WHAT'S YOUR NEW YEAR'S RESOLUTION? ~5 EASY TIPS~

The News sure is interesting today! There's a 36 year old woman missing off a cruise ship, the CIA is using Viagra to fight Afghanistan, and a crazy guy in a Santa suit shot his ex-wife and all of his in-laws on Christmas Eve then he shot himself (I guess he didn't watch "It's a Wonderful Life" on Christmas Eve, like we did). Now that's a sad story. Too bad Clarence couldn't have talked some sense into him! They are also saying on Fox News that heart disease is the leading cause of death worldwide and that getting more sleep can help combat it (hmmm....they didn't mention exercise and eating right). What's your New Year's Resolution? More sleep? More exercise? Eat right? All three? Remember, you shape the course of your own life. Your choices determine your health, happiness, and also your HOPE! What choices can you make to steer you toward success in 2009? 1. Join an exercise class and introduce yourself to the Instructor. Make sure she/he knows your name. Introduce yourself to some of the class members. 2. Don't go grocery shopping hungry. Always go when you are in a good mood too! Bad choices at the grocery store will follow you home and end up on your waistline! 3. Get involved in a group that does something positive. A ladies bible study group, a group that tutors children with reading problems after school, a homeless shelter, or orphanage. Even if you participate only 1 hour every month, it's better than nothing, and your participation will lift your spirits, which helps promote better health (and weight loss!) 4. Go to the doctor. Get a complete blood profile done and have the doctor go over the results with you. Make sure your cholesterol and triglycerides are normal. 5. Keep your fat grams below 20% of total calories. Saturated fat should be less than half of total fat. I haven't met any woman yet who can eat more than 40 grams of fat per day and still lose weight. You must keep your fat grams between 20 and 40 for weight loss. Your body NEEDS fat for proper functioning, so do not cut fat out altogether. Try to make sure most of your fat is healthy fat (olive oil, salmon, walnuts, for example). Read this article on good fats: http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3 I HOPE THESE 5 TIPS HELP YOU WITH YOUR NEW YEAR'S FITNESS RESOLUTIONS! YOUR FITNESS COACH, Anita Stone p.s. I hope you like my Christmas Bell below! Follow Me: http://www.twitter.com/anitastone FIND ME ON THE WEB: www.superfoodvideos.com www.anitastone.qassia.com www.timetogetfit.blogspot.com www.superexercisevideos.com http://profile.to/anitastone Facebook http://digg.com/users/seeme4fitness www.timetogetfit.biz (Makeover Story) www.myspace.com/videofitnesscoach www.timetogetfitrecipes.blogspot.com http://www.mytalk.at/my/anitastone.php www.videofitnesscoach.com (Enroll now!) www.flickr.com/people/videofitnesscoach www.groups.myspace.com/videofitnesscoach http://groups.podclass.com/Diet-and-Exercise www.mybloglog.com/buzz/members/seeme4fitness www.socialauthority.ning.com/profile/videofitnesscoach www.squidoo.com/donotdiet (Please visit and give Squidoo some stars!) www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com page) http://www.yoursqueezepage.com/displayPage.php?id=10248 (Podcast page) MERRY CHRISTMAS

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FDA WARNS ABOUT DIET PILLS

MEMBERS! Read this important notice from the FDA!

HealthwatchWASHINGTON (AP) ― If you're looking for a little help shedding extra pounds after the holidays, the government is warning you to stay away from nearly 30 weight-loss products that contain unlisted and possibly dangerous ingredients.

The pills are advertised as "natural" fat busters and have intriguing names like Imelda Perfect Slim and Zhen de Shou. Some are touted as new versions of "ancient remedies" from Asia. They may promise an easy fix to weight problems, but the Food and Drug Administration on Monday said the concoctions contain unlisted ingredients, including high doses of a powerful anti-obesity drug, as well as a suspected carcinogen.

"When consumers are buying these products online, we're telling them that if it sounds too good to be true, it is likely to be too good to be true," said Michael Levy, an FDA lawyer who works on enforcement issues.

FDA lab testing found 28 dietary supplements that could land unsuspecting users in the emergency room. Most of the diet pills appear to be coming from China. They are mainly sold on the Internet.

Nearly all of the pills contain sibutramine, a powerful appetite suppressant that's a chemical cousin of amphetamines. It can cause heart attacks, strokes and heart palpitations, especially in people with a history of high blood pressure or heart problems.

Sibutramine is also the chemical ingredient in the prescription drug Meridia, which is used to treat obesity. But FDA testing found that some of the diet pills contain nearly three times the recommended daily dose.

Several of the pills contain phenolphthalein, a chemical long used as a laxative, but which is now being withdrawn from the market because of cancer risks.

None of the supplements lists the dangerous ingredients on the label. "Consumers have no way of knowing that these products contain powerful drugs that can cause serious health consequences," said Dr. Janet Woodcock, head of the FDA's drug evaluation center.

The FDA is considering criminal charges against some of the companies, because they have not responded to requests for recalls.

The products are:
Fatloss Slimming, 2 Day Diet, 3x Slimming Power, 5x Imelda Perfect Slimming, 3 Day Diet Japan Lingzhi, 24 Hours Diet, 7 Diet Day/Night Formula, 7 Day Herbal Slim, 8 Factor Diet, 999 Fitness Essence, Extrim Plus and GMP.

Also: Imelda Perfect Slim, Lida DaiDaihua, Miaozi Slim Capsules, Perfect Slim, Perfect Slim 5x, Phyto Shape, ProSlim Plus, Royal Slimming Formula, Slim 3 in 1, Slim Express 360, Slimtech, Somotrin, Superslim, TripleSlim, Zhen de Shou, Venom Hyperdrive 3.0

2008 The Associated Press. All Rights Reserved. http://cbs11tv.com/health/fda.diet.pills.2.893311.html

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New Hampshire Public Television's LiveFIT Program for Kids

By Rachel M. CollinsDecember 04, 2008

Playing with Frisbees, jump ropes, basketballs and hula hoops, New Hampshire students — like those in St. Mary Academy's third- and fourth-grades — are discovering how easy it is to get exercise.
"The kids had a chance to see that they don't need a lot of expensive equipment to get exercise," said Linda Leonard, a teacher at St. Mary Academy in Dover. "It was just a really fun day for us."
That's because as part of New Hampshire Public Television's LiveFIT NH's community engagement project, the station is hosting school workshops, like the one at St. Mary Academy, that promote a healthier lifestyle.
"They brought in a lot of equipment that the kids might already have at home, then they played with it," Leonard said. "The children absolutely loved it."
Not only did the young students talk for days about what they had learned, Leonard said they also told of teaching their siblings what they had discovered and they took many of the games out to recess in the subsequent days.
"Here was something they could do without being part of a team or without a lot of practice," she said. "They learned a lot of things they could do just for fun."
Certainly the push of NHPTV's LiveFIT initiative begun in 2006 is to help keep the state's residents fit.
After all, the N.H. Child Advocacy Network has estimated that 22 percent of boys and 17 percent of girls in the Granite State are overweight.
Therefore, through television segments, educational and outreach activities and online resources, LiveFIT NH has been encouraging healthy eating and physical activity in an effort to curb obesity and promote a healthier lifestyle.
"It is a long-term challenge," said Heather Mason Herod, educational program coordinator at NHPTV. "We are averaging 2,500 to 3,000 unique visitors a month on our Web site so that's really terrific."
Those who have taken advantage of the NHPTV's offerings agree.
"Each child received a challenge or pledge card and we are encouraging them to do these activities with their families outside of the school environment," Leonard said. "We want them to know that just getting up and doing something can be fun."
After all, LiveFIT NH is focused on doing what it can to increase awareness of, and help reduce the incidence of, childhood obesity, which has become an epidemic in the United States.
Health experts say that obesity causes serious health complications, shortens lifespans and strains the nation's health-care system.
With its partner organizations statewide, NHPTV's approach, therefore, is comprehensive.
In addition to the workshops and online resources, the station is demonstrating through television segments ways that individuals, families, schools and communities can combat obesity trends.
A 16-part series airing since 2006 on N.H. Outlook, NHPTV's award-winning public affairs program, has addressed everything from mindless eating and aging and exercise to heart disease and stroke prevention. And these segments can be viewed online anytime at www.nhptv.org/outlook/live-fit-nh/.
In addition, NHPTV offers the LiveFIT NH Challenge, which promotes six actions and activities known to improve health — such as exercising moderately or vigorously 30 minutes a day and eating plenty of fresh vegetables.
To promote the challenges, NHPTV even offers on-air "Fit Tip" health breaks.
Another part of the LiveFIT NH Challenge is the Family Health Nights.
Presented around the state by NHPTV's Ready to Learn staff, these nights offer fun activities, resources and theme-related children's books, as well as workshops on nutrition, exercise and healthy family lifestyles for parents, educators and caregivers.
"Kindergarten-age children are not going to be preparing their own meals," said Lynn Zuccarelli Austin, who oversees the LiveFIT NH project. "These family-focused events show the adults that their choices do impact a child's health and well-being."
Topics often include choosing healthy snacks and school lunches.
"We ask them, 'When you have down time, is it sitting at a computer or are you going outside to run around for half an hour?'" Austin said. "'When you reach for a snack do you reach for an orange or an apple or do you reach for a shake and some cookies?'"
Then there is the Web site — which offers information about the project, the LiveFIT NH Challenge and special events, as well as links to state and national resources and partner organizations.
And the good news is that the LiveFIT NH project, which had been due to end in January, now will be continued for another two-year cycle thanks to the project partners and an initial $25,000 grant, Austin said.
That's good news for teachers like Leonard, who already has talked with Herod about doing another workshop with the students next year.
"The whole idea is to let the children know that they don't need to be part of an organized team or a big group to have fun and to exercise," she said. "There are things you can do in the back yard with just one or two friends."

And, whether they know it or not, they'll still be exercising.

Think you or your group should be profiled in Get off the Couch? Contact Rachel Collins at Rcollinsme@aol.com. GO & DO: Visit the LiveFIT NH Web site at www.nhptv.org/livefitnh/ to learn more about the workshops, television segments and challenges.

HAPPY THANKSGIVING!

May your stuffing be tasty.  May your turkey be plump.   May your potatoes 'n gravy have nary a lump.   May your yams be delicious.  May your pies take the prize.   May your Thanksgiving dinner stay off of your thighs.   HAVE A BLESSED THANKSGIVING!

YMCA RECOGNIZES "GODFATHER OF FITNESS" JACK LaLANNE

By Kristin Bender

Oakland Tribune 11/08/2008

The godfather of fitness, Jack LaLanne, took a break from his daily ritual of lifting weights for two hours to talk to people in Berkeley about how it is that he can lift weights for two hours at the age of 94.

LaLanne, the man who opened the first modern health club more than 70 years ago and then spent 30 years on television prodding men and women to exercise, eat right and take responsibility for their own bodies, was back in Berkeley on Thursday night receiving an award from the Berkeley-Albany YMCA, the place where he got started nearly 80 years ago.

"I've got one thing on my mind,'' said LaLanne, who lives in Morro Bay. "To help people help themselves."

LaLanne, who sticks to a diet of fish, whole grains, vegetables, and doesn't eat flour or sugar, said exercise and nutrition go hand-in-hand.

"Exercise is king and nutrition is queen. Together you have a kingdom,'' he said.

LaLanne didn't arm wrestle the mayor or swim through the Berkeley Marina pulling a boat with his teeth, but he did impress the 200 or so folks who showed up at the Berkeley City Club to check out the 150-pound muscleman.

"I used to watch him and his wife in the 1960s on television and I never forgot that,'' said Ana Bertero, a 47-year-old Contra Costa County firefighter who works out regularly. "Seeing him reaffirmed the importance of physical fitness at all ages. He's still an inspiration."

LaLanne was there with his wife, Elaine, whom he met 55 years ago while she was working at KGO-TV in San Francisco as a television host.

At 27, she said she was smoking cigarettes and eating bear claws for breakfast. LaLanne began to flirt with her, extolling the virtues of healthy eating and exercise. She began exercising at a class that he taught and the two were soon an item, dining and dancing in San Francisco.
They married in 1958. They have three children.

Together, the two have written 15 books about fitness. They also lecture all over the world, promoting their books and inspiring people to live healthier. "But nowadays, every hotel has a gym,'' he said. "I never miss a workout."

LaLanne, who is known worldwide for his success as a bodybuilder, author and marketer of vitamins, looks more like he's in his 70s than his 90s. He's also remarkably spunky and positive. "He's always like that,'' said his wife. "He never looks to the past. He's always looking forward to the future, always, saying, 'I'm just getting started, I'm just getting started.''

In addition to his two hours of daily weightlifting, La-Lanne said he swims at least 30 minutes daily. He changes his workout every 30 days, sometimes running or doing other cardiovascular exercise. "When I do my running it's up hill or up stairs. Everything I do is vigorous,'' he said.

LaLanne's ties to the East Bay date back decades. In 1933, he built a body building gym in the backyard of his home on Spalding Street in Berkeley for would-be police and firefighters who were having trouble passing their physical fitness tests. "In less than two months, everyone passed,'' he said Thursday night.

At 22 in 1936, he opened a gym called Jack LaLanne's Physical Culture Studio in a building on 15th Street and Broadway in downtown Oakland.

The Berkeley-Albany YMCA recognized the couple with the YMCA Impact Award for their contributions in the "areas of family fitness and health and wellness,'' said YMCA spokeswoman Cynthia Peterson.

WHAT SHOULD DIABETICS EAT?

HERE'S THE VIDEO: http://healthcorner.walgreens.com/display/1709.htm

Aired on Lifetime Television Sunday, November 4 and December 23, 2007

An estimated 20 million people in the US have diabetes - and more than six million don't even know they have it. Another 54 million people are at risk. The good news is that diet is a controllable and important factor in managing diabetes. Kraft nutritionist Arlene Sanoy, RD, says, "The major thing to realize is that someone with diabetes does not need special food. The key is managing the amount of carbohydrate-containing foods that are eaten.

The second tip is to remember to try and eat meals and snacks around the same time every day." Also, remember healthy eating guidelines are the same for people with and without diabetes. Just start making smart choices by label reading. "On the label we have information about sugars and dietary fiber. In general, try to look for foods that contain three grams or more of dietary fiber," says Arlene.

For more information on the Kraft Good Eating, Good Living program, visit www.goodeatinggoodliving.com.

VALERIE BERTINELLI: "I LOST 40 POUNDS ON JENNY CRAIG"

HERE'S VALERIE'S VIDEO:

http://healthcorner.walgreens.com/display/2091.htm

Will air on Lifetime Television Sunday, December 14, 2008

"The hill that I couldn't get up without stopping four times? Now I'm barreling up it." That's the new life of Valerie Bertinelli, known to millions as little Barbara on TV's "One Day at a Time." After a very public divorce from rocker Eddie Van Halen a few years ago, the 47-year-old Bertinelli felt lethargic, was 40 pounds overweight and needed to take control of her life. She did. With new boyfriend Tom Vitale providing team-like support, she started on Jenny Craig - and got her life back. "It's like Jenny Craig sent this life raft out to me," she said, "as soon as I got on board, my whole life changed." The program taught her how to have a healthy relationship with food and feel satisfied. The program is part of a science called volumetrics, which helps people learn how to feel fuller on fewer calories. And the end result is not a specific weight or clothing size, as Valerie points out - it's how you feel about your body as you walk around in the world

---------------------------

Podcast: Social, Emotional and Psychological Barriers to Weight Loss

Podcast: "Social, Emotional and Psychological Barriers to Weight Loss"

Medical Expert: Donald Hensrud, M.D., Mayo Clinic Featured Author
15 minutes

CLICK HERE TO LISTEN TO PODCAST

PODCAST HELP
If the podcast does not play, you may need to download and install the latest version of the Windows Media Player. For additional troubleshooting tips, browse the Multimedia FAQ.

Click here for Podcast Transcript.

Join "15 Weeks to Fitness" at http://www.videofitnesscoach.com/ today!

Technorati Profile

ADVANCED STEP CHOREOGRAPHY (See video below)

Hi Fitness Friends!

Here's the choreography for the Advanced Step Set in the video below:

single knee 1
reverse turn straddle
shuffle or scoot across (turn to front)
across 1 (face end)
step up right, touch left heel front, heel back
walk down (back) 2 steps on floor
cha-cha-cha toward step (chasse)
side lunge 1, exit side
over
wide stomp at corner
tick-tock across 4x
touch toe on floor, hold toe up 1 ct (abduct)
step forward on floor and pivot (1-3), foot goes on step on "4"
slow hop on step (5-6), exit back (7-8)
reverse turn step
over
march forward 3 steps, tap toe, 3 steps back, tap (option: twirl or spin)
step, swing leg over
reverse hop turn straddle
hip shake
stomp 1
basic exit or over
jump stomp wide (1-2)
walk 2, foot on step on "5"
pivot on floor (6-8)
half hop turn to the front
kick 1
REPEAT LEFT LEAD

For more fitness videos, visit www.youtube.com/videofitnesscoach!

HAVE A FIT DAY!
YOUR VIDEO FITNESS COACH ANITA STONE

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ADVANCED STEP SET

ADVANCED STEP ROUTINE
(with breakdown)

Click here for written choreography.

Sign up for "15 WEEKS TO FITNESS" here! http://www.videofitnesscoach.com

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AVOID THE 2003 FOOD PYRAMID!

Recent research has shown that exercise -- alone -- doesn't have much of an impact on body composition.  Even if you're doing up to 5 hours a week.    However, that doesn't mean all hope is lost.  When you combine exercise and the right nutritional intervention, the body fat seems to fly off.    But be sure to avoid the US Government's 2003 Food Pyramid!  Click below for the full story!     http://www.precisionnutrition.com/cmd.php?pageid=698910&t=14001 HAVE A FIT DAY! YOUR VIDEO FITNESS COACH ANITA STONE www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com Page) www.mybloglog.com/buzz/members/seeme4fitness www.socialauthority.ning.com/profile/videofitnesscoach http://www.yoursqueezepage.com/displayPage.php?id=10248 (PODCAST Page) www.facebook.com/profile.php?id=665232960 (Facebook)

WEIGHT LOSS MISTAKES

I love this article by Gabby Reece! Basic Weight Loss Mistakes  A lot of us are out there watching what we eat and exercising, but still not making a dent in our bellies and body weight. There are a few things we are probably not doing, or doing too much of, that would mean major improvements in our health.   Get more sleep. After a very short period of time (about 6 nights), studies show that your glucose levels can rise if you get only 4 to 7 hours of sleep each night. New parents are excluded, but everyone else should try to hit the 8 hour mark as often as you can and get to bed BEFORE midnight. Every hour of rest before 12 a.m. is twice as valuable as the hours after midnight: Our cortisol levels are lowest before midnight therefore our recovery is the highest.   Eating fewer refined and processed foods. Avoid fast and fried food and try to consume as many real foods as you can. It's also imperative to get enough fiber (helps with elimination); fruits and veggies are a great way to fill up.   Avoid sugary drinks and reach for more water. Water is great for so many things like digestion, eliminating toxins in the body, and transporting important nutrients to our cells which need energy to burn calories. Americans drink 20% of their calories, so be careful of that silent pitfall.   Get to know your kitchen. COOK!  I realize it takes more work, but the simple truth is we eat out or order in too often. There is a greater opportunity to control what is in your food if you cook it yourself.   Slow down. When you do sit down to a meal, don't wolf it down. Our culture encourages eating while driving or sitting at our desks. The only time we seem to sit down and enjoy our food is at Thanksgiving. The monks chew each bite of food 100 times (which is excessive), but they also eat only until they are full. They recognize that chewing their food more makes it easier for the body to digest.   Breathe. There are so many days that I don't breathe deeply. In the morning, mid-afternoon, and at the end of the day take a 10 conscious, belly-deep breaths. Close your eyes, pull that air deep into your stomach via your nose and let all the junk out through your mouth. Whether it's a stressful day, or you just want to start and end your day on the right foot, breathing is important.   Don't starve yourself. Oddly enough some of you may not be eating enough, and the lack of calories is putting your body into save mode. Our bodies are so brilliant, and if they aren't getting enough food, your metabolism will tell your body to store each and every calorie it receives or to make energy from whatever muscle tissue you have. Not good. Oh and by the way, don't skip breakfast. People who skip breakfast are over 4 times more likely to be overweight.   Do more than exercise. Even if you are working out, you can't eat and drink whatever you want. It really is a three sided puzzle: balancing exercise, food, and the spirit (which stress and happiness play into).   I wish you the greatest of success, and remember, being healthy is like making your bed. It really is something we have to work at everyday.   2007 Gabrielle Reece . All Rights Reserved.

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DIABETES ON THE RISE - 8% OF AMERICAN POPULATION HAS DIABETES

INCREASE OF 13.5%   Diabetes is still on the rise. New numbers confirm that from 2005 to 2007 the total prevalence of diabetes in the U.S. increased by 13.5 percent.   This means that now 8 percent of the total population has diabetes (23.6 million children and adults). In 2007, 1.6 million new cases of diabetes were diagnosed in people aged 20 and older.   Amidst the bad news of these surging numbers, there's good news about prevention from researchers at Tulane University School of Public Health and Tropical Medicine in New Orleans. They found that green leafy vegetables may reduce the risk of type 2 diabetes in women.   For every additional serving of green leafy vegetables a woman eats per day, there was a 9 percent reduction in risk. (Men, feel free to go ahead and up your intake of veggies and fruits, too, even if this study wasn't about you.)   This isn't the first study to show a relationship between a reduction in type 2 diabetes and the eating of more vegetables. Reasons for this reduction in risk may be that vegetables are low in calories and fat and high in antioxidants, fiber, and a variety of vitamins and minerals — all things definitely not associated with an increased risk of diabetes.   The take-home message here should be simply to include vegetables every day in your meals, and then some. Think about planning your meals around what vegetable you are having (in season, I hope) and then adding other foods. When you sit down to eat, vegetables should be covering half your plate.   Whether those vegetables are fresh, frozen, or canned, they are an important part of your diet and may reduce your risk of type 2 diabetes. © 2007 Johns Hopkins University.   ANITA STONE Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com Enroll Now!  www.videofitnesscoach.com www.timetogetfit.biz (Makeover Story) www.squidoo.com/donotdiet (Squidoo is so lonely--please visit and give it some stars!)

I'VE BEEN TORTURED BY A 106-POUND BRUTE....

...named Judy, my new aerobics supervisor at the City Recreation Center! She's tiny but she's as strong as a freight train!

I had to teach yoga yesterday morning, so I went an hour early to go to kickboxing. Judy's class killed my legs! Amazing how out of shape you can get when you get out of your regular fitness routine.

We moved to Texas in June, so I haven't had my normal exercise regimen for at least 3 months. At first I went to classes at the local YMCA, but their program was so low-key that I had to take 2 or even 3 classes in a row to get a good workout.

When you find a gym that works for you, no matter how expensive it is or how far away it is, remember, it's worth it! I know the price of gas might be affecting your choice of fitness centers, but don't settle for somewhere that's not going to give you the fitness program you deserve!

Your health is worth attaining and preserving! You are worth it!

Have a fit day!
Your Video Fitness Coach
Anita Stone

FALL INTO FITNESS

Planning online training for Fall!

What topics do you want to learn about?

LEAVE ME YOUR COMMENTS HERE:
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BODY PUMP BY LES MILLS

BODYPUMP will be presented at SCW Dallas Mania this weekend! Go to http://www.scwfitness.com/ for details.

In order to build strength, the majority of personal trainers and strength coaches alternate low repetition, heavy resistance with modest resistance, slightly higher repetition training to overload fast-twitch or anaerobic muscle fibers. Some train to complete muscle failure and others limit aerobic cardiovascular training all in the name of "strength".

Technically, strength is defined as the amount of weight that can be lifted one time. Endurance is defined as the amount of weight that can be lifted repeatedly. Muscular endurance enhances the ability of the slow-twitch aerobic muscle fibers to fire. The two components of fitness work together on a continuum where strength gains are predominantly made in the 2-6 repetition range and endurance is the focus of programs with 14 or more repetitions. However, strength is also improved indirectly during programs consisting of greater repetitions. It is important to remember that the human body is composed of both types of fibers and that we need to train both to capacity. Bodybuilders and elite athletes have intense anaerobic strength training regimens that do not always translate well to the recreational lifter in need of improved total health.

So, what are the REAL options for the average Joe?

Ultimately, the majority of fitness participants hope to improve both strength AND endurance. Strength, from their perspective, means a leaner body, fewer aches, and less "help" needed to carry a package or open a pickle jar. Endurance, for the same group, means being slower to fatigue, staying more alert, and generally being less "out of breath". All these ideas are practical, applicable, valuable, and attainable. But how?

Most experts agree that building strength is a very complicated process. The client's personal fitness history, level of activity, current health, gender, age and predominant muscle fiber type all must be considered. Also, people need to acquire and improve strength in both their muscles and their bones. It is also important that we carefully assess the client's need as opposed to what they perceive. They may be saying "strength" while meaning "endurance". Does the 65 year old woman in our office really want to increase her squat or bench press max?

For the participant primarily in need of muscular endurance training, group fitness can provide a good option. BODYPUMP™ is a high repetition, low to moderate resistance workout that improves foundational strength, bone density, body composition, as well as muscular strength and endurance. This pre-choreographed barbell class addresses both major upper and lower body muscles in a scientifically set order of ten musical tracks lasting from 4 to 6 minutes each and consisting of approximately 90 repetitions per muscle group. Instructor focus is on form, education, and execution, not the amount of resistance on the bar. The barbells are adjustable and participants are encouraged to progressively overload their workouts focusing on the proper form and technique. In three, one-hour classes per week, the participant can improve their lean muscle mass, total well-being, and metabolism no matter who they are.

This class can sufficiently address functional strength and endurance without adding bulk. Adding bulk or muscular hypertrophy is greatest in programs consisting of 8 to 12 repetitions, which is greatly below what BODYPUMP™ offers. BODYPUMP™ also delivers a party atmosphere that many "groupies" find appealing and motivating. The music is outstanding and the choreography is designed specifically to fit the musical choices.

For the personal trainer, BODYPUMP™ can be an excellent place to send clients who need endurance training, but do not have the means to pay for multiple sessions each week. The BODYPUMP™ instructor has undergone an intense training and video assessment which helps guarantee safety and proper education of execution which is the same goal as a personal trainer. This class is also a great place to observe participants who may be in need of supplemental training for muscle imbalances, injury rehabilitation or athletic performance enhancements.

BODYPUMP™ can equalize the playing field for participants in that no matter what their fitness level, they will see gains in endurance and changes in their bodies. Once a participant has mastered a BODYPUMP™ class , they may be ready for additional strength training to complete their training regimen. Helping club members know the difference between strength and endurance will be crucial to converting group participants to clients. There is no need to "compete" with group fitness in this regard to participants.

In fact, BODYPUMP™ is a tremendous tool for the personal trainer as it is an excellent gateway class for participants to see and feel workout results quickly and in a non-threatening group environment. Personal training, then, becomes less intimidating. Also, encouraging participation in BODYPUMP™ allows trainers to focus on specific strength components in personalized sessions. Endurance needs are being addressed in class, most often as part of their membership and a balanced, complementary strength program can be easily designed for the client by the personal trainer.

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SPINACH RICE GRATIN

(A HEALTHY ALTERNATIVE TO QUICHE!)

 

2 1/2 cups leftover/pre-cooked brown rice
1 1/2 cups cups well finely chopped spinach
4 ounces firm (organic) tofu, crumbled
10 black olives, chopped
1/2 medium red onion, diced
1/3 cup pine nuts or almonds, toasted
2 tablespoons olive oil
1/2 cup shredded Manchego cheese (or Parm, or Gruyere)
3 large eggs OR 6 egg whites
1/2 teaspoon fine grain sea salt

 

Preheat oven to 400F degrees. Rack in the top third. Grease a 10-inch round baking dish (or equivalent) with a bit of olive oil.

In a large bowl combine the rice, spinach, and tofu. Now, reserving a bit of each for garnish, stir in the olives, and red onion, pine nuts and olive oil. Now stir in 1/4 cup of the cheese. In a small bowl whisk together the eggs, and salt. Fold the eggs into the rice mixture, pour into the prepared baking dish, and sprinkle with remaining cheese. Bake for 30 minutes or until the casserole is set, and the top toasty and golden. Remove from the oven, and sprinkle with remaining onions, olives, and nuts. Sprinkle with a bit more salt before serving - or taste and get a sense of whether you need any.

Serves 8 - 12.

From 101cookbooks.com

 

WHO IS JIM ROHN AND WHAT DOES HE KNOW ABOUT SUCCESS?

Do you enjoy reading quotes by famous people?  If so, this is the perfect blog post for you!

 

Jim Rohn is one of the greatest teachers of success principles. He was born in 1930 and is an American entrepreneur, author, and motivational speaker. He has given seminars to large companies and individuals for more than 40 years. Jim Rohn also is a published author of many books on success, leadership, business skills, self development, dealing with customers, and motivation.

 

Here are some of Jim Rohn's famous quotes about success:

1. Success is not to be pursued; it is attracted by the person you become.
2. Success is nothing more than a few simple disciplines, practiced every day.
3. Success is steady progress toward one's personal goals.
4. Success is doing ordinary things extraordinarily well.
5. Success is neither magical nor mysterious -- it is the natural consequence of consistently applying the basic fundamentals.
6. Everything you need for better future and success has already been written.  And guess what?  All you have to do is go to the library to learn it.
7. What separates the successful from the unsuccessful so many times is that the successful simply do it.
    

 

ANITA STONE

Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com

 

Aging "Baby Boomers" exercise to stay fit!

Aging "Baby Boomers" exercise to stay fit!
Very funny cartoon!

CLICK HERE

LESSON 23 - LAST VIDEO! "15 WEEKS TO FITNESS"

If you haven't watched any of my "15 WEEKS TO FITNESS" videos, you MUST watch this one! Learn about Bob Greene's (Oprah's trainer) Best Life Diet, my new book coming out in late 2008, "Wake Up, Live the Life You Love," and my upcoming 4-week session on Juvenile Obesity. Sign up to get reminders about each of these on the form at the TOP of this page.

"CAR CHAT WITH ANITA" BONUS VIDEO
(This is 9 minutes, be sure to watch all of it, the story at the end is really good.)

LESSONS 21 & 22 "15 WEEKS TO FITNESS" - The Fitness Formula

LESSON 21 "The Fitness Formula"

LESSON 22 "Have you had a Blood Test?"

WEIGHT LOSS TESTIMONIAL FROM KATHY AND FRANCESCA

TIPS ON YOGA POSTURES

Short video from Master Yoga Trainer Jackie Mills --- tips on yoga and pilates moves:

(click on the number of the move you are interested in)

http://www.lesmills.com/midwest/en/members/bodybalance/learn-the-moves.aspx
  

VIDEO FITNESS COACH ANITA STONE

Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com

Enroll Now!  www.videofitnesscoach.com

www.timetogetfit.biz (Makeover Story)
www.squidoo.com/donotdiet (Squidoo is so lonely--please visit and give it some stars!)
www.anitastone.qassia.com
www.timetogetfit.blogspot.com
http://digg.com/users/seeme4fitness
www.myspace.com/videofitnesscoach
www.youtube.com/videofitnesscoach (Over 20,000 views!)
www.timetogetfitrecipes.blogspot.com
http://www.mytalk.at/my/anitastone.php
www.flickr.com/people/videofitnesscoach
www.groups.myspace.com/videofitnesscoach
www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com Page)
www.mybloglog.com/buzz/members/seeme4fitness
www.socialauthority.ning.com/profile/videofitnesscoach
http://www.yoursqueezepage.com/displayPage.php?id=10248 (PODCAST Page)
www.facebook.com/profile.php?id=665232960 (Sign up to be my FACEBOOK friend!)

LESSONS 19 & 20 "15 WEEKS TO FITNESS" BODY BUILDING TECHNIQUE

If you are receiving this blog post by e-mail, click here to see the video: http://www.timetogetfit.blogspot.com/.

LESSON 19

LESSON 20

CREATE A BODYBUILDING.COM PROFILE PAGE!

TODAY I CREATED A BODYBUILDING.COM PROFILE PAGE!
CLICK HERE >> http://bodyspace.bodybuilding.com/seeme4fitness

Why don't you create one too?

It was a lot of fun and as soon as I was finished creating it, I already had 2 comments from other www.bodybuilding.com members, one of them was from Australia!

It was very easy to upload the photos and videos to the page too.

Send me a comment at

http://www.freewebs.com/fitnessfriendsfun/contactme.htm

and let me know what your page URL is!

HAVE A FIT DAY!

ANITA

CONNOISSEUR PROTEIN SHAKE RECIPE

As you all know, I am no gourmet cook! I'd like to be, but it will have to happen later in life when the kids are out of the house. I'm no "connoisseur" when I make my protein shakes either, only because I normally only have time to put the water in the blender and GO!

But if you have the time, this protein shake recipe is one of the BEST! Give your blender a whirl and get fit with Pat's recipe!

Click the link below to open -- to turn the page in this document, click the lower right "corner" of the page.
To make the print bigger, click the "+"

Pat's Age Defying Protein Shake Recipe pdf.pdf

LESSON 18: PODCASTS ON FAILURE AND PROCRASTINATION

CLICK ON THE BUTTON BELOW TO LISTEN OR DOWNLOAD THE PODCASTS!

(If that button does not work, click here:
http://www.acidplanet.com/artist.asp?songs=663636&T=632)

BEST PRICE I'VE EVER SEEN ON A BODY FAT SCALE

Just wanted to let you know I stumbled on the BEST PRICE I've EVER seen on the "Tanita Body Fat Scale."

(Yes, it weighs you too.)

This special price is valid through 12/31/08:
CLICK HERE - 65% OFF TANITA SCALE at Drugstore.com.
*FREE SHIPPING*

See my video below from Lesson 7 on how to measure your body fat with the Tanita scale:

LESSON 17 "15 WEEKS TO FITNESS"

LESSON 17:

Read "Ralph's Fat-to-Fitness Story," then watch the video below.

CLICK HERE FOR RALPH'S STORY

LESSON 16 "15 WEEKS TO FITNESS" Whole Body Workout in 5 Minutes (Parts 1 & 2)

WHOLE BODY WORKOUT IN 5 MINUTES

(Watch Part 2 first >>> It explains Part 1)


PART 2:

PART 1: (Voice of one of my favorite weightlifting instructors, Sandra. I was tired in this video, we taped it after class was over and you can see that I am having a hard time with the overheads and biceps!)

HAVE YOU JOINED "15 WEEKS TO FITNESS" YET? Click here: www.videofitnesscoach.com.

LESSON 15 - "15 WEEKS TO FITNESS"

B A C K P A I N ?

This set of instructional videos will help you with low back pain:

SPECIALIST DR. KING TEACHES HOW TO ALLEVIATE LOW BACK PAIN

LESSON 14 "15 WEEKS TO FITNESS"

LESSON 14

LESSON 13 "15 WEEKS TO FITNESS"

At 3 minutes/20 seconds, you will see something that you have never seen before and I doubt you will ever see anything like this again, watch:

Enroll today! http://www.videofitnesscoach.com

LESSONS 11 & 12 - "15 WEEKS TO FITNESS"

FITNESS OVER 50 ANYONE?

THIS FUNNY FITNESS CARTOON IS ONLY FOR "OVER-50" BABY BOOMERS!

http://weblogs.newsday.com/news/opinion/walthandelsman/blog/2007/11/animation_baby_boomers.html

 

Watch for the next video lesson on Sunday!  I couldn't make a video last week because my hair was 4 different colors....

 

Your Video Fitness Coach,

Anita Stone

Sign up here: www.videofitnesscoach.com

DON'T lose too much weight....here's why!

A little diet comedy...it's not cake, it's caulk!

It's not cake, it's caulk!"

ENROLL NOW! www.videofitnesscoach.com

15 WEEKS TO FITNESS - LESSON 10

GET ON THE BALL!

One of our members, Ruth, wrote in and asked about using the Stability Ball. This is sometimes called "Resist-a-Ball" at the gym, because Mike and Stephanie Morris created a stability ball exercise program and certification for aerobics instructors with that name. See below!

Question from Ruth --

I went to my chiropractor this afternoon, he suggested I get one of the exercise balls, said it would be " more gentle" to my joints.
I believe my daughter-in-law has one and I will use hers for a few days to see if I want to purchase my own.
Also, the chiro showed me a couple of weight lifting tips, had me to put my hand on his shoulder and arm while he did it correctly then incorrectly.

Anita's Answer --

Yes, Ruth, you should try the Ball. I have been certified in Resist-a-Ball since 1998, in fact, that was one of my first certifications when I started teaching Aerobics. I used to have a one-hour Ball class on Tuesday nights at Bally in Orlando. Here is some info for you:

BALL EXERCISES:

http://www.sissel-online.com/top_exercises.php

(RUTH, ABOUT 3 OF THOSE ON THAT LIST WILL BE TOO HARD FOR YOU, BUT JUST DO THE ONES YOU CAN DO)

YOU CAN GET A BALL ON AMAZON FOR ABOUT $10
CLICK HERE

Click on BODY BALL title and it will take you to the whole page.

There are also stability ball books and videos, see the bottom of that page for other Ball products.

"15 WEEKS TO FITNESS" LESSONS 8 & 9

LESSON 8

Lesson 9:

Want to lose weight a lot faster?

Listen to this podcast!

This is a 53-minute class, PACKED WITH INFO YOU NEED TO KNOW!

This is MANDATORY KNOWLEDGE for everyone, age 18 to 80!

Click here to go to the Podcast Page.

Then click on "SONGS" and listen to "WEEK 6 - Weightlifting, Osteoporosis"

Notes for this call: www.freewebs.com/fitnessfriendsfun/vfcweeks612.htm

(This call can be listened to without the Notes, the audio is pretty self-explanatory.)

Have you enrolled yet?
Go to www.videofitnesscoach.com now!

LESSONS 6 & 7 "15 WEEKS TO FITNESS"

LESSON 6

ARE YOU PROCRASTINATING?

THIS VIDEO IS FOR YOU!

LESSON 7

HOW TO MEASURE BODY FAT

LESSON #5 "15 WEEKS TO FITNESS" (Watch for Lesson 6 tomorrow!)

DONT FORGET TO WATCH LESSON #3! The Lesson 3 video is the KEY to weight loss. This is how I kept my weight off for over 10 years, after being overweight almost all of my life. I call this the "Weight Watchers on Steroids, Eat What You Want and Still Lose Weight Diet." As soon as I get you losing weight, then we will start going over better food choices, healthy habits, how depression affects weight loss, taking supplements, and latest diet pills/fads.

P.S. www.facebook.com/profile.php?id=665232960 Sign up to be my Facebook friend! You will like Facebook! So much better than MySpace!

"15 WEEKS TO FITNESS" LESSON 4

"GOOD FAT, BAD FAT, NO FAT?"

Listen to the training call from my Journey to Fitness series I taught in November.

This is a 1-hour 40-minute class, PACKED WITH INFO YOU NEED TO KNOW!

Click here to go to the Podcast Page.
Then click on "SONGS" and listen to "WEEK 3 - GOOD FAT, BAD FAT"

Notes for this call: Click here and scroll down to "Week 3"

---------------------------

Question from a Member:

"How do we figure out how many calories foods have?"
Answer:

Check every food's nutrition label, and be sure to watch the portion size. For foods that don't have a food label, any paperback calorie book will work. You can find these at most grocery stores, Wal-Mart, Target and also any bookstore. You can also find this information online. Our member, Karen, found this website for us: http://www.nutritiondata.com/. For more information about www.nutritiondata.com, listen to this audio--

CLICK HERE

p.s. My Squidoo page has only had 10 visitors, he is soooooooo lonely! Please click here and give him a star! www.squidoo.com/donotdiet
My 3 new social network sites! www.anitastone.quassia.com, www.socialauthority.ning.com/videofitnesscoach (LOVE NING!), and http://www.mytalk.at/my/anitastone.php

FITNESS COACH Q&A TONIGHT 9 P.M. EASTERN

TUESDAY NIGHT CALL IN NUMBER:
Conference Number 1-712-432-3000
Enter your Conference Bridge Number: 410968

(Skype was just too unreliable, so I am using this Conference Call service now)

SEE NEXT POST FOR LESSON #3!

15 WEEKS TO FITNESS LESSON #3

HERE IS LESSON #3 --

(Be sure to listen to Lessons 1 & 2 first)

This video is the KEY to weight loss. This is how I kept my weight off for over 10 years, after being overweight almost all of my life. I call this the "Weight Watchers on Steroids, Eat What You Want and Still Lose Weight Diet." As soon as I get you losing weight, then we will start going over better food choices, healthy habits, how depression affects weight loss, taking supplements, and latest diet pills/fads.

DON'T FORGET! TUESDAY NIGHT:
"FITNESS COACH Q & A" AT 9 P.M. Eastern
Click here for Call-In Number: www.timetogetfit.biz

P.S. www.facebook.com/profile.php?id=665232960 Sign up to be my Facebook friend! You will like Facebook! So much better than MySpace!

IF YOU LIKE MUSIC AND OLD PEOPLE (I DO!), YOU WILL LOVE THIS!

p.s. This has nothing to do with fitness, but it will make you laugh, and laughter tones your abs!

To see the rest of my videos, go to www.youtube.com/videofitnesscoach

If you are not a member yet, enroll at http://www.videofitnesscoach.com/!

15 WEEKS TO FITNESS LESSON #2

Be sure to watch Lesson #1 first!

Here's a recipe to help you with Lesson #2:

"15 WEEKS TO FITNESS" LESSON 1

LOVE THIS GIRL'S DETERMINATION: http://www.youtube.com/watch?v=vW0OYa0k-KI
LOVE THIS GIRL'S POSITIVE ATTITUDE: http://www.youtube.com/watch?v=wgszQnyEYr8

Are you determined?
Do you have ATTITUDE?
Are you going to succeed in 15 weeks?
YES, YES, AND YES!

BIG VALENTINE'S DAY LAUNCH "15 WEEKS TO FITNESS"

BIG VALENTINE'S DAY LAUNCH!

Here's a little clip about "love in the rain" (it's very short) -- my Valentine's Day card to you!

www.incredimail.com/english/love_movie.asp

Click here www.videofitnesscoach.com

(Note: if you are already enrolled in Journey to Fitness, you do not have to sign up again)

p.s. Last night's tele-class is online (scroll down, click the play button in the next post) -- Topic: "Yoga and Pilates, what are they and why should I do them?"

. . . if you don't love yourself enough to devote 15 weeks to your health this year, who does? Sign up today for audio, video, and podcast lessons every week for 15 weeks. Have questions about cortisol, antioxidants, exercise, cholesterol, or diet pills? We'll tackle all those topics! Sign up today!

CLICK HERE TO LISTEN TO LAST NIGHT'S TELE-CLASS

"YOGA AND PILATES, WHAT'S THE DIFFERENCE AND WHY SHOULD I DO THEM?"

TONIGHT'S CALL-IN NUMBER (FEBRUARY 12, 2008)

TONIGHT'S CALL IN NUMBER:
Conference Number 1-712-432-3000
Enter your Conference Bridge Number: 410968

This is a new conference service that we are trying for the first time tonight! I tested it and it looks like it will work great. We kept getting booted off Skype, so I went searching to find a new service. This company records our calls and will let me set it up as a podcast after the call is over, so you can download it to your iPod.

BIG NEWS!!
BIG LAUNCH NEXT THURSDAY! WHAT IS THURSDAY? "LOVE DAY!!"
Do you love yourself enough to devote 15 weeks to your health??

Of course you do!
"15 WEEKS TO FITNESS" LAUNCHES FEBRUARY 14!

To join, sign in at www.videofitnesscoach.com and I will send you all the details. Best of all, it's FREE for the first 100 enrollees.

Be the first to join, and get yourself ON THE ROAD TO FITNESS!