Most of what controls your metabolism is totally involuntary. You see, some people are born with a high-burning metabolism, while others have a rather slow metabolism and may tend to gain weight easier.

Gender plays a big role too, in how the metabolism functions. Most men have a metabolism that is 10 to 15 percent higher than women’s; mainly because of their larger size and greater muscle mass.

Metabolism is simply the total of all body processes that burn calories – your metabolic rate plus your activity level.

Whether you’re a man or a woman, your metabolism naturally decreases with age. Scientists have estimated that metabolism slows about 5 percent per decade, beginning at age 40, as we lose muscle mass and increase body fat.

However, your metabolism doesn’t have to deplete so rapidly. You can burn more calories and thereby lose more weight, just by making some changes in the way you live.

1. Build muscle. Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. And here’s the really good news: Your metabolism stays pumped for many hours after you finish your workout.
2. Get moving. As with the 30 Minutes To A New You Exercise Program, at least 30 to 60 minutes of aerobic exercise every other day will raise your metabolism. I’m talking about walking, jogging, cycling, swimming or some other form of fun activity a minimum of three times a week to complement your strength training exercises. Both types of exercise work together to increase endurance, build strength and help to burn fat quicker.
3. Eat regularly, every day and don’t skip meals. This may be hard to comprehend for someone who is trying to lose weight. But starving yourself is the absolute opposite of what you need to do if you really want to lose weight. Instead, eat five portion-controlled meals a day to keep you metabolism working at its peak.
4. Don’t eat sugar. Sugar throws your metabolic system into fat storage mode. Aim for a diet with a predominately low glycolic index that break down gradually to maintain blood sugar levels. Eat a couple of pieces of fruit every day to satisfy your sweet tooth
5. Be sure to eat breakfast. It’s a fact that people who eat a healthy breakfast are skinnier than people who don’t. Be sure to include a protein at breakfast and at every other meal.
6. Pop a pepper. If Mexican and Thai are favorites, you’re in luck. “Spicy food that has hot peppers in it appears to boost metabolism,” Lieberman says.
7. Drink green tea. You can stimulate metabolism longer and more effectively by drinking green tea rather than coffee.
8. Stay hydrated. Drinking plenty of water essential to flushing the body of toxic byproducts that are released when fat is burned. Cold water may also give your metabolism at least a small boost because energy is required to heat the body.
9. Avoid stress. Physical and emotional stress activates the release of cortisol, a hormone that slows metabolism and is responsible for increased belly fat.
10. Sleep, rest and relaxation. Getting enough sleep is key to keeping your metabolism working at it best. Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. In addition, it has been determined that lean muscle is regenerated in the final couple of hours of sleep each night. So those last few hours of sleep really are important.

Did you know that by managing your cortisol you can trim your waistline, sharpen your senses and even prevent a cold? This great survival mechanism was designed to protect our bodies in times of stress, but sometimes too much of a good thing can ruin the mix.

In order to understand the difference between good and bad levels of cortisone, it might be helpful to explore it further.

Cortisol is a hormone in the body that is secreted by the adrenal glands and provides for the following functions:

• Proper glucose metabolism
• Regulation of blood pressure
• Insulin release for blood sugar maintenance
• Immune function
• Inflammatory response
• A quick burst of energy in times of fight or flight.
• Heightened memory functions.
• Boosts the immune system.
• Lowers sensitivity to pain.
• Helps to maintain homeostasis in the body.

Our levels of cortisone are normally higher in the morning when we need to get things done and lower in the evening as we relax for the day. However, when we don’t get proper rest, we tend to produce an increased amount of the hormone. The increased production of cortisol can lead to further lack of sleep due to insomnia and other sleep problems. When cortisol spikes it signals the brain to demand high calorie foods as a survival tactic to supply the body with more energy.  This would be fine if you were faced with a fight or flight situation but not in the case of mental stress.

Often referred to as the stress hormone because of the high levels of cortisol released in the bloodstream when the body is enduring a great amount of stress, too much cortisol can cause problems with your health such as:

• Increased belly fat which is associated with a greater amount of health problems.
• Impaired cognitive performance.
• Suppressed thyroid function.
• Blood sugar imbalances like hyperglycemia.
• Decreased bone density.
• Decreased muscle tissue.
• High blood pressure.
• A lowered immune system.
• Higher levels of cholesterol.

The key to keeping cortisol production at a healthy level is relaxation.  As a matter of fact, proper rest is vital to the body’s well being. Getting 8 hours of sleep rather than 6 can mean a reduction in cortisol of up to 50%. Other ways of reducing cortisol are:

1. Meditation and prayer can cut cortisol by as much as 20%.
2. Listen to some of your favorite music to cut cortisol by nearly 65%. Fill your iPod with some new tunes and take a walk to lower stress and reduce belly fat.
3. Sip black tea. As it turns out, enjoying an afternoon tea has many health benefits such as reducing cortisol by about 45%.
4. Attend church or other religious service and reduce cortisol by 25%.
5. Do something nice for someone to reduce cortisol levels by 20%.
6. Go for a massage. Let a professional work out the kinks of built up stress and stiffening of the muscles. It can reduce cortisol levels by 30%.
7. Hang out with a fun loving friend. Someone you can laugh with and enjoy your time with, you’ll reduce cortisol by up to 39%.
8. Have a romp in the bed with your lover. Increased stress and cortisol can boost your sex drive, so why not take advantage and enjoy some love-making, you’ll reduce stress and cortisol levels, while burning about 70 calories in about 30 minutes.
9. Exercise regularly. By maintaining your exercise program, you’ll regulate cortisol levels and reduce stress and help to lower blood pressure.
10. Put stress in its place. Life’s challenges are sure to follow us but we can take charge of how we handle them and not let them control us. Enjoy life and preserve your health and happiness.

I noticed that many women frequently read my posts regarding menstruation, so I wanted to dedicate this blog post to problems in this common area of women’s lives. From the age of 16 until around 50 years of age, women are reminded of their femininity by the return of their monthly cycle known as menstruation.

A normal menstrual cycle lasts from 3 to 7 days, cycling every 21 to 36 days. Most young women start their periods by age 16 and should consult a physician if she has not started by her 17th birthday.

For most women, they can continue a regular productive schedule during their menstrual cycle. Now of course, there may be days when cramping and a heavy flow may keep you from feeling your very best, but if your monthly period disrupts your life regularly, you might want to consult your physician.

Regular exercise like aerobics and strength training can actually help guard against cramping by strengthening the abdominal wall and back muscles. A sensible diet that is low in saturated fat and sodium can reduce swelling and alleviate some of the discomfort of premenstrual syndrome. I recommend my 30 Minutes To A New You Exercise Program and my Fitness4Her Diet to help you regulate your hormone levels and lower your chance of suffering from these symptoms.

It has been found that some women who engage in intense training such as runners, who run more than 50 miles per week, may actually stop having their periods temporarily or permanently. Although this may seem like a dream come true, it is let your doctor know that you have stopped having a period, as this could be an indication of a more serious medical condition.

Up to 43% of athletic women who work out at extremely high intensities do not have menstrual periods. This condition is known as amenorrhea and has been linked to low estrogen levels as well. Because estrogen is responsible for bone health, amenorrhea can lead to osteoporosis later in life and should not be overlooked.

If you suffer from crazy menstrual periods with gaps that last a month or two between cycles, you are not alone. This common menstrual dysfunction is called oligomenorrhea, or infrequent menstruation of two or more months between cycles.

But like amenorrhea, oligomenorrhea is not a permanent condition. In fact, in most highly active women, normal menstrual functioning returns one to two months after decreasing the level of physical activity. If amenorrhea persists, a woman should undergo a thorough hormonal and gynecological evaluation and, if necessary, receive medical treatment. 



One of most common and talked about types of menstrual problems is premenstrual syndrome (PMS). Believed to be caused by a hormonal imbalance of either an excess in estrogen or a deficiency in progesterone. Premenstrual syndrome encompasses a variety of emotional, behavioral and physical symptoms. Regular exercise has been known to lessen the pain and discomfort of these conditions. But a diet low in sodium and saturated fat will reduce swelling and cramping. Remember to drink plenty of water to keep yourself hydrated throughout this special time and avoid carbonated drinks because of their tendency to leave you feeling bloated.

So you see, diet and exercise have a lot to do with your menstrual cycle. Your period is an essential part of your health. When your body stops producing estrogen, you will cease having your period. After that, your body has its own problems that you will have to contend with. Start making this monthly time of the month, something you barely notice. Take charge of your life by eating sensibly and staying active and fit.

No matter how fashionable your big bag is, an overloaded carry all is not healthy to tiny nerves, muscles, tendons, even the tissue in your shoulder and neck. Some bags have even left bruises on their victims.

But carrying a heavy purse is not the only cause of neck and shoulder pain. Sitting at a computer for hours can also cause a stiff neck with pain that surrounds your shoulders and upper back. If you work at a desk and find yourself spending long days hunched over a computer screen, then you probably have suffered a time or two with the pain that I am speaking about.

The number one way to alleviate some of this pain is to practice good posture. I remember my fourth grade teacher emphasizing good posture and I decided right then and there to always be conscious of how I was sitting and standing.

Practicing the Pilates principle of engaging the core helps to strengthen the lower back and torso, but also works to make the upper muscles stronger too. Because emphasis is put on the stomach muscles, and drawing the navel in towards the spine, this helps to promote good posture and protect the back from injury.

If your pocketbook is giving you a pain in the neck or shoulder, try carrying a smaller purse. Don’t attempt to tote all of your possessions around in your shoulder bag every day. Surely there are some things you can leave at home, in the car or in a locker rather than lugging them around all of the time.

For those of you who spend hours in front of a computer screen, make a habit of getting up every hour or so and taking a walk or at least stretching if this is allowable where you work. If nothing else, go to the restroom and do some light stretching exercises by raising your arms and lowering them to your sides and dropping your head forward to and rotating it from left to right to ease the stiffening of your muscles.

Any repetitive motion can give you trouble over time. If pain persists or wakes you up at night, you should speak to your physician. Don’t just assume that chronic pain is caused by muscle fatigue; you may need an X-ray or other evaluation by a healthcare professional.

Exercise is a good way to strengthen your muscles and ease shoulder pain. Resistance training exercises will increase your range of motion and flexibility to protect you from injury. These exercises also relieve stress, a major cause of the common pain in the neck.

Moderate exercise can be very beneficial to women, even nursing mothers. Once your doctor has given you the go ahead, begin exercising on a regular basis. You may need to start up gradually, depending on your level of fitness before your pregnancy. Depending on the healing process following the delivery of your baby, you should be able to resume exercising four to six weeks after the birth of your baby.

If you have some pregnancy weight to lose, you might be surprised to find that breastfeeding mothers lose weight much more rapidly than non-nursing mothers, even while consuming more calories.

• Plan your exercise routine after nursing so your breasts won’t be full and uncomfortable. Wear a supportive sports bra.
• Stay hydrated. Drink a glass of water before and immediately after exercising.
• During hot weather, drink more.
• If you regularly lift weights or do other exercises involving repetitive arm movement, start slowly.
• Don’t over do when it comes to exercising while nursing. If you tire easily or the baby needs you, don’t despair, you can exercise again tomorrow. It’s best to take each day at a time.
• Take walks with your baby. If you carry him in a backpack, his extra weight will use up even more calories.
• Weather permitting, go for lots of walks – this counts as exercise and gets you out of the house as well.
• With a mat and a towel, there’s no need to leave baby to get your exercise for the day. Just place baby nearby in a safe carrier or swing and put on some fun music
• It the weather keeps you inside, try carrying your little one in a sling while you do housework – and try dancing with him. You may feel silly, but he’ll love it and so will you. Nobody will see you, and postpartum mothers are supposed to act a little bit goofy – the technical term is “baby brain”.

Moderate exercise is good for both you and your baby. Try to make it fun so that you’ll stick with your exercise program. Eat anything you want to in moderation, and remember that many mothers lose weight while lactating even without modifying their diet or exercise regimen. You will usually keep about three pounds of extra tissue in your breasts as long as you are nursing, so factor that into your weight loss goals. Enjoy nursing your baby, eat a healthy diet, and you most likely will lose weight while eating more food than you were used to eating before your little one arrived.

Enjoy breastfeeding your baby and take time to get to know your little one. Make exercise a regular part of your life and continue to stay active as your child grows. Not only will you lose weight quickly, you’ll create a healthy happy lifestyle for your family.

Yeast infections can and regularly do occur after taking an antibiotic. In women, vaginal yeast infections result in burning, itching, and heavy discharge. Yeasts are commonly found in women’s vaginas and it is only after the overgrowth of the yeasts that the problem occurs. Along with antibiotics, steroids are a main cause of the overgrowth of yeasts in the vagina.

When candida causes problems under breasts or other areas where skin folds create a warm moist environment for yeast to grow, the area can be treated with a topical cream and usually clear up in a short time.

In rare cases, the yeast infection may spread throughout the body. Even common mouth and vaginal yeast infections can cause critical illnesses in people with weakened immune systems. Always consult a physician regarding yeast infections that don’t respond to treatment.

Nearly every time my friend takes an antibiotic, she ends up with a yeast infection. But that’s no surprise since that is one of the leading causes of vaginal yeast infections. That is because while antibiotics are taken to kill bad bacteria that are making us ill, it also kills good bacteria that help to keep yeast infections at bay. The warm, moist cocoon known as the vagina is the ideal host for candida to grow and with a reduction in bacteria to fight it off, it wreaks havoc until treatment is rendered.

Devices such as catheters also open the body to yeast infections. People with weakened immune systems, those undergoing cancer treatments or surgery patients are susceptible to yeast infections.

Eating foods that contain probiotics can help to slow the growth of yeast and promote good bacteria in the digestive track. Plain yogurt with probiotics is an excellent choice and will help to balance your system.

If you have a weakened immune system, contact your doctor at the first sign of yeast infection. Don’t try to treat it with over the counter medicines if the yeast infection is oral or vaginal. Other places such as under arms or breasts or stomach can be treated with anti fungal cream. If you find that the infection is not responding to the treatment, contact your doctor.

If vaginal discharge lasts for more than a week and has a foul odor that continues, seek medical care. There are other medical conditions that could be causing the discharge and any infection lasting more than a week needs to be evaluated by a physician.

Maintain a healthy diet at all times and exercise regularly to keep your body at its healthiest and your immune system working at peak condition. My Fitness4Her Diet and 30 Minutes To A New You Exercise Program were developed specifically for women’s fitness. While yeast infections can occur easily under certain circumstances, keeping the body healthy will help to protect you against problems should a yeast infection strike.

Do you dread mealtime because of that overly full feeling you have every time you eat? It sounds like you suffer from bloating. You know that gassy feeling in your gut that makes you feel like you are going to explode. It’s terribly uncomfortable and relief from it can be embarrassing to say the least. The good news is there are ways that you can prevent bloating from occurring in the first place.

• Don’t gulp your food. Gulping your food or drink when eating allows air to enter your stomach. This excess air has to come out either by belching, by passing gas or back into the stomach where it begins to make you feel bloated.

• Don’t overeat. Eating past the point of satiety will make you feel bloated and swollen. Overeating on a regular basis will result in weight gain and stress on your digestive track. One remedy for this is to eat 5 small meals rather than 3 large meals each day. When you eat more often you eat less food and never feel hungry. You are less likely to overeat since your next meal is only a couple of hours away.

• Eliminate soda. Not only will the carbonation make you feel gassy, the sugar in these drinks can be a major cause of gas especially in people who are fructose sensitive.

• Exercise regularly. When participate in a regular exercise program like my 30 Minutes To A New You Exercise Program, you allow your body to absorb the gas in your colon. 30 minutes of an aerobic exercise helps to prevent constipation and allows gas to move naturally out of your body.

• Avoid gassy foods. Beans, collards, broccoli, cabbage and other green leafy vegetables, although good for you, can cause bloating and gas. Fatty, greasy foods can also make you feel gassy. Beware of which foods disagree with you and limit or completely avoid them altogether.

• Follow directions for medications and let your doctor know if any of them make you feel bloated or constipated. Some medicines have unpleasant side effects on our digestive systems. Check the common ones for your particular drug and find out if you should start taking with food or on an empty stomach.

• Quit smoking. Many people who smoke claim that smoking after eating helps their food to digest. Apparently this sentiment is held by many of them, judging by the number of smokers that head outside after a big meal. However, smoking is one of the main causes of gas and bloating to begin with. Each time you inhale, you draw air into your body, which can result in excess air in the stomach. Smoking weakens the esophagus too.

If you suffer daily from bloating and gas, begin cutting back the amount of food that you eat. Try to choose healthy foods that are easily digestible and drink plenty of water, every day. Exercise for at least 30 minutes a day and try to take a short walk after each meal. This little stroll will move the gas out of your stomach, reduce stress and lift your spirit. Make it a habit and you’ll probably forget all about this gassy affair.

Depression is a common ailment of mental health. While there are levels of depression from mild to severe, any type of depression can have an effect on your physical health as well. That’s why it’s important to recognize depression and take precautions to guard against its negative effects.

Women and Depression Fast Facts

• One in four women will experience severe depression at some point in life.
• Depression affects twice as many women as men, regardless of racial and ethnic background or income.
• Depression is the number one cause of disability in women.
• In general, married women experience more depression than single women do, and depression is common among young mothers who stay at home full-time with small children.
• Women who are victims of sexual and physical abuse are at much greater risk for depression.
• At least 90 percent of all cases of eating disorders occur in women, and there is a strong relationship between eating disorders and depression.
• Depression can put women at risk for suicide. While more men than women die from suicide, women attempt suicide about twice as often as men do.
• Only about one-fifth of all women who suffer from depression seek treatment.

• Depression can – and should – be treated.

If you suffer from depression, please talk to your physician. If it is a mild case, your doctor may prescribe a medication for you. He or she may refer you to a therapist or psychiatrist for further evaluation by a trained specialist. Don’t be afraid to talk with a professional, they may be able to help you help yourself. Be sure to follow your doctor’s advice and do ask inquire about participating in a regular exercise program.

Exercise releases endorphins, those feel good hormones that make your body feel wonderful after working out. A regular dose of these is good for fighting depression. Also, it has been proven that self-esteem and confidence levels rise after a strenuous workout and usually fights off any depression lingering about.

I find a power walk to be a great way to let my troubles melt away. Sometimes I listen to the sounds of nature and other times I rock to my portable music in my iPod. By the time I return home, my body is tired but my mind is refreshed.

Exercise helps to maintain hormonal balance, especially in women. Your diet, too, has a lot to do with how you feel both physically and mentally. Reducing sugar, caffeine, saturated fat and sodium can help to reduce irritability, frustration, and feelings of sadness and despair, especially for those whose systems are sensitive to certain stimulants and enzymes.

It is very important that you speak to your doctor about your depression, whether mild or severe, there may be help for you through medication or therapy. In addition, a healthy sensible diet that is nutritionally dense and a regular exercise program can improve your overall outlook on life and help to restore your vitality and enthusiasm for life.

However, there is hope for effective relief, as medications are being developed to ease the pain and discomfort. The first step is getting a correct diagnosis. If you think you suffer from migraines, talk to your physician and inquire about the latest in migraine medications. Unfortunately, only about half of migraine sufferers are diagnosed, and even less receives proper treatment, according to the American Migraine Study II.

Although young boys experience more migraines than girls prior to puberty, past the age of 11 girls begin to have the majority of migraine headaches. This increase in the incidence of migraines in girls over boys continues to escalate until adulthood when women suffer migraine headaches 3 to 1 over men.

There is significant evidence that there may be a connection between migraines and fluctuations in estrogen levels in women. The problem appears to be the response of the central nervous system to normal hormonal fluctuations. While these hormonal fluctuations are normal, it is the central nervous system’s response that is faulty.

During our teen years, changes in hormones, especially the onset of menstruation, might signal the first sign of a migraine headache. The highest incidence of migraine occurs in women around the age of 40 prior to menopause. Fortunately, for most women, aging and menopause often reduces the frequency of migraines.

Although, headaches are common at the time of menstruation, not all of these headaches can be classified as migraine. Menstrual migraines occur, usually without aura, and are headaches that occur only during the period of 2 days before and 2 days after the onset of menstruation. They occur most frequently on the first day of your period, while premenstrual syndrome (PMS) related headaches usually end with the onset of menstruation.

Women who use oral contraceptives may be surprised to learn that these may actually be a trigger for a migraine. Some women find their migraines are alleviated after starting oral contraceptives, while others claim their migraine attacks have gotten worse and are associated with premenstrual syndrome.

Talk with a doctor and ask about medications and nutrition. What you eat and drink can also trigger a migraine and your physician may be able to give you a list of foods to put on your watch list. Although not everyone is sensitive to the same foods, those that have a reputation of causing migraines should be eaten with caution.

To help with your migraines, maintain an exercise program, designed for women, that includes strength training and aerobics. Remember, it takes as little as 30 minutes a day to keep your body fit and healthy. Please be sure to inquire with your doctor before beginning any new exercise program.

Answer: A strain is a muscle or tendon injury; a sprain is a ligament injury.

Back strain is when you pull your back muscles.

Simple strains are the most common cause of back pain, especially lower back pain. Muscle strain is often caused by overuse of a muscle or overloading a muscle. When a muscle is stressed beyond its limits, injury occurs.

A muscle strain (or pulled muscle) is an overstretched or torn muscle. With injury comes inflammation, which is part of the healing process. Inflammation causes pain and can also trigger muscle spasms. The severity of a muscle strain can range from mild to severe.

Strained back muscles can occur when the back is overloaded – such as when you lift a child or anything that’s really heavy. If your muscles are weak, they are more easily overloaded and can become injured. While any muscle can be overloaded, building your muscles helps them to become stronger so you don’t get injured when performing everyday tasks.

Poor lifting techniques as well as lifting objects that are too heavy can overload your back and cause strained back muscles. A fall or an accidental twisting of the back can also cause pulled back muscles.

You can strain your back muscles through overuse, too.

Back pain often occurs when a muscle contraction is held too long. Your body is made to move. When you hold one position too long, your back muscles become fatigued and strained. If you keep switching positions you are able to shift the workload to another group of muscles, preventing any one group of  muscles from becoming fatigued.

If you do too many repetitive movements, such as too many reps using weights, you can cause muscle strain from overuse. Increasing back exercises or weights too quickly can also cause back pain due to overuse injuries.

Poor posture is another main cause of back strain. The muscles are forced to work harder in order to support the spine, which leads to fatigue, strain, and back pain.

The lower back is most commonly strained, that’s because the lower back has to support the weight of the upper body, when standing or sitting.

The symptoms of back muscle strain.

Pulled back muscles include symptoms of back pain and muscle weakness and sometimes  back muscle spasms. The back pain may come on suddenly, but usually begin gradually.

The muscles begin to stiffen or spasm to cause you to reduce motion and prevent further injury. Muscle injuries cause inflammation. Inflammation is a part of the healing process, but may trigger muscle spasms. Muscle spasms may bother you for the first couple of days after an injury – when inflammation is at its worst. Though not serious, back muscle spasms can be painful. Inflammation also causes pain. So, that’s why your back aches when you strain your back muscles.

Healing time depends on the severity of the strain. Mild muscle strains usually heal within two weeks. Moderate muscle strains may take six to eight weeks to heal. Consult you physician if pain intensifies or lasts longer than normal.

When you begin rehabilitation, start slowly and increase movements daily. It’s important to get the blood flowing through the muscles, but you don’t want to do anything too fast and cause further injury to your back.

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