Sofit Magazine 2013

soM A G A Z I N E

H E A LT H . F I T N E S S . B E A U T Y. TOTA L W E L L N E S S I N S I D E

IS BOXING THE#1 HARD BODY WORKOUT?

FEATURING KRISTINA C. AND COACH HAMMOND

Knockout Workout

DRINK THIS DAILY

Beauty Juice

FOR GLOWING SKIN

4+Must-Dos FOR A RELAXED YOU

SO FITCITY II

AMERICA’S 1st

COMPETITIONFOR CITY HEALTH

w w w. s o f i t m a g a z i n e . c o m

S o F i t M a g a z i n e Inspiration to Live Your Best TM 1SoFitMag

2 w w w. s o f i t m a g a z i n e . c o m SoFitMag

Inside this Issue15 Knockout Workout How Boxing Beats the Treadmill Everytime

20 SoFit City II America's 1st Competition for City Health

28 4 Must-Dos For a Relaxed You

40 Beauty Juice For Glowing Skin

contentsfitbody10 Aerobics vs. Resistance Training

12 The Treadmill Says You Burned How Many Calories? The Skinny on Cardio Machines & Calories

18 Treating Runners' Knee

fitprofile21 Fittest in the Land Police Chief Builds a Stronger Department

23 Home Away From Home Kroc Center Provides Wellness Destination

25 Fitness Storm Meet Kayla Rose

❝I grew up in a healthy environment with my parents

showing me the ropes to eating clean and staying

busy. I love it now; exercise keeps me sane!❞

— Kayla Rose, FItness stoRm 25

32 Discovering Your Passion & Purpose

40Soft Beautiful Skin with Diet

21Police Chief

Builds a Stronger

Deptartment

42Avoid a

Cakey Face



fitmind30 Jungian Therapy and Dream-work at Shen Jing Holistic

32 Do Your Love Your Life? Steps to Discovering Your Passion and Purpose

fitmoney36 Getting Help from a Financial Professional

lookgreat41 Two Make-Up How To's

healthwatch44 Metabolic Balance is Natural Weight Management

46 Partnership for Health

andmore48 Miniature Golf Tournament Vacaville Optimists

❝ life can literally exhaust

our delicate little ecosystems

— mind, body and spirit can

be put through the ringer. If

we don’t give ourselves space

and time to recalibrate and

reboot our systems, we can

easily burn out or have a

nervous breakdown.❞—4 easy steps to a moRe Relaxed you 28

12 The Skinny on Cardio Machines

23 For Mind, Body, and

SoulBoxing the Utlimate Workout

15

Cardiovs.

Weights

10

Natural Weight

Management

44



All the information you have been asking for…

Our Mission to You

SoFit Magazine is the total resource for wellness and inspiration to live your best. In each issue we feature the people, and businesses that are making a difference in their communities. SoFit means better living. We bring together tips for emotional well-being, physical fitness, internal health, beauty and nutrition from experts who care. Our desire is not that you be so thin, butthat you be so fit. Fitness is for every body, and everybody fits here.

Advertise with SoFit [email protected] Want to share your inspirational story or be featured as a weight loss success [email protected] Interested in being a SoFit [email protected]

We want to hear from YOU! [email protected] For all other general questionsMail SoFit Magazine P.O. Box 2548 Vacaville, CA 95696Phone 707.929.3565Fax 707.929.3565Web www.sofitmagazine.com

Email [email protected]

PUblIShEr OMAGINE MEDIA, LLC

MAnAgIng EdItOrJESSICA ADELE

COntEnt EdItOrO. JOhNSON

dESIgn dIrECtOr CryStAL SCOtt

FEAtUrE PhOtOgrAPhErSKEN WEStErMANN

ArtUrO rAMOSJIMMy BUI

AdVISOrY bOArd MIChAEL S. PArKEr, SAMANthA COOPrIDEr, Dr. KrIStIN MAttINGLy, JIM rILEy CFP™, EA

EdItOrIAl COntrIbUtOrS KrIStINE SAGAN, KAyLA rOSE, MArLENA StELL, MIKE WEISS, thEODOrE SPINArDI, SUSAN LUCAS, MIChAEL COrNWALL, JESSICA LANDEr, ChErIE DIrKSEN, KEN WErt,

MyrA NISSEN AND CUrt OSUGA

SPECIAl thAnKS tO ANDrEW trUJILLO AND thE VALLEJO PAL BOXING CLUB

SoFit Publications

SOFIt MAGAzINE ASSUMES NO rESPONSIBILIty FOr thE CONtENt OF ArtICLES Or ADVErtISEMENtS, IN thAt thE OPINIONS EXPrESSED thErEIN MAy NOt NECESSArILy rEFLECt thE OPINIONS OF thE EDItOr, SOFIt MAGAzINE, Or OMAGINE MEDIA. thE APPEArANCE OF thESE ArtICLES AND ADVErtISEMENtS DOES NOt CONStItUtE AN ENDOrSEMENt By OMAGINE ME-DIA Or SOFIt MAGAzINE. OMAGINE MEDIA AND SOFIt MAGAzINE DO NOt ENDOrSE ANy FOrM OF MEDICAL trEAtMENt Or FItNESS PrOGrAM, NOr DO WE ENCOUrAGE yOU tO UNDErtAKE ANy SUCh trEAtMENt Or PrOGrAM ON yOUr OWN. WE UrGE yOU tO SEE yOUr FAMILy PhySICIAN BEFOrE UNDErtAKING ANy KIND OF MEDICAL trEAtMENt Or FItNESS PrOGrAM. OMAGINE MEDIA AND SOFIt MAGAzINE ACCEPtS NO rESPONSIBILIty Or LIABILIty, EIthEr EXPrESSED Or IMPLIED, FOr ANy PrODUCtS FEAtUrED, ADVErtISED Or DEMONStrAtED. ALL SUBMISSIONS ArE thE PrOPErty OF SOFIt MAGAzINE AND WE rESErVE thE rIGht tO EDIt AS WE SEE FIt FOr thE PUBLICAtION. SOFIt MAGAzINE ASSUMES NO rESPONSIBILIty FOr ErrOrS AND/Or OMISSIONS, ALthOUGh CArE IS tAKEN tO ENSUrE ACCUrACy. thIS PUBLICAtION AND ALL OF ItS CONtENtS ArE COPyrIGhtED. rEPrODUCtION IN WhOLE Or IN PArt, WIthOUt WrIttEN PErMISSION FrOM thE PUBLIShEr, IS PrOhIBItED.

Inspiration to Live Your BestTMSoFit


Welcome Guest Editor, Kristine Sagan

Such beautiful weather outside beckons us to get our families active and healthy! It’s great for us to eat healthy, work out, and stay fit so that we can

pass the importance of health and fitness on to our kids. Fitness is so important, but eating right is just as important. We planted our summer garden and the kids were excited to choose what to plant. So what if someone picked turnips? They can’t wait to watch the vegetables grow and try them all.My mother was a great example of making family fitness fun. We went on family bike rides, hikes, and when we rode our roller blades, she was right there with us. Now that the sun is shining, I want to get my kids off of the iPad and outdoors. My 4-year-old and 7-year-old girls just completed their third race. They know that Mom does it, so they wanted to be a part of it, too. They love getting the t-shirts and participant medals. It was a great feeling last year when my 3-year-old came in second to last, was handed her medal, and said, “We won, didn’t we Mom?!" The truth is that no matter how slow or fast you are, we are all winners when we involve our kids. The accomplishment they feel is my inspiration, and I know we are teaching them to grow up healthy.If you haven’t already, plan things your family can do together to be an active family. Talk about nutrition to your kids. Arm them with knowledge. When everyone is involved, we create fond memories and healthy habits. When more and more people participate in some sort of fitness, our families, neighborhoods, and even an entire city, can become healthier! The SOFITCITY 5K/10K Health Event, on September 28th, will be one such opportunity. From my family to yours, we wish you all the health and happiness you desire! We hope to see you at the next race!

Contributors

Kristine Kristine Sagan SoFitCity AmbassadorKristine Sagan

MIKE WEISS, M.S., ACSM-HFS In this issue: Treadmill & Calories

925.997.3047 [email protected] altahps.com

MIChAEl COrnWAll, PhD/MFT In this issue: Jungian Therapy michael.cornwall.16 707-853-6808 www.michaelcornwall.com

ArtUrO rAMOS PhOtOgrAPhY In this issue: Kroc Center/Benicia Police Dept. Arturo ramos 707.344.5460 www.arturoramosphoto.com

SUSAn lUCAS, CMt In this issue: Partnership for Health

707-704-7315 [email protected] www.shenjingholistic.abmp.com

MArlEnA StEll, author In this issue: Two Make-Up How To's www.makeupgeek.com


FRIDAY, SEPTEMBER 27, 2013 • EAGLE VINES GOLF CLUBProceeds benefi t the Solano Coalition for Better Healthʼs

Solano Kids Insurance Program (S.K.I.P.)[501c3 tax ID# 94-3189914]

CLASSIC FOR KIDSSEVENTH ANNUAL

CHARITY GOLF TOURNAMENT & DINNER


fitbody

Cardio vs. Weights 10 | Treadmills & Calories 12 | Treating Knee Pain 18

Abs are made in the

sSo what’s the deal about six packs?

Why so obsessed? Is the six really

so sexy? Fitness expert, Mike

Shaw, says it’s the billion dollar

home equipment industry bent on

convincing us that hard abs will

make us more attractive and in

the end more loved …and for just

twenty easy payments of $19.99,

but only if you act now!

Actually, every body has

abdominals; whether or not you

see them has to do with body fat,

and unfortunately, your ab-gadget

or sixpack-o-matic won’t get rid of

body fat.

America may never escape her six

pack fascination, but if reducing

body fat for health is the goal, let’s

first consider the quality of the food

we eat and less on the gimmicks,

fads and gadgets.

Kitchen


bodyfit body

a recent study conducted at duke university set out to determine which of the two forms of exercise was

most effective at decreasing body fat in overweight

and obese adults.


bodyfit body

According to the Center for Disease Control (CDC), more than one-third adults and almost 17 percent of youth are obese. And while community outcry for obesity pales in comparison to the community consciousness about certain cancers, obesity leads to a wide array of debilitating effects to include heart disease, stroke, type 2 diabetes, certain cancers and in a growing number of cases, death.

A recent study conducted at Duke University set out to determine which of the two forms of exercise was most effective at decreasing body fat in overweight and obese adults.

“recent guidelines on exercise or weight loss and maintenance include resistance training as a part of the exercise prescription,” Leslie h. Willis, author of this study said. “yet few studies have compared the effects of similar amounts of aerobic and resistance training on body mass and fat mass in overweight adults.”

this study tracked over 200 obese adult participants, randomly assigning them to three different exercise regiments:

1. rt- consisting of only resistance training.

2. At- consisting of only aerobic training.

3. At/rt- a combination of both types of exercise.

Participants continued with these regiments for a total eight months, and their progress was tracked and measured at the conclusion of the eight month trial. the At featured the use of treadmills, elliptical trainers, cycles. the rt featured 3 days/week, 3 sets/day at about 8-12 repetitions using various lifting equipment, and the At/rt was a combination of both methods.

Willis states, “balancing time commitments against health benefits, it appears that At is the optimal mode of exercise for reducing fat mass and body mass, while a program including rt is needed for increasing lean mass in middle-aged overweight/obese individuals.”

the data, looking at rt, finds that although rt

induced significant gains in lean body mass and strength, alone this type of training did not reduce body/fat mass in participants.

“Given these observations, along with those from other studies, it may be time to seriously reconsider the conventional wisdom that rt alone can induce changes in the body mass or fat mass due to an increase in metabolism in overweight or obese sedentary adults,” Willis concludes reflecting on the results of the rt group.

At decreased both body weight and fat mass significantly more than rt. Both modes had similar overall changes in body fat percentage, these changes occurred for two different reasons. At decreased fat mass and significantly reduced visceral adipose tissue more than rt, while rt increased lean body mass.

Although both types of training have their benefits, sticking simply to rt does not result in weight-loss as much or in the same way as once thought. Its benefits, however, are remarkable. rt builds and healthy muscles and bones, and increases physical strength as well as endurance for life’s various challenges.

When approaching a general fitness regimen, a combination of both strength training to build muscle and aerobic exercise to burn fat is best. But for pure fat loss, aerobic training wins out. “…balancing time commitments against health benefits accrued,” Willis

states, “it appears that At alone is the optimal mode of exercise for reducing fat mass and total body mass.”

Sarah Dowling is an avid fitness and health contributor, currently attending Sonoma State University.

review the study here:http://jap.physiology.org/content/113/12/1831.abstract

Aerobics vs Resistance Trainingstudy shows aerobic exercise Better for Weight loss

By Sarah Dowling

of adults1/3 and almost

17% of youthare obese


bodyfit body

So the machine says you’ve burned how many calories? have you noticed that the number of calories that the cardio machine reports you’ve burned depends on the particular machine you use?

If you have ever wondered about the accuracy of the reported values, why they vary so much, and if you can trust them – read on.

OXYGEN UPTAKE, CALORIES, AND EXERCISEWhether stored in our body tissues or circulating in our blood stream the food we eat contains calories. For the calories to be expressed the food must be

metabolized or broken down. With the exception of short high intensity bouts of exercise, such as sprinting 100 meters, macronutrients(carbohydrates, fats, and proteins) require oxygen to be metabolized to provide the energy to not only move our legs on the treadmill, but to maintain the living condition: lungs inflating, brain functioning, and all the organ systems necessary to keep us alive.

When we exercise our oxygen uptake increases in order to supply our skeletal muscles with the essential quantity of oxygen to satisfy the energy requirements consistent with the intensity of the exercise. As the demand for

By Michael D. Weiss, M.S., ACSM-HFSExercise Physiologist

the tReADMiLL SAYS YOU BURneD hOW MAnY cALORieS? The Skinny on Cardio Machines and Calories


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oxygenated blood increases the heart responds by pumping faster and stronger. this is why heart rate is a common index of exercise intensity.

Exercise scientists have devised equations based on oxygen uptake that can predict the energy spent from common modes of exercise: walking, running, stepping, and cycle ergometry. however, these equations known as metabolic equations are predictions which mean they contain an inherent percentage of error, typically in the range of 7% to 9% of the calculated value. So for those of you who are counting calories for weight management it is important to know that even under ideal conditions the

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bodyfit bodyreported figures can be close to +/- 10% from the actual values.

Additionally, the accuracy range of the metabolic equations hinges upon whether or not the cardio machines have been calibrated. this is a possible reason why there exists variance in reported values among different machines despite adhering to the exact same workout.

“HOW MANY CALORIES DID I BURN?”there is an assumption with metabolic equations: that the body reaches steady-state heart rate, meaning that the heart does not fluctuate by more than six beats per minute measured over a three minute time interval. At the beginning of exercise and with a rise in intensity level the oxygen delivery system is responding to the skeletal muscles increased oxygen demands by adjusting different mechanisms including heart rate. Despite a relative rapid increase in heart rate a stabilizing period is necessary for the heart to accommodate the metabolic demands of the skeletal muscles. During this interval while the cardiovascular supply of oxygen is being met, the body uses different metabolic pathways along with percentages of macronutrients to supply the working muscles with energy. Failure to reach steady-state heart rate results in an over estimation of caloric expenditure.

Another point to recognize is that cardio machines typically report total caloric expenditure which is the sum of the energy expenditures from

both exercise and resting metabolic rate (rMr). rMr is the rate of energy expenditure at rest, which is the minimum level required to maintain the living condition occurring with or without exercise. Only the net energy expended—total energy minus rMr—should be calculated for weight loss purposes. remember it is always the calories we expend in excess of what is required to maintain the living condition and accomplish our daily tasks that determine the potential for weight loss.

Certain factors also exist that can elevate heart rate producing a rise in temporary metabolism. For example if an individual is experiencing emotional stress, or affected by either the recent ingestion of stimulants (e.g., caffeine), or certain cold medications, then the total caloric expenditure of the workout would be greater than sessions without those factors.

As a parting thought, despite the attraction of cardio machines and the many benefits of a fitness center, rest assured that by increasing your non-exercise physical activity (i.e., choosing stairs over the elevator, parking further away from the store, or opting to take your own groceries to your car) you will be well on your way to meeting your daily excess energy expenditure goals (150-400 Cal/day).

Michael D. Weiss M.S., ACSM-HFS, is an exercise physiologist and founder of Alta Health and Performance Solutions (Alta HPS) based in Benicia. He is a frequent lecturer, and a corporate fitness consultant who also provides customized training programs to endurance athletes. Call (925)997-3047 or email [email protected] for more information.

Source: American College of Sports Medicine. ACSM’s Guidelines for Exercise testing and Prescription. 8th ed., Philadelphia, PA: Lippincott, Williams, & Wilkins; 2010.

560 First Street #D-200 • Benicia707-373-9245

www.pilatesfromthecore.com Nancy Camilli-Hevener

PilatesStrengthTRXPersonal trainingSmall group training

“WHAT CAN I DO?”Now that you know what affects the reported

number of calories spent follow these five steps for a more accurate reading:

1 Do not count the calories spent during the first 3 minutes of the exercise session—this is the period necessary to reach steady-state. For example: for a 30 minute workout choose 33 minutes, but don’t start counting calories until after 3 minutes have passed.

2 Choose manual setting holding speed and grade constant.

3 Maintain speeds between 1.9-3.7 miles/hr for walking and 5-13 miles/hr for running.

4 Perform exercise in a smooth and consistent fashion.

5 try not to use the handrails for support, rather use only as needed for balance.

❝When we exercise our oxygen uptake increases in order to supply

our skeletal muscles with the essential quantity of oxygen to satisfy the energy

requirements consistent with the intensity of the exercise.❞


Knockoutcover story

When it comes to a grueling workout, few can object that boxing is one of the toughest workouts ever. But what

about boxing makes it so much tougher than gym favorite, the treadmill?

SOFIt visited the PAL Boxing Club located in Vallejo, California to learn more about the effectiveness of a boxing workout. Operated as a program of the Police Athletic League (PAL), under the guidance of manager Andrew trujillo, the boxing club looks every bit the classic. there’s no kickboxing, no aerobics and no machines. It’s not dainty. It is real boxing. Pure and simple.

the walls are covered with posters and personal photos of trujillo with past champions from the high profile to the hyper local. “Every picture has a story,” he says. One of his best coaches is an alumnus of the PAL boxing program. his name is roy hammond and he was the youngest boy of eight children. his mother put him in boxing to

with Kristina C. and Coach Hammond


keep him out of trouble because he had been fighting so much at school.

roy is named after his father, roy Chester hammond. In fact, all of the children (in Foreman-like fashion) are named after their father: royce Chester hammond, roycelyn Cheryl hammond, roy Christopher hammond, roi Celaine hammond, royette Carla hammond, royal Carlyn hammond, royan Charles hammond, and roycecia Cherie hammond.

“I was always a small kid,” says hammond. “But when I started boxing, people found out and wanted to test me. So it kind of backfired on my mom,” laughed hammond.

Before long, he was nicknamed “Destroyan” royan hammond.

It’s no secret that hammond loves to fight, but he admits “that as a sport it’s grueling.” Before turning pro, hammond worked as a brick layer. “I used to run 5-6miles every morning, go to work, and then go to the boxing gym for a tough workout,” says hammond. “I did that for twelve years.”

the work served him well. In 1983, hammond was one of two amateurs selected to train at the Colorado Olympic training Center in Colarado Springs. After losing his first international bout in Ugoslavia, hammond returned with a vengeance fighting again in Argentina, London, France, Korea, winning countless awards and a Gold in the Asian Games held in Bangkok, thailand.

By the time he ended his career, hammond had trained with roy Jones Jr., Evander holyfield, Mike tyson, Purnell Whitiker, Mike McCaullum, Meldrick taylor, Loyd hunnigan, and many others.

But to the budding talent in Vallejo and to the adults he trains in American Canyon, roy hammond is a library of knowledge and vast experience. Boxing is a technical endeavor. Every punch can’t be a “haymaker”. to win you need to think, strategize, strike and defend, all under the stress of being hit in the face or body. you have to keep your guard up.

But is it the harder workout? roy says that any fighting-type workout is tough. And it’s true that several professional athletes from other sports do boxing workouts for the cross training. And why not? you need quick feet, quick hands. Can you dodge? Can you weave? If not, you’ll learn. the combination of all these factors can help improve performance under pressure and intensify your “fighter’s instinct.” It’s completely more relevant for life than any treadmill workout: boxing teaches you how to fight. A treadmill can only teach you…how to run away?

Boxing is a constant practice of raising your awareness and focus despite the fatigue. A typical workout would include jump rope, various abdominal workouts, running and of course tons of bag work that is varied. you don’t get bored, “you just get stronger.”

What about women?hammond trains several women, including his wife (and high school

Kristina has recently added boxing to her knockout workout


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sweetheart) renee. At 49 years old, renee won first place in figure at the International Natural Body Building Association competition (INBA). hammond also trains his mother who will be 90 years old this September. I have great pictures of my mother doing bag drills,” he said. “I’d like to see someone try to steal her purse!”

What makes Boxing so tough? the verdict according to “Destroyan” royan hammond:

: Boxing is a gut check that tests your mettle and reveals your strength.

: Every boxer has been knocked down or knocked out…getting back up to fight again is one of the clearest metaphors for a successful life.

: ready to get sore in your core? Boxing works every muscle in your body including your legs, back and arms.

A boxer’s workout has to be intense because fighting someone can be hell, so your preparation must be hell x 2. But, when hammond trains clients for health and fitness, sparring isn’t necessary for a knockout workout. “you can run 500 miles on a treadmill,” he says that won’t compare with doing bag drills with him in less time. So if you’re tired of the treadmill, trade-in your kicks for some mitts and give boxing a shot. With a coach like hammond, your body will have no choice but to get into rock solid, knock-out shape.

Adults interested in training with Coach Hammond Email [email protected]

For more on Vallejo PAL Boxing programs for children 10-18 call Andrew Trujillo at (707) 552-1573.

See PAL Boxing

By the time he ended his career, Hammond had trained with Roy Jones Jr., Evander Holyfield, Mike Tyson, Purnell Whitiker, Mike McCaullum, Meldrick Taylor, Loyd Hunnigan, and many others.


bodyfit body

Like tennis elbow, you won’t find runners’ knee in any diagnostic reference guide, but it’s a condition many experience. It refers to a few things that can go wrong with the soft tissue around the knee and cartilage behind it—and it’s not limited to those who run.

In a nutshell, runners’ knee is an overuse injury. It occurs when constant pressure results in a muscle imbalance that typically manifests as pain surrounding the kneecap. If the discomfort doesn’t resolve within two weeks, a doctor visit is probably warranted.

Some people—avid runners, in particular—often try to run through the pain, but they’re only making the situation worse by continuing the same

behavior that caused it. In addition, they’re prolonging their recovery, since the longer muscles and joints are overused, the harder they’ll be to treat.

As with any overuse injury, we suggest treating it by following “PrICE”: protect, rest, ice, constrict and elevate. A six- to eight-week timeline is typical for soft tissue injuries to heal, and that can be problematic for hard-core runners; one of the hardest things we have to do is get them to temporarily stop running and use other muscles by cycling, stretching, doing yoga, or finding another short-term replacement activity.

In addition to simply resting the affected muscles and joints, runners’ knee sufferers can get help to protect themselves from recurrences. When we see

TreaTing

Runners’ Knee

By Curt Osuga, MSPT

Presented by Sutter Health

Wearing the right footwear when running—or doing any other repetitive activity—is vitally important to protect the entire body...


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patients who’ve been referred to us for physical therapy, we take a look at where the injury is, the positions of their feet and kneecaps, what kind of shoes they’re wearing to run—plus the shoe’s age and how it’s breaking down—and the surface on which they’re running.

Wearing the right footwear when running—or doing any other repetitive activity—is vitally important to protect the entire body, and we can suggest whether motion controlling or cushioning running shoes are best for each person. Unfortunately, you can’t have both elements in one shoe; the former are good at what they do because they’re harder, while the latter are more comfortable because they don’t provide as much support.

As for specific therapy to support recovery—because either tight or weak muscles cause runners’ knee— we focus on recreating balance once we identify where the problem exists. If we do our job correctly by eliminating the imbalance and educating people on how to prevent the situation from happening again, we hope they have no need to see us for future treatment.

All the components of our bodies do have an “expiration date,” and those who put undue stress on a particular joint or muscle are going to speed up the failure process. Knees are particularly susceptible to wearing down, and although runners’ knee is rather easily treated, it can be the start of a wear pattern that leads to cartilage issues and even joint replacement as an extreme. the takeaway: stop running when your knee hurts and get medical advice if the pain doesn’t go away on its own.

Curt Osuga is a physical therapist and rehabilitation manager affiliated with Sutter Solano Medical Center and Sutter Medical Foundation-West. He sees patients in Fairfield and his office can be reached at 707-432-2660.

❝As with any overuse injury, we suggest treating it by following

“PrICE”: protect, rest, ice, constrict and elevate. ❞

bodyfit body


Kaiser Permanente Presents 2nd Annual County race registration Now Open at

www.SOFItCIty.com (Solano County, CA - September 28, 2013) Fitness challenges are hardly original, but a city versus city concept, just might be. Organizers of the SOFItCIty 5K/10K, presented by Kaiser Permanente, have launched new challenges for an even bigger celebration at the annual county competition walk/run event held in Fairfield, CA on Saturday, September 28, 2013. SOFItCIty welcomes rival cities to compete for the largest number of finishers to win. New this year is an Armed Services Challenge, Police versus Fire Department Challenge, a Mayor’s Cup award and a costume contest. In addition to live music, 5K

and 10K Finishers can look forward to finisher medals at the conclusion of the race. “What’s great about this concept is that it’s inclusive,” says race director, todd rewick. “It’s a party for folks who like live music and dancing, it’s a kid’s event for children fundraising for their schools, and it’s a championship event for runners here for the medal or seeking a title.” “SOFItCIty was so much fun last year,” said Dilenna harris, Kaiser Permanente Public Affairs Manager. “And we are proud to support the SOFItCIty mission to build a fitter Solano. We believe community-partnerships are the essence of a fitter community, and SOFItCIty is one of many local prevention-driven programs that we support.” Funds raised from registration benefit the Solano County Library Foundation and other area nonprofits that promote fit minds and fit bodies for a fitter community. For more information on this year's event, visit WWW.SOFItCItY.COM

MEDIA CONTACT Elicia StewartSOFITCITY [email protected]

SFC

SOFITCITYBUILDS A FITTER CITY

presented by

5k. 10k. 1 mile.liVe mUSiC�

RAC�e medAlSkid zone

C�oStUmeS

Local teachers

are raising school funds through SFC

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THE FITTEST IN THE LAND

Police chief Builds a stronger dePartment

By Jessica LanderPhotos by Arturo Ramos PhotographywWith any job, finding the time to fit in a workout—between work, meals,

sleep, family and social obligations—can be difficult. So imagine actually being encouraged to workout at work, without sacrificing your lunch.

And no, you’re not a personal trainer.

the Benicia Police Department is bringing new meaning to “on the job training,” giving their officers a choice between extending their lunch break or taking an extra 40-minute chunk out of their day to commit to their fitness—so long as it doesn’t interfere with their first commitment to keep the Benicia community safe.

Benicia Chief of Police Andrew Bidou implemented this fitness initiative about four years ago, and the department’s gym facility now features equipment like weight and cardio machines and a flat screen tV that units use to follow workout programs like P90X.

Bidou joined the Marine Corps right out of high school and has always placed an importance on physical fitness. today outside of his work, the 44-year-old regularly takes boot camp classes, plays tennis, bikes and if nothing else, will lace up his sneakers for a 10 p.m. run just to fit something in.

So, it’s no surprise that he brings his wellness values into the workplace.

the optional on-duty workouts, an idea he brought over from his time with the Newark Police Department, serves as a way to keep officers up with the psychological and physical demands of the job.

“there’s physicality to the job, and the community has expectations of police officers that they can handle situations that require fitness,” said Bidou.

those situations range from chasing after suspects to jumping over fences and wrestling people resisting arrest, all with about 20-25 pounds of equipment around their waist.

❝....it could be lifesaving...The responsibility of a police department to provide the tools for the officer to maintain that health throughout their

career is very important.❞


money

“Just lifting that in and out of a car all day long takes its toll,” he said.

Injury prevention is another goal, as Bidou explained that low back and knee injuries are common and most police agencies experience a 10 percent injury rate at any given time.

“A lot of times there’s no warm up, no stretching, you have cold muscles, stiff muscles and all of a sudden you have to jump to it,” he said, admitting that his department’s fitness culture could be a big reason that Benicia has a much smaller injury rating than the norm.

As of now, no other police department in Solano County offers a similar in-house, on-duty fitness program, but Bidou believes it’s about time.

“Every fire department since the beginning of time, they all have gyms to work out in during duty. I think it’s time that we recognize it’s also important for police officers. I don’t think it’s been mainstreamed, but i think it’s time we all in police leadership start to consider that,” said the Chief.

And like the nature of his work, Bidou takes the health of his department very seriously.

“I’m not trying to sound dramatic, but it could be lifesaving,” he said. “the responsibility of a police department to provide the tools for the officer to maintain that health throughout their career is very important.”

Jessica Lander is social media manager for TRX in San Francisco. Originally from Napa, California, Jessica’s obsession for all things healthy is rivaled only by her love of good food, and good wine. And she loves to write about both.

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home away from homeKroc Center Provides Wellness Destination

sSuisun City’s Salvation Army Kroc Center is not your ordinary gym. there are no lock-in contracts as memberships renew on a monthly basis, and in addition to special facility features like a pool, basketball courts, a climbing wall and a hot hula fitness class, the Kroc Center is a community center first, a gym second.

run by Salvation Army Captains Jonathan harvey and his wife Vickie, Kroc seeks to enhance the lives of its members beyond physical fitness. “this is a very different center. I don’t see us in any way being a competitor with the average health club because we’re so different from the average health club,” said Captain harvey. “We’re not competing to get people on a treadmill, we’re really providing a place that is a community resource and really focuses on health and wellness in the entire body and the entire person.”

the entire person refers to the elements of body, mind and soul. Along with its champion fitness center, Kroc—which boasts nearly 5,000 members—offers enrichment programs for the mind, like art and music classes (even ukulele lessons). For the soul, there are worship programs, like bible study and youth groups. there’s plenty to go around for members of all ages and for the entire family to get involved with.

If the center were to hang up a poster to represent its wellness mission, it

would feature Katherine Waller and her family, grinning ear-to-ear. Since the center’s opening, she, her husband and three children have taken full advantage of the Kroc’s triple threat.

“We do everything from youth groups to bible study, the rock wall, swimming lessons, the bounce house, we even had a birthday party here. We’re pretty much here every day,” she said. “It’s really like our second home. We plan our schedule around activities here because it’s become such a big part of our lives.”

the Waller’s have struck gold. they achieve a total-life balance all in one place. “It’s kind of amazing, they’re not just a gym but it’s a community center and a church as well. It’s a really good balance of pulling it all together so they’re feeding more than just your soul, more than just your mind, more than just your body,” said Waller.

Other members, like Alfred Parish, have undergone extreme transformations in one focused corner of the Kroc triangle. Parish will be celebrating his own milestone at the center’s one year anniversary party and quite a big one at that. By June, he hopes to have lost a total of 100 pounds since joining the year prior.

Back then, Parish weighed 310 pounds. Dedicated gym sessions at least five

Katherine Waller and family

enrichment programs for the mind, like

art and music classes (even ukulele

lessons). For the soul, there are

worship programs, like bible study and

youth groups.

By Jessica LanderPhotos by Arturo Ramos Photography


money

days a week that start at 5:30 a.m. helped him weigh in at 226 in April for a loss upwards of 80 pounds. “It’s made a lot of difference. With my sleep apnea, I was having trouble breathing and now I can bend down and tie my shoes. I used to have my grandchildren tie them for me, but now I can do that myself,” he said.

the 65-year-old used to workout routinely, but after the passing of his friend and wife, he put on the extra weight. the Kroc community and changes in diet have made nearly a 100-pound difference. “It’s hard to do by yourself. that’s why I go to the gym. I’ve got people to talk to and we’re all doing the same thing and I’m enjoying doing it. It’s boring by myself,” said Parish, who even after hitting the 100-pound mark, vows to never stop working out

again.

But not all members join Kroc with such an aggressive goal in mind. rudy Sylvan, former NFL player for the Detroit Lions, always has, and likely always will, take his physical fitness seriously. Working out isn’t the hard part for Sylvan, it’s finding the time to workout with four kids.

But Kroc is there to help.

Sylvan relies on the center’s Child Watch program and Kids Fit class to allow him to fit in his gym time while knowing his kids are safe and engaged in a positive environment.

But as a Fairfield native, he also cares about all of the local kids, who he says Kroc helps keep busy with its basketball courts—something missing at other area gyms. “the basketball courts and all of the other programs they have are good for the community because it gives the kids something to do. Otherwise, who knows, they’ll be out here on the streets doing whatever they want. It gives them somewhere to have fun.”

Kroc doesn’t discriminate, providing the tools to enrich the lives of anyone. “We’re not a cookie cutter facility,” said harvey.

No, they’re a community center.

Jessica Lander is social media manager for TRX in San Francisco. Originally from Napa, California, Jessica’s obsession for all things healthy is rivaled only by her love of good food, and good wine. And she loves to write about both.

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❝it’s made a lot of difference. With my sleep apnea, i was having trouble

breathing and now i can bend down and tie my shoes. i used to have my grandchildren tie them for me, but

now i can do that myself,❞


money

STorm

aAt just 19years old, fitness phenom Kayla rose is set to take the industry by storm. With a social media presence that is growing fast, and a commitment to defeating obesity, SoFit sat down with Kayla to talk fit philosophies, and tips on how she remains so fit.

SoFit: So how did you get into fitness?

Kayla: I have always been a fan of fitness and staying active for as long as I can remember, but I guess my upbringing is the reason. I grew up in a healthy environment with my parents showing me the ropes to eating clean and staying busy. I love it now; exercise keeps me sane!

SoFit: how do you stay motivated?

Kayla: training for goals makes it a bit easier, like when training for the NPC Bikini Competition. Other than that, exercise acts as my happy pill; it prevents me from feeling depressed. Eating clean simply makes me feel more alive and energetic, as opposed to eating junk food. Junk food makes

me feel sluggish and down. Not to mention eating clean has cleared my acne and any sort of sickness!

SoFit: What’s your favorite exercise in the gym?

Kayla: ABS, ABS, ABS! Oh I love working them abs, it feels the best to me. It varies though, one week I will be totally pumped and ready to kill legs, when other weeks I am ready to work shoulders. I love it all, some just more than others at times!

SoFit: they say abs are made in the kitchen, what kind of diet are you on?

Kayla: Oh how important the diet aspect is! 80% diet, 20% gym! I could talk for days about nutrition so I’ll keep it basic. Everyone’s body is so unique that it takes a lot of trial and error to find what diet and caloric intake works for an individual. to be honest, when I want to spice things up in my diet, ripped recipes is my go to site!

I cook with coconut oil, not any of that non-

stick spray. My vitamin & supplement intake consists of a Multi-Vitamin, Vitamin C, BCAA’s, CLA, L-Glutamine, resveratrol, Glucosamine & Chrondrotin, Collagen. the list used to be huge, but has been cut over time.

SoFit: What kind of music keeps you moving during a workout?

Kayla: Music is what makes the workout! A good dubstep, or electronic song is always my go to, but I will listen to anything with a beat that’s uplifting and gets my blood flowing.

SoFit: What other athletes or fitness models inspire you?

Kayla: Bella Falconi is who got me started in really being serious with my diet and lifting heavier. Kai

❝Oh how important the diet aspect is!

80% DIET, 20% GYM!❞

MEEt KAYlA rOSEPhotos by Jimmy Bui


moneyGreene’s youtube video is what helped me find that “mind muscle connection.” All of the people I follow on Instagram help to motivate me daily, keep me on track, and have been the biggest support group that I am so grateful to have!

SoFit: What’s next for Kayla rose, fitness or otherwise?

Kayla: I will be competing in the Miss California Pageant 2014, representing the fight against childhood obesity in America. I believe that habits are developed young, so if we can teach young children to develop a healthy diet and lifestyle, ultimately we can change our society to be healthier and more active in the fut ure!

SoFit: Any tips for readers who want to get in shape?

Kayla: Well, it is pretty basic: eat clean, train hard, sleep, drink tons of water, etc. Diet is the main

factor! you can’t out train a bad diet. Go to the gym 5-6 days a week, really push yourself every rep! And of course having control of your mind for will power, self-discipline, dedication, persistency, and so on is important. But, remember we are all human, and we are not perfect. We all have “off-

days,” so don’t be too hard on yourself! take baby steps.

Follow Kayla on Instagram @kkaylarose and on www.facebook.com/kaylarosefitness

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fitmind

4 Steps to Relax 28 | Jungian Therapy 30 | Do You Love Your Life? 32

Even though its cliché it’s true. how you look at a situation defines the situation, and informs your response. And it’s your response that creates the present.

Psychologists suggest imagining a problem situation under a positive light and exploring proactive responses. If you applied this philosophy to your current work, relationship, or financial problem – how might it change your response?

Whatdo you see?


432

1

bodyfit mind

By Cherie Roe Dirksen

Easy stEps to a4 more relaxedyOU

LLife can literally exhaust our delicate little ecosystems — mind, body and spirit can be put through the ringer. If we don’t give ourselves space and time to recalibrate and reboot our systems, we can easily burn out or have a nervous breakdown.

Relax and Treat Yourself to Some Time-Out

this is just a simple reminder that you need to take time out to honor yourself. this could be taking a few days out to go vegetate in the countryside to pampering yourself with a full body massage.

We very seldom give ourselves the chance to take a 2 hour sofa holiday.

Even the little things like making time to meditate or to sit with your feet up and relax can help you to rest your physical vessel and revitalize the mind.

Pull Your Resources

For those of you who have children and are rolling their eyes at me thinking, ‘what am I going to do with the kids?’ — make a plan! Get a babysitter in for a couple of hours, call in that favor from your best friend or neighbor, got a partner? Strike a deal. Where there’s a will, there’s a way — you will find a way, believe me.

Cherie is a full time artist, writer and blogger on all topics from health, beauty and more. Follow her at www.cherieroedirksen.com.

No Money for a Spa Treatment?

If you don’t have the time for a retreat or the money for a spa, here is a list of things you can do right now that cost nothing or very little:

Bubble-bathIs there anything better in this world than to soak in a bubble or aromatherapy bath?

Don’t forget to light some incense and candles. Make it a special ‘you’ time —

when you do this you are surreptitiously telling yourself that you are worth it. 20 Minute

MeditationNever underestimate the power of having a quick meditation session.

When you do this you reconnect with your core and/or higher self and give your mind a much-needed time-out

from the mind chatter.

Nature WalkStretch those legs and get

some fresh air into your lungs. Walking in nature is a great way

to unwind and de-stress.2 Hour/One Day Couch Potato

We very seldom give ourselves the chance to take a 2 hour (or a whole day for the

child-free among you) sofa holiday. Sometimes this can be just the medicine

your tired body needs to catch up and catalyze some action. Put guilt on the top shelf for a day and get out the duvet and

bunny slippers — where’s that tub of ice-cream?

Go on, pamper yourself — you deserve it!



O ur bodies, minds, emotions, souls and spirits, are present with our every living breath. Our health and happiness depend on us integrating all aspects

of our being. My approach as a Jungian therapist for over thirty years has been to help others find their own deep emotional and sovereign truth as they move towards personal freedom. We all struggle in a very competitive culture to keep our inner sense of purpose and well-being. the potential emotional richness of daily feeling happiness, joy and serenity, is often undermined by inner feelings of inadequacy, shame, fear and guilt. We sometimes may be very hard on ourselves; putting ourselves down, and even harshly judging our own best efforts. We also can turn to many ways of distracting and numbing ourselves, to avoid touching down into painful emotions connected to our families and loved ones.

But our dreams can be a deep and guiding source of self-knowledge. they carry the emotionally charged symbolic content that informs us of what we need, and what we don’t need in our waking lives. If you would like to find a surer connection with your inner compass, I would like to help you. Life sometimes can be very difficult and we can benefit from empathic support. Sometimes big transitions feel overwhelming, or confusion about what to do in relationships or at work can be a real obstacle to peace of mind.

Balancing our outer lives with the uniquely personal needs of our soul is a challenge we all face.

I like the approach of Swiss Psychiatrist Carl Jung that recognizes the complexity of who we are. My mentor, Dr. John Weir Perry, was with Jung in Switzerland, and taught me that personal freedom is available to us if we seek it earnestly. I am very happy to be a wellness partner with my friends Susan Lucas and Myra Nissen at Shen Jing holistic in Benicia. We three share the same strong beliefs about the whole person being honored as they seek healing and growth. I wish you all the best in your seeking of expanded health, vitality and joy.

Michael Cornwall, PhD/MFT is a Jungian therapist with over 30 years experience. He is a Bay Area and Esalen Institute conference and workshop leader, exploring archetypal and heart-centered approaches to therapy. Michael is

available for individual and couple’s therapy that includes dream-work, using a sliding scale fee, at Shen Jing Holistic in Benicia. Please visit my website at www.michaelcornwall.com or call 707-853-6808.

bodyfit mind

By Michael Cornwall, PhD/MFT

Jungian Therapy and Dream-work

at Shen Jing Holistic Explores our Deepest Concerns, While Enhancing Daily Emotional Freedom


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bodyfit mind

“You don’t have to wait for something to come along, to land in your lap, to make itself known. You can create something from scratch, just the way you want it, from your

own passionate imaginings.” —Barrie Davenport

Are you doing what you love to do? Do you wake up in the morning excited about the prospect of getting back to what fills your heart and moves you?

Or is life a grind?

Do you dread Mondays and thank God when it’s finally Friday? Are you trapped in a life that seems to have ambushed you? Do you daydream of a different life? Of someone else’s life?

Or maybe you’re feeling like there’s something

missing, like your life is the equivalent of drinking watered-down milk at room temperature?

PaSSiON RequiReS aCTiONWhat would you say (and more importantly, what would you DO) if I told you that you could start living a life of deep passion, doing what you love and loving what you do?

Would you be interested to know how?

Would you take action on it?

“We must act out passion before we can feel it.” —Jean-Paul Sartre

Would you start to fill your life with more passion and purpose and meaning? Keep in mind that passion is not the product of wishing; it’s the product of doing.

that’s what divides the world, you know. there are those who wish and dream and never take their lives out of park.

then there are those who figure out what they want, shift into gear and hit the gas.

Deep down, who do you yearn to be?

The SaDNeSS OF aN uNLiT CaNDLeCandles are meant to be lit. they are created for the very purpose of giving light. Decorative candles that sit on shelves gathering dust, never doing what candles were meant to do, are a sad sight to me.

they remind me of people who place themselves on shelves and never light the wick of their own lives. A person’s life is meant to be lit too, filling life with light like candles fill rooms.

What is the flame in your life? Is it lit? Is there light and heat? Or has the wick of passion been allowed to go out?

Do You Love Your Life?Steps to Discovering Your Passion and Purpose

By Ken Wert


“There is no passion to be found playing small – in settling for a life

that is less than the one you are capable of living.” —Nelson Mandela

Look at passion as though it were a living, breathing thing. If you feed it, it will grow and thrive and expand, filling your life with joy and happiness. If you don’t, it will eventually do what all living things do when they are not fed.

the saddest thing to me is to meet a musician who no longer plays music or a poet who has never written a poem or a dancer who never signed up for a class or put on dance shoes or walked onto a stage.

Unmet and undiscovered passions are flames that are never lit and happiness that is never realized.

The PaSSiON OF PuRPOSeSo stop living life in neutral and start living with your foot on the gas. It doesn’t have to be pushed to the floor; just enough to move you forward and get your blood pumping a bit.

Light the flame of purposeful living. Don’t wait. Start filling your life with whatever meaning and passion it lacks.

Every day you don’t, you delay doing what you were created to do.

If you don’t know what excites you, that’s fine. Experiment! Pick something up and give it a try (artistic, expressive, athletic, entrepreneurial, technical, mechanic, spiritual, moral, developmental, whatever). If it doesn’t float your boat, set it down and try something else. If that doesn’t, try again.

“When you have a sense that your passion has meaning and impacts

others in a positive way, it will energize and fulfill you more than

you could ever expect.” —Barrie Davenport

Choosing to fill your life with what makes your heart beat will transform it. you will be filled with more energy and love and excitement. you will be driven to do and create and discover. you will feel the warm blood of purpose course through your veins, adding meaning and value to your life. you will be happier, more fulfilled, more in love with the life you lead.

Does the prospect of a more passion-filled life excite you? Enough to do something about it?

3 StepS tO A pASSiOnAte,

pURpOSe-fiLLeD Life1. DiSCOveR WhaT MaKeS YOu TiCKSo, what floats your boat? If you know, you know. But if you don’t, you may find yourself living in the shadow of relentless sameness, spinning wheels, going nowhere, unfulfilled, unexcited, frustrated, bored.

If that’s the case, start exploring possibilities. try new things. talk to new people about what they love. read. Learn. Discover. Make a list of interests or even potential interests and see if something stands out. As you expose yourself to opportunities and look into what’s out there, dive head first into what moves you.

bodyfit mind

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“Finding and living your passion isn’t a linear process. Sometimes you have to test and try various

things before you find what really makes your heart sing.”

—Barrie Davenport

It might be dance. It could be music. Perhaps it’s business or sales or working with your hands or movie production or foster care or graphic design or marketing or acting or politics or blogging or martial arts or the cause of happiness.

you’ll never know what gets you up and out of bed in the morning until you explore your possibilities.

I’ve tried sports, guitar and piano. I’ve worked with abused children, trained in three different martial arts and created two board games. I’ve tried my hand at writing a novel, drafting post cards, and teaching myself to paint with water colors so I could write and illustrate a children’s book. I’ve read over a thousand books on history, philosophy, religion, psychology, sociology, biography, politics, government, economics, management, leadership, happiness and other self-help topics. I’ve traveled and served and have made my life a grand experiment. I started teaching high school a decade ago.

Some of these experiments were, well, less than successful. Others have paid the bills. Some I’ve liked and others loved.

then I stumbled onto blogging. And I knew I had found my passion. I love to write. And to write about topics that truly matter in ways that helps others fills me with a deep kind of satisfaction. I’ve enjoyed so much of my life, but now have something that drives me, that surges through me, that excites me. My whole life led me here. Without the trials and errors, and the attitude that produced them, there’s no way I would have ever attempted blogging.

2. MaKe a DaTe WiTh WhaT YOu LOve TO DOMake time for doing what moves you. It’s so easy to get caught up in the daily grind of doing all the things that have to get done, living paycheck to paycheck, always running, always behind, never really enjoying life, never having time to pursue your passion.

So schedule it! Calendar in park days, play dates, concerts, field trips to nature centers and how-to workshops and seminars. Schedule time to practice the flute or climb a mountain or paint

or write or sing. Even if it’s only a few minutes here and there. Life is lived in the moments, so fill them with passion and your life will be more passionate.

you don’t have to get paid for it. you just have to do it. Set aside time when phones are turned off and email is ignored and purpose is fulfilled. then as circumstances allow, stretch the moments.

3. SigN uP FOR MY FRieND BaRRie DaveNPORT’S PaSSiON COuRSeSometimes we have seemingly insurmountable obstacles that get in the way of pursuing new ideas and exploring possibilities. We tell ourselves it won’t work or that we wouldn’t be able to make it work even if in theory it otherwise would. We tell ourselves we’re too busy or it’s too expensive or we’re too old or too sick or lazy or tired or inadequate.

We fear taking that essential step and so we leave

our lives unexplored, undiscovered, uncreated. We believe the lies we tell ourselves and so we stay in the shadow of our own lives. We leave the wick unlit. the purpose unsought. Passion unknown.

But that’s not what we’re all about. that’s not what life was created for. that’s not the life you were meant to live.

Sometimes we just need a good kick start. If that’s all you need to take a step toward the unmet passions of your life, that’s awesome! Go get to the work of building a life you’re deeply happy about living.

But if you need more–a push, some direction, help, a community, a mentor and coach, try my friend Barrie Davenport whose life work is helping people find and live their passions.

It can change your life in unbelievable ways.

Passionately.

And forever.

YOUr tUrn!

What’s your passion? have you found something (several things?) that gets you excited about life? how did you discover it? how are you using it? Please share it with me on twitter, @KenWertM2bh.

Ken Wert is a husband, father of two, a religious guy, a high school teacher, a student of happiness, and a pretty decent dude. He is also founder of M2BH, MeantToBeHappy.com. Follow Ken for insights on fulfillment, happiness and inspiration to live your best.

bodyfit mind



bodyfit money

geTTiNg heLP from a financialprofessional

By Theodore J. Spinardi

❝When considering employing a financial professional, try to determine whether the

individual or firm has experience dealing with situations similar to yours. ❞


aAre you suddenly on your own or forced to assume greater responsibility for your financial future? Unsure about whether you're on the right track with your savings and investments? Finding yourself with new responsibilities, such as the care of a child or an aging parent? Facing other life events, such as marriage, divorce, the sale of a family business, or a career change? too busy to become a financial expert but needing to make sure your assets are being managed appropriately? Or maybe you simply feel your assets could be invested or protected better than they are now.

these are only some of the many circumstances that prompt people to contact someone who can help them address their financial questions and issues. this may be especially true for women, who live longer than men on average and therefore may face an even greater challenge in making their assets last over that longer life span. In fact, one survey found that women often value advice from a professional in their financial decision-making even more than men do.*

WhY WORK WiTh a FiNaNCiaL PROFeSSiONaL?

A financial professional can apply his or her skills to your specific needs. Just as important, you have someone who can answer questions about things that you may find confusing or anxiety-provoking.

When the financial markets go through one of their periodic downturns, having someone you can turn to may help you make sense of it all.

If you don't feel confident about your knowledge of investing or specific financial products and services, having someone who monitors the financial markets every day can be helpful. After all, if you hire people to do things like cut your hair, work on your car, and tend to medical issues, it might just make sense to get some help when dealing with important financial issues.

Even if you have the knowledge and ability to manage your own finances, the financial world grows more intricate every day as new products and services are introduced. Also, legislative changes can have a substantial impact on your investment and tax planning strategy. A professional can monitor such developments on an

ongoing basis and assess how they might affect your portfolio.

A financial professional may be able to help you see the big picture and make sure the various aspects of your financial life are integrated in a way that makes sense for you. that can be especially important if you own your own business or have complex tax issues.

If you already have a financial plan, a financial professional can act as a sounding board, giving you a reality check to make sure your assumptions and expectations are realistic. For example, if you've been investing far more conservatively than is appropriate for your goals and circumstances, either out of fear of making a mistake or from not being aware of how risks can be managed, a financial professional can help you assess whether and how your portfolio might need adjusting to improve your chances of reaching those goals.

bodyfit money

❝If you have substantial assets, you may require someone with a broader range

of expertise than would be needed if your finances were relatively simple.❞


bodyfit money

WheN ShOuLD YOu CONSuLT a PROFeSSiONaL?You don't have to wait until an event occurs before consulting a financial professional. Having someone help you deve!op an overall strategy for approaching your financial goals can be useful at any time. However, in some cases, a specific life event or perceived need can serve as a catalyst for seeking advice. Such events might include:

Marriage, divorce, or the death of a spouse

having a baby or adopting a child

Planning for a child's or grandchild's college education

Buying or selling a family business

Changing jobs or careers

Planning your retirement

Developing an estate plan

receiving an inheritance or financial windfall

MaKiNg The MOST OF a PROFeSSiONaL'S exPeRTiSe

you'll need to understand how a financial professional is compensated for his or her services. Some receive a fee based on an hourly rate (usually for specific advice or a financial plan), or on a percentage of your portfolio's assets and/or income. Some receive a commission from a third party for any products you may purchase. Still others may receive some combination of fees and commissions, while still others may simply receive a salary from their financial services employer. Don't be reluctant to ask about fees; any reputable financial professional shouldn't hesitate to explain how he or she is compensated.

Even if you're a relative novice when it comes to finances, don't be afraid to ask questions if you don't understand what's being presented to you. you're not being rude; you're simply trying to prevent misunderstandings that could backfire later.

Don't let yourself be pressured into making a financial decision you're not comfortable with or don't understand. this is your

money, and you have the right to take whatever time you need. however, give yourself a deadline for your decision so you don't get caught in "analysis paralysis."

If you think your financial life simply needs a checkup rather than a complete overhaul, you'll need to clarify the areas in which you're looking for assistance. that can help you decide what type of advice you're looking for from your financial professional, though you should also pay attention to any additional suggestions raised dunng your discussions. your plans should take into consideration your financial goals, your time horizon for achieving each one, your current financial and emotional ability to tolerate risk, and any recent changes in your circumstances.

Don't assume you have to be wealthy to make use of a financial professional. While some do focus on clients with assets above a certain level, others do not.

think about the scope of the services you'll need. Do you want comprehensive help in a variety of areas, or would you be better off assembling a team of specialists? Do you need an ongoing relationship, or can your needs be taken care of on a one-time basis? If you're a relative novice or having to deal with decisions you've never had to make before, someone with broad-based expertise might be a good place to start.

Even if you feel you need detailed advice from several different specialists--for example, if you own your own business--consider whether you might benefit from having someone who can coordinate among them. A financial professional can sometimes be a gateway to other professionals who can help with specific aspects of your finances, such as accounting, tax and/or estate planning, insurance, and investments.

If you want comprehensive management, you may be able to give a financial professional the independent authority to make trading decisions for your portfolio without checking with you first. In that case, you'll likely be asked to help develop and sign an investment policy statement that spells out the specifics of the firm's decision-making authority and the guidelines to be followed when making those decisions.

If you feel that consulting an expert can be helpful, don't postpone making that call. the sooner you get your questions answered, the sooner you'll be able to pay more attention to

the things--family, friends, career, hobbies--that an organized financial life can help you enjoy. *February 2012 survey of 1,150 affluent individuals conducted by Spectrem Group, a research/consulting firm focused on the affluent and retirement markets.

Ted Spinardi is the founder and Senior Managing Director of Summit Wealth Management. Summit Wealth Management specializes in custom portfolio management, retirement

planning, and trust administration. He can be reached at [email protected] or 707-439-3483 for a complimentary initial consultation.

❝Even if you see investing as overwhelming or complicated

and boring, you need to know the basics behind a well-thought-out

investment strategy — at least enough to protect yourself from fraud and/or communicate

effectively with a financial professional or spouse. ❞

❝One of the best things you can do for yourself and your family is to

be prepared to manage your finances responsibly. ❞


lookgreat

Daily Beauty Juice Recipe 40 | Two Make-up how To's 41

wWell no…but most

think it looks healthier.

In a telephone survey,

conducted by the

american academy of

dermatology, 61% of

women and 69% men

believe that tanned

skin looks healthier

and more beautiful. If

brown or golden skin

is your thing consider

self-tanners or bronzers,

but whatever your

complexion always

wear creams that

provide ample sun

protection.

is tanned Skin healthier?


2you want clear, soft, and glowing skin like a baby’s bottom? then, eat clean, drink lots of water, and JUICE, everyday. Not to mention how energetic you'll feel from this as well! It is really not that time consuming people! Besides, if you really wanted the benefits of it, you'd make time for it.

I usually measure by eye, depending on how much juice I want that day. I use a VitaMix blender so I can get every bit of the veggie and not miss any nutrients; in other words I don’t “juice”, but if juice is your preference, Juice baby!

remember, to live lean, you got to eat clean, and train mean. Once you conquer your mind you can conquer your body…and anything else you set your mind to. Living this lifestyle can be hard at times, especially with the environment we live in that makes it easier to access junk food instead of healthy food. Just stay strong, fight the temptation and don’t give up! If it were easy, everyone would do it!

Kayla Rose is a fitness model and health activist. Follow Kayla on Instagram @kkaylarose and on www.facebook.com/kaylarosefitness

❝Once you conquer your mind you can conquer your body…and anything else you

set your mind to.❞

DAILybeauty juice rECIPE

Soft Beautiful Skin With Diet By Kayla Rose

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1 scoop Spirulia

2 leaves Kale

1 bit leaf Chard

1/2 cup Spinach

1/2 Cucumber

1 medium Carrot

Choice of 1 piece of fruit to sweeten ~ Apple/Banana/Mango/Berries/Orange

handful of Ice

Water or Almond Milk or rice Milk (measure to desired consistency/ less will be thicker like a smoothie)


2bodylook great

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h

Two Make-Up How To's

how to Apply bronzer

Summer is right around the corner, so it’s time to pull out those bronzers! the trick to applying bronzer is to pick the best shade and apply sparingly- too much and you’ll look dirty, and the wrong shade will make you look like an oompa loompa…

I apply my bronzer somewhat differently than other makeup artists as I like my bronzer to be a bit darker to give me a suntan look, but here’s my tips for applying bronzer:

◗ Using either a contour brush or a rounded face brush to apply just under the cheek bones, then blend upwards onto the cheeks

◗ you can also apply bronzer along the temple and top of your forehead to give a sun kissed glow

◗ Pick your correct shade- you want something that is just 2-3 shades darker than your skin

◗ It is up to you if you want a shimmery bronzer or a matte finish one- shimmery ones will give a nice glow, but it can also emphasize pores

By Marlena Stell


h

My favorite matte bronzers:

how to Avoid a Cakey Faceyou know we’ve all at one time or another applied too much foundation or concealer and ended up with what I like to call “Cakey Face”. this is a common dilemma when it comes to makeup, so here’s my easy steps in how to get more natural looking skin!

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Best tools for applying bronzer:

My favorite shimmery bronzers:

guerlain terracotta bronzer

Cargo Matte bronzer

too Faced Chocolate

Soleil Matte bronzing

Powder

nArS laguna bronzer

too Faced Carribean in

a Compact

Sephora Sculpting disk

MUg deluxe

Contour brush

MAC Small Contour brush

1Apply a face primerthis step helps prime your skin just

as paint primer preps your walls before applying paint: it smooths out the surface filling in pores and making the surface smoother for the foundation. Primers have just recently become standard in makeup products- one of the first ones was the Smashbox Photofinish. this works well if you have dry skin, but I find it too oily looking on combination to oily skin. (check out my article from awhile back on “Choosing your Best Face Primer“) here are my current favorites:

benefit the POrEfessional

Clinique Pore Minimizer

Instant Perfector

MAC Matte Cream


bodylook great

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3 Apply powder only to oily areas

this is the key step! ONLy apply powder to the areas on your face that tend to get oily- usually the “t zone”. If you have dry skin, you may even be able to skip powder altogether. the trick is to also apply powder in a thin layer- I find the best way to do this is to use a thin, flat sponge.

ALWAyS remember to apply makeup in thin layers at a time- you can always add more, but it’s very difficult to take away. I really hope this helps you all in your quest of getting flawless looking skin!

Stay happy and healthy!

XOXO,Marlena

Marlena Stell is the CEO of MakeUp Geek, LLC the largest makeup education website in the United States. Marlena now conducts makeup seminars in Chicago, NYC,

LA, Dallas, Houston, and Sacramento. Visit her at www.MakeUpGeek.com.

2 Don’t apply too much foundation

Now I realize that if you want full coverage or have many blemishes you’d like to cover, the first thing you think is to apply a fair amount of foundation. this will cover the blemishes BUt will also risk the chance of piling up and looking very mask like. the better option is to apply a thin layer just to even out your overall skin, then go over with concealer on just the blemished areas. On my clients I really like using the Beauty Blender (see my video on how to use it here: Beauty Blender review) because it applies a thin layer and makes it easier to melt the foundation into the skin. It is best used damp as the wet sponge thins the foundation slightly.

Favorite dewy looking foundation:

neutrogena healthy Skin

Favorite tool: beauty blender

4 Mist setting spraythis step is optional- I just do this step if my

skin looks a bit dry after applying powder. My absolutely favorite product of all time is MAC’s Fix Plus spray- simply mist it all over your face after your makeup is done. It will give a subtle glow to the skin and help “melt” the powder into your foundation. If your skin is oily, I would skip this step as it can make it look more oily at the end of the day…

MAC Fix +

My favorite sponge:nYX Medium Powder Puff

WAtch the videoS here.

how to apply Bronzer avoid a Cakey Face


METABOLIC BALANCEis NATURAL WEIGHT MANAGEMENT

health watch

By Myra Nissen, CCH, RSHom(NA)

ADVErtISEMENt

“This is the single most useful dietary advice I have received – it is

been very helpful for me.” — Karen Allen, San Francisco, CA

We all have heard that a “balanced metabolism” is desired for optimal health, weight, and

well-being. What does that mean? I looked up the meaning of each word in the medical dictionary on my shelf. the definition of balance is “the harmonious adjustment of related parts.” the definition of metabolism is “the phenomena of transforming food-stuffs into complex tissue-elements and complex substances into simple ones in the production of life sustaining energy.”

A balanced metabolism can be defined as, “the harmonious phenomena of transforming food into life sustaining energy.”

thE KEYWOrd IS FOOdEvery body has the capacity to produce all the hormones and enzymes necessary for a healthy

metabolism. to support this process we need to supply the body with adequate nutrients. the best source of these nutrients is wholesome natural food.

WhAt FOOdS ArE bESt?We are individuals, each with our unique needs. No one food may be the best for everyone. Metabolic balance® offer’s a proven holistic and scientific approach to determine the best foods tailored to each person’s unique body chemistry. It allows your body to function they way it should, fueled on good quality food, the right kind, in the right amount, at the right time. Over time with a well-balanced metabolism you will develop inner signals to be able to choose the foods that contain exactly these building blocks that you need.

Metabolic balance® is a sophisticated program


health watch

Benicia Jazzercise378 East Military StreetBenicia, CA 94510707-746-0970

James H. Riley, CFP®, EAInvestment Management-Financial PlanningNAPA WEALTH MANAGEMENT

1836 Second StreetNapa, CA 94559(707) 252-1343

www.NapaWealth.com

WWN

developed by German medical doctor, Dr. Wolf Funfack and his team of physicians and nutritional scientists. It is based on 20 years of clinical research and practical experience. Metabolic balance® has created over 700,000 unique plans in Europe and the program is available in almost every country.

you get a meal plan with the best foods to balance your metabolism, a four-phase program of how to best use those foods, and personalized coaching.

hippocrates said, “your food shall be your medicine and your medicine shall be your food.”

Myra Nissen, CCH, RSHom(NA) offers metabolic balance® and classical homeopathy at Shen Jing Holistic in

Benicia. She can be reached at 707-750-4455. Visit www.MyraNissen.com. Mention this article when you sign up and receive one free coaching session worth $100.

OthEr’S EXPErIEnCE USIng MEtAbOlIC bAlAnCE®

the proof is in the results, people have discovered a sense of well being, a clear mind, improved sleep, less joint pain, balanced cholesterol, reduced blood sugar, and much more.

“Metabolic balance® is the most

rewarding investment in my health that I have ever made. The personalized food plan is easy to

follow… loosing weight, feeling full of energy and getting rid of

arthritis were great side benefits.” —Jacqueline Thalberg, Richmond, CA

“Takes the guesswork out of what to eat and what to buy. It is less

time consuming and made me more organized in my kitchen and in my

day-to-day life.” —J. D., Vallejo, CA (Wife and mother of 3, ages 6, 3 & 1.)


health watch

By Susan Lucas, CMT

In 2004 I started a journey in massage and bodywork that quickly turned into a new direction in life. Over the next 2 years I studied skin care and massage, achieving the status of National Certification in Massage

therapy & Bodywork in 2006. After working in the spa and fitness industry, and with a chiropractor as a massage therapist, I started my own business as Shen Jing holistic in 2010.

Shen Jing comes from Chinese, meaning heart and spirit. holistic is defined as the functionality of each part to make the whole. For me, Shen Jing holistic is just now beginning to become what I have always envisioned as a collaboration of health and wellness, with partners that can provide treatments and services that heal the whole body, structurally, physically and emotionally, from a heart-centered philosophy.

I often tell my clients, “the body is all connected”, after they comment about soreness in an arm when it was the shoulder pain that prompted them to get a treatment. When we get hurt or experience pain, our brain does its best

to maintain balance. Unfortunately, that may mean a physical compensation, when one muscle works harder than another to “compensate” for the affected muscle’s decrease in strength. As a body worker, I identify the root imbalances, using posture as my main guide and MyoKinesthetic (MyK) treatments for pain relief, together restoring the body’s natural balance and structure.

My mission for Shen Jing holistic is “Purposeful Living for Abundant health” for every client to live a life of happiness, health and fulfillment. But I admit that my work is mostly focused on the structural body and does not always address the physical and emotional state of my clients. Every individual has the capacity to experience health and abundance in their life, but to achieve that you have to make good choices and have a support system beside you to stay on track.

that is why it is my honor to welcome Myra Nissen, Classical homeopath and Michael Cornwall, P.hD. MFt as partners at Shen Jing holistic.

Partnership for Health at

Shen Jing Holistic Specialists Join Forces to Create

Purposeful Living for Abundant Health


health watchMyra’s work addresses the physical aspects of the body using the Metabolic Balance nutrition program and her extensive knowledge of homeopathy. I have experienced many benefits personally from being on the Metabolic Balance program, the most significant to me being clarity of thought and sustained energy throughout the day, simply by eating foods that give me the best nutrition possible. It was through my connection with Myra and the education she was able to give to me that I have been able to experience those benefits.

Michael is a therapist, who has been involved in public care for more that 30 years. he is a specialist in Jungian therapy and focuses mainly on providing individuals and couples support when life and circumstances throw our world out of balance. All of us experience emotional trauma at some point, but don’t always know where to turn for help. Michael is dedicated to your support from a place of love and caring.

together, I feel that Myra, Michael and I have a great opportunity to serve our community by bringing awareness to people through our various areas of expertise and creating a new, higher standard for health care. We look forward to providing you the best treatments available so that you can experience abundant health in all areas of your life.

Susan Lucas, CMT and owner of Shen Jing Holistic in Benicia, CA has been a Nationally Certified Massage Therapist since 2006, has a Florida Massage License, California Massage Certification and specialized training in The MyoKinesthetic System, Pre- and Perinatal Massage, Thai Massage and Reflexology. To schedule an

appointment for postural assessment and a treatment call or email your request: 707-704-7315, [email protected], www.shenjingholistic.abmp.com.

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2013 Vacaville Optimistsserving all of Solano County

Miniature GolftOUrnAMEnt

The Vacaville Optimist club, one of more than 2,900 clubs worldwide, serving all of Solano County will be holding a Miniature Golf tournament on Friday, August 2nd on the awesome green, at Scandia Family Fun Center located at 4300 Central

Pl. in Fairfield. this will be the first year the Vacaville Optimists will be raising funds used to support and conduct more service projects to help the kids of Solano County. this is a perfect opportunity for family and friends to participate in a fun event together while raising awareness for child based projects in Solano County.

the Vacaville Optimists are known for “Bringing out the Best in Children” by volunteering first and fundraising when necessary. Among their yearly activities are; donating a tree to Vacaville’s Opportunity house’s Festival of trees, Celebrating our youth in various schools humanitarian efforts including but not limited to JOI,(Junior Optimist International) programs, essay and oratorical contests, volunteering for our children’s well being, and raising money for Solano County’s youth living with Cancer.

Please join us in honoring our youth by playing a round of golf with your loved ones, have a great Summer time lunch, and win amazing raffle prizes. tickets are $10.00

per person. tickets are available at Bounty Books located at 877 Merchant St. in Vacaville or by calling the Clubs president, Christina Baird at 707-738-9962.

Donations are appreciated for raffle prizes as well as for ticket sales.

For more details, find us on our Facebook event page, https://www.facebook.com/vacaville.optimistclub?fref=ts&ref=br_tfAnyone under the age of 16 must be accompanied by an adult.


(800) 4-SUTTER checksutterfirst.org

LIFE’S ABOUTPARTNERSHIPS

There is no “I” in team. On the field or in the clinic, we do better working together. And at Sutter Health, working together means hundreds of doctors and clinicians collaborating together on your care, to help you attain your health goals...whether it’s recovering from a torn ACL or helping your child breathe easier on the field. It’s how you plus us and we plus you.


WHAT MAKES A GREAT TRAUMA CENTER?

15 WORLD-CLASS NEUROSURGEONS.

When seconds count, you need the right team at the ready.

Our Vacaville Medical Center goes far beyond the basics, with a

high-end neurosurgery unit that can take nearly instant action.

Fifteen neurosurgeons in Solano County and Sacramento offer

our trauma center coverage, backup and deeper specialty

expertise on demand. At Kaiser Permanente, we’re taking

trauma care to the next level, and we’ve been helping Solano

County thrive for 65 years.

kp.org/trauma

06/28/13 12:56

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Sofit Magazine 2013