A Life Without Regret?

{Disclaimer: The following post discusses my sexual assault. No graphic details are mentioned.}

Regret. They say it is the saddest word in the English language. In fact, I've heard many a person say their goal is to "live without regrets." (Winner of the irony award is "Hero" Hayden Paniettiere. She got this phrase tattooed in Italian on her back. It was misspelled. So now it effectively means "I regret this tattoo" - while a motto I can totally get behind, it is probably not what she intended. Which is why I always say if you are going to get ink done, best to get it done in your own language. That and be very wary if someone offers you a "free" tat.) But back to living without any regrets. I ask you: is this possible? Is there truly someone out there who regrets nothing?

Because it sure isn't me.

I regret tons of things. I regret things I ate. Things I didn't eat. Phone calls from friends I didn't answer. PR e-mails I did answer. Heck, half the time, by the end of the day I regret the clothing I put on that morning. (Does anyone else have this problem? I swear I start out the day thinking I look fine but I pass a mirror at 4 p.m. and want to run screaming back into my closet. Maybe that's why I have too many clothes.) But what I regret most of all is the whole situation with my ex-boyfriend. Most people understand that I regret ever meeting him, ever falling for him, ever dating him. Of course people understand that I regret going out with him - against my better judgment - that darkest of nights. But when I say I regret everything to do with him, I mean everything. I regret talking to the police. I regret the court case. I regret what I wrote in my affidavit. I regret what I said in my victim's impact statement. I regret his sentencing. I even regret his punishment.

Most people do not understand that level of regret.

If I could undo it all, from the very beginning, I would. Some people say that being sexually assaulted has made them a stronger person and while I have indeed learned much from the experience I would not echo that sentiment. It was vile from start to finish and I still feel tainted by it.

Sitting in a tiny conference room just off the courtroom during a break in the proceedings and watching the other victims who testified in various stages of a nervous breakdown is one of the most vivid memories I have of my court experience. The prosecutor had herded us all back there to give us one last round of instructions: "Don't be afraid to show some emotion. Let the court know how hurt you are! Crying's fine. Crying's great, actually. But not too much. Don't get hysterical or they won't be able to understand you."

We all interpreted that differently. One of us was so angry that she kept turning away from the microphone to yell at G. Another wept so hard that we could barely make out anything she said. As for me, I clenched my jaw so tightly I saw stars and had a headache for two days afterward. All of us were hysterical. It didn't help that the court had seen fit to seat him directly behind the podium all of us were to speak at. If I had sat down I would have been in his lap. The memories that triggered were not pleasant ones. Still, I remember peering at him intently as I turned to walk back to my seat. He didn't look up at me. Not even once. His father, the only person who had accompanied him to court that day, sat behind him with one hand over his eyes. It was as if they thought they could will me out of existence. It almost worked.

I did not feel good about what I had done. And yet the prosecutor congratulated us all as he herded us back into that little sterile room. "Just you wait until the sentencing. He'll get what he deserves. Prison is not kind to sex offenders." There was a joke of the don't-drop-the-soap variety and a small chorus of chuckles. This did not make me feel better.

What did he deserve? I just finished reading a heart-rending book called "Chasing Justice" by Kerry Max Cook. Cook served 20 years on death row for allegedly brutally raping and killing a woman - a crime he did not commit and was exonerated of two decades later. His tale of prison life - including, yes, the shower rapes and other sexual abuses he suffered - was so disturbing to me that I almost couldn't finish the book. Some would say a man convicted of his caliber of crime deserves such treatment. I don't think any human being, even a guilty one, deserves that.

I have tried ever since my own experience not to imagine what life was like in prison - the prison that I helped put him in - for my ex-boyfriend. I never wished for him to be sexually assaulted by another inmate or guard. I never wanted him to pay for his crimes in kind. What I wanted was simple: I wanted him to stop hurting people, including himself, and I wanted him to get help. It's all I ever wanted for him from the day I first saw him for what he was. If it took the legal system to accomplish this then so be it. But that doesn't mean I don't regret it.

I didn't do any of it to punish him. I never wanted retribution.

And yet he was punished. And I was paid back - literally. Did he deserve the punishment he got? Was it enough? Was it too much? Did he get the help he needed? I'll never know. And honestly, I don't want to know. After all, unlike the much-maligned Cook, G. did sexually abuse at least 9 women and girls that I personally know of (although only three testified against him in court). Something had to be done. I realize that there are other vast differences between the two cases - the matter of scale, obviously - and yet it brought up the question again that I have never, in all the years since, been able to answer for myself: Did I do the right thing?

I wish I could be self-righteous in my victimhood. Indignant. Vindicated. That's how I'm supposed to feel, right? Anything but ambivalent. Anything but regretful. But the fact remains: many mistakes were made and some of them were mine.

Top 5 Super Foods for Athletes....

Working out regularly is one of the best ways to keep your body in peak condition. But working out on an empty stomach – or worse, a stomach full of junk food – can lead to less than optimal results. Feed your body regularly with the following super foods to provide optimal fuel for your workouts... and see the biggest rewards!

1) Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.

Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.


2) Yogurt
Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.

Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.


3) Blueberries
This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.

Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.


4) Sweet Potatoes
Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.

Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.


5) Salmon
Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super foods!

Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.

The Diet Wars: Girl-On-Girl Sabotage

More comic genius from N8!

In one of the funniest stories to come out of Hollywood recently, Heidi Klum reportedly sent Victoria "Skeleton" Beckham a dozen of the decadent Sprinkles cupcakes for her birthday. It gets better: The attached note added that a dozen would be coming every Friday for the rest of the year.

I'll admit it. I totally laughed at this. The irony is as sweet as, well, a cupcake. But the more I thought about it, the more Mean Girls/Vicious PR Stunt it seemed. I love Heidi Klum (I used to be a Project Runway junkie before I gave up TV) but girlfriend seems to fall totally in the "genetically blessed" department. While Posh, for all of her too-skinny foibles, seems to have to work very hard for her (stick) figure. It seems mighty cruel to throw that in her face for 52 weeks straight.

If Heidi were truly concerned about Posh's health, she wouldn't have sent her cupcakes. Brown rice and salmon, maybe. Plus breath mints. If she were a true friend, she wouldn't have done it such a public manner either. And I'm sure it's no coincidence it comes on the heels of Ms. Beckham's interview with Barbara Walters in which she declared she would never, ever eat a cookie.

Cat Fight!
There's competition. Like when Gym Buddy Allison (MizFit - you are so right - everyone needs an Allison!) and I try and out-sprint or out-lift each other. I usually win the former, she always wins the latter, in case you were curious. Plus she spanked me in basketball today. This kind of competition benefits both parties and usually doesn't leave any hard feelings.

And then there's competition. We women can be notoriously catty with each other. For instance, when you tell an embarrassing story about your friend in public to make yourself look smarter. Or when we let a friend go out in a fugly dress because we know we'll outshine her at the club. This cattiness can be very insidious. This is especially so when we sabotage eachother's efforts to get or stay healthy.

This is a hard line to draw, as often the perpetrator doesn't even consciously realize why she's doing what she's doing. There are a myriad of reasons why we'd want to keep a sister down:

1. Guilt. Watching your friend suddenly lose a lot of weight or run a marathon may make you feel guilty about your excess poundage or couch potato skills. Making snarky comments about how she's "such an exercise fanatic" or the "diet nazi" make you feel less guilty by demonizing her behavior.

2. Fear of Loss. Maybe now that she's finally exercising every day you fear that she'll abandon you for her new fit buddies. Or at least abandon your weekly Dairy Queen run.

3. Fear of Change. You fear that her new chicken-and-veggies meals will mean that you
will have to give up your movie theater popcorn. And you just aren't ready to give it up, darnnit!

4. Jealousy. This one probably should have been number one but in an effort to trust our better natures I'm sticking it in at fourth. It's really hard to watch someone get something that you've wanted for a long time, and possibly have even worked harder for.

4b. Loss of Identity. This one is closely tied to jealousy, I think. It can be really hard to take if you are used to being The Thin One in your group of friends and then suddenly you're not. Or if you are The Healthy Eater and your friend goes all macrobiotic on you and usurps your role. (Which, incidentally, is how many eating disorders are born.)

5. Annoyance. Discovering healthy living is often like finding religion - the person eats, sleeps and breathes Women's Health magazine. They evangelize fish oil supplements to anyone who will listen. They demonize chocolate. And too often they have this air of moral superiority throughout it all. Who wouldn't want to smack them? Or at least send them a dozen cupcakes every month?

I Hate to Admit This
In my past life as a waitress, there were few customers more irritating than the woman who would order the prime rib with mashed potatoes & creme brulee but then insist that all the fat be trimmed from her meat, her potatoes be made with the skins on and cooked with no butter in soy milk and the creme brulee be fat free with Splenda caramelized on top. We'd generally do no more than an exaggerated eye roll but if she kept complaining and sending it back to get "fixed", well then, we'd, um, fix it. Especially if she was a teeny tiny gorgeous model type. It was like we felt it was our duty to fatten her up. And punish her for being more gorgeous, successful and rich than we lowly waitresses.

I can't believe I'm telling you this (guilty conscience, much?). My fellow wait staff and I would intentionally slip crap into her food. Not literal crap, thank you very much. But we'd pour oil and butter over her veggies. We'd pre-butter her rolls. We'd *gasp* switch out her diet Coke with real Coke. Even the chefs would get in on it by purposely choosing the fattiest cut of meat or ladling on an extra cup of Bernaise sauce.

All of which is not to say that you should fear your waitress every time you go out to eat. We saved this awful behavior for the select few who made royal pains out of themselves. (Seriously - don't order prime rib if you can't handle the "marbling." There is no possible way we can cut out all of the intramuscular fat for you. Order a chicken breast. Or the kabobs. Asking for a few substitutions is fine but don't try and rewrite the evening special's entire recipe. ) Wait - did I just try and rationalize that? Egads.

My point is that I've been on both sides of this equation. It doesn't feel good. When will we learn as women that tearing each other down does nothing more than lower the entire playing field?

Are You a Cady or a Catty?
I know you've had experience with this. If you're being honest you've probably had experience on both sides of the fence;) Have you ever been sabotaged by a girlfriend? How do you conquer your baser impulses?

Although if you do think your diet Coke tastes like regular, then it probably is. Sometimes we just ran out of diet.

Top five worst foods you can put in your body!

The Five Worst Foods to Ever Eat and why, I am often asked what the worst foods are to eat. The answers may be so shocking to you because they are foods that most of us consume daily! I have listed my top five below. Don’t worry, I have given you healthy substitutes to replace them and you won’t even miss them!

1. French Fries

Potatoes are bad enough when consumed in their raw state, as their simple sugars are rapidly converted to glucose that raises insulin levels and can devastate your health. But when they are cooked in trans fat at high temperatures, all sorts of interesting and very unpleasant things occur. It is theoretically possible to create a more “healthy” French fry if you cook it in a healthy fat like virgin coconut oil. Due to its high saturated fat content, coconut oil is extremely stable and is not damaged by the high temperatures of cooking. This is why coconut oil should be the only oil you use to cook with. Replace with Sweet Potatoes which are high in vitamins. Cut into French fries, place on baking sheet, dab on whipped egg whites, cook until golden brown and crunchy. Sprinkle with cinnamon if you like! Delicious and healthy! .And it is a well known joke in the field of nutrition that it just might be better to have one cigarette instead of one French fry! Now think of that!

2. Donuts

Doughnuts are fried, full of sugar and white flour and most all varieties contain trans fat. Store-bought doughnuts are made up of about 35 percent to 40 percent trans fat. An average doughnut will give you about 200 to 300 calories, mostly from sugar, and few other nutrients. It’s too bad that Americans view doughnuts as a breakfast food as, nutritionally speaking, eating a doughnut is one of the worst ways to start off your day. It will through off your blood sugar and won’t stay with you so you’ll be hungry again soon. Instead enjoy a whole wheat English muffin topped with sugar free preserves! You wont even miss that gut bomb called a donut!

3. Soda

One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. I can’t think of any good reason to ever have it. The diet varieties are also problematic as they are filled with harmful artificial sweeteners like aspartame. Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease, yet the average American drinks an estimated 56 gallons of soft drinks each year. Plus, drinking all that sugar will likely suppress your appetite for healthy foods, which pave the way for nutrient deficiencies. Reach for a club soda with a splash of lemon juice or a twist of lime! Refreshing and calorie free!

4. Bacon and Hot Dogs or all cured meats that contain Nitrates

Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety. Nitrate is harmless, but it can convert to nitrite, which can form nitrosamines, a powerful cancer-causing chemical, in your body. Opt for Nitrate free turkey bacon or nitrate free veggie hots dogs, the taste will be the same without all the calories, fat, and sodium.

5. Potato Chips

They are high in fat, high in sodium and good for nothing except weight gain, raising your blood pressure and increasing your waste line! And stay away from the low fat ones that contain Olestra. Olestra is not a healthy fat substitute as it is a fake fat which binds with fat soluble vitamins A, E, D, and K. These vitamins keep the immune system healthy and prevent some cancers, but Olestra binds with them and eliminates them from your system. Olestra has also caused digestive upset in some people too! new jeep colorado.Exchange your salty potato chips for whole wheat crackers, whole wheat pretzels, or air popped pop corn!

Captain Obvious Says: Sleep Deprivation Causes Sugar Cravings

This comic is the first in a series drawn by professional comic and GFE reader N8 (sound it out) especially for The Great Fitness Experiment! I can't tell you how excited it makes me that I have my own illustrator - I'd put it on my business card if I had any. Look for more funnies from him in the future!

It all started with a bag of sugar-dusted gummi fruit and a handful of chocolate chips. Well, actually it started last night when I stayed up until 1 a.m. working on my book. Okay, technically it started last weekend when my son got sick and had me up five times a night. Or maybe it all began 6 months ago when I got pregnant and morphed into a sleep camel. No wait, I suppose it really started 7 years ago when my first child was born. Whatever. My point: I am severely sleep deprived.

Insomnia is not my problem - I'm practically a narcoleptic triggered by pillows - it's just that nobody around here wants to let me sleep. But today has been worse than normal. After clocking just four short hours of sleep, I was up for the day with a two-year-old who thinks just because dawn happens around 5 a.m. that that means the day starts at 5 a.m. Puberty will fix that, I'm sure, but in the meantime I'm stumbling around the house in a fog trying to remember if I have to cook Cheerios.

As I sat down to eat my totally unappetizing breakfast of oatmeal and egg whites, the first craving hit. I wanted candy. The straighter the sugar, the better. "Ah," my brain quickly observed, "you are exhausted and so you are seeking the sweet sweet love of simple carbs!" My brain is smart. My flesh? Not so much. I grabbed a gummi orange, licking the sugar off my fingertips. "Don't do it!" my brain screamed. "Don't fall for his slick come-on! He'll lift you up just to drop you like a rock once the fun is over! It's the carbohydrate version of a booty call!" My eldest smacked his brother who retaliated by throwing a fork. The baby cried. I bit into the candy slice. "It'll only make you feel good for a second! And then you'll feel like crap." What a rush! "Remember what happened last time you did this!" my brain cried frantically in one last ditch effort to save me from myself. "It doesn't have to be this way!" I ate the candy. "You slut."

Sure enough, I rode the blood sugar coaster of doom all morning long, barely making it through my body pump class and then home again where I decided I would atone for my confectionery transgressions with a healthy lunch. Plans changed however when a dear friend who moved out of the country last year showed up for a surprise visit. The afternoon quickly passed with much laughter but without food. By the time she left I was cross-eyed with weariness. I put the early-rising munchkin down for a nap and then crashed myself. Only to be woken up 20 minutes later by the elder two fully dressed in swimsuits, goggles and grins. "Swim lessons!" they screamed. They were right. Curse the teacher who taught them how to tell time.

I dragged out of bed and changed into my suit. (Side note: hell is shopping for a maternity swimsuit. What is with all the skimpy bottoms? Do they think just because we can't see our thighs anymore that we'll somehow forget to look in a mirror? I hate you Liz Lange.) Then I dragged the baby out of bed which did not please him one little bit. By the time I'd gathered all the gear necessary to take 4 people swimming (incidentally also the same amount of gear required by the Swiss Army to invade Lichtenstein), I was ravenous and ready to sleep standing up. But we were late!

What's a healthy snack to grab on the go? Almonds? Fruit? Jerky? Gummi candies and chocolate chips of course! I guilty washed it down with a piece of cheese one of my kids had left on the table from lunch. My fate was sealed. Today had officially become a Jelly Bean Day. In case you missed the festivities last time around, the celebration of all things sugar lasts all day finally culminating in a grand symphony (candy bar pun intended) of screaming, crying and then a sugar coma.

I should know better. I knew exactly why I was craving all that sugar - everyone knows that being tired give you the sugar shakes. And I knew exactly what I should have done to remedy the situation - eat a meal with protein and healthy fat and take a nap). I even knew exactly what was going to happen because of my actions. So why didn't I do the right thing? Apparently being tired also makes me a poor decision maker.

Help me feel better - have you ever torpedoed your healthy goals, fully aware of what you were doing and yet you did it anyhow? What do you crave when you're tired? What do you do to avoid having a Jelly Bean Day?

Does Being Overweight Set Up a Child for Abuse?

(Image unavailable to do extreme prejudice. I searched for an hour and couldn't find any unoffensive pictures to appropriately illustrate this story. Which is a story in and of itself.)

In one of the saddest examples that perverts will use anything to justify their crimes, a pastor (a pastor!) recently explained that the reason he molested a thirteen-year-old girl on an airplane was because "she was a big girl." The girl, "Emily", was flying home as an unaccompanied minor from a weight-loss camp when Jackson Senyonga, a pastor of over 1,000 churches in 4 countries, decided to take advantage of the child traveling alone. He even went so far as to ask to be seated next to her at the beginning of the flight. So what was it about Emily that made her look like a good target for a pedophile? Senyonga could have said a lot of things - that she was obviously alone, that she was young, that she was female - but the excuse he chose was that she was fat.

I have heard many sad accounts of women and girls gaining weight after being abused as a way to shield and/or comfort themselves but this is the first time that I have heard of the reverse. Diabetes, heart disease, asthma and other health issues are known effects of growing up overweight. In addition, overweight kids often carry a social stigma setting them up for abuse from their peers. Research - not that we needed scientists to tell us this - has shown that overweight children are targeted by bullies more often than kids of a normal weight. Anecdotal stories and dozens of teen-lit books (anyone else remember "Nothing's Fair in Fifth Grade"??) add further evidence of teachers, parents, siblings and even strangers using a child's weight as an excuse to abuse them in some manner.

It has gotten to the point where teenagers who merely think they are overweight (whether or not it is true) are more likely to attempt suicide. Being overweight also increased the risk of suicide. But the group of teens most at risk for killing themselves? Overweight teens who are very conscious of the fact they are overweight. And sadly, in our society there is no shortage of people ready and willing to tell a kid she's fat.

The point that rankles me the most about the pastor is that he somehow felt that a girl's weight made her less human and therefore deserving of being sexually abused. It was as if he thought he would garner more sympathy from a public that is notoriously fat phobic. "Wait, the chick was chubby? Well then it's all right!" There is a bright side to this depressing bit of news: Emily, despite being just 13, had the presence of mind to jump out of her seat and tell a flight attendant who then notified authorities. This "weak, fat" girl was strong enough to do what many victims do not and stand up for herself. I think this bodes well for her.

Reactions to this story around the internet are varied - some have suggested that this is a call for tough "love", that this is one more reason why we can't let our kids become overweight or if they are, get the chub off them by whatever means possible. Others suggest singling out overweight kids for special empowerment classes, essentially warning them early on that they are more likely to be victims of abuse. But many many others are quiet. Too quiet. Why aren't more people talking about this?

The Number One Food Additive to Avoid

1. Sodium nitrite
The most dangerous additive to red flag—until we know more— is the preservative sodium nitrite, used to preserve, color, and flavor meat products. Sodium nitrite is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. The preservative prevents growth of bacteria, but studies have linked eating it to various types of cancer. "This would be at the top of my list of additives to cut from my diet," says Christine Gerbstadt, M.D., M.P.H., R.D., L.D.N., a spokesperson for the American Dietetic Association. "Under certain high-temperature cooking conditions such as grilling, it transforms into a reactive compound that has been shown to promote cancer."

Everything You Know About Stretching is Wrong

It's inevitable - go to any starting line, fitness class or gym and you'll find people in various stages of stretching. Almost always, people are stretching before their exercise. It's what we were all taught by our elementary P.E. teachers, right? You gotta warm up those muscles so you don't pull something!

While my elementary school teachers taught me many important and useful things (one particular lesson that has stood the test of time in my memory was Mr. B telling us 5th graders to always run the water in the sink for a good 10 seconds after running the garbage disposal. "Save you a ton on plumbing costs!" he promised. I don't know if he's right - any plumbers out there? - but to this day I still do it!) it turns out they were wrong about stretching.

My first real experience with stretching beyond the rudimentary toe touches and arm swings we did before standing in line to bat once in an hour was in gymnastics. Stretching, in that sport, is more of a commandment than a suggestion. The first thing our coaches would tell us when we popped out on the floor was, "Go stretch out." In fact, we were encouraged to get to the gym early so we could devote more time to holding our various splits and backbends before joining in the coach-led stretch outs that often involved - no joke - them standing on our backs or pushing us to deepen the stretch. Even if you were injured or sick, you stretched. I became so indoctrinated in the art stretching out that I'd sit in the middle splits while doing homework or balance a leg on a stair to hyperextend a split while talking on the phone to my friends (which I did for approximately 28 hours a day).


I was reminded of this when Reader Janet e-mailed me:

"I had a question I wanted to throw at you.. I started running about a month ago with the Couch to 5k program. I joined a community forum with others involved in the program. Recently there has been a lot of back and forth about the merits of stretching before running and there is a clear divide on opinion. Yesterday someone even provided research on why it’s bad. Although this goes against everything I was taught in school about working out. I thought you should always stretch. What’s your thought?"

Take a gander at any running board and you'll see Janet's not the only one who is confused. We were all taught growing up to stretch first, then workout. Even today all of my fitness classes start out with some basic stretches. Research has proven that this is not only unnecessary but actually harmful.

The NY Times ran an article in 2008 that summarizes the latest research about stretching. If you want the short version: Don't do it or you'll diiiiieeeee! I exaggerate. But really, they don't want you do it. Stretching after your workout? Knock yourself out. Before? Don't.

The first problem with stretching before your workout is that it decreases muscle strength. A study out of the University of Nevada, Las Vegas says, "athletes generated less force from their leg muscles after static stretching than they did after not stretching at all." About 30% less, apparently. And the effect lasts: "The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout." In addition, stretching pre-sweat can lead to a great incidence of injury.

The confusion seems to come from the need to warm up. Our bodies do do better if you warm up your muscles - defined as working out at about 40% of your max heart rate for 5 to 10 minutes. A good warm up can help you lift heavier, increase endurance and run faster. It also reduces your risk of injury.

A good warm-up is anything that slowly elevates your heart rate. The number one mistake people make, according to researchers, is warming up too intensely or too quickly. It doesn't work to shock your body by running at just under pace for 1 minute before hitting your workout. I have no research to back this up but I have noticed for myself that when I warm up too quickly or skip it I get side stitches. So jog - slowly! - a few laps, jump on the elliptical for 10 minutes or take a leisurely bike ride before plunging into your planned sweat fest.

And whatever you do, don't stretch! Save your stretching for after your workout, preferably immediately after while your muscles are still limber. There are lots of benefits to stretching out. Not only does it increase your range of motion and loosen up tight muscles (although, sadly, research says it does not help prevent soreness) but it just feels good! Nothing like a good Updog after doing ab work!

So now that you know when to stretch, what's the best way to stretch? As far as positions, I think you should just do a range of stretches that hit most of your major muscle groups (i.e. legs, arms, back, core). It's more important how you stretch than which exact stretches you use. While there are as many methods of stretching as there are athletes (and scientists), here a few points to keep in mind:

- Don't use stretching aids (even other people). I don't use any aids except my own body weight to facilitate the stretch. The days of having someone stand on my back were over once I realized that being able to pop my right hip in and out of joint at will is actually not a skill but a problem. You are the only person who knows when a stretch goes from feeling good to tearing pain so it doesn't make sense to have someone else pull or push you. There are a lot of people who will disagree with me on this point - there is a whole type of exercise called "resisted stretching" that is based on the principle of having someone else stretch you while you push back - and I hope you guys will share your thoughts in the comments. But, for me, it's too risky.

- Go slowly. Especially right after an intense workout, you'll feel very loose and limber but be careful before dropping down into those splits. It'll feel good... until you can't get back up and then you'll be paying for it for days later. And not just with your pride.

- Hold the stretch. Don't bounce - your ligaments are not rubberbands. The longer you can hold the stretch (I aim for at least 3-5 slow breaths in each position) the more effective it will be. Don't hold it at the point of pain though, just hold it deep enough to get a good stretch.

What did I miss? What's your favorite stretching exercise? Anyone else ever get into the splits and not be able to get back out?

Someday this WILL be me.

Standing twist asanas or postures in Yoga

While there are many standing twist asanas or postures in yoga, the basic standing twist asana is a fairly easy and stress-free posture to practice while warming up. It helps promote spinal mobility and tones the muscles of the abdomen and waist.



In order to begin the standing twist asana, you should start by positioning yourself in the standing upright pose or samasthiti. This asana is also referred to as the mountain pose or tadasana. It helps promote good posture, and it is recommended that you incorporate this asana into all aspects of your daily life, including when you walk, sit, work, and relax. Samasthiti is also important, because it is the beginning point for most standing postures in yoga, so you should learn it early on in your training.

1. To assume the samasthiti asana, stand upright with your feet together and your arms at your sides.
2. Your shoulders should be relaxed, and your entire body, including your head, neck, spine, and legs, should be standing upright in a vertical line. You should not be slouching in this posture, nor should you be standing too rigidly. Your head should be relaxed with your chin held level, but not stiffly.
3. Now, to move into the standing twist asana, extend your arms in front of your chest so that your palms are facing downward and your thumbs are touching.
4. While keeping your eyes on the backs of your hands, carefully swing your body as far as possible to the left without shifting the positioning of your feet.
5. Stay in this position for about five seconds before swinging your body toward the middle.
6. Repeat the posture by swinging your body as far to the right as possible without shifting the position of your feet.

Although breathing is very important in yoga, many practitioners will caution against focusing one's attention too much on the breath. While it is definitely wise to make sure that you continue to breathe deeply throughout your yoga posturing, you should not worry too much about getting the exact breathing techniques mastered until you have learned how to truly perform the yoga asanas and have practiced yoga for at least one year. Even so, if you are interested in the breathing techniques for the standing twist asana, make sure to breathe out as you initially twist to the left, and breathe in as you twist back toward the center. Repeat this sequence while twisting to the right.

Lean for life..heavy bag training.

A good heavy bag program strengthens your cardiovascular system, tones and strengthens your muscles, burns fat, increases bone density and connective tissue resilience. Not only can you get into great shape, but you can develop functional self-defense qualities at the same time.

By repeatedly striking the bag, you activate all of the major muscles groups in your body. The arms, shoulders, abdominal, and leg muscles must be coordinated and conditioned. This training also builds athletic qualities such as speed, power, balance, timing, and coordination. I incorporate my heavy bag work as well as the other exercises I have come accustom to from my years training as a professional fighter into my daily weight & fitness training.

Richard

Tanner Than Thou: Why I'm Okay With Being Opalescent

"It's official. You are the whitest person on the planet," Gym Buddy Dennis said to me after we finished Turbo Jennie's annual outdoor birthday TurboKick extravaganza tonight (seriously, it's her birthday and she brings us treats!).

As I stood there, sweating so profusely in the near-90 degree weather that my shorts looked as if I'd peed myself, Gym Buddy Megan agreed, "Yeah, when you got here, the first thing I saw coming out of your car was your legs and I was like 'Hey, there's Charlotte!'"

Dennis and Megan - you know I love you guys! - are right of course. I'm so pale that I forgot my costume one year for Halloween and everyone just assumed I was Wednesday Addams.

Being ultra pale has some advantages. First, I can rock a retro dress like nobody's business (not that I have much occasion to get all Dita Von Teese'd up but whatever, I make my own occasion!) Second, I never have to worry about buying reflective gear - all I have to do is wear shorts and I'm set. Third, people can use the word "porcelain" and my name in the same sentence without it involving a frat house, a keg and a carpet stain.

The problem comes when I'm not dressing for a garden party or a midnight run. You know, like, the rest of my life. Let's be honest: tan is in right now. Certainly ivory white skin has had its time in the sun (har!) in past generations so I'm not begrudging the bronzed folk their turn. But a tan is definitely this season's must-have accessory. Not only, as every magazine will tell you, does it make you look thinner (question: does that mean being white makes me look fatter?) but a golden glow makes you look healthier, shows muscle definition better, camouflages cellulite and looks better in casual clothes.

What's a (really) white girl to do?

I'm not going to skin cancer, I'll tell you that right now. It runs in my family and it's nasty stuff. So you can just rule actual sun kisses out. I suppose I could keep my legs covered but I tried that as a teen when for two summers in a row I refused to wear anything shorter than ankle length. Eventually I caved to comfort and decided people could just deal with my legs. That's what sunglasses are for right? Besides, tonight I was doing TurboKick. Outside. In Minnesota. In the summer. If that doesn't give everyone a free shorts pass, I don't know what would.

Another option I have is to self-tan. This is not as much fun as it sounds. In my mind that phrase conjures pictures of having the ability to change my skin color at will, like a chameleon super power. In reality it involves spreading a bunch of foul-smelling goo all over my body. And it must be all over my body because seriously what is the point of having tan legs if my arms, face and chest are white? The next problem is that self-tanning is an under appreciated art form. You have to smooth it on just right, making sure to use even strokes and skipping your knees and ankles so that you don't end up with streaks or orange spots. I always admire girls who can do it and do it right. I suppose I could always pay for a spray tan but that comes down to the real reason I don't self-tan: you have to maintain it. The definition of futility is spending your entire life literally painting your skin a different color than the one you were born with. To wit:

Was that really necessary?

At the risk of sounding like a Dove commercial, the only real solution in my book is for people to be comfortable with the skin they're in. Are you naturally brown, ebony or any shade in between? Rejoice! Flaunt it! Be proud of that your skin is beautiful without having to do a thing to it. Heaven knows it's taken society long enough to get to this point. But the flip side is also being able to embrace your epidermis if it is milky, light-n-freckled or downright fish belly.

I'm not saying it's easy. We all have things we don't like about ourselves. In fact, I've got so many things that bother me about me that I rather think you all are beyond tired of hearing about them. But you know what doesn't bug me? My skin. I dig it.

Do you have "a flaw" that you actually love? How do you feel about tanning?

PS> Was that, like, the most alliterative post title EVAH? I done myself proud:)

August 18-20
Grand Sierra Resort
Reno, NV


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A Hoochie Trapped in a Feminist's Body

If I'm being totally honest, I can probably think of many ways that I am hypocritical (for example, I simultaneously hate global warming and love air conditioning) but the one that is niggling most at my conscience is music.

I know, I know, in a world where children are dying in sweat shops & I still buy sandals at Wal-Mart, I choose music to get really worked up about. But here's my problem - I love music. All kinds of music - my two favorite genres are Punk/Emo, like AFI or My Chemical Romance, and anti-folk like Joshua Radin and Regina Spektor (P.S. Her new album is really good!) . And I cannot get through a workout without it. The worst part of running long races for me isn't the hills or the heat or the surprise Gatorade on the water table (try throwing that over your head) but the fact that I can't use my MP3 player. And let's face it, classes like BodyPump, Hip Hop Hustle and my beloved Turbokick are defined by their great music. Music, I might add, that offers to "fold" me "like a pornography poster" right after rapping a list of sexual positions that would make the Kama Sutra take notes.

That song (that you are now undoubtedly singing in your head, you're welcome) is "Low" by Flo Rida. It is not some obscure rap song purchased only by pimply, Penthouse-hiding adolescent boys; "Low" hit number 1 on the Billboard Hot 100 list. It is played on almost every radio station in the country. And it is all about using a female sex worker (stripper? prostitute?) to fulfill every male sexual fantasy. But hey, "that shorty, she was worth the money." At least he's frugal. I know I hate it when I get a dud hooker.

Think that's the exception? Check out the current Billboard Top 100. Number 2 is the romantic ballad "Best I Ever Had" by Drake that not only uses the F word 6 times in the chorus alone but covers oral sex in such detail that hookers are suing him for disclosing their trade secrets. Lest you think it's just the men, Lady Gaga's "Love Game"- a song that cutely name-checks the male anatomy that rhymes with "block" in a description of no-strings-attached sex - is number 6. Next on the list is Pitbull's "I Know You Want Me", another ode to anonymous sex that has the distinction of describing sex acts in two languages. I probably don't need to add that Pitbull is not interested in the nameless "mami" for her intellect or ability to cook a souffle. But who needs talents when you have an "a$$ like a donkey"?

Hypocrite confession time: Pitbull is hands-down my favorite music to workout to. And I speak Spanish so I can't even claim that I don't understand what all he's saying (although frankly the dude is so unsubtle, martians would show up to his concert with condoms). Lady Gaga? Saw her in concert and loved it. Yet, if all you knew about women was what you heard on the top ten you'd think all of us were horny, T&A popping sex toys. We're either strippers, prostitutes or wanna-be porn stars. We're bought (cheaply) with drugs, booze, and fancy cars. And all we do with our time is grind on the dance floor until some man throws us over his shoulder and takes us home (or possibly, just to his car).

Reactions
Turbo Jennie is in a unique position to comment on my quandry. A middle school health teacher by day, she facilitates the Young Women's Leadership Forum. By night she teaches TurboKick and Hip Hop Hustle - grooving to the same songs that she dissects with her teen-aged students. Oh, and did I mention she has a minor in Women's Studies? If anyone could understand my inner conflict it would be her.

Jennie says, "I find myself frequently turning the channel when I find lyrics too offensive and the offensive sh*t that the radio gets away with playing is shocking. A song like Low is pretty tame compared to some of the stuff I hear on the radio. I've had to learn to take songs at face value and listen to them strictly for the beat/fun workout tune and that it is. This is an issue that I think is so relevant and one I know would piss me off even more if I watched music videos, which I don't."

Other students (victims?) of my totally unrandom polling echoed her sentiments by saying that they usually don't listen to the lyrics, just the beat. All of them seemed shocked when I repeated the lyrics for them. But then speaking the lyrics sounds a whole lot worse than rapping them. Too bad I can't rap.

Ms. Misogyny
Tonight's my hip-hop class. I love it. Even pregnant, I LOVE it. So I'll be there. Grooving to the beat and trying not to listen to the lyrics. Like Jennie says, "[It] wouldn't be the same if I popped in Celine Dion or Maroon 5. Besides Justin Timberlake's only got 4 minutes to save the world! We must help him!!"

So now I have to know - What's on your iPod? Are you a lyrics or music person? Anyone else suffer from the same inner conflict I do with workout music or do you just stick to musicals and NPR? (Side note: I cannot listen to "Wait, wait, don't tell me" whilst exercising or I'll fall off my treadmill laughing.)

PS> Speaking of body image issues - some of the fitosphere's brightest luminaries (i.e. MizFit, Roni's Weigh, MamaVision etc.) have launched a new body image website for women called We Are The Real Deal. Definitely check them out, they are one smart group of ladies and they have a lot of good things to say!

Cardio Boxing for Super Fitness

Sports scientists agree that cardio-boxing is one of the best forms of exercise, because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.

The major benefits of cardio-boxing include:

• Increased Stamina
• Increased Strength
• Increased Speed
• Increased Coordination

Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defense and fitness and usually consists of:

• Adjusted heart rate work
• Actual boxing techniques

The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

Boxing is a combat sport.

Boxing is a combat sport where two participants, generally of similar weight, fight each other with their fists. Boxing is supervised by a referee and is typically engaged in during a series of one to three-minute intervals called rounds. There are three ways to win. Victory is achieved if the opponent is knocked down and unable to get up before the referee counts to ten seconds (a Knockout, or KO) or if the opponent is deemed too injured to continue (a Technical Knockout, or TKO). If there is no stoppage of the fight before an agreed number of rounds, a winner is determined either by the referee's decision or by judges' scorecards.

Although fighting with fists comes naturally to people, evidence of fist-fighting contests first appear on ancient Sumerian, Egyptian and Minoan reliefs. The ancient Greeks provide us our first historical records of boxing as a formal sport; they codified a set of rules and staged tournaments with professionals. The birth hour of boxing as a sport may be its acceptance as an Olympic game as early as 688 BC. Modern boxing evolved in Europe, particularly Great Britain.

Are Food Allergies the New Eating Disorder?

I think this little guy can safely rule out peanut allergies. Although he may have seen a few too many KISS shows...

As a Woman with Uneasy Relationships to Food, let me tell you: the easiest way to restrict your diet is to take out a whole group of foods. And nothing cuts food pushers off at the knees like a moralistic food resistor. Sure you can always decline that burger by saying, "I'm trying to eat healthy" but how much better - and less arguable - is it to say, "I'm a vegetarian. Don't you know that cows are the number one polluter of groundwater? And besides, red meat consumption is linked to a 30-50% increase in colon cancer." Not only do you not have to eat the burger - probably they will never offer you meat again - but you put the focus back on the person by making them answer the lose/lose: Which do you hate more - me or the planet?

Don't get me wrong - I'm not saying that all vegetarians have eating disorders (nor am I saying all vegetarians are militant jerks). But I am saying that vegetarianism has long been used by anorexics the world over as a way to hide and distract from their disordered eating. This is a point that my family and I still talk about, a decade after my sister and I "went veg" as a way of not eating. Me, I eventually went back to being (mostly) a vegetarian for a host of health, moral and spiritual reasons without being disordered about it. My sister, on the other hand, while she sympathizes with vegetarianism has said that she fears returning to it will cause a resurgence of her long-overcome eating disorder. Then there's my brother: current vegetarian, never eating disordered, and happy about both.

But in the ever-evolving world of "not dieting" food restricting, things are always changing as people come up with new ways to perpetuate the old behaviors. The current fad? Food allergies. As with many trends, these things seem to start with celebrities. Everyone from Elizabeth Hasselbeck to Rachel Weisz to Geri Halliwell claim to be gluten intolerant. Victoria Beckham and Orlando Bloom, among others claim to be allergic to dairy. And then there is Gwyneth Paltrow who is pretty much avoidant of everything except water.

A 2006 study of general practitioners found that almost all had seen a rise in patients saying they had a food allergy after watching a celebrity interview on the subject. The doctors said that 94% of those patients had no idea of the difference between an allergy and an intolerance. "Food allergies and intolerances can be serious for individuals who are affected. Whilst it’s encouraging that awareness is improving, it’s crucial that people don’t jump to conclusions based on what they’ve heard or read. Excluding particular food groups can upset a balanced and healthy diet."

A 2009 study reported in the LA Times states, "Only about 25% of people who think they have a food allergy will actually have one." Adding, "And the twice-as-high rates of peanut allergies and four hundred percent increase in those who suffer from celiac disease has got to have more to do than just increased awareness and more frequent testing."

To add to the psychosomatic aspect of self-diagnosing food allergies, it turns out that the blood tests that many (most?) doctors rely on to diagnose them often aren't correct either. Apparently the only true way to test for a food allergy is to have the person - under close doctor's supervision - gradually eat more and more of the suspicious food. I can't see anyone, patients or doctors, thinking that is a fun idea. (Is that an EpiPen in your pocket or are you just happy to see me?)

So now the question becomes why would anyone who is not a clinical hypochondriac want to have a food allergy or intolerance? Any person who is deathly allergic to nuts will tell you how miserable it is just trying to buy food at the grocery store, much less eat out. It severely restricts what, where and how you can eat. And that, I think is the key to their meteoric rise. It's one more way to give yourself a reason to not eat something or more likely an entire group of somethings.

Do all people with food allergies or intolerances have an eating disorder? Absolutely not. But are some people using the allergy/intolerance umbrella as a reason to restrict food? I'm betting yes. And it's not just celebrities.

So, do you think I'm nuts? Or have you seen someone who suddenly became gluten intolerant overnight, treating it as the newest diet fad?

PS> Want to see vegetarianism from "the other side"? Check out this hilarious video! Seriously, even I laughed and I'm a vegetarian (when I'm not pregnant):


Note: If you are reading this via e-mail or a reader, click thru to see the video blah, blah, blah.

A true test of a man's fitness...just look at his gut!

Extended, bloated bellies have everything to do with poor diets, becoming too large in the off season and an organ called the omentum.

If you pick up a medical A&P text that is detailed and updated, you will find an organ known as the greater and lesser omentum, (I won't go through all the technical mumbo) that is located under the abdominal wall, and attaches to the stomach, colon and the liver. This organ is primarily composed of fat tissue with a cover of what is called peritoneum.

This organ serves as a sort of filter and deposit for excess fat that is consumed (saturated fat). As such this organ is able to grow larger in relation to fat consumption independently of subcutaneous fat deposit. As this organ grows larger it creates a round belly and pushes against the abdominal muscle creating a hard or extended belly (EB).

Does anyone have that uncle who eats fried foods and drinks beer all day with the 10in biceps 15 inch legs and a belly you could ski down? Or the guy in the gym with the 22 inch arms barrelled chest, massive legs & a gut so round you think he is pregnant. This is an example of an enlarged omentum, and my bet is uncle jimmy lou and those guys that every gym in this country has isn't as fit as he thinks. No, I am certain of it.

If you look on any BB stage you will no doubt see many guys who when relaxed still have a six pack, but an extended round belly. Typically most BB's will only diet down for a period of 12 weeks, allowing enough time to adequately shed subcutaneous body fat, but not sufficient time to shrink back down the omentum (which can be done by the way).

For example after the new IFBB regulations of EB, Ronnie Coleman came in that year with a flatter stomach. On top of better abdominal control, he stayed in a contest diet mode all year round and ate less over all food (including saturated fat). Look big arms, shoulders and legs may look impressive, but it's your gut that tells the world just how disciplined and fit you are.

http://AbFitt.blogspot.com

Strenuous Exercise Makes You Dumb, Says New Research

It turns out that Sammy Sosa and Floyd Landis may not be lying - new research says they may really not remember how all those drugs got in their system. Apparently all the exercise got to 'em. For myself, not being a professional athlete, I thought my steadily declining memory was all my children's fault. Seriously, when you have to remember the exact location of 4 sippy cups, 3 lovies, and 6 flip-flops at all times things like the periodic table and who was president before Regan go right out the window. A recent study out of the University of Toronto exonerates the lot of us, saying that chronic strenuous exercise may be partly to blame for cognitive decline.

Awesome.

Following in the footsteps of money, celebrity and Jell-O, exercise provides yet another example of when some is good, more is not necessarily better. While many studies have shown a positive correlation between exercise and memory improvement, that goes out the window when you separate moderate from strenuous exercise. This new study performed on recently menopausal women with a long history of exercise showed that when the women performed consistent moderate exercise such as "brisk walking, golf, volleyball, cycling on level streets, recreational tennis, and softball" their cognitive functions improved. In a sad twist of research karma, women who consistently performed strenuous activities defined as "swimming laps, aerobics, calisthenics, running, jogging, basketball, cycling on hills, and racquetball" showed a sharp decline in eight different measures of cognitive ability, the most pronounced losses being in memory, recall and attention. And no, boxing was not mentioned in the study so y'all can rule out blows to the head as an explanation.

While the lead researcher Mary C. Tierney, PhD, cautions that one study does not prove causation and other variables may be present, she adds, "It wouldn't hurt to do a trade-off. Don't be sedentary, but don't push yourself too far either. After 15 minutes on the treadmill, take a brisk walk rather than a long run."

The Downsides of the Study
- It only studied 90 women. That's not a very big pool from which to make generalizations. And why only women?
- Other variables, such as stress, could be causing the women to exercise too much and it could be the stress doing the brain damage. (Although seeing as I, and many people I know, use strenuous exercise as a way to moderate stress this doesn't really help.)
- It was based on the women's recall of how much and how intensely they had exercised over the past few years. Self reporting is notoriously inaccurate. (Although one would assume women would would lie saying they'd done more exercise than they really had, not less thereby reinforcing the study's results.)

The Upsides of the Study
- It has a scientific premise backed by other research. The study is based on previous research that showed that strenuous exercise reduces breast cancer risk by reducing estrogen levels. Unfortunately estrogen protects brain function so long-term estrogen reduction would, theoretically, lead to brain deterioration. Which is what the study found.
- This is not justification to sit on your butt. The findings support other studies that have found moderate exercise to enhance cognitive function. In fact, the more moderate exercise a woman did, the sharper her memory.
- Researchers did account for "age, education, smoking, and other risk factors for cognitive impairment."
- The study is backed by animal research that showed similar findings in rats.

Conclusions
So much for the "go hard or go home" mentality. Seeing as I am one of those people who likes to push myself till I puke and loves nothing more than a really intense workout, this is not good research news for me. Back when I was in eating disorder counseling for compulsive over exercise, I remember my therapists telling me all the ways that strenuous exercise harmed the body and while impaired cognitive function wasn't on their list then (although amenorrhea, injuries, heart damage and other fun things were), that reason might have been the one that would have affected me the most.

You know that game everyone plays: Would You Rather? Basically you make up two awful scenarios and then ask the person which one they would rather do. My kids adore this game - their fave is "Would you rather jump into a volcano or have a boulder of poo fall on your head?" But one I've heard a lot of adults ask is the sobering, "Would you rather get Alzheimer's (where you lose your mind but keep your body) or Parkinson's (where you lose bodily control but keep your sanity)?" At the risk of sounding insensitive to the horror of either disorder (please don't e-mail me or comment than I'm making a joke at the expense of people with a serious illness), I've always answered Parkinson's. Not that I want either one but my mental acuity is far more important to me than my body.

Thankfully, if the findings of this research are true, the answer is simple: get plenty of moderate exercise but keep the strenuous stuff low and short. Either that or be born with a freakishly large heart like Lance Armstrong so you don't need the drugs to do the exercise.

Your turn: What do you think of this study? Does it support what you already thought or was it as surprising to you as it was to me? And there's no mention of weight lifting - do you think this only applies to cardio? Parkinson's or Alzheimer's? And, if you must, Volcano or Poo Boulder?

Vote for Turbo Jennie!!

That's Jennie in front. I'm the one in the dorky hat. (It was St. Patrick's Day Turbo!)

Those of you that read this blog know all about Turbo Jennie - YMCA's Group Fit Instructor of the Year, kickboxing teacher who helped me face my sexual assault, teacher who does all those crazy "theme" TurboKick workouts (see above), owner of the Rainbow Brite sneakers, etc. This year she's going to TurboKick Camp - like summer camp but with mike packs and zebra pants - and she's running for "TurboKick VIP"! So click here to vote her! (Click the purple link that says "Vote for the elite 11" and then scroll down until you find her name - Jennie Berglund - about 3/4 of the way down.) You don't have to be from Minnesota - or even know her! - to vote! Go Jennie!

The power of the left hook!

Classic stance, weight is on rear leg, knee slightly bent, transfer of weight to left foot, the left foot swivels inward on the ball of the foot as hips and shoulder start to rotate and body pivots. This creates a significant force that is transferred through the punch. The elbow of the hooking arm is bent at 90% and the inside of the arm is parallel to the floor. The punch is thrown fairly close to the opponent (close range), but too close or your hooking arm will end up wrapping around the back of the opponent’s neck. Thumb is up and knuckles point outward. The chin is kept tucked and the chin is protected by the left shoulder and right fist is kept high in a guarding position.

This punch is thrown outside of the opponent’s vision and is difficult to defend against. Right hook leaves you wide-open and better a combination would be a straight right with a left hook.

A good punch to execute after the left jab has pushed the opponent back. Jab and then a quick left hook can be practiced on the heavy bag. Develop a hook off the jab.

Identify the Side Effects of your Diet Pills

Obesity is a major problem in society today. It has already been identified as a major contributor of major ailments and conditions like diabetes, heart problems, high blood pressure, and osteoarthritis. Obesity can be attributed to living a sedentary lifestyle, unhealthy eating habits, and hormones. Doctors would normally suggest diet and exercise but most overweight people find these hard to do. Going to the gym should be squeezed into their schedule and dieting means eating bland food. The next best thing, or most convenient to some, is taking diet pills.



The number of people seeking weight loss benefits from diet pills is so great that there are countless of weight loss products in the market today. Are they safe to use? Of course, the manufacturers will not tell you that they are not. Remember that these are medications and they have chemicals that may or may not harm your body. The side effects may even be a greater problem for you.

Are you taking diet pills to lose weight? Here are some things you should know to identify the side effects of your diet pills:

1. Take note of changes in the way your digestive system is working. Since the pill goes straight to your tummy, your digestive system will be the first to be affected. Expect nausea and vomiting. Some diet pills may cause you to pass gas more often or for you to have loose bowel movements. Most dieters may disregard these as minor side effects but be cautious about the possibility of dehydration because of vomiting and loose bowel movement.
2. Check your heart rate or pulse rate. Phentermine, a common diet pill, can cause palpitations. Even just a simple walk in the park or being surprised may trigger palpitation. Most often than not, diet pills have an effect on the blood pressure. Stop taking these pills should you feel your heart race often.
3. Observe the way you perform your daily tasks. Diet pills may let you experience vision problems as a complication of rising blood pressure. Diet pills may also affect your balance. You may suddenly feel dizzy after standing up from a sitting position. It may slow down the way you process thoughts in your brain and affect your reflects. Make sure that your diet pill do not give you these effects especially if you drive yourself to work.
4. Assess your moods. Do you experience mood swings? It is definitely a side effect of the diet pills you are taking. Appetite suppressants will give you trouble getting enough sleep. Thus, during the day, you will naturally feel irritable and less patient. Other diet pills can make a person very nervous and anxious even on simple things.

Taking diet pills is generally a personal decision of the person who is desperate to lose weight. However, it is very important to consider their side effects because these greatly affect the physical, emotional, mental, and social well-being of the person.

The Plastic Surgery Question

For those of you reading this in a reader or e-mail, click through to the post to see the video clip. You'll be glad you did! Seriously!

Ask any of my friends what they think of plastic surgery and immediately you'll get an eye roll followed by something like, "That's ridiculous! Why can't women just be beautiful they way they are? Besides it all looks so fake and where would I find the money anyhow?" It's the (feminist) party line. And, really, all good points. It is what I myself always say when I see a celebrity with a newly corrected "deviated septum" or a sudden growth of grapefruits in the chestal area.

Until the other day when Gym Buddy Lisseth said, "What if money wasn't an issue? There's nothing you'd get fixed?" I was about to reply when she pointed to her chest. "Because I'd get my boobs done. Nothing crazy, just get them put back to where they were before I had kids, you know?"

I do know. Just that day I'd been admiring my own pregnancy-endowed rack in the gym mirror and wondering if there was any way to get the boobs without the accompanying belly. If there has been one thing severely damaged by my pregnancies other than my stomach, it's my chest. And the damage is cumulative. With each child, they get smaller and droopier. (As a teen I used to console myself that being small-chested meant that at least I'd never sag. Not true, sisters, not true.) I'd be lying if I said it didn't bother me. Like Lisseth, I don't want the Pamela Lee Special. I'd just like to be restored to what I used to have.

Lisseth elbowed me, "Admit it. You would."

"I might," I conceded. Except that even with money out of the way there are plenty of other things for a control freak like me to worry over. For instance, I just finished reading a book - If I am Missing or Dead (great read, btw! Thanks Turbo Jennie!) - where a surgeon accidentally detaches a woman's pectoral muscles during routine implant surgery. The results made her a lifelong freak show.

"My boobs are fine," another Gym Buddy piped up, "but I'd definitely get some tummy/love handle lipo." Pause. "You know, if it were free."

Lisseth added, "And I'd get my stretch marks lasered off."

From there the conversation devolved into a melee of everything we'd change about ourselves. Arm fat! Thighs that touch! Muffin top! 12 toes! Oh, wait. And while we were ostensibly talking about plastic surgery, what we really meant was a magic wand. What if you could just go to sleep and wake up a few hours later with lifted and filled-out breasts (okay, and some soreness)?

There was a time when women used to age. There were no surgeries to take out cancerous tumors much less something cosmetic like a tummy tuck. They aged because it was inevitable and so I like to think that they didn't worry about it overly much. Sure everyone laments the loss of youthful beauty and vitality but when there isn't anything to do about it, the practical get on with the business of living, right?

But these days the choice is not so clear cut. We've seen, courtesy of stars, how plastic surgery can go terribly wrong (I will not invoke the late Michael Jackson's name. Must think of someone else. Can't. But I don't want to appear insensitive. And yet. Seriously.) but also how it can help so very much (Helloooo Demi Moore!). There's also a host of options in between aging gracefully and surgery, including everything from anti-aging drugstore lotions to botox to fillers to in-office procedures.

In addition to all of these Frankenstein-esque procedures, we have a litany of "natural" cures for aging ranging from exercise and a healthy diet to antioxidant supplements, detoxing drinks and other homeopathic options. (Side note: I have heard many, usually male, fitness professionals say that if you do the proper exercise and nutrition, obtaining a low enough percentage of bodyfat, that anyone can lose their tummy. I'm telling you from personal experience that that is a lie. Stretched out skin, in my case from 5 pregnancies, while it can be helped by diet and exercise, is not cured by it.)

I daresay that everyone these days does something - whether it be as simple as taking fish oil supplements because you've heard they'll help your skin stay supple or as complicated as a face lift - to try and look more youthful. Even the youth themselves have jumped on the anti-aging bandwagon with "wrinkle prevention" skin creams targeted as young as the tween demographic. A recent magazine article I read actually said that if you hadn't started using a retinoid face cream by 20 then you were doomed to premature aging and deep wrinkles. 20!!

One of the quirks about pregnancy is that many chemicals become off-limits to you the second that pregnancy test turns positive. Because any face containing anything harsher than plain soap is verboten, I had to give up my daily application of anti-wrinkle face lotion and wash. It worried me, I admit it. And I'm only 31.

Whether it's the relentlessly practical Minnesotan in me or my fear of unnecessary surgery, I'm pretty sure I'll stay away from anything involving a scalpel. (At least as long as Victoria's Secret keeps making their amazing padded bras, anyhow!) At this point I'd say I'd avoid injections too. But creams, supplements, and makeup all attract me. And definitely count me in for healthy eating and exercise. I'd like to say that this mindset won't shift over the years but if there's one thing I learned from my conversation with the Gym Buddies it's that the issue is not so simple.

Take my handy-dandy poll below or leave me a comment: Where do you fall on the spectrum? Would you ever get plastic surgery? Anyone else worry about the effect on the little girl of filming the above video clip? (I know it's a joke and all but still...)

poll by twiigs.com

The Winners of the HairZing

Are:
Beth
Natesmum
Emma Giles Powell

Congrats girls! Hope none of you have buzz cuts!
E-mail me your info and I'll get you hooked up:)

Your Body Under Stress

"Fear makes men forget, and skill that cannot fight is useless."


The sympathetic nervous system mobilizes the body's energy reserves during times of stress. It neutralizes processes controlled by the parasympathetic nervous system, such as digestion, while ramping up secretion of adrenaline and noradrenaline, dilating bronchial tubes in the lungs, tensing muscles, and dilating heart vessels.

It also causes your heart rate to increase.

There's a direct relation between stress-induced heart rate and both mental and physical performance. Too low, such as when you're just waking up, and you can't think or react very quickly. Too high, and one's ability to think and perform motor skills degrades.