Training Session - Week 1

Warm up treadmill 10 minutes

Chest Press 10 lb weights - bent arms laying down on bench, raise and lower, count 12;

In between each set, squatting then standing, bending to floor then snapping weight up 12 times. Hand facing toward front., three sets of both.

Squats, 12 count ... in between lunges, 12 count, three sets of both

Step ups or jumps onto platform, 12 reps three times

Run for 5 minutes

More squats and lunges - 3 sets 12

More step ups - 3 sets twelve

Run for 5 minutes

Bicep Curls/Shoulder

Tricep Extenstions - weight bench - overhead - laying down, putting weights by ears by bending at elbow; lift weights to side like wings - 3 sets 12 of each

Stomach - medicine ball twists; leg lifts on machine - 3 sets twelve

Push ups - 3 sets twelve (a great goal!)

The Nine Laws

Recently I came across an interesting article from the January/February 2006 issue of Women's Health magazine (http://www.womenshealthmag.com/) There is so much confusing information out there, especially about what really matters when you are trying to lose weight, firm up, and improve your health. Here is a reprise of the nine basic truths. For full text, see their web site.

1. Carbs don't matter, calories do. Set a daily calorie limit, using an online tool or basic math. 3500 calories equals one pound. Burn more calories than you take in, and you will lose the weight.
2. Don't crash diet. Losing weight slowly helps you keep it off.
3. Focus on food over exercise. Exercise is important, but limiting your caloric intake is most important.
4. Pump up the volume with fiber and water. Choose foods wisely. Fruits and vegetables are bulkier and more satisfying. Eating more fiber helps you eat less over the course of the day.
5. When you eat, make that all you are doing. Take your time.
6. Standardize your eating - eat at the same times each day, and stick to a calorie limit per day.
7. Be mindful of what constitutes a serving. Divide up your food before you dig in.
8. Use meal replacements such as Slim-Fast and SmartOnes strategically. They are an underutilized tool that can help you avoid Dunkin Donuts and the snack table at a football party.
9. When you diet, do it for life. Create strategies that work for you so they can be maintained. Add exercise to maintain, both aerobic and weight lifting.

Women's Health magazine seems to have a common sense attitude toward weight loss and maintenance.