The lazy days of summer are but a faint memory. Sunny days at the beach, backyard BBQ’s, junk food laden road trips, Sangria Saturday’s and S’more Sundays took priority over our regular pre-summer fitness routine. We entered summer a little thinner and met fall a wee bit heavier. Somewhere in between doing the happy-back-to-school-dance and packing lunches we need to register for our own back-to-fitness program and get on track!

Interactive Homework

You don’t need to hit the books to start your homework. Why not check out the Healthy and Fit Magazine Expo on the 25th? A fun and interactive expo is a smart way to jump start your back-to-fitness routine. Every subject is covered – health food demos, interactive workout demos, massage and reflexology, the latest gizmos and gadgets to give your workouts variety and a whole lot more. Plus fun activities for the kids.Best of all – it’s FREE!

To make your homework more enjoyable remember these tips:

• Check out the Expo website at www.healthyfitexpo.com. You can see a list of all the vendors. Make a list of the vendors you’re most interested in so if you’re pressed for time you won’t miss out.
• Bring a tote bag or use the freebie bags to collect all your information to read when you get back home.
• Bring your pocket calendar or other handy device to schedule future appointments for a personal training session, massage or meeting with a dietitian. Often, you’ll get great introductory prices on these services at the Expo.
• Wear comfy shoes and clothes so you can participate in the obstacle course,rock wall and other workout demos.
• Plan at least an hour or so to take it all in.

Register for prizes! Sure it takes a little time but wouldn’t it be great to win a fitness freebie?

Back-to-Fitness Shopping

Why not get some new workout gear or equipment for your fresh start? If you blew most of the funds shopping for the kiddies check out the clearance racks at the sporting goods store, pop on eBay for new and gently used inexpensive clothing and shoes. I bought my last pair of Puma’s from eBay for a fraction of the retail price.

Hit Craigslist for your area and explore some fitness equipment. Area gyms know you been slacking off most of the summer so they usually offer great deals on new memberships in September. If you’re not into the gym scene rent workout DVD’s from your local library or inexpensively from Netflix.

Good-Bye Hello Kitty. Hello Bento Box.

Save money and your waist line by packing your own lunch. A Bento box or laptop lunchbox is the ultimate essential for your lunch break. Stylish and practical, these boxes have 3 – 4 individual compartments with lids to keep food and beverages fresh and tasty. Plus, you have automatic portion control. No tempting super-size option here.There are plenty of cheap ones out there but spend a bit more and get a BPA free box.

To avoid the early morning packing rush, prepare your food at night by simply making extra at dinner. For instance, baked potatoes with healthy toppings like salsa and beans or leftover veggies and a drizzle of vinaigrette is quick and filling. Boil some eggs on Sunday and use them throughout the week for a protein source. Leftover quinoa, pasta and brown rice with Monday’s chicken and veggies tossed in is a fiber and protein rich lunch that will ward off vending machine temptations. Add some fresh fruit and throw in a small piece of dark chocolate and you’re good to go.

Stars and Stickers

Next to getting a fresh box of crayons for the new school year, gold stars and stickers were the item to covet and collect as a kid. Nothing was more motivating then to see my name and a row of shinny gold stars or stickers next it. A sense of achievement and bragging rights were proudly displayed on the front board for all to see. It still works today. Make a monthly or weekly chart. Instead of just checking off the days that you worked out, add categories like eating healthy, meeting your water quota and etc. Allow for one cheat day. If you succeed on the other 6 days, reward yourself!

Get in the Clique

I’m not suggesting we re-visit those high school drama queens (although you can probably still find them on Facebook) but people who will encourage and motivate you to stay on course. Hanging out with the right crowd can significantly improve your chances on getting enough credits to graduate to a healthier and fit lifestyle.

Lisa Marie Metzler is a personal trainer and freelance writer who still covets a fresh box of crayons as well as a new pair of sneakers.

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

Early Bird Gets to Run

Dana Westdorp of McBain, Mich., is an office manager and mother of two who runs the countryside bright and early. When the alarm goes off at 6am she laces up and heads out while the kids are still sleeping. “I like the quiet time that I get while running when everyone is sleeping. My mind has to get in a zone which is hard to do when the kids keep coming and talking to me.” Admittedly, she’s not a fan of early mornings but realizes that if she doesn’t take advantage of that time it will be harder to get a run in later and meet her mileage quota for the week; which includes longer runs on her days off. “When I get home from work I can find a million excuses not to run so if I don’t get up for a run I have to play catch up all week.”

Resolve to Stay Fit

Janet TenHove, a massage therapist and mother of three in Lansing made a resolution in 2009 to run a 5k every month – even the cold months. “I’m proud to say I stuck with it and did it,” says TenHove. That’s twelve T-shirts for the quilt she’s making. This year you’ll find her swimming at the MAC most mornings. “I drop the kids off at school and hit the pool. I like swimming alone because I don’t have to try and keep up with anyone else.” Now that spring weather is in full bloom she’ll also be biking and walking with the family. “Walking with my kids gives us a chance to talk and I love spending the time with them doing that.”

Fit in a New York Minute

Debbie Minerva, mother of two and a copy editor in New York City logs in a lot of walking during her workday. “I work in New York City, which is a walking town, so I get a lot of walking in just by getting around. I go up and down several sets of subway stairs a day and at work I take the stairs when going one floor above and one floor below mine,” says Minerva. During lunchtime she takes her beloved yoga class when her schedule permits. Now that spring has sprung she will in-line skate the 1.6 miles to the subway a few days a week. On the weekends she uses a bike trailer for the kids and trades pedaling time with hubby.

All in a Day’s Work

Lindsay Zuiderveen of Marion, Mich., and mother of one has a daily plan for fitness. “I go to the gym every day on my lunch hour and get a good solid 30 minutes in every day. I go with a game plan of what I will work on each day. Monday is upper body, Tuesday, cardio, etc.” Once she’s home she packs up her toddler son in the jogging stroller and runs a few miles. She completed her first 5k recently and has plans for more this summer.

When Mom is the P.E. Teacher

Julie Miller of Sand Springs, Okla.,  is homeschooling her two girls so gym class is included every day. “We go to the park, run around, jump on the trampoline, walk, and play baseball.” Boredom is her biggest hurdle so she mixes it up each week but sometimes it’s as simple as taking their 65-lb dog for a walk and using sidewalk chalk to draw what they saw on their walk. Once the girls are in bed, Miller focuses on her own workout.

Baby Bump on the Move

Jenny Eisenga of Tustin, Mich., is a busy mom of two, pregnant with her third and runs an in-home daycare. “At first I thought it was impossible to be fit; be a mom and work but it all boils down to priorities,” says Eisenga. “I had to make it one of my top priorities to exercise and I am a better mom because of it. I fit it in at night after my kids are in bed. That actually works as unwind time for me, so why not exercise while you are unwinding?” Being pregnant has it’s own issues, like tiring faster and morning sickness. Eisenga’s fortunate not to have morning sickness but she does find herself a bit more tired these days. Instead of putting her feet up and calling it a day she puts on her workout clothes. “At the end of the day, when I can’t imagine going downstairs to get on the treadmill for another half hour, I suck it up and do it and feel 100% better!” Eisenga is due in early November and still plans on running her first 5k on Memorial day!

But there are times when 20 percent has come and gone and it’s only Tuesday.

Maybe you’ve had a bad day at work, a spat with your significant other or just got a craving while watching the Food Network. So, you decide to throw your hands up and then down, into the cookie jar. Just as you peer down to get the cookie with the most chocolate chips your phone rings. You end up talking for several minutes, hang up and go about your day—without going back to the cookie jar.

What just happened? You were diverted from your temptation! The focus on cookies turned to focusing on a conversation. Unfortunately, we can’t count on a phone ringing or a doorbell chiming to turn our attention away from temptation. However, we can create a go-to-list to conquer our temptations and stay on track. Keep this list handy and give it a try the next time you get the urge to cheat!

1. Brush and floss your teeth. Clean choppers and a minty taste should do the trick.
2. Drink water. Sometimes our bodies are actually craving water not food.
3. Pour it out on paper. Write down what your are feeling right now. Are you tempted because you’re bored? Are you angry or anxious about something? Is this temptation occurring because of an old habit? For example, did you always have a candy bar at 3 o’clock? Once you identify possible triggers for falling off the wagon you take a proactive approach and find a replacement. Maybe a skim latte or green tea could be your new soothing ritual.
4. Get your glam on. Play around with a new look. Upload your photo at instyle.com (click on Hollywood makeover) for a free virtual makeover. Choose from hundreds of hair styles; including color. Once you find the style you want, try the makeup tool too. A new haircut or new shade of lipstick can also be a reward for the next 10 lbs you lose!
5. Pick up a new/old hobby. Working on a craft project will keep your hands busy. Knitting, scrapbooking and woodworking all require clean hands, not ones stained with cheese puffs.
6. Net support. No need to leave your home for a support group. There’s plenty of support in weight loss forums at sparkpeople.com, weight-loss.fitness.com or weightlossbuddy.com. Log on and give a shout-out the next time you face temptation.
7. Brainpower. Take the focus off the food and dive into a sudoku puzzle, crossword or even a jigsaw puzzle. Rather play with more bells and whistles? Log onto to prevention.com/braingames. Loads of fun games to play. Busy Bistro is an entertaining game that teaches you how to cook healthy and improve your short and long term memory.
8. Count the cost. Check out how many calories, fat and sugar your craving has before you shove it in.
9. Flap your jaws. Do you find yourself “sampling” food as you cook dinner? Or maybe you volunteered to make 3 dozen cupcakes for a bake sale and the aroma is really getting to you. Chew a piece of sugar-free gum to keep your mouth busy.
10. If I only had a few minutes... Spend time today making a list of quick chores to tackle when tempted to cheat. Tackle the messy junk drawer in your kitchen. (That’s where I put the spare keys!) Ditch the mysterious leftovers in the fridge. Last month’s smelly meatloaf will turn your stomach off food. Go old school and write a note to any relative that isn’t online.
11. Beat the clock. Set a kitchen timer or other handy timer for 5 minutes and walk away. Chances are you will have forgotten about your craving when the timer goes off. If that doesn’t do the trick, try drinking 2 glasses of water and either 6 walnuts, 12 almonds or 20 peanuts. Within 20 minutes you’ll have the power to resist a calorie laden craving.
12. Sweat it out. OK, so it’s not the most popular item on the list but it works! Even 5 – 10 minutes of will take your focus off food and put you back into the right mindset. Walk down the halls and up the stairs at work, do some stretching, or play your favorite song and start dancing.

Keep this list handy and refer to it the next time you need a diversion.

written by Lisa Marie Metzler

Front and Center

“Let a collage of images capture your goals,” says Jessica Smith, certified Wellcoach and star of the “10 Minute Solution: Knockout Body” DVD. “Get creative with magazines, cut out pictures, quotes and numbers –anything that moves you and makes you want to take action!” A visual aid placed in a prominent place will help you stay focused and in the right mindset. When you get tired of seeing the same pictures and quotes, update it with new things that provide inspiration.

Back to the Drawing Board

If you lost your vim and vigor maybe it’s time to be a bit more realistic about your goals. “Think about what you are willing to do, and what you are not,” says Smith. “Create strategies that will help you achieve these goals.” For example, if you’re not a runner and dread each mile but think running a half marathon is the only way to run off the pounds you may be setting yourself up to fail. Remember, physical activity has to be enjoyable. Think long term. Once you meet your new weight goal, you’re going to have to maintain it, which means remaining active. If you would rather start walking then do that instead. Create your own routine or get a pro to advise you. Change your routine often to keep it fun and exciting and incorporate a reward system when you meet your goals.

Life Happens

New Year’s resolutions are a priority in the beginning, but they can slowly move to the back of our to-do list as issues come up like a workout buddy quitting or finding a reliable sitter. Maybe eating healthy is a constant struggle because your co-workers are chowing down on high-fat cafeteria or take-out food. “If you let yourself slide because life keeps getting in the way of your resolutions, it’s time to start thinking about some solutions,” says Smith. Babysitter woes? Do a DVD at home. Find a new workout buddy. Ask your co-workers if they would like to join you in eating healthier. There’s a solution to every problem. Give yourself a fresh start and pledge not to let life’s speed bumps put a stop to your resolutions.

Wake Up Your Body

“If you always do the same thing your body will stop changing,” says Amy Dixon B.S. in exercise physiology and star of the “Give Me 10!” DVD. “You can accomplish this by simply doing a different workout at least one of the days you workout,” says Dixon. Try a new cardio machine at the gym. Add speed and or resistance to your current cardio routine. Don’t let unfamiliar equipment scare you away. Ask a trainer to show you how to use a Bosu ball or kettlebells. If working out at home is your thing, buy or rent different DVD’s to mix things up. “Try strength training one day, dancing the next, kickboxing another and interval training on the last day,” says Dixon. 10 minute-inspired DVD’s are hot right now because recent studies showed that three 10-minute workout sessions provided the same benefit as one 30- minute session.

Check out these titles:

• “Give me 10” – Perfect for those who only have 10 minute time slots. Do some in the a.m. and p.m.! Includes five 10-minute workouts, including a kettlebell toneup.
• “Body Rock” – Fun mix of cardio, dance and strength training.
• “10 Minute Solution: Knockout Body” – Five 10-minute kickboxing-inspired workouts. Weighted gloves included.
• “Dance Off the Inches: Cardio Striptease.” Get your sexy back in 10 easy steps. Burn calories while building your self confidence.
• “10 Minute Solution: Quick Sculpt Pilates.” Five challenging 10-minute routines with a toning ball included for added resistance.

Psych Yourself Up

There are some days when you find yourself just going through the motions and that often carry’s over to your workout. “Intensity during exercise is one of the most important concepts that any exerciser should focus on,” says Dixon. “Try to spend at least two days a week associating with your workout and how it feels,” recommends Dixon.  Instead of staring at the TV while on the treadmill, download some energetic tunes and walk with attitude! Conscientiously be aware of how your body is changing right now. Look at yourself when you’re pumping some iron. Show your emotions. Grunt, smile – just focus on the intensity and be proud of the sweat!

written by Lisa Marie Metzler.

Get sculpted not bulky

“It’s unfortunate that a woman would stop herself from embarking on a fitness program that will make her life healthier and happier, because of an unwarranted and irrational fear of bulking up,” says Lori Incledon, author of Strength Training for Women. Adding strength training to your routine a few days a week isn’t going to make you look like a female body builder. What you’ll create is a lean, sculpted calorie burning machine. Don’t fret if you gain a poundn or two initially. Muscle weighs more than fat but it takes up less space in the body.

So even if the scale is up a pound or two you’ll actually fit into a smaller size pair of jeans! Need more proof? Weigh one pound of lean meat and one pound of fat. The fat takes up a lot more space!

Lift out osteoporosis

The National Osteoporosis Foundation states bones become stronger and denser when you place demands on it. If your bones don’t get called on to work they don’t receive the message that they need to be strong. “Since osteoporosis is a serious health threat to women, it makes sense to attempt to prevent it by making our bones as strong and as healthy as possible throughout life,” says Incledon.

Get Toned Faster!

“Every pound of muscle tissue you add to your body will raise the number of calories you burn everyday,” says Geralyn Coopersmith, MA, author of Fit Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type. “The fit woman is a calorie burning machine
who will have much easier time maintaining her weight,” says Coopersmith. Even when your muscles are at rest, they still require three times more energy then fat for tissue maintenance and rebuilding.

How to get started

If you’d rather chew on nails than do bicep curls in front of the gym mirrors, get some dumbbells for at-home training. “If a woman is intimidated by the gym or embarrassed by the shape that she is in, then she will achieve even more results at home because she will feel more comfortable,” says Incledon.

However, a session or two with a personal trainer may be warranted to make sure you’re lifting correctly. If you’ve never lifted anything heavier than a Grande mocha latte, you’ll probably want to begin with lighter weights. “Start off with three to five pounds so you can learn the movement and let the body adjust to holding the weights while moving them through the exercise,” says Michelle Dozois, fitness professional and star of the Your Body Breakthru DVD series.

With consistent training your weights will eventually feel too light. “If by the end of the exercise you feel like you could keep going then it is time to increase your weight,” says Dozois. If you really want to reap the benefits of strength training, then challenge your body with heavier weights. Don’t worry, you won’t bulk up! Dozois says to stick with a lighter set of weights for the small muscle groups like shoulders and triceps. For larger muscle groups like the back, chest and legs, a heavier set of weights are appropriate.

Fuel your body

Luckily, you don’t have to gulp down raw eggs and protein powder to get the shapely figure you desire. As with any fitness program you’ll want to focus on fueling your body with healthy choices such as whole grains, fresh fruit and veggies and lean proteins. If you workout first thing in the morning eat a piece of whole grain toast or a banana before a workout. Then, within 30 minutes after your workout eat a light snack with whole grain carbs to replenish glycogen stores and stave off hunger pains, which could lead to overeating later. The health benefits for a woman’s body are overwhelming. If you weight train three times a week you could gain nearly 3 lbs. of fat-free muscles in six months and that will contribute to an extra 120 calories you could burn a day!

written by Lisa Marie Meltzer