I hope you find this newsletter helpful, and that you share it with your friends.  Feel free to forward, post or reprint it – but please credit Strongwomen.com for the information and don’t change the content.

IN THIS MONTH'S ISSUE

• Strong Women Live Well Television Special!
  
  
• Reader Questions and Answers
• Can I strength train if I am pregnant?
• Strength train two or three times per week?
• My knees creak, what should I do?
  
  
• From the Mailbox - Success Stories
  
  
• Recipe - Chunky Vegetable Paella
  
  

AUDIENCE CALL FOR "STRONG WOMEN LIVE WELL" PBS TELEVISION SPECIAL!

I am pleased to announce that PBS is sponsoring a television show in which I will discuss exercise and nutrition strategies to help women get strong and stay healthy as they age. The 1-hour special entitled "Strong Women Live Well" will be broadcast throughout the United States starting on August 4th and will coincide with the promotional tour for my new book "Strong Women Eat Well".

We are filming the show in Boston on April 24 and would like to extend this invitation to our readers to be members of the studio audience! We are looking for people of all ages, sizes and ethnicities who are interested in being part of our studio audience. The taping of the show will take all day, but we plan to have a lot of fun. If you are interested in being part of the studio audience, please contact Sarah Werner at Rubin Tarrant Productions (telephone number: 1-781-647-7227 or email: sarah@rubintarrant.com). Sarah will be able to give you all of the details for the day. I look forward to seeing you there!

More power to you,
Miriam E. Nelson

QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Jennifer Layne, MS, CSCS at on our web site at FAQs.

Q: I have recently read about the benefits of strength training and would like to get started. But I am 32 weeks pregnant at present. Is there any way I can do the program?

A: Congratulations and best wishes to you and your baby! Many women are inspired to adopt healthy habits when they're pregnant - and it's great to make the changes permanently. Because women's joints loosen during pregnancy (in preparation for birth), doctors don't recommend starting a strength training program until after the baby is born and you've recovered. However, mild-to-moderate aerobic exercise is fine for most moms-to-be. Assuming your doctor agrees, you could start out walking if you aren't already doing aerobic exercise - Strong Women Stay Slim has instructions on working your way up to 30 minutes per day. The food plan is very flexible, and can be adapted to pregnancy (and later, to breastfeeding). Ask your doctor what calorie level is appropriate for you (probably 2000 at least). Because weight loss is not advised during pregnancy, make sure the doctor understands that this book can be used to establish healthy eating and exercise habits and that it's not just for weight loss. Once you've had the baby, you can think about beginning strength training. A good time to ask your doctor if you're ready to get started is at your post-partum checkup. It's wise to progress more slowly than the general recommendations in the book - increase the weights only every second or third week, and pay particular attention to how you feel.

Q: Several readers of my books have asked if it's okay to do the exercises three times a week. And one reader wanted to know if once a week was enough.

A: New guidelines from the American College of Sports Medicine suggest strength training two or three times a week. Be sure to give your muscles at least one day of rest between workouts. We recommend three sessions in Strong Women Stay Slim and Strong Women, Strong Bones for several reasons:

• More stimulus to the bones;
  
• extra activity burns calories (which is beneficial for weight loss); and
  
• women who are losing weight may lose lean tissue as well as fat, so it's especially important for them to build muscle and bone.

Strong Women Stay Young calls for two workouts because my research showed that was effective, and we wanted the program to be practical. However, experts suspect that women who strength train three times a week may get a little more benefit a little more quickly.

What about a single workout? Certainly it's better than nothing. However, we believe that you need more of a "dose" of strength training to get the wonderful benefits to muscle, bone and balance.

Q: When I do the knee extension to a full stretch, even with minimal weight, my knees make the most awful noises, and also hurt (with sharp pains). If I don't go all the way, my knees are noisy, but don't hurt. So should I persevere with the full stretch, or would I be better off not trying to stretch completely?

A: First, I want to remind you that I'm not a medical doctor. I hope you will discuss your knee symptoms with your physician and follow his or her recommendations. In the meantime, I suggest you do the exercises with reduced weight (maybe even use no weight) and through a reduced range of motion - whatever it takes for you to do the exercises without pain. Don't worry about the noises, but do avoid pain. Then progress slowly, cautiously increasing both the range of motion and the amount of weight you're lifting. Over time, you should be able to strengthen your legs and improve your flexibility.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently.  If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"I know you don't need anymore testimonials but I am compelled to write to simply say "thank you" for giving me strength- literally. I began my program on Jan 2nd., at which time I weighed 169 pounds. I am 5ft2 and in relative good shape despite the excess weight. I began going to the gym every other day and have stuck to that for the last 2 months. I do 30 minutes on the treadmill, either walking or running or a combo-each time I attend. One day I do upper body, the other I do lower body. I feel so strong. I can pull down 90-100 pounds. I can do 90-100 pounds on the leg extension machine. Today I weigh 158 pounds. It is not a great weight loss if you consider all of the other diets on the market, but I look good and feel better than I look. My friends all want to know what I have done. Almost like I have discovered something new. I have not. It is simple. Eat healthy-make the right choices, but still enjoy life. Work out. Make it a priority. Lift more each time if you can, you will be surprised at how strong you really are. Some days are better than others. Your clothes will fit better...some things are getting too big...it feels great. No gimmicks...no pills...just me against the world and it feels wonderful. Thank you so much. I have shared the book with all of my friends on the same quest and have encouraged my gym to buy a copy for their clients. The premise of what you preach is sound and after all of these years...I feel stronger and healthier at 38 than ever...I look forward to your next book."

-- Gina

"I have followed the Strong Women Stay Young program for about two years and although relatively faithful, an experience this past winter made me a true believer. In the past I have had medical intervention for a persistent shoulder problem. Since establishing the weight training routine, I no longer have that discomfort. I vary between using the free weights at home or machines at a center depending on where I am. Due to an intervening illness this winter, I was unable to keep my weight training active for about three weeks. I noticed at the end of that time that my shoulder was once again bothering me considerably. I felt able to resume my training (on machines at that time) and after only two sessions, I have been free from all shoulder discomfort. Because of the three-week interlude, I did drop back somewhat in the amount of weight used, but after a few sessions was back to my previous levels. That was about two months ago. I am a true believer now!!"

-- Suzanne Young

"I just read about your web site in today's paper and I am so excited! I cannot believe you have so many success stories! I have been lifting for three years and attribute your SS Stay Slim to an excellent start! I have battled weight all my life and still do, but weight lifting makes me so so very happy. At the weight I am today (10 lbs more than I really want to weigh), I wear clothes 2 sizes smaller than I used to wear at this weight. I lift weights 2-3 times a week, step aerobics 2 times a week and mix in ab exercises and the treadmill. I feel great! I am 49 and walk around so proud of myself. I guess we can all talk about the health benefits and the weight control benefits, but there is at least one more bonus: increased self-esteem. I can go through the day with a secret smugness and confidence knowing how much stronger and healthier I am as a result of weight lifting. I have run and done aerobics for years and nothing compares to weight lifting! Thank you."

-- Anonymous

RECIPE OF THE MONTH