Fit City Tyler | Fit City Challenge

Race time: Calendar of events

cdillard@tylerpaper.com (Coshandra Dillard) — Fri, 22 Mar 2013 22:37:25 GMT

March 23

Tyler Azalea 10K

Participants will run through miles of azaleas, dogwood trees and spring flowers, as the event is held during the Azalea Trail and Spring Show.
www.tylerazalea10k.com

March 30

Malawi 5K Challenge and 1-Mile Fun Run, Chandler

The challenge raises money for Rock Hill Baptist Church in Chandler. Members there have been making mission trips to Malawi, Africa. The proceeds from the race will help fund the trip and to purchase Bibles for Malawians.
www.rockhillbc.com

April 13

Tyler Run for Autism Half-marathon, 5K and One-Mile Fun Run

The race raises money for the Organization for Autism Research
www.tylerrunforautism.org

April 13

Red Dirt Mud Run 5K Obstacle Challenge, Nacogdoches

The setting for this event is a combination of open pasture and wooded trails. There are 20 obstacles courses to challenge participants. There are modified routes for every level from beginner to advanced and “hardcore.”
www.reddirtmudrun.com

April 20

Moving Minds 10K, 5K and Mile, Henderson

This race benefits the Henderson Education Foundation.
www.bit.ly/YZ6gG0

May 11

Alley Fest One Mile Run and Marathon Run, Longview

This race is part of Alley Fest, an annual street festival in Longview.
www.longviewchamber.com/alleyrun

May 11

Susan G. Komen Race for the Cure 5K and One-Mile Fun Run/Walk, Tyler

The 15th annual Komen Tyler Race will raise money for breast cancer research.
www.komentyler.org/komen-race-for-the-cure

Oct. 13

Tyler Rose Marathon

This race finishes at the Tyler Rose Garden. The race includes a marathon, half marathon, and the Fit City Tyler Rose 5K. There’s also a Junior Rose for children, which include a 50-yard dash, one-fourth mile and three-fourth mile.
www.tylermarathon.com

Nov. 2

Crater Run, Mount Enterprise

The Crater Run is hosted by Wild Mudders, which creates obstacles that challenge the mind and body. The 5K will go through natural and man-made settings.
www.active.com/adventure/mt-enterprise-tx/crater-run-2013

More people trying to go the distance in foot races

cdillard@tylerpaper.com (Coshandra Dillard) — Fri, 22 Mar 2013 21:52:37 GMT

BY COSHANDRA DILLARD
cdillard@tylerpaper.com

The perception of running used to be that it was the sport for the ultra-athlete or those aiming to make it to the Olympics.

With a focus on health and the need to brazenly complete a fitness goal, everyday folks are not only running, but they're entering running competitions in record numbers.

According to data compiled by Running USA, more than 500,000 people finished a marathon in 2011, compared to just 25,000 in 1976.

Dr. Cathy Fieseler, a sports medicine physician at Trinity Clinic's Health Park Plaza, has been a runner since the 1980s.

She competed in her first marathon in 1989, the Marine Corps Marathon. At that time, there only were about 1,500 runners.

"It's getting harder and harder to get into the big marathons," Dr. Fieseler said. "Last year, the Marine Corps Marathon had 28,000 slots that filled within a couple of hours. I think one in nine people that want to run the New York marathon gets in."

Half-marathons have become even more popular as it's less taxing on the body, an allure for new runners. In 1990, an estimated 303,000 runners finished half-marathons, growing to more than 1.6 million in 2011.

"The half-marathon is the event that has grown leaps and bounds," she said. "When I started running in the 1980s, there weren't that many half-marathons. Now it's the fastest growing event out there. It's an accomplishment to run 13.1 miles and it takes training, but it doesn't beat you up like a marathon does."

Locally, thousands have participated in annual events held in Tyler. In 2012, the Tyler Rose Marathon attracted about 2,500 runners, while the Tyler Azalea 10K drew more than 900. The always-popular Susan G. Komen Race for the Cure had more than 4,700 people participating in its 5K at Bergfeld Park last year.

A perk of races is that they are social events, sometimes charitable, complete with freebies and recognition for a job well done. It also supplies participants with the motivation to continue with fitness goals.

"If you have an event coming up every few months, it keeps your motivation a little higher to go out there and do the things you need to stay fit and lead a healthy lifestyle," said Bob Hepler, director of the Harrington Patriot Center at The University of Texas at Tyler and men and women's cross country and track and field coach.

Anything that gets people moving is a good thing, Hepler said. With obesity on the rise, it's important that people find something to make healthy lifestyle changes.

"I'm happy to see more people out there running and I don't think they need to necessarily think about winning the race but they can, two or three times a year, have a goal of racing; and if that keeps them motivated, that's outstanding."

NEW RUNNERS CAN TRAIN

Experts say it's easy to become injured or burned out from running if one goes to fast too soon. The key to becoming a successful runner is to go at one's own pace and become educated.

"The best rule to start out would be to make sure you talk to a couple of experienced runners and do a little reading," Hepler said. "Just don't assume that you can get ready on your own because some people will do too much too soon and get injured. Some people won't do enough, and they'll have a miserable race and not want to run again."

Building endurance and speed or training for a race varies from person to person. To safely compete in a half-marathon or marathon, Hepler suggests training for nearly a year.

A sample plan would be to run three miles a day for three days a week for the first three to five weeks, gradually adding distance each week. Then every fifth week, he said to cut the mileage in half to rest and recover. To build up speed, he advises running sprints on a track. For 5K races, he said it's possible to train within about three months.

For others who've never ran or who may be heavier, a walking or run/walk program is more suitable.

"Just start with a run/walk program," Dr. Fieseler said. "Run for a couple of minutes. Walk for a couple of minutes. Do that for about 20 minutes and then gradually increase the running phase. If there's a forced walk component, it keeps people honest. They get a better recognition of pace and they're able to go for longer periods of time when they're getting 20 minutes of exercise."

Warming up is important, too. That includes dynamic stretching, or stretching with movement rather than static stretching. Not warming up properly is a big mistake people make.

"A lot of people get injured by doing deep stretching before they run," he said.

Walking for five to seven minutes before the run is one way to warm up the body, then building to a jog. Hepler suggests 30- to 60-second sprints, then finishing with a walk to cool down.

Dr. Fieseler said strength exercises such as yoga or Pilates help improve runners' performance but it's not only for the core and upper body.

"Runners need to work on their leg strength," she said. "They think because they run, they're real strong. Distance running in particular puts your joints through a limited range of motion. You don't straighten your knee all the way and bend it all the way while you're running."

Nutrition also is crucial when beginning a running program.

"A general rule of thumb is not to run on an empty stomach," Hepler said. "You don't generally want to eat right before you run. If you're doing a 5K and the race is at 9 a.m. the ideal thing to do is to have a good breakfast 2 1/2 to 3 hours before you run and to stay hydrated and you'll have plenty of energy during your race."

An example of a healthy post-run meal is a peanut butter and honey sandwich with big glass of milk. Hepler said it has a good balance of protein, carbohydrates and fats, which quickly replenishes what the body has lost during a run.

Bananas are another good source of carbohydrates and potassium for runners. Getting enough water, regardless of activity, is important as well, Hepler said.

THINKING HEALTH FIRST

Before anyone heads out the door for a run, it's important that they know their health status.

"The first thing you have to do is general health," Dr. Fieseler said. "Cardiac disease is still the No. 1 killer in this country. A lot of people don't know they have a problem until they start to exert themselves. Probably anyone over 30 who hasn't been exercising and is going to start a new exercise program, no matter what they choose, should check with their doctor."

For anyone who has one or more risk factors for heart disease, including a family history of it, they especially need to see a physician.

"It doesn't mean you can't run," Dr. Fieseler said. "It just means let's make sure you're not going to get yourself into trouble if you run."

If a person does not safely increase mileage and then ignore signs of a problem, it could lead to a doctor's visit. The most common problems Dr. Fieseler sees among runners, particularly new ones, are knee and feet problems.

There will be some soreness or stiffness in joints and muscles, but that goes away. Swelling, a pain that gets worse as you run, a pain that persists after you run, or taking medication to cope warrants further evaluation.

"I think that's a problem with a lot of new runners, developing that sense of self because depending on your age, you will feel some aches as you start to run," Dr. Fieseler said.

Much attention is given to the wear and tear on runners' joints but Dr. Fieseler said it's much ado about nothing. In any activity, the exercise won't work the entire body, creating muscle imbalances and flexibility issues that lead to aches and pains. It's only when there are some joint abnormalities that people may develop arthritis after major impact activities such as running.

"Healthy joints need motion, weight bearing motion," Dr. Fieseler said. "Think of it like squeezing the nutrients out to the rims of the cartilage. That's how it gets out there; you squeeze it like squeezing fluid out of a sponge. So you want weight-bearing activities."

In fact, she said some people with bone problems should add weight-bearing exercise.

"For someone with osteoporosis, impact activities are really good," she said. "Some of it is going to depend on the severity of the osteoporosis. That's somebody I'd absolutely start with a walking program first. Get them to where they're comfortably walking 20 and 30 minutes. Their bones will be getting stronger, they're bodies will be adapting to the stress and them have them go to a run/walk program."

While a person doesn't have to spend a fortune on shoes, experts say they do need to invest in a quality pair to avoid foot injuries and improve performance.

"A big mistake a lot of people will make is they'll just put their shoes on and go out the door," Hepler said. "A lot of people will run in some old tennis shoes and they'll get plantar fasciitis. They'll get Achilles problems. They'll get shin splints. A good pair of shoes will help a lot."

WE CAN ALL BE RUNNERS

Running is intimidating for some, especially if their idea of running is from an image of an Olympic or marathon runner. But with all levels or running, people should remember it's an individualized sport.

"Look at what's going to work for you," Dr. Fieseler said. "Don't worry about a time. I tell people for their first marathon or even half-marathon, just work at finishing the event. Be comfortable. Enjoy it. Finish even with some energy in the tank where you don't feel like, "Oh my gosh, I'm never gonna do this again."

She added, "You can run and never run a race in your life. Just because you're a runner doesn't mean you have to go do a 5K, a half-marathon or marathon. Some people feel there's an obligation."

Dr. Fieseler said anyone without health limitations can learn to run. It just takes dedication.

"I think a lot of people can run who really don't think they can," she said. "Almost anyone can run. Obviously somebody who's morbidly obese, they've got to lose some weight and they can do that by starting to do some strength exercises and walking, then gradually build from there. You're looking at a long-term commitment to the exercise."

FIT CITY SUCCESS: Zumba helps East Texas man shake off pounds

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 04 Feb 2013 16:54:30 GMT

By DAYNA HUGHEY
KYTX CBS 19

Just a couple years after graduating from John Tyler High School, Josue Perez found himself carrying 230 pounds. Despite his weight, his goal after graduation was to start a career in fitness.

He has made that happen.

“The first thing, (is that) I love to dance. That’s my main thing,” said Perez. “And then I see by dancing you can lose weight and it is fun — that’s is why I like it.”

Perez not only took Zumba. He decided he wanted to teach it. Now, he teaches packed classes four times a week at Woodcreek Athletic Club in Tyler.

The calorie burning, dance workout allowed him to drop more than 40 pounds pretty quickly and helped change his life.

“I am more focused on what I want to be,” Perez said. “I also want to work on my personal trainer’s certification and the good thing about this, I like to motivate people. I try to motivate people so they can do exercise and start to get into the healthy life.”

Perez said that he teaches Zumba students that anything good, like having the body you want, takes a lot of work.

He’s working to reach his ultimate fitness goals by adding weight training and cycling to workouts. He has also cut fast food from his diet and added more fruits and vegetables, along with nutrition supplements.

Perez said it’s not a diet— it’s a healthy lifestyle that’s helped him find Fit City Success.

Watch Dana Hughey’s “Fit City Success” stories each Thursday during KYTX CBS19’s 10 p.m. newscast.

WEIGHING IN: Films can offer food for thought on health

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 04 Feb 2013 16:45:33 GMT

By COSHANDRA DILLARD
cdillard@tylerpaper.com

I’m a documentary junkie. There, I admit it. I’m curious about why things are the way they are. On some days I’d rather watch a good documentary than a movie or sitcom.

And that’s a good thing because there are plenty of documentaries out there, including ones on food and health.

Every year, it seems someone produces a documentary that holds a mirror up to America’s obesity problem and its resulting health troubles.

These documentaries sometimes are alarming, making us all wary about the state of health the nation is in. Some, such as “The Weight of the Nation,” are made in concert with U.S. medical officials. Others are produced by those who want to tell their own story or express frustrations.

Reaction to these films varies greatly. Some beat you over the head with controversial messages. They sound a little like this: “We’re a gluttonous nation and the industrialized food industry is a profit-seeking evil.”

I am not bothered by strong messages. The key is to keep an open mind and look at a subject from different points of views.

It’s through these films that we’ve learned that corn is in just about everything we consume, tens of thousands of products are in a typical grocery store, processed and fast food can be as addictive as some illicit drugs, and the term “genetically modified”’ has become commonplace.

These films show us that we may be over-simplistic in our approach to obesity and chronic illness. We’re told to eat less and exercise more, and we certainly need to, but it’s not always that clear-cut for every individual.

Depending on the message, you may find yourself feeling powerless, as though we don’t have a lot of control over our food supply.

My dietary journey is evolving. I, like most others, want to find a balance. I want to eat as healthy as I can with the resources I have but without becoming the maniacal food police. I want to prevent disease and have abundant energy. It’s not enough to just lose weight.

These films make me aware of issues surrounding our health and food system, so I can do my own research and figure out what works best for me.

Documentaries to watch:

Food Fight
Killer at Large
Hungry for Change
Forks Over Knives
Food, Inc.
Soul Food Junkies
Fast Food Nation
Future of Food
Processed People
Bigger, Stronger, Faster
Appetite for Profit
Lunch Line
America the Beautiful
America the Beautiful 2: The Thin Commandments

Many documentaries are available on Netflix. Others may stream live online at topdocumentaryfilms.com, ovguide.com or snagfilms.com.

What are your favorite health-related documentaries and why? Share with us at www.facebook.com/fitcitychallenge or www.facebook.com/LightenUpEastTexas.

Nutrition industry sees massive growth

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 04 Feb 2013 16:36:33 GMT

BY COSHANDRA DILLARD
cdillard@tylerpaper.com

Nutrition is a big business. Careers related to the field are projected to grow in the next decade. According to the most recent Bureau of Labor statistics, dietitians and nutritionists will have a 20 percent growth rate between 2010 and 2020. The average growth rate for all occupations is 14 percent.

With weight loss programs, books and health food specialty stores, Americans are not short on information about what they should be eating.

“Nutrition is a relatively new science and everybody wants a piece of that,” said Sara Upson, a registered and licensed dietitian. “There's a lot of money in nutrition.”

In fact, the nutrition industry garnered $117 billion in sales in 2010, according to the Nutrition Business Journal.

“There's more interest in it,” said Susan Bennett, a retired dietitian. “I think it was a spinoff of the obesity problem in this country and because of that people are much more aware of the importance of nutrition.

She added, “The other side of that coin is people are very confused. They hear from one side, 'coffee is good for you.' Or they hear 'coffee is not good for you.' So they don't know what to believe.”

In addition, with the growth in the industry, they say health gets lost in all of the messages.

In this country, registered and licensed dietitians have authority in the field of nutrition. Some choose to work outside of the typical clinical setting and instead work on community-based health initiatives.

For example, Jackie Erlandson, with St. Paul Children's Foundation, creates health and wellness education programs that targets families. While she's a licensed dietitian, she does not practice therapeutic dietetics.

“When you say nutrition and dietetics, it is a broad spectrum of specialties,” Ms. Erlandson said. “You can't possibly be an expert in all of them.”

People don't have to leave East Texas to become a dietitian. Classes can be taken at a community college then transfer to The University of Texas at Tyler for undergraduate training. To meet the requirements for eligibility to apply to a dietetic internship, they can go to Stephen F. Austin University in Nacogdoches.

PRIVATE PRACTICE

In Tyler, there are 60 registered dietitians, licensed through the Texas Department of Health Services, whose licenses are current.

Most dietitians in East Texas are affiliated with hospitals, clinics, school districts, and other companies.

At the three large hospitals in Tyler — East Texas Medical Center, Trinity Mother Frances and The University of Texas Health Science Center at Tyler — they have 19 registered and licensed dietitians, collectively on staff.

But very few dietitians here have an independent private practice. It's a situation that differs from larger cities, even though East Texas has growing numbers of obesity and chronic health problems that would warrant the help of a dietitian outside of the clinical setting.

It's a trend some dietitians would like to see change in order to close that gap in service.

Ms. Upson opened her company, My Signature Nutrition, last spring. There, she provides typical nutrition services, in addition to medical nutrition therapy, weight management and sports nutrition.

After a career in music was cut short by a hand injury, she became a yoga instructor. As she taught yoga, she became more interested in the physiology of the body and the impact nutrition had on performance. Thus, she began her formal training in nutrition.

What sets her apart is an interest in eating disorders. She is the only private practicing dietitian who helps patients with the disorders in Tyler.

It's strange to Ms. Upson, as the instances of eating disorders continue to rise. Today, up to 24 million people struggle with it. At her office, she sees about 10 people each week who have an eating disorder. People who need treatment for eating disorders typically get inadequate treatment, no treatment at all or have to leave Tyler to seek treatment, she said.

“In my mind, eating disorders and obesity are on a spectrum,” Ms. Upson said. “As a society, as we focus more and more on obesity, the incidences of eating disorders are going to increase because we're only focusing on weight loss. We're not focusing on health.”

In Texas, licensed dietitians cannot get reimbursed by Medicare for writing medical diets to patients. And with large, low-income communities in East Texas unable to afford that type of service, it may be difficult for dietitians to sustain a business, they explained.

State of nutrition

More than two-thirds of the nation is overweight or obese. Meanwhile, people are starving for information about health, nutrition and exercise, leading to a cycle of yo-yo dieting and misguided efforts.

“The thing that makes me crazy is everybody is looking for the next fast, easy, quick weight loss solution,” Ms. Upson said. “The magic pill you can take to lose weight and you can eat what you want to eat and don't have to exercise … It doesn't exist.”

In recent years, obesity awareness campaigns have educated millions of people. But Ms. Upson said it's difficult for many to apply it to their daily lives.

“Most people know what we need to do,” she said. “We don't have a lack of education about nutrition. It's that behavioral piece. Very rarely do I meet people in here who are surprised that fast food is bad, or not the best thing.”

The problem, Ms. Upson said, is that some people do not prioritize health.

“People are so focused on losing weight that the picture of health is out the window,” she said. “You can lose weight on any type of diet but that doesn't mean that it's healthy… Health is the goal, even with weight loss.”

Measuring food and counting calories aren't as important as being mindful of what the body needs, she added.

Neither is having a whatever-it-takes approach to weight loss.

“We have people who are overweight who are skipping meals, using laxatives, purging, and smoking to lose weight — all of these inappropriate behaviors. But because they are overweight people are telling them, 'good job', when that is not healthy by any means.”

The key part of any dietitian's practice is to tailor a plan, based on the client's lifestyle and genetics. They have a health-based approach which gives power to the individual.

“Intuitive eating and mindful eating is teaching each person to be an expert of their own body,” Ms. Upson said. “While I can tell somebody how much to eat only they can tell what their body needs.”

Ms. Upson said even if there isn't weight loss, people should not discount the importance of a healthy diet and exercise.

FINDING accurate NUTRITION ADVICE

Most dietitians promote that all foods can fit into a healthy diet — they don't demonize one particular food, but instead advise them to enjoy certain foods occasionally, in moderation.

“We don't really recommend diets because they're temporary by nature and we need something that people can actually live with,” Ms. Bennett said.

Dietitians also don't attempt to overhaul a person's habits at once. If they are not used to cooking or eat out, there are ways to improve their lifestyle.

“If they are going to buy frozen dinners anyway, we advise them to look at the labels,” Ms. Bennett said. “That's the mindset of most dietitians. We're not going to try to make them go on a diet. We're not going to try to change their culture.”

If seeking nutrition information, dietitians advise that people question how much training a person has had. Dietitians undergo rigorous training after college, which include supervised practice, a registration exam, active registration and continuing education.

They are registered through the Academy of Nutrition and Dietetics and in most states, must be licensed by the state health department.

If unable to consult with a dietitian, information is still abundant through the local public health district, Texas A&M University's Agrilife Extension Service and local Texas Department of State Health Services offices. Government sponsored websites are also helpful.

“One of the best things people can do is go to choosemyplate.gov,” Ms Bennett said.

Nutrition experts warn that since a 'nutritionist' is not a regulated term, the amount of training may vary from person to person.

“What we're really concerned about is how is the quality of that advice going to measure up?” Ms. Bennett said.

She also said to be wary of anyone who simply endorses products and supplements instead of encouraging getting nutrition from food.

“I think you have to be careful about that,” she said.

FIT CITY SUCCESS: Yoga hits the spot for East Texas man

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 28 Jan 2013 15:36:58 GMT

By DAYNA HUGHEY
KYTX CBS 19

After years of working out hard with weights and running, an East Texas man made the decision to give yoga a try and the ancient discipline helped him find “Fit City Success.”

Mike Taliaferro was reluctant, to say the least, at first, when a friend suggested yoga to him.

But he was having some joint issues, so he gave in and that choice made a huge difference in his life.

“I was shocked. My ego was busted and I was the only man in there and I thought I can’t fall out in front of all of these women,” Taliaferro said.

Taliaferro may not look like your typical yogi, but he is now. The intensity of his first class at the Yoga Spot in Tyler hit the spot. He only lasted 15 minutes, but that made him a believer.

“So, I came back two days later and lasted about 30 minutes. I obviously saw something that was happening here that I wasn’t getting anywhere else,” he said.

He said the poses and the way you handle your body weight so much showed him how tight he was.

“I couldn’t even touch my toes the first couple of weeks. Two years later, I am now doing head stands,” Taliaferro said.

Yoga also taught him how important breathing and balance are in exercise and in life.

“You work out a lot of stress in yoga and relieve a lot of tension. We also have quiet time and hold a pose. We just relax and don’t have cell phones. We don’t have noise. It is just quiet. I have carried that into my everyday life,” Taliaferro said.

He has not only learned how to slow down a little bit, but he’s also lost more than 40 pounds.

“And I added about two hours of sleep to my night, not only did I get the benefits of exercise, but I also got additional sleep,” Taliaferro said.

Yoga has made him stronger mentally and physically. His 6-foot-2 frame no longer aches the way it once did.

He says yoga has helped him in spin class and when he lifts weights at the gym. He now has more endurance and he feels stronger.

WEIGHING IN: When is loving yourself unhealthy?

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 28 Jan 2013 15:35:10 GMT

By COSHANDRA DILLARD
cdillard@tylerpaper.com

Big-boned. Thick. Curvaceous. Voluptuous. Shapely. These are just a few words employed to describe a woman who has more than a little extra body mass. In some instances, it may be a nicer way to imply that one is overweight, obese or morbidly obese.

Women always have been told to love their bodies. Mothers would remind their daughters, “Don’t let anyone tell you you’re not beautiful.” And they were right. Everyone has flaws, so we should celebrate what we do love about ourselves. We also can be thankful that we have opportunities to change the things we’re unhappy about.

It’s very possible to be beautiful and display confidence regardless of weight or body shape. But we should tread carefully because in an effort to feel good about ourselves, it can be easy to discount the correlation between body size and health. There are plenty examples in popular culture that show how vanity and denial can lead to an unhealthy body image.

For example, I recently read an article about a 420-pound Los Angeles woman whose hips have an 8-foot circumference. See the video here: http://bit.ly/WhrpZO.

Her hips are supposedly the largest in the world. She said she will never attempt to lose weight because she has no health problems, she loves her shape and so does her husband. The 39-year-old woman told an English newspaper that “Men don’t fancy skinny girls. They like an hourglass figure.”

I’m glad that she feels good about herself, but how much longer can she enjoy good health with a BMI, or body mass index, of 72? (She’s 5-foot-4). You’re considered obese and at risk for chronic illnesses with a BMI of 30 or greater.

A local physician, Dr. Jonathan Cantu, once said health problems as a result of poor diet and a sedentary lifestyle can sometimes sneak up on us.

“On paper, it’s possible to look healthy, but that’s the false security that I will not allow my patients to believe in,” Cantu said. “It’s more like a little time bomb ticking off. Everything is quiet at the moment.”

Another example comes from Hollywood, a place known for its tendency to glorify any body shape and size except rounded and big.

Several years ago, larger-than-life comedienne and actress Monique would often rant about skinny women and how she embraced her big body. At 40, she topped 262 pounds.

In 2004, she wrote a book called “Skinny Women are Evil: Notes of a Big Girl in a Small-Minded World.”

Back then, she proclaimed that too often, plus-size women are ridiculed and expected to feel bad about themselves for being “blessed with a few extra pounds.”

That may be true, but here’s the caveat: We should avoid calling out a group of people who don’t look like us in an attempt to feel better about our own bodies. To me, that’s a sign of insecurity. If you’re truly happy with a size 20, then you wouldn’t feel the need to assume a woman is evil simply because she’s a size 4.

Fortunately, Monique evolved. Instead of demonizing thinner women, she sought good health for herself. She began to exercise and watch her diet. She’s slimming down and educating her critics about the importance of a healthy lifestyle.

In the meantime, she and many other women like her, try to find a balance. They still want to look womanly, with features like rounded buttocks and hips. You know — curvy.

These days, that word is tossed around casually. It’s been used to describe women ranging from size 4 to 20-plus. It could be a woman whose body jiggles or a woman whose body is firm and sculpted with bulging muscles.

So, curvy is subjective. But obesity and chronic illness are not subjective. We can’t trick ourselves into believing that a lot of fat around our waistline is not dangerous or that it’s normal to tire just from walking to the mailbox.

For some women, denial about the need to lose weight may be a rebellious reaction: “My body is fine the way it is. My culture upholds this standard of beauty and has done fine for thousands of years, thank you very much.”

I think those people feel that if they admit they need to lose weight, it proves they have a problem, that something is wrong with them. We don’t want to admit we’ve not been so kind to our bodies. It’s hard to accept our faults.

Ultimately, we shouldn’t equate our self-worth with size or body type, nor should we shame people who think they must choose between physical beauty and good health.

Instead, be a support and share knowledge about the benefits of a healthy lifestyle. That’s what Monique’s husband did. He loved and accepted her for the way she was but expressed that he wanted her to be around to see their grandchildren.

And the woman with the oversized hips, for her health’s sake, I hope her husband does the same.

As for keeping those curves while getting to a healthy weight, you can strength or weight train to maintain that womanly figure. When in doubt, see a personal trainer.

Jump rope basics

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 28 Jan 2013 15:26:48 GMT

Jump rope for beginners: Use these steps as a way to gradually improve coordination and endurance. Each step may be done several times or over a certain time period before moving on to the next.

· Mimic the moves of jumping rope without the rope for about 30 seconds at a time. This gets a person used to doing the correct form and it builds confidence.

· Jump while whipping the rope in one hand, alternating sides. Slowly putting together the elements of jumping rope helps if a person lacks coordination.

· Step into the rope, one at a time. Moving forward and allowing the rope to go underneath each foot, one step at a time puts it all together.

· Do the basic rope jump using both feet, landing on the balls of the feet.

· Split jump. Jump rope while alternately shifting each foot forward.

· Forward and back. Leap forward and back while jumping through the rope. This requires core strength.

· Make a square. This is a technique used by boxers. While jumping through the rope, leap from side, back, to the other side, then forward.

Source: Tony Cruz, XTC Fitness

WHAT KIND OF ROPE DO I NEED?

The weighted rope. This heavy rope is for weight loss, strength training and toning. Some are made of rubber. The extra weight provides an aerobic challenge. All Pro Weight-To-Jump Rubber Jump Rope, $17.99, dickssportinggoods.com.

The beaded rope. Also a heavy rope, this jump rope is durable and a good rope for outdoors or on pavement. Rogue Beaded Rope, $10.49, roguefitness.com.

The speed rope. This rope is very lightweight and usually made of vinyl. It’s ideal for beginners or athletes and boxers wanting to improve their speed and footwork. Gold’s Gym 3-in-1 Jump Rope, $5.99, getgoldsgym.com.

The woven rope. This rope is ideal for children and beginners. It’s a lightweight rope and won’t bounce back to hit the jumper. So, it’s great for those who don’t have struggle with coordination. However, it’s not durable since the fibers can fray easily. Woven Jump Rope with Counter, $5.78, amazon.com.

Childhood toy is a forgotten tool of fitness

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 28 Jan 2013 15:19:02 GMT

BY COSHANDRA DILLARD
cdillard@tylerpaper.com

Fitness is about using any tool — or none at all —to find what works and what is enjoyable. There aren’t many rules. One tool is an old standard that gets overlooked because it’s associated with either children or prizefighters.

It’s the jump rope. It’s portable, inexpensive, a fast calorie-burner and heart exerciser. It also helps tone muscles.

Jumping rope for about a half an hour can burn 550 to 800 calories, depending on body weight, intensity and other factors. It works the total body, including the core. It’s a weight-bearing exercise, but because of a limited range of motion, it’s not so hard on the knees, said Tony Cruz, trainer and owner of XTC Fitness.

Cruz pointed out that jumping rope also provides a lot of stimulus to the body and the mind.

“The brain is working along with the entire body to coordinate the movement,” he said. “You’re dealing with kinetic work. It follows a line. It’s the natural movement of the body. That rope is working everything. You need support all the way to the toes, all the way to the shoulders.”

But with all of the benefits, Cruz said most people are intimidated by the simple tool. It’s linked with boxing because it helps boxers improve footwork and coordination. But, as Cruz explained, you don’t have to be a boxer to take advantage of jump rope’s many benefits.

“They’re afraid of looking goofy,” he said. “That’s the biggest problem. It’s a coordinated skill. Second thing: It’s kind of hard and the third thing, it gets kind of monotonous.”

Perfecting this skill takes practice.

For beginners, it means jumping without the rope, then gradually working up to a full jump and then gaining speed. Once the coordination is there, people can add tricks, such as moving the jump rope in reverse, crisscrossing the arms or moving from side to side.

Cruz sometimes adds jump roping to his XTC In-Sport training session. It requires trainees to perform a series of activities that make use of several apparatuses or the person’s own body weight at his gym. The session lasts 45 to 50 minutes.

During one session last week, his trainees did 40 reps of jump rope, then 60, 80, 100 and 200 in between other movements that intermittently increased the heart rate.

For people not used to jumping fast or often, they can still work up to that many reps.

“When I work with beginners, I ask them to do 20, and during the workout, I put them through three to four sets of 20. Then, what you’re going to do, as you get better, is increase the number.”

Beginners may also do 10 sets of 10, for a total 100 jumps. That’s enough or a total body workout, Cruz said.

As people advance, speeding or doubling up the jumps, jumping higher and doing tricks does away with the monotony of the exercise.

An advanced workout may include 500 jumps followed by running a lap, then repeating.

Weighted jump ropes add more to a routine by working the shoulders, arms and heart harder.

“Anything that exerts any extra energy, you’re going to use a lot of more oxygen and blood flow is going to be good,” Cruz said.

As for posture, Cruz said it’s important not to lean forward as it makes the exercise less efficient. Rope length can also affect performance since it may change posture. When selecting a jump rope, it should be about twice as long as the individual’s height.

FIT CITY SUCCESS: Getting BodyStrong helps man find meaning in life and healthy outlook

cdillard@tylerpaper.com (Coshandra Dillard) — Mon, 21 Jan 2013 22:10:41 GMT

By DANA HUGHEY
KYTX CBS19

Six months ago, Stephen Townsend says he was out of shape and depressed. Some Facebook searching led him to BodyStrong in Longview and some amazing transformations. It’s a day that ultimately would change Townsend’s life.

“She (program director) had all of these pictures of people who had lost weight. I said I want to be like that,” Townsend said.

Townsend signed up to take Emily Click’s class. He came into BodyStrong with his own set of challenges. His stroke 10 years ago left him partially paralyzed on his right side.

“I didn’t really think my life really meant something and then I started coming here and now my life means something,” Townsend said.

His transformation to a stronger, more confident person happened pretty quickly. When he started class, he couldn’t hold a weight in his left arm. Now, he can curl a 15-pound weight and can do pushups. He also ran for the first time in 10 years.

“The doctors told me it was only going to be one year to get back. It has been 10 years. So, I was saying I can’t do it after 10 years, but this class made me do it. I mean, I am getting better,” Townsend said.

Ms. Click helps modify exercises in her BodyStrong class for Townsend and others who need it. Since he started, Townsend’s gone from a size 36 waist to a 30.

“I transformed my fat into muscle,” he said.

BodyStrong has taught him a few life lessons along the way.

“The first time I fell down. She just said, ‘It is OK to fall down as long as you get back up.’ That’s the most important thing,” he said.

Every day Townsend gets a little bit better and continues his journey of Fit City Success.

Watch Dana Hughey’s “Fit City Success” stories Thursdays on KYTX CBS19’s 10 p.m. news.