Body Image Fitness

06/06/2026

Sun safety: wrinkles and aging. How does it happen?

According to fda.gov, they advise you to limit your time in the sun, especially between 10 a.m. and 2 p.m.; wear clothing to cover skin exposed to the sun, such as long-sleeve shirts, pants, sunglasses, and broad-brim hats; and use broad-spectrum sunscreens with an SPF value of 15 or higher regularly and as directed. (Broad-spectrum sunscreens offer protection against both UVA and UVB rays, two types of the sun’s ultraviolet radiation.)

But how does the sun cause wrinkles? According to Hopkinsmedicine.org UVB rays cause a much greater risk of skin cancer than UVA, but UVA rays cause aging, wrinkling, and loss of elasticity. UVA also increases the damaging effects of UVB, including skin cancer and cataracts.
In most cases, ultraviolet rays react with melanin. This is the first defense against the sun. A sunburn develops when the amount of UV damage exceeds the protection that the skin's melanin can provide. A small amount of sun exposure is healthy and pleasurable, but too much can be dangerous. Measures should be taken to prevent overexposure to sunlight.

Wrinkles, sun, spots and discoloration
Common signs of sun-damaged skin include coarse wrinkles (deep lines and creases) leathery texture (thick, rough skin), sun spots, age spots and freckles, broken-appearing blood vessels (often on the face), and sagging or lax skin.

From the Cleveland clinic, some detailed information:
Sun damage, or photoaging, occurs when ultraviolet (UV) radiation from the sun pe*****tes the skin and alters it at a cellular and structural level. It breaks down essential structural proteins, mutates cellular DNA, and causes pigment irregularities. UV rays (specifically UVA) pe*****te deep into the dermis—the skin's middle layer—where they trigger the production of free radicals. These free radicals damage the enzymes responsible for creating collagen and elastin. This degrades the structural network that keeps skin firm and tight, leading to premature sagging, fine lines, and deep wrinkles. Both UVA and UVB rays directly pe*****te skin cells and damage their genetic material (DNA). This damage alters the way cells grow and divide. When cellular DNA accumulates mutations faster than the body can repair them, it can lead to precancerous spots (like actinic keratosis) and skin cancers, including melanoma, basal cell carcinoma, and squamous cell carcinoma. When UV radiation hits the skin, it stimulates melanocytes (pigment-producing cells) to produce extra melanin. A tan is actually the body's defense mechanism to block radiation from penetrating deeper. Over time, this overproduction and clumping of melanin results in uneven skin tone, including freckles, age spots and melasma (hyperpigmentation). Sun exposure damages the skin's local immune system and weakens the walls of small blood vessels. The result: impaired wound healing and a lowered ability to fight off cancerous cells. It also causes telangiectasia, commonly known as spider veins or broken capillaries, on the face.
How much sunscreen should I use and how often should I apply it?
According to the American Academy of dermatology
most adults need about 1 ounce of sunscreen — roughly the amount to fill a shot glass — to fully cover skin not covered by clothing.
When applying sunscreen to your face, use at least 1 teaspoon (about the amount needed to cover the length of your index and middle fingers).
Don't forget to apply it to the tops of your feet, your neck, your ears, and the top of your head.
Apply sunscreen to dry skin 15 minutes before going outdoors.
Skin cancer also can form on the lips. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.
When outdoors, reapply sunscreen approximately every two hours, or after swimming or sweating, according to the directions on the bottle.

Skin types and sun tolerance.
Sun Tolerance Time: Very fair skins may burn within 5–10 minutes, while olive or darker skins may tolerate sun for up to 40 minutes before damage occurs.
Darker skin has more melanin, which acts as natural sunscreen, but is still susceptible to skin cancer and premature aging.
Everyone should use broad-spectrum SPF daily to avoid photoaging.
People with fair skin should use higher SPF (50+) and protective clothing, while those with olive to dark skin should focus on broad-spectrum protection.

How much sun should I get for vitamin D?
For most people, 10 to 30 minutes of direct sun exposure to the face, arms, or legs twice a week is sufficient to maintain healthy vitamin D levels.

Can I have a tan? Some alternatives.
To get a natural, sunless tan, use topical self-tanners (mousses, sprays, lotions) containing DHA, which darkens skin safely over several hours. For a more "inner-out" approach, consume foods high in beta-carotene (carrots and sweet potatoes) and dark-colored berries.

See you in the shade!

Lori Vance
Body Image Fitness, LLC
503-351-6476

06/06/2026

04/23/2026

This is one of my colleagues, Axel Rodriguez. He will be doing martial arts classes, and personal training at Body Image fitness. Message me for his contact info 👍

04/21/2026

Check out my updated website, and come say hi!
https://www.bodyimagefitness.net/

12/26/2025

Hospice For A Loved One

In our culture, people don’t like to think about the last chapter. We try to pretend it doesn’t happen, until someone we love nears the end of their life and makes us realize that it is inevitable and a part of life. As Benjamin Franklin said, the only things that are certain are death and taxes.

Hospice can be an excellent option when there is no hope of treatments working or the patient prefers to not continue receiving treatment.

What is Hospice? Hospice care focuses on pain management and supporting the terminally ill and their families, typically in the patient's home. Hospice teams coordinate care for patients expected to live six months or less, and accept that death will occur. They don't try to hasten death, but instead provide comfort and support.

Why would one choose Hospice for themselves? Someone may choose hospice to prioritize quality of life over curative treatment when their illness is serious and no longer curable. Key reasons include receiving pain and symptom management, benefiting from a supportive, interdisciplinary team(doctors, nurses, social workers, etc.), and being able to live out their final months comfortably in their own home or preferred setting with their loved ones.

How long can someone stay on Hospice? There is no set limit on how long someone can stay on hospice, though it is initially based on a prognosis of six months or less. After the initial six months, a hospice doctor must recertify that the patient is still terminally ill, which can happen indefinitely if the medical condition persists. Patients can also be discharged from hospice if their condition improves, they outlive their prognosis, or they choose to opt out.

What should the patient expect? According to hospicefoundation.org, the hospice team develops a comprehensive, personalized plan for end-of-life care. The plan is designed to meet the patient’s immediate medical, physical, spiritual, and psychosocial needs; anticipate future care requirements; and assess the needs of the patient’s caregivers.
Instructions are provided by the hospice nurse so family caregivers understand how to provide care and administer/monitor medications properly and safely.

What should the family expect? According to uplifthospice.com, caring for a terminally ill loved one can be physically and emotionally demanding. Hospice care offers respite services, allowing family caregivers to take much-needed breaks. Additionally, hospice care teams offer caregiver support, including counseling, education, and assistance with daily caregiving tasks, further alleviating the burden on family caregivers.

What services are provided? According to aarp.org, a multi-disciplinary hospice team works together to care for the patient's medical psychological and spiritual support. Team members can include the patient's personal physician, the hospice medical director, nurses and aids along with social workers, clergy and trained volunteers. Hospice care includes support for family members both before and after the patient's death, such as bereavement counseling and respite care for caregivers.

How can someone sign up for hospice? To sign up for hospice, a person can either ask their doctor for a referral or contact a hospice provider directly to begin the process. A hospice provider will then contact the patient's doctor to confirm if hospice care is appropriate and will guide the patient and their family through the next steps, including assessing eligibility.

How can you help the hospice team and be an advocate for your loved one? According to trihealth.com, you should educate yourself about your patient's medical condition and diagnosis, be present during exams and appointments, ask questions of medical staff and caregivers, don't give up until you get the answers you need to make sure your loved one gets the best care possible, and ask for clarification on anything you don't understand.

My experience with using hospice and being a hospice volunteer: When my dad was near the end he went into hospice and having the help of the staff and especially the nurses was extremely reassuring and helpful. They are of course very caring and empathetic people. He was able to receive pain medication and spend his final days surrounded by family.

I recently joined a hospice team as a trained volunteer. My goal is to provide companionship, comfort, and help wherever I am needed. I have found it very rewarding, and seeing a smile on my patient's face makes it all worth it.

Lori Vance
Body Image Fitness LLC
503–351–6476

08/09/2025

A short video clip about me and my business. For the full video visit my website at bodyimagefitness.net 🙂

08/09/2025

What is a weekend warrior?

A "weekend warrior" is a term, often used in a lighthearted or even slightly humorous way, to describe someone who engages in physically demanding activities or sports primarily on weekends.

Why is it important? Individuals who engage in strenuous physical activity infrequently, often after a week of inactivity, can end up with several problems, primarily increased risk of injuries when suddenly subjected to intense activity. Even at the end of summer, projects on weekends such as lifting piles of leaves can lead to injury. If you do winter sports, you’ll need to prepare for those as well.

How do we prevent injury when doing the sports and activities we love?
According to the Greater Pittsburgh Orthopedic Associates, important things to remember are: don’t forget to warm up and cool down, stretch regularly, stay hydrated, do strength training during the week, avoid overdoing it, use proper form, and listen to your body.

What type of stretching should I do? According to silversneakers.com, important stretches include overhead side stretch, shoulder and arm stretches, hamstring and calf stretches, lying down and hugging your knees to your chest, and cat/cow stretch. They should be done before and after exercise but you can do it more often if you would like. As a rule of thumb, 30 seconds of stretching on each side is great.

What exercises should I be doing to make me stronger and prevent injury?
Important foundational exercises include squatting, pulling, pushing, rotation, and core as well as balance. Some examples of these are squats or a chair sit to stand; a rowing movement with bands, dumbbells, or a rowing machine; pushing such as floor or wall push-ups; rotation such as twisting with a band or dumbbell; plank position for core and standing on 1 foot for balance.

What other kinds of injuries could occur? According to orlandohealth.com, the most common injuries are sprains, strains, and different forms of tendinitis. Overuse injuries are also common if you are doing mostly one kind of sport or activity. Your back and joints need to be protected if they are sensitive, painful, or arthritic.

Do I have to warm up and cool down? According to silversneakers.com, warming up helps prepare muscles and joints for exercise, making them more flexible and less susceptible to injury. Cooling down helps gradually lower the heart rate and body temperature, preventing muscle stiffness and potential injury. A warm-up could include light cardio, like a slow walk, followed by dynamic stretches (movements that mimic the exercise to be performed). For your cool down include light cardio and static stretches (holding a stretch for a period of time) to help the body recover and improve flexibility. Listen to your body, pay attention to how your body feels and adjust the duration and intensity of warm-up and cool-down routines.

How do I maintain strength and flexibility all year round? Strength training, stretching, and cardio should be maintained year-round. Cross training during the off-season is a great way to help with any overuse injuries and give yourself a chance to try different forms of exercise.

When should I see a professional for guidance? If you are unfamiliar with weightlifting and stretching, consult with a qualified personal trainer to teach you how to do the exercises/stretches with proper form. If you have soft tissue injuries, a physical therapist is an additional asset. If you’re having bone, joint or spine problems, you may want to talk with an orthopedic or sports medicine doctor. They can also communicate with your physical therapist and personal trainer to come up with the best plan for you.

Should I stop being active if I have injuries? That will depend on the severity of the injury and whether it needs rest or activity or a combination. Speak with the professionals listed above and follow their advice, but in most cases, you will want to continue as much activity as you can. Movement keeps joints lubricated; tendons, ligaments and fascia flexible, and bones strong. Even if you have an injury on one side you can still strengthen the rest of your body.

Finally, find a few or many forms of exercise that you enjoy and try to be active as much as you can during the week. Even short sessions of walking, stretching or strengthening will help. And don’t forget to bring some friends, stay hydrated, and have fun!

Lori Vance
Body image fitness LLC
503–351–6476

08/04/2025

The Drumline is always terrific and the bubble parade was a fun addition. The best part is it starts and ends where we are!

08/04/2025

Fremont Fest 2025! We had a good turnout, good weather and lots of fun. A few of my clients stopped by to say hello 😊