Those Boy Scouts sure have it right - be prepared! You know to prepare for retirement, an earthquake or a meeting. You've also been told to prepare for "the worst." But do you know to prepare for an exercise slump? We all have exercise slumps and often experience them cyclically, knowing when they will appear. If you don't prepare for a slump it will catch you off guard and wreak havoc on your good intentions, derailing your motivation and results.

First, determine when your slump is likely to appear. For example, I have one client whose slump appears right after summer and beach volleyball is on hiatus. I have another who during tax season (he's a CPA) is regimented and on track with exercise but when the "forced" rigidity of his schedule disappears on April 15th, so do his solid exercise habits. So, identify and measure the time period of your slump (or in come cases, slumps!)

Second, accept that this time will come and honor that it will be challenging. Be okay with the fact that you will need to make changes even if those changes involve a drop in your level of exercise for a period of time.

Third, make a plan before the slump comes. For my volleyball client, we researched options in August that would keep his interest once volleyball ended. Now he has a variety of challenging and appealing activities to keep him interested and active. My CPA client will prepare for "post-busy season" by planning ahead to take extra rest time for the month following, keeping active but in a much less rigid fashion. Then he's ready to get going much sooner than in the past.

Whatever your slump, don't fight it - no one wins that battle. Identify it, accept it and plan for it. You know - be prepared.

Have you started anticipating a holiday exercise slump? Now is the best time to prepare: accept the slump is coming and make your plan. Here are some ideas to get you through with minimal impact on your fitness program (and waistline!)

Start by looking at your calendar for November and December and put a cap on how many activities you will commit to. For example, I plan fewer business functions, knowing that other gatherings will take my time. If you have kids who will be out of school, plan for a few hours of daycare or find activities to do with them. It may not be your ideal workout, but it beats doing nothing and has the added benefit of family togetherness. If the weather in your neck of the woods is a deterrent, start looking now for alternative indoor activities - there are many to choose from.

Imagine rolling into the holidays with a plan - it feels great to be prepared!

To your health,
Heather Moreno
PeopleFit USA , President

"What the heck…?" This was my response when I saw a recent newspaper article with the title, "Several states serving up 'cheeseburger bills'." Apparently this is how Washington jokingly refers to the bills being passed to protect restaurants and food companies from frivolous law suits.

This is great! The article indicated twelve states have passed laws preventing consumers from suing food companies over medical conditions related to obesity. And, a Gallup poll indicated 89% of Americans agree with taking personal responsibility and that the food industry should not be held liable for people's weight gain.

What shocked me in the article was that nine states had vetoed such laws! And I have to wonder about the other 11% in the Gallup poll. Far from being a legal expert, I do not know the intricacies of these bills. It's just that I can picture unethical attorneys meeting together to figure out how to get rich off this latest craze (if you have read John Grisham's book "King of Torts" you know what I mean).

For details on this legislation (H.R. 339, The Personal Responsibility in Food Consumption Act) visit the website.

Now, don't groan. I know that for some of you the thought of pushups invokes memories of the President's Physical Fitness Test back in grade school. But, it really is a great exercise!

Pushups use many muscles: Pectoral (chest), deltoid (shoulder), triceps (back of the arm) and abdominals, as well as stabilizing muscles of the shoulder girdle. If you are short on time for your strength workout, this exercise gives you a lot of return for your effort.

Because pushups draw on the use of more muscles than exercises using gym equipment, you will find that while you can chest press 15, 20, 30 pound dumbbells or more, the pushup will be more challenging than you expect. Start with modified pushups if doing a full pushup is too difficult:

Keep your torso straight - do not arch your back - and keep your abs strong and tight. In the down position, your chest should be about fist height above the ground so that your elbows are at just less than a 90 degree angle. And remember to breathe, doing as many as you can using good form.

Once you are ready, move onto the standard military pushup keeping in mind the same form:

Have you mastered the pushup and need more of a challenge? Rest the top of your shins on an exercise ball. Notice the extra use of your abdominal and oblique (side) muscles. Let me know if you try this - I think it's quite a workout!

As always, safety comes first. If you feel pain or unusual discomfort, discontinue the exercise and seek professional direction.

In a matter of weeks ski slopes will be open for business. But are you ready for the slopes? Now is the time to prepare.

If you are a skier or boarder you know these sports require different skill and muscle engagement than what most of us are used to. For one, balance is extremely important and these sports require a strong core for a safe and fun experience. Also, they involve side-to-side movement which, unless you play tennis or other such sport, you may not be prepared for.

For balance and core work, try out a wobble or balance board (check for these products at www.performbetter.com) and use the exercise ball for your strength training routine. Add in lateral movement to your cardio routine with a slide, rollerblading or a side-to-side drill at the track. Not only will you be ready for the slopes but your body will benefit from the shake up in your workout!

By Susan Johnson

Q. Help! How can I get my kids and spouse to eat more veggies- especially those dark leafy ones that are supposed to be so good for us?

Susan Johnson: If your kids or your spouse aren't eating important veggies such as spinach, broccoli or collard greens, they're missing out on some of the most nutritious foods available. Here are a few ideas:

• Combine veggies with their favorite foods. For example, why not make a habit of adding spinach to your marinara sauce? You can also try adding spinach and/or bell peppers to scrambled eggs.
• How about healthful coleslaw made with cabbage or bok choy?
• Experiment with adding different vegetables to your family's favorite soups. (Broccoli and cheese soup is always a favorite.)
• Finger foods are fun for children as well as quick and easy to prepare. Let kids experiment with different vegetables and dipping sauces. Asparagus and broccoli taste great dipped in cheese. Bell pepper strips are good dipped in salad dressings. And there's always the old celery stick and peanut butter combo.
• Try using as much spinach in your salad as your family will allow, and experiment with the variety of salad vegetables until you find one that they like the best.
• Involve the kids in preparing their own meals. They will feel a sense of pride in making something themselves and will want to taste what they have created. Beyond teaching them about healthy food choices, being in kitchen can also be an opportunity to teach them some practical math and reading skills.

Susan's above response will be published in the November 2004 issue of The LowCarb Energy magazine.

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