Not only is it fun to find innovative ways to shake up your normal routine, but all the body’s systems need to be surprised with diverse patterns of stress in order to continue to improve. When I’m out for a run, I automatically look for inclines to run up, stairs to hop down and places to throw in 20 jumping jacks. One man out for his morning walk said to me in passing recently, “You look like a kid with nothing better to do.” Little did he suspect I was working on building bone, tuning up my cardiovascular system and burning off extra calories. [click to continue...]
Even though stretching is the third pillar of a well-rounded exercise program (along with cardio and strength training), it is often the one we skip….until we become aware that we’re feeling a bit stiffer in the mornings, less agile as we go about our day, and not quite as straight in our posture as we thought we were.
A buoyant, youthful demeanor depends on our ability to stretch out the muscles and maintain range of motion in the joints. Stretching can counteract the stressors of daily life, reduce pain and discharge tension from the muscles. By correcting the tendency of certain muscles to shorten and tighten, it can improve posture. [click to continue...]
Note from Wendy – Because I receive so much feedback from women complaining about menopausal weight gain, I asked the “trainer of trainers,” Joan Pagano, to offer perspective and advice on keeping fit and healthy as we age. This is her third of five blog posts this week. Joan is the author of three books that I highly recommend: “Strength Training for Women,” “8 Weeks to a Younger Body,” and “15 Minute Total Body Workout.” Her latest book and DVD, “15-Minute Abs,” will be in bookstores in early December. Visit her websiteto learn more about her and to preview her books.
Cardio exercise has been the focus of fitness programs for many years, and now strength training has emerged as an equally important component of a well rounded exercise regime. Study after study reveals its beneficial effect on weight control, energy level, bone density, posture, balance and the ability to resist diseases like osteoporosis, hypertension and diabetes. [click to continue...]
Are you dedicated to your cardio routine….and not seeing results? Stuck in a metabolic rut or on a weight plateau? At any level of fitness, your body will eventually adapt to a consistent level of exercise and stop improving because it doesn’t have to.
Ramp up your program by varying the length, intensity and frequency of what you’re doing. No matter what your starting level, you can improve your results – lose weight, grow stronger, build heart health – by creating a mix of workouts. [click to continue...]
Note from Wendy – Because I receive so much feedback from women complaining about menopausal weight gain, I asked the “trainer of trainers,” Joan Pagano, to offer perspective and advice on keeping fit and healthy as we age. Joan is the author of three books that I highly recommend: “Strength Training for Women,” “8 Weeks to a Younger Body,” and “15 Minute Total Body Workout.” Her latest book and DVD, “15-Minute Abs,” will be in bookstores in early December. Visit her websiteto learn more about her and to preview her books.
Joan will be offering advice every day this week, so I hope you’ll check back daily. She will gladly answer your questions posted in the comment section.
I call the decade of the 20’s “The Body Prime” when all physiological systems are peaking. We can exert ourselves in a daily high-intensity workout or sport, feel great and have a trim body to show for it!
The decade of the 30’s is when we need to “Keep our Edge!” It’s when a very subtle decline beings to occur throughout the body, causing a decrease in bone mass/strength, muscle mass/strength and resting metabolic rate. Usually these changes don’t fully manifest until later, but they are occurring with each year of aging and can be offset with appropriate exercise.
The 40’s serve as a “Wake up Call!” for many women who notice real changes in their bodies, hormonal changes for one, but also creeping weight gain, loss of flexibility and changes in posture. [click to continue...]
When you’re having trouble sleeping – as most women in menopause are – it’s hard to believe that too much sleep can cause problems. I’d settle for a little too much sleep anytime. But new research suggests that too much shut-eye can raise your risk of stroke… and too little makes you vulnerable too. Where’s the sweet spot? [click to continue...]
Dr. Northrup obviously fills a need for education about the physical changes women experience in mid-life and guidance for how to cope with them. But I have to admit, I was skeptical about yet another book about Menopause from Dr. Northrup. After several books and PBS specials on the subject, is there any ground left to cover? And what pleasures of menopause can she possibly be referring to? [click to continue...]
Women’s Health Magazine has compiled a list of The Best Fitness Foods for Women and I was pleasantly surprised to find goodies like chocolate milk. Sure, it offers lots of calcium, but isn’t it even more fattening with chocolate added? Sports nutritionist Susan Kleiner, Ph.D, author of High-Performance Nutrition: The Total Eating Plan to Maximum Your Workout , explains that “there’s way more to milk than just calcium. In fact, it’s a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low. [click to continue...]
Tangerine slices - Citrus fruits contain a substance called D-Limonene, which has been shown to promote the detoxification of extra estrogen.
A low-fat yogurt smoothie with 2 tablespons of flax seed – Flax seeds are part of a food group called lignans that reduce estrogenic activity at a cellular level.
Carrots & Cukes – Toss slighty steamed carrots with sesame seeds and cucumbers and sprinkle with rice wine vinegar. The tart taste will help eliminate sugar cravings. Since carrots, cucumbers and seeds are all insoluble fibers, they help decrease your extra estrogen load by binding to the estrogen itself and moving it out of your body through the bowel.
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When it comes to sage advice about menopause, Dr. Christiane Northrup is the queen bee. Her book, 
Women’s Health Magazine has compiled a list of 
