Back Extensions on the Ball

Using a ball for back extensions will give you more range of motion than you get on the floor and you'll also have a balance challenge since the ball is unstable. You may want to prop your feet against the wall to get more leverage.

1. Lie down with the ball under the belly and hips, legs straight out behind you (or knees bent for a modification).
2. Place the hands behind the head or under the chin - you can also keep the hands resting on the ball if you need a modification.
3. Round down over the ball and then squeeze the lower back to lift the chest off the ball.
4. Raise up until the body is straight (don't hyperextend), lower down and repeat for 1-3 sets of 10-16 reps.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_2.htm

Hyperextensions for the Lower Back

It seems like there aren't many ways to work the lower back but, if you're tired of the same old extensions, try this hyperextension. It works the lower back and it also involves the glutes and the hamstrings as a nice bonus. If you have any back injuries or problems, you may want to skip this exercise (and see your doctor, of course). The key to keeping this move safe is to avoid swinging the legs and taking them too far above the hips. Also, keep the abs engaged as you lift the legs so you avoid straining the lower back.

1. Lie down with the ball under the torso and hips and rest the forearms on the floor.
2. Legs should be straight out behind you, toes resting on the floor in an upside down V.
3. Keeping the legs together (and the knees straight, if you can), lift the legs up until they're level with the hips.
4. Lower back down, lightly touching the floor, and repeat for 1-3 sets of 10-16 reps.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2.htm

Y-Pulls with Resistance Band

Y-Pulls with Resistance Band

Y-pulls are a variation on T-pulls, adding intensity by taking the arms up into a y-position. This move targets the upper back muscles as well as the rear shoulders. The key to this move is to keep the shoulders down while squeezing the shoulder blades together. Make sure you sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with the palms facing in, thumbs pointed up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades as you lift the arms up and out into a y-position, stopping at torso level.
5. Lower down and repeat for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_6.htm

T-Pulls with Resistance Band

T-Pulls with Resistance Band

T-pulls are a great way to target the muscles of the upper back, including the rhomboids and the trapezius muscles, as well as the rear delts. The band adds challenge to this move by creating tension throughout each phase of the exercise. The key to this move is to keep the shoulders down and away from the ears as you focus on squeezing the shoulder blades together. You also want to sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with an underhand grip, so the palms face up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades to open the arms out to the sides, keeping the shoulders away from the ears and concentrating on the upper back and rear shoulders.
5. Bring the arms to torso level and return to start, repeating for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.
8. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_5.htm

Horizontal Rows

The horizontal row is a twist on the traditional dumbbell row, taking the arm perpendicular to the body to target the upper back muscles. This move is perfect for focusing attention on the posture muscles and challenging the back muscles in a different way.

1. Prop the left foot on a step or platform, placing the left hand on the left thigh to support the back.
2. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room.
3. Engage the shoulder blades (rhomboids) to pull the arm up to shoulder level, perpendicular to the body.
4. Imagine bringing the weight towards your armpit as you squeeze the shoulder blades.
5. Lower the weight and repeat for 1-3 sets of 8-16 reps.

Form Tips

• This is not a regular dumbbell row so, at the top of the movement, your elbow is perpendicular to the body.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_4.htm

Rear Fly

The reverse fly is a great way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders. Because you're bent over, you'll likely need lighter weights than for other back exercises. Keep in mind that the range of motion on this is small as well - you only want to lift to shoulder level rather than straining to pull the elbows up behind the torso.

1. Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees.
2. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
4. Keep the elbows slightly bent and only lift to shoulders.
5. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
6. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_3.htm

Physical Training Routine

Physical Training Routine

WARM-UP

5 minutes on the seated row with a low weight

STRETCHES

Hamstring/Calf Stretch (10-15 seconds each side)

Crossed Leg Hip Opener (10-15 seconds each side)

Runner’s Lunge with hands behind your back (10-15 seconds each side)

Runner’s Lunge grabbing back leg with your hands (10-15 seconds each side)

Leaning over hamstring/side back stretch (10-15 seconds)

Leaning over inner thigh/side of back stretch (10-15 seconds)

Seated torso stretch (10-15 seconds)

Rear shoulder/neck stretch (10-15 seconds each side)

Dancer torso/hip stretch (10-15 seconds each side)

Cat/Cow (10 times)

EXERCISES: 18-20 REPS EACH

Upper Body

Chest Press

Bicep curls with arms at your sides or Reverse grip bicep curls or Cable curl

Triceps (your choice)

Lateral Raise

Lateral Pull down

Chest Flyes

Lower Body

Lunges

Squats or Dumbbell Squat

Pelvic Thrust

Hamstring Curl (foot on foot)

Leg Press

Leg Curl

Leg Extension

Abs/Back

Super Girls

Super Girls with rotation

Ab curl

Ab curl combo

Oblique V-ups

Legs up to the air

Plank

Saxon side stretch

St. Jude's Children's Research Hospital Break-a-thon at Hwa Rang Kwan

Here is the children's class demonstrating their skills at the St. Jude's Children's Research Hospital Break-a-thon at Hwa Rang Kwan. We had a great time, and the children did a great demonstration.

Here is the link to St. Jude's, if your organization wants to do a fundraiser:
http://www.stjude.org/stjude/v/index.jsp?vgnextoid=f2bfab46cb118010VgnVCM1000000e2015acRCRD

St. Jude's Children's Research Hospital Break-a-thon at Hwa Rang Kwan

Here is the children's class demonstrating their skills at the St. Jude's Children's Research Hospital Break-a-thon at Hwa Rang Kwan. We had a great time, and the children did a great demonstration.

Meal Diet Myths

Myth #1 - “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Myth #2 - Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at http://www.cfsan.fda.gov/~dms/foodlab.html.

Myth #3 - Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Myth: #4 - Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about healthy eating, read the Weight-control Information Network brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.

Myth #5 : Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

A Couple More Diet Myths

Myth #1 - Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: #2 - Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Diet Myth

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that: 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. 2. Includes lean meats, poultry, fish, beans, eggs, and nuts. 3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars. For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

Weight Loss Myth - High-Protein/Low-Carb

Myth #1: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes. Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth #2: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal. Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!” “Eat as much as you want and still lose weight!” “Try the thigh buster and lose inches fast!” And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused.

Article from Men's Health

Q: Is it better to vary reps, or to change exercises?

Aaron, Chevy Chase, MD
Muscle Guy answers from Men's Health

I prefer both. Too much of the same exercises can lead to harmful muscle imbalances, so change exercises every 4 weeks. And although lots of guys perform 10-rep sets, other techniques can quicken muscle growth. For example, alter the number of reps with each workout. An Arizona State study followed men as they used different repetition ranges in each of three training sessions a week for 12 weeks (5 reps on Monday, 15 on Wednesday, and 10 on Friday, for example), and found that their strength increased more than twice as much as that of men who varied reps only on a monthly basis.

Dance Off the Weight

http://www.fitnessmagazine.com/workout/gear/dvds/dance-off-the-weight-dance-exercise-videos-for-weight-loss/

There's a little video on this website that has an exer-dance routine. It is pretty fun, and definitely a little Jazzercise at first. I recommend you put on your own music and follow along.

You can also increase the tempo to increase your heart rate.

These moves can be used at the club.

Don't forget to stretch before & after your dance workout.

Let me know if you try it.

Motivational Tip #5

Yea to Kathy Smith and her motivational tips! I hope you find these useful. I like them. See my italicized comments below.
Melissa

Shift Your Mind-Set

I remember once picking up an old photo album from the coffee table and thumbing through the pictures of my childhood. This time, the captioned dates and locations caught my attention. In 1951, I was in Arizona; 1952, Oklahoma; 1953, San Diego; 1956, Brazil; 1959, Alabama; 1963, Hawaii; 1966, Illinois. Change had been a way of life back then. Every time I made friends, got attached to a house or my bedroom in it, or bonded with a teacher, my dad would announce that it was time to pack up and move. Such was the life of an air force family. I accepted it as the way things were. I would walk into each new school wondering which of those faces belonged to my new best friend. Though I was young and just doing what came naturally, I think now that I'd somehow made a conscious decision to be optimistic and to make the best of the situation.

Being flexible, being open, shifting your mind-set, is a powerful choice. And because it doesn't always look like a choice, people often miss it. (Some people would call this 'choosing your attitude'. We always have the choice to be miserable or happy. Some of us just take longer to figure out how to be happy. If you force yourself to smile when you're down, you'll start the upward smile to choosing a better attitude).

Successful people adopt the proper attitude to react to ever-changing circumstances. They know that how and what they picture in their mind will create the mood they're in and the kind of behaviors that follow. Successful people have shown that the quality of life is determined not by what happens to them, but rather by what they do about what happens. (With all the budget and economic woes right now, are you going to choose to stress out over something that hasn't happened, yet or that might happen, or will you take it all in stride?)

For instance, being able to work out effectively at the end of the day will depend on what sort of mood you're in and how you picture that workout in your mind. If for hours ahead of time you've been dreading going to the gym because, say, you don't like the clothes you brought to work out in, or you can't bear to see that gorgeous blonde who always wears a skimpy leotard so that all the men will stare at her, you'll produce a certain state of mind that, frankly, isn't exactly conducive to going to work out. On the other hand, if you're looking forward to meeting your girlfriend there and finding out all about her new job, or you can't wait to take your favorite instructor's aerobics class, you'll produce a totally different state of mind, thus, behaviors. Obviously, you behave differently when you're angry or anxious than you do when you're excited. So you're less likely to have a good workout when negative feelings intrude. (And if that hot blonde is too hot for you to handle, then maybe you could get to know her. Maybe she's really nice. Don't be self-conscious at the gym).

It's an endless cycle. Because when you do have a great workout, and begin to feel physically vibrant, you perceive the world differently more life and enthusiasm. And that, of course, creates a mind-set to take care of yourself.

The key to getting to the gym, or to wherever you work out, consistently is to present things to yourself in such a way that you're going to want to take positive action. In short, you have to be in charge of filtering your thoughts throughout the day.

Sometimes, though, that's difficult. For me, it happens when I'm tired. I experience such a dramatic change in my thought patterns compared to when I've had a good night's sleep that things begin looking sour to me. Instead of looking forward to new challenges, I start dreading every commitment on my calendar. Each question I'm asked can no longer be answered simply, because I read more sinister, ulterior meanings into the words.

So, knowing this about myself, I've learned that if I don't get enough sleep, I can't keep my mind shifted into the positive direction that serves me best. If I stay up too late, I'm less likely to get up at 6 a.m., full of life and ready to work out.

My attitude is that I'm in charge of what I think and how I interpret events, so I pay attention to the chatter in mind, and when it starts bad-mouthing the world, I respond accordingly. I shift my mind-set to keep me on track, especially when my health and fitness are concerned.

Motivational Tip #4

Let's call this Kathy Smith week. I really like her advice on motivation, which is why I'm sharing it with you. See below for my comments in italics.
Melissa

Make it a Priority

Working with clients who wanted to lose weight or get in shape, I've noticed over the years that certain people can take the information and make it work for them, while others have huge stumbling blocks and excuses. I've heard them all: no time, lack of energy, sore back or knee, don't know what to do, confused, etc. (No excuses. This is your health, your life. If you aren't healthy, then you are not making your life a priority).

What's your excuse? Why don't you take better care of your health?

My experience has been that some people are able to make up their minds to lose weight and exercise. (I know a few people who are great role models in this category). They just do it. And some people can't. I don't think it's a lack of willpower. It's just that some people either fail to see the importance of getting healthy or they feel that life has conspired against them.

The truth, though, is that people who've succeeded don't have more time or fewer problems. It's just that they've chosen to make good health a high enough priority. They've discovered ways of adjusting their schedules and lives in order to exercise and eat right.

There are plenty of days when I don't feel like putting in time on the treadmill or working out. But when I experience these thoughts, I immediately say "STOP" or "LET IT GO!" - meaning stop the thought or let that thought go. Then, I think about how I'll feel after exercising. Next, I'll think about something a little different I could do that day to add variety to the workout, like putting on an old CD, say, Elton John or U2, which helps to shift my mind-set. Then I go into the ritual of putting on my shoes and workout clothes. Often, this is enough to stop the chatter in my mind. Instead of listening to "Oh, I'm tired, I don't feel like doing this," I shift to "I'm going to feel so great after this workout." I wonder if the weather will be nice tomorrow so we can go for a long hike." Or, "I wonder what I can do with the kids this weekend." Once you set your body in motion, you've won more than half the battle. (Sometimes I feel too tired to go to my Tae Kwon Do class, but I'm never tired once I get there. You just have to motivate yourself to go. That's the biggest challenge).

What also helps is to review all your reasons for wanting and needing to work out in the first place. When people come to me personally for weight-loss help, I insist that they set some goals. For example: "I need to lose fifty pounds."

Why? I ask.

Usually a woman's first answer is, "well, I want to look better." But there are surface goals and inner-personal goals. The first is usually about wishes, the other about priorities. Surface goals tend to stand isolated from the bigger picture of life, so they're not as powerful when it comes to keeping you motivated. The woman who answers, "I want to look better" won't be as motivated - and therefore stands a lesser chance of success.

On the other hand, the inner personal goals reflect real priorities. If you can get to the reasons behind wanting to look better, then there is a much greater chance of success. For instance, "Okay, I admit it. Every day when my kids come home I snap at them, because I'm so tired and short-tempered. My husband and I don't make love anymore because I don't feel good about myself. I look in the mirror every day and don't like the way my eyes look; they're saggy and make me look older than I am. I don't seem to have the confidence I used to have."

These words often carry the weight of a commandment. Your goal now isn't just thinner thighs or flatter abs. It's improving your entire life, and the way you feel about yourself.

If you really want something, and your reasons for it are strong enough, they will motivate you to make it a priority. They will be stronger than your inertia or your laziness.

Motivational Tip #3

Once again, I'm sharing from Kathy Smith's website. Since she already said what I'd say, why recreate it? Once again, note my bolded notes and italicized comments below.
Melissa

Find a Passion

Why is it that when we fall in love or are excited about an opportunity, we seem to enjoy boundless energy and can go for days with very little sleep?

The reason is passion. (Going to the gym isn't for everyone; nor is running, swimming or martial arts. However, find what you love and balance it with strength training, cardio and healthy eating.)

A few years ago when I was watching a PBS series hosted by Bill Moyers, it caught my attention when the great mythologist Joseph Campbell urged us to follow our "bliss." (or as Susan Ruth says, "do what feels good.") That's what I've done in my life. I follow my bliss, which I interpret to mean passion, and I encourage you to find and follow your own.

I once read a fascinating report on longevity that discussed a study of 100 people who were then in their nineties or older. The study's author said that he could find only two traits common to all 100 people. The first, that they'd eaten a consistent diet their entire lives, meaning that they'd had no extreme weight losses or gains. But it was the second trait that most captured my attention: All the old people were extremely interested in something outside themselves, whether it was religion, a hobby, or volunteering, etc. In other words, they'd found a passion.

In the early 1980s I began putting together everything I'd ever learned about exercise, fitness and health into teaching an aerobics class in Los Angeles. Though my pay was only about ten dollars per class, I considered myself incredibly rich and successful. Why? Because every day some woman, age thirty to fifty, would come up to me and admit, with tears in her eyes, that since reaching adulthood she hadn't moved her body the way she was doing in my class; she thought she'd forgotten how. But now, after sticking with it for several months, she'd begun to feel her entire life change. "I've decided I'm going to go out and get a job," was a common statement of joy. Others bragged that sex with their husbands had picked up again after a long layoff.

I could see that I was impacting these women, that their self-confidence had been raised and their well being improved. The first step had been moving their bodies, the next - well, who knows. (It's true that exercise boosts your self-confidence. If you've ever seen Vicki Virk teach bhangra (http://dholrhythms.blogspot.com/2008/06/classes.html), her passion and confidence emanate to all within her vicinity. It's contagious. Imagine your passion and how it would affect your daily life).

Later, I became the co-host of a USA Cable show called Alive & Well, on which I led a daily mini-class of exercise. Suddenly, I began receiving thousands of letters that echoed the sentiments of these women who'd come up to me in class. Heartfelt letters, describing the enormously positive changes they were experiencing. Eventually, with message boards and emails, the XX kept coming in.

To tell you the truth, the reason I continue to do what I do in my professional life is that I'm committed to helping, and inspiring the best in all people. Nothing gives me more pleasure than to hear that, for whatever reason, I've inspired someone to consider today the first day of the rest of her life.

I remember an appearance at a store in Minneapolis's Mall of America. A man and his nineteen-year-old daughter waited in line for an hour to tell me their story. It seems that, two years before, the daughter had decided to drop out of high school because of depression, feeling that her life was worthless. Distraught over his daughter's decision, about which he could do nothing legally since she was past sixteen, the father tried every form of persuasion, even bribery. Nothing worked. Then one day he happened to see a poster of mine that read, BELIEVE IN YOURSELF. He bought it, along with one of my exercise videos, and brought them home to her. Resistant at first, she tried the video, and then hung the poster. Within weeks, she'd exercised out the depression and taken the slogan to heart. She stayed in school, graduated, and was, when I met her, enjoying her freshman year of college. Both father and daughter had tears in their eyes, and so did I.

Handing me both the poster and the video, the daughter said, "You made me believe I could do it, that I could do something with my life."

As we hugged and exchanged tissues, I understood the emotional connection between us: We both shared a passion for exercise, and she, like me, now understood that it had expanded her options by allowing her to notice more opportunities, and to take better advantage of them, which is exactly what it has done for me.

If she'd asked me to explain to her the cause and effect of exercise and its results, I would have said that, as scientific research has demonstrated, exercise has a healthy effect on the human mind and spirit, as well as the body.

Now, does exercise automatically lead to major life changes for everyone? No, probably not. (Certainly it does for most, but perhaps your passion is in model trains, blogging or cooking. Be passionate about something. Too many people let work rule their lives. Have a life outside of work and family. It's so important for you).

Personally, I've found that my thinking is often at its most creative when I'm working out - whether running, walking, lifting weights, spinning or hiking in the hills. It's a conscious choice, to use the time productively. I'm fully aware that a lot of people abandon their exercise programs because they get bored. They lose their passion.

"Don't you?" they ask.

Lose my passion? Never. First of all, I don't let myself get to that point, I cross-train, moving from one activity to another nearly every day. Second, I don't get bored because there's so much to think about when I'm exercising. Sure, the activity itself can be repetitive, but that very repetition frees the mind to go elsewhere.

Exercise initiates physiological reactions that also lead to subtle changes in thought processes. In the calm of an exercise-induced alpha state, I trust my mind to be more agile, so I tend to follow where it wants to lead me. During exercise, my mental state reflects the best of me from the deepest recesses of my soul.

Even when I don't need to solve a particular problem, I often use the time to take stock of my life. Am I being a good listener? Am I using my time wisely? Am I pursuing the things I want?

Other times, I spend my workout enjoying some detailed daydreaming such as getting lost in nature - enjoying the sights, smells, and sounds. And finally, I also brainstorm solutions to problems at home or work during my workout. Often this brainstorming will lead to some creative solutions.

Now all these years later, I still revel in my passion for exercise. Being connected passionately to one thing leads to other areas of passion, including one for life in general. You then naturally want to experience more, be more involved in life. You develop a healthier lifestyle, and that means not having to focus so single-mindedly on food, your weight, your body image, your finances, or whatever.

I encourage you to nurture a passion for fitness, and let that passion connect you to other dreams and other passions. From art to cooking to gardening to travel, let exercise be your guide.

Whatever your dreams, follow their trail. Go where they lead. Listen to your heart. Chase your passions.

Maintaining Good Eating Habits

I am including a Kathy Smith bit of advice for consistency with eating. I will bold a few items, as well as comment with italics.
Melissa

Consistency also applies to eating - which is another question I'm often asked: How do you have the willpower to be good all the time?

Answer: I don't think in terms of "good" or "bad." Rather, I focus on eating in a way that serves me, my health, and my body. And that includes eating all kinds of foods, some of which many people may consider "bad." (Remember: bad foods are really only bad when not eaten in moderation).

If I had to explain it in terms of "good" and "bad," I'd say that you only have to be "good" 80 percent of the time. That allows you, pretty much, to do whatever you want with the other twenty and still not upset the equation. You can splurge on a Nestle's Crunch bar. Indulge your craving for Ben & Jerry's. Give in to the tempting smell of apple pie. Just be consistently on track the other 80 percent of the time.

By the same token, the 80-20 rule frees you from the trap of thinking that just because you ate four potato chips, you might as well eat the whole bag. (Don't eat the whole bag. That wouldn't be in moderation, now, would it?)

For instance, when I was pregnant with my first daughter, Katie, I developed the strongest craving for bacon, lettuce, and tomato sandwiches. While this might not seem strange to you, I'd not eaten a piece of bacon for fifteen years. And yet, I could sit down and eat not one but two BLTs at a single meal. Concerned, I checked with my doctor, who assured me that the craving was normal, and perhaps I needed a little more salt in my diet.

After Katie was born, I fortunately lost my craving for bacon. Unfortunately, I've never lost my craving for chocolate. (How many of you regularly crave chocolate?) This is an ongoing issue for me. In fact, I'm learning to control my relationship with chocolate. I allow myself to eat it once a week - no guilt, no shame, no worry. The other days, I nibble on fresh fruit, or homemade rice pudding, or suck on a piece of hard candy to satisfy my sweet tooth. (I find that making yourself eat fruit throughout the day - for snacks - helps ease that refined sugar craving). I've also learned not to keep large quantities of chocolate around the house. If there were, I'd be tempted to nibble on it every day. I know myself. Giving myself permission to indulge has taken chocolate out of the "bad" food category - and it's no longer an obsession.

I feel a sense of calm about my eating habits. I never feel deprived, and I don't like to listen to someone talk about calories or carbohydrates when I'm eating. (Me neither. Just eat and be happy :) My attitude is, when you're eating, enjoy. And when you're satisfied, stop.

That's what I tell people when they ask for my health and fitness secrets. I tell them, the secret is consistency. The three-month, give-it-all mentality is only good for players in the Super Bowl. But when it comes to developing a healthy lifestyle, it's a day in, day out, week in, week out, year in, year out game plan that leads to success.

Motivational Tip

I've been reading Kathy Smith's book called "Lift Weights to Lose Weight." It's a good book with a lot of images and ready-to-use tips. I wanted to share what I learned from her, and I found her website, so I'm sharing what she says about motivation (it's easier to copy & paste). I am also inserting my own italicized comments along the way, as well as bolding key ideas. Please feel free to share other helpful ideas for keeping people motivated with fitness & health.
Melissa

Be Consistent

What's the secret to health and fitness success? That's the question I'm asked far more than any other.

The answer: Be consistent. Be consistent. Be consistent.

For more than twenty years, I've exercised every day (I'm only at 11, but I'm younger than Kathy Smith). Now, does that mean a full, hour-long workout? No. Some days, in fact, I only have time for ten minutes; other days, only thirty; still others, a strenuous, two-hour hike. There are periods when I'm traveling for a week or so and only able to get in a few minutes of exercise between meetings (yea, vacations are tough for exercise, unless you stay at a hotel with a gym). But whether it's ten minutes, thirty, or a long sixty, I make sure I work up as much of a sweat as possible. Not only because I'm trying to burn off last night's dinner or because I think it'll improve my cardiovascular capacity, but because I don't want to fall out of practice. That's what I mean by consistency - if you fall out of the habit, get right back on track. I agree - don't stop exercising. It's better to half-way do it than not at all. Partial exercise helps you maintain the momentum.

Often when I talk to people who aren't exercising on a consistent basis, I get the feeling that they have the best intentions, but allow one excuse after the next to interfere with their workouts (No excuses! I even exercised when I was crippled. A lot of people exercise when they are pregnant. Make exercise a priority, and you'll soon be addicted). Then, they lose momentum. "I was exercising and then all of a sudden I just stopped," is a common lament. "I don't know what happened; I just sort of quit. I haven't really done it for six months, but I plan on starting again right after my birthday." (You can maintain a level of consistency for anything, be it a foreign language, paying your bills on time, or spending time with loved ones).

But exercise and self-care is not an on-and-off proposition. It's a daily one. If you don't have time to do your regular workout in its entirety you don't abandon the whole thing. That's not the way to approach exercise.

Try thinking of it this way. You have a goal - an ideal, if you will. The ideal is to work out five times a week for at least thirty minutes. But if you can't get in all thirty, then you take what you can. That's the way life works. Just because you fall short of an ideal doesn't mean that you abandon its pursuit. Telling a single lie wouldn't compel you to give up honesty as an ideal any more than accidentally running a red light causes you to break every other rule of the road.

The hardest aspect of exercise is starting again after not doing it for a while. That's why I try not to lose my momentum - so I don't have to start all over again.

Just accept that you'll devote at least ten minutes a day to exercising, the same as you accept that you're going to have to eat, bathe, and dress. Now, those ten minutes may not necessarily be at the gym or on the track. They may be that walk you take by parking a little father away from the office. Or those stairs you climb instead of pushing the elevator buttons. (When you only have a few moments to exercise, find a handful of ones that you can do on the go or at home).

Once you choose to make exercise a daily part of your life, you start to see opportunities for it where before you saw only barriers. That viewpoint begins to create lifestyle changes, and produces a healthier attitude toward life in general.