3 Menstrual Disorders You Need to Know About

Suffering from a menstrual disorder can be stressful. Aside from the obvious stress and pain, they may cause menstrual disorders can be a sign of an underlying issue. Oligomenorrhea, amenorrhea, and dysmenorrhea are three of the most common menstrual disorders. Knowing the signs and symptoms of each and when you should visit your doctor can help determine what is a random abnormality and what could be a sign of something more serious. Continue reading “3 Menstrual Disorders You Need to Know About”

Top 4 Hacks to Beat Hormonal Breakouts

Defeat Hormonal Breakouts

One of the tall tell signs that you are about to start your period is that you will get a lovely little visitor someone on your face. Usually, it pops up in the most awkward place imaginable. Like the tip of your nose or smack dab in the middle of your forehead.

Although there is no surefire absolute way to guarantee that you will NEVER in life experience the horror of getting a blemish or a pimple again, there are some things you can do to decrease your chances of getting those monthly hormonal breakouts. Today I am going to share with you my top 4 Hacks on how to beat period breakouts. Continue reading “Top 4 Hacks to Beat Hormonal Breakouts”

Develop A Mindful Yoga Practice in 5 Easy Steps

Yoga & Mindfulness

If you find yourself stressed and frazzled, there is no doubt someone has suggested you take a yoga class. Yoga is a popular form of exercise that seeks to strengthen and improve flexibility through movement. Besides the physical benefits, there are also mental and emotional benefits. Taking the time to connect your breath within a yoga practice promotes relaxation.

Although participating in group yoga sessions are great, you can find time to practice yoga at home. Whether you choose a streaming yoga service or YouTube yoga. There are limitless options to aid in developing your home practice. After choosing your yogi there are five steps that I find are important to creating a mindful home practice.


1. Create a Space for Your Home Yoga Practice.

There is nothing better than having a set space that is dedicated to your yoga practice within your home. Dedicating an area in your house or apartment that you can associate with your yoga practice will make that space and area sacred. In addition to creating a space having supplies for your yoga practice is essential. A comfortable yoga mat, blocks, and straps can help you when you are seeking to deepen stretches. Also wear comfortable clothes, and practice at a comfortable temperature to aid in relaxation.

2. Set the Mood.

Find what makes you happy and set the stage for an amazing practice. Creating your ideal atmosphere will help you to disconnect and plug in to the art and beauty of your yoga practice. Make adjustments to temperature or the environment to set the stage for your practice. Dim the lights and light candles, listen to soft relaxing music. Find what suits you best.

3. Find Your Flow.

Are you crazy for vinyasa? Does hatha relate best to your mindset? Perhaps the flow or style of yoga that you choose varies from day to day and mood to mood. Just as your flow is important to your practice the time you practice is also important. Creating a morning yoga practice can help to boost your energy and focus for the day. Whereas establishing an evening morning practice can aid in decompressing after a long day. Regardless of your fancy find a yoga flow and style that works best for you.

4. Meditate & Disconnect.

Start by setting your intention before you begin your yoga practice. Focusing on a particular word, feeling or goal you would like to accomplish during your session will improve your ability to relax. Deepen this meditative trance by listening to ambient or chill music.  Become very intentional and mindful of every breathe, sensation, and feeling. Practice matching your breathe to your movements and shutting your mind off from the outside world.

5. Experiment with Aromatherapy.

Diffusing essential oils, burning incense, or lighting a candle can add to the ambience and further assist in helping you to disconnect. Choose scents to achieve your desired effects. If you are focusing on relaxation choose stress reducing scents. If you are looking to increase focus and boost productivity choose scents that will help to awaken and enliven your senses. The options are boundless.





How the Mediterranean Diet Prevents Premature Aging

The Mediterranean Diet for Anti-Aging

The Mediterranean Diet is popular approach to a more nutritious lifestyle. Today we will discover how this popular diet may help decrease the development of  chronic disease, and premature health conditions associated with the aging process.

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There are a variety of studies that discuss the negative effects that chronic inflammation has on the body. Such as increasing the risk of developing a chronic disease such as obesity, diabetes, kidney disease and cardiovascular disease. Chronic systemic inflammation and oxidative stress play a role in premature aging issues and autoimmune disease.

Not to mention the fact that the incidence of chronic disease is rising and occurring in many adults at younger than average ages.  This means that people could live longer lives while struggling with health issues, therefore decreasing the ability to live an independent and healthy life. Continue reading “How the Mediterranean Diet Prevents Premature Aging”

Spring Has Sprung!

Spring is Here!

We have sprung forward with the time change and easter weekend is under way. I can’t think of a more official way to kick off the spring season. Spring is when everyone seems to come alive and wake up. There is an abundance of sunny beautiful days. An increase in the desire to travel and get out, to enjoy the beauty and wonder of the world. I hope you are having and will enjoy a wonderful spring season.

I just wanted to say hello and let you know about some of the new things you can expect from me during this season. I will be debuting new services and programs as well as providing specials and promotions that you are going to want to make sure you take advantage of.

ladies group workout

Now Offering Fitness Coaching Classes!

I am now offering fitness coaching classes. These outdoor based workout sessions are great at increasing your fitness while enjoying the great outdoors.You can choose between two class formats.
A thirty minute circuit-style workout that focuses on total body fitness and provides conditioning exercise moves with strengthening moves that will help to preserve lean muscle mass.

The second class is a sixty minute class that is focused on improving muscle tone and increasing muscular endurance.
I will be offering introductory specials for new participants for the spring quarter. For more information please email groupfitness@180fitspa.com

Body Blast Class $15

New Client Special $5

Body Sculpt Class $25

New Client Special $10

This class is perfect for you if you are looking for a high intensity workout in a short time period. This workout is effective at helping to burn calories while preserving lean muscle mass. 
This class is every Monday, Wednesday and Friday at 9:30am and is thirty minutes (30 minutes) in duration.
To reserve your space please email groupfitness@180fitspa.com

This class is perfect for you if you are looking to sculpt, define and shape your body. This workout will increase muscular endurance while burning calories increasing strength and building shapely muscular definition. This class meets every Tuesday and Thursday at 4pm and is an hour (60 minutes) class.
To reserve your space please email groupfitness@180fitspa.com.

Embark Wellness Membership

Budget friendly memberships that focus on what matters most to you. Choose which level of membership works best for your lifestyle and your budget and pay a flat monthly fee to receive the best health and wellness benefits. For more information regarding the Embark Wellness Membership email embarkwellness@180fitspa.com

Defy Aging Wellness Challange

A 7-day wellness challenge that will teach you how to implement a holistic approach  to the anti-aging process. This simple challenge focuses on how fitness, nutrition, and skin health can defy some of our most prevalent aging concerns and assist us in our quest to age gracefully.

This FREE 7-day challenge will be available on May 1st. So mark your calendars!

defy aging promo IMG

Mobile Spray Tanning

Every spring and summer I make it my mission to offer a healthier and safer alternative to traditional sun tanning and UV tanning beds by offering mobile spray tans. 
I will be offering a $25 special for mobile spray tans for the month of April to kick off the spring and summer season.
To schedule your mobile spray tan please call  210-446-9959.

The Top 5 Anti-Aging Products You Need in Your Skin Care Routine

When you are working on preventing or even treating the beginning signs of aging, the skin care products you use and the way that you take care of your skin is just as important as getting regular anti-aging skin care treatments. Using high-quality products with a higher percentage of key active ingredients that are designed to penetrate into the skin barrier is key. 

Your skin care regimen doesn’t have to be complicated in fact it’s pretty simple. Making sure  you have and consistently use these 5  essential skin-care products is a surefire way to address, and prevent any of your aging concerns.


Good Skin Exfoliator

Exfoliation is a much-needed process in any and every skincare routine. Having weekly exfoliation session at home will increase cellular turnover which promotes smooth healthy skin that is bright, clear and helps to flush out pore-clogging dirt and debris that can lead to breakouts and cause the skin to look dull. Exfoliation is also wonderful at assisting in better penetration of active ingredients from other skin care products such as serums and masques.

Preventative & Corrective Masques

Masques are terrific products when used weekly. They work to infuse anti-aging ingredients into the skin barrier to nourish, hydrate and prevent key aging signs.

Targeted Treatment Serum

When you are looking to treat and address specific anti-aging issues your best bet is to invest in a quality serum. Serums are full of active ingredients that have a small molecular structure to ensure the key ingredients are able to penetrate the skin barrier.


One of the most important skin care products that you can include within your skin care regimen. Often this is the most overlooked product. Daily use of SPF will help prevent overexposure to the sun's rays. Sun damage accounts for a majority of aging-related issues such as fine lines, wrinkles, loose sagging skin, sun spots and skin texture issues. Not to mention the fact that regular SPF application and avoiding tanning beds can help decrease your risk of developing skin cancer.

Eye Product

Dark circles, puffiness and those fine crepey lines that form around the delicate eye area are frustrating to deal with especially when applying makeup. This is when a good eye product can come in handy. An eye cream or eye serum can address many of the issues listed above and improve the hydration and appearance of the undereye area.

Recommended Products

Image Vital C Hydrating Enzyme Masque

This remarkable 2 in 1 product hydrates and plumps the skin while removing dead skin cells from the surface of the skin. Key ingredients are hyaluronic acid and papaya and pineapple fruit enzymes.

Clarity RX Daily Fruit Mask

One of my favorites because it literally smells like a tropical dream and you have to remind yourself to not eat it.
It contains antioxidants that protect skin from free radical damage and pentapeptides that encourage collagen formation.
Nourishing oils moisturize and hydrate. This is the perfect masque for those that are struggling with dry/dehydrated skin.

Image Iluma Intense Brightening Serum

I have used this serum in the past to decrease the appearance of my post breakout dark spots and it helped to fade away those stubborn spots.
Natural and botanical skin lighteners reduce dark spots and sun damage.
Willow Bark Extract brightens skin giving it a healthy glow.

Image Prevention Moisturizers SPF 30-50

The Image Prevention family of moisturizers not only hydrate the skin but also protect from harmful UV rays.
A broad spectrum sunscreen and moisturizing product comes in a variety of formulations for every type of skin from dry, oily, and combination there is also a tinted formula for those that want a tiny bit of coverage.

Eye Product

This serum based product addresses the key signs of aging that become present in the undereye area.
Dark circles, puffiness, and fine lines and wrinkles.
Is suitable for all skin types

Good skin care doesn’t have to be rocket science or hard work. Finding the right high-quality products that work for your skin and work for your budget is where you should place your importance. Working with a skin professional is a great way to learn more about your skin, what treatments will work best for you, what products and skin care regimen you should follow. Don’t skimp on your skin health make sure you’re practicing a well-rounded wellness regimen. Remember prevention is key!

Alternative Valentine’s Day Activities

Developing an Alternative Mindset

It’s February! The month of love and romance. I believe this is a common misconception regarding this month or season.  If you are single this day of love makes you even more aware of the fact that you’re single which can be irritating and upsetting. If you are attached the pressure to be super romantic or to get treated like a princess can create stress and place unrealistic expectations onto your partner. How about approaching Valentine’s holiday with an alternative mindset? Instead of focusing on making it a big romantic production celebrate the people and friends that mean the most to you in your life. I am suggesting some non-traditional activities that you can try this Valentine’s Day. These activities work if you’re single, married or somewhere in between.

Continue reading “Alternative Valentine’s Day Activities”

Winter Newsletter

Introducing Monthly Wellness Coaching

Let’s start working on those New Year’s goals! For 2018 I am introducing more variety to the list of Wellness Coaching Programs. There will now be monthly and weekly wellness coaching options. This new program is the Spark Wellness Program. The Spark Wellness Program includes a customized fitness program, PT Hub fitness tracker, nutrition & wellness support, weekly wellness coaching calls, daily emails to keep you on track, progress monitoring and goal planning, as well as 4 personal training sessions for mobile wellness coaching clients based in San Antonio, TX.

For more information regarding the Spark Wellness Program please visit the website for a full outline of all of the wellness coaching programs provided at 180 Fit-Spa.
Interested in learning more and perhaps participating in the Spark Wellness Program?
Schedule a consultation and learn more about the monthly and weekly options and to inquire about pricing for the Spark Wellness Program. Please call 210-446-9959 or email fkh@180fitspa.com for assistance.

Buy 2 Get 1 Free

Special promotion for the Winter Season. Pre-pay for 2 months of the Spark Wellness Program and receive your 3rd Month FREE. This offer is available for 10 clients only. Take advantage while spots last! Valid January 2018-March 2018

7-Day Defy Aging Detox Challenge

On March 1st 180 Fit-Spa will launch its first ever 7-day Detox Challenge. This is not like any typical detox program or cleanse but will instead focus on detoxing the mind of any negative and limiting thoughts and mindsets that prevent you from creating your best life. This challenge will be email based and include daily inspirational videos, workout moves of the day, holistic anti-aging techniques, skin care tips, my favorite recipes for fruit infused water, salad, smoothies and teas, and worksheets to help you build and develop a growth mindset that will help change your outlook.

Learn how to reclaim your power over the aging process and become inspired to live your most authentic life. Begin to defy aging on every level! The best part about this challenge is that it is absolutely FREE. So stay tuned so that you will know when this challenge becomes available and you won’t miss your opportunity to sign up!

Wellness Gift Basket

Valentine’s Day is literally right around the corner. 180 Fit-Spa will be creating Wellness gift bags so you can treat a friend (or perhaps even drop a suggestion to your spouse) to a Valentine’s themed wellness gift basket. For more details please call  210-446-9959 or email fkh@180fitspa.com.