While Attaining a Well of Happiness

Yoga has become a popular option for alternative health management. Research has shown the practice can significantly reduce mental and physical stress, improve mood, and slow the aging process.

But some yogis believe many of the estimated 20 million U.S. students are missing the best part of the discipline – the inner happiness attainable through a healthy mind-body connection. They also worry about injuries that result when beginners tackle poses and exercises without proper guidance.

“There are several disciplines of yoga, and with its rich history, the beginner can easily get lost – or worse – injured,” says Mary Jo Ricketson, an experienced yoga practitioner and healthcare specialist, and author of Moving Meditation (www.thegoodwithin.com). A registered nurse, she also holds a master’s degree in education from Northwestern University.

“What I detail in my book is a comprehensive approach for both mind and body. This reciprocal relationship maximizes health benefits, and has exponentially positive consequences beyond the individual.”

People have been practicing yoga for thousands of years, she says. In the West, the practice has integrated with our culture leading to variations including “extreme” yoga. Ricketson warns this sort of exercise can alienate beginners, who may not be ready to “jump in the deep end first.” Without the proper training and guidance, she adds, beginners risk injuring their neck, lower back, knees and shoulders.

The most important step is getting started, Ricketson says. Here are seven things beginners – and anyone practicing yoga – should know to maximize their benefits:

1. Cardiovascular (aerobic) training: As with meditation, focused breathing is a cornerstone of mind-body training. Aerobic means “with oxygen” and aerobic movement increases the flow of oxygen-rich blood throughout the body, including the brain. Cardiovascular training is the single most important aspect of the physical training because it keeps the heart open and strong.

2. Core and strength training: This includes the students’ abdomen and buttocks, and the lower back region, which extends to the base of the skull. Here is where strength, stability and balance originate.

3. Flexibility training (yoga postures): Stretching simply feels good, and it reminds students to not only be more flexible in one’s body, but also one’s mind. This step allows us to move (and live) with greater ease.

4. Adequate rest: Sleep is a necessary part of life, and sufficient rest is needed for energy and equilibrium.

5. Life-giving nutrition: Making the right choices in food allows yoga students to achieve an optimal, balanced state. This includes nutritional foods consumed in moderation.

6. Family/community/church: From Epicurus to modern science, study and observation show that we find greater happiness with access to friends and family.

7. Written goals and a plan of action: Goals and stated intention act as a road map to achieving balanced well-being.

Ricketson says the above steps are just the beginning. She says tapping in to the mind-body connection also helps memory loss, attention deficit disorders, public violence – including in schools – as well as an unknown amount of needless human suffering.

“We all have within us a potential to experience optimal well-being in mind and body,” she says. “This potential, the Good Within, can be realized through the work of mind-body training. Our training is a moving meditation – a daily practice of exercises that awaken all that is Good Within.”

About Mary Jo Ricketson

Mary Jo Ricketson has studied human health and well-being for decades, earning a Bachelor of Science in nursing and a master’s in education. In 1999, she opened the Center for Mind-Body Training, which offers classes, seminars, and personal training. Yoga training is done in her studio, in schools, and in corporate settings. She lives in the Boston area with her husband and two children.

Benefits of Races

1. Have a starting point. 5Ks are perfect for beginners, and they are often a stepping stone to future goals – 10Ks, half marathons, and, possibly, marathons.

2. Say ‘goodbye’ to winter blues. Exercising outside will expose you to more sunshine, and running kicks off the production of endorphins, which are associated with positive emotions. Researchers from the American College of Sports Medicine recommend 30 minutes of cardio activities to reduce tension, depression, anger, and fatigue.

3. Get in shape for summer. Training for a race requires exercising more frequently for a longer period of time. It’s a great workout, raising the heart rate, burning calories, relieving stress, and toning the body.

4. Workout with a purpose. A training schedule to meet your race goal will keep you motivated and focused. It’s essential to have a positive fitness goal to get and keep you moving.

5. Help others and yourself. Many races are hosted by a nonprofit organization or benefit a charity to raise money. It’s an opportunity to support a worthwhile cause while getting in shape.

Getting Started

It’s essential to train in advance for a race. “Choose a race that is approximately six to 12 weeks from the start of your training,” says Amy Goldwater, M.S., educator, former body building champion, and physical fitness expert for TOPS. This will give you time to plan ahead, get into shape, and set goals for the race.

According to Runner’s World, run for three days out of the week, resting the remaining four, reaching six to 15 miles total each week, for 5K training. Run for five days out of the week, resting the remaining two, reaching 17 to 22.5 miles total weekly, when preparing for a 10K race.

Follow these other tips to transition from walking to running and get ready for race day. 

1. Start slowly. If you’re new to running, start out walking and progress to a brisk walk or run. You can also alternate between running and walking. When you start out running, take it easy. A good rule: you should be able to have a conversation during the workout without struggling for air.

2. Seek variety in a workout. Mix running with walking to change up the workout’s intensity. Participate in resistance training. “Weight lifting two to three times per week is another way to improve your 5K run and strengthen your legs to reduce fatigue,” explains Goldwater.

3. Join a group or do it with friends. Many gyms have walking or running programs that members can join. Participating in a group or exercising with a friend will help keep you motivated and accountable.

4. Eat right. It’s important to fuel your body properly for a race. According to Goldwater, “Individuals should consume a meal of 300 to 400 calories about two hours before the race begins.”

5. Invest in proper gear. Buy well-fitting shoes and comfortable, moisture-wicking clothes. If you’re not sure where to begin, look for a running store in the area. Many have staff that can assess you and help select the ideal attire.

6. Rest. Respect your body. If you’re tired or sore, you may need a break for a few days. Understand what your body needs, so you know when it’s time to push yourself and when it’s time to rest.

TOPS Club, Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 64 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information. TOPS has about 170,000 members – male and female, age seven and older – in nearly 10,000 chapters throughout the United States and Canada.

While Attaining a Well of Happiness

Expert Says Too Many Overlook Vital Mind-Body Connection

Yoga has become a popular option for alternative health management. Research has shown the practice can significantly reduce mental and physical stress, improve mood, and slow the aging process.

But some yogis believe many of the estimated 20 million U.S. students are missing the best part of the discipline – the inner happiness attainable through a healthy mind-body connection. They also worry about injuries that result when beginners tackle poses and exercises without proper guidance.

“There are several disciplines of yoga, and with its rich history, the beginner can easily get lost – or worse – injured,” says Mary Jo Ricketson, an experienced yoga practitioner and healthcare specialist, and author of Moving Meditation (www.thegoodwithin.com). A registered nurse, she also holds a master’s degree in education from Northwestern University.

“What I detail in my book is a comprehensive approach for both mind and body. This reciprocal relationship maximizes health benefits, and has exponentially positive consequences beyond the individual.”

People have been practicing yoga for thousands of years, she says. In the West, the practice has integrated with our culture leading to variations including “extreme” yoga. Ricketson warns this sort of exercise can alienate beginners, who may not be ready to “jump in the deep end first.” Without the proper training and guidance, she adds, beginners risk injuring their neck, lower back, knees and shoulders.

The most important step is getting started, Ricketson says. Here are seven things beginners – and anyone practicing yoga – should know to maximize their benefits:

1. Cardiovascular (aerobic) training: As with meditation, focused breathing is a cornerstone of mind-body training. Aerobic means “with oxygen” and aerobic movement increases the flow of oxygen-rich blood throughout the body, including the brain. Cardiovascular training is the single most important aspect of the physical training because it keeps the heart open and strong.

2. Core and strength training: This includes the students’ abdomen and buttocks, and the lower back region, which extends to the base of the skull. Here is where strength, stability and balance originate.

3. Flexibility training (yoga postures): Stretching simply feels good, and it reminds students to not only be more flexible in one’s body, but also one’s mind. This step allows us to move (and live) with greater ease.

4. Adequate rest: Sleep is a necessary part of life, and sufficient rest is needed for energy and equilibrium.

5. Life-giving nutrition: Making the right choices in food allows yoga students to achieve an optimal, balanced state. This includes nutritional foods consumed in moderation.

6. Family/community/church: From Epicurus to modern science, study and observation show that we find greater happiness with access to friends and family.

7. Written goals and a plan of action: Goals and stated intention act as a road map to achieving balanced well-being.

Ricketson says the above steps are just the beginning. She says tapping in to the mind-body connection also helps memory loss, attention deficit disorders, public violence – including in schools – as well as an unknown amount of needless human suffering.

“We all have within us a potential to experience optimal well-being in mind and body,” she says. “This potential, the Good Within, can be realized through the work of mind-body training. Our training is a moving meditation – a daily practice of exercises that awaken all that is Good Within.”

Mary Jo Ricketson has studied human health and well-being for decades, earning a Bachelor of Science in nursing and a master’s in education. In 1999, she opened the Center for Mind-Body Training, which offers classes, seminars, and personal training. Yoga training is done in her studio, in schools, and in corporate settings. She lives in the Boston area with her husband and two children.

…or Working Out, JJ Smith

What inspired you to write Lose Weight Without Dieting or Working Out?

When I was in my twenties, I could eat anything I wanted and still stay slim. Unfortunately, I practiced poor eating habits: I was a junk food and fast-food junkie. When I was in her thirties, my health began to deteriorate, and as my metabolism slowed, my weight began to increase. I eventually gained forty pounds and went up four dress sizes. However, of even greater concern were the numerous health ailments and illnesses that I began to experience. So, I had to figure out a way to heal my body, get slimmer and get my life back and this book tells of my journey to lose weight and get healthy.

Have you struggled with your weight in the past?

I can recall two times in my life, in my twenties and again in my thirties, that I was very committed to losing weight so I followed all the typical advice to ‘eat less and exercise more’ but it just didn’t work for me. So, being a nutritionist, I designed a weight-loss system that has helped me and my clients shed pounds fast. The results in just a few short weeks are remarkable.

So, how is it possible to really lose weight without dieting or working out? Isn’t “eating less and exercising more” the best way to lose weight?

You cannot lose weight permanently by strictly following any special diet, by taking a weight-loss pill, or by following an exercise regimen. Diets are not the most effective way to lose weight permanently. Your goal should be to change your lifestyle, including proper nutrition and getting physically active, as a way to achieve your weight-loss goals. The book discusses how to shed pounds fast by detoxifying the body, balancing your hormones, and speeding up your metabolism. You’ll learn which foods help you stay slim and which foods cause you to get fat. If you have been on a roller-coaster ride of weight loss, you will finally be able to get off, lose weight, and stay slim for life!

Your book is based upon the Detox-Eat-Move (DEM) System? What is the DEM System?

The DEM System is NOT a diet, but a lifestyle! The DEM System is a three-phase system that allows you to get rid of stubborn body fat and reverse some of your health issues and ailments, restoring your body to optimal health.

D Is for DETOX. Get rid of toxins in the body for fast weight loss by avoiding the “Big 6 Foods” for three weeks and using other detoxification methods that eliminate toxic waste from your body.

E is for EAT. You will learn the method of eating “clean and balanced” foods to help you achieve your ideal weight.

M is for MOVE. Get moving without going to the gym or “working out” by incorporating easy ways to get physically active each day.

Since you’re in your 40s, what unique struggles do women have trying to lose weight as they get older?

Women’s bodies are extremely efficient at storing fat. So, even if you ate healthy and exercised, you will still likely struggle to maintain your current weight if you’re a woman over 35 years old. In the book, I dedicate an entire chapter called, “Stop Weight Gain During Perimenopause and Menopause” to address the hormonal imbalances that cause weight gain. Without addressing these hormonal imbalances, women will begin to store fat around the stomach, waist, hips, and thighs, causing us to look round or pear-shaped. However, we can successfully balance our hormones and lose stubborn body fat with the DEM System.

What advice can you give to someone who is struggling to lose weight?

Many of the reasons for weight gain are often outside of one’s control. It is important to understand the hidden causes of weight gain, such as hormonal imbalances, excess toxins in the body, sluggish metabolism. When many of the hidden conditions exist, traditional diet and exercise won’t work… and if it does, it’s generally temporary. 95% of people who lose weight on a diet, gain it all back within 3-5 years. So, address and correct the hidden causes of weight gain to help the body burn fat more effortlessly.

What do you hope other people will gain from reading Lose Weight Without Dieting or Working Out?

No matter your struggle or challenge in life, it’s important to LOVE YOURSELF! Self-love is essential to survival. There is no successful, authentic relationship with others without self-love. We cannot water the land from a dry well. Self-love is not selfish or self-indulgent. We have to take care of our needs first so we can give to others from abundance.

If you would know of a good book that WE Magazine for Women should review, go to http://wemagazineforwomen.com/about/book-reviews/ and follow the instructions.

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.

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.

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.

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.

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.