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contents Spring 2012

features

6

24

32

PublisherDavid A. Braton

Ad DirectorTara Seible

BTrue EditorMelody Parker(319) 291-1429

[email protected]

Project Manager & Advertising SalesSheila Kerns

(319) [email protected]

Advertising SalesAshley Fecht

Kim Ala

Graphic DesignerAmanda Hansen

Contributing WritersEmily Christensen

Holly Hudson Amie Steffen

Karen BushanamMeta Hemenway-Forbes

Contributing PhotographersRick Chase

Brandon PollockMatthew Putney

featuresTrue Voices5 Josie Petersen15 Bridgette Wagoner28 Sheila Baird

Declutter your life11 Mary McInnis Meyer

Pinterest14 The interest in Pinterest

Buzzworthy trend29 Tara Sager

organizationGet organized6 Getting rid of clutter helps us let go

Organize your financial life10 Do it now

Organizing paper12 What paper to keep/what to shred

health & fitnessBaby, work out!16 Supersets18 Workout DVD’s19 Fitness myths21 Avoid ineffective exercises

Healthy eating22 Food to go24 Changing habits25 Better snacking26 Sleepy head

fashion & beautyOffice wardrobe30 Casual Friday31 What to wear to work

Jewelry32 Audacious jewelry

Easy cheats34 DIY transformations

A publication of The Courier, Waterloo-Cedar Falls.100 E. 4th St. | Waterloo, IA 50703

www.btruemag.com

www.wcfcourier.com

btruemag.com � Spring 2012

Meet Josie Petersen.She cries at weddings.

Josie Petersen

Wedding/Event Planner

Josie runs her own business as a full-service wedding coordinator with the simple

goal: Make every bride’s wedding the day of her dreams. And while she may be a romantic at heart, Josie is also ultra-organized and an experienced negoiator with wedding vendors. She’s also creative, and a bit of a diplomat, too. “It’s crazy, hectic and hard work, but so worth it. I want brides to truly experience their day, to think about starting this next new phase of their lives, instead of working and worrying about details.”

Why you should know herShe’s a business entrepreneur at age 23. She started her business a little over one year ago, using her background in floral and retail, as well as wedding planning experience in the glitz capital of weddings, Las Vegas. Not content to get her feet wet, Petersen dove in and started swimming. Josie has already pulled off some stunning weddings for clients and is looking forward to expanding into corporate and charitable parties and special events.

How she describes herself“I always make people laugh. Even as a kid, I could make people laugh and smile. I like being real, and I don’t sugar-coat things very well. At the same time, I can be diplomatic and deal with lots of different personalities. You get that with weddings, and I’ve become very observant about people. I’d say I’m a well-balanced person.”

How business has changed her“I’m more open-minded, and I’ve become more creative. I get excited talking to brides about their vision. I’m always surprised

that couples aren’t aware of what a wedding planner can do for them. It’s my job to educate them.”

At her own weddingStainless steel urns overflowed with fuschia Wave petunias and lime-green sweet potato vines. For the reception, colorful Chinese silk fabric was draped from the ceiling to create a sense of intimacy, and guests sat on hot pink satin chair cushions. Fireworks and a coffee bar followed a gourmet chef-prepared menu and slices of coconut, carrot and almond wedding cake.

A self-professed control freakJosie also is an admitted multi-tasker and has a busy professional and personal calendar. “I’m not ready to let go of anything yet. There’s still so much I want to do.”

TruE voiCES

true voices TEXT | Melody ParkeriMAGE | Matthew Putney


Get

It’s not just the inconvenience of crowded closets, junk-filled garages, messy basements and

attics stuffed to the rafters at home. Clutter makes you feel unorganized at work and can be potentially embarrassing if you lose important paperwork in a stack of stuff.

“Clutter can affect your health. It can make you feel overwhelmed and stressed out. It costs more money because there’s less chance to find what you’re looking for, so you go out and buy another. Clutter can make you inefficient at work. It keeps snowballing,” says Jennifer Ford Berry, author of the “Organize Now!” series of books, including a 12-month home & activity planner, a week-by-week guide to reach your money, business and career goals, and a week-by-week organizer to simplify your busy life.

Prove it to yourself. Pick a spot in your home or office that’s the most cluttered and sit and stare at it for five minutes. Can you feel those negative emotions welling up inside? “Depressing, isn’t it? If you clean it up, organize it, you feel better. Getting rid of clutter helps us let go of those things that are holding us back from actually living our lives,” Berry explains.

Consider how much time you waste each morning — and what a frustrating way to start the day — searching for a mate to the shoe in your hand, your car keys, that stack of mail you wanted to post today. Getting out of the house is even more hectic when you’re riding herd on children scrambling to find school books and papers scattered all over the house and eating breakfast before catching the school bus.

“Most women are short on time. We have so many responsibilities on our plates, and we feel like we never get caught up,” Berry points out.

You have as many excuses as Rubbermaid has storage bins for being disorganized: “I might need that some day. If I lose another 25 pounds, I can wear those jeans again. That Burt Bacharach album may be worth something on eBay. My stuff expands to fit the space.”

Perhaps you’re hanging onto stuff for sentimental reasons or in a vain sense of control. But who we are isn’t what we own. If it’s not keepsake quality, store misty, watercolor memories in your mind, not the hallway closet.

If you’ve vowed to “get organized,” don’t jump in feet first. “You can’t do it all in one day — do a couple of drawers in the kitchen, then glance into the living room and get distracted by another mess. It’s best to focus on one area from beginning to end. Organize the space that is bothering you the most. Once you’re finished, you’ll have an energy boost and feel better about it.”

Berry has loved organizing since she was 5. She thought it was fun to clean her bedroom and used to ask her grandmother, “Can I please organize your jewelry?”

“I see the benefits of living in a peaceful environment. If my house was a mess and I had piles of stuff everywhere, I wouldn’t feel peaceful and I wouldn’t be able to concentrate,” Berry confesses.

And she loves helping clients get a handle on their clutter. “When I see people go from feeling depressed about their spaces to loving it, that’s life changing. If you can feel good about your work space and your home, it just seems to make it more possible to reach your goals, doesn’t it?”

The more stuff you have, the more energy it takes.

“Getting rid of clutter helps us let go of those things that are holding us back from actually living our lives.”

OrganizedOrganized

TEXT | Melody Parker IMAGES | Shutterstock


1Gather up papers from other rooms, sort through the junk and toss it. Place remaining “to file” papers in one location where you will file it. Remember, 80 percent of what we file is never looked at again; chances are, it can be tossed.

Keep file storage small to limit the amount of paper you can save/file. A small tray on your desk should be for files you are currently working on or keep them in your top filing drawer.

Use a three-ring binder with inserts to store business cards.

If you can store information on your computer, do, but remember to back up files.

Make sorting papers a daily routine, then make it a habit to put bills, receipts and other papers where they belong.

No closet doors? No problem. Hang pretty curtains to show off shelves that can be closed for privacy.

Once a month: File papers waiting in your “to file” bin. Add any new addresses and phone numbers into your system.

Every 3-6 months: Go through your files and toss anything you don’t need to keep.

Once a year: Every January clean out your file folders. Make sure you have all your tax information together. Purge your files from the previous year, then move those files into a storage box.

“Paper is everyone’s worst nightmare,” says national organization expert Jennifer Ford Berry. “How does it keep getting into the house without being invited? It’s hard keeping up with what should be kept, what can be tossed and what has to be shredded.”

2Countertops should be home for only items used on a weekly basis for kitchen duties. Don’t use this valuable space for small appliances and other items you do not use regularly.

Remove shoes, coats, toys, sports equipment, tools and other items that are not included in baking, cooking or serving dinner. Clear countertops of paperwork, mail, magazines, etc. Create a small “paper/mail” center in the kitchen.

Clear counters of appliances not used every day. Toss broken items; donate seldom-used items. Find a home for every item left over.

Keep the front two-thirds of your countertops clean and free of clutter. Put away objects as soon as you are finished using them. Empty cupboard and drawers; remove items you don’t need or use.

Keep only the bare minimum in junk drawers because you know they’ll soon fill up again. Limit yourself to one junk drawer.

If you lack shelving, hang up as much as you can (pots/pans, mugs, a wine-glass rack under the cupboard). Place hooks on the pantry wall or on the back of the pantry door.

home office

kitchen

orGAnIzATIon


3Don’t let your bathroom counter become a catchall. Push yourself to keep 95 percent of your bathroom items hidden. This will not only help your bathroom look better but will take less time to clean.

Tuck toiletries into attractive baskets that can easily slide under the sink. If you don’t have enough shelf space, roll up towels and washcloths and keep them in a pretty basket by the shower. For a spa effect, fill a basket with your favorite lotions, soaps and candles and place it near your tub.

A towel bar on the ledge beneath a modern sink is handy for hand towels. Install hooks on the back of your door for towels and bathrooms.

Shelves don’t have to be crammed with toiletries and toilet paper. Make them pretty but practical. These shelves are ready for a freshly washed stack of towels.

If you have toys in your shower or tub, store them in a mesh holder that suctions to the shower wall. They won’t hold water that can cause toys to mildew.

Sort through items under your sink, vanity drawers, medicine cabinet, shelve and cupboards and toss!

bathroom

The bathroom is most likely the first thing you see in the morning. If you are beginning your day in a cluttered mess, you’re setting the stage for a stressed-out day.

organization


4

bedroom closet

The first rule of organizing any closet is to create a visible and accessible space for the items you use most. If you share this closet with someone else, maintain separate areas for each person. Start by tossing. Pull out what you can see that:— You haven’t worn in more than one year — You don’t feel good in— Is out of style— You just don’t like— Doesn’t fit— Is worn out, ripped or stained.Clothing in decent shape can be donated or consigned. Throw away ripped, torn and stained clothing. This applies to shoes, belts, purses and any other accessories (scarves and neckties).

Store out-of-season clothes in an extra closet or in a plastic container stored under the bed.

After paring down, empty the closet and lay clothes on the bed or floor. Throw away all bent and broken hangers. Once the closet is empty, evaluate the space. Make any modifications you need to improve your closet’s functions.

Consider installing a closet organization system, available in a variety of price ranges for DIY or professional installation. Or consider hanging a second rod off the first one for pants. Look for a rod with two hooks that will easily hang off the top rod.

Hang clothing by category and then by color. (Such as short-sleeved shirts together by color). This will give your closet a more organized look and make it easier to find the right outfit for every occasion. Make sure clothes all face the same direction on the hangers.

Bored with your wardrobe? Organize a clothing swap with friends or family members instead of buying new clothes.

Can’t decide on certain items? Hang their hangers backward on the rod (hook faces front of rod). If after 6 months the hanger is still in that position, you have your answer. You don’t wear it enough to keep it.

BTrue magazine wants to help you get organized!

We’re giving away Jennifer Ford Berry’s new books,

“Organize Now,” “Organize Now! 12 Month

Home & Activity Planner” and “Organize Now!

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organization

Spring 2012 10 btruemag.com

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Organizing PAPERGet your personal & financial paperwork under control on page 12.

TEXT | Amie Steffen IMAGE | Shutterstock

We may want the U.S. government to get its financial house in order. But the truth

of it is, some of us are throwing stones from our own glass houses.

That is, some of us have work to do on our own financial houses, too. A lot of work.

Up to 30 percent of the retirement-age clients of Tuve Investments in Waterloo aren’t financially ready to retire, estimates John Tuve, the owner and certified financial planner.

“Most of the people are meeting their goals,” he said. But those who aren’t?

“The main thing they could have done is saved more through retirement accounts,” Tuve said.

Decluttering your financial life — dealing with your investments, savings and checking accounts in a responsible manner — may be the last thing you want to tackle when you’re organizing your life.

Financial planners say that’s a mistake for your future, as well as for your stress level.

“That’s the whole point of money — to have security,” said Cindy Gleason, a certified financial planner and owner of Gleason Resource Group in Waterloo. “If having that security level is important, your financial lifetime is part of that. It has to be a priority.”

Tuve said a good starting point for anyone is to set aside as much of your income as possible in tax-free retirement accounts, like 401Ks or IRAs. If you can afford it, he suggests socking away 15 to 20 percent of your take-home pay.

“My whole concept is, pay yourself first,” said Tuve, noting he means retirement accounts. “If you’ve got that maximized, put it in regular savings or investment accounts.”

Once you’ve done that, start putting all your bank statements into one folder or file, or onto a USB drive if you’re more easily organized electronically, said Gleason. And keep an extra copy.

“Now, with scanners, you can scan that stuff and put it into your hard drive and make sure you have it backed up,” she said.

No matter what you do to organize your financial house, financial planners agree on one thing: Do it now.

“So many times it takes a mini crisis, or a scare of some sort, then all of a sudden it’s like, ‘Oh, now we have to get the pieces of the puzzle to fit,’ and they don’t always fit, or there may be a gaping hole in the picture,” Gleason said.

Organize yourfinancial life

TEXT | Karen Bushanam IMAGE | Rick Chase

Mary McInnis Meyer remembers a time when she honestly believed she didn’t have 30 minutes to spare. Between family and work obligations, her to-do list

seemed to exceed far beyond the allotted hours in the day. It was exasperating to put in the effort and yet constantly come up short. “Time management, it’s always been a challenge for me ... I think I have a very adversarial relationship with time,” Meyer said. Over the years, Meyer has learned life doesn’t have to be lived in a state of chronic frustration. Obligations to her sons, ages 12 and 10, her husband, her English cocker spaniels and her business, Field of Yoga, still keep McInnis on her toes. By adopting a few practical habits and redirecting her thinking about time, Meyer has gained more control of her life and schedule. She has also helped lead workshops on work-life balance. One perception Meyer happily abandoned was the notion that time will always be in short supply. “We actually believe that time will always be getting away from you, that there isn’t enough time for your family,” Meyer said. That mind-set isn’t exactly a catalyst for positive change. “It’s not true,” Meyer added. “It’s not true even for the busiest person.” Busyness and its by-products — stress, anxiety, exhaustion and burnout — are common in U.S. culture, particularly among women, who are often the central point of coordination for their families, according to Lisa Kukral, a licensed mental health counselor at Covenant Clinic Psychiatry. “I would say it’s really common because everyone is too busy and overscheduled, from parents to kids and parents taking care of kids, so we are go, go, go all the time,” Kukral said. There is nothing wrong with leading an active and involved life, according to Heather Woody of Heather Woody Unlimited, a personal and

professional coaching business. How much is too much depends on the individual. Some people are hard-wired to take on more, Woody said. She recommends being intentional about commitments and identifying priorities. Also, consider the outcome and know personal thresholds for effectiveness. “There’s a difference between a high-performing person and a person who is doing a whole lot of stuff,” Woody said. Laura Hand’s days and nights are pretty packed. On the home-front, Hand is the mother of two boys under age 3. At work, she is the creative director for VGM Forbin. Hand also serves as president of AAF-Cedar Valley. The local branch of the American Advertising Federation provides growth opportunities and networking for professionals in the fields of advertising and marketing. A firm believer in personal and professional growth, Hand

likes to push herself to take on new challenges.

yourlifeDeclutter

likes to push herself to take on new challenges. Continued on page 13

Spring 2012

Organizing PAPERMaggie Jackson, a

professional organizer with The Organized Life in Cedar

Rapids, has assisted many clients in getting their personal paperwork under control. “It can seem like a daunting task, but it does not take forever,” she said. In fact, Jackson will often time her clients as they go through papers to show them it does not take as long as they think. “You just need to set aside the time,” she said. Jackson advises having recycling, shredding and garbage bins on hand when sorting paperwork. Jackson said her clients are amazed at the results. “We save way too much,” she said. “Most papers you need to keep on hand will fit in one file drawer. “But the main thing in to stop the inflow, and deal with incoming mail every day” Jackson said, offering the following resources as a start:

Another professional organizer, Becky Esker of Get Organized! in Cedar Rapids, said it is important to personalize any paper management system you set up. “I hold up a piece of paper and ask the client what word they associate with it. That’s how we label it,” she said. “Not everyone’s brain works the same way, and your system needs to work for you.”

When organizing paperwork, Esker uses what she calls the SWEEP approach — sort, weed, purge. “Sort papers into general categories such as pay stubs, bank statements, etc.,” she said. “Go through each pile and get rid of what you do not need, and get rid of unnecessary items immediately. “The piles you create will give you a good representation of what you need to get your system set up.” Esker also said many office supply stores and some banks offer shredding services for their customers.

“You need to understand that any organizing system should be dynamic,” Esker said. “It needs to be tweaked and maintained as your needs change.” Whether it’s audits, identity theft or just the general chaos disorganization can create that keeps you awake at night, here are some guidelines to keep you organized and protected when it comes to personal paperwork.

Whendisposingofpaperwork,expertssayanythingthathasasignature,accountnumber,socialsecuritynumberormedicalorlegalinformation(includingcreditoffers)shouldbeshredded.

• Junk mail - Direct Marketing Association provides a variety of opt-out options for consumer assistance. However, the consumer will have to register online or download the form and mail it. www.the-dma.org (212) 768-7277; also www.fightidentitytheft.com/junkmail.html • Pre-approved credit card offers This will allow consumers to opt out for five years. www.optoutprescreen.com (888) 567-8688 • Catalogs - Allows consumers to opt out of catalogs of their choice. www.catalogchoice.org

Esker said there are four key steps for getting organized: 1) Group and keep like items together. 2) Figure out a way to contain it. 3) Label it. 4) Create a home for it and everything goes in its home.

TEXT |HollyHudson

organizaTionWhat to keep and for how long Taxes: Seven years This includes returns, canceled checks/receipts (alimony, charitable contributions, mortgage interest, retirement plan contributions), records of tax deductions. The IRS has three years from the filing date to audit a return if it suspects a good-faith error. The three-year deadline also applies if the filer discovers a mistake and decides to file an amended return to claim a refund. The IRS has six years to challenge a return if it thinks the gross income was underreported by 25 percent or more. There is no time limit if a return was not filed or a fraudulent return was filed. ira contribution records: Permanently Records of nondeductible contributions prove taxes have already been paid when it comes time to withdraw. retirement/savings plan statements: one year to permanently Keep quarterly statements from 401(k) or other plans until an annual summary is received; if everything matches, shred the quarterlies. Keep annual summaries until retirement or the account is closed. Bank records: one year to permanently Go through checks once a year and keep any related to taxes, business expenses, home improvements and mortgage payments. Shred the rest. Brokerage statements: Until securities are sold Keep purchase or sales slip from brokerage or mutual funds to prove capital gains or losses for tax purposes. Bills: one year to permanently In most cases, when the canceled check from a paid bill has been returned, the bill can be shredded, but bills for big purchases should be kept in an insurance file for proof of their value in the event of loss or damage. Credit card receipts and statements: 45 days to seven years Keep original receipts until monthly statement arrives; shred receipts if the two match up. Keep the statements for seven years if tax-related expenses are documented. Paycheck stubs: one year Compare stubs to annual W-2 form. If they match, shred the stubs. House/condominium records: Six years to permanently Keep all records documenting the purchase price and the cost of all permanent improvements. Keep records of expenses incurred in selling and buying the property for six years after selling the home.

Source: www.bankrate.com

should be shredded.

Spring 201212 btruemag.com

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organizaTion

This can contribute to stress but it’s the good kind, she’s decided.

“Another way to look at it is I like to do all those things and I really feel I am really contributing to the community by doing all those things,” Hand said.

In short, if you spend your time chasing your passions, at the end of the day you may be tired but fulfilled.

“You have to make sure it’s worth it,” Hand said. Women are also guilty of forgetting to schedule down

time, perhaps associating it with laziness or ineffectiveness, Kukral said.

Taking time to exercise, sleep, meditate, get lunch with the girlfriends — whatever it takes to recharge — aren’t luxuries. Rather, self-care is necessary for mental and physical health.

“If you do not take care of the juggler, the juggler will drop the balls,” Kukral said.

Many women would happily exchange an afternoon of laundry or budget meetings for a day at the spa, the library or more time with their kids. But how to find the time?

Meyer uses a spreadsheet to lay out her responsibilities for the week. When everything that needs to be done is assigned its own slot, ideally in advance of deadlines, she can make time for life’s more “sacred moments.”

Make one small change and let the freedom that follows speak for itself, Meyer added.

“And that is encouragement on your path,” Meyer said.

Continued from page 11

be yourself, inside and outtrue

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btruemag.com 13 Spring 2012

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TEXT | Emily Christensen

IMAGES | Shutterstock & Pinterest

Women are doing it in their office.

They are doing it on the couch after the children have gone to bed.

They are even doing it while cooking dinner.

Today’s connected woman just can’t get enough of Pinterest (www.pinterest.com), the virtual pinboard that gives women a new place to organize and share everything they find online. They can redecorate their bedroom, find fitness inspiration or even plan for a future wedding or family without ever leaving the comfort of their sofa. From broad topics to obscure interests, users can tailor the site to their personal tastes.

“I have an iPad so when I sit on my couch at night I go between Facebook and Pinterest while I am watching television,” said Brett Morris. “It is so addicting. I can sit down and once I start I just lose track of time.”

Pinterest is now the No. 7 social networking site by visits, with almost 32 million visits in November, according to Experian Hitwise. Though the website is still technically invite only, these days the invitations are fairly easy to come by either by requesting from the site or one of the millions of users. However, new users should be prepared. All Pinterest users must have a Facebook or Twitter account. Newcomers connecting via Facebook will be forced to upgrade to the Facebook Timeline format. Morris, who has accumulated more than 360 pins on 17 boards in just a month’s time, said she hasn’t actually done any of the things

she has pinned, but she has plans ... someday. Maybe.

“There is a lot of dreaming involved in my Pinterest. It will get me through the winter,” she said. “I will probably take advantage of the crafty stuff this summer. But the home stuff, I’ll have to win the lottery for that.”

The Pinterest bug bit Kari Juhl back in October while she was on bed rest with twin baby girls. When she finally caved to the pressure — her mother and best friend had been begging her to join — she was immediately addicted.

“I spent six hours on there the first day. I remember texting them and telling them I couldn’t stop,” she said.

Her virtual corkboards continued to flourish — with ideas for the home and her baby girls — after she delivered just a couple of weeks later. She used

the ideas to re-create a photo wall on her stairs and even saved her family “thousands of dollars” by finding a fashionable solution to reuse their new home’s existing ceiling fans.

Lynn Bowers joined the site just after the holidays. She too has amassed more than 300 pins in just a few weeks.

“I’ve taken out some pillows and added new colors based on things I’ve seen online,” she said. She’s also put coffee beans into a candle holder and then burned a tealight in the beans to send the aroma around her home.

Both women said they used to keep notebooks and files filled with ripped magazine pages and photos or ideas printed from the Internet.

“Those are gone now,” said Bowers. “I have everything on my boards.”

she has pinned, but she has plans ...

potterybarnkids.com

etsy.com

etsy.com

etsy.com

obaz.com

kraftrecipes.com

ellabellafloral.blogspot.com

stylemepretty.com

tastykitchen.com

familyfun.go.com

the interest inpInTErEST

juicy-bits.typepad.com


Meet Josie Petersen.She cries at weddings.

Why you should know herBridgette Wagoner is director of curriculum and staff development for Waverly-Shell Rock

Community Schools, but her time and talents reach far beyond the community. Since 2000 Bridgette has served on more than 50 committees and work teams and authored more than 50 presentations, publications and grants at the local, regional and state level.

Through it all she still she finds time for her husband and four children — and herself. It’s all about balance — and letting go.

“I’m not Superwoman. Sometimes I get exhausted. Sometimes I have dirty dishes in my sink and piles of dirty laundry in my basement. Sometimes I leave work with important things not done, and sometimes I miss important events for kids because of work obligations. The balance comes in accepting that it’s OK to be less than perfect, and that sometimes you have to walk away from one part of your life to attend to another. I’m working really hard to be present wherever I am at the moment, so that I am not distracted by work at home and home at work.”

She’s connectedThis tech geek organizes the family’s weekly meal plan with a rotation of spreadsheets that have supporting recipe and shopping list documents. The whole family uses a “highly complex” Google Calendar to keep track of their daily schedules and everyone uses social media and text messages to stay in touch.

140 characters or less“Physical outlier. Residential pot-stirrer. Just trying to change the world, OK?”

Don’t leave home without itShe wouldn’t be caught dead without her iPhone, wallet and something to eat.

Kicks butt and takes namesFXB (Farrell’s Extreme Bodyshaping) is her outlet. She signed up for the 10-Week Challenge a year ago and hasn’t looked back. “What I found there was so much more than I expected. I found strength — mental and physical — healthy habits, belief in myself, and the support of an amazing community. ... Pounding on a heavy bag is pretty good for stress relief, too — and my life can sometimes be a little stressful.”

The uniformWhen the work day is done it’s all about comfort, which is found in a pair of sweatpants and a 10-year-old Rudy’s Tacos sweatshirt. Her husband Chas calls it her uniform.

Troublemaker“I hated high school. I was disengaged, bored and so full of adolescent angst that I acted out. I think that it’s this reality that drives me to constantly beat the drum of educational transformation. So many educators went into the profession because they loved school. When you’ve never struggled in the system, I think it can be hard to understand why some students do.”

TruE voIcES

BridgetteWagoner

School Curriculum Developer/Veteran

Volunteer

TEXT | Emily ChristensenIMAGE | Matthew Putney

Spring 2012

If you’re short on time — and your goal is to burn fat — step away from the treadmill. Now get into the weight room and try supersetting your resistance training.

Supersets — a bodybuilding term gaining popularity in fitness centers — involve performing two or more consecutive sets of strength work with little or no rest between sets.

Any resistance exercises can be paired for supersets. The idea is to exercise muscles that haven’t been fatigued.

Reciprocal supersets combine exercises that use opposing muscle groups — the chest and back, for example, or biceps and triceps. The first muscle group rests while you work the second group.

Still, if your goal is gaining strength or building muscle mass, traditional weight training programs are sufficient, said Jeff McBride, director of the neuromuscular and biomechanics laboratory at Appalachian State University.

Supersetting tires you out; after doing one exercise you jump immediately to something else in another part of the body. With supersets, you won’t be able to do much work under a heavy load.

Supersets cut rest between exercise and workout time

baby,work out!

health / fitness

Buying the right athletic shoe• Ask for help to find shoes most likely to fit according to sport, gait and movement.

• Bring your old shoes for wear patterns to determine

if you pronate (walk inward) or supinate (walk on the outsole).

• Shop at day’s end. Feet swell; shoes that fit fine at 10 a.m. may be too snug by dusk.

• Try on. Walk and jog around. Who cares how cool you look if your feet hurt?

• Buy the right size. In running and walking shoes, you’ll need at least a half to full size larger than usual.

• Make sure they’re comfortable NOW. You should be able to immediately start exercising.

16 btruemag.com

Can you burn calories walking in place during commercials while watching TV? Yeah, it’s a pretty good workout.

In a recent University of Tennessee-Knoxville study, calorie expenditure was monitored while normal weight to obese participants reclined or sat watching TV for an hour, standing and stepping in place during commercials and treadmill walking at 3 mph.

Stepping in place during commercials burned an average 148 calories and resulted in an average 2,111 steps in about 25 minutes. Walking on a treadmill for an hour burned an average 304 calories. Being sedentary didn’t provide much activity at all — sitting and watching TV for an hour burned a whopping 81 calories, hardly enough to make a dent in that bowl of ice cream.

Move more, burn calories

Pushup & row Push up: Place hands and feet on the floor, hands slightly wider than shoulder-width apart. Tighten your abdominal and butt muscles; body should be in a slant. Bend your arms and lower your body to the floor, keeping your butt and core engaged. Push yourself back up. If using TRX suspension training, place hands on the floor and feet in handles. Key muscles used: chest, triceps, core

Upper back rows: Place feet about shoulder-width apart against a wall or other support. Grasp TRX handles and hold arms straight in front of you, palms facing each other. Pull yourself up toward the handles, moving at the shoulders and elbows, until your torso is even with your wrists. Key muscles used: Mid and upper back, biceps, forearms

Squats & one-leg dead lift squat: Stand with feet parallel, hip-width apart. Tighten abdominals to support the back. Inhale as you bend your knees and sit back as if you’re going to land in a chair. Thighs should be no lower than parallel to the floor. Don’t bend your knees more than 90 degrees or allow them to extend beyond the toes. Exhale as you push down through your feet and return to standing. Key muscles used: thighs and glutes

single-leg deadlift: Stand on one foot, with the other leg bent at the knee so the shin is behind you and parallel to the floor. Lower your body until the lifted leg is as low to the ground as possible. Pause, then straighten back up to starting. Grasp dumbbells to increase difficulty. Key muscles used: hamstrings, glutes, lower back

Try 10 to 12 reps of each of the following exercises. Do 3 sets.

Supersets cut rest between exercise and workout timework out!

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At-home workout DVDs

“SparkPeople: 28 Day Boot Camp” ($17, Acacia)

If you’ve seen a Nicole Nichols workout before, chances are it was on YouTube. The fitness expert, known as just Coach Nicole to the millions of members of SparkPeople.com, has filmed dozens of routines for the free health website. The American Council on Exercise and Life Fitness just named her “America’s top personal trainer to watch.” On her first slick DVD, viewers can choose from four segments, ranging from 12 to 30 minutes. The DVD includes a calendar

with a suggested plan for how to mix up the workouts. One unusual feature is the countdown clock on the screen during each segments, timing how much longer you need to sweat it out.

“Sculpt & Burn Body Blitz” ($15, Lionsgate)

Short on time? You need only 10 minutes for each of these four workouts with Denise Austin. (The warm-up and cooldown add 10 minutes.) Austin pep-talks you through mixed martial arts (kicking drills), athletic conditioning (jump like a basketball player!), kettlebell-inspired moves (swing a dumbbell) and cardio sculpt exercises (effective combos that target two muscle groups at once).

“Personal Training with Jackie: 30 Day Fast Start” ($15, Anchor Bay)

Celebrity body sculptor Jackie Warner’s technique for breaking through plateaus is “power pyramid training.” She pairs two exercises (such as push-ups and hammer curls) and forces you to do one of each, then two of each, and so on until you reach 10 reps. That’s 55 altogether. Choose between the upper-body routine and the lower-body (and abs) routine or do both, which takes about 50 minutes — and every ounce of your strength.

health / fitness


Myth: Static stretching before an event improves

performance and decreases injury

rates.

Myth: To tone muscles without

bulking up, lift light weights and don’t push hard.

Myth: Running is bad for your

knees

Myth: You can sit for long periods if you exercise.

Myth: Muscles lengthen.

Myth: When you stop exercising, your muscle turns to fat. 1

2

3

4

5

6

Myth: When you stop exercising, your muscle turns to fat. Truth: Rocks don’t turn into trees. Likewise, muscle won’t morph into fat because they’re different types of cells, said Brian Udermann, a professor in the department of exercise and

sport science at the University of Wisconsin at La Crosse. Although you can lose muscle mass, one doesn’t replace the other. When you gain muscle mass, the muscle fibers or individual cells get bigger, Udermann said. If you stop lifting or have your leg in a cast, the muscle fibers don’t go away, they just shrink. The same thing happens when you gain fat; the existing cells get bigger. If you lose weight; the fat cells decrease in size.

Myth: You can sit for long periods if you exercise. Truth: Unfortunately, you can’t exercise away the effects of sitting for 10 hours at your desk, Hutchinson said. Long stretches of sitting are associated with

cardiovascular disease, independent of how much exercise you get. Researchers think being motionless for long periods of time without a break causes changes in the enzyme levels in your muscles, allowing for more fat storage. Try it: Get up at least once every hour; pace around your desk or do five jumping jacks to remind your muscles that you’re not dead. Prompt yourself by setting an email reminder.

21

health / fitness



f iel

dofy

oga.

com

re-open your life.

Myth: To tone muscles without bulking up, lift light weights and don’t push hard. Truth: There’s actually no such thing as toning, said Hutchinson. If you’re poking a muscle that feels soft even when it’s flexed, that means

you’re poking fat, not “untoned” muscle,” he said.

Try this: To make your muscles stand out, you either have to lose fat or make your muscles bigger. Light weights won’t help you do either unless you do enough reps to reach or get close to failure (exhaustion).

3Myth: Muscles lengthen.

Truth: Muscles have what’s called an origin and an insertion. Both are fixed and attached

to bone. In order to lengthen it, you’d have to detach it and re-attach it farther down the

bone.

Try this: Make your muscles look longer by performing exercises like seated cable rows or bent-over dumbbell rows that pull your shoulders back and help dramatically improve

your posture.

4Myth: Static stretching before an event improves performance and decreases injury rates. Fact: The latest thinking on stretching (and this changes on a regular basis) shows that old-fashioned static stretches — standing on one leg, grabbing your foot and pulling the heel to your

butt — before a workout doesn’t necessarily help and can cause injuries.

Try this: Before a workout, think warm-up rather than stretch. Do a light cardio exercise to increase blood flow to the muscles and elevate your core temperature. Save the old-school static stretching for after the workout, when you’re warmed up. Spend 30 to 60 seconds on each muscle after exercise.

5

6Myth: Running is bad for your knees

Truth: What’s really hard on the knees is extra body weight. Each additional pound of body

mass puts 4 additional pounds of stress on the knee, according to the American College of

Sports Medicine. Meanwhile, two recent studies have suggested that running protects the knees,

Hutchinson said. One of these studies looked at 45 runners and 53 nonrunners over 18 years. The Stanford researchers

found that the runners had lower rates of arthritis in the knee than the nonrunners. That said, if you experience pain while

running, stop and talk to your doctor.

Try this: Try running on a variety of surfaces and incorporating balance training and knee-strengthening exercises including squats. Elliptical machines offer a no-impact alternative, but

they train your legs to move in elliptical patterns, which isn’t very useful in real life.

HEALTH / fITnESS


Almost any exercise is good exercise. That said, some people waste time on routines that aren’t

best for reaching their goals, trainers say.

Thinkaboutvariety,notjusttime.Keeping your body guessing is the best way to torch calories. The body gets accustomed to long stretches of routine exercise, and fitness doesn’t improve; you increase your risk for repetitive motion injuries; and workouts lack mental focus. They’re boring.

Adddifferentelements. Instead of running at a steady pace for an hour, you might run for 20 minutes, bike for 20 minutes and run stairs for another 20. For strength-training, you could rotate between push-ups, squats and rowing machines.

Switchupintensity. If you perform your cardio at the gym, spend shorter amounts of time on each of several machines: elliptical, treadmill, bike. And switch to interval training, which means alternating periods of high-intensity and low-intensity exercise. The latter are also called rest intervals (but that doesn’t mean to stop). Intensity is pushing yourself hard to maximum effort, which is a different level for different people. Think of sprinting, running as hard as you can, followed by jogging. Or increase the slope or resistance on a cardio machine for a time, then lower it.

Focusonmorethanonemusclegroup.

Insteadofbicepcurls,dopull-upsorassistedpull-ups. The bicep curl, lifting a hand-held weight by bending the elbow, is a hallowed weight-training maneuver. But the time would be better spent doing pull-ups, trainers say. Gripping a bar and lifting your body weight will give you great biceps plus recruit an array of muscles in the back and elsewhere. It’s also more aerobic and will improve your grip, forearms and shoulder stability.

Can’t do one? Ask a friend to grasp your ankles with both hands and provide just as much support as is needed for you to lift your body and get your head above the bar. Or, at first, stand on a chair or stool and approximate a free-hanging pull-up. And if you’re too old school to completely abandon bicep curls? Hit them fast — less than 3 minutes — intensely, and move on.

Scheduletimewithatrainer. Even if you can afford just one session, you can learn correct form for favorite exercises to prevent wasted energy and injury.

Understandyourgoals. If you want to lose weight, exercises that isolate one muscle group — biceps curls or calf lifts — won’t be much help. But if you’re trying to tone your arms or calves, those curls and lifts are important.

Shortenbreaks. Resist the urge to rest for more than a minute or two between machines during circuit training. And cut socializing by putting on

headphones until your workout is done.

Don’twastetime. Leave the cellphone in

the locker or your purse (and no texting!) And if you’re using your phone during a class or while

working with a trainer, that’s just rude.

Doplanks,notcrunches. Few people keep perfect form during crunches, arching and straining the back and risking injury. And it gets worse as they try to increase repetitions. Try the plank, a simple and effective core exercise that involves a host of abdominal, back and stabilizer muscles. Here’s how: Lie on the floor face down

and raise your body, “balancing” on your forearms and toes. Hold for

20 seconds or more, lower your body to the floor

and repeat several times. Be sure to keep your rear from poking up or sagging.

Dolegexercises,notlegholdsFor leg holds, people lie on their backs and with their legs straight, raise them to a right angle with the floor, then lower them to about 10 inches from the ground, hovering there as long as possible. The lower back takes the strain and the abdominals aren’t working. Anyone with chronic lower back pain shouldn’t do leg holds. Others risk injury unless they maintain perfect form, with the full spine against the floor. Leg alternatives: Lying on the floor face up, bend the right leg at the knee and keep the right foot on the floor. Extend the left leg and raise it off the floor, hold for several seconds, and return the left leg to the floor. Make sure you don’t push your right foot against the floor, which recruits the right hamstring rather than the abdominals. Then switch legs. Now, lying face up, arms at your sides, position your legs as though sitting in a chair, thighs at a right angle to the ground and knees bent. Lower one leg to the ground and return to the starting position. Do the same with the other leg. If you find yourself arching your back, place your hands under your rear.

Doscaptions,notoverheadshoulderlifts.Pushing heavy weights above the head is a staple of gym work, but be wary of injury, trainers advise. Especially as people age, such weight training can damage shoulder joints and tendons. A common term is “shoulder impingement syndrome.” Try scaptions as an alternative. Here’s how: With light to moderate weights in each hand, place your arms about even with your front pockets. Now raise the weights to just below shoulder height, then lower them. Your arms are angled rather than straight at your sides

or straight in front.

Howtoavoidineffectiveworkouts

headphones until your workout is done.

Prep time: 10 minutes Cooking time: 5 minutes Serves: 4

For the shrimp: 2 tablespoons extra virgin olive oil 1 garlic clove, minced 1/2 teaspoon ground cumin Pinch red pepper flakes 1 pound medium shrimp, deveined 3 tablespoons high-quality tequila Salt, to taste 1 teaspoon dried chipotle powder 2 to 3 tablespoons fresh cilantro, chopped

For the salad: 4 cups dark, leafy mixed greens 1/2 cup roasted red peppers, sliced thin 1/2 cup black beans, drained and rinsed 1 avocado, sliced thin For the dressing: 1/2 cup nonfat plain Greek yogurt 3 tablespoons high-quality tequila 1 tablespoon grated lime zest 1 teaspoon hot sauce 2 tablespoons fresh lime juice Pinch of sea salt to taste

Add olive oil to large skillet over medium heat. When hot, add chopped garlic and cook for about 1 minute. Add cumin and red pepper flakes, and let flavors blend together.

Add shrimp and toss. Carefully add tequila and cook until alcohol burns off. Season with salt, and add dried chipotle powder. Once shrimp are cooked, add chopped cilantro, toss and put aside on a plate.

Toss mixed greens in a large salad bowl and add in roasted red peppers and black beans. In medium bowl, whisk all of the dressing ingredients together and alter to desired taste by adding additional hot sauce and salt. Top with avocado slices and sautéed shrimp.

Divide into Glad To Go reusable lunch and snack containers to take to work. Refrigerate.

Source: Candice Kumai, “Pretty Delicious” author and

“Top Chef” alum and Glad Products Co.

22 btruemag.com

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For the salad: 1/2 cup walnuts 4 cups fresh spinach, stems trimmed 8 large strawberries, hulled and thinly sliced 1/4 cup crumbled goat cheese

For the dressing: 3 tablespoons honey 2 tablespoons Dijon mustard 1/4 cup balsamic vinegar 1/4 teaspoon sea salt

heat oven to 375 F. Place walnuts on rimmed baking sheet and bake until fragrant and toasted, about 8 minutes. Transfer to a plate to cool. Toss spinach with strawberries in a large bowl. In small bowl, whisk together honey, mustard, vinegar and salt. Sprinkle walnuts on top of spinach and strawberries mix.

Serve sprinkled with goat cheese, with remaining dressing on the side.

Divide into Glad To Go reusable lunch and snack containers to take to work. Refrigerate.

Source: Candice Kumai, “Pretty Delicious” author and “Top Chef” alum and Glad Products Co.

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What does it really take to change a habit? It may have less to do with willpower and more to do with consistency and a person’s environment.

Contrary to popular belief, adopting more healthful routines may have little to do with how much resolve someone has, says Wendy Wood, provost professor of psychology and business at the University of Southern California.

“We tell ourselves that if only we had willpower we’d be able to exercise every day and avoid eating bags of chips,” she says. “But those behaviors are difficult to control because we have patterns that are cued by the environment” — patterns that we’ve learned from past bad habits.

At the movie theater, instead of getting a large popcorn, get a small one or drink water instead. Soon you’ll associate movies with those new choices.

Take the stairs the minute you walk into the building where you work — soon you’ll associate arriving at work with stair-climbing.

Instead of succumbing to the habit of snacking while sitting on the sofa and watching TV, use the time instead to do some simple exercises.

changing habits

lose weight: mind the danger zone

By making one, tiny, almost painless change, you can lose 10 to 20 pounds in a year.

“The same levers that almost invisibly lead you to slowly gain weight can also be pushed in the other direction to just as invisibly lead you to slowly lose weight — unknowingly,” writes Brian Wansink, Cornell University professor, in his eye-opening book, “Mindless Eating.”

For each of us, there is a single behavior change that can make all the difference and result in a weight loss with none of that deprived, angry feeling that we dieters know so well.

The catch? That one small change varies for each of us, depending on our special “dietary danger zone.” You’ll have to experiment to find yours.

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lose weight: mind the danger zone

Read package labels. Ideally, a serving should contain less than .5 grams of saturated fat and less than 10 to 12 grams of sugar — the lower the better — along with some fiber and protein. Pretzels, air-popped popcorn and nuts tend to be among the healthier packages.

Avoid the least healthy packages. Chocolate chip cookies, candy, biscuits and crackers are high in sugar and/or artery-clogging fats.

Load up on fruits. A small banana or medium-sized pear or apple should run about 100 calories, as would a cup of berries, half a large grapefruit or two plums or apricots. Or pair half a fruit serving with two teaspoons of peanut butter or a few dry-roasted nuts.

Cut up vegetables. Raw leafy veggies such as broccoli and cauliflower only contain about 30 calories per two cups; other easy snacks such as carrots, celery and cherry tomatoes have roughly 30 calories per half cup. Hummus, at roughly 80 calories for a quarter-cup, can be a smart dip.

love those

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snack portions?

food

Use a smaller dinner plate to make portions look bigger can be a key to mindless weight loss if your danger zone is overeating at mealtime.

Snackers who had to walk 6 feet to the candy dish ate less than half as much as those who kept the dish in plain sight on their desk.

If eating meals at your desk or in the car is your danger zone, brown bag it from home or only eat when the car is in park.

Keep tempting foods out of sight.

Set your fork down between bites.

Ask the waiter not to bring bread.

Alternate water every other drink.

btruemag.com 25 Spring 2012 Spring 2012

SleepyheadCatching your zzz’s has health, mental benefits

Getting enough sleep is an elusive dream for many Americans. Hitting the snooze button has

become a morning ritual. And caffeine? That’s a necessity. Experts say most adults need seven to nine hours of shuteye per night. But the National Sleep Foundation’s 2011 Sleep in America poll found 43 percent of Americans between 13 and 64 say they rarely or never get a good night’s sleep on weeknights. More than half said they experience a sleep problem every night or almost every night. Women sleep even less. The NSF’s 1998 Women and Sleep Poll found the average woman aged 30 to 60 gets only six hours and 41 minutes during the workweek. “It depends on lifestyle and social issues, like women if they have small children or a lot of activities,” says Dr. Udaya Shreesha, director of the Covenant Sleep Center. Shift workers, whose schedules aren’t the traditional 9 a.m. to 5 p.m., tend to experience difficulty falling asleep and obtaining quality sleep during the day hours, the NSF said. Night and rotating shifts can strain a family when less time is available to meet family and home responsibilities and enjoy recreational and social outings. Female shift workers also suffer irregular menstrual cycles, difficulty getting pregnant, higher rates of miscarriages and lowbirth-weight babies more than women who work a day shift, according to several large studies. One study of women who worked night shifts over a three-year period found a 60 percent greater risk for developing breast cancer. Squeezing in naps or reaching for pick-me-ups are common coping mechanisms for dealing with drowsiness. The average person on a weekday drinks about three

12-ounce caffeinated beverages, with little difference between age groups, according to the NSF poll. Steve Rondorf, coordinator of the Allen Sleep Center, sees nothing wrong with a brief snooze. “As long as they don’t become hours in duration,” he said. “Then it really will throw you off.” Staying in bed late on weekends can effectively offset sleep debt, though catching up on five, six or seven hours is difficult, he added. Still, research shows compromising a daily dose of zzz’s causes trouble concentrating, poor performance on the job and in school, high blood pressure and heart disease. Sleep deprivation may inhibit one’s ability to lose weight, even while exercising and eating well, according to a 1999 study at the University of Chicago. Also, the AAA Foundation estimates about one in six deadly crashes involves a drowsy driver. Sleepiness can cause slower reaction times, vision impairment, lapses in judgment and delays in processing information. “Sleep is becoming so much more respected than it used to be,” Rondorf said. An increasingly fast-paced world is especially distracting for the younger generation, he said. He has noticed an increase in disruptive electronics in the bedroom. The majority of patients at the Allen Sleep Center are evaluated for potential sleep apnea, which Rondorf referred to as “a big problem in our society” that could lead to stroke, heart issues and excessive daytime sleepiness. According to the NSF, an estimated 18 million Americans have sleep apnea, including one in four women over 65.

TEXT | Tina Hinz IMAGE | Shutterstock

• Expose yourself to bright light in the morning and avoid it at night. Morning light energizes and prepares us for a productive day. Alternatively, dim the lights when bedtime nears.

• Exercise regularly. Morning workouts can help provide the light exposure needed to set your biological clock. Avoid vigorous exercise close to bedtime if you are having problems sleeping.

• Treat your bed as a sanctuary from the stresses of the day.

• Keep a “worry book” next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning.

• Avoid caffeinated beverages, chocolate and tobacco at night.

• Avoid large meals and beverages right before bedtime.

• No nightcaps. Drinking alcohol before bed can rob you of deep sleep and cause you to wake up too early.

• Avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.

Source: National Sleep Foundation

hEAlTh / fITnEss

healthy sleep advice


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are trained in the procedure. “Vaser Lipo is best for people that have a healthy lifestyle, but diet and exercise may not be getting rid of extra fat in certain areas,” says Bartlett. “This treatment is a quick way to remove this extra fat, but it does take time for your body to recover and for you to see the final results.” Benefits include creating natural curves and definition, and a faster recovery time. It can be used on the uppoer and lower abdomen, back and flanks (love handles). Only the area being treated is numbed and small incisions (cuts) are made in the skin for the lipo probe. The process liquifies fat and removes it from your body. The process lowers injury to the body, nerves, blood vessels and tissues. After the treatment, the patient returns home the same day and wears a special garment under clothing for a few weeks to lessen swelling and encourage healing. Cost varies. Only three hospitals in Iowa have the machine. For more information, call The Spa at (319) 483-4894.

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Spring 2012 btruemag.com 27


Sheila Baird

Cedar Valley United Way Executive Director

Why you should know herSheila Baird is in her seventh year as president of the Cedar Valley United

Way. She feels a responsibility to lead with professionalism and integrity — and something else, too. Passion.

“We have to do all we can because if we don’t, people won’t be able to live the lives they should. People will fall through the cracks.”

An empty nester, she and her husband, Wayne, spend lots of time together. Their son, Alex, 26, lives nearby.

Her professional life changed “When I took this job. I’m a private person, and this is the most public job I’ve ever had!”

What you don’t know about herShe’s a better-than-average golfer, playing in the 80s and an avid reader who likes reading newspapers and biographies. Sheila is also competitive — “sports, board games, anything that brings out my competitive nature.” The most fun thing she’s done latelyFulfilled one wish from her “bucket list” — riding a zipline. She still grins when thinking about it. “It was from a 40-foot tower, and I had to conquer my fear of heights. That first step off into the abyss — it’s all about trust. Trust in the equipment and in yourself. The first time down, I just hoped I wouldn’t embarrass myself by a bad landing. By the third trip I was hands up in the air and loving it. There’s such freedom! I made seven trips.”

She’s not a fan of multi-tasking“Because I don’t believe in my heart of hearts that if you try to do everything and say yes to everything, you will always be at your best. You can’t do everything and do it well. I don’t say ‘yes’ to everything anymore, and I don’t have a lot of guilt about it. I also keep a good, realistic calendar.”

Don’t ever give up“Your friendships with other women. We all need someone we can have a real conversation with, who will say the honest things you need to hear on occasion.”


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teXt | Melody ParkeriMAGe | Brandon Pollock


buzzworthy

It’s the handbag you’ve been waiting for — fashionable, unique and reversible. The new Sloane bags are Tara Sager’s brainchild. Each fabric bag is one-of-a-kind look, adorned with a removable

accessory. Plus, the bags also are reversible, so you’ve got two bags in one! In her other life, Sager is a busy manager for a beverage company division. But the Cedar Falls mom studied fashion design in college and missed having her hand in the industry. On a trip to the West Coast, she and her mother, Mary, spied an interesting handbag. Sager decided to change it, adapt it and make it work for her own look. “I kept hearing from friends — ‘where did you get that bag?’ and ‘I’ve got to have that bag.’ That’s when I thought it could be a project I could do as an online business and trunk showings. This satisfies my creative side,” Sager says. She borrowed the Sloane name from an aunt — “it’s also the name of a fashion district in London” — and researched the market before launching her business last year. She shops for materials and embellishments at fabric stores, plays with fabric combinations and creates her designs before turning over the sewing to Donna Winter. At www.mysloanebag.com, you can chose from bags in a range of fun fabrics, including menswear, tapestry, suede, faux fur, animal prints, geometrics and more. Bags have hidden cell phone pockets, too. “They’re like candy — you’ll have to have more than one,” she says. Sager named the bags after her daughters, Madison and Mackenzie. The girls named the third bag Jazzie, after the family‘s dog. Madison is the original, medium-sized bag. Mackenzie is a crossbody design that fits comfortably for on-the-go days, and Jazzie is a smaller version of the Madison bag, perfect to carry for special occasions. Watch her website for new Sloane wraps, which are coming soon!

fAshion / be true pick

teXt | Melody Parker iMAGes | Brandon Pollock

(319) 266-2616 TheBrownBottle.com

(319) 268-7222 montage-cf.com Downtown Cedar Falls

Wine awhile with us.


fashion / beauty

We love clothes that are wearable, that look chic for spring and feel great, rain or shine. Clothes that are effortless to wear, that work at the office, but have a

weekend vibe, too. We know you’ll find something here you can’t wait to put on!

A delectable beaded print top, Cartise, $132, rings in spring, paired

with this hooded jacket in periwinkle, sisters, $64.

The bolder the better when it comes to color. The lime jacket

is a knock-out teamed with gray crop pants, and the brilliant

yellow crop pants rock with casual flair paired with a striped

sweater. Slip into the kicky gray patent shoes for fun. Jacket

from 209, $108; gray crop pants, Jag, $69; 209 yellow crop

plants, $80; 209 striped top, $ 108; Van eli flats, $108.

The bolder the better when it comes to color. The lime jacket

is a knock-out teamed with gray crop pants, and the brilliant is a knock-out teamed with gray crop pants, and the brilliant

yellow crop pants rock with casual flair paired with a striped yellow crop pants rock with casual flair paired with a striped

sweater. Slip into the kicky gray patent shoes for fun.

from 209, $108; gray crop pants, Jag, $69; 209 yellow crop from 209, $108; gray crop pants, Jag, $69; 209 yellow crop

plants, $80; 209 striped top, $ 108; Van

These classic pants in neutral tan work as

easily as they play. They look as good at the

office as they do on weekends, worn with

a simple tank and soft-focus, big-button

sweater. Add a great scarf and necklace to

show off your fashion sense, and complete

the look with shoes and handbag. nic &

Zoe pants, $108; Curio sweater, $128;

Karen Kane tank, $40; leather and metal

hype handbag, $225; franco sarto

shoes, $79; echo scarf, $68; Cissy amber

necklace, $126.

iMaGes | Rick ChaseAll fashions provided by Jennifer’s in Cedar Falls

casual fridays

Spring 2012

ClothingShoes

Accessories

303 Main St. • Cedar Falls • 277-4880www.jennifersonmain.com

Classic and ContemporaryFine Women's

fashion / beauty

Snag this black knit

skirt for its comfort

and style, and let

it work magic in

your wardrobe.

We’ve paired it

with a frayed-look

cardigan worn over

long tank top. Sling

the leopard purse

over your shoulder,

slip into cool shoes

and finish the look

with jewelry. Lynn

Ritchie skirt, $90;

Lolly sweater and

tank, $78 and

$30, respectively;

Wildside chain

pouch, $120;

franco sarto shoes,

$85; euro collection

necklace, $50;

seasonal Whisper

bracelets, $116.

Looking both professional and fashionable can be challenging, especially when transitioning from late winter to spring. Take cues from how “The Good Wife’s” Alicia Florrick, played by Julianna Margulies, dresses for her role of a law-firm associate, and play with neutrals. Find slacks that fit well, add pops of color, great-looking shoes and trend-setting jewelry.

What to Wear towork

Snag this black knit

skirt for its comfort

and style, and let

it work magic in

your wardrobe.

We’ve paired it We’ve paired it We’ve paired it We’ve paired it

with a frayed-look with a frayed-look with a frayed-look

cardigan worn over cardigan worn over cardigan worn over

long tank top. Sling long tank top. Sling long tank top. Sling long tank top. Sling

the leopard purse

over your shoulder, over your shoulder, over your shoulder, over your shoulder, over your shoulder,

slip into cool shoes slip into cool shoes

and finish the look

Lynn Lynn Lynn

Ritchie skirt, $90; Ritchie skirt, $90;

Lolly sweater and

tank, $78 and tank, $78 and

$30, respectively;

Wildside chain Wildside chain

arto shoes,

uro collection

necklace, $50; necklace, $50;

easonal Whisper easonal Whisper

btruemag.com 31


fashion / beauty

1 You’ll feel the pull of this necklace showcasing an antique drawer pull, $56, Rusty Spiderweb, Sioux City

2 & 3 Soar with a dragonfly necklace and earring set, $78, Nancy Cline, Cedar Falls

4 Charming, chic and a bit old-fashioned, an antique key necklace, $56, Rusty Spiderweb, Sioux City

5 Statement-making chunky gray and black necklace, $33, Callie’s Rings & Things, Brooklyn

6 & 7 Button, button – who’s got the button? Hair clips and pin, $10 and $15, respectively, Instinctively Indie, Sioux City

8 & 9 Spoon rings and bracelets are classics, bracelet, $30, ring, $21, Dank Artistry, Ames.

10 A pin made from the pages of a book, $10, Caitlyn Harris, Waterloo

11 Origami crane earrings are intricate and a bit exotic, $12, Caitlyn Harris, Waterloo

iMaGes | Brandon Pollock

audacious jewelry

Made by Iowa artisans, available at Plaid Peacock in

Waterloo


Too Busy?Stuff Etc will pick up your items.

Call or visit us online for more informationwww.stuffetconline.com

1210 Flammang Dr | Waterloo, IA 50702

(319) 233-8009

Let us help you re-new, re-use,re-excite your home!

Gently used furniture, appliances, housewares, clothing, sporting

goods and more.

more audacious jewelryJewelry from Covenant Gift Shop

12 Metal peacock feather earrings, $6

13 Set of three silver, black and beaded bracelets, $25, Tres Chic

14 Charms dangle from a copper chain, paired with round drop earrings, $41, Tres Chic

15 Be proud as a peacock in this beaded necklace and circle earrings in shades of green and turquoise, $51, Tres Chic

16 Vintage-looking silver and black necklace and button earrings set, $16, Accessorize Me

17 Go natural with multi-strand wood necklace with half-circle earrings, $41, Tres Chic

fashion / beauty


fashion / beauty

easy cheatsFour easy DIY ‘cheats’ that will look like you spent a bundle Did you ever watch a home improvement show team transform a drab room into something spectacular using a shoestring budget and less time than it takes you to clean out your closet? Ever wonder how they did it? Here’s the secret: they cheat. And you can too.

Here are four easy cheats:

1. Crown moulding Few design touches do more to dress up a room than adding crown moulding. Traditionally, crown moulding has been a job best left to professionals. Now there’s an alternative: Moulding Mates.

You don’t need special tools, skills or a miter box.

Simply pre-finish the polyurethane moulding (available in a wide range of styles), attach the Quick Clips to the wall where you want to place the moulding, and pop the moulding lengths into place on the clips. Corner pieces and connector blocks cover ends and seams, eliminating the need to miter ends and patch or touch up the long pieces. You can easily install the entire system using a screw drill and a saw. Visit www.focalpointproducts.com.

2. Carpet tiles Installing carpet tiles is well within the abilities of most homeowners. Because they’re a smaller, more manageable size,

carpet tiles are easier to install than a large piece of carpet. They require fewer cuts and no stretching. They also deliver enhanced design capabilities; it’s easy to create a unique pattern using different colored tiles.

3. Mirror framing systems A frame around a bathroom mirror can give the entire room a more luxurious, upscale feel. You can find framing systems that provide a custom look with pre-cut (and mitered) frame pieces.

4. No-sew window treatments Creating no-sew curtains requires nothing more than a tape measure, some scissors, iron-on adhesive, an iron and several yards of the fabric of your choice. Measure the windows to find your desired fabric length, cut the fabric into appropriately sized panels, and use the adhesive and iron to finish the edges, no sewing required.

Source: ARA Content

Long scarves are popular, versatile neckwear year-round. Simply switch your heavy scarves for lighter silk, cotton or synthetic scarves.

There are lots of variations for tying a pretzel knot. This one is from Linda Wessels at Covenant Gift Shop:


Tie your scarf into a pretzel

1

2

3

1 Gather the scarf and drape it around your neck with the short end to your waist and the longer end hanging loose.

2 Wrap the longer end around your neck to form a loose collar.

3 Reach through the collar and grab the short end, pulling it up through the collar (but not out) to form a loop. Slip the longer end through the loop and adjust ends to hang evenly.

See more scarf-tying demos at btruemag.com

Spring 2012 36 betruemag.com

Keely Overbye,Style blogger, trend spotter

“Design is making technology better and technology is transforming how things are designed.”

FEATURED: SIGNATURE™ ILLUSIONS® TRANSITIONAL BLINDS

319-859-0000www.budgetblinds.com

20% Off Select Signature Series Window Coverings

Keely Overbye,Style blogger, trend spotter

“Design is making technology better and technology is transforming how things are designed.”

FEATURED: SIGNATURE™ ILLUSIONS® TRANSITIONAL BLINDS

319-859-0000www.budgetblinds.com

20% Off Select Signature Series Window Coverings

Btrue - Spring 2012

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