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