Women Fitness - October 2022

WomenFitness
October 2022
Revere Dieting
10 SKATE
TRICKS
TO MASTER
WITH
Amanda Edell
Acne Scars:
CONNECTION
Between Pain Types & Most Effective
And Your Brain Treatment Options
Stop Counting
FOLIC ACID
CALORIES Neural Tube
DEFECTS
+ 11 THINGS
To Do Instead
YOGA &
Gen Z Star Breast Cancer
Management
GIGI
“Everything You Need is Within”
B096TRSSBW
DIGITAL
NOT
ENOUGH?
Grab A Print Copy!

To get a Print and Digital Women Fitness International Magazine
Cover Photo Credits:
latest issue, Check out: Samantha Sybo
Pocketmags: https://pocketmags.com/women-fitness-magazine
Readly: https://go.readly.com/magazines/5ff5cef908d2522dfe654d42
Magzter: https://www.magzter.com/IN/Women-Fitness/Women-Fitness/Health/
Digital Edition: https://www.womenfitness.net/women-fitness-digital-magazine/
Print Edition: https://www.womenfitness.net/women-fitness-print-magazine/
Print Edition Available on Amazon USA: https://www.amazon.com/Women-Fitness-International/dp/B096TRSSBW/
Both Print and Digital edition on Magcloud at: https://www.magcloud.com/browse/issue/2244628
Contents
03 Editor's note
“If something stands between you and your
success, move it. Never be denied.”
04 Cover Story
She has used her chronic illness as fuel for
her passion for advocacy. Along with chronic
illness advocacy, Gigi Robinson is also
extremely passionate about mental health and
body image. The Gen Z model unfolds her
inspiring journey in the October Special issue.
16 Fit & Strong

The American Heart Association
recommends roller-skating as a way to stay
active and heart-healthy. Plus, because skating 04
is a whole-body aerobic resistance training Gigi
Robinson
exercise, you'll improve muscle strength and
aerobic fitness. Try out these tricks to add some
fun.
22 Once a pain signal reaches the brain, a

number of things can happen. The brain of a
person with lower-back pain looks different
from that of a person with a repetitive-stress
injury. So, strengthening must follow.
22
Pain Lies
In Brain 26
Pregnancy
26 Pregnancy
16
Folate, is an important nutrient for a healthy Fit & Strong
pregnancy. Check out top 10 natural food
sources of folic acid. Eat foods that contain
folate every day.
41 Yoga & Meditation
A short program of yoga can
offer tremendous effect because
of the meditative practices,
breathing exercises, and
stretching poses and
movements. Go check out this
article if you or your loved one
32
Living
is recovering from breast cancer.
Healthy
46
Beauty
Inside-Out
41
Yoga &
Meditaion
46 Beauty Inside-out
“I find radio frequency micro-
needling in combination with
superficial laser resurfacing to be
an effective means of improving
32 Living Healthy ice pick scars.” Dr. Thomas Griffin
is a board-certified dermatologist
While it’s nice to have the nutrient analysis in Philadelphia where he
of foods, there is no way food companies could specializes in cosmetic
analyze every variety of food from every dermatology. Read as he talks
region. Looking for reasons to stop counting about acne scars- types &
calories? Well, here are 6. treatments available.
52
Testimonials
36 No More Dieting
"A bikini body can be a body
at any size or shape - there is no
“one size” to fit into a bikini."
says Amanda Edell, of Body By 52 Testimonials
36
No More
Amanda. She is a certified Women Fitness Magazine is a
Dieting online holistic health coach and great go-to place for healthy
nutritionist specializes in weight workout and nutritional tips. It’s
loss, reverse dieting, pre-and nice to have one place to go where
postnatal fitness, stress all different bodies are accepted
management and integrative and celebrated. Hannah Ann Sluss,
coaching services. American television personality in
one of her interviews on the
website.
Follow us on
@womenfitnessandhealth @womenfitness @womenfitnesscelebrities
EDITOR’S NOTE
“If something stands between you and your
success, move it. Never be denied.”
– Dwayne –
“The Rock” Johnson, actor and pro wrestler
Gigi Robinson is known for many things. From being a finalist

in the Sports Illustrated Swim Search to her advocacy in the
chronic illness and body positivity spheres, all the way to NFT
research and navigating life as a small business owner. When she is
not working on her podcast or posing for national campaigns, Gigi
can be found working on her newsletter, “The Creator Chronicles.”
Her latest project is aimed at documenting life as a young woman
with a chronic illness and unlocking behind-the-scenes tips and
tricks for rising content creators. She is the cover page model of
Women Fitness Magazine in October 2022, all set to inspire one &
all.
Reverse Dieting may ring some bell in your ears if not check
out this special feature if you are recovering from extreme weight
loss and sleepy metabolism.
Enjoy reading & pursuing your goals.
In Fitness,
Namita Nayyar
Editor, Women Fitness
Namita Nayyar
Editor-in-Chief
Contributing Writer
Tanya Nayyar Charlene Bazarian
Creative Editor
Guest Authors
Rohit Nayyar Amanda Edell
Chief Business Officer Dr. Thomas Griffin
Rhea Nayyar
Head Social Media
03 | WOMEN FITNESS - womenfitness.net

Exclusive Interview
Gen Z Star
GIGI
ROBINSON
G
igi Robinson is born and
raised in Manhattan, the
24-year-old is a New
Yorker through and through! She
attended LaGuardia High School
of Music & Art and Performing
Arts and would later enroll in the
famed Fashion Institute of
Technology, and later decided to
take her talents out west to USC
where she graduated Cum
Laude with a BFA. After
graduation, Gigi wasn’t quite
done and is currently pursuing a
M.S. in Innovation Design,
Business & Technology from
USC’s Iovine and Young
Academy.
Photo Credits: Sophie Sahara

When she was just 11 years old, Gigi was diagnosed with
Ehlers Danlos Syndrome, a connective tissue disorder that
leaves her very susceptible to injury. She has used her
chronic illness as fuel for her passion for advocacy. Along
with chronic illness advocacy, Gigi is also extremely
passionate about mental health and body image. Having
suffered from both in her teenage years, she strives to be
a role model for the next generation, speaking directly to
them via social media, podcasts, as well as numerous
panels at colleges, high schools, and multiple nonprofits
organization seminars. Though Gigi is a very busy girl, she
always makes time for her family, which includes her 15-
year-old dog, Zoey. She also enjoys yoga, photography,
swimming, and yummy Vegan food!
She creates, educate, and speak about what’s

important to her— lifestyle, mental health, body
image, and chronic illness. She is a seasoned
photographer with 10+ years of experience creating
assets for leading brands. She is passionate about
collaborating and producing content for non-profits to
expand my impact globally.
Hey Party People! In the past year, it is likely that you have
stumbled upon the name, Gigi Robinson. Gigi is known for
many things. From being a finalist in the Sports Illustrated
Swim Search, to her advocacy in the chronic illness and body
positivity spheres, all the way to NFT research and
navigating life as a small business owner. She truly does it
all. With features in Bustle, Business Insider, Forbes, and
Vogue Business, Gigi combines beauty and brains as GenZ’s
forefront thought leader in the content creation space.
Robinson is a natural inspiration to her viewers. Having been
diagnosed with Ehlers Danlos Syndrome at the age of 14,
Gigi knows how hard it is to be different. However, her
lively spirit, positive demeanor, and elevated work ethic have
made her and her Spotify Live Podcast “Everything You
Need Is Within” an instant hit. Listeners of her podcast have
the opportunity to learn how to become their own advocates,
challenge the status quo and dominate in professional
settings. Gigi truly has everything you need to unlock your
inner girl boss.

When she is not working on her
podcast or posing for national
campaigns, Gigi can be found
working on her newsletter, “The
Creator Chronicles.” Her latest
project is aimed at documenting
life as a young woman with a
chronic illness and unlocking
behind-the-scenes tips and tricks
for rising content creators.
With so much more on the

horizon including an upcoming
speaking tour, creative
production for brands, advising
brands and a top-secret book
project, Gigi, Robinson is just
getting started. Get ready world,
Gigi Robinson has arrived!
Women Fitness President Ms. Namita

Nayyar catches up with Gigi Robinson
exceptionally talented leading model, social
media personality, photographer, speaker,
author, advocate in the chronic illness and
body positivity spheres, and brand
ambassador, here she talks about her fitness
routine, Ehlers Danlos Syndrome, beauty
secrets and her success story.

I always want to
be doing the next
best thing

You were born and raised in Manhattan. You
attended LaGuardia High School of Music & Art and
Performing Arts and later enrolled in the Fashion
Institute of Technology, and later went to USC to
graduate Cum Laude with a BFA. After graduation,
you are currently pursuing an M.S. in Innovation
Design, Business & Technology from USC’s Iovine
and Young Academy. You are a seasoned
photographer with ten-plus years of experience
creating assets for leading brands. You have been
doing speaking tours, creative production for
brands, advising brands, and modeling. Tell us more
about your professional journey of exceptional hard
work, tenacity, and endurance.
Hi! Thank you for having me here today! I think my

strong work ethic is rooted in the fact that I like being
in competition with myself and I always want to be
doing the next best thing. I feel like I got to a certain
level of doing that with crafts like photography and
design, and then I was able to move on to other things
like social media and public speaking. And as I’ve
continued that route, I’ve been able to make myself a
pretty wide portfolio. I’m looking forward to seeing
where this journey will take me!
Photo Credits: Samantha Sybo
It is a dream for a model to work with Sports

Illustrated. You have been a finalist in the Sports
Illustrated Swim Search. Tell us more about this
spectacular achievement of yours.
I am famously known for entering the Sports Illustrated

Swim Search on LinkedIn. I entered because I wanted to
represent people with chronic illnesses in the magazine
and wanted to show people that you don't need to be
retouched in your photos to be featured in an amazing
publication; you're fine just as you are. For my
application I tagged MJ, the editor in chief, in a LinkedIn
post where I submitted my video, and it got her
attention because it was the first time anybody had ever
recognized Sports Illustrated professionally, outside of
their internal network. It was also a full circle moment
for me to celebrate all my achievements in advocacy and
shoot with one of my favorite photographers in the
world, Yu Tsai, who I've looked up to for years.

You are the leading social media personality, photographer,
model, speaker, author, advocate in the chronic illness and
body positivity spheres, and brand ambassador. How do you
manage such a remarkable multi-dimensional lifestyle?
I think that it's really just a matter of time management and

delegation of skills. Two years ago, when I first started this
journey, I was completely on my own, and now I have about 10
people by my side helping me. All of this couldn't have
happened if I wasn’t really persistent and passionate about
actually going out into the field and making sure that I was
having one on one human interactions that I think we really
need to continue to build community. As I continue to build
out in different areas, it makes my community stronger,
which in turn makes my job easier because people are
more engaged in all aspects of my life. It is
challenging though, because people so badly want to
fit you into one box or one bucket. I am proof that
that doesn't have to be the case; that you can model
that you can do a podcast, that you can be a public
speaker, that you can be an author, you can be a
student, you can be chronically ill, you can love
fashion, you can love sports, you can love comedy,
all at the same time. We should just stop
being so hard on people to stick into one
lane!
What exercises comprise your

fitness regime or workout
routine you may wish to
share?
I do physical therapy for my

chronic pain, and I just
started acupuncture with a
holistic wellness doctor. In
terms of workouts, I prefer
low-impact exercises, so
things like water aerobics
are great for me.
Photo Credits: Ely Williams

You were diagnosed with Ehlers Danlos
Syndrome at the age of fourteen, you know how
hard it is to be different. But your lively spirit,
positive demeanor, and elevated work ethic
have made you excel in everything you
ventured in. Tell us more about your win over
this medical condition and advice to others in a
similar situation.
I think a lot of people forget that I was diagnosed

with EDS when I was 10 years old, and I've been
dealing with it now for almost 15 years. I spent
the majority of this time not using medication to
help me because I thought I was mentally tough
enough to handle the condition by myself (which
is not the case), so I really only started using
medication last year.) I went through an intense
burnout phase in college because I was doing too
much, and my health was terrible and realized
that I needed to give myself a break to focus more
on maintaining a healthy body. In doing

that I've been able to scale with my social
media and delegate tasks to other people
which helps me do the things that I'm
best at.
It can be hard to reshare your medical

trauma and your medical history with
doctors, but you have to give them a shot.
My advice to other people dealing with
health issues would be to say, “You know
what, let me just stick it out. Let me tell
the doctor exactly what's wrong and
exactly how I’m feeling.” Because maybe
they've had one patient that's succeeded
with some random medication and who
has exactly the same symptoms as you.
It's always worth a shot.

I think a lot of people
forget that I was
diagnosed
with EDS when I was 10
years old, and I've been
dealing with it now for
almost 15 years.

You are a role model of body positivity,
and a speaker on lifestyle, mental
health, body image, and chronic illness.
Kindly tell us more about this aspect of
your enchanting personality.
I actually used to be a really shy person,

but when I went to college, I decided that I
simply didn't want to be shy anymore. I
quickly started realizing that people liked
the things I was saying. My school of
thought is just, why be negative when you
can be positive? Why make things difficult
when you can make them easy? Why be
annoying when you can be helpful? And
you're going to piss some people off
because a lot of people like to be angry all
the time, but I just try to view every aspect
of my life in a positive light, and I try to
help others do the same.
Do you take a special diet or have a

strict menu that you follow to remain
healthy and physically fit?
Nope! I don’t stick to a diet; I just don’t eat

what makes my stomach upset.
Five foods you absolutely love and five

you keep to a minimum.
I absolutely love coffee, burritos, nachos,

honeydew, and guacamole - not all at the
same time, though! I listen to my body and
eat whatever makes me feel good.
You have glowing skin and gorgeous
hair. Share with us your hair care and
skincare routine.
For my hair use Monat, an amazing hair

care brand. I really enjoy it and it works
really well for me and my hair. I also love
Jaguar so much. And I love going to Dry
Bar occasionally for a blowout! I've had
some skin breakouts lately due to stress
and environmental changes, but normally I
use Monat as well on my skin. I also love
trying new products from Kiehls and Peter
Thomas Roth, but I try to stay consistent
with one skincare brand at a time so that
my skin doesn't freak out.

Five athletic leisure brands you love to wear.
I love wearing Athleta, Lululemon, SET Active,
Alo, and American Eagle!
Five travel destinations on your wish list.
I love this question! I would have to say the

Maldives, Patagonia, Marrakech, Israel, and
Dubai.
Your Podcast “Everything You Need Is Within”

is an instant hit. Listeners to your podcast
have the opportunity to learn how to become
their own advocates, challenge the status quo
and dominate in professional settings.
Elaborate about this podcast for our viewers.
was conceived in late 2020 but I didn't start
production until January 2021. I really just
wanted to create a special place where people
could come for a big sister type conversation
where they could listen to me casually talking to
somebody influential. There were no edits, and it
was very audience oriented. I want to help
listeners become better versions of themselves
and give them tangible information which they can apply to their
lives. The podcast has really grown over the past few years, and I
have continued to enjoy interviewing and getting better at
hosting the show.
You publish the newsletter “The Creator Chronicles.” Your latest

project is aimed at documenting life as a young woman with a chronic
illness and unlocking behind-the-scenes tips and tricks for rising
content creators. Tell us about this endeavor of yours.
My newsletter, “The Creator Chronicles” was born from my hope of having
a tangible collection of texts that would perform in certain ways so that I
could see what my audience on LinkedIn and outside of LinkedIn was
finding valuable. I'm really focusing on certain niches within the content
creation world, including rates, favorite events I've gone to, creator
communities, advocacy, and even diversity on the runway. Something cool
is that the Creator economy is now a $104 billion industry, which is a little
double what it was valued at last year. You can clearly see that this
industry is growing exponentially, and I want to make it equitable and
make sure there's no gatekeeping going on in the industry. My newsletter Photo Credits: Samantha Sybo
is one step towards making this happen!

You have done bold photoshoots for Sports
Illustrated Swim Search and on your Instagram
handle @itsgigirobinson. How you are so body
confident.
I have definitely had my fair share of body
dysmorphia and body image issues over the years.
I think when you're on medication or when you
have stomach issues, and a doctor tells you to go
on a diet and not eat some of your favorite foods it
can be hard not to slip up. I really just try to stay
intentional with my eating and listen to my body.
Like, am I actually hungry or do I just want to eat
because I'm bored and want food to comfort me?
And if so, maybe I can call a friend instead.
Knowing those kinds of tools to help you out when
you are having a bad body image day is incredibly
important. Over the years, I've also had to learn
how to pose my clients and as I do that, have
learned how to make my own body look good. It’s
truly all about confidence!
What do you wish to say about the website
Womenfitness.net and the message for its
visitors?
I really enjoy the website because it's incredibly
empowering and it aims to make women feel their
best. I love the colorful vibrant personalities that
they also put on their covers and in their
magazines.
Advice and motivational words to the inspiring
and budding content creator girls, who all are
your fans and shall like to know from you for
their climb to the ladder of success in the field
of content creation?
First of all, definitely check out my posts and my
newsletter because they have a lot of
informational content there on the topic of content
creation. You're going to have to do the work
though. A lot of people think it's an easy pass to
get verified on platforms or to do public speaking
gigs and get paid for them, but to be honest, it's
taken me over five years to get to this point. I
think you just have to be patient in our world of
instant gratification, but if you do that, I really do
think you can achieve whatever you want. You
also have to build out a roadmap. Write down a
list of your manifestations for this year or this
month and make them seem doable and
achievable. You just really have to be strategic
about everything. And I mean, serendipity does
happen, but one of my favorite quotes is, “luck is
where preparation meets opportunity.” I think if
you're well enough prepared, that when an
opportunity comes, it could be the thing
that launches your career.

You have an Instagram following of
24.8k followers. A message for your
ardent admirers.
I would just say thank you so much to
everyone who has watched me, and my
message grow across different
platforms. I love all of you so much
and your support really does mean the
world to me!
Tell us about your future pursuits

and upcoming projects?
There are a lot of moving parts and a
lot of things up in the air right now.
I'm currently finishing my Master of
Science at USC so I'm really excited
about being done with school. I’m also
working on a book proposal which is
really exciting! Other than that, I’m
enjoying finding ways to make new
friends and connections in New York.
Make sure to follow me
@itsgigirobinson and stay tuned!

Exercise & Fitness
10
Different
SKATE TRICKS
You Can Master Easily
S kating tricks can be fun

if you have a good
balance and know-how
to perform them well,
however, without proper
technique, you could end up
sustaining severe injuries by
attempting these tricks.
Before you start doing tricks
on wheels, it’s recommended
you strengthen your basics
and learn flat-ground tricks
first.
Roller blades are more
challenging to master than
quad skates. So if you are a
beginner, consider learning
tricks on roller skates before
you start learning tricks on
blades. There are several
skills you need to have before
attempting complex skate
tricks.

Also, ensure you have the right gear before you start to do
tricks on the blade. These include protective gear like helmets,
You Should Be Well Versed knee pads, and elbow pads.
In Setting Off And Break #1 - Heel-Toe

The heel-toe is one of the simplest tricks you can start with. This trick
Techniques Before You Start involves gliding along on the front toe of one of the blades and the
back heel of the other.
Learning Tricks. To do this trick, you need to apply even balance on both skates and
keep your feet scissored. Strengthen your front leg on the ground and
leave only the heel of the other leg on the ground.

#2 - Flat Spin
This skating trick is one of the easiest tricks
to master. It involves 180 or 360-degree
spins. To perform the trick, keep your feet
shoulder-width apart and twist your torso in
the direction of the spin as you move
forward. Ensure that your movements are
slow and smooth while performing this trick.
#3 - Fish Tail
The trickiest part of performing the fishtail is
that you first have to ensure optimal speed.
Let your trailing skate wiggle to perform this
trick effectively.
Shift the weight from one foot to the other to
steer movement. It takes a bit of advanced
training to perform the fishtail with
perfection. However, once you master the
fishtail, you will have no trouble performing it
regularly.
#4 - Skating On One Foot

Though rollerblading on one foot sounds like
a complex trick, it is relatively easy to master.
Additionally, this trick helps improve balance.
When you start learning this trick, start with

small steps and ensure that you practice the
trick on both feet. While performing the
trick, alternate your feet at regular intervals
to ensure one foot does not sustain more
strain than the other one.
#5 - Skating Backwards
It takes experience in skating to learn to
skate backward effortlessly, meaning that
this trick may not be as easy to learn.
Experts recommend mastering simpler
tricks that involve skating forward or
sideways before learning to skate
backward.
Additionally, you should also take safety

precautions to ensure nobody gets hurt
when you skate backward. Learn to look
over your shoulder while skating to ensure
you don’t injure anyone behind you.

#6 - Slalom
This trick is popular among fitness enthusiasts who use
skating as a fitness activity. To perform this trick, you will
have to wiggle your body from side to side.
You may keep performing the trick by turning to either
side alternatively. This is a relatively complicated trick
that you should attempt only if you have a good
balance. You need plenty of practice and reasonable
control over your rollerblades to perform this trick.
#7 - Barrel Roll
To perform the barrel roll, perform circular motions
with your skates on the ground. Use cones and
markings on the ground to master the trick.
Once you get better, you can decrease the distance
between marks. The chances of you getting injured
while practicing the barrel roll is exceptionally high if
you don’t have proper safety gear.

#8 - Wavers
Wavers are good tricks, to begin with, if you are just
starting out. To perform the waver, exert pressure on one
foot and then pull it back rapidly. Keep repeating this
process with your skates. As a skating beginner, you may
find it challenging to maintain balance while performing
the waver. You could also hurt your ankle if you don’t use
top-quality skates with ankle support.
#9 - The Hockey Turn

The hockey turn is an advanced trick that only skating
professionals and experienced skaters can perform. To do
the hockey turn, place your right foot in a way so that it is
in front while your left foot is in the back. It takes time to
master the hockey turn with perfection.
#10 - Crossover
This trick involves making sharp turns quickly using
skates. While the crossover is a simple trick, you need
good practice and training to perform it well.
Final Thoughts
It’s best to practice the trick in
empty pavements, skate parks, or
other vacant spaces. Sidewalks and
trails are other good places to
practice beginner-level and
advanced skating tricks.

Workout Tip
T
here are a lot of
benefits to adding an
incline when you
walk or use a treadmill. One
study found that it improves
your hamstring, glute, hip,
knee, and ankle activity
compared to walking
without an incline. It also
reduces stress on your
extremities and joints. It also
improves your lung
function, and there’s the
widely known notion that it
increases the number of
calories you burn per hour.

THE REIGN OF ALL THE
PAIN LIES
IN YOUR
P
ain is the first sign that
something is wrong
with the body. Did
you know that the source lies
in your brain?
Anxiety, stress, and

depression are problems for
an estimated 30 to 45 percent
of patients with chronic back
pain, and an even higher
percentage of back-pain
patients who experienced
early childhood adversity.

How does Your Brain
Respond to Pain? Types of Pain
Every Kind Of Pain Falls Into Four Basic Categories.
Once a pain signal reaches the
brain, a number of things can 1- There’s nociceptive pain, the normally short-lived kind you feel when you
accidentally slam your finger in the car door.
happen. Certain parts of the brain
2- There’s inflammatory pain, a response to damage or infection, resulting in a
stem (which connects the brain to rush of small proteins called inflammatory cytokines to the site of the casualty.
the spinal cord) can inhibit or That pain has a habit of spreading, to affecting everything in the vicinity.
muffle incoming pain signals by the 3- Beyond that, there’s neuropathic pain, known as ‘radiculopathy’. It results,
production of endorphins, which usually, from an insult to a nerve, culminating in burning, tingling, or shock-
are morphine-like substances that like sensations that travel the length of the affected nerve (sciatic pain is a
occur naturally in the human body. good example).
Stress, excitement, and vigorous 4- When any of those three types of pain sticks around long after the inciting
injury has healed – or in the absence of any noxious stimulus – the patient can
exercise are among the factors that be said to be suffering from ‘central sensitisation’. Central sensitisation is a
may stimulate the production of condition in which even mild injury can lead to a hyperactive and persistent
endorphins. The impact of response from the central nervous system.
endorphins is why athletes may not
According to the neuroscientist A Vania Apkarian, a professor of physiology,
notice the pain of a fairly serious
anesthesiology, and physical medicine at Northwestern University’s Feinberg
injury until the “big” game is over. School of Medicine in Chicago, “The brain of a person with lower-back pain
It is also why regular low-impact looks different from that of a person with a repetitive-stress injury.”
aerobic exercise (e.g. a riding
stationary bike) can be an excellent Subsequently, more than 50 studies, most from other investigators, have
method to help control chronic documented regional decreases in grey matter density, volume, or thickness.
Beyond that, the neuronal network of the remaining grey matter is rearranged, in
back pain. patterns that are specific to chronic-pain conditions.

Treating Pain
Many pain psychologists and rehab specialists
believe that central sensitisation can be
successfully treated with a combination of
1- Cognitive Behavioural Therapy (CBT)
2- Graded non-pain-contingent exercise.
About CBT:
CBT treatment usually involves efforts to
change thinking patterns. These strategies
might include:
Learning to recognize one’s distortions in

v
thinking that are creating problems, and
then reevaluate them in light of reality.
Gaining a better understanding of the
v
behavior and motivation of others.
Making use of problem-solving skills to
v
cope with difficult situations.
Learn to develop a greater sense of
v
confidence in one’s own abilities.

The treatment also usually involves efforts
to change behavioral patterns. These
strategies might include:
Facing one’s fears instead of avoiding them.
v
Using role-playing to prepare for potentially

v
problematic interactions with others.
Learning to calm one’s mind and relax one’s body.
v
Depending on the kind of chronic-pain rehab programme

you enter, you might find yourself hauling around a plastic
milk crate filled with steel bricks, engaging in water
aerobics, doing reps with free weights, or pushing an
industrial sled (a heavy aluminum rectangle equipped with
sliders on its base and sturdy handles on either end) or
playing a game of beach volleyball, all under the
close but generally unsympathetic supervision
of someone who understands how bodies
work and has seen it all before. The
grimacing, the groaning, the odd body
mechanics – all of them must go.
Strengthening must follow.

And when it does, you will be
rewarded with a sense of
mastery over your own body,
and no longer feels like a
helpless victim.

Pregnancy
FOLIC ACID:
The Best Tool To Prevent
Neural Tube Defects
F
olic acid is an important part of planning
for a healthy pregnancy. The two most
common types of neural tube defects
found are anencephaly and spina bifida.
Although many factors related to the

development of spina bifida, research has found
that folic acid (vitamin B-9), a nutrient found
in some green, leafy vegetables, nuts,
beans, citrus fruits, and fortified
breakfast cereals, can help reduce
the risk of neural tube defects. For
this reason, the American College of
Medical Genetics (ACMG) and the
Centers for Disease Control and
Prevention (CDC) recommend that all
women of childbearing age take a
multivitamin containing folic acid.

Yes! Anyone who can become pregnant
should get 400 mcg of folic acid daily, in
addition to eating foods with folate from a
varied diet, even if they do not plan on
becoming pregnant. Our bodies use folic acid
to make new cells like skin, hair, and nails.
Start a healthy habit today by getting 400
mcg of folic acid every day.
Talking about its role, Folic is responsible for

complete development of red blood cells and
maintain healthy circulation of the blood
throughout the body by preventing build-up of
a substance called homocysteine (a potentially
harmful product of cellular metabolism).
Folate, is an important nutrient for a healthy
pregnancy.
Top 10 Sources Of Folic Acid

#1 Romaine Lettuce:
This is a variety of lettuce which grows in a tall head of sturdy
leaves with firm ribs down their centers. Romaine lettuce contains
136ug of folate per serving. In one of the studies.
Other Lettuce High in Folate (%DV per cup shredded): Endive
(18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and
Arugula (4%).

#2 Spinach:
It is a rich source of folic acid, which decreases
the risk for neural tube defects such as birth
defects of the brain and spina bifida. 1 cup of
spinach contains 263 mcg of folate (65% DV).
Try cooked spinach and sandwiches with
spinach or add a few bright jade colored leaves
to your favorite soups and stews.
#3 Asparagus:
This is perhaps one of the most nutrient dense
foods with folic acid out of the entire vegetable
kingdom. Eating just one cup of boiled
asparagus will give you 262 mcg of folic acid,
which accounts for approximately 65% of your
daily needs.
#4 Turnip Greens:
Folate is a critical B-vitamin for support of cardiovascular health,
including its key role in prevention of homocysteine build-up
(called hyperhomocysteinemia). These greens provide 575
micrograms of folate in every hundred calories. Serve healthy
sautéed turnip greens seasoned with some soy sauce, lemon juice
and cayenne pepper.
#5 Parsley:
You may see parsley mostly as a garnish

or as a seasoning for soups, salads and
entrees, but it’s nutritious as well. The
folic acid in parsley is a critical nutrient in
cardiovascular health. Due to the presence
of large amount of folic acid, the use of
parsley stimulate fertility, the production
of estrogen in women, relieving
symptoms of PMS or menopause and
improving circulation to the uterus.

#6 Collard Greens:
A 1-cup serving of cooked collard greens
contains 177 micrograms. Add chopped collard
greens to a pot of vegetable, minestrone,
tomato or split pea soup to add flavor and
essential nutrients. Stir collard greens into
spaghetti sauce, or add the greens to your
favorite lasagna recipe. Saute collard greens
with yellow onions and fresh garlic for a
flavorful side dish rich in vitamins and
minerals.
#7 Broccoli:
It is a great source for folic acid. Just one cup
of broccoli will provide you with
approximately 24% of your daily folic acid
needs, not to mention a whole host of other
important nutrients. We recommend eating
organic broccoli raw or lightly steamed.
#8 Cauliflower:
Eating just one cup of cauliflower will give you
approximately 55 mcg of folate, accounting for 14%
of your recommended daily value. Add fresh
cauliflower to a salad with some of the other folic
acid foods on this list.
#9 Beets:
They are known as one of the best food source of
folic acid (vitamin B9). Eating one cup of boiled
beets will provide you with approximately 136 mcg
of folate, accounting for 34% of your daily needs.

#10 Lentils:
A small bowl of any type of lentils will give you

the majority of your recommended daily
amounts of folate.
It Is Important To Eat Foods That Contain Folate

Every Day.
To Get Enough Folate, Take A Daily Supplement

With 400 Mcg Of Folic Acid. Make Sure Your
Supplement Also Contains Vitamin B12.
Note: Do not take more than 1000

micrograms (1 milligram) each day unless
advised by your doctor.

Diet Tip
R everse dieting is a
strategic eating plan
that involves
gradually increasing your
calorie intake over a few
weeks or months to allow you
to eat more food after a diet
while also increasing your
metabolism and preventing
fat (re)gain.
The idea is based on adaptive

thermogenesis (metabolic
adaptation), which is a
protective process that alters
the body’s metabolism to
increase energy intake and
decrease energy output in an
effort to slow down weight
loss.

Healthy Living
STOP
Counting
CALORIES+
11 Things To Do
I f you think calorie counting

is such a waste of time,
what do I do instead? How
do I prevent myself from eating
too much? How do I stay at the
same weight, year after year?
The answer is simple.

6 REASONS TO Nutrients vary by season,
2
variety, ripeness, etc.
STOP COUNTING CALORIES
While it’s nice to have the nutrient analysis of foods, there is
no way food companies could analyze every variety of tomato
1 Labels can lie from every region from every season from different growing
conditions (i.e. organic vs. conventional) and every other
Yes. Labeling laws allow a 20% margin of error on the variable for nutrients, including calories.
nutrition facts panel. That means your 100-calorie snack
For e.g. super sweet summer tomato likely has more calories
pack could be 119 calories. Or that 500-calorie TV dinner
(and valuable nutrients) than that tasteless, pink one from the
could be nearly 600 calories.
dead of winter. Which one would you rather eat?
“ [T]he ratio between the amount obtained by laboratory
analysis and the amount declared on the product label in
the Nutrition Facts panel must be 120% or less, i.e., the
label is considered to be out of compliance if the nutrient
content of a composite of the product is greater than 20%
above the value declared on the label.”
(FDA Guidance for Industry: Nutrition Labeling Manual)

“More calories equals weight gain”
3
is not an exact science.
If calorie counting worked long-term, the USA would be the
thinnest country in the world. We are a nation of compulsive
dieters and you wouldn’t know it looking at us. The composition
of what you’re eating is crucial to how many calories you eat and
how many calories you burn.
In a comparative study of 3 diets: low-fat, low-glycemic, and low-
carb. It was observed that those on the low-carb diet burned 350
calories more than the low-fat diet. And yet, our nutrition
guidelines recommend a low-calorie, low-fat diet. Trouble is,
when you focus on calories, you’re likely to eat less fat (since fat
is more calorie-dense than carbohydrate and protein). And when
you eat less fat, you’re likely to eat more carbohydrates. See the
problem?
If you’re happy eating tasteless, low-fat food, going hungry, and
not losing weight, by all means, count calories and cut fat out of
your diet.
We don’t absorb
4
all calories.
It’s true! A study on almond
consumption in humans found that up
to 20% of the calories were not
absorbed. (J Agric Food Chem, 2008)
The exact reason is unknown, but
possibly due to the “cellular structure”
of nuts and the way our bodies digest
food.
In summary, a calorie is not
necessarily a calorie: given the
functional differences between edible
plants, interfamily and even
interspecies differences must be
considered when making comparisons
between food processing techniques.
There’s good evidence that our gut
health (and gut bacteria) plays a role in
how many calories we absorb from our
food.

Focusing On Calories Often
5
Means We Restrict Healthy Foods.
This especially happens when it comes to fat. We
often omit higher fat foods simply because they are
higher in calories without taking into consideration
what benefits we might get from them, such as
staying fuller for longer (hungry), absorbing
antioxidants from vegetables, and getting necessary
nutrients, like fat-soluble vitamins.
(This is crucially important for pregnant women who
may become deficient in key brain-building nutrients
if they restrict fat.)
Choose to fully ignore calorie labels, especially on
real foods that are naturally high in fat such as meat,
fish, eggs, cheese, butter, avocados, olives, nuts, and
seeds. There are innumerable benefits to eating them,
and you cannot end up overeating every time.
6 Too Much Math.

Honestly, NO one has the time or energy to calculate
everything that goes into one’s mouth. That probably
sounds odd, but this can be done and is best done
without counting. Counting calories is especially
fruitless when you know #1-5.
11 Things To Do Instead Of
Counting Calories:
1- I listen to my body.
2- I always eat when I’m hungry.
3- I eat foods that I’m actually in the mood to eat.
4- I put my full attention on the meal in front of me.
5- I notice the sensations in my body before, during, and after
eating.
6- I sit down when I eat.
7- I chew every bite before taking another.
8- I savor the flavors, texture, mouth feel, sounds, richness,
crunchiness or softness, saltiness, or sweetness.
9- I make an effort to eat healthy foods and make an equal effort
to eat the healthy foods that taste good to me.
10- I sometimes choose to eat foods purely for the pleasure of
eating them, even when they are not “healthy”.
11- I sometimes choose to eat more food than is comfortable,
either because the food tastes really good or because I know I
won’t have time to eat again for a while (such as during a
busy work day).

Weight Management
Revere
DIETING TO
Boost Your Metabolism
By Amanda Edell
A manda Edell began her

fitness journey as an
athlete when she was 12
years old. She started running
competitively quite young and
happened to be good at it.
Discovering her talent for running
early on allowed her to pursue an
athletic scholarship for a division
1 college on Long Island, in New
York called Hofstra University.
She was the captain of her team in
high school & college.
All through the process, Amanda developed her first eating disorder from participating in body building.
According to Amanda "I am so grateful though for the experience because I learned about reverse
dieting and realized how much it’s needed in the fitness space. I learned as much as I could about the
process so I could heal myself and others going through the same exact thing.”
She has bachelor’s degree as well as various certifications through NASM, (national academy of sports
medicine), pre/post natal fitness with Annette Lang, precision nutrition level one, TRX and kettlebell
certifications level one certs, and integrative coaching certifications. Her area of expertise today lies
mostly in weight loss and reverses dieting along with integrative coaching services with psilocybin.

In an interactive session with Women
Fitness, Amanda Edell talks about
Reverse Dieting & its benefits to repair
and speed up metabolism. Read on..
Women in frenzy to lose weight end up

messing up their bodies. Please share
your input on how one should approach
food tracking without using an app.
Tracking without an app is known as “intuitive

eating.” I like to encourage people to first pay
attention to their own hunger cues and get to
know what exactly hunger is and what that feels
like in their body. (It feels different for all of us).
My second favorite tip is to practice mindful

eating with as many meals throughout the day as
possible. So this means putting your fork down
between bites, observing the taste, smell and
texture of your food and most importantly,
eating with no distractions. Try not to eat while
on your phone! Digestion starts in the mouth so
the better you chew your food, the less bloating
and gas you’ll have.

According to your personal experience how has
strength training changed your life? 5 key factors
you observed that one needs to adopt while aiming
for a bikini body?
A bikini body can be a body at any size or shape - there is no

“one size” to fit into a bikini.
If you’re looking to get into shape, strength training can

improve the overall confidence of a woman and empower her
to structure her stuff and be proud of her body because of
this new found confidence that typically comes along with
lifting.
I personally noticed my confidence increased when I started

lifting along with my strength, joint health, and stamina.
Lifting weights is shown to increase bone density in women
as well which is extremely helpful especially as we age.
What is reverse dieting, also how one can

implement it to repair and speed up adapter
metabolism. Can anyone or everyone follow it?
Reverse dieting is the methodological and strategic process

of adding more calories back into your diet in order to speed
up your metabolism and essentially get your body/hormones
running at its most optimal level again.
Reverse dieting is applicable for people coming out of

extreme diets or weight loss challenges who have dropped
their calories extremely low and never took them back up to
maintenance after the weight loss.
The way we go about the reverse dieting process totally

depends on the individual and where they’re starting from.

How far can reverse dieting help menopausal
women prevent muscle & bone loss? Tricks to avoid
falling back into the dieting trap? Share the ins and
outs of reverse dieting?
If you discover you are a good candidate to reverse diet, it

may help with increasing bone density by allowing you to
gain energy to go to the gym. Many candidates who need to
reverse diet often feel tired and run down because they are
not eating enough. Folks often find they are plateauing in the
gym and no matter what they do to change their body,
nothing seems to work. This is because they often are over-
training and under nourishing themselves.
Resistance training is shown to increase bone density and

muscle which naturally speeds up the metabolism. This is
why I recommend individuals who wish to reverse diet also
commit to a progressive strength training program.
Keep in mind when it comes to reverse dieting you may see

the scale weight increase. Your body may change- this is
completely expected and normal. I like to remind my clients
who are reverse dieting we need to get comfortable with the
uncomfortable. This is not a season of cutting where you
will be looking your leanest- this is a season of healing-
Healing your body, metabolism and possibly your
relationship with food. Reverse dieting is an investment in
your future self. It’s like, Short term sacrifice vs. the long
term success.
By committing to slowly increasing calories every week,

you will start to speed up your body’s metabolism naturally
and help to balance your hormones. You have to be patient
and stay consistent with the increase weekly though in order
for it to work.

Can reverse dieting be helpful for women during
pregnancy & postnatal recovery? 5 Food management
tips you would like to share?
When women are pregnant, I often tell them to eat intuitively

because so many women feel turned on and off by various
foods- the most important thing I recommend for pregnant
women is to stay hydrated daily and make sure you are eating
three meals a day while prioritizing protein and good healthy
fats.
My 5 general food tips I like to share for anyone and

everyone looking to get “healthy”:
1. Cook for yourself often
2. Drink at least 2 liters of water a day
3. Avoid fried foods or foods that sound heavily dressed
4. Skip the bread basket
5. Limit or omit alcohol
She goes on to add, “Fitness should be a part of your life- not

your whole life. Today I coach with this style in mind- I seek to
teach my clients about balance and encourage them to set aside
the idea that they constantly need to be dieting or eating
“perfect” in order to get results. Fitness should be a part of our
lives, but not our whole lives.”
To learn more about reverse dieting visit her website

https://www.bodybyamandanyc.com/

Yoga
YOGA
& CANCER
BREAST
MANAGEMENT
A yoga research on 126

women revealed that, the
ladies taking yoga
exercise experienced a 12%
betterment in physical weakness,
physical functioning, and quality
of living unlike those in the
program who didn’t take the yoga
classes. Yoga lessons had been
shown to enhance the stress
degrees and sense of well-being of
breast cancer patients.

Benefits Of
Yoga For
Breast Cancer
Patients
¦
Yoga, without a doubt, is helpful to
patients coping with breast cancer,
particularly in fighting side effects from
cancer treatment. It enables them to
handle the lingering unwanted effects
of surgical procedures, chemotherapy
and radiation.
¦
After doing yoga exercise, the patients
have more energy
¦
Fewer daytime sleepiness
¦
Improved physical functioning
¦
Superior overall quality of life.
¦
On a quality-of-life score, the women in
the yoga group improved their social
well-being scores by more than three
points on average.
¦
The women feel more relaxed and the
breathing exercises seem to be
especially helpful for dealing with
nausea.
In a randomized controlled trial on”

Effects of yoga on symptom
management in breast cancer
patients” a significant positive
correlation was observed between
physical and psychological distress
and fatigue, nausea and vomiting,
pain, dyspnea, insomnia, appetite
loss, and constipation. A significant
negative correlation was observed
between the activity level and fatigue,
nausea and vomiting, pain, dyspnea,
insomnia, and appetite loss.

Yoga For Patients: The transcendental meditation technique reduces stress
and improves emotional well-being and mental health
The use of yoga for breast cancer is not an
alternative treatment or solution to cancer, but it is in older breast cancer patients.
an effective complimentary therapy and
rehabilitative treatment. A short program of yoga Women with cancer undergo extreme physical, mental and emotional
can offer tremendous effect because of the stress and this stress weakens the immune system. In an effort to reduce
meditative practices, breathing exercises, and the toll this takes on their health, yoga is an effective method to reduce
stretching poses and movements. stress by using a series of postures and controlled breathing exercises.
The use of a transcendental meditation technique

is helpful for breast cancer patients. It is a simple,
natural, effortless procedure practiced 20 minutes
twice each day while sitting comfortably with the
eyes closed. It’s not a religion, philosophy, or
lifestyle. The Transcendental Meditation technique
allows your mind to settle inward beyond thought
to experience the source of thought — pure
awareness, also known as transcendental
consciousness, or the unified field. This is the most
silent and peaceful level of consciousness — your
innermost Self. In this state of restful alertness,
your brain functions with significantly greater
coherence and your body gains deep rest.

Yoga For BreastCancer
Survivors
Try to bring as much balance and freedom of
movement to your collarbones, shoulder blades, and
humerus as possible; the head of your arm bone.
Learn to move your shoulder girdle through its
complete range of movement
Urdhva Hastasana (Upward Salute) –
¦
Remember to keep your arms shoulder width
apart and push your shoulder blades away from
each other.
Urdhva Namaskarasana (Upward Prayer
¦
Position) – This pose will give a better
elevation to your shoulder girdle and an
external rotation to your upper arm.
Paschima Namaskarasana (Prayer Position
¦
behind your back) – This pose will help with
internal rotation of your arm.
Gomukhasana (Cow Face Pose) – This pose
¦
helps in external rotation, elevation, and
internal rotation of your arms. Once you clasp
you hands behind your head, your arm bones,
automatically, move or adduct toward each
other.
Garudasana (Eagle Pose) – This pose
¦
demands that both your arms move into full
adduction and that your shoulder blades go into
full protraction. This will help to open up your
shoulder blades.
To build strength in your upper body, pay attention
to the position of your arms in standing poses such
as Virabhadrasana I, II, and III (Warrior Poses I, II,
and III) and Trikonasana (Triangle Pose). This will
call for holding your arms out in space against the
force of gravity.
Wait before doing poses that are weight-bearing on
the upper body. Urdhva Dhanurasana (Upward Bow
Pose), Dwi Pada Viparita Dandasana (Two-Legged
Inverted Staff Pose), and Pincha Mayurasana
(Forearm Balance) can be problematic until healing
occurs and strength returns.
Most importantly, be very gentle. Start on the path
of recovery with slow, aware steps.
Yoga, without a doubt, is helpful to patients coping
with breast cancer, particularly in fighting side
effects from cancer treatment. Nevertheless, whether
certain types of yoga or selected poses tend to be
more good for breast cancer patients is an open
concern.

YOGA
TIP
R egular yoga
practice
increases
flexibility and
strength in your
muscles. It has you
work your full range of
motion in every joint of
your body and build
strong and long muscles

Beauty Inside-out
Acne
scars
Types & Most Effective
Treatment Options
By Dr. Thomas Griffin
A cne is an
extremely
common skin problem.
Affecting about 80% of
people ages 11-30, acne
affects more than the
visual, and cosmetic
appearance of the skin, but
the mental well-being of
those affected as well. While
not every person affected by
acne will have signs of the acne left
on their skin, about 1 in 5 who have
had acne will have some degree of
scarring. Acne scars are
permanent marks left on
the skin.

In general, acne is an inflammatory skin
condition. The oil-making glands of the Types of Acne Scars
skin, sebaceous glands, get clogged and There are 3 types of acne scars; icepick,
boxcar, and rolling.
the increased oil production backs up. The
1 - Icepick scars are deep, narrow, scars that
body’s immune system reacts to this appear like large pores.
2- Boxcar scars are shallow depressions in the
build-up and creates a pimple. In acne skin with fairly sharp, vertical, borders.
scarring, this inflammation and the wound 3- Rolling scars are deeper, wider, and less
defined.
healing that results is the root of the
Most patients will have a combination of multiple
problem. Those who are predisposed to types of these scars.
acne scarring have a more robust

inflammatory response that not only
attacks the acne lesion but the
surrounding skin as well.

Treatment Of Acne Scarring
Begins With Its Prevention.
Early, aggressive, treatment of active
acne with a dermatologist is important.
There are a number of different topical and oral
medications which can be prescribed to help control
acne early. A good prescription treatment regimen
often involves multiple medications to target the
clogged pore, reduce oil production and help control
the inflammation. I am a huge advocate of chemical
peels and laser treatments to help further improve the
results of prescription medications.
Chemical peels, of which there are multiple types, can
help directly break down the clogs in the pores and
exfoliate the superficial skin. They help to reduce the
number of acne bacteria on the skin. In the active acne
stage, laser energy can be very helpful as well.
Devices like BBL, clear silk, aerolase, and genesis
heat the skin gently and help to reduce the
inflammation and blood vessel dilation that causes
collagen damage. Although these devices take
multiple treatments and upkeep, they are non-
invasive, have no downtime required, and are very
tolerable.
In addition to prescription and laser prevention of
acne scarring, it’s important that those people affected by acne

don’t make their risk of getting scarring any worse. Picking
and popping acne only makes things worse. I like to use the
analogy of an iceberg. The whitehead we see on top of the
skin is only about 10% of the actual pimple. When we pop
that whitehead we actually burst the puss under the skin as
well. The body responds very strongly to that and tries to
clean it up with a stronger inflammatory response. This makes
the pimple last longer and increases the risk of scarring.
Instead, of popping, use a pimple sticker. The cover will help
to keep your fingers off of them and helps to dry the lesions
out faster.
Once a person has scars and their active acne is controlled
treatment of acne scarring depends on the type of scars that a
person has.
Treatment should target the different scar types and therefore
a combination of different treatments is nearly always
employed.

Boxcar Scars: The Most
Treatable Scar Type.
This kind of scar is shallow and has sharp vertical
borders. Laser resurfacing is the best approach to
boxcar scars. There are a number of different lasers
which are capable of improving boxcar scars. Multiple
treatments with non-ablative fractionated lasers like
halo and Fraxel do a fine job without sacrificing much
in healing time. Ablative fractionated lasers like a
CO2 or erbium-based pro fractional will add some
more recovery time but are a bit more effective than a
non-ablative laser. The ultimate treatment for boxcar
scars, if healing time is not an issue, is fully ablative
resurfacing. This treatment is aggressive, the laser
removes full layers of skin like a controlled burn, but
the results are amazing often in one treatment.
Icepick Scars: Narrow, Vertical,

And Deep Scars.
These lesions tend to be quite difficult to treat. There are several
approaches to icepick scars. The first is a modified chemical peel
called TCA cross. In this method, a very high-strength acid is
applied directly to the scar with a narrow sharp tool like a
toothpick. The idea is to injure the sides of the scar within the
depression and get the hole to fill in. It generally takes 6-8 sessions
but doesn’t hurt. Each session has some healing around the sites.
Some physicians will do small surgical procedures called punch
excisions to remove and stitch the ice pick scars. Once either the
TCA cross or punch excisions are complete the skin can be
resurfaced with a laser to blend it all in. I have found these
methods to be extremely effective for ice pick scars, however
many of my patients are not excited about having a surgical
procedure on their scars. In this case,
“I find radio frequency micro-needling in combination with
superficial laser resurfacing to be an effective means of improving
ice pick scars.” Dr. Thomas Griffin is a board-certified
dermatologist in Philadelphia where he specializes in cosmetic
dermatology. According to him, “Radio frequency is basically heat
applied to the deep levels of the skin. This heat is released from the
tips of the microneedle. Heat functions to boost collagen
production and tighten the skin. The benefit of RF micro needling
is that microneedles can get very deep, millimeters, in the skin
with almost no healing time.” Trying to get a laser millimeter into
the skin would result in a massive recovery. This depth is
important in icepick and rolling scars to improve the dull depth of
collagen damage. I love to combine RF micro needing with a
superficial CO2 resurfacing so that not only are we treating the
depth of the scars, but the top layers of the skin as well. The C02
improves the superficial texture irregularities and is wonderful for
pore improvement.

Atrophic Or Rolling Scars:
Result From Large-scale, Deep,
Degradation Of Collagen.
The superficial skin is, for the most part, normal in
appearance and texture but the dermal collagen is
thinner and sometimes bound down. As with all acne
scarring, a combination of treatments is necessary to
improve rolling scars. “Bound down” refers to small,
fibrous bands that tether the skin down. These bands
can be freed up with a process called subscission
where the physician takes a small needle and uses it
under the skin to cut the bands. Subscission is often
combined with laser and energy techniques. Because
of the depth of the damage to the collagen in rolling
scars, superficial resurfacing techniques are usually not
very effective. Lasers that safely penetrate into the
deep dermis are preferred. For this type of scar, I prefer
to use picosecond lasers. As opposed to ablative or
non-ablative fractionated lasers which essentially bore
a hole through the top of the skin, picosecond lasers
focus their energy under the skin where they make tiny
burst injuries. Fractionated picosecond devices can be
very effective for rolling scars while minimizing
recovery time.
Treating Acne Scars: Be Patient

Most treatments heal completely in just a few days and
they are safe for all skin types. While boxcar and icepick
scars are not generally amenable to injectables, rolling
scars can be effectively injected with fillers and collagen-
boosting products like sculptra. While fillers are not
permanent, they can make a huge impact quickly and
easily. In general, fillers would be the last step in the
process after lasers.
Treatment of acne scarring is a complex process. While
it’s important to note that having an expectation of
100% pristine skin is often not a reality, a
knowledgeable aesthetic physician can make a huge
impact on scarred skin. As with any kind of scar, early
intervention is the key and gives the best results. About The Author:
However, if a patient has had scars for a number of
Dr. Thomas Griffin is a board-certified
years all is not lost.
dermatologist specializing in cosmetic, medical, and
Understand that treatment is a process, be patient. surgical dermatology. He is the Department Chair
Multiple treatments with various tools over time is the of the Laser and Aesthetics Surgery Center at
best approach. Look for a provider who specializes in Dermatology Associates of Plymouth Meeting
laser medicine. This provider should have a number of where he treats patients from throughout the tri-
lasers and can offer multiple treatment options and state area. Dr. Griffin believes in a patient-centered
approach to dermatologic care.
approaches to fit your specific needs.

Fashion Tip
T
he best jeans for
women are the pairs
you want to live in:
Ones you can wear over and
over again, and that gets
better each time you slip into
them. They’re the styles that
might be a small investment
but have a large return and
last for seasons to come. If
you’re in the market for new
denim, keep in mind that
trends come and go, but
classics are forever.

Testimonials To Live By
What
Celebrities
Say About Us
Testimonials describe what has been, and
are a promise of what is to come
W
ith more than 3000 female
Olympians/celebrities from
different walks of life- sports,
theatre, cinema, fitness, food & fashion
featured on Women Fitness website & digital
magazine it becomes important to share what
each has to say about us.
Undoubtedly, all of them have excelled in their
respective fields to set an example and have
gone on to become a role model.
Check out a selective few Testimonials.

I
would like to say that it is so
Irina great that women have a
Kuzmenko
place where they can learn
something new and share their
experience. Woman = wisdom!
And Womenfitness.net magazine
is the a storehouse of knowledge
about women and sports.
Irina Kuzmenko,
Professional Rock Climber
I
really want to thank Womenfitness.net for this
amazing opportunity to introduce myself to
your visitors. By doing what you love, you
inspire and awaken the hearts of others. I believe
you become what you feed your mind.
Womenfitness.net is a great motivational source to
find the courage to continue.
Karina Chancey, Photographer
Karina
Chancey
T
his is a great space for
Tamara
Abalde women who like sports
and a healthy lifestyle.
Tamara Abalde,
Basketball Player

I
t’s really nice to have a
website like this dedicated to
women, I really like being
able to read articles of women
around the world!
Capucine Delannoy,
French Professional Kite Surfer
Capucine
Delannoy
I
love Women Fitness and the diversity of
topics they have on their page. They include
celebrity athletes, exercises as well as diet and Anna
healthy eating. They include everything and have Gay
so many topics to choose from.
Anna Gay:
Professional Water Skier
S
omething that is
important to me is that
willingness to better
yourself, whether through
Toni fitness, healthy eating, or just
Breidinger
making sure you’re in a good
headspace. Womenfitness.net
has many opportunities to get
connected to the resources you
need to help make that happen.
Toni Breidinger,
First female Arab-American Car Racer.

W
omen’s Fitness
magazine is a great
go-to place for
healthy workout and nutritional
Hannah
tips. It’s nice to have one place to
Ann Sluss go where all different bodies are
accepted and celebrated.
Hannah Ann Sluss,

American television personality
W
omenfitness.net is a great compilation
of women with great stories that
everyone needs to see and read. Women Bianca
Knight
are doing great things and are creating great spaces
for the younger women coming up, and that’s
worthy of some praise. It’s great that
WomenFitness.net are doing their due diligence by
reaching out and keeping this going by sharing our
stories.
W
omenfitness.net has
Bianca Knight, Olympian a plethora of
information about all
aspects of fitness. It is a one stop
site to get all of your fitness
Jennifer needs and caters to every
Dietrick
woman. Regardless of your
background in fitness, this site
will supply plenty of knowledge
on a wide variety of topics.
Jennifer Dietrick,
Fitness Trainer

I
really like that there is a website
dedicated to the female fitness.
Generally sport is more a male
Beatrice activity but I think that is very
Vio
important also for all the women.
Through sport women can feel better
physically and mentally and be
stronger!
Beatrice Vio,
Paralympics Gold Medalist
W
omen Fitness is a fantastic
resource for women. Readers can
find most anything they need to
know about living a healthy lifestyle, taking
care of ourselves, and becoming the best
versions of ourselves we can be. The inspiration
that Women Fitness offers is extremely helpful
in our life journey, and I love that the magazine
covers subjects beyond fitness, helping women
with overall self-care, and celebrating women
of all ages and backgrounds. I am honored to be
on the cover and to be a part of a resource that
will help and inspire all of us to meet our goals.
Bethany Sharp, Actress & TV Host
The List Is Never-ending

And We Are Grateful For Their Kind Words.

SUBSCRIBE
TODAY
Women Fitness Digital
Great Reasons To Subscribe

Receive a copy straight in your inbox.
¦
Be the first to read about the latest on Women Fitness.
¦
Tons of health & Fitness Information to inspire you.
¦
How to Subscribe?
Go To: Mail Us:
www.womenfitness.net womenfitness@gmail.com
@womenfitnessandhealth @womenfitness @womenfitnesscelebrities

www.womenfitness.net
For More Inspiration

Log on to:
www.womenfitness.net
For Business Queries

rohit@womenfitness.net
For Fitness Questions

namita@womenfitness.net

Women Fitness - October 2022

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Women Fitness - October 2022

Uploaded by

Copyright:

Available Formats

WomenFitness

Grab A Print Copy!

16 Fit & Strong

22 Once a pain signal reaches the brain, a

Gigi Robinson is known for many things. From being a finalist

03 | WOMEN FITNESS - womenfitness.net

Photo Credits: Sophie Sahara

04 | WOMEN FITNESS - womenfitness.net

She creates, educate, and speak about what’s

05 | WOMEN FITNESS - womenfitness.net

With so much more on the

Photo Credits: Sophie Sahara

Photo Credits: Sophie Sahara

Women Fitness President Ms. Namita

Photo Credits: Sophie Sahara

06 | WOMEN FITNESS - womenfitness.net

Photo Credits: Sophie Sahara

07 | WOMEN FITNESS - womenfitness.net

Hi! Thank you for having me here today! I think my

Photo Credits: Samantha Sybo

Photo Credits: Samantha Sybo

It is a dream for a model to work with Sports

I am famously known for entering the Sports Illustrated

08 | WOMEN FITNESS - womenfitness.net

I think that it's really just a matter of time management and

What exercises comprise your

I do physical therapy for my

Photo Credits: Ely Williams

09 | WOMEN FITNESS - womenfitness.net

I think a lot of people forget that I was diagnosed

Photo Credits: Sophie Sahara

Photo Credits: Sophie Sahara

on maintaining a healthy body. In doing

It can be hard to reshare your medical

Photo Credits: Sophie Sahara

10 | WOMEN FITNESS - womenfitness.net

Photo Credits: Sophie Sahara

11 | WOMEN FITNESS - womenfitness.net

I actually used to be a really shy person,

Do you take a special diet or have a

Nope! I don’t stick to a diet; I just don’t eat

Five foods you absolutely love and five

I absolutely love coffee, burritos, nachos,

For my hair use Monat, an amazing hair

12 | WOMEN FITNESS - womenfitness.net

Five travel destinations on your wish list.

I love this question! I would have to say the

Your Podcast “Everything You Need Is Within”

You publish the newsletter “The Creator Chronicles.” Your latest

13 | WOMEN FITNESS - womenfitness.net

14 | WOMEN FITNESS - womenfitness.net

Tell us about your future pursuits

Photo Credits: Sophie Sahara

15 | WOMEN FITNESS - womenfitness.net

S kating tricks can be fun

16 | WOMEN FITNESS - womenfitness.net

In Setting Off And Break #1 - Heel-Toe

17 | WOMEN FITNESS - womenfitness.net

#4 - Skating On One Foot

When you start learning this trick, start with

Additionally, you should also take safety

18 | WOMEN FITNESS - womenfitness.net

19 | WOMEN FITNESS - womenfitness.net