Exercise By: Jodi Tiahrt

Exercise By: Kat Painter

Written By: Jenna Lobos

Photo By: Olga Schleicher

Holiday feasting is over, thank goodness, but not for long as there is only a couple of months to reflect, refresh and renew, just in time for Valentine’s Day. In January, while there is mental preparation for new beginnings and new goals, it’s a great time to give our body a clean new slate as well. Primarily, our internal organs have a direct effect on the skin. The skin is always communicating with us, as it tells so much of what is going on internally. If the skin is breaking out, inflamed,burning or itching, this should set off a signal that somewhere in the body there needs some balancing and extra attention. There are a variety of reasons that can cause the skin to inflame or become sensitive, but diet and the digestive system are always at the root of most.

Here is the naked truth to achieve healthy beautiful skin– the internal issues need to be addressed, while adding core nutrients to the diet. First, make sure the digestive system is working properly, as the liver (the largest internal organ in the body) acts as a filter system, which eliminates toxins that may build up daily. With the liver working at high capacity, the body will not only have more energy, but will be able to digest efficiently and naturally crave more nutritious foods. Start with the basics; Add more dark leafy greens, fresh fruits.

Slowly add some key beauty foods below.

Coconut Oil: This improves absorption of calcium and magnesium, helps stabilize blood sugar and hypoglycemia, and can also be combined with body butter for topical use which will provide soothing relief for dry skin all year long.
Raw Cocoa: Has the highest concentration of antioxidants, also can be used topically as oil and will leave the skin vibrant, soft and supple.
Raw Maca Powder: Anti-aging benefits, hormone balance, muscle building and stamina.
Bee Pollen: Over 15 vitamins, including many B vitamins, essential minerals, iron and magnesium. Great for increased energy.

Looking and feeling good can be seen visually by the appearance of the skin. Get a jump start to a new year, enjoy these small yet significant changes, and bask in the results of new found energy and radiant looking skin. To your Beauty!

ABOUT THE WRITER: Jenna Lobos has a significant quality of having the drive to be successful and happy simultaneously. After a prosperous 10+ years as a Realtor, she was yearning for something different and personally satisfying, something more than a career, but rather a pursuit, one which would define her goals and ambition as well as being able to experience her passions combined with her life’s work. An Entrepreneur, she started her own small business, BEAUTYMARK, in May of 2009, which is an organic airbrush tanning business based out of Corona Del Mar, CA. Jenna was inspired to diversify with the launch of her new Organic, Paraben-Free Skin Care line. As a Natural Health Practitioner, she consults in the areas of Health and Well being. Jenna knows finding balance and purpose has led her to her true mission, which is to encourage beauty from within, a passion that fulfills her life.

Written By: Caithleen Heffernan

Photo By: Satio Photography

A few months ago my girlfriend told me about a book she’s reading called “The Happiness Project”.  The book is about this woman (the author) who is on a search for what makes people happy and trying it for herself.  This got the wheels turning in my own mind.  I could use more happiness!

My first step was booking a trip to Thailand.  I always wanted to go experience the Thai culture and, more especially, to travel there and eat!  In preparation for my trip, I cooked only Thai food around the house using a bunch of Thai Chili Peppers.  On some strange level, I started to become happier doing it!  What I’ve found out is there is actually science behind the happiness the chili pepper brings.  Chili peppers release endorphins– in other words, just by eating them, they make you happier, almost instantly!  They are also very high in vitamin C and they naturally increase your metabolism.  All the more reason to throw a few more chilies into your dish!

Hot & Sweet Pineapple Chicken:

This dish is simply amazing! If you want a lower-carb meal, this is it! It also works perfectly over brown or jasmine rice. Modify the heat (spiciness) if you know you are sensitive to it. I used 2 chilies in mine; try it with 1 or ½ of one for a milder heat.

53 oz = 3.3 lbs chicken breast, fresh
4 tsp. pure organic coconut oil
4 garlic cloves, chopped
1 small red onion, chopped
Black pepper to taste
1 tbsp. fish sauce
1 red pepper, sliced
½ of an English cucumber, chopped and quartered
2 tomatoes, halved, then quartered
1 cup fresh pineapple, chopped
¼ cup bamboo shoots, canned
½ cup baby corn, canned
2 Thai chili peppers, chopped (optional)
¼ cup green onions, chopped, to garnish
¼ cup cilantro, chopped, to garnish
1. Slice the chicken into strips. Heat the coconut oil in a non-stick frying pan.
2. Add the chicken through to black pepper. Season as desired and cook for about 5 minutes.
3. Add the fish sauce through to chili peppers. Continue to cook for another 4-5 minutes.

*Serve hot, as is, or over rice.  Garnish with green onions and cilantro.
Makes 4 servings: Serving size about 1.5 cups
Calorie per serving: Calories: 273.1  Protein: 34.3g   Carbohydrates: 18.9g   Fat: 6.7g

Reference: Medical Author: Melissa Conrad Stoppler, MD  “Certain foods, such as chocolate
or chili peppers, can also lead to enhanced secretion of endorphins. In the case of chili
peppers, the spicier the pepper, the more endorphins are secreted.”
http://www.medicinenet.com/script/main/art.asp?articlekey=55001

Written By: Joel Mosley & Leonela Waltrick

Do you know the difference between proteins, carbohydrates and fats? What  are they and what they do? We will be addressing all of these foods within the next three articles. However, today let’s talk about the fats! There are 3 basic kinds that most of us have heard of: Saturated, mono-unsaturated & polyunsaturated fats. What’s the difference between these and what are some of the benefits of eating them!

Fats

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids. Fat is one of the 3 nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein. Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development. Fat serves as the storage substance for the body’s extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream.

Saturated Fat

“Bad” fat is often found in animal food products and processed foods which utilize oils that are high in saturated fat. Studies show that too much saturated fat in a person’s diet increases heart disease risk by increasing total cholesterol and LDL cholesterol. Saturated fat are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats, and such oils as coconut and palm oils. “Bad” fat that is formed during the process of hydrogenation helps keep oils solid and stable at room temperature for use in foods. It naturally occurs in small amounts in meat and milk. It increases the risk in heart disease, but is thought to be even more harmful because not only does it increase total and LDL cholesterol, but it decreases HDL cholesterol as well. When consuming animal products, choose lean beef, chicken, and turkey. Eat eggs with the yolk in moderation.

Monounsaturated Fat (MUFAs)

“Good” fat can be found in oils and plants. It has been shown to decrease total cholesterol and LDL cholesterol and maintain HDL cholesterol. Found in: Mid-oleic sunflower oil (NuSun), canola oil, olive oil, peanut oil, olives, nuts, seeds, avocados, healthier cooking oils for food preparation at home, and snack chips cooked in healthier oils high in  MUFAs, such as sunflower oil used in Frito-Lay snack chips.

Polyunsaturated Fats (PUFAs)

“Good” is in oils, nuts, fish and plants. Omega-6 poly unsaturated fats (PUFAs) have been shown to decrease risk for heart disease by decreasing total cholesterol and LDL cholesterol. Omega-3 PUFA fats from fish have been shown to reduce the risk of cardiac arrhythmia and sudden death. The modes of action are not fully understood, but are due in large part to anti-inflammatory/anti-thrombotic capacity. Found in: Sunflower oil, soybean oil, sorn oil, soybean, nuts, fish, snack chips cooked in healthier oils high in PUFAs, such as corn oil used in Frito-Lay snack chips, and prepared foods and packaged goods made with soybean oil.

ABOUT THE WRITER: Joel Mosley & Leonela Waltrick are known experts on weight loss, muscle gain, nutrition and supplements education. Mosley, who has BA in Kinesiology, has been a professional heavy weight boxer, emergency medical technician and sports/fitness coach for the last 20 years. Waltrick is a sports and fitness model, fitness trainer, CPR/ First Aid, Health Sciences certified; Originally from Brazil, as a pro volleyball athlete, she conquered many sports medals and has been in the fitness industry for the past 10 years.

Written By: Lauren Lee

Photo By: Mike Byerly Photography

The core of every person is a desire to improve and succeed. If you want something bad enough, then you will probably do whatever it takes to obtain it. So, why is it so hard for us to turn our greatest desires into reality? There is a saying that ‘if you keep doing what you have alway s done, you’ll get what you always got’. So, if every thing you have tried in the past has failed, then you need to change something in order to get a different result – and a better result at that!

Here I have listed 9 steps to help you on your own goal-reaching journey :

1) Know it is a process.

Reaching your goals will come in the small steps you take each day. Life rarely changes overnight. You need to take the initiative to change your own life. If you are constantly waiting on some event or someone else to change you, you will never live the joyful life that was intended for you.

2) Determine ‘why’ you want to achieve a specific goal.

If you want to lose 50 pounds to be more active in your kids’ lives, write that desire on a piece of paper and keep it close by so when you are feeling weak it serves as a reminder as to why you are making the sacrifice. This will also be a gut check to make sure you are doing it for the right reasons and not because of others’ expectations. Stay conscious of your thoughts so that you do not stray from your original motivation or slide into negativity and unbelief. Leading to my next point…

3) Believe you ca n do it.

You need to feel like it’s possible in your mind before your body will follow with action. Imagine achieving your goal. Find inspiration in others who have stepped out and achieved something big, and come back to what inspires you when you feel weak. This is a big reason people fall short of achieving their goals. You may set a goal to eat healthy, but when temptation and hunger call, in that moment of weakness you decide to go for the vending machine thinking “I’ll never be able to do it anyway. It’s impossible.” It’s about risk and return: The more you believe that your sacrifices (the risk) will payoff (the return), the more likely you are to take the risk and stick with it.

4) Educate yourself.

Do online research, talk to friends, or buy a book on the topic. Visit a professional or someone with experience, such as a dietician or a trainer if your goal is to change your physique. The point here is how can you start eating ‘healthy’ if you don’t know what a carbohydrate is? You don’t want to waste time doing things that won’t work, so talking to a professional will inform you of the necessary steps. You don’t have to see all the steps at this point, but it’s helpful to get information in order to get started on the right track.

5) Sacrifices: worth the cost to achieve your goals.

You have to make it a priority – a ‘to-do’ on your list – otherwise it will fall backseat to your busy schedule. Again, this is something you will want to write and post somewhere you will see it so that your mind can relate the sacrifice to the ultimate goal.

6) Develop a few small, realistic objectives.

This will help you to achieve your ultimate goal, such as ‘eat six smaller meals a day’ or ‘workout 3 times a week’. This list may grow as you take a few steps and realize there is more to it. Just list what you know you can do now.

7) List how you plan to meet those objectives.

Failing to plan is another huge reason people do not succeed. If you know you need to eat several smaller meals a day to keep from binging, you will want to prepare meals in advance so when hunger strikes, you have something healthy available. If you wait until you are hungry to decide what you will eat, you are most likely going to choose the most convenient and unhealthy option. So, for someone wanting to lose weight, this means decidingwhat days you will work out, visit the grocery store, pre-make meals, etc. Make it as easy as possible and plan ahead!

Do work!

Focus combined with repeated action will change habits. Again, keep a list of your goals in places you go the most. I intentionally read through my priorities and goals as soon as I wake up in the morning to set the pace for my day. Otherwise, if your goals are out of site, as the saying goes, they are probably out of mind too, and you are more likely to move through life taking care of immediate burdens while the important things slip away.

9) A few more things to consider:

*Accountability – get a workout partner, or tell a friend about your desire to grow and your struggle to do so, and call him/her at low points. *Keep a journal that you can jot down thoughts, prayers, successes and failures, etc. This will help you process what helps you versus what may be sabotaging your success. Writing can also be a huge stress reliever. I keep a journal with me at all times and even tab pages to come back to when Ineed a reminder of my goals, what I have to be thankful for, something that helped me in the past, etc.

Remember – Anything in life that is valuable will take sacrifice and effort to obtain. Decide if what you want is worth the cost, stick to that decision in your actions, and you will succeed!

ABOUT THE WRITER: Lauren Lee is a fitness enthusiast, model, and writer of various health and wellness topics. Her passion in life is to motivate others to find balance and to teach people to appreciate the individual qualities that make them unique. You can find out more about Lauren at www.iamlaurenlee.webs.com. 

Written By: Tabitha Thelin

Photo By: Rick Taylor Photography

What does one do when going strong, all things unfolding better than imagined, just to suddenly be halted by one or several of life’s challenges? You can feel overwhelmed, and forced back to a place that seems way too familiar. No matter how strong of a positive mentality you have, you find yourself secretly fighting with those defeatist thought processes. Is there a quick and definitive
way to win this battle? Unfortunately, the answer is no. However, you can set yourself up to win and have success each and every time. As the cliché saying goes, “It’s mind over matter.”

Not So Easy

I know many of us can attest to the fact that a path of being healthy and fit is not always easy. After weeks of hard core training, we can get tired and often weary. The excitement and initial motivations are now being overtaken by fatigue, irritation and even hunger. We can begin to slip up here and there. “A little cheat Tuesday won’t mess me up too much,” you say. Then Friday rolls around and you are thinking about another cheat on the old routine. Before you know it, that so-called “cheating” becomes easily excused and your actions equally dismissed without much guilt. Have you ever been there before? Maybe you are even at this point right now!

Here We Go Again

Whatever the reasons – life, health related, burn out, here are some suggestions that may help re-direct you. First, ask yourself a series of important questions. What were your original motivational factors? Have they changed? Do they need to change? What is interfering? What is in your control to get back to where you want to be? Think these question’s over and formulate the answer, draw up a new routine for yourself.

Some feel slightly off track while others may feel like they have embarked on an entirely new highway, heading the opposite direction. While it may seem that way, we really never are that “far “off. I often say, “it is the small steps along the way that make the most difference.” Start by ensuring you are on a good diet. Set yourself up for success in this area because diet is most important. If you have been cheating, give yourself a little bit of break and some time to re-adjust. The human body is a miraculous thing, capable of adjusting quickly to new habits once the mind is set. Keep those healthy alternatives on hand for the desperate times. If there have been negative influences keeping you from your desired routine get rid of them. Simply put, if they are not helping you they are hindering you! So my advice is that your best bet is to minimize or eliminate the influence. This road is tough enough without the negatives along the way. For all other contributing factors such as health and other unforeseen life challenges do what you can, when you can. Even if you can’t do your usual two a day or a hellacious strength workout. Go anyway! Do a lighter, scaled down workout. Shake up the routine and go on a hike, try a new class or use an alternative like bands or lighter weights with higher reps.

The fact alone that you made the effort is worth being proud of. Twenty active, asserted effort minutes in the gym is twenty minutes closer to reaching your goals. It is far better than the guilt and defeat you feel when choosing to do otherwise. When trying to self-motivate, I always ask myself how I will feel with the outcome after each choice. Using this technique always gets me to where I need to be, tried and true. Remember, you control where you are going, nobody and nothing else can do it for you. Do not let what is thrown at you or those temporary down times knock you off your path. The key word is “temporary.” Difficult times will pass, but what you build within yourself carries you through and will be ever-lasting. You can do it!

ABOUT THE WRITER: Tabitha Thelin has been actively involved in the health and nutrition industry since 1998. She delves into various aspects of the industry in order to have a very well rounded, total fit mind, spirit and body. She is a 31-year-old
C.P.T and the Facility Director of C.H.A.M.P. Performance Training in Madison, Alabama. Website: http://www.fitnessx.com/tabithathelin/. You can contact her at tthelin@fitnessx.com

Written By: Keri Ford

GEO Dark Chocolate Dipped Touchdowns

Toss almonds into a food processor or blender and process until you reach the consistency of a medium-grain meal. Mix almond meal and all remaining ingredients, except dark chocolate chips, in a medium bowl with a spoon. The dough will be thick, and a little crumbly until it is well blended. Divide into equal portions rolling into 1″ balls then mold into your desired mini football shape (rounder for a “cake” pop or flatter like a cookie). Place on a parchment or wax paper- lined baking sheet. Refrigerate or freeze dough footballs until firm (a couple hours). In a separate small bowl, microwave about a 1/2 cup of the chocolate chips on medium, stirring every 20 seconds until melted, 1 to 2 minutes. Dip the footballs one at a time in the melted chocolate rotating to make sure it is covered entirely. With two spoons or two toothpicks on either side, remove dough football from the melted chocolate allowing the excess to drip back into the bowl. Place dipped footballs on a lined baking sheet and refrigerate about 15 minutes until the chocolate has set.

With white decorating icing and a small plain tip, pipe laces onto each football pop. Refrigerate or freeze until ready to serve. To make “Cake” Pops: If you want to make these fabulous footballs into “cake” pops, simply dip the tip of a lollipop stick in a little of the melted chocolate and insert into the football a little less than halfway. Place back in the freezer on lined baking sheet for several minutes to firm up. Remove from freezer and carefully dip each football in the melted chocolate, rotating until covered and allowing the excess to drip back into the bowl. Once all footballs are dipped, stick into a styrofoam block to dry, stick side in. Refrigerate about 20 minutes until the chocolate has set. With white decorating icing and a small plain tip, pipe laces onto each football pop. Refrigerate or freeze until ready to serve. *Makes about 10-12 mini footballs.

• 2 scoops GEO Vibrant Vanilla Protein Powder
• 1/4 cup raw, unsalted almonds
• 1/4 cup agave nectar
• 2 tablespoons natural almond butter
• 1 teaspoon dark cacao powder
• 1/2 teaspoon sea salt
• 2 tablespoon rolled oats
• about 1/2 – 3/4 cup dark chocolate (for melting and dipping)
• white decorating icing with narrow piping tip (for drawing laces on football)
• Optional: lollipop sticks

Download the RECIPE (Click)        Keri Ford’s website: www.kerilynnford.com

Dr. Sara Solomon on the Cover
Photo By: Eva Simon

Written By: Kaytee Weaver

Photo By: LHGFX Photography

I love to travel and being that I live in a different state than all my immediate family members, you can be sure to find me packing up my bags at least every couple months for long weekends to visit family. For some of you, traveling may put a roadblock to your training schedule but for me I get excited for upcoming trips because this means I get to think outside the box and get creative with my workouts.

Whether you’re going on vacation, visiting family over a holiday weekend or just taking a road trip with your friends, don’t let it be an excuse to dump your workout routine. There are SO many ways you can get creative and challenge your body without the typical weight and cardio machines found in the gym. It’s important to shock your body, once in a while, to keep from getting bored with your routine or hitting a plateau in your fitness goals.

Here’s a workout I found myself doing on my latest trip home. And let me tell you, I didn’t miss a beat from not doing my typical weight workouts at the gym. I came home feeling stronger, more energetic, and looking even leaner – not something you typically think will happen when your away from your normal gym and diet routine right? So don’t be so quick to toss in the towel with your workouts next time you’re out of town. Boot camp style workouts have become more and more popular with trainers and competitors adding them as fundamental elements in their training. When you try it yourself you will see why!

Take this challenge or create your own. This routine combines cardio and plyometric work for an intense circuit training workout using NO equipment. I will often do this workout outside on the concrete patio, but it can also easily be done in an empty garage or grassy area, you pick! You’ll be surprised at how great of a workout you will get!

Things you can do to get tight and toned:
•    1 min. Alternating High Knees
•    1 min. Alternating Heel-to-Butt Kicks
•    1 min. Forward Frog Jumps
•    1 min. Explosive Jump Squats (squat low with feet hip width apart and your butt to the ground, then spring up throwing arms overhead)
•    1 min. Jump Rope (invisible jump rope if you don’t have one!)
•    50 Walking Lunges (grab something heavy laying around- last time I used a 4X4 square brick and held it overhead while doing these which incorporated shoulders as well. Using added weight will really increase the caloric burn of these!)
•    15 Burpees
•    20 Push-Ups
•    30 Lying Leg Raises
•    50 Side-to-Side Oblique Twists (feet in air at 90-degree angle)
Repeat through sequences 3-4 times depending on your personal fitness level.

ABOUT THE WRITER:  Kaytee Rae Weaver brings years of healthy living experience through exercise and nutrition to her writing and is passionate about inspiring others to live a health-filled life. She has experience as a group exercise instructor, is studying for her ACSM personal training certificate, is a NPC bikini competitor, fitness model and entrepreneur. Feel free to contact her at kade_rae@yahoo.com  for inquiries regarding training or visit http://ktbikinigurl.blogspot.com for additional inspiration!