It’s an astounding statistic: 80% of us suffer from back pain at some time in our lives. One way to avoid pain and to keep your back healthy is to practice good posture.

How often do your shoulders slouch forward? Do you ever pick something up by bending over at the waist? These small, everyday postures affect the big picture of a strong, healthy, and pain-free back. Take a quick posture check:

When seated, do you keep your shoulders relaxed and back, chest lifted, and neck lengthened? Do your feet touch the floor? If you sit a lot, take periodic posture checks to keep your back in tact.

                      

With the picture on the left (bending over at the waist), think about the incredible amount of pressure placed on your back by just the weight of your upper body, not even considering the item you might be picking up. When picking up something heavy or large, squat down as in the picture on the right. Notice the shoulders are over the knee joint, and the knee joint is over the ball of the foot.

If you sleep on your side, take care to keep your spine aligned. The proper pillow height will keep your neck in a neutral position and a pillow between your knees will keep your hips even.

The statistics say 80%, but the good news is that we can do something about it! Stay tuned next month for exercises to strengthen your back muscles.

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Happy New Year! I can almost feel the days getting longer (not quite, but it helps me to stay optimistic).

While most people are now setting resolutions for 2006, consider looking back at 2005. What did you accomplish? What did you learn? Whether 2005 brought big, momentous changes and events, or simple small pleasures, revel in anything and everything that went well last year.

I think that if we each make a habit of shifting our attention toward the positive, future changes will be easier to make. The desire to change will grow out of wanting more of the good things in life, rather than a punishment or cracking-of-the-whip to improve what we don’t like. Of course we are all motivated both ways, positively and negatively. My point is that we should use both, not just the negative.

What would you like more of in your life? If it’s more health, well-being, and fitness, I’m happy to support you in that desire. Above all, practice the art of continuous congratulations – consistently giving yourself credit for everything you have achieved thus far in life.

To your health,

Heather Moreno
PeopleFit USA , President

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I used to be very active, but got busier over the years. My activity level gradually declined and my energy with it. I exercised periodically, on for a week or two and then off – nothing consistent, and I really didn’t enjoy it. But as happens, I noticed myself getting a bit “soft” and knew it would only get worse if I didn’t do something about it, so two years ago I joined the PeopleFit USA Custom Fit Coaching Program.

I needed motivation and wanted to know the right things to do. What I liked most about the program is that I had tools to measure, actually see, the progress I was making. Tracking my heart rate helped me to understand how my body responded to exercise and how to change my routine. Tracking the calories I burned made it clear how important any bit of extra activity was to my results. It was especially motivating to see that I could burn same amount of calories in 40 minutes of exercise that would otherwise take me all day long to burn.

This program was a big help mentally. While I used to feel that exercise took time away from other responsibilities, like my family, now that I’m into the routine I view it differently – I spend my time more wisely. I really do have the time to exercise. As a result, I feel much better and it helps me all day long with all of the other things that are important to me. I now enjoy exercise and actually feel like something is missing when I stray for a few days.

In the two years since participating in this program, I have consistently exercised four to five times a week! I have four daughters and feel like I’m doing this for them too. I’m setting a good example and can see it having an impact in their lives. We all took up tennis together last year and this has added another dimension to the time we spend together.

I appreciated most that there was never any pressure from my Coach – no guilt when I didn’t meet all my goals, no pressure to be “perfect.” In the gym environment I’ve always felt pressure to do more, like I needed to compete with everyone else there. Using the fitness tools to measure heart rate and calories burned, I learned to compete with myself, and win. I recommend the PeopleFit USA Custom Fit Coaching Program to anyone needing the motivation to exercise and the know-how to do it right!

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On January 1st, many of us vow to lose weight or eat better in the upcoming year. Although these are both wonderful resolutions, to stick to a plan you need to think of specific actions that you will do to keep on the right track. Also weight loss should not be the only focus of your efforts, but overall well-being. Below are three resolutions that are good for your mind, your body and your spirit.

1) I will drink plenty of water.

Did you know that 75% of Americans are chronically dehydrated? And because lack of water is the number one cause of daytime fatigue, it is no wonder so many of us are always ready for a nap by lunchtime! Before each meal or snack, drink an eight ounce glass of water to make you feel fuller longer. Also, when you drink water your kidneys can function without help from your liver. This gives the liver more time to do its job of metabolizing fat into energy. By drinking plenty of water you will have more energy and will be less hungry. If plain water sounds boring to you, try adding lemons or limes, or drink flavored sodium-free seltzer.

2) I will never skip meals.

Skipping meals is extremely counter-productive. When you habitually miss meals your metabolism slows, making it harder for your body to burn calories. Regular meals make it easier to manage your weight and keep the pounds off for good. By eating throughout the day, you can control your hunger and overall calorie intake. Try thinking of food as gas in your car. To complete daily tasks, you have to fuel up regularly, instead of trying to run on empty.

3) I will take time to enjoy food.

Ask yourself, “How often do I sit when I am eating?” Many of us do most of our eating standing, whether it is munching while we are cooking, picking off the kids plates before doing dishes, or nibbling things in the fridge while “deciding what to eat.” This is the kind of mindless eating that does the most damage to our waistline. So sit, get out a plate - don’t eat out of the container, and turn off the T.V. You will be able to focus on how your food looks, tastes, and smells. By taking the time to appreciate your food you will feel more satisfied and eat less. Try livening up food with herbs and spices like basil, cilantro, curry and ginger. Experiment by trying new foods and you will keep your diet from getting boring and you will get more vitamins and nutrients.

About The Author: Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online
monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp

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