Lean and Hard

Not discussing unpleasant people here, although they should be given a wide berth. We're talking about creeping weight gain.

Things have a way of catching up to us when we stop paying attention. The cute little wildebeest foal kneels daintily to sip cool water from the Nile river. It's not focusing on its surroundings for the moment, the water is just too delicious not to enjoy the pleasure of slaking its thirst. Sadly, you know what happens. The ravenous, 20-foot crocodile has been creeping up, closer and closer until...the little foal is now afternoon tea.

If you stop paying attention to your fitness, guess what? The fat will get laid down, cell by cell, not calling attention to itself, as stealthily as a Predator drone seeking targets of opportunity
over Afghanistan. You don't really notice anything wrong for awhile. But eventually, when your clothes start feeling a bit tighter than usual, what happens? You blame the dry-cleaner.

Some of us don't start to really show weight gain until it gets to 30 or 40 pounds. When it gets to the point that we can't deny the truth any longer, we  feel discouraged and defeated. How am I going to lose this 40 pounds? Dieting is a waste of time! I'm OK the way I am! Etc.

The only way to avoid this unhappy outcome that I have found is to beware the creep. I have to stay on top of it or it will get so out of hand that the difficulty of fixing it seems overwhelming. It's so much easier to trim off 5 extra pounds than it is to confront and defeat 50 or more.

So take my advice and beware the creep!

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The Fight Against Cancer Includes Exercise - by Melanie Bowen

At the moment of receiving the initial diagnosis, cancer begins taking its toll on the body and the mind. The stress alone involved with hearing the news can be devastating. In addition, enduring subsequent treatments and medications all cause an emotional, physical and psychological strain. Numerous studies indicate that when cancer patients engage in some type of physical activity from the beginning they gain numerous benefits, aid in a quicker recovery, and improve the overall quality of life.

Light Exercise

When undergoing aggressive treatments for mesothelioma or other lung related cancers, even light exercise often makes a world of difference. Light exercise involves any repetitive physical movement that does not alter an individual’s breathing pattern. The activity does not cause shortness of breath and one may carry on a conversation while performing the exercise. The regimen is also not so strenuous that it causes perspiration.

Walking is a great example of a simple light exercise. The activity improves overall muscle strength, inhibits bone loss and helps combat the fatigue that patients commonly endure secondary to chemotherapy. Walking also offers emotional and psychosocial benefits, as individuals feel a sense of accomplishment. How often and how far patients walk depends on individual tolerance. Start by simply walking to and from the end of the block, and gradually increase the distance. Walk with a friend or a family member. This type of exercise proves especially beneficial for patients with cancers affecting the lungs.

Moderate Exercise

Patients finished with cancer treatment often begin some type of moderate activity, which helps regain strength faster. These activities typically produce perspiration after repetitive movement for 10 minutes. Respirations may become faster, but the exercise does not render the individual breathless. During the activity, one should have the ability to carry on a conversation without difficulty.

If patients are physically ready to take on a moderate level of exercise then water aerobics should be a consideration. Community swimming pools often offer this type of exercise class. The movements performed while in the buoyancy of an aquatic environment improve overall cardiovascular fitness, circulation and flexibility while increasing bone and muscle strength. Since water aerobics is considered as a low-impact exercise because being 90% lighter in the water, there is less stress placed on the joints. As a result, this exercise may be ideal for those with joint complications.

Advanced Exercise

After having regained strength and endurance from moderate activities, individuals typically progress to a more advanced level of exercise. These activities help tone the body and may aid in weight loss if needed. Aggressive exercise causes deep and rapid respirations. Perspiring begins after a few minutes.

Implementing a weight-training regimen further improves muscle and skeletal strength and enhances cardiovascular fitness when performed correctly. Although you may feel as if your body is ready to do more, when beginning a weight-training program it is important to not forget to start slowly and that healing is a gradual process. Get guidance from a physical therapist or seek advice from a trainer at a local gym. The type of training cancer survivors may attempt largely depends on the type of cancer and treatment individual patients endure. Coaches or therapists have the knowledge and expertise to create a program that targets specific areas of the body depending on a person’s strength and weaknesses.


Other positive aspects of continuing some type of physical routine throughout the treatment process include increased energy, a better appetite and a more restful sleep. Researchers also find that exercise often helps combat the discomfort and unpleasant side effects of chemotherapy and radiation treatment. Before beginning any activity, always consult with your personal health care provider. Exercise and physical activity may not be a cure for cancer, however it should be considered as a crucial component in the road toward recovery.

Editor's Note: Melanie is currently a Master's student with a passion that stems from her grandmother's cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness.  To read more from Melanie, visit her blog for the Mesothelioma Cancer Alliance. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.

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Being overweight, not to mention morbidly obese, created a multitude of inconveniences and lifestyle restrictions for me, as it does for millions of Americans. One of these restrictions was the hassle of air travel.

Faced with the difficulties for an overweight person of walking through miles of airport corridors, as well as the discomfort of too-small airline seats, many simply give up on air travel altogether. It had been almost a decade since I last traveled by air. The thought of the challenges I would face was simply too overwhelming.

Now that I'm back to a healthy weight and level of fitness, I recently rejoined the air-traveling public, and the experience was a tremendous boost to my motivation to stay healthy and fit.

Walking through the airports was easy and comfortable. I fit comfortably in the economy-class seats. The seat belts had lots of extra length to cinch tight. And I wasn't embarrassed to be seen by the people at the other end.

You have to find motivation wherever you can, and for me, being able to travel comfortably is a biggie!

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Let's face facts: Gym music generally sucks.


I find myself wondering, when subjected to the indignity of having to hear what's coming over the hidden speakers, where do they find this music? There was one gym I worked out at years ago that had romantic soul music playing in the background. Talk about de-motivating. I felt like superman in the presence of a metric ton of kryptonite.

This is why you have to bring your own music to the gym. Good music takes my workouts to the highest levels and pushes my pace and intensity. I don't understand the neuroscience behind this phenomenon. but it's totally real.

So here's a new entry into the smartphone market that's specifically designed to motivate you: FIT Radio.

Check out the video to see it in action:




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