Do You Look Your Age?

Actress, Helen Mirren, 60+, is my idea of a woman who looks healthy and is aging gracefully.

Earlier this week I had a strange encounter. While standing outside of church, a man approached me and asked if my name was Karen. I was sure I'd never seen this man before. My first instinct was that I had dropped my driver's license and maybe this nice man had picked it up and was returning it to me. I told him, yes, that's my name and waited for him to return said license. Instead he told me his name. Indeed, I had known him way back in the late '80's when I was in college. As God is my witness (Remember I was standing outside of a church) this man looked absolutely nothing like he did back in the day. Of course it has been over 20 years since I've seen him, but he looked like he had aged more like 30-35 years. It made me wonder what kind of life he has been leading in those 20 plus years that made him age so rapidly. It made me wonder what habits that I have that might be aging me more swiftly than I should be. I wondered if I look my age.

The older I get the more concerned I am about aging well, not just on the outside, but on the inside as well. Shallow girl that I am, when I was in my 20's and early 30's I was more concerned about how my health habits would affect the way I looked on the outside. I exercised to fit into those legging pants that were all the rage in the early 1990's. (Yes, I know, what was I thinking!)

Nowadays, I am far more cognizant of how my habits affect the way my body feels. I am more aware that bad habits can lead to chronic disease like type II diabetes or heart disease. Too much sun exposure can not only damage my skin, it could cause skin cancer. Failure to strengthen the muscles in my legs would surely bring no end of problems with my knees. For these, and so many more reasons, I have to be constantly on top of things when it comes to my health.

I'm not looking to appear decades younger than my 44 (almost 45) years. I don't want to be one of those cougar-type women who try desperately to cling to their youth. I won't be getting Botoxed or lased or going under the knife anytime soon. I do, however, want to look my age. When I look in the mirror I want to see the healthiest version of myself looking back. I'd like to think I look my chronological age. I wouldn't mind feeling a whole lot younger.

This is me, 44 years and 10 months old.

What do you see when you look in the mirror. Do you look your age? Do you think that you have habits that are aging you inside and out? What steps are you taking to age better?

The Health Police

Ma'am put down the waffle cone and no one gets hurt!
Image from The Privatopia Papers

Who are the Health Police? They are those people who feel the need to tell you the calorie and fat content of everything that you are about to put into your mouth. They firmly believe that it is their civic duty to instruct you on the best way to nourish your body-whether you want to listen or not. They know best. These well-meaning Health Cops honestly believe that they are helping others, but not everyone wants their help. Sometimes you want to eat the other half of the bagel that they are advising wouldn't be a prudent move.

Members of the Health Police Department must meet certain basic requirements. They must have excellent health habits. They must regularly work out, eat clean 99.9% of the time, get to bed early....You name it, if it's healthy for you, they must do it. But no one needs to walk the health beat 24/7. Actually, wouldn't it be nice if budget cuts in the cities across the U.S. could eliminate the Health Police? Too bad these are volunteer positions.

Is there a health patrol officer in your life? Does he or she like to point out that it would be better if you asked for a take out container for half of your food immediately upon receiving your entree at a restaurant-like he or she does? Does your health cop explain why their method of exercise is superior to yours? Maybe you health officer reminds you how the caffeine in your coffee is robbing your body of the fluid that you need and suggests that you carry a bottle of water at all times. (Health Police always have an ample supply of water on hand.)

I'm not saying that the Health Police are bad people. They aren't. They have good hearts, but sometimes their constant advice can be seen as a bit judgmental. I may be guilty of doing a little policing from time to time, with my kids and husband especially. I mean well. I really do, but sometimes I catch myself getting a little overbearing. As much as I don't like to see people doing things that hurt their bodies, it's not my place to correct them. Earlier this week I had to restrain the inner Health Cop inside of me when an acquaintance was complaining to me about her lack of ability to jog, all the while smoking like a chimney. My father died of lung cancer, it tears me apart to see people smoke. "Keep your mouth closed, Karen. You are not her mother", I had to repeat over and over in my head. But the instinct was definitely there.

Do you ever find yourself getting the urge to join the Health Police Force? Do you have a friend or family member who has gone to the Health Police Academy? If so, what can be done to get the Police off the streets for good?

What Are You Going to Do About It?

Dr. Hurst was a no-nonsense kind of man. He taught a class called "Problem Solving" that ended up being the most useful class that I took during my four years of college. Most of his lessons focused on common sense techniques that would help us avoid making the kind of mistakes that lead us into hot water. He talked a lot about planning ahead, making lists and prioritizing, but the most useful nugget that I got from his class was a tip he gave regarding dealing with people who whine.

I'm sure that we have all known our share of whiny people. To me, the thing that is most irritating about whiners is that they never seem to do anything to make things better. They do, however, waste a lot of precious time complaining, theirs and ours. Dr. Hurst said that there was a sure fire way to stop the whining: Ask the offender "What are you going to do about it?" He advised that one of two things would happen. (I'm paraphrasing here.)

The person is going to be really pissed that you expect them to do something besides whine. They enjoy a good rant. This stops them dead in their tracks. It's no fun complaining if you don't have a captive audience. They will move on to their next victim. Your half of the problem is solved.

or

The person will stop and think about what you said. It's possible that they never looked at action as an option. Sometimes the kindest thing that you can do when you really want to help someone is to point out that they have options, they simply need to act.

Recently I used the "What are you going to do about it approach" with a woman who was complaining about her emotional eating. It was not her fault she said. She wasn't treated right as a child. No one cherished her or nurtured her. Food was her only comfort and it was working for her. Hers was a sad, but common, story. I told her, with all due respect, binge eating was only a temporary fix to her problem. In the long run she was creating a larger problem. I asked her the big question. She chose the first option, she was furious. She told me, in so many words, to get off my pedestal. I told her what Dr. Hurst said about the kindest way to help someone was to let them know that they could help themselves. I didn't push it further. It's her choice to act or not to act to solve her problem. She was letting the people who hurt her as a child control her. I believe that she truly thought that her only power was the power to control what went into her mouth. I haven't heard from her since. Dr. Hurst was right, my half of the problem was solved. I won't have to listen to her complain again. But it still pains me to know that she might continue her emotional eating. I hope she will rethink the second option and take steps to resolve her issues.

If you whine to me, be forewarned, I'm going to hold you accountable for finding a solution. I'm going to ask the question. I'll do it because I care enough about you to ask that hard question. It's not an easy question to answer. Taking action can be hard work. It can be scary. Not taking action is far worse.

Who Motivates You?

One of the main reasons for starting this blog was a desire to help guide other people through their journey to a healthy life. Since its conception in November of last year, I've shared some of my personal thoughts and ideas about what works for me and what doesn't. One of the things that I've mentioned in passing was the importance of finding what motivates you to continue your journey. For each of us, the answer is different. For me, my motivation is a person, my brother David.

Last March Dave called me on my birthday to say hello and wish me a happy day. During the conversation he mentioned that he had been experiencing back pain. I suggested that he take it easy for a few days, take a Tylenol, see what happens. I wish I would have would have advised him to see his doctor instead. In late October of 2009 David went to the ER thinking that he had pneumonia. His chest and back had been bothering him for weeks, but he thought it would clear up on its own. Instead, he was diagnosed with Stage 4 Metastasized Lung Cancer. It had spread to his pelvis and his lymph glands. He was given 3-9 months to live, with aggressive treatment, possibly a couple of years. He has chosen to take the aggressive treatment. He wants desperately to live.

Looking back on Dave's life, I wonder if the lifestyle he lead is partly to blame for his disease. He is a self-proclaimed workaholic. We often hear that stress plays a role in disease. Dave owns a small business and has continued to take on new jobs even though he is receiving chemotherapy. For a short time in his youth he smoked. Our parents were heavy smokers for years too. Who knows how much second hand smoke he unwittingly inhaled. He never married or had children. Without a family to share meals with each night, I don't think he was in the habit of eating very healthfully. He ate a lot of meals that come in paper sacks, not the home cooked variety.

I see every day that we have with David as a gift. Dave has a great attitude about his illness. He says that he isn't angry, he sees it as a second chance to open his eyes and appreciate his family and his friends. Shortly after his diagnosis he told me that if nothing else, his illness has brought the two of us closer.

Dave motivates me to appreciate my health. I choose to eat right and to exercise. I choose not to smoke. I choose to talk through problems rather than keep them to myself. I choose to take time for myself, to relax. I do these things as a way to honor Dave. Our health truly is a gift that we must accept and nurture.

This week my friend Hannah told me about her own motivation for training for her first marathon, her cousin's little boy, Clayton. Little Clayton was diagnosed with Acute Lymphocytic Leukemia. I can think of few things more devastating than watching your child suffer from a condition that he or she can not begin to understand. Hannah, a personal trainer and mother of three adorable little girls, will be running the marathon to raise funds to help support the Leukemia & Lymphoma Society. If you would like to follow Hannah's blog, More Than a Marathon, or to donate to the cause, you can find it here.

Is there someone who motivates your desire to lead your best life? Please feel free to share your story.

Hiring a Personal Trainer vs. Going It Alone

If you have been following my blog for a while then you know that I work with a personal trainer. I also joined a gym after my husband was able to score me a great deal for piggy-backing on his membership. When I tell someone that I am working with a trainer their first comment is usually something to the effect that they would love to do the same-if they won the lottery. They wonder why I don't just stick with the gym since I am already paying for a membership and how I can afford to work with a personal trainer. If you are working out at home and are considering either of these options, I'd like to share my thoughts.

Gym Membership

There are a number of advantages to using the gym where I workout. Included with the membership fee is use of all free weights, machines, cardio equipment, a pool, a racket ball court, a basketball court, a running/walking track and a variety of group fitness classes. There are additional things offered such as tanning, child care, a juice bar and personal training. These options cost extra.

I rarely use most of the options that are offered with the general membership fee. I tend to use the elliptical machine for cardio and a limited number of the machines and free weights. Also, when I initially joined the gym, I planned to workout in the evening with my husband or early in the morning just after dropping my daughter at school. Unfortunately, the gym tends to be very crowded at both of these times. When it is crowded there is often a wait for the machines and equipment. That can be frustrating, but when you join a gym you go in with the knowledge that you will have to share equipment with everyone else. However, let's just say not everyone follows the basics of gym etiquette. Remember this post?

I joined the gym in May and have yet to attend a group fitness class. While they do offer a variety of classes, only a small number appeal to me. I am at a slight disadvantage because I have osteoarthritis in my knees and many of the classes offered would be too challenging for someone with my condition because of the rapid pace at which they move. I'd love to try a Spinning class, but generally these classes are full. I often hear women in the locker room complaining that they rushed over after work to attend a Spinning class only to be shut out because the class was full.

Spinning might be fun-if I could elbow my way in!

Image from Franklin Fitness

As far as the options available at an additional fee, I could do without these. It is handy for parents of small children to have an on-site facility for child care, but my children are teenagers. I don't plan to order a fruit smoothie that probably contains about 500 calories after I work out. I am opposed to pre-mature aging and skin cancer so tanning is also out. That leaves personal training. Since the gym is so large and crowded, I feel like I would be on display if I worked with a trainer in that environment. The cardio equipment on the second floor of the gym overlooks the area where the trainers tend to work with their clients. When you are on one of the cardio machines you have a tendency to watch what is going on below. I'd rather not have an audience when I'm working out. I prefer to work out in the private setting at the studio where I go for personal training.

I'd rather continue to rock the pasty white look that I'm currently sporting.

Overall, since I own a good deal of fitness equipment for at-home use, I would probably give up my membership if it weren't for my love of the elliptical machine. Since these machines can cost $2,000 or more, it is more cost effective for me to pay the membership fee than purchase one for home use.


Personal Training

I worked out on my own at the gym for five months before I started working with my trainer, Gregg. Remember, I am a massage therapist and have a good working knowledge of the human body and the musculoskeletal system. Even so, my progress had stalled. The osteoarthritis in my knees was also a factor. Certain forms of exercise are out because they are painful or can exacerbate the condition. I wanted to be sure that anything I did in an effort to increase my level of fitness would be safe.

Before I chose Gregg as my trainer, I did my homework. It is important to find a trainer with good credentials and experience. Gregg specializes in preventative and rehabilitative training, perfect for my personal needs. Also, you can't discount the role that personality plays in choosing a trainer. Gregg is an upbeat and positive person who motivates me to work hard without making me feel like a wimp if I can't do one more repetition. He's more Bob, than Jillian. I respond better to that type of approach.

I belong to Team Bob. How about you?

Yes, training can be expensive. Depending on the area where you reside, the cost of a session can be anywhere from $30-$400 per hour. In comparison, gym memberships can be much less expensive. However, at the gym you are on your own. Most gyms will not offer more than one initial free session to instruct new members on the proper use of equipment. It is hard to determine a person's individual needs and instruct them on how to best utilize the equipment in a single session.

At American Mobile Fitness, Gregg's business, he believes in making training affordable for everyone and is willing to work within your budget. The reason that I was able to add a second session per week was because American Mobile Fitness offers small group sessions for only $18. Gregg was able to find two other clients who were looking to start a group and arrange for one of his trainers, Kathy, to work with the three of us. Unlike the group fitness classes at the gym, Kathy has a chance to get to know our abilities and weaknesses and can individualize the session to meet everyone's needs. Shelly and Kim, my workout buddies are a lot of fun too. (I promised Kim that if I wrote about her, I'd mention that she's a real bad ass. There you go Kim!)

Another option that American Mobile Fitness offers their clients is Virtual Training. Any of the trainers at AMF can train clients via the internet in real time with the use of a web cam. Essentially, they can train you from anywhere around the world. For me, this is a great option because we live in the Midwest where winters can be very snowy. If I have a session scheduled but there is a snow emergency and residents are advised to stay off the roads, I can still train in the comfort of my own home using this option with no increase in fees.

Also, I only pay for what I use. If I decide that I only want to train twice a month, I only pay for two sessions. With my gym membership I am required to pay whether or not I use the facilities.

I can't speak for all trainers, but Gregg and his staff provide every client with an individualized program to use at home on days when they are not in the studio. They can tailor the program to work with the equipment that you have available. I have a designated area in my home with a treadmill, bench, free weights, etc...but if I lived in a small apartment and had very little equipment, they could put together a program using exercises that incorporated the use of just body weight and still provide me with a challenging workout.

My conclusion, while both have their benefits, I gain more from using a trainer than going it alone. A good trainer can help you prevent future health issues which can lead to costly treatment down the road. Since I've started working with Kathy and Gregg, I have made tremendous gains in my overall strength and am no longer experiencing knee pain. That, to me, is priceless.

The Biggest Loser: The Drama Returns

Just when you thought it was safe to watch, the drama is back!

I can't leave this one alone. After last week's well-done episode offering great medical advice and sobering visual reminders of why we all should be taking care of our bodies, The Biggest Loser brought the drama back. I had such hope!

Is it just me, or did the entire situation with Jillian, Bob and contestant Migdalia seem completely contrived? Jillian, aka The Devil in a Sports Bra, seemed hell bent on getting that poor woman to cry like a newborn. I know, I know, drama sells.

Biggest Loser Contestant, Migdalia

It is good that the producers recognize the importance of addressing the emotional issues that lead to weight gain and other unhealthy behaviors, but IMHO I think that there could be a better, less degrading way to accomplish this. I preferred the group discussion method that the contestants had in the first episode when they talked about their feelings surrounding their weight with each other.

How about you, did you watch? Did you approve?

An Open Letter to My Fellow Gym Members

Don't you just hate it when someone fails to wipe down the machine?

Image from Mordant Orange

Dear Fellow Gym Members,

Since we all pay to share the same facility wouldn't it be lovely if everyone did his or her part to make working out a pleasant experience for their fellow gym members? Lately, some of us have been getting a little sloppy with our manners regarding gym use. Let's review some basic gym etiquette, shall we?

First up, let's talk proper gym attire. When selecting clothing for workouts in a public setting, please choose wisely, especially when it pertains to the lower half of the body. Lady in the itsy bitsy pink running shorts, please consider facing your back to the wall when bending at the waist. Not all gym patrons would take kindly to viewing what I saw this morning. To the gentleman sitting spread eagle on the bench in the free weight area last week, two words, boxer briefs. If we want to see that, we'll order the Spice Channel.

Full coverage is always appreciated.
Image from Nike

Our next order of business is etiquette related to the use of the equipment. When you are through using a machine, please eliminate all remnants of your perspiration. Would you like to lie in a puddle of my sweat? You may have noticed the plentiful supply of paper towels and bottles of disinfectant strategically placed throughout the facility. Let's all do our part.

Another area that a few of us need to work on is respecting fellow members personal space. To the man on the elliptical machine next to me Saturday morning, please refrain from leaning over to see what resistance and incline levels I am using. (Yes, I noticed, I have excellent peripheral vision.) Remember, we all work at our own pace.

A good rule of thumb at the gym: Use your indoor voice. In reference to the woman riding the bike while talking on her cell phone, shhhhh! I'm sorry that your boyfriend is a (insert profanity), but the details of your relationship are not the concern of your fellow gym goers.

If we all make a concerted effort to respect one another, our gym can be a pleasant environment for all.

Regards,
A Fellow Gym Member

*How I wish I could send this letter to a select few. Do you have any pet peeves about your gym or it's members?

Strength Training for Beginners: Trainers Tips

Image via Buzzle.com

Last week I got a question from Kristine requesting that I do a post on strength training for those just starting out. I decided to turn this one over to my trainer, Gregg, in order to assure Kristine that the advice given was sound and safe for those just starting. While it would be difficult to cover the entire topic of strength training in a single post, it is important to know the basics when you are just starting a program. Below you will find Gregg's recommendations in boldface along with my own thoughts and experiences:


Whether you are just starting out or not, integrating body weight along with free weights and resistance bands is the best idea.

Resistance Bands

Image from LeanandFit.com

When I train with Gregg, with the exception of a cable machine, we don't really use any of the machines typically found in gym. Mainly he has me perform exercises that involve the use of dumbells, barbells and my own body weight. From time to time he also incorporates the use of weighted balls (medicine balls for all of you old schoolers like me!) and a balance trainer (Aka the Bosu Ball.)

Bosu Ball
The Bosu Ball provides an unstable surface forcing your core to work hard to stabilize your position. Image from www.sunnypilates.com.

It is best to perform a wide variety of exercises so that your body never adapts. In order to do this you need to constantly change the number of repetitions, sets and the amount of weight you are using.

If you continue to perform the same exercise with the same amount of weight, your body will get accustomed to it and your progress will halt. Translation: you will hit a plateau. Let me give you an analogy. My daughter plays the piano. If she practices the same few songs over and over she will become proficient in playing these pieces, but she won't progress musically unless she constantly challenges herself with new, more complicated compositions.

Image from resistancebands.info.

From my perspective as a massage therapist, performing the same exercise over and over can also stress the joints and lead to injury. When you provide your muscles with stimulation from different exercises, you not only reduce your risk of injury, you incorporate more muscle fibers. Basically, when you train with weights you are causing tiny, microscopic tears to the muscle tissue. As the body repairs that tissue, it becomes stronger and as a result, you start to see better muscle tone develop.

When I train each week with Gregg, he puts together a new set of up to 30 exercises to challenge me and to work the various muscle groups. Variety is the spice of life right? One of the criticisms I had when I have participated in group classes in the past or worked out with a workout DVD was that I was performing the same routine over and over. Pretty soon it was not only lacking in a challenge, I was bored to tears!

Exercise being performed with weighted ball. Image from top-colleges.com

To start, perform 12 repetitions of each exercise at a challenging weight, one that begins to feel difficult by the time you get to the 8th repetition. I (Gregg) recommend never doing the same exercise back to back. Go through your entire routine once and then repeat the entire sequence a second time.

One of the perks of working with a trainer is that he provides me with an in-home program, personalized to my needs, that I can do on my own. Each exercise is listed along with the amount of weight to use and the number of repetitions to be performed. I go through the entire program once then repeat the entire sequence again. If I did each exercise twice in a row instead, my muscles might be too fatigued to finish. Generally much of the routine mixes upper body with lower body moves so that the muscles are getting a bit of a rest between exercises. Moving from exercise to exercise with as little break as possible in between keeps the heart rate up.

I would suggest planning out your routine on paper in advance so that you know what you will be doing. There is an old saying, "If you fail to plan, you plan to fail." You may want to get a notebook to keep a record of what you have done so that you can switch things up each time.



Most people find exercise using only body weight to be the most challenging. I (Gregg) believe it is the most beneficial. These are exercises that engage your core and strengthen the foundation of your body.

Your core consists of the deep and superficial muscles of your body that help stabilize our movements and keep our spines properly aligned. A good example of an exercise that uses your body weight only is a plank.

Plank

It's a lot harder than in looks! Image via Exceptionally Fat

Like most body-weight only exercises, there are a number of variations on the plank (shown above) that you can do to switch things up as you become stronger. For instance, Gregg recommends alternating leg lifts while in the plank position or placing my forearms on the Bosu Ball to make it more of a challenge.

Speaking of the Bosu Ball, the possibilities here are endless. You can stand on the rounded side to perform lunges or squats. Turn the ball over and you can test your balance. I found a great series of challenging exercises using the Bosu Ball at KarenVoight.com.

Image from karenvoight.com

Ultimately, no matter what you do, keep it challenging, keep your heart rate up and you will see results.

For those just starting out, it is a good idea to get a couple of sets of free weights, maybe 3, 5 and 8 lbs to start. Resistance bands are also great because they are light weight, inexpensive and are less stressful on the joints. If you are interested in purchasing a fitness kit, I would recommend this one as it contains everything that you will need for a full body strength training workout.

This just hits the tip of the iceberg. There is so much more that could be discussed. I would be happy to do a second post to discuss specific exercises in more detail if anyone is interested.

Have you started to incorporate strength training into your workouts?

Improving Your Blog: A Few Tips

Image from the Everything Typepad Blog

This post is completely unrelated to fitness, weight loss or health, but I'm hoping it will help you improve your blog.

I started this blog in early November to help document the positive changes that I wanted to make in my life through healthy eating choices and exercise. One of the most positive changes that I've made in my life was to find a fitness professional, Gregg Schwartz of American Mobile Fitness, to help me improve my level of fitness. I was working out by myself up until that point at a level I felt would get me great results, but when I started working with Gregg, I realized that my instincts about the best methods for producing results weren't enough. Sometimes what we think will deliver us the best outcome isn't always the case. Sometimes we need to be open to new ideas. The same thing can be said about improving our blogs.

When I decided to start a blog, I read a few books, looked at a lot of other blogs and did a whole lot of searching the web to find ways to make my blog an interesting place to visit. Much of what I've learned was through reflecting on what I did and did not like when I visited blogs. Once I thought I was on the right track, I sent e-mails to a few of my favorite bloggers and asked them to read a few posts and give me their honest opinion. I learned a lot from doing this. What follows are some of their suggestions and a few things that I have learned. I don't have all the answers and I still have plenty to learn, but I'd like to share what has worked for me.


Content vs. Aesthetics: People mainly visit your blog to hear what you have to say. Don't get too caught up in making constant changes to the design of your blog. Readers may notice the changes, but that is not what keeps them coming back. If you have a limited amount of time, spend it writing interesting, thought provoking posts.

Pictures: Add an image here and there to break up your posts. Most people have short attention spans. An image to break up the text is always a good idea. I will be the first to admit that I have stopped reading posts that went on for paragraphs without interruption. Use Flickr or Google Images to find images related to your topic.

Music: Not everyone shares the same taste in music. Think twice about adding music to your blog. I stopped following one blog because the choice of Sarah McGloughlin's "In the Arms of the Angels" playing constantly made me want to throw myself off a bridge.

Word Verification: Hate it! I don't want to jump through hoops every time I decide to leave a comment. Yes, you run the risk of getting a spammy comment every now and again, but in my experience, those comments are few and far between. Delete them if necessary.

Responding to Comments: This is simple etiquette. If someone leaves a comment on your blog, acknowledge them. Would you continue to say good morning to a co-worker who ignored you every time you greeted them? Of course not. Your readers want to know that you read what they have to say and care about them. If someone visits your blog and leaves a comment, visit theirs in return. Thank them for the comment. If someone asks a question. Leave an answer in the comments section under the post.

Grammar and Spelling: Double check your posts for mistakes in spelling and grammar. People are going to listen to what you say a whole lot more if your posts are error-free.

Join SITS: If you have never heard of The Secret's In the Sauce, you are in for a treat. This is a free site devoted to helping bloggers find support and increase traffic to their sites. Each Monday-Friday a different member is featured. Saturdays are reserved for sharing a favorite post. Sundays are devoted to promoting any giveaways that you have going on at the moment. For tips and to join, go here.

Post Titles: Make your titles interesting and creative. Be sure to put keywords at the beginning of the post. For instance, my most popular post to date is "The Biggest Loser: Love It or Hate It?" The Biggest Loser is hot right now and is a frequently searched topic. Had my title been "Love It or Hate It: The Biggest Loser" I doubt that this post would have generated as much traffic.

Those are my top tips for improving your blog. Let's hear from you now. Is there anything you like or don't like to see when you visit a blog? Please feel free to share.

What's On Your I-Pod?

Have you ever noticed how people seem to spontaneously start moving when they hear good music? Even children who have yet to learn to walk will hold on to a piece of furniture and try to dance to the sound of upbeat music. One of my favorite memories of my daughter, Molly, as a baby was watching her trying to dance to the song "Sleigh Ride" just before her first birthday.

Last week in my post about finding my inner Olympian I mentioned that I was able to push myself a little harder during my work out with the help of the music I'd downloaded on my I-Pod. I have pretty eclectic taste in music that runs the gamut from Pop to Country to Reggae. The common denominator is that it has to be up tempo. Listening to music that is fast paced and fun makes working out so much easier.

In my inner Olympian post I mentioned a few of my favorite artists whose songs motivate me to increase the intensity of my workouts. I though I'd share ten of my favorites and ask you to do the same. Here goes:

1. Tonight's Gonna Be a Good Night by The Black Eyed Peas

2. Fire Burning by Sean Kingston

3. I'm Yours by Jason Mraz

4. Kiss a Girl by Keith Urban

5. I Want You Back by The Jackson 5

6. Bad Romance by Lady Gaga (Actually, anything by Lady Gaga. Love her!)

7. Stayin' Alive by The Bee Gees

8. Thriller by Michael Jackson

9. Don't Stop Believin' by Journey

10. You Might Think by The Cars


Your turn. What's on your playlist? Share 5-10 of your favorites and we can all motivate each other to get a better workout. Now don't be shy and be honest-sometimes the cheesiest music is the most fun (Did you notice the song by Journey that I chose?)

Happy Thoughts

The lovely Kristina at Life Won't Weight has given me an award. I'm honored. As expected, there are rules:

Copy the image and display it on your blog, list 10 things that make you happy, try to do one of those things today and then pass the award on to 10 bloggers who brighten your day.


It doesn't take a lot to make me happy. I am a low maintenance girl:

1. When my husband puts gas in my car so I don't have to-bonus points when he does this during the coldest part of the winter

2. Blue Mountain coffee from Jamaica, my favorite vacation destination


3. My husband's back rubs.

4. Listening to my daughter, Molly, sing. Those years of voice lessons are paying off!

5. Watching "Modern Family" with my husband and listening to him laugh

This show is hilarious!

6. Knowing that I passed my love of reading good books to my son, Grant. Both of us list "The Catcher in the Rye" as our favorite book of all time.

7. My bed-it is the most comfortable thing in the world.

8. Looking at interior decorating blogs and writing my own, Strictly Simple Style.

9. Long, hot baths that leave my fingers so wrinkled it looks like I spent the better part of 90 years stranded in the Mojave Desert.

10. Extra dark chocolate and red wine! (A girl has to have a few vices, right?)




Being the rebel that I am, I'm going to do something a little different here. I'd like to pass this one on to just a few of my favorites that I read daily. While there are dozens of blogs related to fitness, weight loss and nutrition that I regularly read, these four blogs make me happy because the posts are always inspiring, positive and motivating. The common thing that you will find is that these lady's great attitudes are absolutely contagious:

1. Bobbie from Anonymous Fat Girl . If you haven't discovered Bobbie's blog, you must rush over there now. I love her enthusiasm and dedication. Be sure to check out her video series called "Fat Ass to Gym Rat" where she records her workouts with her trainer, Dean. (For the record, Dean is not hard to look at!)

2. Tiff from Project 365. She may be young, but this woman has wonderful insight. Tiff is on a mission to spend one year trying to improve all aspects of her life.

3. Gina from The Candid RD. This registered dietitian is in the process of writing her first cookbook and is sharing the recipes along the way. She has a great philosophy about keeping a balance in your diet-even a little sweet every now and again. If you are a Biggest Loser fan, don't miss her weekly recaps.

4. TJ from TJ's Test Kitchen. If you are looking to drop the pounds but aren't willing to sacrifice taste, this is the place to go. TJ's site is filled with delicious recipes and advice. BTW, TJ doesn't just talk the talk, she walks the walk. You'll be amazed by the physical transformation she has made.


Thanks again to Kristina for the honor!

I May Become a Biggest Loser Fan

A while back I did a post on The Biggest Loser. My goal was to see how others viewed the show. I became a BL anti-fan a few seasons ago because of all of the drama, back stabbing and the dreaded product placements. However, never let it be said that I don't keep an open mind. I watched this week's episode and was quite impressed with the positive changes that I saw.

In past seasons, TBL would make reference to the fact that there were medical personnel supervising the contestants, but rarely did any of these individuals make an appearance. Tuesday's episode was a different story. I liked how a large portion of the show was devoted to teaching the contestants the medical risks associated with their obesity issues. I don't want to spoil it for anyone who has taped the show and has yet to watch, but let me give you a hint-visuals were used. I also like that the show's main physician talked to clients about their real age vs. their chronological age. I did a post on this subject a while back. You can check it out here.

There were a few things that I could have done without. For example, Trainer Bob pushing the sugar free gum like a crack dealer comes to mind. Also, can anyone figure out how Jillian eating (then spitting out) what looked like a 3-day old burrito in front of a couple contestants could help them with their weight loss efforts? I have seen people eat far worse than that and it really didn't make much of an impression.

Step away from the gum, Trainer Bob!

All in all, I think they are off to a good start and the contestants are a very likable group of people who seem to genuinely care for one another. I may end up taping American Idol in favor of TBL this season.

How about you? Will you be TiVoing TBL or watching it live?

How I Found My Inner Olympian

Let me start by saying that I am not, nor have I ever been, a competitive person. I am always amazed by the determination of athletes. How do they manage to get up every day and train at an intense level. However, from time to time something will occur that will wake up that dormant competitive spirit that lines deep within me. Such an event happened today at the gym.

After having a very intense strength training workout with my trainer yesterday, 45 minutes of intervals on the elliptical seemed like a good plan. I like to hit the gym early before all of the New Years Resolutioners start invading the place and hogging all of the machines. When I arrived, just a few of the elliptical machines were being used. I passed by a Barbie look-alike at one end of the row and took my position on one of the machines about half way down the row. About ten minutes into my workout, HE arrived.

This very buff, young, body-builder sort swaggered up and chose the machine right next to mine, passing the hot blonde on the way. Mind you, there were probably 15 other machines that he could have chosen, but he had to chose the machine next to mine. (I always find it strange and a little on the creepy side when someone does this!) I immediately nick-named him "The Hulk".

My guy was bigger!

I was sure I knew what he was thinking when he chose that machine. He was thinking that he would look so fit working out next to me, a 44 year old mom. You see, there is this little known secret that I'll share with you:

Body builders aren't always very fit in the cardiovascular department. (Yes, I know, I'm totally stereotyping here!) They firmly believe that too much cardio will eat away at the size of their muscles. Size is everything in the world of body building!

There was no way I was going to look like a wimp in front of this guy. Bring it on, baby! With that, my inner Michael Phelps emerged. I started working harder. I turned the volume up on my I-pod. Yes, Black Eyed Peas, tonight is gonna be a good night! Lady Gaga was telling me to "Just Dance!" I hoped The Hulk didn't notice how hard I was breathing. If it killed me, I wanted to last longer than him.

45 minutes into my workout, when I originally planned to wrap up, The Hulk was still at it. He wasn't moving all that fast, he was leaning on the bars in front of him. Remember, I had been at it at least 10 minutes before this guy. At that point, I was clicking through my I-pod hoping for a few songs that would get me going for a few extra minutes. Keith Urban started to tell me about his desire to "Kiss a Girl", Shaina Twain was feeling like a woman and my heart was pumping. I was suddenly reminded of something that my trainer, Gregg, always says at the point where he can see that I'm getting fatigued, "Two more". (Thanks Gregg!)

After 60 minutes, my inner athlete couldn't take it anymore. Besides, I was drenched with sweat and my bottle of water was long gone. I was going to let The Hulk win. I probably misjudged him any way. I'm sure he's a great guy and he did motivate me (unknowingly, of course) to work a lot harder than I usually do. I guess that is what it takes to become an athlete. I'll never know, but for those 50 minutes working out next to The Hulk, I did feel like an athlete.

What's Really in Your Multi-Vitamin?

Available in bookstores or at Amazon.com

Do you take a multi-vitamin daily to help supplement your eating? If you do, you may be as shocked as I was to learn that the Federal Food & Drug Administration (FDA) does not apply the same standards of regulation to nutrition supplements that it does to food products. According to the FDA's website , prior to The Dietary Supplement Health and Education Act (DSHEA), signed in October of 1994, "dietary supplements were subject to the same regulatory requirements as other foods."

What does this mean? It means that dietary and nutritional supplements, including your multi-vitamin, do not need the approval of the FDA before going to market unless the product contains a new dietary ingredient. In this case, it is the responsibility of the manufacturer and distributor to provide evidence that the product is "reasonably expected to be safe for use in a dietary supplement" (Yes, that is a direct quote from the FDA's site!)

In the 4th edition of The Comparative Guide to Nutritional Supplements by Lyle MacWilliams, over 1,500 multi-vitamin/mineral supplements were analyzed (by an independent company) based on a number of factors, including purity of the product. The findings were astonishing.. The most alarming fact is that the majority of the supplements did not even contain the amounts of the various vitamins/minerals reported on the label. As a matter of fact, only a handful of the supplements tested based on a five start rating system were given five stars. The majority of those given a five star rating are not commercially available through the corner health food store and can only be purchased through a fitness or health professional. Sorry folks, Centrum and One-A-Day, two of the most popular brands in the U.S, didn't make the cut.

I spoke at length with my trainer, Gregg, about this subject. He recommends supplements from USANA Health Sciences, a company that produces some of the products which received 5 stars from the independent study noted in The Comparative Guide to Nutritional Supplements.

The next time you decide to pick up a bottle of generic vitamins, you may want to think twice.

Mixing It Up

This is one way to mix up your workout routine!

With a vacation to the Bahamas just around the corner, some swift action is necessary unless I want to spend the entire vacay in a swimsuit cover-up. Generally, I workout on Tuesday mornings with my trainer, Gregg, but on my own the rest of the week. For the month leading up to my vacation, I decided to bite the bullet and pay for an additional training session each week. I tend to work a lot harder with someone watching my every move, so this seemed like a good plan.

Gregg suggested that I mix things up a little by working with one of his other trainers. Since every personal trainer has his or her own style for training clients, it keeps things interesting. To keep costs down, Gregg arranged for me to join two other clients at his studio to workout as a group. Can you believe that he only charges us $18 per session?

I had my first group workout last Friday and it was a lot of fun. It was a lot less intimidating than joining a large group fitness class where you aren't going to get much individual attention. Our trainer had us working at various stations and rotating after one minute. She included a lot of different and challenging exercises that I hadn't tried before. Because there were just three of us, our trainer was able to watch to see that we were using correct form and to answer all of our questions. Come Saturday morning my abs were pretty sore.

Sometimes a little change of pace is a good thing. You don't want to get bored with your workouts, that can lead to slacking off. If you typically workout alone, try a group. Do you generally do cardio on a treadmill at the gym ? Think about walking outside or try a stationary bike or elliptical machine instead. Even changing the type of exercise you do for a particular muscle group can be beneficial. If you traditionally do bicep curls, try hammer curls. You will be targeting the bicep from a slightly different angle. Remember, variety is the spice of life.

Gregg, if you are reading this, I can assure you, I never get bored!

Stretching Part II: Knees and Back

This is a lengthy post, bare with me! I'm sure that you will find the information contained here beneficial.

Friday's post introduced the topic of stretching and the important role it plays in our fitness routines. Many of you commented that stretching was something that you didn't do on a consistent basis. I'm here to try to change your mind. Trust me, once you add stretching to your routine, you'll never want to stop. I find stretching after a workout to be like the icing on the cake, the reward for all of the hard work. Not only does stretching feel good, it is invaluable for prevention of injury.

From reading many of your blogs, I have noticed that knee pain and low back pain are two common complaints. Pain can lead to decreased activity-never a good thing when you are trying to lose weight and increase your level of fitness. Often times, the pain you are experiencing is caused by tight muscles. When one muscle is tight, another muscle must take over. In turn, that muscle may begin to feel tight. For instance, if your hamstring muscles (the three muscles located on the back of your thighs) are tight from lack of stretching, you may begin to experience pain in your low back. If you continue to leave stretching out of your routine, knee pain can become an issue too.

Muscles that make up the hamstrings

The knee is the most complicated joint in the body and the site of numerous muscle attachments both above and below the knee on both the front and back of the legs. Because of this, it is imperative that all of the muscle groups that surround the knee joint get the benefit of a good stretch.



Failing to stretch even one of those muscle groups can cause knee pain. For example, if you fail to perform an inner thigh stretch, the tightness in that area can cause the outer thigh to have to work harder. The result may be pain on the outer side of the knee cap. (Weak muscles can also lead to pain, but we'll save that for another post.)

This is an oversimplified explanation of the correlation between tight muscles and pain, but gives you a general idea of why you may be experiencing pain in the knees or low back. Let's move on to some of the stretches that can help you. Personally, I do several stretches after every workout. I find that holding a stretch between 20-30 seconds gives me the optimal benefit. (In group fitness classes that I have attended, rarely has an instructor had students hold a stretch longer than 5 seconds.) Often I will perform each stretch once then follow up with a second set. I find that during the second set I am able to settle a little deeper into the stretch. The whole routine takes me about 10 minutes-not a huge time commitment considering the benefits.*

My personal routine includes the following stretches:


When performing this stretch, I like to imagine pressing my hip bone forward and pressing my foot against my hand. You should feel a nice stretch along the front of your thigh.

Quadriceps Stretch (Stretches the four muscles on the front of the thigh)

Psoas Stretch (Also referred to as Hip Flexors)

The psoas muscle attaches to the vertebrae of the lower back and the head of the femur (thigh bone) It is the muscle responsible for flexion of the hip and thigh. Sitting for extended periods of time causes shortening of the psoas and can lead to low back pain.

When performing this stretch, be sure to keep the knee from extending in front of the toes to protect your knee joint. You should feel this stretch in the upper thigh of your rear leg.

Piriformis Stretch

The piriformis muscle is located beneath the gluteus muscles and runs across the upper buttocks and is superficial to the sciatic nerve. If this muscle becomes impinged, it can lead to low back and sciatic nerve pain. This muscle is notoriously tight in runners.

If you are performing this stretch correctly, you should feel a nice stretch in your hip area.

Hamstring Stretch

Stretching the muscles at the back of the thigh is a surefire way to avoid low back pain. Don't force the stretch. Gently bring your extended leg toward you.

Standing Calf Stretch

Because the muscles of the calf area attach to your knee, tight calves (and weak calf muscles) can lead to pain in the knees. Be sure to lean forward slightly and keep your heel planted to get the maximum benefit from this stretch.

Outer Thigh Stretch

The outer thigh is often forgotten in stretching routines. I like this stretch because it helps loosen the low back as well. Be sure not to pull on the knee, but rather press into the stretch. This stretch also targets the piriformis muscle described above.

Inner Thigh Stretch

Press the soles of the feet together as you gently press your arms into your thighs. Never press directly on the knees. There are a number of muscles in this area and most of us don't do nearly enough to strengthen these muscles. As a result, these muscles are often weak and tight. Be patient and don't force the stretch to the point of discomfort.

Low Back Stretches

Some of the best low back stretches come from yoga. Two of my favorites are pictured below.

You need not limit yourself to these stretches. There are dozens of variations on each stretch. A few things to keep in mind:

-Beginners may feel a bit of discomfort due to extreme tightness. Never force a stretch.
-Increasing your flexibility takes time, be patient.
-Never push directly on the knee
-Stretching is best done when muscles are warmed up
-Even if you do not exercise daily, stretching is a beneficial activity that can and should be performed every day.


For more information and illustrations of stretches, try Sportsinjuryclinic.net.


*In the state of Ohio where I earned my license, Licensed Massage Therapists are able to show clients stretches, but it is outside the scope of practice to instruct clients to perform particular stretches or the duration to hold the stretch. It is considered practicing medicine without a license. The above information is intended to illustrate my personal approach to stretching. Please consult a professional for information specific to your needs.


Images for this post were found at cycling info.co.uk, expertbackcare.com, scan.ac.uk, sport-fitness advisor, stronlifts.com,gettallernaturally.net,piriformis-syndrome-advice.blogspot.com and spine-health.com

Stretch It Out : Part I

Because I feel so strongly about the importance of stretching as a part of our daily routine, I will be writing a series of posts on the specifics of stretching, starting with a basic introduction.

When I was still working as a massage therapist, nearly every person coming through the door reported aches, pains or stiffness as their number one reason for seeking my help. I always followed up with two questions:

1. Do you exercise regularly?
2. Do you stretch regularly?

Most of my clients, reported that they tried to exercise on a consistent basis, but few regularly took the time to stretch. Very few of my clients were ever educated about the importance of stretching and the right way to stretch. I always did my best to stress to clients the value of stretching and gave them a few pointers based on what I do myself.*

As we age, the tendons and ligaments in our bodies are less pliable. Because of this, we will begin to experience stiffness and lose the flexibility that we enjoyed in our youth. Regardless of our age, inactivity can also lead to stiffness and lack of flexibility. Regular exercise and stretching can alleviate much of this problem. But you can't have one without the other. Think of your ligaments and tendons like a rubber band that has been kept in the freezer. If you took that rubber band out of the cold environment and stretched it, most likely it would snap. If you warm the rubber band up and then slowly stretch if, eventually it will become more pliable. In the same way, muscles need to be warmed up before a stretch. With regular exercise and stretching combined, over time, there can be marked improvement in the stiffness that many of us experience.

Stay tuned for more information about specific stretches that are useful for relieving back and knee pain.


*In the state of Ohio where I am licensed, it is outside the scope of practice for Licensed Massage Therapists to instruct clients which stretches to perform or the duration to hold the stretch. It is considered practicing medicine without a license. The above information is intended to educate, please consult a professional for information specific to your needs.

The Healthy Edge

A while back I attended a presentation at American Mobile Fitness of a program called The Healthy Edge. The Healthy Edge was founded by sisters April Willer and Amber Thiel after the death of there beloved mother, Arlene Brenaman, from breast cancer. Arlene was only 45 at the time of her death. On their website, they speak about the fact that their mother never had the chance to see them marry or have children. Instead of letting pain and loss destroy their lives, April and Amber were determined to unearth the path to wellness. After years of research, the sisters took their findings public and began holding seminars. These seminars are now available online in the form of a seven-week course.

The Healthy Edge is a comprehensive program that covers not just ways to lose weight, but the psychological aspects of why we make unhealthy choices and the physiological reasons that we may not be feeling our best. While I was listening to April speak, one sentence struck me more than anything. She made a comment that when your lifestyle includes several basic healthy components, one of the positive side effects is weight loss. For so many of us, the number on the scale is our main focus. In an attempt to lose weight, sometimes we are tempted to take less than healthy approaches to see a number we like. Even in the current economy, companies that sell diet pills and shakes are making big bucks off of our desire to lose weight at any cost.

When I arrived home that evening, I took a look at The Healthy Edge site. It is full of information, articles, recipes, an online community and even a 14 day trial period. If you are interested in taking a look yourself, go here.

Grazing vs. Three Meals Per Day

I went on a diet once. It was a nightmare. I thought about food all day long. While I was eating breakfast, I was fantasizing about lunch. I avoided between meal snacks and stuck to the 3-meal-a-day plan. Now, I'm a huge advocate of grazing throughout the day. Instead of eating 3 large meals every day, I like to eat about 5-6 smaller meals.

I prefer the 5-6 mini meal plan because I'm never hungry. Also, because I'm eating more frequently, I tend to make better choices. Research indicates that eating frequently, about every 2.5-3 hours, charges up the metabolism and helps us to maintain our level of energy throughout the day. No more afternoon crashes!

I don't count calories, measure or weigh, instead I like to use a few principals I learned from a book called "Body for Life".

Author, Bill Phillips

The author, Bill Phillips, recommends a few simple rules of thumb when eating your 5-6 meals. For instance, he recommends that a serving of meat should be roughly the size and thickness of the palm of your hand. He also suggests using your clenched fist to gauge portion sizes for things like a piece of fruit or a serving of cottage cheese. I like this tip because it doesn't require measuring. For more ideas on "handy" ways to measure portions, check out this post at LkM Nutrtion.




A second principle of the BFL program is to combine a protein and carb at each mini-meal. Protein is vital to building muscle and to developing and maintaining a strong immune system. Protein tends to make us feel satiated more so than when we eat just carbs.*

I can't say that I follow the 5-6 meal plan to the letter, but for the most part, that is the plan that works best for me. What are your thoughts on grazing vs. eating three meals each day?

*Source: Body for Life by Bill Phillips and Michael D'Orso

Snacking Right

For many people trying to lose or maintain their weight, snacking is their downfall. Haven't we all been there. You eat a healthy breakfast before work, prepare a lunch filled with good choices and even plan for a dinner made up of nutritious ingredients, but snacking gets in the way. Snacking shouldn't be considered taboo, but it should be given the same type of thought that your three main meals receives.

Here are a few of my favorite tried and true strategies for snacking:

1. Keep Junk Food Out of the House

I can't stress this one enough. I have made this statement before but I feel it is worth repeating. If you don't have junk in the house you are more likely to make good choices. If you are like me, it's not worth it go get in the car and drive to the nearest grocery store when you are craving salty food or sugar. With the new year upon us, it's the perfect time of year to clean out the pantry and replace the junk with healthy choices. You have probably heard that shopping the perimeter of the grocery store is the way to go. Avoid the aisles with the pretzels and potato chips and head to the produce and dairy sections.

I can hear what you're thinking, "But my boyfriend, girlfriend, wife, husband, child, etc.. won't go for that!" The people you love deserve to lead a healthy lifestyle too. They don't need to be deprived of snacking any more than you, but serve them healthy alternatives instead. It is so much harder to break bad habits the older we get. Give your children a good start. Kids respond well to the way food is presented too. If it's fun, they are more apt to eat it. Take for example this apple sliced and spread with peanut butter.

Image from allwomenstalk.com

(Adults are another story. My husband has been known to make a "junk food run" from time to time. I'm not going to make it easy for him though!)

2. Choose foods that Require Chewing

What do macaroni and cheese, mashed potatoes and ice cream have in common? They are the go-to comfort foods for most of us. Have you ever noticed that comfort foods don't involve a lot of chewing? That quality makes it easy for us to over-indulge. A better choice is a snack that requires you to be mindful of what you are eating. You can't gulp down a salad, a piece of fruit or a handful of almonds in seconds flat, they require you to take the time to chew.

A new study has found that nuts can help with depression.

3. Choose Snacks that Take a Little Effort to Prepare

Quick, off the top of your head, list the top three items that most people choose as a snack. My guess is that at least one of those items comes in a bag. It is so easy to overeat snacks that can be served right from a bag. Things like chips and cookies that come in a bag make it very convenient to grab and go.

The next time you get up for a snack, choose something that involves a little work to prepare and eat. A favorite evening snack of mine is to make a bowl of old-fashioned oatmeal in the microwave and add dried cherries, a few walnuts, cinnamon and a small amount of natural applesauce. It takes a few minutes to grab the ingredients and prepare, but those few minutes can save you a lot of calories and fat.

Image from myrecipes.com

How about a sliced apple served with a tablespoon of natural peanut butter or half of a turkey sandwich topped with tomato, lettuce and avocado?

4. Bring Your Own Snacks

During the holiday season many of us complained about the huge quantities of unhealthy foods around the workplace or at holiday gatherings. While there will always be the temptation to over eat when there are trays of cookies and boxes of candy lying about, it doesn't hurt to arm yourself with a few safe choices.

If you are invited to a friend's house, bring a healthy dish to share. Most likely you would be bringing something anyway, why not make it an option that works for you? At work, stash pre-measured bags of nuts in your desk. Is there a refrigerator at work where you can store snacks? Prepare a few on Sunday night that can get you through the week. (See the links below for ideas.)

Fruit kabobs are great for bringing to a party.

*For more healthy snack ideas, check out some past posts here and here.

A New Year's Resolution: Don't Let Fear Stand in Your Way

Image via www.eruptingmind.com

A few months ago I was watching a news segment that focused on how fear stands in the way of our success. The psychologist presenting the information said something that really resonated with me. When you fear jumping off that proverbial cliff, ask yourself this question:

"What would I do if I wasn't afraid?"

Have you let fear of embarrassment stand in the way of working out at a gym?

Does your fear of another person's reaction prevent you from speaking your mind?

Would you fore go joining a group or trying a new activity because of your weight?

How often have you said "yes" when you wanted to say "no" because you feared rejection?

Have you ever let your weight deter you from complaining about bad service, applying for a job or engaging in conversation with a stranger?

As this new year begins, consider reflecting on areas where you have let fear stand in the way of your success or happiness. Ask yourself, "What is the worst thing that could happen if I put fear aside?" Picture yourself succeeding.

What would you do if you weren't afraid?