Breast Cancer Under 40: What You Need to Know

Every October our news feeds and communities come together to bring awareness to Breast Cancer. As someone who is a big advocate for everything that affects women, I’ve participated in my fair share of Breast Cancer related charities & events; but to be completely honest, I never had anyone in my family or anyone I knew personally affected by Breast Cancer so there was a slight disconnect with the cause.  

A friend of mine from High School gave me a call that started with “There’s something I need to tell you”.  When you’re in your mid-thirties, the answers to that statement are usually a) you’re pregnant b) you’re getting married c) you’re getting divorced.  Never would I have EVER guessed that the words, “I have been diagnosed with breast cancer” would be said at 35.  Weeks later I found out that another girlfriend of mine, also in her mid-thirties and a mother of 3, was diagnosed with Breast Cancer. I immediately felt connected to this cause

In my mind, Breast Cancer wasn’t something I’d have to worry about until I was way into my Forties and even less if I had no family history of it.  Boy, was I wrong.

I contacted my friends at UM Health and asked if we can have one of their experts come to the Vixen Workout Studio and speak to our members about Breast Cancer.  Specifically, Breast Cancer awareness for those of us under 40.  

The lovely Dr. Carmen Calfa, a Breast Oncologist from the Sylvester Cancer Center, spent an afternoon with us answering some of our questions and educating us on what we need to know about Breast Cancer under 40.

IMG_6765.PNGHere are some of the things we learned from Dr. Calfa:

  • Her Breast Cancer patients ages range from 18 being the youngest ranging all the way to 80.
  • The fight against Breast Cancer has had a lot of progress in the last 20yrs. The Mortality rate has decreased significantly— an improvement of 40%.
  • Only 20-30% of cancers diagnosed have family history. 
  • If you don’t have any family history, being checked by 40 is still the recommended age.
  • About 12% of women in the general population will develop breast cancer sometime during their lives.  By contrast, 55-65% of women who inherit the BRCA gene will develop Breast Cancer in their lifetime.  
  • Although the mortality rates have decreased, the drop in age where the diagnosis is happening has increased. It’s a population that usually don’t screen and don’t do mammograms because they think they’re too young.
  • 250,000 of the women living in the US today were diagnosed with breast cancer and are under the age of 40. 80% of those women found the cancer through self examination.
  • 20% of cancers can be missed by imaging.

Are there any factors causing this drop in age? Whats different?

Dr Calfa explains, Everything is different.  The food we eat, for example, in comparison to what our grandmothers used to eat.  We eat food filled with preservatives.

The amount of social drinking has increased tremendously and drinking has been associated to Breast Cancer.  We don’t really talk about it, but 1 drink a day is too much.  You need to cut your drinking to 3-5 drinks a week. 

Women are now much more focused on their careers and are pushing having children later in life and choosing not to breastfeed, some of us stay on birth control for 20+ years, all of these things contribute to increasing your risk of getting Breast Cancer.  

It’s CLEAR that you don’t need to have someone in your family diagnosed with Breast Cancer to be at risk for Breast Cancer.  What if you DO have family history, what steps do women with family history need to take to be proactive about their health?

It is so important to pay attention to your family history and to know what kinds of cancer is in your family history.  I see so many people not pay attention to the dad’s side, for example, Prostate Cancer is linked to the same gene that causes Breast Cancer and so is Lynch Syndrome.  It is important to know your family history, Mom & Dad’s side, 3 generations up.  

If you have 1st or 2nd degree family members who were diagnosed (Mothers/Fathers/Siblings/Grandparents/Aunts/Uncles) that were less than 50 when they were diagnosed, you need to get checked 10 years down. For example, if a family member was diagnosed at 45 you need to start getting checked at 35.

When getting a mammogram, go to a Radiology Certified place like the Sylvester Cancer Center.  3D Mammography is now available and it increased the detection of Breast Cancer by 40%.  Here are some awesome tips on how to self-screen and stay breast aware. 

Special Thanks to our friends at UM Health for making this happen and Dr. Calfa for educating us!

xoxo

Janet Jones

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Monica Auslander Nutrition Tips

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MAJOR KEY ALERT: Out with the old, in with the HEALTHY

From NOT, to a simple (and delicious) SWAP. Whoever said you couldn’t have your cake and eat it too didn’t try hard enough, because I’ll let you in on a secret – DIETITIANS LOVE CAKE! Too good to be true? Keep on reading… With each of these “swaps” you are set up to slay unnecessary fat and sugar plus gain fiber, protein, phytochemicals, and antioxidants, without any #foodcrazy (you know – that guilty voice that prattles on about how you don’t DESERVE to eat)…

The allure of nutrition fads, gimmicks, and trends is remarkable. Even I, a registered dietitian with a Master’s degree, years of clinical experience in an academic hospital, and published research have fallen prey at times (hence: the four-hundred-dollar liver “cleanse” pack I purchased from a holistic doctor rotting under my bed). As the dietitian, I stand for science. I stand for what I call “Earth Foods,” (foods with minimal processing that come from the earth or a living creature on Earth) which embody the science of nutrition.

I’ve had countless exasperating, misguided clients who simply do not understand that nutrition is, at its core, a science. Mine usually sit across from me in my office and earnestly “admit” that they eat “too much” fruit and attribute mango intake to their weight gain. This is laughable. Fruit, or any Earth Food, is not to be vilified! It’s poor food preparation, poor food planning, portion distortion, emotional/psychosocial factors, and poor food choices over time that create negative weight outcomes. Some of my clients balk at eating a single date because there is just “so much” sugar but will guzzle Diet Coke, a known metabolic disruptor, by the gallon. They’ll reject my promise that you can eat an entire avocado every single day and that you don’t have to measure out blueberries, but will imbibe “Alien Foods” – foods that are NOT from this planet, and avoid the big picture – changing your nutrition LANDSCAPE.


SO:  Here’s my list of DROPS and SWAPS, dietitian-style. Because being healthy is about balance, not going BALLISTIC about veganism or Paleo or alkaline diets or your arm fat.

squash

  • DROP the white pasta and SWAP it for ‘zoodles’ (zucchini noodles) or spaghetti squash. For the ‘zoodles’ buy a $10 spiralizer (available on Amazon) and get to spiralizing (also works with yellow squash, carrots, cucumbers.. you get the gist). For the spaghetti squash, cut in half, scoop out the seeds, rub with olive oil, salt & pepper, and bake for 35-45 mins in a 400°F oven. Once tender scrape a fork along the inside and see spaghetti appear in front of your eyes!

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  • DROP the ice cream and SWAP is for “nice-cream”. This can be in the form of frozen bananas blended with cacao powder or PB2 peanut butter powder, or frozen strawberries blended with some plain yogurt!

oat flour

  • DROP the white flour and SWAP it for almond, coconut, oat or buckwheat flour. These flours can be used in replacement of white flour in a ton of recipes.

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  • DROP ground beef and SWAP it for beans. Whether it be navy beans, chickpeas, kidney beans or lentils, they can ALL be used in chilis, pasta sauces (perfect with your ‘zoodles’!) and soups!

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  • DROP the mayo and SWAP it out for hummus. Adding hummus to wraps, sandwiches, or even just as a dipping sauce is an easy way to add the perfect combination of fiber, fat and protein to your diet.

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  • DROP the cream cheese on your morning (Ezekiel) toast, and SWAP it for unsweetened nut butter or ½ an avocado. Not enticing enough? Top the nut butters with sliced banana or berries and cinnamon, and top the avocado with pumpkin seeds, hemp seeds, feta cheese, an egg or even lox!

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  • DROP the fruit juice and SWAP it for the WHOLE fruit. I promise you will feel 10x more satisfied after eating an apple (skin and all), than after chugging a glass of apple juice (which FYI is the equivalent of four apples! Who are you, Johnny Appleseed?!)

RECAP:  Making these simple and effective swaps in your daily diet will contribute to BIG changes. You’ll feel better, while still never feeling deprived but feeling like you are THRIVING.

MonicaAuslanderEssenceNutrition

Deliciously yours,

Monica Auslander, MS, RD, LD/N

Essence Nutrition, Founder

www.essencenutritionmiami.com

 

2 Simple Beauty Looks For Valentine’s Day

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Debbie De La Fe is not only a Vixen Master Trainer, but she is also an amazing Makeup Artist who has blessed us all with a Youtube Channel filled with tutorials on how to look like her… well, at least we can learn how to apply our makeup like Debbie.  Below you can find a great tutorial on a soft Valentine’s look in addition to her fave products.

Follow Debbie on Instagram             

SOFT VALENTINE’S DAY MAKEUP TUTORIAL 

DEBBIE’S PICKS

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Bobbi Brown Long Wear Liquid Liner in “Golden Bronze Sparkle” – perfect to add a little bronzy twist to your basic black winged liner!
 
Becca Cosmetics “Champagne Pop” – highlight for the perfect glow with a healthy pink undertone.
 
Too Faced Sweet Peach Eyeshadow Collection – you can create the perfect peach V-Day look or go for something more bronzed and sultry with this versatile palette!
 
Wet n’ Wild Color Icon Blush in “Apri-Cot In The Middle” – to give your cheeks that perfect peachy glow.

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Celina Beach is our newest addition to the Vixen Workout Instructor family and will be bringing her talents to our Wynwood Studio in Miami.  Besides being an Uhmazinggg dancer, homegirl can beat that face!  Celina has worked as a professional MUA for years, and most recently as a Senior Makeup Artist for Glam Squad in Miami.
Follow Celina on Instagram

 SIMPLE AND SEXY VALENTINES LOOK

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For a sexy date night look or for every day, I always opt for something that does the job well but doesn’t require too many products. My go-to products: 

Mac Face and Body Foundation Sheer coverage, water resistant… no one will know you’re wearing anything on your skin! This is my HOLY GRAIL of foundations! It’s the most inconspicuous foundation EVER and I SWEAR by it.

It Cosmetics Bye Bye Under Eye illumination Concealer – conceals dark under eyes and gives a little radiance.. a little bit goes a long way so it definitely does its job without too much product waste. 

-Smashbox Always On Liquid Lipstick in Bawse (true red) or Babe Alert (nude rose) – totally 100% smooch proof!! 

It Cosmetics Superhero Mascara – beats Dior and Too Faced and Benefits butt!! Legit volume and length! 

Keratase VIP Volume in Powder or Ouai Texturizing Hair Spray – when you marry a dry shampoo and hair spray together you get this voluminous medium hold to make your effortless waves last. Gives a little oomph to your hair as you transition into the evening.

 

 

THE ONE DANCE CARDIO MOVE TO MASTER BEFORE YOUR NEW YEAR’S EVE PARTY

by LISA ELAINE HELD, DECEMBER 29, 2015dance cardio movePIN IT

Your regular workout classes will give you confidence in your LBD (and sparkly jewelry), sure. But they could also help you impress friends—and handsome strangers—on the dance floor this New Year’s Eve.

“This Vixen Workout move called the Chest Pop can save you from an epic fail at a holiday party,” swears Janet Jones, creator of the sexy workout method that women from Florida to New York City love for its let-your-hair-down mentality.

Follow her easy tutorial, below, to master the move before the big night out festivities (and to see it in motion, in addition to two other go-to moves, check out Jones’ Youtube tutorial).

New Year's Eve dance movePIN IT

The Vixen Workout Chest Pop

1. Stand with your feet a little wider than shoulder width apart, abs tight, and your shoulders a little slouched.

2. Turn your torso to the right and pop your chest by sticking your rib cage out (feels like you’re arching your back and hiccuping) in a quick movement.

4. Bring your torso back center by contracting your abs.

5. Repeat to the left.

6. Move side to side, and add in double pops for variation.

Intimidated by dance cardio? Check out these tips to master your first class (even if you’re rhythmically challenged).

See original article HERE

How to sign up for the hottest werkout!

HOW TO SIGN UP THROUGH A PC:
1. Visit http://www.vixenworkout.com
2. Click which location you are from (ex. Florida, New York, Chicago)
3. At the top left, click the “classes” tab.
4. In the classes tab you will find a calendar, put your mouse over each day to see where and what time we are holding classes.
5. Under the calendar you will see our location addresses.
6. Below that is the pink “reserve your spot” button, click it!
7. It will then transfer you to a website called http://www.mindbodyonline.com
8. Create a username and password to make your very own Vixen Workout account.
9. Once that is finalized you will be in your Vixen account, which you will be able to do many different things:

MY INFO TAB:

  • Profile (Enter your credit card info under Billing Info to have it on file so you will never have to enter it in again.)
  • My Schedule
  • Visit History
  • Purchase History
  • Account

CLASSES TAB:
You will see our full schedule and be able to reserve your spot for any class/classes. (Make sure you are under the right location, for example if you are in Chicago you would need to change the location in the drop box from “Vixen Workout” to “Vixen Workout Chicago”)

EVENTS TAB:
Here you will be able to sign up for any events or Master Classes. (Next Master Class with be in Miami with Janet Jones at Body & Soul 7/19/2014 From: 11:30 am – 1:30 pm) Class cards or memberships will not be accepted for this event. Cost $25 credit card only.

ONLINE STORE TAB:

  • Products
  • Services
  • Gift Cards
  • Account Payments
  • Contracts (where you would purchase the Membership, $110 a month with a 6 month contract)
  • Shopping Cart

HOW TO SIGN UP THROUGH VIXEN WORKOUT APP:
1. On your iPhone or Android visit the APP STORE and Search “Vixen Workout”
2. Download the Vixen Workout app.
3. With the account information you created on mindbodyonline.com, you would use same log in info to log into app.
4. Once your in the app you will have 5 different tabs:
Schedule
My Info
Whats Hot (where you will find our hot new merchandise for sale)
Buy Services (where you would purchase your classes/class package)
Contact info (feel free to contact us with any comments, questions, concerns)

“LIVE LIKE A VIXEN”….How to make your living space as fabulous as your workout

image-2Hello fellow Vixen Army ladies! My name is Alena Capra, and I have been a member of the #vixenarmy since May. I am an Interior Designer and owner of my own design firm, Alena Capra Designs. For me, the Vixen Workout is the perfect end to some very long days of designing, meeting with clients, and running around to different construction sites. For one hour I get to completely lose myself in the music, and I love it! Any stress of the day goes away for those 60 minutes, when I lace up my sneaker wedges, and transform from interior designer to video vixen… 😉
What is so cool about Vixen, is that it is a workout that has its very own unique “look”….we all know it..sneaker wedges..the more embellished the better, funky leggings, cool tank tops or crop tops, and a hoodie emblazoned with the Vixen Silhouette. Well…why stop at just the Vixen Uniform??? How about bringing a little “Vixen” style into your home…whether it be in your home office, living room, bedroom, wherever! I created a few different looks, inspired by our favorite Vixen footwear, the Sneaker Wedge, and named them with to go with a few of the popular Vixen songs. Most of the pieces can be found locally at shops like Z Gallerie, CB2, Homegoods, and West Elm, or on their respective websites.
ROOM CONCEPT 1: “So Sophisticated”
 interiordesignsosophisticated
The style in this design vignette is for the glamourous and chic Vixen. Think soft grey colors, whites, and maybe some mirrored and silver metallic accents. Mix a bunch of accent pillows for a sofa or bed with some different textures…. The white textured one pictured is from CB2. I paired it with some silver  pillows. You can even throw in a beaded or sequined pillow or two. Homegoods always has a large variety of these to choose from. A little sparkle goes a long way! An accent piece of mirrored furniture is also a nice touch…it could be a small side table, or a large leaning mirror like the one from Z Gallerie as pictured here (perfect for taking those Selfies!!) Mirrored accent furniture pieces are available at anywhere from Target to West Elm. Adding an accent lamp with a little crystal bling (George Kovacs lamp pictured) will give the perfect ambiance, to sit back in your glam new space and listen to a little Rick Ross! (the perfect juxtaposition!)
 
ROOM CONCEPT 2: “The Party Ain’t Over”
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Studs, Leather, Black and White Bold Prints, and Silver create the perfect backdrop for the sassy vixen who has an edgy style. To recreate this look, find pieces with nailhead accents…it could be on a bench or ottoman, or even a cool serving tray for a coffee table, like this one pictured here from Z Gallerie. Find pillows with bold black and white prints, like a chevron (pictured), houndstooth, or damask print. The bolder the better! You can even add a pop of your favorite color, everything goes well with black and white. Homegoods is also a good source for embellished accent pillow with silver studs, and pillows with a “leather” look. A cool shag rug or one with a bold chevron print can really complete the look.
ROOM CONCEPT 3: “I’m a Boss”
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Lounge around in this inspired space like a Boss.. Accenting the room with gold, black, and white creates a perfect neutral palette to also add in a pop of your favorite color. Think of using stuff with rich metallic gold hues for pillows, frames and accessories. Mixing an edgier accent pillow in a leather, with a luxe white mongolian fur pillow (pictured and available at West Elm, Z Gallerie, and Crate & Barrel) and then a bold printed pillow or two will create a fun mix of styles that compliment one another. Z Gallerie currently has an amazing selection of gold accessories, like book-ends, table trays, and other fun decor pieces.
For the D.I.Y. Vixen:
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When all else fails, if you cannot find the perfect embellished accent piece for your room, you can always make one! I made this Louboutin inspired chair from a piece of furniture from a thrift store! Spray painted it with Rustoleum black lacquer (available at Home Depot in a variety of colors and metallics) upholstered the seat with some gold vinyl from a local fabric store, and used some crazy glue to embellish the chair frame with gold and silver studs (purchased at Michaels). Takes some time, but a fun project for a day when you are resting your sore muscles between classes!! 😉
and follow @alenacapradesign on Instagram
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Mommy takes Vixen!

Fam shotHello everyone, my name is Jessica Mark.
I am a wife, a mother of 3 beautiful girls and a proud member of the Vixen Army!
As a mother of 3 children ranging in ages 5-12, I know just how hard it is to make all the hectic schedules work.  I just wanted to talk to all the mothers out there who think they can’t make it happen.  You really do have the hardest job in life.  It’s nonstop, 24/7 and feels more like 30/10 if that was humanly possible, so first, kudos to you for surviving!!!  So, I wanted to share with you all the reasons why you SHOULD do Vixen as a Mom.
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Each of you has a little Vixen in her already (these kids got here somehow, right?  Ay Papi, El Papi???).  When you have children who depend on you for so much, sometimes you lose your mojo.  You dedicate all your efforts to their wants and needs.  Vixen can give that back to you.  It gives you those 60 min. of pure “escapism” from the feeling of anyone relying on you.  All you have to do for that one hour is rely on yourself.  Rely on yourself to look in that mirror, push you body to the limits, let your inner Vixen out and allow yourself to feel sexy again.  The confidence you’ll gain is remarkable and you’ll be able to return home refreshed and happier.  Some may be thinking, “Hmm, I don’t know HOW to get my sexy back besides feeling safe in the class.”  Let the Vixen philosophy spill over into your everyday life in small ways.  Put on a statement necklace with your outfit, try out that trend you’ve been eyeing lately, paint your nails a funkier color than you normally would and try wearing that brighter lipstick in the day time.  Don’t have time to do your hair?  Throw it up in a cute topknot and wear some dangly earrings or big studs.  To give yourself a fresher look without doing a full face of make-up, get a great tinted moisturizer, some concealer for under your eyes, mascara and lipstick or gloss.  Just that little goes a long way.  When all else fails, accessorize with some big sunglasses and maybe a cool hat!  Check out Marshalls, T.J. Maxx, Ross or other discount stores for cool inexpensive leggings, tops and sneaker wedges for class and trendier clothes that you may not want to splurge on.  You may even feel so good about yourself that you decide to buy an outfit that you could never see yourself wearing, then feel even better when in 2 months of Vixen, you need to buy a smaller one!!!  It may feel weird at first but great things happen when you step out of your comfort zone.
     In addition to getting your glamazon on, the endorphin rush after this class is no joke!  And we all know the saying, “Happy Wife (Mom), Happy Life!”  Believe me, your family benefits more from you being happy with yourself.  You’ll be a better wife (in more ways than one, those Vixen moves can cross over into many an area, lol!) and a better Mom if you can have an outlet like the Vixen Workout to relieve the stress of your daily duties.  So?  How can you make this happen if you’re concerned about getting to the class?
Lemme give you a few ideas:
1) Talk to your significant other and express how important this class is to you. Most men need concrete, logical examples so think of a good comparison.  Something like, “Honey, you know how you love to (insert hobby/sport/etc. here), well, that’s like this class for me.  Hopefully, that will get your point across and they will be supportive.
2) As hard as it is, (especially with the unpredictability of kids) try to schedule you class(es) out the week before.  That way you can get stuff done to allot for the time spent at class that night.
3) If your significant other works late, try to get a babysitter once in a while.  Ask a family member or maybe barter with a friend.  “Hey, I’ll watch your kid(s) so you can go get your hair done one night and maybe you can watch mine so I can go to Vixen.”
4) If you can schedule out the day(s) you can come to class, try and meal prep.  You can make dinner early that day and have your significant other heat it up later.  Or even better, declare it pizza or any other yummy take-out food night.
5) Always keep a bag of clean “Vixen appropriate clothes” in a bag in your car if you come from work or lay out your clothes the day before class.  One less thing to do.
     I’ve been doing Vixen consistently for almost 9 months now, and I can tell you, I am so thankful every time I take that class for what it gives me both physically and mentally.  Yes, I have a husband, 3 children and a home to take care of and yes, each child is asking me to help them do something as I write this.  The 5 year old is actually pulling on my leg.  Yes, I CAN and WILL devote time to how I feel about ME.  I make myself a priority in small ways compared to what I do for the rest of my family and yes, it is absolutely essential.  Yes it’s important to keep your sexy for your significant other, but more importantly for your own sense of self.  Yes, you should make time to take care of your body AND mind.  Yes, with a stress-reliever you’ll be more productive in anything you attempt to accomplish.  Yes, you deserve it.  See, the operative word here is YES.  So the Vixen affirmation applies to me really every day and in every situation in life…“Yes I’m sexy, Yes I’m fierce, Yes I got this, YES!”
Vixen Affirmation