How Regular Exercise May Reduce the Risk of Breast Cancer

Posted by Angie Quehl on Jul 16, 2012 12:11:00 PM

An Exciting Break Through for Women's Wellness...

Women of all ages and sizes have a new reason to walk, run, dance, and even garden for a few more hours each week. These and other activities- combined with a diet rich in healthy foods and vitamins- may offer a leg-up in preventing the most common type of cancer in women. A recent study published on the Cancer journal website reveals that women who engage in regular physical activity have a lower risk of breast cancer.

Promising New Research

The study was performed by a group of researchers, including Lauren McCullough, who is a candidate for her doctorate in epidemiology at the University of North Carolina. McCullough and her colleagues surveyed more than 3,000 women between the ages of twenty and ninety-eight years old. In the study, 1,504 women had breast cancer and 1,555 didn't. Each of the women provided a comprehensive picture of her physical activity by answering questions about her exercise levels over her entire lifetime.

The study revealed that women who exercise for just a few hours each week were at a 6 percent lower- risk for breast cancer than women who didn't exercise at all. The intensity level of the exercise didn't appear to matter- women who regularly gardened or complete household chores, still benefited from the less strenuous activities. The reduced cancer risk was even greater for those who were physically active and women who exercised between ten and nineteen hours a week showing a 30 percent lower- risk of getting breast cancer.

A Benefit for Women at All Stages of Life

In this study, the decreased risk for breast cancer was present for women of all ages and all sizes. McCullough was particularly happy about these findings. In the TIME blog Healthland, she says “I was excited by the results because as women tend to age, they get set in their habits, and think that if they haven’t been active their whole life- why start now.” She concluded that research reveals that regardless of the age at which women begin exercising- they can still enjoy positive health benefits from their efforts.

Extra tip: Spinner bikes, exercise bikes, and stationary 


bikes will help master the basics
before getting into the hard stuff.

For overweight women with BMIS above 30, exercising gave them a similar risk for breast cancer as normal-weight women who didn’t exercise. While overweight women did see lower- risks of breast cancer with increased activity, Charlotte Lubuono from The Atlantic wrote that studies also reveal gaining a significant amount of weight, may cancel out the benefits that regular physical activity would have provided.

Overall Health is the Key to Prevention

The general findings of the study provide good news for women who are regularly active. But while the results show a positive relationship between exercise and lower breast cancer risk, Stephanie Watson of the Harvard Health Blog notes that the study doesn't prove exercising definitely reduces a woman’s breast cancer risk.

Many researchers believe that the prevention of breast cancer most likely results from a combination of factors, such as eating balanced meals, taking vitamins when necessary, and engaging in physical activity on a regular basis. Adopting an overall healthy lifestyle is not only a smart step in decreasing the risk of breast cancer but a wise move for preventing many of the most common diseases that affect women today. 

Where Should My Heart Rate Be?


Article authored by Leslie Luna.
Leslie is an avid gym-goer and writer of all things health and wellness. She is a freelance blogger and editor in the San Fransisco area. 


Topics: women's health, exercises for women, Women's Wellness, health tips, fitness for women

Women's Wellness: Avoid Vacation Weight Gain This Year!

Posted by Angie Quehl on Jun 21, 2012 11:00:00 AM

Don't Pack on The Pounds this Year!

vacation needed alba dawn resized 600Courtesy of Alba Dawn


As summer arrives, you're probably really looking forward to your vacation, taking a break and enjoying some great sights, not to mention great food. Unfortunately, if you're like the average person, you may came back with more baggage than you bargained for, literally. "You can easily pack in over 4,000 calories a day on vacation without even realizing it," says Jen Andrus, R.D., a nutritionist in New York City. "That translates into five pounds of weight gain for a one-week trip.” Follow these five simple steps to ensure you come home from your trip with no regrets and no extra pounds.

Control Your Splurging:  A trip to France wouldn’t be complete without the buttery croissants and rich cheeses and Italy wouldn’t be half the fun without the hearty pasta dishes followed by the famous gelato. If you plan properly and commit to “tasting” not splurging on one guilty pleasure per day, you are more likely to choose wisely and still enjoy indulging without the guilt or extra pounds.

Limit the Alcohol:  We all know cocktails by the pool sounds so relaxing, but the problem is they fill you up with calories only. Try 800 calories per drink! Yes, a Pina Colada has 800 calories. So, could you imagine drinking two or three per day? Try limiting your alcohol to one per day or supplement your beverages to 80-calorie spritzers or a 200-calorie Bloody Mary.

Eat Dinner Early: Having a late dinner can really mess with your metabolism, leaving you feeling sluggish the next morning. Although you're probably busy enjoying your destination, make time to have dinner earlier rather than later. You should be awake and moving for at least two to three hours between dinner and bedtime for best results.

Watch Portion Sizes: Restaurant meals often give you much more food than you would usually eat in one sitting. Therefore, pay special attention to portion sizes. You can even request a to-go box right when your food arrives and take half of it off your plate right away. Another idea to cut calories and fat is to split an entree with someone else.

Exercise Every Day: Although getting some R and R by the pool and maybe diving into aavoid vacation weight gain great book may be exactly what you’ve been yearning for, try not to be too sedentary. Definitely enjoy those moments, however, make sure to spend at least 30 minutes being active every day, whether you're swimming, working out in the hotel's exercise center, or just running up and down the stairs rather than taking the elevator. You can also get exercise by exploring your destination on foot as much as possible.

Your vacation doesn't have to undo all the hard work you have put into improving or maintaining your health and wellness. With a little bit of focus and attention on these five steps, you can avoid putting on weight while enjoying a vacation and it will be easier for you to transition back into your routine when you get home.


Bon Voyage!

We'd love it if you would share in our comments section below your ideas on how to keep slim and trim on your vaca this year! Tell us where you're heading and what kinds of fun activities you have planned to help keep the motor runnin'! And remember, if you come back having done just a tad more indulging than you wanted, we've got the best personal trainers and women's wellness experts around to give you nutrition advice and more the can help you get back on track!


Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women, fitness tips

Nutrition Advice for Women: 4 Farmers' Market Scams

Posted by Angie Quehl on May 10, 2012 6:00:00 PM

How Could A Farmers' Market be Bad?!

Nothing is better than grabbing a cup of joe and heading down your local farmers' market on a Saturday morning to stock up on the freshest produce and food in town right? Farmers' markets are a hot ticket these days with the number of markets shooting up nearly 20% in the last year alone. When you think Farmers' market what immediately comes to mind is clean, wholesome foods grown right in the garden of someone local. Although this is true in many cases it is not always so. Farmers' markets have become so popular that they're being co-opted by wholesalers, retailers, and farmers who may be local, but aren't necessarily committed to a sustainable food system. If you're looking for markets that sell the kind of 'farm fresh' food that most of us expect, then take this nutrition advice for women (and everyone) so that you can avoid these 4 Farmers' Market Scams.


Myth: All farmers’ markets sell local food.

Fact: There are two types of market models: real farmers’ markets and “farm markets” where buyers resell produce they bought at wholesale markets. The produce is usually not local and often comes from faraway states or other countries. For a while, some grocery stores were even selling their own produce in their parking lots and calling those “farmers’ markets.” To find the real thing, look for “producer-only” markets, meaning that the farmers at the market grew the food they’re selling on their own farms, explains Bill Duesing, president of the Northeast Organic Farming Association. Find out if your favorite market is producer-only by asking the director or market coordinator. And use your own judgment: If your local market is selling watermelons in May, they’re probably not local!

Myth: Local = organic.

Fact: Local farmers that aren’t certified organic are just as able as the big guys to use pesticides linked to ADHD, autism, diabetes, and hormone disruption. So don’t assume that just because a farmer shows up at a small market, his or her produce is pesticide-free. Under the USDA’s National Organic Program, farmers who market their product as “organic” must become certified by a USDA-accredited third party and keep very detailed records regarding pexels-photo-868110their farming practices. There is an exception: If growers earn less than $5,000 a year, they can legally market their produce as organic, provided they keep records to prove they are organic. They just don’t have to go through the certifying process.

There are some farmers who do use legitimate organic growing practices but choose not to enter the certification process, but technically, they’re not allowed (legally) to say their produce is organic. Bottom line: If a farmer is marketing food as organic, ask if he or she is certified by the USDA. If the answer is no, ask how weeds and insects are controlled (more about that coming up).


Myth: Food from the farmers’ market is so clean, you can eat it right there.

Fact: Before you polish off that entire quart of cherry tomatoes on the ride home, think of all the people who may have picked over them before you got there. Dirty hands = dirty produce. And although it may be free of pesticide residues, it could still harbor dirt and other bacteria that aren’t good for you. Get your produce home, then clean it with this cheap and effective produce spray: In a spray bottle, mix 1 tablespoon lemon juice, 2 tablespoons distilled white vinegar, and 1 cup cold tap water. Shake well to mix it up, spray on your produce, and rinse before eating.


Myth: Bugs on your food are bad.


Fact: Bugs in processed foods are bad. On farms, that’s a totally different story. Biodiversity is a major part of organic farming. Farmers who install wildlife corridors and pollinator plantings, including meadows, will attract beneficial insects into the field to prey on
pests that like to eat crops, and that means they can use fewer pesticides, whether organic or synthetic. So if you see a worm in your apple, cut him out and be thankful you’re getting truly organic local food!


 More Farmers' Market Scams...


How about you?

Tell us where you find YOUR fresh, local produce!  

We have readers from all over the country. Share your local Farmers' Market location in our comment section below.









Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women

4 Easy Things You Can Do For Earth Day (and everyday)

Posted by Angie Quehl on Apr 20, 2012 3:00:00 PM

earth day 2012 

Happy Earth Day!

This coming Sunday, April 22 is Earth Day. In honor of the occasion, we are taking a new angle to our women's health and wellness advice. We are happy to share just 4 simple things that you (and all of us) can do not only on Earth Day but every day to lead a help keep your body healthy and strong and our planet beautiful!

1. Eat organic or local; shop at a Farmers Market (with your reusable bag, of course

By doing this you are:

  • Consuming fewer chemicals and pesticides,
  • Keeping local farms viable
  • Helping to save energy and money in transport (organic food generally travels fewer miles from farm to market)
  • Helping your community toward sustainable food security
  • Tasting good quality food, who doesn’t want that?

2. Don’t eat meat, or eat less meat.

By doing this you are:

  • Being more healthy by reducing the risk of cancer (red and processed meat consumption are associated with colon cancer), heart disease, diabetes, obesity
  • Improving your diet with other foods like lentils, legumes, vegetables, fruits, etc.
  • Reducing your carbon footprint (the meat industry generates 1/5 of man-made greenhouse gas emissions- that’s more than transportation!)
  • Minimizing overall water usage ( ~1800-2500 gallons of water per 1lb beef vs ~220 gallons of water per 1lb soy tofu)

3. Learn a healthy new (but easy) recipe that can be your specialty

This can be your new “thing.” There are so many healthy and easy recipes with few ingredients. You’ll be saving money and it is a step to eating healthier. Almost everything is processed these days, it is hard to pick out something on the menu (besides salad) that is NOT processed.

Check out these recipes:
Fish Tacos
Eggplant Parmesan (Just 381 cal/serving as opposed to 1053 when made the traditional way)
Chicken Enchiladas

4. Start an organic garden (It’s not too late)

Ok, planting a garden may be a big step (and hard work) for some but it is worth it. If the task seems daunting to you in terms of time and effort, or you simply were not issued a green thumb at birth, why not think on a smaller scale. Try buying a small basil or mint plant that has already sprouted and is ready to eat. Whole Foods and Wegmans sell all kinds of herb plants for around $3 that are all potted and ready to go. It is definitely a start.

If you don’t know where to start, there are many resources and tips to start your own little garden online. No room in your backyard, or need some inspiration: many New Yorkers (we all know that they are REALLY short on space- check out this fire escape garden) who grow their plants in containers.

In short, anything that you can do large or small to continue this type of “earth-friendly” and healthy lifestyle will be well worth it. All of the fitness/nutrition advice we could ever give means nothing if we don't have a clean, thriving environment in which to live. Little things mean a lot and when you pick the first bunch of basil or a tomato grown from your own "garden" for your eggplant parmesan, the feeling you get (not to mention the fresh taste of your food) will be wonderful and worth it!

So what are you doing in honor of Earth Day 2012 to help us all enjoy this big beautiful ball we live on? Share your best ideas in our comments section below! 

More Great "Clean Living" Ideas:

Affordable Small Space Gardening

Going Meat-Free and Staying Healthy 

Earth Day Ideas for Kids 

What You Should and Shouldn't Buy Organic 



Adapted from an article the originally appeared in Northern VA Magazine by Rebecca Kim






Topics: women's health, Women's Wellness, health tips, healthy eating for women

8 Frightening Fast Food Facts: Nutrition Advice for Women

Posted by Angie Quehl on Apr 17, 2012 3:00:00 PM

In the age of 'pink slime,' there has been a lot of focus on what the heck is actually in our food. It is more and more important that we really dig further into what is being used or not used in and on the foods we consume and feed to our families. While it is no secret that fast food is not the greatest choice in most cases, we wanted to share a little nutrition advice for women and clue you into some things you really should know about certain fast food choices. 

McDonalds Big Mac Value meal resized 600

1.  Think Twice Before You Super Size

You would have to walk for seven hours straight to burn off a Super Sized Coke, fry, and Big Mac.

2.  Chemical Shake

In order to copy the flavor of a strawberry, fast food corporations include 50 distinct chemicals like ethyl acetate, phenythyl alcohol, rose, and solvent. A strawberry shake contains 50 different chemicals altogether.

3.  Cold and Crisp



Propylene Glycerol, used for antifreeze, is also used in some bagged salads as well a the salad in some restaurants to keep the lettuce green, fresh and crispy. The chemical can cause skin and eye irritations.

4.  Salty Sweet

Many fast-food chains dip their fries in sugar to give them their brown hue after frying. Not only are you consuming fat and starch, but you are getting your sugar intake for the day, as well.

5.  Chicken or Beef?

Grilled chicken sandwiches, chicken nuggets, and chicken on salads might contain beef. For example, Chicken McNuggets contain several beef additives disguised generally with secret names like “extract” or “essence."

6.  World Hunger Mickey's Bad Food

McDonald's feeds more than 46 million people a day - more than the entire population of Spain.

7.  Eat Your Veggies

French fries are the most eaten "vegetable" in America. 


8.  Food for Thought

A chocolate shake from White Castle has 1,680 calories.




Even more sound nutrition advice for women is just a phone call away! We are fortunate to have on staff Dr. Lucky Bennett, founder of our nationally recognized program, Nutritional Coaching for Women. If you are living in the Chantilly, Centerville, Herndon, Fairfax area and are looking for weight loss programs or women, weight loss solutions for women, or just a little extra advice on your current diet, Dr. Bennett does private consultations that can help you reach your fitness and weight loss goals. Call us at 703.817.0700 to arrange your consultation.




Source: Eat this, Not That via Women's Health

Topics: nutrition advice for women, health tips, healthy eating for women

Women's Wellness: Top 10 Things You Can Do To Prevent Breast Cancer

Posted by Angie Quehl on Oct 31, 2011 12:08:00 PM

What can I do to prevent breast cancer? What is the best way to find my cancer early, before it has spread? These are two of the most commonWoman working out questions women have. Here's what we know: 

There is nothing that you can do to ensure that you absolutely do not get breast cancer. However, studies suggest that some lifestyle choices may help reduce breast cancer risk. 

These include:

1. Eating a healthy diet that is low in animal fat and high in whole grains and fruits and vegetables. There is no data indicating that a specific diet, per se, can help reduce breast cancer risk. 

2. Taking a multivitamin and make sure it includes adequate folic acid.

3. Having your children before 35, if you have a choice. 

4. Breastfeeding your children. 

5. Avoiding unnecessary X-rays. 

6. Drinking alcohol in moderation and make sure you take folic acid when you do drink. 

7. Losing weight (if you are overweight). 

8. Not gaining weight after menopause. 

9. Getting regular exercise. 

10. Using hormone therapy to treat menopausal symptoms for the shortest time period necessary, it at all. 

You should also be sure to:
•Evaluate any breast symptoms or changes that develop.
•Have mammograms when appropriate.
•Consider raloxifene if you are postmenopausal and need to take a drug to prevent bone loss.
•If you have a family history of breast cancer or for other reasons are at high risk of getting breast cancer, visit our section for High-Risk Women

To help learn more about breast cancer prevention, you can:
•Join the Love/Avon Army of Women, a revolutionary initiative that is changing the face of women's wellness, specifically in the area of breast cancer research.
•Participate in studies sponsored by the Dr. Susan Love Research Foundation.
•Work with us to ensure research on breast cancer prevention is supported and funded. To support the Dr. Susan Love Research Foundation and donate, log on to


The majority of this post is courtesy of the Dr. Susan Love Research Foundation, dedicated to eradicating breast cancer and improving the quality of women's health through innovative research, education, and advocacy. To support this important cause and donate, visit The facts and opinions expressed in the piece are their own.

Topics: women's health, Women's Wellness, health tips

Skin Care for Women: The 8 Best Foods for Your Skin

Posted by Angie Quehl on Sep 6, 2011 10:39:00 AM

From Your Mouth...

... to your skin?

A healthy and balanced diet can shield your insides from all sorts of conditions and maladies, but did you know that it can also help to protect your outside?! The right vegetables, nuts, seeds, oils, fish, teas, and chocolates can shield your skin from the ravages of the environment, time, and even cancer. In this month's edition of Skin Care for Women (with a little help from our friends at Women's Health Magazine), we have found at least one food to address every issue from wrinkles, to acne, to dryness and more.  

1.  Flaxseeds

Skin boost: Wrinkle Fighterflaxseeds skin care for women food

These little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of o-3s in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. Beyond flax, salmon is an omega king.

2.  Spinach

Skin boost: Cancer Defender

In a study published in the International Journal of Cancer, people who ate the most leafy greens had half as many skin tumors over 11 years as those who ate the least. The folate in these veggies, which helps maintain and repair DNA, may reduce the likelihood of cancer-cell growth.

3.  Safflower Oil

Skin boost: Natural Moisturizer

The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer beverage-3303833_640-472974-editedfrom dry, flaky, or itchy skin. They keep cell walls supple, allowing water to better penetrate the epidermis. Scientists have found that this oil may even help people who suffer from severe conditions such as eczema.

4.  Canned Tuna

Skin boost: Skin Tightener

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells).

5.  Carrots

Skin boost: Blemish Blaster

Think of carrots as orange wonder wands - good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of Vitamin A, which prevents the overproduction of cells in the skin's outer layer. That means fewer dead cells to combine with sebum and clog pores. Plus, vitamin A reduces the development of skin cancer cells.

6.  Dark Chocolate

Skin boost: Sun Blocker


Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and provide sun protection. In a study from the Journal of Nutrition,  women who drank cocoa fortified with a chocolate bar's worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly few flavonols.


7.  Green Tea

Skin boost: Cancer Defender

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.                              (The tea's antioxidants degrade as it cools, so drink it while it's hot).

8.  Cooked Tomatoes

tomatoes-320860_640-665237-editedSkin boost: Sun Blocker

Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays. Cooking tomatoes helps concentrate its lycopene levels, so tomato sauce, tomato paste, and even ketchup pack on the protection. So does a hunk of lycopene-rich watermelon.


So there you have it folks...what you put in your body is equally as important as all of the creams, lotions, and potions that you can put on your body when it comes down to having healthy, glowing skin. This by no means suggests that those things aren't helpful too (especially sunscreen), but by adding some very basic foods to your diet, you can help to achieve and retain that youthful glow...from the inside out!

More Foods You Should Put On Your Plate for Sexy, Smooth, and Youthful Skin

*Portions of this article originally appeared in an article on Women's Health

Comments, Comments, We LOVE Comments!

Do you have a creative way to incorporate these skincare superfoods into your diet or perhaps a skincare woe that you would like some help addressing? Leave us a note in the comment section below. We would love to hear from you!

1 Comment

Topics: nutrition advice for women, Women's Wellness, health tips, skin care for women

Women's Wellness Tips: Outsmart Stress Traps!

Posted by Angie Quehl on Aug 1, 2011 3:09:00 PM

Chill out!

According to the American Psychological Association, 70 percent of women make a beeline for fast-acting, unhealthy stress solutions. Reducing stress is a "must-do" for overall women's wellness so next time, sub in one of these much better anxiety busters*.

stressed out lady

Tempted to dig into a bag of chips?

Try this instead... Grab a handful of almonds.
The omega-3s in nuts may help keep stress hormones such as cortisol in check, says Bernadette Latson, R.D., a nutritionist in Dallas. Other key angst-nulling noshes: oatmeal (it boosts the calming brain chemical serotonin) and oranges (the vitamin C counters stress hormones).

Tempted to swig an energy drink?

Try this instead... Take a nap.
You can't beat stress without shut-eye. A 20-minute siesta is enough to trigger the hormones needed to balance excess cortisol.

Tempted to bitch out a coworker?

Try this instead... Pop a multi.
That irritation and impatience may be the result of depleted stores of calcium, copper, and zinc that come with stress. Down a multivitamin to raise those levels and mellow out, says Pamela W. Smith, M.D.

Tempted to curl up on the sofa?

Try this instead... Go out with a friend.
A study in Behavioral Neuroscience found that simply being around other people may quash stress.

Tempted to reach for the remote?

Try this instead... Spend 15 minutes in silence.
This helps because "the brain doesn't have to filter out stressful sounds," says acupuncturist Kristen Burris.

25 More Stress Relievers

Here’s another awesome list of general strategies you can use to relieve stress and feel better right now! From sex to gardening, from games to self-hypnosis, with these 25, there’s something for everybody!

....Ten more Tension-Reducing Activities


* Portions of this article originally appeared on Women's Health Magazine Online

A little help from our friends...

Do you have stress-busting solutions that work really well for you? Share them with us and the rest of our readers by posting them in our Comment Section below.



Topics: women's health, Women's Wellness, health tips

Healthy Fitness Boundaries: The Ultimate Women's Wellness How-To

Posted by Angie Quehl on Jun 20, 2011 11:11:00 AM

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret ... it's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries.  Let me explain...

just say no to bad fitness and eating habits

When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries, then you knew that there would be consequences.

As an adult, you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries, you can assure your success in anything ... specifically with weight loss and maintaining a healthy lifestyle.

Creating Your Fitness Boundaries

It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

Fitness Boundary One: What You Eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed, and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

Fitness Boundary Two: How You Exercise
I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise, you'll look great, feel amazing, and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

Fitness Boundary Three: When You Indulge
Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, every day is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.

setting healthy fitness boundaries for women

Putting It All In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:

What 3 food items can I eliminate from my daily diet?
These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy, or desserts.

When can I schedule exercise into my week?
Pick 3-5 days, and select a specific time frame. Example: I'm going to exercise on Monday, Wednesday, and Fridays from 5 am-6 am.

When will I allow myself to indulge?
Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple of times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.

Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.


Need help defining and setting your fitness boundaries?

Our fitness and weight loss experts here at The Women's Club are more than happy to help you define and streamline your needs.

Call us at 703-817-0700

Email us at

Or click here to request a free consultation.




Article orginally appeared in the June newsletter.


Topics: women's health, nutrition advice for women, health tips, fitness tips, fitness for women, exercise programs for women, weight loss for women

Skin Care for Women: My Beautiful Eyes Part II

Posted by Angie Quehl on Apr 4, 2011 6:45:00 PM

Puffy eyes? Dark circles? Crow's feet? Here are even more tips and tricks to help keep those beautiful baby blues, browns, greens, or greys looking fabulous!

Miss out on part one? Read it here.

    1. The sun is still your enemy: Vitamin D is important but the danger that UVA and UVB carry to our skin is unbelieanti-aging skin care for women the eyesvable! So if experts are constantly stressing the importance of sun protection for the skin all over the body, imagine how important it is for the weakest skin on the face. There is more than one way to achieve adequate protection: use protective eye cream, switch to mineral makeup for your shadow and wear glasses with UV lenses. 

    1. Avoid stresses: The health of the eye area is connected to the health of the eyes themselves. If you spend a long time focused in front of your electronics (computer, TV, etc) the eyes will get tired, which will, in turn, reflect as dark circles around your eyes. Allergies and dryness of the eyelids can cause wrinkles in the future. A sinus infection might make your face look puffier than normal. To prevent these problems, make sure to address any medical concern you suspect involving your eyes and nose. Apply cool compresses to your face when you are overly stressed and take 30-second breaks to close your eyes if your job requires long periods of focusing on electronics/computer screens.

  1. Blame your genes: Heredity can play a strong role in some of the problems that appear around the eyes. Dark circles can be, in so many cases, a feature that is passed from one generation to the other. In this case, our job is to follow the skincare tips mentioned in this article to prevent more stresses that could intensify your inherited dark circles. Think about it this way, if you can’t change what you have, at least try to stop it from getting worse! Note:  Puffiness around the eyes can be due to water retention around the eyes. However, when it is chronic and not changing, it might be due to extra fatty tissue that some people are born with. Not sure if it is heredity or some other cause? Look at your parent's faces, you may be able to identify the same feature on one of their faces. If it is is hereditary, unfortunately, surgical correction to the skin around the eyes is the only solution to remove this type of excessive fat.

So there you have it...the if, and, but, or and for's of keeping those eyes young-looking and beautiful!

Article submitted by Saima Shaheen, Master Esthetician

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