Everyday Fitness

By Pamela M. Peeke, MD, MPH, FACP

You’ve slipped on that awesome clingy knit top and as you sashay in front of the mirror, you suddenly stop dead in your tracks, staring at your back. Oh no. Instead of a smooth, sexy back, you’ve got lumps galore popping up around your bra line, creeping down your sides and spilling over your waistband. You’re buried in back fat. Where does this stuff come and what can you do about it?

Fat distribution generally follows a genetic pattern. Some people just lay down more excess fat on their back. And the only way to reduce the fat load is to do enough cardio and strength training to burn the fat fuel, deflate the fat cells, and reduce the lumps. Clearly, this has to be coupled with an effective and consistent nutritional intake of whole foods, grains, lean protein, and lots of fiber. Then, add High Intensity Interval Training (HIIT) to your cardio. This means you need to start with a baseline of cardio that works for you (your age, gender, level of training, any disabilities) and then, with the approval of your medical team as needed, increase the level of difficulty you’re doing for your walking, running, biking, spinning, swimming, or elliptical. Using simple intervals (increasing intensity for a period from 1-3 minutes) alternate hitting it hard then returning to a moderate (not resting, as you need to keep the heart working) pace. You not only increase the calorie burn but you get the same results you would spending twice the time doing cardio at a lesser intensity. Don’t forget to do your cardio at least 5x a week, and try doing the HIIT sessions 2-3x a week.

OK, let’s get down to back fat burning basics. We’ll be doing three moves that are easy to perform and can be done in the comfort of your own home or anywhere you want. This is gym-free so you’re in charge of finding the right place and time to build those back muscles. All you need is some room to move around, a floor mat, and an ab ball. Remember that if you have any medical conditions and/or disability, please clear any new exercise regimen with your medical team. Keep in mind that if you’re a beginner, just do what you can while maintaining excellent form. Work your way up over time to hit the 3 sets of 10-15 repetitions. Be patient as your body becomes stronger with consistent practice. Do your back exercises once or twice a week.

1)    Lower Back Extension off the floor: If done correctly, this exercise feels really good. This is especially true for all of us stuck slouching over a computer, constantly putting a strain on the lower back. As well as strengthening your back, you’re toning muscle and helping to prevent back problems from happening in the future. With the back extension, you’re targeting the lats, which are the largest muscle in the back. This is important to know because as you work your lower ab muscles, you need to balance by working your back muscles as well. There’s a great saying you should remember: The stronger the ab the stronger the back, and vice versa.

Lie down on the floor face down and place your hands on the floor or behind your head (if you can handle that as it’s more advanced). Now, engage your ab muscles by contracting them and keeping them engaged throughout the exercise. Squeeze your back to lift your chest just a few inches off the floor. Count to 5 if you can, then slowly lower to start position. Aim for 3 sets of 10-15 repetitions. If you want to try a more advanced move, as you lift your chest lift your legs off the floor at the same time.

2)    Back Extension off the ab ball: Here we’re going to add a little twist to the traditional back extension off the floor. When you add the ab ball, you’ll have more range of motion than you get by working off the floor. Also, since the ball is unstable, you’ll be testing your balance. Some people prop their feet against the wall to gain more stability.

Grab the ab ball and place it under your tummy and hips, with knees bent or straight out behind you. Place your hands under your chin, behind your head or keep them resting on the ball. You have choices! Lower your upper torso over the ball and then squeeze your lower back and lift your chest off the ball. As you lift off the ball, don’t hyperextend, and rise up to a level where you feel the back stretch but no pain. Count to 5 and slowly lower down to start position. Repeat for 3 sets of 10-15 repetitions.

3)    Bridge: This is an all-time favorite exercise of mine. You’re toning and strengthening your glutes and abs, as well as your lower back muscles. Get back down on your floor mat and lie on your back. Bend your knees and place your feet under each knee. Keep your arms to the side, look up to the ceiling and engage your ab muscles. Next, push up through your heels and lift your hips and lower back off the ground. Stop when your knees, hips, and shoulders form a straight line. Hold for a count of 5. Slowly lower toward the ground and end just above the ground, maintaining tension, and then repeat. For this exercise aim for 10-15 repetitions. If you want to add more complexity, then as you push through your heels and lift your hips and lower back, straighten one leg, either point or flex your heel, hold for a count of 5 and then bring back down. Repeat to the other side.

One great benefit of doing these exercises is they make you more mindful of your back muscles. With practice you’ll feel more flexible, toned, and whoa, where’d that back fat go?

By Pamela M. Peeke, MD, MPH, FACP

Part IV of a six-part series. Check back next week for Part V: Back

You’re walking along with your best friend at the mall and she stops in front of The Gap and says “Hey, let’s go jeans shopping!” You inwardly grimace, start to panic, break out in a sweat, and then, thinking fast, whip out your wristwatch and pointing at it quickly reply, “Wow, hey! Time sure flies! Let’s bag the jeans and make it over to the shoe sale before everything’s gone.” She agrees and you both zip past the denim and high tail it to the shoe store. You dodged the bullet again using the old “distract her with the shoe” trick. But, doesn’t it get old? Every time there’s an opportunity to snag a cool pair of jeans, you get PTSD from the last time you tried that. In a nanosecond you conjure up the nightmare dressing room scenario— desperately wrestling with the waist band trying to crow bar your thighs into the darned thing, so sick and tired of your saddlebags.

Sound familiar? If you’re a woman, you’ve got lots of company. This is not typically a guy issue. Estrogen receptors are located all over women’s fat tissue, integrated throughout the hip, thigh and buttock. When you are appropriately nourished, those receptors make sure to lay down some fat in your hip-thigh-buttock region for a very important reason — breastfeeding. Yep, that fat serves a real purpose as the Exxon station for caloric fuel to feed your infant. This is why most women notice that as they breastfeed, their lower body pregnancy weight gain begins to reverse.

Estrogen helps gives us our feminine curves, and this fat deposition starts with the onset of your menses, where you typically morph from a toothpick tomboy to a curvy teen. There’s a wide (pun intended) spectrum of sizes based upon your level of physical activity, age, estrogen status, ethnicity and family genetics. As well, some women’s fat storage systems are not as active as others and these lucky ladies tend to have less fat stored in that region, resulting in skinny legs. Look at your own family line for a reality check. Check out your family’s general body shapes and see who you look like. If you’ve always had greater fat deposition in your thighs and legs, your goal is to optimize your nutrition and physical activity to keep them as toned and fit as possible. Just remember, genetics may load the gun, but environment pulls the trigger. So, you can indeed make the absolute best out of the deck of cards you’ve been given.

Having curves is natural and wonderful. But not if there’s so much excess fat that your thighs reside in another state. What can you do about saddlebag trauma and drama? Plenty! Broken record time — this is not just about exercise. So, please remember that you need to be mindful of every mouthful to reduce any excess body fat. Quality, quantity and frequency of your eating are key. In my book Body for Life for Women, I walk you through smart, science-based eating and exercise geared to women’s unique hormonal milestones and challenges. Here, I’m going to show you three simple exercises which, when combined with your cardio (ideally five days per week and incorporating high-intensity interval training) and good nutrition will help turn your dressing room drama into a dream come true.

As I always note, if you have any physical disabilities or medical condition, please check with your medical team before starting any new exercise program. And try to rest for 30-45 seconds between sets.

1)    Walking Dumbbell Lunge: This is another great multitasking exercise. You use multiple joints while you’re strengthening core, quads, hamstrings and glutes. The extra bonus is you’re also testing your balance and working your stability as you work off one bent knee’d leg while the other is placed in front of you. And if you’re using hand weights, you’ll be picking up some strength as well.

Grab a hand weight (beginners 3-5 pounds, advanced higher weight) and relax your arms by your side. Stand and position your feet about one foot length apart. Always engage your core by contracting your ab muscles, while your shoulder blades are pulling down for optimal stability. You’re about to do a forward lunge. Step 2-3 feet forward with your right foot and as you do so, transfer your weight to your front foot, but be careful never to lean forward. Bend both of your knees and lower your hips toward the floor. As you bend your forward knee, look down and make sure your knee never goes out past your foot. If you do you’re creating too much stress on the knee. It’s OK if your back foot heel comes up as that’s the correct form. You’ll then be balancing off your back foot toes. Now, push off through your front foot to bring your feet back to start position. You’ve taken a step in your walking lunge. Now repeat the same exercise using the left foot going forward. Your goal is to complete three sets of 10 repetitions.

2)    Side Step Squats: This exercise adds some fun and challenge to slimming your saddlebags. The squat in general is a terrific way to strengthen your glutes and thighs. Taking it to the side hits your outer thighs (you know, the body part that refuses to wedge into your jeans) and doing a side step squat is more robust and dynamic then just standing there and squatting. I add the elastic tubing with handles because it’s fun and easy to perform. You can also do this exercise with hand weights.

Take your elastic tubing handles in each hand and step on the elastic so it’s under your feet. Now, holding onto those handles, take a wide step to the right, engaging the core and squeezing your glutes. You’ll notice that as you step, the elastic tension increases. This resistance is helping to strengthen your muscles as you move sideways. After you step, lower yourself into a squat, keeping your knees behind your toes (look down and check) and maintaining that tension on the elastic. Gradually step your left foot to meet your right and you’re back into start position. Keep stepping in the same direction for 10 repetitions or more. Then switch sides and repeat.

3)    Lying Leg Abduction: Hey, here’s lookin’ at your legs! The lying leg abduction feels good to do and works your hips and outer thighs in an easy and accessible way. The royal win win is you’ll gain tone and core strength as you also work your legs.

Lay down on your floor mat. Flip to your side. This works well in front of a mirror so you can observe your form. Your head can remain upright or resting on your outstretched arm. Your bottom leg is balanced with one arm outstretched above you on the floor and the other bent at the elbow, lying on the floor to further support you. Your bottom leg is ideally straight, but if that’s a challenge, then add some bend to it.

Engage your core, and lift your top leg upward and away from your mid-line. You can lift to a 45 degree angle or less if that’s all you can do. The key is that you’re lifting and working that hip and outer thigh muscle. Count up to 5 and gently lower back to start position. Do three sets of these leg abductions on each side.

Keep practicing these exercises throughout the week. With consistency, you can soon say: “So long saddlebags”!

By Pamela M. Peeke, MD, MPH, FACP

Part III of a six-part series. Check back next week for Part IV: Legs

Lotions, potions and creams galore. Some of us will slap anything on our chests to optimize that décolletage. Whether you’re skinny or average or hauling around a few too many fat cells, you can ditch the bottles and try a simple workout to tone, tighten and strengthen your chest. Working your chest means exercising the two pectoral muscles — pectoralis major and pectoralis minor — that lay underneath your breasts’ fatty tissue.

All you need is some elastic tubing with handles, 3-5 pound hand weights (heavier if you’re more advanced), a floor mat, and an ottoman or workout bench. Make sure you have plenty of room. All right, here we go.

Pec Press: This is a terrific exercise that you can do with everything from elastic resistance bands to barbells and dumbbells. You can lie on the floor or on a stability ball, an aerobics step, a workout bench or just an ottoman. Let’s just use single arm dumbbells and the floor for this exercise.

a)     Lie on the floor with a dumbbell in each hand and place your feet flat on the floor. If you’re using a raised surface like a workout bench, you can keep your feel flat on the floor or up on the bench depending upon your level of comfort. Make sure the weights are at the shoulders with your upper arms at 45 degrees to the body with elbows forward of your shoulder line to prevent stressing your shoulder joint. Your palms are facing forward. Engage your core with a strong contraction of your ab muscles, while you tilt your chin ever so slightly toward your chest. Now you’re ready to lift!

b)    Push the dumbbells upward toward the ceiling and take your time to maintain good form, never jerking your movements. The weights meet over the top of your chest following a little arc pathway. Straighten your elbows carefully and really squeeze your pecs as your two dumbbells meet in the center. While you’re lifting, your head and upper body never leave the floor/bench.

c)     Now it’s time to lower your weights smoothly and carefully, maintaining good control of your arms, finally returning to start position. Try to practice 3 sets of 10 repetitions. More advanced folks can use increasing weights for the second and third sets.

d)    Don’t overarch your back while you’re doing this exercise, and keep your arms moving in the arc and don’t let them fall out too far to the sides.

e)     If you have to wiggle your body around to move the weights, they’re too heavy.

f)      If you get tired, that’s OK. Just reduce the number of repetitions.

g)     I highly recommend that you put the weights down between sets. You’ll want to rest for about 30-40 seconds before resuming your lifting.

Pec Fly: I always follow the pec press with the fly. It adds variety and gives you another opportunity to strengthen you pectoralis muscles while also powering up your core. Although it’s called the fly, I like to refer to it as the “hug”. You’ll see why shortly. Please make sure never to grab a weight that’s too heavy for you for this exercise, as your arms and chest will strain and hurt. Be conservative and use a lighter weight, working your way up to a heavier weight later if it’s safe and you desire to do so. Let’s start with your single-arm dumbbells.

a)     Lie flat on a bench, stability ball, ottoman or aerobics step. You need some elevation because at one point your elbows will be below your chest line. Keep your feel flat on the ground while your head, shoulders and hips should never leave the surface you’re lying on.

b)    Grab a dumbbell in each hand while your palms are facing each other. Straighten your arms so they are up over the center of your chest. Now bend your elbows slightly. Think of this as you hugging someone.

c)     Lower the dumbbells out to your sides maintaining that slight bend in the elbows. Lower only to the point where your pectoral muscles will allow you, keeping your arms in line with each other.

d)    Like you’re hugging someone, keep the elbows slightly bent as you raise your arms back up to the start position. As with the pec press, never slam the weights together. You can gently touch them in the center, but avoid jerky movements.

e)     Practice three sets of ten repetitions. The more advanced can use increasingly heavier weights for the second and third sets.

If you want to use your elastic tubing, try this. Stand in front of a mirror if you can, just to check form. Grab your tubing and double it up in each hand. Keeping your elbows bent and at the level of your breasts, contract your pectoral muscles and engage your core as each hand pulls the elastic to that side. You’ll feel tension across your chest. Once you reach as far as you can pull, hold that position for 5 seconds, and then gently loosen the tension as you come back to start position. This is a nifty simple exercise you can do anywhere and anytime.

Finally, you know by now that one of my all-time favorite exercises is the push up. It nails six muscles at once — your pectorals, shoulders, biceps, triceps, core, and glutes. Refer to my blog Bye Bye Batwings for your push up “how to.” The more you practice your pec press and fly, the better you’ll be able to hammer out those push ups. Remember, this is all about strengthening your body, muscle by muscle. Pay attention to your chest and you’ll also be rewarded with a stronger core (which you’re engaging for pec exercises), better posture (thanks to those strong core muscles) and potent pecs to be proud of!

By Pamela M. Peeke, MD, MPH, FACP

Part II of a six-part series. Check back next week for Part III: Chest

You can’t keep them out of sight forever. Buried deep inside your long-sleeved sweaters and tops are your upper limbs. You know, the ones you don’t want to share with the world because they’re jiggly and flap in the breeze. Wouldn’t it be nice to stop hiding and instead put your foot down and declare your right to bare arms? Well, that time is now and yes, you can realize your goal.

First, where does this annoying flappy flesh come from anyway? Well, it’s often a combination of many factors including:

● Genetics: Look at your family members. If there’s a genetic tendency to deposit fat on the arms, then that increases your odds of doing the same. Along those same genetic lines, poor elasticity tends to share the same genes.

● Disuse: If you don’t train your bountiful biceps and terrific triceps, then you not only have floppy muscles, but saggy fat and connective tissue surrounding the muscles.

● Weight Loss: With weight reduction, fat recedes all over the body, including the arms. This fat mass collapse results in baggy skin hang. The more times you go through the weight gain and re-gain cycle, the worse this becomes, challenging even the best elasticity. Shedding over 50 pounds magnifies this problem.

Whip out your arms from their hidden havens and study them carefully. Flex your biceps and have someone measure your arm at mid-biceps. Keep this in your “My Body 101” notebook. Keep track of your progress as you practice the following exercises on a consistent basis. Do the work and reap the rewards.

And, remember that the only way to optimize any body part you’re exercising is to match it with healthy eating. Click onto the WebMD Food and Fitness Planner right now and input your data. The Planner will help lay down a simple blueprint for healthy eating customized to fit your unique physical abilities and medical condition(s).

Now, it’s time to sweat off the jiggle. In addition to these strengthening training exercises, remember to do your cardio (burning about 400 cals) at least 5 days per week. If you’re a beginner, work up to this as your goal. The payoff is amazing.

Batwings Be Gone Exercises

All you need are a floor mat, 3-5 pound hand weights and/or elastic tubing with handles. It really helps to have a full-length mirror available so that you can carefully monitor your form. And it helps to wear a T shirt or sleeveless tank top so that you can see your upper arm and correct your form as you exercise. Finally, always clear any new exercise routine with your medical team, especially if you have medical conditions or disabilities.

Traditional Biceps Curl

Pick up a single-arm dumbbell in each hand. I like to exercise the arms independently so that you can work on any weakness in the non-dominant arm.

Stand up (preferably facing a mirror) with your feet about hip-width apart. Knees are slightly bent to increase your stability as you move your arms. Really engage your core by contracting your ab muscles. You want a great upright posture for all of your workouts.

Hold your dumbbells on the side of each thigh, palms facing forward.

Squeeze your biceps and begin to bend the arms, curling the dumbbells up towards your shoulders. Keep the elbows by your sides keeping the arm stable.

Slowly lower the weights and when you reach the bottom, maintain a slight bend in the elbow keeping tension in your biceps muscle. You never want to lock your joints.

The goal is to do 1-3 sets of 10-15 repetitions.

Hammer Biceps Curl

This is a nifty twist on the traditional curl. Everything is the same except your hands are rotated in, and the forearms, along with the biceps, get exercised as well.

So, you’ll now hold the dumbbells in front of your thighs, palms facing each other. Squeeze the biceps, keeping the elbows stationary, and bring the weight as high as you can without moving the elbow. Gently return to start position, keeping a slight flex in the elbow.

The goal is to do from 1-3 sets of 10-15 repetitions. I mix it up and do one set with the traditional curl and the next with the hammer and then the third as traditional once again. Keeps things interesting!

You can also perform the biceps exercises with your elastic tubing. Grab both handles and step on the tubing so that you now have resistance in each arm. Follow the same instructions for the dumbbell weights.

Single Arm Triceps Curl

This is one of the easiest and most convenient ways to tone up your triceps. Grab just one dumbbell in your right hand. Maintain the same posture as you did in the biceps exercises.

Extend the dumbbell straight over your head. Flex at the elbow and lower the weight behind your neck.

Take your left hand and hold your right arm steady with fingers around the right triceps area.

Squeezing your triceps, slowly straighten your right arm straight over your head.

The goal is to do from 1-3 sets of 10-15 repetitions to each side.

You can also perform this triceps exercise with your elastic tubing. Grab one handle of your tubing and let the rest of the tubing fall to the floor. Step on the tubing so that you have resistance on the side where you’re holding the handle. Then follow the instructions for the triceps curl.

Push-Ups

Hey, don’t run away! Push-ups are terrific because you can multitask with your own anatomy. They’re compound movements and if you’re doing them correctly, you’ll work six different muscles groups: chest, biceps, triceps, shoulders, chest, abs. You get bonus points if you contract your glutes and maintain great back posture as well.

In case you just conjured up a nightmare vision of full legged Marine platoon rapid push-ups, forget about that. We’re going to keep it simple.

Get on the floor mat and balance yourself with your hands positioned by your sides, keeping them wider than your shoulders, and you’re on bent knees. You can cross your ankles behind your or keep them straight up. For folks who are more trained and want to do a full-out straight legged push-up, you’re balancing on your hands and toes. Keep your body in a straight line from head to toe. For the bent knee folks, your body is straight from head to knee. Watch out for belly sagging. Really engage your core. As well, make sure your butt isn’t pointing toward the ceiling. Get that behind down and in proper alignment.

Slowly bend your elbows and lower your body toward the floor. You can keep your face looking toward the floor or hold it up staring ahead of you. This is a matter of neck comfort. There is no need to touch the floor. Lower only as far as you are comfortable doing and then exhale and push yourself back up to the start position.

If you’re a beginner, perform only as many as you can while keeping excellent form. The key is not to break form. If you do, then you’ll be at risk for injury. If you can perform one right now, that’s excellent. Repeat this exercise twice a week if you’re a beginner, and for the more trained, 2-3 x week. Ideally, you’re working up to three sets of 10 repetitions.

You’ll be working your arms no more than twice per week. Remember, you’ve got other parts of your body you need to work into your weekly exercise sessions. Stay consistent and I guarantee you stronger, leaner and toned arms. And a supremely sleeveless spring and summer!

By Pamela M. Peeke, MD, MPH, FACP

Part I of a six-part series. Come back next week for Part II: Arms.

Hi everyone. This is a terrific time of year to take a moment to check in with your body. How’s your current lifestyle workin’ for you? Well, if you’re like most of America, there’s room for improvement. To help you out, today we begin a six-week series entitled “Tame Your Trouble Spots”. We’ll be doing a full tour de force of your body and finding creative ways to lessen the lumps and shrink the bumps. This week we’ll be focusing on your belly. And we’re adding something new to this blog: my fitness Rx is now live on a video to help guide you. Yep, that’s yours truly bending, flexing and stretching. Follow along and let’s team together to help you look and feel your best mentally and physically.

Before we blast any belly, let’s lay down four golden rules that will apply to every segment of this series. The exercises are important, but you won’t get the results you want unless you engage each one of these critical and essential lifestyle habit elements:

1)      Mind: Be clear about your POWER WHY, or the reason you want to do the work to change in the first place. Perhaps you’re a woman who finally wants to feel comfortable wearing a nice white sleeveless dress in the springtime. Or you’re a guy who longs to see his feet again. Whatever the motivation, keep it front and center in your mind to help power you through challenging times when you may want to cave and default to your more sedentary, overeating habits. Also, throughout our series, we’ll tell you again and again how important it is to learn how to adapt and adjust to life’s stresses without resorting to self-destruction. This means you’re going to learn how to regroup much faster and with minimal if any damage control. Finally, be loving and patient with yourself. You’ll definitely slip up and that’s fine. Just learn how to turn it around faster and get right back on track. This takes practice. Hey, you have six weeks to begin to hone this skill!

2)      Mouth: You know the drill. What goes in must come out. Alright, it’s never that easy and it’s not quite that precise, but suffice it to say, you can do all the crunches in the world, but if you then go home and stuff your face, we’re going nowhere fast. So, I highly recommend you log onto the WebMD Food and Fitness Planner, input your data and then eat nutritious whole foods in appropriate portions as you pick up the pace in your physical activity. The best abs in the world are the result of a well-structured diet in combination with strength training and cardio exercise. Remember this fact as you dive into this series.

3)      Muscle: To truly tame your trouble spots, you need to be combining cardio with strength training. Please try to schedule in no less than 30 minutes of cardio at least 5 days per week. And it’s OK if you break it up into 2 or 3 segments. But when you do them, put some gusto and intensity into whatever form of aerobic exercise you’re doing—Zumba dancing, walking, running, biking, swimming, hiking. The key is to assume the vertical and cook some calories all day long. Don’t just exercise once and sit on your behind the rest of the day because you’ll all but shut down any fat burning you need. So, in addition to the specific exercises we’ll be recommending make a special point of just getting more physical activity in 24/7. This is called increasing your activities of daily living. Clean out the attic, organize the garage, work in the garden, rake the leaves and shovel the snow. They all count!

4)      Macrocosm: I’m talking about the environment within which you live and work. De-clutter so you have room to exercise at home. Clean out that closet so you can actually find your sneakers. And start thinking about the people, places and things in your life that either help or hinder your healthy lifestyle goals. Hang around the former and start eliminating the latter. You want to have a supportive environment in every sense of the word. Friends and family members (pets count!) who are your healthy lifestyle cheerleaders are priceless gifts. Cherish them!

Alright let’s get started. It’s belly time.

Take a moment and answer these questions:

1)      Is your belly getting so big it’s got its own zip code?

2)      When you pack on pounds, does that extra weight make a beeline to your waistline?

3)      Can you see your toes?

4)      Are you living in elastic waistbands?

5)      Does the thought of wearing a white shirt tucked into a cool pair of slim jeans sound like mission impossible?

6)      When you turned 40, did you wake up one morning and find a spare tire had mysteriously appeared out of nowhere?

Well, if it’s any comfort, you’re not alone. There’s a major girth control problem going on globally. So, let’s do our humble part in helping to rein in the belly fat. Men, you’ve always had more belly fat cells so you’re wearing your extra beers and pizza around your middle. Women, prior to the age of 40, most of you looked like a pear or an hour glass. After 40—shock, horrors!—you start looking like the guys. Yep, your extra pints of Ben and Jerry’s are creeping up from your thighs and bottom to your belly area and making themselves right at home. You’re morphing from an hourglass to a shot glass! I call this perimenopausal belly fat the menopot. Prior to the age of 40, the belly fat leakage over your waistline is a muffin top. Either way, you need to get this under control so you can look fit and fabulous.

I’m going to make this simple. I looked for the easiest ab exercises to do that give you the best results for your effort. They’re all crunches and they really do the trick. All you need is a floor mat and enough room to lay down and perform your exercise. An ab ball is an inexpensive piece of equipment that’s well worth having. Always get approval from your medical team for any new fitness regimen, especially if you have any medical condition and/or physical disabilities.

All of these exercises can be done 3x week. Heck, do them while you’re watching TV! Also, these exercises are meant to establish a beginning template. If you’re more highly trained, then you can increase the repetitions as well as the resistance.

Ball Crunch: You’re strengthening the muscle that shoots straight down your middle— the rectus abdominus. On the ab ball, the ab muscles really work hard and your whole body is engaged to help stabilize you as you carry out the exercise.

Position yourself such that the ball is under your lower back. Take your arms and place them either behind your head or across your chest. The key is you want them out of the way. Contract your ab muscles, really engaging them, and then lift your torso off the ball as though it were reaching up toward the ceiling, making sure the ball doesn’t roll. You don’t have to curl up much. Now, gently lower back into starting position and while you do, use this as another opportunity to engage your core. Do 3 sets of 12-15 reps.

Another version of this is to grab a lightweight medicine ball (e.g. 2-5 pounds) and hold it up above your head while you do this exercise. As you contract, you’re reaching for the sky with the ball. This adds more resistance and intensity and helps you strengthen your abs even further.

Waist Crunch: This is your typical ab exercise and it’s got a terrific payoff for your rectus abdominus. It looks deceptively easy. Your job is to maintain excellent form and really make your abs work.

Lie on a floor mat on your back. Bend your knees. Place your hands behind your head or across your chest. Flatten that curve in your lower back by pulling your belly button towards your spine. Contract your ab muscles and slowly bring your shoulder blades about 2-3 inches off the floor. Don’t forget to breathe. Exhale as you contract and come up and inhale as you come back down. Make sure to keep your neck straight and your chin up. Once you get to the top, hold for 5 seconds and then slowly lower back down to start position. As you lower, again, here’s a wonderful opportunity to get another ab muscle contraction. Do 3 sets of 10-15 repetitions.

Bicycle Crunch: This is my favorite crunch because I’m a multi-tasker and I can strengthen three different ab muscles at the same time: rectus abdominus and the internal and external obliques. Plus, it’s fun. I crank up some great music and hammer away. You’ll love it too!

Grab that floor mat again and lie flat on your back, pressing your back into the ground, decreasing the curve in your lower back. Contract your core ab muscles. Position your hands gently behind your head. Lift your knees up to about a 45 degree angle. Aim your right elbow to your left knee and twist to try to reach that knee. You don’t have to. The key is to contract that side oblique ab muscle. Now alternate to the opposite side, with your left elbow aiming for your right knee. Keep it going as you pedal away. Do 3 sets of 10-15 repetitions to each side.

If you can, try each ab exercise and mix it up throughout the week.

Get on the floor and have some fun. Look at you! You’re minimizing that muffin top, mashing that menopot and blasting your belly. Great job!

By Pamela M. Peeke, MD, MPH, FACP

My family expanded by one this holiday season. Fresh off a plane from Serbia, our new dog arrived, sleepy and confused. After 30 hours of flight time, including two layovers, our black German shepherd warily exited his crate and slept quietly on the ride to his new home. My husband, who has a strong background in the law enforcement sector, decided to name him 5-0 (five-oh) as in Hawaii 5-0, which actually stands for “police”. It’s fitting because our little guy, 22 months old, is a graduate of a special Serbian dog academy that trains these pups to become A+ protection dogs. It’s been a dream of my hubby to have one of these remarkably skilled canines as his companion. This was 5-0’s first Xmas in the USA and we showered him with love and attention. Our guy was getting lots of tummy rubs and playing endless games of tug of war. And while he was getting adapted to us, oh boy were we getting adapted to him.

Funny thing about dogs: they need beaucoup walks. First, there are the P+P (pee ‘n poop) treks. While doing my first walk with 5-0, I started having flashbacks to my childhood, when my family had two St. Bernards. At full growth, Gabriel (the male) weighed 210 pounds and Brandy (his sis) weighed a girly 175 pounds. Listen, you didn’t walk them, they walked you. And when they engaged in a P+P, especially number two, people would literally stop their cars and watch in disbelief. As a kid, I was mortified. But we loved them and they returned the favor with endless, sloppy licks.

Aside from the P+P adventures, 5-0 needs his exercise walks. That means my husband and I get the exercise as well. It’s interesting how fast one’s moaning and whining about the hassle of getting up and walking melts away when you have a furry, warm-blooded critter who is completely dependent upon you for survival standing before you wagging his tail, eager to rock and roll. It’s also curious how quickly we can forget the discomfort of the cold, or the interruption in our usual daily work, as we submerse ourselves in the moment. Then you meet other dog owners along the way and voila, next thing you know, talking away with a fellow canine fan, you’re walking twice as far as you originally meant to.

Once you’ve got a dog, you’re suddenly aware of all things canine. I just returned from a trip to visit my parents in So. California. As I ran along the beach, I stumbled on a real “doggie beach”. Every imaginable breed of dog was romping in the waves and frolicking with the other furry creatures. I kept thinking of the gifts 5-0 has given me so far. As much as I love the outdoors already, I find myself going out much more often and am eternally grateful to 5-0 for providing the reason to do so. Thanks little buddy.

Now, for all of you out there who don’t have a dog, here’s my advice: walk your dog twice a day…even if you don’t have one! How about doing something radical like treating yourself like a beloved companion and taking yourself out for a walk? Think about the mental state you’re in when you prepare to walk a dog and put yourself right there. It’s good for you in every way. Buy a leash or hang a colorful ribbon and keep it near the front door to remind you to walk you!

Need some prompting? Have a look at just a few of walking’s benefits:

·  30%–40% reduction in the risk of heart disease

·  50% reduction in the risk of premature death

·  20% reduction in the risk of stroke

·  Reduces your risk of breast cancer and type 2 diabetes

·  Elevates overall mood and sense of well-being

·  Increases fat cell metabolism so you’re burning fat

·  Gives you a golden opportunity to engage and strengthen your core muscles

·  Gets you out socializing and communing with nature

·  Burning at least 100 cals/mile at a 15 min/mile pace

What’s more is that, like pennies in a piggy bank, every time you get up and do five minutes here and 10 minutes there, you’re gradually accruing the benefits I’ve just outlined. No Olympic camp needed. However, it would be terrific if you could apply High Intensity Interval Training (HIIT) to your walking. That means don’t walk like a zombie. Warm up for 5-10 minutes, and then either speed it up or add resistance (e.g. a hill) and increase your effort enough so that you cannot carry ona conversation. Keep it at that pace for about a minute and then bring it down again to your baseline brisk walking. HIIT is all relative to your current state. So, if you’re a beginner, simply ramp it up a bit. Soon you’ll be able to do more and more, building a strong base of endurance. Also, the great benefit to HIIT is that you can finish your workout much faster and burn more fat than if you walked a consistent slower pace over a longer period of time. What a royal win win!

Convinced? Terrific. Hey, isn’t it time for your walk?

Have questions for Pam Peeke? Ask them in the comments below or join the discussion in our Diet community.

By Pamela M. Peeke, MD, MPH, FACP

Hello, everyone. In the midst of the holiday madness, I hope you’re taking a moment here and there to steal away and grab a little quiet time to stay centered. Don’t forget to balance your fun time with self-care time. Snag a healthy snack and take a walk breathing in the fresh winter air wherever you live.

As our soldiers come back from war, it’s a time to remember to be grateful for all that we have, and I don’t mean material things. I mean the priceless gifts of cherished times with the people in our lives.

I was thinking about all of this as I entered the White House to enjoy the fun and frolic at their annual holiday party and meet the First Couple. My good friend Regina Benjamin, MD, MBA, the U.S. Surgeon General, accompanied me as we waded through the endless crowds of celebrities, members of Congress, and presidential friends.

One of the highlights of the evening was walking down the hall of portraits and gazing at the presidents and first ladies, recalling special moments in history. I did my internal medicine residency at George Washington University and we were usually the first stop for White House medical emergencies. I remember with crystal clarity the day I was on call in the emergency room when President Reagan was shot. I had the distinct honor of meeting him and Nancy under extraordinary and unforgettable circumstances. As I stared at their portraits, my mind drifted to the memory of his smile and good humor as he rested postoperatively in the ICU, the First Lady a constant presence by his side.

Lost in thought and memories, Dr. Benjamin and I meandered through the masses until we got to a grand room where the air was filled with the sounds of the tinkling of champagne glasses and clattering of forks on dessert plates.

I took a picture of the sugary confection the chef had molded into a replica of the White House.

Someone’s going to have fun munching on that after the holidays!

Then there was the dessert table. The Xmas cookies were amazing. Check out the spread in the picture I took.

Assuming you’re not eating what I call a bingeable (any food that leads to a binge and feeling totally out of control), then it’s great to have a treat and really enjoy yourself fully in the moment. And enjoy we did!

I have a great story to tell you. I wanted to find a table in one of the sitting rooms where Dr. Benjamin and I could rest our feet before our meeting with the President and Mrs. Obama. I eyed a table with two open chairs and three lovely people happily chatting away. They graciously offered us the empty chairs and were thrilled to meet the U.S. Surgeon General. I noticed that one of the women looked sideways at her husband and raised her eyebrow. As we sat down, I asked her if everything was OK. Half laughing, she said, “Well, I thought my husband had put you up to coming over here and sitting with us. Why? I’m a smoker and I have been trying to get off the stuff for 30 years.” We all laughed out loud. I mean, come on, here’s a long-time smoker with a pack of cigarettes that has the U.S. Surgeon General’s warning plastered along the side label and now she’s a foot away from the Surgeon General.

But you know, it really affected her. She said perhaps it was a divine intervention, and her husband nodded in agreement. Dr. Benjamin and I offered a laundry list of effective methods she could use to drop the habit. And you know, she wrote them down and I’ll bet you she follows through. Crossing my fingers.

Finally, the appointed moment came and there we were with President and Mrs. Obama. Tall and youthful-looking despite the usual presidential grey hairs, the president appeared to be having loads of fun meeting old friends and making new ones. We shared thoughts about the challenges Americans face striving for health and wellbeing in a national minefield of stress and hardship. Smiling knowingly and thanking us for our work as physicians, Mrs. Obama noted that we need to continue to lead with example and find every way we can to communicate a message of hope and promise as people strive for improved mental and physical wellbeing when socio-economic stresses bear down upon Americans.

Nodding in agreement, we finally smiled for the official photographer and now we wait with baited breath for the picture to arrive in the next several weeks. I’ll share when it does. What you’ll see is that yes indeed, the First Lady is about 5’11″ and towered over my 5’9″ frame, even in heels!

As I walked the long halls to exit the White House that night, I was approached by a group asking each of the departing guests to write a holiday card to our troops still at war far away. They handed us a card which the White House would send to our military overseas. It made me remember my gratitude all over again, as I scribed a brief note saying how much I appreciate their risking life and limb and how proud I am of our men and women in uniform.

So as we celebrate the holiday season, let’s take a moment to reflect on all that we have to be grateful for. Here are special gifts you can experience and share with the world:

Minimize the Material. The holiday season was never about accruing material things. It’s about celebrating all that is priceless in life. What’s precious in your life?

Remember the Four “F’s”: Family, Friends, Faith, Fitness: My good friend Ken Cooper, MD, MPH, founder of the Cooper Center for Aerobics in Houston, once shared the four “F’s” with me and I never forgot them. Whenever you’re feeling stressed out of your mind and perhaps slipping into the darkness of helplessness, hopelessness, and defeat, stop and recall these “F’s”. Center your life around them, as they are inextricably intertwined. Strive to optimize your relationships with family and friends. Find and nurture your faith in life and spirituality. And remember, this all works so much better when you’re mentally and physically fit to meet the challenges and embrace the joys of your life.

Become an Angel: I recently read an article about the “Layaway Angels.” Frankly, it blew my mind. What an amazing way to touch someone’s life. So, I gave it a whirl and I’m still glowing from the experience. I went to a department store and stood near the layaway section and watched as people came to hand over another payment. I chose a man with 2 adorable children in tow. He reached into his pocket and pulled out a $20 bill and passed it to the clerk. After he’d left, I quickly ran up and asked what his balance was. “$150 and he’s done,” she replied. I handed her the money and asked her to run after him and tell him he could take it all home now. She asked me my name, and I simply said, “Tell him the layaway angel just visited and wishes him and his family happiness.” We found him browsing with the kids, and I hid and watched. I don’t know who cried more, this obviously wonderful and loving dad, or me, squatting behind a stack of pretend play kitchens.

Live, Laugh, Love: One of my patients is a breast cancer survivor and started her own foundation, Living in Pink, which I work with every year. I once asked her what was her secret of stress resilience, as she’d been through so much. She gifted me with a mile-wide smile and the three words “live, laugh, love.” She’s right. As you reflect on your life this holiday season, see if you’re prioritizing living life to its fullest, laughing along the way, and loving others, as you also remember to love and care for yourself.

Happy Holidays to everyone!

By Pamela M. Peeke, MD, MPH, FACP

There’s a new phrase to describe how Americans now eat— “freestyle eating.” We eat whatever, whenever and however we want. Long gone are the traditional rules. You know, the ones many of us learned while growing up. When I was young, if my behind wasn’t planted in my seat at the dinner table there was hell to pay. Not so in our 24/7, constantly on-the-go universe. We’re cramming in a bite standing, sitting, walking, driving, on planes, trains, subways, talking on the phone, shopping, staring at any number of screens, at our desk, in a chair, on the couch, on the floor and in bed. Anything goes.

What happened to three squares a day sitting in a chair at a table? Heck, what happened to cooking? It’s rapidly disappearing, replaced by ‘round-the-clock snacking and grab-and-go food. And food companies and marketers are quickly changing their product lines to match the demand.

The New Normal of 24/7 snacking means nothing is sacrosanct anymore. Meals are now completely interchangeable. Pizza for breakfast? Not a problem. Cereal for dinner? Fill your bowl. Skipping a meal is a moot point if you’re snacking all day.

Several recent studies have shown that approximately 97% of Americans engage in snacking and it’s widespread in all age groups. The most common snack foods are salty crunchy products followed by cookies, cakes and ice cream. Happily, fruit is a popular snack as well.

This food trend is hitting younger generations in a major way. Anyone over 40 is more apt to be set in their ways and imprinted with special memories of mom’s stern look if we ate junk or skipped a meal. It’s not a surprise that the food industry is closely scrutinizing the needs and demands of the Millennials, as they’re setting the pace of change. New statistics show that almost 40% of Millennial eating involves snacking and food-on-the-go. Less than 5% are getting three squares. There went that ritual! Check this out— according to the food giant Kellogg’s, more than 30% of all cereal is now eaten for meals and snacks other than breakfast. So what’s going on with breakfast? How about cookies and apple pies sold at McDonald’s for breakfast? Breakfast at Dunkin’ Donuts? Why, that’ll be a chicken salad sandwich. Hey, let’s not forget the snack-‘til-you-drop after-dinner crowd. Rice Krispies and Special K Chocolatey Delight are real hits for these nocturnal noshers. So what are people having for dinner? Yogurt’s the new dinnertime entrée!

So many of these changes are prompted by people’s freestyle schedules. When you’re an über overachiever squeezing in only  4-5 hours of sleep, you’ve got 19-20 hours of assuming the vertical position, and countless opportunities to eat whenever and however. Since so much of the grab-and-go fare is portable carbs and fat, you can see the ensuing packing-on-the-pounds problem. Cramming in time for breakfast is one of the great challenges and in some younger circles, breakfast has morphed into a 10 a.m. snack-on- the go altogether. Lunch sales have spiked between 2-4 p.m. More fast food joints are staying open until midnight or 24/7. It’s a new munchin’ and crunchin’ world.

Alright, alright. Enough already. What does all of this mean to you? Here are a few suggestions:

Buck the Trend: If you want to achieve a healthy weight and a fit body, then buck this new trend and plan to eat your meals and an afternoon snack. Stick to what has worked for years. Start a reverse revolution. Stop the 24/7 out-of-control eating and you’ll reap the rewards.

Get Back to Cooking: Research shows that those who cook are able to achieve and maintain their weight significantly better than the grab-and-go crowd. You’re in control. You can control the ingredients and portions.

Prepare Healthy Snacks: There are plenty of healthy snack options. Log onto the WebMD Food and Fitness Planner for countless recipes and snack suggestions. Try to avoid processed foods riddled with refined sugars and unhealthy fats. Fruits, raw veggies, nuts, low-fat string cheese, and protein shakes are just a few of the options.

Plan: Your success is absolutely dependent upon your ability to plan to buy fresh groceries and to know what you’re eating every day. Prioritize your meals and snacks. As I always say, those people who prioritize their health and wellbeing look and feel like it!

Do you find yourself snacking constantly instead of eating proper meals? What do you do to try and eat healthy? Share your thoughts in the comments below or in our Fitness and Exercise Community.

By Pamela M. Peeke, MD, MPH, FACP

I love kids. This week I had the opportunity to love a lot of kids as I attended a milestone event in Washington DC at the Capitol City Public Charter School. The newly formed National Foundation for Governor’s Fitness Councils was awarding this amazing little school with one of three Live Positively fitness centers (valued at about $100,000) due to Capitol City’s exemplary physical activity and nutrition programs. The students, all gathered in the school gymnasium, were blown away when Jake Steinfeld (Body by Jake), chairman of the new foundation, strolled in along with U.S. Surgeon General Dr. Regina Benjamin, DC Mayor Vincent Gray and American College of Sports Medicine’s (ACSM) CEO Jim Whitehead. ACSM is the lead foundation partner, and the five-year funding comes from a generous donation by the Coca Cola Corporation. As ACSM’s national spokesperson for the Exercise IS Medicine campaign, also funded by Coca Cola, I was thrilled to join my colleagues for this celebration.

Amid excited squeals, each dignitary congratulated the kids and their faculty for being such terrific role models in healthy living. When Jake announced the news about the new center, the kids were positively overjoyed. They’d been working with very limited facilities since the inception of the school. What a dream come true to have real fitness equipment and a place to get strong and healthier! And have fun, too!

As I looked across the vast expanse of jubilant, smiling faces, I didn’t see any child who appeared to be seriously overweight. Not one. That’s saying something given that current CDC statistics show the childhood obesity has nearly tripled in the past 30 years, and the rate of obesity in children aged 6-11 has risen to over 20%.  This charter school’s mission is proof that when you create a culture of health and wellness, you significantly decrease the risk of obesity. A key part of their success is that they educate and involve parents as well. According to the school’s founder, Karen Dresden, “Capitol City Public Charter School embraces health, fitness and wellness as part of its curriculum and culture. The fitness center at our new campus will allow us to give our students the tools they need to launch a lifetime of healthy living.” This is music to my ears, and yours, I’m sure.

So, will this foundation be building more fitness centers around the country– maybe in your neighborhood? You betcha. Beginning in 2012, three Live Positively fitness centers will be built in Boston, Philadelphia, New York and Washington DC. By looking at the evolution of the foundation and its work, you can see what happens when one person champions a campaign which then grows throughout the country. And it all starts with its chairman, Jake.

As many of you know, for many years Jake has made it his life mission to promote fitness and health, whether through his books, workout products or his television work. His trademark catch phrase is “Don’t Quit!” I know it well, as his Don’t Quit music has gotten me through many a training session when my mind is looking for reasons to stop the workout, and his deep Brooklyn accent delivers just the right amount of tough love I needed to complete what I’d started.

Jake’s also the founder of the Don’t Quit! Foundation, which supports and educates American youth about the value of physical fitness by providing state-of-the-art fitness centers in inner-city middle and high schools. He’s already established 30 Don’t Quit! Fitness Centers throughout the nation. Jake has served as Chairman of the California Governor’s Council on Physical Fitness and Sports under both Governor Arnold Schwarzenegger and Governor Jerry Brown. It was in this position that he helped conceive the new Governor’s Foundation. In doing so, he reached out to Sandy Douglas, Coca Cola’s president, and challenged him to help fund eight fitness centers in schools throughout California. To his surprise and delight, he received the funding and quickly set about establishing the centers, which now provide over 1.5 million students with the opportunity to have fun and get fit. Now, he’s taking this program national in his new role with the foundation. “We’re giving schools the tools to help this generation of kids grow up healthy and fit, and we’re bringing fully funded fitness centers to schools that need them, so these kids will be ready to learn and lead.” ACSM’s Jim Whitehead adds, “The science shows that exercise truly is medicine, and the Foundation is putting that into practice by giving American students the means to develop lifelong habits of health and fitness.”

How can you and your school participate? The National Foundation for Governor’s Fitness Councils is in the process of identifying schools that include in their curriculum innovative ideas for promoting physical activity, nutrition and fitness for children in all 50 states and the District of Columbia. Once that school has been recognized, the Foundation will award a Live Positively fitness center as well as healthy gardens. To hop on board and showcase your own school, contact ACSM’s National Center at (317) 637-9200. And whatever you do, Don’t Quit!

Have an opinion on this blog? Sound off in the comments or in our Fitness & Exercise Community.

By Pamela M. Peeke, MD, MPH, FACP

The sunny skies and unseasonably balmy weather made me forget it’s actually mid-November. Yikes! That means Thanksgiving’s around the corner, followed oh so closely by December’s back-to-back holiday season. Folks on my Diet Community board are already calling for help on how to navigate the landmines of tempting holiday spreads and moms who insist you eat her apple pie à la mode and finish every bite.

If you’re already feeling stressed out, you’re not alone. According to a poll conducted by the American Psychological Association, nearly 80 percent of Americans expect to be stressed during the holiday season due to gift giving, money woes and the endless list of things to do. You probably already knew that, but it’s comforting to know you’re in good company.

Here’s the good news. You can definitely survive the endless temptations as well as the challenges of travel and socializing without resorting to self-destructive habits. And, for an added bonus, you can stay healthy, even heart healthy, while you practice your newly honed stress-resilience skills. To achieve your Peeke Performance for surviving and thriving during the holidays, just follow these simple rules:

1)    Plan: Most of us know by now where the main “landmines” for over-indulgence, stress and lack of exercise lie as we run off to holiday parties and family feasts. This also includes prepping for battle as you enter malls for gift shopping, troll the internet for online presents and stress out about hosting your own holiday feasts. So, before you do anything, stop, take a deep breath, sit down and put pen to paper to form a strategy and plan. Anticipating the perils of overeating at Mom’s house or the long shopping lines can help prevent you from getting bent out of shape, overeating and abandoning your exercise. As I always say “If you fail to plan, you plan to fail.” Think ahead. If you plan to be out shopping, know where you can find healthy meals. Bring along safe snacks (almonds and walnuts or peanut butter on crackers for a mini PBJ) and eat a healthy meal before you take off for hours of back-to-back events. This can keep you heart healthy through the holidays. If you’re going to a party laden with unhealthy options, eat before you go. Make sure to have protein and fiber combos as they’ll keep you satisfied much longer and quell runaway cravings. Stay focused. You’ve done well taking care of yourself all year, and it’s just not worth it to blow your achievements on immediate gratification from overeating.

2)    Get Smart with Treats: Hey, it’s the holiday season and you want to do a little celebrating and treat yourself. That’s fine. Just be smart about how you do it. You know yourself so plan on which foods you’ll consume in moderation. That means enjoying your food and drinks, like mom’s baked-to-perfection pumpkin pie and savory stuffing, as well as your favorite bubbly beverages without going overboard. Monitor your serving size. Try using a smaller plate at the buffet and your portions will shrink as well. Why not have a taste or two of a treat and then share with someone else? This also means being creative and learning to substitute with finesse. If you love ice cream but are looking for something lighter yet delicious, why not try a blueberry yogurt parfait with fresh fruit topped with walnuts? The key is to be vigilant and take your time. It’s been proven that the slower you eat the less you will likely consume. So, enjoy the conversation at the dinner table, pause frequently and put your fork down as you share your life stories. And of course don’t forget to balance extra calories with physical activity as you enjoy the holiday season. What goes in must come out. This is no new news—this is what you should be doing all year long!

3)    Stay vertical and have fun: The holiday season is no excuse to blow off your physical activity. As the national spokesperson for the American College of Sports Medicine’s “Exercise IS Medicine” campaign, I’m here to remind everyone how wonderful it is to get up and keep moving throughout the day, so this tip shouldn’t be surprising. Being active and healthy doesn’t have to be about grinding it out in the gym. Get up and add more activities to your daily living. Create opportunities to burn a few calories. Set up a dance floor in your house and crank up the volume on your stereo and just shimmy around the room. How about hip-hopping and cha-cha’ing across the floor with a Zumba DVD? And for you outdoorsy types, strap on your snow shoes and enjoy Mother Nature. Walk the dog or make a snow man with your kids – the possibilities are endless. Your heart will thank you.

4)    Give Yourself a License to Chill: To balance the frenetic pace of your life, you need quiet time. This is essential and mandatory. Your mind needs time to reset, refocus, rejuvenate and refresh. Decompressing can help you manage your life stresses and make the right self-care choices every day. Don’t try to explain this to anyone around you. Just schedule it and make it happen. It’s critical ME time. Mix it up and try new ways to relax. Meditation is terrific. Turn on your flat screen and pop in that yoga, Pilates or tai chi video and chill out your mind and body for a win-win. Or escape for a quiet walk outdoors. This balancing act is a life saver.

5)    Avoid the “P” word: Strive for progress, not perfection. Don’t freak out if your party or shopping or any plans don’t come out “perfectly.” Never aim for perfection. Aim to do the best you can do within the constraints and limitations of your life. When you do, life is so much less stressful. And it’s a kind thing to do for your mind and your body.

6)    Be Grateful: You don’t have to wait for the holidays to take time to express gratitude for all that’s good in your life. Every single morning, as you awaken and open your eyes, say “I’m so grateful to still be here to enjoy my life.” Then, go through a litany of your gratitudes, including the people, places and things in your life for which you are deeply grateful. When you do this, your stresses are suddenly put into a very different perspective. You realize how blessed you are for the priceless things in life—family, friends, faith and mind/body fitness.

7)    Feed Your Soul: There’s nothing in the world that takes your mind off your own stresses more than giving to others. Check out opportunities to volunteer during the holidays. Collect clothing and food and help distribute to those in need. Ladle out soup and serve turkey dinner at a soup kitchen. Visit with the elderly, bringing cheer and comfort to lonely people. Join a choir and sing in your neighborhoods. How about making a commitment to deliver random acts of kindness every day of your life? The bottom line is you want to give of yourself in any way you can. This giving from the heart is the greatest gift you give yourself and your heart.

Happy Thanksgiving to everyone!