Bike a Major Artery

Grab your bicycle and your helmet to Bike a Major Artery on October 11, 2009 to help save women's lives and reduce the #1 killer of women in the United States. (Nearly 330,000 women died of heart disease in 2005 according to the CDC.)

This family friendly event offers several different ways to participate:

* America's Main Streeter-A rare chance to ride by the U.S. Capitol and White House unimpeded. Children are welcome on this 5-mile ride.
* Heart-of-the-Nation Time Trial: A timed 5-mile race.
* Arena Spinathon- Don't have a bike? Try this unique spinning class on the floor of the Verizon Center.
* BIKE FOR THE HEART Festival: This festival features activities for kids (including the Toddler Trike Race) and circus-style entertainment.

If you can not make it to the event, you can make a donation online to help fund heart screenings, education and empowerment for women.

This event is sponsored by Sister to Sister: The Women's Heart Health Foundation.

How to create a grocery store list

How to create a grocery store list

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Aids Walk Washington

The 23rd annual AIDS Walk Washington is this Saturday, October 3, 2009. This event is a 5K fundraising walk and timed 5k run benefiting the Whitman-Walker Clinic.

There is still time to register for this event. If you are going to walk in the event, you can register online and you can even register on the day of. If you want to run, you will have to sign up by Friday either online (by noon) or at the Georgetown Running Company at 3401 M Street, NW.

Registration is not expensive:
General Walk Registration: $25.00
General Run Registration: $35.00
Student Walk Registration: $15.00

Aids Walk Washington will take place downtown at Freedom Plaza (Pennsylvania Avenue and 13th Street, NW).

This is a good way to get some exercise in this weekend and support a great cause! I am planning on running in the 5k. Who wants to join me?

How to Optimize Your Health to Look Young and Feel Energetic

Here is a good class that will help to boost your energy and help you to feel like you have added years to your life. This class is being offered by Dr. Daemon Jones. To find out more information on Dr. Dae, click on the link at the top right.

How to Optimize Your Health to Look Young and Feel Energetic

Thursday, October 1, 2009 @ 6:30pm - 7:30pm

We're living longer and wanting live better more vibrant lives. To optimize your longevity you need to learn how to live healthy and enjoy each moment. What we eat how we manage our stress and how we exercise are important components of creating longevity and looking great at the same time.

Location: 650 Pennsylvania Ave., SE
Suite 240
Washington, DC 20003
Registration: $25.00 for the class. Call to reserve
your seat 202-544-5440

My First 5k

Ok, I did it! I completed my first 5k today!

It wasn't raining when I woke up this morning but it was raining pretty bad by 6:30 am and continued to rain right until start time at 8:30. Then the rain stopped until I was done and headed back to my car. This means that I didnt have to wear the thin, shortened poncho that I wore in lieu of a windbreaker. I also didn't have to wear the long sleeved shirt I had on. Anyway....

I am looking forward to seeing just how many people were running in the 5k. It was so crowded at the start line! There were people for as far as I could see. The race started in Oakland on Fifth Avenue right in front of those round tower dorms on Pitt's campus. I figured the crowd would thin out at some point, but it actually never did. I had to navigate through the crowd like I do when I am driving on the highway-weaving in and out of people.

Did I mention that some people were walking the 5k? So I had to navigate around them as well.

The cool thing is that I ended up running behind this tall guy who was running at a pretty good pace for me and was also weaving in and out of the people. I followed him for pretty much the last two miles. It was great to have him there at the end because I was really tired and wanted to slow down, but I wanted to stay behind him. The only bummer is that I lost him at the finish line and never got to tell him that I was following him the whole time. I was so happy to have him to follow!

It was also cool to run down Baum Boulevard. I have driven on that road so many times but I have never actually walked or run on it. This road goes behind Duquesne University and the Duquesne University band was playing right after the first mile. That was real cool.

Speaking of music, I didn't have my Ipod with me. I don't know why but I left it in the car. I am not used to running without music or listening to my Sportstalk station. So I had to entertain myself with thoughts like, "I hope they are not going to take my picture at the end. I am not looking very Flo-Jo today. Next time, I am going to wear cuter running clothes...."

Also, the course is not all downhill like they said, but it is not nearly as bad as a race in Pittsburgh could be so I am not going to complain.

Anyway, at the first mile, my time was 11:05. I was not happy about that. But at the second mile, my time was 20 minutes, which I was happy about. I believe I finished in under 30 minutes, thanks to my pace guy. :)

Although I am quite happy with my unofficial time, this run was much harder than my practice runs on the streets near my house. During my practice runs, I get stuck at lights half a dozen times so I get a little "break" where I jog in place. There are no traffic lights to stop at during the 5k so I ran the whole thing. I felt awesome at the end though. To be honest, I can't wait to do it again! I will have to find one in October to run. Anyone want to join me??

Oh and at the end, they had tents set up and were giving out bananas (yuk), oranges, fruit cups, bagels, really good pasta salad from the Spaghetti Warehouse and to my excitement, smiley face cookies from Eat n Park. (my favorite!)

Thank goodness for yesterday's yoga class too, by the way!

For some reason the results are not posted yet.....

I am so excited that my first 5k was in my hometown. Hopefully, next year, you can join me for the City of Pittsburgh Great Race!

The City of Pittsburgh Great Race

Well, tomorrow is the day. I decided early in the summer that I was going to run my very first running event in The City of Pittsburgh Great Race on September 27. I am starting with a 5 k. I finally started running 3.2 miles on a regular basis in August, and I average about 31 minutes. Not amazing but I am good with that for now.

I registered and picked up my number this afternoon. (#12680) I am excited, and I am looking forward to it. The course (starting in Oakland and ending at The Point) is all downhill, which is surprising in Pittsburgh. I would be a little more excited, though, if it was a tad warmer and if it had not rained so hard all day today. I don't feel especially prepared to run in heavy rain (and those of you that know me know that I don't do rain). I have searched everywhere for a windbreaker with a hood with no success. I am about to make one out of a poncho right after this. I registered, so I figure that I will be out there at 8:30-rain or shine.

Speaking of which, I better get ready for bed. Wish me luck! If all goes well, I am going to make running a 5k a monthly routine. (as long as it is not too cold outside. I already found one for Thanksgiving in Pittsburgh.

Outdoor Yoga in Pittsburgh

I slid into my hometown last night after the G20 rolled out. I am in town not only to visit my family but to run in the City of Pittsburgh Great Race 5k.

I felt very sore after a week of running, working out and sitting in the car for four hours. So I decided that I needed to go to a yoga class to prepare for my first ever 5k race. I looked up "free yoga in Pittsburgh". I didn't find anything but I did find the next best thing: $5 yoga in Pittsburgh.

It is usually an outdoor yoga class hosted by BYS Yoga on the South Side. But since it rained all day the class was held inside. This class, taught by studio owner, Kristi Rogers, is appropriate for all levels, and I felt much better after I left. I do plan on visiting them again when I am in town. If you are in Pittsburgh, check out their studio on the South Side.

babyShape® Pre-Natal Workout

babyShape® Pre-Natal Workout

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What do your cravings say about you?

We all have food cravings. There are times when I absolutely must have a slice of pizza, a cupcake from Georgetown Cupcake or some sushi.

There is an article in the Express today (reprinted from Women's Health Magazine) about what your cravings say about you and your nutritional needs. Take a look and let us know if you agree with their assessment.

Read it here:
Decode Your Cravings

Free Online Yoga Classes

Interested in doing yoga but don't have time to go to the yoga studio? Or maybe you don't know which videos to buy. Check out Faith Hunter's (owner of Shakti Mind Body Studio)free online yoga classes.

What to do when your workouts aren't working

Do you find that you exercise but you are not seeing the results you expected? Your workouts might be at fault. Check out this good article from Prevention Magazine that was reprinted in the Express yesterday called "6 Workout Mistakes That Slow Down Results". (In the Express it was called "When Flab Won't Flee.") It gives good tips on how to correct common mistakes that a lot of people make when they are exercising that might be sabotaging your progress.

50 Million Pound Challenge

Many of you have probably heard of Dr. Ian Smith, who created the 50 Million Pound Challenge a few years ago. Dr. Smith has dedicated his career to fighting obesity and so far, 1.4 million people across the country have lost 5 million pounds.

Read more about Dr. Smith and his mission to help us all live better and longer lives in this article in the Express last week. (Sorry, this post is late. There was a great event this past Saturday!)

Wilson Aquatic Center

A few weeks ago, I had the pleasure of going swimming at the new pool next door to Wilson High School in DC. Let me tell you, this new facility is beautiful! (yes, even better than the Takoma Park pool.) It is huge and the locker rooms are very nice and clean.

The pool is located right next door to Wilson High School (it is not technically at the high school although everyone calls it the Wilson High School Pool) in Tenleytown right behind the Whole Foods on Wisconsin Avenue. It is walking distance to the Tenleytown metro stop on the red line.

There are actually three pools. One is a 50 meter lap pool that is used for competitions. It has diving boards and goes up to 12 feet deep (if I remember correctly). The second one is called the "Wellness and Leisure Pool". This is where the kids play. There is this tall "sprinkler" that shoots water out that the kids seem to love. There are also hoops for playing basketball. I believe that this pool only goes to 4 feet. This is also where the older people come to do their exercising and walking. The other pool is a large whirlpool which is nice to sit in after doing laps.

I was a little freaked out at first by the depth of the lap pool. I had never tried to swim in 12 feet of water before. So I warmed up by swimming in the "Leisure" pool. That actually ended up getting pretty crowded so I went over to the (cold) lap pool. (The kid pool is quite warm) I swam in the far left lane so that I would be close to the wall in case my breathing got weird and I freaked out. It wasn't so bad. I didn't go the whole way to 12 but next time I will.

If you are in the DC area you have to check it out. They have classes at the pool also.

Oh and the other thing that is good about this pool are the hours. Most DC pools have really weird and random hours. Wilson Aquatic Center actually has normal hours.

Local Mom Spotlight: Exercise is a way of life

Local Mom Spotlight: Exercise is a way of life

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Mo'nique Talks about Being "Skinny"

Mo'nique has lost 42 pounds recently (down to 220 pounds-which I would not consider skinny but it is definitely a huge accomplishment). This is what she has had to say about her new "skinny" life:

"...I have so much more energy. I can move around better, and that’s what it’s all about. I want to lose more, so I’ll just keep eating better and exercising, and the weight will come off,” she says. “It took time to put in on, and it will take time to take if off. It’s still okay to be big, but let’s be big and healthy. I had to lose some weight to get healthier because I want to be around for a while. I have twin sons who are 3 and a son who is 19, and I want the opportunity to meet their children.”

It is great to see that she is doing it the right way (so many celebrities take the easy way out) and has realistic expectations. And good motivation. It seems like Mo'nique definitely gets it, and I hope that she passes this message along as much as she did her old message.

Like all of us, she has hit a plateau, but she is not discouraged and will keep working towards her goal.

Congrats, Mo'nique!

I am also glad to see that this is being highlighted in popular black magazines. (I guess Jet is considered a popular magazine. Do people still read that?)

Weight lifting helps cancer survivors

A client shared this with me today so I thought I would share it with you all. Doctors used to tell survivors of heart attacks and breast cancer not to lift weights. Now, studies have shown that breast cancer survivors benefit from exercise and lifting weights. Please feel free to pass this article along to those who will benefit from it.

Dance your way to a healthier body

Cardiovascular exercise comes in all sorts of forms, so there is bound to be something out there that you enjoy. If the idea of spending thirty minutes on the elliptical does not sound appealing to you, or you have never been able to bring yourself to run, why not try dancing your way to a healthier you with America's Best Dance Crew's fourth place team from last summer, The Boogie Bots. The Boogie Bots teach a class at The DC Dance Collective on Thursdays at 6:30 pm.

"It's an hour and a half of straight cardio," says Jean Pyun, a regular participant in the class. Just imagine how many calories you can burn (all while having fun) in 90 minutes!

I truly believe that there is a form of cardio for everyone! Why not boogie your way to a healhier you?

If you already attend a fitness dance class, let us know about it! And definitely give us the scoop if you decide to hang with the Boogie Bots.

5 ways to burn calories the way you did when you were young

5 ways to burn calories the way you did when you were young

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Healthy on a budget: cooking ahead

Healthy on a budget: cooking ahead

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FREE Yoga with Vionna on Sunday

Bring your tree pose outside!

I hope you will join me for Even Keel's Outdoor Yoga Class this Sunday. I will be the instructor this week. This class is perfect for brand new as well as veteran yogis.

Who: Anyone interested in practicing yoga outdoors!

When: Sunday, August 16, 2009 from 10:00-11:00 am.

Where: Rock Creek Park - Connecticut Avenue/Cathedral Exit Off of Calvert Street, NW (across the street from Open City). Take 24th Street, NW into the park. We will be at the bottom of the hill in the grassy field on the right hand side (near the exercise stations). You will have to park your car before entering the park.

By Metro: Take the red line to the Woodley Park Zoo/Adams Morgan stop and walk south on Connecticut Avenue. Make a right on Calvert Street and then a left on 24th Street. Walk down the hill into Rock Creek Park. We will be in the open field on right hand side of road.

Other: Participants are encouraged to bring a mat, towel, and water. All levels of students are welcome, although it is helpful to have a basic knowledge of yoga.

I look forward to seeing you there!

How to stay hydrated during exercise

How to stay hydrated during exercise

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Healthy on a budget: buying organic

Healthy on a budget: buying organic

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Moms stay in shape with Fairfax City Fit

Moms stay in shape with Fairfax City Fit

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Squats-an easy exercise to do anywhere

Squats-an easy exercise to do anywhere

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Healthy on a budget: creative uses for leftovers

Healthy on a budget: creative uses for leftovers

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You are what you eat and drink

Back in June I wrote a post entitled "Good and Good for You Too" where I talked about how one high calorie desert can totally wipe out the calories that you burned during your workout.

Well, the same thing goes for your choice in beverages. Did you know that 12 oz of Coke has 155 calories and 40 grams of sugar? And one serving (8 oz) of Tropicana "100% Juice" orange juice has 110 calories and 22 grams of sugar. It is recommended that most people not exceed 40 grams of sugar in one whole day!

Your sports drink might not be as bad but still contains unnecessary calories and sugar. One 8 oz serving of Fruit Punch Gatorade has 50 calories and 14 grams of sugar.

This shows that you should not only watch the caloric and sugar intake in your favorite foods, you should also monitor the beverages that you drink. Just ask LenDale White, running back for the Tennessee Titans. White, 24, has often been criticized for being overweight and not in good football shape, however, he arrived at training camp this summer 30 pounds lighter.

How did that happen? Did he hire a personal chef? NO. Did he go on the South Beach Diet? NO. So what did he do?

"I really got to be honest," White said. "It wasn't a lot of major diet changes. (It was) watching what I drink. I was a big Patron consumer. ... That's what it was. I was drinking a lot, drank a lot of alcohol. I cut that out of my diet all the way. I don't drink at all. I cut the drinking, I stopped drinking for six months. It started falling off," White told Fox Sports.

All he did was stop drinking. In case you are wondering, one serving (1.5 fluid ounces) of Parton (that's tequila for those that are not familiar with it) contains 104 calories, according to The Daily Plate. And that's if you drink it straight. Your mixer will have calories and sugar too.

What was his motivation? The Titan's play off loss to The Baltimore Ravens back in January. According to the article, Titan's coaches and management have definitely taken notice.

How many calories are in your favorite drinks? What would happen if you just cut out high calorie beverages?

And what will motivate you to finally make a change?

It's time for a revolution!

Check out the calories in your favorite drinks and tell us what you find.

Great Places to Swim in DC

I have been enjoying my swim lessons and practicing on my own. And I have learned that DC has some really nice places to swim.

My favorite is the pool at Banneker High School located on Georgia Avenue-right across the street from Howard University. This high school has great (and well maintained) outdoor athletic facilities including tennis courts, a track and a swimming pool. There are actually two swimming pools. One is for small children and the other is for adults and older children. There are lanes for swimming laps in the deeper water but there is also an open area in the shallow water where I swim my laps. They have kickboards that you can borrow and diving boards that they actually let you use. The good thing is that the locker rooms are actually relatively clean. And when you are done, you can hang around because they have chairs around the pool. (You have to get there early to claim one though.)

I love swimming outside under the sun. I have decided that I am only going to swim inside when it is cold or raining.

Well, it rained on Sunday, my designated swim day. So I went to the pool at Takoma Park (in DC not MD), which my clients have been raving about. This place is nice! No wonder they like it so much. The locker rooms are very nice-and big. The pool area itself is huge. There were a lot of people at the pool but it didn't seem like it because it was so big. I had a lane to myself the whole time. There are plenty of props (kickboards, noodles, water weights) available to use. They don't let you use the diving boards though. Small children get a pool all to themselves.

The Takoma Park Pool is located at 300 Van Buren Street, N.W.

DC residents swim for free at these pools. Remember to bring your ID to get in free.

I am getting better at swimming. I just really have to get used to the breathing.

Where do you like to go to swim? In DC or otherwise?

Get Fit at Work

Get Fit at Work

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Talk about Functional Exercise-Spartan Workout

I have a client that has told me on more than one occasion that she has to have variety when she works out. Otherwise, she will get bored. So she works out with me to do strength training, goes to sunrise yoga at Willow Street Yoga and has hired my swim instructor to help her in the pool. She certainly gets variety.

Well, how is this for variety? There is a trainer at the Tyson's Sport and Health Club that has come up with a "Spartan Workout" that is based on his experiences working on a farm. The workout includes lashing ropes, flipping tractor tires and slamming a sledge hammer. Sure, it might sound kind of crazy, but if any of you are into gardening or yard work (or do it anyway even if you are not "into it"), this workout could be considered "functional exercise" for you.

I have done a workout where we flipped tires before (there is a picture of it on my Facebook page). It actually is not as bad as you think, and it really makes you feel very strong.

Check out the article about the Spartan Workout from The Fit Section of this week's Express.

I think I am going to have to make time one Saturday to go out there and try this out....Shoot, I like variety too!

Healthy Out of Town Travel

When you are headed out of town and want to make your trip a little healthier, there is a website that will show you where to go to rent a bike. Rentabikenow.com is an easy to use resource. All you need to know is the zip code where you will be staying, and you can reserve a bike at a bike shop close by. It does not tell you if your hotel offers wheels to rent or not, however. Try it on your next trip and let us know how it goes!

Use your Noodle

With just a few inexpensive props, you can expand your experience in the water while making your workouts more fun and intense. Check out what Jeannine Stein of the Los Angeles Times suggests in Water exercise: Use your noodle. These options add variety so that you won't get bored swimming laps. These are also good suggests for those who do not swim or are not strong swimmers.

And you thought the noodles were just for kids. :)

Healthy Reservations around DC

I mentioned earlier how DC has become very bicycle friendly. The hotel industry is no different.

If you are spending time across the river in Old Town Alexandria, The Hotel Monaco is a good place to consider. They have 15 bikes that are available on a first come, first served basis. Biking is a great way to see Old Town. The other good thing about staying at Hotel Monaco (and many Kimpton hotels)is that they have a heated indoor pool and a 24 hour, well-equipped on-site fitness center.

You might also consider staying at the Lorien Hotel and Spa (another Kimpton Hotel) in Old Town. Guests can get a bike as part of an all-inclusive package during the summer. The package includes a bike map, a picnic lunch, tickets to Mount Vernon and a cruise on the Potomac River.

If you are staying in DC, visit the Park Hyatt at 24th and M. They offer hybrid wheels to guests gratis if you sign up a week in advance. For a fee, they will also hook you up with a helmet, lock, water and a map. While you are there, you can relax at the spa or stay fit in the 24-hour fitness center. If working out outdoors is more your thing, the staff at the Park Hyatt will provide you with a map of local trails and a GPS watch. Forgot your shoes? Don't worry about it. They will make sure that you have all the gear you need. And of course they have a pool so you can practice your laps.

Share with us your favorite healthy place to stay in DC or any other city!

When you want to treat yourself

A few years ago, I decided to treat myself on my birthday. My clients had been raving about The Nemacolin Woodlands Resort and Spa in my home state of Pennsylvania.

Let me tell you, this place is beautiful! I don't even think that beautiful describes it well. If you are looking for a healthy, relaxing, wonderful trip out of town, this is the place to go. I took advantage of the Summer Spa Package which included my stay that night, breakfast the next day and points towards spa services. It also included the use of the Woodlands Spa Facilities: the pool (too bad I didn't swim back then), the exercise room (very nice), daily exercise classes, the sauna and the steam room.

If you enjoy outdoor activities, there is a PGA Golf Course, snow sports, a series of trials that wind through the property, mountain biking, a climbing wall, miniature golf, volleyball and tennis. All of this is on their 3,000 acre site.

This is not something that I can do on a regular basis, but it has been my favorite healthy retreat so far.

What is your favorite healthy vacation site?
Or what is your dream location to visit?

Healthy Reservations

What do you think of when you picture the perfect vacation? A break from work? A little relaxation and quiet time? Chillin on the beach with a cold drink with an umbrella in it?

Hopefully, your perfect vacation includes staying on track with your health and fitness goals. These days there are plenty of hotels that aim to deliver rest, relaxation, healthy meal options and excellent fitness opportunities.

The May 2009 issue of Health Magazine highlighted America's Healthiest Hotels. Some of them are the more ritzy hotels that you would expect to see on this list, such as The Four Seasons (rated #2) and The Ritz Carlton (rated #6). However, there are also more reasonably priced (yet still well known) hotels on the list including The Hilton (ranked #4) and the Hyatt Regency (ranked #5).

The top rated hotel on this list is The Fairmont, which runs about $139.00 per night. It is considered the best because of its innovative programs. You can take the hotel's dog out for a walk in Copley Plaza in Boston. For a small fee, The Fairmont Fit Program will provide guests with Adidas athletic shoes, preloaded MP3 players, running maps and more. There are special massages and services for busy business travelers who need to relax and detox. The Fairmont also has special pillow menus for the perfect night's sleep.

On my recent trip to Miami (sigh!) I noticed that the hotel where I usually stay, The Catalina Hotel and Beach Club, has bikes on site that are available for guests to rent. They also claim to have yoga instruction on site.

Vacation does not have to mean abandoning all of the good work you have done all year towards your health and fitness goals.

What healthy options do you look for when you choose a hotel?
Do you actually take advantage of the fitness equipment and healthy meal options that are offered? Let us know!

Making a Splash

Today was my first swimming lesson with my instructor, Courtney. I was very excited about the lesson. I hired Courtney because I have not been swimming since I learned to swim in the 7th grade, and I didn't want to go flailing about in the pool by myself.

We met at the indoor pool at the Marie Reed Center in Adams Morgan. The pool has two lanes available for lap swimming and diving boards. The water is a little cool at first, but is otherwise nice.

We started our lesson using the kickboard and I would "kick" out to the middle of the pool. Then I would use the kickboard and stroke with the right arm out to the center of the pool and then with the left arm back to the wall. I was surprised that this wasn't as difficult as I expected. It was a little tiring after a while but definitely doable. Before the end of our hour lesson, I was able to swim out to the center of the pool with no kickboard! (I was swimming crooked until I got up the nerve to open my eyes. There was is a thick black line on the floor of the pool that helps you to swim straight.)

The breathing drills are the hardest. It is very hard to breathe out of my nose only!

Our final activity was to swim an entire lap with the kickboard.(The pool is 12 feet at the end!) I was so proud that I was able to do this!

The stroke I learned today is called the "crawl" or freestyle, which is the most common.

You really don't need much to get started. I bought a good pair of goggles so that I can open my eyes in the water. I still need to buy a bathing suit for swimming. I wore a bathing suit that I wear at the beach. It worked fine but I felt kind of silly. :) The Marie Reed Center has kickboards on site, so you don't have to buy that. The only other thing you need is a good trainer, like Courtney!

Now, I need to practice a few times before I meet with Courtney again next week.

Anyone want to join me?

Free Yoga in Rock Creek Park

Even Keel Yoga is holding it's second free yoga event in Rock Creek Park this Sunday at 10:00 am. Even Keel Yoga offers free yoga classes on the third Sunday of every month from May through September. No previous experience is required. All you need is a love (or even just a curiosity or interest) of yoga and a yoga mat. The class is wonderful and it is great to do tree pose under the trees!

For more information, check out their website at http://www.evenkeelyoga.com/events.

A Record Setter in The Water

Have you ever heard of Maritza Correia? Neither had I before last week.

Maritza became the first African-American woman to qualify for the United State's Olympic swimming team in 2004. She is also the first black swimmer in the US to set an American swimming record in both the 100 and 50 meter freestyle at the 2002 Women's NCAA Championships at the age of 21.


Maritza, who was born in Puerto Rico and grew up in Tampa, Florida, was diagnosed with scoliosis at the age of seven. Her doctor suggested that she take up swimming as a way to treat her condition. She joined her high school swim team and went on to become a six time Florida High School State Champion in the 5 different events.

Correia attended the University of Georgia and also joined their swim team, where she was a 27-time All-American, and 11 Time NCAA Champion.

Maritza tried out for the 2000 Summer Olympics in Sydney, but failed to make the team. After dealing with a bout of depression as a result, she did qualify for the 2004 Summer Olympic team.

Currently, the Olympian works with inner-city schools and detention centers to get kids involved in swimming and other sports. She is definitely a good role model for our community.

The Benefits of Swimming

So, if you are wondering why you should bother adding swimming to your regular fitness routine, consider these benefits:

-Like yoga, swimming encourages proper breathing;
-You can maintain a healthy weight by swimming. Swimming burns 3 calories per mile per pound of body weight.
-Do you hate how hot you get when you run or jog? Swimming in cool water helps to regulate your temperature so you don't over heat.
-Swimming involves the use of almost all the muscles required for movement, without the weight of your body pounding on your joints with each move like when you are walking or running. This is why people that suffer from joint problems enjoy swimming so much.
-Did you know that water resistance is greater than air resistance? This means that the muscles have to work harder.
-You will improve muscle strength and endurance as well as cardiovascular fitness while swimming.
-Swimming improves the body’s use of oxygen and increases lung function.

With all of these benefits, why not give it a try? For more benefits and information on swimming, check out the site "Health Benefits of Swimming".

Why do you love to swim?

Good and Good for You Too

Most of us have somehow gotten into the habit of having dessert every night before we go to bed. An entire day of eating right and a good workout can be completed negated with just one slice of cheesecake.

You would have to burn this many additional calories during your workout in order to compensate for these popular desserts:
Betty Crocker Chocolate Fudge Brownie=110 calories (28 gram serving)
Chocolate Cupcake=262 calories
Apple Cobler (1/2 cup serving)=350 calories
Low-Carb Cheesecake from the Cheesecake Factory=610 calories

(Wow! 610 calories! How long will you have to run to burn that off tomorrow??)

Personally, I like to eat grapefruit, strawberries, peaches or other good summer fruit for dessert. I go to bed feeling happy that I had dessert and happy that I won't have to work all week to burn it off! What is your favorite healthy dessert?

By the way, I am not suggesting that you give up dessert all together for ever. I pick one day a week to treat myself to a cupcake (my weakness) or chocolate chip muffin. My day is Sunday. Try picking one day for a "real" dessert and it will give you something to look forward to all week.



Instead of sabotaging your hard work, here are some website with dessert ideas that are good and good for you too:
http://www.associatedcontent.com/article/237904/12_super_fast_and_healthy_dessert_ideas.html
http://www.sheknows.com/articles/803475.htm
http://family.go.com/food/pkg-healthy-desserts/

Something in The Water

Are you looking for something new to add to your exercise routine this summer? Why not try swimming?

Since we have a mayor that is very much into swimming, DC is said to have some of the best and safest swimming facilities in the country. There are 19 outdoor swimming facilities in the city alone, which opened for the summer over Memorial Day weekend. If you are a DC resident, the use of these facilities will cost you nothing (that's right they are free!) Non-residents pay just $4 for the day.

You can find out more information about the city's swimming facilities online.

Most large cities have similar facilities with information online including Pittsburgh, , New York City, Philly, LA and Chicago.

Swimming laps is a great cardio exercise. It gets your heart rate up so that you can burn calories, burn fat and increase lean body mass. As with biking, jogging and other forms of cardiovascular exercise, it is recommended that you do 20 to 30 minutes at a time to get the most benefit out of your workout.

If swimming laps sounds too repetitive, most land-based exercises can be done in the pool including Pilates, yoga, team sports like volleyball, strength training and jogging. Group classes are offered at most private and public pools and at resorts.

If it has been a while since you last went for a swim or if you have never been swimming before, it is a good idea to join a beginner's swim class or work with a private instructor to make sure that you have the basics down. I am going to start swimming this summer, but I haven't been swimming since middle school. So I put an ad on craigslist for an instructor and I recieved quite a few responses from reasonably priced instructors. Now, I just need to pick one and get started! Who wants to join me?

Breakfast of Champions

The May edition of Glamour Magazine highlights ways to lose weight and become healthier.

One way that they suggest is to eat at least 8 grams of fiber at breakfast. A breakfast that is high in fiber is good because fiber is heavy and helps you to feel full. The more fiber you have during your meal, the less you will eat in general.



Here are four good high fiber breakfasts:
-Egg and cheese on a whole wheat tortilla
-Whole wheat French toast with fruit
-Oatmeal with wheat germ and bananas
-Fiber rich banana pancakes

What do you like to eat for breakfast?

The Hollywood Trainer

Jeanette Jenkins was a chubby kid who always "carried around an extra 10 pounds" and grew up in a dangerous housing project in Ontario, Canada. (Who know there were projects in Canada?) Her mother got her and her siblings involved in sports to keep them away from those in the neighborhood that were not doing positive things with their lives. She left home at 16 to attend the University of Ottawa and moved to LA after graduation.

Now, the chubby girl from Ontario is one of the most sought after trainers in Hollywood. Her clients include her wife, Queen Latifah, Carmen Electra, Christina Applegate, Jordana Brewster and Kimora Lee Simmons.

Jenkins believes that "one of the keys to staying in shape is that you do an activity that makes you happy." That means that exercise does not have to be grueling or feel like work. Plus, if you find an activity that makes you happy, you are more likely to stick with it. Her own exercises run the gamut from Pilates to hiking to Tae Bo to yoga. It really depends on how she feels that day. When working with clients, she considers all factors (what she calls "the circle of life") into consideration: muscle strength, cardiovascular endurance, flexibility, nutrition and their spirit.

Breakfast is her favorite meal of the day and will have often have a salad for breakfast. (I like that idea)

Now here is a role model that we can be proud of. Check out her website and her article in American Fitness Magazine.

What physical activities make you happy?

Ride and Seek

Looking for a good way to burn calories and get in shape this summer? Try biking! It was a lot of fun when we were kids (Ok, I grew up in Pittsburgh so "biking" consisted mostly of walking my bike up a huge hill and riding down, but whatever, it was fun), and it is still a great way to get in shape now.

The April 14th edition of the Washington Post Express gave five great reasons why you should take up biking again:
1) You will burn a ton of calories-at a relaxed pace, a 130-pound woman can burn up to 473 calories per hour. The amount of calories burned will increase the faster you pedal.
2) It gives your joints a break-cycling is low-impact so it is good for anyone with knee problems and is a good alternative for runners.
3) Your legs will get toned-Your quads (front of thighs) and calves get a good workout when you bike.
4) You will bust the blues-British researchers have found that 71% of people who exercise outdoors said they felt less tense afterwards.
5) You will become a better driver-When you ride a bike, you use your entire body and mind. This will transfer to the steering wheel, and you will become more aware of everything around you.

Another good reason: Think of all the money you will save in gas if you bike to work or to run errands.

On that note, here is a good way to get started. May 14th is National Bike to Work Day. This is a great day to get started with adding a little biking to your fitness routine.

You don't have to buy a fancy, expensive bike. Start simple. You can purchase a bike from Target or Sports Authority for a reasonable price. Check out your neighborhood yard sale or Craigslist for a second hand bike.

Washington DC now has the Smartbike Program, which is a self-service public bike rental program. These bikes are good for running local errands.

So you have 10 days to get ready for Bike to Work Day. What is your plan?

Competition Gator Shake

Spring is here! It's time to take our workouts outside.

Here is a great shake that you can make at home and drink after you have worked out. This smoothie is taken from "The Ultimate Smoothie Book" and is considered an "antioxidant rich electrolyte replacer". If you dilute it with water it's almost like drinking your favorite sports drink-only healthier!

Make sure that if you are going to use bottled juice, that you use a kind that is low in sugar or has no sugar.

1/2 cup Orange Juice (2 Oranges juiced)
1/2 cup apple juice (1 apple juiced)
1 lemon juiced
1 lime juiced
1/2 teaspoon ascorbic acid (vitamin C powder)
1/4 teaspoon sea salt
1/8 teaspoon stevia or 1 tablespoon honey
8 ice cubes

Pur the orange, apple, lemon and lime juices into a blender and add the ascorbic acid, sea salt, sweetener and ice. Blend on high speed until smooth. Serve immediately, store in refrigerator or transport in a thermos.

Let me know what you think?

What is your favorite drink when working out?

An Athlete and an Icon

My favorite fitness role model is Serena Williams. Serena and her sister, Venus, have changed the way that people view tennis and tennis players. She is definitely not the first African-American woman tennis player, but she is the first to really make the world sit up and take notice. Not only has she been a dominant player, but she has done it with such flair and style.

Serena was featured in the March issue of Shape magazine. (Julia Louis-Dreyfus is on the cover.) In this issue, she demonstrates six exercises that you can do at home or at the gym.

You can also get fit with Serena by downloading a 40 minute workout from Shape's website with upbeat, motivating music in the background. (Oh, did I mention that this workout is free?)

We have watched her grow up. I love her style and her enthusiasm. When she is interviewed after a win, she just seems so happy. She giggles like a little girl. I love to see this. She is a great role model for our girls.

What do you like most about Serena?

The River Front Revolution

Are you looking for an event to help you jump start your fitness routine? Well, why not join another revolution?

The Vibrant Health and Wellness Foundation, in conjunction with the Prince George’s County Health Department, is hosting a new event, the Riverfront Revolution, aimed at promoting the health and wellness of the people of Maryland, and the Washington DC metropolitan area. The Inaugural Riverfront Revolution is a 10K, 5K, 1 Mile Fun Run, and Health & Wellnessfest at the New National Harbor.

The course combines the elegance of the National Harbor’s luxurious resort with panoramic views of the Nation’s Capital. Race course extends throughout the grounds of the National Harbor Waterfront and surrounding area. The race features a scenic, hilly, rolling course which runs through historical sites around the Oxon Hill area of Prince Georges County at the crest of the Potomac River and the premier National Harbor boundary with a scenic view of the Potomac River and overlooking the Washington metropolitan landscape.

The Riverfront Revolution takes place on Saturday May 9th, 2009.

The 2009 Spring Cleanse Week

Cleanse Week is your answer to boring meals, bloated bellies and feeling like your energy has to come from a cup, a can or a bar. Wait until you see what life is like without artificial ingredients. We know that it is sometimes difficult to get a "real" meal in, let alone a healthy one. You're pulled in tons of different directions and it can often feel like everyone wants AND needs something from you all of the time.

For one week, how about we focus on taking care of you? Learn more and register for this great event that will give you a jump start on working on your summer body and help to change your attitudes about eating healthy!
http://springcleanse09.eventbrite.com/

Read more for information on how The 2009 Spring Cleanse Week can help expectant and new mamas. http://hotmamacleanse.eventbrite.com/

The White House Gets a Garden

Not only are the President and First Lady setting a good example by exercising together in the morning, they are also setting a good example by showing the importance of eating healthy. Michelle Obama is going to plant a garden on the South Lawn near the fountain, hoping that the White House will become a place of "education and awareness."

"We want to use it as a point of education, to talk about health and how delicious it is to eat fresh food, and how you can take that food and make it part of a healthy diet..." she says.

Hopefully, many other families and communities will follow her lead and begin to plant gardens and incorporate fresh vegetables into their diets.

I wish I could grow asparagus out on my balcony. Right now, that is my favorite vegetable and I eat it (steamed) all the time.

Read more about the White House Garden.

Do you have a garden? If so what do you grow?
What are your favorite fresh vegetables to eat and how do you prepare it?

The First Family Sets an Example

In a 60 Minutes interview that aired on March 22, 2009, President Obama revealed that he and his wife, First Lady Michelle Obama, share morning workouts on most mornings during the week at 7 am after the girls have left for school. Afterwards, they have breakfast together.

One thing that I always suggest to my clients is that they find a workout partner. It doesn't matter if your partner is your husband, boyfriend, neighbor, coworker or dog, you will be more likely to stick with your workout routine if you know that your workout buddy is waiting (and depending) on you.

If you can not find a reliable workout partner among your current set of friends, try joining a group on Meetup.com or posting an ad on Craigslist. (I personally believe that you can find anything that your heart desires on Cragislist.) You can even mention it on your Facebook or Twitter status and see who is interested.

Just make sure that the buddy you choose is just as motivated to change their life as you are.

Who is your workout buddy?

Take a Hike

I went for my first hike of the year on Sunday. I knew the weather was going to be awesome the day before so I started calling around (ok, texting around) to find someone to go hiking with me. This was not easy to do since (shocker) not many of my friends like to hike. But I got my cousin Jasmine (who loves to rock climb) to go.

We went out to Great Falls (the Maryland side). It doesn't take long to get there from the city. They have trails through the woods and more "man made" walks along the water. The hiking is not difficult, so it is a good place to go if you are new to hiking. The views along the water are great!

And guess what! It's free!

Get to Steppin

The Express Paper Fit Section featured articles on how to use stairs to take your workout to increase your heart rate and tone your body this past week. Incorporating stairs will really help to take your workout to the next level.

Any staircase will do. You use the stairs in your house, walk the escalator at the metro or office building or run the stairs at your local high school stadium. The Express Paper names three famous staircases in DC that you can use. I love the stairs at Meridian Hill/Malcolm X Park.



The weather is starting to get nice. This is a great time to find your favorite local staircase and get to steppin.

Tell us where your favorite staircase is!

Less Weight and Less Popular?

It seems as though funny man and actor, Seth Rogen, star of Knocked Up and other comedies, feels as though he is "selling out" and letting down his fans as a result of losing weight for his role in the upcoming film, The Green Hornet.



Have any of you lost weight and have faced criticism from friends, family, coworkers or strangers? If so, how do you deal with it?

Do you ever feel pangs of jealousy when you see that others are losing weight and you are still struggling to do so? How do you deal with that?

Let us know!

Fitness Tip for this Week

My challenge to all of you this week is to walk as much as possible.

Walk everywhere. Instead of driving to run your errands, walk to the store. If you have to drive, park far away and walk to the store. Park at the back of the parking lot or if you are parking on the street, park around the corner.

At the very least, take the stairs instead of taking the elevator. Walk up the escalator instead of riding. (I do this all the time and by the way, it is soooo much easier than walking up steps. So this is a good place to start.) If you are on a steep and really long escalator (like at the Bethesda Metro) walk part way and ride the rest of the way. I live on the fourth floor of my building and I almost always take the stairs. Ok, I do it not because I am so fit but because I am extremely impatient and don't want to wait for the elevator.

Find a friend or neighbor and take a walk in the morning before work, at lunch or before dinner.

Just walk as much as possible. Purchase a pedometer (they are so cheap these days) and record how many steps you take each day this week. You will be surprised how a little change to your lifestyle such as this can make a big difference.

Suggestion for this weekend

Spring is here. Let's start thinking about how we can add more physical activity to our days.

My suggestion to you this weekend is to buy a pedometer. They are sold almost everywhere these days. There are all sorts of pedometers. You can get one that simply tells you how many steps you have taken. Or you can buy one that tells you the time of day, the calories burned in a day, how many miles you have walked, etc.

You might also like to invest in a journal, so you can keep track of your statistics each day.

Have a good weekend!

Morning or Evening Workouts?

Do you prefer to work out in the morning or evening? Here is one man's opinion on the pros and cons of working out in the morning. (Sure, he's a man, but most of what he says applies to us all.)

Which do you prefer?

Get Your Fitness Groove Back

Angela Bassett is definitely a fitness queen that we can look up to. She has arm that are to die for! The fifty year old actress (man, I hope I look that good at 50. Shoot, I hope I look that good at 40...) used to work out with personal trainer Harley Pasternak (who has also worked with Halle Berry and Eve).



Pasternak recommends that his clients exercise for 25 minutes a day, 5 days a week. These workouts incorporate strength training and cardio in five minute intervals.

He also instructs his clients to eat five small meals a day (which is actually something that I do) instead of fewer large meals. Eating five meals a day raises your metabolism and provides a constant supply of vital nutrients, which helps your body to become toned and fit. Pasternak encourages Bassett and his other clients to eat foods that include quality protein (chicken, turkey, fish, and shellfish), moderate carbohydrates, fiber and healthy fats (like omega-3 found in salmon and olive oil). He also encourages them to drink sugar free beverages. (I think that people often forget that beverages that have a high sugar content are also high in calories. And not good calories either. Take a look at the label on your next can of Coke or beer.)

This sounds like great advice. And it is advice that is not difficult to follow. If you are looking for a workout that you can do in 25 minutes, check this out. Try out Harley Pasternak's advice and see how you feel. (and remember to keep us posted.)

Let's all work to get our fitness groove back!

Your money is no good here

Do you think that it costs a lot to stay in shape? It doesn't have to!

Today, I actually got up on time and went to a free yoga class at the new Lululemon on P Street in Logan Circle.

Their clothes may be too expensive for me, but one thing that I do like about Lululemon is that they host free fitness and yoga classes at their locations. The classes are usually taught by instructors at local yoga studios or local personal trainers.

Today's class was taught by Alex, the owner of Yoga Chai in Adams Morgan. I literally live less than five blocks from this studio and have been meaning to go and never have. The vinyasa yoga class was a great way to start the day. I left feeling really good. Alex is a good teacher. I did some things today that I have never done before and he mixes in his own brand of humor in the class, which I like. You should check him out at his studio.

The good thing about free classes is that they are all taught so that beginners and veterans alike will be able to feel like they got a good workout or practice. So you don't have to worry about whether or not the class will be too hard or too easy. Plus, since they are free, if for some reason you don't like it, it's no big deal. It is also a good way to learn about local gyms, studios and personal trainers.

Yoga Chai will be offering another free yoga class next Sunday at 10 am. I will be there. Holla if you want to join me! (Or check out a Lululemon near you to take advantage of their free classes.)

A Dream Girl Gets Fit

You know who has been looking slimmer these days? Jennifer Hudson! It is rumored on various celebrity sites, including "How Celebrities Lose Weight" that she has lost 60 pounds by changing her diet. She has cut out fried foods (imagine that!) and eats low fat, low calorie meals. In addition, she has hired a personal trainer who also travels with her. Her workouts include running, squats and pushups.



She is definitely looking good these days and seems to be making great lifestyle changes!

Celebrity Trainers

I was thinking about positive celebrity role models and it occurred to me that you never hear about black celebrities and their trainers. You always hear about white celebrities and their trainers. Tracey Anderson (http://tracyandersonmethod.com/), the personal trainer of both Madonna and Gwyneth Paltrow, has been getting a lot of publicity lately.



Regardless of what you might think of her method, she is still a high profile trainer to white celebrities. Can you think of any high profile trainers for black celebrities? I am going to see if I can find some....

Our community needs this sort of role model.

How Does She Do It?

I have been looking at different sources on line to see if I can find out how Mo'nique is losing weight. Most of the information that I am finding is coming from unreliable rumor websites and blogs. I have not found an official statement from Mo'nique or her people yet.

I really hope that she is doing it through a healthy balance of diet and exercise. Many of the sites that I have found so far are suggesting that she may be looking into gastric bypass surgery. I really hope this is not the case.

My personal feelings on gastric bypass is that it is very dangerous (well, any surgery is dangerous) and that it is just a quick fix. In order to stay healthy for the duration of one's life, you really have to change your whole life style and way of thinking. No matter what anyone says, there is no quick fix.

Plus, I want for our community and our young people to have an example (a high profile example) that shows that a healthy diet and an active lifestyle are the right way to go about losing weight and being healthy.

But at the very least, if she is going to have gastric bypass surgery, I hope that she doesn't try to pull the wool over our eyes and tell us that she lost weight doing Pilates like Star Jones tried to do!

I am going to keep looking into it.....

Inspiration

Now see, this is what I am talking about! You have got to read this blog post from The Black Fitness Blog. This woman may not be black, but her message is wonderful. She says that fitness saved her life. It literally could save yours. What did you do today to save your life?

Click here for inspiration....

Fat Chance

Actress and comedian Mo'nique is one of the reasons that I have started this blog. She is the one that started "F.A.T. Chance", a beauty pageant on the Oxygen network that basically glorified being overweight and obese. She also wrote a book called "Skinny Women are Evil".

I have always found Mo'nique's message to America (especially to African-American women) to be horrifying and if not irresponsible and just plain wrong. Now, I am all for each woman having high self-esteem. We (myself included) are all not meant to look like the image of beauty that American fashion tells us we should look like. However, never once did she say that we should be happy to be who we are but we should strive to be healthy too. She never mentioned the importance of eating healthy or exercising.

As if F.A.T. Chance were not bad enough, Mo'nique "graced" the cover of Essence magazine at least five times between 2004 and 2007. Again, I was horrified. Essence magazine is the leading publication for African-American women, one that I had previously enjoyed. (I no longer read this publication.) In the Essence appearances, Mo'niques's message was the same. Jill Scott even chimed in on one issue. What kind of message is Essence sending to our community by featuring Mo'nique and her message so often?

But now Mo'nique's message is changing. It is being said that Mo'nique has lost at least 25 pounds because she is realizing that in order for her to be around for her family, she must be healthy. And that starts with losing weight. Thank goodness, Essence put her back on the cover, yet again, last year so she could talk about her change of heart, among other things.



How is she losing her weight? I am going to look into it and find out.

Ladies, tell me, What do you think about Mo'nique and her message? Both her old message and her new message?

The fitness revolution starts with changing the way we think about fitness. Part of that revolution is for prominent African-American Women to send a better message to our community-especially our young people.

Running is better than a Gucci Bag

It was beautiful out on Saturday. So, I went to my favorite its-beautiful-out-on-a-random-winter-day place: Georgetown.

I walked past the lululemon store on Wisconsin Avenue. This sign was in the window:


This led me to remember something that two of my clients said to me last year. Each one was talking to a friend about working out with their trainer (me). And the friend said something to the effect of, "I don't know how you spend so much money on going to see a trainer." To which the client replied, "Well, you spend that much on getting your hair done/shopping."

Why is it that we as black women will shell out our hard earned money on clothes, getting our hair done, shoes, pedicures, manicures, hand bags, you name it, but we are not willing to spend money on exercise? Exercise will keep us healthy and lower our chance of suffering from high blood pressure, high cholesterol, diabetes, etc. These other things just help us to look nice, but heart disease doesn't care how fly you look.

Don't get me wrong. I love shoes too. But, ladies, we need to get our priorities straight.

It's time for a revolution!!

It just feels so good

This morning, after setting up this blog and participating in a phone conference, I decided that I had to go outside. I checked weather.com and saw that it was 63 degrees. I still had to put together an agenda for the staff meeting at The Hot Mama Fitness Studio that afternoon, but I knew I would never forgive myself if I didn't take advantage of this beautiful day.

So I got dressed and went out. I ran from my building to Malcolm X Park. (This is my favorite place in DC, by the way) I did a lap around the park, stopping to do squats (4 sets of 25), step ups on a bench for 1 minute and box jumps onto a ledge for 90 seconds.

It took all of 30 minutes. (workouts don't have to be long to be beneficial) It was hard, girl (I haven't run outside in a long time. You know, I DON'T DO COLD) and my heart rate sure was high (a good thing). But, man, did I feel awesome when I got home!! I can't even describe it. Nothing else creates this sort of feeling.

This is exactly what I want to share with the women in our community. There is nothing out there that makes you feel this good (and is legal and free)! I don't understand why everyone doesn't do it!

Holla at me if you want to join me for a run! (Or jog or walk....)

It's Time for a Revolution!

The slogan in America for 2008 and 2009 is "Change". We expect change in our political system, change in the health care system, change in our financial situation.

But what about change in our daily lives? What are you doing to change your life and the state of your own health and fitness?

In my opinion, we, as black women, need more than change. We need a revolution! We need an all out, Fidel Castro and Che Guevara in the mountains of Cuba revolution. We need an attack-the-community-while-they-are-sleeping-they-know-what-hit-them revolution.

You know what? I take that back. It is not "in my opinion." It is a fact. We need more than change. We need a revolution.

Here are some facts that have not yet changed:
-According to the National Health Interview Survey, 71% of all women are physically inactive. 80.4% of African-American women are physically inactive
-According to the CDC in 2004, 80% of African American Women were obese. Being obese is defined as having a BMI over 30 or being more than 30 pounds over weight.
-African American women are more likely to suffer from heart disease and diabetes than white women.

What is the one thing that can help to correct this trend? A change in lifestyle. Healthy eating and exercise.

Ladies, let's start a revolution! Let's promise today to change the way we think about health and fitness to change the fate of our community and the future that lies ahead for our children.