did WHAT when you were pregnant? by: Alison Kreideweis, Co-Founder of Empire
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
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
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
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
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
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
(babycenter.com). Even pro athletes can return to their pre-baby
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
might be the last thing on your mind after a cancer diagnosis.
by: Carol Michaels
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,
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:
of the Month:
Dr. Keith Kantor (CEO of Green Box Foods)
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
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
Dr. Kantor has been an officer
in the U.S. Marine Corps since 1976, and still serves in the reserves.
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
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
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.
Importance of a Complete Eye Examination by: Niki A Silverstein, M.D
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
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
http://www.SilversteinEye.com, 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: Suzannecurry@hotmail.com.
Recipe of the Month:
Grilled Spiced Pork
and Grape Kebabs with Spinach and Grilled Red Onion Salad with
(Recipe provided by The Culinary Institute
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
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
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)
the Little Things
By Frank Gigante (GYMFACE NATURAL PRO SPONSORED ATHLETE / TRAINER)
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.
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.
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.
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.
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.
You Know Thomas Jefferson's 10 Rules?
Submitted by: Frank Rotella
Thomas Jefferson's 10 Rules that all businesspeople should adhere
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
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
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
QUESTION & ANSWER:
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
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
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!