Cross Training

Cross Training is growing every year by 'leaps and bounds', and it's here to stay, and a great way to get in top shape. You always want to be sure you have an instructor who is certified in conducting group fitness classes, and that they continue to mix up those classes to give you true cross training results and experience to benefit you for years to come. As always...consult a physician before starting any exercise regimen. Until next time... 'Work Hard, Stay Fit!'

If working full time wasn't hard enough, trying to keep up with your fitness is also important. Hitting the gym six days a week during conference calls and late nights might seem like an impossible task, but it doesn't have to be when you can bring the gym to you by learning about Cross Training.

What is Cross Training Where can you find it? What can it do for you? These are all questions many of us not familiar with this type of training are asking ourselves, and as Cross Training becomes more and more popular, so do the questions. So, in this article, we are going to explain what Cross Training is and some of the exercises you can expect to do with this type of training.

Cross Training is an effective way to get fit that just about anyone can do. It is a strength and conditioning program that is a constantly varied exercise regimen that consists of functional movements that are usually timed. The total workouts are usually short, 30 minutes or less (depending on the instructor), and do not require too much equipment, so you can do some of the exercises in the comfort of your home, or outside in the fresh air. Some of the benefits are enhanced weight loss, reduced risk of injury, and improved total fitness.

You will find hundreds of thousands worldwide doing some type of Cross Training, from kids, soccer moms, cops, grandmas, Navy Seals, amateur and professional athletes of all kinds, and many others are pushing themselves to their limit to become stronger, and much better conditioned individuals.

Here are a few great exercises:
Air Squat - You move from the standing position to a squatting position with the hips below the knees, and back to standing.

Box Jump - From a standing position on the floor, you jump and land with both feet on top of a box, and fully extend before returning to the floor. Typical box heights are 15'', 20'', 24'', and 30''.

Burpee - Beginning in a standing position, drop to the floor with the feet extending backwards. Touch the floor with the chest, and then pull the legs forward, landing in a squatting position before standing up, usually ending with a small jump.

Push Up - Starting in a plank position with the arms straight, lower your body until the chest makes contact with the ground, keeping the body straight throughout, nad push back up into the plank position.

Kettlebell Swing - Swing a kettlebell from between your legs to overhead, and back.

Running - Muster all the strength you have and make a run for it...literally. Typical distances range from 100 meters to 1 mile.

Double Under - With a jump rope, make two passes per jump instead of just one.

Walking Lunge - Breathing normally, step forward with your right foot, bending both knees so that your front knee is aligned over your ankle and your back knee comes close to the floor. Before your back knee touches the floor, push up with your back left leg, forcing the weight of your body through your right heel, simultaneously bringing your left foot together with your right foot. Without pausing, alternate legs.

Bioidentical Hormone Replacement Therapy: Is it right for you?

Science has taken a lot of strides throughout the years. Researchers have the ability to cure and prevent diseases that were once known as silent killers. But, once in a while, a topic will continue to puzzle many people. Is it safe or not? Although Hormone Replacement Therapy was once routinely used to treat menopausal symptoms and protect long-term health, since a decade-long study showed alarming results from the therapy, it came to an abrupt halt. Today, those results have been questioned and now more doctors are introducing the therapy back into many people's lives. Is it for you?

As we get older, we lose hormones that could affect our energy levels, weight, sleep, libido, and could potentially have many other side effects. Hormone Replacement Therapy consists of medications containing those hormones the body no longer makes during the natural aging process. The most commonly used is Bioidentical Hormones. They're derived from plant chemicals, not synthesized in a laboratory and custom made just for you.

"Replacing your hormones can be extremely beneficial for people with chronic symptoms," Johanna Devryer, M.D., from Tampa Rejuvenation, in Tampa, Fla. says. She says some patients "don't even have to be pre-menopausal to need it. Losing those hormones can severely affect some people's lives. Some men and women have constant night sweats, loss of energy, and even depression."

Until recently, a large clinical trial found that the treatment actually posed more health risks than benefits, including breast cancer and stroke, especially in older women. "A lot of women were scared," Dr. Devryer said. But, recent studies out of Britain show the complete opposite and researchers have mentioned some flaws in the 2002 study, one of them being the use of synthetic hormones. Now the question remains: Is it safe?

"I feel like overall, it has been more accepted and more doctors are becoming aware of the benefits," Dr. Devryer said. "Bioidentical Hormones could be safe and the therapy could be used effectively without risks," she said.

Dr. Devryer believes it's all about creating an individualized plan and supplying constant monitoring. "I look at the best way to administer the drugs. Some people need shorter therapy, others benefit from longer therapy. It's all about knowing what's happening at all times," she said.

She says the therapy could potentially not be safe for people prone to certain conditions. "It's important to be aware that the therapy is not for everyone. Whenever we are dealing with medicine, there are risks," she said. Hormone therapy could also be beneficial to males.

If your symptoms are affecting your life, Dr. Devryer recommends seeing a doctor to see if the therapy is right for you. According to the Mayo Clinic, your age, type of menopause, and time since menopause play a significant role in the risks associated with hormone therapy.

What Your Smile Says About Your Health

We all know the importance of brushing, cleaning, and flossing our teeth. Memories of getting nagged to brush our teeth every night before bed, a process that has become ritual to most people, come to mind when we think of oral hygiene. However, as we get older, it becomes easier to forget about the importance of oral health because it is hidden inside of our mouths, making it less of a priority. We might not realize that our teeth can actually affect the health of our body as a whole. The status of your oral heath could affect or contribute to some disease including:

Cardiovascular Disease: More than 90 percent of patients with heart disease also have gum disease. Our mouths hold tons of bacteria. These bacteria can be linked to the cause of plaque in the arteries, inflammation, infections, and heart disease if released into the bloodstream. Research suggests that inflammation of the mouth can increase chances of inflammation throughout the body.

Pregnancy: During pregnancy, changes in hormones can affect changes in the mouth, making the gums more sensitive. Periodontitis, a severe form of gum disease, has been linked to premature birth and low birth weight. Scientists think that germs and their products can travel through the blood from the site of the gum disease to the womb.

Endocarditis: When harmful oral bacteria are released throughout the bloodstream and attach to damaged areas of the heart, it can cause an infection of the lining of the heart (Endocarditis).

Diabetes: People with diabetes are more likely to have gum disease because diabetes can lower the body's ability to fight off infections. Inflammation caused by periodontitis can weaken the body from controlling blood sugar levels.

The best ways to protect against unwanted health problems relating to your oral heath, are to visit the dentist every six months, brush and floss your teeth at least twice a day,and to eat a healthy diet.

Foods that are great for oral health:
Citrus Fruits: Fruits rich in Vitamin C such as guavas, kiwis, oranges, papayas, and strawberries, are great for gum health. Vitamin C is important for the health of gum tissue, and, without it, gums can become more vulnerable to bacteria caused by Periodontitis.

Vitamin A: Vegetables like sweet potatoes, carrots, green leafy foods, and green peas are rich in Vitamin A, which helps promote enamel formation and aid with gum healing and prevents bleeding.

Calcium: Foods like yogurt, milk, and cheese, are full of calcium and are essential for bone health for a strong jaw and teeth.

Green Tea: Green tea is not only great for relaxation, but it can also help prevent gum disease, cavities, and bad breath. Green tea contains catechins, a type of antioxidant that can kill bacteria that lead to plaque and bad breath.

Yoga is for Every Body

Every day the phone rings at a yoga studio with someone stating, "My doctor recommended I try yoga." Similarly, callers will declare "I'm old, I'm overweight, I have arthritis, I have fibromyalgia, I can't balance." Many of these excuses wrapped in inquiry are from those afraid to try yoga. They've seen the cover of a yoga magazine or book in which the yoga practitioner is contorted, beautiful, 23, thin and smiling like this is how she wakes up. Yes, that yoga is available. No, that's no all there is.

People come to yoga for many different reasons, chief among them being stress-relief. This may be yoga's biggest gift. Yoga, in many of its forms, relaxes the body and calms the mind. This give the adrenal glands a break and takes us out of fight or flight, even if it's just for an hour so.

Our culture has escalated over the past few decades into a 'doer' mode. The more we do, the better people we are. Accomplishment and competition are everything. Children are over-scheduled, parents hold down or more jobs while still trying to shuttle kids to their various appointments and hold the family together. The economy has created a tremendous amount of stress. Homes and jobs being lost or even the threat of that happening, puts the body in constant readiness to react. Yoga helps take you from reaction mode to being able to respond. In other words, that tiny beat before jumping into reaction, you're able to consider how to respond.

Nearly every style of yoga can help relieve stress, from the gentlest to the most vigorous. If you're new to yoga, it is recommended that you start at a gentle or beginner level. The beginning level classes offer the most instruction for each pose, they move a little slower, and the teachers take a little more time to help align students and explain the benefits of each posture.

In most gentle classes, you will find every shape and size of body, ages ranging form teens to the nineties, and a very welcoming atmosphere. Everyone comes to yoga with their 'stuff'. The fact that someone can touch their toes, does not make them enlightened. People are working through injuries, illnesses, back trouble, work trouble, relationship issues, and stress, among other things.

In yoga, the focus is inward. As humans we will immediately visually assess a situation, like a yoga class, and make comparisons. 5-10 minutes into a gentle class, your attention will be brought from the external world of competition and ego, to the internal world of peace and self-acceptance.

As you become comfortable with the postures in the beginning levels, you may choose to try other more vigorous classes, or stay right where you are. It is always your practice. Always your choice.

There are many studios and many styles of yoga. Try the studio closest to your home or work. Or, the one your friend has been bugging you to go to. If it doesn't feel right, try another class, another teacher, or another studio. But, most of all, don't be afraid to try.

Health Benefits of Massages

When we are stressed, it's not uncommon to hear the words 'I need a massage' come out of our mouths. If we close our eyes, we can almost put ourselves in the moment, and instantly feel more relaxed. That's because it works. Getting a much needed rubdown not only reduces stress, but it can be beneficial in many other ways.

We picked the most common types of therapies so you can decide which one you'd like best.

Swedish Massage Therapy: Massage therapists use long smooth strokes, kneading, and circular movements on superficial layers of muscle using massage lotion or oil. This massage can be relaxing, yet energizing. This is the best option for first timers.

Aromatherapy Massage: Massage therapists will add one or more scented essential oils, derived from plants, to address specific needs. Essential oils are believed to have a powerful effect on mood by stimulating two structures deep in the brain known to store emotions and memory.

Hot Stone Massage: Heated, smooth stones are placed on certain points on the body to warm and loosen tight muscles and balance energy centers int he body.

Deep Tissue Massage: It's designed to relieve painful troubled spots in your body. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin. It works great if you have a muscle injury.

Shiatsu: It uses localized finger pressure in a rhythmic sequence. Each point is held for two to eight seconds to improve the flow of energy and help the body regain balance.

Health Benefits:
There have been many studies done on the benefits of massage therapy.

• A study by the Touch Research Institute at the University of Miami School of Medicine shows that massage therapy relieves depression and anxiety by affecting the body's biochemistry.
• Just 10 minutes can reduce muscle inflammation.
• Massage affects delta waves, the kind of brain waves connected to deep sleep.
• It can increase a person's disease fighting white blood cells and boost immunity.
• It improves symptoms of PMS like bloating and mood swings.
• It's a beauty must! It increases blood flow, which pumps to slack skin, and encourages lymphatic drainage. It also adds vitality to a dull complexion. 

So if you find yourself feeling a little down, make an appointment today!

The Price of Beauty

Fighting the aging process can sometimes be exhausting and expensive. Did you know women spend eight billion dollars on cosmetics every year? Time is our worst enemy in the war against wrinkles, especially in Florida. Sometimes relying on our beauty regimen is just not enough. There are ways to fight the clock without making a trip to the plastic surgeon and it has a lot to do with your lifestyle.


Toxins are part of our everyday life, but the most damaging to our skin is called BPA, or Bisphenol A. This organic compound exhibits hormone-like properties and is found in plastic bottles and canned foods. It mimics our hormones, especially estrogen, and can cause an imbalance. When we have a hormone imbalance, it can increase a woman's risk of heart disease, and even negatively affect our organs and their bodily function. Our skin, the largest organ in the body, can also be affected by these imbalances. When purchasing anti-aging materials, look for products that say BPA free. Also try taking milk thistle supplements. It helps the liver to cleanse toxins out of the body.

We all have our guilty pleasures and sometimes it involves snacking on sugary sweets. Sugar causes inflammation of the skin. Inflammation leads to cross linking of collagen, that reduces the amount of collagen in your body. Collagen is a protein that naturally occurs in the body, an keeps your skin elastic and healthy. Sugar can also be found in white and brown foods like breads, pastas, and potatoes. Beside to read the food labels carefully, and try to avoid consuming products with excessive amounts of sugar.

Have you noticed a bad night's sleep can wreak havoc on your whole day? It can also do the same to your skin, hence the term 'Beauty Sleep'. Lack of sleep can lower your immune system defenses, inhibiting cell turnover. This causes your skin to look dull and droopy. When we sleep, this is the time cellular repair occurs and growth hormones are stimulated and released. Make sure you are getting at least seven to eight hours of sleep every night to keep your skin looking gorgeous.

You can also beef up skin elasticity by stimulating the production of Hyaluronic acid. This is a natural substance in your skin that can be increased by eating raw vegetables. The chemical is sensitive to heat and gets destroyed when cooking. Eating raw carrots, kale, and spinach leaves can do wonders to improve your skin.

Lastly, massage your way to a younger self! Massages improve collagen production that tends to break down over time causing your skin to thin. Try massaging the area under your eye busing a pinching and twisting motion, moving from the inner eye, near the nose, toward the outer edge of the eye. This massage movement helps build up and thicken the skin. So next time you want to stop the clock, try these tricks to stop time in its tracks!

Healthy Foods For Building Lean Muscle and Attractive Weight Gain

Lose the fear of carbohydrates, fat, and calories. Natural proteins and safe starches are essential for lean muscle building and attractive weight gain. Healthy athletes eat the right carbs, fats, and proteins to have sustainable energy for their workouts, heal their bodies, make significant gains, and to prevent burnout. You should too! Just keep in mind that disproportionate amounts of carbs and a sedentary lifestyle lead to unhealthy fat gain.

Balance is key. Be creative and combine natural sources of salt, sugar and fat to create tasty, guilt-free snacks. Ones that fuel your body and hep you to develop lean muscles and solid weight gain.


1) Grass-fed beef
2) Grilled or Rotisserie Chicken
3) Salmon
4) Tuna
5) Sardines
6) Liver pate
7) Sweet and White Potatoes
8) Plantains
9) Yams
10) Root vegetables cooked in healthy fats or dipped in pate


--------------------------------------------------------------------------

11) Bananas
12) Avocados
13) Bone marrow
14) Coconut milk
15) Raw eggs
16) Ice cream made with coconut milk, vanilla, and eggs
17) Chocolate pudding made with avocado and cocoa powder
18) Plain raw nuts
19) Dried fruits
20) Guava

Yoga Poses To Do At Your Desk

We all know how hard it can be to sit at your desk for eight straight hours. Your neck starts to hurt, your back aches, and it's horrible for your health. You need to stretch it out, but you also need to stay at your desk. The ultimate dilemma.

Here's the solution: These are several yoga poses that you can do at your desk. They will help to relax you, and work out some of your kinks. It's important to move, at least a little bit, while at your desk. It's horrible, for so many reasons, to not do anything for such a long period of time.

These poses will help you to feel more alert at your desk, and ready to conquer whatever tasks lay ahead of you.

Scale Pose: Sit at the edge of your chair, press your hands down on either side of your hips and raise your legs and butt up off the seat. Engage your deep abdominal muscles and keep the tops of your shoulders down; hold for 3 to 5 breaths. Lower and repeat 2 more times.

High Alter Pose: Inhale and lift your arms; clasp your hands and invert your palms. Lean to your left. Hold for 5 to 8 breaths, then switch sides.

Twist: Turn to your left. Use your left hand on the back of the chair to deepen the twist. Hold for 5 to 8 breaths, then twist to the other side.

Cow Face Arms: Bring your left arm behind your back and right arm behind your head. Clasp fingers if you can. Hold for 5 to 8 breaths; switch sides.

Ankle to Knee: Place your left foot on your right knee, letting left knee drop open. Keep your back straight; lean forward to stretch deeper. After 5 to 8 breaths, switch sides.

These poses will help you to stay limber throughout a grueling day of stagnancy. 
(Information and Pictures from Health.com)

Go to SearchMyCity.com to check out even more health tricks to keep you alert and fit! 

7 Things To Do When the Scale Won't Budge

Every diet has its glory days and its bad days. It's easier to see results in the first few weeks, but sooner or later your scale will stop cooperating and you will reach the plateau effect. This is normal - just because you are not seeing the numbers drop like it did in the beginning, doesn't mean your body is not going through changes. Here are seven tips to help you through it:

1) Get some sleep
A study published in the American Journal of Human Biology found that the sight of junk food following a sleepless night triggered the brain's reward centers, making the food seem more appealing and tempting. This also works for the buffet line - sleepless nights could mean bigger portions of food, another study found. Get some rest and fill your plate with the necessary foods that will keep you full the first time around and you won't need to make the trip back for seconds.

2) Understand You Calorie Intake
Don't expect the pounds to melt away at the same rate as your partners'. Everybody is different, so when you start your program, a good rule of thumb is to divide your weight by 100 and that's how many pounds you should strive to lose each week.

3) Form a New Habit
Snacking in the middle of the night is a natural thing to do when your diet throughout the day is not enough to keep you satisfied. You will see that some habits are harder to break than others, but don't let it discourage you. Try switching your usual midnight snack of chips for Greek yogurt, for example. Once your lifestyle has changed, and you are eating a more fulfilling diet, your body will learn to live without the snacks.

4) Avoid Fat Free Products
The name sounds good, but it's actually terrible. Manufacturers remove the fat, but still pack the product with sugar. If you have to pick, go for the Low Fat version.

5) Weigh Your Portions
We constantly hear about portion control when we are trying to lose weight. That's because today's portion sizes are almost triple than what the USDA recommends. You can downsize the weight without giving up your favorite foods by using a scale in your kitchen. Rely on portion sizes in grams, or ounces, instead of tablespoons or cups.

6) Don't Stress It - Really, Don't!
Stress plays a profound role on weight loss. When you worry, your body will produce a lot of cortisol; it will, in turn, then produce more insulin to buffer the effects of the cortisol. Insulin is a fat storing hormone, and will cause you to store more fat around the waist and help you retain sodium.

7) Start Taking Measurements
The number one rule of weight loss is to always remember to take your measurements! Sometimes fat turns into muscle and your scale won't keep up with you. Your Body Mass Index and heart rate are also just as important as the number on your scale. Make sure to constantly check those numbers as well.

Incorporating Fitness Daily

At one time or another, everyone has tried to lose weight. Perhaps those efforts were to no avail. It's important to eat the right things, and avoid the wrong things. We all know this. We also all know that exercise is key if you really want to shed those pounds. 

BUT, it can be incredibly difficult to stick to a fitness plan. You have to make the commitment, and often spend money, to find something that really works for you. How about the things you can do at home? It's much harder to gain the motivation when you have your soft bed calling your name from the other room. 

Here are a few tips to help you fit in some exercise into your daily activities/ chores:

1 - It's time to let go of making things easy. 

We all do it. We gather our hulk powers and grab all of the groceries so that we only have to make one trip. We bring a basket so that we can put all of our laundry into it after it's done drying. We make excuses, and we may not even realize we're doing it. Instead of trying to be a superhero, try only taking in one bag a time after a trip to the grocery. That way, you're going back and forth more often. Try taking one item from the laundry at a time. Stop lying to yourself. You're not in that much of a hurry that you can't take the stairs down or up, rather than take an elevator. If we stop being so efficient, we might be able to exercise more on a daily basis.

2 - Utilize your relaxing time.

Whether you love reading a book, watching TV, or listening to music, it's time to incorporate a little fitness into it. It can be a struggle to have to choose between watching the newest episode of your favorite show, and breaking a sweat. This way, you can do both. While the show is on, you can do crunches or lunges. You can lift weights, or do push ups. You can do jumping jacks, or leg lifts. If you're just too dedicated to your show, you can always do these exercises on commercials. 

3 - It's time to let go of the convenient. 

If you're going to wash your car, go ahead and do it by hand. You'll probably get out all of the dirt that's there, and you will have put in a solid period of time where you were moving around and flexing your muscles. Instead of driving the two minutes down the road for that drink you really want, walk. You'll appreciate the lemonade more if you've worked up a thirst by the time you get there. 

4 - Choose better fun activities.

You're hanging out with your friends, and you're having fun. You're watching a movie, or just sitting around drinking. Perhaps you even went out to dinner. While all of these things have a time and a place, you can always suggest more active things to do. You and all of your friends want to hang out, but are struggling to figure out what to do? Suggest going swimming, or going to a skating rink. Try out walking around a mall all day. You can even go outside and play a game of football or baseball. 

Staying healthy and fit is a struggle when you have a life outside of fitness. You want to come home and relax. However, if you take the extra few minutes, or incorporate the fitness into your relaxing time, you'll find that you have more energy to stay up and relax. You can find the time to exercise. Simply pay attention.

Welcome Dr. Anthony Pizzo Skin Savvy’s New Medical Director

With over 25 years experience in facial aesthetics, founder Toni Sloman has spent the last 10 years focusing on nonsurgical skin care and facial injections. Her Advanced Registered Nurse Practioners, Barbara Barcelona and Jennifer Cash, are highly skilled and experienced. They perform a variety of restorative laser procedures to the face and neck. The team is rounded out by medical aestheticians Veronique Jones and Jennifer Barnes, specializing in the latest and most advanced therapeutic skin care.

Facial Rejuvenation:

• Voluma

• Juvederm Ultra and Juvederm Ultra Plus

• Dysport

• Restylane and Perlane

• Botox

 














Laser Treatments:

• The Sciton ProFractional™ quickly and effectively treats wrinkles, acne scars, skin tone and texture, and pigment in a single pass treatment.

• The Sciton BBL (Broadband Light source) is the most versatile intense pulsed light system available.

• SkinTyte is a fast and effective laser therapy for improving the appearance of aging skin and activating growth of collagen. The procedure works to strengthen skin and increase its elasticity.

Skin Care Treatments:

• The Hydrafacial uses a vortex-fusion vacuum, providing cleansing, exfoliation, extraction and hydration, all while infusing antioxidants, peptides and Hyaluronic acid.

• The MicroPeel procedure is a three-step clinical procedure combining dermaplaning, chemical peeling and cryogenic ice therapy to reduce the appearance of fine lines, wrinkles, hyperpigmentation, laxity, dullness and skin imperfections.

Visit www.skinsavvyrx.com For up coming events!

Don't forget! If you take a look at searchmycity.com, you can find similar salons and spas near you!