Aging Gracefully Blog

Archive for November, 2010

Exercise Tactics for the Holidays

Friday, November 26th, 2010

Do you have a game plan to keep you in shape over this holiday season?  Personally, I'm approaching the holidays head on.  I love running, and more than that, I love the benefits of running!  It's a very efficient way to burn calories and it definitely keeps a glow on my face.  My plan is to schedule 30-minute runs at least three or four times a week.

My husband is determined to keep the pounds off, so he's really watching what he eats.  Yesterday at Thanksgiving dinner, he walked away from the table when dessert was served and went in the other room to watch football. This morning he was gratified that he hadn't gained any weight.

The most important tactic is to develop a mind-set now about how you're going to deal with this hectic time of year.  Create specific, measurable goals, for example accumulating 30 minutes of moderate activity most days of the week; doing bodyweight exercises like push ups, squats and crunches every other day and five minutes of stretching every day.   Put your plan into action one week at a time. If you get derailed, regroup and get back on track. 

There are five weeks between Thanksgiving and New Year's, and the way you take charge of your body now determines whether you greet 2011 on your game or in need of remedial fitness training! 

Happy Thanksgiving!

Busting the Myth of the Biggest Loser

Sunday, November 14th, 2010

  What message does the Biggest Loser send in terms of taking charge of your body?  In case you missed my radio interview with Bonnie D. Graham on READ MY LIPS last Monday, let me run down a few that disturb me.

  • It makes getting in shape an overwhelming proposition.  Millions of people sit and watch these hard core makeovers as entertainment, or should I say as a spectator sport?!   Most of us have to work for a living!  The average person can't give up his day job and may not have the budget to hire personal trainers so he remains on the couch, snug in his conviction that he can't afford the time or money to get fit.
  • There are serious safety issues.  When you push de-conditioned, obese contestants to within an inch of their lives, you risk medical complications.  For example, on one season opener the contestants had to run a prescribed distance on the beach in the hot sun.  At the end of the run, one woman wound up hospitalized for a week; another gentleman had to be administered oxygen while his vital signs were monitored.
  • Extreme weight loss by extreme measures usually does not last. There is no magic bullet.  It is best to approach body fat loss in a slow and steady fashion.  It has to become a lifestyle:  Every day you need to eat and exercise in such a way that you can face doing it again tomorrow. 

A more realistic fitness method endorses exercise that is accessible, convenient and efficient.  Our method features: 

  • Tools that work over time:  a routine that will work for you and you can keep it up.
  • Safe and simple exercises that you can do at home with minimal equipment. 
  • Gradual progression:  establish a foundation and add on as you improve.
  • Building blocks of fitness:  Accumulate exercise in brief bouts throughout the day.

Your body reaps numerous benefits just by becoming more active.  Create a lifestyle of mini-workouts to pump up your heart rate, burn calories and stay strong!

If you'd like to hear the entire interview, go to Bonnie Graham Archives and click on "Career Break Secrets".  My interview is the second one on that episode.

Guest Appearance on “READ MY LIPS” Radio Show

Wednesday, November 3rd, 2010
Joan Pagano Interview

Bonnie D. Graham of READ MY LIPS on Copyright Bonnie D. Graham

I've just been booked for an appearance on "READ MY LIPS", a show.  This should be fun!  Bonnie Graham is the spirited host of this show and we will be debunking the myths of strength training, in particular the myth of extreme makeovers as in the Biggest Loser.

Bonnie's alias is RadioRed, which should tip you off right there!  As stated on her Show Page:

"READ MY LIPS is not your usual blah-blah-yada-yada, Q&A interview talk show where every answer is canned and timed. Host akaRadioRed engages her guest authors and experts in lively, spontaneous and unpredictable conversations that go far beyond the pages of their book. Featured topics: Love, Relationships, Marriage, Break-up recovery, Personal goals, Gender communications, Food, Health & more. Producer/host Bonnie D. Graham akaRadioRed, a 12-year WGBB-NY talk radio veteran, thanks the thousands of BTR listeners who have become fans!"

Date:  Monday, November 8, 2010

Time:  7-8 pm EST

Live Show Link:

Call-in Number:  (Ask me a question directly):  1-646-478-0719

Other guests:

Format:  Each guest has a 20 minute segment.  I will be on from 7:20-7:40.  The show concludes with a round-table discussion, which should prove interesting!  What do career break travel, fitness training and dating tips have in common??  Tune in to find out.

Bonnie's Podcast:  If you miss the show live, you can download it afterwards on iTunes