Issue #1


by HardFitness

Thyroid Disorders
by Sandra del Vecchio

The Ins and Outs of a Fitness Routine
by Kristi Willis

Best Shape of your Life
by Julie Lohre

Women and Strength Training
by Holly Geersen

Video Interviews featuring Julie Lohre and Sandra Wickham

Pictorials featuring Amy Peters, Holly Geersen, Julie Lohre, Erica Davidson and Mimi Jabalee

Things to Pack for Contest Day by Amy Peters

A week prior to a show (an article about carb/water depletion)
by Tanya Pennington

Thermogenics by Sandra Del Vecchio

Upcoming shows in '05
by HardFitness

Antioxidants by Holly Geersen

Picture Perfect get the Right Contest Color by Deborah Denio

Easy Lasagna by Amy Peters

Bethany Howlett book by Bethany Howlett

Some facts of Life
by Holly Geersen

Beyond the Plateau
by Shelly Pinkerton

Women and Strength Training
by Holly Geersen

The popularity of strength training has grown tremendously for women. Strength training should be part of every woman’s life on a regular basis. The positive benefits are helping women, both young and old enjoy a healthy and productive life. Each day, I’m amazed by the number of women who venture into the gym, eager to learn how to lift weights.

The positive effects of strength training for women include:
-Decreased risk of osteoporosis
-Increased bone density
-Increased self esteem
-Increased muscle mass
-Decreased body fat
-Activities of daily living made easier
-Decreased risk of morbidity and mortality

Decreasing the risk of osteoporosis is a great benefit of strength training. Improving the quality of muscle, bone, and ligaments is important at any age. Physical activity done during the younger years will build greater bone density for later years, when a woman reaches menopause. Although, it’s never too late to start strength training. The loss of bone density can be decreased by beginning physical activity at menopause. Increased flexibility is important in preventing falls, therefore preventing hip fractures. Having strong bones and muscles also aids in avoiding low back.

Physical activity improves self esteem. Depression and anxiety can often be relieved by physical activity. Endorphins are released with exercise, therefore mood and sense of well being are enhanced.

Increasing muscle mass is a positive factor also associated with weight training. One pound of muscle mass burns approximately 50 calories per day at rest, while a pound of body fat burns approximately 5 calories per day.

Decreasing body fat is a positive benefit of strength training. Obesity is a serious risk factor for cardiovascular disease and many other serious diseases. A healthy diet combined with exercise is crucial to loosing body fat.

Activities of daily living are made easier with more muscle mass. Tasks such as shoveling the driveway, mowing the lawn, carrying groceries up the stairs, doing laundry, cleaning, and opening jars are just a few daily activities that require strength. Several jobs require strength such as chiropractic, personal training, welding, ranching, mechanic work, gardening, plumbing, just to name a few. And come one ladies, in our crazy world today, you better be strong! Crazy things happen everyday and you better be well prepared!

A decreased risk of morbidity and mortality are attainable by incorporating strength training into your life. The risk of deadly diseases such as heart attacks and strokes-whose main risk factor is inactivity-can be greatly reduced via strength training. Heart attacks and strokes are the leading causes of death in the United States. Although women have a decreased risk of heart disease compared to men, women’s risk does become equal to men at menopause. The chances of developing heart disease increase dramatically if an individual has high blood pressure, high cholesterol, obesity, and inactivity. Luckily, exercise can decrease if not eliminate all of these risk factors. Studies have shown that the risks of ovarian, cervical, uterine, vaginal and colon cancers are less in active than inactive people.

Women need to perform strength training to increase bone density before it’s too late. Strength training greatly decreases the risk of osteoporosis. Self image and mood enhancement are a benefit of strength training. Increasing muscle mass via strength training improves the bodies ability to burn fat. The increase in muscle mass inevitably leads to a decease in body fat. Activities of daily living are made much easier with increased muscle mass. Morbidity and mortality are decreased by strength training. Strength training as a younger woman leads to increased bone density and health for when a woman reaches menopause. It all adds up to a healthier, happier life in the present and longevity in the years to come.

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About the Author...

Dr. Holly Geersen, D.C., B.S., A.S., C.P.T.

Iis a practicing chiropractor and co-owner of Advanced Care Chiropractic and Rehabilitation, located in Greenwood Village, CO. Dr. Holly's clinic specializes in sports injuries such as shoulder, knee and ankle injuries. At Advanced Care Chiropractic and Rehabilitation, patients are adjusted via x-ray line analysis, and go thru rehabilitative retraining of the muscles and ligaments involved in their specific injury in order to retrain the body to function properly at 100% of their optimal potential. Dr. Holly does nutrition analysis as well.

Dr. Holly has trained people for 9 years and is dedicated to helping people achieve their fitness goals-from just getting in shape to powerlifting. Dr. Holly will be participating in the USA Powerlifting Nationals in February, and is a national level competitor in bodybuilding as well.

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