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Success StoriesI 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
In 1999 I was diagnosed with osteopenia at age 66, which came as a surprise as I had been attending an aerobics class three times a week and walked for an hour on most other days. In researching what I might do to reverse this situation, I came across Strong Women Stay Young. For a year and a half I have followed the exercises along with your other recommendations and, when Strong Women, Strong Bones was published, I switched to that. I work out both at the Y and at home and have enjoyed the strength training exercises and seeing the results and the compliments one receives. I am thrilled and delighted to report that my recent bone density test showed that I had increased not only the density in my left hip but also 7.l% in the lumbar spine area which was considered a significant increase for me and I am once again in the normal range thanks to you and Dr. Sarah Wernick. My heartfelt appreciation for making this possible. Incidentally, I have given a number of your books to family and friends, where they have been very well received, and recommended them to many others including our local Y when they were starting an osteoporosis exercise class. Your explanations and the detailed drawings of the exercises are the best I have seen and your newsletter and website are great. You are helping so many of us stay in good shape and I commend you for the work you are doing. Certainly many other women will join me in saying that we enthusiastically look forward to future articles AND your next book! -- Jeanne
I read Dr. Nelson's book right after it came out. I had been lifting weights before I read the book. I am a strong believer of women lifting weights, and the powerful impact it has on one's mental and physical well-being. I cannot believe the change in my strength. In some areas, I am lifting 4 or 5 times heavier than where I started. It is rather amazing. Thanks for such a great book. -- Margaret
Congratulations on a wonderful website! I just read about it in Modern Maturity and yes, it is all it is reputed to be! I just retired and my regular routine is to sleep until I wake up (between 7 and 7:30 AM) and then go to the gym to work out for an hour. I will now add your Strong Bones Exercises to my work out. -- Susan
Greetings and heartfelt thanks from Yorkshire, England! I officially hit middle age this year -45- and bought Strong Women Stay Young in June of this year, with the intention of building up the strength in my upper arms and shoulders and in an attempt to ward off osteoporosis. I am delighted to tell you that I now have muscles I have never seen before in my arms, pounds less fat and cellulite on my thighs and am three dress sizes smaller! I had been following an optimum nutrition programme and had lost some weight, but the Strong Women Programme really got me shrinking, though the weight loss has not been that noticeable on the scales. All this has been achieved with very light weights. I would like to move to heavier ones…Many thanks from a shadow of my former self, who feels so much more healthy and energetic! -- Sarah
I have been doing the Strong Women Stay Young program for a year now and I love it. I have recommended it to many women. I am pretty consistent in doing it twice a week. Occasionally I'll miss one session but always get back into it. I have gotten the 2nd edition and use that series now. I have added a couple of exercises off the web site. I have not lost weight but I have lost inches and have gone down a size. I think I look much better and a lot of people have noticed. My calved muscles have really gotten strong…Thanks so much for designing a program that I love and that works well for me. -- Marilyn
Just wanted to drop a note to tell you of one more woman who is grateful for your program. I had just got back to walking last May after a bad winter and had joined our new YWCA because of their indoor walking track when I found Strong Women Stay Young. Like many of your readers I figured if 70 to 90 year old women could do this -- this 54 year old certainly could. I was concerned about bone health first of all since I had a bone density test and already have osteopenia. I have been following the program since June, have a personal trainer at the Y and have been using much more than just the indoor track--they have a great weight room and aerobic machines. I have lost 30 lbs (down from 180) 4 inches in girth pretty much all around and two dress sizes. I started out with a diet based on the food pyramid notes in the first book. Then I decided to buy Strong Women Stay Slim and have been using those more detailed guidelines. I find it remarkably easy to stay within the 1200 calorie all week and allow a few indulgences on the weekend (more toward the 1600). Your portion method is by far the simplest I have found. I would like to lose 10-20 more but currently am just very happy to be back into the healthy BMI range and to have lost waist inches so am now at 32 inches. When I hit menopause it seemed like my waist just disappeared overnight. I have also been recommending the program to my doctor, my personal trainer and anyone who comments on my new look at work. One of my colleagues just bought the book and went to buy weights. When she explained what she needed, the young man behind the counter said 'Oh, are you doing Strong Women?' Your book must be taking Minneapolis/St.Paul by storm. I don't often write fan letters but I am really a fan of yours. Thank you. -- Gail
Jennifer Layne, MS, CSCS has been directing a very successful community exercise program for older adults around the New England area. The exercise program is based on our Tufts University research. She recently visited several of the sites in Vermont and received these comments from the enthusiastic participants. They truly are Strong Women!
I am astonished at my new strength even though I am not up to 20 lb yet. I can see and feel a difference in my body. My husband says my legs have toned up. -- Exercising in New Hampshire
A little over 2 years ago I had been losing the battle with stiffness in my joints from osteoarthritis. I had religiously tried walking and then the treadmill and isometric exercises to try to regain my mobility. I had been reading about the benefits of weight training for arthritis but reluctant to start a program. Then I read Strong Women Stay Slim. I cannot even begin to tell you how those simple strengthening exercises have changed my life! I started out with 2 lb hand weights and have been using 10 lb hand weights for almost a year now. My mobility is amazing as I can run and play with my grandchildren, work in the yard and ride in a car without stiffness. Now my muscles will not let me go very long without giving them a workout! Thank you so much for such wonderful advise and I tell everyone that will listen. -- Linda
Strong Women Stay Young changed my life! I am 74 and now workout daily on treadmill and 3 times a week on strength. I use the machines you recommend, but also use free weights sometimes too. I see the difference after only 2 months. Thanks. -- Rheba
I simply had to put 'pen to paper' (figuratively, these days) to express my sheer joy at the Strong Women Stay Slim program. I started it in July, and saw results straight away. I've just recently reached my original goal of 10kg loss from my starting weight of 88kg (at 170cm tall), and I'm now focusing not on weight, but on dress sizes. My original motivation came from realizing just how much flab I'd put on since moving to Sydney from Hobart (in Tasmania) over four years ago, but one of the strongest motivations I've had to continue, apart from the fact that I feel great, are the daily comments I received from friends and workmates on how great I look (and so many people tell me how jealous they are!). So many people have asked to borrow my book to see if the program is for them, and most have also bought it, and are on the way themselves. My weight loss has slowed since I first started the plan (I did expect this), and I have just had a very chaotic and interrupted two weeks with the Olympics being held in Sydney (and I loved every minute of them), so I haven't had the chance to do my weights the usual three times a week (only managed two). With visitors staying with us, we've been eating out a lot (and sitting still at a lot of Olympic events, with the only exercise being the odd Mexican wave and clapping a lot!) but I've been very good in not beating myself up about it. I was amazed that I'm still shrinking!! My greatest thrill so far with this program was when my boyfriend bought me some nice silky pajamas for my birthday. I've always been a 'large' in these things, but he had to take them back to the store to exchange them for 'medium's. This was a very exciting, motivating step! Now a new 'skinny' (relatively speaking) me gets to return home to Hobart at Christmas-time to amaze and delight my family and friends there. I just wanted to say thank you - SWSS brought everything together for me, and although I may have got there eventually (give me 10 years) on my own, I am sure I would never have enjoyed this level of buoyancy and motivation without the wonderful ideas and common sense you provide. -- Nicola
I'm 37 and have benign familial tremor (a hereditary intention tremor). It was getting noticeably worse last year (it gets worse with age -- my dad can't drink out of a cup without using both hands any more). Everyone tells that there's nothing to be done about it other than taking Inderal. However, I started doing the Strong Women Stay Young program this year, and I've noticed an improvement in the tremor. It makes sense to me that strength training would help the tremor because muscle fatigue makes it worse. At any rate, I thought I'd drop you a note. Love the program, btw. Even though I don't always manage to get to it twice a week, it's caused a lot of positive changes. -- Kirsten
I purchased your book, Strong Women Stay Young with money my mother sent me for my 53rd birthday. I also used the money to buy the weights needed to start your program. I am 53 years old and 50 pounds overweight. I have tried all the diets known to man and nothing seemed to work. I have tried to exercise, but never kept it up. It took too much time or I'm a sweaty mess afterwards and have to take a shower before doing anything else. But, I have been weight training for 6 weeks now and I LOVE IT. I CAN DO THIS. I usually exercise three times a week. I began using 3lbs weights for the leg and arm exercises. I am now up to 13 lbs for each of the leg exercises and 10 lbs for biceps curl, 8 lbs for overhead triceps, and 10 lbs for upward row! -- Marie
My name is Ann and I live in Melbourne, Australia. I have been doing your Strong Women Stay Young Program since October 1997. Twice a week, now 3 times a week, using 8 1/2 kilo dumbbells and 10 kilo leg weights. It takes me 40 minutes to do the program. I want to tell you I feel and look great. I am 43 years old and was overweight, unfit and unhealthy. I look and feel like a completely new person, it has also given me determination to succeed. -- Ann
I've been doing the exercises from Strong Women Stay Slim with my 18 year old daughter for five weeks now. The visible difference in my daughter's body is amazing. I knew I was feeling stronger, but I wasn't quite seeing the same results in my body that I was seeing in my daughter's. However, I took a walk with my mother last night and had borrowed a pair of shorts that I wore home. When I got in the car, I looked down at my right leg and I was almost shocked. My leg was so smooth looking. I quickly looked at my left leg - smooth looking too. The difference was unbelievable. Where it used to be bumpy and lumpy, it was now smooth. Nothing I've ever done has had this kind of result ever - let alone in this amount of time. I should add that I've also been walking a half-hour to an hour four to five times per week. But I've walked before and walking alone has never achieved these results. -- Darlene
Just wanted to tell you what a difference strength training has made in my life. I am 57, have exercised aerobically for most of my adult life and was trim and fit until being diagnosed with thyroid disease about five years ago. I gained 25 pounds and nothing would take them off. I started strength training three times a week a year ago and lost 7 to 8 pounds but inches galore! Four inches off my midriff, 4 inches off my waist, 3 1/2 off my stomach and one inch off my hips. I am still at it of course and intend to continue the rest of my days. I look so much better, feel so much better, and am so much happier. Thank you! Strength training is AMAZING!!! -- Harriet
I had to write and tell you that I am in my 6th week of the exercise program and I can now put on my underwear without holding on to something! I started with 2-pound ankle weights and now up to 10-pounds. I plan to add more weight tomorrow. This week seems to be the week to see the beginning of the results. I'm a lot less tired after work than I used to be. -- Anonymous
What surprised me most about the last four weeks is the change in the way I feel about myself. I'm more relaxed, less irritable, and like myself better. I also feel I am doing something good for ME, so this has actually led me to use food less as a source of comfort. -- Alison
In six weeks I have lost 1-1/2 inches from my waist and stomach! My cholesterol went down from 210 to 184. The good guys are up and the bad guys are down! I just noticed today, I'm not huffing and puffing anymore when I climb stairs! I just visited my grandson in Florida and had no problem lifting and carrying his 29 pounds around! The thing I like most about this strength training program is that I DON'T HAVE TO SWEAT! -- Barb
For many years I was in poor health, suffering from chronic depression and anxiety attacks, and often caught colds or other minor illnesses. I would guess that I started a new exercise program about 4 or 5 times a year, but would stop after only a few weeks. Since starting this program 6 months ago, although I still have periodic lapses, they are by far less frequent, and I no longer see them as disasters. I have never felt better on an exercise plan, and have never stuck with one as long as this. -- Adrian
I'm thoroughly enjoying the Strong Women Stay Slim program. I'm ignoring the scales and focusing on a healthy life instead of a low weight. This is a real change in mindset for me, and a very exciting and important one. I have a very demanding job, which is structured so as to maximize the stress in my life. Forcing myself to exercise has already improved my stress management and energy levels - not to mention my relationship with my husband and our sex life! All this in two weeks! -- Margaret
Like so many of your participants, the unforeseen benefits have been extraordinary. I find I am standing taller, not because I have to remind myself, but because my body is reacting to becoming stronger as I work the muscles in various areas. -- Olive
I continue to show great success! It truly is the first program that for me is working! I have lost over 40 pounds; I am trying not to get hung up on numbers. My doctor weighs me every six weeks, the goal, 1/2 to 1 pound off each week, on average. It has been working! I went from a size 26-28 to a size 18! I can hardly believe it. It does get expensive though buying new clothes, but it sure is fun. -- Laurie
I am 53 years old and lost 30 pounds one year ago. I was not able to maintain the loss without a real struggle. I came across your books about four months ago. They have helped me maintain my goal with greater ease. I am really surprised at how I have gained in strength. My first clue was when I went to the attic after doing your program for about two months. We have pull-down steps, and upon reaching the top rung you must take a big step up. I stepped up and - SURPRISE - it took no effort whatsoever. I still watch my diet and exercise, but the strength training allows me to eat more without gaining. My daughter is a cardiac rehab nurse and had been telling me for a long time that strength training was needed. She was right and I have told her so. -- Kathy
I am 47 years old and had been gaining weight rather steadily in the last 10 years - so much so that my health was beginning to suffer. I had not been able to lose weight with any other methods. In fact, it took me a while to even think about beginning your program because of the negative attitude I had acquired toward "dieting." Your approach was very non-threatening and the book held my interest because it wasn't just another deprivation diet program - I could see that it was a lot more than that. When I did start, I found the whole process very painless and enjoyable - even the exercise. Now, I do yoga along with my other exercises and feel great! I have lost 32 pounds and am still losing. Thank you so much - your work has really had a big impact on my life! -- Natalie
Two years ago, I was overweight, had high blood pressure and high cholesterol. I began looking for a health program that would also help me lose weight. At my local bookstore, I bought a copy of Strong Women Stay Slim and invested in a few weights. I also started walking every day. Now, I've lost weight, my blood pressure is consistently lower and my cholesterol is down, with very high HDL levels. I even used to have a problem with acne. Now, I am constantly complemented on my skin that has a healthy glow it never had before. I am passing on a copy of Strong Women Stay Slim to my 78-year-old mother." -- Sandra
Like most of your "followers", I'm sure, I had bought other books and followed other diet and exercise plans, but never stuck with them for extended periods. Your program is the first one I've found that is not only easily doable, but also shows results quickly! I really am thrilled. I actually look forward to my workout days!" -- Karen
I have been doing strength training religiously for over two years now. I feel and look great, and have nice muscle definition. I am now 52, a long-time runner (over 22 years), and it has really helped my running. I seem to be able to run faster without increasing my mileage, but mostly it has helped prevent injuries. One guy in my running club told me I looked like a goddess. How's that for a compliment?" -- Sherry
I am 52 years old and have been on the Strong Women Stay Young exercises for about a month now and feel great! I power walk 1 to 3 miles almost every day and use your exercises every other day. It has been over five years since I have felt anywhere near this great. -- Sue
My goal is to become a personal trainer for women over 40, first time body builders, and women who are intimidated by the gym. I have recently enrolled in junior college to help prepare me. -- Barbara
One of my tennis friends told me about your book. I was training for my first triathlon at 41 years old. That was two years ago. I have done three triathlons now. I'm hooked. I'm also hooked on your program. I think it is great. Easy enough for anyone to use, yet the results are very impressive. I like the way my arms look now. I get comments all the time. -- Mimi
I was in the pool with my six year old when we started goofing around showing off our muscles. I made a muscle with my biceps. He felt it and said 'Wow, Mommy, you are stronger than Dad!' I definitely am not, but it was fun to hear. -- Joan
I have read more diet and exercise books than I want to admit! This is the first reasonable program to adopt not just during a period of weight loss, but for a lifetime. So far, I have lost 22 pounds, and I am up to 10-pound dumbbells for the upper body exercises and 15 pounds in each ankle weight. I am thrilled with how I feel. -- Elaine
I want to share with you an unexpected benefit of your program. I used to suffer some stress incontinence, especially when I was running or playing tennis. I'm sure many of us suffer quietly from this problem. I guess it's one of the consequences of childbearing, I have two teenage daughters. It was putting a damper on my fitness program! Now I find that this is much improved since starting the program. I'm delighted! -- Kathy
One of the most amazing changes has to do with the improvement in my balance. I've never been much of a dancer - always assumed I was just an uncoordinated klutz. But recently I've been keeping my radio tuned to our terrific local 24-hour jazz station and I am finding it hard to resist dancing to the livelier tunes! The fact that I can now do this without sort of tipping over, I attribute entirely to the strengthening exercises. -- Pru
I started your strength training program because it sounded like a manageable addition to my fitness routine. I love it. I am totally amazed with the difference it has made. I feel and am stronger. With your help I hope to be 'pumping iron' when I'm 80. -- Renee
I have been using your program for about 3 months. With the arrival of the baseball season, my nine-year-old son asked me to pitch so he could practice hitting. I was so surprised when I could throw with speed and strength. (I still need to work on my accuracy). He was also surprised. He called me a 'great pitcher'. My shoulder did not hurt. I felt strong. Prior to this I have never been very good at sports. This has motivated me more to continue my program and even add to it. -- Carol
I've always felt conscious of my thick waist and upper arms, but after only a month on the exercises, I wore a sleeveless dress at work and went out to dinner with my husband. I told him that it was my coming-out party for my upper arms! I NOW HAVE A WAIST and I am so grateful to you for sharing this wonderful, simple solution. -- Jo
I feel so much better. I was so sluggish I was barely moving, now I have so much more energy. I have lost 3 pounds and yet have not been hungry, angry, lonely or tired since I began. I have been recommending this program to all of my friends. -- Helen
I had spent my whole life believing I did not like exercise! Of course, I had never tried it. It is just so much easier to live when you feel healthy - cleaning the house used to be a nightmare, now I just whiz through it on my way to something else! I just do so much more stuff - I am just amazed. Really amazed. -- Susan
I love the StrongWomen program. I'm only in my third week, but I feel and see differences already. I'm up to 8 pounds for the dumbbells and I can't believe it. The salesman in the sporting goods store thought I was crazy to buy 20 pound ankle weights, but I've been adding a pound a week and think I'll fill those babies up. Maybe I'll go back to the store and kick him. -- Valerie
Thanks to your program, this is the first time in my life that I have ever consistently eaten a balanced diet. From the first day of starting the weight training, I have noticed a drastic improvement in my posture and self-confidence. I now walk tall and proud for the first time in about 8 years! After three weeks, I am already using 5 and 8 pound weights, and I have lost 3 lbs. -- Peg
I bought Strong Women Stay Slim even though I really thought the slimming part wouldn't interest me as I had lost 26 kilograms (57 lbs.) over a year and have been at that weight for 8 months. Boy was I wrong. Your book explained so much to me. I love it. God bless you for writing it. -- Jacqueline
I'm 48 years old. In March my doctor recommended your book to me. Before I began strength training, my arm would get tired when I washed my hair or even brushed my teeth. I had to 'shoulder' my way through most swinging doors - my hand had NO strength, and my entire arm was going the same way. I was miserable, tired all the time, and just felt elderly, to tell you the truth. -- Jennifer
I am 36 years old and have been active for most of my life. I stopped regular exercise during law school (big mistake!) simply because I thought I had no time. It took me 4 years after law school to finally get back into regular exercise. Strong Women Stay Young was what prompted me to do so. I feel better than I ever have and now do more exercise than I ever did - and love it! I've never had muscles in my arms before. Before I read the book and began weight training I could not do chin-ups or push-ups. It was a joy last fall to finally do a chin-up! I am now up to 10 regular-style push-ups. Now, if I could just get my mom to read the book! -- Leslie
I'm a forty-six-year-old woman with ten children. Finding time has always been an issue for me, but your program is one that I have felt I could and must find the time to do. I now weigh a firm, toned 126 pounds and have the energy to keep up with everything that needs to be done around here, which is a lot! -- Victoria from New Orleans
Five years ago I was very ill with chronic fatigue syndrome. I have slowly improved, but my muscles were very weak. When I first began your program I could not even lift one pound, so I worked without weights. Now, after a year, I am lifting nine pounds on the legs and four to ten pounds on the arms exercises. I am so thrilled and proud to be doing this! -- Gaye from Charlotte
I'm forty-eight years old. Before I began strength training, my arms would get tired when I washed my hair or even brushed my teeth. I was miserable, tired all the time, and just felt elderly. My doctor recommended your book, and I am amaze at what I can do after just three months. -- Jennifer from Palo Alton
I am having such a good time with your strength-training program--I who have loathed exercise in all forms for all of my seventy-eight year. This is something I can do in the privacy of my home, with no huffing and puffing and running around. It makes me feel good and I quite look forward to my little session with the weights. -- Evelyn from Toronto
Both my daughter (twenty-six years old) and I (fifty-two years old) have been on the program for about six months and have not only gained strength but also lost some weight. As we are both scientists, we were impressed that the information in the book was based on the results of published research and was presented in a sensible, rational manner. -- Nicola from Tampa
I was diagnosed with breast cancer in 1996 at the ripe old age of forty and I'm using your book to help me stay strong and healthy for whatever may come my way in the future. -- Kathy from Wilmington
I consider myself very fit and healthy. I cycle an eleven-mile route (with hills) three to four times a week and walk two to two and a half miles the remaining days. Your strength-training program sounded like a manageable addition to my fitness routine. I'm going into week 6 and I love it. I am totally amazed with the difference it has made. -- Renee from Sioux City
I am 52 years old. Last year I began the "Strong Women Stay Young" program and am feeling a whole lot better. And I began roller-blading - for me astonishing! Your findings have given me hope that physical decline is not inevitable. Thank you for what you have done for all women. -- Lorel from Australia
I'm 54, on HRT for 7 years and the only exercise that I truly like is gardening. I love to really dig, and double-dig all of my flower and vegetable beds, but during non-digging months (i.e. October – April), I get very little exercise and usually have lots of aches and pains in late spring. This last spring I had no aches at all (I started doing the weight training in March) and in fact, had no knee pain in the knee that I had injured 20+ years ago. (Usually that knee has plagued me during gardening season.) -- Ellen from Wisconsin
I met you very briefly during the National Osteoporosis meeting at the State House in Boston late last Spring. When I got close enough to speak I said, "You have changed my life!" And indeed you have. -- Eileen from Boston
I consider myself one of your success stories. I wasn't exactly fat when I bought SWSY but I was a 5'6" 27-year-old who weighed 154 pounds and was a size 10 (barely). I am now 123 pounds and a size 4, I weight lift three days a week, and I even run, which for me is amazing. I was so frustrated until I read your books because I just didn't quite have the motivation or know how to get started. Honestly, I am incredibly grateful for how you helped me change that. I had been in good shape in high school but let it all go downhill in my twenties and felt bad about myself for it, but seemed unable to do anything about it. I feel MUCH better about myself now. You don't know how desperate I was to find the right motivation and a food program that wasn't a diet but a lifestyle choice. I'm more grateful than I can say. -- Mary
What a delight to find that 'Strong Women' has a web site. I'm 57 and one of the world's biggest skeptics. Having lost a significant amount of weight 12 years ago, I was dismayed to discover that 14 unwanted pounds had slowly crept back on. I knew it was time to do something before 14 pounds became 20, and 20 became 30. On a whim, I picked up Strong Women Stay Slim thinking I might give it a shot. -- Bernadette
I am a family doctor in Maine. For years I have been frustrated in my efforts to recommend a good physical program to my patients - many can't afford the cost of a gym or fitness center and others wouldn't go even if they could. The winters make it hard to get out and walk. A friend recommended your book and from the minute I bought it I read it straight through. I started the program myself and am becoming fanatic in my praise for the program (I feel FANTASTIC!) I gave the book and a set of weights to my mother for her 71st birthday as an 'osteoporosis prevention kit', and to my surprise, she loves it too. I keep a copy in each exam room in my office, along with some dumbbells I've outgrown, and advertise it at least once a day. I've received thank-you notes from patients for recommending this to them. Thank you - your program is exactly what this doctor is ordering! -- Dr. S
Because I had a past history of eating disorders, the thought of a diet scared me. I didn't want to get into 'How I look' or 'What the scale says is who I am.' Thank you for the permission to begin at my own pace, the permission to change one thing at a time. I began with weight training and enjoyed how quickly I improved. I didn't start aerobics at the third week, but gave myself a chance to begin when I was ready. I started to review my diet one 'bad habit' at a time, changing what I could handle. From November to January, I lost 10 pounds. But more importantly, I feel strong, in control, and I look forward to exercise. -- Jean
My friend Sara and I live in the same condo building, Sara on the 1st floor and me on the 4th. We exercise together and keep the equipment in my condo. We talk, laugh, and take turns counting while the other gabs. One day about two months ago, Sara said she had to wait for repairmen to finish a job, so we would have to postpone or cancel. I told her I had an idea and would be knocking at her door in a few minutes. She said 'But what about all the weights?' and I told her not to worry about it. So in a few minutes I knocked on her door and said, "Good afternoon Ma'am, welcome to 'weights on wheels.' I had gone down to the basement and brought up one of the grocery store baskets the building keeps in the basement to bring up your groceries. So we had our workout and a good laugh! Both of us are joyous that we have kept this up since March 98 and will celebrate in 1999 our one year anniversary." - Mary Lou
I thought about you yesterday on the plane home from Pittsburgh when, all by myself, I easily hoisted my suitcase up into the overhead rack, much to the amazement and admiration of the strapping young man who was at the ready to help me! Thanks! -- Sally (PS: I'm 65 years old.)
In June I came across Strong Women Stay Slim, and decided to start the program. Well! Within three weeks of starting, everyone started saying 'You've lost weight.' When I visited my family, they were surprised and told me I looked great - even though I was only three pounds lighter than the last time they saw me! My mother's lifting 3 lbs. now and very proud of herself. People have started to tell HER how good she looks. -- Mary
I'm delighted to tell you that I gained no weight over the holidays and I'm down 27.5 pounds! My family has been very supportive and bought me dumbbells, an exercise mat, and ankle weights. I am still strength training 3 days per week, and walk/jog every day but a few. I'm still working on that lower abdomen 'beach ball,' but I know it will disappear some day. Several women I work with have bought Strong Women Stay Slim, because I've been such an inspiration! My daughter is almost 14, so it was very important to me to make a healthy lifestyle change and not follow a crash diet or something foolish like that. -- Laurie
I have a petrol-powered lawn mower that has a retractable cord that needs to be pulled very quickly and sharply to start. Over the last couple of years, I have had to wait until my brother visits to get him to start it for me. Well, 2 weeks ago I started it myself after only 2 attempts!! -- Christine
My doctor recommended your book Strong Women. Being 100 pounds overweight and very frustrated with blood pressure and cholesterol high, I went immediately to the bookstore and bought it. Read the book, got the weights and started. Within 6 weeks of changing my eating habits, using your checklist, and exercising everyday, three of those days with weights, I lost 21 pounds and feel great! My blood pressure is absolutely normal. I cried at that doctor's appointment! I was and still am very happy!"change my life. -- Laurie
I first read a book review of SWSY in Walking magazine and was interested enough to buy the book. I have been an avid walker for over 20 years but did not feel strong, especially in my upper body. As I read the book and the testimonials I thought, yeah right. However, I bought some leg weights and dumbbells and started with 3-5 pound weights. To make a long story short, I became hooked immediately. At the end of six months I was up to 20 lbs. For legs and 10-15 for arms combining a workout from the exercises in SWSY and SWSS (and doing a daily set of seven Pilate's crunches). I had more energy and could not believe the changes in my body. I have gone from a size 12 to 8 in my jeans, my "love handles" are gone. My husband loves my new body, I can do a pull up on my son's pull up bar, whereas before I started I could hardly hang onto it. My 18 and 21 year old athletic children say "gosh mom" when I flex my muscles. I love the way I feel, and I have people constantly saying, "You've lost weight." even though I really haven't lost over ten lbs. in about a year and a half period. I am 50 years old and have been doing this for 13 months now. -- Mimi
I just wanted to say thanks for saving my life. My doctor suggested I read your book over a year ago. I finally did it in January. I've been following the 1600 calorie a day plan since then and I've lost 24 pounds!! I've started Yoga and Taebo and I just bought my 10-pound weights yesterday. I now believe that I won't die at 60 like my dad... on the table during his SECOND bypass surgery... and now I won't die like my Grandma, after a stroke that left her paralyzed and unable to speak for seven years. Or get diabetes like both of them!! I was insulin dependent with both my pregnancies... I just didn't want the to happen!!! You have helped me find the way to a health life style! I can even keep up with my 3 and 5 year old now. Twenty-six more pounds to go.. and I know I can do it. -- Leslie
I have been exercising aerobically for many years and just recently added consistent strength training. I was always frustrated that aerobic exercise did not give me the toned, tight muscles I wanted. I cannot believe the difference strength training can make in a relatively short time. I am hooked on it. I am 35 years old, and feel very lucky to be starting with this program at a time in my life when I will be able to halt bone and muscle loss in its tracks! My goal is to be interviewed on TV when I am 92 because I am in amazing physical shape and accomplishing all kinds of volunteer work! -- Teresa
I'm a 46-year-old woman with ten children - yes, ten that I personally gave birth to. :-) I LOVE your book!!!! The careful research and well-presented findings have given me the motivation to finally do what I already knew I needed to do - exercise and stick with it. Finding the time has always been an issue with me, but your program is one that I have felt that I could and MUST find the time to do. I don't mean to brag, but since using your program, I look great! I now weigh a firm, toned 126 pounds, and have the energy I need to keep up with everything that needs to be done around here, which is a lot! -- Victoria
I'm back from a hiking trip in Wales. I walked about 75 miles carrying a 20-pound pack. This is the first time I've carried a pack for so long, and I was worried about it ahead of time. Wales is very hilly, but the pack was never a problem. All those weight training sessions seem to have paid off! In the peat-bog quagmires on top of the Black Mountains, I kept worrying about sinking in and never being heard from again. But we finally got down off the mountain and into a nice hot shower and warm bed. Not a bad way to celebrate being 65! -- Sally
The program works just as described! I was battling the last five pounds that stubbornly would not go even with walking and jogging and doing Weight Watchers. But since starting the weight training I've dropped 3 pounds - with no additional effort. -- Ursula
I am 58 years old. When I was married at 18 my nightmare with weight control began. I have always blamed my excess weight on overeating but I now realize it is also because I have not been as active as I should be. I am still happily married after 40 years and as we look to retirement, I feel this is the most important thing I can do to prepare for that event. I have seen the evidence first hand through my mother. She is going to be 81 next month and after 13 years as a widow, she married her square dance partner in May and they moved to Florida. On the other side of the spectrum is my mother in-law who is the same age but very inactive. She had a stroke early this year and is in a nursing home. I KNOW that exercise and lack of it has contributed to the lifestyles of both these women. As for my previous excuse of not having enough time, even though I am in the midst of being responsible for a massive computer conversion at work, I am telling myself that I have no better way to spend my time than on my health. I also know that the strength training and aerobic exercises will help me deal with the incredible stress I have been under at work. I have done the strength training exercises for several days and I can't believe how much better I feel about myself already. -- Sandra
I am an acupuncture physician in the Ft. Lauderdale, FL area. As you can imagine, many of my patients are in the 50- to 80-year-old range, many suffering from painful syndromes such as arthritis. I have been recommending your program to my patients for months. Those who follow it are delighted. To those who say they have trouble sticking to an exercise plan, I ask them to commit to doing this for just one week. I lend them the 1- and 2-lb. weights. Without exception, all have decided after a week to stay on the program. -- Margaret
G'day from Australia - thanks for getting me motivated to do strength training I love your Strong Women Stay Young book and am getting a lot of friends interested in strength training. Have been going to the gym for years (I'm 52) and doing a New Body class - but the new body has only just started to appear after doing your exercises. Thanks! -- Barbara
I have both Strong Women books. I began an exercise program in March and then added weight and strength training in April. On April 11th I began the "lifelong eating plan" and it has been a lot easier than I thought. I am still on the program, and it's been 9 months now. I am settled at 123 pounds and have maintained that weight for 2 months. I find I can basically eat what I want, including chips or ice cream... all in moderation. Thank you. I feel great! -- Christine
When I penciled in 'Week 25' on my exercise log today, I decided that I would send an e-mail 'thank you.' I wanted you to know how much it has helped my spirit during the months following treatment for breast cancer. Around the beginning of the year, at age 52, I was diagnosed with early stage breast cancer. But I think the biggest emotional boost comes every time I strap on those ankle weights and start working out with the intention of strengthening my bones and muscles for the years to come. Your Strong Women program and the aerobic walking I complement it with is my way of saying every day that I truly believe in that future. Thank you very sincerely for the good work and thought which have made your program so easy to use. -- Jeannie
Two years ago February I started a strength-training class for the women in my church over 50. We had to include men in it about a month later. It has since grown to where we have 25-40 people who come to work out either 3 times a week (M-W-F) or 2 times a week (T-Th). Altogether we have over 60 people working out, ranging in age from about 50 to 90 - average age is probably 75+. We have a great time! I hear so many inspirational stories from them - from the lady who had no balance and couldn't stand without holding on to something (got her balance back within a couple of months) to the little lady who can get her pantyhose on easier after 3-4 sessions!! It's great! -- Nancy
About 2 ½ years ago I found your book at the bookstore and after reading it tackled the program with great interest and enthusiasm. I had recently remarried and am leading a much more physically active life style (then at age 45), but was limited by my lack of strength and stamina. -- Ellen
When I started the SWSY program, I used 500g weights (due to my back and other health challenges). I am now doing the SWSS program, using 1kg & 2kg weights, plus 3kg weight for the biceps curl. It took a couple of months before I really started to build strength, but now I'm doing great. -- Jacqueline
Two years ago, I weighed 68-70kgs. My blood pressure was 140 over 90. My cholesterol was 6.9. I began looking for a health program that would also help me lose weight. I didn't have much money and lived too far from a gym anyway. At my local bookstore, I bought a copy of Strong Women Stay Slim and invested in a few weights. I also started walking every day. Now, I've lost 20kgs. My blood pressure is consistently 120 over 70, and my cholesterol is down to 5.2 with very high HDL levels. -- Laura
I have read your April newsletter and find it GREAT! I am over 50 and try very hard to stay fit. In fact, I am race walking in a marathon to help raise money for Leukemia and Lymphoma, myeloma and other blood related disease research. I would really appreciate it if you would let other women, especially women of color, know that they can challenge themselves, stay fit and help others. Peace and Blessings -- Merian
Dr. Nelson, I wanted to send you a fan letter!! May 17, 1995, while being seen at Mayo Clinic for an unrelated problem, I was diagnosed with severe osteoporosis. I didn't believe it so I had the bone densitometry repeated at another facility, which duplicated the results exactly. By happy coincidence, at the same time I heard a news article on the radio that reported your study, published in JAMA in December 1994. I conferred with the physical therapists at my local rehab, and also with my doctor at the Mayo Clinic, who were happy to help me devise a personal exercise program in sync with your study. I religiously followed this program of weight training and walking. When I discovered your book, Strong Women Stay Young, I was able to continue lifting weights at home, which saved me a trip to the gym several times a week. I am delighted to report that my latest bone density study showed [great improvement]. Of course, my physician's assessment in follow-up the last 4 years has always been, "excellent response to Fosamax," which I'm sure is true. However, I am convinced that your exercise program has significantly contributed to my bone density moving from severe osteoporosis to osteopenia. I am not a statistician, but moving from two SD below the mean, to 85% of expected peak young adult bone density sounds plenty good to me. Thank you for your considerable contribution to my health and ability to maintain my lifestyle both now and in the years ahead. -- Betty
I wanted to let you know how much your book has helped! I started the exercises in January (I'm 54 years old, work full time) and feel much stronger, more energetic, and thinner! (Only 6lbs thinner but that has translated to old jeans that fit.) Now I use your exercises as the base and continue with others from the past classes, etc. But your book was the starting point -- so thank you! -- Kristel
About two years ago, I purchased both Strong Women Stay Young and Strong Women Stay Slim. I read both on a regular basis. I especially like the fact that Strong Women Stay Young has the corresponding exercises for use at a fitness center with machines. I am morbidly obese. Since September of 1999, I have lost 40 pounds. With the combination of walking and the exercises from SWSY, I feel much better. Thank You. I hope that when you do a revision of SWSS, that you will add to it the corresponding exercises for use at a fitness center. -- Mary
Thanks for your reply to my question [about exercise intensity]. Since asking the question, I stepped up my days to 5 days a week plus weekend gardening and am beginning to see results. I did feel better but that was it. I have already begun all of your suggestions and am convinced this program will work for me. My key was in not exercising every day and at the intensity level I need. Evidently I am stronger than I thought and was -- working up to 8-10 lb weights and should have been going toward 12-15 lb, which I am now using for some exercises… So, as I learn more about my own body, I'm making progress. Thanks again for your help. -- Karen
Last summer one of my sisters gave another of our sisters, who happens to be a nun and was going through chemotherapy, a copy of Strong Women Stay Young. Our sister the nun was so pleased with the book that she started a group exercise program for the other nuns living in the same community home. The response has been fantastic, at least 12 nuns participate on a regular basis. Our sister is now living somewhere else and the exercises are being lead by an 80-year-old nun. Most of the nuns are in their 70's, 80's and even a few in their 90's. It was great to see these women participate and have such a good time doing it. The comment that struck me the most was 'I can get out of the chair on one try'. Many felt renewed energy. Thank you. -- A Sister
I enjoy your newsletter and all the success stories buoy me up. I am 66 years old with a history of 15 years of rheumatoid arthritis and many surgeries. I couldn't go up stairs without the handrail and was weak in all areas. After reading your book I couldn't wait to get the weights. Although I belonged to a fitness center, I hadn't gone regularly because I didn't have a plan. I took the book to the gym and had them show me all the machines in the book. I started following the book and immediately started to see improvement. Before, everyone (including my doctors) had told me to use only the lightest weights. Now when using the most I can lift, I have improved so much that I am motivated to keep it up, where I never could do that before although I knew exercise was good for me. Thank you for the motivation. -- Sue
I was watching Later Today, today, and saw Dr. Nelson. She gave your website while she was talking. I was very impressed with her and am very pleased with the site. It is a wonderful contribution for educating us, the patients. It has inspired me to start my exercise program today. I am a 57 years old Caucasian woman, have survived breast clinic, weigh only 93 lbs, and 5'1" tall. I am taking calcium with vitamin D, have had the bone density and have lost very little bone loss at this time. I plan to talk to my doctor about possible taking the medication to help prevent bone loss. I hope to strengthen my muscles and bones for the rest of my life. Our son is a doctor at Johns Hopkins, in Internal Medicine. He is very much trying to get patient education available to the general public. He will be very impressed with your sight. I'm sure he will recommend it to his patients. Thanks for a great job. Thanks to Dr. Nelson for the time she spends on her books to help us be able to help ourselves. -- Marion
A friend introduced me to Strong Women Stay Young about 2 years ago. At that time I was 58 and having trouble walking across the floor when I first got up in the morning. I had lots of aches and pains and general lack of endurance for even simple exertion. I bought dumbbells and 20-lb. leg weights and got started sporadically. Once I saw a difference, I began the program in earnest. I am up to 10 and 12-lb. arm weights, 17-lbs. on the leg weights. I now weigh 35 pounds less, can keep up with much younger colleagues, the aches and pains are completely gone, and I just had a completely normal bone scan to check for thinning. At 60, I feel better than I have in ages. Thank you. -- Nancy
I am so excited about Strong Women Stay Young! I just bought it and the Strong Women Stay Slim book and was so pleased to see there was a web site. Now that I have gone to the web site, I am even more excited. It is so great to see how to do the exercises with your animated exercise. I am a visual learner so it is really great for me! Please animate the rest of the exercises you have listed. I am also waiting for the virtual trainer - what a wonderful service! I am also recommending the books and the web site to my sisters and friends over 40 - we are all going to feel better, thanks to Dr. Nelson. Thank you! -- Anna
I wrote you about a year ago to tell you how I appreciated the information you gave in your first two books about strength training. The exercises I did at home coupled with Weight Watchers made me look and feel better than I had in years. Actually, I look better now than I ever have before. However, as age is creeping up on me (I'm 41), there are a few creaks here and there, but I know that compared to many women my age, I'm doing great. I wanted to let you know that I finally bit the bullet and joined the Y last winter. I've been taking power yoga classes twice a week, which has improved my balance and flexibility tremendously. I have also started using the strength machines. I use them only once a week, but the improvements I've seen are incredible. I don't know if it's just the strength training, or that coupled with the power yoga, but I have dropped a clothing size. I am now in a size 8 which I have never seen in my life! My actual weight has not changed. I have sung the praises of strength training to all in ear range. They know, but it is hard to get motivated. I have, however, shown a co-worker how to use the strength machines. She wants to get back into the smaller size clothes of a few years ago. She's motivated, and I hope she keeps up with it. I know it will work. -- Carolyn
My gynecologist placed me on the program last May. I have lost 22 pounds and went from a size 12 (tight) to a size 6. I have had a successful time with the program and have started a group of women in my church on the program. We meet every Saturday morning. The reason I am so thrilled with my success is that I went through intense radiation and chemotherapy to fight cancer. It left me very depleted and weak. I had tried for 5 years to get some kind of energy and take off the fat. This was the magic bullet. I also developed osteoporosis. My back had a terrible hunch and it hurt all the time. It is much straighter and doesn't hurt at all. On May 6 I will be doing the 20 mile walk for hunger. Without this program I couldn't even walk down the street. I feel this program has help me navigate through all the problems that premature menopause put on me. I would be glad to share my story with everyone and anyone. Especially because I feel that women who have battled cancer feel so defeated and like they will never have their life back and I want to encourage them that they can! I have had complete success in taking and keeping the weight off. -- Carolyn
Three years ago a trainer loaned me one of Dr. Nelson's books to read. I had just been diagnosed with diabetes. Now I was in really bad health, because several years ago I had developed high blood pressure and cholesterol problems. I read the book from cover to cover. And there are not enough words to describe how inspired I was. I began strength training at 62 and ever since then, I've been faithfully doing it. It has done wonders for me. The strength training, cardio exercises and lifestyle change have done wonders -- all of these things keep my blood sugar levels next to normal. I don't take any oral diabetes medication or insulin at all. I'm 64 years now and I'm proud to say that Dr. Nelson's teachings on strength training have given me a new body, which gives me a youthful appearance, not to mention the strength I now have. -- Adelina -- Susan
After 8 years of despair that I would never be able to 'get my body back' after menopause, I discovered your "Strong Women" books and I was ignited! This was the information I'd been waiting to receive--that no matter what my age (I'm 54 now), weight training would help me build strong muscles and bones, tone up and lose weight. And it's true! I joined a good gym through my job and in 2 months, I've lost 13 pounds and gained strength, suppleness and balance, using free weights. But the best of all is, I've regained my self-confidence to keep it up and go further. And the focus I've been practicing in lifting weights is another 'bonus' that I use outside the gym all the time. Thanks again for your wonderful work! -- Alia
I have been thinking of writing to you for about a year but am only now getting around to it. My purpose is to compliment you on your outstanding book, Strong Women Stay Young. In my opinion, you should get some kind of national prize for your work, because it changes the entire way one looks at aging. Also, of course it works! -- Timothy
I have been doing your strength training program from ‘Strong Women Stay Slim’ for just 2 weeks every other day. I have already progressed a lot. Within 2 to 3 days I felt more self confident, and from the first session I felt more ‘alive.’ I now already feel flirty and even more full of desire for my husband (I am a young looking 56), and I think I already look slightly trimmer. I definitely have more energy -- gardening and walking more efficiently and am more outgoing. And my face when it looks back at me in the mirror is actually brighter and prettier!! After my last session I had a really super feeling. Although I was ready for a rest, I sat back completely relaxed while experiencing an electric charge or current from head to toes, outside and in. It felt so good and lasted a while. My aims are firm arms after decades of hiding my flabby upper arms, and to lift and tighten my ankles, calves, thighs and buttocks before my holiday…thank you for writing such an important book. -- Mary
I have been following the exercises in Strong Women Stay Young for 3 months and have made remarkable progress in so far as the osteoarthritis pain in my hip has improved to such a point that I cancelled an operation for a Total Hip Replacement. -- Elizabeth
Since January 9, 2001 I have done the strength training 2-3x/week. I am a Parish nurse who leads 2 groups. One group is at my church where I have a volunteer Health Committee with four R.N.s. The other is a volunteer effort in my hometown. I first read about your work in Reader’s Digest in September 1998 and used it on our church’s Health News Board. Then my daughter, who is a certified exercise trainer, gave me your book for Christmas in 1999. She was very concerned about my health. Then my hospital started a 12-week strength-training program in the spring and fall. I attended a few classes to learn how to lead a group and after I retired from full time nursing, started the above-mentioned groups. -- Phyllis
While being seen at a clinic for an unrelated problem, I was diagnosed with severe osteoporosis. I didn’t believe it, so I had the bone density repeated at another facility, which duplicated the results exactly. By happy coincidence, at the same time I heard a news article on the radio, which reported your study. I conferred with the physical therapists at my local rehab… who were happy to help me devise a personal program in sync with your study. I religiously followed this program of weight lifting and walking. When I discovered your book, Strong Women Stay Young, I was able to continue lifting weights at home, which saved me a trip to the gym several times a week. -- Betty
Thank you for all of the exercises that appear in Prevention Magazine each month. I photocopy them, put them in a binder and take them to the gym where I use them. It is making a tremendous difference in how I feel and how I look - before I was doing exercises on equipment, but I find that the weights you suggest using are much better for developing strength. By the way, I am 63 and have been working out for 10 years. I also thoroughly enjoyed your appearance on Oprah. Please keep developing exercises and promoting strong women!. -- Catrina
I just wanted to let you know how successful your Green Sauce recipe was in my nursing home today. The residents loved the taste and the aroma. We served it over baked fish and chicken and even over the pureed fish! Thanks for the idea. -- Jean
I am a County Extension Educator in Pratt County Kansas. It is a rural county of slightly over 10,000 residents. I have been doing this work for 32 years, 30 of them in this county. I was so inspired by reading your books that I started lifting myself. It was an instant 'I feel better, this is wonderful' experience. As I continued to lift in my home, I kept thinking how can I share this will some of my clientele? I worried about the cost of the weights but started sharing my experiences in my weekly news column. I then decided to offer this as a class… The first group started October 24, 2000. I found a local fitness center that offered to order the weights for a great price. -- Jean
I have 3 of your books and thought you might be interested in my story. I was diagnosed with osteoporosis at age 67 (-3.7) and advised to exercise and lift weights. I had lost 4 inches and did not realize it. However, I did as I was told (also took Fosamax) and last year at age 69 entered my first [body building] competition. Now at age 70, I have 7 trophies--including one given to me as 'most inspirational.' -- Doris
I just want to express how much I love Strong Women Eat Well, as a matter of fact, the entire series. I have read them, and shared them all. I was so happy to find the website as well. I have joined Weight Watchers to lose pounds and be healthy. I am combining the healthy information from the "Strong Women" series to the program and so far so good. -- Peggy
I am writing to thank you for your work with women. I first discovered you 3 or so years ago when I came across an article in Reader's Digest. I began doing the exercises in the article and they changed my body and my life. I have all of your books and I am always buying more because I hand them out like the Gideons do Bibles. -- Michelle
I am so grateful for your research and writing. I first picked up Strong Women, Strong Bones a year ago after I had gotten an osteopenia diagnosis. I was encouraged by what I read, and then started reading Strong Women Stay Young. I can vouch for the message you are encouraging women to embrace in this work. A year ago I began a strength building program with a trainer. This has made an incredible difference in the quality of my life: I no longer ache when I get up in the morning; my bone scan indicated positive results a couple months ago; I feel 200% better, with more positive self-esteem and more energy to pursue interests; even my creative juices are flowing free again! I am more conscious of better eating habits ... and it is not a burden, since I KNOW what a difference it makes. I am giving your book to my five sisters and eight sisters-in-law for Christmas. What better gift than to say 'I want the very best life for you, too!' Thank you! Thank you! Blessings to you always. -- Patty (I am 59 years old)
It was a great pleasure to see you at the talk today. I was sitting with a group of friends who had never heard you speak before, and a lot of what they heard today made them gasp. I've heard you and others from Tufts for a number of years now, and I've had great success with my strength training program, but seeing the statistics, photographs, hearing anecdotes - all of these illustrations of the directions our bodies take without intervention as we age - give another strong boost to my commitment to regular exercise. -- Susanne
It was great meeting you in person in Rhode Island. I’ve wanted to tell you what an impact you’ve had on my life ever since I picked up your book Strong Women Stay Young. I was looking for mystery novels and don’t know what drew me to the Health and Fitness section nor why I picked up your book. I am glad I did! -- Ruth
I am the coordinator for a Senior Exercise Program, which is based totally on your Strong Women Stay Young exercise program. Our program is funded through our local Office for the Aging and we currently have over 800 seniors in our program. We began the program 5 years ago as a pilot program in 10 of our Senior Nutrition/Friendship Centers and the program has grown ever since. It has been the most successful program we have ever offered to our seniors, and we continue to give Miriam Nelson and the Tufts University Strong Women Stay Young program all the credit. We have 44 different classes located in churches, town halls, senior housing facilities, and community senior centers in small towns throughout Dutchess County. -- Jean
The gift of my first Strong Women book was the best gift received in recent years!!! The use of weights have brought much joy and continued good health to my life. The monthly newsletter and the information contained therein keep me well informed. Thank you for the information. -- Joanne
When I last wrote to you I told you that your book, Strong Women Stay Young, changed my life. I can now report that it undoubtedly saved my life. I returned from ten days in hospital just a few days ago with pneumonia requiring aggressive treatment. My physician was shocked I got so sick because I am in such good shape, but it was my being in such good shape that pulled me through. After all, I'm 75 and had I not had good cardiac output and endurance I would have not done as well. I'm really doing quite well now. It's killing me that I lost so much muscle tone in such a short time, but I will build it up starting over with your exercises as soon as I can get to my gym now that the stitches have been removed. I am using the free weights a bit now. I am going on our condo's treadmill twice a day gradually building myself up, stopping short of being tired, and yet now am up to 8 minutes at 2 miles per hour twice a day. I already feel the difference. I am very motivated and know I will get back to where I was. I keep telling you it was the way you motivate people in your books that did it. -- Rheba
Almost 2 years ago, I was diagnosed with breast cancer. After surgery and a summer of radiation, my GYN suggested a bone density test, which showed osteoporosis and prescribed Fosamax and suggested your book, Strong Women, Strong Bones. It was all a bit much for me - I was still reeling from the cancer diagnosis and all that involves. And so, although I did increase my exercise a bit, I never really had the incentive to strengthen bones or muscles. Until now, that is . . . this year I will be participating in the Avon Breast Cancer 3-Day walk from Fitchburg to Boston. It is a 60 mile walk! And how do I train? By walking, of course! The walk dates are from May 17th to the 19th. Before then I need to be pretty comfortable with walking 20 miles or more for at least two consecutive days. I am doing well with this. My health is good, my legs are strong and I have not had any blisters yet! (I credit good wick-away- moisture socks!) So I think that by combining strength training and the walking I just might be able to do this 3-day walk! The incredible thing is how energized I feel after a 14 mile walk - my legs feel a little tired but recover quickly. Anyway, just wanted to share what is getting me moving these days. Thanks for your monthly newsletter. Also for your endorsement of Stonyfield yogurt - I've been eating it for years. -- Irene
I thought you might like a bit of a success story. Even though I must qualify it, I still think you might be interested. I had an opportunity to get a free BMD test yesterday. It was the ultrasonic, not the x-ray; but I thought it was worth the time, since time was the only expense. I have been active all my life, and I probably have better than average genetic background; nevertheless, I think that the fact that I've been doing your SWSY and SWSB exercises since the beginning of September must be part of the reason for my good score. My T-score was +1.3 and I'm 72 years old. -- Tricia
Two years ago, at the age of 59, I was diagnosed as being osteopenic. This came as a complete shock to me as I thought I was taking adequate amounts of calcium and exercising on a regular basis. Obviously not. A friend, who was diagnosed with osteopenia a few months before I was, gave me your book, "Strong Women, Strong Bones" which I read religiously. I bought the recommended weights, joined a gym, and increase my calcium intake. I was not able to tolerate Fosamax so I could not rely on medication to help increase my bone density. -- Susan
I just want to tell you how great the "new" site looks - wow! I bought my first Strong Women book back in 1998 and subscribed the newsletter in March '99. Already at that time I really admired the encouraging spirit of your site and the newsletters, but "forgot" the program, when for some reason the newsletters stopped popping into my mailbox in August '99. After that I have been doing a little this and that - aerobics, running etc. - on an irregular basis, but no strength training. Right now I want to lose some weight and decided to dig out your books and those dumbbells again to boost my metabolism. I figured out the best way to get started would be by finding out whether you're still maintaining your site, for though I have three of your books (Stay Young, Stay Slim and Strong Bones), I found the newsletters very inspiring and encouraging last time I followed your program. Well, you still have your site - and WHAT A SITE! Those moving images are just so COOL! Now I'm so thrilled and inspired about starting the program again, I'm absolutely sure I will succeed in both the strength training and in losing those ten pounds. -- Anneli
I subscribe to your newsletter and have purchased your book "Strong Women, Strong Bones." I have been following your advice for the past 2 years, and I feel great! I am 57, have advanced osteoporosis and to boot, Epilepsy (tegritol for about 10 yrs). However, with exercise, I have built muscle on my body. -- Kathy
First, I would like to say that I really enjoy your website. Aerobic exercise, nutrition, and weight training have always been a part of my life and very interesting to me and I would like to thank you for an informative website. -- Kimberly
I don't know to what extent you personally get to answer your email, but I had to write to tell you how wonderful and life altering the book Strong Women Stay Young has been for me. I am 42 years old and the past 3 years have been devastating. At 40, I was pregnant with twins, identical girls. Our one girl, Lauren died and our survivor Maggie has CP. Needless to say, as a fellow mom, you can imagine the heartache. With emotions running high, scars of an emergency C-section and emotional eating, I gained lots of weight and my body was forever changed. Enter your book. The concept of increasing muscle mass made instant sense to me. I have been following your recommendations for 6 months and can really feel a difference. For the first time in a very long time I feel as though my energy is returning and my body wants to move. Thank you so very, very much for such a terrific book. I found the information to be easy to understand, concise and easy to implement. -- Debra
I enjoy your newsletters and recipes, although thankfully I do not suffer from osteoporosis (hopefully never will, thanks to the knowledge gained from being aware of it, thank you), at age 46. Yet, I do face other challenges (namely, weight gain, high blood pressure, high cholesterol), which your practical advice helps to deal with and successfully conquer, with help from some drugs and eliminating others. I always pass the newsletters on to my mother too. -- Kimberly
I looked at your sample exercises on this miraculous discovery that exercise helps arthritis. You should have consulted me many years ago. I have been doing all these exercises and more for many years and am a strong believer that the exercising is the only reason I am still walking. I have a daughter who has one knee "going bad" and have tried my best to get her to do exercises but what does a mother know anyway? I am now 60 years old and I certainly cannot throw my pain medications away. I have also learned that heat is a great help. If enough of my body is hurting, a soak in a hot tub of water helps -- a hot tub would probably be better but unfortunately I don't have one and cannot afford one! Right now, I have no cartilage left in my knees and my back gives me fits all the time; however, there will be no joint replacement for me because of a number of health reasons. So I am stuck doing the best I can with no miracles! Thank you! …Keep up the good work, but I guess I woulda put you all out of a job had you consulted me prior to your study! Sorry. -- Patsy
This message is for Dr. Nelson and her coauthors of Strong Women and Men Beat Arthritis. This book has changed my life. I'd read everything I could find and made appointments with two rheumatologists in an attempt to get (1) an exercise routine that could help reduce the pain in my knee from osteoarthritis and (2) answers to my questions about nutritional supplements. But I wasn't satisfied with anything I learned till I read this book. What I found there answered not only those questions but also questions I didn't even know to ask. -- Marilyn
At last a thorough, explicit book on weight training for the lay person. It totally makes sense. I have been using dumbbells regularly with no sense of continuity or know what I was doing but I was consistent with my few motions and low and behold my last years bone density test showed my spine improved. Now with a definitive program and the added lower body concentration, my hips are bound to improve. I only wish the two times I had gone to rehab that they had given me something of this kind…Thanks so much for this book and I just ordered your other two books. They can only be of additional help. -- Ruthella
I'm not sure which details will be relevant to you--but here's a little history. I'm 56 and weigh about 135 lbs and am about 5'6". I had an early menopause at 43. I monitored my bone loss for each of the first 5 years and then, since it had gone down significantly, went on estrogen/progesterone. Then I stayed on it, with several breaks (for a benign breast biopsy at one point, and frequent headaches at another) until two years ago. On Premarin, I regained 3 years of lost density--I think in just one year, but I 'd need to check my reports to verify that. I tried other forms of estrogen and progesterone too to try to deal with the headaches. Two years ago I finally decided to stop because of the headaches and my fears of the breast cancer risk. -- Naomi
I'm 53, and while I've been fairly active throughout my life, I've never felt particularly strong. Early this year I read some of your books and started regularly lifting weights. Starting with soup cans, I progressed to lifting 8-lb weights. I lost some weight, and knew I was getting stronger, but didn't know exactly how strong I had become. -- Terri
I read about Strong Women Stay Young in the science section of the New York Times, ordered it, and have been following your program for several weeks now. The organization of your book is exactly what I wanted and was not getting from the program I made up. -- Constance (PS: I am eighty-four)
Since my last note to you I am still competing in bodybuilding - just received my 12th trophy at Hurricane Bay (First Place, Women over 50) and will be doing the Florida Masters in Tampa this coming Saturday. If you don't remember me I am the 71 year old with a T-score of 3.7, who started lifting weights at the age of 67 and have just benefited so much health wise, strength wise, confidence level, emotional level, etc. P.S. latest bone density is 2.9. -- Doris
I love your books, I find them so inspiring. I have had rheumatoid arthritis since the age of 10 (now 41) and becoming strong makes me feel that I don't just have a miserable old age to look forward to. -- Pip
I am 58 and 10 weeks ago my doctor diagnosed osteopenia. My doctor suggested that I read Strong Women Stay Young. I read the book without delay and I am now in my 9th week of the strength training exercises. I train twice a week with free weights at home. In the 9 weeks I have reached 4.25kg each arm with the dumbbells and 6kg in each ankle cuff. My goal is to not only arrest the osteopenia, but reverse it! -- Lesley
I had been doing the 'Strong Women Stay Young' programme for nearly 12 months, with results that pleased me beyond expression, when I injured my foot quite badly. As an informal caregiver, I couldn't afford to have plaster cast on the foot as I needed to drive 120 miles to my mother, so I carried on with a pressure bandage. That put a stop to the lower body work. My mother then broke her neck of femur, which left me 120 miles away from my weights, and how I missed them! Leaving the boring details aside, this week I got back to my weights. I dropped the leg weights from 15 lbs to 11 lbs, and the free weights from 5 kgs to 4kgs, and did the exercises at a reasonable level of effort. Pretty mundane, but the reason for writing to you is th |