“Many people who come in to exercise are not into serious fitness,” he says. “They come in for recreation or for health reasons, and need something to get their mind off exercise. If they watch TV or listen to music, it helps pass the time and gets them through their workout.”

Several research studies support the idea that entertaining people while they exercise increases their enjoyment and boosts stamina.

In a study conductedby Mike D. Brownel, a Ph.D. student at the University of Kansas, participants “significantly increased their exercise time while listening to music.”

One subject commented that music “helped keep my mind off being tired.” Even the American Heart Association recommends listening to music as an aid for people trying toget in shape.

In addition, depression or anxiety can result from the process of withdrawing from nicotine. Understanding the symptoms of these conditions can help you identify them and to treat them quickly. Talk to your physician if you suspect that you have problems with depression or anxiety.

Luckily, both conditions respond well to medication as well as self-help techniques. If you uncover this problem when you change your tobacco habit, what will you do to treat it? Would you be willing to take medication to relieve problematic symptoms?

Coping With Cravings
How are you going to cope with tobacco cravings? How will you cope with very severe cravings that linger? Stress, pleasure memories, certain situations and alcohol all can trigger cravings to use tobacco. You probably use tobacco for a variety of purposes — to relax, to punctuate the end of a work period, to help you focus your attention, or to enjoy when socializing.

You might consider identifying at least two to four different strategies to cope with each reason or situation that might trigger a tobacco craving. That way, you will be armed with at least four to 12 different strategies to overcome cravings. You will have developed a great repertoire of behaviors, skills and attitudes that will help you cope effectively with a craving in almost any situation.

Weight Management
Many smokers report that fear of weight gain is a major barrier to quitting. Many quitters do gain weight, but not all. According to Dr. Tom Ferguson’s “No-Nag, No-Guilt, Do-It-Your-Own-Way Guide to Quitting Smoking” book, about 60 percent of men and 50 percent of women gain weight. The average long-term weight gain for both sexes was five pounds; 47 percent of quitters gained more than five pounds; and 23 percent lost weight.

Heavy smokers and older smokers typically gain more weight. Also, there are properties in tobacco that affect metabolism, brain chemistry and behavior in relation to eating. Exercise, combined with other healthy strategies such as drinking water and eating a well-balanced diet, can effectively manage weight and help to reduce cravings for tobacco.

Support System
You can derive wonderful benefits from a good support system! Only you can decide who would give you good support for your goals. The best kind of support is a spouse, relative, friend or co-worker who shares your goals to reduce or quit tobacco. An ex-smoker who is willing to give you support is also very helpful.

Even if a person is not willing to quit or has never smoked, that person still can provide positive support and encouragement for your efforts. Who will you enlist? Also, there is probably someone with whom you should not talk about your decision to reduce or quit tobacco. This is often someone who has a cynical attitude towards you or your goals. How confidential are you going to keep your decision? Who will you and won’t you tell?

Alternative Approaches
Are you interested in using any alternative approaches to change your tobacco habit? Acupuncture, herbs, hypnosis and nutritional supplements can be helpful. Some people are using vitamin and mineral supplements, antioxidants, St. John’s Wort, D-L-Phenylalanine (DLPA), kava kava, gingko biloba, and other nutritional and herbal supplements often found in health food stores.

Be an informed consumer! Remember that the Food and Drug Administration does not regulate the nutritional supplement industry, and the qualities and strengths of products can vary greatly from company to company. Use discretion when accepting the services of an alternative doctor, therapist or healer. Gather information about the type of technique, approach and services that they provide. It is always a good idea to check references and licenses, and to discuss you decision with your personal physician.

The Right Time
When do you know if it is the right time to quit or reduce your habit? Your “right time” can be a special day or a special feeling. It could be your wedding anniversary or after you have established an exercise program in your weekly routines.

Ideally, you should feel confident, prepared and ready to initiate your plan of action. On the other hand, your “right time” may be when you are finally sick and tired of being sick and tired of using tobacco. Be sure to take the time to prepare and plan, even if you take three or more months. Preparation is the key to your success.

Motivation and Commitment
How will you keep up your motivation and commitment to your plan? Successful ex-tobacco users say that they gradually stopped looking outside themselves for help, and began looking inside themselves for the strength and determination to change their tobacco habit.

Your strengths, or resiliency, hold the key to staying motivated.

Do not forget to reward yourself for your efforts! Each day, week, month and year without tobacco is worthy of a celebration!

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By addressing these concerns in your early planning, you can prevent many common problems from occurring, and effectively handle the ones that do arise when you change your tobacco habit. By preparing in advance and using a variety of strategies, you will improve your chances of success.

Are You Addicted?
Assess whether you are physically addicted to nicotine. If you smoke more than ten cigarettes a day, or use less than a can of smokeless tobacco a week, there is a possibility that you are physically addicted to nicotine.

If you smoke 15 cigarettes a day, or use a can or more of smokeless tobacco a week, you are very likely addicted. If you smoke 20 cigarettes or more a day, or if you use two cans of smokeless tobacco each week, you are probably highly addicted to nicotine.

There are a small percentage of daily heavy tobacco users who never seem to become physically addicted to the drug. “Social” smokers and dippers use five or less cigarettes a day or less than a half a can a week, and are very unlikely to be physically addicted.

Withdrawal
If you are physically addicted to nicotine, I recommend that you make plans about how you are going to cope with the symptoms associated with nicotine withdrawal.

One option is to use a nicotine replacement therapy, such as the nicotine gum, patches, nasal spray, or inhaler.

Or you might want to consider using the new antidepressant medication that has recently been approved for smoking cessation treatment, Zyban (also sold under the name of Wellbutrin).

If you decide to use a medication to help with nicotine withdrawal symptoms, check with your doctor to see if your medical insurance will cover the cost. Research has shown that combining the use of a medication with behavior-modification strategies, like exercise and stress management, is the most successful approach for smoking cessation at this time.

Psychological Attachment
How severe is your psychological attachment to tobacco? Whether or not you are physically addicted to the drug, nicotine, you probably have a psychological attachment to the relaxing habits and the mood management that comes from its regular use.

Psychological dependence can be mild to severe. This type of dependence can be addressed with behavior-modification strategies, with or without the help of medication. Stress management skills are especially helpful with the psychological effects that come when you change your tobacco habits.

Behavior Attachment
How severe is your attachment to the hand-to-mouth behaviors of smoking, or the dipping behaviors of smokeless tobacco? Your attachment to the way that your tobacco habit occupies your hands and mouth can be mild to severe. It is part of your psychological dependence on the habit.

This behavior is often replaced with eating and associated with weight gain. If your attachment is high, you should consider finding things to do with your hands and mouth that provide “healthy pleasures.”

I recommend going to a toy store and finding fun and enjoyable things that can occupy your hands. Be sure to find something that you can carry around with you easily, such as “prayer beads” or a beautiful, smooth stone.

Hand-held electronic games can occupy your hands and your attention. Handballs and squeeze toys are also fun.

As for your mouth, you might want to prepare healthy, low-calorie snacks or try sugarless chewing gum. Many people have chewed on a toothpick or a drinking straw to satisfy the need for a hand-to-mouth behavior.

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There are a few other reasons people give for charging or not charging for classes. One respondent says, “It depends on where the bulk of your money comes from. Does it come from specialty classes, or does it come from basic membership payments? It could be that if the class is free, [members] get more bang for [their] membership buck. On the other hand, you could market the class [as something that] sets you apart from everyone else.”

Another respondent gives a few reasons for why or why not clubs should charge for specialty classes: “… If the class is a specialty class that includes involved training and status on the part of the instructor, I think that there should be an additional charge….

If it is a class taught by one of the on-staff instructors, I do not think there needs to be an additional charge…. [Another question to ask is], how do we keep members happy?

Offering interesting classes at no charge is one way. However, if a health club wants to focus on revenue, a specialty class that has an additional charge may be the answer. So, there are two sides to this question, one from a member’s standpoint, and one from the management’s standpoint.” Well said.

What is an AED?

An AED is a portable machine that can restart a heart that has stopped beating effectively. It is easy to use, and has audio prompts that guide the user. The device is about the size of a laptop computer, and it automatically analyzes the victim’s heart rhythm anddecides when it is necessary to administer a shock.

The AED continues to monitor the heartbeat, and can administer additional shocks as necessary.

It also instructs people when to continue CPR, and records the heart rhythm as digital data on a storage disk. Doctors at the hospital can review this record as an aid in diagnosis.

AEDs are important because they can restart a normal heart rhythm. Early defibrillation by an AED is one of the four links in the “cardiac chain of survival” for victims of sudden cardiac arrest. The first step is early notification of emergency medical services by calling 911; step two is to provide early CPR; step three is to provide early defibrillation with an AED; and step four is early advanced life support, which includes care by paramedics and transport to the hospital.

Although at first glance it may seem obvious that government warnings on consumer products are a “good thing,” our experience with the cigarette warning labels proves just the opposite. Indeed, it is now clear from cigarette companies’ internal documents, that it was the cigarette companies themselves who wanted the so-called “Surgeon General’s label” mandated.

Why? Because in the mid-60s various states were individually requiring health warnings, and the prospect of 50 different labels boded chaos for interstate cigarette commerce. And more important, cigarette companies knew that they would enjoy special legal status. And that is exactly how it has played out over the past 34 years. Congress has in effect “pre-empted” the responsibility of the cigarette manufacturers to provide a detailed warning label.

The requisite Surgeon General’s warning label has provided the Industry with a type of “Teflon” protection against lawsuits. The Industry effectively argues in court that “cigarettes are not hazardous, but if they were, which they are not, Congress has forbidden us from giving you any detail about those risks.”

Thus we have wimpy, nonspecific cigarette labels which mention the words “risk,” “cancer,” and “emphysema,” but do not provide details as to how long and how much one needs to smoke in order to develop cigarette-linked disease. Nor are smokers informed about the myriad other health risks involved in smoking –including blindness, hearing loss,impotence, osteoporosis — and a full gamut of other diseases. And the states are prevented from requiring more stringent warnings as well, assuming they were so inclined.

If Congress again mandates health warning labels, then it will be making the same mistake — and giving the cigar industry executives exactly what they want — a layer of federal protection against lawsuits by those who are harmed by smoking cigars.

Let’s keep the government out of this — and let’s keep the pressure on the Industry to take responsibility on itself for informing the public about the health risks of smoking cigars.

And while Congress ponders the proposed cigar label, why doesn’t it also seriously consider stripping the federal warning label off all tobacco products, especially cigarettes. The Industry — purely for its own self-defense in court — would then be forced to issue detailed warnings, probably equal in size to the New York City telephone directory.

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Maybe my biggest problem with this crap is that I’ve always had a problem with people giving advice. Most of the time, it’s just useless. Try not to let them get to you. “Oh wow! Thanks Linda. Until you said that, I was planning on letting them get to me. Thank you SO much!”

Let’s discuss the topic of the Young versus the Old…

“The biggest problem we have is we got two cracks in the water jugs. They’re putting damned beads on a necklace…

Generation X.”

Frank commented, “Lindsey making bead necklaces – that’s a waste of time. Food. Shelter. Water. All efforts should be concentrated on that. Not out here making beads. Not suntanning yourself. All that is nonsense.”

Brandon replies brilliantly, “The necklace thing could be incredibly ballsy or incredibly stupid. It just depends on how it falls. It’s fun either way.”

And thus we have the essence of Generation X – it’s fun either way. Yes, there are many exceptions in this generation, but even this age group must admit that there is a high percentage of individuals that fit the lazy, don’t care about the future, I don’t even realize that I’m being inconsiderate to others, life is meant to be fun and not work stereotype.

Teachers who’ve been around for 15-30 years will tell you that it’s much more difficult to get kids to even do homework. They’d rather get Cs and Ds and even fail than to actually study.

There’s a huge lack of concern for the future with all those who fit the stereotype. We’re seeing it with Lindsey, Kim, Silas, and Brandon. And we see it far too much in our schools.

Of course, from the Survivor Insider clips we hear a lengthy discussion amongst the young people as they confidently state how this is the smartest thing to be doing. Yes, it’s smart to stick together once it was realized that the older people want the young ones out because they don’t do any work, but it’s not all that smart to not do any work and to not develop the skills needed.

Make time for yourself

Pregnancy can take a toll on your body. Extra weight, extra work, and extra concerns fill your days and nights. And once your new baby has arrived, you’ll be focused on everyone’s needs but your own. So, for Mother’s Day, take some advice from Moms who know the value of pampering themselves.

Donna Pilato, who tried for six years to conceive her first daughter, rewarded herself with massages when she was pregnant. Early in her pregnancy, she went to a skilled masseuse, who knew which pressure points to avoid and who had a special table with a belly cutout just for Moms-to-be. For the massages she received later in pregnancy, she remembers lying on her side and hugging a body pillow for support.

“I think a great mother-to-be gift would be a massage,” says Donna, now the mother of two girls, ages four and one. “They were so great for relieving back discomfort and leg stress. Just the whole relaxing experience does wonders.”

Donna also recommends facials, which include massages of the face and temples and which relax the whole body.

Other Moms agree that relaxation was one of the best gifts they gave themselves when they were pregnant. From manicures to pedicures to trendy haircuts, a few hours at the beauty salon offered a much-needed boost to their spirits.

Another way to indulge yourself while you’re still waiting for your bundle of joy to arrive is to buy some clothes to wear after your baby is born.

“I knew once the baby came that I’d be consumed with motherhood and the joy of buying gifts for the little one, so I thought it would be nice to have some new things to treat myself to,” explains Julianne Bick, mother of Arianna, who found that having brand-new clothes to wear helped increase her self-confidence after weeks of gaining weight.

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SportsTech Services, Tulsa, Okla., manufacturer of equipment accessories and replacement parts, understood the need for quick support when it began its fax-on-demand service. “We initially started out with fax on demand, where someone could directly fax requests for parts from our catalog,” says customer service manager Chris Dodder. Now, he adds, they’re transferring that information over to the Internet.

The need for quick and efficient service was the underlying reason for the creation of FAST, according to Athey. “Now, you have to call all of the different manufacturers [to order replacement parts],” he explains. “That’s a lot of man hours to track and order, etc.”

But with their Web-based business, the benefit to the club owner is that there will be one centralized location to purchase parts online for all manufacturers’ products.

The same is true for servicing broken equipment. Right now, Proulx explains, when a machine breaks down and a club owner calls for support, the operator logs the call and problem, and then dispatches someone. It’s much cheaper for that to be done done via the Internet, without the need to hire an army of dispatchers. The benefit of speed, predicts Proulx, will make it only a matter of time before the Internet will become a ubiquitous means of communication in the fitness industry.

Not only does cross training benefit your members, it benefits your club. By providing members with additional options to achieve their fitness goals, it can help keep them motivated to continue working out. Offering a variety of exercise programs and routines can boost member morale and improve member retention.

Creative programming is important to encourage cross training in a fitness facility. Fitness professionals should promote a variety of activities when designing exercise programs for members. Your club should also sponsor cross-training programs that encourage participation. By promoting cross training, your staff can keep members busy with incentive programs, classes and workshops.

Prior to promoting cross-training programs, enlist a few trainers to present overviews to your members on the benefits of cross training. This can be a prime opportunity to promote any new activities, such as a hiking club, or classes, like Pilates, and provide members with product demonstrations, particularly for new products.

Cross-training programs can be anything that promote a variety of activities. You can come up with a creative name, as long as it sounds fun and gets members participating in activities that they otherwise may not have tried. Depending on your budget, your club can offer the program free, or charge a nominal fee to cover the cost of T-shirts or other awards offered. Studies show that people seem to have a financial incentive to stick with a program if charged a nominal fee. If you have a contest, be sure to write the rules clearly to help prevent potential problems during the program.

Set a deadline for members to sign up for your cross-training program. To keep it manageable, limit the participants to 75 or 100, depending on the size of your facility. Advertising that there is a limited number of participants typically adds a sense of urgency to enroll.

Seven or eight weeks generally gives participants enough time to successfully complete the program, without being so long that they lose interest. When your program or contest begins, store a logging binder for the participants in a central location, such as on the fitness floor or near the front desk. The log sheets should include the following information: name, date, activity, category number and amount of time. To win a prize, have each participant complete a specific amount of time for each activity, such as four hours in each category, by the end of the challenge. Some sample categories include:

* Racquetball, walking or jogging

* Weightlifting, volleyball or wallyball

* Tennis, basketball or rowing

* Stair stepper, treadmill or swimming

* Group exercise class or climbing wall

* Hiking, elliptical machine or cross-country ski machine

Make alterations according to what your club has to offer. If your club only offers enough activities for four or five categories, then schedule the contest to end after six weeks instead of eight to keep it challenging. Members can log their activities based on an honor system, or a staff person can be required to initial their tally sheets after members complete each activity.

Ideally, you can reward all members who complete the challenge with a T-shirt or some other prize, or you can develop some criteria for first-, second- and third-place winners.

To keep people motivated, consider including a weekly raffle of complimentary services such as racquet lessons, massages, facials, personal training, a food card or free membership dues for one month. And to encourage a high participation rate, advertise all of the awards prior to the start of the contest.

Publicize the raffle winners as they are chosen, as this can provide additional encouragement to the participants. Members seem to enjoy seeing their names on bulletin boards or in newsletters. At the end of the program, post a congratulations article with the names of all of the members who completed the challenge.