression. to find out more, visit


Coming to a city near you. Benicia Dixon Fairfield Rio Vista Suisun Vacaville Vallejo SolanoFit Magazine

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on cover 14 Unleash Your Inner Hero

What do you fight for?

20 Heroes and Fitness

First Responders put Fitness First

31 Noblest of All

Stories of Heart, Healing and Triumph from Relay for Life

contents fitbody 15 Full Contact

The Roller Derby Revolution Has Landed

16 ReConnect with Yoga

The Healing Benefits of Yoga for Cancer Patients

17 Code Fit

Service Men Cross Fit


Dressing Up for A Good Cause

24 Marathon Mom

Northbay MD Runs for Life

47 One Size Does Not Fit All

Fitness Truths to Live By

fitbuy 18 Fall Shoe Review Beautiful Skin

fitlooks 26 Service with a Smile! S ept / O ct 2 0 1 1



Center for Contemporary Dentistry Leads the Way

27 Skin Under Pressure

How Stress Effects Skin Appearance

28 The New Beauty

the pursuit of the new ❝ beauty is the creation of a life worth living, built from the inside out. —Linda Lawless, The New Beauty 28


The Pursuit of Health and Well-Being

30 Skin Fitness

Creating Healthy Glowing Skin

fitfood 34 School Lunch Makeover 35 Low Fat Fall Recipes 36 Rethink Your Drink

Sip Tips to Improve Your Health

The New w w w . s o l a n o f i t . c o m

on go La

10K trail, 5K trail, 2 mile walk, 1/2 mile kid's fun run

o Ad na Pe 00 46 kPar lley Va

Event benefits High School Cross Country programs in Vacaville




17, 2

011 • 10K-5









e - Va c a v i l l

Event Expo and Refreshments

Start is 8:00am

10K, 5K and 1/2 Mile kids fun run will be timed and results will be posted on event website

Registration forms available to print on the event website



Custom event t-shirts for all pre-registered participants All participants eligible for 3 deep age group prizes: 10K/5K

and for more information visit capped at 250 entrants per event

Presented by:

2011 Fleet Feet S o l a n o F i t M a g a zPart i n of e the Inspiration to Be Your BestSports Trail Run Series. TM


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The New w w w . s o l a n o f i t . c o m

“The best thing about being a firefighter, as cliche' as it sounds, is helping people. We respond to such a wide range of emergencies, and when you get to work in the morning, you have no idea where you might find yourself during the next 48 hours.”


—Alan Bates, Benicia Fire Fighter

F : @ : S B G >

Inspiration to Be Your Best SolanoFit Magazine

Inspiration to Be Your Best TM




“There is a tradition in the Fire Service: get your picture in the paper and you owe your crew dessert. After this profile…Mindy may be in for some trouble."

fitmind 38 A Rolling Hills Hero

39 Boob Voyage


Jodi Titus Gives Cancer the Boot

Healthier Lunches for Kids

How I Threw My Own Boob Voyage Party

40 Nature’s Power to Heal

Taking Responsibility for Your Health

healthwatch 42 Breast Cancer: Good News

It’s All About Screening

43 Health’s Bravest Hero

A Call for Healing Naturally

46 Think Outside the Knee

Straight from the Hip and from the Ground Up

fitmoney 44 Teach Your Children Well

Basic Financial Education

sofitsuccess 48 Where There is a Will

❝I celebrate life! We may

Next Level Fitness

live a long time in a small shell of fear, or a short time in a blaze of celebration.

-JODI TITUs, Page 38



First Responders Stay SoFit Delicious Low-Fat Recipes



The Best Shoes for Your Workout

Willy Karmazsin, trainer extraordinaire


The New w w w . s o l a n o f i t . c o m

Presents Presents

Shop • Laugh • Endulge

Friday Friday October 7, 2011 October 8 p.m.7, 2011 Shop • Laugh • Endulge

8 p.m. Doors open at 7 p.m.

Doors openPerforming at 7 p.m. Vacaville Arts Theatre 1010 Ulatis Drive Vacaville Performing Arts Theatre Vacaville, 1010 Ulatis DriveCA 95687 Vacaville, CA 95687



Featuring Comedian Featuring Comedian Kat Simmons Kat Simmons

and a special guest appearance

and a special guest appearance by Donna Cherry by Donna Cherry

$40 General Admission

$40 General Admission $35 NorthBay Spirit of Women Members* $35 NorthBay Spirit of Women Members*

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Tickets are on sale now at the NorthBay Women’s Health Resource Center and VPAT box office. *SpiritofofWomen Womenmembership membership is free, to *Spirit is free, go

SolanoFit Magazine

Inspiration to Be Your Best TM


All the information you have been asking for… Our Mission to You SolanoFit Magazine provides inspiration for you to be your best, by featuring the people, businesses, and local wellness experts 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. Advertise with SolanoFit Want to share your inspirational story or be featured as a weight loss success profile? Interested in being a reader model? Got an upcoming event? We want to hear from YOU! at

For all other general questions Mail SolanoFit Magazine P.O. Box 2548 Vacaville, CA 95696 Phone 707.929.3565 Fax 707.929.3565 Web Email




OMAGINE MEDIA, LLC Managing Editor

Jessica Adele CONTENT EditorS


Crystal Scott FEATURE PhotographERS

Ryan Bates Karl Nielsen Nicholle Peterson Michelle Slape Distribution

RELIABLE Distribution ADVISORY BOARD Michael S. Parker, Samantha Cooprider, Dr. Kristin Mattingly, Jim Riley CFP™, EA, Catherine Tanner

EDITORIAL CONTRIBUTORS Heidi Doerfert, Sherri Ludwig, Carol Rewick, Mindy Simpson, Sally Miller Wyatt, Emily Dear, Linda Lawless, Karen Layton, Stephanie Musillo, Teena Miller, Mary Bolz, Robert Lanflisi, M.D., Valerie Ozsu, Ted Spinardi, Jeffery Smith, Timmi Lemen

SolanoFit Magazine P.O. Box 2548 • Vacaville, CA 95696 707-925-3565 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.

The New w w w . s o l a n o f i t . c o m

The Royal Treatment Tommye Isom considers herself blessed. She retired from the post office in 2000 after a 38-year career. She and her husband of 52 years have two sons and three grandchildren. Tommye’s health has always been good…until she was diagnosed with cancer. Miraculously, she still feels blessed, because the team at Sutter discovered her tumor early and the care she received exceeded her expectations. Tommye is also grateful to her primary care physician, Dr. Peter Navolanic. He took time from his busy schedule to check in with her each of the seven days she spent in the hospital following surgery. “I’ve never had such excellent medical care from a group of really dedicated doctors,” she says. “They worked together so proficiently to save my life. I wouldn’t have expected better treatment if I was royalty.”

Read Tommye’s full story at SolanoFit Magazine

Inspiration to Be Your Best TM

Sutter Medical Foundation Sutter Solano Medical Center 9 K635311A

Contributors Ryan Bates Photography >> Nestled in the heart of downtown Vacaville, in a cozy and charming setting, is a beautiful photography studio run by Ryan Bates and his wife Angie. Offering portraiture for families, children, high school seniors and a limited number of weddings per year, in both studio and location work, Ryan’s creativeness and ability to capture the true feelings and representation of his clients’ shines through in all of his work. Karl Nielsen Photography >> Karl is a working freelance photographer based here in the Bay Area.  He works with a wide variety of clients including the Metropolitan Transportation Commission, SF Chronicle, San Jose State University and private individuals shooting everything from construction work, fashion, weddings and sporting events.  Karl currently teaches photography for Arts Benicia. Karl has shot all around the world and is looking forward to making your moments timeless. MRS Photography >> MRS is a Solano County based company that provides on-location photography for families, children, high school seniors, maternity and newborns. MRS  Photography also proudly specializes in photographing children with special needs. Her goal is to showcase the beauty of all children while building awareness. Each session with MRS Photography is unique and built around the individual or families’ personality.  Michelle strives to capture memories and not just “pictures”. Marlena Stell >> Marlena Stell is the CEO of MakeUp Geek, LLC the largest makeup education website in the United States. With the social power of Youtube, she has amassed an international audience of over 360,000 and over 10million views. Originally from Vacaville, California, Marlena now conducts makeup seminars in Chicago, NYC, LA, Dallas, Houston, and Sacramento. She has been a guest teacher at Cosmix Makeup School in Ft Lauderdale, and was invited to the VIP Rock and Roll Hall of Fame event and this fall will be in Paris at the Make Up For Ever Academy. Proud sponsor of soBeautiful Search. Visit her at www.

A Note from the Editor Hello FIT Friend,


his has to be my favorite time of year. The kids are back to school, the evenings get longer, and the air begins to chill, ...the familiar aroma of the holidays near! I can’t say enough for this summer though, it has been soBusy. We successfully launched the SoBeautiful Search and a series of SoFitCity events throughout SoCounty. SoFitCity events unite the community with the best health and fitness experts from around the county. The (You Are) SoBeautiful Search celebrates the beauty in all women, with a chance to win beautiful prizes, gifts, and cash rewards through our website at In this fall issue, we honor heroes. The significance of these two months, September and October, are not lost on us at SoFit. We recognize the brave sacrifices that men and women of our police, fire, and military forces make every day. We celebrate the lives of families and friends who valiantly fought cancer or disease – those who survived, and those whom Heaven brought home. I’ve been looking forward to this issue for a long time. Sometimes inspiration to press on can be hard to find, but heroes remind us that life is worth fighting for, and that a life given in the defense of another is the most honorable sacrifice there is. Heroes truly are the ‘inspiration to be our best’ because they represent the most noble qualities inherent in all of us. This county has so many beautiful stories of survival, courage, sacrifice, and success. It is impossible to tell them all, but with your help, we sure will try! Jessica Adele


James H. Riley, CFP®, EA

Investment Management-Financial Planning

NAPA WEALTH MANAGEMENT 1836 Second Street Napa, CA 94559 (707) 252-1343 10

The New w w w . s o l a n o f i t . c o m

You are soBeautiful…

August 17, 2011 - September 17, 2011

the ultimate compliment every woman should hear. It’s not about a’s not about perfection. It’s about kindness, it’s about confidence, and it’s about inner strength. It’s about recognizing that you were born beautiful. And it’s about reminding one another and inspiring one another to live beautifully. And so we recognize the beauty in you by celebrating the contributions, and the stories of all women in this county. What

does being beautiful mean to you?

Share your answer with us, for the chance to win lots of beautiful gifts and prizes, plus a beautiful cover shoot. Two will be chosen! Enter at and let’s celebrate the beauty of all women, because truly all women are beautiful. SolanoFit Magazine F : @ : S B G >

with Inspiration to Be Your Best TM

presented by

Natural Health And Wellness Center, Inc.


at to win cash, prizes, and a beautiful photo shoot




The New M A G A Z I N E


All Wellness. All the Time. The Source to be Your Best ™.

Thank You!

At SolanoFit we love being the place to share your stories of inspiration triumph and success as it relates to a health, wellness, and beauty. But every day on Facebook, email and twitter our readers motivate us. Thank you SoFit family! We love your ideas, suggestions and your opinions. Join us on Facebook, where you can share your thoughts, win prizes, get the scoop on fitness events, wellness tips, and most of all Inspiration to be Your Best ™


next issue in

the Real SoFit Housewives of... 12

The New w w w . s o l a n o f i t . c o m




Wife. Mother. Working woman. And yes, she can pull you out of a burning building. How does Mindy Simpson keep fit? Join Mindy and learn 4 fitness moves to light a fire under your routine.

Yoga for Cancer 16 | CodeFit 17 | Marathon Mom 24 SolanoFit Magazine

Inspiration to Be Your Best TM


body body

Unleash Your Inner


Inspiration to be Your Best

By Samantha Cooprider

The Greek word hero literally means “protector” or “defender.” Characters like Heracles and Achilles embody what most of us think of when we refer to heroes. Despite their foibles, they remain symbols of courage, high moral standards, and protectors of a greater good. Movies, books, and stories the world-over are based on these figures. They remind us to strive for something bigger or more important than ourselves.


hen you think of heroes, do you often skip yourself? Look no further. There is a hero in you.

This reminder is the starting point for all of us. Finding your inner hero doesn’t require superhuman skills. Rather, it requires connecting to YOUR purpose and living from the heart. From this space your inner hero will emerge. 



Recognizing your own heroism can fuel your dreams to create the future you want for yourself or your family. Reflect on these questions to tap into your inner hero:  For what principles do you stand? Faith, Love, Courage, Patience? They are all good, but pick a few to focus your personal motto around.  What do you care about? Think about it. What is so meaningful that you would sacrifice anything to protect or defend it?  When have you displayed courage in the face of adversity? Remember these times; adversity will call on your courage again.  In what ways do you give or support others? Friends, family, and your community need you. What do you do to give back?  How many depend, or look up to you? Someone is always following your lead. Look behind you, you might be surprised.


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For your Performance Mouthwear, contact:

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The New w w w . s o l a n o f i t . c o m

body body

FULL c Ntact: How One Derby Girl is Proving Her Sport is the Real Deal! By Heidi Doerfert

“Bodies hitting the floor always sound sweet!” You probably won’t hear anyone say that during your daily workout but it’s how Fairfield native Rena Garcia describes what she does to feel the burn – roller derby! Forget the treadmill; 37-year-old Rena hits the rink four to five times per week to practice the sport she started playing six years ago. Back then she was living in Southern California and came across a flyer advertising a local team. She didn’t need any convincing that this was her calling. “I was always a rink rat as a kid,” she explains.


When most people think of roller derby, images of outrageous outfits and WWF-style moves come to mind. Isn’t it kind of, um, cheesy? Rena says to forget the derby of old. “Those skaters were incredible athletes but it was all about the theatrics and the outcomes were predetermined.” She belongs to the Women’s Flat Track Derby Association (WFTDA) which has elevated derby from spectacle to sport by trading a banked track (an expensive, cumbersome track with an outer rail) for a flat track, which can be set up on just about any smooth surface, quickly and inexpensively. According to Rena, the WFTDA has attracted some of the best skaters from hockey, speed and figure skating to modern flat track derby. And, Rena is smacking down in her own pack the Sacred City Derby Girls, a professional team based in Sacramento. Let’s just say you don’t want to get on her bad side. “My job is to stop the jammers from scoring. I LOVE to hit either in the gut or the thigh and hear that groan!” Despite the hits that rival anything you’ll see in other sports like football, this modern derby does have refs and rules. Throwing elbows, tripping, punching and pushing aren’t allowed but you’ll still see plenty of action! To prepare for the grueling monthly bouts, which take place all year, Rena attends several roller derby practices per week. She also works out with her Bosu ball

SolanoFit Magazine

for balance and strength and bike rides for cardio and endurance. If that wasn’t enough, she “throws in” some Kempo (martial arts) and plyometric training, which involves high intensity exercises that use hops, jumps and bounding movements. You’ll understand why her exercise regimen is diverse when you watch her compete. A unique feature of roller derby is that offense and defense occur simultaneously. The two teams each send five players onto the track  — one jammer (scorer) and four blockers (defense), one of which counts as a pivot (a blocker who may become the jammer later). Each 30-minute half is broken into shifts, called a jam. Jammers wear a helmet cover with a star, pivots wear a striped cover and blockers don’t wear covers. The jammers are placed behind the pack and try to skate through them. Points are won every time a jammer legally passes a member of the opposing team. “A typical bout is all over the place. Sometimes you run and then immediately come to a dead stop.  Other times you roll and then skate really fast.  There are times you are sitting on someone trying to control their speed and other times you are hitting and trying to put someone on the floor,” explains Rena. One tradition modern derby girls have kept is sporting cool nicknames like Sugar Rocket, Jammin Jewlz, The 4Closer, Foxy Knoxy and Rena’s pseudonym – Shadow Soldier. These fun and sexy tags help transport these players, many of whom are busy moms and career women, to become their strong and fierce alter egos in the rink. “Women are drawn to this sport because it’s so empowering,” Rena says. “Where else can you play a full contact sport and look amazing while doing it? It makes you mentally, physically and spiritually strong.”   

❝Where else can you play a full contact sport and look amazing while doing it?❞

Inspiration to Be Your Best TM

If you’d like to see Rena and her teammates in action or find out how you can become a Derby Girl, check out their website at www.sacredcityderbygirls. com. Rena is also featured in the upcoming documentary, Derby Baby: A Story of Love, Addiction and Rink Rash.


body body

ReConnect with Yoga

The Healing Benefits of Yoga for Cancer Patients By Sherri Ludwig


raditionally, yoga's power to bring deliverance from pain and sorrow comes as the student learns to work with his or her senses and intellect. Yoga poses are designed to exercise every muscle, nerve, and gland in the body. Refined over centuries, the postures precisely address the tension, holding, and sometimes blockage of energy in any particular joint or organ. When the tension is released, energy can flow more easily in the body and allow patients to experience a sense of wellbeing and strength—a balance of body, mind, and spirit.

Jerico Artistic Hair Designer Educator Instructor Certified Massage Therapist


Healing requires a slowing down, a relaxation of tension— both the tightness and holding of the body and the mind's incessant worrying and thinking ahead to dreadful possibilities. But this seems an almost impossible task. While acute stress has the effect of stimulating the cells that protect our system (if attacked by a lion, we would experience a very high level of tension and attendant physical changes that would promote our chances for survival), chronic stress—the kind of daily worry and pressure that a cancer patient typically experiences— markedly depresses the function of the natural "killer cells" that protect, thus leaving us even more vulnerable to our disease. The growth of tumors and other cancer indicators have been shown to be exacerbated by stress. Most of us are so used to being tense that we are not even conscious of our tightness. If cancer is detected in your body, the news itself raises your anxiety level

tremendously. Then, in quick succession, you prepare to undergo surgery and are given a debilitating course of chemotherapy and/or radiation. What could be more frightening? How are we to relax in the midst of the most stressful thing that has ever happened to us? How can we bypass the anxiety and despair that cause us to tighten up and turn away from life, and learn to recognize and pursue more positive possibilities? Another important dimension for cancer patients is breathwork, or pranayama. Many people who are going through the distress of an illness don’t breathe very efficiently. But when we optimize breathing, we are bringing into the body not just oxygen, but a much more subtle force - Prana, air, breath – the essential life force. Even if you can’t do the postures, you can still benefit from the breathing practice. When we are frightened, we hold our breath or breathe shallowly or raggedly. Breathing practices have another benefit. Chemotherapy allows toxins to enter the body. Yogic breathing cleanses the system to put more oxygen into the bloodstream to help eliminate the toxins. Meditation is a crucial dimension of yoga. For people dealing with life-threatening illness, with all the psychological and emotional havoc that it wreaks, meditation can offer a method to quiet the voices that continue in our heads. The simplest form of meditation asks us to be physically still and direct our attention toward an object, mantra, or our breath. Cancer patients often find themselves in distracted states of mind – bombarded by frightening, sometimes contradictory, information, subjected to invasive, painful procedures, and not always compassionate medical care. The yogic breathing can truly help. Yoga postures require us to hold still and to be aware of our bodies. The postures, breath, and meditation begin to break down that distance from ourselves and bring us into close contact with our sensations and feelings. Knowing how our bodies really feel, we can notice when we are stressed and can make decisions about our activities and our attitudes that can change our relationship to our cancer healing. Yoga can help us open up to different ways of integrating our experience. 



Sherri Ludwig has been in the nutrition and fitness industry for over 30 years. She is a Registered Dietitian with Masters Degree (MSRD) an Exercise Physiologist and a Registered Yoga Teacher. She has taught Yoga for Cancer patients at Northbay Medical Center and now teaches at Yoga for Total Health. To learn more about her services contact her at (707) 372-0239 or visit

The New w w w . s o l a n o f i t . c o m

body body

E FIT OD CHeroes in Health & Fitness CrossFit Photos by MRS Photography

luxury of warming up prior to performing the work. “When the tones go off, you are expected to be ready to give 100%,” Bates remarks. “Without having an above-average level of fitness, you really put yourself and your body at risk for injury.”

Bates’ health & fitness inspiration? As a child, Bates followed Jerry Rice, The NFL's alltime greatest wide receiver who had a legendary fitness routine to stay healthy and in shape. Now, as an adult, Bates focuses on his kids:

hope for the distressed as it does fear for the criminal, and yet their compassion, courage, and strength is so desperately welcome in a world that needs protecting. Everyone loves a Superman, and everyone needs a Batman. We couldn’t live without either.

Photo by Ryan Bates Photography

“I try to introduce them to a healthy lifestyle, including good foods and exercise, and I teach them to give 100%. Plus, I need to be able to keep up with my kids on the baseball field. I won't feel old until they are stronger and faster than I am!” Bates’ Best Advice: If you’re struggling with your fitness, pick a start date and promise yourself that your journey will begin. The first week is the hardest. Force

For reasons of safety and discretion, we didn’t photograph officers in uniform, nor will we specify for which departments they work, but the military, fire, and police officers who flock to CrossFit Centers around Solano County have made one trend clear. The WOD has replaced the DOD. (The Work Out of the Day, has replaced the Donut of the Day.)

Alan Bates, Benicia Firefighter Photo by Ryan Bates Photography


s an 8 year veteran of the Benicia Fire Department, Alan Bates knows how important it is to keep fit and stay healthy. With gear that can weigh up to 70 pounds, being a firefighter requires both strength and endurance, and Alan prepares himself every day to give both. Alan works out 3 times per week at the department gym, and follows the Insanity dvds on his off-days, which if you’ve seen them, are truly an insane challenge.

yourself to work out every day and not skip! Once it becomes routine, you will want to exercise rather than have to. Try to use some variation and make sure you have a rest day each week.

Vallejo raised, Alan was the consummate highschool athlete. He ran track, played football, wrestled, and swam. At ASU, he kept up his prowess in intramural flag football leagues. But unlike sports, first responders don’t have the

f firefighters are our Supermen, then police officers are our Batmen. Police officers represent the undercover side of our hero spectrum. Not too comfortable in the spot light, they dawn a badge that simultaneously invokes

SolanoFit Magazine


Inspiration to Be Your Best TM

In many work environments, co-workers become like family. But in professions that require just as much courage as they do heart, where stress is the highest, where at times you see people at their lowest, and when at any moment your life may be threatened, you don’t have co-workers, you have brethren. They are the ones you rely on when the going gets tough. It’s no wonder many first responders turn ....continued on page 36





Shoe Review

Finding the Right Fit to Stay Fit


By Carol Rewick Photos by MRS Photography

ou get home with that “perfect” pair of running shoes your best friend has been talking about and you are so excited to try them out for a run. You lace them up and go out only to come back with shin splints, knee pain, heel tenderness, or any assortment of pain. You figure running just must not be for you, and those shoes sit in your closet never to be used again. This could have been prevented, had you only talked to a FIT specialist. Every foot is different and requires different shoes to accommodate your biomechanics. Getting fit for a shoe ensures that you are getting a shoe that will help you perform better and keep you less prone to injury. At Fleet Feet Sports, you will get one-on-one attention with one of our FIT specialists. We will take the time to talk to you about your goals with the shoes and then measure your feet so we can match you to the right shoe.

SAUCONY TRIUMPH 8 This light weight neutral shoe is streamlined, sleek, and faster-looking than its predecessor. Saucony’s Pro/Grid cushioning compound is one of the most responsive on the market. The Pro/Grid feature will return more energy for a greater comfort over any distance and provide a smoother transition.

NEW BALANCE 890 New Balance adds sharp colors, a sleek seam-free upper and surprisingly light weight to give you the new RevLite 890. This neutral shoe has a new midsole, which provides cushion and durability at 30% lighter weight. Shallow triangular protrusions on the midsole provide inherent stability and durability.

Here are just a few of our favorites!! BROOKS BEAST & ARIEL



Brooks’ top-selling motion-control shoes are the Beast (men’s) and Ariel (women’s). These deep shoes accommodate orthotic and high-volume feet, and the medial posting feature keeps the foot where it needs to be for severe overpronators . They provide motion control and have a non-Newtonian fluid DNA cushioning technology that hardens and softens with each impact. The DNA technology adapts to each foot, meaning that it is never too extreme a ride on either side. This technology has been expanded with a full-foot unit from heel to forefoot, supporting the entire foot.

SPINS THE GLOBE 354 Merchant Street • Downtown Vacaville 707.449.9266 •


The New w w w . s o l a n o f i t . c o m



NEW BALANCE MINIMUS ROAD & TRAIL Wow!! These shoes have it all. They were developed to contour to the natural movement of the foot during running, walking, or crosstraining. The Minimus Road provides a little more cushion for those desiring extra comfort in their minimal shoes. The Minimus Trail – which can be used on all surfaces – is the most minimal. Both have a low 4mm heel-to-toe drop, but the trail also boasts a lower midsole height. The new pod design gives greater flexibility and grip. With the minimalist wearer in mind, a wider forefoot design allows the toes to splay out naturally.

Superfeet has finally released a supportive, comfortable, and stylish flip-flop for suffers of plantar fasciitis, shin splints, and other foot, and leg injuries. The orthotic, based on the supportive Superfeet Green Insole, is placed inside the layers of the shoe so that is “floats” to always properly contact the foot. A deep heel cup prevents the heel fat pad from spreading out. Superfeet left no detail out, as they engineered a seamless stretch mesh strap that moves with your foot and prevents blisters. Agion antimicrobial coating helps prevent odors from developing and a biodegradable midsole helps the environment.

NIKE LUNAR GLIDE 3 & LUNAR ELITE 2 Nike gives comfort, support, and style with the Lunarlon shoe line. Nike’s Lunarlon foam is a revolutionary system that provides even, full foot cushioning from heel to toe. The Dynamic Support system stabilizes the foot with a more gradual wedge. The Glide, Nike’s premier Lunarlon shoe, has a roomy fit and comes in a slew of trendy colors. The Elite comes in at just 10.1 ounces and offers something close to a minimalist shoe without sacrificing the cushion. The Dynamic Support system allows runners with moderate pronation enough guidance to put in some serious miles. Standing out from The Glide, The Elite fits relatively snug from heel to toe. In addition, Nike’s Flywire technology adds support to The Elite without adding unnecessary weight.


Carol Rewick, owner of Fleet Feet Sports, Vacaville, has been active through running, walking, and triathlon for 20 plus years. Carol is a Registered Dietitian and specializes in Sports Nutrition.  She is passionate about health and fitness and strives to bring a unique experience to the community. Come in to Fleet Feet Sports in Vacaville and see what shoe is biomechanically right for you! 707-449-9266

Like the Mizuno brand? Their flagship shoes the neutral Wave Rider and the stability Wave Inspire have been given an overhaul. Their exclusive wave plate technology provides a midsole with a wavy shape and structure that provides more cushions and reduces the wear on your feet. The foam in the midsole is now 30% more durable. The biggest change is a detached top eyelet for the laces, which allows for a more naturvbhyuythu8utu8al flex. A more subtle change is the Dynamotion Fit, this stretched upper material allows the material to un-stretch rather than bunch up. These shoes are allows geared for gender attributes, providing unique midsole densities, heel strike angles, and strike paths. 

Where members are family

3446 Browns Valley Rd. Vacaville

707-446-2350 124 Lincoln Road East Vallejo

707-644-7788 SPORTSCLUB SolanoFit Magazine

Inspiration to Be Your Best TM PHOTO BY ARTURO RAMOS


PHOTO BY Karl Nielsen Photography

body body You can accomplish whatever it is you want in life; just put your heart, mind & faith into it. Don’t let anything or anyone stand in your way of doing what you believe in, and never let anyone tell you, “Girls can’t do that”. Never give up. -—Fire Engineer, Mindy Simpson


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All in a Day’s Work Mom. Wife. Hero: Fire Engineer, Mindy Simpson

PHOTOS BY Karl Nielsen Photography




One of the most effective ab exercises is the Bicycle, which according to studies, is perfect for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist).



Jumping rope is one of the most beneficial exercises a person can do. It provides an unparalleled cardiovascular workout that will tone and strengthen your entire body.


The Russian Twist

The Seated oblique twist is an important abdominal exercise that strengthens various areas of the abdominals, specifically the rectus abdominis (six pack muscle), the internal obliques (cover the six pack muscle), and the external obliques (cover the internal obliques). Check with your trainer before choosing a weighted ball.




a) The medicine ball walking lunge with upper body twist is a great exercise that will burn fat, shape and tone your butt, hips and thighs. b) Do this exercise for a warm up or regular workout exercise. Most women need more hamstring strength to prevent injuries. To work your hamstrings more, lunge out further with the front leg. A shorter lunge will work the quadriceps more.

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eing a firefighter is one of the coolest, most physically demanding jobs out there. But it is not for the faint of heart. At any moment, fighters need to be ready for a variety of physical challenges. From working in extreme conditions, carrying and operating heavy tools and equipment, to lugging hose packs up hills, fitness is not only imperative for their own safety but for the safety of the public they serve.

Mindy says Vacaville Fire Fighters are very fortunate to have a department that supports their health and fitness. “I’ve done everything from playing racquetball with my husband, bike riding with my kids, practicing softball with my daughter, and taking group classes at Gold’s gym.” Never an athlete before, Mindy realizes that not every type of workout is for everyone. She advises that if one type of workout isn’t working for you, try something new. Don’t be afraid to lift weights, read fitness magazines and books, and don’t be afraid to ask for help.

❝The coolest part,❞she says, ❝is making a positive impact on people’s lives. Oh, and I get to drive a big red fire truck!❞

While ab exercises won't get rid of fat from the belly, a strong core is important for keeping your body healthy and protecting your spine.

“There are times we are called on to push ourselves to our max and beyond,” says Mindy Simpson, an Engineer for the Vacaville Fire Department. “It’s not a job you can just throw up your hands and say, ‘I’m tired, I’m taking a break’.”

It may sound cliché, but lives depend on their physical fitness. “The coolest part,” she says, “is making a positive impact on people’s lives. Oh, and I get to drive a big red fire truck!”

Mindy lists God as her hero for His unconditional love; her mother: for raising 5 girls in a three bedroom, one bath home while working as a nurse; her father: for being a fire fighter and engineer for 30 years and supporting her in joining the fire service, and living with 6 women in a home with one bathroom; her Grandpa Robert and Grandpa David: both fire captains and great men, and Charlene Brown: “for being a fire fighter, wife, and mother, and for showing me I could be the same.” What inspires Mindy? “Providing for and making my family proud inspires me. AUSTIN, MADISON & CAMDYN (my three children) inspire me. Showing my husband and the guys at work they’re not nearly as tough as they think they are ;)! Being in the best mental and physical shape possible to keep myself, my brothers and sisters in the Department and the community I serve safe inspires me to be the best firefighter I can be.” 

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arathon om

NorthBay MD Runs for Life By Sally Miller Wyatt


Juggling a career and family life can be a stress-filled struggle, but for Kulbir Bajwa, MD, an internist at NorthBay’s Center for Primary Care in Vacaville, all that melts away with every mile she runs. r. Bajwa comes from a family of runners and has always loved the sport, but D especially after moving to California in 1992. She says, “It’s a nice outdoor activity and it helps me stay focused and motivated.” nd, while this busy physician and mother of two takes the time to A run at least every day, she keeps her eyes set on a bigger personal goal: to participate in at least two or three marathons a year. To gauge her endurance and training, she will also participate in several half-marathons a year. “It helps you see that you can set and achieve small milestones,” she observes. S he is not the only Bajwa in training. Her husband, Guneet, has completed three Ironman competitions (a 2.4-mile swim, 112-mile bike race and 26mile marathon run, all within 17 hours). He also participates in several marathons a year, and is even preparing for one that takes place in Antarctica

next February. The Bajwas’ two children, ages 11 and 13, also participate in triathlons. She is so passionate about running; nothing – not even injuries she received after being hit by a car or by a bad fall – will keep her away from the sport. “I had my arm in a sling, but I just went to the gym and did a lower body workout,” she recalls. “If it’s something you enjoy, you do what you have to do to continue.” r. Bajwa runs because she enjoys the euphoria she feels at the end of a race. D “It’s unbelievable,” she says. “The journey of running is amazing. Along the way, people are urging you on, cheering. Your family and friends are there for you, and you’re seeing what your body can do. You also see other runners in pain, cramping up. Then you hit mile 20, and you realize you only have six more miles to go, so your mind just goes to a whole other level. The last mile is pure euphoria; it’s a very different feeling. You have the joy of accomplishment.” r. Bajwa makes sure she trains in some way every day. During the week, after D a busy day of seeing patients, she will go on short runs for speed or tackle hills. On the weekend, she has more time for the long, endurance runs. She’ll set distance goals for herself, but is realistic if she can’t meet them. “I listen to my body. If I start out with a goal of running five miles one day, but only can do two, well, two miles is better than zero.” She avoids boredom by changing her surroundings, too. “We’ll just get in the car and say, ‘let’s run here.’” Of all the marathons she has participated in, her favorite is the California International Marathon (CIM) that takes place in December and follows a route from Folsom to Sacramento. “I love the spirit of this one. In December it’s foggy and cold, but everyone has their Christmas decorations up and people along the route cheer you on. It’s fun.” T his year, the CIM will take on added significance for the Bajwas, as both she and her husband each lost a parent to cancer earlier this year. So, they will run to raise money for NorthBay Healthcare Foundation and the NorthBay Cancer Center, in their parent’s names. “Despite our losses, we run to release our energies and reflect.” F or anyone thinking about taking up the sport, Dr. Bajwa has some hardearned advice to share. “Make sure you have proper running shoes and that they fit you well.” If you’ve had the shoes for a while, it may be time to get a new pair, too, as most running shoes are only good for about 400 miles. “ Don’t run on an empty stomach. Try to eat carbohydrates, such as a banana or bagel, beforehand.” Staying hydrated is also very important, she adds. “Drink water before and after you run. Don’t forget to put on some sun block, to wear a hat, and to tell someone where you are going. I know runners who bring identification, a cell phone and $5 with them, so they can get something to eat or drink if they need it, or make a call in case of an emergency.” nd, reward yourself at the end of your run with a tall glass of chocolate milk. A “It really helps with your recovery after a long run. The protein in the milk helps with any nausea you may have or discomfort in your tissues.” 


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What is Being Beautiful To You?



Your cover shoot awaits! Two women will be chosen for a special cover next issue. Tell us What Beautiful means to you, for the chance to win cash, prizes, and a beautiful cover shoot. Click the “SB� tab in our left margin on facebook or email coverme@ for details. soHurry! Beauty is timeless but the search ends soon!

Randy Johnson, DDS 26 | Skin Under Pressure 27 | The New Beauty 28 SolanoFit Magazine

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Service with a Smile! Center for Contemporary Dentistry Leads the Way By Wendy Vanhatten

Johnson’s Center for Contemporary Dentistry. This full-service office provides patients with individualized care and second-to-none service. According to Dr. Johnson, Dr. Alan Akers, and Dr. Paul Menges, this office goes a step further by ensuring that the whole office caters to the patient. “The patients make their own choices. The patients watch everything. They get to see the insides of their mouths with a camera-like laser called the Daignadent. Three-dimensional photos appear on the computer screen, much like an autocad drawing system.” The comfortable and pleasant environment is such that even kids look forward to getting cavities filled! Dr. Johnson says that previously traumatized patients are treated special. “We do not want that same memory to surface once they are in our office.”


ow many times a day do you smile? Is it a big smile or are you overly conscious of your smile and your teeth? According to research, our smiles tell the world who we are. They present a first impression to others, they portray a confidence, and they may improve our overall health and wellness. Did you know that many dentists view the mouth as a window to the body? Studies have shown links between gum disease and diabetes, heart disease, stroke, pregnancy problems, and even pancreatic cancer. Chronic inflammation anywhere, including swollen gums, makes the body release many chemicals called cytokines that have been linked to multiple health problems. However, for many of us, going to the dentist brings back memories of unpleasant times. But times have changed in the dental office of Dr. Randy

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By using the most current technology, the amount of radiation a patient receives is significantly reduced, and the environment is helped at the same time because harsh chemicals are not released. Instead of the old-time x-rays, the center uses digital radiography, which is healthier for clients. “Root canals involve reduced radiation as well.” The doctors point out that the new system ‘beeps’ to let the dentist know where they are, where they need to go, and how to precisely perform the root canal. “In the old days, we had to take 10 to 15 x-rays per tooth to keep us apprised of the whole tooth,” Dr. Johnson says. “Now we can do four.” New advancements make appointments easier, and procedures better, resulting in happier patients. If you have bothersome stains on your teeth, the center goes beyond just teeth whitening. Nowadays they can do a complete smile makeover. Health is treated as a comprehensive continuum here, so improving your look is just the beginning. In fact, the entire staff realizes that something as simple as a smile makeover can change everything. With a new smile, other habits can be expected to change as well. Despite the tremendous improvements in the industry, some still fear going to the dentist. So, in addition to a wide array of services, the center provides conscious sedation. Have a question during a procedure? Raise your hand and they will stop to find out what you need. “The patient controls the environment.” It is clear that the staff at the Center for Cosmetic Dentistry makes this office special. They are serious about creating the best service and work to determine each patients concerns and treatment goals. Without pause, Dr. Johnson says his staff makes this office “stand out!” And with a staff that lives up to every expectation, patients have more than one reason to smile! 

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Skin Under Pressure By Emily Dear

How Stress Effects Skin Appearance


t’s well known that stress is bad for us and can cause disorders such as anxiety and depression, but what about our skin? Our skin is actually connected to our minds on many different levels. In fact, it is so in-depth that doctors refer to it as psychodermatology: a field that addresses the impact of an individual’s emotion as it relates to the skin. Psychologist Richard Fried, MD, PhD, explains that stress can cause many different skin conditions, such as acne, rosacea, psoriasis, hives, brittle or ridging of the nails, excessive perspiration, or even hair loss. Stress can also impair the barrier of the skin, which can cause dehydration and allow allergens and toxins to penetrate the skin. Cortisol and other hormones are also associated with stress, which can cause your skin to be more sensitive and reactive. Another way the mind and skin are connected is that skin conditions can sometimes cause one to have negative feelings about their appearance and self-esteem. This can lead to depression, which alternately can cause or worsen certain skin conditions. Indirectly, the effects of depression can cause a lack of energy and motivation to take care of the skin, which can then lead to skin conditions getting worse. Treatment Studies have shown that skin rejuvenation treatments can sometimes improve one’s appearance, and therefore, cause a more positive attitude and morale. When necessary, dermatologists can recommend stress A before and After of treatment of adult acne.

Emily Dear, Esthetician

management therapies and even counseling. When stress and skin are treated simultaneously, skin conditions can improve far more than just treating the skin alone. As a licensed esthetician, I not only provide a personalized skin treatment, I use aromatherapy, massage, music, and energy work for relaxation. Getting regular facials can treat skin, as well as the client’s psyche.  Emily Dear, Licensed Esthetician , Glitz & Glam Skin Care and Body Art, Vacaville, Ca Source:

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The New Beauty

The Pursuit of Health and Well-Being


By Linda Lawless, LMHC, LMFT

The images of “beauty,” portrayed by sleek women in long beautiful dresses at the Academy Awards, changes from year to year. But as years pass and as age causes change, only a few of these women are ever recognized as “elegant,” and fewer still become what some consider as “classic.” So, is beauty a quality that comes, then goes, or can it be a more lasting or eternal quality? I asked myself this question last weekend on retreat at a scientific mindfulness conference. Many of the attendees were beautiful and elegant men and women of all ages. No, they weren’t wearing long gowns or sporting buffed physiques, but there was a vitality, an aura about them, that attracted the senses and screamed beauty.

This new kind of beauty came from their physical vibrance, and inner equanimity. There was also a joyful glow that shone from the inside out. They were healthy and at home in their skin. I believe this new kind of beauty is well-being. So what is “well-being” and why should you care? The definition from www. is “a good or satisfactory condition of existence; a state characterized by health, happiness, and prosperity.” So, the reason to care is clear - to live longer with a higher quality of life. Coming full circle, the pursuit of the new beauty is the creation of a life worth living, built from the inside out. We already know what to do to improve our inner and outer beauty, but most of us don’t do it. It’s often the case that what we know, and what we do, are often worlds apart. The secret is to create a healthy hunger for well-being. When I find myself hungry for sugar, I ask myself if this hunger is in the service of my health and well-being, or not. If not, then I ride the wave of the craving, watch it pass, and redirect myself to a healthier choice, like raisins. A simple process, yet deceptively difficult. Years of unhealthy hungers need to be replaced with new healthy lifestyle choices. These unhealthy habits have created neural pathways that make it easier to slide into sugary soda rather than having a glass of water and walking around the block. Once the new neural pathways and body memories are created, creating well-being gets easier and easier. Creating the beauty of a healthier lifestyle includes the physical and the spiritual. Here are my top ten tips.



With all the cuts in health resources these days, you should know you can’t count on someone else to take care of you. It’s your job to find what you need to remain physically healthy.

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Schedule medical check-ups and learn how to engage in a dialogue with your body. Be your own health advocate. Get enough sleep EVERY night. If this is a problem, seek help. Sleep allows the body to repair itself.

Style for the Contemporary Woman

Educate yourself about good nutrition and develop healthy hungers. I highly recommend exploring mindful eating. It’s an approach that helps you slow down and enjoy your food while making better food choices.

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You know exercise is good for you. Recent research shows that even 11 minutes a day of exercise benefits us. See your dentist regularly. Get your teeth cleaned and checked at least twice per year.


Emotional intelligence helps us live happier lives, and regular meditation strengthens the part of the brain that manages our feelings.

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Try a contemplative practice like meditation. It has been proven to increase the length of the telomeres on the end of our chromosomes. The length of the telomeres is an indicator of health and longevity.


Become a life-long learner. Learning new things every day keeps the mind sharp well into our senior years. Using your skills in new ways elevates the spirit.

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Your relationships should bring out the beauty in you, and the work you choose should engage your strengths and creativity.


Be Positive! As more research is done on the value of a positive outlook, it’s a no brainer to develop a more positive perspective. The simple act of naming three positive things that happened to you each day as you lay your head down to sleep can change your outlook on life, and empower you to help others.


Recreate! It’s time to enjoy life. Life is fragile and you may not have the opportunity tomorrow to enjoy the beauty around you. Do it today!

Finally, manage your stress. We all need a little good stress, (eustress) to keep us upright and moving forward. It’s the distressful stress that takes its toll. Chronic stress impacts the immune system and creates unhealthy hungers in an attempt to buffer the anxieties and frustrations of everyday life. With the news of war and disasters thrown at us 24-7, it’s no wonder that we live in a constant state of fear. Develop the ability to step back in healthy ways. Take a walk, meditate, read a good book, or talk to a friend instead. Yes, beauty is more than skin deep, and while maintaining skin health increases your health beauty quotient, don’t stop with just a facelift or skin peel; increase your inner peace and joy, engage in healthy ways with your work and friends, and create the kind of lifestyle that supports well-being. Then, you too will be one of the new beauties that will inspire those you love and others to do the same.  Ms. Lawless is a counselor, coach, consultant and educator with practices in Benicia and Vallejo. For more information about her services or her upcoming book visit or call 415.356.9809.

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Acupuncture Plus Personalized Medicine

By Karen Layton

Facials are all about the pampering and the luxurious “feel good” experience for a lot of people. And although these things are important for many reasons, there are a lot of other essential reasons facials are important for your skin to be fit. For starters, your facial will only be as effective as the training of your esthetician and the quality of products she uses. With the aid of a knowledgeable esthetician and her recommendation of a home care regimen, your skin can be healthy and glowing for years to come. Your esthetician is your skin coach, and can help monitor your results in areas of concern, like acne, anti-aging, or soothing sensitive skin. As for how often you should come in for a facial, it depends on what you are addressing for your skin concerns. Once every 4 to 6 weeks is the general rule of thumb for basic healthy skin. Try to have one at least once every 4 months as the seasons change. One of the bigger reasons to visit an esthetician on a regular basis is that she is equipped to

thoroughly analyze your skin through highly magnification and/or ultra violet light in order to determine skin conditions. Though estheticians are not doctors and cannot predict a medical condition, they are trained to recognize irregularities in the skin, like an odd shape or colored mole that needs the attention of a doctor, which you might not have seen yourself. And through the new technology in the industry today, some things can be seen before they surface.  Karen Layton is a licensed esthetician at Skin Indulgence in Fairfield, California. For more information on September and October specials benefiting local friends and families battling cancer, call them at 707-425-6511.

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community scene


Photos by Nicholle Peterson

Stories of Heart, Healing and Triumph from Relay for Life T his past August, the Relay for Life season in Solano County concluded with the Vallejo Relay held at St. Patrick-St. Vincent High School. Kim Cooper, Vallejo RFL chairperson, and her two co-chairs worked tirelessly over the past year to put together an event that both celebrates cancer survivors and honors those heroes who have passed. Now in their 14th year, the overflowing parking lots and mass of tents around the track testify to the tremendous success of their work. The Vallejo RFL has now raised over $2million dollars toward finding a cure, and it’s just the beginning.

The energy at Vallejo’s RFL was charged and contagious; survivors, families, and community members all came together to show support and raise awareness. Each year, these events bring out people from all walks of life. Cancer affects so many; everybody knows somebody. But at Relay for Life, it’s encouraging to know that even if the diagnosis changes your life, it doesn’t have to diminish your spirit. This year’s winner of the Sharon Miller Inspirational Award was given to Fred Everett. Fred was Miz Relay Men dressing up for a good cause

Bag pipes start the Survivor's Lap at Vallejo Relay for Life

continue to appear.

Tiana Carter and her sons

diagnosed with prostate cancer nineteen years ago. He credits early detection as his reason for beating his diagnosis. Fred and his wife have been part of Relay for Life since 1999 and his involvement has been a mainstay. Through the years, Fred has participated, fundraised, organized, supported, and most importantly, inspired all those around him to do the same. What an inspiring feeling, as survivors walked and celebrated life together. Looking at the banners with the handprints of survivors from past RFL events, it’s sobering to realize that new handprints

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Tiana Carter, of Fairfield, and her adorable young sons, came out to celebrate the life of her late husband, Brian Carter. At only 37, the bay area police officer was diagnosed with non-Hodgkin lymphoma in February 2009. He went through six rounds of chemo, was in and out of remission, and had under gone two bone marrow transplants. One bone marrow drive brought 1,000 people out to help Brian. After a brave and courageous battle, Brian passed in June of this year. Tiana shared how she explained to her 4-yearold son that daddy would not be coming home. She said they asked that Brian would send them a sign to let them know that he was ok, and at that exact moment, they saw a tiny ladybug land on the couch beside them in their living room. Since


community scene and life will not be the same without him. But if our life is a story, then Brian has written one that will make his parents, his wife, and his growing boys indelibly proud. That is the thing about heroes; the memory of their courage and spirit endure, even when their bodies do not.

Martresia (L) celebrate Otisteen's(R) thirty year remission from breast and colon cancer

that moment, the ladybug has been a constant reminder that daddy is doing just fine. Tiana, her family, and many of Brian’s closest supporters walked the track and sold ladybugshaped cookies in memory of Brian. Brian is a hero,

These last three months green fields and open school tracks around the county have been awash with purple shirts, balloons, smiles, and incredible stories from Relay for Life events throughout the county. They are stories that remind us that the battle for a cure is far from over, that we are stronger together than we are apart, and that to walk, mourn, hope, and celebrate with one another is the noblest essence of being human. See you next year. ď §

Tony Pearsall, and his daughter Amy came out to support Team Sparklers.

Fred Everett receiving the Sharon Miller Inspirational Award.

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Consumed? n occasional iced coffee or soda should not cause

major health problems, but the habitual intake of these beverages can lead to unsatisfactory health risks. —Stephanie Musillo, MS, RD


Too Sweet to Be

Healthy Kids Snacks 34 | Low Fat Fall Recipes 35 | Rethink Your Drink 36 SolanoFit Magazine

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mind food body

 Avoid anything that comes in a package

(cookies, crackers, granola bars, and fruit snacks).

Try putting carrots, apple slices, celery

with peanut butter, or homemade cookies in a reusable bag.


ver wonder why our kids come home starving and asking for a snack? Our kids are at school between 6-7 hours every day. What we put in their lunch will either power them up or puff them up. Furthermore, what we feed them creates habits that many will carry into adulthood. If lunches are full of processed and packaged foods, but scarce on fruit, vegetables, and water, then we may be doing their little bodies a big disservice. Kids might not like the change at first but with encouragement and consistency they will began to like what we pack. Here are some tips and ideas to keep your kids eating healthy and feeling energized the entire day.

Go for whole wheat or pita bread instead of white bread. Xnay the mayonnaises and try original or spicy mustard. W ho needs expensive juice when chilled  water not only tastes the best, but also hydrates their energetic bodies

You will be amazed out the amount of sugar, fat, and sodium that you can cut out of your kid’s lunch by just making these little changes. 

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Low-Fat Fall Recipes F

all brings with it a desire to be in the kitchen more. Whether baking or just preparing your family a meal, keep in mind there are ways to cut the fat. Here are a few ideas to cut the fat on some of our favorite fall recipes.

Healthy Baked Mac ‘N’ Cheese (Fat 6g/serv.) Ingredients 12 oz. uncooked macaroni

Low-Fat Chicken Enchiladas Casserole (Fat 10g/serv.) Ingredients 6 chicken breasts 24 corn tortillas

1/2 cup fat-free sour cream 12 oz. fat-free evaporated milk 8 oz. low-fat shredded cheddar cheese

1 cup low-fat sour cream

1 tbsp Dijon mustard

1 can cream of chicken, 98% fat-free

1/4 tsp salt

1 can chicken broth

1/4 tsp black pepper

2 cans green chilies

2 tbsp dried bread crumbs

1 cup shredded low-fat cheddar cheese

2 tbsp grated parmesan cheese

Directions 1) Cook and dice chicken. 2) Heat sour cream, cream of chicken, chicken broth and green chilies in a large saucepan.

Directions Spray a 3-quart casserole dish with nonstick cooking spray.

3) Add chicken and heat through.

1) Cook macaroni according to package directions, omitting any added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.


2) Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges. Reduce heat to low, add cheese, and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, and pepper.

In a 9x13 pan, layer 6 tortillas, chicken mixture and sprinkle cheddar cheese. Repeat this step 4 times.

5) Bake at 375° for 35 minutes.

3) Add cheese mixture to pasta; mix well.

Number of Servings: 12

4) Transfer to prepared casserole dish. 5) Combine bread crumbs and parmesan; sprinkle over pasta.




6) Bake at 350° until top is golden, about 30-40 minutes. Number of Servings: 4


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Do you start your day with a cafe latte or iced coffee? Do you enjoy a soda or sweet tea during lunch and dinnertime? Those tasty sweet treats may seem like an innocent way to wet your whistle, but in reality, they are full of sugar and can literally weigh you down. Beverages like these (which include fruit punch, juice, smoothies, lemonade, sports and energy drinks) supply the body with nothing more than liquid calories. Sugars can be naturally present in foods, such as fructose in fruit or lactose in milk, or they may be added to foods and beverages. Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to beverages at the table or during processing, which provide calories but few or no nutrients.

ReThink Your Drink

Sip Tips to Improve Your Health By Stephanie Musillo, MS, RD

Like food, we want our beverages to supply our bodies with health benefits.

BETTER BEVERAGE OPTIONS Water is the number one beverage our bodies need. We should aim for 8 glasses of water each day. Water, whether consumed in the beverages we drink or in the foods that we eat, is essential for life and good health. Because it has zero calories, drinking water instead of a sugar-sweetened beverage is one way to limit caloric intake for weight management and disease prevention. Carbonated water is also calorie free, as long as caloric flavors/ sugars have not been added. Unsweetened iced teas are another good option if you don’t fancy water. Milk is a great beverage choice because it contains vitamins and others nutrients such as calcium and vitamin D, which helps build and maintain bone mass and decreases the risk of osteoporosis. Remember to choose fat-free or 1% low-fat milk to limit calories and saturated fat. 100% fruit juice is another good beverage choice, but should only be consumed in moderation. One serving per day is 6 – 8 ounces. 100% fruit or vegetable juice provides our bodies with vitamins and minerals such as Vitamin C and Vitamin A, but be wary because many juice-like or punch drinks are under 10 % juice, contain mostly sugar, are high in calories and provide little nutrient value.

So how much sugar is in your favorite beverages? Let’s investigate! A typical 20 oz. soda usually contains a total of 70 grams of sugar. Knowing that 4 grams of sugar is equal to 1 teaspoon of sugar, you can figure out that there are about 18 teaspoons of sugar in that 20 oz. bottle of soda. It’s important to pay attention to serving sizes because this 20 oz bottle of regular soda contains 2.5 servings, which add up to about 250 calories. Always check the Nutrition Facts label and be aware of the calories in one can or bottle of a beverage. When you do opt for a sugar-sweetened beverage, go for the smaller size.

Here are some other popular sugarsweetened beverages and the amount of sugar they contain. Will you Re-Think Your Drink?  16 oz. Snapple Peach Green Tea has 40 grams of sugar = 10 teaspoons of sugar  20 oz. Vitamin Water has 33 grams of sugar = 8 teaspoons of sugar  16 oz. RockStar has 62 grams of sugar = 16 teaspoons of sugar  24 oz. Propel has 6 grams of sugar = 1.5 teaspoons of sugar  32 oz. Gatorade has 56 grams of sugar = 14 teaspoons of sugar  12 oz. 100% orange juice has 42 grams of sugar = 10.5 teaspoons of sugar  9.5 oz. Starbucks Vanilla Frappuccino has 31 grams of sugar = 8 teaspoons of sugar

WHAT ABOUT DIET DRINKS? Many people turn to diet drinks when trying to avoid sugar-sweetened beverages. Artificial sweeteners provide the sweetness of sugar without the calories. The FDA’s approval of five artificial sweeteners: acesulfame-K, aspartame, neotame, saccharin, and sucralose, has caused a dramatic increase in the use of these sweeteners in food and beverage products. Some scientific studies suggest artificial sweeteners aid in weight loss and appetite suppression where others reveal the opposite  affects. Also, keep in mind that just because the food or beverage is sugar free, it isn’t always calorie free. Artificial sweeteners are assigned ADI levels, which stand for “acceptable daily intake”  levels. You may have heard that adults should limit their sodium  intake to less than 2.4 mg/day. Artificial sweeteners also have a limit and the ADI represents this limit. For example, sucralose (Splenda) has an ADI of 5 mg/kg of body weight; therefore, an  individual weighing 150 pounds should limit their daily intake of Splenda to 341 mg. This number is also inclusive of foods sweetened with Splenda. So, an occasional diet drink isn’t detrimental to your health, but replacing all beverages with diet  drinks isn’t the healthiest option.


Make Every Sip Count

Reduce your caloric intake from beverages and choose healthier options with these sip tips! When thirsty, eating at home or out at a restaurant, drink water first instead of caloric beverages. Add a splash of 100% juice to water or sparkling water. Don’t “stock the fridge” with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the refrigerator. For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day, instead of drinking sugar-sweetened beverages. Flavor water with fruit, vegetables, or herbs, such as lemons,  limes, oranges, watermelon, mint, and cucumbers.

The New w w w . s o l a n o f i t . c o m

—Anna Jameson



“What we truly and earnestly aspire to be, that in some sense we are. The mere aspiration, by changing the frame of the mind, for the moment realizes itself.”

Rolling Hills Hero 38 | Boob Voyage 39 | Personal Healing 40 SolanoFit Magazine

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AJodiRolling Hills Hero Titus Gives Cancer the Boot


By Colleen Hutchinson

As a teacher for over 20 years, Jodi Titus was the paragon of health and fitness for her students, and all who worked with her at Rolling Hills Elementary School. But on August 31, 2010, after two months of speculation, x-rays, CT scans, and blood tests, doctors finally had a name for her illness. Jodi was diagnosed with Bronchoalveolar Lung Cancer, a rare form of cancer that is more common in female non-smokers than any other kind of lung cancer.

“I am a teacher. I am very passionate about my job, and I have loved it for 23 years,” says Jodi. “It was not an easy task, both mentally and emotionally, to leave my students.” In the months to follow, Jodi would undergo four treatments of chemotherapy, and surgery that would remove two-thirds of her right lung. “I knew that I would need the moral support of family and friends during this time. There was always a circle of caring people all around me, and I was right in the middle. My heart is full of appreciation for you.” As Jodi took on her cancer treatment, Jodi’s longtime friend and colleague, Karron Koehler, stood by her side. “I don’t know if I supported Jodi in exactly the way that she needed me to, but it felt right to me. I accompanied her to chemo appointments, wrote cards of encouragement, sat quietly with her when necessary, and took walks with her. More than anything, I hopefully made it clear to her that I would not get in her way, but that I would drop everything if she needed me.”

And resiliently Jodi fought. With a strong mind, and an equally stubborn heart, Jodi fought this battle and won! On April 7, 2011, Jodi’s CT scan was clear and she was declared cancer free! This experience has caused Jodi’s thoughts about her life to become very clear.

“I celebrate life! We may live a long time in a small shell of fear, or a short time in a blaze of celebration. When we follow our spirit and live with joy, rather than self-protection, the whole world opens up to us, and we have the power to make our dreams come true. So, each day I celebrate and spend time with the ones I love, and the people who have made a difference in my life. I am grateful each day!” Jodi’s thoughts and feelings about life may have clarified from this experience, but her identity has never wavered. It is now her reality to say, “I am a cancer survivor!” But she speaks these words as the same powerful, resilient, and passionate woman she has always been.

“Jodi was able to maintain all of her unbelievable attributes through it all,” says Karron. “She has been, and will always be, one of my heroes.”

Throughout this process, Jodi’s positive outlook was extremely important. She knew that she needed to keep a positive attitude in order to get through this difficult time.

“No matter what happens to me in my life, I alone have the capacity to choose my response to it. I chose to have a positive attitude and I chose to be a survivor. I chose to be strong and resilient,


With a name like Titus you know she was bound to conquer

PHOTO BY MRS Photography

Pondering the gravity of the diagnosis, Jodi wondered what all this meant, and what would be next for her. She scoured the web for information on this rare form of cancer, but soon after, was forced to take a sixth-month absence from work.

and I believed that I would surpass this obstacle in my path.”

Her struggle and triumph have equally impacted the lives of her friends around her.

“This experience has changed my life too,” says Karron. “I now realize that cancer does not have to be a death sentence and that your attitude plays a significant role in your recovery. I thank Jodi for this lesson!” What’s next for Jodi? She will live by the words of Stephen C. Lundin, Ph.D, John Christensen, and Harry Paul, authors of Fish! For Life: “There is no

better way to feel the infinite power of integrity than in the moment we make a conscious choice of attitude.” Jodi has consciously applied the “Fish Philosophy” at work with her students, colleagues, and school community. 

The ingredients of the “Fish Philosophy” are: Play (fun and lightheartedness)  Make Their Day (a focus of 

engaging others in ways that lift their spirits)

Be There (living in the present  moment)

Choose Your Attitude 

(understanding that whatever attitude you are carrying with you right now, it is the one you are choosing).

The New w w w . s o l a n o f i t . c o m

mind body

By Teena Miller

How I Threw My Own Boob Voyage Party!


irst of all, let me begin by stating that breast cancer covers a wide spectrum of women who cannot all be painted with one pink brush. A woman’s career path, her education, motherhood (for some, not for all), and her relationships all vary dramatically at different life stages. Throw in cultural and religious differences, plus sexual orientation and her ethnicity, and it all adds up to a very complicated life experience.  Some would say an ordeal.  I was diagnosed with late stage 3 breast cancer and a tumor larger then my fist. It was a challenge I intended to overcome and one that taught me to be an advocate for myself.  I had to understand what my options were and I had to educate myself fast.  Life is a marathon, not a sprint, so I chose to endure.  I chose to realize that I better love what I am doing because endurance is not possible without passion.  And I intended to win this marathon.

horse is out of the barn and galloping!” Needless to say, there was a definite undercurrent of doom. This negative undercurrent was not, is not, me.  I am a firm believer in the power of positive mental thought, call it prayer, call it loving intentions, call it a sense of humor, the bottom line is, it’s your attitude and it can be life-saving.  Attitude is everything.  I keep a positive mental attitude and a sense of humor in my Living-Life Tool Box at all times and when I need to, I pull out the sense-of-humor tool.  It’s gotten me through many a dark time.  

Fast forward to the present and it was time for my second mastectomy, this time a prophylactic mastectomy. My decision was based on too many needle pokes, biopsies, and that feeling of constantly “looking over one’s shoulder.”  I wanted to speak out publicly, countering convention and putting everything that breasts mean to me – a sense of identity, This May Be The Only femininity and sexuality – into perspective.  It was my boob or my life, and the decision became crystal clear for me- take off Time You Will Ever the boob.

Secondly, let me state that this is my life experience and I do not presume to advise nor recommend any of my choices to another woman who has been diagnosed with breast cancer. One must do what is right for him/her and what I decided to Receive an Invitation To I needed a tool that was positive, fun, and effective in gathering do with my life is my choice, no one else’s.  Speaking for myself, A Boob Voyage Party... my friends and family around me.  I wanted a party that no one I made my choice to move past pink ribbon awareness and had ever been to before and probably never would attend take bold, direct action.  I needed to move past the raw events again.  I wanted a party that was unique to me – I wanted a of doctor consultations, medical journals, pharmaceutical research, and clinical party that was a send-off marked not by solemnity, but levity!  So my party became trial information. (Immediately following my first mastectomy, I was given the opportunity to participate in a clinical trial with the requirement that I have all of my, drum roll: My Boob Voyage Party! the lymph nodes on my left side removed and if that was not shocking enough, I was not guaranteed I would be put into the actual drug trial, but that I might end I invited my friends and family, reserved a restaurant, sent out invitations and then up in the placebo control group - some choice!)  I turned that opportunity down sat back and waited to see what the results would be.  My daughter asked, “Mom, how many people do you think will come?”  I had no idea, 5 or 20, it really didn’t and then changed oncologists simultaneously! My new oncologist was even more encouraging, as she remarked to me after our first consultation, “Well Teena, the matter to me and I responded to her with, “They will come because how often do you get an invitation to a Boob Voyage Party!?!” I worded the invitation to read: This May Be The Only Time You Will Ever Receive an Invitation To A Boob Voyage Party...So Come One Come All and Join Me As I Send Off The Last Ta-Ta in Grand Style!  “Tit Bits” will be served along with “breast friends beverages” and a “treasured chest” will be admired by one and all (I took one of my old bras, glued on fake jewels, put it on over my shirt and wore another shirt on top of that-in the middle of the party I removed my outer shirt and exclaimed to all, “Behold my treasured chest!”).  People laughed much to their own surprise and we giggled and took pictures and hugged each other because everyone who came, came to celebrate me and my zest for life.  As one doctor stated at a cancer conference I attended years before, “Breast cancer is a family of cancers.  They all live in a boarding house together.  Some are mass murderers, some are petty thieves.” I considered my cancer a petty thief – life is too short and I want to endure! Find the humor in whatever you do, become your own advocate, and above all, believe in the power of you!                          Teena Miller is Certified Life Coach, Certified Laughter Yoga Teacher, and cancer survivor. She is also an elementary school teacher in Vacaville, an author and artist, public speaker and mother of two amazing daughters. Visit her at .

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mind body Other gyms may come and go, but Gold's Gym in Vacaville has been locally owned and operated in Solano County since 1998.

Our goal is to help you reach your goals.

201 Main St Downtown Vacaville 707.447.4653 M-Th 5am-11pm F 5am-10pm Sa, Su 6am-8pm


Nature’s Power to Heal Taking Responsibility for Your Health


he latest statistics from the World Health Organization (WHO) showed that the United States is ranked number 1 in the world in health expenditures per capita, but ranked 37th on overall health system performance, and number 72 on level of health. The economics of the healthcare system are stressed with hospitals and providers struggling to meet margins that will allow them to stay in business, while the people are stressed with poor health and worry about finances. What can you do about it? Heal yourself with nature’s help. Take traditional oriental medicine for instance, which is based upon the principles of nature. Even though it follows and keeps up with changes of the new and modern, its ages-old concept never changes. That concept is based upon the philosophy of Yin and Yang. Once it is understood, one knows how to stay in balance. It is important not to fight nature, but to live with it; not to look for answers from without, but from within. While useful and informative, scientific research will not answer our deepest concerns. All scientific research must be taken with a large grain of salt. The answers are here, all around us. Scientific research will continue, but the forces of nature often remind us of its awesome power: science we will never fully explain it. That is why oriental medicine looks at the laws of nature and follows them. Oriental medicine allows for the ambiguity of nature and has an affinity for vagueness. This is due to an appreciation that in nature, things are rarely cut and dry, they are blurred. Nature is also very honest and the way it works is unchanging. Oriental medicine looks for patterns and relationships and thus the cause of imbalances. It knows that nature is a great unknown to human kind and that all cannot be understood. That is why relationships, patterns and phenomenon are closely observed and why empirical knowledge is used. Yin and Yang: these terms have been used in a somewhat technical sense for over 2000 years, having expanded beyond their original meanings of the shady and sunny sides of a mountain. Yin and Yang are emblems of the fundamental duality in the

By Dr. (Shihan) Mary Bolz universe, a duality which is ultimately unified. The symbol of Tai Ji or the Great Polarity demonstrates the Yin/Yang concept in a graphic form. Herein, black signifies Yin and white signifies Yang. The two colors coil around, fade into, and penetrate each other. Both are necessary for the whole to exist. An appreciation of this close relationship is vital if one wishes to look at the processes of health and disease through traditional Oriental medicine’s eyes. It must be remembered that Yin and Yang are complementary and not contradictory. Nor is one regarded as good, and the other bad. Rather, a harmony is sought between them and any imbalance avoided.


Tips for Responsible Health Recovery

When you are ready to heal, take the above ideas into consideration. Find a medical practitioner whom you trust and relate to easily and work as a team. Look in all directions; keep a beginner’s mind. Check out all forms of medicine. Conventional Western medicine does not have all the answers. Check into other areas, such as homeopathy, massage, acupuncture, chiropractic, Chinese medicinals, balanced eating (not a fad diet), and most of all, your inner self. Then, work with your practitioner. A good practitioner can be the mainstay of your path in healing and self-discovery. Be proactive to get well. You can. You will. You must. Yin turns into Yang and Yang turns into Yin. What goes one way can go the other. That is the law of nature. You just need to find what it takes. Oriental medicine has been around a long time, and it is a field of medicine where all the pieces of the puzzle are looked at, and put together to view the whole. In this way, true healing can take place.  Dr. (Shihan) Mary Bolz is President of Martial Arts Plus Acupuncture Equals Health, Inc in Vacaville, California. Dr. Bolz is a Doctor of Acupuncture and Oriental Medicine and a 6th degree black belt. For more information on how acupuncture or herbal medicine can help you, visit her at 310 E. Monte Vista Ave., Suite B, Vacaville or call (707) 455-0638.

The New w w w . s o l a n o f i t . c o m

mind body When people recover from serious illness, they have done several things to change their lives. It requires a change of attitude, real trust in nature, consistent work, and simplification of one’s lifestyle. A person is never too old or too young. Let’s examine some of these requirements.


Acceptance: We must accept what has happened to us and our current state. We must accept that we are not well, and accept whatever the condition is. Once we accept it, this puts us in a position to do something about it. Denial does not work.

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Responsibility: We should take the responsibility for our health and realize that we have caused the current condition. Do not blame others, the world, or the environment, but realize that it is something we have been (or have not been) doing that is the primary factor. Who we are, what we are, and our state of well-being is our responsibility and ours alone.


Action: We must locate our imbalance and act to correct it, to change what we are doing in our life. For example, most common diseases are caused by lifestyle, dietary, and activity habits. We will probably need to change our diet completely or partially, change our work schedule, our exercise habits (or lack of exercise), and our values. If our line of work is not helping our health, we need to change it. Yes, I mean change it. Do whatever it takes to be well. The old adage is true: if there is a will, there is a way. No one is stuck. We all bring upon us what we want, whether we immediately realize it or not. Getting in touch with yourself can help you to realize that.


Courage: Do not be afraid to go outside of conventional medicine. I have seen my patients get well much faster when they are willing to get rid of pain medication, both prescribed and over-the-counter. When they discover they can live without medications they begin to live again. There are only a few prescribed medications that are absolutely necessary. Most medications are not natural, cause myriad imbalances in the body and can worsen your condition. This is true of over-the-counter medications, as well.






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Faith: We must know that nature heals itself when the conditions are right. Nature is very honest. Nature has a great desire to be well; we must let it. That is what we call the miracle of homeostasis. No matter what, nature tries to balance itself in spite of the abuse it suffers. If we follow its path, we will be in balance too.


Patience: Do not expect to get well over night. It takes years of unhealthy habits to get sick, so how could we expect to be cured all of a sudden? Similarly it will take time to get well again and longer in chronic situations. Nature works incredibly well at balancing itself, but one short miracle won’t cure years of punishment immediately. With persistence you can expect to improve. It is amazing how soon a person can recover once they implement the correct treatment program. For example, twenty-year-sufferers of chronic pain have realized significant improvements with acupuncture.


Humility: We must keep a spirit of humility and awe at the universe, nature, humans, and all that is around us. We must have a beginner’s mind, one that is nonjudgmental and one that realizes that there is a greater power. Become a beginner in understanding life, and witness nature’s raw power to heal.

Start your own adventure today! Take my 4 week class.


Mon/Wed/Fri at 4:45 a.m. ($199) Or CA Licensed PT Assistant, Certified Pilates Instructor Tues and Thurs at 9:00 a.m. ($135) New Evening Bootcamp 5:30-6:30 p.m. Call for Details Learn more about this dynamic program Contact us at or (707) 290-3131

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By Robert Lanflisi, M.D.

Fatalities from breast cancer have been decreasing in the U.S. since 1990, thanks primarily to earlier detection and treatment advances, but it still ranks second—behind only lung cancer—among cancers that result in women’s deaths. According to, 12 percent of American women, about one in eight, will develop invasive breast cancer over the course of their lives. Breast self-exam is something women can begin in their 20s and continue throughout their lives, but mammograms are the best diagnostic tool we have, because they can detect tumors as small as one-half to one centimeter. It’s recommended that all women begin annual screening at age 40, and those at higher risk should start a decade sooner, and add an MRI to their diagnostic regime. Women at high risk include those with Like all cancers, a strong family history of breast cancer (in treatment at earlier a first-degree relative, e.g., mother or sister) stages is more likely as well as anyone who’s undergone genetic testing and learned she has a BRCA gene to be successful. mutation. Women taking hormones, even at low doses, have also been found to have a significantly higher risk of breast cancer, and their tumors tend to be more aggressive. Like all cancers, treatment at earlier stages is more likely to be successful. Breast cancers diagnosed at stages 1 or 2, when the tumors are less than five centimeters, are typically treated by a lumpectomy (surgical removal of the tumor) followed with a course of radiation. Lymph nodes in the armpit are also tested to see if the cancer has spread, a procedure that used to be quite invasive but has become less so over the past five years. What always must be kept in mind when dealing with breast cancer is that long-term survival is based on preventing the cancer from metastasizing to the bones, liver, brain or other organs. As a result, in women diagnosed with advanced breast cancer, as well as those who don’t want radiation or have previously had a lumpectomy, a mastectomy is typically recommended, followed by chemotherapy to kill any cancer cells that escaped from the original tumor. Since this surgery can be emotionally devastating, it’s important for women to have a strong support structure that includes family and friends, as well as their medical team. We find some women desire a mastectomy due to the shock of a recent cancer diagnosis, so we offer counseling, education and support groups to eliminate irrational decisions and ensure they’re comfortable with their treatment choices. Some women decide to have a mastectomy for precautionary reasons due to a history of questionable mammograms following a lumpectomy. In these cases, reconstructive surgery is always an option, although many older women choose not to pursue it. In addition to focusing on regular screening, the medical community is working hard to test individual cancers so we can better pinpoint specific courses of treatment; for example, we’ve gotten very sophisticated at making determinations about who’s best suited for chemotherapy. Research is ongoing to maintain the downward trend in breast cancer fatalities.  Dr. Lanflisi is a board-certified surgeon who concentrates on cancer surgery. He’s affiliated with Sutter Medical Group and Solano Community Provider Network, and sees patients in Vallejo, Fairfield and Vacaville.

The New w w w . s o l a n o f i t . c o m

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Health’s Bravest Hero

A Call for Healing Naturally


By Valerie Ozsu

Children count on us as their heroes to help protect and nurture them, but we also need to be our own heroes when faced with serious health challenges. What does this mean for you? Learning to give up old lifestyle and nutrition habits in order to promote our own wellness and healthy aging are keys to our longevity; and leading by example to strengthen our next generation is a key to everyone’s longevity. It’s a known fact there are over 280,000 deaths yearly from medical errors

❝people are like stained-glass windows. They sparkle and shine when the sun comes out, but their true beauty is revealed in darkness when there is a light from within.❞ and/or pharmaceutical side effects. Yet, when people are diagnosed with a serious illness or given a poor prognosis, family and friends automatically push for any and all medical treatments. Let’s not forget the body's incredible ability to create wellness - no matter what the circumstance. The will to heal, and the desire to live comes from the inner strength we create, coupled by knowledge and a belief in one's body that naturally wants to nurture us. To quote the renowned psychiatrist, Kubler-Ross, “people are like stainedglass windows. They sparkle and shine when the sun comes out, but their true beauty is revealed in darkness when there is a light from within.” It’s not about what our bodies do to us. It’s about what we do to our bodies. Isn't it about time we cross the finish line, knowing that we learned to avoid toxins on and in our body? Let’s detoxify safely with the wellness choices that are right in front of us: like using healthier medicines created from gardens loaded with pesticide-free and chemical-free ingredients. Warning, side effects may include the sudden onset of energy, stamina and a strengthened immune system! Let’s not be so bound by skepticism when it comes to nature’s remedies. If we learn to trust our body’s natural power, fueling it with nature’s best ingredients, then we will do more than just set the example for the next generation, we will be alive to lead them into it.  Valerie Ozsu MSN, CNM, NP, Pro Eft/Matrix Practitioner owns Natural Health and Wellness Center, Inc. For more information on what nutrition response testing can do for you call to reserve a seat and join Valerie for a free wellness lecture at 524 Merchant Street Suite A in Vacaville, CA. 707-631-1048.

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Teach Your Children Well:

Basic Financial Education By Theodore J. Spinardi, CFP


ven before your children can count, they already know something about money: it's what you have to give the ice cream man to get a cone, or put in the slot to ride the rocket ship at the grocery store. So, as soon as your children begin to handle money, start teaching them how to handle it wisely. Making allowances Giving children allowances is a good way to begin teaching them how to save money and budget for the things they want. How much you give them depends in part on what you expect them to buy with it and how much you want them to save. Some parents expect children to earn their allowance by doing household chores, while others attach no strings to the purse and expect children to pitch in simply because they live in the household. A compromise might be to give children small allowances coupled with opportunities to earn extra money by doing chores that fall outside their normal household responsibilities. When it comes to giving children allowances: â?ą Set parameters. Discuss with your children what they may use the money for and how much should be saved. â?ą Make allowance day a routine, like payday. Give the same amount on the same day each week. â?ą Consider "raises" for children who manage money well.

SportRehab Physical Therapy using Pilates for Rehab

As soon as your children begin to handle money, start teaching them how to handle it wisely. Take it to the bank Piggy banks are a great way to start teaching children to save money, but opening a savings account in a "real" bank introduces them to the concepts of earning interest and the power of compounding. While children might want to spend all their allowance now, encourage them (especially older children) to divide it up, allowing them to spend some immediately, while insisting they save some toward things they really want but can't afford right away. Writing down each goal and the amount that must be saved each week toward it will help children learn the difference between short-term and long-term goals. As an incentive, you might want to offer to match whatever children save toward their long-term goals. Shopping sense Television commercials and peer pressure constantly tempt children to spend money. But children need guidance when it comes to making good buying decisions. Teach children how to compare items by price and quality. When you're at the grocery store, for example, explain why you might buy a generic cereal instead of a name brand. By explaining that you won't buy them something every time you go to a store, you can lead children into thinking carefully about the purchases they do want to make. Then, consider setting aside one day a month when you will take children shopping for themselves. This encourages them to save for something they really want rather than buying on impulse. For "big-ticket" items, suggest that they might put the items on a birthday or holiday list. Don't be afraid to let children make mistakes. If a toy breaks soon after it's purchased, or doesn't turn out to be as much fun as seen on TV, eventually children will learn to make good choices even when you're not there to give them advice. Earning and handling income Older children (especially teenagers) may earn income from part-time jobs after school or on weekends. Particularly if this money supplements any allowance you give them, wages enable children to get a greater taste of financial independence. Earned income from part-time jobs might be subject to withholdings for FICA and federal and/or state income taxes. Show your children how this takes a bite out their paychecks and reduces the amount they have left over for their own use.

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Pilates Studio 44

Creating a balanced budget With greater financial independence should come greater fiscal responsibility. Older children may have more expenses, and their extra income can be used to cover at least some of those expenses. To ensure that they'll have enough to make ends meet, help them prepare a budget. To develop a balanced budget, children should first list all their income. Next, they should list routine expenses, such as pizza with friends, money for movies, and (for older children) gas for the car. (Don't include things you will pay for.) Finally, subtract the expenses from the income. If they'll be in the black, you can encourage further saving or contributions to their favorite charity. If the results show that your children will be in the red, however, you'll need to come up with a plan to address the shortfall.

The New w w w . s o l a n o f i t . c o m

money body To help children learn about budgeting: ❱ Devise a system for keeping track of what's spent ❱ Categorize expenses as needs (unavoidable) and wants (can be cut) ❱ Suggest ways to increase income and/or reduce expenses The future is now Teenagers should be ready to focus on saving for larger goals (e.g., a new computer or a car) and longer-term goals (e.g., college, an apartment). And while bank accounts may still be the primary savings vehicles for them, you might also want to consider introducing your teenagers to the principles of investing. To do this, open investment accounts for them. (If they're minors, these must be custodial accounts.) Look for accounts that can be opened with low initial contributions at institutions that supply educational materials about basic investment terms and concepts. Helping older children learn about topics such as risk tolerance, time horizons, market volatility, and asset diversification may predispose them to take charge of their financial future. Should you give your child credit? If older children (especially those about to go off to college) are responsible, you may be thinking about getting them a credit card. However, credit card companies cannot issue cards to anyone under 21 unless they can show proof they can repay the debt themselves, or unless an adult cosigns the credit card agreement. If you decide to cosign, keep in mind that you're taking on legal liability for the debt, and the debt will appear on your credit report.

❱ ❱

Set limits on the card's use Ask the credit card company for a low credit limit (e.g., $300) or a secured card to help children learn to manage credit without getting into serious debt ❱ Make sure children understand the grace period, fee structure, and how interest accrues on the unpaid balance ❱ Agree on how the bill will be paid, and what will happen if the bill goes unpaid ❱ Make sure children understand how long it takes to pay off a credit card balance if they only make minimum payments If putting a credit card in your child's hands is a scary thought, you may want to start off with a prepaid spending card. A prepaid spending card looks like a credit card, but functions more like a prepaid phone card. The card can be loaded with a predetermined amount that you specify, and generally may be used anywhere credit cards are accepted. Purchases are deducted from the card's balance, and you can transfer more money to the card's balance whenever necessary. Although there may be some fees associated with the card, no debt or interest charges accrue; children can only spend what's loaded onto the card. One thing you might especially like about prepaid spending cards is that they allow children to gradually get the hang of using credit responsibly. Because you can access the account information online or over the phone, you can monitor the spending habits of your children. If need be, you can then sit down with them and discuss their spending behavior and money management skills.  Theodore Spinardi is the Founder & Senior Managing Director of Summit Wealth Group. You can reach him at He is a Registered Principal with LPL Financial. Securities and advisory services offered through LPL Financial. A Registered Investment Advisor. Member FINRA/SIPC. Prepared by Broadbridge Investor Communication Solutions, Inc. Copyright 2011.


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Think Outside the Knee Understanding Knee Pain By Jeffrey S. Smith PT


he concept of knee pain encompasses a wide variety of different syndromes, including tendonitis, osteoarthritis, meniscal tears, ligament tears, and patellofemoral problems, as well as traumatic injuries. In many cases, initiating a simple strengthening and stretching program can alleviate basic knee problems. However, some frustrating chronic injuries that never seem to quite go away may require further investigation. In order to find the cure, one must first identify the mechanical factors that are contributing to abnormal pressures going through the knee causing pain. In other words, we must find the underlying cause, or causes, in order to permanently fix the problem. Pain is often a warning sign or symptom that an area is sustaining too much pressure. Treating the symptom of pain may provide some short-term relief, but the true causes are usually still present. Whether it is walking, running, or sports, when that person attempts to try the irritating activity, the knee often becomes sore again and limits their ability to participate fully.

pressures up to the knee. Thus, the knee is totally dependent on the strength, flexibility, and coordination of hip and foot. Interestingly, the dysfunctional area often

It is usually human nature to focus on the area that is hurting. It is usually human nature to focus on the area that is hurting. If one’s knee is sore after running or walking, he/she might logically assume that he/she has a “bad knee”. In fact if the knee could talk, it might say something along the lines of, “Hey, don’t blame me. I’m the victim here!” In many cases, the causes of knee pain lie outside of the knee itself. Anatomically, the knee is basically at the mercy of what is happening at the foot and the hip. It is caught in the middle with no place to hide. As we move through space three dimensionally doing our normal activities, our whole leg functions as a unit with all the muscles working together to perform the desired task.

does not have pain since it has transferred forces to other areas such as the knee. The true culprit or cause can actually be hiding without showing outright symptoms. However, if one area is not doing its job, then some other part of the body is going to take the hit. The body is remarkable in that it will compensate for dysfunctional areas by attempting to shift the pressure around to somewhere else. In the short term, this allows us to function and perform the desired physical tasks, but eventually the joint or muscles that are being overworked will become symptomatic when they can’t tolerate the excess pressure.

The knee joint is basically formed by the long femur, or thighbone, descending from the hip above and the tibia and fibula bones arising from the ankle and foot below. If the hip muscles are weak or tight and don’t control the femur properly, then the mechanics will be faulty from the top down which could cause abnormal stresses on the knee. Coming from below, the lower leg bone (the tibia) forms the base of the knee. If there are foot problems then the tibia may not have the proper biomechanics and will again force abnormal

In order to treat certain types of knee pain, a full comprehensive leg assessment is often necessary in order to find the underlying mechanical dysfunctions. If hip and thigh weakness or tightness is identified, then specific exercises and stretches can be started to address these factors. If mechanical foot problems are noted, then the appropriate interventions such as exercises, stretching, and orthotics may be implemented. It is important to note that people can be doing a lot of exercises and stretches, but if they are not addressing the specific weaknesses or tightness, then the root problems will still be present, and one often will not get the appropriate functional changes or the desired results.

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In theory, once the foot, knee, and hip are all functioning properly, then the abnormal knee pressures will be alleviated. The key is doing the right exercises and stretches that address one’s unique individual needs. In many musculoskeletal problems, sometimes it pays to think outside the box, or in this instance- “Think outside the knee.”  Pilates Strength TRX Personal training Small group training


Jeffrey S. Smith PT, OCS is a Physical Therapist with Sports Rehab Physical Therapy. He is a board certified orthopedic specialist with a B.S. from Stanford and a M.S. from Columbia University. Nancy Camilli-Hevener

The New w w w . s o l a n o f i t . c o m

Code Fit, continued from page 36 to CrossFit when they want to stay in shape in their downtime. “We work hard out there,” says one police officer, “and at CrossFit we play hard too!” CrossFit has a history of teamwork and high-intensity workouts - the fitness required to help them handle what these men and women face every day in their jobs. On any given day, you can find CrossFit members pushing, pulling, throwing, jumping, carrying, running, and lifting. To demonstrate their hard work and enjoy a little hard earned fun, CrossFit groups throughout the bay area get together and compete. This past August, twenty teams showed up at CrossFit Solano Summer Slam, in Fairfield, ready to rock! Excitement and apprehension was in the air. The participants knew it was going to be a long and grueling day, but they were well prepared t o win the top prize or beat their personal records. These competitions are widely attended by teams, supporters, and spectators. The teams consist of four members, two men and two women. They usually do a series of four WODs (workouts of the day), to include anything from burpees, rope climbing, kettle bell swings, rowing, dead lifts, pull ups, box jumps, or any other assortment of exercises. To really make it a team effort they have a total number of reps that the team has to complete. At the Summer Slam, many of the teams consisted of police officers, military personnel, firefighters, and other first responders. Don’t have a heroic job? Don’t be deterred! Many regular members come purely for the grueling fun and infectious camaraderie! And let’s not forget the fitness. You will be hard-pressed to find a workout more effective for sculpting your body than CrossFit. Abs, buns, arms, and thighs literally transform behind these walls! Soft bodies walk-in and hard bodies walk out when you train like a hero. For more information on Crossfit workouts contact 

One Size

Does Not Fit All

Fitness Truths to Live By By Timmi Lemen


aving been in the fitness industry for some time now, I notice that a large part of my day is spent combating misinformation. The media, Internet, periodicals, you name it, has advice for everyone on how to become fit, thin, muscular, fast, so on and so forth. Here are some facts based on science to help guide you on your journey to success.

Myth 1: Exercise the body part you want smaller Truth: You cannot spot reduce. Cardio burns the fat overlying muscle; strength training strengthens the muscle underneath. If you could exercise one spot on your body and lose weight there, we would all have skinny faces from chewing gum!

Myth 2:

Where there is a pill there is way

Truth: Pills and potions are not a good replacement for plain old good nutrition. In our quickie society, we are always looking for a pill, shake, or powder to answer our weight loss or nutritional needs. The body absorbs food readily; pills, powders, and potions are mostly expensive urine! It’s still calorie in and calorie out for weight loss; however, for health and weight management, the types of calories do make a difference. Food as close to nature as possible should be where you head first. Lean cuts of meats and fish, whole grains, an abundance of vegetables and fruits, and plain simple water are your best choices. Carbohydrates are STILL the body and brain’s preferred fuel source. Healthy carbs get a bad rap because they are calorie dense, yet they are nutrient rich. Always look at your source when choosing your food and your portions. Those who incorporate exercise into their weight loss programs have the most success and maintenance of their weight loss. The ACSM (American College of Sports Medicine) guidelines for fitness gains are cardio-respiratory exercise 3-5 days per week (with a minimum of 50 minutes per week, gradual increases in progression), resistance training performed 2-3 non-consecutive days (every major muscle group), and flexibility 2-3 days per week (every major muscle group, held 10-30 seconds repetitive to the point of mild tension). Current research recommends saving stretching at the end of the workout, when the muscles are warm, not prior. The S.A.I.D. principal is Specific Adaptation to an Imposed Demand. Basically, if you wish to be good at something, you must train for that demand. Example: if I wish to be good at pushups, I must do pushups. Squats or running will not produce that effect. If an Olympic swimmer were to compete against an Olympic cyclist in cycling, the swimmer would fail miserably. Is it because he’s unfit? No, it’s just that he has not trained in the modality. The same can be said in reverse. It is difficult to navigate all the information you receive daily. Always check your source. Is it credible, was it a long-term study based on science or just a single study based on suggestion? Was the source giving facts or testimonials, “it worked for me”? One size does not fit all!  Timmi Lemen is an ACSM, ACE, AEA and AFAA Certification Specialist/ Continuing Education Provider. She is the Fitness Director at Lady Fitness Centers in Solano County and is rated "Elite" Personal Trainer by IDEA, the world’s largest fitness education provider. For more information on healthy ways to be healthy and stay fit contact her at

SolanoFit Magazine

Inspiration to Be Your Best TM


SoFit Success

Photos by MRS Photography

Where There is a Will Next Level Fitness with Personal Trainer Willy K.


rainers are the ushers to a fitter life. But, they aren't just fitness specialists; sometimes they are counselors. Sometimes they are drill sergeants. They can be the “bad guy” (our worst nightmare in a good way), but most often they are the “good guys,” inspiring our will to get in shape and finish what we start. Willy Karmazsin, trainer extraordinaire at Millennium SportsClub Vallejo, is such a guy. After retiring in 2007, Willy spent a year at Diablo Valley College earning a Certificate of Accomplishment in personal training, before going on to be certified by NASM (National Academy Sports Medicine), and AFAA (Aerobics and Fitness Association of America). But Willy doesn’t just know what he’s talking about, he lives it. Willy keeps active with all sorts of outdoor activities like hiking, biking, and running. His own fitness journey began at age 30, when he realized that his fitness level would not equip him to keep up with his two young sons. Willy says, “I thought to myself, if I continue this trend, I won’t be able to keep up with [my sons] by the time they are old enough to go out and enjoy the outdoors.



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Besides, I wasn’t setting a very good example.”

Now 26 years later, his grown boys have to keep up with him. At Millennium Sports Club, Willy says he likes the diverse population, and he enjoys working with older adults. “[Older adults] can see improvements in balance, strength, and energy levels so much quicker than they thought. I just love it. “  Leah Shelhorn, one of Willy’s clients, owns a gift store in Benicia called Studio 41. Her goal was simple: “I climb ladders for displaying merchandise and I lift heavy packages,” she says. “I am a young 62 years of age and I wanted to stay Young! No more knee, hand, or neck pain!” Since working with Willy, Leah has lost 14 pounds, and is going strong. “I am so strong it is amazing. I work out 6 days a week and look forward to every one of my sessions with Willy.  There is always a next level to climb.” Willy K’s advice for a fitter you >

1 2

“Exercise can’t do it all. The biggest part of the equation is nutrition. At the end of the day, it’s all about calories in verses calories out.”

“If you’re looking for a trainer you have to look for the right fit. The trainer's education is important, but not all certifications are equal. The To share your fitness trainer’s focus should correspond with success story contact your needs. A 20-year-old aspiring body builder and an older adult wanting to improve areas like balance and endurance are probably looking for different trainers.” Take it from Willy. Where there is a Will, there is a way. 

To schedule an appointment with Willy Karmazsin or to learn more about what he can do for you contact him at Millennium SportsClub 707-644-7788 or email 48

The New w w w . s o l a n o f i t . c o m

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FRIDAY, SEP. 23, 2011

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