High Country Outfitters‘ Caroline Peters is here to give you her best advice on how to spend your downtime. Caroline Peters

Q: What is your favorite way to spend a day off? 

A: Outside with friends. I also enjoy yoga in the morning, paddling on the Chattahoochee River and then a trail run. It is the best excuse to eat whatever you want later!

Q: How do you make more time for yourself?

A: I recommend just starting your day early, right at sunrise and seize the day.

Q: What advice do you have for someone who wants to have more “me” time?

A: Remind yourself daily that “me” time will make you a happier, kinder, more playful person. This reminder will (hopefully) make you want to free up your day more for the things you love to do.

Q: Who do you like to spend your free time with?

A: My boyfriend who always pushes me to try new things. Also other yogis who remind me to stay calm and share positivity and other women who empower me.

Q: What is the most fun you’ve had in the last six months?

A: I went to Lake Tahoe solo for a stand up paddle board race on a whim! Traveling solo is the best growing experience.

Q: Who are the people that help you be your best self?

A: My dad, who has kept me outdoors and active, taught me to be kind to strangers and stood by my side no matter what.

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Jessica Shops Pick of the Month 

Our hands are exposed to everything, all the time. It is important to keep them hydrated in order to keep them looking young, especially during the dry winter months. I discovered Herbacin Kamille Hand cream one year while traveling in Germany and have been hooked ever since. This cream uses herbs and botanicals to moisturize and protect skin. Since the hand cream comes in a very cute, hard-to-miss green tube with a doaisy on the front, it’s easy to throw in your bag and keep with you on-the-go. Available at local Walgreens or Ulta. $5.99Herbacin Kamille

For more info on Jessica visit www.jessicashops.com

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Day 28 of Fitness – 10-Minute Daily Yoga Fix DVD

Best Self publisher: Sherri

You may have noticed that last week, we had a bit of snow here in Atlanta! Due to the road conditions—both weather- and traffic-related—our 30 Days of Fitness schedule got derailed. But that’s life, isn’t it? Whether it’s weather, an unexpected change in your kids’ schedules, or a myriad of other reasons, sometimes you just can’t get to the gym. But as they say, “Where there’s a will, there’s a way.” So regardless of the circumstances, your workout doesn’t have to wait!

10-minute Daily Yoga Fix DVDDuring the storm, I completed an at-home workout first thing in the morning. I used an excellent yoga DVD called 10-Minute Daily Yoga Fix. It has five 10-minute workout options that you can select from or combine to make a workout anywhere from 10 to 50 minutes long. The five sections are Ra’Yoka AM Yoga, Ra’Yoka PM Yoga, Tantalizing Tummy, Bootylicious Buns & Lean Legs, and Yoga Lean & Relax. This variety means that you can focus on muscle building, stretching, or simply waking up for your day, depending on how you feel and when you choose to work out.

That morning, I picked the 10 minutes of AM Yoga and, since I was at home and could control the temperature, I turned my workout into hot yoga by cranking up my thermostat to 80 degrees. Rainbeau Mars, the video’s instructor, was excellent from the perspective of correct body alignment and also from the motivational perspective. She instructed me to curl my body into a ball like the core of the sun and then to extend, stretching like the rays of the sun to warm up my back. She went on to say “You feel as young as your spine feels,” and that is so true. I have back issues, and this really got the kinks out. If you’re someone with back problems, joint problems, or just wake up with your muscles feeling a little tight in the mornings, a video like this is a great way to help you start the day feeling great.

Of course, there are tons of excellent videos out there. Find what you like and have it on hand for a rainy—or snowy—day. You never know when you might need it!

Details: 10-Minute Daily Yoga Fix DVD available on Amazon.

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If you’ve had surgery on your face, chances are you have had some bruising. Now there’s a way to professionally have those marks “disappear” with a special makeup technique called medical camouflage. This technique includes color contouring and traditional makeup application. It is also perfect for covering blemishes or skin discoloration.Med Camo

The service includes:

  • A consultation and makeup application with a professional makeup artist, which lasts about an hour and takes into consideration the type of camouflage requires, the client’s coloring, bone structure, features and personal style.
  • A makeup lesson on how to accomplish the application at home. Cost of service: $45 -$150.

- Information courtesy of Jessica Kisielewski, makeup artist, Institut’DERMed Spa, www.idermed.com .

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Attend a canning workshop at the Piedmont Park Conservancy Community Center to learn how to preserve an array of seasonal vegetables for the colder months. Canning Lyn Deardorff, a canner with 40 years of experience, will give you hands-on instruction about how to safely preserve your food with a water bath method. In the workshop, which takes place on February 16 at noon, you will can three different types of food and learn how to can on your own at home. All supplies will be provided, and the cost is $75 per person.

Details: 1071 Piedmont Ave NE, Atlanta, GA, www.piedmontpark.org

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Dr. Ellen Smith from North Decatur Family Medicine answers a reader’s question about the flu. Ellen Smith

Q: Why did I get the flu even though I got vaccinated this season?

A: You can still get the flu despite being vaccinated if you were infected prior to the vaccination, since symptoms start one to four days after the flu virus enters the body. Chances are you become infected during the two weeks it took for the vaccination to be fully effective. Another possibility is a different flu strain than the one used to create the vaccine infected you, though the vaccine still offers some protection in this case. The flu shot and hand hygiene are still the best ways to prevent you from contracting the flu.

Do you have questions for our doctors? If so, please email your questions to editorial@bestselfatlanta.com

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Mizuno Running recently released the Wave Prophecy 3, a new running shoe with full-length cushioning and support. This lightweight shoe follows the natural shape of your foot to encourage a long, comforatble run. MizunoThe price makes it an investment, but it’s well worth the bucks to help you go the distance. $209.99

Details: Big Peach Running Company, www.bigpeachrunningco.com, www.mizunousa.com .

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Join these heart health awareness events in celebration of National Heart Month. Heart Health

February 7: Wear red and show your support of heart disease research for National Wear Red Day. 

February 7: Fresh Produce and WomenHeart will be hosting a special event at the Mall of Georgia with cardiologist Dr. Nanette Wenger. There will be a presentation about the risks for heart disease and an in-store fashion show.

February 8: The Go Red for Women movement is hosting a Go Red Connect event to educate women about their health and get everyone involved in the cause.

February 15: Head over to the Healthy Heart Fair at Piedmont Heart-Sharpsburg and take advantage of the complimentary screenings for blood pressure, body mass index and cholesterol. To register, call (877) 527-3712.

February 18: Tenecia Allen, MD, a DeKalb Medical cardiologist, will share tips for improving your heart health and safeguarding against many heart issues. Call (404) 501-9355.

February 25: Emory-Adventist Hospital at Smyrna will present a talk on chest pain and coronary artery disease at 7 p.m., given by Jacob Levy, MD. Levy will touch on the importance of a heart healthy diet, exercise and changing poor health habits. Call (770) 319-2025.

Details: www.goredforwomen.org, www.heart.org/atlanta, www.piedmont.org


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Learn more about custom prescriptions and compounding pharmacies. These days, savvy shoppers are often steering clear of one-size-fits-all food, and instead heading for the diverse, local options like a farmers market and community supported agricultural (CSA) programs. Compounding Pharmacy Now you can make a similar choice with your medications. In addition to your typical commercial pharmacy, there is another choice: a compounding pharmacy.

What is a compounding pharmacy?

It’s just what it sounds like: a pharmacy that compounds or combines ingredients to make individualized medicine. By combining the ingredients themselves rather than simply ordering complete medicines from a large brand name company, a compounding pharmacy can tailor medicines like hormone replacements, pain relievers and scar treatments to you exact needs. The compounds are nor FDA-approved, but not because they are unsafe. Casey Gaetano, vice-president of P3 Compounding Pharmacy, explains that FDA approval takes million of dollars and years of testing, and since each compound is specific to you, there’s no realistic way for each medicine to go through the approval process. If you’re with a doctor you trust, theirs is likely all the approval you need to put your mind at ease.

How do you find one?

It starts with consulting your doctor – this might be your primary care physician, your orthopedist or your OB/GYN. Instead of your doctor writing out your typical prescription, you can ask them to write a prescription for compounding, which is like a recipe for the pharmacist that is based on your exact needs. If your doctor doesn’t feel comfortable writing a prescription for compounding, you may have to be more proactive and call other doctors to find one who will. Once you secure the correct type of prescription, you can then take it to your local compounding pharmacy, like the newly opened P3 Compounding Pharmacy, where they can fill it and send your medicine to you overnight. You can also pick up your medicines and chat with your pharmacists at their office in Sandy Springs.

What are the advantages?

First, you can be sure that your prescription is personalized rather than generically prepared, which means fewer fillers. Second, it may allow you to avoid unwanted side effects. For example, you can apply topical cream to a sore knee instead of taking an oral pain reliever and involving unrelated parts of your body, like your stomach, liver and kidneys. A compounding pharmacy can even combine multiple medicines into one easy pill for you to take, which often means you can spend less on your medicines overall, though cost varies depending on the prescription. Like most medicines, insurance coverage for compounds varies based on your plan, so be sure to check with your provider for more information.

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Day 27 of Fitness – Fitness Firm Studio

Best Self account executive: Aubrey

As Best Self Atlanta’s 30 Days of Fitness nears its end, I was excited for my last workout at Fitness Firm Studio in Sandy Springs. This workout with Randy Nicholson, who has a background as a professional kickboxer and trainer, was unlike any other workout I’ve done before. First off, Fitness Firm has a very “community” feel to it. It seemed like everyone in the class had known each other and Randy for years—some of them have!—and that is something I really enjoyed. Some fitness classes it can feel like you’re just a number, but at Fitness Firm Studio, the personal interaction was something I thought that really set it apart from other workouts.

Another unique aspect was a gadget Randy created about nine years ago: the Active Health Roller. The Active Health Roller allows you to strategically “roll out” trigger and pain points which cause limitations to the body. It is used to eliminate pain and maintain a healthy body by increasing blood flow and releasing toxins from heavily used muscles. I used the roller on both my calves and thighs. The feeling was a good pain to my muscles, almost like a deep tissue massage.

Best Self staffer Aubrey and Fitness Firm Studio trainer Randy

Best Self staffer Aubrey and Fitness Firm Studio trainer Randy

The Active Health Roller gives you a good idea of what to expect on the inside of Fitness Firm Studio. Randy has taken his own spin on traditional exercises, with lots of gadgets he’s created himself! There is everything from PVC pipes, foot scrubs (the covering that doctors would wear on their feet), cut-up foam rollers, and even a beer keg that was incorporated into this workout. This class was small compared to Randy’s other classes, but was nice because he focused a lot on my form and what I needed to fix to get the most out of my workout. Every person was at a station where we did timed interval training.  There was a buzzer in the gym that guided us through a workout for 30 seconds, then a 10 second break. We did three rounds of each station that worked all muscle groups and cardio. I was never bored, and the exercises went by really quickly! I was always interested in what my next station would be, since this gym is so non-traditional.

The hardest part of the workout for me was an exercise Randy called “The Running Man.”  You put your body in a raised plank position by putting your forearms on an aerobics step platform. From there, your feet are on the foot scrubs which slide on the rubber floor. When the buzzer goes off, you bring your knees to your inner elbows to get a incredible core workout.  I’ve done many planks in other classes, but this felt like a plank times 10! My abs were on fire!

The most enjoyable part of the workout was exercise we did to work the hamstrings.  I was laying on my back and put my heels into a swinging piece of PCV pipe that was attached from the roof.  I then lifted my hips off the ground, straightened my legs, then brought my knees in to work both of my hamstrings. Typically,  I do my hamstring workouts on the stability ball at the gym, but this workout I could feel I was solely worked my hamstrings instead of engaging other muscles groups to stabilize on the ball.

If you are looking for a non-traditional workout, but with an emphasis on exercises for pain-management, go see Randy at Fitness Firm Studio!  The clientele ranges from Olympic-trained athletes to men and women who are over 60. 

Details: 209 Hilderbrand Drive, Sandy Springs, GA, (678) 427-9603, www.fitnessfirmstudio.com 

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