Message from the President:

This is the time I usually start to hear "the holidays are coming and I don't want to gain weight!" If your "slump" is the holidays (see the article at left on exercise slumps), accept the slump is coming and make your plan. What better time than now to prepare?

I look at my calendar and put a cap on how many activities I will commit to - I plan for less business networking, knowing that other gatherings will take my time. If you have kids who will be out of school, plan for a few hours of daycare or find activities to do with them. It may not be your ideal workout, but it beats doing nothing and has the added benefit of family togetherness. If it's bad weather, start looking now for alternative indoor activities that you like.

Imagine rolling into the holidays with a plan - it feels great to be prepared! To your health, Amy Lundberg Aim For It, President

To your health,
Amy Lundberg
Aim For It, President

Spotlight: The Pushup

Now, don’t groan. I know that for some of you the thought of pushups invokes memories of the President’s Physical Fitness Test back in grade school. But, it really is a great exercise!

Pushups use many muscles: Pectoral (chest), deltoid (shoulder), triceps (back of the arm) and abdominals, as well as stabilizing muscles of the shoulder girdle. If you are short on time for your strength workout, this exercise gives you a lot of return for your effort.

Because pushups draw on the use of more muscles than exercises using gym equipment, you will find that while you can chest press 15, 20, 30 pound dumbbells or more, the pushup will be more challenging than you expect. Start with modified pushups (as shown on the left) if doing a full pushup is too difficult.

Keep your torso straight – do not arch your back – and keep your abs strong and tight. In the down position, your chest should be about fist height above the ground so that your elbows are at just less than a 90 degree angle. And remember to breathe, doing as many as you can using good form.

Once you are ready, move onto the standard military pushup (as shown on the right) keeping in mind the same form.

Have you mastered the pushup and need more of a challenge? Rest the top of your shins on an exercise ball. Notice the extra use of your abdominal and oblique (side) muscles. Let me know if you try this – I think it’s quite a workout!

As always, safety comes first. If you feel pain or unusual discomfort, discontinue the exercise and seek professional direction.

Cheeseburger Bills?

“What the heck…?” This was my response when I saw a recent newspaper article with the title, “Several states serving up ‘cheeseburger bills’.” Apparently this is how Washington jokingly refers to the bills being passed to protect restaurants and food companies from frivolous law suits.

This is great! The article indicated twelve states have passed laws preventing consumers from suing food companies over medical conditions related to obesity. And, a Gallup poll indicated 89% of Americans agree with taking personal responsibility and that the food industry should not be held liable for people’s weight gain.

What shocked me in the article was that nine states had vetoed such laws! And I have to wonder about the other 11% in the Gallup poll. Far from being a legal expert, I do not know the intricacies of these bills. It’s just that I can picture unethical attorneys meeting together to figure out how to get rich off this latest craze (if you have read John Grisham’s book “King of Torts” you know what I mean).

For details on this legislation (H.R. 339, The Personal Responsibility in Food Consumption Act) visit the web site: http://www.restaurant.org/government/issues/issue.cfm?Issue=lawsuits.

Hit the Slopes Strong

In a matter of weeks ski slopes will be open for business. But are you ready for the slopes? Now is the time to prepare.

If you are a skier or boarder you know these sports require different skill and muscle engagement than what most of us are used to. For one, balance is extremely important and these sports require a strong core for a safe and fun experience. Also, they involve side-to-side movement which, unless you play tennis or other such sport, you may not be prepared for.

For balance and core work, try out a wobble or balance board (check for these products at www.performbetter.com) and use the exercise ball for your strength training routine. Add in lateral movement to your cardio routine with a slide, rollerblading or a side-to-side drill at the track. Not only will you be ready for the slopes but your body will benefit from the shake up in your workout!