Heart Health: Risks and Prescription for a Healthy Heart

In developed countries, heart disease is the leading cause of death in women over the age of 55. How do you know if you are at risk? And what can you do to keep your 'ticker' healthy before heart disease strikes?

You are at higher risk of developing heart disease when you:

1. Reach menopause. It is believed that the decrease in estrogen is the cause, however hormone replacement therapy is no longer recommended to reduce the risk of heart disease. Certain hormones (estrogen with progestin) actually have been found to increase the risk of heart disease, blood clots and stroke in some women, as well as increasing the risk of breast cancer.
2. Have high blood pressure. Your heart has to pump harder and your blood vessel walls become damaged making them more susceptible to getting clogged with plaque.
3. Have high cholesterol. Too much cholesterol can block arteries.
   
4. Have diabetes. High blood sugar can damage your arteries, making them prone to plaque development.
   
5. Smoke. If you smoke and take the pill, you are at even greater risk than if you smoke exclusively.
   
6. Don't exercise. The risk of developing heart disease for inactive women is twice as high than for active women.
   
7. Are overweight. The greater the excess weight, the greater your risk of developing heart disease.
   
8. Have a family history of heart disease that was diagnosed before the age of 55.
   
9. Have a certain race or socio-economic profile. Black and South Asian women, and women with lower levels of education and income are at higher risk.
   

So, now that you know the risks, what can you do to keep your heart healthy? Well, from the list above, there are a few things you can't do much about, like reaching menopause. However, you can do the following:

1. Exercise regularly, ensuring that your heart is pumping in its "training zone". The heart is a muscle that needs to be worked to remain healthy, just like all your other muscles.
2. Lose excess weight and maintain your ideal weight range throughout your lifetime if at all possible. Even a 10% drop in weight will reap huge benefits for you and your heart. Your energy level and vitality will also increase as a result.
   
3. Quit smoking. Not only will your heart and circulatory system reap the benefits, but your lung capacity will increase and your risk of developing certain related cancers will decrease (e.g. lung and throat cancers).
4. Reduce your cholesterol levels by decreasing your intake of saturated fats (e.g. butter, meat and whole milk) and eliminating trans fats completely from your diet (e.g. certain margarines and products made from shortening). Eat a diet high in soluble fiber (e.g., oatmeal, fruit, vegetables, beats, barley). You may also require cholesterol-lowering drugs as prescribed by your physician.
5. Keep your stress levels low and spend time in leisure activities that help to reduce stress. Maintain a balanced life that includes time for you to focus on your needs exclusively. Consider meditation as a daily practice as it reduces stress levels considerably. It is also a prescription for longevity. Long-term meditation results in a lower biological age for many.
   
6. See your doctor regularly to have your blood pressure and cholesterol levels checked. Many potential problems, if caught early, can be eliminated before they do irreparable damage.
   

One of my favorite heart-healthy recommendations is to laugh! And laugh! And laugh ... a lot! So, be happy - your heart will thank you.

Talk to you all tomorrow.

Sandy Huard, President, Women's Health Supply International

Aging: Effects and What You Can Do

Theories and effects of aging on the body continue to be well-documented in gerontological studies. Many anti-aging drugs and products are marketed vigorously to individuals to "ward off" the so-called "inevitability" of aging. Well, is it really inevitable? Do we have to age in a predictable way? Let's look closely at the effects of aging and what you can do to age more slowly and more healthfully.

First off, what do gerontologists theorize about the aging process? They categorize aging into two sets of theories:

1. We are just "programmed" to age in a predictable manner according to a certain preset timeline. In this case, our bodies age according to our gene make-up, or our changing hormones, or our declining immune systems.
   
2. We age over time due to "errors" that occur as a result of the environmental damage that results from a host of factors, like free radical damage and general wear and tear.

The effects of aging on the body are numerous. They include aging of the body's systems, including:

1. The heart and arteries - the heart muscle thickens resulting in a lower pumping rate and the arteries lose elasticity causing the heart muscle to work harder
   
2. The kidney and bladder - the kidneys do not clear waste as well and the bladder's capacity decreases, perhaps leading to incontinence
   
3. The muscles and bones - muscle tone decreases and bones lose density over time
   
4. Sight and hearing - seeing fine details may be more difficult and the ability to hear high frequencies decreases
   
5. The immune system - the T cells that fight infection are replaced more slowly and their function decreases
   
6. The brain and lungs - there may be a reduction in the connections between neurons in the brain and lung capacity decreases
   
7. The body's fat location - fat moves deeper into the body around vital organs
   

So, all this sounds daunting, right? What can you do to combat most of these effects and age more slowly and healthfully?

1. Eat plenty of foods rich in antioxidants (like blueberries) or take vitamins (like Vitamin E) that are known for their antioxidant qualities to fight free radical damage.
   
2. Limit the amount of bone and muscle loss that occurs by exercising regularly, especially strength-training exercises (at least 3 times per week), and consider supplements such as bone formulas.
   
3. Protect your heart and circulatory system by keeping your saturated fat intake low (resulting in lower cholesterol levels), have your cholesterol checked regularly, and consider heart-healthy supplements like CoQ10.
   
4. Keep your heart, circulatory system and lungs in good working order with regular cardio workouts (power-walking is a great daily exercise and not hard on the joints).
5. Give your immune system a boost by eating healthfully, getting plenty of sleep, keeping anxiety and stress levels low and fighting colds and flu with appropriate remedies and rest.
6. Keep your brain sharp by doing crosswords and memory games (like the popular Sodoku), daily meditation (30 minutes morning and night), or take memory support supplements as recommended or required.

Other valuable recommendations:

1. Since appetite levels tend to change and the nutrients in our food chain are decreasing considerably over time, take a daily multivitamin for improved health and well being.
2. Wear protective clothing (long sleeves, large brimmed hats, etc.) and sunscreen (also apply to the ears, under the eyes and the lips) to protect against the damaging effects of the sun on your skin.
3. Give up smoking because it dehydrates your skin and causes wrinkling and potentially can lead to cancer.
4. Apply nutrient-rich anti-aging skin formulas and creams and consider taking longevity formulas.
   
5. Maintain a calorie-restricted diet and a healthy weight. This is one of the keys to living past 100 years of age. In fact, centenarians are typically people that have maintained a healthy smaller body size their entire lives. But, it's never too late to start.

So, start implementing the recommendations above and live a long and healthy life. You know you deserve it!

Sandy Huard, President, Women's Health Supply International

Strength Training: Beautiful Glutes, Thighs and Calves!

To build a balanced physique, your strength training efforts need to focus on both the frontal and the rear physique. So far, we have examined exercises for the entire frontal physique. Now, we will be completing the rear physique with exercises targeting the glutes, the rear thighs and the calves. We left off our discussion with the triceps.

In Know Your Muscles, I explained the whole concept of understanding your anatomy so that you are able to build full-body strength training routines that target every important muscle group. The result is a beautiful, sculpted physique and a fat-burning engine (even at rest)! So, let's go.

Exercises that target the gluteus medius include:

1. Seated machine abduction, and
   
2. Cable single-leg abduction

Those targeting the gluteus maximus include:

1. Barbell and dumbbell squats
2. 45-degree leg press and horizontal leg press
3. Cable single-leg kickbacks, and
4. Butt blaster machine

Building your rear thighs (hamstrings) should involve exercises such as the following:

1. Prone machine leg curls and seated leg curls
2. Single-leg machine curls
3. Dumbbell prone leg curls
4. Stiff-leg deadlifts, and
   
5. Goodmornings

Now, to complete the rear body, let's look at the calves. For the gastrocnemius muscle do any of the following exercises:

1. Standing machine and standing dumbbell calf raises
2. Standing bodyweight and standing single-leg calf raises, and
   
3. Leg press machine calf raises

Finishing off the calves with these exercises that target the soleus muscle:

1. Seated machine calf raises, and
   
2. Seated barbell calf raises

That's it. We are done with your body. You've now got a plethora of exercises to choose from to target your entire body, yielding a fat-burning engine and resulting in a gorgeous, lean physique. Again, if you want any of these exercises explained to you in more detail, just comment to this post.

Some of our future strength-training posts will involve building some great routines for you to show you just how easy it can be!

Have a fantastic weekend!

Healthy. Fit. Living Fully. for life

Sandy Huard, President, Women's Health Supply International

Strength Training: Work Your Triceps

Continuing with our series Know Your Muscles, we will now look at another group of muscles of the rear physique, the triceps. We left off our examination of the rear body muscles with exercises that focused on Building a Beautiful and Sculpted Back.

There are several strength-training exercises that target this muscle group, including:

1. Close-grip bench presses
2. Lying curl bar extensions
3. Seated overhead barbell extensions
4. Single-arm dumbbell extensions
5. Dumbbell kickbacks
6. Cable pushdowns
7. Reverse-grip cable pushdowns, and
8. Machine triceps extensions
   

Completing the back of the arm, let's look next at exercises that target the forearm extensors:

1. Reverse wrist curls
2. Reverse barbell curls, and
3. Rope wrist roller
   

And finally, the infraspinatus (the only visible muscle that is part of the critical rotator cuff). Key strength-training exercises include:

1. External dumbbell shoulder rotation
2. External cable shoulder rotation
   

For a good triceps workout, checkout out the article Working Those Triceps for Beautiful Arms.

Want help with any of these exercises? Then respond to this post with a comment. I'll be happy to explain any of the exercises to you, including giving you tips on proper form and technique.

That's it for now. Tomorrow we will look at Vitamin E, the recent research and the implications for Vitamin E supplementation.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Strength-training Exercises: Beautiful Arms and Thighs

As promised in Know Your Muscles, I will be providing you with strength-training exercises for the final 2 muscle groups of the frontal physique. To date, we've looked at the chest, the abdominals and the front shoulders, now its time for the upper arms (the biceps) and the thighs (quadriceps).

Some exercises that work the biceps include:

1. Barbell curls
2. Dumbbell curls
3. Preacher curls
4. Concentration curls
5. Cable curls

Exercises that work the quadriceps include:

1. Barbell squats
2. Front squats
3. Smith machine squats
4. Leg extensions
5. 45-degree leg press
6. Horizontal leg press
7. Hack squats
8. Lunges

Finishing up with the supporting muscle groups of the frontal physique, we have the forearms (flexors and extensors), the sides of the waist (obliques), the inner thighs (adductors) and the shin muscles (tibialis). Sample exercises are as follows:

Forearms:

1. Dumbbell wrist curls
2. Barbell wrist curls

Obliques:

1. Side bends
2. Dumbbell side bends
3. Broomstick twists
4. Bicycle crunches
5. Twisting crunches
6. Trunk twists

Hip Adductors:

1. Seated adduction machine
   
2. Cable single-leg adduction

Tibialis anterior (shin):

1. Ankle dorsiflexion
2. Band ankle dorsiflexion

Want instructions on how to perform any of these exercises? Reply to this post with your comments. Again, I am providing you with many exercises for your frontal physique so that you can add variety to your workout and you can structure a workout that will give you a well-balanced and sculpted physique.

Next week, we'll work on the rear physique, including the lats, traps, rear shoulders (deltoids), lower back, triceps, glutes, hamstrings and calves. When we are all done, you will structure a 2-3 set workout with varying levels of weight and varying repetitions to keep your body guessing and your muscles growing. By summer, you will look fantastic!

Have a great day!

Sandy Huard, President, Women's Health Supply International

A Recipe For Beautiful Shoulders!

Tonight, I'm going to share strength-training exercises that will help you build nice rounded shoulders, which will enhance and provide great proportion to your frontal physique. As discussed in my post A Lesson in Anatomy - Know Your Muscles, I am providing you with many exercises to work all of the major and supporting muscle groups of the body.

Over a series of posts, you will have everything you need to build many different strength-training routines, adding variety to your workouts and yielding quick strength gains as a result. So far, we've looked at the chest and the abs, so let's move on.

The front shoulders are called the deltoids. Exercises for the "front deltoids" include:

1. Barbell shoulder press
2. Dumbbell shoulder press
3. Twisting dumbbell press
4. Machine shoulder press
5. Front dumbbell raises

Exercises for the side deltoids include:

1. Dumbbell lateral raises
2. Cable lateral raises
3. Machine lateral raises

Between the neck and the shoulders are the upper trapezius muscles. Exercises that work the upper traps include:

1. Barbell shrugs
2. Dumbbell shrugs
3. Machine shrugs
4. Upright rows
5. Straight bar pulldowns

While we are at it, let's finish off from the shoulder to the neck with the frontal neck muscle, the sternocleidomastoid (SCM). Exercises that work this supporting muscle are:

1. Weighted neck flexion
2. Neck machine flexion

Many people have neck-shoulder pain because of weakness in some of the muscles mentioned above or from injury or tightness. Keep the weight manageable and consider massage as an integral part of your strength-training regime.

The name of each of the above exercises describes the exercise itself. However, if you are new to strength-training or are not quite sure how to perform any of the exercises above, then comment on this post. I will gladly describe the exercises in detail.

Have a great night!

Sandy Huard, President, Women's Health Supply International

Work Those Abs With These Great Exercises!

Earlier this week, I gave you strength-training exercises for the chest. As promised, today I am following up with a list of exercises that work another major muscle group of the frontal physique, the abdominals (rectus abdominis). I will describe many of them because they are not self-explanatory.

1. Crunches - I described basic crunches in a previous post.
2. Full sit-ups
3. Reverse crunches - Lie on your back, hands resting on the floor at your sides. Keep your hips and knees bent at a 90 degree angle with your feet off the floor. Contract your abs while lifting your knees toward your chest. Return your feet to the starting position, keeping them slightly off the floor. Repeat.
   
4. Bicycle crunches - Lying on the floor with your knees bent at a 90 degree angle and your hands behind your ears, start bicycling. Bring your left knee toward your chest and twist your body while aiming your right armpit at your left knee. Then bring your right knee toward your chest and twist your body while aiming your left armpit toward your right knee. Continue this bicycling motion.
   
5. Machine crunches - There is a machine found at your local gym that is specifically geared for working the abdominals. Tuck your legs under the bar provided, grab the handles behind your head and contract your abs while pulling down on the handles and bringing your legs up towards your chest. Repeat.
   
6. Raised leg crunches - Lie flat on the floor, legs extended straight out and off of the floor. Bring your knees up together toward your chest while contracting your abs. Return your legs to the starting position. Repeat.
   
7. Cable crunches - This is an exercise performed in a gym. Kneel on the floor and grab the cables from above. Pull down on the cables while contracting your abs. Repeat.
   
8. Leg raises - I described leg raises in a previous post.
9. Bent-leg knee raises - Leg raises with knees bent. Just lightly touch the floor between reps.
   
10. V-ups - Lie on your back with your legs and arms extended. Contract your abs while trying to touch your toes. Be sure to keep your arms and legs straight. Repeat.
    

Choose a variety of exercises (about 3-5) from the above list so that you are working the abdominals effectively. Some exercises such as the "bicycle crunch" work both the lower and the upper abs, others focus more on one or the other. So be sure to mix up the exercises frequently.

Try starting out with 2-3 sets of 20-30 reps of the less difficult abdominal exercises such as crunches and 2-3 sets of 10-15 reps of the more difficult abdominal exercises such as v-ups. Every other day, increase the number of reps until you've effectively exhausted your abs by the end of your routine.

Good luck getting great abs just in time for summer. The sooner you start (hay, it's only February 20th), the sooner you'll be in shape for the beach!

If you want any additional information about the abdominal exercises above, just reply to this post with your comment.

Have a great day!

Sandy Huard, President, Women's Health Supply International

A Lesson in Anatomy - Know Your Muscles

To develop your physique correctly, you need to understand what muscles to train. The basic anatomy lesson presented here will help you to develop a well-balanced, strong and lean physique. If you concentrate on only a few "problem areas" such as your glutes and hamstrings, you could end up with imbalances in strength, which can lead to injury. So, get your school caps on!

Your frontal physique consists of the following major muscle groups:

1. The chest (pectorals)
2. Abdominals (rectus abdominis)
3. Front shoulders (deltoids)
4. Upper arms (biceps)
5. Thighs (quadriceps)
   

Muscles that support or assist these major muscle groups in doing their job include:

1. The frontal neck (Sternocleidomastoid or SCM)
2. Forearms (flexors and extensors)
3. Sides of the waist (obliques)
4. Inner thighs (adductors)
5. Shin muscles (tibialis)

A well-rounded strength-training regimen should include exercises from all of the muscles noted above. Now, for the rear body.

Some very large and strong muscle groups are found at the back of the body, including:

1. The lats (latissimus dorsi)
2. Traps (trapezius)
3. Rear shoulders (deltoids)
4. Lower back (erectors)
5. Rear upper arms (triceps)
6. Buttocks (gluteus)
7. Rear thighs (hamstrings)
8. Calves (gastrocnemius and soleus)

Other notable rear body muscles include: the teres major (assists the lats) and the infraspinatus (part of the rotator cuff).

As with the front of the body, a well-rounded workout regimen should include the rear body muscles noted above.

In subsequent posts, I'll give you examples of exercises that work each of these muscle groups, so that you'll be able to create your own strength-training workouts quickly and easily. This will add variety to your routines and increase your overall body strength more rapidly. Before you know it, you'll be lean, strong and ready to take on any challenge.

Take good care of yourself. Have a great night.

'Healthy. Fit. Living Fully.' for all!

Sandy Huard, President, Women's Health Supply International

Quick Weight Loss - Is it Possible?

Are you looking for a quick weight loss solution? Have you tried many of those fad diets, or those products advertised on TV that promise that you'll look like a model within a few short weeks? Have you taken dietary supplements expecting that you would lose weight quickly and permanently?

Well, unfortunately I'm here to tell you that quick weight loss is just not possible! A quick weight loss solution does not exist - certainly not one that is healthy or that burns fat. Those quick weight loss solutions that are advertised are "scams", especially the ones that tell you that you can just sit back and relax "while the pounds just fall off". Many of the so-called products offered on TV just don't work - certainly not in the way they are portrayed.

The truth is, without proper diet and exercise, along with regular strength-training to build lean tissue, permanent weight loss is not possible. Sure you can lose a lot of water with many of the supplements on the market today, or by drastically restricting your calories. Sometimes, you can drop as many as 8 pounds in one week, however those pounds consist of "water" as previously mentioned. Just eat a few good carbohydrates, and your back to storing water again. Before you know it, you've gained all of those 8 pounds back!

So, what do you do? First off, pick up this month's issue of FitnessRx (February 2008). The magazine's key headline is: "2008 Fat Loss Special!". Some other headlines include: "Burn Fat Fast!" and "Shed 20lbs in Two Months". To me, 20 lbs in two months is quick weight loss! However, it requires that you follow a regime of strength-training, cardio and dietary restriction, supplemented with quality weight loss supplements to compound your results.

I've read the February issue of FitnessRx and it's great. As I've mentioned previously, FitnessRx is my favorite women's health and fitness magazine. Read the February issue and you'll see why. In fact, order a copy online and receive it at home. It'll keep you motivated and informed and it will add a lot of variety to your normal exercise and fitness routine.

Don't want to get the issue of FitnessRx? Then follow some of the guidelines I've provided in previous posts. Unfortunately, quick weight loss is never permanent. You need to be vigilant and committed to changing the way you eat and live for life.

I'd love to hear some inspirational stories, so be sure to drop me a line. I would be happy to share your success stories with our daily readers.

Have a great night! Talk to you tomorrow.

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

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

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

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

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