January 2008 Archives

Frenchie Gilliam

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feature10108.jpgA model lifestyle

by Bonny Osterhage

It's hard to imagine, but professional model Frenchellen 'Frenchie" Gilliam has been told by a few potential clients that she needs to lose weight. Fortunately this 5-foot 9-inch, 135-pound beauty has a brain in her pretty head.

"I just say 'thank you' and go on," she says with a smile.

In a business where young women often starve themselves in order to be considered pretty, Gilliam is a breath of fresh air. A competitive volleyball player, she is athletic, fit and trim without being dangerously skinny. She has a beautiful head of long blond hair and blue-green eyes that light up when she talks about her future plans to be -- of all things -- an accountant.

"I have an internship this summer that I am hoping will lead to a full-time job after I graduate," says the 23-year-old, who is in her last year of graduate school at University of the Incarnate Word.

The right place at the right time
In high school, this Hondo resident entered the Medina County Beauty Pageant, not once, not twice, but three years in a row--and she never even placed! Undaunted, she went on to try the National American Miss Pageant in Houston, and although she still didn't place, she met San Antonio resident Lari Nelson, owner of the Lari Nelson Fashion Group, and her career was launched. "Lari was a judge, and I met her during the interview portion of the pageant," explains Gilliam. "She got me started in modeling." It was through Nelson that Gilliam met her current agent, Sue Weber, and Gilliam's career began to take off with informal modeling and runway work in both San Antonio and Austin.

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At the top of her game
As if a successful modeling career weren't enough, Gilliam is equally successful on the volleyball court. She fell in love with the sport in the eighth grade. With her height and athletic ability, she was a natural. The University of the Incarnate Word recruited her from high school, but Gilliam passed on the offer, choosing instead to take some time off. She attended North West Vista College for two years before deciding to approach the UIW volleyball coach to see if there were still an interest.

"He remembered me as if it were yesterday and offered me a four-year-scholarship," she says with a smile. With Gilliam playing middle blocker and right side, the team enjoyed many victories before recently winning the conference championship title.

A healthy attitude
To keep herself in top shape for modeling and volleyball, Gilliam strives to maintain a healthy lifestyle, which doesn't include crash diets. Instead she follows a sensible approach that includes at least 20 minutes of cardio almost every day combined with a little bit of strength training. She eschews tea and soda in favor of guzzling water, and she eats small meals throughout the day.

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"I mainly try to keep things balanced and not overdo anything," says the self-professed carnivore. "I find that balanced and small works well for me."

Between taking nine graduate hours, playing at least 20 hours a week during volleyball season and modeling on the side, this active young woman is a refreshing role model. The advice she offers to those who want to break into the modeling business? "Try to find your inner beauty," she says.

Gilliam also recommends having a healthy and positive body image, even in the face of anyone who insults you. "If someone tells you to lose weight, ask yourself if it is really feasible for your body to weigh that much less. Then ask yourself if you really want to look unhealthy," she says."And remember," she adds,"that is only the opinion of one person in the industry. For every five out of 100 who say that, there are another 95 who might want to hire you."

Look Great in 2008

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By Shannon Sutton

Holiday shopping, food, fun and family make for easy excuses to slack off when it comes to "gym-time." Compound that with all the stuffing, pies, eggnog and rich creamy casseroles and desserts, and those new Christmas outfits can start to get snug pretty quickly! Forget the guilt, and move forward full speed. How great would it be to transform yourself and really look and feel good by Spring Break? It is possible!

I suggest starting your day with cardio.

A morning jog or brisk walk to get your blood pumping should give you a good charge throughout the day. You can do calf raises while washing dishes, squats while doing laundry, crunches while playing with the little ones or while watching television, or do dips while you're cooking. Little exercises throughout the day make for a pretty good workout by bedtime, and that's without even setting foot in a gym, which is a perfect plan for your "off-days"... and the caloric expenditure really adds up!


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1. Calf Raises
Stand with feet slightly apart and parallel. Rise from your heels, shifting weight to the balls of your feet. Hold for a count, and slowly lower. Perform 15 - 30 or until calves fatigue. Stretch and perform two to three more sets. Note: May be done individually or simultaneously.










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2. Squats
Stand with feet spread. Engage your abs and lower to squat position (keeping your knees and toes in line). Squeeze your glutes and rise back to starting position. Repeat desired number of reps and sets (stretching between sets).

 

 

 

 







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3. Crunches
There are countless ways in which to work out your abs. It is very important to draw your navel in while performing abdominal and oblique work. Variation is the key to a thorough core workout. I would shoot for at least 250 crunches of some sort throughout the day.

 

 

 




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4. Dips
Tricep dips not only work out your triceps, but they work out your biceps, deltoids, latissimus dorsi, forearms and core, too. You can do dips using a chair, a countertop, a step or anything sturdy that is slightly elevated. Begin with your hands down by your sides and slightly behind you on the platform you will be using. Shift weight to arms and upper body. Slowly lower yourself to no further than a 90-degree elbow bend, and return to starting position. Repeat.

 



Shannon Sutton is an independent C.P.T. (Certified Personal Trainer). Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact Sutton by phone at (210) 722-3962 or via E-mail at jssutton2003@yahoo.com.



Perfect Posture

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Know your yoga asanas

by Laura Brookover

Bring in the New Year with a bang! Here are two Yoga asanas (postures) that will strengthen, firm and tone your body for a happier, healthier New Year!

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Chaturanga (high plank pose)
This asana is a power-packed full body strengthener that is especially effective in toning the tummy and trimming the waist as it addresses core strength. An added bonus: the triceps, shoulders, back and glutes are also toned! Be sure to hold your belly in, "drawing in at the core" from the belly button down, as if there were a string attached to your bellybutton, pulling back through the spine. Also important, keep the hands directly under the shoulders ... not too far ahead and not too far behind. This will help stabilize your balance. Finally, set a goal. Try the plank pose once, and see how long it takes for you to reach a point where you feel muscle fatigue. This is indicated by a slight quivering of the muscles. If, for example, you reach muscle fatigue at 30 seconds, set a goal of doing three or four plank poses for 30 seconds. This is a great asana to do daily!

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Virabhadrasana (warrior pose)
The warrior pose strengthens the lower body, working almost every major muscle group below the waist! Try this one while looking in the mirror. Place one foot forward and one behind in a soft lunge. Slowly lower into a deeper lunge with the stance low and wide with the legs as far apart as you can tolerate for maximum benefits. The front foot has the toes facing directly forward. The back foot is almost parallel to the front and back of your mat, or 90 degrees from the direction the front foot is facing. To protect the knee joint, make sure that if you look down to the front foot you can see it. If you cannot, you need to either come up a little higher or make the legs stand apart wider. Begin to observe the breath as it flows across the area between the nose and the upper lip. Count five exhales. Slowly come out of the pose. Repeat three times on each side.
 
Laura Brookover teaches a limited number of classes in San Antonio, including Prenatal & Mommy-Baby Yoga at Destination Maternity and Bikini Bootcamp at Anytime Fitness, (210)497-0000. For more information, log onto the Web site at www.laurabrookover.com, or E-mail info@laurabrookover.com.

health10108.jpgby Erica Haller-Stevenson, MPH, CHES

Many people quit smoking as part of a New Year's resolution only to resume smoking a few days later. You may have already considered the benefits of quitting, such as improving your health and appearance and saving money. Maybe you decided to quit smoking to reduce your family's exposure to dangerous second-hand smoke in your home or car. Whatever your reason, quitting is a big decision. It is hard to quit smoking because you are combating two strong factors: physical and psychological dependence. To kick the habit, you must deal with both of these elements.

Each person who has quit smoking had a different experience and a different response to the process, but there are some common steps everyone can use.

Set a date
• Make it soon. If the date is too far away, you might talk yourself out of it.
• Choose a low-stress day.
• Mark it on your calendar.

Create a plan
• Announce your quit date to your family and friends.
• Get rid of your cigarettes and ashtrays.
• Develop a support system. Get your friends and family to be your cheerleaders. Investigate smoking cessation support groups or counselors, like the telephone-based Quitline operated by the American Cancer Society.
• Make a plan to cope with obstacles. Think of all of the things that might tempt you to smoke and decide how to beat them.
• Talk to your primary health care provider about nicotine-replacement therapy as an option.
• Care for your health: Eat healthful foods, drink lots of water, get plenty of rest, and relax from stress.

Cope through withdrawal
• Cravings often clear up in 10 to 20 minutes, so delay any intention to light up.
• Distract yourself while you experience cravings. Switch to another activity, or go for a short walk.
• Chew sugarless gum or candy or healthful snacks.
• Change your daily routines to avoid your triggers to smoke.
• Consult your support group members for advice and comfort.

Maintain
• Remind yourself why you quit smoking.
• Calculate how much money you have saved and how many cigarettes you did not smoke by using a health calculator on the Internet.
• Reward yourself, celebrate your progress.

Congratulations on your decision to quit smoking. Stick to it, and soon you will have a new
lifelong habit - your health.

Resources:
• American Cancer Society Quitline telephone counseling program, 1(877)YES-QUIT. www.yesquit.com, a Web site supported by the Texas Department of State Health Services.

Erica Haller-Stevenson, MPH, CHES, is the Community & Media Liaison for Steps to a Healthier San Antonio, San Antonio Metro Health District. The program is part of Steps to a HealthierUS, a national program focusing on the prevention of diabetes, obesity and asthma by addressing related risk factors such as poor nutrition, physical inactivity, and tobacco use and exposure.

Hitting the Trail

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cycling10108.jpgMountain Bike Hot Spots in Our Area

by Bonny Osterhage

One of the best things about living in South Texas is that the weather is almost always conducive to outdoor sports. Avid mountain bikers know that there is another benefit: the many picturesque and physically challenging bike trails wending throughout many of our parks and recreational facilities. There is something for everyone, from the novice to the cycle enthusiast, so grab your bike and hit the trails.

McAllister Park
For those unaccustomed to the sport of mountain biking (or "off-road" biking), McAllister Park is a great place to learn the ropes. "This is the place to come to learn about your bike and the way it handles," says Jason Schwab, sales manager at Ride Away Bicycles in the Huebner Oaks Shopping Center. An experienced on and off-road biker, Schwab is familiar with many of the South Texas trails, and he recommends McAllister Park for its smooth, single tracks. "You won't get beat up here," he laughs.

O.P. Schnabel Park
Once you get your wheels underneath you (so to speak) you might want to branch out to O.P. Schnabel Park, located near Bandera Road. This park offers rockier and more technical trails for the advanced rider, and Schwab calls it "one of the best places to ride in the inner city."

"You can ride from UTSA all the way to the park and beyond, all off-road," says Jason Schwab.

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Government State Park
Government State Park, located outside 1604, features many climbing trails for the experienced rider, but the novice should stick to the lower Joe Johnston Trail for a smoother ride.

Tapitio Springs Gold Resort
Make a day of it and head out IH-10 to Boerne to the Tapitio Springs Gold Resort. Here the advanced rider will find plenty of challenges. "There is lots of manipulation of the bike through the rocky terrain," explains Schwab. "There are also a lot of switchbacks."

Flat Rock Ranch
Finally, for the ultimate mountain biking experience, Schwab recommends traveling even farther out IH-10 to Comfort to Flat Rock Ranch. "This is an awesome place," he exclaims. With 30 miles of trails, this picturesque area is ideal for bikers of all skill levels, and Schwab warns that it is easy to become addicted.

"Once a beginner comes here, he will want to keep coming back," he cautions. An added incentive for beginners is the "pay dirt" program, where bikers can log points for helping to maintain the trails. Points can be accumulated for free admission to the area. With showers, water for refueling and even a campground, Flat Rock Ranch easily accommodates visitors who want to stay the night or make a weekend out of their mountain biking experience.

Citrus

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nutrition0108.jpgA taste of sunshine on a grey winter day

by Fran Werner

Winter is peak season for oranges and other citrus fruits although they're available year-round. Choose fruits that have smoothly textured skin and are firm and heavy for their size. These will have a higher juice content than those that are either spongy or lighter in weight. In general, oranges that are smaller will be juicier than those that are larger in size, as will those that feature thinner skins. Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference.

Oranges are an excellent source of Vitamin C, providing over 100 percent of the daily value for each fruit. They are also a very good source of dietary fiber, with about 3 grams per orange. In addition, oranges are a good source of B vitamins including vitamin B1 and folate as well as vitamin A, calcium and potassium. In addition, oranges contain several phytonutrients.

Spiced Citrus Compote

1 Cup water
1/3 Cup sugar
1/4 Cup grapefruit rind strips
1/4 Cup orange rind strips
1/4 teaspoon whole cloves
1/4 teaspoon whole allspice
1 cinnamon stick
2 Cups pink grapefruit sections (about 2 grapefruit)
2 Cups orange sections (about 4-5 oranges)
3/4 Cup tangerine sections

Combine first seven ingredients (through cinnamon) in a small saucepan. Bring to a boil; cover, reduce heat, and simmer 10 minutes. Strain mixture through a coffee filter or cheesecloth into a bowl; discard solids.

Combine sugar mixture and citrus sections in a large bowl. Cover and chill at least three hours. Yield: six servings (about 2/3 cup each).

Nutrition information: 98 calories, 0 fat, 1 gram protein, 25 grams carbohydrates, 3 grams fiber, 0 cholesterol, 0 sodium.

Fran Werner is a certified lifestyle and weight management consultant as well as a certified personal trainer specializing in weight management. She is the owner/director of Lifestyle Consulting. You can contact her at (512) 794-3848 or by E-mail at fran@lifestyleconsulting.com. Visit her interactive Web site at www.lifestyleconsulting.com.