October 2013 Issue


Fitness Article:

You did WHAT when you were pregnant?
by: Alison Kreideweis, Co-Founder of Empire Tri Club

I’m an athlete. I run a personal training business. I’ve been competing in Division I sports and elite level athletics for over a decade. So when I found out I was pregnant, there were a lot of thoughts that ran through my mind.

I was beyond excited about growing my family, but naturally I had my concerns (as I’m sure all pregnant women do).

• How will this affect my career as a personal trainer, coach & spin instructor?
• How will this affect my race season? (I was signed up for 5 triathlons in the next few months)
• How will this affect my social life? (Many of my friends are athletes)

As I pondered the questions, I was also concerned about what could have happened to my baby from my past 5 weeks of training and racing. I had just finished my 2nd triathlon of the season (not having known I was pregnant) and raced HARD. I pushed my limits and raced until exhaustion. I set a personal record in both my events. Was that bad for my baby?

My doctors response was that the baby appears healthy and to be developing properly. There’s no use in contemplating what I “could have, should have, would have” done differently had I known….

At that point, I decided to learn as much as I could about exercising while pregnant, so I started searching the Internet and picked up a few pregnancy books and magazines. To my surprise, I was not able to find much information on the subject – or at least the kind of info that I was looking for.

While there’s much info to support staying active throughout your pregnancy, most of the resources I’ve found were ultra conservative – suggesting I workout at a low intensity and swap my running & cycling for yoga & Pilates classes. I also heard rumors about keeping my heart rate under 140 beats per minute (bpm), and to limit exercise to 30-60 minutes per day.

As a competitive runner & triathlete for over 15 years, I’m pretty in tune with my body. I felt fine so why should I swap out all the activities I love for low impact, low cardio ones? Often times I’m leading 2 spin classes before 8am, coaching a runner at noon, and leading a group bike ride at 7pm! 140 bpm can feel like zero effort for me! Is that really all I can do? (later I would find out that 140bpm was data collected in the 1980’s, and currently new recommendations are in place)

My search continued…

I signed up for a USA Triathlon webinar on Pregnancy & Triathlon, which I found extremely helpful! I researched pro and elite athletes who trained while pregnant including Kara Goucher, Paula Radcliffe, and Rebeccah Wassner. I found a number of doctors, OB/GYN’s and trainers who specifically studied this segment of the population including researcher & author Dr. James Clapp, MD and Fit4Mom Founder Lisa Druxman.

While there is not much data on the effects of the upper limits of physical activity on pregnant women, there is a lot of research supporting that exercise is not only good for your developing baby, but that pregnant women can push their limits far more than ACOG (American Congress of Obstetricians and Gynecologists) recommends.

Marathon runners Kara Goucher and Paula Radcliffe trained until the day they gave birth. Basketball star Ashley Shields competed in college basketball until she was 8 months pregnant. Kerri Walsh Jennings won her third Olympic gold in beach volleyball at the London Olympics while five weeks pregnant. These are obviously extreme cases, but indicate that pregnancy certainly does not inhibit athletic performance.

While it’s not recommended for a non-athlete to start doing cross fit and running marathons while pregnant, it might be ok for someone with a strong athletic base who is accustomed to these activities pre-pregnancy. Doctors now recommend using an RPE (rate of perceived exertion) scale, instead of heart rate to gauge effort. Avoid exercising to exhaustion and don’t exceed your pre-intensity training levels.

I went on to compete in 3 more triathlons and 1 obstacle race this season. I shifted gears to ensure I was racing at a comfortable intensity - not letting my heart rate get too high, and not going breathless. My effort never went above a 5 out of 10 and I simply raced to have fun.

To my surprise, I managed to set a personal record in all my events. I was shocked. I went on to learn that when you’re pregnant, you have almost double your blood volume, which simulates the effects of “blood doping.” Because of the increase in blood carrying oxygen to my muscles, and increased levels of growth hormones, I was still able to perform at high levels without elevating my heart rate or feeling fatigue. Additionally, I learned that while your body temperature increases during exercise, studies indicate that fit clients are better at dissipating heat, which works to protect your body (and baby!) from overheating. Research has not proven any increase in birth defects when women exercise at high intensities (ACOG1994).

Active mommy-to-be’s have been known to have more energy, sleep better, have a faster delivery, better self-image, and return to their pre-baby weight more quickly ( Even pro athletes can return to their pre-baby fitness level.

Every woman is different and should do what feels right for her (and what’s recommended by her physician). I’m sure I’ll reach a point where certain activities feel less comfortable, and I’ll make the decision to alter my exercise regimen. But for now, I’m entering my 19th week of pregnancy and still teach and workout almost daily. It’s a learning process for me and I hope that my experience (and that of other pregnant-athletes) encourages women to continue pursuing athletics while pregnant.*


*This article is not intended to treat, prescribe, prevent or recommend an exercise plan to anyone. Consult your doctor before starting or continuing any exercise plan (whether you are pregnant or not). There are obviously risks to exercising while pregnant that should not be ignored. High-level exercise is not recommended for everyone, especially while pregnant.

Health Article:

Exercise might be the last thing on your mind after a cancer diagnosis.
by: Carol Michaels

It is important to understand how a good fitness program can help you build up your strength, improve your mood and help your recovery.

The American College of Sports Medicine recommends that cancer survivors “avoid inactivity.” They recommend 150 minutes per week of aerobic and strength training exercise. Studies have shown that exercise can:
• Decrease fatigue and improve sleep
• Improve mood and self-confidence
• Decrease depression, anxiety, and stress
• Strengthen muscles and bones
• Improve balance, posture, and endurance

When can you start a fitness program? You should start stretching exercises as soon as you get clearance from your doctor. It is important to talk to your doctor before starting to exercise. This way you can determine what program is right for you. Some exercises can be started soon after surgery while others can be done right after the drains and stitches are removed.

Surgery, chemotherapy, radiation, and hormonal therapy have side effects, which exacerbate the problems faced by cancer patients. Surgery can create adhesions that can limit range of motion, and cause pain, numbness and tightness. Removal of lymph nodes creates scars and may decrease range of motion. Radiation can cause fatigue, tightness and stiffness. It also can increase the risk of developing lymphedema. Chemotherapy may affect balance, a patient’s immune system, and cause neuropathy, fatigue, sarcopenia, and anemia. Hormonal therapy can cause joint pain and early menopause and the side effects associated with menopause.

Initially, one of the goals of an exercise program is to restore a person's range of motion and break down scar tissue. A lot of people complain about stiffness, pulling, tightness, and having less flexibility. The muscles and skin are shortened because of the surgery and there is scar tissue. Some of the nerves may be irritated. You may feel burning, tingling, or numbness.
The cancer exercise specialist begins by taking range of motion measurements of the shoulder: flexion, extension and abduction measurements. For example the participant may begin with only 30 degrees of shoulder flexion and after several months improves to 170 degrees of flexion range of motion. In an ideal situation it is helpful to take these measurements prior to the surgery. This gives you a basis of comparison.

Once you have achieved an acceptable range of motion, it is usually necessary to continue your stretching program in order to maintain the range of motion that has been achieved. If you have had radiation, stretching is very important to help keep your body flexible. Radiation typically causes additional tightening. Radiation can impact the affected area for up to a year or longer after the treatment is finished.

Another reason to exercise is because posture is affected by the surgery. After surgery to the chest it is common to want to protect the area by rounding the shoulders forward. Winged scapula and rounded shoulders are common. Kyphosis or a head forward posture can be caused or exacerbated by tight chest muscles. This can cause a chain reaction leading to neck and back pain.

Some of the reconstruction processes change the muscle placement, which can affect the body. It is important to stretch the pectorals, which can tighten and strengthen the back and core muscles. This is done to improve posture and decrease the chance of back and neck pain. Poor posture can create imbalances in the rest of the body which can be detrimental to the back, knees and other areas.

Balance can deteriorate as we age even without a cancer diagnosis. Some of the surgical prodecudures can decrease balance especially the TRAM flap procedure where the rectus abdominus is altered. This is because poor core strength has a negative effect on balance. It is necessary to learn how to compensate for this change of muscle placement through a series of exercises designed to strengthen the remaining muscle such as the obliques.

Some of the chemotherapies can affect balance and neuropathy can cause balance issues. The good news is that balance training can counter some of the effects of muscle imbalances and body asymmetry after surgery. Balance training will help decrease the likeliness of falling.

After you have achieved an acceptable range of motion, posture, and balance, strength training is added. Why do we need strength training? After surgery strength is lost in the chest, shoulders, abdomen and back. We need to rebuild strength in the areas affected and keep all the muscles in the body strong and correct muscle imbalances. Strength training improves balance and posture by improving core strength and it improves quality of life by making activities easier and more enjoyable and it reduces the chance of injury. It can empower you physically and mentally.

Another reason to strength train is that chemotherapy can cause weight gain. Strength training improves the muscle to fat ratio; it can reverse sarcopenia. We need to gain muscle mass, which can decrease during treatments and strengthen bones. Having more muscle will increase metabolism because a pound of muscle burns twice as many calories as a pound of fat. So strength training is a great way to keep your weight at a healthy level.

Many of the treatments can increase the risk for osteoporosis. Strength training helps build strong bones. Osteoporosis can be an issue and the exercises must take this into account. You need to learn which exercises are contraindicated for osteoporosis. For example, you would not do an abdominal crunch or extreme twisting movements. Before you can start to strength train you must have upright posture, balance, good range of motion and medical clearance.

Aerobic exercise is an essential component of a fitness program. That would include any movement which elevates your heart rate. As soon as you have medical clearance it is good to start walking. Chemotherapy and radiation can cause fatigue. It may seem counterintuitive, but physical activity can help decrease fatigue and help you improve your ability to tolerate treatments. Walking can boost your energy. You might be able to walk only 1 house distance at first. Every day try to walk further until you are able to walk for a half hour to 45 minutes. Try to exercise when you feel the least tired. You may feel exhausted at various times during treatment and recovery especially during chemo or radiation. When you feel better, try to do more. Ultimately the workout will help energize you and ease the aches and pains.

Exercise is good for our emotional health. It is one thing that you can control. It is one thing that you can do for yourself. The studies are leading us to believe that exercise can decrease the risk of recurrence. Physical activity can decease depression and anxiety and is empowering. A well structured exercise program can help reduce stress, increase confidence and build positive health habits. Exercise can help the recovery process and provide a meaningful and useful method of coping with cancer.

Carol Michaels is the founder and creator of Recovery Fitness®, an exercise program designed to help cancer patients recover from surgery and treatments. She owns and operates Recovery Fitness and Carol Michaels Fitness in Short Hills, New Jersey and is a trailblazer in the area of cancer exercise. She has worked with physicians and other health professionals to develop her program, which is currently offered at her studio, two hospitals and two community centers. She understands the needs of cancer survivors and developed a practical program to help them reach their goals.
Carol is a Cancer Exercise Specialist and consultant and has been a fitness professional for more than 17 years. She received her degree from the Wharton School of the University of Pennsylvania and is certified by The Cancer Exercise Training Institute, American Council on Exercise, American College of Sports Medicine, and is a member of ACSM and IDEA. Carol is a speaker for corporate wellness programs, fundraisers, and community events on fitness and health issues. She is on the advisory board of Living Beyond Breast Cancer, and is an ambassador for HERA Women’s Cancer Foundation. She has recently held workshops for: The American Cancer Society, Gilda’s Club, FORCE, Atlantic Healthy Lifestyles, Pathways, St. Barnabas Hospital, and Morristown Medical Center. Carol has appeared on health-related television programs. She authored a chapter in the e-book Ten to Thrive. She was a columnist for PFP magazine, and has written for The American Academy of Health and Fitness, The National Lymphedema Network, 4 wholeness, and the Pink Paper. The American Council on Exercise and Life Fitness recognized her as a Trainer to Watch in 2011. Personal Fitness Professional honored her as the 2012 PFP Trainer of the Year. Carol developed and produced two DVDs called Recovery Fitness Cancer Exercise-Simple Stretches and Recovery Fitness-Strength Training. Both DVDs can be found on her websites: and

Professional of the Month:

Dr. Keith Kantor
(CEO of Green Box Foods)

Dr Kantor was born in the Bronx, New York and left the city in 1975 to join the USMC as an officer, where he still serves in the USMC reserves. He became principal and CEO of Service Foods, Inc. and its subsidiaries in 1994 and started transforming the company into first national powerhouse in the All-Natural Food and healthy living industry.

Dr. Kantor has been an advocate of natural food and healthy living for 27 years. In 1994 he was appointed CEO of Service Foods, Inc., the largest all natural food company of its kind in the United States.

In 2011, Dr. Kantor launched the newest Service Foods company, Green Box Foods. The company was created in an effort to help solve the Healthcare Crisis in America. His passion to help solve the healthcare crisis in America led Dr Kantor’s to write his second book, “What Matters, Leadership Values That Just Might Save America”.
In 2012 Dr Kantor received his Doctorate of Science and Naturopathic Medicine. During this time he led the Service Foods companies to the forefront of healthy living in America by chairing the Blue Ribbon Advisory Panel requested by Congress. Most of the proposals were entered into the 2012 Congressional budget and passed by the United States Congress.

Dr Kantor is a dedicated husband to his wife Karen, and father to his two children, Kim and Ryan. He serves on the board of the National Products Association (NPA), is Vice President of The All Natural Food Council of North America (ANFCNA), and a member of The American Academy of Anti-Aging Medicine, the President’s Council on Fitness, Sports, and Nutrition, and The American Association of Naturopathic Physicians.
The premier doctor correlating nutritional food science with preventing and mitigating disease. Chaired the Natural Products Committee requested by Congress on product criteria and label specifications for all natural foods in the United States. Chaired the Blue Ribbon panel requested by Congress on lowering health care costs in the United States.

Dr. Kantor has been an officer in the U.S. Marine Corps since 1976, and still serves in the reserves.

Visit the Green Box Foods Website:

Workout of the Month:

Mommy and Me Yoga!

By Kristin McGee


As a new mom, it’s hard enough to find time to shower let alone exercise. I am always holding, feeding, changing or playing with Timothy. I hate to miss a second with him when he is awake, so I’ve found it’s best to workout with him. Here’s some mommy and me exercises you can do with your baby. Getting back in shape and spending time with your precious one can be so much fun!

Kiss Me Push-Up–Lie your baby down on your mat, rug or towel underneath you. Get in to a push up position and lower yourself down to kiss your little one, then lift back up. Repeat 8-10 times. Feel free to drop to your knees if it’s too challenging in full plank. Always keep your core strong and your shoulders from rounding forward as well.

Cat/Cow Stretch–After your last push-up, drop to your knees and do a series (5 to 8 times) of cat/cow stretches, arching and rounding your spine. Make the noises of a cat and a cow and your baby will coo back at you.

Downward Facing D0g–From the cow position of your last cat/cow, tuck under your toes and press your hips up and back in to downward facing dog. Press your hands firmly in to the mat and lengthen through your sides. Shake your head yes and no and kiss your little baby’s toes to release your neck. Stay for 5 breaths. Repeat 2 more times.

Baby Boat and Canoe–Lower your knees to the ground and sit up and swing your legs around in front of you. Sit up tall and lift your knees in the air forming a table top with your legs. Gently place your baby on top of your shins (keep your hands around baby’s waist) and hold for 3 to 5 breaths. Next try lowering your upper and lower body half way down as you lift your baby up so you’re both hovering. Stay in canoe for 3 breaths then try going back and forth a few times from boat to canoe. You’ll get a great ab workout and your baby will love being suspended in air. Make sure your core is ready for this one, you may want to wait at least 4-6 weeks post delivery.

Baby Bridge–Lower all the way down to your back and place your sweet little one on top of your upper thighs. Press in to your feet and bridge your hips up keeping hold of your baby’s hands. Lower back down, then lift up again. Repeat 15-20 times. You can work your glutes, hips, hamstrings and core with this move and give your precious girl or boy a fun ride.

Visit Kristin McGee's Website

Kids Health & Fitness:

The Importance of a Complete Eye Examination
by: Niki A Silverstein, M.D

Why Should You have your Eyes Examined?

It is of utmost importance to know what to do to keep your eyes healthy and seeing well. Dr. Niki Silverstein, Board-certified ophthalmologist at Silverstein Eye in Chester states, "First and foremost in good eye care is getting a regular eye examination. As an ophthalmologist, when I give you an eye exam it is more than testing your visual acuity (how well you can see) but also looking at the general health of your eyes. The eyes are the window to the body." She adds, "There are some generalized diseases, such as diabetes and high blood pressure that can be detected which can affect both one's general and eye health; also many eye diseases have no symptoms at all until advanced and irreversible such as glaucoma and macular degeneration. Brain tumors and other neurological conditions such as multiple sclerosis are often initially diagnosed by an ophthalmologist."

How often should you have your eyes examined?

If you have a family history of blindness, glaucoma, macular degeneration or other eye diseases or, if you have an existing eye condition, you should have your eyes checked at least once a year or more if you doctor has told you to do so. Also, if you wear corrective spectacles or contact lenses have them checked annually as well.Healthy adults should be checked every one to two years and once a year after age 60.

Children's eyes should be looked at at 6 months and 3 years of age, then again before the onset of school. If there is any noticeable problem, like you think the child can't see well, the eyes do not focus straight or wander, please see your physician as soon as possible. Many eye issues in children can be corrected while they are young.

A thorough exam by a licensed eyecare professional will decide if you need any type of corrective lenses or other treatment to help you see your best. Other impediments to good vision, like cataracts, glaucoma, macular degeneration, diabetic retinopathy and other problems can also be detected, and if so, treatment can start in order to maintain the best possible vision and best general health for the rest of your life.

Niki A Silverstein, M.D. is a board-certified ophthalmologist with over 25 years experience. She is renowned for her surgical expertise and state-of-the-art treatments for eye diseases and conditions. Located at 408 Main Street in Chester, her patients cover NY-NJ-CT- PA area.Visit her website at, Like her on Facebook at Silverstein Eye or call 908-879-7297 for more information. If you have a question you would like answered in this column please send it to:

Recipe of the Month:

Grilled Spiced Pork and Grape Kebabs with Spinach and Grilled Red Onion Salad with Cumin Vinaigrette

(Yield: 8 Portions / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America)


Olive oil ¼ cup
Lemon juice 2 Tbsp.
Garlic, minced 2 Tbsp.
Italian parsley, minced 2 Tbsp.
Fresh ginger, minced 1 tsp.
Coriander seeds, ground 1 tsp.
Black peppercorns, ground ½ tsp.
Turmeric ¼ tsp.
Smoked paprika 1 tsp.
Cayenne pepper ¼ tsp.
Oregano, minced 1 Tbsp.
Bay leaves, torn 2 ea.
Saffron a pinch

Pork shoulder, cut in ½" cubes 2 lb.
Red grapes 1 lb.
Kosher salt 1 tsp.

Spinach and Grilled Red Onion Salad with Cumin Vinaigrette (recipe here)

1. For the marinade: Place all the ingredients for the marinade in a large bowl and toss to combine.
2. Add the pork and coat thoroughly; marinate for 2 hours.
3. Soak 6-inch bamboo skewers in water for half an hour. Skewer the pork alternately with the grapes. Season with kosher salt.
4. Grill the pork kebabs over a hot grill until the meat is cooked to the appropriate level of doneness and the grapes are hot and beginning to caramelize. Serve 2 skewers per entrée immediately.

Yield: 8 portions, 2 kebabs/skewers per portion / Nutrition Information Per Serving
Calories 205 Protein 25 g
Total Fat 7 g Sodium 315 mg 13% DV
Saturated Fat 1 g Potassium 530 mg 15% DV
Trans Fat 0 g Iron 1.2 mg 7% DV
Cholesterol 75 mg Calcium 22 mg 3% DV
Carbohydrate 11 g Vitamin A 90 IU 2% DV
Dietary Fiber 0.5 g Vitamin C 7 mg 12% DV

Watch the Chef Prepare of this Great Recipe!!! >>>

The Culinary Institute of America
The Culinary Institute of America (CIA) is a private, not-for-profit college dedicated to providing the world's best professional culinary education. Excellence, leadership, professionalism, ethics, and respect for diversity are the core values that guide our efforts. We teach our students the general knowledge and specific skills necessary to live successful lives and to grow into positions of influence and leadership in their chosen profession. (Support the Culinary Institute of America)

Campus Corner:

Celebrate the Little Things

Sometimes we get bogged down in looking at the big picture and can easily become overwhelmed when we don't see enough progress as we want to see at any given moment. We get down, lose enthusiasm, and our motivation dwindles. We get stuck in a rut.

However, that rut is self created and therefore we have the power to change our perspective and get out of that rut. This is where paying attention to detail and celebrating the little things comes in.

Example, this past week I had a great leg workout, which left me physically drained. It took me two days to feel like myself again. However during that time I still had 2 cardio sessions to tackle as part of my competition prep. I did the sessions and kept my eating right where it was supposed to be, but mentally I was dragging. The questions of self doubt and if I could maintain my focus these last few weeks started to creep in. Maybe I wasn't where I thought I would be physique wise? Maybe I was heading off course? Thoughts like that. But I could stop and look very concretely at what I have done. My workouts are on target and intense as ever. My eating plan is detailed and I stick to it without fail. My posing routine is in its final stages of being ready. Finally, when I think about what I have seen in the mirror over the past few weeks, I know I am on target. At any given point, I will question what I see, but that is because mentally I am a bit drained and off, not because I am rationally doing anything wrong.

That’s where “Celebrating the Little Things” comes into play. The little things - my new posing trunks came in the mail. Who doesn't love an unexpected gift in the mail? In addition I received some clothing orders in my mailbox that also picked up my spirits and started my adrenaline flowing. My day was productive, as I - I finished many nagging and tedious tasks that I just needed to find 5-10 minutes here and there to complete. I was feeling rejuvenated. More precise eating during the day and I was fired up heading to the gym. Last night's workout was incredibly focused and intense. By the time we finished my adrenaline and positive thoughts were through the roof. I was almost trembling. Later on in the evening, I interacted with some great people and it truly completed my day. Nothing extraordinary happened, just a bunch of little things that had no significance to anyone else, but me. Those little things were enough to refocus my energy and maintain a positive mindset towards my end result. To further my good mood and excitement, I did one more rep/set in my morning HIIT (High Intensity Interval Training) cardio session. I’m building momentum, I’m fired up and it’s a feeling that lasts all day long.

So what are your little things? Did you notice your clothes fit differently - in a good way? Maybe you had a better workout than you expected, or have strung a consistent series of workouts together without skipping any. Maybe you ate healthy meals and avoided some junk food traps? Maybe you took the time to have a conversation with someone just for the sake of having a conversation? Stop for a moment and look for the little things. Think about how far you have come, what you are doing now to keep progressing, and don't focus on how far you have to go.
The little things add up and can make a huge difference in your perspective towards your goals and towards life. Noticing the small positives around you can snap you out of any negative rut you are stuck in and start to see that things are not only not as bad as you thought, but actually you are doing a lot better than you ever thought you were.

Our fitness goals are often large. We want to achieve great things. We want to see drastic results. We want them now. Most of the time, people will get hung up on that last sentence, "we want them now." The huge results and transformations do not happen overnight. Water does not cut through rock just by passing over it a few times. However, just because we don't see the results we want right now, does not mean change is not happening and results are present. Look for the small things. Celebrate each of those and use them as a motivational stepping stone to go further. In time you will look back and see how they added up to mean great success.

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Health & Fitness Business:

Do You Know Thomas Jefferson's 10 Rules?
Submitted by: Frank Rotella

Below are Thomas Jefferson's 10 Rules that all businesspeople should adhere to.

1. Never put off until tomorrow what you can do today.

2. Never trouble another for what you can do yourself.

3. Never spend your money before you have it.

4. Never buy what you do not want, because it is cheap; it will be dear to you.

5. Pride costs us more than hunger, thirst, and cold.

6. We never repent of having eaten too little.

7. Nothing is troublesome that we do willingly.

8. How much pain have cost us the evils which never have happened.

9. Take things always by their smooth handle.

10. When angry, count ten before you speak; if very angry, a hundred.

Did You Know?

Our Bodies Were Meant to Move. . . .
by Ryan Krane, MS, CPT, PES, CES ( The Krane Training Method ™)

Hi Again! Mostly everyone knows that our bodies were meant to move instead of sitting or staying in one place. This is easier said than done as many people don’t regularly get up from their computers throughout their workday. But what can I do to avoid all of this sitting? Read below to find out. . .

Many people sit for extended periods of time whether it by in their office chair, car, while exercising on a bike, or even just relaxing watching TV. Every time we sit our bodies are compressed and the muscles in our body are squeezed together like trying to wear a shoe that is too small.

People ask me all the time what are some strategies that I can use to move around and avoid sitting for too long. Here are some of my favorites!!
• Set an alarm on your computer or phone at the beginning of each hour to get up and walk around your office. My office clients love this one?
• Walk to the copy machine yourself instead of your assistant doing it for you
• Wear a long headset so you can walk around your office while handling phone calls

Our bodies are meant to move and sitting for too long can create havoc on our bodies. If you are sitting at your computer or on the couch get up and move around to avoid feeling achy and stiff. This is easy to do and hopefully these tips will enable you to Move Better, Feel Better & Live Better!

The Krane Training Method ™
Visit Ryan's website

Read Ryan's Newsletter:


I'm interested in hearing about some weight loss stories?

Answered by: Deb Rondeau (Host and executive producer of the “Phit and Phabulicious!”)

My name is Deb Rondeau. I am the host and executive producer of the “Phit and Phabulicious!” international radio show, a motivational speaker, an Extreme Weight Loss Coach and an author. Life is wonderful today! But it wasn’t always this good. Allow me to take you back a few years…

In March 2009, I weighed 430 lbs. I don’t know if you can imagine carrying an extra 250 lbs.? That’s the approximately combined weight of three average sized women! Can you imagine strapping on 250 lbs. every morning and dragging them through your day?

We live in a society where the obese get ridiculed. It is very frustrating to me that this is still a socially acceptable prejudice! We think the problem is fast food, and yes, that plays a big part, but there’s more to it!

Picture this: One warm, sunny day I am standing on a street corner waiting to cross, when a car drives by with the windows down. From inside the car I hear loud grunting pig noises. Can you hear those sounds right now? Do you know how demoralizing, how dehumanizing that would feel? Some of you may….

I like you, like people you know and love, wanted to lose weight. If you had asked me did I want to lose weight – I did! Have you tried any of these diets: the cabbage soup diet, the grapefruit diet, the Atkins diet? I’m certain a lot of you have. I tried them all, and many, many more you may not have even heard of! One even had me inject the urine of pregnant rabbits into my leg while eating a mere 1,000 calories per day.

I was a highly successful dieter; I always lost weight. But then I would gain it back… with interest! Have any of you done that? If so, you know how frustrating that can feel!

There are many and varied factors that contribute to yo-yo dieting (you know – lose 20lb., gain 30 / lose 50lb., gain 60 / lose the weight, gain it back with interest). Through the work I have done with mentors and a personal trainer, I have learned tools and skills to deal with these factors as they arise.

I always remind my clients there is no “there”. Weight loss is a journey and no one reaches a point where they no longer have challenges. No one! Not even me after losing 250 lbs.! But you can learn tools and skills that allow you to deal with the challenges so they will not defeat you!

When I began the final leg of my personal weight loss journey in 2009, I was 55 years old. You may have heard “they say” that as you age and begin menopause it is impossible to lose weight; that you just have to accept a spare tire around your waist. Well, I am here to tell you that this does not have to be true!

I close my radio show each week with my response to “those people”… It is NEVER too late to get your “sexy” back!

Visit Deb's website

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