It is a good feeling to have someone you can count on to pick you up and encourage you to get that last set of kettlebell swings in, or run that extra mile. But what do you do if your training partner is out sick, or your trainer is on vacation? Maybe the 12-week running group has ended, and you are worried that you won’t be able to keep it up on your own.

I always tell my client your success or failure is not up to me. I lay the foundation down, teach you the proper exercise techniques and give quality nutritional advice. The rest of the challenge is up to you, and you must hold yourself accountable in order to succeed. I only get to see most of my clients for 1 hour a week, so the other 167 hours are up to them.

Here are five tips to stay motivated and hold you accountable.

Make it a daily habit

If you have to pick up your child each day at school you usually do so, right? You don’t brush it off and say, “I don’t feel like picking her up from school today. I’ll skip it and take the day off.” Most people usually brush their teeth each day, and tend not to take the day off because they don’t think it is important. Working out is no different. It is a daily priority to move each day. If we start to look at our health as a regular part of our day we will start to make some progress.

Keep it on your calendar

If you have a weekly appointment with a trainer, or attend a class each week, keep that day and time reserved on your calendar regardless of whether it is still scheduled or not. If your trainer is out of town, or the class or group is canceled for some reason, keep the appointment for a workout session for yourself. If you belong to a fitness club, try another class. If your trainer is out of town have them give you homework and make the trainer hold you accountable to do the workout. Keep up the habit.

Have a back-up plan

I am a big believer you should plan a day ahead. When it comes to your daily meal plan, workout, work and family, you should always be thinking ahead. This way you always have time to make a back-up plan. If your friend calls you the day before and tells you they can’t go on the usual lunch time walk, try and find another person to walk with, or just enjoy a peaceful walk alone. If your trainer is sick and can’t workout, email them and ask for an alternate workout. If your gym is closed for the day, find another that is open and try it out for a change of environment.

Life can often throw us some curve balls, so be ready to improvise your workout schedule even if you are a creature of habit (like most of us). It is always good to mix up your workouts.

Blame game

We all have our excuses to why we are not able to workout. Family, job, and traveling are common excuses for why my clients can’t fit a workout in. I sympathize just a little with them for those reasons, but not much. I will NEVER sympathize with someone if they blame it on someone else. Be honest with yourself and make the extra effort to get the job done, on your own.

Put Yourself First

If you do get into a situation where someone else is preventing you from working out, take action and change that pattern. If your workout partner or trainer is not staying consistent with your time, or keeps canceling, dump them and find a new one. You may think you are hurting their feelings by doing this, but you really are putting your own health first.

Most of us forget this concept as we get busier trying to take care of our work, families, and friends. If anything, that trainer or workout partner will have a spark to motivate themselves to stay committed to working out and stop letting you down.

Always put yourself first, and your body will thank you in the long run.

Roller derby has made its debut in Lansing. The Lansing Derby Vixens, LLC, is Lansing’s first official roller derby league. The Vixen’s founder and president, Laurie Robison, is the director of marketing and PR for the Michigan State University Alumni Association by day and a Vixen, AKA “Lolo Botomizer,” by night and on weekends. “There’s been a huge outpouring of excitement and interest,” says Robison. “We have a diverse group of women and a great sense of community. Some women were involved in youth team sports and want to be a part of a team again; others want to belong to something. Some of us have been skating all our lives; some are just learning. Many were skating recreationally at EDRU [Skate-A-Rama] and are glad for this opportunity to skate on a team.”

The roller derby league consists of about 40 women—moms, professionals, and students—who practice three times a week at the Westside YMCA in Lansing. The league recently participated in their first scrimmage and will soon form two teams to compete with roller derby leagues in other cities such as Detroit, Port Huron, Grand Rapids, Kalamazoo, Jackson, and Flint. Robison runs the league like a business with a philanthropic spirit. “We’re interested in the long-term sustainability of the league,” she says. “We are also committed to the Greater Lansing community. The league stimulates the economy and offers a new form of entertainment. We return a portion of our profits to the community that supports us.” In addition to recruiting skaters, the Vixens are looking for volunteers to help with a variety of tasks, including referees, statisticians and announcers. They are also looking for sponsors and a venue to accommodate their scrimmages and bouts.

The Vixens’ coach, Julie Clifton, AKA “Cotton Fire,” has been involved in roller derby for over two years. Before moving to Michigan, she skated for the Demolition City Roller Derby in Indiana. She’s using that experience to help the Vixens hone their skating skills as they pursue an apprenticeship and full sanctioning through the Women’s Flat Track Derby Association (WFTDA), the governing body that sets the rules for inter-league competition among its members. Each skater must pass a skills test before they are able to bout. “As soon as I heard about roller derby, I wanted to try it,” says Clifton. “I was looking for an activity that would get me in shape, but found it to be so much more. I’ve learned a lot, made a lot of friends, and have more confidence—I feel more alive and empowered. Before, I didn’t know what I could achieve mentally and physically. I’ve been out with two major injuries and it took a long time to recover but it made me a stronger person. Roller derby tests you mentally, physically and emotionally. It’s like an addiction: I crave it.”

Elissa Patterson, AKA “Nast E Dogbyte,” found the Vixens on Facebook. She couldn’t believe her luck: She was looking for a contact sport, and because her dad is a race car driver, she was also looking for something to do with wheels. “It’s a welcoming environment,” says Patterson. “There’s a great team dynamic. We learn together—it’s a bonding experience. It opened the door for me to meet new people who allow me to be who I want to be. Now I can wear whatever I want—in a positive way—and feel good about it.”

The women agree that the best part of being a Vixen is the camaraderie. Both Clifton and Patterson have also noticed physical benefits. “My endurance is much better and I’m more toned,” says Patterson. Clifton says she feels more physically fit, however, she doesn’t care about her weight. “It’s a sport for any body type. Often you’re a better player if you’re bigger—you can put on bigger hits and it’s harder for the opposition to move you around.”

Another Vixen, Stephanie Banghart, AKA “Ivana Rollovya,” also learned about the league on Facebook. She was a recreational skater, says her husband Rick Banghart, and liked the idea of joining a team. “She loves getting out on the floor and skating,” he says. “During her first practice with contact, she got knocked down and broke her tailbone. She couldn’t skate for about five weeks but came to every practice to help. Now she knows how to fall: You pick a cheek.” Banghart isn’t overly concerned about the risks of roller derby. “Contact is a part of it, but it’s not the point. It’s a race; it’s not a fight; it’s not hockey. There are rules. It’s tough and aggressive, but it’s not violent. It’s not WWF on skates—it’s not scripted or exploitative. It’s a sport and it’s also spectacular. There are strategies; they run plays. Sometimes that gets lost because of the outfits and the names, but they’re real athletes playing a real sport.”

For more about the Lansing Derby Vixens, visit LansingDerbyVixens.com or contact Laurie Robison: Laurie@RobisonAssociates.com.

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com

The trick though, is to find and train those good pitchers. Hurling  a softball at 60+ miles per hour and making it dance across the plate isn’t easy. Softball pitchers can make a ball go up, down and side to side while changing speeds. The underhanded motion is more complicated than a golf swing.

And that’s where Rob Dunham and his West Coast Fundamentals come in.

Dunham, with his staff of ex-college pitchers, has been helping area pitchers since 2005. Born and raised in West Covina, California, Dunham grew up around softball. His father, along with the help of friends, started a softball program in his hometown that helped several girls make it to college.

During his early coaching of western California girls, he saw that girls had several opportunities to learn and play softball. In mid-Michigan, that’s not necessarily the case.

“In this area, high schools struggle to field teams because it competes with soccer in the spring,” Dunham said. “And it’s too bad. Softball is a great sport. After playing college baseball college, I fell in love with fastpitch softball. Baseball is a lot of waiting. In softball, everyone is moving all the time.

“There is a lot more adversity, too, which teaches girls to make quick decisions and learn how to develop self-esteem. It’s a thinking game. Very mental. When the best hitters in the game are failing 60-70 percent of the time, it teaches them to work through adversity and that ability is lacking in a lot of kids these days.”

He learned from legendary softball players and coaches such as Don Sarno, a pitching coach and part of the American Softball Association Hall of Fame, as well as Ron Lefebvre who owns Lefebvre Pitching School in Orange County, Ca. He was enthralled by the strategy behind fastpitch softball games and quickly learned the mechanics of what made good pitchers great. Eventually moving to the mid-Michigan area, Dunham was the pitching coach on the very successful Lansing Community College softball team.

He’s now set his sights on younger pitchers and working to help them develop.

“I reevaluated my life when I went through some personal challenges. I wanted to give back, and it always came back to softball,” he explained. “One of the reasons I wanted to start teaching again after I saw a friend’s daughter play softball and saw the mechanics the pitcher used. I knew I could help. I attribute our success to our passion to teach the same mechanics that California pitchers use. We started with a couple of students over the summer from Grand Ledge and Eaton Rapids. We wound up with 10 students that  first year and, it kind of snowballed
after that.”

Located in west Lansing (check out www.westcoastfundamentals.com for more information) Dunham has a facility with three pitching lanes and a weight room. He employs a staff of ex-college pitchers and uses video tape and a variety of other tools to help students excel. He’s open year round. He offers one-on-one pitching lessons.

He also has a business partner, Matt Houseman, who is the coach at Muskegon Community College. Houseman runs a similar program in Muskegon. His team along with a WCF Pitcher Ashley White (from Lansing Everett) just won the NJCAA Div II National Championship. There is also a mid-Michigan school further north and another in Palm Beach, Florida.

In total, there are over 200 students and nine instructors in all four branches.

He said instructors like to see girls start taking lessons when they are between 8 and 12 years old. Size doesn’t matter, just the willingness to learn and to commit to a position that take a lot of practice and patience. Not only do the players receive the instruction on site, Dunham and his instructors watch
them play games during the summer to see them in action. “There are two things we look for in a potential pitcher,” he said. “You need a live arm, which means a strong arm—God given talent arm speed. We don’t have control over that. We also look for girls who can deal with the mental part of pitching. They have to be able to remain calm in difficult situations.”

How good is the teaching?

Since he opened the business, every girl taught by West Coast for at least two years who has wanted to go on to college to play softball, has had a scholarship offer. And, a West Coast student has been in the high school semi-finals the last three years.

“I think I can speak on behalf of all instructors when I say that our greatest accomplishment is working with a student and seeing them finally ‘get it,’”  he said. “Sometimes it takes four lessons, sometimes it takes four months, but when it clicks and they get it, the girl spins her arm faster and she picks up speed.
It’s priceless.”

written Tim Kissman, publisher of Healthy & Fit Magazine, and father of a 10-year-old pitcher.

Now, imagine you’re actually in the scene, experiencing it firsthand, up  close and personal: The sights; the sounds; the smells. In a kayak, you can.

“What draws me to kayaking is that I  get to see nature from a different perspective,” says Diane Oliveira, certified kayak instructor with Bahnhof Sports in Petoskey. “In my boat, I am one with the water. I can go places in my kayak where no motorboat can go: shallow waters; narrow passages. Kayaking is a great way to exercise and it gives me time for reflection—it’s a wonderful stress reducer. Plus, it’s a ton of fun!”

Oliveira has worked in the kayak industry for eight years. Each year, she sees an increase in the number of people purchasing their first kayak. “We’re also starting to see people coming back for an upgrade: first-timers who totally fell in love with the sport who now want a higher performance boat.” The number of people who have tried kayaking is relatively low, however. According to a 2007 report from the Outdoor Industry Foundation, only 2.5 percent of the U.S. population has kayaked.

“Kayaking is very accessible for almost everyone,” says Trey Rouss, store manager for Summit Sports in East Lansing. Rouss sells kayaks to all ages including 70-year-old women who can easily lift and carry a lighter-weight kayak (some kayaks are only 35 pounds) and have no problems paddling. “Proper paddling doesn’t put any stress on the back or shoulders,” says Rouss, “Your core muscles do all the work.” Rouss adds that, unlike canoes, kayaks are comfortable, stable, and easy to control.

If you can hold a paddle, you have what it takes. In the book, Kayaking Made Easy, author Dennis Stuhaug writes, “Fact is, I’m willing to bet you can learn to paddle [a kayak] in ten minutes.

This is an activity for today’s world: low impact on you and a light touch on the world through which you pass. Low cost, low technology, and a low learning curve for the person who wants to explore all the delightful vagaries along the break where the water meets the shore.”

Kayaking is always an adventure: There are so many different ways to kayak and different places to go. There’s river kayaking, sea kayaking, touring/cruising/expedition kayaking, and whitewater kayaking. Kayaking can be combined with fishing, bird watching, nature journaling, and/or nature photography. And it can be a solitary or social experience: You can kayak alone, in tandem (with another person or your dog), or with the entire family or a group.

Because there are so many variations in the form and function of kayaking, it’s a good idea to learn about the sport before you make a purchase. “For those who want to find out if they’re truly interested in the sport, I would recommend taking a class or workshop,” says Oliveira. “Learn from an experienced and certified kayak instructor. There are classes for everyone. Taking a class allows you to learn how to kayak the proper way: How to hold the paddle, enter and exit the kayak, maneuver it, and more. Knowing how to kayak the proper way will make your time on the water safe and more enjoyable. The instructor can also give you advice on what kind of kayak and equipment will fit your needs.”

Just like preparing to buy a car, it’s important to test-drive several kayaks. Attending a local kayaking demonstration or taking a beginner’s lesson is a great opportunity to do so. Summit Sports in East Lansing offers several kayaking demos at the MSU Sailing Center on Lake Lansing and other locations. In mid-May, Summit Sports hosted a kayak demo in Eaton Rapids where visitors took their pick from over 25 different kayaks and, with assistance and instruction from the staff, paddled up and down the Grand River.

Donna Hensey, 67, of Williamston was there to find a kayak that would be easy for her to transport and get in and out of. Kyle Maatman from Summit Sports helped Hensey select and test-drive four kayaks. It wasn’t long before she was sold on the Wilderness Pungo 120. Meanwhile, Shirley Whittum of Eaton Rapids and her grandchildren, Brittany Siple, age 13; John Siple, age 12; and Beth Siple, age 10 were testing the water. At a local hobby show, the kids had the chance to sit in land-locked kayaks. Now, they wanted to give them a go in the H20. Beth took the Hurricane Santee 116 for a spin. “It’s easy,” she said. “I think other people should go out and get a kayak. After one hour of paddling, it would make your arms strong.” Brittany test-drove a tandem kayak with one of the staff members, and said she’d like to kayak again. “Pretty awesome,” was how John described his experience. “I liked going out in the river by the forest, driving by myself.”

Get the Gear The basics: kayak, paddle, PFD (personal floatation device), pump, paddle float, microfiber clothing, hat and sunglasses. Plan to spend a minimum of $1000 for a kayak and basic equipment.

Local Kayaking Resources

• Summit Sports Kayaking Demos: www.summitkayakdemos.com
• Quiet World Sports Kayak Learning Center: www.quietworldsports.com
• Eaton Rapids Paddle Club (on Facebook)
• Friends of the Looking Glass River: www.lookingglassriverfriends.org

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at : www.TheWellnessWriter.com

Protect your noodle

Bike and skating helmets aren’t just for kids. Wearing a properly fitted helmet can reduce your risk of head injury by 85 percent. Choose a bicycle helmet that has a CPSC (Consumer Product Safety Commission) label on the inside. A higher price tag doesn’t mean it’s safer. The Bike Helmet Safety Institute tested various helmets ranging from $10—$200. All models in those price ranges performed virtually identically in the impact protection tests.

The price actually reflects style and comfort. A pricier helmet will have a more comfortable fit, trendy graphics and more ventilation then the cheaper models. Take your time and find the helmet that is most comfortable for your budget. You’re more likely to wear it if it feels good. When fitting yourself for a helmet it should be flat atop your head and not tilted at an angle. It should fit snug but not obstruct your vision. The chin strap should fit securely and the buckle stay fastened. Bicycle helmets are made from thinner plastics so if you have a hard hit and your helmet cracks, throw it out and buy a new one.

In-line skate helmets should have the American Society for Testing and Materials (ASTM) label. You may also find the CPSC label too. Some people may use bike helmets when they in-line skate but keep in mind that skate helmets tend to have more coverage in the rear of helmet. Skate helmets with multi-impact technology may not have to be replaced after a crash as bike helmets do.

Reduce road rash

Knee, elbow and wrist guards may feel like armor by the time you put them all on but you’ll be glad you did when your focus turns to the scenery instead of skating and you wipe out. Wrist injuries are by far the most common in-line skating injury. Wearing a wrist guard allows the wrist to slide along the pavement rather than absorbing all the shock of a fall directly.

Don’t get burned

Consumer Reports did all the homework for us and have the top four brands of sunscreen for us to choose from. Each met the SPF claims of protection, even after treated skin was in the water for 80 minutes. (In the event you’re so hot from biking you pedal right into the nearest lake.)

Bonus: The top 4 are relatively inexpensive too.

—Up and Up Sport
Continuous SPF 30 spray.

—Walgreens Sport
Continuous SPF 50 spray

—Banana Boat Sport Performance Continuous SPF 30 spray

—Aveno Continuous Protection
SPF 50 spray

Don’t wait till you hit the path to apply it. Spray and rub it in 15–30 minutes before you head out. Reapply after two hours.

Drink up—BPA free

If you wait till your thirsty, it’s too late. Drink up before, during and after your activity, especially in the summer heat. Choose a water bottle that is BPA free. BPA (Bisphenol A) is the building block of clear, lightweight and heat resistant plastic. BPA is found in the stuff we use every day; like water bottles, baby bottles, plastic utensils and reusable food containers. Recent studies show BPA can cause potential cancer, diabetes and other disease risk. According the FDA, BPA could affect the brain behavior and prostate glands in fetuses, infants and young children. It also can mimic estrogen and interfere with hormone levels. Most manufacturer’s are making BPA-free water bottles now but if you’re using an older model, look for the number on the bottom of the bottle. If it has a number 7 toss it out. It more than likely contains BPA and a mix of other plastics that aren’t easily recycled.

Whatever wheels you choose to stay fit; be safe and enjoy the Michigan summer!

Lisa Marie Metzler is a personal trainer and f reelance writer specializing in health and fitness. Her work has appeared in Women’s Health and Fitness,Positive Thinking, Pregnancy and MetroParent.

Toss the Salt
Water molecules are attracted to sodium so you’ll retain fluids if you consume too much. The National Academy of Sciences’ Institute recommends1,500 mg to 2,400 mg of sodium per day for healthy adults. Aim to stay on the lower side. Though you may not reach for the salt shaker, sodium looms in other places. Condiments, pickles, salad dressings, meat pizza, processed cheese, macaroni and cheese mixes, hot dogs, soy sauce, spaghetti sauce, frozen dinners and white bread are a few that top the list. Taste isn’t a reliable tool to determine if a food is high in salt. For instance, a plain bagel can contain around 450 mg. of salt. Decoding what salt really is on a food label isn’t always easy. The following are your code words to determine if salt or sodium-containing compounds are in your foods:
Monosodium glutamate (MSG)
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite

Skip the Soda and Booze
Any drinks that contain carbon dioxide will create bubbles in the tummy and may result in belly pooch. Pass on the cocktail hour until your party. The sugar alcohol’s content in booze can add instant bloat too.

Keep Your Trap Shut
Mom was right. Don’t chew with your mouth open. Besides being gross, it causes you to swallow excess air that can get trapped in the GI tract and cause pressure, bloating and belly expansion. Any habits like chewing gum, eating hard candy, drinking through a straw or smoking can cause the pooch.

Natural Gas
We’ve heard it a gajillion times…eat your veggies! But some of the veggies contain sugars that are difficult to digest which results in gas. One of the more familiar “tooting” veggies; beans, contain oligosaccharide, a sugar not normally digestible by our bodies. When it reaches the large intestine, the bacteria go to town and start eating it up and gas is the unwanted by-product. Other gassy offenders include cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus fruits. Don’t permanently pass up on these nutritional fruits and veggies but if you’re looking to loose your temporary pooch limit them before the big event.

Frenemy Foods
Some foods are great for you caloric bottom line but an enemy for your belly. A lot of sugar-free candy, cookies, gum, ice cream, energy bars or anything labeled, “sugar-free” can contain sugar alcohols such as sorbitol, xylitol, and maltitol. They taste like sugar but are actually considered a carbohydrate as they have a chemical structure that resembles sugar and alcohol. The problem with these tasty, lower calories treats is they aren’t completely absorbed in your body and can ferment in your intestines causing bloating, gas or diarrhea.

Bloat Busters
Now that we know what can cause belly bloat, let’s see what foods can help reduce it.
Asparagus helps release excess fluid from the body.
Celery, which is 70% water helps flush out excess water.
Bananas and Cantaloupe are high in potassium and help regulate fluid balance in your body which can counteract bloating.
Parsley is a mild diuretic. Add it to salads or steamed veggies.

For Those Other Times of the Month
If you tend to swell up before or even during that time of the month, it’s not just in your head. An increase in progesterone, estrogen and prostaglandins can slow digestion and cause water retention. Make sure you are getting enough calcium (1,200 mg a day) and magnesium (200-400 mg daily) in your diet. Dandelion, peppermint capsules, taurine and Ginkgo biloba are other options that can all help with monthly bloat.

Keep drinking plenty of water and get moving! Exercise will help move things along and give you the body confidence to shine in that little black dress!

written by Lisa Marie Metzler

Taking time to discover what looks good on you will help you dress your best, says Misty Almero, image stylist and owner of Növel, an image enhancement firm that helps people develop their personal style. “With the right fit, style and color of clothes, you’ll look your best, feel great, save time and money, and make getting dressed in the morning an exciting experience.”

What you wear is also an opportunity to express yourself. Are you artsy, romantic, fun-loving, down-to-business…? Clothing is a subtle but effective way to share your story. “A wardrobe is our personal image,” says Almero. “It says so much about us, that’s why it’s so important to take the time to make our image say what we want it to say.”

Building a wardrobe that works is a process that takes time, but saves more time—as well as money—in the long run. “It may take two years to refine a current wardrobe that spans the seasons and lasts a lifetime,” says Almero, who has plenty of tips and techniques to make the process fun and affordable. “By taking the time to figure out what looks best on you and what pieces you need, shopping is no longer frustrating. Instead, it’s a fun and rewarding experience. One of my clients says I saved her thousands of dollars because now she knows what she’s shopping for.”

Think about shopping for clothes like grocery shopping. First, take stock of what you have. Then decide what you need, and make a list. “Instead of letting the store control you, let your wardrobe be your guide,” says Almero. “Have a plan and shop with purpose.”

Here are her tips for developing your personal plan.

Look at your lifestyle. How do you spend your time? Determine the percentage of your wardrobe that’s needed for business and social occasions. Consider particular events: Where are you going, what do you plan to do, who do you spend time with, and what image do you want to project? Do you want to be viewed as a leader or supporter? Do you want to stand out or blend in? “Visualizing yourself in different situations will help you discover your personal style,” says Almero.

Find your colors. Discover which colors love you (not which colors you love). Plan a fun outing by going shopping with a friend or family member; look in a mirror or stand by a window and observe how clothes in different colors look on you. “The right colors will make your skin glow, eyes sparkle and hair shine,” says Almero. “The wrong colors will make you look old and drab.” Build your wardrobe around three of your best colors. When you see “your” colors in stores, be sure to buy what you need (and know you’ll wear)—those particular colors may not be in stores again for another few years.

Focus on a flattering fit. Looking great happens through the art of allusion. You can create an impressive allusion by choosing clothes that provide balance.

Overall balance. Observe the effect of clothes on your body. If you feel or look awkward, something is probably out of balance. Check the length of your skirt compared to the length of your top and/or jacket. Check the height of your heels. Try various combinations until the outfit looks and feels right.

Width of pant leg. This is determined by the size of your hips. Bigger hips can be balanced by wearing wider pant legs.

Fit across the hips. Experiment to see which skirts, pants and dresses fit well without pulling or bunching.

Length of tops. The hem of tops should fall just above the curve of your rear end.

Neckline: V-necks and scoop necks are the most flattering.

Be a savvy shopper. Try on a variety of styles and cuts to see how you look and feel. “At first, you may need to try on 35 pairs of jeans to understand the style and cut that looks best,” says Almero. “As you try on each pair, make note of the features you like and dislike so you’ll know what to look for in the next pair. Soon, you’ll be able to narrow your choices and the next time you go shopping, you may only need to try on 7-8 pairs of jeans.”

Less is more. Fewer clothes mean more options. When you have too many clothes, it’s difficult see them all, which makes it difficult to think of ways the pieces might work together. Misty’s sister calls this “clothes dyslexia”.

Have fun with it. At home, when you’re not in a rush, try on different outfits for the fun of it. Take time to “play” with clothes, which will make getting dressed a creative process instead of a chore. To change things up, start with shoes or an accessory, like a belt or scarf, and pull an outfit together from a new perspective. Asking for advice can also bring inspiration: Friends can often think of combinations you didn’t know you had; and working with a personal image stylist can create the image you’ve dreamed of.

You can look fabulous, no matter what your shape, or what shape you’re in. When shopping for clothes, judge the clothes, not yourself. Focus on features, not the size on the tag. “Once you see what works, what doesn’t, and why, you’ll know how to accentuate the positive and you’ll feel much better about your body,” says Almero. “I don’t wear halters because they don’t flatter me. So what? Instead of getting down about it, I realize that other cuts look fantastic on me and I focus on that.”

For more information about Növel’s personal image styling services and classes, visit www.stylebynovel.com.

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com

Most adults and children don’t get enough vitamin E, calcium, magnesium, potassium and fiber, according to USDA’s Dietary Guidelines for Americans. Missing out on these key nutrients can lead to an increased risk of chronic diseases such as high blood pressure, heart disease, diabetes and osteoporosis.

On the other hand, Americans get a substantial amount of calories from beverages: About one-fifth of total calories.

Beverage options abound, but all are not equal in terms of nutrition. Some beverages are high in calories but low in nutrients, and these “empty” calories can add up quickly. Use the Nutrition Facts panel on the label to help you select what to sip. The calories are listed per serving, so be sure to note the number of servings in the container since the container may hold more than one serving.  For instance, if the container holds two servings, double the number of calories listed on the label to get the total number of calories in the container.

To help you sip smart, here’s the skinny on a bevy of beverages.

Water
Water is an essential nutrient: It’s necessary for basic body functions and optimal health. Water helps maintain normal body temperature, lubricate joints, and rid the body of waste.

The age-old recommendation to drink 8-10 cups of water a day has been challenged. A better recommendation is to drink enough fluids—water and other beverages—to stave off thirst. Milk, juice and other beverages, including caffeinated beverages, are mostly water, so they count toward total fluid intake. A good indication of hydration is the color of your urine. If it’s darker than the color of fresh-squeezed lemon juice, you’re not drinking enough fluids.

To jazz up plain water, add slices of lemon, lime, or cucumber. Or, try flavored water or sparkling water with a splash of fruit juice.

Consider the quality of your drinking water. Most bottled water, including the two most popular brands, is purified tap water. Both bottled and tap water are tested, regulated and considered safe (the Environmental Protection Agency regulates tap water and the U.S. Food and Drug Administration regulates bottled water). If your drinking water comes from a municipal supply, you can request the Consumer Confidence Report, which includes water quality and safety information, from your community water supplier. If you have a private well, testing the water annually is recommended. Local county health departments offer free water testing kits.

Milk
Milk is a nutrient-rich choice: It contains a significant number of nutrients in comparison to calories. Milk, including flavored milk, contains several nutrients including calcium, potassium, magnesium, protein and vitamins A and D. Fat-free and low-fat milk have less fat than whole milk, but the same amount of vitamins and minerals. Flavored milk is another option. Research indicates that children who drink flavored milk drink more milk and get more calcium and other critical nutrients, do not have higher total intakes of added sugars or total fat and drink fewer soft drinks and fruit drinks compared to children who do not drink flavored milk.

Soft drinks
Regular pop contain calories, but little else. In terms of nutrition, the issue is that soft drinks can take the place of more nutritious beverages. Also, prolonged sipping on high-sugar drinks—including pop, sports drinks, and juice and juice drinks—can increase risk of cavities. According to the American Dietetic Association, enjoying soft drinks in moderation is not a problem as long as people get the nutrients they need from other sources and don’t overdo calories in their overall diet.

Is diet pop a good choice? That depends. Preliminary research indicates that drinking diet soda may increase hunger in some people.

Juice
Most types of juice, including vegetable juice, are high in vitamin C and other antioxidants. But, juice isn’t calorie-free. Recognizing that children may consume too many calories from juice and juice drinks (and may fill up on juice and not consume a well-balanced diet), the American Academy of Pediatrics recommends small amounts of 100% juice and discourages use of fruit drinks. Children 1-6 years old should drink no more than 4-6 ounces of 100% juice each day, and children 7-18 years old should drink no more than 8-12 ounces of 100% juice each day.

Smoothies
Since smoothies are made with milk, yogurt and/or juice, they’re nutrient-rich, but can also carry a lot of calories. Try these tips to lessen the calorie load:

• Choose a smaller size
• Order without added sugar or other sweeteners (the fruit or fruit juice makes it sweet)
• Prepare or order milk-based smoothies using fat-free or low-fat milk.

Consumer Reports magazine recently conducted a taste test of top-selling smoothie brands. The taste testers included kids as well as food experts who evaluated taste and nutrition. The dairy-based Lifeway Lowfat Kefir Strawberry is a good source of calcium and protein and got first place for taste. In the fruit-based smoothie category, the winner was Bolthouse Farms Berry Boost Blend, which is 100% juice and contains four grams of fiber and lots of vitamin C.

Sports Drinks
Sports drinks have advantages in certain situations such as exercise lasting more than one hour. The carbohydrates and electrolytes in sports drinks help prevent dehydration, restore fluid and electrolyte losses and replenish glycogen stores. When exercising less than one hour, plain water works just as well as sports drinks and costs less.

Tea
Hot or iced, many type of tea contain phytochemicals (plant chemicals) which act as antioxidants, protecting body cells from damage. In fact, green, white, black and oolong tea have more antioxidant activity than many fruits and vegetables. Preliminary research indicates that 4-6 cups of tea per day may reduce risk of certain cancers. If you choose sweet tea, keep an eye on the calories.

Coffee and Coffee Drinks
Drinking coffee in moderation isn’t harmful (although not recommended during pregnancy) and may have health benefits, according to the American Heart Association, Harvard Medical School and Mayo Clinic. Drinking 2-3 cups of coffee a day may decrease risk of type 2 diabetes, heart disease, gallstones, cirrhosis, Parkinson’s, Alzheimer’s, and colon, liver and breast cancer. Individual tolerance to caffeine varies, however, and in some people, coffee may cause or worsen anxiety, insomnia and gastrointestinal reflux. In addition, some studies suggest that coffee may increase risk for heart attack and stroke in those who already have heart disease.

Coffee is calorie-free, but those who frequently consume coffee drinks may get more calories than they bargained for. Check the company’s Web site or in-store nutrition information for the skinny. Calorie consumption from coffee drinks can be kept in check with these tips:

Order the coffee drink with fat-free or low-fat milk in lieu of whole milk

Order a smaller size

• Request less flavoring or opt for sugar-free syrup.
• Skip the whip or request less

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com

Injury reduction

Injury rates for young athletes are at a higher rate than ever. Over 70 percent of ACL tears in the United States come from athletes between the ages of 13 to18 years old. This is due in part to less physical activity outside of their sport; thinking the sport itself will get you into shape; specializing in one sport too soon; and the lack of implementation of proper strength, conditioning and cross-training methods. We need to make athletes aware that physical fitness is the foremost effective way to reduce the risk of injury. They should also understand that specializing in one sport increases their risk of injury due to continuous use of the same movement patterns. If an athlete chooses to specialize, then he or she must understand that cross training, by implementing a strength program, is even more important.

Improving athletic performance

Athletics at the junior and high school level are becoming more competitive every year. With competition there is much more demand on the athlete tosucceed. I do believe every child should be given the opportunity to participate in a sport and should never be discouraged from playing a sport. Having fun and learning life long values such as discipline and hard work are always a priority. At the same time there is a point of reality where the best players move on and play at a certain level, whether it is trying to make the JV basketball team, or earning a scholarship to a college. Talent is usually a large determining factor, but hard work does pay off. Working hard at a solid strength and conditioning program will help the student become stronger, faster, more powerful, and a better conditioned athlete to participate in their chosen sport.

Sometimes these factors can be the difference between more playing time and continuing on to the next level. If an athlete is seeking ways to improve his or her ability to earn playing time, or move on to the next level, the difference is usually hard work and a solid strength and conditioning program.

Learning physical fitness: Life after sports

After I graduated from high school and decided not to continue to play at the college level, I quickly realized I needed to find a way to stay in shape and stay active. I was fortunate to have participated in a decent strength and conditioning program in high school, and that sparked my interest in continuing to work out and stay healthy and fit.

Unfortunately not all former student athletes continue to stay active after their playing days are done. It is a very well known fact that overweight and obese children are on the rise, and our current generation of kids may be the first to be outlived by their parents. I think the best way to change that is to implement other forms of exercise to keep kids from becoming sedentary.

When I train young athletes, I not only try to help them become better at their sport, I want to give them knowledge, skills, and motivation to continue to stay active for the rest of their lives. Educating our youth about the importance of exercise should be the main goal when introducing them into sports.

Correct exercise technique and program design

With so much information available about exercise, it can become quite confusing to decide which exercise program is best for an athlete. That is where a qualified and educated strength and conditioning coach comes in. An athletic trainer is there to take care of injuries, a basketball or soccer coach is there to help improve the team and athlete’s basketball and soccer skills, and the strength and conditioning coach is there to help the athlete become stronger, faster, powerful, and more resilient to injury. A strength coach’s first goal should always be to teach a young athlete proper exercise technique and to keep them in a safe training environment.

A well rounded program should consist of foam rolling, stretching, dynamic warm-up and power drills such as plyometrics, Olympic lifts, strength training, core training, and conditioning should round out a proper training program.

The bottom line is that a good strength and conditioning program is the best form of injury prevention and means improving athletic performance. Teaching our youth that there are other forms of exercise than sports is crucial in order to help then continue to stay active and lead a healthier lifestyle.

Written by: Justin Grinnell. Grinnell, B.S., CSCS is a certified personal trainer through the National Academy of Sports Medicine, and a Strength and Conditioning Specialist through the National Strength and Conditioning Association. He is the co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828.