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Mon, Oct. 14

Step 9 to a healthier you: Exercise is King, nutrition is Queen

This is an older picture of my Niece, JK Stephenson. She loves to play in my weight room when ever she comes to visit.

This is an older picture of my Niece, JK Stephenson. She loves to play in my weight room when ever she comes to visit.

Step 9 is to start Strength Training. Strength training will help to build muscle which will help you look better, feel stronger, and will really help with weight loss because one pound of muscle will burn six calories in a day, where fat only burns two measly calories.

Strength training's benefits far outreach just the great aesthetic benefits to the body, because it also helps to maintain neuromuscular responsiveness, hormone function, tendon, joint, ligament, and bone health.

The lymphatic system, which provides our body's with immunity to many, many viruses, and bacteria's, and even some cancers, is dependent on muscular contraction to create movement of fluid in the lymphatic system. Have you ever noticed that sedentary people are ill more often than those that are more active?

Jack Lalanne strength trains every morning. He is a wonderful freak of nature and I mean that in the most sincere way. What an inspiration! I can only hope to have a fraction of his energy at his age. What's his secret?

"Exercise is King, nutrition is Queen, put them together and you've got a kingdom." Wow! What a statement.

If I haven't convinced you that you need to start strength training yet then just try one simple body weight exercise for a few weeks and see how you feel. The push-up is one of my favorite exercises because it uses every muscle in the upper body and it taps into the core muscles as well. Push-up's also require no equipment and you can do it almost anywhere. Do as many as you can. Wait a day, and do them again, this time try to do 1 or two more. Wait a day and do it again, trying to increase your count by one or two each time you do them. Hopefully after a few weeks of push-up's you will be willing to venture out and try another exercise. Remember, one step at a time.

My hope for you is that you make strength training a permanent part of you new healthy lifestyle. 3 days a week is enough. I'm not asking you to be like Jack. I'm asking you to be the best that you can be.

You can email me at , post a note on my blog, or find me at if you would like more advice or are interested in Personal Training. I'm always happy to hear from readers.


Adzuki Bean and Peanut Butter Cookies

1 Cup Splenda

½ 1/2 Cup Baby food prunes

½ Cup Peanut Butter

* ½ Cup cooked Adzuki Beans (cooked and pureed in food processor)

2 T milk

1 egg or (1/4 cup Pureed silken tofu)

1 ¾ cup Whole Wheat Pastry Flour

1 t soda

½ t salt

Pre heat oven to 375 degrees.

Mix wet ingredients together then add dry ingredients. Mix well, place spoonfuls on cookie sheet and bake for 10 to 12 minutes.

*Adzuki beans can be found at Bashas' in the bulk food section. They are a very nutritious bean that has a slight sweet/nutty flavor.

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