Allegra Feamster Presents: The Body Beautiful by Allegra

Measuring Your Way to Success!

2011-01-17T01:58:00.001-06:00

“Measure what is measurable, and make measurable what is not so.” ~ Galileo

One of the biggest reasons that people experience “fall off” from their intended programs or routines is that they haven’t made their goals MEASUREABLE. As the adage goes, “What gets measured , gets done” – setting a way to quantify your progress lets you know how you’re doing along the way and sets the stage for means to identify potential areas for improvement. Think about it this way, one of the ways that a parent keeps track of their child’s growth along the way is to periodically have that child stand against a wall and make markings to identify how tall he/she is. Financially, we determine the strength of a stock by how well it performs each day and subsequently looking at trends over time whether it is weekly, monthly, quarterly or yearly.

Whatever way you look at it, measurements help us track progress. The same applies when it comes to our health and fitness. When setting your goals ask yourself this question “Is this measureable?” If it’s not, then make it so. Here’s an example:

GOAL: “I want to have more energy?” This statement alone is not measureable, but it can be made into something that can be measured by going deeper and asking more questions of that goal such as: “How can I measure my energy levels so that I know that my energy has increased?” “How many flights of stairs can I climb before I get winded, or how far can I walk or run before it becomes too much to handle?” By doing this, you begin to set the parameters for making your overall goal MEASUREABLE which ultimately leads to your success.

What Is Your Vision for 2011?

2011-01-03T23:28:00.000-06:00

“Without a clear vision, every road seems like a destination” ~ David Winston.

HAPPY NEW YEAR!

The month of January is the first month of the New Year and for this reason is associated with “new beginnings”. After all, the month of January is named after the Roman god Janus, who himself was the god of new beginnings. So as we start out 2011 and begin to wipe the 2010 slate clean and start anew, the one thing that must be stressed is the need to have a clear vision in mind before you set your goals or resolutions for the year.

If your desire is to get a new job, focus on what that job is, begin to network now so that you have people in your resource pool that can help to identify potential jobs for you and act as an advocate. Find mentors or advisors, people who can help to determine what your areas of strengths or weaknesses are so that you can improve yourself and be prepared for that next opportunity.

If your desire is to go back to school, know what skill sets you will need to learn so that you can be an effective student. Likewise, if your desire is to get healthy and fit, enlist the help of someone like a Personal Trainer, Fitness Instructor or Dietian who can help you. But first and foremost, have a goal in mind so that you are not wandering aimlessly and lose your way along the journey. This is one of the main reasons why people don’t stick to their goals; they didn’t have a clear vision from the start. So think about your vision, consider the question “What does success look like to you?” and begin to design a step by step plan of attack to execute that vision. This month, we’ll devote all of our Fitness Tips to making certain that you know how to set SMART goals and how to make them even SMARTER. So what is your vision? It’s now time to transform it into a reality. Are you ready? Let’s GO!

Mrs. “O” – 5; Childhood Obesity – 0 - The First Lady Gains another Win with New Legislation

2010-12-04T01:38:00.000-06:00

This week, the House passed “The Healthy, Hunger-Free Kids Act”, legislation that would increase the reimbursement rates for school lunches by about 6 cents per meal allowing more children to become eligible for school meals and would also set nutritional standards for all foods that are served in public schools. Under this legislation, the Agricultural Department would set the standards that would require that foods served during school hours meet at least the minimum nutritional guidelines which would include leaner cuts of meat, fresh fruit, veggies and whole grains. Foods that are currently popular amongst students like hamburgers and pizza would not be removed altogether, but would also now have to meet these healthier standards. This would also mean that the candies and cakes often found in vending machines will now be replaced by healthier snack options and less high calorie/high sugar soft drinks. In addition to the above, this bill would help to provide the much needed funds to serve over 20 million more after-school meals each year to children in every state who for many, now only receive snacks instead of a full balanced and nutritious meal.

This piece of legislation has become a major part of First Lady Michelle Obama’s “Let’s Move” campaign to combat childhood obesity in the US. Way to go FLOTUS! Thank you for helping to keep America’s children healthy.

For the full press release click here: http://www.whitehouse.gov/the-press-office/2010/12/02/statement-first-lady-house-passing-child-nutrition-legislation

PLAYLIST WEDNESDAY - Week of December 1st, 2010 - The BOY BANDS

2010-12-01T00:30:00.001-06:00

It’s Playlist Wednesday again and we’re back with a new list of songs. This week is the week of the Boy Bands or as some would be preferred to be called “Male Vocal Groups”. Spanning a variety of genres and generations, these groups have given us great tunes over the years. In recent years, groups like New Edition, Menudo and New Kids on the Block have revived their fan base by performing reunion tours. From the ultimate Boy Band, the Jackson 5 to today’s modern heartthrobs the Jonas Brothers, this week’s list will bring back memories and keep you bopping at the same time. Enjoy!

Body Beautiful Playlist – Week of December 1st, 2010 - The Boy Bands –

ABC – The Jackson 5
SOS – The Jonas Brothers
Pop – NSYNC
Ven a Volar – Menudo (The Reunion Tour)
If It Isn’t Love – New Edition
Everybody (Backstreet’s Back) – The Backstreet Boys
Cuando Seas Mia (Salsa Version) – Son by 4
Right Stuff – New Kids on the Block
MotownPhilly – Boyz II Men
One More Chance – Jackson 5

Water, Water Everywhere But How Much of It Do I Drink?

2010-11-16T14:00:00.001-06:00

Nowadays water is plentiful. If you can't get it from a faucet, fountain or a natural body of water, you can definitely buy it. But why is water necessary in the first place? It has a critical value as far as our body is concerned. Just as a 70% of the earth is comprised of water, about 60% of our bodies are also made up of water. Water is a natural detoxifier removing toxins from our bodies that could harm us or deteriorate our health if allowed to remain and build up. Water carries vitamins and nutrients through our body via the bloodstream to ensure that our muscles, tissues and organs are properly hydrated in order to maintain maximum functionality. As a result of hydration, water also allows our skin and eyes to glow and our hair to shine. Water is important in every aspect of our being, without it dehydration sets in which could lead to energy loss, organ shut down and in extreme cases, as in diseases like Cholera, death. Over the years research has provided us with so many rules about daily water consumption that it's hard to keep up. There are many factors involved that can determine your personal water intake: where you live, climate, overall health, physical activity, height, weight, age etc. So what are some general guidelines to follow for daily consumption?

The recommended daily fluid intake is 8 - 8oz glasses of fluid. This could be water, coffee, tea, juices, soda etc. For more specific recommendations that are tailored to you specifically, consult your physician or a Registered Dietitian/Licensed Nutritionist. Although beverages such as wine, beer and soda contain water, it's best to go to the actual source and drink the water itself, making it your beverage of choice. Water contains no calories, no fat or sugars, it's readily available and it's relatively inexpensive. Below are good indicators to help you know if you are consuming enough beverages, more specifically water:

• You should rarely feel thirsty - a general rule is that if you're thirsty you're already feeling the effects of dehydration
• In addition, your urine should be as clear as possible. If it is a bright yellow with a strong odor, chances are that you need to consume more water. As a side note, some vitamins and medication can produce bright yellow urine, but once those items have passed through your body, the urine should also return to clear with a tint of yellow.

Here are some easy ways to keep water as a major part of your lifestyle:
• Drink a glass of water with each meal and between each meal.
• Hydrate before, during and after exercise.
• Substitute sparkling water for alcoholic drinks at social gatherings, pour it in a fun glass and garnish it to make it more festive

Tomorrow Is Another Day to Begin Anew -

2010-11-15T14:00:00.001-06:00

“Forgiveness is the key to action and freedom...” ~ Hannah Arendt

We all know about what it means to forgive others with respect to moving forward with our lives in a positive manner. But what about forgiving ourselves? Sometime forgiveness of self is the most difficult lesson to learn and one of the hardest things to do. We've heard the phrase many times that we are often our own worst critic. We're harder on ourselves because of the expectations that we have set. If for whatever reason we don't amount to those expectations we beat ourselves up, and in many cases, this can get in the way of us meeting our ultimate goals.

When offering recommendations and tips for achieving fitness goals, an item that is consistently on my top 10 list is to "Be gentle with yourself". If you miss a time in your workouts or if you fall off the "clean eating" wagon, that's okay, re-start your program and get back into it. The most important thing is to not bash yourself with self-deprecating thoughts like "I'm so stupid, I'm such a failure, I can never seem to do this etc…" Remember, we become our reality as our thoughts dictate our actions. So forgive yourself for falling off and say that tomorrow is a new day. Start anew. But this time around, evaluate how, where, when and why you fell off your program to begin with; learn from those experiences and move on to a better and newly improved YOU!

An Apple A Day Keeps the Doctor Away

2010-11-09T17:03:00.000-06:00

You’ve heard the saying: “An apple a day keeps the doctor away”. Well, throw in physical activity and sleep with that apple and you’ve got a winning combination. Although the findings are not exactly new to those in the Health and Wellness fields, it’s great to know that we remain on the right track in advising the public on the overall health benefits of fitness besides just the desired goal of “weight loss”. Time and again, research continues to show that regular exercise, rest and a proper diet strengthen the immune system and stave off illnesses such as the common cold and flu. In many cases, if illness does occur, the duration time is shortened and the symptoms are much less severe than those who don’t live a healthy lifestyle. So give your doctor a break this season by staying well. ;-)

Highlights to the most recent study:
• The average adult can expect to catch a cold 2-4 times a year while the average child can expect to catch a cold 6 – 10 times each year.

• On November 1st, the British Journal of Sports Medicine posted results of a recent study that followed 1000 women and men from ages 18 to 85 over a 12 week period during the fall and winter of 2008. The researchers tracked the number of upper respiratory tract infections suffered by the participants as well as their physical activity, dietary habits, levels of stress and overall lifestyle.

The researchers noted that those who exercised at least 5 times a week experienced colds up to 46% less than those who either didn’t exercise or worked out only once a week.
The researchers also tracked that for those who exercised frequently and did catch colds, the duration of their colds was actually 41% lower than those who did not exercise
In addition to a shorter duration, the symptoms experienced were 32% - 41% less severe than for those who were sedentary.

Check out the full article for more information on this research.

MOTIVATIONAL MONDAY - Defeat Doesn't Exist In The Minds of Winners

2010-11-08T13:28:00.000-06:00

"We are not interested in the possibilities of defeat; they do not exist." ~ Queen Victoria.

When faced with challenges and new adventures, many times we focus on the "What ifs?" The problem with the “what if factor” is that it creates worries and images of defeat before we've even begun. I remember the first time I took YOGA some of the postures were a little difficult for me to get into or hold. Thoughts ran through my head like “Is someone looking at me struggle?” or “This is so difficult I’ll never be able to do this correctly.” Fortunately the instructor noticed my “discomfort” and coached me to focus on my breath only and to not focus on the external influences like what other people thought of me in the class. All of these concerns - external concerns - created a sort of worry movie in my head which kept me from performing well. When I began to shift my thinking to what success looked like in my head, my thoughts then moved to how I could take the appropriate steps to get to that level. Eventually, not only did I master the postures, but I can now teach them to others.

So think about this today, what could you achieve if the possibilities of defeat did not exist? What does success look like to you? Focus on the image of success as an end-point and move toward that. You'll soon see that the images of failure and defeat are mere illusions that will soon fade away.

Body Beautiful Playlist – Week of November 3rd, 2010

2010-11-03T02:51:00.000-05:00

It’s PLAYLIST WEDNESDAY! Wow, the week goes by so fast. It’s time to lift your hands & get your praise on while getting your workout on. Having taught Gospel Aerobics I know how motivating it can be to have music that speaks to your heart & spirit. So this week we’re going Christian/Gospel. From rock to hip-hop & traditional gospel we’ve got a blend of sounds to help you praise GOD while you work it out. Enjoy! ;-)

Body Beautiful Playlist – Week of November 3rd, 2010

Christian / Gospel

Looking For You – Kirk Franklin
I Am Not Forgotten – Israel & The New Breed
Back II Eden – Donald Lawrence
Keys To The Kingdom – Group 1 Crew (song not on playlist.com) listen here: http://p.rhap.com/Tra.22856217
So Amazing - Tye Tribbett & G.A.
You Don’t Know – Kiki Sheard
How Great Is Our GOD – Chris Tomlin
Friend of GOD – Israel & The New Breed
Glorious – Martha Munizzi
The Presence of The Lord is Here – Byron Cage
Revelation Song – Phillips, Craig & Dean
And Again I Say Rejoice – Israel Houghton

Body Beautiful Playlist – Week of October 27th, 2010 - "Studio 54 – Disco Nights"

2010-10-27T01:26:00.000-05:00

Hey friends! It’s the middle of the week so you know what that means. It’s Playlist Wednesday! We’re bringing back the night lights & the boogie & taking it back to the 70’s with Disco Nights. Remember Farrah Fawcett winged bangs, afros, platform shoes, Halston dresses and leisure suits? Studio 54 is in full force with this playlist. So get ready to download & shake your groove thang while working it out! ;-)

Body Beautiful Playlist – Week of October 27th, 2010

Studio 54 – Disco Nights

Boogie Wonderland – Earth, Wind & Fire
Stayin’ Alive – The BeeGees
Upside Down – Diana Ross
You Make Me Feel Mighty Real – Sylvester
There But for the Grace of God – Machine
Hot Shot – Karen Young
Disco Inferno – Trammps
Le Freak – Chic
Born 2 Be Alive – Patrick Hernandez
Funkytown – Lipps Inc.
BONUS TRACK: Car Wash – Rose Royce

Body Beautiful Playlist – Week of October 20th, 2010

2010-10-20T01:00:00.000-05:00

It’s PLAYLIST WEDNESDAY and we had a great time putting this one together. This week "we’re gettin’ down & goin’ to town" with a little Boot Scootin’ Boogie. This playlist was inspired by Body Beautiful friend Jen Vasek who gets her workout on to the tunes of Tim McGraw & Brooks & Dunn. This is also for one of my students who, according to her pedometer, travels roughly 5 miles during her country line dancing class. What a workout! We’ve got a mix of tempos for you listed here to help keep you motivated during your workout or, just download the songs and add to your playlist for general listening fun. Check it out and enjoy! ;-)

Body Beautiful Playlist – Week of October 20th, 2010

Jason Aldean – She’s Country
Jessica Harp – Boy Like Me
The Shake – Neal McCoy
Sugarland – Stuck Like Glue
I Like It I Love It – Tim McGraw
Martina McBride – Wrong Baby Wrong Baby
Boot Scootin’ Boogie – Brooks & Dunn
She Thinks My Tractor’s Sexy – Kenny Chesney
Undo It – Carrie Underwood
Best Days of Your Life – Kellie Pickler
All Summer Long – Kid Rock
* BONUS: Reba McEntire – Pink Guitar http://iLike.com/s/9dUUR

Body Beautiful Playlist – Week of October 13th, 2010

2010-10-13T01:39:00.000-05:00

Hey, hey, hey Body Beautiful friends! Another week has passed and another playlist is in full effect. It’s PLAYLIST WEDNESDAY and this week we’re giving the ladies their proper due! Today’s theme: “Hip-Hop Divas”. Within this list are ladies who paved the way for many in the genre by standing strong, going bold & being fearless in their craft without over sexualizing themselves while delivering songs of empowerment to cool beats that we can groove to. Because of their music styles, and their personal strength, these ladies have become more than just pop trends and fads; they have become sustainable figures whose music will last. Check it out & enjoy. Heads up! Next week we’re going Country. ;-)

Body Beautiful Playlist – Week of October 13th, 2010

Hip Hop Divas

Queen Latifah & Moni Love – Ladies First
Eve – Tambourine
Salt n Pepa –Push It
Mc Lyte – Paper Thin
Lauryn Hill – That Thing
Moni Love - Moni In the Middle
Queen Latifah – U.N.I.T.Y.
Roxanne Shante – Def Fresh Crew f/ Biz Markie
*Queen YoNasDa – Your Hood f/ Cappadonna (track available on itunes)
Missy Elliott – Get UR Freak On f/ Nelly Furtado
Bonus Track: Lauryn Hill – Everything is Everything

Body Beautiful Playlist - Week of October 5th, 2010

2010-10-06T00:24:00.001-05:00

This week’s playlist was inspired by Body Beautiful friend Karla Smith who recommended “Cool Weirdoes” as a theme. What are cool weirdoes you ask? They are artists whose creativity is expressed in their personal styles and music which equally break the mold. Some are nerdy, some are kooky, some are avant-garde and others.... well, they’re just in a whole different stratosphere. But whatever the case, we appreciate their creativity as it allows them to provide us with great tunes to either dance or chill to. That said we’ve got a mix of styles, tempos and genres this week. We've even reached back a couple of decades to bring back some fun tunes. So let the downloading begin. And if you can think of any other “cool weirdoes” to add to the list, please share; the more the merrier! Enjoy! ;-)

Body Beautiful Playlist - Week of October 5th, 2010

RuPaul - Covergirl
Macy Gray - Beauty In The World (Remix)
Erykah Badu - Window Seat
Cyndi Lauper - She Bop
Lady Gaga - Telephone
Weird Al - White & Nerdy (Parody of "Ridin" by Chamillionaire)
Andre 3000 of Outkast - Hey Ya
Devo - Whip It
Shock G performing as "Humpty Hump" w/ Digital Underground - Humpty Dance
Eurythmics - Sweet Dreams (Benny Banassi Remix)
*Bonus Track: PRINCE - Chelsea Rodgers

September Is National YOGA Month, Celebrate With The TITANS OF YOGA

2010-09-26T18:48:00.001-05:00

The TITANS OF YOGA is the Official DVD of National Yoga Month 2010. The DVD, which features 25 Masters of Yoga, take you on a journey of self-discovery and mastery. Featured masters include: Dr. Dean Ornish, Lilias Folan, Kim Eng, Bryan Kest, Sharon Gannon, David Life, Dharma Mittra, John Friend, Rajashree Choudhury, Gurmukh Khalsa, Swami Kriyananda, Beth Shaw, Shiva Rea, Gary Kraftsow, Ana Forrest, David Swenson, Seane Corn, Larry Payne, Deva Premal & Miten, Vinnie Marino, Lisa Walford, Krishna Kaur, Saul David Raye, Sara Ivanhoe.

Proceeds from the purchases of this DVD go towards Yoga-Recess in Schools, a national campaign and platform to bring yoga-based health education into classroom.

For more information on Yoga-Recess in Schools and to purchase the DVD, please visit:
http://www.yoga-recess.org/

Body Beautiful Playlist – Week of September 22, 2010

2010-09-22T00:34:00.000-05:00

Get the big hair, neon brights & hammer pants ready! It’s PLAYLIST WEDNESDAY 80’s style! This was another tough task to narrow the songs down to only 10, we actually added a bonus track to make it 11. Do you have favorites from the 80’s? Help us out and give us some of your favorite picks. What are 5 -10 songs that keep you energized and movin' and groovin'?

“Heads up” since September is national YOGA month, next week we’re choosing our top 10 yoga tunes. Great for meditation, relaxation & restoration!

Body Beautiful Playlist – Week of September 22, 2010

Beat It – Micheal Jackson
Thriller – Micheal Jackson
I love Rock & Roll – Joan Jett & The Black Hearts
Flashdance (What A Feeling) – Irene Cara
Walk This Way – Run DMC & Aerosmith
8675309 – Tommy Tutone
Turn This Mutha Out – MC Hammer
The Reflex – Duran Duran
Express Yourself - Madonna
It’s Tricky – Run DMC
*Karma Chameleon – Culture Club

Body Beautiful Playlist – Week of September 15, 2010

2010-09-15T01:48:00.000-05:00

Party time friends LATIN-style! It’s PLAYLIST WEDNESDAY & today we’re listing our Top 10 LATIN songs THIS week to keep us motivated during our workouts. It was really tough to narrow it down to just 10; we could’ve done top 20. It’s YOUR turn, share songs from your own playlist. What are 5 -10 songs that keep you energized and focused this week? ;-) “Heads up” Next week we’re going 80’s, so get your tunes and big hair ready!

Body Beautiful Playlist – Week of September 15, 2010

Aguanile – Willie Colon & Hector Lavoe (Salsa) *also available, Marc Antony's contemporary version
El Baile del Beeper – Oro Solido (Merengue)
Atrevetete te te – Calle 13 (Reggaeton)
La Negra Tiene Tumbao – Celia Cruz
*Baila Esta Cumbia – Kumbia Kings featuring Selena (Cumbia)
Abusadora – Wisin y Yandel (Reggaeton)
*Se Le Ve – Andy Montanez featuring Daddy Yankee ( Salsa/Reggaeton)
*Nadie Se Muere – La Makina (Merengue)
Los De Atras Vienen Conmigo – Calle 13 (Rggaeton)
Te Regalo Amores - RKM & Ken-Y (Bachata)

*songs not found on playlist.com

Out With the Old, In With the New - Knowing When It's Time to Buy New Workout Shoes

2010-09-14T01:44:00.000-05:00

Today’s cardio-kickbox class was unlike any other day. My DJ had just given me a brand new cd that he’d created especially for my class; I was already fired up and ready to get folks moving. So I pop in the music, start the class and kick it into high-gear. We’re kicking, jabbing, jacking, and striking to the beats; oh the energy was high tonight. But for some reason I kept getting distracted. My shoes, even though I was wearing thicker socks, felt loose. I looked down several times to check if my laces had come undone, but whenever I looked down expecting to see the laces untied, they weren’t. So at one point, I finally bent down and re-tied my laces tighter than what they already were. It was at that point that I really paid attention and realized that it’s time for a new pair of shoes. Yes, even though I know the rules, like many others I also get “comfortable” with my favourite pair of sneakers. Even though I have other pairs that I rotate out to help minimize the wear and tear, my white,-now beige- shoes with the pink and black trim are still my favourites. But because I do know the rules and the tell tale signs of a worn out shoe, I know that it’s time to give them up. Why you ask? They’re already broken in, aren’t shoes supposed to be comfortable? Yes, shoes are supposed to be comfortable, but not worn out.

For the same reason that we need to change the tires on our cars and have them rotated periodically, we should also change our workout shoes. The purpose: to protect the body from injury and to increase performance in activity. Think of your workout shoes as the tires for your body. The difference between good tread and worn tread on tires can be best judged on the road during slippery weather conditions. I once had a friend tell me that he’d just bought new tires for his car, the old tires weren’t really old enough to be changed, but for him, the tread made the difference between driving 90mph and 110mph on the road. With the better tread, he was able to get more traction and ultimately better performance. Many car manufacturers will tell you that if you want to save on gas, make certain that the air pressure in the tires is adequate. Yet again, it’s about safety and performance. When thinking of fitness equipment, most people will consider, apparatus for strength training, a fitness DVD, music to inspire during workouts, and workout attire. But most will not even consider their footwear. For any activity that requires you to use your feet, which is just about everything, special consideration should be taken to make certain that they are protected.

Worn out shoes can lead to increased injuries to the body since the shoes begin to lose their stability, support and shock absorbency abilities. Over time, this lack of support begins to stress the lower body setting it up for injuries along the way. In my years of training and teaching, I’ve had many people tell me that after a workout, their back hurts, or their legs hurt or that the front of their legs are experiencing pain (shin splints). The first thing that I do is to look down at their feet to see what they’re wearing. If the shoes look “seasoned” I’ll ask when the shoes were purchased and in almost every case, the time to buy a new pair of shoes had been long overdue. In those cases, I’ll give a couple of stretches for them to do and then recommend that they buy another pair. In EVERY case where that recommendation was given, the person has come back to me to say, “WOW, these shoes feel great and I don’t have the pains anymore. I never would have thought to buy a new pair”

So what are signs that your shoes need replacing?

• Runners: it’s recommended that you replace your shoes every 300-500 miles or every 6 months whichever comes sooner
o If you log 25 miles/week – replace every 3 – 4 months
• Expiration Date: On your next shoe purchase, take a marker and write down the purchase date on the inside of the shoe, I usually put it on the tag. This will help you keep track of your shoe purchase dates without having to rely on memory.
• Leaning Shoe Test: Place your shoes on a table and look at them from behind, if they’re leaning to the sides… it’s time
• Examine the tread of the shoe, if it’s worn, you need new shoes.
• Twist the shoe, the midsole is what helps to provide stability and cushion, if it’s worn; chances are that the shoes have reached their limit. If the shoe twists easily, this is a huge sign that you need a new pair
• The body NEVER lies! Pay attention to what you’re feeling, are you noticing tightness, increased muscle fatigue, shin splints, pains in the lower back? It may be time.
• Save your shoes, rotate them! If your finances allow, buy 2 pairs of shoes to rotate out.

This was also the topic of our Body Beautiful Question of the week last week and here’s what some of our Facebook friends had to say:
Kristal Turner-Childs: Every 4-6 months and I buy two pair because I don't like wearing the same workout shoes every day.
Kimberly Zahour: I buy two pairs also! It's better to alternate and let the shoes completely dry out to extend the life of your shoes. 6 to 9 months would probably be good if you only wear them for workouts but I have to admit I'm over that mark.
Sydney Molare': never thought about it...just when they wear out
Joy Kagendo: Every 3 to 6 months. I feel like the soles get worn out pretty fast and I'm not willing to compromise my feet. If you put in an equivalent or 500 miles in your shoes you should replace them regardless of how new they look

Body Beautiful Playlist – Week of September 8th, 2010

2010-09-08T00:11:00.001-05:00

Hey Body Beautiful friends, it’s PLAYLIST WEDNESDAY again! Below we’re listing our Top 10 songs for THIS week that keep us motivated during our workouts. We’re back to mixing it up again with a little help from some of our friends. Heads up!!! Next week we’re going LATIN, so get your tunes ready!

Boom Boom Pow – Black Eyed Peas
Bad Romance – Lady Gaga
Get into the Groove – Madonna
Last Night a DJ Saved My Life – Indeep
Chuck Baby – Chuck Brown
Can’t Touch This – MC Hammer
Low – Flo Rida w/ T-Pain
Just Fine – Mary J. Blige
Fighter – Christina Aguilera
Lean on Me – Kirk Franklin (good for cooldown/stretch)

September is National Childhood Obesity Awareness Month

2010-09-05T00:01:00.006-05:00

"One of the greatest responsibilities we have as a Nation is to safeguard the health and well-being of our children. " ~ President Barack Obama

This year, President Obama has declared September National Childhood Obesity Awareness Month, encouraging all Americans to take action by learning about and engaging in activities that promote health eating and greater physical activity for American children.

For more information, check out the press release: Presidential Proclamation--National Childhood Obesity Awareness Month

Farmer's Markets at Your Fingertips - new search engine makes finding Famer's Markets easier!

2010-09-04T00:01:00.001-05:00

Woo Hoo! I am SO excited about this new tool! Not often do government search engines interest me, typically, while the intent is good, they somehow miss the mark on what is truly needed and become more cumbersome than helpful. But this one is a definite winner. There’s been a lot of talk as of late, especially with the help of First Lady Michelle Obama and her Let’s Move campaign encouraging people to support local farmers by shopping at Farmer’s Markets. Many people have been taking up the banner and doing so, but for as many who have changed their shopping patterns to incorporate Farmer’s Markets, there are many who would like to but can’t because they just don’t know where or how to find one in their area. Well, the USDA’s Agricultural Marketing Service has recently launched a new search engine to help consumers find local Farmer’s Markets in their listing more than 6,100 markets. A 2010 count showed that there are 6,132 listed Farmer’s Markets in the US. I wish this had been introduced earlier in the summer when many Farmer’s Markets started, but at least we have it now and can use it going forward. I’ve checked out the search engine and it’s pretty simple to use. You can search by state, city, county, and zip code.

According to the Let’s Move blog, “The search engine is a great tool for local growers and sellers, as market managers can provide the public with important information like hours of operations, acceptable forms of payment, or programs supported. Consumers can use the tool to become more informed shoppers by searching for locations, product availability and payment options”

What’s even more exciting is that this search engine does not limit itself to the 48 continental states, but includes ALL states and US territories. Curious to see how far reaching this search engine was, I checked for markets in Guam and Palau and there are no markets listed. But then again, everything there is so fresh there probably isn’t a need for Farmer’s Markets as we’re used to here on the mainland. That said, there are 4 listed in the US Virgin Islands. They’ve also included a feature to let you know what forms of payment are accepted and for those on fixed incomes, which programs are accepted such as the Women, Infants and Children (WIC) or the Supplemental Nutrition Assistance Program (SNAP). Talking about making fresh food accessible to everyone. This is definitely a move in the right direction!

Check it out!

US Department of Agriculture Agricultural Marketing Service:
http://apps.ams.usda.gov/FarmersMarkets/Default.aspx

Body Beautiful Playlist – Week of September 1st, 2010

2010-09-01T17:49:00.001-05:00

Alright everyone, it’s PLAYLIST WEDNESDAY again! Below we’re listing our Top 10 songs for this week that get us moving and grooving during our workouts. We’re feeling Old School this week and kicking of the list with Earth, Wind & Fire mixed w/ a little P-funk. ;-)

September – Earth, Wind, & Fire
Flashlight – Parliament
Get Down On It- Kool & The Gang
Brickhouse – Commodores
Atomic Dog – Parliament
Let’s Groove – Earth, Wind & Fire
Boogie Oogie Oogie – Taste of Honey
Aqua Boogie – Parliament
Get Up Offa That thing – James Brown
Thank you ( Fallettin Me Be Myself) – Sly & The Family Stone

Live Your Life with Health & Purpose

2010-08-30T16:38:00.000-05:00

Every Monday I’ve committed to posting an inspirational quote on our Facebook Page to motivate and empower friends of the Body Beautiful by Allegra to be their very best. Today’s quote comes from the early 20th century "Sleeping Prophet" Edgar Cayce. Mr. Cayce was known to go into trances and access the Akashic Records and through visions located portions of the lost city of Atlantis and saw advancements in treatments for cancer that are currently being used today. While reading his story, I came across the following statement that came as a result of one of his Akashic visions

‎"Do not worry as to whether you are fat or thin. Worry rather as to whether you use your body mentally and physically, as an expression of thy ideal."

This thought was very relevant to the purpose and mission of the Body Beautiful programs. In my workshops and classes, the emphasis is not on size, and fitness from an aesthetic perspective, but rather fitness from a mind, body, spirit perspective. It’s one that advocates health and a strong sense of self no matter your size. Not everyone was meant to be a size “2”, some were meant to be a size “16” and that’s okay. It’s our body types that dictate our size. As a woman in the fitness industry, I at one time was plagued by the fitness stereotypes. Although men could be muscular, the women needed to be “teeny tiny” Barbie-types who believe that all women should be teeny tiny and never lift more than 5lbs. I remember a few years back during a commercial casting, where I was being casted as a Personal Trainer, I was told that my arms were too muscular and that as an African-American woman with strong arms they would intimidate viewers especially in the Midwest. Although I was casted for the role, the wardrobe stylist nevertheless was required to find a loose fitting jacket for me with ¾ length sleeves to attempt to hide my arms. The ironic thing about that event was that, I was a personal trainer casted to play a personal trainer who was working with a client to strengthen and tone her arms. That was a very strange incident for me as many of my clients at that time, no matter the ethnicity, came to me because they wanted arms or a lower body sculpted like mine. What was even more ironic about that situation was that the casting director as well as the other women on her team hounded me for workout tips to sculpt their arms like mine during the commercial shoot. Go figure!

There were times when I would severely diet down and kill myself at the gym with grueling twice a day/7 days a week workouts to achieve a certain look that was more “media friendly”. Although certain advertisers loved it, I wasn’t happy because I was putting my body through extremes that weren’t sustainable. Reality hit me when a few of my students and clients asked me if I was feeling okay, and wondered if I was having any health issues, because to them, I no longer looked healthy and my disposition wasn’t as “sunny” as was typical for me. In truth I wasn’t. I have and have always had a naturally athletic build so this change was beginning to become a detriment to my overall health physically, spiritually and mentally. At one time I may have used my role in fitness as means to gain media spotlight from an ego standpoint, but over the years as I’ve matured, I realize that it’s not about me. The opportunity that I have is to empower people to be their VERY BEST with fitness being the medium that is used. It’s not about ego, it’s about purpose.

Many of us strive to reach high levels of success in our careers and chosen paths in life, but in the absence of a strong body, a strong mind and a strong spirit, that success is for naught. You won’t be around to really enjoy the fruits of your labor. Fitness is not about accomplishing a certain look to meet a societal ideal; it’s about being healthy and living a better quality of life.

Today I am very comfortable with my size, I continually fluctuate between a “6” and an “8”, but that’s what works well for ME. At a size 4, I’m no longer healthy. As long as people continue to question how old I really am, as long as medical professionals continue to take my vitals twice because they think they’ve made a mistake the first time around because my numbers are so low, as long as my body heals and recovers a rapid rates after an injury or surgery, and as long as my doctor and others tell me to continue what I’m doing to encourage others to live better because it makes their jobs easier ;-) I’m good. But the most important thing for me is when someone says, “thank you for teaching me how to live” The Body Beautiful by Allegra is about “creating, positive, realistic and healthy body images” It’s not about taking you from a size 22 to a size 2 in 30 days. It’s not about making you look like the starlets seen on the red carpet. It’s about helping to cultivate a strong sense of self and making you feel good about yourself from the inside out while being healthy in the process. It’s about transforming life and living your life’s purpose.

To your health and to your purpose!

Doctors warn that toning shoes can cause injuries

2010-06-30T16:51:00.000-05:00

With manufactures of "toning shoes" touting record number sales and claims to tone the butt, legs and abs without hitting the gym, toning shoes have become the fastest and largest growing segment within the footwear industry. So popular has this type of shoe become with consumers, primarily among women, that the market leader, Sketchers, now wants to get men in on the excitement by hiring Pro Football Hall of Fame Quarterback Joe Montana to tout it's benefits.

But as the popularity of the shoe grows, so too does the criticism. Numerous doctors from varying fields of medicine, podiatrists, chiropractors etc. are warning that the shoes are nothing more than a gimmick and can potentially cause injuries to the wearer. Two common injuries to warn against are the rolling of the foot and also strained Achilles tendons citing that "people with balance problems or tight Achilles tendons should take a cautious approach". Interestingly enough, Nike, known in the industry for providing footwear and apparel that enhance overall performance, shuns the idea of the shoes and has no plans to get in the toning shoe game. Nike, through their spokesperson Derek Kent stated "Our focus is on creating performance products that really work. Unlike today's toning products, we won't ask the consumer to compromise on stability, flexibility or any other key performance characteristics as they train."

Although an advocate for most things that encourage people to get out and move more, I’m typically very skeptical of anything that makes overt end all be all claims. Avia’s shoe claims to be the “Personal Trainer in a box” while Reebok’s ads encourage you to “make your boobs jealous!” because the attention will be on your… ahem “assets”. I tend to agree with the sentiment stated that many of the benefits expressed by these companies can be obtained through a proper, balanced diet and integrated fitness programs involving increased cardio activity such as walking or running as well as resistance and flexibility training, and would be less expensive than shelling out $100 - $250 for a pair of shoes. But, if the mood hits and the desire to buy is there, do your research, be cautious of the claims and most importantly, recognize if there are physical limitations present in your own body that could potentially be exacerbated by the use of such products. Sometimes a quick fix for aesthetic benefits is not worth the marketing hype in the long run.

For the full article, check out: A revolutionary sneaker, or overhyped gimmick?

First Lady Launches President’s Council on Fitness, Sports and Nutrition

2010-06-29T00:44:00.000-05:00

On Thursday, First Lady Michelle Obama joined kids from the Washington, DC area to launch the President’s Council on Fitness, Sports and Nutrition and introduce the 2010 Council co-chairs and members. In conjunction with the First Lady’s Let’s Move! initiative, this year President Obama has broadened the scope of the Council, formerly known as the President’s Council on Physical Fitness and Sports, to include a focus on healthy eating as well as active lifestyles. Yesterday, the President signed an Executive Order outlining the Council’s new emphasis on both good nutrition and physical fitness.

The President has named Drew Brees, quarterback for the New Orleans Saints, and Dominique Dawes, three-time Olympian and former U.S. national champion in women’s gymnastics, 2010 Council Co-Chairs. Dawes delivered remarks at the event and Brees recorded a video message that was shown there. Joining Dawes at the event were 2010 Council Members Dan Barber, Tedy Bruschi, Allyson Felix, Michelle Kwan, Curtis Pride, Donna Richardson Joyner, Dr. Ian Smith, Carl Edwards, Cornell McClellan and Dr. Stephen McDonough. Council Executive Director, Shellie Pfohl, was also in attendance. Following the announcement, the First Lady, Pfohl and the Council Members joined the kids in participating in a series of activity stations.

For more information on the council, visit: http://www.fitness.gov/about-us/who-we-are/council-members/

*Source: press release from www.whitehouse.gov/the-press-office/first-lady-launches-president-s-council-fitness-sports-and-nutrition

Got Chocolate Milk?

2010-06-10T23:07:00.000-05:00

For all of you chocolate lovers here’s another bit of good news for you. A new preliminary study presented at a conference held by the American College of Sports Medicine recently suggests that a low-fat chocolate milk treat after a workout is more beneficial to the body than engineered carbohydrate only sports drinks. According to the study, low-fat chocolate milk contains just the right amount of protein and carbohydrates to rebuild and refuel muscles. Now, before you go running out to order that post-workout chocolate shake, the key phrase here is “LOW-FAT”. It should also be noted that this is a preliminary study and has yet to go through peer reviews. But in the meantime, read up, stay tuned and get the dark chocolate chips ready for meltdown…

Click here for the full story...
http://www.webmd.com/fitness-exercise/news/20100604/chocolate-milk-refuels-muscles-after-workout

Statement of Secretary Kathleen Sebelius National Physical Fitness and Sports Month

2010-05-04T23:58:00.000-05:00

May is National Physical Fitness and Sports Month.

This month-long focus on fitness and sports can trace its roots to the “President’s Fitness Test” schools have given for years, and for good reason. Fit kids are better students.

But physical activity also raises energy levels and sharpens concentration for adults. No matter what your age is, exercise can strengthen your heart and your bones. It brings down your stress level.

An active lifestyle, combined with healthy eating, is the number one way to prevent obesity and key to preventing a host of serious obesity-related diseases, including high blood pressure, diabetes, heart disease, and asthma. That’s why the First Lady calls her campaign to end the childhood obesity epidemic in a generation, “Let’s Move.”

It’s also why, all across the country, communities are putting prevention to work by developing walking trails, bike paths, sidewalks, and green space to keep their residents healthy, and residents are making it a part of their daily routine to get outside and take advantage of them.

During National Physical Fitness and Sports Month, the President is challenging every American to make physical activity, fitness, and sports something they try to do every day, whether it’s playing on a softball team, training for a race, walking the dog, or working in the garden.

May is the perfect time to get active and healthy. As the weather gets warmer and flowers start to bloom, regular exercise can be both important and enjoyable. You can sign up for the President’s Challenge by visiting www.presidentschallenge.org, and start making exercise part of your daily routine.

Kathleen Sebelius
Secretary

Source: press release from Department of Health & Human Services: http://www.hhs.gov/news/press/2010pres/05/20100503a.html

Banned for being too big? - Lingerie ad heats up the controversy on body type

2010-04-26T01:00:00.002-05:00

The blogosphere has been heating up this week with the controversy surrounding the new Cacique lingerie ad by Lane Bryant. The ad features plus-size model Ashley Graham walking through her apartment in various styles of lingerie offered by the company. Lane Bryant (LB) wanted the ad to air during the 8:00pm time slots while Dancing with the Stars and American Idol are aired. But their plans were quickly halted when both ABC and FOX networks initially refused to do so stating that “the Lane Bryant ad was too salacious for "family hour," a.k.a 8:00-9:00 pm” LB feels that this smacks of a double standard since according to them, Victoria’s Secret’s ad are running during that very same time-slot, a claim that FOX says is not true. According to Lane Bryant “ABC refused to show the commercial during “Dancing with the Stars” without restricting our airtime to the final moments of the show. Fox demanded excessive re-edits and rebuffed it three times before relenting to air it during the final 10 minutes of “American Idol,” but only after we threatened to pull the ad buy.” FOX has since relented and agreed to air the commercial during the last 10 minutes of Idol.

Both ABC and FOX feel that LB’s efforts are more for publicity than anything else and that there is no double-standard. But the damage has been done, the issue has taken center stage and the question has been asked of the public: “Is there a double standard in the industry when it comes to body size? Is it okay for smaller sized women to be viewed during “family hours” and not okay for larger women according to media standards to be shown?” The networks argued that it was the cleavage factor, on FOX’s Bill O’Reilly’s show, his Culture Warriors weighed in citing that with a larger woman you going to get more cleavage, if you have more you get more. Hmm… I beg to differ as that’s only part of the story considering the fact that a quick scan of television shows, magazine ads and commercials reveal in significant numbers women who are smaller in body size but whose cleavages have been enhanced either surgically or with the help of cleavage producing lingerie. Sorry Culture Warriors, but that statement is very weak.

This reminds me of the DOVE campaign a few years back that featured average sized women in their underwear encouraging women to accept themselves, and to love themselves for who they are underneath it all. Many felt that the ads were inappropriate and showed too much. My question then and now is “too much what?” Drawing the comparison then to the Victoria’s Secret’s ads I asked, so why is it okay for them and not okay for DOVE? What’s the difference? The truth, there was no difference other than the size of the women used in these ads. The ads with the larger women, garnered disdain, while the ad with the smaller sized women garnered admiration and acceptance. The interesting thing about this is that the women in the DOVE ad, just as the model in the Lane Bryant ad are curvaceous and healthy; their body types represent the average sized women, but yet by media standards they are “fat” and not “fit” for ads promoting swimwear or lingerie and consequently, are definitely not the ideal candidates for demonstrating to society what is truly ideal which is, recognition and acceptance that body types vary and the body in all of its forms are beautiful.

Lane Bryant Commercial:

Victoria's Secret "The Nakeds" Commercial:

Read the full article for more info: http://news.yahoo.com/s/nm/20100423/tv_nm/us_lingerie

Earth Day 2010

2010-04-22T12:30:00.004-05:00

Earth Day 2010 // Bloggers Unite

Posted using ShareThis

Here's a beautiful video to commemorate the day. The song: "Viva la Vida" by Coldplay

Too Fat to Fight

2010-04-21T00:50:00.002-05:00

Echoing the sentiments of First Lady Michelle Obama during her Let's Move campaign kick-off in February, a group of retired military generals and officers who form the group Mission Readiness are speaking out and saying that an alarming number of young people between the ages of 17 -24 are simply too fat to fight. The group cites that 9 million young adults, which is 27% of eligible enlistees, are medically ineligible for military duty because of their weight and this has become the leading medical reason why they are rejected. If these numbers do not change, this could ultimately become a threat to our National Security. The main culprit cited: School Lunches. The study provided by Mission Readiness highlighted research that indicates that students get up to 40% of their daily caloric intake at school. The study also showed that that 80% of individuals who were overweight at 10 to 15 years old were obese by 25.

This is not the first time that the military has worked with the Federal Government to change the quality of school lunches in order to improve the physical quality of future enlistees. Ironically during World War II, the military worked closely with the government to improve the nutritional value of school lunches to beef up potential enlistees as many of them proved to be severely undernourished and underweight. After the war, military leaders pushed Congress to establish the national school lunch program so that children would grow up healthier. The program was established in 1946, "as a measure of national security." Today however, though the request is similar, the current status is quite the opposite. Instead of beefing up candidates, we need to slim them down. Today’s school lunches are high in sodium, starches and sugar and in many cases are not balanced resulting in overweight young adults. Mission Readiness is urging Congress to eliminate junk food and high-calorie beverages from schools, put more money into the school lunch program and develop new strategies that help children develop healthier habits. The school lunch bill, currently awaiting a Senate vote, would establish healthier options for all foods in schools, including vending machine items.

For more information on Mission: Readiness - Military Leaders for Kids visit: http://www.missionreadiness.org/

Improve Your Game, Improve Your Health - 5 Tips to getting your Golf game on this Spring

2010-04-18T23:12:00.000-05:00

The Masters, the first of the four major championships in professional golf may have come and gone, but the energy of the event is still in the air. Whether rooting for Phil Mickelson playing in honour of his wife and mother who are both dealing with breast cancer, or for the much anticipated re-emergence of Tiger Woods back onto the public scene and the greens where he is most comfortable, people got back into the excitement of the game. As the temperatures warm many people are heading back outdoors and taking their golf clubs with them. But whether you’re a seasoned player or getting out there as a first-time golfer, here are some useful tips that you could employ to improve your game and overall health.

1. Warm-up and stretch before teeing off: just as with any activity, it’s necessary to warm up the muscles prior to getting started, this not only helps in reducing the risk of injury, but it helps to improve performance overall. A warmed and properly stretched muscle can go through a full range of motion better than a cold muscle therefore making your swing a lot more powerful and productive.

2. Walk instead of ride to get the added benefit of extra steps: 10,000 steps a day are recommended for general health. Although driving in the cart might be more fun, a walk on the golf course sans the cart will quickly add to those needed steps.

3. Start small; start out on a shorter course first: although not a rigorous activity as running, golf is activity nonetheless. If you’ve been sedentary most of the winter, start small on one of the shorter 9-hole courses and progressively work your way up to the 18 holes.

4. Professional help is a plus and a good investment: This is a two-parter

a. Golf Pros to the rescue: Seek the help of a trained Golf Professional one who is recognized by the PGA or LPGA to help you develop good form, strong skills and a solid foundation. For those who are seasoned and have been golfing for a while, the occasional assistance from a Golf Professional can provide new techniques to help improve your game or can identify bad habits that may be hindering your performance.

b. Fit for performance: Work with a trained Fitness Professional, one who has experience working with golfers, to help you develop a strength and conditioning program that will strengthen the muscles used during the game and who will also create a flexibility program to encourage the lengthening of tight muscles

5. Relax Release and Enjoy: One of the biggest attractions to the game of golf is that it allows you to be outdoors and to take advantage of beautiful weather. Although golf can be competitive, try to gain the “meditative” effects of the game by not focusing so much on the competition, but really enjoy being outdoors and the camaraderie of those around you

Here's a video from the Golf Channel's Golf Fitness Academy featuring Masters Champion Zach Johnson on lower body warm-ups:
http://www.thegolfchannel.com/golf-videos/lower-body-warm-up-7216/?ref=26000&rsec=251&select4=0&auto=1

New DOT Policy is a Win with Cyclists

2010-04-14T22:55:00.001-05:00

Last month Transportation Secretary Ray LaHood announced a recent policy change with regards to bicycles which is now beginning to encounter a few roadblocks along the way. According to the DOT, the intent of the policy change is to "reflect the Department’s support for the development of fully integrated active transportation networks, and that the establishment of well-connected walking and bicycling networks is an important component for livable communities" The policy goes onto recognize that walking and bicycling contribute to family-friendly communities, helps to reduce vehicle emissions and fuel use and also promotes physical activity and health. According to the Associated Press, the new policy is an extension of the Obama administration's livability initiative, which regards the creation of alternatives to driving – buses, streetcars, trolleys and trains, as well as biking and walking – as central to solving the nation's transportation woes.

Already opponents have balked at the idea calling the policy nonsensical, and a check of numerous blog posts reveal that many are concerned that this is a replacement of motorized vehicles. But a quick review of the policy itself clearly states that is not the case, but that equal measure should be given to alternative means of transport. I applaud this effort. Driving through the many new subdivisions in Illinois and many new communities around the country, one thing that is noticed is that there are very few sidewalks along roads and very few bike paths if any at all. Walkers and cyclists are forced to battle for space with cars and trucks which in many times leads to not so safe encounters. Studies have shown that communities with sidewalks and biking paths show lower rates of obesity as people now have the option of walking if they so choose. I remember years ago in one suburban community where I lived, I had to get into the car to drive 2 minutes to the store because due to the lack of sidewalks, walking was not a safe option, and running outdoors outside of my complex grounds was simply out of the question.

Of course this brings up questions of funding and how to best manage that. Will bicycle licensing fees be imposed on cyclists as they are now applied to motorists? Who knows? Would that be fair? Why not? Whatever the case, many will agree with the policy’s stance that walking and bicycling should not be an afterthought when it comes to roadway design and that providing useful and safe means of transport for all is a good thing.

Check out the full article from the Associated Press:
Transportation's bicycle policy hits potholes

Exercise Bands: Safe? Effective?

2010-03-01T02:00:00.000-06:00

This blog post was inspired by a Friend on The Body Beautiful by Allegra fan page on Facebook who asked: "What do you think about using the exercise bands? Safe? Good workout?"

A Good Alternative: Exercise bands can be a good alternative to weight machines or free weights. The greatest thing about them is that just about every exercise you can do with the machines and free weights, you can perform with the bands. Bands allow you both a wider and more controlled range of movement which is why they... See more’re a great tool to use during muscle rehabilitation and are often seen in physical therapy locations.

Safety: The use of elastic bands rather than conventional weights actually minimizes the pressure on your joints and reduces the risk of injury. In addition, you won’t have to worry about running the risk of having a heavy weight fall on you, but of course as with anything, it’s all in the execution of the movement. Proper form is essential.

Effectiveness: Are they effective? Absolutely! You have more control with the bands and the resistance is constant on both the up and the down as compared to weights. With machines and dumbbells, you’re working against gravity so the loss of control is typically on the down phase. With the elastic bands, that is not an issue. With the bands you control completely the up and the down phase of the movement thereby making the muscles work a little harder since they are completely engaged.

The Pilates Frog is demonstrated here with the use of the exercise band to add resistance and maintain form.

Cost of Convenience: And finally, the best thing is that bands offer convenience as they travel well and are generally very reasonable in cost usually ranging from $6.00 - $20.00 depending on where you get them and the quality. I’ve used my bands to train clients at their home, and I often take mine with me when travelling on business to work out in my hotel room. They pack well in my suitcase and generally take up as much space as a belt or scarf. For that reason I often recommend their use to my clients who travel frequently and even for those who just want to maximize their home gym toolbox. They’re also very easy to store so they won’t take up a lot of space in your home.

The Body Beautiful's verdict: Exercise bands make for a very safe and excellent workout!

This Month It's Time to Celebrate You!

2010-02-27T00:00:00.001-06:00

Although the shortest month of the year, February is a month that packs a punch and leaves a lasting memory that is carried out through the year. February is the month of Superbowl Championships, Presidential Birthdays, Black History, Heart Health, and Body Image Awareness and of course, Love and Romance. But it’s these themes, although highlighted now, that must be practiced and continuously carried out all year long.

February is the month to get back to basics and re-discover you. If the Groundhog’s prognostication is correct as those in the Mid-Atlantic States can attest, we have 6 more weeks of winter and that means 6 more weeks to go internal and work on you. Take this time to honour you and to celebrate who you are so that when the warmth of spring arrives, you too will be able to display your natural inner and outer beauty just as the budding flowers outdoors.

This month focus on:
• Building strong relationships, not just with others, but with yourself as well
• Doing something fun, off the wall and totally out of your character
• Learning a new fact
• Trying out a new heart healthy recipe
• Saying I love you, not only to others, but to yourself every morning, every afternoon, every evening and the hours in between.

This is your time. Embrace it and Celebrate YOU!

4 Simple Ways to Beat the Resolution Drop-off

2010-02-25T00:31:00.002-06:00

It's February and only a few weeks into the New Year. The parking lot is still at capacity on most days at the health club, but this is about the time that we begin to see the numbers start to drop. We've set our resolutions at the beginning of the year, but what do we need to do to make certain that we stick with it?

1. Review and revise current goals: Set real goals and make certain that they are Specific, Measurable, Attainable, Relevant, and Timed (SMART). Rather than say I want to lose weight, change it to "I want to lose 3 dress sizes by Suzy's wedding in June". This makes the goal real as it can be measured and you now have a deadline.

2. Make yourself a priority: why should anyone else be more important than you? If you can commit to a dental appointment, why not commit to you? Is a root canal really more inviting than your own company? Commit to an appointment with yourself to get fit and stay healthy.

3. Commit to movement: you don't have to go to the gym. Inspired by Dancing with the Stars? Sign up for a dance class. Dancing burns a considerable amount of calories, AND it's fun! Break out of your good girl shell and get a little naughty by participating in a "pole dancing" class. They're fun, empowering and are great for toning and firming the entire body.

4. Try new hobbies: choose 3 things that you've been wanting to try and schedule them out. This way, you're doing something new each month and adding variety to your schedule. Nothing can be more daunting than realizing that you have to run on the treadmill AGAIN for the twentieth time this month! Sounds like a scene from the movie Groundhog Day! Here’s a sample schedule:

• February: Ballroom Dance Lessons

• March: Pilates Lessons

• April: Golf Lessons

Has the UK Baby Boomer Generation Found the Fountain of Youth?

2010-02-12T01:21:00.002-06:00

Remember your childhood days when a trip to the playground was the highlight of your day? Swinging for hours on the swings and competing with your friends to see whose swing could go the highest, or spinning on the merry-go-round with eyes closed until you got dizzy and let’s not forget about the flips and tricks on the monkey bars. As kids you probably felt that if your whole life was spent at the playground life would be good. Well, fast-forward fifty to sixty years later and you could be reliving those playground memories again. While First Lady Michelle Obama launches her U.S. initiative to help reduce childhood obesity in America, yesterday our friends across the pond announced an initiative that hits the other end of the age spectrum, playgrounds for adults. London has just been renamed FUNdon for the aging baby boomer population who will have a special playground designed specifically for their needs in the popular Hyde Park. Although exercise areas for seniors are already popular in Europe and Asia, this is a first for England’s capital city. The outdoor facility will include low-impact exercise equipment to help users improve flexibility, balance and muscle tone. It’s a known fact that physical activity adds years to your life by not only strengthening the muscles, increasing bone density and improving cardiovascular health, but it also has psychological benefits. Physical fitness can become an uplifting and social activity which is part of what the organizers are hoping for. According to Michelle Mitchell of the British group Age Concern, "The playground could be a great way to encourage older people to exercise and socialize, many older people aren't exercising enough," she adds, explaining that physical activity with others their own age can help seniors struggling with loneliness and depression.

For these UK Baby Boomers, the new playgrounds are a path to longevity and overall well-being; they’re not ready to throw in the towel just yet. For them, it’s “time-out” for Father Time, these seniors are still in the game and it’s time to play!

For more, check out the full CBS news story: London to Open Playground for Seniors

First Lady Michelle Obama says "Let's Move"

2010-02-10T16:15:00.002-06:00

In an on-going effort to address and reduce the childhood obesity epidemic in the United States, First Lady Michelle Obama officially launched the "Let's Move" campaign on Tuesday. As part of this initiative, President Obama signed a Presidential Memorandum that established The Taking on Childhood Obesity task force. This task force is challenged to prepare and submit to the President within 90 days, a plan that would outline a plan of action detailing a coordinated strategy with key benchmarks identified that would help to reduce childhood obesity in a generation.

I watched the press conference of the launch and found myself agreeing with so many of the points stated. At one point in time Mrs. Obama asked the listeners to close their eyes for a moment and remember back to their childhood experiences. She recalled a time when physical activity was a norm, and not an exception, when the parents fully decided what would be eaten whether the child liked a particular vegetable or not, and when recess and gym classes were mandatory in schools. Personally, I can remember when during a five day school week, you had gym class involving physcial activty four days of the week while one day was designated to Health Class, and regardless of your academic grades, if you didn’t pass gym, you seriously ran the risk of not graduating to the next grade level. We’ve gotten away from those times, and as a direct result, the health of our children is in serious jeopardy. Rates of childhood obesity have tripled and 1 out of 3 children is overweight or obese. Remember the days when “flat-footedness” was a common disqualifier for active duty? Today, the US Military reports that a common disqualifier for military action is obesity. Chronic illnesses such as: High blood pressure, High cholesterol and Type II Diabetes were once only prevalent in adults but are now present in children at alarming levels. The First Lady cited a startling fact that at the current rate of childhood obesity in this country, our children will not live longer than their parents. If we do not make changes today, the quality of our children’s lives will diminish tomorrow.

So what does this “Let’s Move” initiative mean? According to Mrs. Obama, the initiative “seeks to tackle the issue of childhood obesity through waves of efforts across the country” and will focus on four main avenues:

1. Helping kids and parents make healthy choices by providing the useful tools in order to help them do so

2. Providing healthy food at school: Mrs. Obama called on Congress to reauthorize the Child Nutrition Act that would help to facilitate this

3. Encouraging physical activity

4. Making healthy food accessible and affordable

Mrs. Obama says that this initiative combines personal choice and public access. Yes, I’ve already heard some of the commentary “I don’t need the government at my dining table telling me what to feed my family and how to feed it, etc.” How I see it is this, I see it as a two-pronged approach. Maybe the government doesn’t need to be at our dining tables per se, but they can definitely make the mandates to insure that the food companies from whom we are buying the products that go onto our dining tables are providing us with the best quality product and the proper informatin to make the appropriate choices. They can make certain that when we send our kids to schools and feed them, they are not being fed high fat, high calorie, high cholesterol or high sodium foods that are going to be a detriment to their health. And in the place where our children spend a large part of the day, the government can help the schools make it feasible to put back time periods that require physical activity. But we as adults must take it further and make the appropriate choices and realize that we are impacting our children in the long run. We can tell the kids to turn off the television and computers and go outside to play, we can take walks with them and most importantly, we can lead by example. For the most part, children will do what they see their parents do.

And, I’m about to go there….we need to be realistic. If a child has hit puberty and is chubby, chances are it’s no longer “baby fat”. Now, that said, I’m not advocating that you seek to make the child thin, but take pause and examine what the child is eating and their level of physical activity. Begin to make the changes at home that will help to facilitate a heatlhier lifestyle like cutting back on sugary soft drinks and incorporating more fruits and veggies in meals. DO NOT belittle the child and call him or her fat. Physical fitness is not about aesthetics, physical fitness is about health.

Regardless of your political affiliation, this is a critical topic that impacts us all. Our children need our help not tomorrow, but today. Let’s get our children healthy so that they can live.

If you’d like to know more about Let’s Move or how you can get involved, go to their website at: http://www.letsmove.gov/

Superbowl Mania, Superbowl Fitness

2010-02-06T19:05:00.000-06:00

Are you ready for some football? Many Americans will be enjoying this event that‘s typically known for buffalo wings, pizza and beer. But for those who may want to keep their waistlines in check, some simple strategies will do.

1.Pre-Superbowl Party Workout: going to the party, work it out early and train like you’re ready to hit the gridiron yourself! Try some fat-blasting interval training by incorporating higher intense peaks in your work-out followed by lower intense recovery periods. An example of this would be: In between weight sets, rather than sitting and resting, whip out the jump rope and jump for 30 seconds. On the treadmill? Sprint for 30 seconds and follow it up with a 1 minute jog as your recovery. A couple of rounds of these intervals will help to increase your calorie burn and will also allow you to burn a few more calories post-workout. Bonus!

2.Healthy Snacks: yes, there will be a healthy (loosely used) dose of junk food, but if you can, contribute to the party snacks by bringing a few of your own. Try baked chips and salsa or pita chips with hummus. These fun snacks are lower in calories and fat and will help to keep you from overindulging on the other stuff.

3.Don’t Go to the Party Hungry: the hungrier you are, the more likely you will binge. Eat before you go to help keep your appetite in check.

4.Portion Control: you’ve heard me say this many times before, moderation is everything! Use smaller sized plates or use the one-napkin rule. If it can’t fit on the napkin, then it’s too much. Take your time eating your food while you’re enjoying the game.

5.Watch Alcohol Consumption: hidden calories are found here and can add up quickly. Low-cal drinks are always a plus but, pace yourself and space out your drinks. Try drinking a glass or two of water in between your drinks.

Don’t spend your day stressing over what you’re eating, enjoy the day, enjoy the game and most of all enjoy the companionship of those around you.

BEAT THE HOLIDAY STRESS AND WEIGHT-GAIN! - HEALTHY TIPS TO SURVIVE THE HOLIDAYS - Part III - Commit to being Fit!

2009-12-18T01:00:00.000-06:00

In part III of our Holiday Fitness Series, we focus on the importance of your commitment to you.

Commit to being fit! As the old adage goes “fail to plan, plan to fail”. The same approach can be taken when considering your fitness goals around the holidays. Many of us know that we have parties to attend, so we plan specifically for those events. We do so by purchasing that perfect LBD (little black dress) with coordinating accessories, we make the necessary appointments with the Manicurist to beautify the hands, the Esthetician for the brow wax, and of course the Hair Stylist for the perfect coiffure to top off the entire ensemble. If there is shopping to be done, we know that it must absolutely be completed by the time you see the intended recipients of your holiday generosity. So how exactly do we plan for holiday fitness? In the same manner that you would a party, shopping or any other “need to do” item. You have to commit to it and commit to getting it done.

1.Schedule workouts in advance. This may require some juggling on your part, workouts that are typically done at lunch or in the evening may have to be shifted to the morning.

2.Mini-workouts for maintenance. If your holiday schedule doesn't allow for the usual length of time for your full workouts, incorporate mini-workout sessions. 30 minute sessions allow enough to time to burn calories and keep the metabolism stoked.

3.One on one. If you have the ability to work with a personal trainer, schedule your appointments. This way you have someone waiting on you who will hold you accountable for your attendance. With the cases of many personal trainers, “no shows” are still charged for their sessions. Why waste the money, get in there work it out, and then hit the stores or parties.

4.Work it out in groups. Group Fitness classes offer you the added support system of a group and the energy of others around you. What are your favourite group fitness classes? Make that a priority. Team up with other members in the class and hold each one of you accountable for showing up. Send reminders to one another via Facebook, Twitter or text to help keep you on track. Need a moment to breathe? Now would be a perfect time to include a Yoga or Pilates class in your fitness routine to help you do just that.

5. Commit to YOU! In the same manner that we’ll schedule appointments with our stylist, barber, or manicurist and will NOT break them under any circumstances, schedule YOURSELF in your appointment books and DO NOT BREAK the appointment. Consider your appointment like any other important meeting in your planer and when tempted to break it, ask yourself “Why should anything else be more important than me and my health?”

6.Relax and breathe! Be sure to give yourself get away time to breathe. Depending on your schedule, that get-away could be 5 minutes, an hour, a day or more. Work with what’s good for you but be sure to do it. A little breath goes a long way.

The holidays can be a very stressful time, but they don’t have to be. Keep things into perspective by remembering why we celebrate the holidays in the first place. We treasure this time because it’s a beautiful time to spend with our families and friends. It’s about creating memorable moments that we’ll treasure for a lifetime. Have fun, enjoy. But as we’re celebrating and cherishing moments with others, we must also remember to cherish ourselves. During this holiday season, take the time to remember the importance of your being, commit to your health and wellness and ultimately, don’t forget to commit to you.

HAPPY HOLIDAYS!!!

BEAT THE HOLIDAY STRESS AND WEIGHT-GAIN! - HEALTHY TIPS TO SURVIVE THE HOLIDAYS - Part II - At The Mall

2009-12-16T01:00:00.000-06:00

Not only are there sales galore, but there are also numerous traps lurking about the mall that can ruin your holiday fitness plan. In today's post we'll highlight 3 easy ways to make your shopping experience work for you.

Holiday Shopping Tactics: We all have to do it at some point. Although the cyber world has made this holiday activity far easier than what it’s been in the past, some of us will still find ourselves having to brave the malls to do our shopping in person. Take this time and use this as an opportunity to work for you rather than against you

1.Don’t go shopping hungry! If you know that you’re going shopping, plan a light meal prior to going, or carry a snack with you like a healthy snack bar. When hungry, the smells at the food court become very enticing. Foods that you would not normally eat will call out your name.

2.Plan to eat. Instead of hitting the food court, plan to eat at one of the onsite restaurants. Due to their larger and more diverse menu items, many restaurants will offer you healthier food options than the fast food places in the food court. Plan to have lunch prior to shopping or dinner afterwards. This will also help to reduce holiday stress by giving you a chance to relax and decompress after dealing with all of the holiday hustle and bustle.

3.Park far! How long does it take to find a parking spot near the door? How frustrated do you get when you can’t find one, or you have found one, but someone else cuts I front of you and steals your spot before you can get in there? Rather than driving around for hours and getting frustrated while searching for that perfect parking spot closest to the entrance, park the car and walk. One way to do it is this, if Macy’s is on one end of the mall, park on the opposite end, this will encourage you to walk. 10,000 steps (2 miles) a day is required to maintain heart health, Take advantage of the walking distance and include these extra steps to and from the car in that daily allowance. In addition to the heart health, the other benefit here is that you will significantly limit the amount of stress that you will endure during holiday shopping season since you won’t be fighting with other shoppers for that ever elusive parking spot near the door.

Up next in our Holiday Fitness series... Commit to being fit! The benefit of scheduling time for YOU.

High Fashion Or Mixed Messages - If A Picture Is Worth A Thousand Words, Then What Does This Photo Say?

2009-12-14T00:00:00.003-06:00

While surfing the web looking for photos to post on my blog, I typed in “images of holiday workouts”. I expected to get images of people working out in the gym, or working out on vacation. I did see those, but one of the first images to pop up was the following. I cocked my head to the side and thought… “Hmmm… really??? Maybe this is just an editorial pic to sell couture workout attire ala the gold lame outfit and black heels.” So, I let my curiosity get the better of me and clicked on the link only to find that this photo was from HarpersBazaar.com to encourage working out during the holidays. Okay, kudos to HB for encouraging holiday fitness, that’s the right message. But did HB have to use this photo? Wrong message! Yes, I know some of you are thinking “but it’s Harper’s Bazaar, they’re a high fashion magazine and focus on everything couture” Yes, I know. I love high fashion as much as the next Fashionista, I even have the shoes shown in the photo, but I am also very realistic when it comes to body images and what we sell to the public. This photo in my view sends a pretty conflicting message when selling fitness. Now granted, because of Harpers Bazaar’s image and marketing strategies they would never opt to use a Fitness Model for a photo like this, but better options other than the use of a rail thin model sans muscle tone could have been considered. Within this same Harpers Bazaar holiday reel, previous photos encouraging stress relief and lower sodium intake contained photos of a bubble bath with candles and a photo of a salt shaker. In the same vein, HB could have also used a stylized photo of hand weights with a water bottle and towel to convey the same message about fitness. For those who may consider this to be a harmless photo, the reality is this. Many women and young girls see these photos and aspire to be that model. As a result, many of these same women and girls will also do harmful things to their bodies and psyche to get there. When placing images into the public’s eye, we should be mindful and responsible for what we deliver. As we know, the fashion world has been routinely criticized for the negative body images they promote by using extremely thin models for editorial shoots and fashion show runways. Dressing the same type of model in athletic fashions and placing her in a workout setting next to a caption promoting fitness workouts doesn’t do much for changing the mindset or the practice. What this now does is shift the paradigm to say that not only is this the standard of beauty, but it is also the standard of physical fitness and health.

BEAT THE HOLIDAY STRESS AND WEIGHT-GAIN! - HEALTHY TIPS TO SURVIVE THE HOLIDAYS - Part I - At the party!

2009-12-13T13:28:00.005-06:00

The Holiday Season is here and in full swing while many of us are finding that our schedules are now filled with parties, dinners, shopping plans, and trips to visit friends and loved ones. Statistics show that the typical holiday weight gain during the 6 weeks between Thanksgiving and the New Year is 7 – 15 lbs, while most people spend the rest of the next year trying to work it off. But with all of the excitement and festivities, keeping on track with fitness goals can be very tough. The good news is that it’s not impossible, it just requires a bit of strategy and planning ahead. At a loss for what to do? No worries, here are some easy to do tips which you can follow to minimize your holiday weight gain and the holiday stress.

Party Time and Time to Dine – this is where so many of us experience the majority of our drop off during the holiday season because of the countless temptations that are there; the food the desserts and the cocktails are all so enticing how could you possibly resist? If you know what to look for, you’ll know how to prepare.

1. Don’t go to the party or dinner hungry. The hungrier you are, the more likely you will over eat and binge on the treats. Have a light snack before you get to the restaurant or party such as a handful of nuts or a piece of fruit. If you’re a person who’s always on the go, opt to carry foods that travel well such as apples. Clementines are now in season; their diminutive size and ease of peeling make these a great portable item for snacking and with less than 100 calories and 0 fat grams, these fruits will aid in your feeling of “fullness” without compromising your waistline and will also keep you from overdoing it with the hors dourves and appetizers. This brings us to the next point…
2. Be mindful of the hors d’oeuvres. Although seemingly harmless due to their size, many of these treats can add up quickly in calories as they can start at 100 calories each. Try choosing no more than 3 hors d’oeuvres and eat them slowly.
3. Socialize and mingle with other guests. What’s talking and mingling got to do with anything? The more engaged you are in conversation, the less likely you are to fill your mouth with food. So those 3 hors d’oeuvres items that were just suggested will now take longer to eat.
4. No hovering allowed! Do NOT camp out at the hors d’oeurves table. When standing next to the food table, the food is right in front of you and within immediate reach, because of that, most people have a tendency to eat out of convenience even though they are not hungry. Move away from the table!!!
5. BYOD: Bring your own dish! If the party is potluck, bring a healthy dish that you will enjoy, this way you know that there’s at least something for you to eat without ruining all of your hard work
6. Limit the amount of holiday cocktails. There are so many hidden calories in holiday cocktails especially the sweet, creamy and frothy beverages that are so fun to drink during this time of year. As an example, an 8oz. serving size of Egg Nog without the alcohol is over 400 calories, add in the rum and you’re close to 500. Apply the same principle here as with your food. Enjoy in moderation taking your time to drink what’s in your glass. Talk with those around you and space out your drinks by drinking water in between cocktails.
7. Portions! Portions! Portions! Don’t glob everything onto your plate at once; take smaller amounts of your delights.
8. Eat until you’re no longer hungry, not until you’re full. This is a BIG DEAL. Many times we eat because the food is there and no matter how many signals our bodies give us to say that we’ve had enough, we continue to eat. If you are no longer hungry, stop eating! Take it back to the point of socializing, enjoy the conversations around you.
9. Shake Your Groove Thing! When the music starts, get up and move. One of the best ways to burn calories after dinner is to dance so tell the DJ to pump up the volume and then hit the floor. This IS a party right?

Up next in our Holiday Fitness series... At the mall. Not only are there sales galore, but there are also numerous traps lurking about the mall that can ruin your holiday fitness plan. We'll show you how to make your shopping experience work for you. Stay tuned...

NFL and White House Commit to Tackle Childhood Obesity With New Holiday PSA

2009-11-28T16:20:00.002-06:00

We've seen the headlines "Childhood Obesity at Epidemic Levels in the U.S." We've heard the statistics report that 25-32 million children in America are considered obese. This is primarily due to poor dietary habits and lack of exercise. The combination of fast foods diets and sedentary lifestyles that many of our children have are creating a generation of children who are beginning to see illnesses that were once only common in adults such as: Type II Diabetes, High Cholesterol and Heart Disease.

Committed to helping to “tackle” childhood obesity, since 2007, the NFL has committed $200 million to youth health and fitness via athletic programming, grants and media air time. This holiday season, the NFL via their Play 60 campaign has teamed up with the White House's United We Serve initiative to encourage children to become active 60 min/day to help reverse these levels. This new partnership is an extension of their commitment to help address these issues. Community Service does not just stop at donating to the poor or giving to charitable causes; it is also about what goes on in our own communities, our own backyards. In this case, it’s helping our children live healthier lifestyles today so that they can be healthier adults tomorrow. Check out the PSA that aired Thanksgiving and will continue to air during the holiday season...

I'll Gladly Trade You Three Quarter Pounders Today For A Tub of Popcorn Tomorrow!

2009-11-19T21:13:00.005-06:00

The holiday season is descending upon us and just as they do in the summer, Hollywood begins to lure us back into the theatres with promises of “Holiday Blockbusters” So when we think of movies, what else do we think of? Popcorn of course! I don't know about you, but I make a bee-line right to the concession stand to get my popcorn before the show starts. I'll even risk missing the previews of the upcoming films to get my buttery snack. I mean let's face it, the butter and the salt in that tub of popcorn just makes the movie experience so much more exciting. Movies and popcorn go hand in hand, so much so that we've even re-created the movie experience at home. Large screen TV’s with surround sound AND… POPCORN! Some folks even have popcorn machines in their home theatres. But of course, the popcorn that you make at home, no matter what the writing on the package says, never tastes quite like it does at the movie houses. So I'm sure you're thinking by now "OK Miss Fitness Lady, are you really trying to convince us to eat popcorn at the movies?" Trying to convince you? No, most of us are going to do that anyway. So if you are going to eat the popcorn, do so as an informed consumer so that you can make better choices.

But before we jump into things, I want you to think about this question for a second. Could you eat three McDonald's Quarter Pounders and a stick of butter in one sitting? Well, if you're eating a medium-sized movie popcorn and a soda, you're definitely consuming its equivalent. A recent study by the Center for Science in the Public Interest (CSPI) ,which updates their expose conducted 15 years ago, looked at popcorn from three major movie houses and provided an eye-popping assessment of the nutritional value of America’s favourite movie snack. The three chains reviewed were Regal Cinemas, Cinemark and AMC.

*According to the study, this is how they fared:

Regal Cinemas the largest theatre chain; pops their popcorn in coconut oil

• Large tub = 20 cups of popcorn, 1200 calories, 980 milligrams of sodium, 60 grams of saturated fat (3 days worth of fat and equivalent to the fat in a stick of butter)

• Medium bag = 20 cups of popcorn, 1200 calories, 980 milligrams of sodium, 60 grams of saturated fat *(the only difference between the large and the medium is the packaging & price, everything else remains the same. Oh, and you get free re-fills with the large)

• Small bag = 11 cups of popcorn, 670 calories, 550 milligrams of sodium and 24 grams of saturated fat *(That’s about as many calories as a Pizza Hut Personal Pan Pepperoni Pizza—except the popcorn has three times the saturated fat.

AMC, the second largest theater chain, also pops in coconut oil but has smaller serving sizes.

• Large popcorn has 1,030 calories and 57 grams of saturated fat. That's equivalent to eating a pound of baby back ribs topped with a scoop of Häagen-Dazs ice cream—except that the popcorn has an additional day’s worth of saturated fat.

• A medium has 590 calories and 33 grams of saturated fat;

• A small has 370 calories and a day’s worth—20 grams—of saturated fat. (Like Regal, AMC reports calorie counts lower than those returned in CSPI's lab tests.)

Cinemark, the third largest theatre chain pops in heart-healthy canola oil.

• A large has 910 calories with 4 grams of saturated fat;

• A medium has 760 calories and 3 grams of saturated fat;

• A small has 420 calories and 2 grams of saturated fat.

Considering that many of us go to the movies after dinner where we've already consumed a generous amount of calories, we then top it off by consuming more calories when we buy at the concession stand. Many people are lulled into a false sense of diet security because popcorn by many standards is considered a healthy snack, but as you've seen by the numbers, once you add the quantities, the salt and the butter, that healthy snack now turns into a health nightmare. When I go to the theatre, very rarely will I eat a bag of popcorn by myself. If I have it, I will buy a small without the extra butter (since it’s already popped in oil) and share it with a friend while the beverage of choice to wash it down with is water.

No, I’m not the "Food Police" and by no means am I trying to tell you to completely stop eating popcorn at the movies. The intent of this is only to inform you of the nutritional values so that you can make better and informed decisions on whether you want the popcorn or not, how you want it prepared and how much of it you'd like to buy. Unless you have medical conditions and medically imposed diet restrictions as recommended by your physician, there’s no need to deprive yourself. If you’re already physically active and follow a healthy and balanced way of eating, a night at the movies is not going to completely undo your hard work. Everything is balanced by moderation. But with this information, you can determine for yourself how you choose to enjoy your movie experience.

Tips to enjoy a night at the movies without blowing your diet:

Dining beforehand:

Cut your caloric intake by sharing your entrée with a friend
Go for smaller portions and load up on the veggies
Be mindful of your alcoholic intake as that can add to your calorie consumption quickly
Skip dessert if you're planning to have snacks at the theatre

At the theatre:

Buy a smaller portion of popcorn
Opt out of the re-fills
Say "NO" to extra butter. Popcorn is already popped in oil, adding more increases your calories by some 130 cal/teaspoon
Share your popcorn with a friend,
Instead of regular soda, drink diet soda or water

Curious to know the movie releases for the remainder of 2009? Check out this link: http://www.film-releases.com/film-release-schedule-2009.php

Hair We Go Again! – The African-American Woman’s Hair Raising Issue of Hair v. Health

2009-10-31T23:56:00.052-05:00

The hair issue seems to be raising its ugly head again. With the recent release of the new Chris Rock film: “Good Hair” the conversation again turns towards the importance that black women place on their crowning glories. The amount of money that women, black women in particular, spend on their hair according to the film is staggering. We spend billions to have our hair "fried, dyed and laid to the side” as they used to say, and because of that, we are NOT going to mess it up. I know women who have claimed to develop awkward sleeping positions, like propping pillows up behind them, so that they could sleep sitting up. Or one young lady I know who claims to sleep with her head hanging off the bed so that she doesn't "smoosh" her do. I for one like a good night's sleep, so I'm not about to allow a style to get in the way of my dreamtime, so the most that I will do is to sleep on a pillow with a satin cover or pull it up at night with a satin scrunchie. Yes fashionistas, I did say scrunchie, and mind you, it's only for sleeping and doesn't go outside of the house. ;-)

In that same vein, a hairstyle has never kept me from the gym or my regular workouts. My personal stylist is very used to me saying to her, make it cute enough to last me a day, because it won't make it past the week-end. And many of my colleagues who see me with a straightened style know not to get used to it 'cause it won't look like this tomorrow.

Allegra Feamster rocking a 'fro on the Tom Joyner Fantastic Voyage Cruise 2009. this style worked well with my teaching and performance schedule on board the cruise.

I joke about that aspect, but it's true and very real. If you talk to most Fitness Professionals, especially those who have experience working with black women, the number one reason that they give for not working out is "they don't want to mess up their hair". To that I say, get over it! Maybe at one time that may have been a weak but valid excuse, but nowadays women have so much freedom to play with different styles. With the teaching schedule that I maintain, I work out regularly and still maintain a great appearance from head to toe. The trick is experimenting and finding hairstyles that work well with your lifestyle. You can braid it, get a weave or extensions, buy a ponytail, a wig, wear it natural as a fro, locks, twists. There are so many options, but just don’t let the hair issue get in the way of your health. At the rate many of us are going we will be good looking corpses faster than you know it. Imagine the conversations at the funeral, “she was so young…but her hair was always fierce”. Some how I just don't think that's how it will play out. At that final stage, who will care about your hair? Your fly and fierce hairstyles won’t make a difference when you're not there to enjoy life with your loved ones, especially for reasons that are preventable! For those ladies who get it, I applaud you. I've seen some of these ladies get really creative. Before class they go into the locker room and carefully wrap their hair, and some have even rolled it up in curlers and covered it up with a scarf to keep it in style. When I see them after class or their workouts, they'll smile at me and say, "I love looking good, but I need to work it out and that's more important." What's even better about this whole scenario is that the guys at the gym who see this actually don't mind. Their response is," I can't get mad at a woman who puts her health before beauty and a hairdo". Did you hear that ladies? They're more impressed that you're working it out!

Mel B. post-workout in LA 2007

This summer I taught at a fitness event outdoors and it poured cats and dogs. I waited for the director of the event to tell me to stop the workout, but he said keep it going and so we did. Although we lost a few women to the elements, the majority stayed until the very end. And when the rain cleared I said, “Well, that eliminates excuse number one…the HAIR ISSUE. If you ladies can work it out in the rain, you have no more reasons to EVER use hair as a reason to forgo you workout again." They all laughed, but they knew it was true.

With hair pulled back, she's ready to go!

So why is this so much of an issue? According to statistics from the Centers for Disease Control and Prevention (CDC), 80.5% of black women in the United Sates are considered overweight while 54.3% are clinically obese having a body mass index (BMI) higher than 30. At these raised levels, that means that 80.5% of black women are at a higher risk for weight-related illnesses or chronic conditions that are exacerbated by higher weight levels such as Diabetes, Hyper-tension, Heart disease, Cancer and Stroke. Have the freedom to wear your hair in whatever fashion you choose, but please ladies, do not let it get in the way of your life! As the old saying goes “over my dead body…” if a change in habits does not occur today, that may be sooner than you think.

Source: CDC/National Center for Health Statistics

Fitness, Wellness, & Diet Talk with Allegra Feamster

2009-10-29T00:11:00.002-05:00

Fitness, Wellness, & Diet Talk with Allergra Feamster

We'd like to thank our friends over at NDH Chicago for a great time Saturday. We had a fun in the studio as I had a chance to talk with our Twenty-somethings Generation about fitness and living healthier lifestyles today and not waiting until you're a thirty or forty something to make the change. As we know..., what we do today sets us up for every tomorrow. We had a wide range of topics for discussion as well as questions from some of the in-studio audience. Some of my favourite topics hit: Acidity and alkaline levels in the body, and the effects of sodium on the body. Kudos to Quintin and Nobody Dances Here for putting on a great show. Check it out..

Healthcare and Wellness and Prevention! Oh My! - The Other Side of Reform

2009-09-30T23:58:00.001-05:00

About a week after I blogged about the healthcare reform debate and the omission of prevention as a way to manage and improve healthcare costs, the Department of Health and Human Services announced that a portion of the American Recovery and Reinstatement Act would focus on just that: PREVENTION. For a quick second I thought, “Hmm… while surfing the web, did Health & Human Services Secretary Kathleen Sebelius come across my article and think “wow, this Allegra is right, we need to do something about this!” Yes, I’m quite sure that’s how it went down. In any event, it was music to my ears, or rather my eyes since I was reading. But the release announcement from the HHS specifically said that $373 million of the allotted $650 million for the American Recovery and Reinstatement Act would be put towards the Community Prevention and Wellness Initiative geared towards prevention and getting Americans healthy. The goal? According to Sebelius, it is “to make disease prevention and health promotion a priority”

As the saying goes “talk is cheap”. I’ve often commented that if something is important to an institution or organization, you’ll know for certain when you see how much is budgeted for that initiative. Well, judging by the amount designated to prevention and wellness, I would say that this administration does indeed care. And it seems as if its leaders are trying to set, or rather, live the example. President Barack Obama’s push is on Healthcare Reform, while his wife, First Lady Michelle Obama appears to be the staunch advocate for wellness and prevention. We’re seeing media clips regularly of the First Lady planting gardens and shopping at Farmer’s Markets. Recent interviews in Women’s Health and Children’s Health Magazines reveal Mrs. Obama’s philosophy on healthy living and the importance of setting the example. She was very forthcoming about the struggles that she faced as a career Mom who was juggling the responsibilities of a high-powered career, mother and wife. She says at one point in the interview, that because of the schedules that she, Barack and the girls had, fast food meals and sugary drinks and snacks became the convenient option. It wasn’t until the family pediatrician who had been noticing trends in obesity in the youth in their community, flagged that the BMI, (body mass index) of one of the Obama girls was high and suggested that the Obama’s may want to keep an eye out. With that warning, Mrs. Obama made the decision to make “minor” changes as she called it. Since the girls already had active lifestyles, the logical change was to modify what they were eating. Sugary drinks and snacks were replaced with fruits and vegetables, and the family sat down for dinners together more often. These changes made such a significant impact that the same doctor during the next visit wanted to know what Mrs. Obama had done to achieve such results.

The Obama’s are also very active and committed to their fitness routines. No, this isn’t the first time that we’ve had a President who was committed to a healthy lifestyle, but this is the first time that we’ve heard and gotten insight into the First Lady’s activities. The fact of the matter is this, as stated in my article “An Ounce of Prevention is Worth a Pound of Cure: What’s Missing in the Debate Over US Healthcare” what we do plays a significant role in our health. I am very excited to see the moves that this administration is making on emphasizing wellness and prevention. Just today, only 2 weeks after the initial budget announcement, Secretary Kathleen Sebelius announced that the first $120 million would be made available for States and Territories to begin program implementation and will have 2 years to complete their work. The unfortunate thing is that the mainstream media does not seem interested in publicizing these efforts. Rather than helping to promote wellness, they seem more inclined to promote drama. So this leaves it to people like me, Fitness/Wellness and Health Professionals to monitor this activity and GET INVOLVED! This is where we come in and help to make these changes. I’m committed to a better America and doing my part to make it so. So trust that this is a space that The Body Beautiful by Allegra will continue to watch closely. Stay Tuned…

Fashionably Lazy or Functionally Impaired?

2009-09-18T02:16:00.003-05:00

Photo courtesy of Banglz.com

I saw this and just HAD to comment. I do love fashion, and I can understand the marketing mentality of “if it's cute enough, folks will be inspired to work out" It’s kind of the fashion version of "If you build it they will come" Hmmm.... sure! Considering the many fashionably unfit women who willingly don workout attire by Juicy Couture, Bebe and Victoria's Secret with Nike shoes that have never dashed for anything but a sale. I say, cute, but no. I wouldn't recommend the use of ankle weights or hand weights for just random activity. The extra weight coupled with repetitive, movements that impact the joints do not make a great recipe for safe and effective fitness. If anything, you're doing more harm than good with these things as you are putting your joints at risk. Ankle and wrist weights should be used for "stationary" lifting such as leg raises, bicep curls, lateral raises etc. where the body is firmly positioned in a fixed spot, not walking around, running, or shopping.

Photo courtesy of Banglz.com

YES on cuteness, but NO on function and effectiveness.

Just a Spoonful of Sugar?

2009-09-10T00:35:00.002-05:00

I guess the Original Super Nanny, Mary Poppins, really knew what she was talking about. Attached is a great piece on the detrimental aspects of artificial sweeteners. I've advised my clients about the use of artificial sweeteners for some time now. Go with what's natural, the body knows how to process these better. In fact, with only 15 calories per teaspoon, normal sugar alone is not the "BAD GUY” What does us in is the amount of sugar used. As an alternative, instead of artificial sweeteners try one of the 3 natural sweeteners recommended in the attached article. Most of these natural sweeteners are much more concentrated than the typical sugars that we are used to which means that in order to get the sweetness that you like, you'll use less.

Health Expert Dr. David Friedman Reveals Which Sweeteners Are Best: http://www.prweb.com/releases/2009/09/prweb2844444.htm

An Ounce of Prevention is Worth a Pound of Cure: What's missing in the debate over US Healthcare

2009-09-08T04:01:00.005-05:00

A very interesting article appeared yesterday in the Chicago Daily Herald. It was titled “What's the cause of the health-care crisis? Look in the mirror” It’s written by Dr. Patrick Massey, Medical Director for Complementary and Alternative Medicine for the Alexian Brothers Hospital Network in Illinois. It details the imbalances in the current American healthcare system which has a large spend on “disease maintenance” and less focus on cure and prevention. Attached is the link: http://dailyherald.com/story/?id=318792

But why is this article so important? Because as Americans continue to spend billions of dollars on prescription medication, chronic disease is still on the rise. Many of these chronic diseases are those that are directly related to weight and can be prevented. According to the National Coalition on Healthcare, national health spending is expected to reach $2.5 trillion in 2009, accounting for a little more than 17 %of the gross domestic product (GDP). And studies from the National Institute of Health (NIH) show that Obesity costs the American healthcare system close to $100 million annually with Diabetes costs at $150 billion and heart disease costing $300 billion annually.

Regardless of which side of the fence we sit, most Americans recognize that healthcare in this country does require some sort of a reform; the differences lie in how it should be executed. But amidst all of the clamor and chaos, one glaring piece of information is not really being discussed: PREVENTION. Last month, based on a recent study published in the mid-August issue of the Archives of Internal Medicine, it was revealed that lifestyle choices play a very large role in the prevention of chronic diseases. The study followed 23,153 Germans from ages 35 – 65 over an 8 year time period. What it found was that those who adopted a healthier lifestyle reduced their chances of developing these diseases significantly, 80% overall. By maintaining 4 main healthy factors: no smoking, maintaining a healthy weight (BMI less than 30%), exercising 3.5 hours/week or more, and adhering to healthy dietary principles such as eating a diet high in fruits, vegetables, whole grain and red meats sparingly, participants lowered their risks of developing the following chronic diseases:

Cancers - 36%
Stroke – 50%
Cardiovascular Disease – 81% and
Diabetes – 93%.

Bottom line… it’s all in what you do. Yes, there are some key factors that play a percentage in the development of chronic diseases: genetics, environment, and some medications, but the largest percentage is WHAT YOU DO. I've served as a spokesperson for the American Diabetes Assoc.’s Project Power program and recently spoke to audiences at the Chicago Diabetes Expo about the various forms of diabetes and what role activity and diet play in the controlling or prevention of the disease. I told participants, as I often tell audiences when I speak, “what you do today sets you up for every tomorrow” This is true. When we live in a society that screams for us to keep up with the Joneses, we place our importance on material things, expensive cars, beautiful homes, a Sex And the City style wardrobe with accessories to match, but less focus is placed on ourselves, our physical selves. I frequently use car analogies with clients and audiences. One in particular is this: You have one car, it’s the only car you have and you plan to keep it around for as long as you can because you can’t afford to buy another one. Since that car needs to last for an indefinite period of time, you keep up with the maintenance schedule, regular oil changes, tire rotations, tune-ups etc. You make certain that you’re putting in the right gasoline for your car (whichever one that will be), and because you really like your car, you keep it clean with regular car washes and wax jobs. Why? Because it’s all about performance and making certain that you do what you can to PREVENT that car from breaking down. Now imagine your body as the car. You only get one body, so why would you treat your body any differently? The same care that we give to our cars, homes and wardrobe, we should give to ourselves. Aim to prevent chronic diseases in your life. You have the power to change your future by simply deciding to live a healthier lifestyle today.

30 Days to a Fitter You: Tips on Getting Started With a Fitness Program & Sticking To It

2009-09-01T02:59:00.004-05:00

In my years as a Fitness Expert I have heard it all, "I want to lose 15 pounds in 2 weeks" to” I want to get six-pack abs, but I don't want to give up what I'm eating” Still, other popular goals are “I want to tone up, I want to lose weight or I want to feel good". Although these goals are a good start, the problem with these same goals is that they are not realistic or specific. Research has shown that people who are working towards goals are generally happier and healthier than those who are not. But, research has also shown that approximately 45% of people, who set goals for themselves, usually fall off within the first 3 months of their program, while an additional 20% fall within the 6 month time frame. This "fall off" is usually as a result of individuals setting goals that are not realistic.

So how do I know if I’m setting proper goals? When setting goals, ask yourself the following questions:

• Is my goal specific? Know EXACTLY what you want and be specific in your wants. Change "I want to tone up" to "I want to have more muscle definition in my arms, legs, etc. Or, I wear size 12 today; I want to get down to size 10 in 30 days." If at the onset of your goal setting exercise you’re not exactly sure of the specifics, or even if you think that you are certain, go through your goals with a childlike mindset and question everything. Most of us are very familiar with the way a child will ask the question “WHY?” over and over and over again until he or she gets the answer that is agreeable to them. For the adult, it’s quite annoying because to us it seems quite obvious. But to the child, it’s better understood in the simplest of terms. Continue to question your goals until you have broken them down to the bare minimum.

• Sample conversation:

I want to lose weight. Why?

Because I don’t like how I feel. Why?

Because I can’t go up one flight of stairs without feeling sluggish. Why?

Because I’m always winded and short of breath. Why?

Because I don’t have the energy to climb the steps. BINGO!

Specific goal: I’d like to get into enough shape to increase my energy levels to allow me to climb a flight of stairs without getting winded.

• Can my goal be measured? This is important. It is often said that “What gets measured, gets done!” You want to put items in place that are easily measurable and are going to allow you to see your progress and gauge how you are doing against the goals that you have set. This will serve as your roadmap to success. Using the above example:
Specific goal: I’d like to get into enough shape to increase my energy levels to allow me to climb a flight of stairs without getting winded.

• Can this be measured? How can this be measured?

• Make a commitment to climbing one flight of stairs a day for the next 30 days using the same flight of stairs or a flight with the same number of steps. Take note of your daily or weekly progress. At the end of 30 days, how do you feel?

• Is my goal realistic? We often get ourselves into trouble by setting goals that are not very realistic. Going from a size 16 to a size 8 in two months is not realistic from a healthy perspective and neither is running up 100 flights of stairs in 30 days if you’ve been recently living a sedentary lifestyle. It’s best to start small as small successes lead us to big wins. Small successes also provide us with the feeling of accomplishment and let’s face it, the more accomplished we feel, the more likely we are to stick to our goals. So if we take this back to our stair climbing example, climbing up the full flight of stairs might be a bit trying at first depending on the person. The initial thought might seem easy enough, “okay, I’ll climb a fight of steps without stopping”, but depending on the physical conditioning of that person, that might not be so easy to do, the person may have to stop one or two times to catch their breath before completing the task and that’s okay! Each step further that is climbed today is one more step than what was climbed yesterday. Many times we beat ourselves up by solely focusing on the end goal and not the importance of the journey. Revel in the fact that you did more today than you did yesterday, and for that reason alone, you are BETTER today than you were yesterday,

“It is not enough to take steps which may someday lead to a goal; each step must be itself a goal and a step likewise.” ~ Johann Wolfgang von Goethe

• How much time do I have to reach this goal? Give yourself a timeframe. If your boss or teacher gives you a deadline to complete a report, you'll do what it takes to get it done by that time. The same principle applies here. What I find that always works best, is to use some sort of milestone occasion like a wedding, birthday, vacation or anniversary. Last year before my 20 year high school reunion, the Facebook status updates of my classmates were littered with class reunion style work-out plans such as “Reunion in 2 months, gotta’ hit the gym, or dieting for my reunion” etc. ,they were determined to meet their goals by that specific date. Framing up your goals with a definitive timeline definitely helps to solidify the end goal, but a better way to keep you on track is to break out your timeframe into smaller chunks. Remember what I said about starting small? Break your timeframe into a 30 day cycle. 30 days is a good measure as it typically takes the body about that time to make adjustments to the new changes. In addition, it also generally takes 30 days to change a new behavior into a habit if done on a consistent basis.

I have my goals so now what? Once you have answered these questions and your goals meet the above criteria, WRITE IT DOWN! The saying goes "the smartest people think on paper". To write something down is to make a promise, and to hold you accountable. This essentially becomes your contract with yourself. Sign it, date it and put it someplace where you will constantly see it. A common place is on the refrigerator or on a bulletin board. I’ve been known to tape things to mirrors just to insure that I will see it on a consistent basis. The one thing that you do not want to do is to put it away. I’ve heard this said many times, “oh, I put it in my purse/wallet so that I can carry it with me at all times”. Though the intentions might be good, in the wallet or in the purse are also out of sight and we all know how that quote is completed…”out of sight, out of mind”. Keep it out in the open! And if you’re worried that someone might see it, don’t. If anything, the sight of your written goals and the commitment that you have made to move yourself towards a healthier lifestyle just might inspire someone else to do the same.

Re-evaluate, Revise, REWARD: Every 30 days do a check-in. Review your progress against your goals and evaluate what you have done and where you are. During this check-in period, you may see that your goals have changed, or they have gotten more refined than when you started. At this time, begin to implement new changes to your routine that you will carry out over the next 30 days. And here’s my favourite part, once you’ve evaluated your progress and re-evaluated your goals, REWARD yourself! Buy that new suit or dress or indulge in a spa day. But whatever you do, not only just feel good about the accomplishments that you have made over this time period, but acknowledge you and reward yourself for a job well done!

Michelle Obama: She's Got Legs and She Knows How to Use Them

2009-08-21T01:51:00.000-05:00

Every time I see this picture I think of the ZZ Top song from the mid-80's.

So, here we go again it seems. First there was much ado about our First Lady's right to bear arms, which are fabulous by the way. And now there's all of this craziness about her legs, again fabulous! If you haven't heard the stories, the Obama's were vacationing at the Grand Canyon and Mrs. Obama emerged from Air Force One in... (Gasp!) SHORTS!!! “How could she?” Some remarked. How could she? Here's how.

First, let's just take into consideration the obvious; it's Arizona, which last I checked is desert country. It's the Grand Canyon, one of the hottest (no pun intended, but it does work) tourist and vacation spots in the country, AND she's on a family vacation. What else would you wear? I don't know about you, but I think that Mrs. Obama's choice to leave the Jimmy Choos at 1600 Pennsylvania Avenue was a wise one. Those kitten heels she's known for wearing just might get in the way on one of those canyon hiking trails.

Second, the shorts, notice are mid-thigh, are tasteful and age appropriate. She's not a woman who is trying to compete with the styles of her young daughters. If anything, notice the length of Malia's shorts, very similar in comparison to her mother's. Mrs. Obama looks very casual and comfortable. This brings me to the point of why I even bothered to comment on this at all. Considering that as our tag line states, The Body Beautiful by Allegra is dedicated to creating positive, healthy and realistic body images through fitness, Michelle Obama gets our number one vote.

Countless articles have been written about how our new First Lady has influenced and inspired not only African-American women in the United States, but how she has given a voice to Women of Colour around the world. In addition, she is a strong example to women period, regardless of ethnicity, who inspires us to be our very best. Politics aside, she is revered for her intelligence, her personal accomplishments and her personal style. Michelle is an example of how today's modern woman can successfully balance an exemplary career and family, all the while maintaining a great sense of self. Mrs. Obama is committed to being that "living example" for not only her daughters, but her husband as well. In fact, it was Michelle who insisted that Barack quit smoking if he was going to pursue the presidency. In addition to holding down a family and career, the First Lady is obviously committed to her own personal health and wellness. She works out with a Fitness Trainer regularly at 5:30am three days a week. What's great about Michelle is that it is clear that she is comfortable in her own skin, and comfortable enough to show her skin. Here’s a quote that I feel sums this up perfectly:

“A woman in harmony with her spirit is like a river flowing. She goes where she will without pretense and arrives at her destination, prepared to be herself and only herself” - Maya Angelou

To that I say, Rock on Michelle, and keep rocking those arms and legs!!!

Running outdoors? Play it safe!!!

2009-08-20T20:07:00.000-05:00

I read the attached article today and thought how timely! Just the other evening I was having dinner outdoors with a friend of mine, and at 9:00pm, we were remarking at how many night time runners there were.

To top it off, so many solo female runners, with i-pods nonetheless! During the hot summer months, the coolest part of the day is either in the morning or in the evening, but as the days get shorter, these times are also the darkest part of the day. Too often exercisers are so focused on the purpose, getting the workout in, that they forget about the safety precautions. I often advise my clients, and especially stress to the female clients, the importance of safety when working out outdoors. The same precautionary measures that you would take as woman walking alone at night or in secluded areas are the same measures that should be taken ESPECIALLY when you're working out. Why? Because potential attackers know that you are distracted and that distraction serves as a great opportunity for them to pounce! I echo the same sentiments as the Run Shoe Store owner in the article who says that your mind needs to be on EVERYTHING. Yes, it's great to listen to music and have that motivate you while running, but save the i-pod/i-touch for the treadmill. My rule of thumb, if you can't hear that squirrel scurrying up the tree, then you can't hear some one sneaking up behind you. PAY ATTENTION!

Consideration should also be taken in to what is worn for outdoor activity, from wearing clothing with reflective strips for running at night, down to the eyewear worn in the day. I have a great pair of wrap-around sunglasses that I use for running, although stylish, they allow me to see everything. No blind spots mean that I'm less surprised about whom or what enters my "space".

Extra tips that I give to my clients:

•Use the buddy system: it's been said many times "there's safety in numbers"
•Stay away from secluded areas and run in well-lit areas
•If you can, opt for the street rather than the sidewalk
•Don't talk on your phone and no texting (yes I’ve seen this, people running AND texting), it has the same effect to a would-be attacker as an i-pod i.e. distraction

Awareness is key! There’s no need to stay indoors, get out there, but stay aware and safe!

Here's a great article written by Jenice Armstrong of the Philadelphia Daily News highlighting the importance of safety while running outdoors...

http://www.philly.com/philly/phillywomen/20090820_Jenice_Armstrong__Staying_safe_on_the_run.html?referrer=facebook

What Does Fitness Mean To You?

2009-05-15T02:09:00.000-05:00

Fitness means something different to everyone. To one person it may mean getting back into those “skinny” jeans, to another it may be to lower whatever levels are indicators of health, and still to others it may be to simply just have enough energy to live a better quality of life. As a Fitness Expert, I have had the opportunity to work with people around the world from many walks of life and many backgrounds. When discussing fitness goals and the challenges faced, I’ve found that there is a common denominator. For many, getting fit is the “side effect” of something greater. With so many other things going on in their lives, getting fit seems to be one thing that many feel “If I can gain control of this, I can gain control of the other stuff”. Coincidentally, it’s the “other stuff” that ultimately gets in the way and keeps many people from adhering to and attaining their targets resulting in yet another dream deferred or goal unfulfilled. Another larger issue is that when setting personal goals related to health and fitness, the premises for these targets are generally created with standards typically set by the media. It’s hard to set realistic goals when magazines and television advertisements are screaming at you “Lose 20 pounds in 10 days or less!” Unfortunately, when these goals aren’t met, or when the effects of these false methods are long gone and the weight has come back twofold, we are left yet again with that dismal feeling of failure. True fitness does not come packaged in a pretty little pill, and it does NOT come overnight. True fitness comes with careful planning, focused dedication and real motivation. One needs to “Know Thyself” first and foremost. What is appropriate for you may not be what is appropriate for the next person and vice versa. Focus on your health and fitness and what that means to you!