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HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

Fitness Issue 2013

CONTENTS
SECTIONS
12 | health & WellNeSS
26 | fitNeSS & eXeRCiSe
44 | beauty & Style

54 | SpoRtS & ReCReatioN

DEPARTMENTS
& COLUMNS
16 | healthy Chef
42 | fit SCeNe

48 | beauty bulletiN
62 | RuNNiNg

FEATURES
12 | healthy tailgatiNg
With football season gearing up for
the Super bowl, nutritionist Keith Klein
offers his advice on staying healthy for
the big tailgate party, as well as four
healthy recipes.

marlen esparza:
Olympic bOxing brOnze medalist
marlen esparza shares five wOrkOut rOutines
tO kick-start yOur fitness

32
hfsmag.com

26 | gyM guiDe
looking for a new gym in your area to get
started on your New years Resolutions?
Weve compiled a comprehensive list of all
houston area gyms and wellness centers.
44 | beSt beauty pRoDuCtS

of 2013
beauty editor Nancy Rosenberg shares
her favorite picks for this years best
beauty products.
54 | the gReat houStoN RaCe
houstons biggest single-day sporting event
returns to downtown Jan. 13, with record
prize money and new technology offerings.

EMPIRE FACES
AIRBRUSH
NOVALASH
PORTRAITS

BRIDAL PORTRAITS
WEDDINGS
FAMILY PHOTOS
HEADSHOTS
BEAUTY & GLAMOUR
HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

Fitness Issue 2013

Discipline TesT
FinDing moTivaTion For
winTer workouTs

editors
notebook
empowering women To
Dress For success

Our economic times of late have been


a struggle for many in the job market here

hfsmag.com

EDITORS letter
Now that the holidays are over and we
survived the end of the Mayan calendar! its time to focus on a new year and
look ahead to the personal goals we want
to reach. For most of us, that includes a
healthier lifestyle with more exercise and
better nutrition. It was, after all, one of
your resolutions, right? And I couldnt
commend you more for setting those goals.
Realizing them, however, is another issue.
Your work schedule is overloaded, you have
children to take care of, or youre just plain
exhausted at the end of the day.
And of course, lets not forget the
temptations and distractions that are all
around, whether in the form of a delicious
Oreo cheesecake that keeps calling your
name from the refrigerator, or the warmth
and comfort of your bed on a cold morning
when you should be getting up for a run or
bootcamp session.
Yes, finding the motivation can be difficult. But its important to not lose sight
of the reason why you made the decision in
the first place: your long-term health.
All you really need, at minimum, is 30
minutes a day of doing something active.
For me, my go-to exercise is tennis. But
I tend to hibernate during the few cold
months in Houston (unless I can somehow
snag a coveted indoor court), so, like a true
Houstonian, as the temperature drops, so
does my workout frequency. Of course,
thats not a good thing, so the latest test to

in Houston. And for those who need a


job but cannot afford the professional
attire needed for that critical first
impression of an interview, its even more
difficult. But at Dress for Success
Houstons 12th Annual A Night Out
event, Houstonians, as always, came
through with generous donations. Nearly
$137,600 was raised, enough to enable
Dress for Success to fund its professional
development programs and buy 500
business suits for economically disadvantaged women. Thanks to these donations,
the New Year will certainly be a hopeful
and confident one for these women.

my discipline is getting myself to the gym,


which I personally find nowhere near as
exciting as chasing down little yellow tennis balls.
Ive found the best way to get motivated
is to have a workout buddy with whom
you have a set exercise schedule. When
you have someone to exercise with, it feels
more like a social hour, and it also helps
you push one another in the workout. Not
to mention, its hard to cancel or not show
up when you have a friend waiting for you.
Another idea is to try something new.
Pick up a new fitness activity or sport
youve never done or would like to try.
Never done boxing before? Check out this
months In the Gym With article on
page 32, which features Olympic boxer
Marlen Esparza. Here, she shares a few
exercises from her repertoire that can tone
your entire body and get you fit for boxing.
In fact, I was so inspired by this workout,
I might take up a few classes myself and
recruit a friend to join me. Not only is it
a good cross-training sport to maintain
fitness and cardio, but its a good indoor
activity to keep you fit until the mercury
rises back up above 70.

Lana C. Maciel

lana@healthandfitnessmag.com

CEO Of DrEss fOr suCCEss WOrlDWiDE


JOi GOrDOn, DrEss fOr suCCEss HOustOn
PrEsiDEnt anD CO-fOunDEr nanCy lEviCki,
kPrC lOCal 2 nEWs anCHOr anD EvEnt
EmCEE raCHEl mCnEill, & EvEnt CHair anD
GarDErE labOr & EmPlOymEnt PartnEr
raCHEl POWitzky stEEly.

SATURDAY FEBRUARY 9, 2013 7 P.M.


Hilton Americas - Houston
Ballroom of the Americas 1600 Lamar Street Houston, TX 77010
Cocktails, Dinner, Dancing and Auction

Heart Ball Chairs


Lavonne C. Cox
and Denis A. DeBakey
Jyl and Keith Calcote
Community Honorees

Honorary Chair
Margaret Alkek Williams

Connie Reeves Cooke


Open Your Heart Speaker

Cameron International
Corporation
Corporate Honoree

Miguel Quiones, M.D.


Medical Honoree

Specialty Sponsors

Gold Sponsors

HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

Please contact Megan Crawford for


sponsorship or ticket info
713-610-5003 or
megan.crawford@heart.org.

NOW

hfsmag.com

Fitness Issue 2013

ON THE COVER

FITNESS ISSUE
More often than not, fitness is at the top of everyone's New Year's
Resolution list, and this issue of H&FSM has all you need to get
started. The Fitness Issue is packed with useful tips and information,
including a Houston-area gym guide, key vitamins that maintain
muscle, and foods that help your body recover from a challenging
workout session.

COMING IN FEBRUARY 2013


HEART ISSUE
Heart-Healthy Foods

Spring Fashion

In recognition of Heart Month, our nutrition

W hat's in and what's out for the spring runway?

experts suggest several foods that help promote

Our beauty editor has the scoop on the latest

heart health and prevent heart disease.

trends in men's and women's fashion.

Couple's Fitness

HLS&R Charity Programs

Working out with your significant other

A number of local charities benefit annually

can be a make-or-break aspect to your

from the Houston Livestock Show and

relationship. We'll tell you how you can

Rodeo. We take a look at how the event

make the joint trip to the gym work to

makes a difference in the community.

your advantage.

Check out the digital version of this month's magazine

See a list of local events in our weekly calendar

See who's who in our photo galleries

Cook up a healthy feast with our Healthy Cooking recipes

Find a personal trainer, fitness expert or physician

the best discounts in health, fitness, sports and beauty

who meets your professional needs

sent right to your inbox.

hfsmag.com

AND DON'T FORGET

"Like" Health & Fitness Sports Magazine on Facebook


for the latest updates

Subscribe to H&FSM Deals @ HFSMdeals.com and get

SPONSORED BY

SATURDAY

ANUARY
12, 2013

The Chevron Houston Marathon Weekend of Events


Marathon, Half Marathon, 5K, Team Challenge and EXPO

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January 11-13, 2013

Join The Excitement!

To register visit www.ChevronHoustonMarathon.com

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ABOUT hfsmag

Fitness Issue 2013


PubliSher
CeO
MANAGiNG DireCTOr
eDiTOr
eDiTOr-AT-lArGe
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CONTribuTiNG WriTerS

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health & fitness


PreSiDeNT
CeO
evP, SeCreTAry, GeNerAl MGr,
EmEritus
viCe PreSiDeNT
ASSiSTANT TO The PreSiDeNT

Pat Monfrey
Peter Whiteford
Wendy Reeves
Lana Maciel
Rod Evans
Nancy Rosenberg
Lisa Malosky
Patricia Gras
Marci Izard
Keith Klein
Monica Pope
Jason Roy
Myke Toman
Shutterstock
Julian Cearley
Katie Koehler
Janet Carpenter
Evan Jacobs
Bill Krull
Rick Turner
Terrance Johnson
Maria Valdez
Nack Distribution
Distributech
Dominion Distribution

pUBlishing, inc.
Pat Monfrey
Peter Whiteford
Dell Marcum
Wendy Reeves
Maria Valdez

2010

NATiONAl heAlTh iNFOrMATiON AWArDS


Health Information Resource Center
Merit AwArd

2010

TexAS MeDiCAl ASSOCiATiON


Anson Jones, MD Awards
HONOrABLe MeNtiON

2009

TexAS MeDiCAl ASSOCiATiON


Anson Jones, MD Awards
CitAtiON OF Merit

2009

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Health Information Resource Center
BrONZe AwArd

2008

uSlbA beST OF lOCAl buSiNeSS


Advertising Category
HOustON AwArd

2008

uSlbA beST OF lOCAl buSiNeSS


Advertising Category
Merit AwArd

2008

FrANCiS C. MOOre, MD
MeDiCAl JOurNAliSM AWArDS
Harris County Medical Society
Houston Academy of Medicine
Merit AwArd

2006

NATiONAl heAlTh iNFOrMATiON AWArDS


Health Information Resource Center
Merit AwArd

2005

FrANCiS C. MOOre, MD
MeDiCAl JOurNAliSM AWArDS
Harris County Medical Society
Houston Academy of Medicine
Merit AwArd

2004

FrANCiS C. MOOre, MD
MeDiCAl JOurNAliSM AWArDS
American Cancer Society - Feature Story
First PLACe

2004

ACS AWArDS
American Cancer Society - Human Rights
Feature Story
Merit AwArd

2002

TexAS MeDiA AWArDS


American Cancer Society - Feature Story
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2000

ACS AWArDS
American Cancer Society - Human Interest Feature
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2000

teXAs MediCAL AssOCiAtiON


Anson Jones, MD Awards - Science of Medicine
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1997

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healthandfitnessmag.com
to reach the editors: editorial@healthandfitnessmag.com
health & fitness sports magazine
Two Post Oak Central 1980 Post Oak Blvd. Suite 1500 Houston TX 77056
713.552.9991
Advertising space reser vation deadline is the 6th of the month. All materials for
non-camera-ready ads are due on that date. Camera-ready artwork is due on
the 11th of the month. Special Section deadline is the 1st of the month.
Health & Fitness Sports Magazine is printed monthly and distributed at more than 500 locations
in Houston. All submissions should be sent to our editorial offices. Address advertising, calendar
information, photos, inquiries, letters, and manuscripts to one of the above addresses. H&FSM
does not assume responsibility for materials submitted that are unsolicited. Further, H&FSM will
assume that unsolicited photographs, as well as ad photographs, are being submitted for possible
publication, and, should they be published, no fee is due the photographer or model unless otherwise
agreed upon in advance in writing. It is our understanding that the submitting person holds models
releases on photographs submitted. Health & Fitness Sports Magazine is a newsmagazine with
emphasis on health, fitness, amateur sports, and beauty. Health & Fitness Sports Magazine does
not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume
responsibility should such advertising or editorial appear. Before implementing any exercise or diet
modification mentioned in H&FSM, readers are advised to check with their physicians. Readers are
encouraged to notify Publisher when they suspect false advertising. Health & Fitness Sports Magazine
reserves the right to edit all materials for clarity and space availability, and to determine the
suitability of all materials submitted for publication. Physicians Pages are paid advertisements.
No reproduction of printed material is permitted without the consent of the Publisher. All rights reserved.
Copyright 2001 by Health & Fitness Publishing, Inc. Complimentary publication,
back issues, and issues mailed $5.

hfsmag.com

Donna Rich, M.D., F. a. c. S.


BAYVIEW PLASTIC SURGERY

While Dr. Donna Rich is known by


her patients for being the best plastic
surgeon in breast surgery, she also has
an outstanding reputation for producing
dramatic results in body procedures such as
tummy tuck, liposuction, thigh lifts,
arm lifts, body lifts, and even labiaplasty.
She creates delicately natural results in facial
procedures such as facelifts, eyelid lifts,
neck lifts and neck contouring. Dr. Rich
also features a full range of non-surgical
facial rejuvenation options like Botox,
Juvederm and Radiesse.
Dr. Donna Rich is truly one of a kind.
She is the only female board-certified
plastic surgeon with her own accredited
surgery center in Houston. She has been

voted Top Doc, as well as Top Doc for


Women and one of Health & Fitness
Sports Magazines Best Physicians
and Physicians Best in Breast Surgery
year after year.
Dr. Rich blends her unique style and
warm, nurturing personality with her stellar
credentials to bring out the best in each
patients surgical experience at Bayview
Plastic Surgery.
Dr. Rich received both her bachelors
degree in biomedical science and masters
degree in genetics from Texas A&M
University, followed by a medical
degree from the University of Texas
Medical Branch at Galveston. She is a
member of the American Society of

Plastic Surgeons, and the American College


of Surgeons.
Learn more about Dr. Donna Rich on
her website: www.donnarichmd.com,
or simply call her office at 281.286.1000.
You can also follow her on Twitter and get
the latest and greatest in aesthetics on
the practices Facebook page, linked to her
main website.
Dr. Richs luxurious office with a private
state-of-the-art surgery center is located at
300 E. Medical Center Blvd., Webster, TX
77598. (281) 286-1000
www.DonnaRichMD.com

advertorial

FAST breaks

Fitness Issue 2013

FruIt trees

galore

Urban Harvest will host the 13th Annual Urban Harvest Fruit
Tree Sale on Jan. 19, bringing together the largest stock of fruit
trees and berries that are assembled on one day in Houston and,
likely, the world.
Among the items will be oranges, tangerines, grapefruit, lemons,
limes, kumquats, calamondin, pumelo, satsumas, peaches, nectarines,
plums, cherries, pears, apples, persimmons, pomegranates, pecans,
grapes, muscadines, jujubes, blueberries, blackberries, avocados,
starfruit, Cherry of the Rio Grande, dragon fruit, bananas, figs,
olives and more. Fruit Tree Professors will be on-hand to answer
questions, help customers select their trees, and explain how to care
for them.
The event, held at HCC Southwest Campus (5601 West Loop
South), begins at 9 a.m. and ends at 1 p.m. or until items are sold
out. Organizers advise arriving early for best selections, and bring a
wagon if needed. Urbanharvest.org.

Run with the Rhythm

The 2nd annualRhythm and Blues Half


Marathon and 5K begins in downtown
Houston on Feb. 10. The event is an
electrifying run where participants race to
the rhythm & beat of live bands along a
spectator filled course. Runners will never
get bored with live music playing at every
available spot and spectators cheering
them on. The fun doesnt stop there.
There will also be a costume contest and
prizes for those who dress up to the races
theme, as well as awesome giveaways and
a grand prize given at the post-race
celebration. Proceeds benefit Free Shoes
for Houston, San Jose Clinic, Legacy
Community Health Services, APHON,
and the Leukemia & Lymphoma Society.
Rhythmandblueshalfmarathon.com.

hfsmag.com

FRiend FoR the Long Run

The day before claiming a spectator spot


on the Houston streets or running 26.2
yourself, attend A Friend for the Long
Run, a Friends For Life dog adoption
marathon.With extended shelter hours,
more than 70 dogs will be on site and
looking for forever homes. Event-goers
will begin at the starting line, making
their way around the race course of dogs,
pet vendors and activities.
If a lap cat is more your pace, all four
Friends For Life cat rooms will be open.
Volunteers and adoption counselors placed
throughout the course are willing to go
the extra mile in helping to find the right
pet for you. The event takes place 9 a.m. to
6 p.m. on Jan. 12 at the Friends For Life
Animal Shelter, 107 E. 22nd St., Houston
77008. Adoptfriends4life.org.

10

youth tRack cLub

The Texas Stallions Track Club will host


an information meeting for its youth
outdoor track and field season on Feb. 7,
at 6 p.m. in the B. F. Clark Community
Building at Southwell Park, located at
27419 Nelson St., Spring, Texas 77373.
There will also be an opportunity to visit
with the coaches and obtain information
and have your questions answered about
participating in the spring/summer season
of track and field.
The Stallions offers youth athlete ages
6-18 the opportunity to learn about and
train in different events in track and field
and provides the opportunity to compete
on a local, regional and national level.
Texasstallions.org, 832-415-0568 ext 105,
or registrar@texasstallions.org.

shorts
The American Heart Association will celebrate
30 years since its first Heart Ball, with this
years event themed A Toast to your Heart.
The annual black tie event will consist of
cocktails, dinner, dancing with music provided
by the Hunter Sullivan Band and a live auction.
The goal for the event is to raise $1.5 million
to fund heart disease research, education
and awareness for the nations No. 1 killer of
Americans. The Heart Ball begins at 7 p.m. on
Saturday, Feb. 9, at the Hilton Americas (1500
Lamar, Houston, 77010).
A years worth of bragging rights will go to the
winner of the Different Abilities Inc. Charity Basketball Tournament held at 5 p.m.
on Sunday, Jan. 27, at the Legends Sport
Complex in The Woodlands. Houstons own
D.A.I. DunkMasters will attempt to live up to
their name against the high-flying slam-dunks,
dazzling ball-handling tricks and hilarious
comedy routines of the Harlem Ambassadors.
Differentabilitiesinc.org.
A total of $150,000 was raised from sales
of local non-profit Friends for Goods Green
Beans and Guacamole Cookbook, all of which
benefited the Arc of Houston and Katy. These
organizations improve the lives and raise the
spirits of special-needs children, adults and
their families.
The Hobby Center brings one of historys greatest love stories in Lerner and Loewes timeless
masterpiece, Camelot, which runs Jan. 22 to
Feb. 3. A sumptuous tale set in a land where
honor and chivalry reign, Camelot follows the
love triangle of King Arthur, his Queen Guenevere and the young Lancelot. Thehobbycenter.
org.
The seventh annual celebration of Houston Via
Colori Street Painting Festival, presented by
LINN Energy, captivated an audience of more
than 25,000 attendees as they witnessed live
creativity and imagination, all to benefit of
The Center for Hearing and Speech (CHS). Via
Colori raised more than $450,000, which goes
directly to CHS, and exponentially increased
awareness about the Centers services for
children with hearing loss.
The annual Passion for Fashion Luncheon will
be held Thursday, Feb. 28, at the Grand Foyer
of the Wortham Theater Center (500 Texas
Ave.). The featured guest will be Terron Schaefer, currently on NBCs Fashion Star, and

HEALTH & FITNESS SPORTS MAGAZINE

Senior Vice President of Creative & Marketing


for Saks Fifth Avenue. Schaefer will be interviewed by Clifford Pugh and be flying in directly
from Milan from the fashion shows, to discuss
the current view of style along with a fashion
presentation from Saks. The luncheon benefits
the world-renowned fashion and interior design
programs at Houston Community College.
HCCSfoundation.org/pff2013.
The results from Houston Ballets 32nd Annual
Nutcracker Market are in. Attendance for the
4-day event was 104,836. Merchant sales
were $17,789,000, a remarkable 8.6 percent
increase over 2011 sales. Houston Ballet
receives 10 percent of the merchants sales
in addition to ticket sales, event sales and
sponsorships and should net slightly over $3.3
million to the Foundation. All proceeds from the
Market benefit the Houston Ballet Foundation,
its Academy and Scholarship Programs.
Decembers iWalk For Animals event raised
more than $300,000, which will help give
thousands of animals a second chance at
life. People from 12 different states, England,
Australia and Honduras took part in iWalk For
Animals.
Houston fitness enthusiasts have a new way
to sculpt and reshape their bodies with the
opening of the first Houston-area Bar Method
location at 503 Westheimer, adjacent to Roots
Bistro. The Bar Method is an hour-long, ballet
barre-based exercise class that is designed to
create a uniquely lean, firm, sculpted body,
with special attention to posture, as well
as pain reduction in the back, knees, and
joints. Houston-montrose.barmethod.com.
In the spirit of giving this past holiday season,
500 ambassadors for Texas Childrens
Hospital presented a check for $2.4 million
to TCH Surgeon-in-Chief Charles Fraser. The
donation will support surgery services at Texas
Childrens.
St. Lukes Episcopal Hospital (SLEH) is the first
hospital in Houston and the second in Texas to
be awarded the International Organization for
Standardizations (ISO) ISO 9001:2008 Quality
Management System certification. This prestigious recognition was bestowed in conjunction with hospital accreditation under the DNV
Healthcare NIAHO accreditation program, the
first Medicare-approved hospital accreditation
program integrating the ISO 9001:2008 Quality

Fitness Issue 2013

11

Management System with the Medicare Conditions of Participation for hospitals.


Legacy Community Health Services raised
$180,000 at its annual holiday Schmooze
Event, which benefits the life-saving programs
for those affected by HIV/AIDS.
The 2012 Step Out: Walk to Stop Diabetes
was a great success, as it raised well over
$600,000 for diabetes research, education,
and advocacy.
The 27th Annual Texas Home & Garden Show
will be held Feb. 8-10 at Reliant Center, Hall
A. More than 700 exhibits will be on display,
including vendors, builders, workshops and
hundreds of experts available to answer your
questions. Houstons finest food trucks will be
on hand at the Mobile Gourmet Caf.
TexasHomeandGarden.com.
Join the CHRISTUS St. Catherine Hospitals
7th Annual Heart of Katy Fun Run/Walk on
Saturday, Feb. 9, at 6:45 a.m. This event will
include a 5K Run, 1 Mile Kids Run and a 1 Mile
Family Walk/Run. Each dollar raised will stay
in our community, supporting Katys first comprehensive heart program. 281-599-6696.
St. Lukes Hospital at The Vintage hosted its
2nd Annual Classic Car Show and Toy Drive,
benefiting the Marine Toys for Tots Foundation.
Partnering with Niftee 50ees Classic Cruisers,
the event raised over $2,000 in toy donations
that will be donated directly to the local Marine
Corps office.
The Marathon Oil Corporations annual Paul
Bear Bryant Awards are slated for 7 p.m. Jan.
17 at at the Hyatt Regency, 1200 Louisiana
St. This years Lifetime Achievement Recipient
is LaVell Edwards of Brigham Young University.
Among the 2012 Coach of the Year finalists are
Texas A&Ms Kevin Sumlin. Proceeds from the
event benefit the American Heart Association.
BryantAwards.com.

hfsmag.com

This football season, how would you like to


belly up to the tailgate, really enjoy yourself,
and stay lean, too? If you want to avoid
looking like you could play on the front
line of your favorite football team this year,
listen up, theres the normal way of doing
things and then theres the Keith Klein
way of doing things. But dont worry, if you
follow my advice and recipes, youll still be
able to indulge in great tasting food and
enjoy yourself all the way to the goal post.
Avoid the Alcohol
Think about this for a minute, alcohol
doesnt have any fat; it has zero protein
and no carbohydrates. So where do all the
calories come from? Alcohol sugar, thats
where! Keep in mind all forms of alcohol
are created from either fruits or grains. As
those fruits or grains are fermented you
create and form a type of sugar that is very
different from normal table sugar. The type

of sugar that sits on your breakfast table has


4 calories per gram. Alcohol sugar contains
7 calories per gram! In other words, alcohol
sugar is almost twice as calorie concentrated
as normal sugar. Take this, for example:
3 light beers = 300 calories = 19 teaspoons
of table sugar
So, if you want to stay ahead of the game
this year, one great tip is to simply avoid the
alcohol and excessive calories by switching
over to a non-caloric beverage. But what
about that tailgate party, where there will
surely be plenty of alcohol and your peers
trying to put an alcoholic beverage in your
hand after youve told them youre not
drinking. Well, you dont have to tell anyone
youre not drinking; simply pour yourself a
diet or club soda, drop a twist of lemon or
lime in the glass and voila, everyone will
think you are drinking along with them.

Go heAlthy
If you want to win the game of weight control, you need to stay in control of the food
you eat. To do that you simply need to bring
or carry healthy food along with you so that
when everyone eats, you have something,
too. Once again, just like you shouldnt
tell everybody youre not drinking; dont
announce that the food you brought is low
fat. Simply lay it out and watch the food
disappear. Its the best way to introduce
your friends to healthy eating. Once they
devoured the food its a great time to share
the recipe and tell them it was actually good
for them, too.
These recipes Im providing are fast and
easy, but more importantly, are great healthy
alternatives to the usual tailgate fare, and
are sure to satisfy anyones appetite.

Turkey BreasT Chili

FaT Free spinaCh Dip

1 lb. ground turkey breast


1 red onion, diced
1 16-oz. can kidney beans, rinsed and drained
1 can Hunts garlic style tomato sauce
1 packet taco seasoning
1 14-oz. can crushed tomatoes
1 tbsp minced garlic
tsp salt
tsp black pepper
Fat free sour cream
Chopped chives

1 box Knorrs vegetable soup mix (9 oz.)


1 cup fat free sour cream
cup Kraft fat free mayonnaise
1- 10 oz. bag frozen chopped spinach
1 small can sliced water chestnuts
cup chopped scallions
1/8 tsp. cayenne (optional)
1/2 tsp. garlic powder
1 block fat free cream cheese

Spray a Teflon pot with olive oil cooking spray. Over medium heat, brown the ground turkey and work the meat with
a wooden spoon to break it apart. Add all the seasonings,
garlic, salt and pepper. Once meat is browned, add the kidney beans, tomato sauce and crushed tomatoes. Stir well.
To serve at the tailgate party, reheat turkey chili, place chili
in bowl and top with heaping tablespoon of fat free sour
cream and top with chives.

Thaw the spinach in the microwave. Squeeze the fluid out


of the spinach using paper towels. Place spinach in a large
bowl and add sour cream, cream cheese & mayonnaise and
mix well. Stir in the soup mix, water chestnuts, scallions
and cayenne pepper. Mix well. Chill for 12-24 hours. Serve
with vegetables, reduced fat Wheat Thins, fat free crackers or
baked tortilla chips. This recipe is best if made 24 hours in
advance and allowed to sit in the refrigerator overnight.

Nutritionist Keith Klein can be reached at 713-621-9339 or through his website at Eatingmanagement.com.

Low Fat BoBoLi Bread Pizza

Keith KLeins BuFFaLo wings with


Fat-Free ranch dressing

Regular 8-inch cheese pizza = 786 calories, 32g fat


Boboli low fat 8-inch cheese pizza = 415 calories, 6g fat
(You may not know this, but the readymade pizza crusts by
Boboli are low in fat, a mere 13% fat and the Boboli pizza
sauce is fat free.)

4 chicken breast halves cut into pieces and pounded


thin with a wooden hammer
cup flour
1 tsp garlic powder
1 tsp cayenne
tsp salt
cup bread crumbs
2 egg whites
Stubbs chicken wing sauce
Kraft fat free ranch dressing
Franks hot sauce (optional)

4- or 8-inch Boboli crusts


1 pouch of Boboli brand pizza sauce
8 oz. reduced fat mozzarella cheese
Cherry tomatoes, halved
Diced red onion
Sliced pitted black olives
Pinch Italian seasonings
Pinch sea salt
Preheat oven to 450 degrees. Top each pizza crust with
tomato sauce and spread evenly across the top. Place diced
red onion, sliced cherry tomatoes, black olives, seasonings
over top of crust. (Wait to add the cheese after the pizza
comes out of the oven.) Place pizzas on cookie tray and bake
for 8-10 minutes. As soon as the pizza comes out of the oven,
place 2 ounces of low fat cheese over the top of each pizza.
Serve and enjoy.

Preheat oven to 375 degrees. Coat a baking sheet with a nonstick spray. Beat egg whites with 1 tablespoon water.
In a plastic bag, mix together flour, garlic powder, 1/2 teaspoon cayenne pepper, and 1/4 teaspoon salt.
Mix the bread crumbs with the other dry ingredients.
In a plastic bag shake the chicken pieces with the seasoned
flour. Set extra seasoning mixture aside.
Pour Stubbs sauce into a bowl; add in Franks hot sauce as
desired. Dip the seasoned chicken in Stubbs sauce and egg
mixture, then roll in the leftover seasoned bread crumb
mixture. Place on prepared baking sheet.
Bake for about 15 minutes in the preheated oven. Use tongs
to turn pieces over. Bake 8 minutes longer, or until chicken
juices run clear.
Dip chicken wings into ranch dressing and enjoy!

health & wellness |

Spirituality and

the Brain

Time magazine, Newsweek, and the Washington Post call Mark Waldman one of the
worlds leading experts on spirituality and
the brain. He conducts neurological research
with Dr. Andrew Newberg at the Jefferson
University Center of Integrative Medicine.
His new book, Words Can Change Your Brain,
focuses on the neuroscience of conflict
resolution.
Waldman and Dr. Newberg have been doing brain scan research on the widest variety
of people involved in spiritual practices, such
as nuns, Buddhists, even atheists.
These are the types of people were bringing into our laboratories to see what really
goes on inside of their brain when they engage in these deep spiritual and very positive
types of thinking practices, Waldman said.
He also says God, for many, is such a
positive form that when the brain is studied,
it shows a state of calmness. That calmness
brings in inner piece and relaxation that can
add years to your life.
On the subject of negativity, he suggests
that words of a negative form can also have a
strong suggestion on the brain.

health

Its a survival-oriented mechanism. If I


flash the word no for less than a second and
youre in a brain scan machine, youll see
that the fear centers in your brain are firing
away just by seeing the word no on a piece of
paper, Waldman said.
Waldmans goal is to create a better world
through positive thinking. He suggests using
a form of meditation in which one takes a
little time to breathe, yawn and stretch. Just
this little exercise can bring a certain positive
vibe into your life.
For more information on the beliefs of
spirituality and the brain by Mark Waldman,
watch Living Smart with Patricia Gras
this month on Houston PBS Channel 8 on
Wednesdays at 11:30 p.m. on 8.2.
Kristen Khalaf and Patricia Gras

Living Smart with Patricia Gras airs on


Sundays at 3 p.m. on PBS and repeats
on Friday nights at 10 p.m.

The Sweet TruTh


Some of our favorite sweeteners can be harmful to
us, but there are a few that can actually boost your
nutrient intake.
Take Stevia, for instance. It can be 30 times sweeter
than sugar and can regulate blood sugar levels. Its a
good option for diabetics. Sugar alcohols are natural
sweeteners with fewer calories than sugar. Studies
show they can help prevent cavities.
Organic raw honey has plenty of cancer fighting
antioxidants and a low glycemic index that wont lead
to energy drops later in the day.
Most people have a tendency to overuse powders,
in which the sweetener is highly concentrated.
When shopping for sweeteners, try liquid forms to
reduce your intake.
But not all sweeteners are good for you. New research
shows the chemical sweetener in diet drinks known
asaspartame becomes toxic to the brain when mixed
with food coloring. Bad guy No. 2 isagave. Ithas up
to 80 percentfructose in it, more than what is in
high-fructose corn syrup! Also, sucralose, also known as
Splenda, is processed with chlorine. Scientists found that
when passed through our bodies it cant be broken down.

hfsmag.com

16

the healthy chef

Monica PoPe
chef, SParrow Bar
+ cookShoP
We call our food at Sparrow global
comfort with local ingredients. The
menu is driven by what is in season
and what we find daily at one of the
local farmers markets. Food sourced
within 150 miles of home and grown
on small family farms is simply
higher in nutritional value than food
trucked into big box stores. It is more
flavorful, too, because it is picked
for ripeness, not to withstand long
distances under refrigeration at every
juncture.
At Sparrow Bar + Cookshop, we
always offer wonderful vegan or vegetarian soups, using good olive oil and
unusual combinations of vegetables
like sunchoke and seminole squash.
We also regularly feature great salads
that balance sweet, bitter and spice.
For our Seasonal Slaw, we scour
the farmers markets for whatever is
crunchy and delicious like broccoli
greens, radishes and carrots, plus
sprouted items like chickpeas and
lentils, and toss them all with local
cabbages in a miso happy dressing.
It really pops with the addition of
a dried fruit like sour cherries and
a spiced nut like local pecans hey,
what grows together goes together!
For a healthy main, try the sustainable sea scallops or a local-catch sea
bream or wahoo cut at 6 ounces
and paired with a terrific sauce. Then
explore our sides, including steamed
local greens and a new vegetable from
the market, like roasted carrots with
dukkah, which is an African seed,
spice and nut mix that I love!

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health & wellness |

nutrition

20-Minute

Meal
By Marci Izard

Its been a long day.Youre tired, hungry and


a little grouchy. Its that feeling I think weve
all had at some point, at the end of a busy
day.Youre rampant for something soothing
to take the edge off. Whiskey? A tall glass of
red?If youre like me, (both! kidding) you
may frantically snack, as you equally manically scrape together a dinner that you wish
had been ready five minutes ago.
It can be a mad rush sometimes for the
days chores to be done, so you can actually
relax in your comfy pants before hitting the
hay. For me, the stress is only compounded
by having babies to take care of (even if they
are two precious housecats).
I will say that I have been working on
developing a higher-minded, more peaceful
approach to everything. But this is one area
where I still often catch myself, knee-deep
in a nutty after-work scurry. Awareness and
deep breathing help, but I have found something else that does too (besides takeout):
a stockpile of healthy, tasty, ready-in-a-jiff
recipes.
When I prepare a meal thats easy, and I
know is going to take 20 minutes, whether
Im Speedy Gonzalez or not, I settle down. I
switch gears and enjoy the process.Then I
can actually enjoy the food, too.
So heres one of my favorites. Its a recipe
Ive come to rely on like a loyal old best
friend. I call it up about once a week.
On my food website, feelfoods.com,
where recipes are sorted by how they make

hfsmag.com

you feel, this Rice and Beans dish is a


peaceful selection. Its a healthful, soothing
dish that will take that edge off, without
replacing it with guilt and bloat. Best of all,
even if you love the meal so much that you
go buck wild and eat like a wildebeest that
just found a fresh grassy knoll after a long
winters famine (just go with it), you wont
feel like a garbage can when you finally
come up for air. Youre eating high quality
stuff!
So put down the whiskey and wine
(or dont) and pick up a few cans of
beans.Cheers!

In a medium pot, warm the olive oil over


medium heat. Add the onion and garlic, and
cook for about five minutes.
Stir in the black beans and refried beans
and cook for a few minutes, until the refried
beans thin out. Stir in half of the chopped
tomato and hot sauce. Cook for a few more
minutes, until the mixture is heated through.
To serve, layer the bean mixture over the rice
in individual bowls. Top with the remaining
tomato and avocado. Add shredded cheddar
cheese and jalapeo, if you desire.

Rice and Beans


Serves: 4
2 tbsp extra virgin olive oil
1 onion, chopped
4 cloves garlic, minced
1 can black beans, rinsed and drained
1 can fat free refried beans
4 medium tomatoes, chopped (divided)
1-2 tbsp hot sauce (more or less to taste)
1 avocado, chopped
1 cup cooked brown basmati rice
Optional: shredded cheddar cheese and
jalapeos for serving
Cook the rice (it should only need about
20 minutes; use 1 cups water per 1 cup of
brown basmati).

18

Marci Izard is the creator of Feelfoods.com,


a website and blog that sorts recipes by how they
make you feel. She also writes Marcis Table on
Chron.com, teaches group fitness classes and keeps a
day job at KIAH Channel 39. Marci is always open
to connecting and sharing wellness ideas. Look for
her, and feelfoods, on Facebook.

Why Do Patients Travel


from all Over the World
to See Dr. Thomas?
Dr. Thomas has created a haven for pampered patients by providing
a comprehensive, professionally staffed spa within her practice. She
believes that the experience and the process is just as important as the
final product. Patients travel across the globe to experience this unique
life altering transformation.

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HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

health & wellness |

fab 4

workout Fuel

SWeet PotatoeS
These sweet, high-fiber roots are full of all the necessities
your body craves to recover after a challenging workout.
Carotenoids reduce cell damage, copper helps in the
production of connective tissue that keeps muscles healthy,
and high potassium aids muscle contraction, normal blood
pressure and nerve transmission.

Beet Juice
This ruby red root is the ideal natural drink for boosting stamina
through a workout maybe even better than any vitamin-store
supplements. More and more elite athletes are downing beet
juice because its nitrate content turns into nitric oxide, a gas
that improves blood and oxygen flow to the muscles, making
exercise less fatiguing.

coconut Water
This high-potassium drink, often called natures sports
drink, is touted as better than most commercial energy
drinks because it hydrates and provides all the necessary
electrolytes, including 61 mg of potassium (compared to
Gatorades 3.75 mg). Just be sure to avoid the processed
water, which is higher in added sugar and lacks healthy
enzymes. Instead, drink it in the raw, though slightly
more expensive, form.

hfsmag.com

20

PROTEIN CREAMCICLE
Maximize your post-workout window of
opportunity with a whey protein popsicle.
Blend one scoop of vanilla whey protein
powder, one cup of orange juice, and one
cup of ice. Freeze and enjoy after a tough
workout. Whey protein is absorbed by the
body within 30 minutes, much quicker

than regular milk protein, which can take


up to seven hours to absorb because of its
slow-releasing casein.

HEALTH & FITNESS SPORTS MAGAZINE

PILATES
PERSONAL TRAINING
NUTRITIONAL COUNSELING
PILATES BOOT CAMP

Fitness Issue 2013

Patie Pilates
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1502 AUGUSTA SUITE 480 281.536.8166
WWW.TANGLEWOODWELLNESS.COM

21

health & wellness |

medical breakthroughs

Operating
Room of
the FutuRe
Methodist Sugar Land Hospital recently
completed construction on a new hybrid
operating room thats the first of its kind in
the nation. The hybrid OR incorporates advanced technologies with traditional surgery
capabilities to offer patients a new range of
diagnostic and treatment procedures that can
streamline care, reduce recovery time and
complications.
Methodists new hybrid OR is the first in
the U.S. to combine the most advanced operating table created by Maquet, a German company specializing in OR equipment, integrated with
the latest C-arm robotic system for angiography from Siemens Healthcare. This combination of technologies allows patients to be diagnosed
and treated more rapidly and with better outcomes for a range of conditions, including vascular, cardiac, orthopedic and neurological. In addition, specialists from multiple disciplines can now work together more collaboratively.
Maquets operating table, called the Magnus, can be used for both advanced imaging and open surgical procedures and is designed for
flexible patient positioning. The C-arm system provides physicians with increased clarity and positioning for images, enabling more rapid and
advanced interventions, such as treating abdominal aortic aneurysms.
Imran Mohiuddin, M.D., vascular surgeon on staff at Methodist Sugar Land Hospital, believes the new concept benefits patients in many
ways. In the past, a patient undergoing an interventional diagnostic procedure would have to be moved to a traditional operating room if the
need for an open surgery developed. The hybrid OR is designed to perform both types of procedures. This rapid access to whatever the patient
needs can lower treatment time and complications.

Life Saving SuRgeRy


Surgeons at Texas Childrens Hospital (TCH) last fall performed an
extremely complicated procedure to save the life of a five-week old girl
diagnosed with a rare disorder in which she was born with her heart outside
her chest.
Audrina Cardenas was diagnosed with ectopia cordis, a congenital malformation where the heart is abnormally located either partially or totally
outside the chest, but doctors report she has already defied the odds and is
doing well.
Only eight per one million babies are born with ectopia cordis. Of those
eight, 90 percent are either stillborn or die within the first three days of life.
A multidisciplinary team of surgeons at Texas Childrens saved Audrinas life
during a miraculous six hour open-heart surgery where they reconstructed
her chest cavity to make space for the one-third of her heart that was outside
her body.
This risky operation on such an uncommon condition required specialists
from a variety of care teams including cardiovascular surgery, plastic surgery
and general pediatric surgery, said Dr. Charles D. Fraser, surgeon-in-chief at
TCH and professor of surgery and pediatrics at Baylor College of Medicine
(BCM). I have only seen this condition a few times in my career and these
are always very tricky cases; in fact, many of these babies do not survive.
Audrina is a true fighter and we are so excited that this was a good outcome.
hfsmag.com

22

ASSESSING LIVER
CANCER RISK
Enzyme levels in the blood routinely monitored by physicians as
liver function indicators are also the best predictor of liver cancer
risk in the general population, according to a team of scientists in
Taiwan and theMD Anderson Cancer Center.
"These two enzymes alone predicted 91 percent of liver cancer
cases in our prospective study," said senior author Xifeng Wu,
M.D., Ph.D., professor and chair ofMD Anderson's Department
of Epidemiology. "If our research is confirmed in other studies,
we'd have a measure for liver cancer risk that's easy to apply via a
simple blood test that's already in widespread clinical use."
Wu notes that while hepatitis B and hepatitis C virus infection
are predictors of cancer risk among people considered at high risk
of developing liver cancer, the enzyme levels outperformed both
HBV and HCV infection as risk predictors in a general popula
tion. Between 30 and 40 percent of people who develop liver
cancer are not infected with either virus, meaning there has been
no way to assess their risk.

HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

23

Galleria Tennis & Athletic Club

5015 Westheimer, Suite 4020


Houston 77056
832-325-5100
Thegtac.com

Heritage Plaza Fitness

1111 Bagby St.


Houston 77002
713-651-7808
Heritage-plaza.com

Houston City Club

One City Club Drive


Houston 77046
713-701-7789
Clubcorp.com

Houston Gym

1501 Durham
Houston 77007
713-880-9191
Houstongym.com

Houstonian Lite Pennzoil Place

711 Louisiana, Ste. 200


Houston 77002
713-224-5990
Houstonianlite.com

Houstonian Lite Wells Fargo


Plaza

1000 Louisiana, 14th Floor


Houston 77002
713-980-4782
Houstonianlite.com

Kicks Indoor Soccer & Gym

611 Shepherd Dr.


Houston 77007
713-426-1107
Kicksindoor.com
See ad on page 49

LA Fitness

LAfitness.com

Larry North Fitness

1200 McKinney, Suite 444


Houston 77010
713-650-1001
Larrynorth.com

Muscle Mechanics

3334 Edloe
Houston 77027
713-963-0899

The Garage Workout

3939 Montrose, Ste. A


Houston 77006
713-523-7007
Timberlinefitness.com

River Oaks Fitness

Village Fitness Personal


Training Studio

1950 W. Gray St., Ste. 6


Houston 77019
713-529-9601
Myfitgym.com

River Oaks Gym

One2One Training Center

1937 W. Gray, Ste. 200


Houston 77019
713-528-4600
Riveroaksgym.com

The Downtown Club at the Met

5161 San Felipe, Ste. 120


Houston 77056
713-493-0311
Studiosculpt.com

3930 Kirby Dr., Ste. 100


Houston 77098
713-524-0300
One2onetrainingcenter.com

One Allen Center


340 W. Dallas
Houston 77002
713-652-0700
Thedowntownclubhouston.com

The Downtown Club at Plaza

910 Louisiana, Ste. 4900


Houston 77002
713-225-3257
Thedowntownclubhouston.com

The Downtown Club at Houston


Center

First City Tower Parking Building


1100 Caroline
Houston 77002
713-654-0877
Thedowntownclubhouston.com

Timberline Fitness

5001 Blossom
Houston 77007
713-303-2303
Thegarageworkout.tv

Studio Sculpt

Studio Sculpt

3200 Kirby Dr. Ste. 102


Houston 77098
713-493-0311
Studiosculpt.com

2369 Rice Blvd.


Houston 77005
713-874-1433
Villagefitness.com

Ultimate Weight Loss

2305 Woodhead
Houston 77019
713-485-6326
Uwlcenter.com

Urban Jungle Self Defense

707 Yale St.


Houston 77007
713-861-7252
Urbanjungleselfdefense.com

Weight Control by Shaun


Eckhardt

The Next Level Fitness

1997-A W. Gray
Houston 77019
281-814-1764
Shauneckhardt.com

The One Fitness

1535 West Loop South, Ste. 410


Houston 77027
713-572-7262
Xfactorfitnesssolutions.com

3811 Law St.


Houston 77005
713-218-8718
Thenextlevelfit.com
1305 S. Voss
Houston 77057
713-334-1FIT
Theonefitness.com

X Factor Fitness Solutions

YMCA-Cossaboom
Ymcahouston.org

2013GYM GUIDE

SOUTHWEST
Body Master Fitness Studio
7814 Nairn St.
Houston 77074
713-773-0077
Thebodymasterfitness.com

BONA Fitness
10640 Westheimer
Houston 77042
713-977-2662
Bonafilness.com

Chancellors Family Center


6535 Dumfries
Houston 77096
713-772-9955
Chancellars.org

Method Evolution
2225 CR 90, Ste. 109
Pearland 77584
281-412-0992
Methodevolution.com

One20ne Training Center


6322 Richmond
Haustan 77057
713-339-1100
One2anetrainingcenter.cam

Sound Fitness
5645 Beechnut
Houston 77096
713-981-9191
Soundfitnessclubs.com

Pro Physique Fitness


9640 Westheimer; Ste 700

Dad's Club Aquatic & Fitness

Houston, TX 77063

Center

See ad

1006 Voss
Houston 77055
713-461-8577

Hank's Next Generation Gym


5320 Elm
Houston 77081
713-668-6219
Hanksgym.com

Jewish Community Center


5601 S. Braeswood Blvd.
Houston 77096
713-551-7211
Jcchouston.arg

LA Fitness

on

page 39.

Spring Valley Wellness


1020 Campbell Road
Houston 77055
832-788-1620
Svwellness.com

The Complete Physique


5933 Bellaire Blvd., Ste. 116
Houston 77081
713-577-9196

Wellness Center
7731 Southwest Freeway
Houston 77074
713-448-9355
Memarialhermann.org

The Houstonian Club


111 N. Post Oak Lane
Houston 77024
713-685-6888
Houstonianclub.com

Train Station
1608 Bissonnet
Houston 77005
713-523-9092
Trainfit.com

Sound Fitness

24hourfitness.com

7520 Spencer Highway


Pasadena 77505
Soundfitnessclubs.com

Blast Fitness

YMCA-San Jacinto

24 Hour Fitness

Blaslfitness.com

Curves
Curvesinternational.cam

LA Fitness

Ymcahoustan.arg

NORTHEAST
Curves

LAfitness.com

Curvesinternatianal.com

Lifetime Fitness - Willowbrook

YMCA-Northeast

7717 Willowchase Blvd.


Houston 77070
281-469-9300
Lifetimefitness.com

SOUTHWEST

YMCA-Northwest
Ymcahouston.org

Ymcahouston.arg

SUBURBAN
24 Hour Fitness
24hourfitness.com

Spike Sport Club


10914 S. Gessner Road
Houston TX 77071
713-777-7453
Spikespori.com

LAfitness.com

Memorial Hermann - HBU

NORTHWEST

SOUTHEAST
24 Hour Fitness
24hourfitness.com

AerobiFit
14090 Memorial Drive
Houston 77079
281-497-3310
Aerobifil.com

Blast Fitness
Blaslfitness.com

Curves
Curvesinternational.com

Anytime Fitness
1251 Pin Oak Road, Suite 113
Katy 77494
832-437-1513
Anytimefitness.com

Fitness Connection - Pasadena


3900 Spencer Hwy.
Pasadena 77504
713-473-4600
Fitnessconnectionofhouston.com

Blast Fitness
Blaslfitness.com

Curves
Curvesinternational.com

Fitness Connection - Almeda


12338 Gulf Freeway
Houston 77034
713-941-3900
Fitnessconnectionofhouston.com

LA Fitness
LAfitness.com

Embody Fitness
4799 Lexington
Missouri City 77459
281-208-9080
EmbodytitnesscenteLcom

Fitness Connection - Sugar Land


4610 Highwoy 6 & Austin Parkway
Sugar Land 77479
281-980-0660
Fitnessconnectionofhouston.com

Sugar Land One20ne Training

Thehealthclubforwomen.com

Etre Fit

Center

Fairfield Athletic Club

14870 Space Center Blvd. #Nl

1051 Eldridge
Sugar Land 77478

281-461-6007

281-313-1764

16055 Mason Road


Cypress 77433
281-373-0834

One2onetrainingcenter.com

Fairfieldathleticclub.com

Gold's Gym
16211 Clay Road
Houston 77084
832-593-9333
Goldsgym.com

Impacttitnesscenter.com

Texas Rock Gym

Fitness 1 on 1

1526 Campbell Road


Houston 77055
713-973-7625
Texasrockgym.com

15014 Spring Cypress


Cypress 77 429
281-516-2800

Westside Tennis & Fitness


1200 Wilcrest
Houston 77042
713-783-1620
Westsidetennisandfitness.com

Club

Koko FitClub
23010 Seven Meadows Parkway,
ste. C
Katy 77494
281-769-9833
Katy.kokofitclub.com

LA Fitness - Katy
19550 Restaurant Row
Houston 77084
281-578-0115
Lafitness.com

NORTHWEST
SUBURBAN
1 st Class Training
(women only)
9642 Jones
Houston 77065
281-807-9160
1stclasstraining.com

24 Hour Fitness
24hourfitness.com

Blast Fitness
Blasttitness.com

Lifetime Fitness - Cinco Ranch

Bear Creek Copperfield

23211 Cinco Ranch Blvd.


Katy 77494

Jazzercise Center

281-644-5300
Lifetimefitness.com

Houston 77095
281-855-3488
Jazzercise.com

Fitness Connection

Fitness Connection

5035 Garth Road


Baytown 77521
281-421-8600

12300 North Freeway, Ste. 200


Houston 77060

Fitness Connection - Almeda

LA Fitness

12032 East Freeway


Houston 77029

L Afitness.com

Shapes for Women

Galveston Health & Racquet Club

Houston 77070
832-237-1990
Shapesforwomen.com

2318 83rd st.


Galveston 77554
409-744-3651
Galvestonfitness.com

Sound Fitness
12600 FM 1960 West

Koko FitClub

Houston 77065
832-912-6500

5603B FM 1960 West


Houston 77069

Soundfitnessclubs.com

281-893-5656
Houston.kokofitclub.com

Spring Fitness

Stone's Fitness Center

2400 FM 2920, Ste. 150


Spring 77388

16223 Moonrock Drive

281-353-1268
Newspringfitness.com

Houston 77062
281-480-2255
stonesfitness.com

YMCA
Ymcahouston.org

One on One Personal Fitness


Studio
14200 Stuebner-Airline

Aquatic Center

Copperfield Racquet & Health

SOUTHEAST

Club

Houston 77079
281-497-7570
Fitmac.com

15700 Logenbaugh Drive

SUBURBAN

Houston 77095
281-463-2582
Copperfieldclub.com

Memorial Athletic Club For


Women

Costa's Gym

14520 Memorial Drive

10850 Jones Road


Houston 77065
281-890-7378

281-558-6691
Fitmac.com

713-455-9700
Fitnessconnectionofhouston.com

10760 Grant Road

14690 Memorial Drive

Houston 77079

Fitnessconnectionofhouston.com

281-875-1900
Fitnessconnectionofhouston.com

15544 Ridge Park

Memorial Athletic Club &

Lake Jackson 77566


979-297-3200
Family-fitness.com

Fitness1on1.com

Kirkwood Atrium III Health


11757 Katy Freeway, ste. 1510
Houston 77079
281-870-9320

Family Fitness
333 FM 2004

Impact Fitness
7120 FM 1464
Richmond 77407
281-302-6260

Houston 77062

Costasgym.com

My Private Gym

Curves

11601 Katy Freeway, ste. 603


Houston 77079
713-583-8568
Myprivategym.net

Curvesinternationa I.com

The Health Club For Women


9642 Jones Road
Houston 77065
281-807-9160

24 Hour Fitness
24hourfitness.com

Christus St. John Sports


Medicine
18100 st. John Drive, ste. 100
Nassau Bay 77058
281-333-8806
Christusstjohn.org

Curves
Curvesinternational.com

02 Health & Fitness


1806 S. Battleground Road
La Porte 77571
281-476-4114

Houston 77069
281-397-9175
1on 1body.com

Total Fitness
4910 Seawall Blvd.
Galveston 77 551
409-763-5448
Galvestontotalfitness.com

YMCA - Baytown
Ymcahouston.org

NORTHEAST
SUBURBAN
24 Hour Fitness
24hourfitness.com

2013GYM GUIDE
Anytime Fitness
8790 FM 1960 West
Humble 77338
281-312-4444

QLS HealthComplex
20515 W. Lake Houston Parkway
Humble 77346
281-812-6963

Anytimefitness.com

Clubqls.cam

Anytime Fitness
8650 N. Sam Houston Parkway E
Humble 77396
281-312-4444

Velocity Sports Performance

Anytimefitness.com

Velocitysp.com

YMCA-Lake Houston
Ymcahouston.org

Curves
Curvesinternational.com

Embody Fitness
1574 Kingwood Drive
Kingwood 77339
281-312-1227
Embodyfitnesscenter.com

EXM Fitness
1202 Kingwood Drive, ste. D
Kingwood 77339
281-358-0630
Gold's Gym
2213 Northpark Drive
Kingwood 77339
281-359-9911
Goldsgym.com

MIND/BODY
1 st Class Pilates
5112 Spruce St.
Bellaire 77401
713-592-5277
1stclasstroining.com
Ahimsa Yoga on Yale
1426 Yale
Houston 77008
281-793-9582
Ahimsayogaonyale.com

Aikido Dynamics
25770 1-45 North, ste. 106
Spring 77386
713-775-6431
Aikidodynamics.com

Bayou City Fencing Academy

Houston Self-Defense

Nia Moves

Powerfit Kickboxing/Karate

4997 W Bellfort
Houston, TX 77035

7645 Highway 6 South


Houston 77083
281-568-0333
Houstonselfdefenseacademy.com

508 Pecore
Houston 77009
713-864-4260
N iamoves.com

Center
17380 EI Camino Real
Houston 77058
281-480-2222

Inner Me Fitness StudiOS

Patie Pilates Health Be Fitness

617 Richmond Ave.


Houston 77006
713-533-1455
Innermestudios.com

1502 Augusta Drive, Ste. 480


Houston 77057
281-536-8166

R ising Hearts Yoga Studio

See ad

on

page 61

Bikram Yoga College of India


2438 South Blvd.
Houston 77098
713-664-5333
Bikramyogahouston.com

See ad

on

page 21

8220 Louella Road, Ste. 146


Spring 77379
281-655-9707
Risingheartsyogastudio.com

Bikram Yoga College of India


Joy Yoga Center

Physical Conditioning Center

4500 Washington Ave., Ste. 900


Houston 77007
713-868-YOGA
Joyyogacenter.com

3701 W Alabama, Ste. 210


Houston 77027
713-364-4562
Physicalconditioningcentre.com

Kim Soo Karate Inc.

Pilates Concepts

1415 Highway 6, Bldg. A, Ste. 400


Sugar Land 77478
281-313-2778
Bodycirque.com

1740 Jacquelyn Drive


Houston 77055
713-681-9261
Kimsookarate.com

Eastside Studio
3100 Richmond, Ste. 200
Houston 77098
713-526-8043
Pilatesconcepts.com

Bushi Ban Intemational

Koko FitClub

1854 Fountain View


Houston 77057
713-781-5333
Bikramyogahouston.com

Body Cirque Pilates & GYRO


TONIC

5717 Richmond
Houston 77057
713-808-9682
Bushiban.com

13215 Grant Road, Ste. 1400


Cypress 77429
832-717-5656
Cypressgrant.kokofitclub.com

Bushi Ban Intemational -

Krav Maga Houston

Stafford
609 Dulles Avenue
Stafford 77477
281-969-7971

Cherry Blossom Yoga


15816 Champion Forest Drive
Spring 77379
Cherryblossomyoga.com

Dahn Yoga Centers


Dahntexas.com

Fitness 1 on 1
15014 Spring Cypress
Cypress 77429
281-516-2800
Fitness1 on1 .com

The Healing Tree at Houston


Yoga & Ayurvedic Wellness

2615 Southwest Freeway, Ste. 260


Houston 77098
713-301-8004
Kravmagahouston.com

Pilates Houston
3930 Kirby, Suite 102
Houston 77098
713-528-2525
Pilateshouston.com

Pilates of Champions
13656 Breton Ridge St., Ste. H
Houston 77070
281-890-3777
Pilatesofchampions.com

Krav Maga - The Woodlands


22820 1-45 N orth, Bldg. A
Spring 77386
Kravmagahouston.com

Pilates Plus
7700 San Felipe, Ste. 165
Houston 77063
713-249-1272

Lady of Essence
6609 W Sam Houston Parkway S ,
Ste.202A
Houston 77072
713-271-5239
LadyofEssence.com

Pilates South Texas


1934 W Gray, Ste. 211

Lee Canalito Boxing Club

Pilates Studio of Friendswood

3570 N oah St.


Houston 77021
713-298-3429
Leecanalito.com

308 E. Edgewood
Friendswood 77546
281-992-LEAN
Friendswoodpilates.com

Nia Moves

Planet Fitness

3221 Houston Ave.


Houston 77009
713-864-4260
N iamoves.com

13140 Louella Road


Houston 77429
281-370-0400
Planelfitness.com

Houston 77019
713-520-7710
Pilatessouthtexas.com

Center LLC
13602 Kluge Road
Cypress 77429
Houston- yoga- ayurveda.com

Houston DanceSport
4003 Bellaire Blvd.
Houston 77025
713-775-0000

Savannah Boxing Club


6909 Ashcraft Drive, Ste. 200
Houston 77081
713-981-0008

The Good Space Pilates & Yoga


5757 Woodway, E. Building, Ste.
150
Houston 77057
713-784-8555
Thegoodspace.com

The Yoga Institute


3311 Richmond, Ste. 307
Houston 77098
713-526-6674
Yogainstitute.com

The Yoga Institute


18083 Upper Bay Road
N assau Bay 77058
281-333-1646
Yogainstitute.com

Washington Avenue Pilates


2203 Washington Ave.
Houston 77007
281-352-5791
Wapilates.com

Yoga Center of Houston


1605 Banks SI.
Houston 77006
713-524-4572
Yogacenter.com

Tranquil Heart Yoga & Massage


12288 Westheimer, Ste. 380
Houston 77077
281-759-6002
Tranquilheartyoga.com

Yourbody Center
3605 Katy Freeway
Houston 77007
713-874-0800
Yourbodycenter.com

Yoga One Studios


3030 Travis St.
Houston 77006

fitness

&

exercise I

fitness
I resolve to get up early in the morning,

to invest an hour of my time in exercise;


I resolve to be consistent with my workout

FITNESS RESOLUTION

schedule, giving exercise the same importance

SOLUTIONS

I resolve to take time out just for me.

as a doctor's appointment;

Focus your energy on the choices you make


about what you eat and how you exercise, and

HOUSTON'S FITNESS PROFESSIONALS OFFER THEIR

you will find the solution to your resolution.

PERSPECTIVE ON NEW YEAR'S FITNESS RESOLUTIONS.

Make the commitment to training

YVETTE GOREE-HARRIS,

3-5 times a week. Then stick with that

G.U.M.B.O

commitment until you reach your goals.


The distractions are what destroy the
resolutions. If you need someone to
help you stay focused , hire a personal
trainer to keep you on track. With
persistence and consistency, you will

Set short term goals, intermediate

achieve all of your goals.

goals, and long term goals. The short term


goals keep you motivated, the intermediate
goals will keep you focused, and the long
term goals will be rewarding.

ODIS MCCOLLOUGH
BODIES BY ODIS

TIM NECKAR
RUNNER ONE
Whether it's cardio, yoga, dance, resistance
training; high protein, high carbohydrate
or a mixture of both diets, find a fitness and
nutritional program that is right for your

SHAUNDRA BARNETT
BELIEVE THE BODY

metabolic type, stick to it, and expect success'

Set mini short-term goals towards


your ultimate goal for little successes

CARLOS FOWLER,
PRO PHYSIQUE FITNESS

and rewards along the way to reaching


the ultimate goal. Walking is always a
good beginner exercise.
Whatever you choose have fun doing
it and enjoy!

GREG CORRIERE, ONE20NE


TRAINING CENTER

The mental/psychological barriers are


the hardest to overcome. Pick your fit
ness path and BELIEVE in it! Accept
it as your lifestyle and embrace it!

hfsmag.com

Marlen esparza:

NOT PuLLING PuNcHES


By LANA c. MAcIEL

On Aug. 9, 2012, Houston boxer Marlen Esparza stood on the Olympic podium in London,
a bronze medal hanging around her neck while the British national anthem played for
gold-medalist Nicola Adams. Still, Esparza was more than happy to be standing there,
having accomplished so much over the course of a summer.
At the age of 23, she had become the first
American woman to qualify for the Games
in the inaugural year of womens boxing as
an Olympic event. She then made history
as the first woman to medal in boxing.
Long before she traveled to London,
Esparza had insisted that once the Games
were over, she would hang up her boxing
gloves and call it a career, focusing instead
on a college education and a life outside
the ring. She had told the inquiring media
that no matter what the outcome at the
Olympics, all that she had achieved for
herself since age 11, including the history
she made in American womens boxing, was
enough.
But standing on the bronze-medal podium that day, feeling a sense of disappoint-

ment in not realizing the goal she set of


leaving London with a gold, her heart said
otherwise.
At the time, my mind was still stuck
on stopping, Esparza said. Thats what I
had been telling everyone for so long, and
I didnt want to break the plan. Im not the
type of person that Ill say Im doing something, and then not follow through with
it. But I also knew deep down that I didnt
want to quit. In a way, I was lying to myself,
all just because I didnt want to break the
plan.
After a lot of thinking, praying and soulsearching, Esparza decided she could have it
all. She could continue competitive boxing
and get an education at the same time.
Her fighters determination took hold,

and she is now back in the gym and back to


training, with the ultimate goal of winning gold at the 2016 Olympics in Rio de
Janeiro.
And because Olympic gold doesnt take
any breaks, Esparza continues to train hard
six days a week. Her routine includes lots of
time on the punching bag, Olympic-style
lifting to build strength, running, plyometric drills to build speed and explosiveness,
and cross-training with swimming. She also
does Hypoxi training, which uses a machine
to simulate high-altitude training.
Esparza shared some of her regular
training exercises, which she recommends
to H&FSM readers who want to develop
explosive movement and stay toned.

box FootworK
3-minute round, or two rounds of 2 minutes.
Start by standing in front of a box with one foot resting on top of the
box (your weight should be on the back foot). With a quick jumping
high-knees motion, alternate touching the top of the box with each
foot.

Kettlebell SquatS
3 sets of 20 reps
With a kettlebell in each hand and using a weight thats appropriate
for your strength, stand in front of a box, feet shoulder-width apart.
Keep your back straight and slowly lower your body into a squatting
position, until you are nearly sitting on the box.
Push yourself back to the standing position to complete one repetition.

hfsmag.com

34

Cone Jumps
3 rounds of 3 minutes
Set up four cones in a diamond shape (beginners can use flat
rings), about a foot apart. Using quick, explosive movements and
keeping feet together, jump over each cone into the center and
back out again, using a random pattern.

Footwork Drills
This exercise has different variations, and it helps develop explosive
movements while keeping legs toned and tight.
Using a rope, chalk or tape, make a 12- to 15-foot line on the
floor.
While on your toes, stand at one end of the line and make small
jumps forward on one foot from side to side over the line. Once
you reach the end, do the same movement backward to the
starting point. Switch feet and repeat.

punChes with weights


3-minute rounds with 15-second intervals
Start with a 1-pound or 2-pound weight in each hand (if you are
under 125 pounds, do not use more than a 3-pound weight).
As fast as you can, alternate hands in a punching motion for 15 seconds, then put the weights down and punch for 15 seconds without
weights. Pick up the weights again and continue in the same 15-second pattern for a total of 3 minutes without stopping.

To vary the exercise, stand to the side of the line and, on both
feet, jump forward and backward over the line while moving
sideways to the end, then change direction back to the starting
point.

HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

35

Londons Learning experience


On the importance of mental toughness
Ive always been a superstitious fighter.
Before a fight, I didnt want to interact
with anyone but my coach, not even my
family. And when I did talk to my coach,
we only talked about boxing. I was a control
freak, and if something wasnt right or
didnt go how I wanted, I would panic.
But after London, I realized I have to
be comfortable with being uncomfortable. I learned I cant control everything.
My usual rituals werent going to control
everything. The only thing you can control
is your own thoughts. Something will always
go wrong, but you cant let it control
your performance. I had to get mentally
stronger. And Im learning to do that.
On winning the bronze medal
Ive watched that last fight so many times,
and theres nothing more I could have
done. I didnt do anything wrong. It was
just fate; it wasnt meant to be for me
at that time. But I still appreciate the
bronze medal. I feel like its given me so
many more opportunities to talk to people,
and make speeches, and meet some
really amazing people. Its allowed me to
have an impact on peoples lives, which
makes me happy.

hfsmag.com

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HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

37

www.myindoorcycle.com

fitness & exercise

fitness

the abcs Of Muscle Maintenance


Did you know certain vitamins can increase muscle tone? Its true, there are some vitamins that aid in the muscle-building process of protein
metabolism (breaking protein down into amino acids and combining those amino acids into new proteins). Dr. John Cuomo, Executive Director of
Research and Development at USANA Health Sciences suggests these five vitamins to help build muscle strength and keep you toned.
Vitamin C is important for our muscles, and we need it to function
properly. Vitamin C is required for collagen and elastin synthesis, and
it is also an important supplement to take daily because its responsible
for the health of the blood vessels, which support the muscles needs
for oxygen and nutrients. Good sources of vitamin C include broccoli,
tomatoes, strawberries, and grapefruit.

An array of B vitamins are essential to muscle strength and tone:


B1 is important for protein metabolism and the formation of
hemoglobin, which carries oxygen to muscle cells. Find it in cereal,
bread, meat, rice, and nuts.
B2 is involved in energy metabolism, glucose metabolism, and the
oxidation of fatty acids, with some effects on protein metabolism.
Find it in cheese, eggs, milk and peas.

Vitamin D plays an important, essential for overall muscle and immune system function. Studies have shown that proper vitamin D
levels (4,000 to 6,000 IU daily) in the body are associated with muscle
strength and performance. Vitamin D is also required for the uptake
and utilization of calcium and phosphorousand both of these minerals are required for muscular contraction and function as well as bone
growth and strength.

B3 is essential for energy production. Find it in milk, eggs, fish,


legumes, and potatoes.
B6 is important for protein metabolism, growth and carbohydrate
utilization. Find it in soybeans, butter, brown rice, and fish.

Vitamin E is a very important antioxidant that helps cell membrane


recovery from oxidative stress.Cell membrane reliability is essential
for cellular function and growth. To add vitamin E into your diet, try
almonds, spinach, carrots, and avocados. Its also found in olive oil,
corn oil, canola oil and sunflower oil.

B12 is important for the maintenance of nerve tissue and is


essential for the metabolism of fats and carbohydrates, energy
metabolism, and cell regeneration. Find it in milk, poultry, eggs,
meat, and liver.

Fish Oil or the omega-3 fats in fish oil may decrease muscle protein
breakdown. This may be through improvements in insulin sensitivity,
and insulin resistance is associated with muscle breakdown.There is
also a new study in the American Journal of Clinical Nutrition
showing that fish oil helps enhance the effect of strength training
in elderly women.

B7 is important for amino acid metabolism, and amino acids are


the building blocks of protein. Find it in mushrooms, egg yolk,
beef liver, and brewers yeast.

hfsmag.com

34

Fitness ProFessionals
SHAUNDRA BARNETT
BELIEVE THE BODY

832.444.3189
SHAUNDRA@
SHAUNDRABARNETT.COM
SPECIALTIES: Personal Training (oneon-one or small group), senior fitness,
contest prep, speed and agility training
and nutritional guidance.
WHAT MAKES YOU UNIQUE: I am
a figure competitor champion who
makes workouts fun, challenging and
different for my clients. The workouts
are personalized to meet the individual
needs of my clients.
WHERE: Houston, Sugar Land and
Richmond.
FEES: Rates start at $40. Call for
specials.
CREDENTIALS: ACIM-PFIT, AFAA group
exercise certified, NASM, CPR and AED.

YVETTE
GOREE-HARRIS
CERTIFIED
PERSONAL TRAINER
G.U.M.B.O. (GET UP MOVE YOUR
BUTT OPERATION)
832.978.6149
GUMBOFITNESS.COM

CARLOS FOWLER
PRO PHYSIQUE
FITNESS
9630 WESTHEIMER, SUITE 500
HOUSTON, Tx, 77063
877.776.4348
PROPHYSIQUEFITNESS.NET

SPECIALTIES: Specializes in training


women, body sculpting, strength
training, weight loss and nutrition. We
also offer the monthly G.U.M.B.O. Boot
Camp (Get Up Move Your Butt
Operation). Weekly appearing on the
FOX Morning Show.
WHAT MAKES YOU UNIQUE: I have 30
years of experience in getting excellent
results for my clients. We also provide
wellness and fitness classes for large
and small companies.
WHERE: Onsite or Private Southwest
studio
FEES: No gym fee.
CREDENTIALS: Owner of G.U.M.B.O.
FITNESS, Certified by the American
Council on Exercise, member of the
American College of Sports Medicine,
Wellness Council of America, Houston
Wellness Association and the IDEA
Health & Fitness Association.

SPECIALTIES: Carlos has a strong


passion for sharing his knowledge as
Houstons only Certified Metabolic
Typing Advisor, as well as his experience as a former professional athlete.
WHAT MAKES YOU UNIQUE: Carlos is
a renowned expert on metabolic
disorders and is regarded as a
trailblazer in the fitness industry.
When others say you cant lose
weight, I say you Can.
CREDENTIALS: Carlos is a NASM
Certified personal trainer, Performance
Enhancement Specialist, Corrective
Exercise Specialist, MMA Exercise
specialist, Metabolic Typing Advisor
and sports nutritionist.

PATIE DUTTLINGER
PATIE PILATES

1502 AUGUSTA DR. SUITE 480


HOUSTON, Tx 77057
281.536.8166
PDUTTLINGER@GMAIL.COM
SPECIALTIES: Pilates, fitness training,
private boot camp training and boot
camp Pilates.
WHAT MAKES YOU UNIQUE: I like to
blend Pilates conditioning with functional training. The combination of the
two types of training, allows you to take
Pilates fitness to the next level by increasing your metabolic rate, strength
and flexibility. Visualize a physique that
combines grace and power.
FEES: First session offered at no charge.
CREDENTIALS: BS in kinesiology,
black belt in taekwondo, ACE-certified
personal trainer. Certified Pilates,
resistance ball, kick boxing, yoga,
BOSU, aerobics, and vibration platform
training instructor.

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BRYON GODFREY
BASICS

HEALTH AND FITNESS


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5302 CORNISH
HOUSTON, TExAS 77007
713.517.5386

FACEBOOK.COM/HFREVOLUTION

SPECIALTIES: Athletic Training


WHAT MAKES YOU UNIQUE: I focus on
teaching clients how to think outside
of the box. I educate them on a
myriad of exercise styles and methods
to keep their bodies responding to
their workouts.
CERTIFICATIONS: PFIT, Combat Fitness,
Haganah Self-defense instructor

Follow Houstons Health and Fitness


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40

Director y
WHAT MAKES YOU UNIQUE: I get
people results! I have over 23 years
in the health and fitness business
originally getting certified in 1989. My
clients range from the sedentary
individual to pro level athletes. I
customize programs according to my
clients goals and fitness levels.
WHAT AREA OF TOWN OR GYM: The
Woodlands, Spring
CREDENTIALS: 23 years
experience, American Council on
Exercise, National Academy of Sports
Medicine, and International Fitness
Professional Association.

PETE LONG, JR.

281.650.3457
PETELONGJR@YAHOO.COM
SPECIALTIES: Individual and group
training, kids training. Helping
clients lead a healthier, stronger and
smarter lifestyle.
WHAT MAKES YOU UNIQUE: Being
able to identify a persons personality
and customizing a routine to suit their
lifestyle needs. I enjoy making training
sessions enjoyable because laughter
burns calories. My client, Mary Marusik,
lost 70 pounds and was featured as
the Success Story in the October 2011
issue of H&FSM.
WHERE: One2One Training Center
on Richmond.
CREDENTIALS: ACE, NGA, CPR and
AED certified, United States Marine
Corps Vet, 13 years experience.

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FITNESS 1 ON 1

15014 SPRING CYPRESS RD


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281.516.2800
FITNESS1ON1.COM
CY-FAIRBOOTCAMP.COM
MYGYMDESIGNER.COM
SPECIALTIES: Training Special
Populations. Consult with clients on
various health requirements and help
them gain or lose weight, build up
stamina, enhance flexibility, and
improve immunity. Operated
extensively with numerous athletes
offering individual and group training
for all sports; specialized in off-season
speed and power development and
in-season skill development and postseason rehabilitation; developed and
scheduled the practice and workout
sessions for all players. Provide
guidance for the clients regarding
nutrition, injury prevention, and
reconditioning. Tactical Strength/
Conditioning, Personal Motivation,
Lifestyle Management, Sport Specific
Training, Client Consultation, Weight
Loss/Nutritional Plans.
WHAT MAKES YOU UNIQUE:
Performance-driven health and
wellness professional with 17+ years
of extensive experience in health
promotion and management of
individual physical fitness. Dynamic
leader with solid management
experience; accomplished in the
development of special fitness
initiatives, personal performance
programs, and customized exercise
technique trainings. Successful

HEALTH & FITNESS SPORTS MAGAZINE

fitness professionals at the ready. Our 2013 Fitness


Professionals Directory will help make the difficult
decision of choosing a trainer much easier.

get their bodies right. Our sisterhood is


incredible and at Lady Of Essence it is
your home away from home.
WHERE: Southwest Houston
FEES: $5- $199
Credentials: Graduated from Houston
Baptist University with double
majors in Human Kinetics and Mass
Media. Newman is an AFAA Certified
Personal Trainer and Group Fitness
Instructor, Certified Zumba and
Zumbatomic Instructor.
AUDIENCE: Ladies 18 and older

background in exercise science and


health promotion.
CREDENTIALS: Certified Strength
and Conditioning Specialist, NSCACPT certified.

TIM NECKAR
RUNNER ONE

713.724.2611
TIM@RUNNERONE.COM
RUNNERONE.COM

MICHAEL PETRU
THE HEALTH CLUB AT
YOUR DOOR

SPECIALTIES: Personal running coach.


Train beginner runners to ultra marathoners. Also can work with triathletes
as well. Speed and agility coaching for
those in the fast-reaction sports.
WHAT MAKES YOU UNIQUE: I am the
only running coach in Houston who
runs, one-on-one, stride-for-stride
each workout with you.
WHERE: Memorial Park and
Rice University
FEES: $250 per month (one-on-one);
$100 a month for e-mail training;
single sessions are $60 per workout.
CREDENTIALS: 39 years of
running experience. 29 years of
coaching experience.

877.267.3878
MICHAELPETRU.COM
SPECIALTIES: We bring personal
training and nutrition counseling to the
privacy and convenience of your home.
No commute, no parking hassles, no
crowded gyms. Your time is devoted
100% to your health and fitness. If you
dont own any fitness equipment, well
bring the equipment that works for you.
WHAT MAKES YOU UNIQUE: Our
services are perfect for those who
dont have time to go to the gym or
those who are dealing with medical
challenges, such as arthritis and
fibromyalgia, or the rigors of postoperative rehabilitation, chemotherapy
and radiation treatments.
WHERE: Serving clients in The
Galleria/ Uptown, Greenway/Upper
Kirby, Memorial, River Oaks,
Tanglewood, West University Place,
Clear Lake, Cypress, Sugar Land and
The Woodlands areas.
FEES: Call for information
CREDENTIALS: All trainers are
certified by the American College
of Sports Medicine or the National
Strength and Conditioning Association.
Nutrition counselors are certified and
licensed dietitians.

EDRINA
MASTERPIECE
NEWMAN
713.371.LADY (5239)
LADYOFESSENCE.COM
INFO@LADYOFESSENCE.COM
SPECIALTIES: Creator and Instructor
for Exotic Aerobics, International
Motivational Speaker, Choreographer,
and has created several fitness
programs like Operation Super Sexy
and signature workshops such as
Make It Clap! and 1000 Calorie
Burn Workout that allow people to
enjoy working out and live a healthier
lifestyle. Newman has produced 4
Pole & Dance Shows and is about to
self-publish her first book.
WHAT MAKES YOU UNIQUE: I love
creating and offering various classes,
workshops and events that help people

Fitness Issue 2013

41

BRICE REMALEY

281.889.4901
BRICEREMALEY.COM
SPECIALTIES: Functional Fitness and
running dynamics.
WHAT MAKES YOU UNIQUE: Attitude
WHERE: Private studio near Memorial
Park or in home
FEES: Vary
CREDENTIALS: NASM, TRX, CrossFit
Endurance, Spin, Kettlebell.

JASON ROY
SPRING VALLEY
WELLNESS
1020 CAMPBELL RD
HOUSTON, TX 77055
832.788.1620
SVWELLNESS.COM
Do you feel like all your efforts are
wasted due to no results? Have you
been training since January with your
New Years Resolutions in place only
to be stagnated with weight loss,
energy and confidence? If yes, then its
time for a change! I would like to meet
you. I want to help you achieve ALL
your health and fitness goals. Please
visit: www.svwellness.com for my Bio
and Training Options.
WHERE: Spring Valley and Memorial
areas
FEES: No gym dues. $65/hr. for private
sessions, $40/hr. per person for
semi-private sessions. The first two
sessions are complimentary when 10
sessions are pre-paid.
CREDENTIALS: Thirteen years
experience as a personal trainer,
degree in nutrition from the School
of Nutrition (Norcross, G.A.),
contributing writer for H&FSM for the
past seven years.

Special Advertising Section

fitness & exercise

fit scene

PUMPKIN RUN

1. Costumed runners of all ages enjoyed the annual


Pumpkin Run in support of the Texas Heart Institute at
St. Lukes Episcopal Hospital.
2. Olympic silver medalist Leo Manzano meets a young fan.

HEART WALK

3. More than 30,000 Houstonians helped raise $1.8 million to


fund important heart disease and stroke research.
4. The Heart Walk executive leadership team pictured with
Dominique Sacshe of Local 2 News kick off the 2012 Houston Heart
Walk held at Reliant Park.

Photos by AlejAndro MontoyA

TURKEY TROT

5. Sassy the Turkey Trot mascot greeted runners before the start of
the 20th annual Thanksgiving tradition of the Houston Turkey Trot
race, which benefited Sheltering Arms Senior Services.
6. More than 13,700 runners participated in the Turkey Trot 10K.
Photos by KiM CAMPbell

Please email information and Photos regarding your sPecial events


related to health, fitness, sPorts, fashion and recreation in the
houston area to editorial@healthandfitnessmag.com.

5
5

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HEALTH:'-. FITNESS SPORTS MAGAZINE

HFSM

2013 ULTIMATE BEAUTY

PRODUCTS GUIDE
BY NANCY ROSENBERG
FROM

THE BASICS TO THE SPLURGES,

H&FSM

BRINGS YOU THE TOP PRODUCTS

'
WE VE FOUND TO MAKE SURE YOU LOOK AND
FEEL YOUR BEST IN

2013

Burst
VVfl<nf '7lJll-n Mango

($6.29)
hiJ;) (nvilgOr'atirlg body
wakes up your
senses and leaves your
body feeling clean and
tingly. A lush, scented
lather, combined with
tiny beads filled with
fruit extracts, fills your
shower with freshness.

Tibolli Hair Oil

($22. 9S)

For instant shine and reduction of flyaways,


Tibolli Hair Oil can't be beat. An added
bonus: it's super-concentrated, which
means a single botde will last a long time.
Available online and at some salens.

Olay Total Effects


Moisturizer (S18. 99)
This oil-free formula addresses
signs of aging: it reduces fine lines

and wrinkles, smoothes uneven skin


tones, evens skin texture, reduces age
spots, minimizes pores, and reduces
dullness and drying. We like it be
cause it absorbs quickly and works

well with any foundation or primer.

trublend
410

BEST INTENSIVE HAIR CONDITIONER

S Factor "Serious" Conditioner by Tigi


($17.43)
Serious hair solutions by Tigi are noth-

it has to cover blemishes, even skin tone,

ing new, but "Serious" Conditioner with

go on smoothly, and stay on reliably.

Sunflower Seed Oil is worth raving about.

Trublend does it all, at a fraction of what

Available online and at Toni & Guy salons,

you'll pay in department stores.

this conditioner leaves even damaged hair


silky and shiny. We love it.

Chi Shine Infusion ($10.95)


This ultra-light shine mist leaves
hair looking shiny and feeling clean.
It is much lighter than many shine
sprays, and the fine mist means you
don't risk oily-looking spots where
too much product landed. Great for
everyday use. Available online and
and drug stores.

There are cheaper

out there,

but, for the money, this is the best we've


found. Pro-Sooth technology leave skin
feeling silky smooth, and it provides a
super-close shave while reducing irritation.

BEST NEW ACNE PRODUCT


Neutrogena Rapid Clear Treatment Pads ($6.64)

These pads, soaked in salicylic acid, mean that


treating blemished skin is quick and easy-and
effective. The new formula helps control future
breakouts, and the active ingredients stay active
day long.

Milani

Gloss

This ultra-light

does a trick: it stays

on, and it provides shimmery color without


feeling sticky. By the way, when you find the
Milani section in your grocery or drug store,

stay and browse: most of their products are


excellent, and inexpensive.

They're addictive. Avail


able at ScentedCo.com. (The Scented
Coconut-Lime Verbena Body Creme,
$18 is also amazing!)

beauty & style

beauty bulletin

Rejuvenate and Revive

With the month of January, naturally there


comes a sense of starting anew and making
a fresh, clean start to the year. And what
better way to begin making these positive
changes than by feeling and looking as
fresh-faced as the New Year.
It all begins with one of the most
hydrating and scientifically advanced
procedures youll find in Houston the
Intraceuticals Rejuvenate Oxygen Facial
at Desert in Bloom Boutique Day Spa &
Laser Center.
The Rejuvenate treatment is a relaxing
experience that instantly leaves your skin
glowing and beautiful, hydrating it from
the inside out to reduce fine lines, wrinkles
and the signs of aging.
The science behind this treatment is
that it uses the benefits of oxygen under
pressure to infuse the skin with hydrating serum that replenishes from within. A
three-step Hyaluronic Layering procedure
restores the skins natural volume, replen-

ishes water to the skin for long-lasting


hydration, and protects the skins surface
from dryness and harsh environmental
elements. By the end of this hour-long
pampering, youre sure to leave feeling refreshed, invigorated and absolutely radiant.
Not to mention, your skin will look about
10 years younger!
Additional cosmetic facial treatments
include an Atoxelene Treatment, which
naturally lifts brow and plumps lip contour,
and the Clarity Treatment, which reduces
inflammation and redness and fights
blemishes on problem-prone skin. And if
you want the full-body treatment, Desert
in Bloom also specializes in massage, laser
hair removal, body sugaring and hypnotherapy.
To make your appointment for a Rejuvenate facial, or for any other service, call
Desert in Blooms friendly and accommodating staff at 832-306-3440.
DesertInBloom.com.

Winter skin care


Cold weather can do a number on your
skin. Whether youre traveling for a winter
vacation on the slopes or spending the day
out in the chilly elements, protecting your
skin should remain a priority.
Colder temperatures, wind and sunlight
work together to cause irritation to your
skin, said Dr. John Wolf, professor and
chair of dermatology at Baylor College
of Medicine. It is difficult to distinguish
between windburn and sunburn, so it is a
good idea to focus on overall skin care.
Wolf suggests using extra moisturizer as
well as moisturizing sunblock with an SPF
of 30 or higher, especially if planning a
winter trip to a higher altitude where ultraviolet rays from the sun are more intense.
Chapped lips and fever blisters also can
be provoked by the cold, wind and sun.
People who suffer from severe outbreaks
hfsmag.com

of fever blisters may want to talk to their


doctor to see if there are prescriptions
to prevent such outbreaks, Wolf said.
Chapped lips are more prevalent during
colder months as well, but using a lip balm
with an SPF factor of 30 or even a thick
coat of zinc oxide may help keep them at
bay.
During colder weather, many people
will take hot showers, sit in a sauna or
even enjoy a hot tub. Wolf said this
can actually increase dry and itchy
skin. He suggests using moisturizer while still damp,
before completely
drying off.

44

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HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

49

beauty & style


CAP CELEBRITY PAWS GALA

1. Citizens for Animal Protection


hosted 620 animal lovers for the 26th
Annual CAP Celebrity Paws Gala,
Its An Urban Jungle Out There!
And thanks to the generous support,
a record $800,000 was raised for the
organizations efforts to care for
orphaned, neglected and abandoned
animals. Cathy Marion, Kalon
McMahon and Morgan Ostroski.
2. Nicholas Altman and Cenator
and Captain.
3. Jana Fant and Fergie
Photos by Kim Coffman

TEXAS CHILDRENS
CASINO NIGHT

4. More than 130 guests traveled to


Las Vegas Wynn Hotel for the 4th
annual Casino Night event, which
raised more than $400,000 to fund
treatment and research at Texas
Childrens Cancer Center. Roxanne
Rockov and Andrea Murcia.
5. Matt Reid and Monika Pham.
Photos by Jenny antill

JONATHAN BLAKE
FASHION SHOW

6. Up-and-coming designer Jonathan


Blake held a fashion show that featured
his latest formal creations. Models
included Miss Texas 2012 Brittany
Booker. Jonathan Blake and
Carolyn Farb.
7. Faith Majors, Blakes mother Mandy
Tinkle and Lee Majors.
Photos by Kim Coffman

FRIENDS OF THE
STEHLIN GALA

8. Singer Kenny Loggins headlined


the 32nd Annual Gala, which raised
funds to support research related to
drug development, prostate cancer and
DSRCT, an insidious form of sarcoma
cancer effecting children and young
adults. Dana and Veronica Gompers.
9. Gabrielle Patout, Kenny Loggins

movers & shapers

and Lory Tauber.


10. Gonzalo and Kassidy Villegas.
Photos by John lewis

HOME SAFE HOME GALA

11. The Home Safe Home Gala


benefited Aid to Victims of Domestic
Abuse (AVDA) and was a successful
evening filled with food, wine, cocktail
pairings and charitable donations.
A selection of Houstons finest dining
establishments set up shot at the event,
held at the home of Marie and Dr.
Ed Bosarge. Chef David Cordua and
Kristy Junco Bradshaw.
12. Justice Eva Guzman, Dr. Ed
Bosarge, Marie Bosarge and Justice
Nathan Hecht.

PASSION FOR
FASHION KICKOFF

13. More than 80 guests gathered at


Deville Fine Jewelry to kick off the
upcoming Passion For Fashion
Luncheon, which benefits the Fashion
and Interior Design programs at
Houston Community College. Paula
Fyhr, Sheridan Williams and
Liz Glanville.
14. Kay King, Diane Farb and
Kelly Zuniga.
15. Dana Kervin, Dr. Mary Spangler
and Suzette Brimmer.
Photos by moniCa Kressman

LEGACY SCHMOOZE EVENT

16. Legacy Community Health


Services annual holiday Schmooze
event raised over $180,000 for the
live-saving programs of Legacy
Community Health Services HIV/
AIDS programs. Legacy provides a
comprehensive set of health and wellness programs at eight different clinics
in some of Houstons most low-income
neighborhoods. Matt and
Rosemarie Johnson, Melissa
and Michael Mithoff.
17. Legacy CEO Katy Caldwell and
Joe Nelson.
Photos by John Cox

Please email information and Photos regarding your sPecial events


related to health, fitness, sPorts, fashion and recreation in the
houston area to editorial@healthandfitnessmag.com.
hfsmag.com

50

10
9

12

11

13

14

15

beauty & style

movers & shapers

AMBASSADORS FOR TEXAS CHILDRENS HOSPITAL

18. The warmer than usual December temperatures didnt dampen


the holiday spirits of more than 500 Ambassadors for Texas Childrens
Hospital who celebrated the season at the home of Amy and Hardy
Murchison. At this tented party scene, the Murchisons presented a
check for $2.4 million to Dr. Charles Fraser, surgeon-in-chief at Texas
Childrens Hospital, who was effusive in his thanks for the generosity
of the group, explaining that their gifts will support surgery services
at Texas Childrens. Sam Pitts, Missy Pitts, Scott Archer and
Courtney Archer.
19. Laura Bellows, Phillip Daskevich and Cris Daskevich.
20. Athena Kranoskey and Ryan Kranoskey.

16

17

18

19

20

Photos by John R. Lewis and tRavis schiebeL

hfsmag.com

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Fitness Issue 2013

BEST 0

53

CITYSEARCH 2011

n its 41 years of existence, the Chevron Houston Marathon has come a long way to become the largest single-day
sporting event in Houston that it is today. The marathons inaugural year of 1972 saw 113 participants running the
course, which was set at Memorial Park. Compare that to the number of 2013 race entrants, which stands at 30,000.
Not only has the annual event grown to include the Aramco Houston Half Marathon and ABB 5K events, but its also
the qualifying course for the Olympic Trials every four years, and nishing times are allowed as qualifying times for entry into
the Boston Marathon.
The Houston event has become one of the nations premier winter marathons, consistently drawing international and
Olympic-caliber participants every year.
Elite performances at our races over the last six years, including Ryan Halls American Record, have been a boon to the
popularity of our event and have broadened its appeal beyond the traditional running community, said Brant Kotch, President of the HMC Board of Directors.`
And thanks to performances like these, the marathon, half marathon and 5K Race Day has sold out for the ninth-straight
year. But its not just the worlds top runners who are given a shot at the course. Even weekend warriors are able to race
alongside the elite. Although limits are set on the number of entrants allowed, the few unlucky who dont make the cut after
two attempts are now guaranteed a spot. With the race going to a lottery system three years ago, there is a new rule in effect
aptly titled Third Times the Charm. If a runner fails to gain entry through the lottery two years in a row, he/she will automatically gain entry for the third year.
And for those who wish to run for a greater cause, the marathons Run for a Reason Charity Program allows them to raise
funds and awareness for participating nonprots. In the programs 19-year history, it has generated more than $16 million.
The 2012 Houston Marathon marked the third consecutive year the Run for a Reason program set a new fundraising record
with $2.3 million raised for 57 charities. Not only does the program support a good cause, but it is also a great way for runners to earn a free registration for the marathon or half marathon.
New to the 2013 event are cutting-edge technologies such as athlete tracking, which spectators can use to follow the progress of friends or family members in the race. With information from the chip that runners wear to time their race, fans can
receive text message updates once the runner crosses key checkpoints along the course.
If you were not able to participate in Houstons premier sporting event this year, early registration for the 2014 race begins
in May. Check in with ChevronHoustonMarathon.com for further details.

Chevron houston Marathon and


araMCo houston half Marathon
By the nuMBers
250,000

Number of people expected to attend the


events during race weekend, including
participants, spectators and volunteers.

$50 million Amount of economic revenue for Houston


during race weekend, mostly from hotels
and restaurants.
83%

Percentage of waste diverted in 2012 due to


the Houston Marathon Committees
sustainable efforts, which included
recyclable cups at water stations

$264,500

Total prize purse awarded on 2013 race


weekend, the largest in the events history;
first-place prizes for both mens and
womens champions will be $40,000

58:23

Current half marathon world record set by


Zersenay Tadese of Eritrea in 2010;
a $50,000 bonus will be awarded should the
world record fall in the mens half marathon

59:22

Current Aramco Houston Half Marathon


course record, set by Feyisa Lilesa of
Ehtiopia in 2012; a $7,500 bonus will be
awarded should a new course record be set

60

Official number of charities that will benefit


from the Run for a Reason program in 2013

Number of hours allowed for participants to


complete the marathon course

2:06:51

Mens Chevron Houston Marathon


course record set by Tariku Jufar of Ethiopia
in 2012

2:23:14

Womens Chevron Houston Marathon


course record set by Alemitu Abera
of Ethiopia in 2012

7,500

Number of annual volunteers in the


Houston Marathons Race Crew

RAce WeekeND ScheDUle


FRIDAY, JAN. 11
11 a.m. 7 p.m.
Ironman Sports Medicine Institute at Memorial
Hermann EXPO George R. Brown Convention Center,
First Floor, Hall E

SUNDAY, JAN. 13
5 a.m.
George R. Brown Convention Center opens
5:30 a.m. - 2 p.m.
Charity & Running Club Village Discovery Green,
Waterside Landing

SATURDAY, JAN. 12
6 a.m. 11 a.m.
Charity & Running Club Village Discovery Green,
Waterside Landing

5:30 a.m.
Protestant Church Service and Catholic Mass,
George R. Brown Convention Center,
Halls B and C, respectively

7 a.m. - 11 a.m.
We Are Houston RunFest Jones Lawn on Discovery Green

Official Marathon and Half Marathon start times


6:45 a.m. Wheelchair: Marathon, Half Marathon
7 a.m. Open (including elite men and women athletes):
Marathon, Half Marathon

8 a.m. - 10:30 p.m.


ABB 5K
9 a.m. - 7 p.m.
Ironman Sports Medicine Institute at Memorial
Hermann EXPO George R. Brown Convention Center,
First Floor, Hall E

7 a.m. - 2 p.m.
We Are Houston RunFest Jones Lawn on Discovery Green
7 a.m. - 2 p.m.
We Are Houston Hospitality Tent Jones Lawn on Discovery
Green
1:20 p.m.
Finish Line closes (approximate)
2 p.m.
George R. Brown Convention Center closes

hfsmag.com

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HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

59

trumeals.com

sports & recreation

rec

7 p.m. Jan. 17, 2013


Hyatt Regency
1200 Louisiana St.

Womens Rugby
Tackles HousTon

Here in Houston, we love our football. But theres another sport


thats equally as exciting and similar in rules often referred to as
Australian-rules football though its slightly unfamiliar in this
part of the globe until now.
Beginning this year and going through 2015, Houston will play
host to 12 international womens rugby teams in the annual IRB
Womens Sevens World Series.
This historical two-day International Series, the second stop on a
new Womens World Series Rugby Sevens global tour, the first of its
kind for women, and an Olympic qualifier series, will take place Feb.
1-2 at BBVA Compass Stadium in downtown.
Catch all the hard-hitting action as the United States, Australia,
Canada, England, Netherlands, and New Zealand take on Brazil,
South Africa, Russia, Japan, Argentina, and Trinidad & Tobago in
7-minute, adrenaline-filled increments stretched over 14 total hours.
If youre not familiar with womens rugby sevens, this is your
chance to see it in action, as it will debut as one of the new Olympic
sports at the 2016 Games in Rio de Janeiro. Tickets for the Houston
event start at $15. BBVACompassStadium.com.
hfsmag.com

James Franklin
Vanderbilt

David Shaw
Stanford

Urban Meyer
Ohio State

Kevin Sumlin
Texas A&M

Bill O'Brien
Penn State

Bill Snyder
Kansas State
University

Honoring Lifetime
Achievement Recipient
LaVell Edwards, BYU

For sponsorships and


ticket purchases,
56
please visit
www.bryantawards.com

RESTORING THE

URBAN
JU G_._//

HEALTH

FITNESS SPORTS MAGAZINE

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Deadline: January 11, 2013
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SPA GUIDE

If you're a regular runner on the Memorial

Call 713.552.9991

Park trails, you've certainly noticed the


unusually open clearing surrounding the
park the past several months. Suddenly, the
park was a bit noisier, with no forestry to
block the sounds of nearby freeway traffic.
Thanks to the drought of 2011, dozens
of trees had to be removed from this urban
forest. But on Arbor Day,Jan. 26, the city
will be working on replacing those much
needed trees to the park, and you can help
restore it by volunteering. Grab your
gloves and shovels and head to the park
beginning at 8 a.m. to join hundreds of
other volunteers replanting Houston's trees.
During Arbor Day 2012, nearly 2,000
volunteers planted 25,000 trees in four
parks, and the Houston Parks and Recre
ation Department is hoping to draw more
volunteers to plant more trees this year.
Efforts from various nonprofit organiza
tions, including Memorial Park Conser
vancy, have helped spark the cause. In fact,
the Houston Livestock Show and Rodeo
donated a $250,000 grant to the Conser
vancy, and a recent "Art For the Trees If
You Please" art benefit raised $9,000
for new trees.
Volunteers are also welcome to join the
efforts at Hermann, MacGregor, Montie
Beach, De Zavala or Tuffiy parks. For more
information on Arbor Day 2013, visit the
Houston Parks and Recreation Depart
ment's website at Houstonparks.org.

HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

61

sports & recreation

running

run
for SucceSS
By Jason Roy

Ill never forget these two female clients I


trained for the Houston marathon several
years ago. They were about the same age,
both had run a pair of half marathons in
the last year or so, about the same body
type with no physical limitations.
The texts I got from both of them
after the race were far from similar!
Susans text informed me she was in
the medical tent with horrible knee pain,
stomach cramps, and a flurry of other
physical issues. Deborahs text was from
one of the party tents or something, feeling
great, eating a recovery snack, and enjoying
the day. Susan went through the motions
in the gym with me, and on her runs.
Conversely, Deborah killed it in every
workout. She challenged herself and
allowed me to mold her body and
cardiovascular system so that it produced
real improvement and amazing change that
paved the way for her to qualify for Boston!
Now that I have shared that tidbit
with you, heres the way to improve, be
your best and have a great half marathon
or marathon.
Have a plan and stick to it. If its not
challenging enough as time passes, make
necessary adjustments to your training plan.
Life happens. If you have to miss a
workout or a quality long run (due to travel,
hfsmag.com

a cold, etc.) then just move on and pick up


as soon as you can.
Typically you should be doing two short
runs a weekone hard run (should be
very challenging, high-intensity) and one
very easy run (what is deemed a true
zone 1heart rate stays around 65% of
max hart rate. You should be able to easily
hold a conversation if you were running
with someone.)
Two gym workouts weekly are vital.
One workout should be tons of
challenging cardio-based activity paired
up with tons of core and abs training;
the other workout should be structuralbased, including weight training and
full-body work that utilizes as many muscle
groups within the one exercise. An example
would be: do a 20-foot forward and reverse
bear crawl, followed immediately by 45
seconds of mountain climbers and 45
seconds of Swiss ball plank lateral
jacks. Rest 1 minute and repeat twice.
(A qualified professional fitness trainer is
ideal to get you to the next level.)
Nutrition must be as clean as possible on
a regular basis. Yes, the once-a-week free
meal of Mexican food, for example, is perfectly fine. But otherwise your goal should
be, primarily speaking, to have a protein

62

source and vegetable or fruit at every


meal and snack. Add in a healthy whole
wheat (maybe even gluten free) carb
source once or twice a day depending on
what training you did or will do that day.
Hydrate religiously!
Stretching and rest are the final keys to
success. Stretching should be done daily.
Buy a foam roller and roll out your quads,
hamstrings, calves and back muscles.
Roll out your iliotibial band (IT band) daily.
Cicero once said: It is exercise alone that
supports the spirits, and keeps the mind
in vigor. Complacency is boring and
produces no feelings of accomplishment,
nor marks you as a role model for those
who know you. However, approaching your
training with vigor and a desire to achieve
will impact you and others around you with
dividends that cant be quantified.
Believe in yourself, train hard and be
proud to have all you have. Success is at the
finish line only!

Jason Roy is a long-time veteran of the fitness


industry. He is a local gym owner, trainer and
nutritionist. Contact him through his website
at Svwellness.com.

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HEALTH & FITNESS SPORTS MAGAZINE

Fitness Issue 2013

63

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sports & recreation

fitness enthusiast

Thirty-three-year-old Jeralan Kannady


is a man with very little down time these
days. He teaches physics at Eisenhower
High School in Aldine ISD, is a group
exercise instructor at Lifetime Fitness
(Lake Houston) and on weekends,
the national black belt champion can
often be found at karate competitions
across the country.
His talent in the martial arts developed when he was young, after a few
years of watching his younger brother
compete in the sport.
My brother has been involved since
he was about 9. I used to go to his
tournaments and cheer him on, and
even provide critiques for some of his
techniques while sparring. After a few
years, people started asking me why I
wasnt competing, so eventually I did.
Since then, I have won several local,
national and international amateur titles,
and a couple of national black belt titles.
Team Gipsy, our team, frequently travels
across the country to large-scale tournaments, and I join them during
the summer.
Kannady now teaches at the high
school where he starred as an athlete
in the 1990s. He was a football and
track standout who went on to play
defensive end at Concordia University
in Seward, Neb.
I also ran sprint distances for both
Concordia and Sam Houston State,
where I transferred after my freshman
year at Concordia. I was a regional
finalist in the 200 my freshman year
at Concordia.
After graduating from Sam Houston
State in 2002 with a BS in Kinesiology,
Kannady was fortunate enough to land
a job very close to home.
This is my fifth year of teaching.
I have always known I wanted to teach,
since the seventh grade, actually. I love
sharing what I have learned with people.
And the enthusiasm I see in students
when they master a new concept or get
something right for the first time is an
amazing motivator to me. I plan to move
hfsmag.com

photo by EmpirE FacEs

Jeralan
Kannady
By Lisa Malosky

on and try my hand at professorship


when I get closer to retirement,
but for now, I enjoy high school.
Kannady loves teaching so much,
after he leaves the school classroom he
enters a different kind of classroom at
Lifetime. There, he teaches both Spin
and Total Conditioning classes.
In his free time, Kannady is also
training for his first triathalon. He says
he is motivated by the unknown.
I have never been an endurance
athlete; everything I competed in was
suited to my fast-twitch nature. Doing
endurance events presents a challenge
my body hasnt ever experienced. My
body is going through its struggles,
and Im having to re-train my body to
do things so differently. Its done its part
to re-shape my image of what fitness
means. I am enjoying the process.
The process includes five days of gym
workouts, three of which are dedicated
to teaching group fitness classes and one
to long runs.

64

I try to mix in weight training on the


day with my short run and before my
long run. I use my Total Conditioning
day to focus on strength and usually do
additional weight training after Im done
with class.
His schedule may have to change in a
few months, however, because his wife is
expecting their first child, a boy, in April.
After the baby, Im expecting to have
to rearrange my training to account
for the lack of sleep I know is coming!
As far as my workouts, they will have to
increase in intensity to account for the
lack of time. Marathon training, with
a newborn, figures to be an interesting
venture, but one I am looking forward to.

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