Core training is all the rage these days.  But core training has undergone some fundamental changes in the last few years.  Now more and more experts are recommending that you focus on stabilizing the core when you work the abs and lower back, rather than doing moves such as crunches or sit-ups.  The reason is that the primary job of these muscles is to help keep the lumbar spine in position so that the spine remains intact and pain-free.  These two essential exercises that can be done as part of your core training — or even at the beginning of a workout to help wake up the abs and lower back muscles.  Check them out and consider adding them to your program.

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

Special thanks to Five Iron Fitness in White Plains, NY

During one of our water breaks on our long Sunday runs, Tiffany asked me what time I put down on the application for the Disney Marathon.  

“Well, if I run at my slowest pace of 11 minute miles, that’s 55 minutes to run 5 miles.  Given that pace, I figure I should finish it in about 5 hours, right?” 

“Good!  That’s what I thought, too!” Tiffany replied.  “My goal is to beat Katie Holmes’s time: 5:29:58.” 

“Oh we could so beat her!”  We’ll kick Katie Holmes’s a$$!” 

Then, this past week, Tiffany asked me if I knew that Palin ran a marathon. 

“Palin ran a marathon?” 

“Yeah, it was in Runner World.  Her time was 3:59:36.” 

“How old was she?  Wow.  The other Denise was right.  She is a super woman.  She is a machine, but I still ain’t voting for her.” 

I began to visualize Palin running a marathon along the icy polar caps of Alaska while holding a rifle and shooting baby seals.  How does a mother of five and a governor find time to train for a marathon?  How can she be that fast?  She simply can not be human.

My training trance was abruptly interrupted when Lori commented on how my pace suddenly picked up a bit.  

“Well, I thought we only had to be Katie Holmes.  Now, I have to beat Palin’s time!” 

Indeed, Palin did run a marathon at the fabulous age of 41.  She ranked 15^th place in her division and 63^rd out of 203 runners. 

If I can’t beat her time in January or February, then it’s something for me to strive when I hit the big 4-0! 

Other Politicians Who Have Run Marathons

• George W. Bush, Houston Marathon 1993 (3:44:52)
• Michael Dukakis, Governor of Massachusetts, Boston Marathon 1951 (3:31:00)
• John Edwards, Marine Corps Marathon 1983 (3:30:18)
• Bill Frist, Marine Corps Marathon 1997 (4:54:36)
• Al Gore, Marine Corps Marathon 1997 (4:58:25)
• Mike Huckabee, Governor of Arkansas, Little Rock Marathon 2005 (4:39:04)
• Tom Vilsack, Governor of Iowa, Little Rock Marathon 2005 (5:28:39)
•  Clarence Thomas, U.S. Supreme Court Justice, Marine Corps Marathon (3:11:xx) 1979

Celebrities Times I have to Beat

• Katie Holmes, New York City Marathon 2007 (5:29:58)
• Oprah Winfrey, Marine Corps Marathon 1994 (4:29:20)    
• Will Ferrell, Boston Marathon 2003 (3:56:12) -As if I could run that fast!  LOL
• David Lee Roth, New York City Marathon 1987 (6:04:43) - I could so kick his rocking a$$!
• Mario López, Saved by the Bell, Boston Marathon 2002 (5:41:41)

Upon reading my posts, you may have gathered that I am a highly motivated, goal-oriented person.  My friends and loved ones will attest to the contagiousness of my energy and enthusiastic spirit.  My positive attitude combined with strong ambition fuel my ability to accomplish my goals and dreams. 

This past weekend, my family and I went to my nephew’s 2^nd birthday party.  An old friend of my SIL’s also attended the party.  She has been training for triathlons some time and I was excited to pick her brain about our shared interest in the sport. 

I proudly told her about my latest endeavors and she snidely remarks, “Those aren’t real triathlons.  If you aren’t swimming 2 miles and feel like you are going to die, then you’ve not done a real tri.” 

Talk about crushing someone’s spirit!  That’s like telling someone who runs 5K, “You’re not a real runner unless you run a marathon.” 

Even in my shock, I scripted a pretty decent rebuttal.  “I believe a triathlon is defined by completing 3 physical activities: swim, bike and run.  If we went around the room and polled everyone, I think you would find everyone’s response to include those three things.  And, yes, technically it is only a sprint, but it feels like a REAL triathlon to me.  And despite what you may think, I do feel like I am going to die during and after, but I love it!  It’s not about the distance for me, but the challenge and trying to compete against my own time.” 

With a stunned expression, she replied “Well, I compete against myself as well, but I don’t event like triathlons.” 

“Then, why do you even do them?” 

“I do them because my friends convinced me to do it, but I don’t like them.” 

“So, you caved to peer pressure?  Interesting.” 

The longer I spoke with her, the more my blood began to boil.  I realize I am no Hollie Kenney, but I do best and I am damn proud of what I do!  The other athletes I have met at the various races have been so supportive and encouraging.  My friends and family applaud my achievements and in turn, I celebrate their hard-work too.  Where did this chick come off? 

To avoid an ugly scene turning even uglier, I took a few deep cleansing breaths and escaped to the patio to discuss politics with my BIL.  Discussing Obama over a beer would make me feel better.

October is Breast Cancer Awareness Month and to honor the month, my moms’ group has formed our first team to participate in the Susan G. Koman Race for the Cure this Saturday. 

According the American Cancer Society,

About 182,460 women in the United States will be found to have invasive breast cancer in 2008. About 40,480 women will die from the disease this year. Right now there are about two and a half million breast cancer survivors in the United States.

The chance of a woman having invasive breast cancer some time during her life is about 1 in 8. The chance of dying from breast cancer is about 1 in 35.

Mammograms are recommended for women over the age of 40.  Women with a history of breast cancer in their family can begin receiving mammograms as early as age 35.  Although breast cancer is unlikely to occur in women under the age of 35, there have been some cases.   

As reported by the National Cancer Institute,

a woman’s chance of being diagnosed with breast cancer is

from ages 30 to 39. . .	0.44 percent (often expressed as “1 in 229″)
from ages 40 to 49. . .	1.46 percent (often expressed as “1 in 68″)
from ages 50 to 59. . .	2.73 percent (often expressed as “1 in 37 “)
from ages 60 to 69. . .	3.82 percent (often expressed as “1 in 26 “)

In addition, the American Cancer Society reports that “70% to 80% of women who get breast cancer do not have a family history of this disease”.

Given these statistics, why aren’t women under the age of 40 with no history of breast cancer in their families candidates for mammograms?  Why do women under the age of 40 have to wait to feel a lump in their breasts to be referred for a mammogram?

Upon researching mammograms, women will learn that breast tissue in younger women tends to be denser than breast tissue found in older women.  Dense breast tissue presents as white areas on an x-ray as does breast cancers, which could result in a misdiagnosis in younger women.  As women age, the tissue density decreases and becomes fattier, which allows for a more accurate screening.  Therefore, the most effective screening for women younger than 40 is a yearly clinical breast exam and monthly breast self-exams.     

More than likely, each of you has been touched by breast cancer in some way.  You can probably name a friend, family member, loved one or co-worker who has been stricken by this disease.  You may be a survivor.  

A few weeks ago, my sister’s co-worker recently lost a battle to breast cancer that no one even knew she was fighting.  At age 36, Tisha Cassaway passed away with no history of breast cancer in her family.

A former Moms on the Go member, Shelley Middleton has been a cancer survivor for 14 years.  Her mother, Nancy Lochner, lost her life to breast cancer at age 37.

This Saturday, we walk (and run) for women like Tisha, Shelley and Nancy.  We walk to remind women the importance of early detection.  We walk to move closer to a cure.  

Please find it in your heart to donate to our team. 

Moms on the Go Donation Page

Since September is Menopause Awareness Month, I thought I would share my own menopause memoir to commemorate the month.  I should warm my male readers that this post will contain information about my girlie parts, hormones and my periods menstrual cycles.  If you are squeamish of such topics or simply just not interested, then now would be a good time to click away.  However, if you stick around to read my post, you may learn a little more insight to the baffling female species.

Before children, my cycle was 21 days, but at the age of 34 after the birth of my second daughter, I began to have irregular periods.  For some cycles, my period would arrive 6 weeks later.  As you can imagine, these irregular period patterns would cause me to think I was pregnant, but then my old reliable Aunt Flo would finally arrive. 
About two years ago in the midst of this new pattern of irregular menstrual cycles, I became pregnant.  Unfortunately, the pregnancy was not viable and I lost my baby at 10 weeks, which was my first miscarriage and my first experience with all the awful symptoms that occur as a result, such as severe cramping and weeks of very heavy bleeding. 
Then, almost a year later to the date, I experienced another episode of severe heavy bleeding, which I thought I was another miscarriage.  I took a pregnancy test which read negative, but I doubted the accuracy of the test and tried 2 more tests which also read negative.  I began to think there was something more serious happening with me and I made an appointment with my obstetrician.

When I visited my OB, a number of tests were performed on me: a pregnancy test, blood work and an ultrasound.  As the other pregnancy tests already demonstrated, I was not pregnant.  Thyroid was also ruled out.  Nothing irregular showed up on my ultrasound.  So, what could be wrong with me? 

That’s when the nurse practitioner revealed to me news I was not ready to hear.  “You are experiencing pre-menopause.” 

*Freeze frame for dramatic effect and insert tragic climatic music.*

According to my NP, my heavy and irregular periods could only be explained by perimenopause.  It would not affect my ability to get pregnant, but simply my biological clock ticking and reminding me to get cracking if I want more children.

After I left the doctor’s office, I researched pre-menopause and I even recalled a show that Oprah did years ago about the topic.  When the episode aired, I remembered thinking what an unfortunate situation for these women in their thirties to face.  Who knew I would be one of those women? 

    
As I read the symptoms of perimenopause, it became a checklist for all my bizarre ailments over the past 2 years, particularly an increase in allergies and insomnia.  Even my poor sex-deprived DH would attest to my change in libido. 

Upon my research, I also discovered that perimenopause can occur 5-15 years prior to the onset of menopause.  I recalled my mother’s menopause experience.  My mother went through her change when I was teenager.  When I did the math, I realized my mom could have very well been my age when her symptoms of perimenopause surfaced.

As with everything else, diet and exercise seem to be the key to ward off the symptoms of perimenopause.  At the time of my menopause manifestation, I consumed a lot of Diet Dr. Pepper, so my first course of action was to replace my daily dose of diet soda with green tea.  I began to eat more flax seeds and other foods with Omega-3.  I added soy milk and soy beans to my diet.  I also limited my morning coffee to one cup.  I increased my number of work-out days from 3 days a week to 5 days. 

Within a week of changing my diet and increasing my exercise, I felt remarkably better.  My energy levels rose and my sleeping patterns improved.  My menstrual cycles became more regular and my menstrual flow gradually decreased.

It has been a year since my menopause manifestation.  By simply changing my diet and increasing my exercise routine, I feel I have found my own Fountain of Youth.

For this week’s edition of 5 Minutes for Fitness, I offer you another one of my favorite strengthening exercises: Squats!  Squats are great for the gluts, quads and hamstrings. 

With your legs shoulder distance apart, sit an invisible chair.  Dig your heels into the floor to tighten your gluts as your squat.  Remember to not let your knees bend over your toes.  But don’t take my word for it!  Here’s a video to show you proper form. 

How low can you go with these songs?

 Flo Rida- Low (3:53)

Push It- Salt-N-Pepa (4:28)

It was once believed that pregnant women were fragile creatures, who should avoid exerting themselves during those 9 months.  However, now many studies have established that exercise actually helps the body deal with the stresses of pregnancy with benefits for the: aerobic system,  respiratory system and cardiovascular system.

That said there are some basic guidelines to keep in mind to keep both mama and baby safe while breaking a sweat.  ALWAYS check with your doctor before beginning (or continuing) a workout program, while pregnant to see if you have any special needs or restrictions.

• Workout with the goal of maintaining fitness, rather than training for competition.
• Avoid exercising in hot, humid environments which challenge the body’s ability to cool itself.  Your body temp should stay below 100 degrees.
• Stay well-hydrated, drink (preferably water) until your urine runs light in color
• Have a light snack before to avoid low blood sugar
• Keep energy bars, fruit and juices on hand in case of low blood sugar
• Do longer warm-ups and cool-downs
• Reduce the frequency, intensity and time of your workouts as your pregnancy progresses
• Try to exercise on flat even surfaces, balance and joint laxity is challenged during pregnancy, increasing the risk of ankle sprains
• Wear supportive footwear
• Work at an intensity you would describe as “somewhat hard”.
• Avoid situations which could result in abdominal trauma (roller-blading, kick-boxing, mountain biking, downhill skiing) especially as the pregnancy progresses
• Avoid breath-holding during exercise
• Avoid rapid changes of position between exercise or prolonged standing as these can result in dizziness or fainting from blood pooling in the legs and feet.
• Avoid lying flat on your back after the first trimester, as the weight of the baby can impair blood flow back to your heart and brain, making you feel dizzy, faint or uncomfortable
• Keep your pelvic floor strong by doing Kegels both during your workout and during the day (some experts recommend as may as 50 reps, 10-20 sets every day — Geez, that’s A LOT of Kegeling!!).  For directions on how to Kegel check out this link to The Mayo Clinic

Again, this list is just a guide and women with certain medical conditions and/or a high-risk pregnancy may need additional modifications.  Unfortunately, in some cases women may not be able to exercise at all.   Be sure to talk to your doctor and make sure he/she is okay with what you are planning to do.

Geralyn Coopersmith is the author of the critically-acclaimed book, Fit + Female, The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type. Geralyn served as the exercise consultant for the highly-successful Joy Fit Club Program with Joy Bauer on The Today Show.  She is a contributing reporter and editorial advisor for iVillage.com and a member of the advisory board for Health Magazine.   Geralyn is frequently featured in national magazines and newpapers, including:  Health,Fitness, Self, Fit Pregnancy, Marie Claire, Family Circle, Seventeen, Cosmopolitan, Redbook, The New York Post, Newsday and many others.