Jo's Personal Training Wellness Center

No spam and where to put legit comments

2010-01-25T11:05:00.000-08:00

Hello, please do not use this blog to post spam. I will just reject it. Also I am not using this site anymore.

All my info and fitness equipment reviews can be found here where you can follow me on Twitter as well.

Wow where have I been?

2010-01-08T15:48:00.000-08:00

Well really all over the place. I am writing for 5 sites most notably I am the New England Fitness Examiner on examiner. com and am still the #2 writer at epinions and write almost exclusively in fitness equipment. That's where I have been!

The New Massachusetts Fitness Examiner

2008-12-06T08:13:00.000-08:00

I am now writing for www.examiner.com. I have quite a lot of articles and one that will let you ask me questions (You can ask anywhere but the second article I believe is Ask Jo a Question. Give me a read...much appreciated!

Fitness Examiner

Please post questions here

2008-05-23T07:18:00.000-07:00

Hi all, I just checked my e-mail account associated with this Blog. I have dozens and dozens of questions that I can't possibly answer now. I'm sorry I wasn't checking that account. I just assumed questions would be left as comments.

Please leave questions here. I appreciate your understanding. Jo

Pilates

2008-05-23T07:16:00.000-07:00

I got a question asking me about Pilates.

Pilates (pronounced puh-LAH-teez) is something like a cross between yoga, stretching and calisthenics. Pilates:

Pilates is a body mind exercise system developed by Joseph Hubertus Pilates approximately 80 years ago. Born to a Greek father and German mother, Joseph was a sickly child. He suffered from Rheumatic Heart Disease and other afflictions. In order to strengthen himself, he became physically active.

While Pilates helps with flexibility, posture and strength, it is not much of a cardio or strength training workout, so it should be an add-on to a regular routine.

What makes Pilates different from Yoga is that it is more dynamic. In many moves, you hold your torso in place while moving your limbs in different directions, which challenges your balance, core strength, stability and flexibility. You will hear instructors talk about transverse muscles. Working on these muscles is the basics of Pilates. Transversus Abdominals run across the abdomen in an east to west direction. We also work the rectus abdominus which run north to south and the oblique abdominals which are two layers run diagonally across the abdomen.

If you are interested take a look at the Pilates Ring. Jo

It's Almost Halloween

2007-10-31T10:22:00.000-07:00

How much candy will you be eating?

I haven't checked in for awhile

2007-10-23T06:07:00.001-07:00

I'm back on the gym floor rather doing classes such as totally tone. I just can't build muscle in those classes. I'm still practicing Yoga and getting to Pilates when I can.

REVIEW: Powertec’s Workbench Leverage System

2007-06-19T08:23:00.000-07:00

I have used so many pieces of equipment that sometimes they start to blend. I do believe though that my experiences recently with the brand, Powertec, were the first with this company. The machine is the Powertec Workbench Leverage System.

What is a leverage system?

I have reviewed equipment with leverage systems or systems very much like them but never used that term. In plain English …… machines basically come in two types. One has a stack of weights. That means the weights are stacked on top of each other and move together. You do not have to pick them up. If I want 50 pounds I put a pin in the weight that says 50 pounds. All the weights including the 50 above it get lifted at the same time combining to make 50 pounds.

The other type of machine is very commonly seen in large gyms in the form of the line, Hammer Strength. A plate which is a round weight is put on the machine either on a bar or pole. If I want 50 pounds on this type of machine I could put a 25 pound plate on each side or any other combination that adds up to 50. In my experience these types of machines are very popular with men because women often don’t want to move weights around. That’s a generalization but one I have seen in my personal and professional experience. I like leverage systems. I find them safe because the machine controls my movements. If I do bicep curls with dumbbells it is easy for me to swing up and lift with my back. Leverage machines make it much harder to work with bad form. The Workbench uses cables which pull up or push down the various pieces with which I worked.

About Powertec and specification of the Workbench Leverage System:

All Powertec frame structures are made of 12 gauge steel. They are powder coated and surprisingly offer colors in some of their products. The Workbench comes in yellow, red or gray so you now don’t have to worry about your equipment not matching your décor. (Just kidding – I don’t think many people worry about that.)

The pads are 2" thick and upholstered over foam. They are double stitched. Back pads have a removable clear head wrap for cleaning. According to the company Powertec is the only company to provide all roller pads with an upholstered finish. These have aluminum end caps.

The Workbench can be used as a light commercial piece. That means that it isn’t quite large gym quality but would be suitable in a small gym, fitness center. If using it like this the warranty is 2 years on the parts and a lifetime warranty on the frame. There is a lifetime in-home warranty. I was very impressed with the quality and felt as if I were working out on a machine as strong and stable as a Hammer Strength piece.

The Workbench is 8㤒" long by 4’ 8" wide by 7’ high. It weighs 270 pounds. Each section of the machine has a different weight maximum. The leg lift holds 250 pounds, the squat bar, 350 pounds, the lat machine; 350 pounds and the press arm 500 pounds. The Workbench doesn’t come with plates or an arm curl attachment. You can buy the arm curl attachment for $129 but enough exercises can be done on the Workbench that I would recommend holding off on this piece unless you can easily spend the money. The unit costs in the $800 range.

How the workbench works

Please read the entire review here:

Workbench

How to set up a home gym

2007-06-19T07:58:00.001-07:00

Hi Jo:

I've read a few of your reviews of bowflex home equipment and read that it's ok to email you questions, I hope this is ok.
I just happened to start looking at bowflex because I saw a newspaper ad for them.

I've been doing PT for muscular imbalance, I have degeneration in my neck and lower back pain. I constantly have knots in my shoulders, I have them all over my body, but most of the pain is in my neck and shoulders and up my head. Unfortunately I work on a computer all day. I've been using cybex machines at PT, but it ends soon and I really need to continue the exercising at home. Joining a gym won't work for me now, I am a single mother (widow), so I have no help, my son just turned 5, I have to pick him up and drop him off every day at day care so I can work. I can't go to a gym and get him in time, he has 9-10 hour days as it is. I can work out at home though.

The machines I've been working on are: bike, arm bike, back extension, rotary torso, lat pull down, rotary hip, roman chair, leg press and seated row.

Can you please tell me which home machines can provide exercises from all of the above or the closest? I do have aerobic rider machines that I just pulled out of storage.

If you give me some suggestions, I can then go read reviews of just those things, otherwise it's very overwhelming.

Thank you for any help you can possibly give me,

Jo's Answer:

I asked for her price range and she responded that she could go up to $1000 because she gets a $550 fitness credit from work!

Hi:
The Nordic Track Futura 2600 is $1200 but I like it so I thought you might be able to stretch your budget. It is basically the same as Weider's Crossbar and a year old so it is possible you'll find it on eBay at a good price. There are no bows.

For $850 the Powertech Workbench Leverage Gym is great but it uses plates which you may not want to lift. Then again you will probably be lifting light ones so that won't matter. They don't come with the machine so that's an added cost.

The Health Max Pro Home Gym is not a well known machine but it costs $400!!I gave it 4 stars but the overall rating is 2 1/2. Everything else that I've reviewed in the home gym area is either more money or I don't care for it i.e, the Total Gym. You have plenty of machines. I am thinking you'd just like them housed together? You won't get a rotary torso on a universal piece nor will you get a back extension.

Think about what you want to accomplish; how often you will use the machine; and if it is a good investment rather than making do with what you have and adding some inexpensive pieces.

Let me know if you have any questions and how you make out. I'd love to hear from you again. jo

~~~~~~~~~~~~~~~~~~~~~~~~~

Dear Jo,

We are interested in purchasing some exercise equipment. We read some of your reviews, but it sounds like many of the Bowflex type machines are lacking. Do you have a recommendation? Or is it better to get several different pieces? We are almost 60, average weight, good health, small home, but we do have an exercise room.

Thank you for your help.

Jo's Answer

Hi, Thanks for writing. The answer will depend. If you have the money and space I would certainly go for a couple of different pieces. The "universal" type equipment called home gyms are great. They are an economical and space saving way to get a lot of body work done in a corner. I do like the Weider Crossbar. It isn't cheap but it is a nice piece for a universal.

I would recommend a treadmill. I love elliptical machines and the arc trainer but you they can be expensive and if you have never used one you may not like it. A treadmill will work your heart and lungs and allow you to incline it so you can walk uphill which will give you a super workout. If you want to work your upper body you can add moving arms.

Once you have a cardiovascular piece of equipment and a universal machine you will be all set. I really believe age is just a number however our bodies do change as we age. I would like to see you using a universal machine because it is the safest type of equipment and the easiest to use.

I hope this helps but please feel free to e-mail me back. jo

~~~~~~~~~~~~~~~~~~~~

My general recommendations:

I like to individualize workouts and what exercise equipment is right for clients. What is right for you may not be right for someone else. There are a lot of variables to consider. If you are already working out and prefer to buy individual pieces I would suggest you invest in a bench and dumbbells. You will be able to get the most for your money and work every part of your body. When you are ready you can buy a bar and plates.

If you are new to working out no matter what your age a universal piece will be easier to learn than dumbbells. If you like the idea of dumbbells perhaps you can find a trainer who will come to your house. You can also buy a book or two but proper form is essential.

You will want a mat so you can stretch and do abdominal work. You don't need a piece of equipment unless you really want one. I've reviewed many pieces of abdominal equipment. They have their pros and cons. If you can get down on the floor, in my opinion, you don't need any kind of machine. However at this point my #1 recommendation is The CoreMaster. Even if you don't go with ab equipment I would add a stability ball to my gym. They are inexpensive and will give you a change from your ab work.

You can add some resistance bands for variety if you like. Men rarely use resistance bands but they are very popular with women, are quite versatile and effective. Women also might like to add ankle weights if they are buying individual pieces rather than a home gym.

~~~~~~~~~~~~~~~~~~~~~~~

In summary:

There are so many option from which to choose. I am well aware of that. You have to think about:

1. Your goals - do you want to build muscle, tone and what kind of cardiovascular activities do you like?

2. What is your budget?

3. What kind of space do you have?

4. Will you use what you buy?

5. What kind of experience do you have with equipment?

6. Have you spoken with your doctor before starting an exercise program? If not please do.

My Travel Blog

2007-05-11T05:21:00.000-07:00

If you'd like to take our journey,
click for my travel blog.

2007-05-06T03:31:00.000-07:00

How do you stay fit on the road?

We will soon be off traveling. Our dog sitter is going to be our house sitter.

In 2004 we were gone for 91 days. This will be about 110 days!

Our tentative itinerary is

St. Louis Branson, MO

Albuquerque and Phoenix, NM

Joshua Tree National Park, CA
L.A.
San Francisco
Redwood National Park, CA

Crater Lake National Park, OR

Eugene and Portland, OR

Mount St. Helens

Mt. Ranier National Park WA

Seattle

Olympic National Park

Vancouver BC

Glacier National Park

Chicago

Detroit

Home!

Since I'm now writing at 3 sites my travel reviews will be here: (click to read)

viewpoints.com/aboutme/Jo

My restaurant reviews (some) will be here:

www.epinions.com/user-jo.com

My essays will be here:

http://www.associatedcontent.com/user/45995/jo_levy.html

The picture is our home on wheels - a 25' Sunline Solaris (click for the review)

Have a great summer!

Soloflex fights back with me!

2007-05-01T15:43:00.000-07:00

Hi: I have to share this with you. I review products. I reviewed the Soloflex WBV Platform. I didn't bash it at all. I did say (and at the time I wrote it I found information that it was classified as a Class A medical device. I got the following letter from the president of Soloflex,

"Dear Jo,

In your review of the Soloflex WBV Platform you cautioned that it may be harmful and that the FDA considers our product to be a Medical Device. Actually, the FDA considers our product to be an exercise device.

WBV is definitely injurious at high amplitudes/exposures (hence the established world-wide standards for allowable workplace exposure) but not at the low amplitudes and recommended exposures with our product. We now have tens of thousands of our platforms in use, many for over two years. Many of our customers are frail & elderly. Many have disabilities like MS, MD, CP, Parkinson's, stroks, etc. As these people can't exercise, WBV offers them the only possible way to get the vital benefits of exercise. These are the same people who would be detered from trying it if they thought it might injure them. Undoubtedly the commercial WBV platforms exceed the established limits for human exposure. Ours and the Juvent device clearly do not: www.juvent.com. After extensive testing at Georgia Tech Research Institute, we just received the Arthritis Foundation's Ease of Use Commendation.

Please consider revising your review with this new information in mind.

Jerry Wilson, pres.
Soloflex, Inc."

In my review I noted that "Arthritis Today" advertises this machine. I noted that "Fitness Matters" (I'm a certified personal trainer) said the verdict was out and was looking at the Power Plate. In any case I can't for the life of me find the info on the WBV being considered a class A medical device. Perhaps it has changed. The Soloflex site looks different than I remember it. In any case the jury is out. I'm confident of that and I liked Soloflex's products. I now have a really bad taste about them! jo

Thoughts on a day for Yoga.

2007-04-06T20:43:00.000-07:00

I'm looking forward to tomorrow. At home I go to Yoga at the gym. There's nothing like going to Yoga at a Yoga Studio. I really need to treat myself to a class at the studio in my town. I'll be doing 1 1/2 hours of Hatha Yoga. There is also a free 1 1/2 hour talk at the studio on rebirth. It should be interesting. I'm getting myself ready for our April 20 trip to Kripalu Health & Yoga Center.

Activities of the day and weekend?

2007-03-23T12:06:00.000-07:00

We went to the Blue Hills Reservation today for our first hike of 2007. It's 60 degrees here in MA. It felt great to get out our gear and put on our hiking boots. The ground was cold and wet - in fact there were many snow covered spots so poor Hanna's feet must have been cold. She enjoyed the hike though. She loves to climb boulders.

Body dysmorphic disorder - is that you?

2007-03-08T15:40:00.000-08:00

Body dysmorphic disorder (BDD) is a mental disorder, which involves a disturbed body image. It is generally diagnosed of those who are extremely critical of their physique or self image, despite the fact there may be no noticeable disfigurement or defect.

If you are anorexic and still feel fat; if you are bulimic or if you are massive but still want those muscles to be bigger and bigger though some think you look freakish you have BDD.

I applaud what Tyra Banks is doing to help those of us with BDD. I think she is doing more than any one else (including Oprah and the Dove commercials) to help girls and women deal with their weight and self-esteem.

By now you’ve seen the photograph of her in a bathing suit. The angle was very unflattering. On her show Tyra had on the same bathing suit as in the picture, admitted to gaining weight, loving it and thinking she is still hot.

She showed us pictures of her at a photo shoot and how at one angle "rolls" could be seen ("This is what happens at 32.") and she pointed out her cellulite that would eventually be airbrushed out of the shoot. She's 161 pounds, tall and gorgeous.

Tyra has gone a step farther in combating the image of the 6 ' 115-pound model. In fact she has gone a step farther in allowing so many women to accept their bodies whatever the shape may be.

Tyra is very careful to caution women that eating healthy and exercising are crucial. Obesity is not healthy ; we all know that. She has made that point and we hear her loud and clear!

On a recent segment she had the entire audience including herself wear a red body suit with their weight on it. That is something that only Tyra can pull off. At the age of 32 she weighs 161 pounds clearly 40 pounds more than her weight during her super model days. She makes a point of saying that she gained that over a period of many years and not quickly. If that’s fat then I want to be fat.

Her point over and over again was So What? So what if I weigh 135 pounds and I was 115 pounds 25 years ago? I exercise and eat well. So What?

She had on a woman who was ready to kill herself because of her weight until she saw Tyra’s first show in the bathing suit. Tyra has made a difference and I can’t applaud her enough. In fact she deserves a standing ovation.

The show ended just as it should. She had everyone take off the numbers on their body suits. Off came 120; off came 225; off came whatever number the audience members’s weights were. Tyra had them crumble the number up and throw them away. After all they are only numbers.

We all know when we feel like we are at the weight our bodies want to be by how our clothes fit us. Throw out all those scales! And if at 55 I have to go up one size then SO WHAT!

The Tyra Show is promoting a SO WHAT! campaign that’s exclusively for women. It’s for women who have been kicked down and counted out, but who have the strength to pull themselves back up. It’s for women who are ready to say SO WHAT to the negative people and the negative voices that are pulling them down. It’s also for women who are inspired to make positive changes in their lives and want to see that change.

Are you ready to say, SO WHAT and shout from the rooftops, " MY THIGHS RUB TOGETHER, SO WHAT?. If you’ve been avoiding wearing a bathing suit, grab your bikini out of the back of the closet, put it on and say, “I MAY NOT HAVE THE PERFECT BIKINI BODY BUT, SO WHAT!?" http://tyrashow.warnerbros.com/beontheshow/sowhat.html

Women of America need to band together and say we don’t want to be a size 0. We want to be wherever we are meant to be and SO WHAT!

Cellulite Buster?? WRONG

2007-02-22T16:12:00.000-08:00

When it comes to the world of beauty treatments, anti-cellulite products are perhaps the most unrealistic of all. And yet of all the hope-in-a-bottle fixes out there, these seem to be the ones we believe in most. Why are cellulite products so irresistible? Because even the most cynical among us have a soft spot for the promise of a whole new backside. Here are some new products we love.

For Sculpted and Firm Legs

The French may be best known for wine and food, but in the beauty world there is no other country that attacks cellulite with such panache. The Vie Collection has added two products to its skin care line ‑- one promises to slim thighs, and the other claims it will firm the behind. Do they work? The jury is still out, but they feel sensational on the skin. Both require rigorous application. You massage the product onto the skin, kneading both the inside and outside of the thighs. Next you massage the lotion into the buttocks, using circular and pinching movements. For more information go to BeautynHealth.com.

Let's Superset

2007-02-16T09:33:00.000-08:00

This bicep/tricep workout is for those who know how to do the various exercises. If you don't I will either explain it or point you in the right direction. We'll start with two sets of 12 reps. If the first set is easy increase the next set. This is also assuming you are in a gym.

First warm up with a set (10 reps) of any bicep exercise you want and any tricep exercise.

1. Seated incline curls and then immediately go to tricep kickbacks. Repeat.

2. Hammer curls and then kickbacks. Repeat.

3. Concentration curls followed by one arm overhead tricep presses.

4. On the cable machine do bicep curls with the rope. If you have the machine all to yourself you can set up the other side high so you can go right into tricep pull downs.

Let me know how this works out (no pun intended).

Let's not set ourselves up for failure. Why both cardio and weights are necessary.

2007-02-13T06:45:00.000-08:00

Stacey writes" Honestly, my thoughts are that I probably will fail, even thouhh I start off well. I know its a negative way of thinking but, based on my track record, thats the way it usually ends up.

AS DR. PHIL WOULD SAY "YA THINK?" He would also say that history is the best predictor of past behavior. However I plead with you not to let history get in the way. Make this a new day and tell yourself you are going to succeed. Make signs. Give yourself rewards. I love going to the gym but somedays getting to my 8:15 Yoga call on Thurs. is a challenge. I reward myself with an iced decaf coffee with skim milk.

That being said xxx and I did go to to the gym today and I did 30 minutes on a stationary bike and 20 on a treadmill. I looked at the other stuff and (1) it scared me b/c I've never done it before and (2) because I've never done them before I am sure I will make a complete fool out of myself if I even try.

WOMEN ARE DEATHLY AFRAID of dumbbells though not usually as afraid of machines. You should have been shown how each machine works. If you weren't or if you've forgotten they really have to go through them again. I will be glad to help though being shown is really the only way to know the correct way. I am assuming Matt doesn't know the machines either. Machines are much easier than dumbbells to learn. I would be really concerned if they won't show you and I personally am offering to make a phone call to them.

Are you saying that just the bike and the treadmilll are not enough and that I really should do other things? Is that just for variety? or are other reasons involved? My plan is to go to the gym right after I drop the kids off at school everyday. Weekends will be tough to even get on the treadmill at home, but I will definitely be making a huge step in the right direction if I can get some kind of workout Mon - Fri.

Absolutely - 5 days a week - even 4 -thumbs up. Cardio vascular work isn't enough. It is essential for your heart and lungs. It also is a great way to get some fat off but you have to do some weight training.

1. It prevents osteoporosis "a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist." This is a major problem for women. You should also be taking a Calcium supplement.

2. Weight training burns more calories after working out than cardio work does. I'd have to look up the exact numbers but for ex. cardio work will keep burning calories for 3 hours; weight training for 9.

3. Muscles burn more calories than fat. So if you build/tone a bit you can eat more and the calories will get burned faster.

Spin Your Way into Shape

2007-02-10T10:11:00.000-08:00

Have you ever taken a spinning class? That's a class with music on stationary bikes. The lights are low and everyone really works at their own pace. I love my Saturday spin class. It gets my heart rate up and works my legs like nothing else. Give it a try. If you have, what are your thoughts?

Pet Peeves at the Gym

2007-02-09T13:28:00.000-08:00

What's yours? You may have a whole list! My huge pet peeve is not only the grunting but the swearing.

I belonged to a gym and visit many that have rules about swearing. Not at my current gym - Powerhouse. There are no rules.

I'm not against swearing from any moral point of view. The kids' room is pretty far away from the "noise" for the most part but still there are kids around at times.

I just find it offensive. Thoughts? jo

Monthly Fitness

2007-02-06T10:41:00.000-08:00

You start the month, the 1st, in the middle of a whole lot of activity. Work is nuts, your social commitments are nuts, and you feel a tiny bit unbalanced and nuts. What's the solution? Don't skip your workout. And don't lose too much sleep. And eat healthy. And don't, don't, don't skip your workout. If you follow those guidelines, you'll be feeling much better by the 4th; and by the 10th, this insight (if you maintain your exercise routine, everything else falls into place) leaves you feeling really great. Cool, calm and in control, you know that the key to well-being is in your hands. Ah-ha! The 13th and 14th, you feel even more terrific, and by the time the 21st rolls around, you know just what you have to do to stay in control (work out and eat right). The 25th, you might want to cook up a nice, healthy meal for your nearest and dearest. The 28th, why not try something new?

(by Astrology.com)

Today was step aerobics - a suggestion

2007-02-04T10:22:00.000-08:00

If you are new to this class don't put any risers under the step until you are comfortable with both the moves and the step. In fact you can do the steps on the floor until you are comfortable. As you progress you can add a riser. Some people use two risers but I'd only suggest that if you are under 30 years old; in good shape and have done a lot of cardio work.

How was your workout today?

2007-02-02T10:37:00.000-08:00

Or should I say what will it be or are you sitting it out? Do you need motivation? I find that when I don't have a partner with whom to work out I am much better off in a class. Yes, men do go to classes. An instructor playing loud music not letting us "cheat" can get me going. Give it a try if you lack motivation.

Why Hire a Personal Trainer? Why Hire Me?

2007-02-01T17:13:00.000-08:00

You will learn what the correct exercises are for YOU! techniques.

I will expect that you keep me appraised of your progress. Keeping a journal of your workouts and e-mailing them to me will make you accountable.

We will set realistic goals. Do you really need to lose ten pounds -- or just need to tone your muscles? Do you need to fend off bone/joint/connective tissue disease or if you already have been diagnosed your program must be specialized.

I am certified from a nationally recognized organization, A.C.E.

If you are serious about starting a weight training program or just thinking about it but dont know where to start, talking with a personal trainer could prove to be a good investment for you. Please talk with your doctor before starting any new exercise program of if you have been diagnosed with any illness. This program is only for those who need more of my time than I can give here.

2007-02-01T16:52:00.000-08:00

Even if you are young and healthy you should alternate occasionally with lighter weights. It is terrific to have a parter with whom to work. It gives you motivation and someone to say "Take it easy" or "do one more rep."

Warm up each body part for a set of 12 before you begin and after you have been on a cardio machine for 5-10 minutes. If you have an Autoimmune Disorder please include stretching for 10 minutes before your workout as well as during and after it.

Don't forget your water and stretch in between your giant sets as well as warming up before your workout and stretching after it.

The following is an example of a giant set:
Back:

A set of 12 Lat pulldowns; go right into seated cable rows; go right into lying overhead presses. After these 3 rest for a minute or two, have some water and stretch. Repeat this 2 more times.

We will finish this with a superset of one arm dumbell rows and narrow dickersons alternating a set of 12 of the rows and a set of 12 of the dickersons.

In addition try to get to several Yoga, Pilates and/or Tai Chi classes a week. These classes are fantastic for anyone with a Rheumatic Disorder. Remember to do some cardio work. It is important for your heart.

If you have an Autoimmune Disorder and have access to a pool, use it! If you can't swim and depending on the severity of your disease, use floaties. Do not jog! Try biking on a stationary bike if your feet hurt you.

The Importance of Sleep

2007-02-01T16:50:00.000-08:00

We know how important sleep is for us. Hope this helps.

Try one or two of the following tips or a combination until you have enough quality sleep to feel alert and well rested. If these tips don't work, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea, that requires medical attention.

1. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day.

2. Don't eat or drink a lot before bedtime. Eat a light dinner about two hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom.

Don't eat spicy or fatty foods. They can cause heartburn, which may interfere with your sleep.

If you get the bedtime munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick.

Don't drink alcohol near bedtime. It may cause you to wake up repeatedly, to snore, and it may exacerbate sleep apnea.

3. Avoid caffeine and nicotine. They're addictive stimulants and keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed can be dangerous. Caffeine should be avoided for eight hours before your desired bedtime.

4. Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. A program of regular physical activity enhances the quality of nocturnal sleep.

5. A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills.

If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks.

If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool.

Use a dehumidifier if you're bothered by moist air. Use a humidifier if you're bothered by dry air. Signs and symptoms of dry air irritation include a sore throat, nosebleeds and a dry throat.

6. Sleep primarily at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to less than one hour, no later than 3 p.m.

If you work nights, keep your window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep.

If you have a day job and sleep at night, but you still have trouble waking up, leave the window coverings open and let the sunlight wake you up.

7. Keep it quiet. Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs or a fan or some other source of constant, soothing, background noise to mask sounds you can't control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.

8. Make your bed. "A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic comfort," says Dr. Shepard.

9. Soak and sack out. Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.

10. Don't rely on sleeping pills. Check with your doctor before using sleeping pills. Doctors generally recommend using sleeping pills for up to four weeks. Make sure the pills won't interact with other medications or with an existing medical condition. If you do take a sleep medication, reduce the dosage gradually when you want to quit.

Use the lowest dosage, and never mix alcohol and sleeping pills.

If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.

(Source: Mayo Clinic, online at www.mayoclinic.com.)

Winter Tip

2007-02-01T16:42:00.000-08:00

The Key to Exercise Exercising at the right intensity (heart rate zone)is key to meeting your fitness goals. Some heart zones are more effective for burning fat, others for improving performance and stamina. Once you determine your fitness goals, a heart rate monitor will allow you to achieve them by helping you stay in the best heart training zone.

A study from the Mayo Clinic in Minnesota says that just 30 minutes of physical activity boosts metabolism and burns fat for a full 13 hours after the activity has ended!International Journal of Obesity Vol. 28 No. 10.

FITNESS THOUGHTS

2007-02-01T16:22:00.000-08:00

"All work is 25% perspiration and 75% determination. Stated another way, it is 1 part physical exertion and 3 parts self-discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner - the mark of an organized, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door of opportunity and success. Hidden within eash of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. When you finish a good workout, you don't simply feel better, you feel better about yourself." author unknown

"You've only failed if you've failed to try." author unknown