StrongWomen Newsletter
Issue 113, February 2008
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.
By Miriam E. Nelson, PhD
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
The Strong Women’s Journal
Strong Women, Strong Hearts
Strong Women, Strong Backs
Founder of www.StrongWomen.com
IN THIS MONTH'S ISSUE
- StrongWomen Give Back
- Upcoming StrongWomen Workshops
- Reader Questions and Answers
- Does added muscle change my metabolism?
- What is the best order for my workout?
- Success Stories
- Recipe– Asparagus and Ham Frittata
STRONGWOMEN GIVE BACK
I want to thank all of you who called or emailed in support of our StrongWomen Give Back campaign. I genuinely appreciate your time and interest in our work.
I realize that many of you are not aware of my not-for- profit work, so I thought I would provide some information. With Rebecca Seguin, a close colleague of mine at Tufts, we have now trained almost 1,500 program leaders across the country to implement StrongWomen Programs in local communities, with active programs 38 states. Many of you wrote to inquire about finding a program near you. Unfortunately, many communities still don't have the program, and that demand prompted our StrongWomen Give Back campaign. We are arduously trying to raise support for the program so that we can reach more communities around the country, especially underserved communities, and to continue to support communities that are already running programs.
If you haven't already watched the presentation, please do so by clicking the http://flash.strongwomengiveback.org link. Or you can go to: www.strongwomengiveback.org for more information.
My goal is for every woman to have access to low-cost, evidence-based exercise and nutrition programs available in their community. With your interest and support, I know that can happen. Thank you!
Lifting women to better health,
Miriam E. Nelson, Ph.D.
UPCOMING STRONGWOMEN WORKSHOPS
Several upcoming StrongWomen Program workshops are scheduled for the next few months. In order to be eligible for StrongWomen training, you must be actively strength training right now, and you must have a firm commitment to starting a program in your community. This training is to teach you how to “lead” a StrongWomen Program, and should not be attended simply for informational/personal purposes.
Location: Janesville, Wisconsin
Date: March 19, 2008
Registration Deadline: February 22, 2008
For information email: flicking@co.rock.wi.us
Location: Hershey, Pennsylvania
Date: March 28, 2008
Phone: (717) 394-6851
Registration deadline: April 25, 2007
For information email: nwiker@psu.edu
Location: Wisconsin Dells, Wisconsin
Date: May 20, 2008
Registration Deadline: April 21, 2008
For information: flicking@co.rock.wi.us
QUESTIONS AND ANSWERS
Q: I always thought strength training would help to increase my metabolism, but I recently read something that said that added muscle makes almost no difference in the number of calories you burn. Can you explain?
A: Yes, muscle does burn more calories than fat - but not a huge amount more, and one pound of added muscle isn't going to have a huge impact on your daily calorie needs. That doesn't mean that strength training is not an important part of a weight loss program. Strength training burns calories, which helps to promote weight loss. It also helps to prevent the loss of muscle mass, which can happen as a result of dieting. Strength training also helps to change your body composition and will have a positive impact on your body shape. Most important to weight control is overall physical activity-aerobic, strength training, leisure activities, etc! Any activity that you participate in where you are moving burns energy and helps with tipping the balance for weight control.
Q: My exercise program includes strength training, cardio and stretching. What is the proper order to do these exercises for the best health benefit and why?
A: In general, there is not a correct order for an exercise program - you should follow a routine that you enjoy and will keep you motivated to continue. However, if you are particularly focused on excelling in one area then I suggest you do that routine first. For example, if you are training to run a 5K and want to work improve your running, you should do your cardio routine first because your body will be fresh and you will be able to push yourself a little bit harder. One caveat - stretching should never be done first. You always want to stretch after your muscles have been warmed up a bit in order to reduce your chances of injury.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
Three months ago I began the strength training sequence from Strong Women Stay Slim. I did everything every two days and I used the seated positions as advised. I am 65 years old. I did not follow the eating plan that you advise, I was not dieting although I should be. What happened was really an eye opener for me and my doctor. I advanced to 10 pound weights and my LDL cholesterol dropped 33 points. -Johanna
RECIPE OF THE MONTH
| Asparagus and Ham Frittata |
Click Here for a Printable Version of the Recipe
The variety of delicious frittatas that you can prepare is limitless -- especially ones that are teaming with your favorite fresh vegetables. Here's one idea for preparing a healthy, protein-rich meal -- for breakfast, lunch, or dinner. Judy Knipe and I developed this tasty recipe our book Strong Women Eat Well. Makes 2 servings.
For other deliciously nutritious recipes, be sure to go to http://strongwomen.com/recipes/
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