Interesting article on the Epidemic

I just came across this article on
Weighty Matters: Public Health Aspects of the Obesity Epidemic
Part I -- Causes and Health and Economic Consequences of Obesity

I would encourage you to read through it, it's not too lengthy but I will highlight some interesting facts that caught my eye in case you don't have enough time.

The average height/weight for American men and women today are, respectively, 5'9"/191 lbs and 5'4"/164 lbs. Overweight is classified as a body mass index(BMI) greater than 25.0 and obesity as greater than 30.0. In 2005, 60.5% of US adults were overweight and 23.9% were obese. The prevalence of obesity is nearly identical in men and women and ranges from 18% among adults aged 18 to 29 years to 30% among adults aged 50 to 59 years.

*Click here to figure your BMI.


A child with 1 overweight parent has a 40% chance of being overweight; with 2 overweight parents, it's 80%.

I hope you too can gain insight from this informative article!

Sleep = Health

We all value a good night sleep, but did you know that getting enough Z's can actually decrease your risk for cardiovascular disease and add years to your life? This morning Michael F. Roizen, MD, and Mehmet C. Oz, MD were on "Good Morning America" to discuss the importance of getting enough sleep. They said women need 7 hours of sleep while men should get 7.5 hours per night. Also, if you don't get enough deep sleep, your body loses the ability to make growth hormone, so it can't regenerate itself-to be able to fight off aging-related damage. Click here to read more on sleep.

One tip that's given for people who struggle with getting to sleep is at night, eat foods that contain melatonin -- a substance that helps regulate the body clock. That means oats, sweet corn, or rice. Or try a complex carbohydrate that has serotonin, like vegetables or whole-grain pasta. You can also go with the classic remedy: skim milk. Of course, you know to avoid stimulants like caffeine and exercise near bedtime. And try to avoid eating within 3 hours of going to bed.

Pilates Pick-Me-Up

The ACE newsletter featured this article I wanted to share. The article explains 3 Pilates exercises that are foundational movements to the Pilates world. The best part is they are very effective and you can do them anywhere! Print it off and put in your travel bag for the next time you have an out-of-town overnight stay for work.

What's Your Playlist?

You can expose your identity or remain anonymous. As I previously stated, it would be interesting to see what other people "jam out" to when exercising. Would you share yours in the comments section of this post? Maybe there's a song that's missing on your playlist!

Fun Cardio

A great cardio workout that will keep you moving. Great for intermediate/advanced exercisers (beginner coming soon!)

Warm Up 5 minutes

Run/walk 1 mile

10 minutes on elliptical

Jump Rope (or pretend) for 1 minute

5 minutes on row machine

Run/walk 5 laps

10 minutes on Bike

*optional 1 more mile run/walk

Music Research

I honestly can't stand running outside or inside without music. In the past, I've connected it with my dance background but I know that's not the real reason. There's always been something completely amazing about a good beat pounding in my ears as I'm sweating away on the treadmill. I have come across literature before on why music boosts exercise levels but I thought this research summary stated it very well.

Maybe you have had this thought too but I always thought it would be interesting to see what kind of music people in the gym are listening to under their headphones.

Groundhog Run Training Schedule

I have compiled some workouts so you have no excuses in not joining me for the next adventure: The Groundhog Run.

Before you get started. Get some GOOD TENNIS SHOES. They might be slightly more expensive than your normal shoes but very worth it. I use Metro Walk/Run. There are other places to get quality shoes, I know many people who use Garry Gribbles. Either way, invest in your joints!


For Beginners (walkers):
December 5th-December 20th:
*3 days/week of walking for 30 minutes
December 21st-January 3rd:
*3 days/week of 30 minutes walking/jogging combo (walk 5 minutes; jog 1-2 minutes)
January 4th-January 16th:
*4 days/week of 40 minutes walking/jogging combo (walk 4 minutes; jog 2-3 minutes)
January 16th-January 25th:
*4 days/week of 40 minutes walking /jogging combo (walk 3 minutes; jog 2-3 minutes)


For Intermediates (Walk/Runners)
December 5th-December 20th:
*3 days/week of 35 minutes walking/jogging combo (walk 2 minutes; jog 1 minute)
December 21st-January 3rd:
*4 days/week of 40 minutes walking/jogging combo (walk 2 minutes; jog 1-2 minutes)
January 4th-January 16th:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run/jog 2 minutes)
January 16th-January 25th:
*4 days/week of 40 minutes walking /jogging combo (walk 1 minute; run/jog 3 minutes)

For Advanced (Runners)
December 5th-December 20th:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run 1 minute)
December 21st-January 3rd:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run 2 minutes)
January 4th-January 16th:
*4 days/week of 45 minutes walking/jogging combo (walk 30 seconds; run 90 seconds)
January 16th-January 25th:
*4 days/week of 45 minutes walking /jogging combo (walk 30 minute; sprint 60 seconds)

Holiday Gift Ideas

Ah the fun of picking out that very special gift for your loved ones! I compiled some great (fitness-oriented) ideas for your gift giving needs this year. Enjoy!

1. i-pod shuffle or the ipod nano
A big help with cardio!

2. The workout Bag
This is a great one because it has compartments for sweaty and clean clothes.

3. Sign her up for a pilates class.

4. Get her/him some sessions with a trainer-click here to find one in your area that's certified.

5. Massages, Pedicures, Manicures, Facials are all great ideas. I am one to live the work hard but also relax hard motto.

6. This one's fun and new-perfect for 2008. The Ropeless Jump Rope-crazy huh?!

7. Apple Nike + iPod Sports Kit
This great sports kit is one of the better ideas I've seen this year and perfect for the new (or veteran) runner in your life. It includes a sensor that the runner puts on her shoe and it also includes a receiver she plugs into her iPod Nano. The sensor sends information to the Nano about pace, speed, distance, calories burned and more. This one doesn't include the Nano, but just the sensor and the receiver, so she'll need on of her own. They do sell kits that include the Nano.

An Epidemic?

I've recently seen numbers as high as 75%. Researchers are predicting that the percentage of obese Americans will rise from 65% to 75% in 2012.

Could this really happen? Take a look around. Observe the people sitting in your office, in the grocery store, gas station, restaurant or people in your family. What do they look like? Have friend/family gotten bigger or smaller in the last decade? Can you go into the grocery store without seeing 4 people who aren't extremely overweight?

The crazy thing is, most of the people you observe probably have tried to lose weight. Dr. Dean Ornish, MD explains the reason we are gaining weight:

"The average American consumes 300 calories more today than he did 30 years ago. He also burns 260 less calories each day due to increased automation, technology and sedentary occupations."

Just some food for thought the next time you contemplate skipping a workout.

Sticking with your Budget

This year my husband and I started listening to Dave Ramsey, a financial teacher to millions of people across America. He's helped us discover what we need to accomplish in order to be financially healthy.

Finances and fitness are comparable. For example, if a person spends more money then they make, they are financially unhealthy-they go into debt. The same is true for a person who eats more calories in a day then they need-they gain weight.

The idea here is to make a written plan-for both fitness and finances. There's something about seeing it on paper that can change how a person spends the calories/money. I have referred many clients to calorie-count.com in order to keep track of what they are eating throughout a day. It's amazing to see what you actually put in your mouth when it's on paper. We've found that by putting a name on every dollar we spend, our money goes farther throughout the month. The same can be true for food.

The best part of all, finances and fitness collide. You end up saving money and calories by taking time to make your plan! Your food and wallet go even farther because the unconscious spending of calories and money goes out the window!

Infant CPR at Slim and Tone

This is huge and could help save a life-what a priceless skill!

Saturday, December 1st from 11am-1pm, Slim and Tone will be hosting a CPR certification through the American Red Cross. Certification will cover a thorough understanding of child and infant CPR. This includes obstruction procedures since choking is the #1 killer of 3 years olds.

Cost is $15 before November 28th

Please email me if you are interested!

Goals for the Season

I have been a trainer now for over 2 years. Exercise has always been a part of my life. Making healthy decisions has been a priority. I do not see that changing.

However, I am just like every other person on this earth. I struggle with leading a healthy life. Let me explain, I LOVE food! Lately I have learned that being healthy isn't a short term goal but rather a life-long journey. Okay, so I have always known that health is a lifestyle not a fad, heck I did my master's research paper on preventative health.

My point is it seems that throughout life we will always have different seasons. Maybe this season I am pregnant and I want to eat everything in sight not caring how many calories enter my body because, "it's good for the baby" seems to be a good excuse. Or perhaps I enter a season where I'm planning a vacation and want to be skinny for my getaway. Whatever the season or reason, I have learned I always need some short term goals for my overall long-term goal (staying healthy). I think it's what makes the journey that much sweeter.

So I have a solution to my problem-maybe you could benefit from this too. My season right now is a nature of giving but also being selfish. I love the feeling I get of helping or giving to someone else but what's even better is gaining something more from the experience (like a workout!)

Even though the New Year isn't quite here, I have started to make goals for 2008. Along the side of this web page there will be different events that I would like for you to participate in with me. There will be many options, you can do them all or be selective. Each event goes to help someone else, from arthritis to special needs children, feel your heart heat up as the money goes to benefit someone whose in need.

So far, I have 2 events planned for the near future (check back often as their will be an opportunity for most every month in 2008).

Just one in 2007-The Jingle Bell Run. This one is special because a client of mine, who suffers from rheumatoid arthritis. 2007 was her year! She completely changed her life around (lost more than her goal weight and 8 dress sizes!!) She looks absolutely amazing! Although most of her days are spent facing the excruciating pain from the side effects of rhuematoid arthritis, she pushes right through it being an inspiration to everyone around her. Go Sharon, the race is for you!

Next up is going to be the Groundhog Run. It should be fun, it's in a cave. Talk about an experience-they tell me the cave temperatures are a cool 67 degrees year-round. The money raised goes to beneifit the Children's Therapeutic Center. Hope to see you there!

Again, please check back often to gain insight, and motivation to create your unique healthy days.