Revenge

December 4, 2015, #3

It's time
for
some
revenge...
Get your
post-baby
body back
fast!
Find out
how power
yoga will
change your
life!

Being
yourself has
never been
t
his easy!

Contents

Get the best

revenge! p. 3

Be your own
person! p. 4
Power Yoga
and Cardio
Ballet
p. 6

Get your postbaby body

back! p. 5

Stay Active!
.
p. 7

Issue 3 - December 2015 - Revenge|

Get the best

revenge with your best body ever

At age 12, Loida Fraijo moved with

her family from Hermosillo, Mexico,
to Tucson, where she discovered fast
food. "I supersized everything," she
says. "My sister and I would each eat
a foot-long sub and then split a third
one." By the time she was 19, Loida was
carrying 173 pounds on her 5'7" frame.
She dabbled in crash diets while attending Pima Community College in
Tucson, but she could never commit.
"I'd get upset and start eating again,"
says the 30-year-old aesthetic laser
technician.
Although Loida was a size 14, she
squeezed into the short skirts and
tight tank tops her thin friends wore. "I
didn't feel comfortable or pretty," she
says. Then, at a party in the summer of
2000, she overheard a guy announce
that the "chunky girl"Loidawas
leaving. "When I realized that's how
people saw me, I knew I had to change,"
she says. "I wanted to transform my life
more than I wanted a hamburger."
Loida replaced fast food with fresh
spinach salads, grilled fish, and chicken, and treated herself twice a month
to veggie-loaded pizza or bunless
burgers with a side salad. Setting foot
in her college gym the first time, Loida
says, "I felt like an alien." She had to
stop and throw up after 15 minutes of

Courtesy Photo
Tricia Minnick loses weight by watching
her diet and lifting weights.

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Loida Fraijo change her life when she
decided to get healthy and get toned.

walking on the indoor track, but she

managed 25 more minutes after the
nausea passed. "I knew if I left then,
I'd never come back," she says. In three
months, she was power-walking four
days a week. As the pounds gradually peeled off, she busted plateaus by
adding strength training and Zumba,
cycling, or kickboxing classes to her
routine twice a week. After five years of
small changes, in August 2005, she was
down to 125 pounds.
Now a size 4, Loida is thrilled to wear
the cute clothes that felt too tight in
college, and she has more confidence
too. "I love bikinisand I look good in
them!" she says. "With my body in better shape, I finally feel at peace with
myself."
Years of crash diets did nothing to
help Tricia Minnick, 28, control her
weight, and by the time she got married in 2006, she was carrying more
than 200 pounds on her 5'8" frame. In
2007, she got pregnant, and a complication resulted in four months of bed

By January 2009, Tricia's doctor

warned her that she might need
blood pressure medication. And when
she found herself breathless trying to
keep up with her son, Dash, Tricia realized her weight affected him too. "I
didn't want him to face the physical or
emotional issues that I had," she says.
She gave herself a year to drop 100
pounds.
Tricia gave up soda and processed
carbs, and filled half her plate with
veggies at every meal. She broke out a
neglected jogging stroller and started
taking her son for walks. She couldn't
go very far at first, but by the end of
three weeks, she was logging six miles
a day and had dropped 20 pounds. Tricia then started using weights at home
for 30 minutes twice a week, and by
March, at 240 pounds, her blood
pressure returned to normal. That September, she met her 100-pound goal
but wasn't ready to stop. She began

Courtesy Photo
Get in the best shape of your life
for the best revenge ever.
jogging four days a week, and in March
2010, her scale hit 150. "I've never felt
better," she says.
The woman who once got winded
grocery shopping ran her first marathon in November 2010. "Crossing the
finish line, I felt as if I could do anything," says Tricia. "I'm healthier and
happier than ever!"

4 | Revenge - Issue 3 - December 2015

Be Your Own Person...(Whoever that may be)

The human body is highly diet that, when combined, offer
adaptable and able to change special fat-combating properin extremely short periods of ties. You dont need to restrict
time. Think about. If people can yourself to certain types of foods
quickly gain mass amounts of like no carbs or no sugar, but
fat from weeks of unhealthy rather include the good stuff
eating, shouldnt they be able as well to help burn the fat. This
to lose a lot weight rapidly from diet is extremely effective and
weeks of healthy eating? Well, based off years of scientific rethey definitely can.

search and testing to ensure its

But what do you need to eat safety and effectiveness. Brian

to lose theweight rapidly? From has revealed step-by-step how
low-carb, to low-fat, to sugar- to follow this diet for 21 days to
free, to high protein, and even see these amazing results.
the caveman diet there are so He has laid out every food you
many options out there that it need to include in your diet, and
can be extremely confusing to when you need to eat them. The
the average person on which diet is incredibly easy to follow,
diet you should use to quickly with very little work involved. If
lose weight. Some of these di- you are looking to lose weight
ets even provide conflicting in- fast, The 3 Week Diet is definitely
formation on what you should something you should consider.
and shouldnt eat. Well, thats all No other diet out there today
about to change.

promises such fast results, and is

For years, A-list celebrities able to deliver them too.

Courtesy Photo

and professional athletes have Visit The 3 Week Diet website

been following a secret diet to before and after photos of

Carrie Bradshaw figures out who she wants to be and be-

not revealed to the public. This people who have followed the

comes her.

diet is so effective that people diet for 21 days. You too, can see

dering in stereotypes.

have been able to lose over similar results in as little as 2 days

Looking like shit today. was.

23 pounds of pure body fat in if you start right now!

Whenever a woman leaves the Weight, because size actually

just 21 days from following it. Whether or not theyre having

house looking anything less does not determine what a real

Thats more than 1 pound of sex, and to what degree. There

than airbrushed and runs into woman is or not.

body fat per day! Now, that doesnt have to be a reason that

someone they know, they tend Amount of makeup worn on

diet has been made public by you slept with so-and-so, and

to feel the need to apologize for any given day. If you want to

acclaimed nutritionist and per- you dont have to feel obligated

it. You dont have to apologize rock it au naturale, you do that,

sonal trainer Brian Flatt.

to someone else for not being a you beautiful little thing, and if

to give an excuse for why youve

than that, just call it for what it

Titled The 3 Week Diet, Bri- been celibate.

certain way, you have to apolo- you want to work it like youre

ans system reveals to people Enjoying what would other-

gize to yourself for feeling like in a drag show, you can do that

exactly how they can rapidly wise be called guilty pleasures

you had to in the first place.

lose over 1 pound of body because theyre girly things.

Experimenting with sexuali- Sometimes

weight per day. The diet doesnt They dont have to be guilty

ty. It doesnt have to be because frowned upon clothing choices.

involve starving yourself or ex- pleasures, they can just be plea-

you were lost and confused or You dont have to say you wear

ercising like crazy, but instead sures. You can enjoy getting your

just a wild crazy girl in college. leggingsbecause theyre so

follows a specific scientific nails painted and wearing a skirt

If you made out with a girl at a comfortable or a really short

method of including certain and re-watching 13 Going On 30

party because it was the cool dress because youre just be-

nutrient rich foods into your a thousand times without floun-

thing to do, fine, if it was more ing crazy tonight.

too. Your face. Your rules.

conventionally

Issue 3 - December 2015 - Revenge|

Get in shape with your own body weight resistance

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Sia Smith displays her post baby body

An at home body weight resistant

Adrienne Peters beats breast cancer

after one year battle.

routine.

and obesity.

I'm a twenty something year old from

Im married to the kindest, most gentle

back or watch what she ate. Her home, the

Southern Mississippi. I'm currently living

man I know. His name is Grady and he is an

gathering place for her relatives, contained

off the sunny coast of Florida and I couldn't

Air Force Diet Therapist. Grady met me at

not one but two refrigerators: One held the

dream of a better place to be!

the lowest point in my life and he breathed

makings for their rich, generous meals and

I have a huge passion for working out and

a new hope into me. He became my best

a second was filled entirely with soda. A

eating well, and those endorphins have

friend. Six months later, we married. And

separate freezer was kept stocked with ice

gotten me through a lot of hard times. Oh,

then six months after that, we found out

cream.

there have been some hard times.

we were expecting our little bundle of joy!

Adrienne didn't like exercise, so she

However, I haven't always been so healthy.

It was a badly needed dose of inspira-

found creative ways to avoid it. In middle

At a young age, I suffered from disordered

tion. Two years earlier, Adrienne had re-

school gym class, instead of running the

eating which left me yo-yo dieting for years

ceived devastating news: a diagnosis of ag-

full length of the track, she'd hide behind

until I reached 150lbs-my heaviest weight

gressive breast cancer. Thankfully, chemo,

the bleachers, then join her friends just

for my petite 5 foot 3 inch frame. I binged

radiation, a double mastectomy, and hor-

short of the finish line. By adolescence, her

on junk foods and didn't think twice about

mone therapy were successful, and Adri-

weight started to bother her. "I'd go watch

my health... until my clothes stopped fit-

enne's follow-up scans came out clear. But

my friends play sports, but I wouldn't play,"

ting.

the disease took an unforeseen toll on her

she says. "I'd see a runner, and I wanted to

I got so obsessed with becoming healthy

body. Due in part to the steroids she was

be her. The older I got, the more trapped I

that I took it a little too far and lost a little

taking to manage the chemo side effects,

felt."

too much. (yes, being healthy can become

her weight ballooned from 180 to 220, put-

By the time she was 23, Adrienne, who

an obsession if you aren't careful). You can

ting her BMI in the obese range and caus-

was 5' 4", weighed 150 pounds. Then she

read more on my history of body dysmor-

ing her backaches. In pain and exhausted

got pregnant. Shortly after the birth of her

phia here.

from treatment, Adrienne felt barely able to

son Drew, she and her boyfriend, Gilbert,

At last, I finally found the perfect har-

move, let alone exercise.

wed though their relationship wasn't

mony with my body when I began lifting

Adrienne had always been a little chub-

a happy one. There were no screaming

weights and gaining muscle. I traded my

by, but she was happily unconcerned

battles, but there was also no warmth or

thigh gap for 6 pack abs. Giving birth to my

about what people thought. Cooking

friendship. "We didn't really connect on

son, Greyson, made me love and appreci-

and eating and talking and eating, and

any level," she says. "We didn't talk or do

ate my post-pregnancy body even more

laughing and eating were what her big

things together." Still, she never considered

and to take care of my body for what all it

Italian family did when they got together,

divorce: "I felt like I'd made a commitment."

has done for me. So this is me today.

and no one ever suggested that she cut

The couple went on to have two more boys.

6 | Revenge - Issue 3 - December 2015

Reconstruct your life with power yoga

and cardio ballet
Power Yoga Has Powerful Cardio Ben-

ed. I also like it because Im not looking for

efits.Yoga cardio will change your dang

some supposed spiritual connection thru

life!

yoga, Im looking to burn some fat with

Well, yoga is an amazing low impact

yoga.

full-body exercise that enhances your

Health, they say that your cardio work-

flexibility and balance while toning and

outs should boost your heart rate into the

strengthening your muscles. Featur-

fat burning target zone and keep it there

ing body-bending physical poses and

for 30 to 60 minutes to be effective.

healthy breathing work, yoga helps

When quantifying the cardiovascular ben-

Charlotte Tucker uses power yoga to

promote both physical and mental

efits of yoga, it is important to know your

clear her thoughts and strengthen her

well-being. And it doesnt require much

target heart rate for fat loss. Its possible

body.

equipment, grab a quality yoga mat and

for you to measure the cardiovascular ad-

youre all set!

vantage of any exercise by wearing a heart

Based on info from the University of

rate monitor and making sure you stay in

Maryland Medical Center, your heart rate

the zone.

is elevated by executing heavy pranaya-

Power Yoga: Power yoga is a kind of

ma breathing during yoga. When you

yoga based on Ashtanga yoga but de-

breathe deeply, your body works harder

pending on your yoga teacher you can

to handle your lung capacity increases

have a wide range of different positions to

and the extra oxygen coming in.

try. Power yoga workouts are vigorous, us-

Jasmine Reed gets beach body ready

Power Yoga Has Powerful Cardio Ben-

ing a long chain of seated position asanas

with power yoga.

efits.In the same way as more conven-

to make you sweat and to increase heart

tional cardio workouts, yoga trains your

rate. I know many experts feel strongly

body to use oxygen more efficiently.

that Power yoga is a unique cardio work-

According to the Yoga Journal web site,

out that enhances heart health and over-

the faster you move your body through

all well-being; yet, no scientific studies are

the positions, the fewer breaks you take

available to validate these statements.

between poses and the deeper your

he secret to optimizing the cardiovascular

breathing, the more cardio benefits you

advantages of yoga is to work within your

will reap.

target zone for 30 to 60 minutes.

Many power yoga positions work the

Cardio ballet uses hand held weights

largest muscles in your body your

and a conventional ballet barre, joining

hamstrings and quads. Big muscles

the elegance of a ballet dancer with the

need more oxygen, expanding lung ca-

strength training of modern exercise tech-

pacity and thereby elevating your heart

niques. Starting at the barre, the regimen

rate. Yoga cardio slows your heart rate,

includes many fundamental ballet move-

lowers your blood pressure and reduces

ments and helps tone your body signifi-

stress levels. Yoga is often a first choice

cantly especially your arms, back, legs

for women who want to continue work-

and ab muscles.Cardio Ballet Takes Your

ing out during pregnancy.

Body To The Next LevelWomen who con-

Yogas cardio effects can fluctuate ac-

sistently perform ballet for cardio develop

cording to the type of yoga you choose,

a dancers highly enviable lean, sexy and

the duration of the yoga class and the

slender body.Barre work helps you acquire

type of yoga instructor you have. Pow-

greater control of your muscles while fine

er yoga is the undisputed winner of all

tuning your dance technique

yoga workouts when looking for a true

9apeutic stretches.

Sammy Jo Retkin sheds more than 50

workout, it provides the most cardiovas-

As with a conventional ballet course,

lbs by utiilizing various cardio workouts.

cular benefits and is highly recommend-

cardio ballet likewise focuses on working

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Laura Wilkins tones her body with
a mixture of power yoga and cardio
ballet.

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 Revenge
Editor Notes

Ms. Krystal Sanders

Editor-in-Chief
Revenge
Inspritation

Courtesy Photo
Shannon Moore learned how to stay active and live a healthier more fulfilling lifestyle.

Staying active is good

for the body and mind

Playing softball helped keep

that used health tests to deter-

Lincoln, Nebraska, native Shan-

mine employees' insurance de-

non Moore, 31, a slim size 6

ductibles. Shannon, who was

throughout high school, but

179 pounds at that point, was

her weight started to creep up

looking at a steep increase in

after she landed an office job.

payments. "Finally," she says, "I

Tethered to her desk, she never

had a reason to get fit."

exercised--and she started or-

For a week, Shannon wrote

dering pizza or a giant burrito

down

for lunch. "I ate whatever was

"Turned out that if it wasn't

most convenient," she says. "I

takeout or fast food, my meals

never thought about nutrition."

came from a box," she says. "

In 2006, Shannon wore a size

And I was drinking five cans

14 dress to her wedding, then

of soda a day!" She began trad-

tacked 25 more pounds of "love

ing processed foods for fresh

chub" onto her 5'8" frame dur-

fruits and veggies, learned to

ing her first year of marriage.

cook healthy versions of the

n January 2008, Shannon's

greasy dishes she used to order

company instituted a system

in, and joined a gym to walk on.

everything

she

ate.

Although she stands only five feet tall, 27-year-old

Krystal Sanders was never petite. Growing up, she
subsisted on fast food and "anything you could
microwave." A size 14 when she moved to Austin,
Texas, in 2005 to work as a revenue services specialist, she continued to hit the drive-through five
nights a week. When she began planning her wedding in early 2008, the added stress drove her to
eat even more. "I was in denial and avoided scales,
cameras, and mirrors," she says. But she couldn't
avoid the size-18 tag on her wedding gown.
When Krystal's wedding photos arrived in October 2008, she didn't want anyone to see them. "I
looked at the pictures alone and I cried," she says.
"It was a reality punch in the face. I was embarrassed that I'd let myself get that large." She knew
something had to be done.
Krystal emptied her pantry and fridge, tossing
all chips, frozen pizza, and other junk. Instead of
eating out, she started cooking healthier versions of her favorite restaurant foods, boosted her
veggie intake, and measured portions. "It was an
eye-opener to see the difference between what
I would normally eat and what the serving size
was," she says. When she worked up the courage
to step onto a scale, it read 185 pounds. She began
jogging on her treadmill for 30 minutes six times a
week. Over the next year, she added DVD strength
workouts, cut out soda and processed foods...and
reached her goal of 130 pounds. But she wasn't
finished. She began lifting heavier weights, and in
December 2009, the scale flashed 120. "I couldn't
believe it. I thought maybe the scale was broken,"
says Krystal.
Revenge
326 W Ross St
Tahlequah, Ok
918-868-4668
zappa@nsuok.edu
www.krystalsanders.com

Revenge
It's time for some
revenge....

www.revenge.com
Revenge: 326 W Ross Street Tahlequah, OK, 74464
918-868-4668 zappa@nsuok.edu www.revenge.com/facebook