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Summer 2010 | Yoga & Spa Magazine


Facials • Make-Up • Body & Massage• Spa Packages • Nails A True Spa is a place for you to come in, relax and just clear your mind. Take a deep breath, smell the pleasant aroma and unwind, it’s your time.

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Publisher’s Letter

Summer Is The Time To Make Everyday A Spa Day Volume 1, Issue 2 Copyright© 2010 Yoga & Spa Magazine

Stacy Hunsicker Publisher & Cofounder stacy@yogaspamag.com Dianna Lucas Editor-In-Chief & Cofounder dianna@yogaspamag.com Lucinda Moore Art Director & Cofounder lucinda@yogaspamag.com Advertising Sales Celeste Padberg celeste@yogaspamag.com Yoga Retreat Coordinator Sherry Summers Contributing Writers Brenda A. Fraser Jennifer Bondurant Maya F. Bradstreet Rev. Larry DeRusha Dianna Lucas Stacy Hunsicker Dr. Varsha Rathod M.D. Photo Credits Laurent Torno III, Cover, The Bar Method Tranquil Garden Spas Scott Lokitz Restaurant Rave Photos Men on the Mat, Erik Johnson iStockphoto.com Yoga & Spa Magazine does not endorse any information contained in articles or advertisements and suggests consulting a health-care professional before beginning any therapy or medical treatment.

What do you think of when you hear “spa day”? A whole day spent at a spa having a manicure, a pedicure, massage, facial, your hair done? I have a new way for all of us to view a spa day. Spa days are about that nurturing and pampering we receive on that special day. Why not live everyday like a spa day? Rituals like our morning coffee on our patios or an early morning walk or yoga class are nurturing and give us a sense of comfort to take with us throughout our day. After your morning ritual use a nice aromatic body cleanser in the shower followed by an organic body lotion or oil sensually massaged in rather than just applied in a hurry. These are simple actions taken with concentrated care that can turn your average day into a spa day. SPA - Special Pampering Action. One special pampering action each day can make it a spa day. Treating every day as a spa day makes for more fun, love and laughter in our day. We are relaxed, open to others and more productive because our sense of well being is raised and we feel fully alive. Our self worth is apparent to others and they treat us in kind. Nurturing ourselves will truly meets our needs and we are less likely to be demanding of others and frustrated with our spouses, friends, co-workers and children. Summer is a great time for spa days with the warm weather making it possible to swim and enjoy the outdoors. Water is refreshing, healing and cleansing. In Basalt, Colorado outside of Aspen, the Bikram Hot Yoga studio is on the Roaring Fork River. After the 90 minute 105 degree class it is a treat to jump in the clear mountain water. The intense contrast seems to bring a great appreciation for the cool water. When we pamper ourselves we seem to have more appreciation for everything in our lives. Self-care is not selfish. People that take care of themselves and know their limits tend to be kinder, healthier and more available to give to the world. When we go away to resorts, spas and yoga retreats healthy eating is always a focus. Make it a spa day in your own kitchen and cook a fabulous healthy meal for yourself or your family. Read Maya Bradstreet’s article on page 15 on seasonal eating for some great guidance and grocery buying tips. After yoga class, OR Juice in Clayton or the Central West End are there to prepare a variety of smoothies and yummy green drinks to nourish your body. Take advantage of these glorious summer days to make each of them a spa day in some little way that will enhance your life. Let the early morning sun wake your spirit. Let the hot afternoon sun slow your pace and remind you to take it easy and be gentle with yourself and others. Let the evening sunset bring a sense of closure and peace for a day well lived. Yoga & Spa magazine is here to inspire and support you in staying healthy this summer and through every one of our midwest seasons. See you soon at the many upcoming events listed on page 33 in What We are Up To.

Y&S Staff Lucinda Moore, Art Director

Lucinda Moore is Art Director for Yoga & Spa Magazine and is a freelance Graphic Designer that has been in the field for more than 15 years. She had lead the Art Department at Vi-Jon where she designed bath & beauty products packaging. When not designing, she spends time doing yoga, walking her two border terriers, riding her horse and hiking with her husband.

Celeste Padberg, Senior Account Executive

Celeste utilizes powerful marketing and sales experience that includes her many years as National Sales Manager for Cardinal Brands and Regional Sales Rep for the Dannon Yogurt Company. Her mission at Yoga & Spa is to successfully promote your business to the billion dollar health and wellness market. As a happily transplanted native New Yorker, Celeste is passionate about St. Louis where she lives and plays with her two active children and husband. She enjoys cycling, boot camps, Pilates and tennis.

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Spring 2010 | Yoga & Spa Magazine


CONTENTS 7 Top 5 Relaxation Techniques

By Stacy Hunsicker Feeling stressed? Bring your body and soul back to a state of well-being.

11 Power of Pilates

By Dianna Lucas A focus on strength and flexibility equals power in Pilates.

13 Lifestyle of a Yogini

By Dianna Lucas What it means to bring yoga into everyday life.

15 Seasonal Eating at it’s Best

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By Maya Bradstreet Give your body what it needs for optimal health in the summertime.

18 The Bar Method

By Dianna Lucas An exercise program that promises quality results delivered FAST!

23 Money & Abundance

By Rev. Larry DeRusha The principles of wealth-building from the inside out.

24 Tranquil Garden Spas

How gardens and labyrinths provide natural healing and rejuvenation.

26 Running Bare

By Jim Hixon What studies have shown about the benefits of minimal footwear.

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28 Eco-Friendly Scooters

Hip, urban transportation while helping the planet.

35 Acupuncture: Believe the Benefits

What contemporary research proves about this ancient system.

36 Men On The Mat - Yoga & Pilates

By Brenda Fraser Learn how St. Louis Blue’s Player, Erik Johnson, keeps fit for hockey. By Stacy Hunsicker Meet three local men in three amazing poses and how yoga has changed their lives

36 Summer 2010 | Yoga & Spa Magazine

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Summer 2010 | Yoga & Spa Magazine

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Relax - Our Top 5 Techniques By Stacy Hunsicker

Feeling stressed? Is your life feeling unmanageable? Statistics show that 90% of all disease is caused by stress, emotional and physical. Here are 5 techniques to bring your body and soul back to a state of well being. My first experience with feeling completely relaxed was first massage and healing touch session when I was 29 years old. I began by keeping my cell phone and pager actually on the massage table with me and Oprah on the TV. I eventually began to see my weekly massage as “me time” and I shut off the TV, pager and cell phone and began to let myself relax. Why is it so difficult for us to give ourselves permission to pamper and nurture ourselves? Are we afraid of the feelings that will emerge? Do we feel guilty for taking care of ourselves instead of the hundreds of errands and chores we need to complete? We all receive various messages from society and our family’s belief systems that we should work hard, pay our dues and then we will deserve to retire from the many years of suffering. No thanks. Let’s change our perceptions to living a healthy balanced lifestyle now and give ourselves the permission to relax.

teaches us to be present in all areas of our life. Yoga or meditation is a nurturing break giving the body, mind and spirit the space to relax and unwind.

3.

Nature - Ahhh, the great outdoors! Find a favorite place outdoors to breathe in the beauty of creation and breathe out all your fears and stress. Leave your worries behind. There is something cleansing about a hike in the woods or a swim in a pond or lake. We find purity in nature. We are humbled by its vastness, giving us a sense a quiet peace.

4.

Hot baths and hot tubs - When we are extremely stressed and can’t get that massage scheduled or get to a yoga or meditation class or the weather is bad outside drop into a hot bath with some bubbles or aromatic oils. Light a candle and you are instantly transported to your own personal spa. Besides the relaxation benefits, water and heat combined create a fantastic detoxification. Sweat out the stress and toxins in your body.

5.

Massage, Bodywork and Alternative Therapies - Lay down for one hour and let a professional massage your body, heal and nurture you. Massage, bodywork, and somatic therapies are often complex mixtures of holistic healing practices involving physical, emotional and spiritual components. Another option would be crystal bowl healing sessions with Vince Miles. See ad page 8. I have personally experienced this modality. Each session left me with a sense of balance and peace.

Laughter & Feeling Your Feelings - If you are going to veg out in front of the TV as your relaxation technique make sure you are watching comedy! Laughter is a great way to release stress and a proven mind altering practice. There are now Laughing Yoga classes available at many studios in St. Louis including Flex in Ballwin. Stopping to feel any negative emotions also opens our hearts, heals our body and leads to authenticity. If you are feeling stressed you can always stop, drop and FEEL. I always say nervous breakdowns are highly underrated. They are not breakdowns as much as they are breakthroughs!

Yoga & Meditation - Yoga itself is a moving meditation. Give yourself one hour to 90 minutes to get quiet, focus solely on your breath, movement and the teachers voice. This is a powerful tool for not only relaxation but for creating balance in your life. The practice of mindfully being present to your yoga and meditation practice

Stacy Hunsicker is the publisher of Yoga & Spa Magazine with her personal mission being one in the same as the magazine. To inspire Y&S readers to live balanced healthy lifestyles through the practice of yoga and self care.

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Summer 2010 | Yoga & Spa Magazine

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Summer 2010 | Yoga & Spa Magazine

Stress and your Daily Activities by Dr. Varsha Rathod Stress has become an all too common part of our daily lives. Sometimes the effect is not noticed right away, but can take months or years to become apparent. Some people handle stress well, and display few, if any, symptoms. But other people have difficulty handling even the smallest amount of stress. “I’m stressed” is a complaint I hear again and again from patients. Although my patients would like to reduce stress in their lives, they don’t know where to begin. Here are a few easy tools that you can incorporate into your daily routine to help combat stress. The information I am providing can be found in several places. One of my favorite books is Unstuck, by James S. Gordon, MD. I reference this book often and use the exercises to decrease the symptoms caused by stress such as anxiety, depression, insomnia, and fatigue. It is my hope that eventually you will learn how to prevent stress and anxiety before they become a problem. A couple of years ago I recommended the following exercises to a patient who was depending on medication to help with her insomnia and anxiety. To this day, the patient uses ‘dancing to music’ to decrease anxiety and improve her mood. Good techniques to practice include “having patience” and “keeping an open mind” when embarking on this de-stressing journey. Let’s begin with a simple breathing exercise that physiologically allows your body to decrease anxiety, blood pressure, pulse rate, panic, and much more. 1. Position yourself comfortably with your feet on the floor or lay on your back. 2. Breathe in through your nose. Do not move your shoulders. Completely fill your lungs. You will feel your belly expand (soft belly). Hold the breath for 2-4 seconds. 3. Breathe out through your mouth. When you have completely forced out all the air, your belly will be curved inward towards your ribs and will feel soft. 4. Relax in this rhythm for as long as it feels comfortable, on average 2-10 minutes. Breathing exercises serves as an important activity in keeping your lymphatic system moving. You should incorporate this activity into your day on a regular basis. Dr. Varsha Rathod is a board certified Rheumatologist and Internist at Preventive Medicine in the Westport Plaza Area of St. Louis, MO. The practice has focused on a combination of traditional and holistic medicine since 1967. For more articles and information about integrative solutions please visit www.preventivemedicinestl.com or call 314-997-5403.


A Japanese Cleansing Ritual by Jennifer Bondurant

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Combining a state-of-the-art hydrotherapy tub with centuries-old hydrotherapy practices, Spa Shiki at The Lodge of Four Seasons on the Lake of the Ozarks creates fundamental spa experiences to enhance your physical and mental wellness. Hydrotherapy treatments achieve relaxation through thermalism (varying hot and cold temperatures), hydrostatic pressure and the use of special elements in the water, such as essential oils. Guests enjoy Spa Shiki’s hydrotherapy treatments in the spa’s advanced hydrotherapy tub with more than 200 air and water jets that target six body zones. In addition, Spa Shiki’s hydrotherapy tub also features color light therapy designed to calm and soothe. One of Spa Shiki’s signature treatments, the Japanese Cleansing Ritual is a 110-minute spa experience that combines hydrotherapy and aromatherapy for a deeply relaxing and detoxifying treatment ($195). The ritual is performed in a spa suite -- both hydrotherapy and body treatment are enjoyed in one room for an uninterrupted transition between the treatment elements. The treatment begins with a full body scrub using marine body polish to regenerate, activate circulation to, and re-mineralize the skin. A soothing, 25-minute hydrotherapy tub soak in a luxurious blend of essential oils follows the body scrub. Fiber-optic color light ther-

apy complements the soak. The final component of the Japanese Cleansing Ritual, a deeply relaxing, detoxifying aromatherapy massage induces total tranquility. Spa Shiki also offers a Hydro & Massage Duet treatment– a hydrotherapy tub soak in a unique blend of anti-stress essential oils and a neck and shoulder massage (50 minutes, $100). The spa also offers a special value through the combination of its Seaweed Detox Body Mask with a Hydro Tub Soak (complemented by your choice of essential oils). Scheduled together, the two treatments create a complete skin-nurturing experience (75 minutes, $125) Among the most highly trained spa therapists in the nation, Spa Shiki therapists receive hydrotherapy training through the American Spa Therapy Education and Certification Council (www.astecc.com). The 16hour ASTECC hydrotherapy course equips Spa Shiki therapists to provide true benefit to guests in a safe environment. Among the topics covered are mechanical and biochemical principles of water, the therapeutic benefits of hot and cold applications and the influence of temperature on the circulatory system.

Spa Shiki is at The Lodge of Four Seasons Learn more at www.spashiki.com or call 573-365-8108.

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Summer 2010 | Yoga & Spa Magazine

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The Power Of Pilates By Dianna Lucas

Pilates is an exercise system that focuses on a specific regimen of movements, stretching and breathing simultaneously. It is designed to improve overall strength and flexibility. The system and philosophy was created and developed by Joseph Pilates in the early 21st century. Current practitioners include all ages and all body types and both genders. Pilates exercise routines utilize specially designed equipment, which was originally designed and patented by Joseph Pilates. This equipment, which was originally constructed from available objects, including bedsprings and beer barrels, has become more refined as it has evolved. Bill Rusu’s Tru-Fit Pilates in St. Louis produces the equipment in innovative ways that streamline the original designs into contemporary, lighter weight, compound pieces. The benefits of the local version are not only providing economy in cost and space, they also incorporate sustainable characteristics by utilizing local materials and negate the need for long distance shipping. Kelly Ruesing of Studio Rue in Webster Groves is using Tru-Fit equipment in conjunction with the Stott equipment found in most studios. She utilizes equipment to ease her clients into their rehabilitation and for continuing practices. She loves the modular space saving features, the quality construction, and the mobility of the equipment. “Bill has amazing customer service and can customize equipment based on the individual’s needs. I also love having someone local for repairs when I need them.” More advanced routines are available using floor mats, as strength and experience with the system grows. The focus on flexibility and

core strength makes this system ideal for individuals recovering from injuries as well as for athletes. His method, which he and his wife Clara originally called “Contrology,” related to encouraging the use of the mind to control muscles. In particular, Pilates’ exercises teach awareness of breath and of alignment of the spine, which strengthen the deep torso and abdominal muscles to support the spine. Practitioners are trained to focus on deep, steady breathing to focus the mind, tighten the abdomen, and rid the body of toxins. All exercises in Pilates should be performed with slow, fluid movement. Care is taken to avoid rapid, jerking movements since explosive movements increase the risk of injury. Creating core strength enables the practitioner to prevent injuries. This is a great method for people suffering from arthritis, osteoporosis or fibromyalgia. All age groups, professional athletes or week-end warriors can benefit from a Pilates exercise routine. We all have weak links in our muscular skeletal makeup. Melissa Clark, owner and founder of the Clayton Pilates Studio has been teaching for 10 years. When she began, she couldn’t believe it was exercise. “I pounded my body into the ground five hours a day! Pilates has really saved my body. It has relieved my joints and tightness and really changed my idea of what exercise is.” She recommends trying it for at least 10 lessons, three times weekly if possible. “You may get it more quickly if you have a connection to your body.” She also recommends personal instruction for optimal form. Summer 2010 | Yoga & Spa Magazine

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If performed incorrectly, the exercises are far less effective. Melissa loves to see athletes cross train in her studio. “It only serves to make them stronger and enables them to continue doing what they love. Everyone has a passion, and Pilates helps serve that passion. This is my second career, so it is extra special to me, and I’m passionate about sharing it.” Pilates corrects muscular imbalances, like tight hamstrings, overloaded quads, or overstretched lower backs caused by overly rigorous yoga, gymnastics, dance, and other disciplines. In addition to improving coordination, control, balance, precision, endurance, breathing capacity, and efficient movement patterns. Walkers, runners (including marathoners), cyclists, golfers, baseball players, gymnasts, boxers, have benefited from Pilates. Professional football teams and professional dance companies alike have turned to Pilates to stretch and strengthen muscles, build endurance, and develop balanced, high performance bodies. The method also teaches the technique of visualization, which nearly all athletes use to achieve peak athletic performance. Virtually anyone can use this technique to improve performance in all aspects. Find an instructor that you can understand easily and enjoy. Finding the connections in the body, learning how to turn off large muscles while activating smaller, less used ones, is aided by succinct verbal communication from the instructor. That is the secret to great instruction; it’s all in the cues.

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Summer 2010 | Yoga & Spa Magazine

The Conscious Commute (Carbon footprint reducing vehicles) Wellness Lifestyles of Seniors Yoga & Spa Retreats Mindful Holiday Gifts Healthy Holiday Foods


Letter From the Editor The Lifestyle of a Yogini by Dianna Lucas

Yoga is so much more than a series of ancient postures perfected over time in a studio… it is a way of living. There are many ways to “live yoga” and Yoga can be practiced on many levels. Having an open, compassionate heart is one goal of a practice. Jesus, Bhudda, Krishna, Kuan Yin, The Dalai Lama, Mother Theresa, The Divine Mother, all have a common thread, they live(d) a life of service, full of love and compassion. Compassion can spring from considering your actions from three levels, your thinking mind, your spirit (or your heart), and your body. Keeping thoughts, words, and actions all in alignment with the practice of ‘nonviolence’ (the use of peaceful means, not force, to bring about change) can be challenging in this contemporary culture. As a Wellness Specialist I assist clients in developing routines and environments, which make it easy and fun to live well. I am most often asked how to make time to fit things into already overflowing schedules. The first step is to assess where you are now, the second step is to determine your destination, and third, to take action to reach your goals. There really is no finish line, so it becomes an ongoing process of growth, measured by achieving success and a sense of peace that you derive from your accomplishments. There are six essential elements of wellness that help in connecting all of these aspects. What you eat, and drink, how you move, breathe, think, and rest are the building blocks for your well-being. Is there such a thing as yogic eating? Absolutely! Making healthy choices instead of convenient ones, making vegetarian, even vegan choices creates a lower impact on the earth, not to mention on your digestive system. Reducing the amount of packaged foods that you consume has a two-fold benefit. You will reduce waste products in the environment, and you will consume fewer refined foods, which are full of additives and toxins. By eating locally grown whole foods, you will reduce the waste of fossil fuels from trucking in goods from afar, and will benefit local businesses. Remember there are degrees with any practice! Finding balance means beginning with a level of comfort so that one does not become discouraged and give up. Imagine all the energy it requires to ship water from the hills of Tuscany or the fjord of Finland. Contemplate the corn syrup content of beverages before you imbibe, or the calorie content of your favorite coffee drink, these could be the hidden reason that those few extra pounds never seem to shed. Breathing is living. When you hold your breath, you deprive your cells of necessary oxygen. It is surprising how little is taken in without conscious effort. Pranayama (in Hindu yoga) is the regulation of the breath through specific techniques and exercises. There are many forms of meditation that can assist with breathing techniques. Bhakti yoga uses breath and sound vibration as meditation. Tara Veda meditation teaches us to use the breath as a focus. There are also kinesthetic forms of meditation like long distance running or biking. Simply using controlled breathing can assist in slowing down the mind and healing the body one ‘exhale’ at a time. I once overheard a yogi friend use the analogy of a telephone book, turning one page at a time. Eventually you will get to the back cover. He was talking about Asana to someone who had difficulty with flexibility. I have watched that process in action with some of my clients over the years, and receive great personal joy in seeing them find balance, strength and flexibility through daily practice. In this issue, you can read about Yoga, Pilates, and The Bar Method, which are perfect complements to sports and athletic endeavors as well as the good old-fashioned walk. A yoga lifestyle would have you ride your bike or walk to shop local, versus driving a car to a megamart. Riding your scooter to a farmers market is a perfect example. It takes core strength and balance to ride. Your awareness is heightened. You will have homegrown selections of fresh foods that you will choose for yourself when you arrive. By allowing yoga to guide you in all aspects of your life, you will notice an euphoric state beginning to envelop you as your contagious smile affects all of the people you meet. You will feel (and look) so great that you will begin to share your enthusiasm at work, at home, and in all of your relationships. Your new way of thinking will begin to positively shape your life. You will notice many changes creating a ripple effect. So will everyone else. Namaste!

With a background in Journalism, Advertising, and Design, combined with 30 years of meditation practice, Dianna Lucas brings ‘Lifestyle’ to the Editor in Chief post. Meditation has created the foundation for all of her practices in the healing arts and her zest for “greener’ living through mindfulness. As Wellness Specialist, she assists clients in creating healthier lifestyles through coaching, diet modification, exercise, and holistic interior design; balancing mind, body, spirit and environment. Dianna hosts workshops, teaches group classes and individuals. She also works with patients who are recovering from cancer through the Wellness Community of St. Louis teaching meditation and movement for recovery.

Summer 2010 | Yoga & Spa Magazine

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Prairie Farms Launches a Fresh Look & New Products

Farmer-owned Prairie Farms Dairy has provided the freshest, highest quality dairy products for over 70 years.

Over 700 farms strong, the dedication of Prairie Farms' farm families is represented in our full line of dairy products. We are proud to be a leader in the dairy industry, supported by consumers who know our brand. For coupons, recipes and more, visit: www.prairiefarms.com 14

Summer 2010 | Yoga & Spa Magazine

ST. LOUIS, MO. (JULY 13, 2010) — Prairie Farms Dairy this week announced its “Farmer Owned” campaign, and the look has found a home on the containers of two recently released 16-ounce sour cream dip products. Prairie Farms, owned by a cooperative of more than 700 dairy farm families, has introduced the “Farmer Owned” campaign at a time when food miles — the distance between where a food originates and the consumer — are becoming increasingly relevant to consumers. Reducing food miles benefits both the environment and local economies, and consumer support for locally produced products has doubled in the past five years. In an effort to raise consumer awareness of the company’s local, farmer-owned heritage, Prairie Farms has updated its logo and packaging to identify its products as coming from local, farmer-owned dairy producers. “The new direction emphasizes the values of our farm families and our commitment to being good citizens in the community,” said Rebecca Leinenbach, Sales Program Director, Prairie Farms Dairy. “The packaging artwork has a distinctive personality and will clearly stand out on retailers’ shelves from competing national and private-label brands.” The new logo maintains the traditional red lettering for the company name, and a gold “Farmer Owned” banner above the logo builds on brand strength. A farm scene reinforces the farmer-owned brand messaging. Prairie Farms timed an integrated advertising campaign with the release of the updated packaging. The messaging includes a new tag line, “Farm fresh quality … from our family to yours,” as well as lifestyle imagery of farm families. This visual equity will become part of all of Prairie Farms Dairy’s communication efforts, including a TV commercial, billboard advertising, truck graphics, trade promotions, event marketing and the company’s websites. Adding to the excitement of this campaign, Prairie Farms has introduced two new flavors of 16-ounce sour cream dips: Jalapeño Fiesta and Bacon Cheddar. The packaging for these products reflects the “Farmer Owned” campaign. In addition, the company’s sour cream, dip, cottage cheese, yogurt and ice cream packages now feature the new packaging and campaign messaging, and support materials will convey to consumers that they can support local dairy farmers by purchasing Prairie Farms products. Paid Advertisement


Seasonal Eating at it’s Best by Maya F. Bradstreet Summer is upon us, full throttle! Before we knew what hit us, temperatures increased, school let out, camps and activities got going… Perhaps you are outside more: at the pool, the park or in the garden? More than likely, you are indoors with your air conditioners cranking. Throughout all of these changes, have you been in touch with your body’s response to them? Are you aware of how the added sunlight, fresh air, and heat - or even the cold blasting from the AC - have affected how you operate? Have you paid attention to your cravings or ailments, all of which are signals letting you know what you require in terms of food and fuel? Rather than resist the natural shifts our bodies go through from season to season, we do ourselves a service if we notice our surroundings. By being in tune with the weather, the local foods available to us, and our reactions to them, we can truly feel our best. Let’s take a look at what “eating seasonally” really means, and why it is important. Changing Seasons, Changing Bodies Our body is a product of our environment. We have different mindsets and needs depending on whether it’s the stressful holiday season versus the middle of a hot summer. We experience varied degrees of thirst, and hunger for particular foods as a direct result. Case in point: how often do you crave hot chocolate or a piping bowl of oatmeal in the middle of August? If you do, or if you are feeling out of sorts, your body may be trying to tell you something. Rather than resist these messages,

it is important to adequately listen to them and to understand what it is we truly want. Just like the earth, our body is in a constant state of flux. Therefore we must respond appropriately with dietary choices that can best support these transitions. Luckily for us, nature has already made it easy: that which is ‘local’ and ‘in season’ is intrinsically full of the nutrients needed for exactly that particular moment in time. In the fall, the bountiful harvest of root vegetables, apples and corn fills us up and grounds us for the approaching winter. During the following months when daylight hours are at their shortest, we nourish ourselves with warmer and heavier foods. And, come spring, we want to lighten up with the greens and shoots abundantly available as the soil wakes up from its slumber. As we approach the longest day of the year, our nutritional needs shift once again… Summer Nutrition Tips Summer is synonymous with daylight, heat, and growth. In order to sustain our increased activity levels and to deal with the extremes of the season, consider these guidelines: • Eat more produce; the earth is now in its prime, growing an abundance of delicious fruits, vegetables and herbs. Foods naturally high in water content such as melons, berries, cucumbers, and tomatoes keep us cool and hydrated. • Play around with spice! Hot peppers, garlic and herbs (think mint, basil) actually help keep our body temperature regulated. Summer 2010 | Yoga & Spa Magazine

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Nourish your Body, Transform your Life! custom health & nutritional counseling

cooking instruction & demos grocery & farmers market tours refrigerator & pantry organization weight management intuitive eating pre/post-natal & family nutrition detoxification & cleansing food allergies & intolerances

Call 314.775.9774 to schedule a complimentary health history consultation

• Minimize ‘heavy’ foods. By keeping your proportion of fried foods, dairy, meats and even complex carbs smaller (in comparison to raw), your digestive system won’t be as taxed, and you will feel lighter, more energetic. • How we prepare our food is equally important. Eating meals raw, room-temp or cold are truly appealing, not to mention cooling. Chilled soups like gazpacho, frozen desserts, minty cocktails…are all refreshing in their own right. They just wouldn’t have the same affect or taste right during the holidays now would they? Discovering New Tastes: Summer Foods to Add to your Shopping Basket I consistently urge clients to try something new (preferably produce) every single time they go to the supermarket or farmer’s market. The latter is a place where you can certainly find varietals and heirlooms full of unique flavors and nutrients. Really and truly, you risk very little. You may indeed be short a few dollars if the ingredient doesn’t end up appealing to your taste buds. However, you may be surprised and discover a new, fantastic appreciation and desire for this once unknown fruit or vegetable. Here are some of my favorites: Japanese Eggplant – White and purple variegated, they are more slender, less seedy and not as bitter as the average store-bought eggplant. They don’t require as much cooking time, and almost melt in your mouth with their sweetness. Heirloom Tomatoes – They may not be as pretty and perfectly round as those hydroponic red spheres at the grocery store, but the flavor they impart is unlike anything your tastebuds have ever tried. At once juicy and satiating, the rainbow hues of tomato are amazing anyway you chop, slice and dice them – not to mention saute, stew or broil them. My favorite way to eat them is raw, like an apple, maybe sprinkled with some sea salt. Pattypans – These flying-saucer-looking squashes are sweeter and more tender than their traditional counterparts. Roasted, steamed or sautéed, they are as delicious as they are delicate. Okra – Not just to be enjoyed in a gumbo, these beautiful, ever-so-slightly slimy green veggies are filling and differently delectable. Seasoned simply with salt, steam or sauté them whole with garlic and olive oil. SIMPLE SUMMER RECIPES MAKING THE BEST OF SEASONAL LOCAL PRODUCE

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Summer 2010 | Yoga & Spa Magazine

Ratatouille 4 tbsp extra virgin olive oil 2-3 cloves garlic, minced 1 large yellow or Vidalia onion, chopped into 1 inch chunks

1 medium eggplant, chopped into 1 inch chunks 2 bell peppers, any color, chopped into 1 inch chunks 2 medium zucchinis or summer squashes, chopped into 1 inch chunks 3 large tomatoes chopped, or 2 cups cherry tomatoes ½ cup coarsely chopped basil ½ cup coarsely chopped parsley Sea salt & ground black pepper to taste Red pepper flakes optional Add olive oil to hot sauce pan and sauté garlic & onion (and red pepper flakes if using) over medium high heat. Add eggplant and sauté, adding more oil if necessary. Season with salt & pepper. After about 5 minutes or when eggplant becomes soft, add remaining vegetables and re-season. Cover, but stir occasionally for 5-10 minutes. Turn off heat and add basil, parsley. Very Berry Rice Pudding 1 quart berries of choice: blueberries, raspberries, blackberries ½ cup raw (local) honey, plus 2 tbsp 1/8 cup water 1 cup coconut milk 1 cup rice milk (variations: almond milk or water) 1 tsp vanilla, optional 6 tbsp Arborio rice Dissolve ½ cup honey with 1/8 cup water in small pot, and bring to gentle boil. Reduce heat, add vanilla and half the berries. Simmer for 10-15 minutes. Cool. In a separate pot, bring coconut and rice milk to boil. Add Arborio rice, lower heat and simmer for 30 minutes, or until rice is cooked but still al dente. Stir in remaining 2 tbsp sweetener. Cool. Stir in remaining fresh berries and cooled berry mixture to rice pudding. Serve as is or with more berries on top. Maya F. Bradstreet, MS HHC founded A Recipe for Wellness, llc as a way to inspire & promote well-being in others through food choices. She teaches cooking classes and leads seminars in a variety of settings throughout the St. Louis Area, and works privately with clients around nutrition. A graduate of Brown University, she received her food and nutrition training at the Institute for Integrative Nutrition in New York City, and a Masters degree in Health Promotion from Indiana University. She is a holistic health coach certified by the American Association of Drugless Practitioners. You can contact her with any food and health-related questions at maya@arecipe4wellness.com


Extra Virgin Olive Oil The Heart of The Mediterranean Diet by Marianne Prey

Remember the food pyramid you learned in grade school? It was heavy on meat and dairy and didn’t even mention fish and olive oil. We now know that this is not a healthy way to eat. Americans suffer terribly from obesity, diabetes and heart disease because of what we consume and how much. Scientific studies and practical experience both have shown that these interdependent diseases are drastically reduced with a lifestyle of eating called The Mediterranean diet. The basics are as follows: • Lots of vegetables and fruit, the fresher the better, beans, nuts and whole grains • High intake of olive oil replacing other oils, butter and margarine • Moderate intake of fish and poultry, 2 times per week, plus up to 7 eggs per week, including those used in cooking and baking • Low to moderate intake of dairy, mostly cheese and yogurt • Low intake of red meat, 12-16 ounces per month • Low intake of sweets prepared with refined sugar and saturated fat, a few times per month • Regular, moderate intake of wine, 1-2 glasses for men and 1 glass for women per day This way of eating provides high levels of omega-3 fatty acids from fish and greens and monounsaturated fat from olive oil. Olive oil can actually lower LDL, the harmful portion of cholesterol, and reduce inflammation due to its high polyphenol (antioxidant) content. Both of these properties have a protective effect against heart disease and stroke. Extra virgin olive oil is the most healthful of all grades of olive oil with the highest antioxidant levels. It also has the finest flavor. It is as diverse as wine and complements all foods from appetizers to desserts. Always purchase the freshest oil from a knowledgeable merchant and sample before you buy to assure that your personal taste preferences are fulfilled. For more information please see www.oldwayspt.org and The New Mediterranean Diet Cookbook by Nancy Harmon Jenkins.

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Summer 2010 | Yoga & Spa Magazine

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Photo by Laurent Torno III

The Bar Method’s Jessica Prasse If your quest for the “next greatest thing”, is an exercise program that will finally, once and for all, change your life and your body for good, then take a moment to read Burr Leonard’s blog. Burr is the Founder of The Bar Method and her insights and intellect are refreshing and refined. Forgive me for making this personal, but having read about this program, I really can’t wait to try it. I want to experience firsthand if it provides what the website, photos, and blogs describe. If “seeing is believing”, look at the photos, especially the before and after photos. Read the testimonials and I will bet that you will be saying, like me, “where do I sign up?” The Bar Method began in San Francisco but franchises have popped up quickly around the country, in places where people demand quality results fast. Until recently, our nearest option has been Chicago, great if you are a commuter or have a private helicopter. But for most of us, we want our exercise to be convenient, and now we have our very own West County location. Conveniently, right off the highway and clearly worth the drive. Many participants have reached their goals, which vary from weight loss to injury prevention, better posture, greater flexibility, overcoming depression, and simply getting some “me time.” As a Wellness Specialist, many clients come to me for rehabilitation from injuries. Some of these injuries are from years of sports and some are from years of high heels. All too often, the knees are the weakest link. Here is what the Bar Method says about knees: “Four million years ago, our ancestors stood up and walked on two legs. Now our two knees, which are the body’s largest joints, do the job that four knees used to do and they help keep us in balance, which is an issue when you’re more vertical than horizontal. Our knees need all the muscles around them to be as strong and balanced as possible.” The mechanics are simple but evolved by systematically strengthening and balancing the muscle groups that extend across the knee joint; the calf, the quads, and the hamstrings simultaneously, they become strong and pain free. If you have an ACL (anterior cruciate ligament) injury, the gastrocnemius can stabilize the back of the knee in its place. This is why physical therapists give calf- strengthening exercises

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Photo by Laurent Torno III

by Dianna Lucas


Photo by Laurent Torno III

to their patients with ACL injuries. The Bar Method starts its leg exercises with heel lifts for this reason. Runners, tennis players and athletes in other sports tend to use their outer quad muscles (vastus lateralis) more than their inner one (vastus medialis). That can ultimately pull their patellas to the side with flexion, causing pain. The Bar Method emphasizes inner quad work to help address this issue. Strengthening exercise stimulates the muscle fibers that are specialized for power. They’re called “fast-twitch” fibers, and all your muscles have them. When “fast-twitch” or power fibers are challenged, they “hypertrophy”, or get larger. That’s why strengthening exercises like lifting weights make you look “cut”. Endurance training on the other hand actually causes your muscles to lose mass and become weaker. All your muscular-skeletal muscles have not only “fast-twitch” but also “slow-twitch” fibers, which are specialized for endurance. When you walk on a treadmill, these fibers don’t change in shape, though they do grow a bit in number. That’s why aerobics doesn’t make you look “cut”. In fact, doing just aerobics causes your endurance fibers to take over more of your muscles, pushing the strength fibers aside. The result is that you actually end up weaker. First time Bar Method students often shake during the thigh work, but it’s the runners who typically shake the most. Intense strength work performed in short sets using multiple muscle groups is how The Bar Method gives you maximum muscle toning plus greater stamina. Using routines that follow this pattern get all three types of muscle fiber going and give the best functional results. It’s a fact that, as reported by the New York Times, people who do not exercise regularly face an increased risk for low back pain. Is it any wonder then that low back pain is the second most common cause of missed days of work (next to the common cold) in the United States? Close to 80% of all Americans experience it at some point and about 50% of us experience low back pain each year.

A common misconception about lower back pain is that we can eliminate it simply by doing abdominal exercises. The logic here is that a strong front of the body will give you a strong back. The truth is, to have a healthy back, you have to strengthen not only the front of your trunk but the back itself, and develop good posture and alignment. Sounds good on paper, let’s go test the effects. The class is 60 minutes long and set to music. You will need pants below your knee and socks. Jessica Prasse’s studio is scheduled to open in August in Town and Country. Class sizes are limited, so schedule now, on line at http://stlouis.barmethod.com, and I’ll see you there, with my glutes up where I left them, last I looked!

Wellness Specialist and Editor, Dianna Lucas is a fitness enthusiast, foodie, and fashionista. She teaches classes, workshops, and individuals. Find her at www.diannalucas.com

LONG FIRM THIGHS

LIFTED SEAT

FLAT ABS http://stlouis.barmethod.com - email: stlouis@barmethod.com 1048 Town & Country Crossing - Town & Country, MO 63107

Photo by Laurent Torno III

Summer 2010 | Yoga & Spa Magazine

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Photo by Scott Lokitz.

Restaurant Rave -

Momo’s Ouzaria Taverna Momo’s transports you to the Mediterranean with an intimate environment for dining, celebrating and relaxing. Curtained rooms festooned with beaded lanterns and comfortable seating set a romantic backdrop for any occasion. The frescoed walls depicting beautiful goddesses and nets filled with shells and starfish suggest a seaside retreat. The cocktail menu is mythic, and the food is epicurean. A sensualist’s delight, the first courses are finger foods rich in texture and flavor to be shared and enjoyed. The flaming Saganaki provides visual excitement and a tasty treat. Dinners range from traditional Greek dishes to American staples with Mediterranean flair. The Greek medallion is Momo’s answer to meat and potatoes. A cloud of garlic mashed potatoes, a nest of steamed spinach, with medallions of tenderloin, seasoned and sautéed to perfection with the subtle flavors of coriander, nutmeg, and cumin all float effortlessly upon a shallow pool of red wine reduction sauce. Life is short, let’s eat dessert first! Chocolate Filo combines sweet and salty with crunchy and creamy. The flavors of mint, crisp green apple, strawberry and orange are enhanced with decadent Swiss chocolate and freshly whipped cream. As our Greek cousins say, “Broma Theon… Food of the Gods!

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The perfect addition to your experience is the gorgeous entertainment provided by Belly Dance Mirage. Described as Egyptian Cabaret Style dancers, Laura, Penny and Samira (aka Jane) will agree, that if language is considered to be a system of communication using sounds, symbols and words to express a meaning, idea or thought then dance is also a language.” The language of Belly Dance, is an expression of the feminine soul in movement to the music. The term “belly dance” is a misnomer since every part of the body is involved in the dance. The hips are the most featured body part in “raqs sharqi”, the hands, eyes, expressiveness of the movement and the costume are what have made this ancient form of dance so timeless and so sensual. Belly dance takes many different forms depending on country and region, both in costume and dance style, and new styles have been invented in the West as its popularity has spread globally. Give your attention to these living, dancing goddesses while you dine, and plan to take a class from them. It will build more than your abdominal muscles. Your confidence, your fluidity of movement, and even your je ne sais quoi will bloom. Opa!


NOW OPEN IN CHESTERFIELD If you love Sugo’s Spaghetteria (St. Louis Magazine’s Best New Restaurant in 2009), Then it’s time to check out Babbo’s!

A MICHAEL DEL PIETRO RESTAURANT A MICHAEL DEL PIETRO RESTAURANT

17402 Chesterfield Airport Rd. • Chesterfield, MO

636-536-0000 • babbosspaghetteria.com

Welcome lululemon athletica.

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Plaza Frontenac welcomes lululemon athletica to St. Louis’ premiere shopping destination where more than 40 specialty shops, a premiere six screen fine arts cinema, fine dining and casual restaurants offer a spirited atmosphere of compelling invitations. Our uncompromising commitment to quality and style inspires new levels of expectation. Neiman Marcus Saks Fifth Avenue Tiffany & Co. Lucky Brand Jeans Juicy Couture Ann Taylor

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Open Daily 10am-7pm, Sunday 12pm-5pm Lindbergh Blvd. & Clayton Road, St. Louis, Missouri Visit us at www.plazafrontenac.com

Summer 2010 | Yoga & Spa Magazine

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A Closer Look at Triad Bank refreshment and quickly assisted with your banking needs. You also might be surprised to find the CEO, James Regna, in the lobby to greet you. Jim maintains his office just next to the teller windows. Why? “Accessibility is so important in our business,” explains Jim. “I want to be able to easily interact with customers as they come into the bank, answer questions, and stay in close touch with our associates throughout the day.” Accessibility to Regna’s vast industry experience is an important asset. He brings perspective as a previous State of Missouri banking regulator and from his several years in business lending. His leadership and talented team – including the bank’s board of directors comprised of successful St. Louis business owners – have posted impressive results. In fact, the bank was recently noted by the St. Louis Business Journal as the most successful of the new banks opened since When you walk into Triad Bank, don’t ex2005. pect to be greeted by directions to the teller “We believe that our customers appreline maze, or asked to sign-in and wait for ciate our ability to provide them with the your name to be called. Instead, you’re welmost competitive products and services, and comed by a Triad Bank associate, offered11:01 a TriadBankAd:Layout 1 6/30/10 AMconveniently Page 1 meet and speak with local to

banking experts,” says Tamara Sutton Reed, Senior Vice President of Business Development. “Our entire team is located right here in St. Louis.” Convenience is an important theme for Triad Bank customers, who enjoy the opportunity to conduct their transactions at the bank in Frontenac, at their place of business or even in their own home. Triad’s innovative mix of services also complements their commitment to efficiency and convenience, with competitive products like Online Cash Management, free and reimbursed ATM fees, and Remote Deposit Capture. The camaraderie of the Triad team ensures a positive experience for clients as well as the St. Louis community. The bank sponsors a variety of charitable efforts throughout the year, including collecting toys and food for needy St. Louis families, and supporting a client collecting sporting goods for orphaned children in Haiti. Stop in to learn how the Triad team offers one convenient solution for your personal and business banking needs.

At Triad bank, our team of dedicated, banking professionals is eager to assist you with your personal and business banking needs. Whether you visit our conveniently located office in the heart of Frontenac, or we assist you with your deposit or loan at your office or home, we are committed to providing you with an exceptional banking experience. Let Triad bank be your one choice for all of your banking needs.

Triad Bank The one bank for all of your personal and business banking needs. 10375 Clayton road Frontenac Missouri 63131 314.993.4333. triadbanking.com If you would like one of our personal banking officers to assist you, please call us at 314.993.4333.

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Summer 2010 | Yoga & Spa Magazine


Money & Abundance by Rev. Larry DeRusha

“Many of us grew up with the belief that achieving success requires relentless hard work, grim determination and intense ambition. As a result, we may have struggled for years and even reached some of our goals but wound up feeling exhausted, our lives out of balance.” says Deepak Chopra in his book The Seven Spiritual laws of Success. During the 1970s and 1980s the majority of prosperity building workshops taught the principles of stock trading, real estate investing and financial planning. But, from the early 1990s on people like T. Harv Eker, Robert T. Kiyosaki, Bob Proctor, Mark Victor Hansen, Jack Canfield and many other highly successful individuals taught the principles of wealth building from the inside-out. In other words, it is about the inner abundance. Abundance can mean many things. It can mean material wealth, or a joyful life, a life of emotional well being or spiritual fulfillment. Perhaps the 2012 milestone has less to do with doomsday scenarios than it does a shift in consciousness. In the natural world, creation flows with ease. A seed doesn’t struggle to become a plant—it simply flows. So how do you flow? The first step is to begin developing your intuition. This is your inner guide. In my new book, The Secret of Knowing: The Science of Intuition, I note that we have left-brain, right-brain, whole-brain and mystical intuition. A new day-trader working the

market with her intuition is 96% less likely to be successful than a trader of thirty years experience: because left-brain intuition is an unconscious process based on experience and memory. The intuition that helps you flow through life is the whole-brain that combines the quantum process of right-brain intuition with the heuristics of leftbrain intuition. What does this look like in practice? At the beginning of the day allow yourself to be in the silence. After a few minutes ask what you need to know. Take the very first answer, not a story but perhaps just a couple of words or an image. If it feels heavy then it’s most likely letting you know this direction is not in the flow. If it feels light and free then take the next step. Now use your intellect to determine how to implement this answer. This is important. Don’ set aside your rational mind. It has its place. Use it to discern the appropriate way to work the answer intuition has given you. Also, use your intuition to ask questions during the day. Let the powerful skill of intuition lead you to that abundant life of joy, love, compassion and wealth.

Summer 2010 | Yoga & Spa Magazine

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Photo by Laurent Torno III

Tranquil Garden Spas Backyard therapy for the soul

Throughout history, gardens have been used to aid in the healing process; from the Japanese Zen Garden to the Monastic Cloister garden to the contemporary herb garden. Recently, interest in complementary and alternative therapies that emphasize healing the whole person, rather than simply alleviating symptoms, have revived utilizing the garden as healer. We all have many gardener friends and may wonder why they are so inclined to endlessly dig in the dirt, plant, harvest and landscape. The effects of sitting in nature include generating an altered attitude. By taking in the beauty, the smells and sounds of birds chirping, we are transported to serenity. It’s the maintenance of it all that leaves me stymied. Thank goodness for landscape architects, landscapers, gardeners and organic farmers for those who may not be touched with the gift for gardening. Research shows the therapeutic benefits of gardens. Roger Ulrich, a professor and director of the Center for Health Systems and Design at Texas A & M University, found that viewing natural scenes or elements fosters stress recovery by evoking positive feelings, reducing negative emotions, effectively holding attention and minimizing stressful thoughts. When viewing vegetation as opposed to urban scenes, test subjects exhibited lower alpha rates, which are associated with being wakefully relaxed. Further research by Ulrich showed surgical patients with views of nature had shorter post-operative stays, fewer negative comments from nurses, took less pain medication and experienced fewer minor post-operative complications than those with a view of a brick wall. Based on the research by Ulrich and others, it could be argued that any garden is a healing garden. One aspect of the backyard tranquil garden spa is to make you (and your family) feel less stressed, more comfortable and even invigorated after spending time in your personal oasis. Gardens go well beyond the traditional, in terms of creativity and their designated healing purpose. Chakra Gardens are designed to help balance the sacred centers of the body as well as the land. Gay Goesseling of Goesseling Design creates many different types of Healing Gardens. Incorporating indigenous traditions including Native American and Hawaiian, she creates beyond the traditional backyard garden. Labyrinth gardens designed to enhance meditation, combine the imagery of the circle and the spiral into a meandering but pur-

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Griesedieck Brothers L A N D S C A P I N G

Photo by Laurent Torno III

Creative Design & Professional Installation City Gardens • Native Habitats

poseful path. The Labyrinth represents a journey to our own center and back again out into the world. Labyrinths have long been used as meditation and prayer tools. Goesseling creates healing water gardens that soothe the spirit with their beauty and the sound they impart. You are even able to immerse the whole body into a cool pool of serenity or healing hot tub. Utilizing healing concepts in design can enhance any swimming pool. Wind gardens use the natural element to create sound therapy, and incorporating sculpture contributes kinesthetic elements. Goesseling draws inspiration from her many experiences and travels, along with her Landscape Architecture degree from Harvard University to create a truly magical experience. Neal Moylan and Tom Griesedieck of Griesedieck Brothers Landscaping bring 35 yrs experience and love to utilize native plants in their designs. Gorgeous stonework and incorporating natural features are indicative of their style. They have the capability to design, install, and maintain the landscape which make working with them a truly tranquil experience. There are endless options to create your own personal backyard therapy for your soul.

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Lawnicure Photo by Laurent Torno III

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Summer 2010 | Yoga & Spa Magazine

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Photos provided by VibramFive Fingers

Running Bare by Jim Hixon

Why Minimalism Matters What if each of us removed the stiff, unnatural shoes with raised heels from our wardrobes and switched to light, flexible, flat-soled shoes? Numerous studies have shown the benefits of running in minimal footwear: the ability to absorb impact more efficiently, improved responsiveness, and greater strength and flexibility of the foot and lower leg. Could these same benefits be experienced by non-runners, if they chose similar minimalist shoes to wear throughout the day? Since even runners spend most of their days in non-running shoes, the answers to these questions affect everyone. Beginning last spring with the publication by Random House of Chris McDougall’s Born to Run, his account of time spent with the legendary long-distance running Terra Humara tribe in northern Mexico’s Copper Canyon, the public was introduced to an alternative answer to the question: “What shoes should I wear while running?” Since the mid-1970s that answer has been: “Wear well-cushioned, stable shoes with a relatively stiff midsole for support and a higher heel to absorb the impact of running long distances heel first.” Oddly enough, during this time the rate of injuries for runners has increased and the average performance in distance races has decreased. Of course, there is a broader cross-section of the population running nowadays, but there is certainly no evidence that conven-

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tional running shoes have delivered their promised benefits. A host of maladies still afflict those of us who run: plantar fasciitis, Achilles tendinitis, Morton’s neuroma, shin splints, IT band syndrome, various knee pains, and lower back pain. If conventional running shoes haven’t helped reduce injuries or improve performance, could they be part of the problem? The Terra Humara run either barefoot or wear minimal sandals made with a combination of leather and thin, flat pieces of rubber scavenged from car tires. The sandals have no extra cushioning in the heels, and are very flexible, offering little support for the foot and no correcting properties. This minimal footwear does not restrict the movement of foot, allowing it to move naturally. Sometimes the races will cover more than 400 miles over the course of several days. As you’ve probably surmised, these people do not suffer from the physical ailments of runners using conventional shoes. In the January 2010 issue of the journal, Nature, Harvard’s Daniel Lieberman published the results of a study designed to compare the amount of impact barefoot runners absorb when striking the ground with the impact absorbed by runners wearing conventional footwear specifically designed for running. After more than a year of observations he and his team determined that the type and quality of the impact was different for the two groups. Although Lieberman drew no conclusions from the evidence,


one possible inference is that modern running shoes may be dangerous because they promote a heel-strike, which produces far greater impact than landing on the forefoot. In addition, conventional running shoes do not allow the foot to work naturally, that is, without restriction. Combined with the loss of sensory information, caused by thick and spongy midsoles, and the resulting reduction of kinesthetic sense, or ‘feel of the ground’, the body’s ability to moderate shock and fully respond to slight changes in terrain and surface is limited. At this point, if you’re a regular reader of this magazine, you might be thinking: “But I don’t run! I exercise, but I don’t wear running shoes for those activities, and I don’t walk in running shoes.” Unfortunately, unless you are barefoot when you’re exercising or walking and standing you are probably wearing shoes that have some of the characteristics of running shoes, even if those traits aren’t obvious. Any type of footwear that has a heel, good cushioning, and a relatively stiff midsole prevents your feet from working naturally. Over the past several million years, the human body has evolved to work very well while engaged in activities such as walking and running. The

body is built to move without restriction and requires all possible sensory input to move efficiently, quickly, and without injury. Walking barefoot is not always possible, or at least it is not always convenient. One can come close to reaching this state by

wearing minimal footwear. For example, Terra Plana makes a Vivo Barefoot line of shoes that have all the right characteristics: lightness, flexibility, and no difference in the height of the sole from heel-to-toe. Vibram FiveFingers makes a fairly wide range of shoes, which are actually protective gloves for your feet. The products of both of these companies are of the highest quality and

promote the health of our feet. They are not found everywhere, but in the St. Louis area they are available at Ghisallo Running, with two locations in the St. Louis area, one in University City, at 606 North & South Road in University City and the other at 13393 Olive Road in Chesterfield (coming in July). Once you’ve switched to minimal footwear the benefits are immediate and obvious: improved sensory perception and balance, stronger and more flexible feet, and a heightened state of awareness of one’s environment. Imagine the experience of being able to hear better, and all you had to do was take off the pair of thick earmuffs you had been wearing for years. Switch to minimalist shoes and experience the world anew! Jim Hixson has been a long-time advocate of “less is more” where footwear is concerned. Although always interested in biomechanics, he failed to concentrate on the workings of the foot until affected by plantar fasciitis six years ago. Dissatisfied with the answers he received from several orthopedists and podiatrists, he began a research project which has yet to end. The preliminary findings, however, are conclusive: allow the foot to work naturally with little or no restriction and good results will follow!

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Summer 2010 | Yoga & Spa Magazine

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Eco-friendly Scooters Hip Urban Transportation Adapting to this changing world… The world has awakened at last to the problem of carbon footprints and burning of fossil fuels, and humans are now ardently looking for greener alternatives in every aspect of existing. Since commuting everyday is an integrated part of our daily routine, we do have many green options to try. Amongst them are the electric two wheelers and the 100 mph eco-friendly hip urban scooters. They come in many shapes, sizes and colors for your own unique personality. Helmets are sexy too, and rain gear is available that will help you arrive safely and dry. To avoid fluctuations in gas prices and the harmful effect of fossil fuels on the environment, an increasing number of urban dwellers are turning to eco-friendly scooters as an alternative mode of transportation. From wood crafted designs to pedal-powered scooters, there are abundant options. These lean, green, scooter designs will make your commute far more eco-friendly, and, they’ll do it in style. The best keeps getting better! You can’t beat a Buddy for its seamless blend of modern technology, practicality, and vintage style. The Buddy 125 and Buddy 50 boast fresh “pop” colors and improved performance. Those looking for a bit of continental flair have four International models to choose from. Throw in an ever-growing list of available accessories and you can customize any Buddy scooter just for you. There really is a Buddy for everybody! There is a Buddy Blackjack in Jay Leno’s Garage.

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Summer 2010 | Yoga & Spa Magazine

According to the United Nations Population Fund, about 18 million people migrate from rural areas to cities each year in China alone. Current global trends indicate a growth of about 50 million urbanites each year, that’s roughly a million a week. More than 90% of that growth occurs in developing countries, which places intense pressures on urban infrastructures, particularly the transportation industry to cope. By 2050, 6.2 billion people, about two thirds of humanity, are likely to be urban residents. In rural environments the scooter can be an effective means of getting from A to B. In parts of Southeast Asia scooters go from village to village to transport data for school children that power their laptops with their own sweat equity. While sitting at their school desks, they pedal reclaimed bicycle parts under the desk which power their laptops. A portable hard-drive is transported through the jungle, via scooter, which connects to a mainframe retrieving the answers to the children’s questions. It just goes to show you, it’s a brave new world. Consider the practical applications; free parking, low maintenance, affordability, and face it, fun! Certainly you will find even more reason to put one in your own garage. Happy Trails.


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Summer 2010 | Yoga & Spa Magazine


The Zerona Body By Laser Program: Lose the Inches and Jump-start Your Weight Loss By Debbie Haikal, RN

Functional Endocrinology specialist Dr. David Peterson, DC, DCCN, of Wellness Alternatives in Town and Country, offers a unique non-invasive, painless procedure that sculpts and contours the body with amazing results. What is all the buzz about and why are people so excited about the possibility of being able to “pick and choose” the specific areas they want to lose the inches? I spoke with Dr. Peterson to learn more about this revolutionary procedure. Why are Zerona treatments so popular? Think of the last time your waist was 2-3 inches smaller, your hips had that natural curve, and your thighs were thinner. With the Zerona Laser treatment at Wellness Alternatives, you can now achieve a shapelier figure without having to endure the fear, and sometimes painful process, of a surgical procedure. What is the Zerona Laser and what will it do? The Zerona Laser produces a low-level or cold laser light that has no thermal effect on the body’s tissue. Excess fat is emulsified and eliminated naturally by the body without the negative side effects and downtime associated with more invasive procedures such as liposuction. The patient is given nutrients according to testing and evaluation to maximize results. How does the Zerona Laser work? The low level light therapy emitted by the Zerona Laser used in the Body by Laser Program causes the fat contained in the fat cell to liquefy. The laser causes a transitory pore in the fat cell membrane to open, allowing the liquefied fat to leave the cell and accumulate in the interstitial space around the cells. There is no damage to the cell membrane since fat is expelled through this transitory pore. Once the fat is in the interstitial space, it is naturally eliminated by the body through the lymphatic system. I use my expertise in Functional Medicine/Endocrinology to accelerate lymph activation and maximize detoxification and positive elimination. This sets Wellness Alternatives apart from other physician’s office laser treatments. How much can I expect to lose? Everyone is different and so results will vary. The success of the treatments depends on your body’s ability to detoxify emulsified cellular debris. Therefore, not all patients will obtain the same outcome at the end of the two-week therapy. Who can receive treatment? You may not be a good candidate for the Zerona Laser treatments simply because you want to lose weight. We will determine a treatment and nutritional protocol that is best for your body. Although no researched side effects are apparent, if you think you are pregnant, if you are nursing, or you have a pacemaker you should not participate. Are there any risks? There are no known risks associated with low-level laser therapy. This treatment causes no discomfort before or after the treatment. Is the procedure painful? Zerona Laser is painless and requires no surgery, no anesthesia, no needles, no recovery, no healing, and no downtime. What is a treatment like? Typically, you will receive six 40-minute laser treatments during a two week period. An average of 2-5 supplements will be recommended based on your personal health profile at the time of your initial consultation. Will the Zerona Laser get rid of cellulite? The Zerona Laser reduces contours due to excess fat, not cellulite. Some added deep tissue massage may be required to help with the breakdown of cellulite. We will recommend a supplement for patients with cellulite. Will the fat deposit “elsewhere?” Fat removed by the Zerona Laser is metabolized and removed by the body. There is no evidence that this fat deposits elsewhere. Can I just use the Zerona Laser instead of dieting? The Zerona Laser procedure is not a weight loss program, nor is it a cure for obesity. It is an adjunct, and often a ‘kick-start,’ for a healthy lifestyle, which

includes good nutrition and adequate physical activity. We have a team prepared to help you successfully keep the weight off if you need ongoing help. When can I expect to see results? Sometimes results are seen almost immediately. Typically the results are seen throughout and up to about one week after completion of your Zerona Laser treatment. What are some of your favorite success stories?

We have helped numerous clients safely lose unwanted inches. CASE 1: A medical professional reports that his clothes fit better and many of his patients have noticed. Personally and professionally he has recommended our services. CASE 2: A bride-to-be is delighted her wedding dress was purchased in a smaller than expected size and she is excited about the new clothes she needed for her honeymoon. CASE 3: An obese retiree has successfully used the Zerona Laser to jumpstart a healthy lifestyle that includes exercise, better nutrition, and ongoing weight loss. She is very happy and has experienced a significant metabolic change and lost many inches. I should also note her blood work evidences lower cholesterol and less inflammation. I am pleased to offer the Zerona Laser as a scientific procedure that can increase confidence and self-esteem while it promotes optimal health and energy. Most patients are exceedingly pleased with how they look and feel. Why is your clinic different? Your health goals are our foremost concern and we personalize each client’s treatment plan in order to maximize results. We truly want to help you lose inches and the average inches lost by our patients are better than FDA trial reports. We are Functional Medicine experts who understand endocrinology and metabolism and we have multiple options available in order to help you be successful. We will share with you many helpful tips that can make the difference between no or so-so results with GREAT results. We promise you will receive personalized quality health care and the attention you deserve.

Debbie Haikal is a R.N. with 30 years of experience. Her medical background includes 10 years as an ICU Specialist and for the past 6 years has specialized in Functional Medicine as a R.N. team leader and Patient Advocate. Lifestyle, nutrition, and supplements, when applied toward prevention or when used to correct dysfunctions, can have a profound impact on health. Wellness Alternatives, 266 Lamp and Lantern Vlg., Town and Country, MO 63017. 636 227 4949 or visit www.stlwa.com.

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Summer 2010 | Yoga & Spa Magazine


Y&S Around Town

Natural Spa & Nails -Manicures -Pedicures - Color Therapy Footbaths -Heated Massage Chairs - Cellulite Reduction - Foot Reflexology - Lymph Detox lose inches in one treatment!

Lucinda Moore, Julia Butterfly Hill, and Dianna Lucas Last month Lucinda Moore, Y&S Art Director, and Dianna Lucas, Y&S Editor, enjoyed an afternoon event with author and environmentalist Julia Butterfly Hill. Lucinda was thrilled to meet Julia because of their shared love of Sequoia trees. Julia is known for living in an estimated 1,000 year old Sequoia tree, named Luna, for two years to save it from Pacific Lumber Company loggers in Humbolt County, CA. The vegan lunch, catered by Local Harvest was mindful and delicious. Julia presented great reasons for eating locally and finding other small ways to make a huge difference in the world with every day actions. Julia has been the subject of several documentaries, interviews, and books, including her own memoirs, The Legacy of Luna.

Upcoming Events:

July 17th The Lash Loft Grand Opening Block Party, 5-10pm.1624 Delmar Blvd. in downtown St. Louis (17th and Delmar). Entertainment, shopping, food, drinks, dancing and fun. Tours of downtown St. Louis’ newest full service salon and spa. July 21st Yoga & Spa Magazine Hot off the Press Party - Araka Restaurant Corondelet Plaza, 5-7pm. Join Y&S staff, advertisers and guests for food, drinks and fashions by Skif International to celebrate the Summer issue of Y&S. August 6th thru 8th Yoga & Spa Wellness Weekend at Spa Shiki at Lodge of the Four Seasons on the Lake of the Ozarks. The event offers guests the opportunity to

rejuvenate with yoga, learn how to incorporate Spa Shiki’s philosophy of spa as a lifestyle, and discover the latest advancements in natural wellness. Please call 888-2655500 to register or visit www.spashiki.com for more information on this event. See ad page 3.

Clayton, MO Hanley & Wydown 522 S. Hanley (314) 863-8886

August 29th Rise & Shine for Ovarian Cancer Awareness. 9am-12pm. World’s Fair Pavilion in Forest Park, St. Louis. Live Music! Guest speaker Matthew Powell, M.D. FREE Chair Massages & Raffle Prizes. For more information call 314-660-1055. St. Louis Ovarian Cancer Awareness (SLOCA) and St. Louis area yoga studios are teaming up to create awareness and fund research for ovarian cancer. Email: riseandshinefor a cure@gmail.com to request more information and for donations. See ad page 36 this issue. October 1st & 2nd An evening with Michael Bernard Beckwith (see ad inside front cover of this issue) Enjoy and powerful night of music and inspiration with Dr. Michael Beckwith and Rickie Byars Beckwith LIVE! in St. Louis. Opening music by St. Louis Gateway to Agape Choir. Call for tickets 314-965-6133 or go to www.bellaspark.com. January 2011 Yoga and Spa Wellness Expo - Plaza Frontenac. Date and Time will be announced in the Fall issue of Yoga & Spa Magazine.

Summer 2010 | Yoga & Spa Magazine

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Essentials For Wellness Dr. Leonard B. Wilbert, Wellness Physician 8230 Forsyth Avenue • Suite 100 • Clayton, Missouri 63105

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Summer 2010 | Yoga & Spa Magazine

True health radiates     from the InsideOut

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Acupuncture: Believe the Benefits There are mountains of anecdotal evidence that acupuncture and acupressure is effective on various types of illness. But despite many efforts, Western science has never been able to reconcile how acupuncture works. They can prove “that” it works, but not “how” it works... so many doctors and researchers remain skeptical. Since acupuncture is based on Taoist theories like “yin” and “yang” and “the five elements”, a Chinese diagnosis may seem strange and unprofessional to some Western physicians. The Chinese have less problem understanding how Acupuncture works because their culture, philosophy, and even their language makes explanations of “vital energy” or “Qi” within the body plausible, and for the most part, unquestioned. For the Chinese, “Qi” is no more mysterious than electricity. Anything that helps “move” this vital energy when it is stagnant will help bring the body back into balance or homeostasis, thus allowing it to heal. It is important to understand that Acupuncture and Traditional Chinese Medicine in general, is not “folk medicine”. It is a highly developed, systematic, recorded, researched, and peer reviewed form of medicine with several disciplines that continues to evolve. It has a massive amount of real-world data to justify the application of techniques based on several thousand years of human trials. Throughout the world, lay-persons have adopted the techniques far more readily than scientists because they do not have to understand how it works to take advantage

of the benefits. Acupuncture can be very inexpensive, it’s painless, and most importantly... it works. Acupuncture/Meridian Balancing at Inside Out Wellness with Dr. Zach Laboube in the traditional Chinese therapeutic technique, involves the use of hair-thin disposable needles on specific points throughout the body. These points, which are along meridians, are connected to specific areas or organ systems of the body. By treating points along a particular meridian or group of meridians, a problem/condition of the body can be treated. What types of conditions does Acupuncture/Meridian Balancing treat? Low back pain Neck pain Menstrual cramps Infertility Arthritis Headaches Nausea related to both pregnancy and chemotherapy • Asthma • Tennis elbow and other tendonitis/ bursitis • Myofascial pain • Carpal tunnel syndrome • Nicotine/alcohol addiction • Weight loss Whether you are experiencing pain, fatigue, anxiety, or you’re seeking non-invasive ways to treat various conditions, acupuncture offers both traditional and cutting edge methods to help improve your life. • • • • • • •

The Vital Chi, or energy, flows through channels or “meridians” in the body. There are 12 main meridians, and a network of other smaller channels branching off from these main channels. Each of these meridians is connected to one of the twelve organs and travels along its own route within the body. Unlike the Western blood circulatory system, these meridians are not visible to the naked eye. Acupuncture models show these meridians as lines running and occasionally crossing throughout the body. The individual Acupuncture points fall along these meridians. When vital substances fail to flow smoothly through the meridians, disease occurs. By stimulating one of the Acupuncture points along the meridian, it is possible to release any blockages, thus restoring the body to its natural state. “I am very pleased with the treatment I receive from Dr. Laboube. I have been a patient for the past couple years. My periodic and regular adjustments really helped me move better and without pain. Dr. Laboube has helped me with my low back pain after having babies. In fact, during one of my pregnancies, I found out just prior to my due date that my baby was breach and was scheduled for a C-section. Dr. LaBoube suggested that we try acupuncture and moxibustion to turn the baby. After only one treatment, I went back to my doctor and the baby had turned. I was thrilled.” - Amy Hale Acupuncture is an ancient answer to modern day dis-ease. Summer 2010 | Yoga & Spa Magazine

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Photo by Scott Lokitz

St. Louis Blue’s Player, Erik Johnson When one thinks of a formidable NFL Hockey player, the image that first comes to mind might be power, strength, and intense focus. Those are the same qualities found in someone who practices Pilates. “I was surprised how much harder it is to do Pilates than it is to lift weights. It was frustrating at first and I sweated much more than during a game,” said Olympic athlete and St. Louis Blues defenseman Erik Johnson, 22 of Clayton. Erik discovered Pilates last year at the Clayton Pilates Studio on Forsyth. He is now an avid lover of the regimen that works core muscles and builds internal strength. He works out at least five times a week. After coming back to the game after suffering a torn ACL in his right knee, Erik missed a whole season. He also has had shoulder surgery. For the last three years, he has worked out with a personal trainer and has seen ‘exceptional results.’ Erik has played hockey since a young age, and was inspired by his uncle Ken Yackel, who played on the 1952 U.S. Olympic hockey team and also brought home a Silver medal from the games held in Norway. Erik never got to meet his uncle but was still inspired by his accomplishments. “It was a huge honor to be chosen for the U.S. Team. It’s a very long process. The scouts started seriously watching and evaluating players in 2008 for the 2010 games. Once chosen, the players only had one day to practice together as their first game was on February 16. “In the Olympics, every game counts so we had to play our best every second.” “The biggest challenge is keeping a relaxed mindset going into a game.” Aside from taking lots of supplements that are high in anti-oxidants and using natural products for optimum health, Erik does lots of stretching, eats a high protein diet, and makes time to relax. “My mother is really into homeopathic remedies, and healthy living. I guess it’s rubbed off on me,” Erik said.

Originally from New England, Brenda Fraser, has 26 years experience in public relations, marketing, and sales, 14 years of which was spent working at the national level in Washington, DC and 6 years in Colorado. Brenda is owner of Galaforce, LLC. Learn more about Brenda at www.galaforceevents.com

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Summer 2010 | Yoga & Spa Magazine

Photo by Scott Lokitz

By Brenda Fraser


Men on the Mat By Stacy Hunsicker

Dr. Rene Gassner (above), a chiropractor at naturopath Gassner Chiropractic in Ballwin, began his yoga practice 3 years ago invited by his wife. He was skeptical and did not think yoga was going to be for him with a very common male perception of yoga not being very challenging. He received a huge surprise, as he was unable to complete the first class without lying down for a break. When he left that first class, something had changed within him. As a Martial Arts instructor and competitor he continues to be amazed at the support yoga has given to his preparations for his competitions. In November of 2009 Rene completed Austrailia’s most challenging half marathon up Mount Wellington in Tazmania. He insists his yoga practice augmented this 22K long run at a 1.2K elevation. Dr. Gassner encourages yoga as a very integral part of staying healthy, maintaining flexibility and detoxifying. He is pictured here in Standing head to knee pose with an added lift for the photo. Dr. Stan Mims (upper right), father of four, grandfather of 2 is a retired educator who began his yoga practice in London, England in 2003. Stan’s brother encouraged him to join him in yoga class to support the passing and grieving of the loss of their father. Stan had been and still is an avid runner, completing half marathons and 5K’s for many years. Along with his yoga practice he continues to run and loves speed roller-blading. Stan was the first student at the St. Louis

Bikram yoga studio to complete the 60 day challenge which is life changing on the mental, emotional and physical levels. He is pictured here in standing bow pose, which is a huge challenge for the hamstrings, requires an internal balance, and finesses the core strength as it opens the hips. Carlo Sanfilippo (right) featured here in handstand pose, began his yoga practice at home with DVD’s six years ago when he began waking with a painfully tight back and knees. He grew up in athletics participating in swimming, diving, and gymnastics. After college his workout shifted to weightlifting alone, which led to the extremely tight back and knees. All though Carlo appeared to be in excellent physical condition, but could not touch his toes. Since he has been taking yoga classes, not only can he touch his toes, he can sleep on the ground while camping with his son and the many other activities a father does to enjoy being present with his family. As a business owner Carlo says yoga helps him to completely clear his head. The challenging balancing postures require complete concentration or you will fall out of the posture if you are thinking of other life issues while in yoga class. From a balSummer 2010 | Yoga & Spa Magazine

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ance standpoint Carlo feels yoga helps him be more productive in all areas of his life including running his business as a financial planner in Kirkwood, The Wexford Group. Through the encouragement of Carlo’s yoga teachers and extra coaching from them, he entered several yoga competitions in St. Louis and regionally over the past several years. This led him to qualify in 2009 for the National Bikram Yoga Championships in LA. Stacy Hunsicker is the publisher of Yoga & Spa Magazine with her personal mission being one in the same as the magazine: to inspire Y&S readers to live balanced healthy lifestyles through the practice of yoga and self care.

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Summer 2010 | Yoga & Spa Magazine


108 SUN SALUTATIONS

FOR OVARIAN CANCER AWARENESS

Sunday, August 29 from 9am-12pm St. Louis Ovarian Cancer Awareness (SLOCA) and St. Louis area yoga studios are teaming up to create awareness and fund research for ovarian cancer. Come for all 108 sun salutations or come for just a few. No prior yoga experience necessary.

World’s Fair Pavilion in Forest Park, St. Louis, MO $25 before August. 16 / $30 thereafter, online or event day. (Additional donations are always welcome.)

Bring water, a blanket and yoga mat to place on the ground and a towel to protect mat from concrete.

Live Music! Bradford Smith & Friends Guest Speaker Dr. Matthew Powell, M.D. Chair Massage • Raffle Prizes! Register Online at www.sloca.org or mail in form below. For more information, call 314-660-1055 or email riseandshineforacure@gmail.com

PREORDER a Cami T-Shirt for $20 before Aug 16, 2010!!! __❑ S - 5/6 __❑ M - 7/8 __❑ L - 9/10 __❑ XL -11/12 __❑ XXL -13/14 Pick a 1st & 2nd choice in case we run out of your size!

REGISTRATION/RELEASE FORM

Name ______________________________ Phone ________________ E-mail _____________________ Address ________________________________City ____________________ State/ZIP ____________ RELEASE AND CONSENT In consideration of my acceptance as a participant in the above event I hereby release and agree to hold harmless the participating yoga studios and instructors, and St. Louis Ovarian Cancer Awareness (“SLOCA”) and their sponsors, officers, members, employees and volunteers from any and all claims of mine, of any kind arising out of, caused by, or connected with my participation in said event even though said claims may arise from negligence on the part of parties hereby released. I know there is inherent risk in an event of this kind and I freely, voluntarily and knowingly assume said risk. I am at least 18 years of age and if signing on behalf of someone younger than that, I am the legal guardian of that person. I also grant the above released parties permission to photograph and record the above event and use my name, likeness and voice so obtained as their property in the fight against cancer. ❑ I understand and accept these terms.Participant/Guardian’s Signature ______________________________________ Date ___________ ❑ Early Registration by 8/16 (online or by mail) $25 . (Regular registration ONLINE 8/17-8/27 midnight) ❑ Cami T’s ordered by 8/16 (online or by mail) $20 . on back of Cami, printed in dark teal blue is: “What lies behind us & what lies before us are tiny matters compared to what lies within us. And when we bring what is within us out into the world, miracles happen.” by Ralph Waldo Emerson

❑ Matching Canvas Tote ordered by 8/16 (online or by mail) $15 . ❑ Additional Tax Deductable donation (a letter will be mailed) ___________. TOTAL: __________

Register online at www.sloca.org OR mail check to SLOCA with registration to: SLOCA / P.O. Box 270067 / St. Louis, MO 63127. For more information call 314-660-1055 or email riseandshineforacure@gmail.com. Summer 2010 | Yoga & Spa Magazine

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Results With A Personal Trainer By Lindsay Johnson, NASM CPT

Do you ever find yourself feeling like a hamster, stuck in a cage spinning your wheels? Only to find out that you have gained a pound at the end of the week? Well, your not the only one. Let me, Lindsay Johnson NASM CPT (Master Trainer), tell you from my own personal story how one on one personal training helped me get real results. I was just like you about seven years ago. I signed up for a triathlon thinking that it would help me shed those last 15 lbs. Unfortunately, I found that I gained about 10 lbs! I was working out twice a day, and training harder than I ever had before, only to see the scale creeping up. Where was I going wrong? I hired a personal trainer, he taught me that more is not always the best route for results. I followed a realistic meal plan that he and I put together. It was the food I loved eating, and was designed to give me more energy. Then, I was educated on how my body works. The problem was I was working out so hard, that I was burning too many calories, and under eating. Then, when the weekend came, and I finally sat down my appetite took over. I would end up eating way more because my body was trying to catchup. So the key was to burn just enough calories and eat about 750 calories less than what I was burning off each day. This would result in 1.5 lbs of fat loss each week, but I was still able to control my appetite and feel energized. I ended up losing 60 lbs! No more hours and hours of cardio! I started focusing on 30 minutes of activity that I enjoyed each day. Then I also incorporated three to four times of weight training a week. It was so important that I worked with a personal trainer. Now, I am much more educated about my body which, and I can be efficient with my time in the gym. I am not wondering is this hour of cardio going to help me reach my goal, or am I just wasting my time? It is the balance of burning off a reasonable amount of calories each day, and eating the right amount of calories to equal a steady weight loss. Plus, finding what type of activities match my personality. Here are a few examples: If an average 150 lbs female burns off 2,000 calories a day, then she would need to eat 1,250 calories to lose 1.5 lbs a week. There are 3,500 calories in 1 lbs. of fat, so if you take 3,500 and divide that by 7 days (1 week), then 750 calories below what you are burning off a day equals 1.5 lbs. weight loss each week. It is also very important to know that lifestyle factors influence how many calories your body will burn.

If you are on your feet all day then you will burn more calories than a person that has a desk job. For example: a human that weighs 150 lbs burns more calories than a human weighing 120 lbs. So, it is ironically harder for a thinner person to burn calories. This means a thinner person would need to eat less to maintain their figure, or move more to allow a higher calorie intake. This is why males can eat more. Males weigh more, and have a higher percentage of muscle causing them to naturally burn about 500 more calories than females. However, weight training will allow females to develop lean body mass, and help them burn more calories a day. A sedentary female that weighs 150 lbs, and has a desk job will burn about 1,600 calories a day. An active female with a desk job, that has a higher amount of lean body mass from weight training at least 2x’s a week, will burn closer to 2,000 calories a day! In conclusion, the big picture is as follows. Find someone to help you set a personal fitness goal. Then, devise an obtainable plan to reach that goal. Remember, move more eat less, yes it is that simple. Don’t waste your time, get educated on the correct equation for your body, and you will finally see those results.

Lindsay Johnson is a Master Trainer at Lin-Z Fitness Pro. She can be reached at (314) 616-8832 or lindzkfitness@yahoo.com. You can learn more about Lindsay at www.lin-zfitnessprofessional.com

Lin-z Fitness Pro Lindsay Johnson, NASM CPT, CES, PES

-Personal Training, Nutrition -Hiking/Yoga Class at Castlewood State Park -Corrective Exercise Rehab T: (314) 616-8832 W: lin-zfitnessprofessional.com E: lindzkfitness@yahoo.com Summer 2010 | Yoga & Spa Magazine

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