By Joel Newman

Do you often look at the mirror and feel your waist is wide and your arms are not shapely to wear spaghetti straps? Or does the flab in your stomach hang out in a short top? You feel a twinge of jealousy when your partner ogles at other shapely figures. He is the same guy who had his eyes only for you and no one, just a little while ago. Well, don’t fret that you’ve lost him. There is still hope. You can also loose weight and have a shapely and envious figure like the models you see on TV and magazines. Fitness is gaining popularity, as world over people are waking up to the fact that to lead a long and healthy life, you need to stay fit and keep trim. As gyms and fitness centers are springing all around the globe, female fitness is much in demand.

Join a gym if you can afford it

There are umpteen reasons for women to put on weight. Be it baby fat or weight gain during puberty or pregnancy and child birth or menopause; reasons abound. Often body gains weight without any reason also. Under these circumstances it is better to join a fitness program that suits your needs and shed the extra kilos you’ve gained. Join a gym that is closer to your home or work place. It is always advised to work out with friends. You can compare notes and that motivates you to loose weight. The internet is awash with fitness websites and videos. You can see those also and start your exercise program.

Skip at home

Due to recession many people have lost jobs and live on a tight budget. If you cannot afford a gym, work at home with a stepper. Better still buy a skipping rope and start skipping at home. Initially skip only 25 times a day. Increase it to 500 times a day and that should do the trick.

If you do not have space in your condo to work out or keep a treadmill, get a pair of weights. Lifting weights doesn’t need much space. After skipping, lift weights to keep your arms in shape. Later lie face down on your bed with half your body hanging out of bed. Hold the sides of the bed and lift your legs rhythmically. This should help work out the muscles of your legs and thighs.

Interval training helps

Interval training is another way to build body muscle. Rest between work outs is a must. Sleep is important for muscle growth and you should get a minimum of 8 hours sleep at night combined with proper nutrition and supplementation. So get your self motivated to get into shape and wear the bikini you so desired to show off your sculpted body.

Conclusion

Like fashion models you too will start to look feminine and graceful. With glowing skin, great body and loads of self confidence is there any doubt that your partner will not notice you? That’s it! You are on your way to success in your love life.

Joel Newman is a health and fitness expert who often blogs on these subjects. Presently he is into research on hgh (http://www.hgh.info/) and GenF20.

Running and walking are two of the most accessible, beneficial forms of exercise. You don’t need a gym membership or expensive equipment – just a pair of sneakers and a path to travel on. In fact, more than 24 million people in the U.S. alone run, but studies show that annually more than half of all runners incur an injury that disrupts their training. Millions more quit or avoid running because of injury or the fear of causing long-term damage. It’s unfortunate that one of the simplest ways to stay fit can also be one of the most painful.

But, the Chi Running and Chi Walking techniques prove that running and walking don’t have to hurt. For over ten years now, Chi Running and Chi Walking have helped thousands of runners and walkers of all levels avoid and recover from injury, move more efficiently, and reach their fitness goals. Chi Running and Chi Walking, founded by Danny and Katherine Dreyer, incorporate elements of T’ai Chi to use gravity, proper body alignment, relaxation and core strength to reduce the impact running and walking can have on joints, bones, and leg muscles.

Danny, a student of T’ai Chi for over 20 years, began running ultra-marathons in 1991. When he experienced subsequent knee pain, he applied the T’ai Chi concept of rotating around his central axis and using his larger core muscles for propulsion instead of his legs. Since then, he hasn’t had a single injury.

Danny certainly isn’t the only one who has seen first-hand results. “Every week we receive success stories from clients expressing gratitude for Chi Running and Chi Walking. Over the years we’ve gotten thousands of letters. We love hearing these testimonials, so we wanted to get quantitative results to find out how Chi Runners and Chi Walkers are doing overall,” says Danny. A 2011 Satisfaction Survey (view both 2008 and 2011 survey results here), conducted by ChiLiving, Inc. and Dr. Mark Cucuzzella, in conjunction with West Virginia University, collected data from 3,000 experienced recreational Chi Runners between the ages of 35-59. 97% of participants reported that they were probably/definitely able to change their running mechanics with Chi Running/Chi Walking, and 92% said Chi Running/Chi Walking has played a role in preventing injuries.

Chi Running and Chi Walking also help improve performance and endurance. Before practicing Chi Running, 44% of respondents said their perceived exertion/discomfort while running was hard or very hard. After practicing the technique, less than 7% reported that their perceived exertion was hard or very hard. 74% feel their speed has increased with Chi Running, and 96% believe Chi Running has helped them overall. It’s clear these techniques make quite a difference.

To those who’ve been injured, are fearful of injury, want to run farther and/or faster, or want to actually enjoy running, Chi Running and Chi Walking offer new possibilities. The Dreyer’s have created a line of instructional products to help users learn the techniques, including the Chi Running and Chi Walking books and DVDs, as well as training programs for 5K to Marathon distances. The Dreyer’s, along with over 140 Certified Instructors, teach workshops worldwide. With the help of Chi Running and Chi Walking, thousands who have been sidelined with injuries are now able to get back in the race. As Danny says, “It’s not running that hurts your body, it’s the way you run.”

Danny Dreyer is the creator of ChiRunning® and ChiWalking®, revolutionary forms of moving that blend T’ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. The ChiRunning marathon book, published by Simon & Schuster, is due out in early 2012. As an accomplished Ultra Marathon runner, Danny has spoken at prestigious wellness events across the country. He has taught training groups including the AIDS Marathon, Team in Training, USA/FIT, and many others. Danny, along with more than 140 Certified Instructors, holds capacity-filled clinics around the world.

Eight Basics to Consider When Choosing a Weight Loss Plan

There are countless fad diets promising the weight loss results you want, but more often than not they result in relapse. Lavinia Rodriguez details what really makes a weight loss program sustainable and effective.

It’s happened almost more times than you can count. You think you’ve found your perfect match, and things seem so promising at first—after all, you’re getting the results you wanted. Sooner or later, though, everything starts going downhill. You don’t have the control you thought you had, and you’ve lost the progress you were making. No, we’re not talking about a relationship…we’re talking about weight loss! Many Americans want to shed pounds and live more healthily, but they’re stuck in a self-perpetuating pattern of dead-end diets.

According to Lavinia Rodriguez, it’s time to consciously improve your odds—and she has some concrete advice that will get you out of your rut.

“Despite being told that most dieting attempts—90 percent, in fact—fail, people are still susceptible to falling for quick weight loss promises that have no chance of succeeding in the long run,” says Rodriguez, author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management (iUniverse, 2008, ISBN: 978-1-4401-0228-8, $14.95, www.fatmatters.com). “Clearly, the desire to be healthier is there…but the know-how isn’t.”

So why, exactly, do so many of us have histories of going on and off diets, over and over again? Rodriguez thinks the answer can be boiled down to optimism: We just can’t resist giving in to that little voice in our minds that says, I’ll stick with it this time, or, This diet seems different—I bet it’ll work each time the latest weight loss fad appears.

“It’s time to pair your good intentions with some solid know-how,” Rodriguez states. “Forewarned truly is forearmed. Once you know what works and what doesn’t when it comes to weight loss, you’ll finally have the tools you need to choose a healthy lifestyle to which you can commit for a lifetime!”

If you’re ready to make your short-term dieting results permanent, then read on for eight of Rodriguez’s suggestions:

Identify your weaknesses (and be honest). The first thing you should do before embarking on a weight loss program is to be honest with yourself. If you have a long history of on-and-off dieting, it’s time to face the fact that the types of diets you’ve been on don’t work. You might not have thought about it this way before, but those programs may have been very similar to each other, even though they had different names (i.e., The Low Carb Diet, The Blood Type Diet, The Grapefruit Diet).

“Look at what each of your past diets have in common,” Rodriguez suggests. “For example, were they stringent diets, did they eliminate particular foods completely, or did they not include exercise? The answers you come up with are probably things you should avoid in the future. Oh, and if you are a first-time dieter, learn through the experience of others. To date, a lot of research has been done showing that most dieting attempts fail and that fad diets show particularly dismal results. Don’t go down the same road that many others have found to be a dead end.”

Know what you really need to lose. Most people who want to lose weight want to do it fast—and the dieting industry is ready to oblige them. What these programs don’t always tell you is what kind of weight you’ll be losing. Did you know that the lower number on your scale could be water loss or muscle loss…not fat loss?

“People often confuse weight loss with fat loss, and that’s a problem,” Rodriguez explains. “Just because you’ve dropped some pounds doesn’t mean that your body has rid itself of that quantity of fat. Actually, the faster the weight is lost, the more likely it is to be water or muscle loss. Ultimately, though, it’s fat that people want to lose. And the only sustainable way to do that is to burn more energy than you are taking in.”

Focus on behaviors, not numbers. Believe it or not, successful weight loss has something in common with brushing your teeth: Both are part of your lifestyle, not temporary tasks. Your teeth don’t stay magically clean after one brush, and you don’t stay healthy by getting to your goal weight and then going back to your old habits.

“In order for weight loss to be effective and lasting, you’ve got to stop worrying so much about the results and focus on the process,” Rodriguez asserts. “You don’t get preoccupied by what the toothpaste and floss are actually doing to your teeth, and it’s just as unhelpful to focus on what each little action is doing to your weight. Instead, trust that if you perform healthy behaviors like portion control, increased activity, and better nutrition, you’ll get the desired results. If you focus on the behaviors of eating well and being active, the body will take care of the rest.”

Make sure you’re active. There’s no way around it: Aerobic exercise is part of a healthy lifestyle. For one thing, maintaining a healthy weight is as much about burning energy as it is about limiting your calorie intake, and for another, exercise helps keep your body and its processes fit and strong.

“Many people don’t exercise because they don’t enjoy it,” points out Rodriguez. “You don’t have to join a running club or take a spinning class. You could dance, hike, or play tag with your kids. Also, find creative ways to move more throughout the day. If you have to spend large chunks of time working at a computer, for example, take regular breaks to move your body in some simple way, such as going up and down a flight of stairs or doing a few push-ups.”

Don’t let your calendar terrorize you. You may think that vowing to lose ten pounds in six weeks, say, will be a good motivator. Well, maybe…but it might also leave you feeling terrible about yourself if you don’t meet it. When it comes to losing weight, it’s best to set wellness goals but leave concrete time limits out of it.

“You’ll find that many fad diets encourage you to set a hard-and-fast deadline for achieving the results you want,” Rodriguez asserts. “And sometimes, this strategy may yield short-term results. But it can also evoke feelings of guilt and shame when you slip up or fail. It’s much better to accept where you are today, set aside the past, and focus on what can be done now. If you approach weight loss in this manner, you’ll be constantly working toward a healthier life. Remember, some progress is better than no progress at all, which is what will happen if you give in and give up because you think you can’t hack a particular program!”

Say no to fad diets. Despite your initial impulses, it’s important to avoid the temptation of turning to fad diets. Yes, it’s natural and understandable to be excited by the latest program that promises to melt pounds. However, points out Rodriguez, you need to remind yourself that rigid, stringent fad diets usually aren’t healthy, and they’re not a long-term fix.

“The body can’t lose fat as quickly as many people expect it to, so these rigid diets actually promise something your body isn’t built to deliver,” she explains. “Furthermore, they cause psychological deprivation: Your mind feels deprived and becomes preoccupied with the foods you’re avoiding. So even if you trick yourself into thinking that subsisting on celery and kale is a good idea, you’ll be back at the drive-through window sooner or later—and any temporary success you experience won’t last.”

Embrace sustainability. Unless you want to lose all of the healthy ground you’ve gained, it’s important to make sure that the eating and exercise plan you go on is one that you can follow for the rest of your life. (Again, that’s the fatal flaw of fad diets.) Rodriguez recommends designing a program that you not only feel comfortable and satisfied with, but that doesn’t require others’ assistance.

“Becoming independent in working toward your fitness goals is an extremely important component of success,” she confirms. “It sounds simple, but you need to make sure that you can shop for yourself and prepare your own food, for example. Also remember that you’ll need to be satisfied with what you’re eating and how you’re exercising, because if you’re not, your willpower will take you only so far.”

Acknowledge that you have limits. No matter how much you diet and work out, you may never have your favorite celebrity’s body. That doesn’t mean that you’ve failed or that you’re less than—just that you have your own body type and genetics (and no personal trainer and stylist).

“Weight loss isn’t about how many pounds you should lose, but how much you can lose, taking into account your activity level. You don’t know the exact rate at which your body burns fat, so instead of focusing on a certain goal, pay attention to what you’re doing to help your body lose those unwanted pounds. If you’re eating well and staying active each day, your body will reward you with the fastest fat burning it’s capable of, and it will show you how low its weight can go.”

“If you take these tips into account the next time you want to lose weight, you’ll be much better equipped to weed out programs that aren’t going to do you any favors in the long run,” Rodriguez concludes. “It’s time to get off of the yo-yo dieting merry-go-round for good and embark on a long-term, committed relationship with a fulfilling, healthy lifestyle!”

About the Author: Dr. Lavinia Rodriguez is a clinical psychologist and an expert trained in treating eating issues and weight problems. For more than thirty years, she has observed how people set themselves up for failure through unrealistic diets and exercise programs, as well as through buying into out-and-out scams designed to take advantage of individuals who seriously want to improve their health and lives. She is concerned about people being misled regarding the most effective ways to lose and manage weight over a lifetime.

For more information, please visit www.fatmatters.com.

Contest offers major cash incentive to lose weight and get fit; HealthyWage partners with individuals, local health clubs, hospitals and large employers for team-based weight-loss competition fueled by substantial cash prizes.

With bathing suit season fast approaching and to help more seriously overweight and obese South Floridians get healthy and fit using a novel, proven effective motivation paradigm, HealthyWage™ (www.HealthyWage.com), an online network that pays members who improve their health, today announced weigh ins will begin on April 15, 2011 for its “South Florida Matchup” competition – a state-wide weight-loss contest that will reward top-performing teams with a total of $18,000 in cash prizes.

“’The South Florida Matchup’ brings the region together in a collective effort to achieve weight-loss and health goals through a fun and lucrative contest,” said HealthyWage co-founder and Silver Knight Award Winner David Roddenberry who grew up in South Florida. “Competing in teams of 5 against family, friends, and co-workers for added encouragement, bragging rights and big cash prizes, this initiative leverages our social network model proven to help motivate and sustain weight-loss. Academic research shows that obesity has spread through social networks and will likely reverse through social networks.”

“With more than one-quarter of all Florida adults reported to be obese and far more classified as overweight, coupled with Florida’s estimated annual medical cost of obesity ringing in at nearly $4 billion, we hope this initiative will provide an extra dose of motivation to effect positive change for the region,” Roddenberry notes.

Throughout “The South Florida Matchup” teams of 5 will compete for the greatest percentage of weight lost from April 15 through July 15, 2011. Each participant pays a $60 registration fee and weighs in at the beginning and end of the contest at a local health club. The winning teams will receive a total of $18,000 in cash prizes ($10,000 for first place, $5,000 for second, and $3,000 for third). In addition, participants qualify for $100 cash if they start with a Body Mass Index (BMI) above 30 and achieve a BMI below 25 after 1-year.

In addition to those participating at an individual level, large employers will also join in “The South Florida Matchup” in a “Company vs. Company” or “School vs. School” division where they compete against other organizations throughout the region in an attempt to have their employees lose the most weight. Dozens of local companies will participate in the contest, including World Fuel, Hospital Physician Partners and the Monroe County School District.

In addition to the companies participating in the challenge, HealthyWage has also partnered with Nuvista (www.Nuvista.com) – a clinically tested nutrition supplement shown to help control the urge to overeat with its triple craving control formula – as one of its marketing partners. Rich in high-quality protein, fiber, vitamins and minerals, our supplement is designed to be a healthy and effective way to lose weight, making it great fit with this HealthyWage initiative.

“Participants in previous financial compensation-based HealthyWage team contests have lost on average 5% of their body weight,” Roddenberry concludes. “While our company pays all South Florida residents $100 to lose weight as a standard part of our program, we’ve found that the free $100 cash incentive is more effective at motivating weight loss when coupled with a contest to build excitement and peer support in working toward weight-loss goals.”

Those interested in learning more and registering for “The South Florida Matchup” may do so online at http://www.healthywage.com/southflorida-matchup.

About HealthyWage™ ~ Health and wellness purveyor HealthyWage provides cash incentives, social and expert-based support, tools and resources, and goal-setting and tracking technologies to address our nation’s obesity epidemic and improve America’s collective health. The company was founded in response to academic research that proves even small cash rewards triple the effectiveness of weight-loss programs; that people are more effective at losing weight when their own money is at risk; and that social networks play a large role in the spread of obesity, and will likely play a large role in reversing obesity. Learn more online at www.HealthyWage.com.

What are your health and fitness goals for this spring? Are you looking forward to getting out in your garden, playing tennis or golf with friends, or traveling to a new destination? Whether your dream is to keep up with the grandkids, or be swimsuit ready for your cruise this summer, resistance training can help transform the dream into an achievable goal.

The American College of Sports Medicine (ACSM), American Heart Association, National Institutes of Health, and National Institute on Aging all recommend regular resistance training for men and women 50 and older, within specific guidelines. This is because the most dramatic declines due to aging are in muscle strength (Crandell 2006) “Unless you do resistance exercise–strength training with weights or elastic bands–you lose six pounds of muscle a decade,” says Wayne Wescott, author of Strength Training Past 50.

Resistance training is a form of strength training in which various muscle groups in the body are engaged to oppose a force. Muscle groups either move against, or hold still against the force. Exercises may employ equipment using a cable system, such as the Total Gym or Resistance Chair, or may involve props as simple as a chair and dumbbells. ACSM recommends beginning with a cable system and progressing to free weights to avoid injury. A safe, effective workout regimen should include daily stretching and balance exercises, and resistance training two to three times a week alternating with three to five days of moderate cardio-vascular conditioning. However, individuals with chronic conditions such as heart disease, high blood pressure, arthritis, or osteoporosis should always seek professional advice when evaluating frequency, duration, intensity, and number of sets and repetitions. Chair-based exercise routines are an ideal starting point for such individuals because they provide a stable, low-impact environment in which to increase strength and cardio capacity.

What are some of the benefits of resistance training? First, if you regularly incorporate this type of strength training into your routine you’ll ensure greater long-term functionality. This simply means that “resistance training makes muscles substantially stronger and helps people do better at everyday activities such as walking, climbing steps, and standing up from chairs.” (Boston Globe) Such basic day-to-day activities help senior adults to maintain independence. Also implied is the ability to continue enjoying other activities such as hiking, bowling, cycling, and romping with the grandkids.

Secondly, an exercise regimen that includes resistance training has broad health benefits. Susan Crandell, author of Thinking About Tomorrow: Reinventing Yourself at Midlife, reports that “strength training just 20 minutes a day, two or three times a week can rebuild three pounds of muscle and increase your metabolism by seven percent. [You'll] feel more energetic, more alert, more vital and alive. Plus, the added muscle has a halo effect on many systems of the body, reducing blood pressure, improving your ability to use glucose from the blood by 25 percent, increasing bone mass by one to three percent, and improving gastrointestinal efficiency by 55 percent.” (AARP Magazine)

Lastly, we’d all like to look great on the beach, wouldn’t we? What’s the relationship between resistance training and weight loss? The bottom line in weight loss, medical conditions such as thyroid aside, is that when you burn more calories than you take in, you lose weight. An intelligent weight loss program includes both nutrition and exercise, variables determined by the specific profile of the person attempting to lose weight. Research has shown circuit resistance training produces the same calorie burn as a brisk walk, while also building lean muscle mass. (Clark)

Anecdotal evidence also points to the effectiveness of resistance training in a weight-loss program. Louise Geary Crawford, a 73-year-old nurse, real estate agent and business owner, was told by her doctor that it would be unlikely she’d be able to lose weight at her age. She tried various diet plans to no avail. Despite these failures, she kept exploring options for weight loss, greater flexibility, and increased energy. Ultimately, she turned to resistance training after seeing the Resistance Chair on television. Now, nearly a year later and almost 50 pounds lighter, she’s a remarkable success story.

The evidence is clear. Having an exercise routine that includes resistance training can be transformational. This year you’ll lose the weight, lower your blood pressure, start running or cycling. How about the National Senior Games in 2011?

Carolyn Nutovic is a certified personal trainer with the National Academy of Sports Medicine and a customer service representative at VQ ActionCare. For more information please visit, www.vqactioncare.com. Carolyn may be contacted at (877) 368-6800 or via email at cnutovic@vqactioncare.com.

Last year if anyone would have asked me what my most challenging time in my life was, I would not have hesitated in answering “Losing 130 pounds and saving my life as well as my family’s well being!” only because until just 2 weeks ago, my current success I felt was awarded me by accomplishing such a large feat.

My appointment as spokesperson for WPLG’s, “Get Fit Club” is a rewarding and amazing experience.  Given the opportunity to transform the lives of eight lucky people in partnership with Local 10 is the culmination of events I merely dreamt about. Although going from a size 26 to a size 2 gave me the knowledge, tools and inspiration to help others change their lives and achieve a healthy lifestyle, what is taking me to my “next level” in life are the recent events that if occurring at any other time would’ve crippled me.

In December, while on our family’s winter vacation, a skiing accident left me with a torn meniscus and with the fear that without my daily exercise routine, I would be back to 260 pounds in less than a year. With several projects looming large, I knew I had to find a way to stay in shape and rehab my knee. Reverting to what I’ve learned and what I teach my patients, I began utilizing CMWL exceptional products in helping me stay nutritionally balanced while maintaining a low caloric intake.

Knowing my commitment to “Get Fit Club” I worked hard getting my knee in working condition.  Overcoming this permanent knee injury took my fitness regiment to a new level.  Full of pride; I knew I could accomplish anything.

The night before our weight loss challenge was to begin; I was driving to watch my eleven year old daughter play tennis when a texting driver slammed into the left side of my brand new car at 60 mph.   My car was sent into a tailspin tossing me two blocks down the road.  I was trapped inside my mangled car until police and paramedics arrived.  The accident was terrifying and my neck and back pain was immense.  The only thing I could think about was my daughter; I promised to watch her play tennis and drive her home. I thanked God that none of my other 3 children were with me. It was very rare that I traveled alone.

My husband was notified, made arrangements for my daughter’s pick up and met me in the emergency room. I became frightened when X-ray and CT scans were ordered. I was trying to sort out the last thirty minutes when it hit me! I had my entire doctor’s office, 8 contestants and a television crew expecting to meet me the next afternoon. Four hours later, I was discharged with my injuries. I reached deep down inside to overcome the pain; determined to meet everybody that day. The show must go on.

Our team and contestants were so inspired and motivated by my dedication to their health goals, they decided to put extra effort into the program. Contestants dropped an amazing 23.5 pounds the first week on the program.  Each person felt great and everyone was surprised they felt no hunger.

Life is full of surprises; even when filming a revolutionary reality show. This is what I know, I have gone “back to basics” on the program that has helped me shed and maintain my weight loss for over 4 years. Even with my meniscus tear, I was able to don my pair of Kangoo Jumps and participate in the Kangoo Bootcamp episode of our series. I felt no discomfort, these boots are AMAZING! I am confident that I will persevere over the obstacles that have been put in front of me. This will only make me stronger so that I can help others in reaching their goals.

Gabi Rose has transformed herself from a size 26 to a size 2 losing over 130 pounds. She is considered a weight lossand fitness expert in South Florida and has been featured in FOX, NBC, CBS as well as being asked to host and be a spokesperson for a reality series weight loss challenge with our ABC affiliates, WPLG Local 10. You can learn more about Gabi at www.cmwl.org

My appointment as spokesperson for WPLG’s, “Get Fit Club” is a rewarding and amazing experience.  Given the opportunity to transform the lives of eight lucky people in partnership with Local 10 is the culmination of events I merely dreamt about. Although going from a size 26 to a size 2 gave me the knowledge, tools and inspiration to help others change their lives and achieve a healthy lifestyle, what is taking me to my “next level” in life are the recent events that if occurring at any other time would’ve crippled me.

In December, while on our family’s winter vacation, a skiing accident left me with a torn meniscus and with the fear that without my daily exercise routine, I would be back to 260 pounds in less than a year. With several projects looming large, I knew I had to find a way to stay in shape and rehab my knee. Reverting to what I’ve learned and what I teach my patients, I began utilizing CMWL exceptional products in helping me stay nutritionally balanced while maintaining a low caloric intake.

Knowing my commitment to “Get Fit Club” I worked hard getting my knee in working condition.  Overcoming this permanent knee injury took my fitness regiment to a new level.  Full of pride; I knew I could accomplish anything.

The night before our weight loss challenge was to begin; I was driving to watch my eleven year old daughter play tennis when a texting driver slammed into the left side of my brand new car at 60 mph.   My car was sent into a tailspin tossing me two blocks down the road.  I was trapped inside my mangled car until police and paramedics arrived.  The accident was terrifying and my neck and back pain was immense.  The only thing I could think about was my daughter; I promised to watch her play tennis and drive her home. I thanked God that none of my other 3 children were with me. It was very rare that I traveled alone.

My husband was notified, made arrangements for my daughter’s pick up and met me in the emergency room.  I became frightened when X-ray and CT scans were ordered.  I was trying to sort out the last thirty minutes when it hit me!  I had my entire doctor’s office, 8 contestants and a television crew expecting to meet me the next afternoon.  Four hours later, I was discharged with my injuries. I reached deep down inside to overcome the pain; determined to meet everybody that day. The show must go on.

Our team and contestants were so inspired and motivated by my dedication to the show they decided to put extra effort into the program.  Contestants dropped an amazing 23.5 pounds the first week on the program.  Each person felt great and everyone was surprised they felt no hunger.

Life is full of surprises; even when filming a revolutionary reality show. This is what I know, I have gone “back to basics” on the program that has helped me shed and maintain my weight loss for over 4 years. Even with my meniscus tear, I was able to don my pair of Kangoo Jumps and participate in the Kangoo Bootcamp episode of our series. I felt no discomfort, these boots are AMAZING! I am confident that I will persevere over the obstacles that have been put in front of me. This will only make me stronger so that I can help others in reaching their goals.

These are great questions, and ones that seem to get lost when you’re in a rush to lose 10-20 pounds real fast before the wedding in three weeks or the high school reunion or some other big personal or professional event you have coming up.

Most people want to lose weight fast, so they look for quick weight loss solutions, preferably the kind that take place while you sleep or go about your daily routine. They look for solutions that do not involve changing their eating habits or exercise level. They look to diet pills, special teas and even powders that are supposed to curb their eating!

There are people who believe in “fantasy diets,” and there are certainly plenty of quick fixes on the market found in magazines, on the Internet, watching TV, in flyers, and even on the sides of busses. Weight loss industry advertising is about putting ideas in people’s heads that there’s a quick, easy solution; by taking this diet pill or supplement or using this machine or whatever they’re trying to get you to buy, you’ll look like the picture of a thin person or lose 20 pounds in 20 days!

In reality, there isn’t any one thing that will make you lose weight fast, permanently or safely. Quick weight loss is a fantasy, an illusion that may cause your body harm, and mentally leave you feeling hopeless and defeated when you don’t lose the weight quickly.

The Truth About Permanent Weight Loss…

Achieving your ideal weight requires change and commitment. You must look deep inside at what’s been blocking you from losing the weight in the past. It requires changing your habits around eating and exercise. It requires you to love yourself. It requires you to believe that you deserve to live a healthy, happy, prosperous life. It requires you to expand your consciousness and your awareness and to be mindful of what you’re doing everyday while moving toward your ideal weight.

You need to remember that weight loss is a process. You’re retraining yourself, deleting old habits and behaviors that got you where you are in the first place and creating new beliefs about who you are and the life you choose to live now. One more component that also comes into play is persistence. Even when you feel challenged, keep on going!

Developing Mental Resilience Begins with Some Basic Strategies That Can Help You Grow Stronger:

* You don’t get an award for bravery for going it alone, so join a support group or create your own.

* You don’t have to be perfect. Be excited about your small successes.

* Be kind to yourself.

* Stay away for an “all-or-nothing” attitude when you want to reduce a significant amount of weight. It’s okay that you ate junk food; it doesn’t mean you’ve totally blown it.

* Shake the idea that you must follow an extremely restrictive diet to reduce your weight; lighten up. You’re changing your lifestyle, not simply trying to reduce your weight.

True Fact: Most People Who Successfully Manage Their Weight Don’t Diet At All.

They make healthy, permanent lifestyle changes such as cutting back on overall calories, practicing portion control, making better food choices, finding a hobby that gets them outdoors, and reigning in emotional eating. Successful weight loss focuses on weight management, not just shedding pounds.

Research concludes that 1 to 2 pounds is a healthy, safe, smart, effective amount of weight to lose in one week. Approaching weight loss slower inevitably develops long-term healthy habits that you’ll use throughout your life, habits that will keep you healthy and keep the weight off permanently.

Slow and steady is what’s required to reach your goal and maintain your weight; you needn’t waste your time or money and risk your health on quick fixes only to find out that they don’t really work.

For even more information on how you can achieve permanent weight loss and live A healthier lifestyle, I invite you to grab my Free Consumer Awareness Guide and free preview of my best-selling book: The MindBody FX Lifestyle: Mastering the Mind-Body Connection for Permanent Weight Loss at: http://www.WeightLossConsumersGuide.com

Melonie Dodaro, coach, speaker and the author of The MindBody FX Lifestyle specializes in changing the way people think so they can achieve permanent weight loss. With a family history of obesity and her own struggles with her weight, Melonie’s passion for helping others began over 10 years ago when she opened up a number of weight loss centers. Since then she has studied with the world’s leading mind potential and human behavior experts. Now, you can learn how to master the mind-body connection for permanent weight loss with her free book sneak preview at: http://www.WeightLossConsumersGuide.com

Insomnia, Exercise & Longevity by Carolyn Nutovic

It doesn’t take a scientist or medical professional to identify the importance of sleep for overall health, as poet William Wordsworth describes in “To Sleep“:

…Without Thee what is all the morning’s wealth?

Come, blesséd barrier between day and day,

Dear mother of fresh thoughts and joyous health!

Insomnia is the third most frequent health complaint in the United States, and adults age 60 and over suffer from insomnia more than any other age group. Researchers suspect that age-related changes in sleep phases and patterns, as well as various medical conditions play a role, especially those related to pain. (Hirshowitz & Smith 2004:62-63). In fact, about one-third of individuals older than 65 have chronic insomnia, according to sleep expert Carlos Schenck, MD (Schenck 2007:18).

So do you have to simply accept the fact that because you’re getting older you’ll have trouble falling asleep, or staying asleep? In 2003, the National Sleep Foundation conducted a large-scale poll of Americans between the ages of 55 and 84 to learn more about their sleep behaviors in relation to their overall health, activities, moods, and outlooks on life. They surveyed 1,506 people and discovered that the better the person’s overall health, the better his or her sleep, and vice versa. On the other hand, the greater the number of medical conditions, the more likely it was for the person to report sleep problems. The survey also found that those with more active lifestyles and a more positive outlook on life tended to have fewer sleep complaints (Schenck 2007:10).

What is the connection between exercise and sleep?

James Fries, M.D., author of Living Well: Taking Care of Yourself in the Middle and Later Years, writes, “Physical exercise is the most important promoter of good deep sleep. Our bodies are designed to be used, then rested, then used again. You need to be physically tired at the end of the day to sleep well.” (Fries 2004:308). The positive impact of exercise on sleep is echoed by all the experts. Michael Krugman, MA, founder of the Sounder Sleep System and an expert on sleep advises, “…please do exercise wherever, whenever you can…exercise lifts your spirits, puts a spring in your step, and makes your eyes sparkle in a way that makes you look younger than your years. Numerous studies show that vigorous exercise at any time of day—except in the evening, when exercise-induced stress hormone production can delay the onset of sleep—is one of the most effective lifestyle modifications you can make to promote natural restful sleep.” (Krugman 2005: 33-34) ‘Is it safe to raise your heart rate to the level of the ‘vigorous’ exercise?’ Krugman asks. If you’re currently sedentary, have limiting medical conditions, or are returning from an exercise hiatus, you should always consult your physician before starting an exercise regimen. Once you’re cleared to begin, Dr Fries recommends stretching, strengthening, and aerobic exercise. “Assess your present level of activity, and set goals for the next level of fitness you want to achieve. Your final goal should be at least one year away.” Start slowly and gradually work up to longer workouts. For example, set a heart rate target goal of 60% of your maximum for 15-30 minutes twice a week. The way to determine this is 220 minus your age, times 60%. If you are 70 years old, for instance, that figure would be 90 beats per minute. You can measure this in 30 second increments then multiply by 2, or purchase a heart rate monitor. Also, many larger pieces of gym equipment have built-in heart rate monitors. Dr. Fries believes mature adults need aerobic exercise more than ever, and offers this calming advice: “Some people worry that they have only so many heartbeats in a lifetime and that exercise will increase their heart rates and use them up. In fact, because of the decrease in resting heart rate, the fit individual uses 10% to 25% fewer heartbeats in the course of a day.” (Fries 2004:69, 72-73)

There are many ways to get the combination of stretching, strengthening, and aerobic exercise Dr. Fries advocates. Samples of stretching exercises are shown in the National Institute on Aging’s guide to exercise and physical activity (NIA/NIH p69ff). These are crucial at the beginning and end of every workout because they help loosen up joints and muscles beforehand, and prevent stiffness afterward. Strengthening exercises can be performed with handheld weights, resistance bands, or objects you have at home such as cans of soup or bottles of water. With regard to aerobic exercise, if you haven’t been exercising at all, start by walking 2-3 times a week for 15-20 minutes and gradually increase the number of times a week and duration of each session over a four-week period. If you start out winded in the first week, but are bored by week four, you can jog slowly or vary your route. Fitness classes in the swimming pool are also a good overall workout and are easy on your joints. Some people enjoy riding a stationary bike. Chair-based exercise is another great alternative. “Sit and Be Fit”, the PBS program, offers instruction on chair-based exercise at home. You can also use the Resistance Chair®, which is set up to provide a total body, low-impact workout, done mostly from a seated position. There is stretching, strengthening using the resistance cables that come already attached to the Chair, and light cardio that includes marching in place, sitting jacks, modified squats, and stepping while holding on to the back of the Chair. If you need to improve your balance and aerobic capacity, chair-based exercise is the safest way to begin, even before walking. Remember, start gently and go slowly. If you’re sore, substitute one activity for another. Don’t give up! “Many seniors who have achieved record levels of fitness, as exemplified by world class marathon times, have started exercising only in their sixties, seventies, or even eighties. Mt Fuji has been climbed by a man over 100 years of age who began to exercise at age 90.” (Fries 2004:72)

From sedentary to climbing a mountain?

It’s hard to imagine, but you’ve lived long enough to appreciate that change takes time. Change is best achieved in smaller increments, and it starts with an “I can” attitude. You can begin to exercise, or improve the regimen you already have. All the experts agree: exercise during the day can improve the quality of shuteye you get at night.

If you’re having trouble going to sleep, or if you’re waking in the middle of the night unable to fall back asleep, consider your diet and the amount of exercise you currently get. Try to make some simple adjustments like exercising twice a week and cutting back on caffeinated beverages. Keep notes on your average daily routine and be honest with yourself about what you eat and drink, the medications you take, and the amount of physical activity you engage in. Take questions to your next doctor’s visit. Be proactive–it’s your health and longevity! “The triumvirate of health is the ultimate lifetime philosophy of well-being. Individuals who behave according to its three principles–good nutrition, physical fitness, and healthy sleep–are well on their way to optimized health, energy, and longevity.” (end-your-sleep-deprivation.com)

Carolyn Nutovic is a certified personal trainer with the National Academy of Sports Medicine and a customer service representative at VQ ActionCare, developers of the complete at-home Resistance Chair® exercise system for mature adults. For more information please visit, www.vqactioncare.com. Carolyn may be contacted at (877) 368-6800 or via email at cnutovic@vqactioncare.com.

It’s often been said that good health is priceless. However true that is, weight loss comes at a cost. Happily, your medical weight loss program might actually cost less than you think. Lots of people don’t know about the deductions and cost savings they may be able to get from their medical weight loss plan, so let’s take a look some possibilities now. The three structures we’ll consider are HSAs/MSAs, FSAs, and the itemized medicalexpense deduction.

HSAs/MSAs:

A Health Savings Account (HSA) or Medical Savings Account (MSA) is a tax-exempt account established exclusively for the purpose of paying for “qualified medical expenses” of the account owner. So, an HSA or MSA allows individuals to save for such qualified medical expenses with pre-tax money. Your medical weight-loss program may qualify.

The Internal Revenue Service (IRS) states that “you can include in medical expenses amounts you pay to lose weight if it is a treatment for a specific disease diagnosed by a physician (such as obesity, hypertension, or heart disease).” If this sounds like your situation, then you should contact your tax advisor and Center for Medical Weight Loss with Gabi Rose to see whether a HSA or MSA might help pay for your medical weight loss program costs.

Of course, your tax advisor and/or employer can also explain some of the differences between HSAs and MSAs, so you should consult their expertise to determine the option(s) that might apply to you.

FSAs:

A Flexible Spending Account, or FSA, is another pre-tax program designed to provide some of the benefits of HSAs and MSAs. These pre-date the HSAs/MSAs by several years, and also have a use-it-or-lose-it provision: FSA funds not spent the year they are set aside or during a grace period, if any, are forfeited. Unlike FSAs, HSA and MSA funds roll over from year to year and build. However, the tax relief is similar.

Do you have an HSA, MSA, or FSA?

HSAs, MSAs, and FSAs are usually provided as a benefit by your employer. Check with your human resources department to see if your company offers one and how you can enroll today.

Itemized Medical Expense Deduction:

If you don’t have an HSA, MSA, or FSA, and you’re a taxpayer who itemizes your deductions, you can potentially add your medical weight loss program costs to the costs of your other medical and dental expenses. However, within this category, you can only deduct medical and dental expenses that exceed 7.5% of your adjusted gross income and that are not reimbursed.

Deductible Medical Expenses: What’s Not Covered

Weight-loss related medical expenses that are not considered deductible include but may not be limited to:

Weight loss program costs, where the purpose of the weight loss is not for the treatment of a specific disease diagnosed by a physician (such as obesity, hypertension, or heart disease).

Expenses for gym, health club, or spa memberships.

The cost of diet food or beverages (such food and beverages are considered a substitute for what is normally consumed to satisfy nutritional needs), with some exceptions.

The information contained herein (i) should not be used without the advice and guidance of a professional tax advisor, (ii) is general in nature and is not intended as legal or tax advice, and (iii) is subject to change and may not be applicable to or suitable for an individual’s specific circumstances or needs and may require consideration of other matters.

Next Steps:

Find out the role of exercise in losing weight – and keeping it off.

See how medical weight loss can help with back and joint pain.

Start living your healthy life today!

Gabi Rose has transformed herself from a size 26 to a size 2 losing over 130 pounds. She is considered a weight lossand fitness expert in South Florida and has been featured in FOX, NBC, CBS as well as being asked to host and be a spokesperson for a reality series weight loss challenge with our ABC affiliates, WPLG Local 10. Her ideas have been implemented into the program as she has transformed not only her life but the life of her husband and children. She recently interviewed with Ileana Bravo in a public service announcement to wake up the slumber our nation is in. She has published hundreds of articles on obesity and healthy living to give hope and inspiration while educating the masses. She is a true testament to lifestyle change as she almost lost her life to obesity.