13 Essential Vitamins and Profile on Vitamin C

Today, I wanted to talk broadly about the 13 essential vitamins and do a specific profile on Vitamin C, which is the most common vitamin taken in supplement form.

There are 2 types of vitamins, fat-soluble and water-soluble vitamins. Fat-soluble vitamins include Vitamins A, D, E and K, and water-soluble vitamins include the B-vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) and Vitamin C. Water-soluble vitamins dissolve in the presence of water and are used immediately or excreted from the body. B12 is the only water-soluble vitamin that can be stored in the liver for several years. Fat-soluble vitamins are stored in the body's fat tissue and are absorbed through the small intestine.

Vitamin C, known as "ascorbic acid", is an antioxidant that fights free radicals that can lead to cancer, visible signs of aging, heart disease or arthritis over time. It is necessary for the maintenance and repair of cartilage, bones and teeth. Vitamin C promotes healthy gums and aids in the absorption of iron. As an example, vegetarians who have low iron levels are advised by many physicians to take an iron supplement along with a glass of orange juice. Vitamin C is also required for the production of collagen, which is necessary for healing wounds and creating tendons, ligaments and blood vessels.

Since the body can neither create nor store Vitamin C, it must be consumed on a daily basis, either through food sources or in supplement form. Excellent sources of dietary Vitamin C include many fruits and vegetables, including green peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes and cantaloupes. Of course, there are many other excellent sources of fruits and vegetables within the entire color spectrum. My favorites are blueberries, raspberries and watermelon.

Vitamin C deficiency shows up typically in the poor condition of your hair, skin, gums and teeth. If your hair is splitting, your skin is dry and flaky or your gums are bleeding, you could be deficient in Vitamin C. If your wounds are slow to heal, your joints are painful and swollen or you bruise easily, this could also indicate Vitamin C deficiency. Try increasing your intake of Vitamin C through natural sources and/or through vitamin supplementation. And of course, always consult a doctor if necessary.

The amounts of Vitamin C that are recommended vary by age for children and teens and by sex for men and women, so read the labels carefully should you decide to supplement.

I will profile other vitamins in upcoming posts. Go to Wikipedia online for a ton of additional and more technical information about Vitamin C.

Be healthy, fit and happy!

Sandy Huard, President, Women's Health Supply International

10 Foods to Help Power Your Workout

Here are 10 great foods to keep you energized throughout your workout.

PIZZA: Stray from the fatty toppings (e.g. sausage and pepperoni) and opt for a low-fat cheese. Toss on a few healthier toppings like peppers and onions for additional vitamins and minerals. A low-fat slice of pizza provides both protein and carbohydrates.

OATMEAL: Oatmeal is one of the best sources of complex carbohydrates and provides a quick burst of energy that will propel you through your training session. Oatmeal is great with vitamin-rich blueberries and strawberries.

PASTA: Packed with 50 grams of carbohydrates per cup, pasta, mixed in with a little tomato sauce, is not only a tasty choice, but it is rich in muscle-building proteins as well. Try a whole grain pasta for the added nutritional benefit.

PEANUTS: Although peanuts are high in fat, they are also rich in nutrients like potassium, zinc, and vitamin E. Due to the high-fat content, consume peanuts in limited quantities.

YOGURT: Yogurt is sweet and tasty and provides a healthy blend of proteins and carbohydrates. Highly recommended are the low-fat versions.

POTATOES: Potatoes are perhaps the best source of carbs you’ll find, packing some 30 grams in your average 4-ounce potato.

EGGS: Eggs are loaded with protein and keep you feeling full throughout the day. One egg has only 75 calories. Studies have shown that people who consume eggs in the morning tend to consume up to 300 calories less per day.

PROTEIN DRINKS: The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbs.

CHICKEN BREASTS: Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast. Grill or bake your chicken without the fattening skin.

WATER: Your body simply cannot function properly without it. Drink the recommended 8 glasses per day if possible.

So, before running off to the gym or starting an intensive workout, be sure to power up!

Tomorrow is January 31st, one month after I started my New Year's resolution to work out more regularly. So far, I'm doing OK, but I still have some hurdles to conquer (time being one of them). How about you?

Have a great night!

Sandy Huard, President, Women's Health Supply International

Why You Should Get on the Exercise Ball

The exercise ball (also called a Swiss ball or physio ball) is growing in popularity as a great sculpting tool for your core, as well as your glutes, chest and back. It is ideal for using with many exercises because it conforms to specific positions of your body that are necessary in performing an exercise. The exercise ball also provides you with additional support while relieving your joints of unwanted stress.

Here is an exercise you can perform with an exercise ball, designed to shape your glutes:

Roll onto the ball so that your waist is directly on the top portion of it. Your legs and upper torso should be balanced perfectly on top of the ball.

Maintain a push-up position above the ball, placing your hands onto the floor at your sides so that your elbows are bent at a 45-degree angle. You want your legs to be extended behind you.

With your knees straight, slowly lift your legs behind you, pointing your toes. While your legs are lifting, you want to squeeze your glutes while you exhale. Keep raising your legs as far as they can go and squeeze firmly.

Slowly lower your legs to the starting position and repeat the motion. Try 3 sets of between 16-20 reps for an excellent sculpting routine.You can go to Spine-Health.com and find a great article entitled “Exercise Ball Therapy for Lower Back Pain Relief”. All of the benefits of an exercise ball for relieving back pain are described. This should get you started should you be one of the many women who suffer from lower back pain.

I have 2 different exercise balls at home and I find them to be great sculpting tools, particularly for my abdominals. As well, I have strengthened my back considerably since first starting to use an exercise ball.

If you are an exercise ball devotee or new to this great sculpting tool, let me know about it.

Have a great evening!

Sandy Huard, President, Women's Health Supply International

2 Great Fat Burning Articles

This past weekend, I read 2 great articles from the folks at eDiets.com that I wanted to let you all know about today. The author is eDiets Chief Fitness Pro, Raphael Calzadilla, BA, CPT, ACE. I have been reading his articles religiously for a few years now and I find them to be very informative and always motivational.

Article #1 from Glee* Magazine called Speed Up Your Fat Loss! was released on Saturday, January 26, 2008.

This article discusses 10 tips for boosting your metabolism in order to improve your fat burning efforts. Briefly the 10 tips are:

1. Increase your meal frequency.
2. Break up your workout.
3. Eat breakfast.
4. Cycle calories.
5. Drinks lots of water.
6. Exercise in the morning.
7. Perform cardio interval training.
8. Boost your metabolism by reading instead of watching TV.
9. Drink green tea.
10. Practice hydrotherapy.

All of the above mentioned tips I have used regularly to maintain my weight, with the exception of #10. I have seen hydrotherapy as a recommendation in the past in many articles. I plan to finally try it myself tomorrow morning. For a complete explanation of all of the top 10 tips, please visit Ralph Calzadilla's article directly.

Article #2 from eDiets.com directly, which was released on Sunday, January 27, 2008, is entitled 10 Great Ways To Burn More Fat. It is also well-written and most of the tips are common sense. I've always believed that it is the small changes that over time result in the greatest long-term benefits in terms of health, fitness and wellness.

Give Article #2 a read. I won't repeat it here because it clearly is best read in its entirety directly at the eDiets site. It is absolutely worth a look.

I'm off to continue working, then to work out, and then off to pick up the boys from school. My spouse is traveling on business, so I am responsible for the household once again. I'm sure many of you Moms have similar experiences to share.

I'll talk to you all tomorrow. Until then, be healthy, fit and live life fully!

Sandy Huard, President, Women's Health Supply International

A Workout to Build a Sculpted Back

Working out your back helps to improve your posture and gives you a nicely sculpted look, particularly when you are wearing a bathing suit or a dress with an open back. As well, your back is a large muscle group and you will burn more calories at rest and after your workout as a result. By working larger muscle groups, you'll also see positive changes more quickly.

Try this workout at the gym to build a beautiful back:

PULL-UPS: Take a wide grip on the bar, maybe six to eight inches wider than your shoulders on each side. Bend your knees. You may even want to cross your ankles underneath you. Arch your back slightly and pull your torso up toward the bar. When your chin reaches the bar, squeeze your lat muscles for a moment, before allowing yourself back down to the starting position. Try to maintain a steady, flowing motion, avoiding all rocking movements. Begin with 1 set of 10 and work your way up until you can do 3 full sets.

FRONT PULL-DOWNS: Grasp the handle bar firmly with a wide grip. Slowly bring the weight down toward your torso, pushing your chest a little forward while slightly arching your back. The key here is to pull the weight downward with your elbows, not your biceps. Bringing the handle down to your chin, tightly squeeze for a two-count before slowly releasing. Remaining seated through the repetition, allow the weight to pull your arms upward and finish off with a lengthy stretch. Repeat this motion for 10-12 reps working your way up to 3 sets.

BENT-OVER ROWS: Bend at the waist so your upper torso is parallel with the floor, forming a 90-degree angle with your legs. While facing forward, take the barbell at a wide grip (a little wider than shoulder width). Hold the weight so it is roughly six inches off the floor. Then, slowly pull the barbell in toward your chest, squeezing the back muscles upon slight contact. Hold for a moment, then slowly release the weight back to the starting position, about six inches off the floor. Try not to move your torso during the movement, while you concentrate on working the lat muscles. Do 10 repetitions, working up to a total of three sets.

Make sure all the motions are smooth and continuous and that your back muscles (rather than your biceps) are doing the work.

Keep up the strength-training sessions at least 2-3 times a week and let me know how soon you see the changes in your physique and feeling of well being. For myself, I'm keeping up with my workouts, although I am working more than I would like. The kids are also keeping me busy as usual.

'Healthy. Fit. Living Fully.' is my wish for you.

Have a great weekend. I'll talk to you all on Monday.

Sandy Huard, President, Women's Health Supply International

The Benefits of Yoga

Too often, people begin to have back problems as they age. One probable reason is a weakness in your core area (your abdominals and lower back). One great exercise that helps you to build strength in your core and significantly improve your posture is Yoga. This practice also gives you a more elongated look, increases your flexibility, builds muscle tone and can significantly reduce your stress levels as well.

For a guide to popular Yoga styles, such as Hatha, Iyengar, Ashtanga and Kundalini, visit about.com.

Aside from providing all the great benefits mentioned previously, yoga is great fun and can be a great workout as well. If you'd like to work out at home and are new to yoga, try some of the DVD's offered by GAIAM for your Mind, Body and Health. I am a newbie myself, however I find the instructions in the DVD's for Beginners to be easy to follow and very well explained.

Of course, if you are more advanced and can't get to a class, you can also find a great selection of intermediate and advanced DVD's as well. You'll even find DVD's for kids.

Yoga Journal is a great place to start if you want to learn more about Yoga and its meditative, health, and other great benefits. You can also order a subscription online to the magazine, which is excellent.

Until tomorrow, have a great night!

Sandy Huard, President, Women's Health Supply International

Hopeful Diabetes Article Released Today

Yahoo! Health released an interesting article today. Now, of course, I am a strong advocate of "prevention" through leading a healthy lifestyle (consisting of proper diet, exercise and wellness practices), however I do believe that this article deserves a mention.

Australian researchers have found that stomach surgeries that reduce the size of a patient's stomach (in this case, stomach banding), result in the disappearance of diabetes in many patients over the next 2 years. Although not involved in the study, American doctors have noted that gastric bypass surgery has an even greater success rate.

Diabetes experts who were quoted in this article suggested that these stomach surgeries should be considered for the very obese. They indicate that further research is necessary to see how long the effects last and who would benefit from surgery the most in the future.

I am certainly in agreement that we should consider surgery with the very obese because of the potential of very quickly increasing their quality of life. This would enable them to adopt a healthier lifestyle and would give them a fighting chance at living life more fully.

As for gastric bypass surgery and other stomach surgeries being used to treat diabetes with patients who are not obese, the jury is still out on that one. Experts do not recommend this route at this point, however the American Diabetes Association is interested in the findings of this research and revises its recommendations each year. With further research on the subject, we may see some changes to its advice in the near future. We shall see.

To find out more about the study methodology, including how the patients were selected, what type of care they received, their level of physical fitness, how much weight the study versus control group lost, as well as the success rate of stomach surgery versus traditional medical care in eliminating diabetes, I encourage you to read the article in its entirety. Let me know your thoughts as well.

Until tomorrow, be healthy, fit and live life to the fullest. You know you deserve it!

Have a great evening.

Sandy Huard, President, Women's Health Supply International

A Strength-Training Chest Workout for Women

Try this great workout to both isolate and sculpt your pectoral muscles, which will help give your upper body a more youthful shape.

INCLINE DUMBBELL PRESS: Lie on an incline bench, taking a dumbbell in each hand. The weights should be parallel with each other, palms facing outward, as your elbows are locked in 90-degree angles to your sides. Slowly press the dumbbells upward and slightly in, stopping just short of your elbows being locked out. Squeeze the pectoral muscles during the contraction for a moment before slowly lowering the weights to the starting position, where your upper arms should be parallel with the floor. Repeat this motion for 12 reps over 3 sets.

INCLINE DUMBBELL FLY: Set the incline bench at roughly a 45-degree angle. Take a dumbbell in each hand with your elbows locked at a 90-degree angle out at your sides. In this exercise, your palms should be facing each other. As you slowly squeeze your pecs inward, your hands should be moving toward each other in a circular motion above you. Squeeze your pectoral muscles during the contraction, as the dumbbells should come just shy of tapping each other. Do 3 sets of 10-12 repetitions.

CABLE CROSSOVER: Clasping the handles on to the upper-cable stations, step forward on one foot for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Bend forward while extending your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 12-16 repetitions for great toning and isolation.

As with any strength-training workout, be sure to use proper form throughout this set of exercises. So, give this workout a go.

Talk to you tomorrow!

Sandy Huard, President, Women's Health Supply International

6 Ways to Get Yourself Motivated to Work Out

Hi Guys,
After spending countless hours working these past several months, I finally took this past weekend off. Instead of working in my home office for much of the weekend, I spent time with my family. My kids were so happy. In fact, I was so happy too.

Because this is often a challenge for me when I am focused on something else, such as my work or my family, I wanted to talk today about "Getting Motivated to Workout."

So, here are 6 great ways to get yourself motivated:

1. Set goals. I'm sure you've been hearing this a lot lately: "You need to know what you want before you can ever get what you want." This is absolutely critical to any successful health, fitness and wellness regime. It is important to set standards for yourself, otherwise you will drift aimlessly until the boredom and fatigue set in. Set a date and a target for your weight-loss, health or wellness goals and then take the appropriate measures to achieve success.
2. Make a Fitness Plan. Start by noting changes (no matter how small) that you would like to make. Prioritize them and then get started. You may want to get to the gym 3 days per week, drink more water rather than coffee, eat 5-6 smaller meals throughout the day, incorporate a nutrition shake for your mid-afternoon meal, etc. Once you have written down the specific changes you want to make, incorporate them into your life. Remember that no change is too small. You'd be surprised how a little change such as drinking more water can equate to terrific fat-burning or weight-loss results.
3. Buy a new article of clothing. It could be anything. Buy yourself a pair of new jeans, a new dress, a bathing suit, or whatever article of clothing that you really like and would love to wear by a certain date (summer for example). Be realistic so that you don't get discouraged. Plan to lose about 1 pound of weight per week. Hang that new article of clothing in your closet where you can see it everyday. This will be a subtle but powerful reminder of your health, fitness and wellness goals.
4. Play some music! Some studies show that listening to your favorite workout music can actually motivate you to achieve better workout results. Grab your iPod and hit the gym. IPods are getting less expensive by the week. Music can really super-charge your workout and can help you exercise longer. There's nothing quite like it to get you motivated, especially during those inclines on the treadmill!
5. Plan a trip. Vacation plans always seem to spark a new incentive to look your best. Pick a goal date (e.g. 3 months from now) and incorporate a vacation in your plan. Your motivation level inevitably will increase when you think about looking good during your next beach vacation.
6. Try a new gym. Sometimes, this simple change can shift your overall attitude about going to the gym. You could simply be bored of the same old workout rooms, walls, equipment, etc. If you can't afford it, go as a guest with one of your friends. Working out with a friend is another great motivational tip too!

Achieving health, fitness and wellness takes effort, but motivation is always the first step. So, get to the gym or outdoors or wherever you work out. And, let me know how you feel after that great workout!

"Healthy. Fit. Living Fully." for life...

Sandy Huard, President, Women's Health Supply International

Keep Your High-Fat Cravings at Bay

I don't know about you all, but this scenario certainly happens to me when I have been dieting and restricting my calories to shed fat. Read on.

You've been on that diet all week. Salad, rice, baked chicken, oatmeal, fish, fruits, veggies. You've monitored the fat grams and your caloric intake very carefully. Then, at the end of the week, you are craving high fat foods and want to eat in abundance. Why is that?

When this happens, it is more likely that your body is deficient in EFA's (Essential Fatty Acids). When your body consumes too few of these good fats, the temptation to devour all kinds of fattening foods, the ones rich in the "bad" fats, will sometimes feel overwhelming.

Do not succumb to these urges, instead increase your intake of EFA's so that you are able to keep those cravings at bay. This will enable you to stay on course and continue shedding that unwanted fat. The last thing you want at the end of a great week of dieting and working out is to feel that all of your hard work was for nothing.

Fish, particularly of the cold-water variety (salmon, mackerel, sardines), are high in EFA's. Supplements like flaxseed oil and fish oil are also both high in EFA's and should be consumed in the amounts of 2,000 mg per day.

Well, this has been an incredibly busy and rewarding day for me. We officially launched our retail store to the press and got a lot of interest in both our company and our message of "Healthy. Fit. Living Fully."

Let me know if the above suggestion helps with your high fat cravings. And have a great weekend. Cheers!

Sandy Huard, President, Women's Health Supply International

Building Shapely and Beautiful Legs

To build shapely and beautiful legs, try these 4 great leg exercises using the machines and barbells at your local gym.

1. LEG PRESSES: Lying down on the machine, place your feet on the platform so that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso. Stop when your knees form a 90-degree angle. Reverse the movement as you push with your legs, pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weight bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps.
2. LUNGES: Place the barbell on your shoulders, standing with your feet together. Have your back straight and your eyes focused straight ahead. Step forward with one leg, lowering your body into a lunge position, making sure that your knee does not extend past your toe. Your knee should be bent in a 90-degree angle. Slowly straighten your leg back up, coming out of the lunge position and returning to the starting position. Rotate legs, doing 3 sets of 14-16 reps.
3. LEG EXTENSIONS: Sitting in the machine, clasp your ankles underneath the pads. As you slowly raise the pads, squeeze out your quadriceps muscles and stop the motion when your knees are locked out in front of you. Squeeze your quads for a two-count before releasing, and beginning the negative portion of the repetition. Allow your legs to slowly drop to the starting position. Repeat the motion for 3 sets of 12-15 reps.
4. SEATED LEG CURLS: For a great hamstring exercise, sit in the machine with your heels resting on the pad and your back pressed against the back of the seat. Hold the handles in front of you for balance. Then, slowly curl the pad downward, squeezing out the hamstring muscles until your knees form a 90-degree angle. Hold for a beat then slowly allow the weight to bring your legs back up into the starting position. Try doing 12-14 reps for 3 sets.

Do these 4 exercises 1-2 times per week. After 2-3 weeks, you should start seeing some definition in your legs. If not, reduce your calorie intake so that you are shedding fat as well. Once the fat is not masking your hard work, you will see the beautiful shapely legs you desire.

Try the workout and let me know about your progress.

Good luck. Until tomorrow, be healthy, fit and live life to the fullest.

Sandy Huard, President, Women's Health Supply International

Power-Walking: A Cardio Workout for Women of All Ages

Tonight, I thought I'd talk about one of my favorite exercises that is perfect for women of all ages, and that's power-walking.

Power-walking can give you a great cardio workout, without putting tremendous strain on your joints. It is also good for relieving tension and provides a boost to your metabolism. In addition, it will help strengthen both your legs and abdominal muscles.

Of course, your number one priority should be to purchase a quality pair of walking shoes. Shoe fit is extremely important. It is critical that you are able to wiggle your toes and that you can squeeze a finger between your heel and the inside of your shoes. If you are in between sizes, always choose the larger size.

First off, do a dynamic warm-up, which consists of warming up the muscles prior to walking. Be sure to emphasize your hamstrings, quadriceps, and calf muscles. Power jumps are great for this type of warm-up and consist of standing stationary, then doing a squat and jumping with full power. Repeat 5-10 of these power jumps to ensure an adequate warm-up.

Although people walk every day, there is a power-walking technique that ensures that you get the most benefit from this exercise. Walking of course is a heel-to-toe exercise whereby you should always land with your weight on your heel before rolling onto the balls of the feet. Then, push off with the ball of your foot before landing on the heel of your opposite foot.

Throughout the stride, keep your arms at a 90 degree angle at your sides and pump them with fists closed. At the top of the pump, your fists should reach your forehead, while at the bottom of the pump, your fist should reach your waist. Keep your back straight, your eyes positioned forward, your chin up, your shoulders straight, and your chest pushed forward. Keep your stride steady while maintaining proper balance, form and speed.

Many power-walkers prefer to use weights, whether held in the hands or strapped to the legs, because walking with weights can build additional strength and endurance. Other power-walkers do interval training to ensure they get the most fat burning possible. This would consist of walking at different speeds for different set time periods. You can make up your own intervals or search online for some great interval workouts.

After only a few weeks of power-walking, you are sure to notice an increase in your stamina and a change to your physique, due to the strengthening of your heart, legs and abdominals and an increase in fat-burning.

So women of all ages and athletic ability, give it a go. And then let me know how you feel.

Have a great day tomorrow.

Sandy Huard, President, Women's Health Supply International

CLA and the Fight Against Fat and Cancer

Hi All,

I thought I'd share a little information about a promising "good fat" called CLA or "conjugated linoleic acid". Recent university studies point to some promising findings.

CLA is found naturally in dairy products and red meat, however these products also contain significant amounts of saturated fats ("bad fats"). Research does indicate that CLA consumed in its natural form is the preferred intake method and that grain-fed sources of these animal products have the highest amounts of CLA.

Although it’s still not fully understood, CLA likely works by helping to regulate protein and fat metabolism in the body. This in turn can result in a reduction of overall body fat and an increase in lean muscle mass.

In animal studies, CLA has also been shown to protect against many different types of common cancers and to help prevent heart disease. CLA may also play a role in supporting immune function. Human studies are still in their infancy but early results are promising.

Bodybuilding and fitness athletes have been supplementing with CLA for some time now. It is viewed as an excellent support supplement for individuals interested in promoting lean muscle mass, fat reduction, and overall health.

My advice is to check out the research and decide for yourself. Whether you choose natural sources of CLA in your diet or you decide to supplement is up to you. However, do look at the research available particularly the "breast cancer research", which clearly shows reduced risk with adequate CLA intake.

On a side note, I got in the 3T (Totally Tubular Turbo) workout today from TurboJam. Although it is only 32 minutes long, it's a great strength-training workout. You can find 3T and many other great workouts at www.Beachbody.com.

Have a great night!

"Healthy. Fit. Living Fully."

Sandy Huard, President, Women's Health Supply International

5 Great and Simple Ways to Help You Burn Fat

Here are 5 great yet simple ways to help you burn fat:

1. Do not eat poor quality carbohydrates before bed. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately before bedtime will likely result in increased deposit of fat and will prevent your body from maintaining a successful fat-burning mode.
2. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up your metabolism.
3. Eat only as much as you need. Eating is all about moderation. Time your meals so that you eat before you are actually starving. This one simple step practically guarantees that you will eat less throughout the day. When you do eat, stop when your satisfied, even if that means not finishing everything on your plate.
4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.
5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber.

We've also got a lot of great articles at Articles and Health Guides that will help support your health, fitness and wellness goals. If you'd like even more information, sign up for our newsletter.

Share with me some of your tips and advice that help you burn fat too. Have a great night!

"Healthy. Fit. Living Fully."

Sandy Huard, President, Women's Health Supply International

The Top 10 Essentials for Your Home Gym

Here are my recommendations for "the Top 10 Essentials for Your Home Gym." I have all of these items myself. Since I am a busy working mother like many of you, I find that having these items at home helps me to get in my workout, no matter how busy the day gets. I can also break up a workout pretty easily if the kids or responsibilities are too distracting.

None of these items are expensive either. Most can be purchased for $10-25 at your local online or retail store.

1. One or more Medicine Balls
2. An Exercise or Body Ball
3. A set of Free Weights
4. Cables and Bands
5. CD's - Yoga, Pilates, TurboJam, or whatever exercises you like best.
6. Mats - Yoga or Pilates
7. A Pedometer
8. Fat Calipers
9. An Ab-roller
10. Pull-up and push-up bars

I'm going to add another one of my favorite tools for shedding fat and staying slim and that's your good old run-of-the-mill "skipping rope".

You'll find a lot of these products at Wal-Mart, at Amazon.com or at may online retail stores.

Good luck building your home gym. Depending on your budget, you can add an item every few weeks. Pretty soon you'll have a complete Women's Health and Fitness arsenal.

I'm off for Sunday night dinner with the family.

Until tomorrow. "Healthy. Fit. Living Fully."

Sandy Huard, President
Women's Health Supply International

Swimming for Your Family's Health and Fitness

This morning we took the boys to their swimming lessons. It dawned on me that discussing swimming as an ideal family and solo exercise would make a great post for today.

Swimming is an activity that you can enjoy at any age. Babies as young as 6 months old can join a swim program with a parent or guardian and begin to feel comfortable in the water at a very young age. After all, we spend almost ten months floating in amniotic fluid, so in essence we've come from water. And, this you can see with the very young.

While swimming with my youngest Sebastien (2 yrs old) in his Guardian Swim class this morning, I really noticed something. It seemed that the younger the child, the more he or she was enjoying the lesson from the "get go." They just seemed to be "born to swim." They were the first ones to put their faces in the water and the ones least bothered by going under water.

Now, of course people of all ages can enjoy swimming as a leisure activity and can take swimming lessons and aquatic programs of all types. The activity you choose will depend on your level of fitness, any mobility issues you may have, and your health and fitness goals.

As an avid swimmer from a very young age, a swimming/aquatics instructor and lifeguard for many years, I can tell you that it is never too late to start. I have taught children and adults of all ages, from 6 months old to the very elderly. If it is possible for you, my advice is to get your kids into a program by the age of 4 so that they may keep up with their peers. If you are starting later, you can choose a private or semi-private program so that your children can have individual attention. They are much less likely to feel out of place in a class with children much younger then themselves, and they are much more likely to catch up quickly.

Here's where the benefits of swimming come in. Not only is swimming great for your heart and your cardiovascular conditioning, but it is a great "family" activity that you can do all year long. If you haven't been swimming in years or have never learned to swim, than you don't know what you're missing. It is truly a fabulous feeling to be buoyant in the water, it's as though you are "floating". As your strength builds, so will your confidence and so will your endurance and physical conditioning. Your children and grand-children will love to participate along with you as well, but you can also choose to go for a swim or take a swimming or aquatics class just for you. As you focus on your breathing or your strokes or your swim rhythm, you'll quickly notice that swimming will alleviate a great deal of stress. That's a great side benefit too.

One last note about swimming lessons for the whole family. Simply put, it is absolutely a necessity to learn to swim. There are just too many dangers that exist if you ever find yourself near water. From lakes, to beach vacations near the ocean, to campgrounds, to the watering hole on your Father's farm, you and your children must be prepared. Every summer there is an incident of a young child wondering off from the family picnic and later found drowned. Those are the tragedies you can avoid. Once you or your child has mastered the back float, you are well on your way to avoiding such an event. So take heed.

Now as you can tell, I am a huge proponent of learning to swim for the sake of safety, for the sake of fitness, for the sake of health and wellness, and for the sake of family togetherness. But I am also an advocate of swimming for young children because it can lead to a phenomenal leadership experience should they choose to become instructors and lifeguards. And it generally pays well too.

So, that's it. Have a great night and a great day tomorrow.

"Healthy. Fit. Living Fully." for you and your family.

Sandy Huard, President, Women's Health Supply International

A Controversial Health Article Released Today

I was shocked today to read the following headline: "Obesity now a 'lifestyle' choice for Americans, expert says".

The expert in question is economist Eric A. Finkelstein who wrote (along with Laurie Zuckerman) the book: "The Fattening of America", which you can find on Amazon.com. As of a few moments ago, there were 33 reviews with an average score of 3.5 stars out of 5 (a pretty decent score). There are a number of reviews that are highly complimentary and some that are pretty scathing.

Apparently, Finkelstein makes a number of claims from a load of research. I'll leave it up to you to decide once you've read the article and delved deeper into the book and/or reviews. Unfortunately, I have not yet read the book so I cannot comment on it further. However, I did want to comment on the article, which I did read.

Now, here are my 2 cents on "obesity as a lifestyle choice." It may be true that some of the choices we make, such as regularly consuming fast foods or not exercising regularly, do often lead to weight gain. However, this does not mean that people set out intentionally to becoming obese. Nor does it mean that they don't care about being overweight or obese. Nor does it mean that they believe being overweight or obese is not going to be a problem for them in later years. Nor does it mean that they think the medical community is going to cure everything that ails them, if and when they do get sick.

Of course, my views are only anecdotal and I haven't done an exhaustive research study on the matter. One thing I have noticed is that everyone I know discusses the topic of weight; is either on or just off of a diet; is upset about being overweight, obese or gaining a few pounds; and may have self-esteem issues as a result. But, those are my friends, acquaintances and family members. Perhaps you have a different view and believe that people knowingly "choose obesity".

Anyway, let's leave this for now and talk about our shared goals: "Healthy. Fit. Living Fully." For my part, I ate well today and went for a 45-minute power-walk this morning. I feel great. And I wish the same for you no matter what your current weight, level of physical fitness, or level of motivation right now.

Share your thoughts and goals with me, and give me your 2 cents on the article and book referenced above. Perhaps I've missed something.

Ciao for now. Have a great weekend!

Sandy Huard, President, Women's Health Supply International

My Top 10 "Women's Health and Fitness" Magazines

I had mentioned previously that in the past 2 years, I have read over 200 health and fitness magazines for Women (cover to cover). I wanted to highlight my choice for "The top 10 Women's Health and Fitness Magazines."

There are a lot of great "women's health and fitness" magazines and magazines that "discuss women's health and fitness". Some are focused on the everyday woman who is a health and fitness enthusiast, others are geared toward the bodybuilder or fitness model, others are more diversified in their approach (e.g. discussing things like beauty products and applying make-up).

Before disclosing my "absolute favorite" Women's health and fitness magazine, I wanted to give you a listing of the other 9 of my favorites. In no particular order, here are the ones I've read regularly and find to be highly useful and informative. Depending on my frame of mind, I may choose to read one over the other on any given night, but as a group they give me everything I want and need (i.e. motivation and information).

1. Oxygen Magazine
2. Women's Health Magazine
3. Shape Magazine
4. Self Magazine
5. Fitness Magazine
6. Prevention
7. Muscle and Fitness Hers
8. Health
9. Anything from Ediets.com (although it is online only)

Now for my "Absolute Favorite Women's Health and Fitness Magazine" .... Drum Roll Please...

My Absolute Favorite Women's Health and Fitness Magazine is FitnessRx.

It is excellent in every sense of the word. For those of you who are serious about knowing as much as you can about health, fitness and wellness, you are sure to find what you are looking for in an easy-to-read format. There is so much scientifically-based information, rather than a whole lot of fluff, that you are guaranteed to have a great take on current research in the Health and Fitness industry. The scientific findings and information are also laid out in very manageable chunks. Not only is it easier to absorb smaller articles, but the articles are written in an interesting way, so as not to present the research as dry and uninteresting.

But it's not just "all science" for the information-geek like me. It has something for every woman. From yoga, to pilates, to strength-training, to cardio, to body-sculpting, to nutrition, to advice about your sex life, you'll find it all. I particularly like the section called "MediterrAsian diet", which gives great information and fantastic recipes based on this heart-healthy diet.

In addition, I like the "body particulars" section that highlights one area of the body and gives you one or more strength-training exercises to work that area. The anatomy is very well-explained, giving you a good understanding of where the particular muscle group is located and how it is structured. This helps you to target that area more effectively.

I could go on for hours about "Fitness Rx". But, I'll leave it to you all to check it out.

I'm off to work out again late in the evening ... So, until tomorrow.

"Healthy. Fit. Living Fully." is worth it.

Sandy Huard, President, Women's Health Supply International

Health and Wellness: The New Detox Diet

Tonight I wanted to give a huge nod to the book "The New Detox Diet: The Complete Guide for Lifelong Vitality with Recipes, Menus & Detox Plans" by Elson M. Haas, M.D.

Much of the information in this book forms the foundation of the program at Grail Springs in Bancroft, Canada, a Health and Wellness Spa. If you want to get on the right track of lifelong Health, Wellness and Vitality, this book is a great place to start. Not only will your understanding of detoxification increase, but you'll have your pick of great recipes. There are breakfast, lunch and dinner recipes, recipes for great soups, salads and side dishes, recipes for sauces, dips and dressings, snacks and treats, hot and cold drinks, fabulous smoothies and terrific fresh vegetable and fruit juices.

At the end of the chapter on "Supplements for Detoxification", you'll find a table that recommends daily amounts of vitamins and minerals, amino and fatty acids that support the body and the detoxification process in general.

You may decide (and it's a good idea) to get most of the Book's recommended vitamins and minerals in a daily multi-vitamin. In addition, do some product research on the detox formula herbs including: echinacea, yellow dock, goldenseal, garlic, parsley, licorice, and cayenne pepper.

If you are looking for detoxification diets, you'll find a number of diets to choose from in "The New Detox Diet", including sugar, nicotine, alcohol, caffeine and drug detoxifications. So, if you have decided that this is your year to quick smoking as an example, it's great to include the recommended "Stop Smoking Diet" and to detoxify as well. Check out this book, it is really worth the read. More importantly, use the information to get on the right track to ensure a lifetime of good health and wellness.

Well, I'm off to do my 30-minute strength-training session. I'm breaking one of my "Top 10 Health, Fitness, and Wellness Tips" from yesterday and waiting until the end of the day to get my workout in. However, better late than never. I'm committed as are you. Our goals again are: "Healthy. Fit. Living Fully."

Until tomorrow. Have a great evening!

Sandy Huard, President, Women's Health Supply International

My Top 10 Health, Fitness and Wellness Tips

So as an ordinary woman, how do I maintain a healthy weight and a lean physique? I thought I'd share my "Top 10 Health, Fitness and Wellness Tips." Some of these you've heard before, but all of these work for me.

1. Start with a nutritious and filling 300-calorie breakfast. This kick starts your metabolism and fuels you until mid-morning. Research shows that people who skip breakfast can gain up to 8-10 lbs per year from omitting this one simple step. Often times, people who do this overeat later in the day or consume too few calories, causing their bodies to go into starvation mode (thereby depositing more, rather then less fat).


2. Workout first thing in the morning. This can be as simple as a 30-minute power walk to/from work or while walking the dog. It is a great routine to adopt and it can be done before the rest of the family even wakes up. Put your workout clothes on first thing in the morning and just get moving. That way, there is no time to "think up excuses" as your day progresses.


3. Strength-train for 20 minutes 3x per week. It's easy and inexpensive to pick up some light weights at your local store. Take them home and work your biceps, triceps, back, shoulders, legs, etc. while watching your favorite TV program. You only need to do about 2 sets of 5-6 well-chosen exercises to work all of the major muscle groups in your body. See the "ABS Diet Get Fit Stay Fit Plan" by David Zinczenko for some great exercises (a total of 245 exercises). You'll start looking lean before you know it.


4. Eat 3-4 mini-meals per day with 2 snacks in between. Your body likes to be fuelled throughout the day to keep your energy-level high and to keep you focused to handle the demands of the day. Also, you want to avoid that "starvation mode". A mini-meal is 300-500 calories, while a snack is 100-200 calories.


5. Drink plenty of water and eat high water content foods, such as fruit. You don't have to necessarily consume the recommended 8 8-oz glasses of water per day. Provided you eat plenty of water-packed foods, you can still get the recommended amount of water and feel full in the process. As you all know of course, often times when you feel hungry, your body wants water. As well, dehydration reduces mental functioning. So, drink water first, especially when it is not time for a snack or a mini-meal.


6. Eat fruit, veggies and high-fiber foods. They are delicious, nutritious and filling. That piece of fruit can have as little as 80 calories (e.g., apple) and that veggie (e.g., cucumber) can have as little as 40 calories. That gives you a whole lot of food to consume to keep you fuelled and happy. Besides, when you are eating right and exercising, you don't want to feel as though you are starving yourself.


7. Have that sweet indulgence, but just a little. A small piece of chocolate (50 calories or so), and some of those new thin Cadbury chocolate bars (100 calories each) will keep that sugar-craving at bay. Besides, the flavonoids of dark chocolate are actually good for you! With all that healthy-living and physical fitness, you deserve a treat whenever you like.


8. Buy organic produce, dairy and meat. It is more expensive, at least for now. However, it won't be too long in the future before prices come down as people become more and more informed about the toxic substances that are in our food chain. It is worth the added cost. Do some research and you'll see why. Not to mention, the produce as an example is simply much better. I had hot water with lemon made with an organic lemon this past week. Not only was it much more aromatic but it tasted delicious compared to the waxy non-organic lemons I used to buy at my local supermarket.


9. Go for those foods that are rich in antioxidants. I am a big fan of blueberries and other berries. But why should you care about eating foods rich in antioxidants? Because, according to Wikipedia.com: "an antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells". And ... in plain English, free radical damage can lead to Cancer. Did you know that "burning fat" causes the production of free radicals? So as you workout and slim down, you need those antioxidants. You can get them in supplements as well (but that's for another post).


10. Take time just for you. That is, de-stress. For the sake of your heart, circulatory system and overall well-being, de-stress. My favorite de-stressors are reading, exercising, and meditation. Did you know that meditation (simply closing your eyes and focusing on your breath rather than the distractions around you) can relieve stress almost immediately. Besides reducing stress, the benefits of meditation are numerous. It can: increase creativity and intelligence, improve memory and learning ability, increase energy, increase inner calm, reduce insomnia, increase happiness and self-esteem, reduce anxiety and depression, and promote a younger biological age, to name a few. These benefits have been documented in scientific studies spanning 25 years or more. Check it out.

So that's "My Top 10 Health, Fitness and Wellness Tips" for Women, Men and Children alike. Until tomorrow, "Healthy. Fit. Living Fully." is where it's at.

Sandy Huard, President, Women's Health Supply International

Why is Women's Health, Fitness and Wellness my vocation?

Hi again,
I left off my last post with a comment about how women's health, fitness and wellness is now my vocation. I thought I'd explain some of the reasons why.

First and foremost, I want to make health, fitness and wellness a major priority for myself and my children. Since doing so, my spouse has gotten on the bandwagon as well, which is great. I am also now dedicating my working life to helping other women and their families live healthy and fit lives too.

It really hit me 11 years ago, when my mother at 49 years of age was diagnosed with an advanced stage of colon cancer. Although she had been very active and healthy as a child, teenager and young mother, she had been living a very sedentary lifestyle and consuming a diet high in saturated fats for a long time. Her colon cancer was not the type that was genetic, it was highly correlated with the life she had been living. Thus, with proper diet and exercise, it's perfectly likely that the big "C" would never have hit her in the first place.

A huge operation later and 1 year of chemotherapy and she was cancer free. It was awful watching her get her treatments and become ill from all of the chemicals she was ingesting each week. When her treatments had ended, we thought she would be okay, but we were wrong. What those treatments did was bring on severe rheumatoid arthritis likely 20-30 years earlier than would have occurred under normal circumstances. Not only that, but she developed Parkinson's Disease as well. Now, I'm no doctor, but her rheumatologist and her neurologist are both of the mind that the chemotherapy played a role in the diseases that followed.

Anyway, Mom celebrated her 60th birthday this year when I celebrated my 40th. She is fully disabled and barely can get from the couch to the washroom in her home. Her hands and feet (particularly her left side) are contorted and she walks while dragging herself across the floor. Her head hangs low, her neck and shoulders are curving as well. In a nutshell, she is as disabled as a very elderly woman, yet she is only middle-aged. A sad way to live, especially when she would like to do so much with her young grandchildren, yet she can not.

And, this story is the story that other close friends of mine have lived as well. Their Moms getting sick in their early middle-age, some dying, some barely recovering, others turning over a new leaf. The latter group are some of the people I want to speak to, the ones who are now determined to live their lives to the fullest, healthfully and happily. That being said, I would like my goals of "Healthy. Fit. Living Fully." to be the goals of all women. I would like women to bring their messages forth to those they love, especially their children, to instill lifelong habits of health, fitness and wellness.

I love my Mom dearly, but I don't want to find myself in her situation 20 years from now. I want to see my kids grow up, have grandchildren and be able to play with them without any restrictions. And I want that for all women. For that to happen, there is no time like the present to make health, fitness and wellness my vocation. How about you?

On a lighter note, I just got back from a 30-minute power walk and I am planning a 30-minute Turbo Jam session! Should be fun. Take care of yourselves. Have a great remainder of the day!

Sandy Huard, President, Women's Health Supply International

My Secret to Losing Weight and Keeping it off

I thought I'd talk about how I lost 65 pounds after the birth of my second child 2 years ago.

Well, it sounds like a lot of weight, but the first 30 pounds came off easily (a 9-lb baby for one) within the first 6-8 weeks. Women who have had babies know that a lot of water retention occurs to support the pregnancy. However, the 35 pounds that was remaining was a whole different challenge.

One thing that helped was breastfeeding because it burns a lot of calories, anywhere from 300-500 calories per day when the baby is feeding exclusively from its mother. Now, 500 calories less per day X 7 days = 3,500 calories less per week (or 1 lb of weight loss). Keep doing this for the recommended 6 months of exclusive breastfeeding and you've lost about 26 pounds.

Sounds easy, right? Well, it isn't really, at least not for many women. A lot of times, breastfeeding makes you hungry so you may eat more than you burn off in a day. Also, you've got a lot of fat deposited in areas you may not have before, like around your middle. Many women can't breastfeed, others have to go back to work soon after the birth of their child. Your only choice is to make your health, fitness and wellness a priority. After all, a woman needs to be healthy and fit just to handle the sleepless nights and the challenges of being a great parent.

What I did was something I had never done before. I started a calorie journal where I wrote down everything I ate in a day and counted the calories with a pocket calorie resource. The one I used was from "Prevention Magazine" and it was excellent. Once I got a handle on what I was eating, I determined how many calories a person of my weight needed in order to maintain my current weight. Then I subtracted 500 calories per day and made that my caloric intake target for the day so that I could lose on average 1 pound per week. Of course, I readjusted my caloric intake target as my weight decreased.

I also began a whole new health and fitness regime starting with the book: "The ABS Diet Get Fit Stay Fit Plan". It was a tremendous resource for me since I had never been serious about strength-training as a means of building lean muscle, helping with weight loss, and creating a lean and toned physique. The book also outlined 12 categories of foods that you need to incorporate as the bulk of your diet on a daily basis.

One of the recommendations in "The ABS Diet" was eating Whey Protein to help build and repair muscle tissue following a strength-training workout. Some flavors like vanilla are very versatile and can be incorporated with fresh berries and a cup of milk in a blender. The end result is a delicious and filling milkshake that doubles in volume (a full 2 cups).

Later, when I had spend about 3-4 months on "The ABS Diet Get Fit Stay Fit Plan", I discovered Chalene Johnson's "Turbo Jam" CD series at www.Beachbody.com and I was hooked! I started doing Turbo Jam workouts 5 days per week (30 - 60 minutes long). After 6 months of eating well and working out, I had lost 35 pounds and was back to my pre-pregnancy weight. By the way, a 30-minute workout flies by. It just takes commitment to get started and to build the health and fitness habit, that's all.

Now, 2 years later, I have kept it off. Remember that "diet" is not something you do short-term until you lose the weight you want, "diet" is defined as the food you eat on a daily basis long-term to maintain a healthy, fit and active lifestyle. Today, women's health, fitness and wellness is my vocation. After many years of inactivity and creeping weight-gain, I'd finally had enough.

So, join me and make "Healthy. Fit. Living Fully." your goals too. Until next time, be good to yourself and be the best role-model you can be for your kids and family members. Ciao for now!

Sandy Huard, President, Women's Health Supply International

The Health and Fitness Habit Revisited

Well, I did it! I did a 30 minute strength-training workout yesterday after 9pm as promised. Today, I went for a 45 minute walk and it seems as though I am on my way to rebuilding my Health and Fitness Habit. Things are good - at least for the first week of 2008.

If you haven't been doing any research on the subject, I advise you to look into the range of products that exist in the health, fitness and wellness industries, particularly the supplements. I mentioned in my last post that acidophilus is a product used for detoxification. This is certainly a great product to explore further in your research. Another product, milk thistle is used to support proper liver functioning. Active ingredients in milk thistle act as powerful antioxidants in the liver.

I recommend the above two products because they are well known in health and wellness circles and supplementation is always a good idea.

Until next time. Eat well, exercise and be good to yourself. You know you deserve it. I'm off to have a nutritious meal with my kids (who are heading back to school in 2 days "Hooray!" - Of course you know I adore them...)

Healthy. Fit. Living Fully. Have a great remainder of the weekend.

Sandy Huard, President, Women's Health Supply International

The Health and Fitness "Habit"

Well, as you may have guessed... I didn't work out yesterday. Why not I asked myself? After 2 years of regular fitness workouts and great nutrition with only a few months (albeit the last few months of 2007) of sporadic workouts, what is happening? Two days in a row without a regular fitness routine incorporated into my life...

All other excuses aside, the only answer is that I have fallen off "the Health and Fitness Habit" wagon. Now it is day 3 with my workout clothes on - and no matter what, I am committed to getting back on that "Health and Fitness Habit" wagon. When I was on it previously, I always put my workout clothes on first thing in the morning to ensure that I would do my workout after waking up. I am still doing this and I find that it really helps.

The kids have been home for Xmas holidays and they are constant distractions. When they are back at school and daycare on Monday, I will have no excuse other than not getting back into "The Health and Fitness Habit". No one to blame, no circumstances to blame, it will just be me who has not lived up to my health and fitness goals and commitments to myself. I will have to take charge and develop the constant habit that I lost in the last few months of 2007.

So, with New Year's only 4 days ago, I may need a little encouragement to start up the 2008 Health and Fitness momentum. So help me out. Send me your health, fitness and wellness goals and also your best advice on how to stay on the right track.

Until tomorrow ... the clothes are on and I am ready to go!

Sandy Huard, President, Women's Health Supply International

Today is a New Day

Well, I had those workout clothes on yesterday, but I didn't work out...

Why? Does it really matter? We all have excuses as to why we don't do things, not enough time being the #1 excuse (at least for me). Anyway, I don't beat myself up over it. I've got the workout clothes on again and I know that I will get in my fitness workout in today (sometime). So what's the harm if I skip a day?

Anyway, I wanted to talk about a little weekend trip my spouse and I took in December. We went to a health and wellness spa in a place called Bancroft in Ontario, Canada. It is called Grail Springs. It was a fantastic weekend. We learned a lot about how toxic the food we eat really is and how toxic our environment is to our overall health. Removing toxins can be done through detoxification techniques (e.g., an ionic cleanse) or through "juicing" (basically having organic fruit and veggies in juice format for 1-several days) or taking various supplements (e.g., Acidophilus) in combination. Before doing it, I suggest you get a book that guides you. I'll make some recommendations in a later post.

While at Grail Springs, we were fed a very nutritious diet of organic "alkaline" foods, minimizing "acidic" foods (the ideal split is a diet 75% alkaline to 25% acidic). The basic premise of an alkaline diet is that organic alkaline foods prevent a number of bacteria and other substances from proliferating in our bodies, particularly in our colon. Colonic cleanses eliminate all of the "guck" that has been stuck to the walls of our colon for eons. This digested food matter can cause a whole host of health problems, colon cancer for one.

I'm not suggesting that you eat an alkaline diet, but I do suggest that you investigate it further. It is fascinating really. The owner of Grail Springs was a wheelchair-bound extremely ill woman until she changed her diet to an alkaline one of strictly organic foods. Now she is a vibrant 50-something energetic and vital woman. There are many other stories out there of people with cancer that have chosen a holistic way of curing themselves. And, many, many successes to boot.

Have a great healthy, fit and fantastic day. Until next time, try a daily drink of hot water with lemon to help convert your body to an alkaline pH. Heck, it's worth a try.

Healthy. Fit. Living Fully. Ciao for now.

Sandy Huard, President, Women's Health Supply International

Healthy. Fit. Living Fully.

"Healthy. Fit. Living Fully." is our company's tagline because these are my own personal health, fitness and wellness goals. However, these are also goals shared by many of the empowered, sophisticated, technologically-savvy, 78 million strong "baby boomer" generation. Why? Well, because “50 is the new 30” for one thing. We are living longer and we want life to be the best it can be.

We may be single, widowed, have young children, grandchildren, parents who need home care, etc. One thing is for sure, with experience under our belts, we want to live the remainder of our more "enlightened" existence healthfully and happily. To do that, we need to be healthy, fit and live life to the fullest. Travel, shop, serve others, radiate our beauty from within, exercise our political will - in a nutshell, do what we want with our lives because we now realize that we are the creators of our world. We want to take charge of the journey and direct it towards the achievement of our goals.

That's why, after a number of university degrees under my belt, many years in senior-level marketing positions in the corporate world, I had had enough. It was time to start that business I had dreamed of for many years. “But what kind of business I asked myself?” It had to be something I was passionate about; something that would help me to contribute to the betterment of the lives of others. "Women's health, fitness and wellness" came to mind instantly. I'll talk more about this tomorrow and in subsequent posts.

So, for 2008 and beyond, join me and make "Healthy. Fit. Living Fully." your goals too. Share with me your hopes, your dreams and your goals for your life and the lives of those you care about most. Health and fitness, health and wellness, natural health, whatever you want to talk about, I’m hear to listen.

Until tomorrow, be good to yourself... As for me, I ate well today and I am dressed in my workout clothes, ready for a 30 minute strength-training session ... wish me luck :=)

Sandy Huard, President, Women's Health Supply International

Happy New Year's 2008!

Well, just got back from Niagara Falls...

We had a good time, but the buffet at the casino was not so great - a bit of a disappointment in fact, but the desserts were pretty good and the midnight fireworks over the falls were gorgeous!
As for me, I started the year off right this morning with a 30 minute fitness workout on the treadmill followed by some flexibility exercises. I also ate a great breakfast. I feel a little sore, but overall pretty good about the prospects for my health and fitness in 2008.

My boys and company keep me pretty busy, so I'm going to have to be really committed this year in particular. I'm determined and that's a great start.

I've been pretty good with health and fitness as one of my primary goals for almost 2 years now. You see, I gained 65 pounds during my last pregnancy following my 2nd c-section. I also turned 40 this past year and I knew that to keep up with my children and my busy new business, I had to make my health, fitness and wellness a priority. I also needed to be a great role model too.

It wasn't easy to get it off but I'll share how I did it over the coming days, so that many of you can see that it can be done. Not to mention, many of you can offer even better advice and a lot of motivational tips too, I'm sure.

Why should you care about your health, fitness and wellness? After reading over 200 health and fitness magazines about 1 year ago and staying current with subscriptions to e-newsletters about health and wellness everyday, I can comfortably say "because you have to."

With growing obesity rates, especially with children, we can't sit by and watch our kids grow up with Type 2 diabetes, heart disease and other related disorders because of the foods they eat and their growing levels of inactivity. Not only that (and we'll discuss this further in later posts), but our food chain is riddled with toxic substances that are literally "making us sick."

On a more positive and uplifting note: "Happy New Year to you and to all of your loved ones!" I wish for you all to have a 2008 that exceeds your wildest expectations. Let's do it together and keep each other motivated.

Looking forward to hearing from you!

Sandy Huard, President, Women's Health Supply International