Did you catch the Washington Post’s article on overweight kids? The statistics were staggering! For children aged 2–5 years, the prevalence of overweight increased from 5.0% to 13.9%; for those aged 6–11 years, prevalence increased from 6.5% to 18.8%; and for those aged 12–19 years, prevalence increased from 5.0% to 17.4%. (From the CDC’s 1976–1980 survey to the 2003–2004 survey).

In January of this year, the Aerobodies strategy team decided we could play a BIG part in fighting this serious challenge for our nation’s kids.  Aerobodies and MyEquilibriumCoach.com have been successful in implementing strategic techniques and programs both online and offline to help adults get fit in the workplace and at home.  So we decided to take the next step by bringing our program to school age kids, giving them the tools, tips and strategies they need to make healthier choices in eating and exercise.

So fast forward to June 2008, we began meeting with area schools to share our vision and get some feedback on our plan and objective.  One of the first teachers we met, Misty Boyd, PE Director, at Frances Hammond Middle School, immediately got excited and said she would help us out.

We are delighted to announce that on July 1 we will launch our new summer program for area middle schools, namely Hammond Middle and George Washington Middle Schools in Alexandria, Va.  The kids are excited and we are elated at the prospects of moving area students in the right direction towards health and fitness.  Here are some great shots of our CEO, Fran Bishop, along with team trainer, Brian Lawrence, as they get the kids in gear with the program.

  




If you’d like to learn more about bringing MECkids.com to a school in your area, email me at susiec@aerobodies.com.

1. About Strawberries: One serving consists of 8 medium strawberries and contains 70 calories, 17 grams (g.) of carbohydrates, 3 g. of dietary fiber, and Vitamin C. They are a good source of folic acid, potassium, and Vitamin A as well.

2. About Cherries: The especially tart, dark red cherries purchased in the grocery stores have among the highest levels of disease fighting anti-oxidants compared to other fruits. The rich red pigments of cherries known as anthocyanins, a type of phytonutrient known as flavenoids which have been linked to a variety of health benefits from protection against heart disease and cancer to keeping the brain sharp. Cherries also contain melatonin, a potent anti-oxidant which helps improve the body’s natural sleep patterns.

3. About Asparagus: It is rich in vitamins and minerals, packed with folic acid, vitamin C, and Vitamins B1 & B6. It is low in calories, cholesterol free, and provides potassium and fiber.

4. About Watermelon: Watermelon contains plentiful amounts of the antioxidant lycopene and is an excellent source of the amino acid, citrulline, which the body uses to make another amino acid, arginine, which the body needs for cell division, wound healing, and the removal of ammonia from the body. Currently, medical researchers are evaluating arginine as a possible treatment for high blood pressure, and elevated glucose levels.

5. About Avocados: They are high in potassium, folic acid, and vitamin E to name just a few minerals that contribute to your health. Folic acid, as you must know by now is named very frequently in all these fruits and vegetables. Just how important is it? And what does it do? Folic acid is part of the water-soluble vitamin B complex and functions as a coenzyme, together with vitamins B12 and C, in the breakdown and utilization of proteins.

As the linked article below notes, we are in the midst of a childhood obesity problem that threatens to become a major healthcare issue in this country in the coming years. Obesity issues in children have caused a dramatic uptick in cases of type-2 diabetes in many children and also cause a plethora of other medical issues, from stunting growth to child gallstones. MEC has decided to take this problem head-on with the establishment of MECKIDS.com, a fitness and wellness program created especially for children. Our physical training and meal-planning tools can help busy parents ensure that their children won’t fall victim to this avoidable disease. Using the MEC online tools makes it easy and fun to stay ahead of this disease. Contact us for more information about the programs that we are establishing within local schools.

http://www.washingtonpost.com/wp-dyn/content/article/2008/05/17/AR2008051701373.html

Contact us for more information about the programs that we are establishing within local schools, 703-820-0217 or susiec@aerobodies.com

On April 19, 2008 I was pleased to be the Official Kickoff Leader for the Sjögren's Syndrome Foundation's Annual Walkabout.  Approximately 75 people were on hand to show solidarity and get in a brisk ½ mile walk to support the Sjögren's Syndrome Foundation. Sjögren's ("SHOW-grins") syndrome is a chronic disease in which white blood cells attack the moisture-producing glands. The hallmark symptoms are dry eyes and dry mouth, but it is a systemic disease, affecting many organs and may cause fatigue. It is one of the most prevalent autoimmune disorders, striking as many as four million Americans.
	I loved working with the team at the Sjögren's Syndrome Foundation.  Last year, all of the employees participated in a MyEquilibriumCoach challenge and walked nearly ONE MILLION MILES.  The walk was led by company CEO, Steven Taylor. When asked his opinion about the MyEquilibriumCoach challenge, he said, “I thought the program was just great. They also provided us an on-site trainer who was superb and very motivating!”
Walking competitions are a great way to get your body engine pumped up and start losing weight!  I had a blast...thanks to Steve, Adam and the entire Sjögren's team!

Can you see it or smell it? The time is here. Time to shed the extra layers. Finally! Don't get me wrong. I love the change of seasons, but I would like it much better if the cold weather lasted only long enough to pull out our sporty winter coats and jackets and look festive before shedding them again. In other words, about three weeks would do me just fine.

Besides, spring and summer are the seasons people in my business live for. Our clients can actually see the rewards of the torture they endured from their trainers. They notice the fruits of their efforts to stave off the grievous temptation to have the extra piece of chocolate cake during the holidays.

Focus, Focus, Focus

A lot of us go through the same routine every year. Each spring, we sincerely begin contemplating our weight and health -- and the fact that we haven't paid either one serious attention because winter allows for extra bulk in clothing. But rather than focusing on the exact weight or pants size that may be your ideal, why not just think about living a healthier life and the changes you need to make now to get there?

One of my favorite resources when advising clients on ways to maintain better nutrition and body balance is Dr. Susan Johnson, who has studied and practiced naturopathic medicine and nutrition for more than 25 years. At the beginning of each season, "you should give your own body a tuneup towards achieving optimum health," she says. "Start incorporating various healing modalities into your life." Johnson recommends exercise, plenty of rest, sunshine, pure water, massage and herbal remedies. "These habits will help you achieve and maintain the highest level of health and fitness through careful dietary planning and nutritional supplementation," she says.

Create Healthy Habits

There are several schools of thought on how long it takes to break or form a habit. If you are quitting a tough habit, it may take six weeks or longer. If you're working on a new habit, 12 weeks may be just the key. Over 15 years of practice, I can safely say that after six months of regular consistent change in eating and exercise habits, you likely are hooked.

The journey is a bit easier if you make changes each week rather than undertaking huge changes overnight. With the latter approach, sooner or later you'll tire out, particularly if the effort is too forced. This leads to loss of interest and motivation. Making a minor change in lifestyle could be as simple as deciding what activities or sports youmight participate in during the weekend or at the local athletic center. Also consider things you can realistically add to your current schedule to improve your present level of fitness.

Some ideas: walk 5,000 steps a day, use the steps instead of the elevator at work, skip dessert for a week, take kayaking or tennis lessons.

Develop a 12-week program

For some people, another great idea is to create your own program. The Internet abounds with personal fitness sites to help you create your own health diary. Two sites I recommend are MyFoodDiary.com and MyEquilibriumCoach.com. Both allow you to track your own progress through a very user-friendly Internet platform.

Here are a few goals you might include in your 12-week program:

Be able to hike the Chesapeake & Ohio Canal three to five miles per month.

Perform an interval or circuit training twice per week.

Change your normal routine: park farther from the office, go for a walk immediately after work downtown, get up early and do a 20-minute workout.

Buy a pedometer or heart rate monitor/accelerometer and track your progress.

However you choose to plan your shape-up season, the name of the game is to get started. Remember fitness and great health should be lifelong commitments; so, no matter what your short-term goals, your objective should include a healthier, longer life. Also bear in mind, if you need help, ask a trainer or coach for a few extra tips to get moving.

Is your mouth already watering? Mine too! And while nothing quite compares with a home-baked apple pie, it is a time-consuming endeavor. In search of a good substitute, I found a recipe for a hearty, tasty apple crisp. I am especially pleased with the lower amount of sugar in this recipe than most. To my palate, a syrupy, sugary recipe ruins a good apple crisp (or any other fruit dessert). With less sugar, you can enjoy all of the flavors, especially the apple!

Recipe:

• 5 cups thinly sliced apples
  
• 2 Tbsp lemon juice
  
• 1/4 cup water
  
• 1/2 cup flour
  
• 1/2 cup oatmeal
  
• 1/2 cup brown sugar
  
• 1 tsp nutmeg
  
• dash salt
  
• 1/2 cup butter, softened
  
• 1 cup chopped nuts
  

Preheat oven to 350 degrees. Toss the apples with lemon juice and water. In a separate bowl, combine flour, oatmeal, sugar, nutmeg, and salt. Mix thoroughly. Using a pastry blender, add in butter. Add nuts. Transfer apples, with the liquid, to a 9 inch square pan. Cover the apples with the flour mixture. Bake 40-45 minutes until top is brown. Best served warm.

Serves 6-9, depending on how much everyone wants!

Another bonus to this dessert is fiber. It is recommended that we get 20-25 grams per day in our diet, which for many people is a challenge. Apples and oatmeal are both excellent sources of fiber.

In an effort to be fit and healthy, the calorie value of foods is important. So is the taste factor. A good question to ask about any food is, "Does this food meet my requirements for taste and nutrition, while containing an acceptable number of calories for me to reach my goals?" When a dessert answers "yes" to all three, it has my vote!

Summer is in full swing and you likely have your plans set for fun in the sun! Be careful though. Activity and exercise in the heat can be hazardous if you do not prepare. While exercising on a hot day, the body needs blood sent to the working muscles and to the skin to increase heat loss. This "competition" causes less blood to be distributed to both places and can cause problems including heat cramps, heat exhaustion, and most dangerous, heat stroke. You can take precautions to prevent heat illness in most hot environments. Although, when heat and humidity are extremely high, it may be better to put off your outdoor exercise or activity until it cools off.

Certain people, due to age or health conditions, are more vulnerable to the effects of heat and humidity including the following:

• Older adults
  
• Young children (preadolescent)
  
• Cardiovascular disease
  
• Obesity
  
• Infection and fever
  
• Hyperthyroidism

If you are dehydrated, wearing heavy clothing, taking particular drugs (alcohol, amphetamines, diuretics, blood pressure medication), or are in a new climate to which you have not yet acclimated, you may also be at risk.

Here are some general guidelines to prevent heat stress or heat illness this summer:

• Wear loose-fitting, light-colored clothing
  
• Take more rest breaks during days that are hotter than you are accustomed to
  
• Avoid activity between 10am and 2pm, the hottest part of the day
  
• Drink plenty of water before, during, and after exercise
  
• Reduce the intensity of your regular workout
  
• Allow at least eight days to acclimate to a new hot or humid environment
  
• Avoid alcohol and drugs, such as stimulants, that are dehydrating or indicated as unsafe for use in the heat
  
• Beware of the early signs of heat stress including dizziness, cramps, clammy skin, and extreme weakness
  
• If you do not tolerate heat or humidity well, try exercising indoors in an air-conditioned environment on extremely hot or humid days.
  
• Exercise for shorter bouts throughout the day.

Have a wonderful, safe summer!

Here are some juice recipes to keep you cool and energized during this hot summer weather! Remember you will need a juicer for each of these.

Berry Fizz

1 cup cranberries
1 cup strawberries
1 cup raspberries
Juice and add to 1 cup sparkling apple cider

Tropical Nectar

1 passion fruit
2 one-inch rings pineapple
1 small or 1/2 large papaya
1 nectarine (without pit)
Juice all of the above and mix in blender with one banana

Yes eating salads are a great way to maintain good health and a fantastic body. But only when done right with lots of the right ingredients. Too often folks get confused with what constitutes a good healthy salad and get weighed down with too much of the wrong protein, add non-nutritious greens and drop the ball with dressing galore! So to stay satiated and slim we've given you five things to stay away from to keep you and your salad healthy this summer. Munch On!!!

1) Use Only Iceberg lettuce
Iceberg lettuce has a nice crunch, but almost no nutritional value. Use a variety of darker greens like spinach, leaf lettuce, arugula, dandelion greens, kale, watercress and basil leaves all add flavor and more nutritional value than plain old iceberg lettuce.

2) Use lots of Croutons and Bacon Bits
These extra toppings don't add any nutritional value, but they do add a lot of calories if you pile them on. One half cup of croutons has about 100 calories. One tablespoon of chopped walnuts or flaxseed would make a much better choice for nutritional value.

3) Add Extra Cheese
Cheese is a great source of calcium and protein. Just pay attention to how much cheese you are using. Adding too much cheese can add many extra calories. In fact only 1/4 cup of shredded cheese adds over 100 calories.

4) Pile on the Fried and Processed Meat
Adding slices of cooked chicken breast can transform a healthy salad into a healthy meal. However, adding 3 deep-fried chicken strips to a salad will turn a healthy salad into a health-disaster. Deep fried meats add unhealthy fats and extra calories. Another health-busting idea is to add several slices of processed sandwich meats.

5) Drench Your Salad With Dressing
Most of us like to top our salads with a bit of dressing. That means only a tablespoon or two. More salad dressing adds too many calories and extra fat. A better idea is to forego the salad dressing and squeeze some fresh lemon and lime juice on your salad, or use some salsa.

Spinach Salad Supreme

Makes 4 large salads

Caution: Watch daily intake of vitamin K.

1 package fresh spinach or 1 pound spinach
1 large sweet onion
4-6 sliced large mushrooms
1 can sliced water chestnuts
Artichoke hearts
Alfalfa or mung bean sprouts

Clean and wash spinach. Drain and place in 4 salad bowls. Arrange vegetables attractively. Any vegetable is appropriate, use those you like. Can top with sliced almonds or sunflower seeds.

Kale-Avocado Salad

4-5 leaves of kale (sliced down to the big part of the stem)
1 ripe avocado
Juice of 1 lemon
1/4 cup of olive oil
2 Tbsp of raw pumpkin seeds
Sea salt to taste
In a salad bowl throw in the kale leaves, lemon juice, and olive oil. Cut up the avocado and add it to the kale/lemon/olive oil mixture. Using your hands, mash the avocado into the kale leaves. Add the pumpkin seeds and stir them in. Then salt to taste and enjoy! It's delicious by itself as a side dish or on a veggie burger sandwich!

There is a misconception in the universe that getting into shape must be a long, laborious, painstaking process that produces loads of sweat, agony and discomfort.

While it may be true that getting into good shape is by no means an effortless process, it can be great fun, stress-relieving and relaxing if approached with the right frame of mind and with the use of good tools.

After consulting with your doctor and getting the green light, you can start this five-step program:

1. The first step you should take toward getting into great shape is to set specific, reachable goals.

For instance, your goal might be to reduce your blood pressure by so many points or reduce your cholesterol by a certain number.

You might wish to enter a short-distance competition such as a 5K or 10K race, or even a marathon, if you get that competitive urge. So the point is to set a specific objective that is definable and measurable -- something to work toward, while staying accountable. This can be tricky, as we will soon discuss.

2. Once you have a goal or two to work toward, the next step is to set a time, set a date, get a partner.

This is where many folks miss the mark, putting their goals further and further beyond reach. Here is where a simple easy-to-use plan should come in, the less complicated and straightforward the better. Remember, measurability is the key. So for those of you who missed the "resolutions" band wagon, grab a highlighter and take note.

Say you want to participate in a 5K or 10K race by Sept. 30 or lose 12 pounds before cousin Gretchen's wedding next June. In your plan of action you should choose three or four days per week when you can carve out at least 25 straight minutes for exercise. Decide where you will do it, with whom (trainer or buddy if needed) and the time of day -- all keys for a successful schedule. Now put it on your calendar. Then tell your significant other, trainer, buddy or coach to ask you the following day(s) if you completed your workout.

3. Now it's time for the big step: create a 30-minute fitness regimen.

Keeping with our goal of losing 15 pounds or running the 10K (notice we've examined ourselves more closely and decided we needed to step up our goal a bit), now is the time to really put the ham on the wagon.

A solid fitness regimen will have the proper mix of cardiovascular conditioning coupled with strength conditioning. Simply put, it is time to move the feet and grab the weights.

As a trainer and coach, while working with executives with tight schedules, I will often create an interval or compound fitness routine for a client. So, for instance, after a 10-minute aerobic warm-up, I'll add in a two- or three-minute combination of strength exercises. Then it is back to a different aerobic activity for another five to seven minutes, then three more minutes of strength training and so forth, until we reach 30 minutes.

In this way, you've achieved 20 minutes of cardiovascular training with a good mix of upper and lower body strength conditioning. Then you're out of there, feeling great and totally on schedule.

4. Carve out a pre- and post-work mind/body minute.

Mind/body wellness has become quite the rage with the popularity of Pilates, flexibility, deep breathing and gyrotronics classes. Each of these modalities provides a great way to relieve stress in your life while continuously training and improving the look and feel of your body.

Start with a simple tape or class and, as you build your strength and stamina, you can add more frequency and duration to this area of your fitness routine.

5. Make every moment count.

If you are like most of us, it is probably difficult to see where to carve out any more time or fit anything else into your schedule. So the key is to get it in where you can fit it in. While you are at work, use five-or 10-minute breaks to do uninterrupted, continuous movement such as walking or stair climbing.

At your desk, if possible, instead of a chair use a stability ball to sit on all day to tighten your abs and strengthen your back. Take 30 to 60 seconds to do a few sets of wall push-ups followed by wall sits throughout the day. Then add a few tricep dips to polish off the day.

Remember, Rome couldn't be rebuilt in two weeks and neither can your body. Start today and add a little more every day as you move closer to completing your goals. Trust me, cousin Gretchen won't notice your hips; she has her own to worry about!

Yes. You read the title correctly. For many people even the thought of working out causes stress. Believe me, dealing with some of the Washington areas most successful business people, working mothers and entrepreneurs, I come across this baffling phenomenon more often that not.

The fabulous thing is, for most of my clients and readers, stress has just been a part of how they’ve succeeded in their lives thus far. So, I turn it around and ask them. Is this really more stressful than raising two newborn babies? Or is this really wearing you out more than managing the finances for a fortune 500 company? I'm able to set their minds to rest. And the best part is, I can often offer small tips to help them overcome the issue and reach the goals they desire.

First, don't let your fitness goals run your life. Lay out a plan and follow through. Set reasonable and reachable goals such as lifting a certain size weight, walking a challenging number of steps, or running your first 5k race.

Second, set a schedule. How many times or hours per week will you need to set aside to reach your goal? Come up with a number and write it in your planner just as you would an important business date or your children's doctor appointment.

Next, is the big one. Plan that time thoroughly. If you set 30 minutes aside to 'workout' define what workout means. Is it cardio, bicep curls and leg press? How many reps? If you're not working with a trainer or a coach ask a knowledgeable friend or family member in the industry for advice. Then, find a minute to reflect before and after your regimen. Hold a yoga posture, practice your breathing, or focus on your upcoming workout or your next daily task.

And finally, make every moment count. This is just a personal philosophy of mine. Whether you are enjoying a good meal, having a great conversation, a minute alone or in the middle of your workout, try to make each moment the best moment of your life.

I just did by writing this article to you.