Fit at Any Age and Any Size

One Big Step at Fashion Week - New York Post

Sherry Netherland — Thu, 16 Sep 2010 22:28:29 +0000

One Big Step at Fashion Week - New York Post

Plus size models on the runway at Fashion Week in New York. FINALLY!

I Don’t Have Time to Exercise

Sherry Netherland — Sat, 23 Jan 2010 09:49:02 +0000

I love excuses for not engaging in a fitness activity almost as much as I like excuses for playing bad golf Actually, I might like bad golf excuses more. I bring my list of bad golf excuses with me to the golf course then interject them into the conversation whenever I can. “Wow, these new golf socks are really affecting my stance,” or “Darn, it’s so windy.” But, I never use the excuse, “I’m too busy.”
If I were to collect all the excuses people give for not being active, the one that would top the list would be, “I don’t have the time.” Strangely enough, unlike my sock excuse, that is a good reason. In fact, the toughest reason to deny and the one that causes the most frustration. You really, really, really want to be fit, but you are really, really, really busy. I believe you. But, are you too busy?
You know the expression, if you want something done, ask a busy person. I’ll bet you can squeeze in a favor for a friend at the drop of a hat. There is always more time in your day for that unexpected car pool request. It’s like juggling. Once you graduate to four balls going to five is not that big a deal.
There is one good piece of news - if you are that busy, you are probably on the move and moving is good. But if you feel tired, don’t recognize yourself in the mirror, or feel your age you need to step up and create space in your day for you. Keeping fit and healthy is self-employment - only you can have that job.
What about that time crunch? The first task will be to know how you actually spend your time. Keep a log of all your activities for two weeks. I have a posted a Time Tracker on my website, www.healthandfitnesshumorist.com. Open the Fitness Programs page and click on the link for Time Tracker. Track everything in your waking hours. Some amazing things will be revealed. One, you are probably more active than you think and two, windows of time may become apparent. Is there time in the day when you are just vegging in front of the television (my downfall), or maybe you wake up an hour earlier? A half hour? Seeing how you actually spend your time can be a real eye opener. What are your time thieves? Sometimes our time thieves are things that we can do without, reschedule, or just get someone else to do. Make an appointment with yourself to engage in physical activity. Actually putting it in the calendar might be just the step you need to kick start your program.
It is not always about finding the time, it is about priorities and the number one priority has to be you. Investment specialists will tell you to pay yourself first and that makes sense. Your flight attendant will tell you if you are traveling with a small child, you have to put your oxygen mask on first, then the child’s because you can’t help anyone else if you have not taken care of yourself. Taking care of yourself does not mean you are selfish. It will mean that you have the energy to care for yourself and your loved ones now and in the future. Your level of fitness and good health will serve to compress your years of disability in old age. You will reduce the number of years that you will need care. In fact, if you take care of yourself, you will be healthy your entire life and then just drop dead. There now, don’t you feel better?

The Fitness Lifestyle of Plus Size Women - Helpful Links

Sherry Netherland — Thu, 19 Mar 2009 07:14:59 +0000

http://www.venusdivamag.com- “A reader inspired plus size magazine featuring everything curvy girls need to live a well-rounded life.”

http://www.plusperformancefitness.com- The website of Krista Henderson, plus-size fitness trainer and triathlete.

http://www.bellesplus.blogspot.com-Aa blog about plus size world and reality.

http://www.kateharding.net- “Shapely prose blog with notes from the fatosphere.” Includes a list of “Fat Blogs.”

http://www.kellybliss.com- Plus size fitness and life coach.

http://www.plussizeyellowpages.com- Kelly Bliss’ website chock full of resources for plus size women.

http://www.trendycurves.blogspot.com- “More to Love - It’s your style not your size that tells the world who you are!”

http://www.tworoadsfitness.com- Plus size fitness clothing catalog.

http://www.the-f-word.org/blog- Food, Fat, Feminism

http://www.plus-size-fitness-fun.com- Resources and tips for active lifestyle plus size women.

Don’t Underestimate the Jiggle Factor

Sherry Netherland — Wed, 24 Dec 2008 18:10:01 +0000

“Wear loose clothing” is typically the instruction given to people who participate in a workout class. For plus size women this is no challenge. You are accustomed to loose clothing and might seek it out when engaging in a fitness program. However, this is not the best option for you.
Depending on your shape, doing swift movement will cause the weight of your physique to move excessively with the demands of inertia and gravity. This can cause a lot of stress on the connective tissues, not to mention a great deal of discomfort which will result in your inhibiting your movement. Also, the bulk of oversize workout clothing will get in your way.

Form fitting (not tight) clothing will be amore comfort conscious choice for you. Spandex is a better option than sweatpants and oversized t-shirts. I cannot stress enough that a good fitting bra designed for fitness is critical.

If you cannot find good, functional workout clothes in conventional stores, you can find them on the web. I have begun using a great passive search tool: Google Web Alerts. For those of you to whom this is old news, you can skip what’s next. You probably text and have an iPhone, too. I am a baby boomer - a little bit tech savvy, but always playing catch up to my neighbor’s 9 year-old.

Setting up Google Alerts is very simple.
1. Go to google.com
2. In the upper left, above their logo, you will see a menu bar, Images, Maps, News, Shopping, Gmail, more. Click on “more” and a drop down menu will open.
3. At the bottom, click on “even more.”
4. The first search choice on the left is Alerts.
5. Click on Alerts and you will be able to Create a Google Alert.
6. In Search Items have typed Plus Size Fitness.
7. In Type, open the drop down menu and select Web and Blog. I have found that the other choices flood of articles and ads promoting gastric bypass, weight loss “miracles” or combinations of the words plus, size, and fitness which have nothing to do with what you are looking for.
8. You can set the parameters for how often you want the news to your preference. It comes automatically to your email address.

In this past week, I got helpful links for plus size swimsuits, fitness books for plus size women (Real Fitness for Real Women) and discount plus size fitness apparel. I would have had to poke around on the web for a long time to find the same information.

The right fitness clothing is an important component to your fitness equipment. When you can move with confidence you will feel confident.

Orthotics- I’m Now a Believer

Sherry Netherland — Tue, 25 Nov 2008 01:52:01 +0000

I went to a podiatrist once who recommended that I get orthotics. I lamented, “I can’t wear orthotics, they don’t fit in high heels.” He said, “Why do you need to wear high heels?” I replied, “If you have to ask that question, you won’t understand the answer.” Well, I finally found orthotics that I can wear in every shoe I own. I just acquired a pair of Foot Efx orthotics - their symmetry plus model. They claim they can be worn with any shoe, including heels and dress shoes. Guess what? They are right! I have worn these comfortably in 3 1/2 inch heels (I use a little piece of double sided tape to keep them from slipping), dress flats, and yes, even my athletic shoes (substituting the removable insert in the sneaker with an air pillow insole to avoid conflict with the molded arch support that comes with the shoe). They are quite amazing. You can check them out at www.footefx.com.

A Fitness Program for Watching Television

Sherry Netherland — Sun, 16 Nov 2008 21:15:31 +0000

How many of us have been lured into purchasing a fitness device with the sales pitch, “You can do it while watching television!”? How many of us are now watching it collect dust while we are watching television, or, worse, not seeing it at all because it “folds away for easy storage”?

Getting off the couch is hard, isn’t it? After all, aren’t we sitting down in front of the television to relax???? It’s not the place we associate with exercise.

Here’s a new approach. This is an easy routine that’s all about watching television. It’s designed to help us through the times we hate most while watching TV - the commercials. I am encouraging you to do 2 -3 minute spurts of activity during your favorite one hour show. May not seem like a lot, but these seeds for fitness may take root and who knows what will bloom. (Plant metaphor a bit much??)

During the First Commercial

Do Sherry’s Fantastic Four Stretches:

1. Burst Your Buttons
Clasp your hands behind your back.
Keep your arms straight.
Pushing down with your hands, puff out your chest.
Imagine bringing your shoulder blades together.
Hold this stretch for a count of 10.

2. Reach for the Sky
Clasp your hands in front of you.
Keep your arms straight.
Bring your hands over head.
Stretch them up to ceiling.
Hold this stretch for a count of 10.

3. Elbow Grab
Keep your arms up.
Unclasp your hands.
Bend one arm so the elbow stays up and the hand falls behind your head.
Grab the elbow with your opposite hand, pull the elbow in toward the center. (If you cannot reach the elbow, grab your wrist and pull.)
Hold this stretch for a count of 10.
Switch arms.

4. Shoulder Stretch
Hold one arm straight out in front of you.
Bring it across your chest.
Use your other hand to pull it into your body.
Hold this stretch for a count of 10

During the Mid-Show Commercials

Stand up and sit down in place for one entire commercial (try to get to 10 times)

or… Walk back and forth to the kitchen until all the commercials end getting a no or low calorie beverage and a fruit on the last trip

or… Go up and down a flight of stairs in your house twice

During the Third Commercial

1. Sitting straight up in your chair or on the couch, twist your upper body to look as far behind you as you can. You can pull yourself around using your hand on the arm of the chair to assist with this twist. (caution, this cannot be done effectively if you are sitting in a recliner).
2. Make a fist with each hand, then spread your fingers out as widely as you can. Repeat this 10 times.
3. Extend your arm straight out in front of you and gently pull the fingers back with the other hand. Hold for a 10 count, switch hands.
4. Put your palms facing each other in the “prayer” position. Squeeze your palms together in front of your chest. Hold the contraction for a count of 10. Repeat 3 times.

The Top Three Books on Weightloss, Eating and an Active Lifestyle

Sherry Netherland — Sun, 16 Nov 2008 21:03:53 +0000

Debunking all the Myths

There’s nothing better than knowing you’re on the right track. Fitness Is Not About Thinness™ has been my philosophy for years and these books reinforce my message that you can become Fit At Any Age And Any Size! Each of these books offer suggestions for lifestyle changes. They are not quick fix diet books.
If you have been wrestling with food issues or having difficulty getting started on positive lifestyle changes, these books might be the inspiration you need to finally commit to a new you.

Intuitive Eating: A Revolutionary Program that Works, by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA. (ISBN 0-312-32123-6)

This is and an excellent guide for people who want to take the journey toward “normal” eating. It debunks the myths about dieting and explores the motivations behind our diet and weight obsessed American culture.

The authors’ describe their message: “Make peace with food. Free yourself from chronic dieting forever. Get to the natural weight that fits you.”

Offers compassionate, pragmatic tips for individuals who desire a lifelong change in their relationship with food.

Big Fat Lies: The Truth About Your Weight and Your Health, Glen A. Gasser, Ph.D. (ISBN 0-936077-42-5)

Insightful look into the history of our multibillion dollar diet industry. Goes to source material to demonstrate the fallacy in the thinking of popular diet trends and how these beliefs took on a life of their own.

The last section of the book offers sound advice on nutrition and easy to make lifestyle changes.

The Culprit and the Cure: Why Lifestyle Is the Culprit Behind America’s Poor Health and How Transforming that Lifestyle Can Be the Cure, Steven G. Aldana, Ph.D.
(ISBN 0-9758828-1-3)

Dr. Aldana presents research on health risks, such as atherosclerosis, in easy to understand layman’s terms. Offers self-assessment guides to aide the reader. A terrific step-by-step guide for changing a sedentary lifestyle with poor nutrition in to an active, health one which increases the likelihood you will have improved health and longevity.

Globe of Blogs

Sherry Netherland — Mon, 10 Nov 2008 05:46:52 +0000

Top Tips for Maintaining Brain Power

Sherry Netherland — Sat, 01 Nov 2008 03:58:20 +0000

AEROBIC ACTIVITY SUCH AS WALKING, RUNNING, SWIMMING, BICYCLE RIDING

In a recent study published in the Journal of the American Medical Association, men in the 71-93 year old age group who walked less than a quarter-mile per day were almost two times as likely to develop Alzheimer’s Disease or other form of dementia than men who walked more than two miles daily.

In another study, also published in JAMA, female nurses, aged 70-81 years who walked 1.5 hours per week, at a leisurely pace, performed better than their less active peers on tests of mental function.

Sustained aerobic activity will increase the flow of blood and oxygen to the brain. Individuals will perform better on tasks that require executive function such as planning and task organization. In a study published in October 2005 by the Karolinska Institute, it was revealed that seniors, aged 65 - 79 who engaged in robust physical activity, at least twice a week since youth or middle age had a 50% lower risk of developing dementia and a 60% lower risk of manifesting Alzheimer’s than their sedentary peers.

STRENGTH TRAINING

Individuals who combine weight lifting with aerobic activity will experience the highest yields on tests of cognitive function.

ANY LEISURE-TIME ACTIVITY

Individuals who regularly engage in any leisure time physical activity, such as gardening or sports, demonstrated improved cognitive function and less cognitive decline.

MENTAL STIMULATION

The brain responds well to unique stimuli. Mental aerobics can delay the onset of symptoms of Alzheimer’s Disease and related dementias. Keeping the brain active by introducing novel stimuli increases blood flow and activates neurons, maybe even protecting them from damage by increasing the production of brain chemicals called neurotrophins.
Other examples of mental stimulation:
Learn something new.
Try changing long established routines.
Read books.
Read the paper.
Do puzzles, card games, etc.

SOCIALIZE AND STAY INVOLVED

An isolated, sedentary lifestyle can contribute to mental decline. Engaging in regular conversation and interaction with others is stimulating to the brain. Community activism is a great way to promote mental aerobics.

PRACTICE GOOD NUTRITION

Food fuels the brain as well as the body.

Create a Fit Lifestyle Manifesto

Sherry Netherland — Thu, 30 Oct 2008 03:06:39 +0000

Take the time to look at your relationship with food and fitness. Do you do negative self-talk when you are confronted with food (especially food that you love)? Does the very mention of exercise get you down? It’s time to cast off a sedentary lifestyle and embrace food choices that nourish you and increase your longevity. Positively reaffirm your life and make a commitment to joy and healthy living.

Create a Fit Lifestyle Manifesto™. The sample below is the one I created for myself. There may be items on this list that you will want to incorporate into your own list, or your list may mimic mine. You list can be as long or as short as you like. This tool may be especially helpful if you are at the point where you are thinking about making changes, but haven’t yet made that commitment. Writing down your lifestyle priorities may be the nudge that you need. As you are moving towards a more healthy, active lifestyle refer to your manifesto periodically to gage your progress. Keep it handy. Integrating positive life affirming phrases into your normal way of thinking will go a long way to improving your physical and mental health.

MY FIT LIFESTYLE MANIFESTO™

1. I will respect myself and make choices that honor my goals.
2. I will measure my fitness success in terms of my level of physical activity, not by the size of my clothing.
3. I will treat all activity as an accomplishment - doing something is better than doing nothing.
4. I will not characterize myself as good or bad when describing what I am eating.
5. I am allowed to enjoy what I eat.
6. I will slow down my eating and concentrate on tasting and savoring what I eat.
7. I will listen to my body and eat when I am hungry and stop when I am full.
8. I will not use the word DIET. Dieting implies deprivation and a temporary state of being.
9. I will not look at a food that I like and say, “I can’t have that,” (unless allergies prevent my eating it).
10. I will not be swayed by the ridiculous, erroneous claims of the diet industry.
11. I will not compare myself to women in fashion magazines, nor hold myself to that standard for what is beautiful.
12. I will look in the mirror and say (out loud!) at least two nice things to myself every day.
13. I will not keep more than two sizes of clothes in my closet.
14. I will increase my level of physical activity (eventually engaging in a heart pumping activity five days per week).
15. I can turn down food that doesn’t nourish or please me with a polite, “No thank you.”
16. I will throw out my scale because the number on the scale is not a true measure of my health and fitness. (or…I will keep my scale in the trunk of my car - out of site.)
17. (If I cannot throw out my scale), I will not weigh myself more than once every six months.
18. I will drink at least ½ gallon of fresh water each day. (8, 8 oz. glasses of water)
19. I will consume 5 fruits and vegetables per day and choose whole grain products whenever possible.
20. I will find something to laugh at every day, even if it’s my own foolishness.