Thursday, December 29, 2011

Changes in the tide...

I just got home a few minutes ago from a very exciting event...details to follow soon. Anyway, as I walked in the door, I wanted to do something special to celebrate. I walked into my office and selected a stick of my very favorite incense and lit it, and savored the aroma. Ah.

As I sit here, with my stomach complaining big time from hunger, it dawns on me how much my lifestyle has changed. The old me, the 244+ pound Jill, would have immediately scoured the kitchen for something to eat to celebrate my good news, most likely leading to a feeding frenzy binge, most likely with no conscious thought of what I was even eating. Now, I have replaced that desire by rewarding myself in other ways. That is the KEY to long term success for me.

So, on this journey called LIFE, I shall continue to find non-food ways to reward myself and celebrate my victories with. As we venture into a brand new year, I challenge YOU to do the same.

Eat to live, don't live to eat. Trust me, I know how true this sentiment is.

Happy New Year!!!!!

Saturday, December 3, 2011

Lower calorie deelish Christmas cookie recipe to try!

I know some of you are probably at the start line of a cookie baking marathon.....so I wanted to share a yummy healthier option recipe, courtesy of Richard Simmons. Meringue cookies are very crispy and can really satisfy a sweet tooth, without sabatoging your caloric intake for the day, plus the red & green appearance makes them very festive for Christmas. So give them a try & hope you enjoy!

Red And Green Christmas Meringue Cookies
 (Serves  12)
  
2 Egg whites
1/8 tsp Salt
1/4 tsp Cream of tarter
1 tsp Vanilla
3/4 Cup confectioner's sugar
Red and green food coloring
 
Preheat oven to 250.
  1. Line baking sheets with parchment paper.
  2. With an electric mixer, beat egg whites on medium until foamy. Add salt, cream of tarter and vanilla and beat until stiff peaks form.
  3. Add sugar a little at a time until it is all incorporated.
  4. Separate meringue in half and add 1 drop of red food coloring to ½ recipe and 1 drop of green to other batch and mix to combine.
  5. Place meringue in piping bag and pipe cookies onto parchment paper. You can use a little meringue in the corner of each sheet to hold it in place.
  6. Bake for about 1 hour, rotating and turning baking sheets throughout cooking. They are done when they can be lifted from the baking sheet easily.
  7. Test by removing one and cooling a little see if it breaks apart easily and is crisp and dry (it is done). It won't hurt the others to let them cook while you are checking.
Additional Tips
Other extracts work well in this recipe as well, experiment with different colors and tips on the piping bag, as you like. It is very important when you are beating egg whites that there is no yellow and the bowl you are mixing in is very clean and dry. Mixing should be done at room temperature.

Nutritional Information:
32 Calories, .6 gm Protein, 7.5 gm Carbohydrate, 0 gm Fat, 0 mg Cholesterol, 34 mg Sodium

Wednesday, November 30, 2011

For the Garlic lovers out there!

Do you love garlic, not only for it's taste but also for the wonderful health benefits? I do too, but I find I cannot tolerate raw or lightly cooked garlic anymore. Here's a great simple recipe that is absolutely tasty and low fat, and as a bonus, doesn't leave you with garlic breath!

Take one full head of garlic, and slice off the top, just exposing a small bit of the cloves within. Drizzle a bit of olive oil and sprinkle with kosher salt. Wrap the entire head in aluminum foil and bake in the oven at 350 degrees for one hour.

Once cooled, simply squeeze the yummy roasted garlic out of the cloves and into a serving dish. I also like to add some additional kosher salt and mush it all together. This garlic spread is incredibly tasty and can be used on bread, bagels, or mixed into mashed potatoes or anything for that matter. This stuff is so yummy it would be good on ice cream!!! 

Tuesday, November 8, 2011

A new weight loss technique! ;-)

I know we are all looking for the newest greatest trend in appetite suppression and weight loss.......well, hang on friends because I have found it, and it only costs a mere $1.99!!!

When a craving hits for something sweet, I want you to have a couple of the newest Jelly Belly jellybeans before your snack. Sounds simple & tasty, right? The only stipulation is that you must have one of the "Beanboozled" flavors. The brown one could be chocolate pudding (yum!) or DOG FOOD.
The yellowish ones could be buttered popcorn or ROTTEN EGG.

I guarantee you that after one or two of these luscious flavors, your appetite (and most likely your lunch too!) will disappear, and you won't be hungry for HOURS.

I'm not a paid endorser of this product, but sampled them earlier today with my daughter, and I am still completely disgusted. ;-)

Monday, October 24, 2011

High calorie dining out, kicked up a notch

This past week I have seen advertising for 2 new high calorie contenders in the dining out arena, and I feel compelled to share my findings with you.

Golden Corral has added a Chocolate Fountain to it's already beefy dessert lineup, and KFC (that's Kentucky Fried Chicken to non-locals) has now added BACON to it's already hefty mashed-potato-fried-chicken-strips-corn-gravy-cheese mess thrown into a bowl. To be fair, here is how KFC describes this concoction on it's website:

"We start with a generous serving of our creamy mashed potatoes, layered with sweet corn and loaded with bite-sized pieces of crispy chicken. Then we drizzle it all with our signature home-style gravy and top it off with a shredded three-cheese blend. It's all your favorite flavors coming together."

All I can say is ICK. And, as of this writing, their website is not yet updated to reflect the addition of BACON to this bowl in their nutrition facts. Hmmmmmm.

Golden Corral at least does have their nutrition facts listed for the glorious Chocolate Fountain. Are you ready for this?
Serving size is 2 Tablespoons. TWO TABLESPOONS. Did you get that? 2 Tablespoons, that's it folks.....not much.

Calories:210. Fat grams: 15 grams, 9 of which are saturated.

Now, you must take into consideration that for diners who happen to be supping at Golden Corral, these calories & fat grams are IN ADDITION to a meal that surely exceeds the recommended caloric intake for one day. Most of the folks who dine at Golden Corral are not filling up on salad, I can assure you -- and believe me when I say that from experience. I used to dine with the best of them, loading up on every fried fatty concoction I could get my hands upon. I felt ripped off if I didn't have at least 2 trips to the entree bar and then sample at least 3 desserts.....after all, it's all you can eat, right?? Get your money's worth, and if you don't roll out of there, well then you didn't stuff yourself quite enough.

I mean no disrespect to either KFC or Golden Corral -- they serve this type of food because we as consumers demand it. Remember the lower calorie hamburger "The McLean" McDonald's sold? It was a complete dud and pulled from the market. And now they are reporting that despite adding apple slices to their menu as an substitute for french fries in happy meals, the majority of parents are still ordering the fries for their children.

As long as we demand and consume unhealthy foods, restaurants will continue producing them. We have to make smarter choices when it comes to food, to be accountable for our own choices, and educate our children on ways to eat healthier.

If we don't do something now, our children are going to be the ones who suffer -- and future generations as well. Let's break the cycle while there is still time.

Wednesday, October 12, 2011

The Importance of Positive Self Talk

Have you ever caught yourself saying things like "I'm not good enough" or "I'm too fat to wear that" or any other negative self talk? Our bodies really do physically hear those words, and in turn this has a huge impact on our self esteem.

We all have bad days where we doubt our abilities, talents, and even obsess about our bodies and everything wrong with them. "Why can't I lose 10 pounds and look like her? I don't have near the talents that she does....." etc. etc. etc.

When we find ourselves parroting these negative statements to ourselves, put on the brakes and STOP. Negative affirmations are just as powerful as positive ones, possibly even more so. If you say something to yourself enough times, sooner or later you are going to believe it.

My wish is that every single day everyone says at least one positive affirmation to themselves, and sincerely mean it. I've begun a journal just for affirmations of that sort, and when I am having a tough day, it really boosts my spirits to reflect on some of my positive attributes.

Give it a try! I promise you won't regret it. Believe in yourself, because you can do anything you set your mind to ~  don't forget to tell yourself that!

Friday, September 23, 2011

The childhood obesity epidemic

Did you know that September is Childhood Obesity month?

I have to be completely honest, the climbing numbers of our youth that are obese TERRIFIES me. It really does. The future of our children's health is very grim according to the latest news reports. Did you know that childhood obesity has more than tripled over the last 30 years?

If this trend continues, today's youth will be battling a host of preventable diseases, and have risk factors for cardiovascular disease, high cholesterol, high blood pressure, as well as type 2 diabetes.

Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

This is not a matter to be taken lightly; we as parents, grandparents, teachers, doctors, and role models need to take action now. I'm not talking about lip service either -- we must emulate positive role models for our kids by our own lifestyle choices. Set a positive example for the youth in your life, and it's likely they will take notice and follow your lead. Incorporate healthy eating into family meals, and make exercise a priority.

It's a matter of life or death for our future generations. What can you do to make a difference today?

Thursday, September 22, 2011

Put some muscle into it!

Yesterday I raged war -- war against soap scum that had decided to cake itself within my bath tub. I sprayed several different hard-core-not environmentally-friendly cleaners with limited success. The crud still remained.

So, I jumped in there with a nylon pan scrubber and decided to give it a whirl. WOW! It worked like a charm, without any harsh chemicals or fumes.

As I was scrubbing, I had an epiphany; you can find opportunities to incorporate a workout session in the least likely of places, such as the bath tub. My biceps got a killer workout scrubbing the soap scum and I now have a crystal clean tub to boot!

Little changes in your routine have a cumulative affect, and can offer huge benefits to your fitness level.

Strive to find a way to give your muscles some exercise every day -- in no time you will notice increased strength and stamina, and some nice muscle tone too!

Monday, September 19, 2011

Migraines & Exercise

Just last week I was discussing the benefits of exercise with one of my clients who happens to suffer from migraine headaches. While many believe exercise is a trigger for migraines, that is not always the case.

There are many potential triggers for a migraine:

Not eating properly before exercising and causing a dramatic drop in blood sugar to occur

Not taking in enough fluid and becoming dehydrated while exercising

Starting a new eating plan and a new exercise plan at the same time

Attempting strenuous exercise without warming up properly

To pinpoint exertion-related migraine triggers, clients should keep an exercise log, which should include specific information:

Time of day when exercising

Last meal prior to workout

Fluid intake

Medication details

By keeping a detailed log of when and where the migraines attack, you will be much better equipped to pinpoint the trigger for your migraines.

The best type of exercise for those suffering from migraines is regular, moderate aerobic exercise, at least 30 minutes three times a week.

Regular exercise, coupled with a healthy diet, can hopefully reduce the number of migraines as well as the intensity.
So don't be so quick to dismiss exercise as your migraine trigger - our bodies were made to move!

Be well!

Tuesday, August 23, 2011

The importance of YOU time

With the hectic pace of life as we know it today, days are ridiculously jam-packed with little to no breathing room left. Many of us are finding ourselves short on time -- mostly time that should be devoted exclusively as OUR time.

I'm not referring to time spent watching our children's sports, or even a solo trip to the grocery store sans children and/or husbands. No, I am referring to time devoted exclusively to you -- time needed to recharge your batteries and nourish your soul. It's a tragedy that there are so many things/events/responsibilities that all take precedence over ourselves and time just for us.

As adults, and maybe even more so as women, we are conditioned to believe that we are the caretakers, we can only devote a precious amount of time to ourselves after everyone else's needs are fully met. Do you realize how improbable that is? Just like waiting for the perfect time to have a baby, or the exact moment to sell your house when all the planets are in perfect alignment, there is no perfect time. Someone will ALWAYS need you in some fashion.

When you neglect yourself, you may find yourself exhausted, barely able to make it thru the motions of the day. Your self esteem is affected because you are not placing a high priority on yourself, thereby sending your brain signals that you aren't worthy of needing care or attention. Negative self-talk has a very strong impact upon our self esteem! Your body hears those negative words and they manifest into unpleasant physical reactions.

It's VITAL that you put your needs at the top of your list, and make time for yourself every single day. This is NOT selfish behavior, I assure you! When you neglect your needs, everyone and everything around you suffers (not to mention your sanity and well being!)

When you eat right, exercise, and take better care of yourself, a snowball effect takes place. Your family and friends in turn feel better, because you are optimizing all of your positive traits and are truly being the best YOU possible.

I've had this exact dialogue with clients many times, and expect it will always be a subject of conversation. No matter how pressed for time, no matter how stressful your life may be, you simply cannot eliminate time devoted to your personal well-being and happiness.

Set aside little blocks of time every day exclusively reserved for you. If you are new to exercise, start with some gentle walking around your neighborhood; if you have a gym membership, go there for an hour where the telephone can't disturb you and hit the weights. Spend some time re-evaluating your meals, planning healthy choices in advance, so when everyone is famished you don't head for your local fast food restaurant. These small changes will have a huge impact in a short period of time, I promise you!

Please don't deprive yourself of the bliss that accompanies good health and well being.

You are your very best investment, and you are SO worth it!

Monday, August 8, 2011

"Healthy" Fast-Food Options? Right!

I am dumfounded at what I came across on the Internet today.........

"Fresh" lemonade from Wendy's - love the commercial that says it is made from lemons and real cane sugar. 1 serving = 570 calories and 78 grams of sugar. This is 2-1/2 days worth of sugar in one serving.

McDonald's Frozen Strawberry lemonade has these shocking numbers:
16 oz. 270 calories - sounds good, right? One serving is 67 grams of sugar. Daily suggested is 32 grams.

Diabetes, anyone?

Last but not least, read this: New M&M Shake from Steak n Shake: Small 670 calories, 93 grams of sugar. Large 1170 calories, 168 grams of sugar. Daily recommended sugar intake - 32 grams. So the large shake is over 5 days worth of sugar.

UNBELIEVABLE. Bear in mind that these are merely beverages, and are consumed with a meal, a hefty one if it's ordered at Wendy's, McDonalds, or Steak N Shake.

As consumers, we HAVE to educate ourselves and know just what we are putting into our bodies, even when we order a lemonade that is marketed to be "fresh and healthy".

Maybe someday the fast food giants will mend their ways and offer an abundance of healthier foods, but I'm not predicting it will happen anytime soon. As long as we eat the junk they create, they'll keep plugging away at our waistlines as well as our health.

Serious stuff.



Thursday, July 28, 2011

Convenience - Friend or Foe?

Have you ever noticed how we have become somewhat demanding of all things convenient? We stay plopped in our cars to get dinner, do our banking, pick up the drycleaning, have prescriptions filled, and even to check the mail when we get home from work. All the fitness experts claim that small changes, such as parking your car farther from the door to a store will help burn calories (which, by the way is true!), yet more and more of us would rather sit on our tushies and watch the world go by.

No wonder obesity rates continue to rise. Convenience is making us lazier than ever.

Yesterday as I was driving, I noticed a man cutting his grass on a riding lawn mower. This was not a thin man, and his yard was quite small -- so small, as a matter of fact, that he was having a hard time even negotiating this behemoth of a mower in such a tiny yard. Now, I do realize that maybe this gentleman has health issues that may warrant his use of a riding mower....but if I had to guess, any health problems he may have are likely related to his weight. It's ironic - an obese person needs to move, but when they do it causes severe pain or difficulty, therefore they elect not to move, or to choose the simplest path of resistance. It's a vicious cycle that is difficult to break free from.

So what is the answer to this dilemma? I wish I could wave a magic wand and solve the riddle. To me, the most logical solution is to prevent obesity from happening in the first place. I know, easier said than done, but what choice do we have? Have you taken a look at a group of teenagers lately? More than half of them are tipping the scales beyond a healthy weight, and could be facing a lifetime of chronic health issues because of it. Fast food & lack of exercise are taking their toll on our future generations. Computers and electronic media are keeping our kids from getting outside and actually engaging in physical activity. The world is at their fingertips.

I say forgo convenience! Park the car and actually WALK into the bank....what a novel idea! Make small initial changes to your activity level, and I bet you will find it easier and easier to increase your exercise with time. Rome wasn't built in a day, of course, and you won't be able to run a marathon tomorrow if you haven't trained for it. If you haven't been active for some time, be patient but consistent, and don't become discouraged. 10 steps to the mailbox today could become 15 tomorrow, and 20 the next day...you get the idea.

I speak from first hand experience -  I couldn't even stay on an exercise bike for 5 full minutes several years ago. My journey began with the smallest of baby steps, maybe even some crawling in the beginning. Every day I grew stronger and fitter. There were days I wanted to quit as I had in previous attempts (and there were many of those, unfortunately) but I stuck with it. I finally got it; I knew I HAD to move to become healthier, simple as that.

My challenge to you is this  -- find ways in your everyday routine to add more steps, more movement, some increase in your physical activity. For those of you that have kids, set a great example and encourage them to join you. Take them swimming, or go for a bike ride together, even do some "mall walking" to escape the heat. Not only will you be getting some exercise, but you will also find this to possibly be a great bonding time with your children.

And please, stop using the drive thru's! Your car is NOT an appendage of your body!  :)

Monday, July 25, 2011

Bad Days -- We all have 'em

Even the best athletes have their off days, from the weekend warriors to the Olympian contenders. We can train properly, get plenty of rest, pre-fuel and hydrate, and STILL bonk or have a lackluster performance come race day.

My husband has begun running with me, and I have been training him for a 5 mile race on 7/30. Last Saturday we had planned a longer run, and I told him to be sure and eat and drink properly before we left. Did he listen to me? No, he did not, and he paid dearly for it. He struggled from the minute we started until we finished our run an hour later. It was a valuable lesson to be learned, no doubt about it.

He was feeling pretty discouraged, and I did my best to tell him that even if he had done everything right, he still could have had a bad run. I have plenty of experience in that arena, I assure you! The human body is such a mystery, and oftentimes can take us totally by surprise by reacting differently than we expect. Sometimes I find that my left brain & right brain are at a total war with each other during an exercise session, and I have to be very creative to keep my thoughts occupied on something other than what I am presently doing so I can get thru the workout.

The key is to do your best, no matter how cruddy you think you are doing; when you are finished, do a little detective work to determine WHY it happened. Did you eat properly? Get enough rest? Are you dehydrated? It could be that there is no reason for it, and that's OK. Don't beat yourself up over it! Rest assured, your next run or workout will be much better!

And, I promise you will cherish those awesome workouts just a little bit more next time.........

Be well!

Saturday, July 23, 2011

Exciting News!

I hope that everyone is surviving the brutal heat we have been forced to endure the past couple of weeks. Please be kind to yourself and make sure to pay attention to how you are feeling when performing any type of activity, inside or out. Hydrate, take breaks, and listen to your body!

I'm so excited to report that I have signed on as an independent contractor with Southside Fitness Club http://www.southsidefit.com/  located in Cross Pointe Center. I love the atmosphere in this gym, and their philosophy totally mirrors my business model and beliefs about exercise and personal training. This club is vastly different from the "chain" clubs who pounce on potential members the minute they walk in the door; rather, they truly have your best interests at heart, and are totally devoted to improving quality of life for their members. No high pressure sales and no false promises of any kind - these folks have true dedication to their clients, and I am honored to be working with them.

It's great to be able to work with folks who share my same core values and beliefs when it comes to health and wellness. If you want to learn more or check out the club, give me a call!

Wednesday, July 6, 2011

Weeds

This morning I was doing some yard work, enjoying the warm sun and the symphony of the singing birds greeting the day. It was idyllic to say the least. I was not, however, enjoying the plethora of weeds that have invaded my flower beds. As I sat there lamenting about the number of weeds present, something hit me -- no two weeds were alike, not completely anyway. Sure, on the outside they may look similar, but each one had different structure and growth. There are weeds that have blooms, some with thistles, and some that seem to creep every which way. Some weeds are resilient and continue to grow despite being pulled from the ground or hit with the weed wacker -- they never stop fighting to grow.

Then my thoughts took a step deeper......weeds are like people. Just go with me on this for a second, and think about it if you will. Some weeds are sunny and bright and are quite cheerful when you look closely at them. There are weeds with beautiful dainty blossoms that smell sweet as honey; some weeds that creep and invade every space they can without concern for anyone else...they just choke out everything in their path. There are some weeds that you don't even dare touch, because of the thistles and "prickers" (as we used to call them as kids) because of the pain they can inflict.

And then there are weeds that look innocent enough, they may even draw you in with superficial beauty, only to discover hidden invisible "prickers" that can stay lodged in your finger for days causing pain. This is no different than an unpleasant encounter from a "thistley" person, whose words or actions leave you harboring a wound for days, or even a lifetime in some cases.

The correlation between weeds and people cannot be denied, not in my mind anyway.

I've never understood the obsession with killing off clover or dandelions in one's yard. Clover has an intensely sweet fragrance, and the honey bees feast on the nectar to make their honey. Dandelions are incredibly beautiful to me in their own way....have you seen a brighter, more determined flower, bloom without needing any care whatsoever? What parent hasn't been presented with a bouquet of dandelions lovingly hand-picked from their children?
What young girl hasn't weaved a headband of dandelions on a warm summer day?
Dandelions represent warmth, childlike innocence, and steadfast determination to me. Thankfully, I am very blessed to have known some people in my lifetime who have these traits. They are precious to me.

Unfortunately I have also known some folks with thistles, and have learned to steer clear of what their thistles represent. I'm also guarded with creeping weeds as well, as oftentimes they will trample anyone or everything in their path to get what they want.

There are life lessons all around us, we simply need to take the time to notice them. I am very thankful for the weeds in my flowerbed, they certainly taught me a valuable lesson this morning!

Tuesday, June 21, 2011

10 Super Foods!

Here's a listing of some of the 10 most Super Foods for better health.....try to incorporate some of these foods into your daily menu for optimal nutrition.

  1. Sweet Potatoes -- one of the best veggies you can eat. Loaded with carotenoids, Vit C, potassium and fiber.
  2. Mangoes -- Just one cup provides 75% of your daily Vit C intake,  25% of your daily Vit A requirements, potassium, and 3 grams of fiber. Also one of the fruits least likely to have pesticide residue.
  3. Unsweetened Yogurt -- Plain yogurt is a great source of protein, potassium, calcium (important for us ladies especially!) zinc, and Vitamin B-6 & B-12. Mix in fresh fruit for a powerhouse of nutrition and taste.
  4. Broccoli -- Contains Vit C, carotenoids, and folic acid. Don't douse with cheese sauce, simply steam enough so that it's still firm and add a sprinkle of red pepper flakes and lemon juice. Deelish!
  5. Salmon -- Wild salmon is a better choice than farm raised, as it has less PCB contaminants. Chock full of Omega 3 Fatty acids to protect your heart.
  6. Crispbreads -- Whole grain rye crackers such as Wasa, Ry Krisp and Ryvita are loaded with fiber and are often fat free.
  7. Garbanzo Beans -- A.K.A. Chickpeas -- rich in protein, fiber, iron, magnesium, potassium and zinc. Chickpeas are so versatile and are a great addition to salads, rice, and soups. You can make your own hummus with chickpeas, garlic, salt and olive oil -- much healthier than store bought.
  8. Watermelon -- Just 2 cups of this yummy fruit has one-third of a day's recommendation of Vit A & Vit C, and loads of potassium while still being very low in calories.
  9. Butternut Squash -- Yes, it's hard to cut, but so worth the work because of the nutritional benefits; it's loaded with Vit A & C, as well as fiber. For ease of preparation, buy peeled and diced squash at the supermarket. The work has already been done for you!
  10. Leafy Greens -- Last but certainly not least, powerhouse greens like kale, collards, spinach, mustard greens, and Swiss chard. I like to experiment and mix different varieties in with Romaine lettuce to reduce any bitterness that may be present. These greens are packed with Vit A, C, & K, as well as folate, potassium, magnesium, calcium, iron, lutein, and fiber. If you have a salad with these powerhouse greens at dinner time, you will eat less meat and carbs, and get a huge nutritional boost.
Bon appetit'! Let's all eat for better health!

Tuesday, June 14, 2011

Half Full vs. Half Empty

We are all aware of pessimistic and optimistic behavior in our everyday life. We interact with all sorts of personalities on a daily basis, most oftentimes not thinking much about it. That is, until we experience one extreme or the other. One example that quickly comes to my mind is the grocery store - there are so many opportunities to interact with fellow shoppers. For example, have you ever wanted to grab a jug of milk from the dairy case, only to find an elderly person surveying all the milk products, thus preventing anyone else from squeezing in? In a situation like that, we have 2 choices- we can get irritated, sigh, grimace, and push our way thru to get what we want (pessimistic) or, we can simply wait patiently, smile when the shopper turns around, and obtain our item when the dairy case is clear (optimistic). Which would you rather be? At the risk of sounding cheesy, I would much rather be the optimistic patient soul.

I have a pet peeve of being around people who complain about waiting in line; we are all waiting our turn, the staff waiting to help us are working as fast as they can, yet a pessimistic person prefers to loudly vocalize their displeasure at the wait. This has a ripple effect, and before you know it, more and more of those waiting in line are growing impatient with each minute. One person has the power to upset many simply by projecting their pessimistic outlook upon complete strangers.

On the other side of the coin, have you ever encountered the kindness of a stranger when you were having an off day? Perhaps it was just a smile or a kind word, but I bet whatever it was, it made you feel a million times better. A small gesture can be incredibly profound.

In this day and age of stress coming at us from to all angles, is it really worth getting upset over things we have no control over?

Next time you are at the grocery store, make a point to really notice some of the behaviors happening around you. It really is eye-opening, and it makes us realize how the way we view things and interact can have a huge impact on others.

Is your glass half full, or half empty? YOU have the power to decide.......

Monday, June 6, 2011

Good Ole' Summertime!

Today, as I was watering my tomato plants on the deck and admiring their large stature (and drooling over the tasty fruits that will soon be ripened upon their vines), I was struck by an epiphany -- it really IS easy to eat healthy in the summertime.

We have a bounty of tomatoes, cucumbers, peppers, corn, squash, carrots, beets, and myriad of other tasty veggies to harvest in the summer months. All it takes it a bit of seeds, water, sunshine, fertilizer, and patience to harvest these yummy treats. The taste of homegrown veggies cannot be rivaled by anything else.....and the plus is, it's economical to boot!

There really is nothing like the taste of a homegrown veggie from your own garden. You know exactly what went into the care & fertilization of your bounty; and, in this day and age of pesticides, you can rest assured that your veggies are totally organic without any harmful chemicals applied.

So get out there, feel the Earth in your hands, sow some seeds, and get some dirt under your fingernails in the process. I promise you will NOT be disappointed in the results! YUM!

Sunday, May 22, 2011

Our Obese Youth

I recently read a report in the news that obesity rates in Ohio are climbing at an alarming rate, especially among our youth. I’ll be the first to admit this scares the heck out of me; what does the future hold for our young people, if most of them entering into adulthood will be classified as either overweight or obese?

I realize to the average Joe this may not be that big of a deal, who cares, right? So what if our kids are overweight? Weight doesn’t define a person, right? We don’t want to hurt their feelings because of their weight….we must build up their self esteem at any cost.

RIGHT…..and so wrong too. True, weight should NEVER define a person, it doesn’t make you less of a person or not as bright as the next guy if you are carrying around an extra 20 pounds. Being overweight certainly doesn’t mean you are lazy or sloppy or don’t care; actually it’s quite the contrary. Most overweight folks have struggled for years with their weight and have tried most of the popular diet trends with limited success (been there done that!)

However, this is not an excuse for these staggering statistics when it comes to our kids. We need to educate our children, get them moving and eating right, to prevent them from ever being overweight or obese in the first place.

I realize that my opinion probably isn’t the most popular, but I feel very strongly about this subject, and I have a right to -- you see, I was the one in school who was the “fat kid”. Everyone else was trim and athletic, and my “big bones” made me stick out like a sore thumb. Of course I was teased because of it, and I was always the very last one picked to be on any team. Since I went to private school that required uniforms, it was next to impossible to find the required attire in my size. Usually things would have to be special ordered for my size. I felt humiliated every day because of my weight -- I would starve myself, drop a few pounds, and then gain it all back and then some. Talk about pressure at such a young age. I never fit the “ideal” image of a healthy active child, and I was definitely in the minority at the time. My friends would be running or biking, playing sports, and I couldn’t even begin to keep up with them.

I see kids today and it’s a complete turn-around from my experience -- the majority of the kids are heavier than I was in school. It’s quite startling when you really take a look at it. I’m so glad to see the stigma of being the “fat kid” seems to have diminished quite a bit, but I am greatly saddened by the physical state our kids are in.

I know how awful it feels to be overweight. You can’t do much of anything physical without getting winded; your energy levels are pathetic, you can’t find clothes that fit, you feel terribly depressed so you turn to food for comfort. It’s a vicious cycle that perpetuates and spins out of control, and you don’t have a clue how to stop it.

The most troubling fact about all of this is the health issues our children will be dealing with -- diabetes, hypertension, high cholesterol, cardiovascular disease. I’m sure the pharmaceutical companies would be happy with this kind of outcome, but do we really want that for our children, our future?

In a perfect world our kids would be taught healthy habits from the beginning, and would never have to struggle with their weight. Call it a pipe dream, but I for one am going to do my very best to educate and motivate our young people to take charge of their health now before it’s too late. We must take action or the very fate of future generations will be jeopardized.

Life is full of so many wonderful opportunities that an obese person will never experience. Believe me, I’ve been on both sides of the fence, and life is so much sweeter when you are in good physical condition!

So tell me, are you up for the challenge? How can YOU help educate and motivate our youth to adopt a healthy lifestyle?

Wednesday, May 18, 2011

Monday, May 16, 2011

Inspiration when you least expect it

Isn't it funny how we can be going thru our normal daily routines, only to be caught totally off guard by some unexpected wonderful inspiration? It certainly changes my perspective on the day....

Yesterday I was working out at the gym; there is a fellow member there whom I exchange "hello's" with, but usually not much more, who was also there. This gentleman is probably about my age, and handicapped; you see, he struggles to walk, and staggers a lot (almost to the point of falling....but he never does). His speech is also quite slurred and he has very limited use of his upper extremities as well. Over the past few months I have come to learn that his name is Todd, so I struck up a conversation with him yesterday as we were both lifting some free weights. We got on the subject of swimming and he explained that he loved to swim, but hasn't been able to since his accident. When I asked him what happened, he told me he was in a horrible auto accident on Feb. 2, 1985 - it was snowing out and he lost control of his car coming home from work, and a van hit him. Between intensive care and rehab facilities, he wasn't able to return home for 2 years. In the blink of an eye his life totally changed forever.

He had to relearn everything -- how to talk, walk, feed himself -- everything. I learned that he earned his drivers license again after the accident, and now lives independently by himself.

This wonderful man has an incredible spirit, and holds no bitterness about what happened to him. He goes to the gym every day to strengthen his muscles and build his strength up as best as he can. Things that we take for granted every single day are a struggle for him, yet he never complains.
We finished up our conversation I gave him a hug, and told him what an inspiration he is.

As I watched him stumble away with a smile on his face to go chat with some other club members, it really hit me just how very blessed I am. I complain about my body and the fact I can't lose those last 10 pounds, and how I wish I could run a 7 minute mile. I get so caught up in the everyday stuff of life that I forget to step back and see things for what they truly are -- a blessing from God.

I'm going to do my best to reflect on this experience every single day, to not take for granted this body that moves when and where my brain directs it. To be thankful that I am able to run, regardless of my pace. Thankful for my wonderful family and friends who fill my life with so much joy & love.

Todd, you are truly an inspiration. Thanks for opening my eyes up to the blessings that surround my life.

Saturday, May 14, 2011

Congrats Brenda!!!

I'm so very proud of Brenda, who ran the Daniel Shawver Memorial 5K this morning with flying colors!
It was quite humid and muggy, and it was tough to breathe easily.....but she did very very well.
Brenda won 1st place for her age group too....way to go!!!! I'm SO proud of you!
Thanks to ALL you ladies who inspire me on a daily basis...............great job Brenda!
I still can't believe this wonderful lady is a Grandma too....amazing!

Tuesday, May 10, 2011

Quote of the Day

Our greatest glory is not in never failing, but in rising up every time we fail. 

       - Ralph Waldo Emerson

Wednesday, May 4, 2011

Body Image - The Good, The Bad, & The Ugly

Body image is a term we hear quite often, especially when referring to the female gender. I know for me personally it is something that I struggle with more often than not. Even though I have lost and kept off a large amount of weight, I still sometimes see myself as the "fat girl" who never quite fit in. I see pictures of myself and don't even recognize my own image -- is that me? Surely not. I have a dear friend who, like me, dropped weight and exercises regularly, and she too has trouble seeing herself as others see her - an athletic, trim individual.

So what is body image, and why does it have such an impact on our self esteem?

 Body image is defined as "the conception or picture a person has of his or her own body."

There is clear evidence that negative body image is linked to serious health and emotional problems. People with poor body image are more likely to experience depression, disordered eating and anxiety disorders. They are also more likely to go to unhealthy lengths to change or alter their bodies and their appearance.

Negative body image is
·            having a distorted perception of your shape
·            believing that only other people are attractive
·            being ashamed, self-conscious and anxious about your body
·            feeling uncomfortable and awkward in your body

Positive body image is
·            having a true perception of your shape
·            celebrating and appreciating your natural body shape
·            understanding that a person’s physical appearance says    very little about his or her character and value as a person
·            being proud and accepting of your unique body
·            refusing to spend an unreasonable amount of time worrying about food, weight and calories
·            feeling comfortable and confident in your body
So what can we do for ourselves, and each other for that matter, to improve our body image? Here are a few tips that I found helpful:

·            Care for and value your body at all times.
·            Dress in a way that makes you feel good right now.
·            Find a physical activity that is pleasant and sustainable; accomplishing something physical will boost your self-esteem.
·            Learn to trust your body.
·            Look in the mirror without judging yourself; view yourself as a whole person instead of compartmentalizing your body.
·         Set your goals in terms of achieving physical health and emotional well-being rather than obsessing about your physical appearance.

Most important of all, we need to accept the fact that no matter what the number reads on the scale, or the size of clothing we are wearing, this does NOT define us as a person. It's vital to take care of oneself by exercising and eating right, of course, but we must accept and love ourselves despite our shortcomings.

We are all human beings, and none of us are perfect.

Once we can truly love and accept ourselves, the body image challenges we have will fall into a healthier place.

Always love yourself, because you have been created in God's image, and never forget you ARE loveable and deserving of love!

Monday, May 2, 2011

Gym Etiquette

I know there are dozens and dozens of "gym etiquette" rules and regulations, and I agree with all of them....
however, as I was just getting into my killer 60 minute interval workout at the gym this morning, I couldn't help but obsess about one rule over and over again in my head:

DO NOT BATHE IN PERFUME BEFORE YOU HEAD TO THE GYM!

Sorry for shouting, I really needed to get that off my chest! Allow me to elaborate on the subject, if you don't mind....
I had just put in a mere 5 minutes on the Elliptical this morning, and I was already sweating buckets. Literally buckets. The gym wasn't very crowded, and I was having internal dialouge that I could get thru this workout no matter how hard it was....."you can do it"...."you'll feel so good when you are done, blah blah blah".....

Suddenly a very trim attractive young girl got on the treadmill right next to me and began walking. I didn't take much notice until BAM, I was hit like a ton of bricks.......perfume, and lots of it. Not just a teeny bit mind you, no....this was like body wash/deodorant/body mist/cologne all of the same scent, all used at the same time. Sensory overload anyone?

It started first with a little tickle in my throat, followed by a few coughs here and there. Before I knew it I was teetering into a full blown asthma attack. Cripes! I was being held hostage by a scent! What should I do? Move over to another machine? Cut my workout short? Keep going no matter how awful it was?

Being the stubborn fool that I am, I stayed put and toughed it out. After hitting my rescue inhaler twice, I was at least able to catch my breath enough to keep going. I was incredibly relieved when she finally left after 40 minutes or so.

I don't mean to sound like a whiner; I am a girly girl myself, and I love to smell good. But for goodness sake, I never put on cologne before I go to workout. Deodorant, check. Cologne, no way.

So, for our fellow gym-goers, ladies (& men for that matter) PLEASE refrain from saturating yourself with the smelly stuff. Save it for after your shower! Besides, is it possible to smell THAT bad before you go to the gym?

Trust me, it will be much appreciated by all!

Tuesday, April 19, 2011

The Good Egg

With Easter just around the corner, there will be lots of brightly colored eggs deposited from the Easter Bunny hiding in various nooks and crannies, just waiting to be discovered. Before you swear off these yummy treats because of the "high cholesterol" bad rap, read on to discover the health benefits of the glorious EGG.

It’s been called everything from “incredible” and “Nature’s perfect food” to “lowly.” For years, the egg was maligned by the scientific community owing to concerns over elevated cholesterol levels and increased risk of cardiovascular disease. Thanks to a recent media campaign, the egg is now being viewed in a more positive light by health experts and consumers alike.

Here’s why:
Health Benefits. Eggs provide a number of heart-healthy nutrients, including folate, vitamins E and B12, omega-3 and -6 fatty acids and the antioxidant lutein, which is vital for eye health. While it was once thought that eggs raised cholesterol levels, scientists now worry more about how saturated fat and trans fat contribute to elevated blood cholesterol. A large egg contains only 1.5 grams of saturated fat, not enough to cause a spike in cholesterol levels in most healthy people (those with diagnosed cholesterol issues should still refrain from eating too many eggs). In fact, new research suggests that the nutrients in eggs may contribute to good heart health and that this benefit outweighs any cholesterol concerns for most people.

Selecting Eggs. Buy eggs only if they are in a refrigerated case; open the carton to ensure that the eggs are clean and the shells intact. Eggshell color is determined by the breed of hen, but nutrients and flavor are similar across all breeds.

Storage. Refrigerate eggs immediately. Store them in their original container, not in the egg case in the refrigerator door! Use eggs within 3 weeks of purchase to ensure best quality. Wash hands and all surfaces after handling eggs, to prevent cross-contamination with other foods.

Use. Most healthy people can eat an egg a day without increasing their risk of heart disease or stroke, according to the American Medical Association. Serve eggs and dishes containing eggs immediately after cooking. Never leave out an egg dish for more than 2 hours at room temperature. Refrigerate leftovers, and use within 3–4 days.

Tips. If you are taking cooked eggs to work or school or on a picnic, pack them with a small frozen gel pack or frozen juice box. Put them in the car’s air-conditioned interior, not in the trunk.

Remember, it's not the eggs in egg salad that make the dish a caloric disaster; rather, it's the mountains of mayo most people add in!

Monday, April 11, 2011

The 6 exercise machines you should avoid at the gym:

Did you happen to catch this on Yahoo today? I wasn't surprised by most of these, but I have to admit, a few did catch me off guard. Read on:

1. Seated Leg ExtensionWhat it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.
A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)
Oh yeah! These are AWESOME!

2. Seated Lat Pull-Down (Behind the Neck)What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.
A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.
Ok....I like the Lat pull down, but only when the bar is brought in front...it's great for working the Latissimus Dorsi muscles. Remember, NEVER take the bar behind your neck.

3. Seated Hip Abductor MachineWhat it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.
A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.
Yes it is!!!

4. Seated Leg Press
What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.
A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

5. Squats Using Smith MachineWhat it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.
A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above.
I've never had much luck with the Smith Machine....my arms and legs just seem too short to reach much and maintain decent form.

6. Roman Chair Back Extension
What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.
A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.
Have you ever done this exercise while balancing on small Bosu balls under your hands and knees? Tough! But very effective.

Thursday, April 7, 2011

Celebrating Stillness in Life

Some definite food for thought for all of us. Do you ever feel like all you do is rush-rush-rush thru life?

Is your life so busy that sometimes you get lost in all the chaos? Give yourself the gift of still moments so you can better enjoy the rest of your life. Here are 10 simple ways to be still from Richard Mahler’s bookStillness: Daily Gifts of Solitude.

  1. Turn Off the Phone. The telephone can be a tyrant, demanding your undivided attention with its insistent ring—and the implication that you must drop everything to engage in conversation. If you’re not dealing with something urgent, a call can wait. Turn off the ringer and use an answering device to take messages.
  2. Walk in a Park. Take some time to experience the natural quiet of trees and grass. Even in urban areas, a park is more tranquil than the busy streets that surround it. If there’s a fountain or stream, so much the better, since the “white noise” of flowing water screens human-made sounds and soothes the soul.
  3. Ignore the Computer. Like the phone, a humming computer begs for attention. Don’t give in. Your e-mail, the Internet and unfinished work will still be there when you’re ready to return to them. If you have a computer in your bedroom, consider moving it so that it won’t intrude on your sleep or relaxation. The same goes for the TV set.
  4. Go on a Media Fast. Many of us feel the day hasn’t really started until we check the headlines in the newspaper or tune into the TV or radio news. Yet the news is seldom good. Do you really need to know about the latest murder, mayhem or stock market dive? Give yourself a treat by going without news for a full day.
  5. Have a Quiet Car. Driving is stressful enough, especially in rush hour traffic. Lower the tension and reduce the distraction by turning off your radio, tape/CD player and cell phone. Roll up the windows to shut out the road noise. Pay attention to your driving, but also to the scenery you’re passing and what’s going on inside your head and heart.
  6. Eat a Meal in Silence. Most of us don’t pay much attention to the food we eat. We’re too busy talking, reading, watching TV or working. Try cutting out the distractions and let yourself really see, taste, smell and savor your food. Enjoying a delicious meal, particularly in the company of loved ones, can instantly comfort and relax us.
  7. Take a Hot Bath. Light a candle; add oils, salts or scents to the water; stretch out against a bathtub pillow; close your eyes and luxuriate in steamy sensuality. Alternatively, take a long, hot shower and let the water wash your cares and woes away.
  8. Go to Your Room and Close the Door. Do what’s needed to let go of your stress and recover your psychological balance. This may mean stretching out on the bed, sitting on a meditation pillow or doing some yoga exercises. Maybe you’d like to draw, play an instrument, or listen to some soothing music. Keep the mood simple and tranquil.
  9. Find the Quietest Time and Place You Can. The world is special at dawn, often the calmest and most beautiful hour of the day. A secluded corner of your garden or home may inspire serenity. Whatever the space and time, find your restful sanctuary and let it fill you with rapture.
  10. Turn Off the TV. We use the television to relax, inform and entertain. But sometimes it can drain our energy or add to our tension. Let the TV set know who’s boss. You may find that you’re much more refreshed and relaxed if you sit for an hour without TV’s stimulation than if you let a program suck you in.

Wednesday, April 6, 2011

Interesting body image statistics....

I am borrowing these stats from a fellow Facebook friend (thanks Lori!). They REALLY surprised me...read for yourself:

What would u trade for the perfect body? 16% of women said they'd trade a year of their life, 13% say they'd give up $8,000, and 6% would give up their degree. Here’s the kicker - 78% of the women in the survey were normal weight or underweight! We are WAY too hard on ourselves. What would you give up ...for the perfect body?

A year of your life for the perfect body? I remember when I was heavier thinking that I would do ANYTHING to be thin and fit. I certainly don't have the perfect body now, but I am definitely not willing to trade a year of my life for one!

I agree that we are our own worst critics. I will always think of myself as the "fat girl" to some degree...it's a hard self image to dump after so many years.
If only we could see ourselves the way others could see us......

Monday, April 4, 2011

The other side of the fence

Yesterday I had the good fortune of volunteering at the ORRRC's half and full marathon in Xenia. I've run this race the past 2 years, but didn't this year because of a surgery has that affected my training a bit. It's a wonderful race.......always draws a big crowd too. I believe there were over 800 runners there yesterday.

It was such a GREAT experience in so many ways. First of all, I really enjoyed "giving back".....when I first started running I had no idea of the logistics of planning a race, not to mention ALL the volunteers who donate their time and energy to be there for the runners. If you are a runner, please thank the volunteers when you see them at races. It sure puts a smile on their face to know they are valued.

I was at mile marker 1, as well as the finish line.....both ends of the spectrum for sure! Mile 1 was a blast, everyone was in great spirits and happy to be running. The finish line was a different story, at least for some of the runners. Some were jubiliant, some were angry at their finish times, and some got sick. :) Thankfully, I was able to dodge the bullet on that one and quickly got out of the way.

Reflecting upon all the experiences of the day, I realized how much I do love this sport. I run because I love how it makes me feel....empowered. If you had told me some 9 years ago that I would be a runner with three marathons under my belt by 2011, I would have looked at you like you were from Mars. Let's face it, a 250 pound runner wasn't in my vocabulary....nope, this girl was quite the coach potato. So many wasted years! Hindsight truly is 20/20.

 I certainly am not the fastest runner out there, but I am not out there trying to qualify for Boston either. Sure, I love setting a PR, but my finish times don't define me as a runner. When I cross that finish line, whether it be a 5k, half or full marathon, I feel like a rock star......no one or no thing can take that feeling away from me, not even a crappy finish time. Every race is a success in my book!

I really hope and pray that I can help others achieve this goal too....it certainly is a magical moment when you can say "I did it!" There's not many feelings that can top it!

Sunday, March 27, 2011

Can Coconut Oil Help You Lose Weight?

I've always been a fan of adding coconut oil to my diet, especially in light of my sluggish thyroid. Found this article interesting and wanted to share. As the article states, if you are going to supplement with coconut oil, be sure to swap out the calories in your day!

A. There is science to suggest that the tropical oil may cause a slight (temporary) boost in your metabolism.
Anytime you eat, the process of digesting food burns off about 10 percent of the calories you consume. For example, if you consume 500 calories in a meal, your body uses about 50 of those calories to transform food into the energy that fuels your body. But theoretically if you eat a 500-calorie meal and replace the fat from oils or butter with coconut oil, your metabolism will speed up and burn more like 15 percent, or 75 calories.

It comes down to the molecular structure of the oil and how the body digests it. The fatty acids in coconut oil (called medium-chain triacylglycerols, or MCT) are shorter and more water-soluble than those in other oils, such as olive or canola. “So they’re more directly routed to the liver, where they’re readily burned for fuel,” explains Peter Jones, Ph.D., professor of food science and nutrition at the University of Manitoba in Winnipeg, Canada. Therefore, they have less opportunity to be deposited in fat stores.

But there is no scientific evidence to show that consuming coconut oil helps people lose weight. There is one recent study, however, using an MCT oil, which suggests coconut oil may work in the same way. In the study, 31 overweight men and women followed a low-calorie diet that included just over a tablespoon for women and just under two tablespoons for men each day of either an MCT oil or olive oil. After four months, the MCT-oil users lost an average of 7 pounds; the olive oil group just 3 pounds. The investigators suggested that the metabolic boost produced by the MCT oil likely played a role.

Even if coconut oil does help people lose weight, few nutrition experts recommend it, since coconut oil is loaded with saturated fat: 12 grams in 1 tablespoon versus 7 grams in a tablespoon of butter.

Bottom Line: The extra calorie burn produced by coconut oil might give you a slight edge, but only if you make room by eating less of something else. A tablespoon of any oil sets you back around 120 calories.

Thursday, March 24, 2011

The 5 most inneffective weight lifting exercises

With the hustle and bustle of today’s society who has time to waste on ineffective, risky exercises? Ditch these five ineffective weight lifting exercises moves that may not only fail deliver the results you want, but may also cause injury.

Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.
A Safer Lat Pull-down. On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.
Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.
Safer Alternative to the Upright Row. Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.
Military Press Behind the Head
This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.
A Safer Military Press Alternative. When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The military press exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair when doing any shoulder press movement.
Squats on the Smith Machine
The problem: The bar on the smith machine doesn't give, which can force the body into risky angles putting loads on weaker muscles and joints, instead of where the force should be placed (primarily the quadriceps). positions. Plus, people using the smith machine for squats tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse by putting too much pressure on the lower back and knees.
Squats: A Safer Alternative. Use free weights and keep good form. This means standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you where going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.
Lying Leg Press with Knees Bent Too Deeply
The problem: Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend your legs too far, which can hurt your lower back and knees.
Lying Leg Press: A Safer Alternative. Properly position your knees and legs so you feel the force on quadriceps, hamstrings, and glutes; not the knees and lower back.

Monday, March 7, 2011