Fit Bod of the Month
Spring is Here!
 Welcome to the 3rd edition of Fit Bod of the Month. Spring has now sprung. Trees are beginning to bloom, the climate is warming up ... and some people are beginning to panic. This is the time of year to begin shedding your outer clothing, exposing more of your figures and physiques. While some of you may be happy to do so, many others are frightened, overly conscious about showing the results of months of inactivity and poor eating habits
There's truly no need to panic, though. Much positive change can be attained in 4 to 6 weeks, if you decide you really want to look and feel better and are prepared to do what it takes. But be prepared to make a few sacrifices and get serious about your shape. After all, we're not just talking about aesthetics; more importantly, we're talking about your health, your life. While you should always have self-love and self-respect, you should never accept complacency as a final answer for challenges, particularly in the arena of health.
If you want to go from looking good to looking great, however, be sure to avoid the mistake of stopping your efforts once summer arrives. By making this a year-round effort, you will look, feel, and be even better (and hotter) by next summer. The model I'm about to introduce you to didn't attain her figure, her strength, nor her energy by simply exercising vigorously every Spring (and/or New Year's); this is a year-round lifestyle for her. And, so it should be for you too - that is, if you want to live life with greater vitality, mental alertness, and physical health and beauty.
 Begin doing physical activities and exercises regularly, and with intensity. Couple these with healthful eating, minimizing, or eliminating, simple sugars and saturated fats (including fancy coffees marketed through large coffee and donut chains). Once again, through serious effort, you can begin to attain visible results in as little as 4 to 6 weeks.
The solution is actually quite simple. The challenging part, however, is implementation. There are many methods for successful implementation, and thus, successful attainment of goals. But, for purposes of this monthly edition, a powerful first step is by having an image of what healthy bodies look like. (Be sure to also visit my two prior Fit Bod editions:
While being concerned about the appearance of one's body may sound superficial and materialistic, at first, it's actually a critical matter of health. What many Americans seem to be unaware of is that physical appearance directly affects physical health, when physical shapeliness is attained through the healthy lifestyle choices of regular, intense exercise and proper, healthy nourishment.
Remember, to look your absolute best - and generate the health benefits as a result of a fitter body - don't stop once summer sets in. Keep going, year-round. By starting now, not only will you look hotter by this summer, you will look outstanding by next summer.
 Now, for our Fit Bod of the month ....
Role model: Diana Crum
Age: Over 38 Height: 5'5" (65")
Waist: 27" Hips: 37"
Waist-to-hip ratio: 0.73 = excellent
(Ideal measures: 0.7 for women; 0.9 for men)
Waist-relative-to-height: (height/2 minus 3 to 5 inches for women or minus 2-3 inches for men) 65/2=32.5; waist is 5.5 inches smaller than ½ her height = excellent.
Body fat %: 13% +
Weight: 126 lbs. (If this sounds heavy for a lean woman, remember that muscles weight more than fat, which is why I don't believe in relying on scales or the BMI index.)
Garment Size: 4-6
Occupation: NYS licensed massage therapist; owner of Diana's Hands massage service.
 Preferred Approach to Fitness: Strength training: 2-3 times per week, 50-60 minutes each workout. Run 3 times per week, for 20-30 minutes, with her dog, Peanut.
Primary motivation: to maintain fitness and health; to enhance strength for business and life, overall. Diana loves to feel healthy and in shape, with strong muscles and a fit body.
Nutritional approach: Diana cited the philosophy I, myself, live by: eat to live, don't live to eat. Avoids greasy foods, and sugars. SAMPLE: Breakfast: 1 banana, 1 cup of coffee, and 1 cup of orange juice. Snack (several hours later): protein shake (from whey, rice, and flax) with kale, broccoli, beets, alfalfa, carrots, kiwi, pineapple and grape seed extract. Lunch/Dinner: protein source - usually seafood; if not, then turkey or chicken - with brown or coconut rice, vegetables, and avocado. Snack: raisin bran or granola with milk; 1 or 2 cookies, or a piece of chocolate 3 to 4 days each week. Beverages: water (6-8 cups per day), orange juice (2 glasses); coffee (1-2 cups).
Sleep: 5-6 hours on work days (plus 1 hour nap during the day); 8-9 hours on off days.
Sidenotes:
a) The exercise that Diana is doing is called "deadlift." It's a fantastic exercise for strengthening and shaping the gluteals (buttocks). However, it is contraindicated for anyone with back sensitivities.
b) For the body fat skinfold measurements, only 2 sites are shown being measured - obliques and abdominal; for the remaining sites be sure to read the next two Fit Bod newsletters, over the next 2 months
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