Research has shown that women who maintain a consistent, moderate strength-training program enjoy a long list of health benefits.  Despite these benefits (listed below), some women still fear that strength training might bulk them up instead of help them lose weight. 

The muscle-building potential that men have is enhanced by the presence of testosterone, but even with testosterone, it is very difficult for the average male to build so much muscle that they become bulky.  Women on the other hand have 10 to 30 times less testosterone than men do and have very little chance of ever bulking up.

According to Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, here are some important reasons why women need to strength train:

1. You'll lose more fat than you'll gain in muscle.  The average woman who strength trains 2-3 times a week for eight weeks gains 1.75 pounds of muscle and loses 3.5 pounds of fat.
   
   
2. Your new muscle will help you lose weight.  As you add muscle from strength training, your resting metabolism increases, so you'll burn more calories throughout the day.  For each pound of muscle you gain, you'll burn 35-50 more calories per day. 
   
   
3. You'll be a stronger woman.  Moderate strength training increases a woman's strength by 30 to 50%.  Extra strength makes it easier to accomplish your activities of daily living, such as lifting your kids or carrying the groceries.
   
   
4. Your bones will benefit.  By the time you leave high school, you have established all the bone mineral density you'll ever have - unless you strength train.  Strength training can increase spinal bone mineral density by 13% in six months.  Strength training is key to preventing osteoporosis.
   
   
5. You will be able to beat back pain.  A recent study showed that strengthening the low-back muscles had an 80% success rate in eliminating or alleviating low-back pain.
   
   
6. It will work no matter how old you are.  Studies show that strength improvements are possible at any age.  It is never too late to start.

If you make time for healthy habits, you'll have extra reserves of energy that will help you lower your stress and take better care of yourself.  Here are a few things you can start doing to help you make healthy habits a normal part of your daily routine.

Drink water throughout your day.   Water is great for your skin, your digestive system, and circulatory system, and it aids in weight loss.  Carry a large water bottle with you and sip from it throughout the day.

Stock up on healthy, portable snacks.  When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruits, yogurt, wholegrain crackers, etc.

Pack your lunch the night before.  This will assure that you have a healthy meal during the day and give you extra time in the morning.

Take the time to plan healthy meals for the week.  Spend 15 minutes to map out your meals and keep it simple.  Shop with a general idea of the meals you will make during the week.

Take a walking break during the day.  Even 10 minutes can make a difference in your energy level and helps to clear your mind. 

Get enough sleep.  By getting 7-8 hours of sleep you will become more efficient during the time you are awake.

Many serious health problems can be linked to a poor diet: heart disease, high blood pressure, stroke, diabetes, obesity, and even certain types of cancer.

We see doctors for these problems and get medications for them, but what about getting an expert opinion on our diet as well?  A Registered Dietitian can help you make the changes you need to decrease your need for medications and potentially avoid disease. 

Most people get an annual physical with their doctor and have their eyes and teeth checked regularly.  Have you ever considered seeing a Registered Dietitian for an annual nutrition checkup?  What we eat affects our teeth, eyes and obviously, our bodies as a whole.  It is also a great way to get your eating back on track and to encourage yourself to make informed food choices.

It can be a daunting task to keep up with all the latest diet information. The best way to have all your nutrition questions answered, to help prevent chronic disease, or simply fine-tune your diet, is to schedule an annual "nutrition checkup" with a Registered Dietitian from Healthy by Design Nutrition Specialists.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

If your body and mind aren't in line, your business cannot succeed, especially in today's economy. Take an afternoon off from the hustle and bustle of running your business and the stress of living your life to join us for an invigorating retreat, during which you will learn how to be happier, healthier and wealthier in your life and your business.

Join Nora Wallace Walsh,
Linda Landon, and Virginia Ginsburg

Saturday, March 21, 2009
Santa Monica, California
2:00 pm - 6:00 pm

From Cooking Light, August 2005

4 (6-ounce) salmon fillets (about 1" think)
Cooking Spray
1½ tablespoons finely chopped fresh dill
½ teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
4 lemon wedges

Preheat oven to 350 degrees.

Place fish on baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray.  Sprinkle fish with dill, salt, and pepper.  Back at 350 degrees for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.  Serve with lemon wedges.

4 servings (serving: 1 fillet and 1 lemon wedge)
Calories 263
Fat 15.8 g
(sat. 3.2g, mono 5.7 g, poly 5.7 g)
Carbohydrate .1 g
Protein 28.2 g
Iron .5 mg
Cholesterol 80 mg
Calcium 20 mg
Sodium 313 mg

Do you drop in and out of exercise because you
aren't getting results?

Do you want to lose weight and keep it off?

Do you find exercise boring and can't keep yourself motivated?

What if there was a better way to achieve your health
and fitness goals?  And it worked?

If you keep promising yourself that some day you will get in shape but you just don't know how to get started, this may be just what you have been waiting for. 

Call for a complimentary, no obligation, Fitness Consultation
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