Women's Health and Fitness-For Women of that "Certain" Age

Happy Birthday to Me!

automaticwritings@gmail.com (Cheryl Antier) — Sat, 10 Nov 2007 14:25:00 +0000

Wow - this is it - well almost. Tomorrow I turn (gulp) 49. It's not that getting older bothers me...at least not really. After all, I'm living my life exactly the way I want to be, doing things that I want to be doing.

I'm happy. I'm married to my soul mate, partner and best friend, my kids are happy, well-adjusted - really NICE people, and I love my work.

It's just that this is the last year I'm going to be able to say I'm in my 40s. It's the end of a decade and the beginning of another.

It will be interesting to see what life has in store for me...

How do You Deal with those little "aches and pains" in the morning?

automaticwritings@gmail.com (Cheryl Antier) — Thu, 11 Oct 2007 07:32:00 +0000

Autumn is my favorite season - I love the weather, the fall colors, that little "snap" in the air, even the fact that now that things are cooling off a bit, I'm more in the mood to do "real" cooking - food that can be cooked slowly over a low temperature - roasts, beans, soups - all of it.

The only thing I DON'T like is the fact that I'm stiff and sore more mornings now. As soon as I roll over to get out of bed, I find lots of little aches and pains. And my fingers are stiff - which makes typing harder. (Thank God for spell check, because my fingers are making more mistakes until they get limbered up).

One good thing is that the treatment the doctor has me on - a mix of low-dose steroids and a weekly injection - has meant that I'm no longer walking with a crutch or a cane, and we took the wheelchair back - I don't need it any more either! (Yippee!) It's so exhilarating to be able to just go out and walk whenever and wherever I feel like! Of course, I'm still having to walk in moderation - we took Elsa to the OK Coral (a wild-west themed amusement park here in the French Riviera) for her birthday, and after walking around for four hours, I could hardly move the next day!

But still - there's an incredible sense of freedom - of power - in feeling like myself again - and in knowing that I can get out and go walking like I used to. Last week when I was getting ready for the big family birthday party that we threw (four people all had their birthdays in September and October here), I walked down through the open-air market all the way to the pier - and then walked along the pier, just because it was a beautiful day and I wanted to enjoy watching people...it was wonderful!

The thing is, I don't want to be taking a bunch of drugs - well, okay, I'm already taking a bunch - so I don't want to add to it! Instead, I want to find some other ways of dealing with the arthritis and those little aches and pains in the morning. I'm going to start checking out natural remedies and may even check into massage and yoga and see what else is out there...so if you have any ideas, let me know!

Is Lilli Coming Out of the Closet?

automaticwritings@gmail.com (Cheryl Antier) — Sat, 22 Sep 2007 06:10:00 +0000

Lilli's Newest Hiding Place
Originally uploaded by frenchrivieralife.com.

Apparently not! This is her favorite place to nap during the day right now. We've had a bit of an Indian summer here on the French Riviera, and she's discovered that the top of the coat closet is cool, dark and apparently comfortable...With as hectic as things have been lately, there are days I wouldn't mind joining her up there.

I haven't had much time to post here lately - although there's been lots going on health and fitness wise, but it's also been a very busy summer and I've spent a lot of it working. (Although we did manage to get some vacationing and short day trips in too.)

In fact, today we're going to go and play hookey and go to Monaco again (we were there last weekend as well to see the Princess Grace exhibit) but this weekend it's the yacht show and we thought we'd go take a look at the latest in super yachts...

The Importance of Taking it Easy

automaticwritings@gmail.com (Cheryl Antier) — Sat, 14 Jul 2007 16:27:00 +0000

One of the most important things you can do for your physical and emotional health is to plan for some downtime in your life.

Taking the time to stop and smell the roses will keep your mind and body sharp and lower your stress levels.

I found an interesting post on another blog that talks about how so many people these days plan their vacations online - everything from doing the actual research to booking airline reservations and hotels.

The other thing that you should remember when planning your vacation is to consider what type of vacation you want to take. Think about what makes you relax and enjoy yourself.

For example, you might want to get back to nature - and take a trip to the mountains, where you can hike, backpack and commune with nature. (Personally, my idea of roughing it is when you go to a hotel where room service stops at 10 and housekeeping doesn't put those little chocolate mints on your pillow when they come in to turn down your bed.) But, some people actually like that type of vacation.

For me, having all the latest modern conveniences is a necessary part of any vacation I take. I like having a soft bed, running water and real toilets.

So whether you like quiet vacations in a small village by the sea, staying at a pied-de-terre in a thriving metropolis or camping in the wilderness, try to plan at least one vacation a year. And remember, a vacation can also be just overnight - or even for a few hours, as long as you're doing something that relaxes your mind and renews your spirit.

My Ah-Ha Moment Happened - I understand what I want to be when I grow up!

automaticwritings@gmail.com (Cheryl Antier) — Mon, 09 Jul 2007 12:17:00 +0000

It's funny how those "Ah-Ha" moments sometimes sneak up on you. The light bulb goes off, there's a sudden shift of perspective, and all of a sudden, things that were murky become clear.

That's what happened to me last night - or rather, early this morning. I've been really struggling with my "what's next" - what do I want to spend the rest of my working life doing? What am I passionate about, and what gets me excited enough to want to spend my time on it?

I've got a great business, and it started out as something that I loved. (I teach people how to create a business strategy that will give them the lifestyle that they want, help them figure out how much business capital they need and show them how and where to connect to the people and programs that can help them get those resources.) And that branched out into doing writing - which started as writing business plans and proposals, and then moved into copywriting and ghostwriting.

And, because I'm here, on the French Riviera, and we travel a lot, I also started doing some travel writing. And of course, blogging.

But I still felt like I was floundering around in a pool of quicksand.

I'm passionate about all of those things, and I love doing them. But I still wasn't sure if any of it was what I was "meant" to do.

And then last night, I did a special vision meditation before I went to sleep. (If that's too woo-woo for you, in more logical terms, I started really thinking about what I want to be when I grow up.)

And I had a dream - and in the dream, I was lost - but when I was found - the wise woman who found me and was leading me back to civilization and I had a long conversation - and I was telling her about my adventures. And she stopped and looked at me with a smile, and said "So now you know what you forgot - you are meant to be a story teller."

And it's really that simple.

And it's true.

I am a teller of stories. I've always been a collector and a teller of tales. When I worked for different nonprofit organizations, one of the reasons that we got such large grants was because we told the stories of the people who were struggling to get out of survival mode and who wanted to make changes in their lives.

And when I started working with small business owners to help them write business proposals or grants - one of the reasons they got approved for funding was because of the way we told the story of their businesses.

And even now, as a copywriter and ghostwriter - I'm still telling the stories that need to be told.

Wow - I feel like someone gave me the key to a door that has been locked for most of my life - and behind that door was the answer to the greatest and most wonderful of mysteries - and yet, now that I've opened it - I'm delighted with the simplicity of what is my truth - about who I am, and what I do.

I am a story teller.

French Riviera Beach Scene

automaticwritings@gmail.com (Cheryl Antier) — Fri, 06 Jul 2007 20:11:00 +0000

French Riviera Beach Scene
Originally uploaded by frenchrivieralife.com.

This was taken before the summer vacation officially started - the beaches were relatively uncrowded - which, unluckily isn't the case any more.

However, the weather is gorgeous (we get about 300 days of sunshine here), and the water is a perfect way to fight the heat.

And although most women here started getting suntans back in May, I don't see much sign of leather skin, or hear of problems with skin cancer. People are very conscious of the need to take care of their skin and use sunblocks and make sure they add lots of moisture as well.

It's a completely different attitude here than it is in the states and I've gotten used to being in the sun again, and not worrying about it so much.

The real secret to resistance exercises

automaticwritings@gmail.com (Cheryl Antier) — Sun, 01 Jul 2007 18:26:00 +0000

While I was shopping at the market this morning, I noticed this woman who was carrying a baby - the baby couldn't have been more than three or four months old - and she looked great - especially her upper arms. (Lately mine have kept waving after I'm finished, you know?)

And I realized something - she's carting around something that weighs the equivalent of 20 or 30 pounds! Any mother has done it - and as your children got older - and heavier, you probably still spent time carrying them.

So why, I can't help wondering have I been so worried about lifting heavier weights in my resistance training program? I mean, sure, I don't want to end up looking like Arnold - but when my kids were babies I carried them every day - sometimes for several hours a day - and never ended up being mistaken for the Terminator...hmmm...in fact, my arms looked really good back then - very sculpted, lots of definition.

So I did a little research, and asked my favorite weight loss guru, and it turns out that using heavier weights - for shorter, more intense periods of time, will actually help build muscle - and increase definition - but not bulk you out.

So, I'm going to try it. I'll keep you informed on how it's working. As long as I can get back to where the skin under my arms quits waving when I do, I'll be happy...

New Year's Resolution Check - Half the Year is Over

automaticwritings@gmail.com (Cheryl Antier) — Sun, 01 Jul 2007 17:55:00 +0000

I don't know about you, but sometimes one of the most overlooked aspects in life of a woman "of that certain age" is her heath. Millions of Americans make New Year's resolutions that they have forgotten about by February. And this goes on year after year.

How do I know? I keep a goal diary - with a list of the things that I want to accomplish. Mine is a little different than most people's probably, because I don't make my New Year's Resolutions in January, I do them in November about a week before my birthday. That's my time for looking over my life for the past year and planning for the future. Why am I bringing this up in July?

Well, right now I am in the middle of trying to make room for the latest mail bag of books that I had sent over from the states, and I happened to run across my book. And guess what goal has consistently been in it for the last 5 years? To lose those last, stubborn 10 pounds! (Ugh!)

But, I'm not the only one who doesn't manage to keep their goals each year - in fact, a lot of us generally end up adding on a few more pounds before the next January 1st rolls
around.

This is a terrible habit that will have major repercussions the older we get. In fact, whether we like it or not, a major part of living well and feeling great is personal fitness.

What kind of shape are you currently in? I'm going to take a wild guess and assume that you
(like me) could be in better shape. Hey, it all starts with a little motivation! And I am inviting
you to jump on the physical fitness bandwagon with me, and lets see what we can do about it! I know summer's here - which actually makes it easier for me, because of the huge cornucopia of really delicious fresh fruits and vegetables that are available right now. But no matter what our current habits are, there's almost always room for improvement, and there's no time like the present!

Everyone knows that working out and eating healthy leads to a healthier body. The better
your diet is and the leaner your body, the more energy you are likely to have. I can't
stress enough how good being in shape can make you feel. It's a physical and emotional
surge.

Because when your personal fitness levels are up-to-par, you not only have more
strength and energy, but you also have more confidence. You know that you look great and
that you can do things like head down to the beach in a swimsuit or wear less clothing in
public.

But when you're overweight, you feel the need to cover up and hide from the world.
This can often lead to depression and feelings of regret. Well, I say NO MORE!

It's time to put more time and effort into our personal fitness schedules.

So this is where I'm going to begin.

I took my desktop calendar, and I'm choosing five of those days to exercise every week, throughout the month of July.

Because July is a busy month (including the week when we're going to go to the mountains to get away from the heat), I'm having to fit the exercise in around our schedule. So sometimes I will be exercising on the weekends, and sometimes not.

Now, to get started you may want to try three days of cardio and two days of weight training,
alternating days. For me, because my arthritis is still an issue, I'm going to have to take it slow and easy on both the cardio - swimming is about the only cardio I can do right now) and strength training, but I'm going to do it.

Remember - having a regular personal fitness regimen will get your body in shape the way it's supposed to be year-round. Being in great shape is NOT just a summer thing - and just because summer's here shouldn't be an excuse for putting it off!

Eating right is imperative. You need a balance of good carbs, proteins and vitamins.
Typically you can consume as many vegetables as you please.

We need like 8 a day, so go for it. As far as proteins go, try lean poultry and fish. Then with good carbs, shoot for brown rice, whole grain breads and low-fat granola. And I know, none of this is news to you - or to me. But the truth is, the older we get, the more personal fitness relies on your diet. Without a nutritious one, you're doomed before you start!

I hope you'll join me on this personal fitness quest. Feel free to post on the blog and let me know how you're doing!

Talk soon!

Real Beauty goes more than skin deep...

automaticwritings@gmail.com (Cheryl Antier) — Fri, 22 Jun 2007 14:09:00 +0000

As I started writing this, I decided I needed a little inspiration and, let's face it, a little bit of a pick-me-up.

It's beach time already - and I still haven't lost the last 15 pesky pounds that I was determined I was going to lose by this summer.

And right now, if you took a picture of my skin and stuck it in the dictionary, it would be the picture for the "Sahara."

So, I decided to run (figuratively speaking of course), over the to the Dove "Pro Aging" Website. If you haven't see the commercials yet, you need to.

The first one is what started the whole thing for me - and for hundreds (if not thousands) of other women as well. It's called "Evolution" and it rips back the curtain and shows you what goes on behind the making of a glamour ad. It shows a rather ordinary woman who comes into the studio for hair and makeup before having her photo taken for a beauty advertisement. Which is fine - we all know that the professionals who work for the studios, the beauty advertisers - could make anyone look gorgeous with the right hair and makeup and lighting. But it goes further than that. After the photo shoot, the real "make up artists" take over and they do a little "tweaking" of the model. And what you end up seeing - the completely distorted end result - which is the fantasy that we all use for our measuring stick of what is beautiful - is a fake.

After the success of that advertisement, Dove went a little further. They actually had the nerve to find real women - wrinkles, gray hair, 50 year-old-bodies and all - and used them for their models of the new product.

And guess what? The women are beautiful, and glamorous - and REAL.

I love it!

Check them out and see what you think.

And in the meantime, I'll find what I was originally looking for, which are some tips for skin care in the summer sun...

Are You Watching Me Now?

automaticwritings@gmail.com (Cheryl Antier) — Fri, 22 Jun 2007 12:30:00 +0000

Sometimes you need to have someone watching over your shoulder - encouraging me to do what you know I have to do -
which, in this case for me, is writing.So, meet Lilli. (She's French.) She is part muse, part watchcat, part taskmaster.

All female.

She sits with me when I'm working, and if I seem to be having a difficult time, will sit on the keyboard - although whether that is to encourage me to keep sluggi ng away or to tell me it's time to take a break, I haven't decided yet.

When any of us are sad, or sick, she always knows and comes to snuggle next to us. At night, when Alain is home, she likes to lay by his feet on the bed.

She does cat tricks - although only of course, when SHE wants to. She can hunt like a lioness, and will chase Jon through the house when we say"Sic him Lilli!"

She also understands breakfast, and will go running into the kitchen anytime I tell her it's time for breakfast.She has a passion for raw green beans (not to eat them, just to carry them around and play with them!)

And we've learned not to leave the sack up on the counter, because as soon as your back is turned, she'll jump up and sneak one out of the sack and carry it out of the kitchen.She also likes to practice her tightrope walking on the narrow metal railing out on the balconies (and since our flat is 4 stories up, my heart is always in my mouth when I watch her jumping nimbly from one balcony to the next)...in fact, I'm sure she gets a perverse pleasure from knowing that.In all, she's a wonderful writing companion, and if she criticizes my work, it's always gently and with sympathetic eyes.

What You Need to Know About Herbal Remedies

automaticwritings@gmail.com (Cheryl Antier) — Sun, 17 Jun 2007 20:41:00 +0000

It used to be that anyone who was interested in herbal remedies or alternative
medicine was looked at as though they were a bit "kooky" in spite of the fact
that practitioners of eastern medicines have used such cures for thousands of
years. But that's no longer the case. In fact, herbal remedies or alternative
medicine has become a billion dollar a year business.

Which means that if you're lookng for information about herbal remedies, you can
find plenty of information - the problem is finding reliable information about
plant-based herbs that work. One surprising source these days is your own doctor.
Many doctors these days are becoming trained in the use and integration of
alternative healing methods. And, if nothing else, it's always a good idea to let
your doctor know what herbal remedies you're using, as it's entirely possible that
something you're taking can be contra-indicated with other medications. (Remember
that many synthetic based medications are based on herbs).

Here are a few things you need to know before begining any alternative treatment

"Natural" doesn't mean "Safe"

One of the most dangerous misconceptions people have about herbal remedies is that
just because a product is all natural, that it's harmless. This is not always true -
a good case in point is "ephedra." It was very popular for weight loss not that long
ago, but eventually it was banned when its dangerous side effecs were discovered.

And as mentioned earlier, combining certain medications with herbal remedies can be
dangerous - and this includes both prescription and over-the-counter drugs.

Herbal treatments come in many different forms

Just like with many synthetic medications, herbal remedies often come in different forms - sometimes in pill or capsule form, to make them easier to take and tolerate. There are also tinctures (which is a strong liquid "tonic" put on or under the tongue using an eye dropper.) Many herbal remedies come in tea form. Still others can be used in cooking or eaten fresh. And there are also herbs that are refined into essential oils and used on the skin or heated and used in the air.

Which herb you use and the reason you're using it will determine what form you should
be using.

Some herbal remedies are as effective as synthetic medication

This is a well-known "secret" that almost everyone knows. Probably the best known
case of an herbal supplement being as effective as a prescription medication is the
herbal remedy for depression. In study after study, St. John's wort has been proven
to be equally effective for the treatment of mild to moderate depression as any
prescription antidepressants - and it doesn't have all the side effects of the prescription drugs. (Warning: Never take St. John's Wort with prescription antidepressants, because they have serious side effects when combined.)

Peppermint is another herbal remedy that has long been used to treat an upset stomach
just as well as over-the-counter drugs. Raspberry tea, and ginger root tea are both
effective for pregnant women in treating nausea and morning sickness.

These days you have a much wider range of choices for maintaining your health than ever before. If you are ready to consider herbal remedies, make sure that you spend the time to become well-educated about what is available, the forms it comes in and the possible side effects. There are plenty of well-qualified alternative medical practitioners these days and remember to always let your doctor know what you're taking before beginning any treatment to maximize their effectiveness and minimize risk.

Luxury or Lunacy? Would YOU spend $800 on a haircut?

automaticwritings@gmail.com (Cheryl Antier) — Sun, 17 Jun 2007 09:07:00 +0000

I recently went to the hairdresser, to get my hair trimmed before we went to Austria. My hairdresser shook her scissors at me, because I really hate having my hair in my face, especially when I'm working - and if I don't have time to get in to get a cut when it's time, I have a tendency to grab the first pair of scissors I can find (even nail scissors) and cut off the offending locks. And, with the rush for getting ready for the trip, I'd hacked away a bit at one side of the front fringe, when it had gotten too long.

(I faithfully promised to come in BEFORE I felt like whacking at my hair the next time - again. This is a promise I make about every three haircuts or so.)

I've gotten used to paying more for haircuts here than I do when we're in the states, and barely wince anymore at the 45 Euro bill. But after reading an article about a guy who charges $800 for a haircut - and celebrities like Madonna, Naomi Campbell and Gwyneth Paltrow are happily plunking down the money for it!

Now ladies, I love a good haircut as much as the next woman...but this just offends my sense of morality. I mean it's one thing to enjoy luxury - we all do, and I'm definitely a proponent of pampering yourself from time to time. (A good massage, a great pair of shoes, Opium scented skin cream...ummm...) But $800? For a haircut that's going to have to be redone in 6 weeks?

I'm sorry - but I just don't get that kind of excess. Especially when there are so many things that could be done with that money, when it's so much spent on something so frivilous. How many hungry kids could have a decent meal for $800? Or how many homeless families could have shelter for a night? Or how much of a carbon footprint could be erased by planting trees, or spent on recycling?

If you want to read the article, click here. But I'd be more interested in hearing what you think. If you had that kind of money to spend, would you spend it on a haircut? Or do some good with it?

It's just plain nutty - but it helps your heart!

automaticwritings@gmail.com (Cheryl Antier) — Sun, 17 Jun 2007 08:01:00 +0000

I just read an interesting article online about the heart healthy benefits of eating nuts. According to Dr. Gerald Gau (who is a Mayo Clinic preventive cardiologist and a specialist in internal medicine and cardiovascular diseases), studies show that eating nuts can help your heart by:

lowering the LDL, low-density lipoprotein or "bad," cholesterol level in the blood
reducing your risk of developing blood clots that can cause a fatal heart attack
improving the health of the lining of your arteries

According to the article, walnuts are the most healthy for you, but you can also enjoy hazelnuts, almonds, macadamia nuts and pecans are also good for your heart. Even peanuts, which are not nuts at all but legumes, are good for you - as long as you eat them in moderation, of course.

The correct amount is a tiny handful once a day, and used in place of saturated fats.

The article lists the following reasons that nuts are so good for you: "...the unsaturated fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in fish, but nuts are one of the best plant-based sources of omega-3 fatty acids. Nuts also have lots of arginine, which is a molecule that increases the production of nitric oxide in your body, which may in turn help improve the health of your artery walls and make them more flexible and less prone to blood clots. Other substances in nuts that could improve your heart health include Vitamin E and fiber."

To read the entire article about why nuts are good for your heart, just click the link.,

It may keep the vampires away, but new study crushes garlic's hopes for fighting cholesterol

automaticwritings@gmail.com (Cheryl Antier) — Tue, 05 Jun 2007 21:32:00 +0000

If you're worried about vampires, bad good night kisses from blind dates, or just enjoy the flavor, keep plenty of garlic around. But if you're using it to lower your cholesterol, you might just be crushed by the latest study about garlic!

The result of the study, which appeared in the Feb. 26 issue of the "Archives of Internal Medicine" reported that the study included both fresh garlic and some of the most popular garlic supplements.

"We did a bigger and better trial than has ever been done before and with NIH (National Institutes of Health) funding, not with supplement-manufacturer funding. And as far as lowering cholesterol, garlic didn't work," said Christopher D. Gardner, study lead author and nutrition scientist and assistant professor with the Stanford Prevention Research Center in Stanford, Calif.

If you have too much LDL (low-density lipoprotein) cholesterol in your arteries, you are at greater risk for having a stroke or heart attack - which is still one of the leading causes of death in women, especially women
of that certain age."

Having LDL levels below 130 mg/dl is considered to be in the healthy range.

Historians have traced the use of garlic as a cure for many serious illnesses back as far as Egypt, around 1500 B.C.!

192 men and women between the ages of 30 and 65 participated in the study. All participants had what is considered "moderately high" LDL cholesterol levels (about 140 mg/dl on average).

Garnder's team focused on the moderate-level group because they wanted people who were not taking prescription drugs like statins, to keep the results from being affected. They assumed that people with moderate LDL levels were more likely to be using herbal or natural supplements to try to reduce their cholesterol.

And, by the way, pregnant women, smokers, people with heart disease, cancer, or diabetes, and current users of high blood pressure or lipid-lowering medications were excluded from the study.

The study ran for six months, and all participants took the equivalent of a four-gram clove of garlic in one of three forms: either mixed into a sandwich in raw form or as one of two popular commercially-available supplements, Garlicin and Kyolic-100 six days a week during that time.

The results: Blood tests revealed that none of the garlic options had any "clinically relevant effect" on LDL concentrations over the course of the study, either in the short run or the long run.

They concluded that neither dietary garlic nor supplements are likely to offer any such benefit to most patients seeking to lower their LDL levels.

To read more about their findings, click here: study shows garlic doesn't lower cholesterol.

Sunday June 3rd is Mother's Day in France - and it was my worse Mother's Day ever

automaticwritings@gmail.com (Cheryl Antier) — Sun, 03 Jun 2007 22:25:00 +0000

I know moms who live in the states celebrated Mother's Day three weeks ago. For those of us in France, Mother's Day is today.

If you're a mother, I hope wherever you live, your Mother's Day was a happy one.

Mine, I'm sorry to say, was not. In fact, I think this day has to go down in history as the worst Mother's Day I've ever had. It was an eye-opening experience, in any case.

It wasn't really that anything horrible happened. But it's not a day that I want to celebrate, or will look back on with fond memories. So since mine sucked, I thought I'd take a look to see how other Mothers spent their day...

I like this post - it's about "What Mothers REALLY Want for Mother's Day" and you can read it by clicking the link above.

If you've ever wondered how Mother's Day got started, check out this post by EchoDitto Blog - it offers you a link to the Mother's Day Proclomation written by Julia Ward Howe in 1870 - and makes you realize that the more things change the more they stay the same.

Curious how some celebrity moms spent Mother's Day? Check out PopSugar's Post here and if you've ever wondered where celebrity husbands and partners go to buy flowers for celebrity mothers, check out Mark's Garden - the florist of the stars!

Women's Health and Fitness-For Women of that "Certain" Age: More of the 100 Women I Admire Most

automaticwritings@gmail.com (Cheryl Antier) — Wed, 30 May 2007 13:19:00 +0000

I started a post a while back of the "100 Women I admire Most" because sometimes I think it's important to take the time to really connect with or at least identify the people in your life who are important to you, and have made an impact on your life.
If you'd like to see the original post, you can find it here: 100 Women I Admire Most

Then a little later, I created the second post. And you can find it here:
Women's Health and Fitness-For Women of that "Certain" Age: More of the 100 Women I Admire Most

What about you? Who are the 100 Women You Admire Most? (If 100 is too many, then tell us about just one woman who has made a difference in your life). Tell us who she is, and how she made a difference.

What are the Benefits of Stretching Before Exercising?

automaticwritings@gmail.com (Cheryl Antier) — Fri, 25 May 2007 13:53:00 +0000

If you've ever bought an exercise tape or DVD, or started a new exercise program at your local gym, or have taken a yoga, dance or aerobics class, chances are you've been told that you should always stretch your muscles before beginning.

And you should be. Stretching - or warming up your muscles helps to prevent injuries, and promotes better results from the physical activities you'll be doing.

Most people even admit that they know that stretching is important, even if they don’t understand exactly. (And according to recent studies, almost 45% of people who say they exercise regularly, also admitted that they DON'T always stretch first!) Understanding what happens during stretching will help you to understand why you need to do it.

The Science Behind Stretching

According to Yahoo Fitness, flexibility is one of the key components of a balanced fitness program. Without flexibility training (stretching), you are missing an important part of overall health. Flexibility prevents injury, increases your range of motion, promotes relaxation, improves performance and posture, reduces stress and keeps your body feeling loose and agile.

When you stretch your muscles, you lengthen some of the muscle fibers, while others remain at rest, which puts a little force or resistance on the collagen fibers inside the connective tissues - it's this force that causes any damaged or misaligned fibers to realign themselves along the same lines as the tension - and actually helps to repair and rehabilitate damaged tissues. (That's why range of motion exercises and resistance exercises used in physical therapy can actually help you to recover from an injury. The reason that you should be stretching your muscles before you begin exercising is because when your body is at rest the muscles are at rest - or "cold." The longer the muscles are at rest, the tighter and shorter they are. Stretching first lengthens your muscles, gets them "warmed up" which prevents injury and increases your full range of motion and flexibility.

So repeat after me..."I will stretch first, I will stretch first..."

Lunch at Le Caleche Restaurant with a friend

automaticwritings@gmail.com (Cheryl Antier) — Fri, 25 May 2007 07:54:00 +0000

Yesterday I got to have lunch with a friend of mine who had taken an impromptu trip over from the U.K. Alain and I decided to take her to La Caleche - one of our favorite French Restaurants here in Toulon.

I've blogged about this restaurant before - the food is fabulous and the prices can't be beat! (More about the restaurant in another post.)

While we were talking and catching up on each other's families and what we've been doing, we started talking about life at this stage of our lives. Marjelaine is a few years older than I am, and although she is technically retired, she works as a home care nurse in the U.K. both to keep her skills up-to-date, but also to give herself something to do during the day.

As she says, she does a little gardening, sweeps the floors, does the dishes - but after that, what is there to do?

She also enjoys traveling, and comes to France frequently, as both her sister and one of her sons lives here.

She also has been experiencing the "what am I going to do next" phase in her life, and for her, there are still as many questions as there are answers. We connected when I told her how I was feeling too - the impatience with wasting time on people and activities that I don't enjoy, the general unsettledness and feelings of loss and a sort of fear that I've been experiencing, now that my kids are growing up. (I told her that over the last few months, I've started thinking for the first time about life without my kids being the major focus, and she nodded her head sagely - her boys are all adults, and it was incredibly comforting to be able to talk to someone who understood exactly what I was feeling and going through and had been through it too.) Her advice was to just take it one day at a time, and enjoy figuring out what I want to do, and what I like.

"It will come" she said. I think she's right.

What are the Benefits of Resistance Training?

automaticwritings@gmail.com (Cheryl Antier) — Thu, 24 May 2007 09:11:00 +0000

You don't have to be an Olympic Athlete, or trying out for Mrs. America, or even have arthritis to benefit from resistance training. Almost all of us can benefit from using resistance training for these reasons:

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to those of us who are of that "certain age."

Bone mineral density is usually supported by the hormones. To address the problem of not having enough hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.

3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.

4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.

5. Improve general health and fitness
For women of that certain age, undergoing a resistance training program will help improve their health and decrease the risks brought about by aging. It will help you to remain independent longer, and decrease your dependence on other people to help you do even simple things. And by building a stronger body, you also decrease your risk of injuries, and illness.

6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

Remember though, it's important that when you start doing a resistance training program that you do it properly. And you're only going to see the benefits if you stick with it on a consistent basis.

The key here is to simply take your time. Do things one step at a time and do them correctly. As your body condition improves, then move on to more challenging tasks. If you're interested in starting a resistance training program - or any other type of exercise program, and you'd like an online exercise buddy, drop me a note! I think having someone else to hold you to your commitments is one of the best ways to succeed at any type of diet or exercise program!

How Does Resistance Training Work?

automaticwritings@gmail.com (Cheryl Antier) — Thu, 24 May 2007 08:23:00 +0000

According to my research, the best resistance training program for someone with arthritis is going to include the use of dumbbells, elastic cords, and exercises that use my own body weight to tone, strengthen and build muscle strength.

The way it works is like this: When I'm using any equipment, or going through a series of exercises, my muscles will be pitted against the weight - and supposedly, over time, my body's cells adapt to the weight and the result is called hypertrophy - or the enlarging and increasing action of nerve cells to help contract the muscles. (That sounds a little complicated, and I'll explain it in more detail in another post, so stay tuned!)

Now of course before I start my resistance training, I'll consult with my doctor first - and so should you - especially if you have any medical conditions, or haven't been exercising or moving regularly. Also, according to my research, it's very important to learn to do the exercises properly - doing them the wrong way can actually hurt more than it will help and can cause damage to the muscles and tendons. So I'm going to talk to my doctor about going to a physical therapist, to learn which exercises are right for me, and how to do them properly. Something else I learned is that it's important to do warm up exercises first, to help get your body ready for the resistance training,.

Resistance training can also be done without resorting to exercise equipment. Doing push-ups is one good example of a resistance exercise that uses the body's own weight rather than any machines. For me, because of the arthritis in my wrists and shoulders, I don't think I can do push-ups, but there is another way to do them that I discovered I can do.

You use your kitchen counter. Stand about 6 inches (or whatever is comfortable for you) away from the counter. Put your hands about shoulder-width apart and lean your body in towards the counter - when it gets tough, or you're almost touching the counter, stop and hold for a count of 10, and then move back to your original position. Do this for 3 sets of 10 exercises each.

Here's a different way of doing this same exercise that my friend Rene swears works for turkey arms - you know, that little bit of skin that keeps wobbling when you wave to someone - even after you've stopped? (Ugh!)

Stand next to your kitchen counter, but this time facing away from it. Put your hands hip-width apart and slowly lower yourself down - as if you were going to sit down. Go down as low as you can, and hold for a count of 10 - or five, if it's too hard to do 10. Start with three sets of 5 and work your way up to three sets of 10 and do them twice a day. And you can wave good-bye to turkey arms!

What is Resistance Training?

automaticwritings@gmail.com (Cheryl Antier) — Thu, 24 May 2007 08:11:00 +0000

Resistance training is something I'm starting to research as a way of fighting arthritis. I know that resistance training is a method used by doctors and physical therapists to help sports stars that have been injured as well as athletes who want to increase body strength and physical fitness and stamina.

My biggest question is, "Does resistance training help control pain and stiffness of arthritis?" I mean, I'm not looking to get buff, and I certainly am past the age where I'm going to enter any bathing suit competitions! (Although I wouldn't mind looking great when I'm laying on the beach at Cannes, Nice or St. Tropez working on my tan!)

The type of resistance training that I'm most interested in will involve activities that use my own body weight to work out my muscles. It's important to me that I learn how to do resistance training (also called strength training and weight training) the right way - I don't want to end up hurting myself, or making things worse.

You might think that resistance training makes your body grow bigger muscles. But according to my research, this is actually not true. Resistance training is about increasing your body's strength, not its size.

One of the things I like best about starting a resistance training program is that it can be done by people of all levels of physical fitness, and it doesn't require a lot of expensive or bulky equipment, and it can be done in the privacy of my home! (I hate going to the gym and working out next to thin, gorgeous women who look like they've just stepped out the pages of Vogue and never break a sweat, no matter what they're doing.)

The goal of resistance training is to build and tone the muscles, giving the body a better look, and making it stronger and more flexible. (Right now I say whoo hoo! to flexibility, you know?)

Plane Stiff and Sore...Tales of a Traveler with Arthritis

automaticwritings@gmail.com (Cheryl Antier) — Mon, 21 May 2007 11:38:00 +0000

Okay, I admit, I denied the stiffness and pain in my joints for longer than I should have. I kept thinking that I was too young to feel so "old." And then two summers ago, I had an accident and fell, cracking the cartilage in my right knee and straining the left one.

Because the pain wouldn't let up, I finally went to the doctor and they ordered x-rays. I even went through a painful treatment - three shots, given directly into my knee, to help replenish the fluids that had been lost after the accident. But the end result was the same - I have arthritis, made worse by the accident.

Over the last several months, it has gotten worse, and has moved to my wrists, my fingers, my shoulders, even my hips. I do stretching exercises every morning, and take a new drug called Celebrex - which for me works wonders!

But we have been doing a lot of traveling the last few months - London, Vienna and Salzburg and something I discovered is that I get "plane stiff and sore" after sitting on an airplane, even for a few hours. (Or while riding in the car - we took a three hour drive up to the French Alps recently, and I could barely stand, let alone walk, when I first got out of the car!) Does that happen to you too?

Of course, I have always heard that one of the best things you can do is to get up and walk in the aisles as much as possible - but I always prefer a window seat, and if your flight is only an hour or so, it seems as if the stewardesses are in the aisles most of the time, serving drinks and those stingy little packets of nuts or biscuits they serve these days. And I hate having to climb over people to get out. I would rather just sit.

Well, the good news is, there are some simple exercises that you can do to help keep your muscles loose and limber while you are traveling. (These were developed by Marilyn Moffat, PhD who is a professor of physical therapy at New York University - for the American Arthritis Foundation).

1. Heel raises. While sitting with your feet flat on the floor, "step up" onto your toes, and raise your heels several inches off the floor. Hold for 10 seconds. Raise and lower 10 times.

2. Ankle circles. Raise one leg slightly off the ground and rotate in a clockwise direction 15 times. Then rotate in a counter-clockwise direction 15 times. Repeat with other leg. (I found this one difficult to do on the plane, although I could do it if I stretched my leg out underneath the seat in front of me, and kept my heel on the floor, I could do it.)

3. Stretches. If possible, do this one standing. Reach both arms straight up and gently stretch your muscles for 10 to 15 seconds, then bend to each side and do the same. (Obviously this one will get you some strange looks from your seating companions if you are in a plane, but again, you can do them with a little moderation.) To do this one while seated, try stretching one arm at a time straight up - as if you're trying to adjust the air conditioning jets. Then you can do some simple arm flexes - as if you're using weights, and finally, circle your wrists (the same way you did with your ankles.)

4. Waist twists. This one is fairly simple - with your left hand, grip your right armrest, and twist your body as far to the right as possible. Hold for five to 10 seconds - and repeat 5 to 10 times. Then grip your left armrest with your right hand and repeat.

5. Curl downs. Pull your chin and stomach in and hold them as you curl slowly towards the floor, letting your arms hang loosely down to your sides. (Again, this one doesn't work for me on a plane - there's not enough room to curl forward. So I improvise by sucking my stomach in and holding for a count of 10. I do this one 10 times. Then I tighten my buns and do the same thing. You can also do your Kegel exercises on the plane, and no one will be the wiser!)

6. Leg lifts. While sitting, slowly lift your left leg two to three inches off the floor and hold for a count of 10, then lower it back down and raise your right leg. Repeat each leg lift 10 to 15 times.

7. Leg stretches. Stretch your legs out in front of you as far as possible, and stretch your musles - point your toes and hold for a count of 10, then arch your foot and point your toes towards you and hold for a count of 10. Repeat 5 times.

And there you have it - simple exercises you can do while sitting in a plane or a car that will help to keep you from getting too stiff while you're traveling! If you've got any other exercises you do, please feel free to share them here!

Christine Manavella - author, artist and advocate

automaticwritings@gmail.com (Cheryl Antier) — Mon, 14 May 2007 23:29:00 +0000

Christine Manavella - author, artist and advocate
Originally uploaded by frenchrivieralife.com.

Christine Manavella is a friend of mine. She's a wonderful artist (she designs jewelry), an artist - with two published books and a third in progress, and a tireless advocate for the handicapped. She's also beautiful, funny and a dedicated teacher. (Can I be her when I grow up?) She's sitting at the table with her in-laws and her daughter Anne.

More of the 100 Women I Admire Most

automaticwritings@gmail.com (Cheryl Antier) — Mon, 14 May 2007 22:56:00 +0000

6. Christine Manavilla - mother, artist, author and a woman who suffers from M.S. Christine is one of the women I admire most because she is beautiful, strong, talented and chooses to live her life on her own terms, even in the midst of having to deal with the many problems associated with M.S. In addition to being a teacher, she designs her own jewelry (very beautiful), has had two books published - and is working on a third - and is a tireless advocate for the handicapped. She's also got a wonderful sense of humor, is a great mom and a good friend. Here is a link to Amazon.fr where you can get her books: http://www.amazon.fr/Vivre-Malgr%C3%A9-Tout-Manavella-Christine/dp/2878676661

7. Denise Mafi - Denise has been my friend for a really long time - longer, we realized the other day, than either of us wanted to remember! Denise is an advocate for low-income mothers, and is an amazing organizer. She wrote the book (literally) on doing freezer cooking and pinching a penny until it cries uncle. As the mother of four growing kids, she knows all the secrets to feeding a family delicious, nutritious food on a budget. Due to her husband's work, she spends most of her time raising her kids alone, and I've always said that she is the only married single mother I know. Faced with a growing series of health problems, she nonetheless manages to homeschool her kids, stay active in her community and maintain a positive and upbeat outlook on life.

8. Katharine Hepburn - She was an actress whose work I enjoyed very much, but I also admired her gutsy independence, sharp wit and sense of humor.

Vallauris Market

automaticwritings@gmail.com (Cheryl Antier) — Mon, 14 May 2007 22:47:00 +0000

Vallauris Market
Originally uploaded by frenchrivieralife.com.

Look at all the lovely tomatoes. Most people know that tomatoes are a fruit, not a vegetable. According to research, tomatoes are one of the only dietary sources of an anti-oxidant called "lycopene", which has been proven to help reduce the risk of several different types of cancer, including prostate, stomach, lung, pancreatic, colorectal, and cervical. According to many natureopaths, tomatoes may also help reduce circulation problems and help keep blood clots from forming in the bloodstream - much the way aspirin and blood thinning medications do.

Tomatoes are also an excellent source of, vitamin A, vitamin C, beta-carotene, potassium, folic acid and other B vitamins, iron and fiber.

Something that's interesting is that lycopene is more readily absorbed into your body when you eat cooked and processed tomatoes, instead of raw.