Do you know the signs and symptoms that might indicate breast cancer? While personal and family histories of breast cancer and lifestyle habits (including diet, exercise and how you handle stress) can all affect breast-cancer risk, learning to recognize the signs of breast cancer may save your life – early diagnosis is key to treatment and recovery. Performing a monthly self-examination is still recommended by many health professionals, as is having a yearly exam performed by your doctor. In addition, the National Cancer Institute suggests keeping an eye out for the following signs:

1. A lump or thickening in or near the breast or in the underarm area
2. A change in the size or shape of the breast
3. Nipple discharge or tenderness
4. An inverted nipple
5. Ridges or pitting on the breast (resembling an orange peel)
6. A change in the look or feel of the breast, areola or nipple (such as temperature, swelling, redness or a scaly feel)

If you are experiencing any of these symptoms, see your doctor for a diagnosis and possible treatment. If you are over 40, talk to your doctor about mammograms.

For those of you who are members of our gym, be sure to check out our banner with the names of those who have been touched by Breast Cancer.   Please add your friends or loved one’s who have been touched, and we will lift these people up in prayers this month!

Deb

By Deb Finnestad-Owner CrossTrain Fitness© 107 E. 1^st Ankeny, Iowa 50021 (515-965-3809)                                

Money is on everyone’s mind these days.  The good news is that losing weight doesn’t have to mean spending more money.  In fact, as you make your waistline shrink, you may make your wallet fatter!  Here are the top 10 ways to lose weight on a budget:

1. Eat at home more often

The typical American spends hundreds of dollars a month eating out.  You will do your budget and your waistline a big favor by eating at home more often.   By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.

What’s that got to do with losing weight?  When you prepare your own food, you are in complete control of the preparation method, added fats, extra calories and portion size.  Plus, you won’t try to “get your money’s worth” by eating a too-large portion or making another trip to a buffet, not to mention that you can’t be tempted by a dessert menu at home!!

2. Clip coupons

Become a coupon clipper! Have you been thinking of trying a new diet-friendly product?  Manufacturers often give coupons to generate interest in them.  Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.  When trying a product for the first time, try buying the smallest size instead of those tempting warehouse-size packages because they won’t be a better value if they sit in the pantry uneaten! 

3. Buy Store Brands

This may require a little trial and error as the quality of store brand products vary greatly, but often times they are made by the brands you love, and just re-labeled with the store name and then sold to you at a cheaper cost!

4. Tap into water

Invest in a water filter for your tap or refrigerator.  Then, swear off those little water bottles; when you’re really penny-pinching, buying water is an added cost that is easy to trim.  It also helps our environment by less plastic being added to our landfills!

Buy a BPA safe, reusable water container that you can fill up at home to take with you to work, or to the gym, or simply running errands.  This will not only help your budget but will also help to keep you hydrated.  If getting a filter system for your home is too much for your budget there are filters that you can purchase for your reusable water bottles for as low as $7.95!

5. Walk more or ride your bike

Spring is here so it’s a great time to start walking or biking.  If you live close enough to walk/bike to stores for errands, consider how much money you will save on gas not to mention the extra calories you will be burning! 

6. Prepare for portion control

I know it can be tempting to buy those cute little “100 calorie packages” because they are handy and provide instant portion control.  But if you’re really concerned about your bottom line as well as the size of your bottom, they just aren’t worth it!  You are much better off buying your favorite “healthy” snack in bulk when they are on sale and then dividing it up into the proper snack size reusable containers for convenience and portion control.  When you buy in bulk and make the snack size yourself you will get several more snacks for your money! 

7. Snack smarter

Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine.  You will not have as many healthy snacks to choose from in a vending machine and you will spend way more money than if you were to simply bring your own snacks from home.  Another way to keep from getting those munchies in the first place is to stay fully hydrated by drinking your water.  If you get de-hydrated you often will confuse hunger with thirst.

8. Bulk up with beans

Beans are a cost effective, low-fat, and nutritious way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent over eating.  Try adding beans to recipes and dishes that you already enjoy!  

9. Buy fresh and can your own fruits and veggies

Soon we will be able to hit the farmer’s markets again and purchase fresh produce.  You can save by canning or freezing produce to then use all winter long.  This will save on your budget as well as give you that fresh produce all winter long giving you more nutrients than buying store canned or frozen produce.

10. Find free calorie burners

Stop using the elevator and take the stairs instead.  Park way out at the far end of the parking lot and walk.  If you do these small things everyday, you will burn a lot more calories every week, and believe me…..they all count!

We are three months into 2009…..How are you coming on your New Year’s Resolutions?  What does Resolution mean anyway?

res·o·lu·tion  \ˌre-zə-ˈlü-shən\

 1: the act or process of resolving.

As you can see the word resolution is derived from the word “Resolve” which literally means to solve again.  And isn’t that exactly what happens? You solve the same problem again and again, year after year?

Are you one of the millions of Americans that has already “fallen off the wagon” by losing motivation, cheating on your diet, skipping workouts, and slipping back into old patterns?

It’s not too late…..you can Re-Commit and Re-focus on your goals!   

One of the ways I would recommend that you try to achieve your goals is by getting out of your box and trying something NEW.  Maybe you are a runner and you love to run for your workouts, but have you ever tried a weight lifting class?  Or maybe you love to lift weights but you have never tried an aerobics’ class.  Sometimes we can get stuck in a rut of doing the same thing over and over again because it’s comfortable.  What would happen if you tried something new? Shake it up a bit!!

Think about it….our bodies are very smart; if we do the same thing over and over again our bodies can adjust and actually stop giving you the results that you are looking for. By adding new things to shake things up we can trick our body into reacting and giving us those results that we want.  I recommend doing something for 8-12 weeks and then sit back down and re-plan your goals and again change what you are doing so you continue to reach your goals.

One of the best ways to change things up would be to try Circuit Training. Circuit training has many benefits.  One is that is can be done in less than 30 minutes! Time is the number one reason I hear that people don’t workout or stick with their programs. Another benefit is that you are doing several different types of exercises.  This will keep you from getting bored with your routine as well as keeping your body changing to help you achieve your goals. Circuit training allows you to do both strength training as well as cardiovascular exercises in one workout, again saving you time and adding variety!

Don’t “Re-Solve” to another year of not reaching your goals.  Stay focused,
eat right, train hard, CHANGE things up and Expect Success!

See article in Ankeny Living

http://www.iowalivingmagazines.com/ankeny/pages/pdf/CVA_03AKLVP30.pdf
Information provided by Deb Finnestad, owner, CrossTrain Fitness, 107 E. 1^st Ankeny.  515-965-3809