Fit and Female

Why You Should Never Ask, "Do These Pants Make My Butt Look Big?"

Beauty is not in the face;
beauty is a light in the heart ~ Khalil Gibran

Beauty is how you feel inside, and it reflects in your eyes. It is not something physical ~ Sophia Loren

How many of us have asked someone (usually our "significant other") something along the lines of "Do these pants make my butt look big?" or "Do I look fat in this dress?". 

Sometimes we ask a sister or a close gal pal, but usually we ask the men in our lives this kind of stuff.  And I really feel badly for the guys on this one, Ladies, because I don't think there is any good answer to that. 

If they say, "Well, they are not the most flattering pants you've ever worn",  they are dead meat (even if its true -- and even if we KNOW its true).  Because true or not, there isn't a woman on the planet that wants to hear it.

Really smart men side-step that one with a "No, Honey, you know I always think you look beautiful...no matter what."  And even that's not a safe answer, because often they're accused of not being honest -- or being dismissive.  Maybe the safest answer is, "Well, Sweetie, what do YOU think?". 

To my mind that really is the most important one, any way.  Why are we asking these kinds of questions in the first place?  And what in the name of heaven is the most politically-correct response?

In fact, I would be curious to do a study on exactly what time of the month (and after what behaviors) this question usually asked. 

My hallucination is that it is: 1) while we are going through a raging bout of PMS and 2) immediately following a pig-out with a pint of Ben & Jerry's Chunky Monkey.  In fact, that also seems to be the time that most of us decide to try on a bikini (you know the one that we bought on sale a few years ago and that never fit quite right from the get-go).

The better question is -- why are we asking other people (even those we care about most) for their opinion of our bodies? 

Because the truth is even if they thought we should be gracing the pages of Victoria's Secret (move over, Ms. Lima, coming through), if we don't believe it -- it doesn't matter what other folks say or how many times they say it.

I have a girlfriend who was a model for about fifteen years.  Drop dead gorgeous.  She told me an interesting story.  She said that she used to have a few steady clients that would "book" her but whose clothes she really did not enjoy modeling, because she felt that she didn't look good in that particular line. 

On occasion, during a modeling job she would say something in passing about how she didn't think that she looked very good in these particular outfits -- in front of the client.  And she told me that every time she did this, she would never get booked by that particular client again.  No matter how many times they had used her in the past.

She said that taught her a valuable lesson.  After it happened a few times she resolved to keep her mouth shut regardless of how she felt in the clothes. 

Clearly, the client thought she looked great!  That's why they had booked her in the past -- and that's why they continued to book her...until she put the notion in their heads to the contrary. 

The point is your reality and other people's reality (particularly when it comes to an analysis of your physical appearance) may have absolutely nothing to do with one another.

I'll tell you another story along the same lines that really struck me as a teenager.  Back in high school, I had these jeans that I really thought of as, well not the most flattering.  I wore them, but I didn't think they looked that great.  In fact, I thought they made me look a kinda fat and dumpy -- and I always felt a little self-conscious when I wore them. 

Long story short, a good guy friend of mine told me on day that he had overheard some of the other guys in the gym lockeroom discussing me -- and these particular pants.  My stomach dropped...OMG...I was right!!!   He was about to tell me something I didn't want to hear...they were making fun of me??  I just knew it!!

But NO...he told me that the conversation was how HOT the guys thought I looked in those jeans.  I damn near hit the floor!  How could that be???

Well, naturally I wore those jeans till they went threadbare after that ;-) -- and with a completely different attitude.

But the point is NOTHING in that situation had changed except my attitude.  And unfortunately, my attitude changed based on someone else's opinion and validation.  I could have just skipped a step (and saved myself a few months of unnecessary discomfort) by telling myself that I looked great.

I personally haven't asked my husband (or anyone else) those kinds of questions in years. 

One, because I think its a set-up so you can get pissed off at somebody else due to your own insecurities about your body (which ultimately only you can deal with).  And two, because until you believe that you are attractive nobody in the world can convince you otherwise.

Again, as with other insecurity issues I think a good way to go with this is to act "as if".  In other words, "fake it 'til you make it".  Pretend you believe it, try to push out any other thoughts, act as if you believe it -- and bit by bit you will come closer and close to actually believing it. 

Also, I would follow my model friend's advice and stop asking ridiculous questions.  Bottom line, there is only one answer to that question that matters anyway -- and that is the one that you give silently to yourself. 

Now repeat after me, Girlfriend, "Damn, I'm fine...damn, I'm fine...damn, I'm fine" ;-).

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

"Some Lip Gloss May Promote Skin Cancer"

Noooooooo!  Say it ain't so!!!   That was the title of this article on my homepage today.   My eyes got wide and I clicked on it. 

After all, I'm the girl with at least 5 tubes of lip gloss in her purse at any given time.  I've loved the stuff ever since I heard the words "Bonnie Bell Lipsmacker" back in the 7th Grade (bubblegum was the bomb!).  And I was recently busted going through airport security -- the guard laughed and shook her head as she threw 7 different glosses into the trash (I wasn't quite as amused).  So in the interest of protecting all my glossy gal pals...here's the 411.  Definitely off to buy gloss with SPF 15 tomorrow!

Quit Smoking, Have a Happier Baby?

Yup, that's the story according to British researchers. 

We already know that smoking during pregnancy can effect the health of the newborn, including increasing the risk of miscarriage, birth defects, sudden infant death syndrome (SIDS) and low birth weights.  But, now it appears that there is a psychological effect on the infant, as well.

A British study of more than 18,000 babies used a scale to evaluate mood, receptivity to new things, eating and sleeping patterns.  Researchers found that when pregnant women were "heavy smokers" (defined as 10 or more cigarettes per day) throughout their pregnancy they had babies who we classified as having more difficult dispositions, appearing fussier and less content.  Whereas women who quit during early pregnancy had much better behaved little ones.   

So if the fear of major health risks doesn't inspire you to quit (and come on now -- it should), maybe the thought of giving birth to a tiny terror ;-) might.

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

Working Out In The Womb?

Pretty much everyone who is not living under a rock now knows that exercise is recommended for pregnant women to keep them healthy. 

But now new research (presented this month at The American Physiological Society's annual meeting) suggests that working out may provide the developing baby with cardiovascular benefits, as well!

According to Dr. Linda May, of the Kansas City University of Medicine and Bioscienes,

"When the mom exercises during pregnancy, the unborn baby gets the same type of training effect that you would see in an adult — so you see the lower heart rate and also improved heart rate variability, which is evidence of improvements in the nervous system of the heart."

"Maternal exercise may be the earliest intervention to improve the heart of children and possibly the best,"

This is the first research to suggest a direct link between maternal fitness and the fitness of the unborn baby.  Very compelling evidence to add to the pile to indicate that virtually all women should be engaging in regular, moderate intensity exercise, particularly low-impact cardio. 

Pretty sweet deal for the fetus, Mom does all the sweating and the kid gets all the benefits!  Apparently, the theme starts even earlier than we thought ;-). 

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

PMS (Potential Murder Suspect)

"Women complain about PMS, but I think of it as the only time of the month when I can be myself." - Roseanne Barr

A PMSing woman can be a dangerous yet fragile creature.  Alternating between screaming like a banshee, crying at the drop of a hat and eating everything in the house even remotely related to chocolate.

So as a service to women who suffer from this condition (as many as 85% of us do) and the men who are sleeping in tents in their backyards to avoid them, I thought I would blog a bit on the physiological reasons behind PMS.

If you're a woman you know that PMS is definitely NOT all in your head.  But what is it exactly about the time of the month BEFORE "that time of the month" that makes you feel like your head might start spinning around uncontrollably and spewing pea soup?

The symptoms of PMS include:

• Acne
• Breast tenderness, swelling
• Feeling tired
• Having trouble sleeping
• Having an upset stomach
• Headaches
• Backaches
• Changes in appetite
• Joint or muscle pain
• Trouble concentrating
• Anxiety, tension, irritability
• Crying spells
• Depression

PMS occurs one to two weeks before your period starts (during the "luteal phase" of your cycle) and is thought to be caused by a combination of factors, including: hormones, genetics, neurotransmitters.  During this time there is an increase in estrogen and a decrease in progesterone both of which effect brain chemistry. Including:

• Serotonin: A neurotransmitter involved in depression and carbohydrate cravings
• GABA: (aka gamma-aminobutyric acid): A chemical involved in feeling calm (hmm...safe bet this one goes down during the luteal phase)
• Endorphins:  Natural opiates made by the body which cause euphoric feelings (apparently these take a nose dive too)
• Norephinephrine: Involved in regulating heart rate, blood pressure and mood

PMS is more likely to occur in women who are between their late 20s and early 40s, have at least one child, have  history of depression in the family and/or have experience post-partum depression or other mood disorder.

PMS can be helped by:

• Exercising regularly
• Talking a multi-vitamin which includes 400 mg of folic acid and Vitamin D
• Eating a healthful diet
• Avoiding caffeine or alcohol
• Avoiding salty foods or simple sugars
• Getting enough sleep
• Managing stress
• Eating an entire bag of Hershey Kisses (okay, so I added this one!)

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

Health Expert Network

I'm really proud to say I've been asked to be part of Health Magazine's Health Expert Network. 

In the the upcoming May I will be part of a 6-month feature story (written by the beautiful and insanely talented, KD Neumann) that will be sure to inspire LOTS of women to get in shape.  Don't miss it!! 

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

Inflammatory Breast Cancer

A friend forwarded this to me today.  It is a news report about Inflammatory Breast Cancer, a deadly type of breast cancer that does not present with a lump in the breast, but rather looks like a series of bug bites, a rash -- or may present with an inverted nipple.   Some women are given antibiotics for what doctors think is a skin infection only to find out too late that it is cancer.  Please take a look and let all the women in your life know about this frequently misdiagnosed form of breast cancer.

How To Reduce The Risk of Developing Breast Cancer

One in 8 baby girls of those born in the US today can expect to develop invasive breast cancer at some point in their lives. Unfortunately, there are many factors in development of breast cancer, some which you have absolutely no control over (such as family history, growing older or being female).  Fortunately, there are some things that you can do to reduce your chances of developing the disease.  Here are some of them...

• Workout at least 4 hours per week.  Regular exercise improves immune function and reduces estrogen levels, both of which reduce your risk.
• Eat a nutritious low-fat diet.  Fat triggers the hormone estrogen which can accelerate tumor growth.
• Maintain a healthy body weight.  Because excess fatty tissue can increase your estrogen levels, breast cancer prevention is yet another reason to stay at a healthy weight for your frame.
• Watch the booze.  Studies show that drinking even 1 or 2 drinks per day slightly increases your risk of developing breast cancer.  The more you drink -- the higher your risk.
• Talk to your doctor about whether or not you should be on The Pill.  The studies are unclear, but taking oral may increase your risk if you are under 35 and have been taking them for 10 years or more.  Talk to your doctor about what is best for you.
• Stop smoking!  Although the risk of smoking and breast cancer is not clearly understood, the link between smoking and other health problems such as heart disease and lung cancer is.   Play it safe -- snuff out the butts!
• Limit your exposure to pesticides.  Recent studies show a link between high levels of pesticides in breast tissue and the development of breast cancer.
• Be aware of long term use of antibiotics.  Recent studies have also found a link between taking antibiotics for a prolonged period of time and the disease.  That said, researchers are not sure whether this is because of a compromised immune function (which may have precipitated the need for the drugs) or  the drugs themselves. 

Think Pink!!!

In September of 2003, my first cousin, Jill, was diagnosed with breast cancer.

All of us were in complete shock.  There was no family history of breast cancer  -- and she was so young at the time, in her early 30s.

Jill had a lumpectomy and went through radiation and chemo...it was a long, difficult process...sickness from the treatments...fatigue...hair loss....a very long and unpleasant road.  Thank G-d with great medical treatment and the love of her friends and family, she made it through and today is a survivor -- back to enjoying her life with her husband, Frank and her boys, Tommy and Nicholas.

But the whole thing was a real wake up call for me (and a lot of other women in my family).  It showed me just how much I didn't know about breast cancer.  So in recognition of National Breast Cancer Awareness month here are some common myths and misconceptions about breast cancer.  Test your knowledge about this deadly disease.

Myth: Most women who get breast cancer have a family history of the disease. 

Fact: 80% of women who develop breast cancer have no identifiable risk factors for the disease -- including family history.

Myth: Young women don't get breast cancer.

Fact: Although a woman's risk of breast cancer does increase as she gets older younger women are not immune.  For women 30-40 the risk is about 1 in 2200, for women 40-50 it is 1 in 235, for women 50-60 it is 1 in 54 and for women 60-70 it is 1 in 23.

Myth: Small-breasted women don't get breast cancer.

Fact: The amount of breast tissue a woman has does not affect her risk of developing breast cancer.

Myth: Breast cancer first appears in the form of a lump.

Fact: Lumps are not the only "red flags" which can indicate the presence of breast cancer.  Other signs and symptoms include:

• A hardening or knot in the breast or armpit
• A change in the size, shape or symmetry of your breasts
• Skin dimpling or puckering
• Nipple tenderness or pain
• Nipple discharge
• Nipple retraction

Next up...how to protect yourself from breast cancer...

Click here to learn how to do a breast self-examination. 

Birthday Blues

I’ve always considered September (not January) the start of the New Year.  There are a number of reasons for this.  For one thing, it’s the start of the “school year” and even though its been ages since I was actually starting a school year, the shift in the light and the crispness in the air always reminds me of pencil boxes, fresh lockers waiting to be decorated and new seating assignments.  Also, being raised Jewish I’m always aware of beginning of another year on the Hebrew calendar the duel fall celebrations of Rosh Hashanah and Yom Kippur.  But, last of all (and perhaps most significantly) it’s the time of my birthday. 

I was born on September 11^th, a date that up until 6 years ago was completely unremarkable – historically speaking.  That is unless you consider Kristi McNichol’s birthday a historical event.  But up until 2001 that was about all you could find on 9/11.

I’d looked forward to my birthdays all year long.  Yeah, I know all kids do.  But mine was summer’s official last hurrah for me and my friends.  I’d always have a big slumber party (which never included much actual “slumber”).  About 10 giggly girls lying in sleeping bags on the floor of the playroom in our finished basement, talking about what boys we thought were cute (or “gross”), making prank phone calls (often to said boys…this was back before caller ID), telling ghost stories trying to scare the wits out of one another, playing with Ouija boards and trying to levitate one another, generally getting rambunctious, having laughing fits that momentarily stopped breathing, moaning from having stomach aches from eating way too much junk food and drinking way too much soda.  Also, we had a pool in the backyard when I was growing up, so that was a big deal at the party, too…being up way past our bedtimes, all of us swimming at midnight with the pool lights on.  Our lips blue, teeth chattering, goosebumpy, doing cannonballs back into the heated water as quickly as we could so that the fall cold (or lingering summer mosquitoes) didn’t get us.