Information on causes and treatment of hair loss in women.
Female hair loss follows a different pattern than its male counterpart. It often occurs for different reasons, too. Since women view their hair as their ‘crowning glory,’ female hair loss is obviously of great cosmetic and aesthetic concern. Hair loss in women can and does cause great emotional distress. When it does occur, it is usually causes a gradual loss of hair from the crown of the scalp, causing a broadened midline parting. It may also recede from the forehead, resulting in the classic ‘widow’s peak’. Complete hair loss in women is a rare occurrence. In females, hair loss is often the result of a deficiency in endocrine hormones. Gradual or dramatic thinning of hair in women can happen after the onset of menopause. Genetic predisposition (androgenetic alopecia) is the cause of almost 90% of female hair loss. The use of oral contraceptives is often inevitable and can cause female hair loss, too. This is because birth control pills cause significant changes in a woman’s hormonal balance. In fact, stopping birth control pills can cause temporary hair loss in females too. Pregnancy and delivery also involve hormonal changes in a woman. Hair loss immediately after pregnancy should therefore not be a cause for surprise or alarm.Other reasons are the natural ageing process, the use of unsuitable hair products, drastic hair styling habits and grossly improper nutrition. Certain skin disorders like alopecia areata can also cause hair loss in females (this usually occurs in small patches rather than progressively expanding areas).In quite rare instances, trichotillomania is a factor – this is an obsessive/compulsive disorder typified by the willful uprooting of one’s own hair. Experts often detect it in pre-teenaged/teenaged females. Stress - a common factor in human life these days that knows no gender-related boundaries – is also often responsible for hair loss in both males and females.Approximately 20% of all women suffer from hair loss to some degree or the other, at some point in their lives. The good news is that there are medical ways of rejuvenating dormant, non-productive hair follicles. Sometimes, the body’s metabolism sends the necessary signals and hair growth may resume automatically. However, this is a rare exception and not the rule.We must remember that shedding of dead hair is a normal phenomenon in both men and women. Scientific studies have shown that the human scalp sheds between 100-125 hairs every single day. New growth then replaces the shed hair, but this is not immediately visible. Hair loss becomes a problem when there is too large a discrepancy between the lost hair and the new growth.Female hair loss can first show up at puberty. However, this may be due to normal hormonal changes and it invariably rectifies itself. If it does not, and if the woman notes other anomalies such as excessive facial hair, then she needs to have a hormone study done. Based on the results of this study, a skin specialist can prescribe the required medical treatment.There are many highly effective treatments for female hair loss available today. In fact, there are both pharmaceutical and herbal options. Often, a few changes in lifestyle (such as eating habits, personal hygiene and sleep regulation) can bring about dramatic changes in female hair loss.
Friday, February 27, 2009
Women’s Health:
I think I look fatWomen have distorted images of their bodies. Why?
Do you think you look fat? I certainly do sometimes. I guess it depends on what I wear. Even though I am not as big as many women around me, I still feel fat. Would a doctor consider me overweight? Probably not. I am within the healthy weight range for my height. The same might be true for you, but you probably still fat. Reasons why we women feel this way The media. It’s almost cliché to talk about the images in the media. The pictures of perfect women, and the skinny actresses are flooding our senses constantly. It doesn’t matter whether you are watching television, standing in line at the grocery store, or surfing the web, you are bound to see some half dressed ‘sexy’ and ‘perfect’ female body with a frail hour glass shape. The medium to large chest size, flat tummy and shapely thighs is on magazine covers, in commercials and on the big screen all the time. The problem is that we can’t help but compare ourselves. We know that we don’t look like them, so we tell ourselves that we need to lose weight. We all want to look like someone else. Seriously, how often do you hear a woman say, "I love my body?" The words of other women. Have you ever found yourself making negative comments about the way another woman looks? Has anyone ever told you that you look fat? How about, "you should work out more," or somehow made fun of you because of your size? Women are a ton more critical than men (in general) about the weight and shape of our bodies. We are in constant competition with each other. How can we feel better about ourselves? It is important to understand that the images we see are hardly the real bodies of those women. Computer imaging is incredibly advanced, and every little imperfection is digitally altered. As far as the movies go, you would be surprised at how the angles of the camera and the pose of the actress can make them appear thinner than they are. It’s not all real. Another thing that you must consider is that these people are rich. They are paid to look a certain way, play a particular role, and project a certain image. They can afford to eat the highest quality, healthiest food available. If they gain a few pounds, they can spend thousands on a personal trainer or get surgery. They might work long hours for weeks or months at a time, but with millions between paycheck to paycheck, vacation time can be as long as they want it to be. That means they don’t work the nine to five 340 days out of the year and can spend time keeping their bodies perfect. Stop trying to compete. You have to be confident in who you are and love yourself. You are unique and you will never look like anyone else. You will always look your best when you enhance your own best features. Be yourself, inside and out. Don’t let the way other people look dictate how you should look. Observe reality. Go to the mall or the grocery store during a busy hour. Take a look at all the women. How many of them have the ‘perfect bodies’ that you see on television? You will find that a majority of people do not look anything like those people on television. Go out and really take that truth in. Count the imperfect bodies if you want. It will help you realize that you are not the only one who isn’t on a magazine cover. I think everyone should eat as much healthy food as possible and get regular exercise. Any healthy person, big or small, is beautiful to me. Taking good care of your body will help you feel attractive. If you begin to love your body, so will other people. Emotional health is the key to being beautiful. We have to stop the association with thin and beautiful. True beauty has very little to do with your weight or the size jeans you have on. You should take care of your appearance, not try to make your appearance like someone else’s. You are beautiful. Treat yourself right, and forget about what famous people look like. Just be you.
Do you think you look fat? I certainly do sometimes. I guess it depends on what I wear. Even though I am not as big as many women around me, I still feel fat. Would a doctor consider me overweight? Probably not. I am within the healthy weight range for my height. The same might be true for you, but you probably still fat. Reasons why we women feel this way The media. It’s almost cliché to talk about the images in the media. The pictures of perfect women, and the skinny actresses are flooding our senses constantly. It doesn’t matter whether you are watching television, standing in line at the grocery store, or surfing the web, you are bound to see some half dressed ‘sexy’ and ‘perfect’ female body with a frail hour glass shape. The medium to large chest size, flat tummy and shapely thighs is on magazine covers, in commercials and on the big screen all the time. The problem is that we can’t help but compare ourselves. We know that we don’t look like them, so we tell ourselves that we need to lose weight. We all want to look like someone else. Seriously, how often do you hear a woman say, "I love my body?" The words of other women. Have you ever found yourself making negative comments about the way another woman looks? Has anyone ever told you that you look fat? How about, "you should work out more," or somehow made fun of you because of your size? Women are a ton more critical than men (in general) about the weight and shape of our bodies. We are in constant competition with each other. How can we feel better about ourselves? It is important to understand that the images we see are hardly the real bodies of those women. Computer imaging is incredibly advanced, and every little imperfection is digitally altered. As far as the movies go, you would be surprised at how the angles of the camera and the pose of the actress can make them appear thinner than they are. It’s not all real. Another thing that you must consider is that these people are rich. They are paid to look a certain way, play a particular role, and project a certain image. They can afford to eat the highest quality, healthiest food available. If they gain a few pounds, they can spend thousands on a personal trainer or get surgery. They might work long hours for weeks or months at a time, but with millions between paycheck to paycheck, vacation time can be as long as they want it to be. That means they don’t work the nine to five 340 days out of the year and can spend time keeping their bodies perfect. Stop trying to compete. You have to be confident in who you are and love yourself. You are unique and you will never look like anyone else. You will always look your best when you enhance your own best features. Be yourself, inside and out. Don’t let the way other people look dictate how you should look. Observe reality. Go to the mall or the grocery store during a busy hour. Take a look at all the women. How many of them have the ‘perfect bodies’ that you see on television? You will find that a majority of people do not look anything like those people on television. Go out and really take that truth in. Count the imperfect bodies if you want. It will help you realize that you are not the only one who isn’t on a magazine cover. I think everyone should eat as much healthy food as possible and get regular exercise. Any healthy person, big or small, is beautiful to me. Taking good care of your body will help you feel attractive. If you begin to love your body, so will other people. Emotional health is the key to being beautiful. We have to stop the association with thin and beautiful. True beauty has very little to do with your weight or the size jeans you have on. You should take care of your appearance, not try to make your appearance like someone else’s. You are beautiful. Treat yourself right, and forget about what famous people look like. Just be you.
Benefits of Cardiovascular Exercise
There are many health benefits of cardiovascular exercise. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, more energetic, etc.
It can burn a lot of calories
One of the benefits of cardiovascular exercise is that it is a good way to burn calories. Still, to lose weight with cardiovascular exercise - you need to do it for longer periods of time and more frequently to lose weight. It is best to try and both decrease your caloric intake and start a cardiovascular exercise program at the same time.
Can raise you metabolic rate
Some studies have shown that with regular cardiovascular exercise your resting metabolic level will increase. This is one way in which it can help you to lose weight.
It can burn a lot of calories
One of the benefits of cardiovascular exercise is that it is a good way to burn calories. Still, to lose weight with cardiovascular exercise - you need to do it for longer periods of time and more frequently to lose weight. It is best to try and both decrease your caloric intake and start a cardiovascular exercise program at the same time.
Can raise you metabolic rate
Some studies have shown that with regular cardiovascular exercise your resting metabolic level will increase. This is one way in which it can help you to lose weight.
Cardiovascular Exercise Programs
There are many different types of cardiovascular exercise programs. You have many options. You can design your own, based on information your from a book for example. Or maybe hired a personal trainer to advise you. Or you can even find a video or dvd with information about different types of cardiovascular programs. Or even a software program to help you plan your exercise. One thing to have to be decided is if you want to do your cardiovascular exercise outside or inside. At home or at a gym.
You will also have to decide if you want to use bought fitness equipment, or exercise without it. Also - do you want to exercise alone or with a friend? Something else that should be planned into any cardiovascular exercise program is the frequency that you want to exercise. If you want to just be healthier you not need to exercise as much as you will if you want to lose weight. Of course the amount of time you have free to be able to exercise will also be a factor to consider. If you work long hours and it is winter, it will be too dark to do exercise outside - and too cold! One last thing to consider when planning your cardiovascular exercise program is leave time for warming up and cooling down! Many people forget to do this! The following are some other resources to learn more about cardiovascular exercise programs: Bodybuilding.com PresentMaia Appleby - Cardiovascular Exercise Prgrams - tennis, golf, skiing, dancing, basketball, volleyball, boxing, hiking, and strength training programs all benefit from cardiovascular exercise weight loss programs; weight loss diet; online personal trainers - most popular and effective cardiovascular exercise routines are ... combination with our customized workout routines ... is a true exercise routine resource ... exercise programs - cardiovascular exercise routine, Cardiovascular Exercise Routines Click here to receive an ... What should I eat before I workout? ... more exercise Tips and faqs .. Cardiovascular Exercise Principles and Guidelines: Part One- safe and effective cardiovascular exercise program. Strongwomen.com - Your Virtual Trainer with Dr. Miriam Nelson - next component and overall enjoyment of the workout focus on you are making regular cardiovascular and strength ... Intrafitt :: Individualized Nutrition and Exercise Programs- As far as your cardiovascular exercise is concerned, your INTRAFITT Program will provide you with the specific FITT (Frequency, Intensity, Type and Time) Good luck with planning your cardiovascular exercise program!
You will also have to decide if you want to use bought fitness equipment, or exercise without it. Also - do you want to exercise alone or with a friend? Something else that should be planned into any cardiovascular exercise program is the frequency that you want to exercise. If you want to just be healthier you not need to exercise as much as you will if you want to lose weight. Of course the amount of time you have free to be able to exercise will also be a factor to consider. If you work long hours and it is winter, it will be too dark to do exercise outside - and too cold! One last thing to consider when planning your cardiovascular exercise program is leave time for warming up and cooling down! Many people forget to do this! The following are some other resources to learn more about cardiovascular exercise programs: Bodybuilding.com PresentMaia Appleby - Cardiovascular Exercise Prgrams - tennis, golf, skiing, dancing, basketball, volleyball, boxing, hiking, and strength training programs all benefit from cardiovascular exercise weight loss programs; weight loss diet; online personal trainers - most popular and effective cardiovascular exercise routines are ... combination with our customized workout routines ... is a true exercise routine resource ... exercise programs - cardiovascular exercise routine, Cardiovascular Exercise Routines Click here to receive an ... What should I eat before I workout? ... more exercise Tips and faqs .. Cardiovascular Exercise Principles and Guidelines: Part One- safe and effective cardiovascular exercise program. Strongwomen.com - Your Virtual Trainer with Dr. Miriam Nelson - next component and overall enjoyment of the workout focus on you are making regular cardiovascular and strength ... Intrafitt :: Individualized Nutrition and Exercise Programs- As far as your cardiovascular exercise is concerned, your INTRAFITT Program will provide you with the specific FITT (Frequency, Intensity, Type and Time) Good luck with planning your cardiovascular exercise program!
What is cardiovascular exercise?
Some people refer to Cardiovascular exercise as aerobic exercise, some people even call it 'cardio' for short. All it amounts to is exercises that involve the large muscles like legs and help make your heart and lungs stronger. Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories - for those of you who want to lose weight. Cardiovascular exercise is activity involving the large muscles, such as your legs. The word 'aerobic' refers to something that needs oxygen. During cardiovascular or aerobic exercise oxygen gets continuously delivered to your muscles. Outside of exercise, terms like 'aerobic bacteria' refer to bacteria that need oxygen to survive, and 'anaerobic bacteria' are ones that do not need oxygen to stay alive.
To give your heart a proper workout you need to make sure that you do your cardiovacular exercise with a certain amount of intensity, but you don't want to overdo it. One way measure the amount of exertion while exercising is by monitoring your heart rate. You can measure your heart rate manually or with a heart rate monitor. I prefer using a heart rate monitor, but more about that later. Heart rate is the number of times your heart beats per minute. Everyone has a resting heart rate, which is just what it sounds like - the rate your heart beats per minute while you are resting. Everyone also has a maximum heart rate, which the maximum amount of times your heart can beat in a minute. Your 'target heart rate zone' is a range of heart rate that is considered to be the best rate to be in to give your heart a good workout. This range is between 50% and 85% of your maximum heart rate. Your maximum heart rate can be determined by a doctor, or you can use a formula to calculate a rough estimate. The most common way to calculate it is the following: For women:226 - (your age) = your maximum heart rate For men:220 - (your age) = your maximum heart rate For example, if you are a 32 year old woman: substract 32 from 226 226 - 32 = 194 Then take that number and multiply it by .5, to get your lower end of your target zone. And then multiply that same number by .85 to get the upper end of your zone. For example: 194 x .5 = 97 and 194 x .85 = 164.9 So, for a 32 year old woman an estimate of her maximum heart rate is 194. And her 'target heart rate zone' is between 97 and 164.9 heart beats per minute.
To give your heart a proper workout you need to make sure that you do your cardiovacular exercise with a certain amount of intensity, but you don't want to overdo it. One way measure the amount of exertion while exercising is by monitoring your heart rate. You can measure your heart rate manually or with a heart rate monitor. I prefer using a heart rate monitor, but more about that later. Heart rate is the number of times your heart beats per minute. Everyone has a resting heart rate, which is just what it sounds like - the rate your heart beats per minute while you are resting. Everyone also has a maximum heart rate, which the maximum amount of times your heart can beat in a minute. Your 'target heart rate zone' is a range of heart rate that is considered to be the best rate to be in to give your heart a good workout. This range is between 50% and 85% of your maximum heart rate. Your maximum heart rate can be determined by a doctor, or you can use a formula to calculate a rough estimate. The most common way to calculate it is the following: For women:226 - (your age) = your maximum heart rate For men:220 - (your age) = your maximum heart rate For example, if you are a 32 year old woman: substract 32 from 226 226 - 32 = 194 Then take that number and multiply it by .5, to get your lower end of your target zone. And then multiply that same number by .85 to get the upper end of your zone. For example: 194 x .5 = 97 and 194 x .85 = 164.9 So, for a 32 year old woman an estimate of her maximum heart rate is 194. And her 'target heart rate zone' is between 97 and 164.9 heart beats per minute.
Monday, February 23, 2009
9 Ways To Squeeze Exercise Into Your Busy Work Day
Finding it hard to find time for exercise? Want to lose weight or get fit but are just too busy to start? Maybe these ideas will help.
9 Ways To Squeeze Exercise Into Your Busy Work Day
Next time you think you are too busy to workout try some of these ideas.
1. Forget formal sessionsIf you are too busy to go to the gym today then forget about it! Don’t stress over it. I know a lot of people who get so anxious when they can’t get to the gym thinking that all their good work will be undone. It won’t. Instead of a formal gym session try to fit in smaller things during the day.
2. Get up earlyGetting up early is one of the best ways to get the most out of life. All the fittest people in the world get up early and go for a workout. There is nothing more energising than and early morning jog through the streets - just you and the cool air.
People often think that they will be too tired if they get up early. Wrong. After a week or two you will have more energy than ever.
3. Take the stairsThe stairs at work are a great way to burn calories and get your heart rate up. This is especially true if you work in a skyscraper building. You don’t have to take ALL the stairs. For some of you that would take the whole day. Simply get off the elevator a few storeys early and do some stairs. Easy.
4. Bike to workLoyal reader Mazie sent us in an article about the benefits of biking to work. It is good for the environment, good for your waist-line, good for your heart and will save you a lot of money on petrol and car parking. Think about it.
5. Sit on a fitness ball instead of a chairChairs are so yesterday man! Sit on a fitness ball instead. It is better for your back and posture and it allows you to lean back and do a few crunches when the urge arises. I sit on a fitness ball and often surprise myself and how many crunches I will do in a day.
6. Keep a gripper at your deskLittle hand grippers are a great item to keep at your desk. You can squeeze them to relieve stress as well as to get a pretty full on forearm workout. These things are cheap and very good value.
7. Use your hour long lunch breakMost people will have an hour for lunch. But really, who needs that much time? Spend the first 30 minutes going for a run around the city or doing an abs workout in the conference room. Get back, 15 minutes to shower and get ready and then 15 minutes to eat your pre-packed lunch. Easy. You don’t have to do it everyday. Once a week is better than none.
8. Park your car further awayIf you park your car in the same parking lot everyday try parking a few blocks further away and walking to work. 10 minutes to work, 10 minutes back to the car - that’s 20 minutes of walking you wouldn’t have otherwise done.
9. Take the long route to the coffee machineEverytime you get up and go to the toilet or the coffee machine make sure you take the long route. You boss might not like this but as long as you are meeting the daily targets there really shouldn’t be a problem. The more you walk around the better.
ConclusionWhat other things do you do when you are too busy to workout?
9 Ways To Squeeze Exercise Into Your Busy Work Day
Next time you think you are too busy to workout try some of these ideas.
1. Forget formal sessionsIf you are too busy to go to the gym today then forget about it! Don’t stress over it. I know a lot of people who get so anxious when they can’t get to the gym thinking that all their good work will be undone. It won’t. Instead of a formal gym session try to fit in smaller things during the day.
2. Get up earlyGetting up early is one of the best ways to get the most out of life. All the fittest people in the world get up early and go for a workout. There is nothing more energising than and early morning jog through the streets - just you and the cool air.
People often think that they will be too tired if they get up early. Wrong. After a week or two you will have more energy than ever.
3. Take the stairsThe stairs at work are a great way to burn calories and get your heart rate up. This is especially true if you work in a skyscraper building. You don’t have to take ALL the stairs. For some of you that would take the whole day. Simply get off the elevator a few storeys early and do some stairs. Easy.
4. Bike to workLoyal reader Mazie sent us in an article about the benefits of biking to work. It is good for the environment, good for your waist-line, good for your heart and will save you a lot of money on petrol and car parking. Think about it.
5. Sit on a fitness ball instead of a chairChairs are so yesterday man! Sit on a fitness ball instead. It is better for your back and posture and it allows you to lean back and do a few crunches when the urge arises. I sit on a fitness ball and often surprise myself and how many crunches I will do in a day.
6. Keep a gripper at your deskLittle hand grippers are a great item to keep at your desk. You can squeeze them to relieve stress as well as to get a pretty full on forearm workout. These things are cheap and very good value.
7. Use your hour long lunch breakMost people will have an hour for lunch. But really, who needs that much time? Spend the first 30 minutes going for a run around the city or doing an abs workout in the conference room. Get back, 15 minutes to shower and get ready and then 15 minutes to eat your pre-packed lunch. Easy. You don’t have to do it everyday. Once a week is better than none.
8. Park your car further awayIf you park your car in the same parking lot everyday try parking a few blocks further away and walking to work. 10 minutes to work, 10 minutes back to the car - that’s 20 minutes of walking you wouldn’t have otherwise done.
9. Take the long route to the coffee machineEverytime you get up and go to the toilet or the coffee machine make sure you take the long route. You boss might not like this but as long as you are meeting the daily targets there really shouldn’t be a problem. The more you walk around the better.
ConclusionWhat other things do you do when you are too busy to workout?
All About Ab Workouts
Achieving the perfect set of six-pack abs is something that is extremely hard to accomplish, even with a solid ab workout. While it isn’t the Holy Grail and only seen by a handful, it also isn’t something that 1 out of 10 people achieve, nor is it something that 1 in 20 people can think of having. Of course, while there are no documented or official ratios, failure rate is high, even out of those that workout.
Out of those people that workout and work toward perfect abs, maybe only 1 out of 10,000 of them will actually get the “picture perfect” image of the perfect six-pack set of abs. With all of these people trying to get the model six-pack, we forget the need and importance for simply having a strong, muscular built torso.
Basics of working your abs
There is so much inaccurate information about abs floating around that simply won’t go away, regardless of how many times they’re debunked. You need to know the following:
Crunches do NOT lead to six-pack abs.
Crucial to six-pack abs includes losing body fat, not crunches
Fat over the abs does not denote weak abs. You shouldn’t get discouraged if you don’t see much progress, as your strength is still there – just not easily visible.
Do not ignore your entire body when working out your abs. Remember your back.
Not everybody is able to achieve perfect abs, as genetics plays an important role
You shouldn’t be discouraged that you most likely will never achieve a six-pack. By working out your abs, regardless of appearance, you’re stabilizing your torso to maintain good posture. In addition, strong abs and back muscles are important to prevent lower back injury.
Effective Ab Workouts
Contrary to common belief, crunches are not the most effective way to make your abs solid. It is important to approach your abs just like another muscle in your body, like biceps. It’s important when working out to target ALL of your lower back muscles and abs. You need to work your internal and external obliques, back extensions, your TVA, and your rectus abdominis.
Each exercise should be sdperformed with 10-16 reps. If it’s too easy for you, you need to pay attention to your form and make sure you’re doing them properly. You shouldn’t use momentum, nor should you incorporate other muscles to help you.
Your ab exercises should be 3 or 4 times a week, resting a day in between. They should be accompanied by a complete program of weight training, cardio, and stretching.
Out of those people that workout and work toward perfect abs, maybe only 1 out of 10,000 of them will actually get the “picture perfect” image of the perfect six-pack set of abs. With all of these people trying to get the model six-pack, we forget the need and importance for simply having a strong, muscular built torso.
Basics of working your abs
There is so much inaccurate information about abs floating around that simply won’t go away, regardless of how many times they’re debunked. You need to know the following:
Crunches do NOT lead to six-pack abs.
Crucial to six-pack abs includes losing body fat, not crunches
Fat over the abs does not denote weak abs. You shouldn’t get discouraged if you don’t see much progress, as your strength is still there – just not easily visible.
Do not ignore your entire body when working out your abs. Remember your back.
Not everybody is able to achieve perfect abs, as genetics plays an important role
You shouldn’t be discouraged that you most likely will never achieve a six-pack. By working out your abs, regardless of appearance, you’re stabilizing your torso to maintain good posture. In addition, strong abs and back muscles are important to prevent lower back injury.
Effective Ab Workouts
Contrary to common belief, crunches are not the most effective way to make your abs solid. It is important to approach your abs just like another muscle in your body, like biceps. It’s important when working out to target ALL of your lower back muscles and abs. You need to work your internal and external obliques, back extensions, your TVA, and your rectus abdominis.
Each exercise should be sdperformed with 10-16 reps. If it’s too easy for you, you need to pay attention to your form and make sure you’re doing them properly. You shouldn’t use momentum, nor should you incorporate other muscles to help you.
Your ab exercises should be 3 or 4 times a week, resting a day in between. They should be accompanied by a complete program of weight training, cardio, and stretching.
All About Ab Workouts
Achieving the perfect set of six-pack abs is something that is extremely hard to accomplish, even with a solid ab workout. While it isn’t the Holy Grail and only seen by a handful, it also isn’t something that 1 out of 10 people achieve, nor is it something that 1 in 20 people can think of having. Of course, while there are no documented or official ratios, failure rate is high, even out of those that workout.
Out of those people that workout and work toward perfect abs, maybe only 1 out of 10,000 of them will actually get the “picture perfect” image of the perfect six-pack set of abs. With all of these people trying to get the model six-pack, we forget the need and importance for simply having a strong, muscular built torso.
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Basics of working your abs
There is so much inaccurate information about abs floating around that simply won’t go away, regardless of how many times they’re debunked. You need to know the following:
Crunches do NOT lead to six-pack abs.
Crucial to six-pack abs includes losing body fat, not crunches
Fat over the abs does not denote weak abs. You shouldn’t get discouraged if you don’t see much progress, as your strength is still there – just not easily visible.
Do not ignore your entire body when working out your abs. Remember your back.
Not everybody is able to achieve perfect abs, as genetics plays an important role
You shouldn’t be discouraged that you most likely will never achieve a six-pack. By working out your abs, regardless of appearance, you’re stabilizing your torso to maintain good posture. In addition, strong abs and back muscles are important to prevent lower back injury.
Effective Ab Workouts
Contrary to common belief, crunches are not the most effective way to make your abs solid. It is important to approach your abs just like another muscle in your body, like biceps. It’s important when working out to target ALL of your lower back muscles and abs. You need to work your internal and external obliques, back extensions, your TVA, and your rectus abdominis.
Each exercise should be sdperformed with 10-16 reps. If it’s too easy for you, you need to pay attention to your form and make sure you’re doing them properly. You shouldn’t use momentum, nor should you incorporate other muscles to help you.
Your ab exercises should be 3 or 4 times a week, resting a day in between. They should be accompanied by a complete program of weight training, cardio, and stretching.
Out of those people that workout and work toward perfect abs, maybe only 1 out of 10,000 of them will actually get the “picture perfect” image of the perfect six-pack set of abs. With all of these people trying to get the model six-pack, we forget the need and importance for simply having a strong, muscular built torso.
window.google_render_ad();
Basics of working your abs
There is so much inaccurate information about abs floating around that simply won’t go away, regardless of how many times they’re debunked. You need to know the following:
Crunches do NOT lead to six-pack abs.
Crucial to six-pack abs includes losing body fat, not crunches
Fat over the abs does not denote weak abs. You shouldn’t get discouraged if you don’t see much progress, as your strength is still there – just not easily visible.
Do not ignore your entire body when working out your abs. Remember your back.
Not everybody is able to achieve perfect abs, as genetics plays an important role
You shouldn’t be discouraged that you most likely will never achieve a six-pack. By working out your abs, regardless of appearance, you’re stabilizing your torso to maintain good posture. In addition, strong abs and back muscles are important to prevent lower back injury.
Effective Ab Workouts
Contrary to common belief, crunches are not the most effective way to make your abs solid. It is important to approach your abs just like another muscle in your body, like biceps. It’s important when working out to target ALL of your lower back muscles and abs. You need to work your internal and external obliques, back extensions, your TVA, and your rectus abdominis.
Each exercise should be sdperformed with 10-16 reps. If it’s too easy for you, you need to pay attention to your form and make sure you’re doing them properly. You shouldn’t use momentum, nor should you incorporate other muscles to help you.
Your ab exercises should be 3 or 4 times a week, resting a day in between. They should be accompanied by a complete program of weight training, cardio, and stretching.
Friday, February 20, 2009
Learning more about Facials
Learning more about Facials
Generally speaking, a facial is a popular spa cosmetic treatment. Though there are numerous types of facials, the common thread is that all involve some form of steaming, exfoliation extraction and purification. On average, facial sessions last either a half hour or an hour.
Do facials work? If you enjoy them they do. Taking an hour out for yourself is one of life's luxuries and a professional facial is so relaxing your is bound to look better afterward. A facial is a great way to treat your skin.
The Benefits of a Facial
A facial can offer many benefits. The face is always subject to the elements such as the sun, maybe smoke or an improper at home regime. Facials offer you the opportunity to work with a professional skin care specialist who will analyze your skin, help you improve your complexion and show you how to take proper care of your skin.
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A facial can give you a deep cleansing, deeper than the cleansing you will get at home. A facial includes cleansing as well as exfoliation which can help to unclog your pores. Extracting open comedones will also help rid the skin of acne. Your skin care specialist will help soften the skin with steam, hot moist towels, and enzymes or other exfoliants. Massage helps the lymphatic glands to clear off swelling and puffiness However, the afterglow is short term as it is due to a temporary blood circulation boost. The effects of a firming facial, which uses electrical currents to stimulate the skin, last only a matter of hours – days at most. And if you have very greasy, acne-prone skin, try avoiding stimulating facials completely as they can aggravate sebaceous glands.Professional beauty therapists argue that treating yourself to a facial is extremely worthwhile as it is usually the beginning of a better relationship with your skin.
What Happens during a Facial?
A classic facial includes cleansing, exfoliation, massage, mask, toning and moisturizing. Usually, a treatment lasts about 60 to 90 minutes, including time to relax while the mask takes effect – say, 10 to15 minutes. Some treatments are entirely manual, others use electronic massage equipment to stimulate facial muscles. Purists hold that fingers are most sensitive and therefore efficient; modernist assert that machines have a deeper stimulating action. Before you select a particular type of facial the beauty therapists must conduct a detailed consultation concerning your health, and lifestyle.
Generally speaking, a facial is a popular spa cosmetic treatment. Though there are numerous types of facials, the common thread is that all involve some form of steaming, exfoliation extraction and purification. On average, facial sessions last either a half hour or an hour.
Do facials work? If you enjoy them they do. Taking an hour out for yourself is one of life's luxuries and a professional facial is so relaxing your is bound to look better afterward. A facial is a great way to treat your skin.
The Benefits of a Facial
A facial can offer many benefits. The face is always subject to the elements such as the sun, maybe smoke or an improper at home regime. Facials offer you the opportunity to work with a professional skin care specialist who will analyze your skin, help you improve your complexion and show you how to take proper care of your skin.
links();
A facial can give you a deep cleansing, deeper than the cleansing you will get at home. A facial includes cleansing as well as exfoliation which can help to unclog your pores. Extracting open comedones will also help rid the skin of acne. Your skin care specialist will help soften the skin with steam, hot moist towels, and enzymes or other exfoliants. Massage helps the lymphatic glands to clear off swelling and puffiness However, the afterglow is short term as it is due to a temporary blood circulation boost. The effects of a firming facial, which uses electrical currents to stimulate the skin, last only a matter of hours – days at most. And if you have very greasy, acne-prone skin, try avoiding stimulating facials completely as they can aggravate sebaceous glands.Professional beauty therapists argue that treating yourself to a facial is extremely worthwhile as it is usually the beginning of a better relationship with your skin.
What Happens during a Facial?
A classic facial includes cleansing, exfoliation, massage, mask, toning and moisturizing. Usually, a treatment lasts about 60 to 90 minutes, including time to relax while the mask takes effect – say, 10 to15 minutes. Some treatments are entirely manual, others use electronic massage equipment to stimulate facial muscles. Purists hold that fingers are most sensitive and therefore efficient; modernist assert that machines have a deeper stimulating action. Before you select a particular type of facial the beauty therapists must conduct a detailed consultation concerning your health, and lifestyle.
Training with Strength band
As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workot. They're easier on the joints. In fact, they're so effective and safe that physical therapists often use them with their patients.
For busy moms, it is so simple to carry around these bands in one's car or purse. A little band exercise can be conducted in the car (perhaps, while one is sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, one can see serious improvements in strength, flexibility, and range of movement.
Perhaps one of the most fantastic benefits of these band exercise is its simplicity. As it does not require very strenuous activity, the handicapped or obesecan participate and gain the phenomenal benefi of a bit of resistance training. Those suffering from movement-impairing diseases (such as Multiple Sclerosis), can increase circulation and movement through strength band exercise. For people suffering with nerve conditions and other disorders, any kind of movement can be painful, let alone exercise. Band resistance training empowers the user to be in total control of the level of difficulty. There is no need to stand or be uncomfortable when using a Theraband, so one can get in movement without the risk of falling or becoming exhausted.
TheraBands are the only resistive exercise bands endorsed by the American Physical Therapy Association (APTA). These 6" wide latex bands come in different, color-coded resistance levels, distinguished by the thickness of the band:
As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workot. They're easier on the joints. In fact, they're so effective and safe that physical therapists often use them with their patients.
For busy moms, it is so simple to carry around these bands in one's car or purse. A little band exercise can be conducted in the car (perhaps, while one is sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, one can see serious improvements in strength, flexibility, and range of movement.
Perhaps one of the most fantastic benefits of these band exercise is its simplicity. As it does not require very strenuous activity, the handicapped or obesecan participate and gain the phenomenal benefi of a bit of resistance training. Those suffering from movement-impairing diseases (such as Multiple Sclerosis), can increase circulation and movement through strength band exercise. For people suffering with nerve conditions and other disorders, any kind of movement can be painful, let alone exercise. Band resistance training empowers the user to be in total control of the level of difficulty. There is no need to stand or be uncomfortable when using a Theraband, so one can get in movement without the risk of falling or becoming exhausted.
TheraBands are the only resistive exercise bands endorsed by the American Physical Therapy Association (APTA). These 6" wide latex bands come in different, color-coded resistance levels, distinguished by the thickness of the band:
Wednesday, February 18, 2009
Heart Disease and Aging
Age is a major risk factor for cardiovascular disease including heart disease. After menopause, the incidence of heart disease in women rises and eventually virtually mirrors heart disease rates in men. Though heart disease once was regarded as a "man's disease," it is the leading cause of death in both men and women.
Effect of Age on heart
It is known that certain changes to the heart even in the absence of disease are common as people age. As people age, the heart tends to enlarge slightly, developing thicker walls and slightly larger chambers. The increase in size is mainly due to an increase in the size of individual heart muscle cells.
This includes:
a thickening and stiffening of the heart walls (particularly, the left ventricle) which leads to a reduced ability of the heart (left ventricle) to relax and fill adequately between beats (diastolic dysfunction). This reduced or slowed filling of the heart can further lead to inefficient pumping during periods of increased exertion, contributing to fatigue and exercise intolerance.
Another age-related change includes enlargement of the left atrium, the upper chamber of the heart, which can lead to atrial fibrillation (unorganized heart rhythm originating from the upper heart chambers). Slowing of the pacemaker cells of the atria, another consequence of normal aging, can also lead to rhythm problems.
Arteries also change with age. They become stiffer, with thicker walls and a subsequent reduced ability to expand properly as blood pumps through them. Because arteries and arterioles become less elastic as people age, they cannot relax as quickly during the rhythmic pumping of the heart. As a result, blood pressure increases more when the heart contracts (during systole)—sometimes above normal—than it does in younger people. Abnormally high blood pressure during systole with normal blood pressure during diastole is very common among older people; this disorder is called isolated systolic hypertension.
As the heart ages, it becomes less able to respond rapidly to chemical messages from the brain. Researchers do not know exactly why the heart does not respond as fast to messages to speed up and adjust to increased activity. The result is the body cannot exercise as long or as intensely as before. This shows up as shortness of breath -- a sign that oxygen-rich blood is not moving fast enough through the body because the lungs are trying to breath in more oxygen.
The heart rate of an older person while sitting is slower than a younger person (but the same when lying down). It is thought that this slower rate is from a decline in the heart-brain communication because fibrous tissue and fatty deposits have built up on the on nerves connecting the heart and brain. To compensate, the heart increases the volume of blood in circulation by raising the diastolic blood pressure.
The Heart Can't Squeeze as Tightly: Because of the increase in diastolic blood pressure, the heart also stretches larger each beat, giving a stronger pump in order to have a stronger contraction to pump the excess blood volume (called the Frank-Starling mechanism). But because of the greater diastolic pressure, the heart can't squeeze as tightly.
The heart of a healthy 70-year-old has 30 percent fewer cells than a 20-year-old's heart. When heart cells die, the other cells must stretch and grow to stay connected. An older person's heart cells may be up to 40 percent larger than a younger persons.
While there is a great deal known about age-related changes that occur in the arteries and the subsequent changes in cardiac function, new research is underway that will likely enable us to learn how to slow down or even reverse some of these changes. What research has revealed and continues to show is that many of the changes within the heart have as much to do with lifestyle as age, underscoring the importance of adopting and maintaining a healthy lifestyle.
Effect of Age on heart
It is known that certain changes to the heart even in the absence of disease are common as people age. As people age, the heart tends to enlarge slightly, developing thicker walls and slightly larger chambers. The increase in size is mainly due to an increase in the size of individual heart muscle cells.
This includes:
a thickening and stiffening of the heart walls (particularly, the left ventricle) which leads to a reduced ability of the heart (left ventricle) to relax and fill adequately between beats (diastolic dysfunction). This reduced or slowed filling of the heart can further lead to inefficient pumping during periods of increased exertion, contributing to fatigue and exercise intolerance.
Another age-related change includes enlargement of the left atrium, the upper chamber of the heart, which can lead to atrial fibrillation (unorganized heart rhythm originating from the upper heart chambers). Slowing of the pacemaker cells of the atria, another consequence of normal aging, can also lead to rhythm problems.
Arteries also change with age. They become stiffer, with thicker walls and a subsequent reduced ability to expand properly as blood pumps through them. Because arteries and arterioles become less elastic as people age, they cannot relax as quickly during the rhythmic pumping of the heart. As a result, blood pressure increases more when the heart contracts (during systole)—sometimes above normal—than it does in younger people. Abnormally high blood pressure during systole with normal blood pressure during diastole is very common among older people; this disorder is called isolated systolic hypertension.
As the heart ages, it becomes less able to respond rapidly to chemical messages from the brain. Researchers do not know exactly why the heart does not respond as fast to messages to speed up and adjust to increased activity. The result is the body cannot exercise as long or as intensely as before. This shows up as shortness of breath -- a sign that oxygen-rich blood is not moving fast enough through the body because the lungs are trying to breath in more oxygen.
The heart rate of an older person while sitting is slower than a younger person (but the same when lying down). It is thought that this slower rate is from a decline in the heart-brain communication because fibrous tissue and fatty deposits have built up on the on nerves connecting the heart and brain. To compensate, the heart increases the volume of blood in circulation by raising the diastolic blood pressure.
The Heart Can't Squeeze as Tightly: Because of the increase in diastolic blood pressure, the heart also stretches larger each beat, giving a stronger pump in order to have a stronger contraction to pump the excess blood volume (called the Frank-Starling mechanism). But because of the greater diastolic pressure, the heart can't squeeze as tightly.
The heart of a healthy 70-year-old has 30 percent fewer cells than a 20-year-old's heart. When heart cells die, the other cells must stretch and grow to stay connected. An older person's heart cells may be up to 40 percent larger than a younger persons.
While there is a great deal known about age-related changes that occur in the arteries and the subsequent changes in cardiac function, new research is underway that will likely enable us to learn how to slow down or even reverse some of these changes. What research has revealed and continues to show is that many of the changes within the heart have as much to do with lifestyle as age, underscoring the importance of adopting and maintaining a healthy lifestyle.
Tuesday, February 17, 2009
interview with diet girl
RT: Do you have any tips or tricks for women out there who might want to follow your example but don't know where to start?
DG: I always say just start somewhere… anywhere! I used to always think the perfect time and/or the perfect weight-loss program would come along, and THEN I’d do something about my weight. But that never happened. You just need to take one little step in a more positive direction - going for a walk, joining a Weight Watchers meeting, throwing out all the crappy food in your pantry.
It also helps to figure out some goals. Where do you want to be a year from now? Maybe you want to lose X pounds, fit into Y jeans, be able to run or do yoga or just walk without wheezing! It’s good to keep the Big Picture in mind to remind you why you’re going for a walk instead of eating the cupcakes. Then you start thinking about the Little Picture - how to break those big lofty goals into little steps. If you’re completely overwhelmed, don’t try and change too much at once. Set yourself little tasks then build up from there.
The biggest thing to remember is you’re not alone! There’s so much support and help out there. I find the online community invaluable - blogs and forums - for inspiration and information. Or you might have a friend or family member that can help. I think it’s so important to have someone to talk, because you will have ups and downs and a good support network can mean the difference between keeping on or giving up!
RT: I get a lot of emails at RealWomensFitness.com from women who have trouble sticking to their diet or exercise plans. Do you have any tips or tricks that you use to make sure you don't fall off the path?
DG: My biggest tip is to accept that you will fall off the path from time to time. Long-term success is just about getting back on it as soon as you can, and keep doing that over and over again, for as long as it takes. Keep reminding yourself what it is you’re aiming for, then get back to it. It’s about persistence, not perfection.
RT: Another serious issue we have been talking about at RWF is the increasing number of women who are getting cosmetic surgery. Would you ever consider this type of surgery and do you think there is a problem with it?
DG: I don’t have a problem with it - to each their own! It’s not something that I would do. My body has been through a helluva ride and I’m proud of it for hanging in there. I’ve got curves, I’ve got stretchmarks, I’ve got muscles and they’re all part of me and the journey I’ve been on. I don’t feel the need to tamper with it at all.
RT: If you had to summarize everything you knew about losing weight into three pieces of advice for women who are doing the same what would they be?
DG: Be patient, be determined, keep a sense of humour and never forget there is so much more to you and life than what you weigh.
RT: Diet Girl, thanks for taking the time to do this interview. I hope to see you around at RWF again soon!
DG: I always say just start somewhere… anywhere! I used to always think the perfect time and/or the perfect weight-loss program would come along, and THEN I’d do something about my weight. But that never happened. You just need to take one little step in a more positive direction - going for a walk, joining a Weight Watchers meeting, throwing out all the crappy food in your pantry.
It also helps to figure out some goals. Where do you want to be a year from now? Maybe you want to lose X pounds, fit into Y jeans, be able to run or do yoga or just walk without wheezing! It’s good to keep the Big Picture in mind to remind you why you’re going for a walk instead of eating the cupcakes. Then you start thinking about the Little Picture - how to break those big lofty goals into little steps. If you’re completely overwhelmed, don’t try and change too much at once. Set yourself little tasks then build up from there.
The biggest thing to remember is you’re not alone! There’s so much support and help out there. I find the online community invaluable - blogs and forums - for inspiration and information. Or you might have a friend or family member that can help. I think it’s so important to have someone to talk, because you will have ups and downs and a good support network can mean the difference between keeping on or giving up!
RT: I get a lot of emails at RealWomensFitness.com from women who have trouble sticking to their diet or exercise plans. Do you have any tips or tricks that you use to make sure you don't fall off the path?
DG: My biggest tip is to accept that you will fall off the path from time to time. Long-term success is just about getting back on it as soon as you can, and keep doing that over and over again, for as long as it takes. Keep reminding yourself what it is you’re aiming for, then get back to it. It’s about persistence, not perfection.
RT: Another serious issue we have been talking about at RWF is the increasing number of women who are getting cosmetic surgery. Would you ever consider this type of surgery and do you think there is a problem with it?
DG: I don’t have a problem with it - to each their own! It’s not something that I would do. My body has been through a helluva ride and I’m proud of it for hanging in there. I’ve got curves, I’ve got stretchmarks, I’ve got muscles and they’re all part of me and the journey I’ve been on. I don’t feel the need to tamper with it at all.
RT: If you had to summarize everything you knew about losing weight into three pieces of advice for women who are doing the same what would they be?
DG: Be patient, be determined, keep a sense of humour and never forget there is so much more to you and life than what you weigh.
RT: Diet Girl, thanks for taking the time to do this interview. I hope to see you around at RWF again soon!
Diet Girl Interview at Real Women’s Fitness
Diet Girl Interview at Real Women’s Fitness
Everyone who has searched for dieting online knows about Diet Girl. She is one of the biggest online weight loss celebrities and I am a long time fan of her Blog; The Amazing Adventures of Diet Girl.
I sent Diet Girl an email requesting an interview expecting her to say she was too busy. Instead I got a lovely and friendly response saying she was happy to have a chat.
We talked about all things diet, weight loss, exercise and touched on some important women’s issues that I promised I would continue to address here on this blog.
I hope you all enjoy the interview. Feel free to leave your comments for me or Diet Girl with any further questions you might have.
Interview with Diet Girl on Real Women’s FitnessRT: Diet Girl, welcome to RealWomensFitness.com and thank you for doing this interview with us.
DG: My pleasure, RT! Glad to be here.
RT: You have a pretty amazing following on your Blog The Amazing Adventures of Diet Girl but for those people who might not have encountered you could you tell us a bit about yourself and your Blog?
DG: My name is Shauna and I’m a 29 year-old Australian living in Scotland. I started my blog in January 2001 weighing in at 351 pounds. I felt so overwhelmed by how much weight I had to lose and was looking for an outlet. Despite having great friends and family, I still felt rather lonely and isolated as none of them had experienced a weight problem quite as big as mine! So I started pouring out my heart and soul online. Having a place to vent and feeling part of the fatblogging community has proved incredibly helpful.
Calling the blog “The Amazing Adventures of Dietgirl” started as sarcasm, really! I was thinking at the time, I have to try and lose more than half my body weight. Yeah, that’s going to be SO amazing! But it has turned out to be a real adventure! My weight loss journey has been full of ups and downs but I’ve kept writing throughout it all, and after six years I’ve lost over 170 pounds.
RT: Here at RealWomensFitness.com we have been delving into the dark and saddening world that is self-hatred. On your now famous weight loss journey were there any times you felt anger or hatred towards yourself because of how you looked?
DG: In the very beginning I did feel a lot of anger and self-loathing. The worst moment was after my first weigh-in when I discovered I was 351 lb. I couldn’t believe I was so heavy and that I’d let it get so out of hand. I remember getting home from my weigh-in, stripping off in front of the mirror and just bawling at my reflection. I just hated myself in that moment so much, I wanted to rip my flesh off. I didn’t see how I could possibly feel anything remotely positive towards my big unwieldy body.
But to my surprise it got better. Simply by starting to eat healthy foods and exercising, I slowly began to feel better about myself. Even though I could only manage to walk to the end of my street and back, I was proud of even that tiny achievement. Just making small positive changes and taking the time to take care of myself and my body completely changed my outlook. The moments of self-hatred and anger started to recede. I learned to like myself right in the moment, and stopped thinking I had to be skinny before I was worth liking!
RT: Do you have any techniques or advice to women who might be feeling the same or was there anything that was particularly helpful during this time?
DG: Try to be kinder to yourself! Anger and self-loathing are such debilitating emotions. I once thought if I hated myself enough, I’d shame myself into doing something about my blubber! But it just made me eat more and ultimately feel even worse.
I wasn’t one for cheesy techniques like smiling in the mirror and saying “I love me!”. Instead I realised I’d have to actively work to break the cycle of negative thoughts and self-hatred. Learning to be more positive was a skill I had to learn. Way back in 2001 I started small - going for a daily walk, choosing a healthier breakfast - and patted myself on the back for making those little changes. The positive feelings from those changes started spilling over into all aspects of my life and I realised I wasn’t so damn crap after all. I felt more confident, capable and comfortable in my skin. I saw how much energy I’d wasted by hating myself and became more determined not to listen to that negative voice of self-doubt anymore. It took a long time and of course I still have crappy days, but for the majority of the time I’m happy to be me - lump and bumps and all.
RT: On your weight loss journey have you found any form of exercise or diet to be particularly effective?
DG: For exercise, weight training has been fantastic. I started very early in my journey, when I was about 300lb. Weight training was incredibly satisfying as the moves are straightforward and being bigger isn’t a problem. In fact it’s an advantage in a lot of respects - my big legs were very strong! So I could see results quickly - lifting heavier weights, feeling new muscles growing beneath the flab. There was a real sense of achievement that I never found by puffing away on the treadmill! And it’s helped my body to tone up better that I ever thought possible. To all those worrying about loose skin, I say Get Liftin’ as soon as you can!
As for what I eat, I don’t ban any foods as that never works for me in the long term. Everything in moderation, otherwise I’d go insane! I love food and cooking and enjoying trying new ingredients and recipes. I have tried various diet plans over the years, but prefer to clobber together various ideas and do my own thing, that way it works for my lifestyle and budget.
I stick to a general calorie range and track my intake using an online food diary. Vegetables and fruit are the core of my diet as well as lean protein and whole grains. I try to eat food that has been “fiddled with” as little as possible and doesn’t have wacky ingredients that I can’t pronounce - so very little processed or convenience foods. But I always make room for chocolate!
Everyone who has searched for dieting online knows about Diet Girl. She is one of the biggest online weight loss celebrities and I am a long time fan of her Blog; The Amazing Adventures of Diet Girl.
I sent Diet Girl an email requesting an interview expecting her to say she was too busy. Instead I got a lovely and friendly response saying she was happy to have a chat.
We talked about all things diet, weight loss, exercise and touched on some important women’s issues that I promised I would continue to address here on this blog.
I hope you all enjoy the interview. Feel free to leave your comments for me or Diet Girl with any further questions you might have.
Interview with Diet Girl on Real Women’s FitnessRT: Diet Girl, welcome to RealWomensFitness.com and thank you for doing this interview with us.
DG: My pleasure, RT! Glad to be here.
RT: You have a pretty amazing following on your Blog The Amazing Adventures of Diet Girl but for those people who might not have encountered you could you tell us a bit about yourself and your Blog?
DG: My name is Shauna and I’m a 29 year-old Australian living in Scotland. I started my blog in January 2001 weighing in at 351 pounds. I felt so overwhelmed by how much weight I had to lose and was looking for an outlet. Despite having great friends and family, I still felt rather lonely and isolated as none of them had experienced a weight problem quite as big as mine! So I started pouring out my heart and soul online. Having a place to vent and feeling part of the fatblogging community has proved incredibly helpful.
Calling the blog “The Amazing Adventures of Dietgirl” started as sarcasm, really! I was thinking at the time, I have to try and lose more than half my body weight. Yeah, that’s going to be SO amazing! But it has turned out to be a real adventure! My weight loss journey has been full of ups and downs but I’ve kept writing throughout it all, and after six years I’ve lost over 170 pounds.
RT: Here at RealWomensFitness.com we have been delving into the dark and saddening world that is self-hatred. On your now famous weight loss journey were there any times you felt anger or hatred towards yourself because of how you looked?
DG: In the very beginning I did feel a lot of anger and self-loathing. The worst moment was after my first weigh-in when I discovered I was 351 lb. I couldn’t believe I was so heavy and that I’d let it get so out of hand. I remember getting home from my weigh-in, stripping off in front of the mirror and just bawling at my reflection. I just hated myself in that moment so much, I wanted to rip my flesh off. I didn’t see how I could possibly feel anything remotely positive towards my big unwieldy body.
But to my surprise it got better. Simply by starting to eat healthy foods and exercising, I slowly began to feel better about myself. Even though I could only manage to walk to the end of my street and back, I was proud of even that tiny achievement. Just making small positive changes and taking the time to take care of myself and my body completely changed my outlook. The moments of self-hatred and anger started to recede. I learned to like myself right in the moment, and stopped thinking I had to be skinny before I was worth liking!
RT: Do you have any techniques or advice to women who might be feeling the same or was there anything that was particularly helpful during this time?
DG: Try to be kinder to yourself! Anger and self-loathing are such debilitating emotions. I once thought if I hated myself enough, I’d shame myself into doing something about my blubber! But it just made me eat more and ultimately feel even worse.
I wasn’t one for cheesy techniques like smiling in the mirror and saying “I love me!”. Instead I realised I’d have to actively work to break the cycle of negative thoughts and self-hatred. Learning to be more positive was a skill I had to learn. Way back in 2001 I started small - going for a daily walk, choosing a healthier breakfast - and patted myself on the back for making those little changes. The positive feelings from those changes started spilling over into all aspects of my life and I realised I wasn’t so damn crap after all. I felt more confident, capable and comfortable in my skin. I saw how much energy I’d wasted by hating myself and became more determined not to listen to that negative voice of self-doubt anymore. It took a long time and of course I still have crappy days, but for the majority of the time I’m happy to be me - lump and bumps and all.
RT: On your weight loss journey have you found any form of exercise or diet to be particularly effective?
DG: For exercise, weight training has been fantastic. I started very early in my journey, when I was about 300lb. Weight training was incredibly satisfying as the moves are straightforward and being bigger isn’t a problem. In fact it’s an advantage in a lot of respects - my big legs were very strong! So I could see results quickly - lifting heavier weights, feeling new muscles growing beneath the flab. There was a real sense of achievement that I never found by puffing away on the treadmill! And it’s helped my body to tone up better that I ever thought possible. To all those worrying about loose skin, I say Get Liftin’ as soon as you can!
As for what I eat, I don’t ban any foods as that never works for me in the long term. Everything in moderation, otherwise I’d go insane! I love food and cooking and enjoying trying new ingredients and recipes. I have tried various diet plans over the years, but prefer to clobber together various ideas and do my own thing, that way it works for my lifestyle and budget.
I stick to a general calorie range and track my intake using an online food diary. Vegetables and fruit are the core of my diet as well as lean protein and whole grains. I try to eat food that has been “fiddled with” as little as possible and doesn’t have wacky ingredients that I can’t pronounce - so very little processed or convenience foods. But I always make room for chocolate!
Protein Supplements for Women's Weight Loss
While many women’s supplement arsenal consists of only a multi-vitamin, protein supplements have been becoming increasingly popular amongst young and old women alike. If weight loss is a concern, there are a variety of protein supplements that focus specifically on losing weight. A better portion of these protein supplements contain very little fat or additives.
Consider the following on why you should use protein supplements for weight loss:
Convenience.Protein supplements are extremely easy to prepare and digest. Many times they can take place of a snack or even a meal – simply throw in your protein powder along with water (or milk) into a shaker up, do a few shakes, and your protein is ready! Best of all, protein powder comes in a variety of flavors depending on the brand you take such as chocolate, vanilla, and strawberry.
Affordability.A 5lb tub of whey protein costs about $40. While that may seem expensive, keep in mind that there are about 60 servings in a 5lb tub of whey protein. That works outs to less than $1 per serving, which is extremely affordable.
Effectiveness.Protein boosts your metabolism, which is the rate in which your body burns and uses food as energy. The faster your metabolism works, the less food your body will be able to store as fat.
Protein also promotes learn muscle growth. This doesn’t mean you’ll start building huge muscles like a bodybuilder, what it means though is that your muscles will begin to take shape and you’ll see an outline of where they are – no more flabby arms!
When you are in the gym working on your trimming down your figure, you should keep in mind that whey protein contains a high amount of glutamine and BCAAs (branched chain amino acids) – the building blocks of muscles. Taking whey protein increases your muscle mass, lowers the time it takes to recovery from exercise, and boosts your stamina!
So, what are the most effective protein supplements? Consider one of these:
Muscle Milk Lig – Muscle Milk light is designed especially for women. It's low calorie and tastes like a milkshake. A trademark blend known found inside Muscle Milk Light called LeanLipids encourages fat loss by burning more MCTs (Medium Chain Triglycerides) as muscle energy instead of fat. It also helps by having less of your long-chain polyunsaturated fatty acids being stored as fat. The enzymes found in muscle milk light enable these lipids to be even more functional.
Ultra Whey Pro – Each scoop of of Ultra Whey Protein whey has 22 grams of protein. The whey blend is comprised of whey protein isolates, whey concentrate, whey hydrolysates, and glutamine peptides. Flavors consist of chocolate, strawberry, and vanilla.
Pro Comp – Pro Complex protein has a wide variety of essential vitamins and minerals, while fueling you with it’s multi-protein blend with more BCAA’s and Glutamine. Every serving of Pro complex has 60 grams of the highest quality protein available. Flavors include chocolate, strawberry, vanilla, and rocky road.
Optimum Nutrition 100% Whey Gold Standard – One of the most popular protein powders on the market today, 100% Whey Gold Standard has ON’s proprietary blend consisting of microfiltered whey protein isolates, ultrafiltered whey proteinc oncentreate, ion-exchange whey protein isolates, and HydroWhey hydrolyzed whey peptides.
It has nearly 24 grams of protein in just over a one ounce serving – that means that protein represents 79% of it’s weight. Available flavors include rocky road, vanilla ice cream, strawberry , chocolate, tropical punch, and french vanilla cream.
Elite Whey Protein – This whey protein has a great mixture of whey protein concentrates, whey peptides, and ion-exchange whey protein isolates. Elite Whey also includes a proprietary digestive enzyme blend, as well as Zytric, that helps amplify absorption. Favors consist of chocolate fudge, chocolate, pina colada, vanilla, berry blast, and butter cream toffee.
So next time you're thinking about trying a weight loss pill, consider trying protein supplements instead!
10 Muscle Building Tips For Women!
When you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss (this is explained in this women's weight training post at RWT). All women should be looking to build a bit of muscle, both to look good and lose weight.
If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips and advice for women who want to build muscle.
Muscle building tips for women:
Push yourself. While you don’t want to workout too much, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth) and want to make the next set harder to do.
With burn comes resistance, and with resistance comes stronger muscles and a more toned look. (more about training at Muscle and Strength)
Harness the big tree exercises. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build condition, strength, and bulkiness.
Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven't got a workout, use one of these workouts.
Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.
Eat well. Not only do this mean eating healthy, but you need to eat to be catered for your muscles to build and not deplete. If you’re cutting calories as part of a weight-loss regime, they will leave your muscle and you’ll be fighting to build them back up. If you are trying to lose weight at the same time as you’re building your muscles and are required to drop the amount of food you eat, make sure at the very least to keep your protein levels the same as before. You can work out how many calories you need on a daily basis by using a BMR calculator.
Measure body fat, not weight. If you are apart of a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscles, you will be gaining weight (pounds on the scale), even if you’re losing calories in other places on your body. Remember, weight does not equal size - it's about how you look in the mirror, not how much you weigh!
Carbohydrates are your friend. If you’re exercising and performing cardio and weight strengthening exercises everyday, your levels of glucose are being depleted. If you fail to fuel your body with a sufficient amount of protein, your body will begin to ravage your muscles to extract protein (for carbohydrates). It depends on how much you’re exercising, but you should consume anywhere from 2 to 3.5 grams of carbs for every pound of body weight you have daily.
Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training. This equals to about the same size as 1 or 2 glasses of milk. After your workout, have a whey protein shake. (facts about whey protein)
Try supplements. While the results vary for all individuals and should be taken only under the advice of a medical professional, creatine supplements may have the ability to enhance your training – making you workout harder and for longer period of times. This could lean to increased muscle growth. Additionally, recent research performed has demonstrated that a creatine supplement combined with proteins and carbohydrates may encourage muscle building.
Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA -- this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.
The bottom line, however, is that if you keep training – you will lose weight, and you will also gain muscle and strength. It's time for the women to get in the gym and start training with weights!
Monday, February 16, 2009
Piece of Cake
by Melinda Gallagher, M.A., and Emily Scarlet Kramer Published by Atria Books; November 2005;$24.00US/$33.00CAN; 0-7434-9625-6 The following is an excerpt from the book A Piece of Cake Chapter 2 Rock Your Body and Reap the Rewards
I have breasts and an ass, and I'm keeping 'em! I like to walk around naked in my room and look at myself. This ritual makes me continually aware of the changes my body is going through and is essential to keeping a positive sense of my sexuality. I have watched the perils of body image, and the "feminine ideal." I have witnessed my mother, my sister, and my friends battle unnatural ideals, and have once beaten an eating disorder myself. I am now determined never to fall prey to that again. -Julie, 21So you've got your good-body-image days and your bad-body-image days. On a good day, the shower feels nice and hot when you hop in, and you enjoy the way it looks when the water runs over your body. Stepping out onto the mat, you wrap a cozy towel around you and relax on the couch with a bottle of your favorite body moisturizer, just loving your curves and the way your skin feels. You look in the mirror and your tits look perky, your tummy is smooth, your bottom looks rounded, and you think, "Ohhh, yeah, take that!" Turning on some funky music, you slip into heels and dance with yourself, without anyone around to watch or judge. Then you've got your bad-body-image days. You avoid the mirror on your way out of the shower, and any glimpse of your figure reminds you of the things you hate. Why, oh why, is one breast bigger than the other? Are those more stretch marks appearing across your thighs? The thought of revealing these flaws to someone else makes you want to jump back into bed and hide under the covers. The psychology behind these days can take total hold of our sex life. Insecurity eats up our appetite for sex, whereas confidence makes us hungry for all the pleasure we know our hot bod deserves. It's quite a simple matter: When we love our tits, asses, vulvas, and everything in between, we are going to come more often. On the other hand, if we are overwhelmed by a sense of inadequacy and shame about the way our body looks and feels, then we can't possibly express our sexual needs and desires. Sucking in your stomach while having an orgasm just does not work! THE GOOD, THE BAD, AND THE UGLY Take back your body image Some of us are incredibly enthusiastic about our bodies. But for many of us it's a long and hard internal battle that we fight every day. The promise of a "new sexy you" is the basis of the entire beauty and fashion industry. We are continually encouraged to "find our perfect palette" complete the "6-week body makeover," and change our hair color to "transform our life." The traditional makeover inevitably injects us with a serious dose of insecurity and inadequacy. Why must we feel prospectively bad about ourselves so that we can retrospectively feel better? Hmm. Something about the whole damn concept seems rather backward. We are plucked, buffed, preened, and altered. But at the end of this elaborate, time-consuming, and often painful makeover experience, are we experiencing more sexual pleasure? We think not. Our culture is obsessed with the female body. Today the bar for normality is set in the pages of InStyle, Vogue, and Elle. We should look just like celebrities and models. We need to be perfect. Free of cellulite. Free of wrinkles. Free of blemishes. Free of anything unsightly. Simply divine. Let's get real! This model of the female body is pure fantasy. Our bodies go through changes every day and every year as we grow as women. Some of these changes are related to our cycles, and others are unpredictable. We get PMS, we ovulate, we get pregnant, get fit, get sick, get tattoos, have surgery -- and our libidos are rolled up in all of these transformations. In fact, our reproductive capacity necessitates that our weight and bodily proportions naturally change from puberty to menopause, and for good reason. Ironically, most women spend their entire adult lives struggling against nature.
Pleasure Tip: Redefining what a sexy woman looks like is up to us. Let those women's magazines know how tired you are of the unrealistic images in their glossy pages. Sign an open letter to the editors of your favorite women's magazine, and cut the last strings of your bad-body-image dependencies.Copyright © 2005 Melinda Gallagher, M.A., and Emily Scarlet Kramer Melinda Gallagher, M.A., and Emily Scarlet Kramer are the cofounders of CAKE, an entertainment company dedicated to providing education and information about female sexual culture. Melinda Gallagher is a sexuality professional with a master's degree in human sexuality and public health from NYU. Emily Kramer received her B.S. in women's studies from Columbia University. They both live in New York City. They have spent the last five years writing, speaking as experts in the field of sexuality, and actively educating women on the subject. For more information, please check out www.cakenyc.com.
I have breasts and an ass, and I'm keeping 'em! I like to walk around naked in my room and look at myself. This ritual makes me continually aware of the changes my body is going through and is essential to keeping a positive sense of my sexuality. I have watched the perils of body image, and the "feminine ideal." I have witnessed my mother, my sister, and my friends battle unnatural ideals, and have once beaten an eating disorder myself. I am now determined never to fall prey to that again. -Julie, 21So you've got your good-body-image days and your bad-body-image days. On a good day, the shower feels nice and hot when you hop in, and you enjoy the way it looks when the water runs over your body. Stepping out onto the mat, you wrap a cozy towel around you and relax on the couch with a bottle of your favorite body moisturizer, just loving your curves and the way your skin feels. You look in the mirror and your tits look perky, your tummy is smooth, your bottom looks rounded, and you think, "Ohhh, yeah, take that!" Turning on some funky music, you slip into heels and dance with yourself, without anyone around to watch or judge. Then you've got your bad-body-image days. You avoid the mirror on your way out of the shower, and any glimpse of your figure reminds you of the things you hate. Why, oh why, is one breast bigger than the other? Are those more stretch marks appearing across your thighs? The thought of revealing these flaws to someone else makes you want to jump back into bed and hide under the covers. The psychology behind these days can take total hold of our sex life. Insecurity eats up our appetite for sex, whereas confidence makes us hungry for all the pleasure we know our hot bod deserves. It's quite a simple matter: When we love our tits, asses, vulvas, and everything in between, we are going to come more often. On the other hand, if we are overwhelmed by a sense of inadequacy and shame about the way our body looks and feels, then we can't possibly express our sexual needs and desires. Sucking in your stomach while having an orgasm just does not work! THE GOOD, THE BAD, AND THE UGLY Take back your body image Some of us are incredibly enthusiastic about our bodies. But for many of us it's a long and hard internal battle that we fight every day. The promise of a "new sexy you" is the basis of the entire beauty and fashion industry. We are continually encouraged to "find our perfect palette" complete the "6-week body makeover," and change our hair color to "transform our life." The traditional makeover inevitably injects us with a serious dose of insecurity and inadequacy. Why must we feel prospectively bad about ourselves so that we can retrospectively feel better? Hmm. Something about the whole damn concept seems rather backward. We are plucked, buffed, preened, and altered. But at the end of this elaborate, time-consuming, and often painful makeover experience, are we experiencing more sexual pleasure? We think not. Our culture is obsessed with the female body. Today the bar for normality is set in the pages of InStyle, Vogue, and Elle. We should look just like celebrities and models. We need to be perfect. Free of cellulite. Free of wrinkles. Free of blemishes. Free of anything unsightly. Simply divine. Let's get real! This model of the female body is pure fantasy. Our bodies go through changes every day and every year as we grow as women. Some of these changes are related to our cycles, and others are unpredictable. We get PMS, we ovulate, we get pregnant, get fit, get sick, get tattoos, have surgery -- and our libidos are rolled up in all of these transformations. In fact, our reproductive capacity necessitates that our weight and bodily proportions naturally change from puberty to menopause, and for good reason. Ironically, most women spend their entire adult lives struggling against nature.
Pleasure Tip: Redefining what a sexy woman looks like is up to us. Let those women's magazines know how tired you are of the unrealistic images in their glossy pages. Sign an open letter to the editors of your favorite women's magazine, and cut the last strings of your bad-body-image dependencies.Copyright © 2005 Melinda Gallagher, M.A., and Emily Scarlet Kramer Melinda Gallagher, M.A., and Emily Scarlet Kramer are the cofounders of CAKE, an entertainment company dedicated to providing education and information about female sexual culture. Melinda Gallagher is a sexuality professional with a master's degree in human sexuality and public health from NYU. Emily Kramer received her B.S. in women's studies from Columbia University. They both live in New York City. They have spent the last five years writing, speaking as experts in the field of sexuality, and actively educating women on the subject. For more information, please check out www.cakenyc.com.
Women’s Health: I think I look fatWomen have distorted images
of their bodies. Why?
Do you think you look fat? I certainly do sometimes. I guess it depends on what I wear. Even though I am not as big as many women around me, I still feel fat. Would a doctor consider me overweight? Probably not. I am within the healthy weight range for my height. The same might be true for you, but you probably still fat. Reasons why we women feel this way The media. It’s almost cliché to talk about the images in the media. The pictures of perfect women, and the skinny actresses are flooding our senses constantly. It doesn’t matter whether you are watching television, standing in line at the grocery store, or surfing the web, you are bound to see some half dressed ‘sexy’ and ‘perfect’ female body with a frail hour glass shape. The medium to large chest size, flat tummy and shapely thighs is on magazine covers, in commercials and on the big screen all the time. The problem is that we can’t help but compare ourselves. We know that we don’t look like them, so we tell ourselves that we need to lose weight. We all want to look like someone else. Seriously, how often do you hear a woman say, "I love my body?" The words of other women. Have you ever found yourself making negative comments about the way another woman looks? Has anyone ever told you that you look fat? How about, "you should work out more," or somehow made fun of you because of your size? Women are a ton more critical than men (in general) about the weight and shape of our bodies. We are in constant competition with each other. How can we feel better about ourselves? It is important to understand that the images we see are hardly the real bodies of those women. Computer imaging is incredibly advanced, and every little imperfection is digitally altered. As far as the movies go, you would be surprised at how the angles of the camera and the pose of the actress can make them appear thinner than they are. It’s not all real. Another thing that you must consider is that these people are rich. They are paid to look a certain way, play a particular role, and project a certain image. They can afford to eat the highest quality, healthiest food available. If they gain a few pounds, they can spend thousands on a personal trainer or get surgery. They might work long hours for weeks or months at a time, but with millions between paycheck to paycheck, vacation time can be as long as they want it to be. That means they don’t work the nine to five 340 days out of the year and can spend time keeping their bodies perfect. Stop trying to compete. You have to be confident in who you are and love yourself. You are unique and you will never look like anyone else. You will always look your best when you enhance your own best features. Be yourself, inside and out. Don’t let the way other people look dictate how you should look. Observe reality. Go to the mall or the grocery store during a busy hour. Take a look at all the women. How many of them have the ‘perfect bodies’ that you see on television? You will find that a majority of people do not look anything like those people on television. Go out and really take that truth in. Count the imperfect bodies if you want. It will help you realize that you are not the only one who isn’t on a magazine cover. I think everyone should eat as much healthy food as possible and get regular exercise. Any healthy person, big or small, is beautiful to me. Taking good care of your body will help you feel attractive. If you begin to love your body, so will other people. Emotional health is the key to being beautiful. We have to stop the association with thin and beautiful. True beauty has very little to do with your weight or the size jeans you have on. You should take care of your appearance, not try to make your appearance like someone else’s. You are beautiful. Treat yourself right, and forget about what famous people look like. Just be you.
Do you think you look fat? I certainly do sometimes. I guess it depends on what I wear. Even though I am not as big as many women around me, I still feel fat. Would a doctor consider me overweight? Probably not. I am within the healthy weight range for my height. The same might be true for you, but you probably still fat. Reasons why we women feel this way The media. It’s almost cliché to talk about the images in the media. The pictures of perfect women, and the skinny actresses are flooding our senses constantly. It doesn’t matter whether you are watching television, standing in line at the grocery store, or surfing the web, you are bound to see some half dressed ‘sexy’ and ‘perfect’ female body with a frail hour glass shape. The medium to large chest size, flat tummy and shapely thighs is on magazine covers, in commercials and on the big screen all the time. The problem is that we can’t help but compare ourselves. We know that we don’t look like them, so we tell ourselves that we need to lose weight. We all want to look like someone else. Seriously, how often do you hear a woman say, "I love my body?" The words of other women. Have you ever found yourself making negative comments about the way another woman looks? Has anyone ever told you that you look fat? How about, "you should work out more," or somehow made fun of you because of your size? Women are a ton more critical than men (in general) about the weight and shape of our bodies. We are in constant competition with each other. How can we feel better about ourselves? It is important to understand that the images we see are hardly the real bodies of those women. Computer imaging is incredibly advanced, and every little imperfection is digitally altered. As far as the movies go, you would be surprised at how the angles of the camera and the pose of the actress can make them appear thinner than they are. It’s not all real. Another thing that you must consider is that these people are rich. They are paid to look a certain way, play a particular role, and project a certain image. They can afford to eat the highest quality, healthiest food available. If they gain a few pounds, they can spend thousands on a personal trainer or get surgery. They might work long hours for weeks or months at a time, but with millions between paycheck to paycheck, vacation time can be as long as they want it to be. That means they don’t work the nine to five 340 days out of the year and can spend time keeping their bodies perfect. Stop trying to compete. You have to be confident in who you are and love yourself. You are unique and you will never look like anyone else. You will always look your best when you enhance your own best features. Be yourself, inside and out. Don’t let the way other people look dictate how you should look. Observe reality. Go to the mall or the grocery store during a busy hour. Take a look at all the women. How many of them have the ‘perfect bodies’ that you see on television? You will find that a majority of people do not look anything like those people on television. Go out and really take that truth in. Count the imperfect bodies if you want. It will help you realize that you are not the only one who isn’t on a magazine cover. I think everyone should eat as much healthy food as possible and get regular exercise. Any healthy person, big or small, is beautiful to me. Taking good care of your body will help you feel attractive. If you begin to love your body, so will other people. Emotional health is the key to being beautiful. We have to stop the association with thin and beautiful. True beauty has very little to do with your weight or the size jeans you have on. You should take care of your appearance, not try to make your appearance like someone else’s. You are beautiful. Treat yourself right, and forget about what famous people look like. Just be you.
Spirituality May Help Women’s Mental Health
A recent study shows that when women change their patterns regarding a spiritual practice, their mental health suffers.
By Anastacia Mott Austin A recent study done at Temple University explores the question of the role that spirituality plays in mental health. The report’s author, Joanne Maselko, Sc.D, looked at the patterns in adults who had been religious as children but had drifted away from spirituality as adults, as well as other pattern changes in religious participation. "A person’s current level of spirituality is only part of the story," said Maselko, assistant professor of public health at Temple. "We can only get a better understanding of the relationship between health and spirituality by knowing a person’s lifetime religious history." Women who changed their pattern of spiritual participation, whether it was to decrease or increase their involvement, were three times as likely to develop anxiety and other mental health problems as women who had continually stayed active within their church or spiritual practice. The study does not explain the possible life circumstances that might coincide with either a dip or an increase – or a complete change – in spiritual patterns, such as a death in the family or other major life upheavals that might accompany spiritual searching. In men, the effect seemed to be the opposite. Men who had stopped being religiously active or who changed their spiritual patterns were actually less likely to suffer mental health effects than those who had remained consistently active. The study’s author hypothesizes that the reason for the gender difference has to do with social networking within a person’s spiritual circles. Maselko says that women are more connected to that network than men. "Women are simply more integrated into the social networks of their religious communities," says Maselko. "When they stop attending religious services, they lose access to that network and all its potential benefits. Men may not be as integrated into the religious community in the first place and so may not suffer the negative consequences of leaving," Maybe so, but that doesn’t really explain the seeming benefit of leaving a religious circle for men, if the statistics of the study are to be believed. In addition, those who had never been spiritually active did not have significantly different rates of anxiety or other mental health issues than either group in the study. The study, released earlier this year in the journal Social Psychiatry and Psychiatric Epidemiology, involved 278 women and 440 men, and its goal was to examine and compare lifetime religious participation and lifetime psychiatric history. Fifty-one percent of the women had not been spiritually active since their childhoods, and 39% were still involved with a religious practice. The study seems to back up claims that having some kind of spiritual practice acts as an emotional and mental anchor in our lives. At least for women.
By Anastacia Mott Austin A recent study done at Temple University explores the question of the role that spirituality plays in mental health. The report’s author, Joanne Maselko, Sc.D, looked at the patterns in adults who had been religious as children but had drifted away from spirituality as adults, as well as other pattern changes in religious participation. "A person’s current level of spirituality is only part of the story," said Maselko, assistant professor of public health at Temple. "We can only get a better understanding of the relationship between health and spirituality by knowing a person’s lifetime religious history." Women who changed their pattern of spiritual participation, whether it was to decrease or increase their involvement, were three times as likely to develop anxiety and other mental health problems as women who had continually stayed active within their church or spiritual practice. The study does not explain the possible life circumstances that might coincide with either a dip or an increase – or a complete change – in spiritual patterns, such as a death in the family or other major life upheavals that might accompany spiritual searching. In men, the effect seemed to be the opposite. Men who had stopped being religiously active or who changed their spiritual patterns were actually less likely to suffer mental health effects than those who had remained consistently active. The study’s author hypothesizes that the reason for the gender difference has to do with social networking within a person’s spiritual circles. Maselko says that women are more connected to that network than men. "Women are simply more integrated into the social networks of their religious communities," says Maselko. "When they stop attending religious services, they lose access to that network and all its potential benefits. Men may not be as integrated into the religious community in the first place and so may not suffer the negative consequences of leaving," Maybe so, but that doesn’t really explain the seeming benefit of leaving a religious circle for men, if the statistics of the study are to be believed. In addition, those who had never been spiritually active did not have significantly different rates of anxiety or other mental health issues than either group in the study. The study, released earlier this year in the journal Social Psychiatry and Psychiatric Epidemiology, involved 278 women and 440 men, and its goal was to examine and compare lifetime religious participation and lifetime psychiatric history. Fifty-one percent of the women had not been spiritually active since their childhoods, and 39% were still involved with a religious practice. The study seems to back up claims that having some kind of spiritual practice acts as an emotional and mental anchor in our lives. At least for women.
Abnormal Pap Smears
Pap smear tests are proven to be the precise screening modes to detect precancerous abnormalities of cervix. Since its first appearance in 1939, pap smears have lead to significant decline in cervical cancer deaths worldwide. Abnormal pap smears do not always indicate cancer but other cervical cell abnormalities like infections also.
Regular pap smear testing is the best screening method for early diagnosis and cure of cervical cancers that would go undetected otherwise. Abnormal pap results would be an add-on for diagnosing cancer and not a substitute for pelvic examinations in any way. What is a Pap Smear? A pap smear or a pap test is process where the cells of the cervix are collected in an attempt to find early cancerous changes or other signs of inflammation. Women who are sexually active and over the age of 21 years are recommended pap smear testing every year. What are High-risk Factors causing Abnormal Pap Smears?
Human papilloma virus (HPV) infection
History of sexually transmitted illness like herpes and gonorrhea
Sexually active and not using protection
Family history of cancer-cervix
Sex with more than one partner
Smoking and tobacco useWhat do abnormal pap smears mean? Abnormal pap smear basically means there are some unnatural changes in the cervical cytology and pap test is said to be "positive". Your health care provider would exactly interpret to you the exact reason for cell changes. The importance of a positive pap result can be understood by the type of cells seen which decides the possible treatment later. Abnormal Pap tests are interpreted as follows: 1. Benign Changes in Cells Genital herpes, chlamydia, yeast infections, gonorrhoea and estrogen decline in menopause are conditions displaying signs of inflammation on cervix. 2. Stages of Precancerous and Cancerous Cervical Cells
Atypical squamous cells also known as ASCUS shows cell abnormalities resembling cancer but isn’t cancer. Doctors are unsure of why those changes occur and what they mean.
A small percentage of Atypical squamous cells can however be classified as ASC-H which means they should be closely monitored considering a furture possibility of cancer.
Atypical glandular cells are the near-abnormal cells in the endocervical region, considered benign.
Dysplasia means abnormal tissue and not essentially cancer. It is classified as per the degree of cell abnormality.
Mild dysplasia(CIN I): Only the superficial layer of cervix is affected and maybe caused by HPV virus. Pap smear should be repeated within 6 months.
Moderate dysplasia(CIN II): Comparatively more number of abnormal cells are seen
Severe dysplasia(CIN III): Changes in the cells definitely needs further assessment with another procedure It spreads to the deeper tissues and progressing into invasive cervical cancer.
Carcinoma in situ(AIS): Cancerous cells are confined to the surface of the cervix and have not spread to the deeper tissues. Colposcopy and biopsy is a must in CIN II and CIN III cases. Advanced cases of cancer necessitate treatment with LEEP, hysterectomy, laser therapy, and cryotherapy.Squamous intraepithelial lesion (SIL) is another way of addressing the degree of precancerous changes in cells. Low-grade SIL refers to the mild dysplasia(CIN I) described above. High-grade SIL refers to moderate or severe dysplasia (CIN II or CIN III) and adenocarcinoma in citu described above. How reliable are the Abnormal Pap Results? Test results are reliable around 80% times. Sometimes it may show false positive or false negative results. That’s why smear tests should be repeated within a year to avoid missing any abnormalities that couldn’t be detected in the previous test. To achieve a greater accuracy of results the test should be conducted keeping a few things in mind. Test should not be done around the menstruation. No deodorants, sprays, birth control jellies and avoid sex for 48 hours before a pap smear. Other reasons for wrong results would be lesser number of abnormal cells or a small lesion.
Regular pap smear testing is the best screening method for early diagnosis and cure of cervical cancers that would go undetected otherwise. Abnormal pap results would be an add-on for diagnosing cancer and not a substitute for pelvic examinations in any way. What is a Pap Smear? A pap smear or a pap test is process where the cells of the cervix are collected in an attempt to find early cancerous changes or other signs of inflammation. Women who are sexually active and over the age of 21 years are recommended pap smear testing every year. What are High-risk Factors causing Abnormal Pap Smears?
Human papilloma virus (HPV) infection
History of sexually transmitted illness like herpes and gonorrhea
Sexually active and not using protection
Family history of cancer-cervix
Sex with more than one partner
Smoking and tobacco useWhat do abnormal pap smears mean? Abnormal pap smear basically means there are some unnatural changes in the cervical cytology and pap test is said to be "positive". Your health care provider would exactly interpret to you the exact reason for cell changes. The importance of a positive pap result can be understood by the type of cells seen which decides the possible treatment later. Abnormal Pap tests are interpreted as follows: 1. Benign Changes in Cells Genital herpes, chlamydia, yeast infections, gonorrhoea and estrogen decline in menopause are conditions displaying signs of inflammation on cervix. 2. Stages of Precancerous and Cancerous Cervical Cells
Atypical squamous cells also known as ASCUS shows cell abnormalities resembling cancer but isn’t cancer. Doctors are unsure of why those changes occur and what they mean.
A small percentage of Atypical squamous cells can however be classified as ASC-H which means they should be closely monitored considering a furture possibility of cancer.
Atypical glandular cells are the near-abnormal cells in the endocervical region, considered benign.
Dysplasia means abnormal tissue and not essentially cancer. It is classified as per the degree of cell abnormality.
Mild dysplasia(CIN I): Only the superficial layer of cervix is affected and maybe caused by HPV virus. Pap smear should be repeated within 6 months.
Moderate dysplasia(CIN II): Comparatively more number of abnormal cells are seen
Severe dysplasia(CIN III): Changes in the cells definitely needs further assessment with another procedure It spreads to the deeper tissues and progressing into invasive cervical cancer.
Carcinoma in situ(AIS): Cancerous cells are confined to the surface of the cervix and have not spread to the deeper tissues. Colposcopy and biopsy is a must in CIN II and CIN III cases. Advanced cases of cancer necessitate treatment with LEEP, hysterectomy, laser therapy, and cryotherapy.Squamous intraepithelial lesion (SIL) is another way of addressing the degree of precancerous changes in cells. Low-grade SIL refers to the mild dysplasia(CIN I) described above. High-grade SIL refers to moderate or severe dysplasia (CIN II or CIN III) and adenocarcinoma in citu described above. How reliable are the Abnormal Pap Results? Test results are reliable around 80% times. Sometimes it may show false positive or false negative results. That’s why smear tests should be repeated within a year to avoid missing any abnormalities that couldn’t be detected in the previous test. To achieve a greater accuracy of results the test should be conducted keeping a few things in mind. Test should not be done around the menstruation. No deodorants, sprays, birth control jellies and avoid sex for 48 hours before a pap smear. Other reasons for wrong results would be lesser number of abnormal cells or a small lesion.
Women's Health:
Improving Your Self-EsteemEveryday many women wrestle with low self-esteem. Here are some tips on improving your self-image.
Millions of women, from pre-teen years to post-menopause, wrestle daily with low self-esteem. Are you one of those women? Do you know a woman who has a low self-esteem? Struggling with a poor image of yourself can cause depression, eating disorders, and mediocre or subpar performance in school or work. Not realizing your potential and your value as a human being can take a toll on your health and your quality of life. It can also adversely affect your relationships. What causes a low self-esteem? There are a variety of reasons why women in particular struggle with self-worth and body image. Among those reasons are the media, lack of nurture during childhood, peer ridicule, sexual/physical/verbal abuse, and rejection. Some women have a drop in self-esteem due to physical changes in appearance as a result of getting older, gaining weight, or having children. Have you dealt with these issues? On many occasions, it is in the mind alone. Fears and self-doubt can plague a person's mind until there is nothing left of their self-esteem. Regardless of how valuable others may find them, they are unable to see their worth and are constantly putting themselves under examination and comparing themselves to others. Negative thoughts are all that they focus on an all they believe. Does that sound like you? How to improve your self-esteem: First and foremost, I want to tell you that you are not alone in what you feel. I have struggled with my body image and other things about myself, and I did have a low self-esteem for a time. I overcame that, and I want to help you improve your self-image as well. Here's how: Give your appearance time and attention. You are important and valuable enough to spend the time on your hair, make-up, and skin. Eat properly, exercise, and focus on looking put together, looking polished, and looking like you put an effort into how you look. Give your inner-self time and attention. Pray, learn new things, give yourself mental breaks, and feed your mind with positive things. The things that you read, watch, listen to and say all have an effect on you. Don't play music that reinforces the bad feelings that you have, play music that reflects the way that you want to feel. Nurture your inner being, and it will create an outer glow in your physical appearance that people will notice. It's called confidence. Focus on being the best "you" and not "like her." If you find yourself saying, "I want to be like her," cut it out. You can never be her, you can only be you, so stop trying. There may be some similarities between her positive qualities and yours, but your goal really shouldn't be to become someone else. You were meant to be a better version of "you." As a part of making an effort to be yourself, stop making comparisons between yourself and other women. Just don't do it. Get away from negativity and drama. If your friends, family, or coworkers bring you down, take a step back. Spend less time around them, stop playing what they say over and over again in your mind, and rid yourself of the poison. You are too special to sit around and take it when someone is putting you down and confirming your reasons for self-doubt. Get away as fast as you can. Make a list of your favorite attributes. Think of at least one physical characteristic and one personality trait that you like about yourself. If you can think of more, that is great. Write it down or type it up. If there are things that you don't like about yourself, make an effort to change it if you can. If you don't like something about yourself simply because of what others think, or if it is something that you can't change, let it go. You are more than likely just fine the way you are. Make a list of things that you are good at. Write it down (or type it up) and do those things more often, or even perfect those skills. The more you do things that you do well, the better you will feel about your abilities. Also, don't be afraid to learn how to do new things, because you may find something else that you can be really good at. Ultimately, the key to improving your self-esteem is to believe in yourself. If you want to be more attractive, own your beauty and act confident. You are more beautiful than you think you are, and you can accomplish more than you dream about. Shun the fears and doubts that hold you back, and choose to believe that you are a valuable individual. I know that you can do it, you just have to realize it for yourself.
Millions of women, from pre-teen years to post-menopause, wrestle daily with low self-esteem. Are you one of those women? Do you know a woman who has a low self-esteem? Struggling with a poor image of yourself can cause depression, eating disorders, and mediocre or subpar performance in school or work. Not realizing your potential and your value as a human being can take a toll on your health and your quality of life. It can also adversely affect your relationships. What causes a low self-esteem? There are a variety of reasons why women in particular struggle with self-worth and body image. Among those reasons are the media, lack of nurture during childhood, peer ridicule, sexual/physical/verbal abuse, and rejection. Some women have a drop in self-esteem due to physical changes in appearance as a result of getting older, gaining weight, or having children. Have you dealt with these issues? On many occasions, it is in the mind alone. Fears and self-doubt can plague a person's mind until there is nothing left of their self-esteem. Regardless of how valuable others may find them, they are unable to see their worth and are constantly putting themselves under examination and comparing themselves to others. Negative thoughts are all that they focus on an all they believe. Does that sound like you? How to improve your self-esteem: First and foremost, I want to tell you that you are not alone in what you feel. I have struggled with my body image and other things about myself, and I did have a low self-esteem for a time. I overcame that, and I want to help you improve your self-image as well. Here's how: Give your appearance time and attention. You are important and valuable enough to spend the time on your hair, make-up, and skin. Eat properly, exercise, and focus on looking put together, looking polished, and looking like you put an effort into how you look. Give your inner-self time and attention. Pray, learn new things, give yourself mental breaks, and feed your mind with positive things. The things that you read, watch, listen to and say all have an effect on you. Don't play music that reinforces the bad feelings that you have, play music that reflects the way that you want to feel. Nurture your inner being, and it will create an outer glow in your physical appearance that people will notice. It's called confidence. Focus on being the best "you" and not "like her." If you find yourself saying, "I want to be like her," cut it out. You can never be her, you can only be you, so stop trying. There may be some similarities between her positive qualities and yours, but your goal really shouldn't be to become someone else. You were meant to be a better version of "you." As a part of making an effort to be yourself, stop making comparisons between yourself and other women. Just don't do it. Get away from negativity and drama. If your friends, family, or coworkers bring you down, take a step back. Spend less time around them, stop playing what they say over and over again in your mind, and rid yourself of the poison. You are too special to sit around and take it when someone is putting you down and confirming your reasons for self-doubt. Get away as fast as you can. Make a list of your favorite attributes. Think of at least one physical characteristic and one personality trait that you like about yourself. If you can think of more, that is great. Write it down or type it up. If there are things that you don't like about yourself, make an effort to change it if you can. If you don't like something about yourself simply because of what others think, or if it is something that you can't change, let it go. You are more than likely just fine the way you are. Make a list of things that you are good at. Write it down (or type it up) and do those things more often, or even perfect those skills. The more you do things that you do well, the better you will feel about your abilities. Also, don't be afraid to learn how to do new things, because you may find something else that you can be really good at. Ultimately, the key to improving your self-esteem is to believe in yourself. If you want to be more attractive, own your beauty and act confident. You are more beautiful than you think you are, and you can accomplish more than you dream about. Shun the fears and doubts that hold you back, and choose to believe that you are a valuable individual. I know that you can do it, you just have to realize it for yourself.
The Smart Woman’s Guide
The Smart Woman’s Guide to Midlife and BeyondNew book written by two female doctors, explores how to stay healthy after 50. Includes real life patient cases, remedies suggestions delivered with humor and positivity.
Smart women understand that taking care of their health is essential to maintaining an active lifestyle. This comprehensive guide shows you how to work with your body instead of against it to stay healthy and happy through menopause and beyond. Written by two practicing doctors who have been close girlfriends since they met during medical training at the Johns Hopkins Hospital, The Smart Woman's Guide to Midlife and Beyond includes the doctors' own personal experiences, patient stories from their medical practices, and all the information you need to age with good health, grace, and humor. Includes the information you need to: -- Care for your whole body to prevent common diseases -- Learn which health issues are normal, which are serious, and what to do about them -- Overcome memory loss, depression, and anxiety -- Understand menopause and hormone replacement therapy -- Nourish and protect your skin and hair -- Choose the right vitamin supplements for you -- Find out whether or not treatments like massage and acupuncture will work for you -- Know when to share your concerns with your doctor or healthcare practitioner -- Create a personal Health Maintenance Schedule to keep your health on track "The Smart Woman's Guide to Midlife and Beyond is a complete, holistic, and state-of-the-art road map for any woman who is motivated to become a more effective steward of her health. The authors' relaxed, personal, and insightful style makes critical health information accessible. This book is a must-have for any woman inspired to improve her health trajectory." --Mark C. Pettus MD, FACP, medical director of the Kripalu Institute for Integrated Healing and author of It's All in Your Head
Smart women understand that taking care of their health is essential to maintaining an active lifestyle. This comprehensive guide shows you how to work with your body instead of against it to stay healthy and happy through menopause and beyond. Written by two practicing doctors who have been close girlfriends since they met during medical training at the Johns Hopkins Hospital, The Smart Woman's Guide to Midlife and Beyond includes the doctors' own personal experiences, patient stories from their medical practices, and all the information you need to age with good health, grace, and humor. Includes the information you need to: -- Care for your whole body to prevent common diseases -- Learn which health issues are normal, which are serious, and what to do about them -- Overcome memory loss, depression, and anxiety -- Understand menopause and hormone replacement therapy -- Nourish and protect your skin and hair -- Choose the right vitamin supplements for you -- Find out whether or not treatments like massage and acupuncture will work for you -- Know when to share your concerns with your doctor or healthcare practitioner -- Create a personal Health Maintenance Schedule to keep your health on track "The Smart Woman's Guide to Midlife and Beyond is a complete, holistic, and state-of-the-art road map for any woman who is motivated to become a more effective steward of her health. The authors' relaxed, personal, and insightful style makes critical health information accessible. This book is a must-have for any woman inspired to improve her health trajectory." --Mark C. Pettus MD, FACP, medical director of the Kripalu Institute for Integrated Healing and author of It's All in Your Head
The Critical Health
The Critical Health Test Every Woman Should Have
Many women are leery of pap smears and put them off as long as possible, especially if they aren’t having any physical symptoms of a problem. But waiting for symptoms to show up could be deadly. Every woman who has ever been to a doctor for a physical has been asked, "When was your last pap smear?" Although it’s not the most pleasant test in the world, a pap smear can save your life. This quick and relatively painless test can help prevent the onslaught of serious diseases.
Human papillomavirus is the most common sexually transmitted infection (STI). The virus infects the skin and mucous membranes. There are more than 40 HPV types that can infect the genitals, but you cannot see HPV. Most people who become infected with HPV do not even know they have it; they do not develop symptoms or health problems. But sometimes, certain types of HPV can cause cervical cancer and other less common cancers. HPV types are often referred to as "low-risk" or "high-risk" based on whether they put a person at risk for cancer. In 90% of cases, the body’s immune system clears the HPV infection naturally within two years. HPV is a sexually transmitted disease, but a person can have HPV even if years have passed since he or she had sex. Most infected persons do not realize they are infected or that they are passing the virus to a sex partner.
Chlamydia is especially dangerous for women if it is not treated. It is the most frequently reported sexually transmitted disease (STD) in the United States. An estimated 2.8 million Americans get chlamydia each year. Women are often reinfected, meaning they get the STD again if their sexual partners are not treated. Reinfections place women at higher risk for serious reproductive health complications, including infertility. Chlamydia is known as a "silent" disease because 75% of infected women and at least half of infected men have no symptoms. If symptoms do occur, they usually appear within 1 to 3 weeks of exposure, so the infection is often not diagnosed or treated until there are complications.
Trichomoniasis is a common STD that affects both women and men, although symptoms are more common in women. Trichomoniasis is the most common curable STD in young, sexually active women. An estimated 7.4 million new cases occur each year in women, and symptoms usually don’t appear until 5 to 28 days after exposure. The disease can be treated with prescription drugs, but having trichomoniasis once does not protect a person from getting it again. Following successful treatment, people can still be susceptible to re-infection.
Pelvic inflammatory disease is a general term that refers to infection of the uterus, fallopian tubes, and other reproductive organs. It is a common and serious complication of some STDs, especially chlamydia and gonorrhea. PID can damage the fallopian tubes and tissues in and near the uterus and ovaries. PID can lead to serious consequences including infertility, ectopic pregnancy (a pregnancy in the fallopian tube or elsewhere outside of the womb), abscess formation, and chronic pelvic pain. Each year in the United States, it is estimated that more than 1 million women experience an episode of acute PID. More than 100,000 women become infertile each year as a result of PID, and a large proportion of the ectopic pregnancies occurring every year are due to the consequences of PID.
These diseases and many others can be discovered before they ruin your life. Just a few minutes in the doctor’s office, a little bit of discomfort, and a few days waiting for test results is well worth it. For more information about these conditions and other diseases that a pap smear can diagnose, visit the website for the Centers for Disease Control (www.cdc.gov).
Many women are leery of pap smears and put them off as long as possible, especially if they aren’t having any physical symptoms of a problem. But waiting for symptoms to show up could be deadly. Every woman who has ever been to a doctor for a physical has been asked, "When was your last pap smear?" Although it’s not the most pleasant test in the world, a pap smear can save your life. This quick and relatively painless test can help prevent the onslaught of serious diseases.
Human papillomavirus is the most common sexually transmitted infection (STI). The virus infects the skin and mucous membranes. There are more than 40 HPV types that can infect the genitals, but you cannot see HPV. Most people who become infected with HPV do not even know they have it; they do not develop symptoms or health problems. But sometimes, certain types of HPV can cause cervical cancer and other less common cancers. HPV types are often referred to as "low-risk" or "high-risk" based on whether they put a person at risk for cancer. In 90% of cases, the body’s immune system clears the HPV infection naturally within two years. HPV is a sexually transmitted disease, but a person can have HPV even if years have passed since he or she had sex. Most infected persons do not realize they are infected or that they are passing the virus to a sex partner.
Chlamydia is especially dangerous for women if it is not treated. It is the most frequently reported sexually transmitted disease (STD) in the United States. An estimated 2.8 million Americans get chlamydia each year. Women are often reinfected, meaning they get the STD again if their sexual partners are not treated. Reinfections place women at higher risk for serious reproductive health complications, including infertility. Chlamydia is known as a "silent" disease because 75% of infected women and at least half of infected men have no symptoms. If symptoms do occur, they usually appear within 1 to 3 weeks of exposure, so the infection is often not diagnosed or treated until there are complications.
Trichomoniasis is a common STD that affects both women and men, although symptoms are more common in women. Trichomoniasis is the most common curable STD in young, sexually active women. An estimated 7.4 million new cases occur each year in women, and symptoms usually don’t appear until 5 to 28 days after exposure. The disease can be treated with prescription drugs, but having trichomoniasis once does not protect a person from getting it again. Following successful treatment, people can still be susceptible to re-infection.
Pelvic inflammatory disease is a general term that refers to infection of the uterus, fallopian tubes, and other reproductive organs. It is a common and serious complication of some STDs, especially chlamydia and gonorrhea. PID can damage the fallopian tubes and tissues in and near the uterus and ovaries. PID can lead to serious consequences including infertility, ectopic pregnancy (a pregnancy in the fallopian tube or elsewhere outside of the womb), abscess formation, and chronic pelvic pain. Each year in the United States, it is estimated that more than 1 million women experience an episode of acute PID. More than 100,000 women become infertile each year as a result of PID, and a large proportion of the ectopic pregnancies occurring every year are due to the consequences of PID.
These diseases and many others can be discovered before they ruin your life. Just a few minutes in the doctor’s office, a little bit of discomfort, and a few days waiting for test results is well worth it. For more information about these conditions and other diseases that a pap smear can diagnose, visit the website for the Centers for Disease Control (www.cdc.gov).
Prolapsed Uterus
When uterus is descended from its position, the condition is referred to as prolapsed uterus. Here is useful information about uterine prolapse.
Uterus is one of the important organs of female reproductive system. It is normally located in the pelvis with different muscles, ligaments and tissues. Sometimes, during childbirth or difficult delivery, these muscles become weak. With aging, there is a natural loss of estrogen, due to which uterus can collapse into the vaginal canal. This condition is known as prolapsed uterus or uterine prolapse. Some other conditions that weaken the muscles that hold the uterus in place include cystocele (herniation of upper front vaginal wall), enterocele (herniation of upper rear vaginal wall) and rectocele (herniation of lower rear vaginal wall). Uterine prolapse is of three types such as first-degree prolapse, second-degree prolapse and third-degree prolapse. In first-degree prolapse, uterus collapses into upper vagina. In second-degree prolapse, cervix sticks to the opening of vagina. In third-degree uterine prolapse, cervix or entire uterus is outside the vagina. This condition is known as procidentia. Causes of Prolapsed Uterus Pregnancy, multiple childbirths with normal childbirth through vagina is the main cause of uterine prolapse. Trauma occurred during childbirth and difficult delivery, are the major causes of weakening and stretching of supporting muscles and tissues, resulting in uterine prolapse. Loss of muscle tone related to aging and decreased levels of circulating estrogen after menopause are also responsible for a prolapsed uterus. Certain conditions such as chronic cough due to asthma or bronchitis pelvic tumors or straining due to constipation cause increased pressure in abdomen, which may result in uterine prolapse. Some other causes of prolapsed uterus are obesity, radical surgery in the pelvic area and excess weight lifting. Symptoms of Prolapsed Uterus In case of mild uterine prolapse, there may be no significant symptoms. In case of moderate and severer uterine prolapse, following symptoms can be found:
Tissue protruding from the vagina
Sensation of heaviness or pulling in the pelvis
Lower back pain
Urinary difficulties such as urine leakage or urge incontinence
Trouble having a bowel movement
Painful sexual intercourse
Difficulty in walkingThese symptoms of prolapsed uterus should not be neglected. If left untreated, there may develop some severe complications. In case of severe uterine prolapse, part of vaginal lining is exposed outside the body, which can cause vaginal ulcers. In some cases, the sores may get infected. In some cases, there may be a prolapse of other pelvic organs such as rectum and bladder. It can cause difficulty in urination and increased risk of urinary tract infections Diagnosis of Uterine Prolapse A pelvic examination is required for the diagnosis of uterine prolapse. It is done in standing and lying down position. In case of ureteral obstruction due to complete prolapse, renal sonography or intravenous pyelogram is required. Ultrasound is done to rule out other pelvic problems. Treatment for Prolapsed Uterus In case of mild prolapse with no symptoms, medical treatment is not required. Various treatment options include lifestyle changes, vaginal pessary and surgery. If you are overweight, then it is necessary to achieve and maintain a healthy weight. You can try some exercises (Kegel exercises) to strengthen the pelvic floor muscles. A vaginal pessary that fits inside the vagina is helpful for holding the uterus in place. Estrogen cream or suppository ovules or rings inserted into vagina help restore the strength of muscles and supporting tissues. If these treatment options fail to relieve the symptoms, then surgical option is advised. It requires vaginal hysterectomy, in which uterus as well as excess vaginal tissues are removed. You can prevent the uterine prolapse by maintaining a healthy weight, practicing Kegel exercises and preventing coughing. Besides, for a woman's health, regular exercises and maintaining a healthy body weight are quite beneficial too.
Uterus is one of the important organs of female reproductive system. It is normally located in the pelvis with different muscles, ligaments and tissues. Sometimes, during childbirth or difficult delivery, these muscles become weak. With aging, there is a natural loss of estrogen, due to which uterus can collapse into the vaginal canal. This condition is known as prolapsed uterus or uterine prolapse. Some other conditions that weaken the muscles that hold the uterus in place include cystocele (herniation of upper front vaginal wall), enterocele (herniation of upper rear vaginal wall) and rectocele (herniation of lower rear vaginal wall). Uterine prolapse is of three types such as first-degree prolapse, second-degree prolapse and third-degree prolapse. In first-degree prolapse, uterus collapses into upper vagina. In second-degree prolapse, cervix sticks to the opening of vagina. In third-degree uterine prolapse, cervix or entire uterus is outside the vagina. This condition is known as procidentia. Causes of Prolapsed Uterus Pregnancy, multiple childbirths with normal childbirth through vagina is the main cause of uterine prolapse. Trauma occurred during childbirth and difficult delivery, are the major causes of weakening and stretching of supporting muscles and tissues, resulting in uterine prolapse. Loss of muscle tone related to aging and decreased levels of circulating estrogen after menopause are also responsible for a prolapsed uterus. Certain conditions such as chronic cough due to asthma or bronchitis pelvic tumors or straining due to constipation cause increased pressure in abdomen, which may result in uterine prolapse. Some other causes of prolapsed uterus are obesity, radical surgery in the pelvic area and excess weight lifting. Symptoms of Prolapsed Uterus In case of mild uterine prolapse, there may be no significant symptoms. In case of moderate and severer uterine prolapse, following symptoms can be found:
Tissue protruding from the vagina
Sensation of heaviness or pulling in the pelvis
Lower back pain
Urinary difficulties such as urine leakage or urge incontinence
Trouble having a bowel movement
Painful sexual intercourse
Difficulty in walkingThese symptoms of prolapsed uterus should not be neglected. If left untreated, there may develop some severe complications. In case of severe uterine prolapse, part of vaginal lining is exposed outside the body, which can cause vaginal ulcers. In some cases, the sores may get infected. In some cases, there may be a prolapse of other pelvic organs such as rectum and bladder. It can cause difficulty in urination and increased risk of urinary tract infections Diagnosis of Uterine Prolapse A pelvic examination is required for the diagnosis of uterine prolapse. It is done in standing and lying down position. In case of ureteral obstruction due to complete prolapse, renal sonography or intravenous pyelogram is required. Ultrasound is done to rule out other pelvic problems. Treatment for Prolapsed Uterus In case of mild prolapse with no symptoms, medical treatment is not required. Various treatment options include lifestyle changes, vaginal pessary and surgery. If you are overweight, then it is necessary to achieve and maintain a healthy weight. You can try some exercises (Kegel exercises) to strengthen the pelvic floor muscles. A vaginal pessary that fits inside the vagina is helpful for holding the uterus in place. Estrogen cream or suppository ovules or rings inserted into vagina help restore the strength of muscles and supporting tissues. If these treatment options fail to relieve the symptoms, then surgical option is advised. It requires vaginal hysterectomy, in which uterus as well as excess vaginal tissues are removed. You can prevent the uterine prolapse by maintaining a healthy weight, practicing Kegel exercises and preventing coughing. Besides, for a woman's health, regular exercises and maintaining a healthy body weight are quite beneficial too.
YOUR DIET
CHICKEN>> Why it belongs in your cart: The bird is particularly rich in the amino acid leucine. Preliminary evidence reported in the August 2006 European Journal of Applied Physiology suggests that leucine supplements enhance athletic performance by helping to facilitate efficient protein synthesis in athletes. Chicken is also a low-fat source of high-quality protein that boasts a number of vitamins and minerals which contribute to peak energy levels.>> Choose the best: Fresh chicken should be in clean packages that are sealed tight and cold, while frozen chicken should be rock-solid to the touch. Look for products with no more than 7 grams of fat in a 3- ounce serving.>> Make-ahead meals: Roast a small whole chicken when you have a few hours at home, then feast on it for several days: once when it comes out of the oven, then as part of soft tortilla wraps made with reducedfat cheese and chopped vegetables, and again as chicken salad made with chopped grapes or minced celery and fat-free plain yogurt.
PORK TENDERLOIN>> Why it belongs in your cart: With its juicy, flavorful texture, you'd think pork tenderloin was full of fat. On the contrary, it contains about the same amount of fat as a boneless, skinless chicken breast, according to recently released numbers by the United States Department of Agriculture (USDA). It's also a stellar source of niacin, one of the eight B vitamins that help break down the carbohydrates, fats and protein in food and convert it to energy your body can use. Niacin is also involved in maintaining the health of your nervous system.>> Choose the best: There's very little waste when it comes to pork tenderloin, so choose a package according to the number of people eating. Figure about 4—6 ounces per person. Sealed packages of tenderloin may be kept in the refrigerator for up to four days before cooking. Keep it longer by storing in the freezer for up to six months—just make sure each piece of meat is well wrapped in specially coated freezer paper (place the waxed side against the meat) or heavy-duty aluminum foil, polyethylene film or a zip-top plastic freezer bag.>> Make it a staple: Slice a tenderloin crosswise into medallions, sauté in a bit of olive oil and serve over a whole grain such as brown rice. Pork tenderloin is at its best when prepared with an added spice rub or a flavor-packed sauce, or when it's marinated in the refrigerator for 30 minutes before cooking.
95%-LEAN GROUND BEEF>> Why it belongs in your cart: Don't reach for just any type of ground beef—there's a big difference in nutritional value. A serving of 95%- lean ground beef (about 3 ounces) serves up an additional 6 grams of protein (21 grams total) and saves 150 calories and 9 grams of fat over its fattier counterpart, 75%-lean ground beef. Like other meats (and eggs), beef boasts high-quality protein, which means it provides all the amino acids you need to maintain and build muscle. A 2005 Journal of Nutrition study found that diets rich in high-quality protein make weight control easier for active women by helping them retain muscle while shedding fat.>> Choose the best: Shop for meat last to keep it cool longer, and take it home immediately to store in the refrigerator or freezer. Choose ground-beef packages that are cold and tightly wrapped. Unlike other cuts of fresh beef, the surface of ground beef is generally reddishbrown because it's exposed to air during processing. As with any meat, defrost frozen ground beef only in the refrigerator—do not leave it out on the counter. When you use the microwave for defrosting, cook beef immediately.
YOGURT>> Why it belongs in your cart: Yogurt contains protein, but its stellar calcium content is why it's worth eating. Calcium may help women stay slim as long as they continue to exercise and eat a balanced diet. The most convincing explanation for how calcium might exert its slimming effects is that a low calcium intake is known to increase the concentration of calcium within cells, thus signaling to the body that it needs more fat. This, in turn, inhibits fat breakdown. In addition to protein and calcium, yogurt supplies live active cultures to enhance digestive health and Choose the best: Go for plain low-fat or fat-free yogurt. Choose a brand with live active cultures that provides no more than 120 calories and 2 grams of fat per cup and supplies 40% of the daily value for calcium (400 mg) and 2 grams of fiber.>> Make it your go-to condiment: Serve yogurt over fruit salad, use it as the base for vegetable and fruit dips, prepare smoothies with it, stir into whole-grain cereal, or top a baked potato with yogurt and herbs
PORK TENDERLOIN>> Why it belongs in your cart: With its juicy, flavorful texture, you'd think pork tenderloin was full of fat. On the contrary, it contains about the same amount of fat as a boneless, skinless chicken breast, according to recently released numbers by the United States Department of Agriculture (USDA). It's also a stellar source of niacin, one of the eight B vitamins that help break down the carbohydrates, fats and protein in food and convert it to energy your body can use. Niacin is also involved in maintaining the health of your nervous system.>> Choose the best: There's very little waste when it comes to pork tenderloin, so choose a package according to the number of people eating. Figure about 4—6 ounces per person. Sealed packages of tenderloin may be kept in the refrigerator for up to four days before cooking. Keep it longer by storing in the freezer for up to six months—just make sure each piece of meat is well wrapped in specially coated freezer paper (place the waxed side against the meat) or heavy-duty aluminum foil, polyethylene film or a zip-top plastic freezer bag.>> Make it a staple: Slice a tenderloin crosswise into medallions, sauté in a bit of olive oil and serve over a whole grain such as brown rice. Pork tenderloin is at its best when prepared with an added spice rub or a flavor-packed sauce, or when it's marinated in the refrigerator for 30 minutes before cooking.
95%-LEAN GROUND BEEF>> Why it belongs in your cart: Don't reach for just any type of ground beef—there's a big difference in nutritional value. A serving of 95%- lean ground beef (about 3 ounces) serves up an additional 6 grams of protein (21 grams total) and saves 150 calories and 9 grams of fat over its fattier counterpart, 75%-lean ground beef. Like other meats (and eggs), beef boasts high-quality protein, which means it provides all the amino acids you need to maintain and build muscle. A 2005 Journal of Nutrition study found that diets rich in high-quality protein make weight control easier for active women by helping them retain muscle while shedding fat.>> Choose the best: Shop for meat last to keep it cool longer, and take it home immediately to store in the refrigerator or freezer. Choose ground-beef packages that are cold and tightly wrapped. Unlike other cuts of fresh beef, the surface of ground beef is generally reddishbrown because it's exposed to air during processing. As with any meat, defrost frozen ground beef only in the refrigerator—do not leave it out on the counter. When you use the microwave for defrosting, cook beef immediately.
YOGURT>> Why it belongs in your cart: Yogurt contains protein, but its stellar calcium content is why it's worth eating. Calcium may help women stay slim as long as they continue to exercise and eat a balanced diet. The most convincing explanation for how calcium might exert its slimming effects is that a low calcium intake is known to increase the concentration of calcium within cells, thus signaling to the body that it needs more fat. This, in turn, inhibits fat breakdown. In addition to protein and calcium, yogurt supplies live active cultures to enhance digestive health and Choose the best: Go for plain low-fat or fat-free yogurt. Choose a brand with live active cultures that provides no more than 120 calories and 2 grams of fat per cup and supplies 40% of the daily value for calcium (400 mg) and 2 grams of fiber.>> Make it your go-to condiment: Serve yogurt over fruit salad, use it as the base for vegetable and fruit dips, prepare smoothies with it, stir into whole-grain cereal, or top a baked potato with yogurt and herbs
Nutrition
Do you dash down the aisles of the grocery store, tossing only familiar foods into your cart because you're too busy working, training and feeding your family to consider anything else? If so, you may be missing out on good nutrition. The best way to ensure that you perform optimally and recover fully—as well as keep your family healthy—is to stock your kitchen with these must-have items for the active woman.
ROMAINE LETTUCE>> Why it belongs in your cart: The darker green leaves of romaine do more to boost bone health than its iceberg cousin because they offer more vitamin K—about 4 1/2 times more—which is needed to make bone protein. Women with the highest concentrations of vitamin K in their diets (at least 109 mcg per day, the amount in roughly 2 cups of romaine) have the most fractureresistant bones, according to a 1999 study in the American Journal of Clinical Nutrition. Romaine also provides folate, a B vitamin you need to prevent a type of anemia that saps your energy and derails your workout routine. Just 1 cup of romaine supplies 75 mg of folate, nearly 25% of what women require on a daily basis.>>Choose the best: Pick brightly colored romaine with no tears or discoloration in the outer leaves. Just before eating, wash romaine with warm running water to gently remove dirt and debris. To save time and minimize waste, choose precut, prewashed lettuce.
SWEET POTATOES>> Why they belong in your cart: Sweet potatoes are a slow-digesting carb that stabilizes blood-sugar and insulin levels—meaning more endurance, less hunger and less stored bodyfat. As a result, it's a great preworkout carbohydrate that provides potassium by the boatload. Sweet potatoes also contain the most carotenoids of all vegetables. Carotenoids ward off cell damage from everyday metabolism and challenging physical activity.>> Choose the best: Select mediumsized, firm sweet potatoes with no cracks or bruises on the skin. Do not refrigerate; instead, store in a cool, dark, dry place.>> Make it a favorite: You can microwave sweet potatoes on high for 4—6 minutes or until soft, or bake them for about 40 minutes at 400 degrees F. A great treat is to slice peeled sweet potato into wedges, coat lightly with olive oil, then roast on a baking sheet at 400 degrees F until tender, about 15—20 minutes. Eat a warm whole sweet potato as is or top with fat-free sour cream or yogurt. Other serving options: Mash a cooked sweet potato with 2 tablespoons of orange juice rather than butter and brown sugar. Slice cold, cooked, peeled potatoes for snacks and side dishes, or add to a turkey wrap.
BERRIES>> Why they belong in your cart: Any berry is good for you, so take your pick from blueberries, raspberries, strawberries and cranberries, to name a few. Berries contain a bevy of nutrients, including powerful antioxidants and vitamins that ward off cell damage and foster cell repair. Berries are also natural pain-relievers. The anthocyanins (beneficial plant compounds) in blueberries, raspberries and strawberries ease postworkout muscle aches. Since berries are bursting with water, they're relatively low in calories for the good nutrition they provide.>> Choose the best: When possible, purchase locally grown berries and use within a day or two to prevent spoilage. Choose berries that are firm, bright and uniform in color. Turn over clear packages to check for juice "weeping" or damage at the bottom of the container. Refrigerate fresh berries immediately and wash them only when you're ready to eat.
KIWIFRUIT>>Why it belongs in your cart: Ounce for ounce, kiwifruit are higher in vitamin C than any other fruit, with the exception of guava. If you've never tried this small fuzzy fruit, it's time to be adventurous. Getting enough vitamin C is critical for burning fat during exercise, according to a report in Nutrition & Metabolism. Vitamin C is involved in the production of carnitine, a compound crucial to fat oxidation. In the study, those people with marginal levels of vitamin C used significantly less fat for energy than those with an adequate amount in their blood. Thus, inadequate vitamin C in the diet may work against weight control, even in people who work out regularly. In addition, two medium kiwis—about 100 calories worth—provide more potassium than a medium banana.>> Choose the best: Avoid fruit with bruises or wet spots. Plump kiwi that yield to gentle pressure provide the sweetest flavor. Ripen firmer kiwis in a paper bag for 2—3 days on the countertop, then refrigerate.>>Make it a staple: Cut kiwi in half as you would a grapefruit and scoop out the fruit with a small spoon. Or peel with a paring then slice or cut into chunks for salads. Combine kiwi with pineapple and mandarin oranges for a tropical fruit salad.
ROMAINE LETTUCE>> Why it belongs in your cart: The darker green leaves of romaine do more to boost bone health than its iceberg cousin because they offer more vitamin K—about 4 1/2 times more—which is needed to make bone protein. Women with the highest concentrations of vitamin K in their diets (at least 109 mcg per day, the amount in roughly 2 cups of romaine) have the most fractureresistant bones, according to a 1999 study in the American Journal of Clinical Nutrition. Romaine also provides folate, a B vitamin you need to prevent a type of anemia that saps your energy and derails your workout routine. Just 1 cup of romaine supplies 75 mg of folate, nearly 25% of what women require on a daily basis.>>Choose the best: Pick brightly colored romaine with no tears or discoloration in the outer leaves. Just before eating, wash romaine with warm running water to gently remove dirt and debris. To save time and minimize waste, choose precut, prewashed lettuce.
SWEET POTATOES>> Why they belong in your cart: Sweet potatoes are a slow-digesting carb that stabilizes blood-sugar and insulin levels—meaning more endurance, less hunger and less stored bodyfat. As a result, it's a great preworkout carbohydrate that provides potassium by the boatload. Sweet potatoes also contain the most carotenoids of all vegetables. Carotenoids ward off cell damage from everyday metabolism and challenging physical activity.>> Choose the best: Select mediumsized, firm sweet potatoes with no cracks or bruises on the skin. Do not refrigerate; instead, store in a cool, dark, dry place.>> Make it a favorite: You can microwave sweet potatoes on high for 4—6 minutes or until soft, or bake them for about 40 minutes at 400 degrees F. A great treat is to slice peeled sweet potato into wedges, coat lightly with olive oil, then roast on a baking sheet at 400 degrees F until tender, about 15—20 minutes. Eat a warm whole sweet potato as is or top with fat-free sour cream or yogurt. Other serving options: Mash a cooked sweet potato with 2 tablespoons of orange juice rather than butter and brown sugar. Slice cold, cooked, peeled potatoes for snacks and side dishes, or add to a turkey wrap.
BERRIES>> Why they belong in your cart: Any berry is good for you, so take your pick from blueberries, raspberries, strawberries and cranberries, to name a few. Berries contain a bevy of nutrients, including powerful antioxidants and vitamins that ward off cell damage and foster cell repair. Berries are also natural pain-relievers. The anthocyanins (beneficial plant compounds) in blueberries, raspberries and strawberries ease postworkout muscle aches. Since berries are bursting with water, they're relatively low in calories for the good nutrition they provide.>> Choose the best: When possible, purchase locally grown berries and use within a day or two to prevent spoilage. Choose berries that are firm, bright and uniform in color. Turn over clear packages to check for juice "weeping" or damage at the bottom of the container. Refrigerate fresh berries immediately and wash them only when you're ready to eat.
KIWIFRUIT>>Why it belongs in your cart: Ounce for ounce, kiwifruit are higher in vitamin C than any other fruit, with the exception of guava. If you've never tried this small fuzzy fruit, it's time to be adventurous. Getting enough vitamin C is critical for burning fat during exercise, according to a report in Nutrition & Metabolism. Vitamin C is involved in the production of carnitine, a compound crucial to fat oxidation. In the study, those people with marginal levels of vitamin C used significantly less fat for energy than those with an adequate amount in their blood. Thus, inadequate vitamin C in the diet may work against weight control, even in people who work out regularly. In addition, two medium kiwis—about 100 calories worth—provide more potassium than a medium banana.>> Choose the best: Avoid fruit with bruises or wet spots. Plump kiwi that yield to gentle pressure provide the sweetest flavor. Ripen firmer kiwis in a paper bag for 2—3 days on the countertop, then refrigerate.>>Make it a staple: Cut kiwi in half as you would a grapefruit and scoop out the fruit with a small spoon. Or peel with a paring then slice or cut into chunks for salads. Combine kiwi with pineapple and mandarin oranges for a tropical fruit salad.
the Best Women's Gym in America
Lucille Roberts Builds the Best Women's Gym in America - And Revolutionizes the Women's Fitness Industry
Lucille Roberts was a women's health club pioneer, leading the way for millions of women to experience fitness and wellbeing. The following is the story of how Lucille Roberts had the foresight, insight and business acumen to create the best women's gym in America and the only one worthy to bear her name. Please enjoy this success story that has had far-reaching benefits not just for the women's fitness industry, but for all women to discover a better, healthier way of living.Living the American dream, Lucille Roberts created one of the largest women's health club chains in America - improving the lives of millions of women and making her an icon in the women's fitness industry. From humble beginnings emerged a charismatic, visionary woman determined to accomplish her dream.
A Women's Health Club Built with Dedication to Work and FamilyAs a child, Lucille and her family adopted the United States as their homeland after fleeing Russia. Adhering to the strong work and family values her immigrant family impressed upon her; Lucille triumphed in both her personal and professional life with amazing success. Having completed Harvard Business School's Owner/Management Program, Lucille was actively involved in the women's fitness industry and in all aspects of her business, from financing to location procurement to staffing and her unique, infectious style of motivation and inspiration of her growing staff.
A Women's Fitness Industry Pioneer and Expert at Merging Motherhood and Business Lucille Roberts creates the ultimate women's health club for women and family. Her business vision was dedicated to the enrichment of all women through the women's fitness industry philosophy of improving oneself physically, emotionally and financially. At home, Lucille Roberts had the full support of her husband and, with the help of her mother, remained devoted to the upbringing of her two sons. Since the early 70's, Lucille Roberts had been bringing her children to work, an idea recently embraced by corporate America. Lucille's passion for merging motherhood and fitness for women led to her decision to provide day care at her women's health clubs. This idea of Lucille's was launched in the women's fitness industry long before it became fashionable.
This Women's Fitness Industry Leader Provides Betterment for Members and StaffLucille Roberts' had dedication to the betterment of millions of members and thousands of staff of her women's health club. Her all-out commitment to family and business is the reason her employees and clients feel the harmony that the clubs provide with their unique family atmosphere. The dedication she showed to the women's fitness industry also extended into her personal life. She was a member of such business organizations as The Women Business Owners of New York, The American Women's Economic Development Association and the Women Alumnae of Harvard Business School, of which she was a founding member. She was an active member of her community, participating in many fundraising organizations, acting as a mentor in Big Sisters of New York and working with the Mayor's office to offer academic credit to high school students working in her women's health clubs.Her women's health clubs are continuously ranked #1 by regional publications and in the top 15 nationally. And now The Lucille Roberts Organization is about to embark on a major expansion plan and we want you to come along. Discover Lucille's amazing world of women. Join Lucille Roberts today and start improving your life with our comprehensive weight loss, fitness workouts, classes, personal training programs and exciting activities at your local Lucille Roberts.Lucille Roberts' women's health clubs have become a leading chain in the women's fitness industry by providing the most comprehensive...
Programs for weight loss
Fitness classes
And in-depth workouts In addition, Lucille Roberts offers the most advanced
Cardio and fitness equipment
Facilities
And certified fitness trainers in the region Lucille Roberts truly lived the American dream. Her dramatic life story - with its roots on Ellis Island - was fulfilled with the rebirth of Lucille Roberts as an icon in the health and fitness industry. Founder and Director of one of the largest women's health club chains, Lucille Roberts had visionary ideas and the business expertise to succeed. Roberts' savvy business philosophy has catapulted Lucille Roberts Health Clubs to what it is today. Lucille Roberts' passion for fitness and nutrition became a multi-million dollar women's fitness industry empire. Winning business strategies deliver an unparalleled market leader in women's health, weight loss and fitness.
Leadership in the Media and Prestigious AccomplishmentsRoberts has been honored with the award of New York Woman of the Year and was one of the few women to become a member of the Young President's Organization. She authored two books, COMPUTERCISE (Simon and Schuster, NY) and THE LUCILLE ROBERTS 14 DAY MAKEOVER (Ventura Books, NY). She has appeared in The New York Times, The Wall Street Journal, Newsday, Cosmopolitan, and Ladies Home Journal; she has been on television shows from ABC News to Regis and Kathy-Lee, CNBC and numerous other TV shows.
Lucille Roberts was a women's health club pioneer, leading the way for millions of women to experience fitness and wellbeing. The following is the story of how Lucille Roberts had the foresight, insight and business acumen to create the best women's gym in America and the only one worthy to bear her name. Please enjoy this success story that has had far-reaching benefits not just for the women's fitness industry, but for all women to discover a better, healthier way of living.Living the American dream, Lucille Roberts created one of the largest women's health club chains in America - improving the lives of millions of women and making her an icon in the women's fitness industry. From humble beginnings emerged a charismatic, visionary woman determined to accomplish her dream.
A Women's Health Club Built with Dedication to Work and FamilyAs a child, Lucille and her family adopted the United States as their homeland after fleeing Russia. Adhering to the strong work and family values her immigrant family impressed upon her; Lucille triumphed in both her personal and professional life with amazing success. Having completed Harvard Business School's Owner/Management Program, Lucille was actively involved in the women's fitness industry and in all aspects of her business, from financing to location procurement to staffing and her unique, infectious style of motivation and inspiration of her growing staff.
A Women's Fitness Industry Pioneer and Expert at Merging Motherhood and Business Lucille Roberts creates the ultimate women's health club for women and family. Her business vision was dedicated to the enrichment of all women through the women's fitness industry philosophy of improving oneself physically, emotionally and financially. At home, Lucille Roberts had the full support of her husband and, with the help of her mother, remained devoted to the upbringing of her two sons. Since the early 70's, Lucille Roberts had been bringing her children to work, an idea recently embraced by corporate America. Lucille's passion for merging motherhood and fitness for women led to her decision to provide day care at her women's health clubs. This idea of Lucille's was launched in the women's fitness industry long before it became fashionable.
This Women's Fitness Industry Leader Provides Betterment for Members and StaffLucille Roberts' had dedication to the betterment of millions of members and thousands of staff of her women's health club. Her all-out commitment to family and business is the reason her employees and clients feel the harmony that the clubs provide with their unique family atmosphere. The dedication she showed to the women's fitness industry also extended into her personal life. She was a member of such business organizations as The Women Business Owners of New York, The American Women's Economic Development Association and the Women Alumnae of Harvard Business School, of which she was a founding member. She was an active member of her community, participating in many fundraising organizations, acting as a mentor in Big Sisters of New York and working with the Mayor's office to offer academic credit to high school students working in her women's health clubs.Her women's health clubs are continuously ranked #1 by regional publications and in the top 15 nationally. And now The Lucille Roberts Organization is about to embark on a major expansion plan and we want you to come along. Discover Lucille's amazing world of women. Join Lucille Roberts today and start improving your life with our comprehensive weight loss, fitness workouts, classes, personal training programs and exciting activities at your local Lucille Roberts.Lucille Roberts' women's health clubs have become a leading chain in the women's fitness industry by providing the most comprehensive...
Programs for weight loss
Fitness classes
And in-depth workouts In addition, Lucille Roberts offers the most advanced
Cardio and fitness equipment
Facilities
And certified fitness trainers in the region Lucille Roberts truly lived the American dream. Her dramatic life story - with its roots on Ellis Island - was fulfilled with the rebirth of Lucille Roberts as an icon in the health and fitness industry. Founder and Director of one of the largest women's health club chains, Lucille Roberts had visionary ideas and the business expertise to succeed. Roberts' savvy business philosophy has catapulted Lucille Roberts Health Clubs to what it is today. Lucille Roberts' passion for fitness and nutrition became a multi-million dollar women's fitness industry empire. Winning business strategies deliver an unparalleled market leader in women's health, weight loss and fitness.
Leadership in the Media and Prestigious AccomplishmentsRoberts has been honored with the award of New York Woman of the Year and was one of the few women to become a member of the Young President's Organization. She authored two books, COMPUTERCISE (Simon and Schuster, NY) and THE LUCILLE ROBERTS 14 DAY MAKEOVER (Ventura Books, NY). She has appeared in The New York Times, The Wall Street Journal, Newsday, Cosmopolitan, and Ladies Home Journal; she has been on television shows from ABC News to Regis and Kathy-Lee, CNBC and numerous other TV shows.
Fitness for Women
The Leading Women’s Gym and Health Club…
Fitness for women is what Lucille Roberts’ women’s gym is all about – and nobody does it better! This is why Lucille Roberts has remained the women’s health club leader in providing fitness for women for more than 38 years. From its inception, Lucille Roberts’ women’s gym has been dedicated to improving women’s lives through fitness, weight loss and exercise. Today this legacy continues in more than 45 women’s health clubs throughout New York, New Jersey and Pennsylvania. Lucille Roberts has been the women’s gym of choice serving over 2 million workouts a year. You won’t find a better value in any other women’s gym, with one low price for unlimited visits and unlimited classes run by experts in women’s weight loss so you get the results you want fast!
Fitness for Women – Begins with One Woman’s Passion, Then Shared by Millions
One woman’s dream of fitness for women became a reality as one-by-one women’s lives were improved. They discovered the keys to better health and fitness in a comfortable, clean, friendly and affordable women’s gym that shared the name of its founder – Lucille Roberts. to learn more about how this visionary began improving the lives of millions. Since our inception millions of women have experienced the best and most complete women’s health club and lost all of the weight they want, quickly and easily!
Fitness for women is what Lucille Roberts’ women’s gym is all about – and nobody does it better! This is why Lucille Roberts has remained the women’s health club leader in providing fitness for women for more than 38 years. From its inception, Lucille Roberts’ women’s gym has been dedicated to improving women’s lives through fitness, weight loss and exercise. Today this legacy continues in more than 45 women’s health clubs throughout New York, New Jersey and Pennsylvania. Lucille Roberts has been the women’s gym of choice serving over 2 million workouts a year. You won’t find a better value in any other women’s gym, with one low price for unlimited visits and unlimited classes run by experts in women’s weight loss so you get the results you want fast!
Fitness for Women – Begins with One Woman’s Passion, Then Shared by Millions
One woman’s dream of fitness for women became a reality as one-by-one women’s lives were improved. They discovered the keys to better health and fitness in a comfortable, clean, friendly and affordable women’s gym that shared the name of its founder – Lucille Roberts. to learn more about how this visionary began improving the lives of millions. Since our inception millions of women have experienced the best and most complete women’s health club and lost all of the weight they want, quickly and easily!
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