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Hello Sunshine Set the Stage for a Great Summer

Summer2009

SUMMER FUN FOR MORE THAN ONE

BE IN THE KNOW ABOUT ORGANIC

FOODS

TIPS FOR

BUSY

TRAVELERS

TUNE UP

OUR MISSION Well Now is designed to bring advertisers together in a dedicated marketplace while serving readers with health, fitness and wellnessrelated information that is accurate, relevant and easy to understand. It is a timely, intelligent and modern print magazine that makes the life of any mom happy, healthy, and fit!

YOUR WORKOUT

UNIQUE IN THE MARKETPLACE

Top 7 Healthiest Habits for Mom

Spring2009

SUPER FOODS FOR

SUPER HEALTH

Designed with a specific person in mind- mom!

Well Now magazine is the only magazine exclusively devoted to the unique issues of health, fitness, nutrition, well-being and happiness of today’s mom. This magazine speaks the language of real moms that want the facts on staying healthy, achieving balance, and looking good.

BECOME FASHIONABLY

LEAN & STRONG

SPRING RENEWAL

RELAX AND REJUVENATE

YES!

MOMS CAN HAVE

6-PACK ABS

Well Now magazine is a quarterly publication primarily targeted towards females, between the ages of 25 and 49; children present in home under the age of 13 years-old; HH income of $75,000+.

Let us all give thanks.. for our health, family and you!

Fall2009

SUPER FOODS SUPER STRENGTH LIFE IN THE

BIKE LANE GET ROLLING

WHY YES!

MOMS CAN TAKE

THE CAKE

ARE MUD BATHS

ALL THEY’RE CRACKED UP TO BE?

PREPARE YOUR SKIN FOR THE ELEMENTS

10 Ways To Beat The Winter Blues

Winter2009

CHILLIN’ OUT GEAR UP FOR

WINTER SKIN

REJUVENATE THE WINTER BLAHS

HOT SOUPS COMFORT FOOD

ring2009

(800) 571-9065 www.wellnowmagazine.com

P.O. Box 6547, Silver Spring, Maryland 20916

Why US? REAL MOMS, REAL BUYING POWER

WELL NOW MAGAZINE IS THE RIGHT CHOICE FOR ADVERTISERS

Well Now readers are a key demographic for marketers looking to target the savvy Mom market. They are powerful, influential decision makers who are responsible and confident in making decisions on everything from food/nutrition, beauty/ personal care, and health care to technology, educational, financial and travel servicesjust to name a few of the key consumer product areas our readers purchase.

As a marketer, you already know the facts:

Well Now moms love to learn about new products.

How else will they stay influential in their social networks if they aren’t the first to buy your products?

Moms control 85% of household spending* Moms represent $2 trillion in annual US spending* Two out of Three Moms in the home are Mompreneurs* Woman-owned businesses generate $1.5 trillion in sales** *BSM Media, Inc.

well now...what shall we talk about? Here’s a sampling of subjects you’d find in Well Now Magazine

Well Now is exactly where you want to be.

This publication is available by subscription, and is promoted through distribution at strategic locations nationwide, including health clubs, OB-Gyn and pediatric practices, salons and spas, schools, and supermarkets.

Well Now magazine is a valuable tool in personal and family health. Our editorial staff is dedicated to providing content to help our readers achieve and maintain their goals.

Well Now gives you more bang for your marketing dollars.

Well Now magazine is the most cost-effective way to reach your customers. For a low CPM, your ad will appear in the 36,000 copies of the magazine circulated. Our magazine has a controlled circulation, so it is sent directly to the homes of moms who are eagerly anticipating its arrival.

IN EVERY ISSUE Experts Tell All Moms We Love Losing It Must Try Recipes Yeah! Me Time Tidbits and the Ultimate Buyers Guide

Well Now provides the ideal medium for your advertisement.

Unlike newspapers and other consumer magazines, Well Now provides a clutter-free environment, targeted editorial content, and vibrant design that are ideal for your advertising message.

Well Now is your partner for success.

Our sales department exists to serve you. Professional, responsive and courteous, the sales team makes your experience with Well Now pleasant and hassle-free. Don’t have an ad? Well Now’s award-winning design staff will create one for you.

At last, a targeted and cost-effective way to reach a solid group of influential customers- moms!

AS WELL AS Our regular departments like Motivation Fitness Eating Well and Healthy Living

**Center for Women’s Business

Circulation 36,000

Research

F E AT U R E

I N E V E RY ISSU E

spring recipes

FOR

Super Health, TRY Super Foods What happens in Spring time? Our thoughts turn to renewal. We get that energetic momentum that makes us want to sweep out the old and sweep in the new. Spring cleaning! This is an excellent time to try renewing your eating habits with super foods. Super foods are nothing new. Mothers have been trying to cajole their kids into eating their vegetables since the beginning of time. Foods containing vitamins like C and E, essential fatty acids, antioxidants or fiber have all been identified as having special super powers.

Supporters claim that they can slow aging, prevent or cure any number of illnesses, lower cholesterol or even make you smarter. Will super foods perform miracles? Who knows, but these foods are all good still for you, so eating them certainly can’t hurt! Although some require a special trip to a health food store, most super foods are easily found in your local supermarket. Spring is a great time to get healthy so try adding super foods to your menus.

F

irst, a little background on this food phenomenon. You may have heard about this new way of eating your way to good health. It all started when a book called Superfoods: Fourteen Foods That Will Change Your Life (Random House) was published. And, unlike many faddish eating plans, the Superfoods diet is based on proven scientific evidence. It works on the premise that there are certain super foods that can help you live a longer and healthier life, slow the aging process and may even help prevent certain kinds of cancers and diabetes. These super foods are mega-nutritious. In addition, each contains an exceptionally high nutrient content when compared to the amount of calories per serving. We’re all searching for the ultimate eating plan. And the one promising highquality health, shining eyes and glowing skin is a daily diet rich in consuming super foods.

eating plan are nutrient-dense foods which are fantastically good for you. The most important part to remember is to consume a wide variety of fruit and vegetables in your diet if you want to make sure you really are eating a super diet.

Medical professionals suggest that super foods may help people feel more energetic, provide protection against disease, and promote a healthy lifestyle now and for the future. The antioxidants found in these products are a class of vitamins, minerals and enzymes that may help eliminate chemically active oxygen molecules thought to contribute to aging and chronic ailments such as cancer, heart disease

WHAT TO EAT

and Alzheimer’s disease. According to most doctors and health professionals who have studied this phenomenon, there are basically fourteen super foods. Not surprisingly, they are all naturally occurring, and also fairly easy to get in the produce section or local health food store. Adding any of these super foods

The Superfoods diet dictates that you need to eat the following every day: one or two cups of blueberries, half-a-cup each of broccoli and

to the daily diet is a great way to ensure that your body is treated to beneficial antioxidants, those things that help rid your cells of excess

pumpkin, five to seven servings of oats, one cup of tomatoes, one orange, at least half an ounce of soy, one cup of steamed spinach or two cups of raw, one cup of tea and two cups of yoghurt. Every week, followers must also have four servings of beans, two to four of wild salmon, three or four of turkey and five ounces of walnuts. However, many people are benefiting from following this basic style of eating without finding it necessary to follow the original diet plan outlined in the book.

So is it too good to be true? Not necessarily.

All of the components of the super foods

waste and keep you feeling and looking young and vibrant, as well as keeping many diseases at bay.

When shopping at your local grocery store, chose these super foods groups most recommended by dietary experts: berries, citrus, cruciferous vegetables, eggs, green foods, green leafy vegetables, legumes, nuts, oats, olives and olive oil, fish rich in Omega-3

The season of freshness has returned! And after months of hearty winter produce, the arrival of delicate spring vegetables at local farm stands offer plenty of inspiration.

Perfect pencil thin asparagus, baby artichokes, and tiny, sweet spring peas finally begin whetting our appetite for the dishes we can create with them.

That’s what these recipes are all about—highlighting what’s fresh at the market, preparing it without too much fuss, and enjoying it with a few friends.

Even if it’s still a bit cool where you live, warmer weather is just around the corner, and you’ll soon see its effects at farmers’ markets and in the produce section of your supermarket.

it

Spring Vegetable Soup SERVES 8

2 Tbs. pure olive oil 2 small leeks, trimmed and diced ½ pound tender asparagus, cut into 1-inch pieces 1 cup freshly shelled young peas Kosher salt 2 quarts water 1 pound fresh young spinach leaves 1 ounce watercress, stemmed Ice Freshly ground pepper ½ cup fresh ricotta cheese Shelled walnuts, for garnish 1. Warm the pure olive oil in a heavy, 6-quart saucepan. Add the leeks, asparagus, peas and 2 tsp. salt and cook until warmed through.

Add 1 cup of the water, cover and sweat the vegetables over moderate heat until the water has evaporated, about 10 minutes.

2. Add the remaining 7 cups of water and bring to a boil. Reduce the heat and simmer for 5 minutes. Increase the heat to high and add the spinach and watercress. Cook, stirring to submerge the leaves, until wilted, about 2 minutes.

3. Transfer the soup to a bowl set in a larger bowl of ice. Stir the soup frequently to chill it quickly and thoroughly. Once it is completely cold, pour the soup into a blender and puree until smooth. Season with salt and pepper.

4. To serve, gently reheat the soup. Spoon it into warmed soup plates or bowls. Garnish each serving with 1 Tbs. of the ricotta and a walnut half and serve.

T PRESEN T WE IGH

144

Eat up and enjoy!

Age: 35 Height: 5’7” Present Weight: 144 Starting Weight: 174

wellnowmagazine.com | MarchAprilMay2009 | 31

Need Motivation?

Readers Share Their Secrets of Success

Dropping 30 pounds skyrocketed Charlene’s self-image.

I was never athletic or healthconscious. I was a yo-yo dieter.

I hovered between carrying 15-20 extra pounds in high school, but I was a master at hiding it…or so I thought. I’d do the typical starve all day and gorge at night thing.

Growing up the youngest of four children and the only girl, my athletic brothers encouraged me to get involved in sports.

I was never interested in team sports. I felt like a misfit because I was “bigboned,” and not in great shape like the rest of my family.

STARTING WEIGHT When I was 24 I met a wonderful guy. We got married. At the time of our wedding I was about 20 pounds overweight, wearing a size 16 wedding dress. By this time I had been on three popular weight loss plans, spending a lot of money with the only result being that I gained more weight after I stopped them. My husband always commented on how great I looked, but internally I felt miserable. Like many women who struggle with weight, my biggest fear was what would happen after pregnancy and starting a family.

After waiting five years and still unsuccessfully battling my extra weight, my husband and I decided to start a family. I was certain I would never fit into those size 14 jeans ever again. I

174 Name: Charlene Young

fatty acids, orange vegetables, sea vegetables, seeds, soy, tea, tomatoes, turkey, whole grains and yogurt and kefir. Further, experts say dozens of easy-to-find super foods can 

wellnowmagazine.com | MarchAprilMay2009 | 23

I N E V E RY ISSU E

losing

Spring has arrived

became pregnant in no time and started doing a lot of research on the best way to get healthy for this growing baby inside me.

I started eating right and walking every day. I gained 30 pounds during the pregnancy and gave birth to a beautiful healthy baby boy. After doing research on living healthy for our baby, it dawned on me that I should have been doing these things all along for my own health. I started doing exercise at home during the day with a friend while the baby was sleeping.

Unfortunately, the weight wasn’t coming off that easily. Although my friend suggested various diet pills and shots, I was determined to lose weight the healthy way. I knew pills were not the answer.

I started reading everything I could on weight training at the local library and educated myself on proper nutrition. Now, five years and two sons later, I’ve maintained my goal. I never get on the scale anymore because I realize it’s only a number. I lift weights and do cardio on the elliptical machine at the gym.

I also play with my kids every day. When my husband and I celebrated our 10th anniversary, we enjoyed my healthy new lifestyle by hiking and scuba diving- things we only dreamed of doing on our honeymoon in Hawaii. The best part was that I never felt guilty about any morsel of food I ate during that vacation and I was proud walking on the beach in a fabulous swim suit.

I always think to myself, “I wish I had known the benefits of healthy living in my teens and early twenties!” It would have

healthy

living saved me from all the guilty feelings about myself.

Yet I’m very grateful to have finally realized that it’s not just a food thing- our feet were made for walking, running, and anything else active. If people would be more physically active, even just by taking the stairs instead of the elevator, food wouldn’t be such an issue. Some people at the gym admire my strength and ask, “How did you get in such great shape?” They are the same people I see fighting to get the closest parking space to the gym door!

I have learned many things since I decided to become healthy. Most importantly, I have learned to surround myself with positive people who share similar healthy goals. Having genuinely supportive friends and family to share my accomplishment with has made me mentally richer and healthier. Attitude has so much to do with it. Health and fitness are a lot more than what you see in the mirror. My husband has been wonderful every step of the way. He has made me realize that we are all responsible for ourselves and I can do anything I put my mind to.

I feel stronger and more flexible with every workout.

Nothing beats the feeling of well-being. Looking forward to getting dressed- without having to change ten times to see what camouflages me best- is a thing of the past. In the future I hope to be fortunate to have good health for a lifetime.

wellnowmagazine.com | MarchAprilMay2009 | 21

1

Y

our health and wellness are often neglected during the daily rounds of

3

2

4

6

school runs, laundry pick-ups and toddler tantrums. Even for moms firmly committed to becoming healthier, it is hard to assess how to achieve the best results. If you are determined to take your health into your own hands, feast your eyes on seven healthy habits and start to look and feel fantastic!

 ENJOY FUN EXERCISE Exercise really is crucial to your physical and emotional well being. Don’t panic – the word “exercise” is not necessarily synonymous with pounding away on a treadmill for hours.

Joining a sports club or taking a yoga class can reduce your risk of contracting heart disease, diabetes, cancer and high blood pressure in the long term. In the short term, exercise can help you make new friends, reduce your stress levels, and improve the appearance of your body.

of wellness be will not spik day, which m continuous su more importan

is starving, an to squirrel aw midsection.

 MANAGE

According to the Healthy Living Journal, journaling is an excellent way to reduce stress and anxiety, along with helping you plan short, medium and long term goals. Maybe you are looking to learn a new skill or lose some weight. Writing in your journal regularly will

Chronic o implicated in serious health Your stress l family. Nim T the Weill Corn documented b of children ra These children

give you the opportunity to chart your progress, and it also builds your self esteem as you look back at how far you have come. Journaling

their emotion stress is not children too.

 GET YOUR JOURNAL OUT

36 | wellnow | spring2009

(800) 571-9065 www.wellnowmagazine.com P.O. Box 6547, Silver Spring, Maryland 20916

Ad Rates

Rates effective December 2008.

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Rates indicate per issue.

Guaranteed preferred positions add 10% to rate.

All advertisements must run consecutively to earn rates.

Circulation Rate Base: 36,000.

ADVERTISING CALENDAR Spring 2009 Space Reservation/Ad Close. . . . . .2/5/2009 Materials Due Date. . . . . . . . . . . . . . .2/9/2009 Street Date / Distribution Date . . . .3/10/2009

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Price includes Soft Proof PDF file. This file is viewable through Acrobat Reader from web browser. All native files must be supplied if changes will be necessary to existing advertisement design. Additional changes are billed at $125.00 per proof after the second. yeah

Top 7 Healthiest Habits for Mom

45

7

me time

Spring Renewal

pen and paper.

 EAT MORE OFTEN

Splitting your usual three meals in half or eating small amounts of food every two or three hours provides plenty benefits. Firstly, your metabolism ike and crash throughout the means that you will have a more supply of energy. Secondly (and antly), your body won’t feel like it

and thus, you will not be tempted away fat reserves around your

E YOUR STRESS

or continuous stress has been n a wide range of diseases and lth conditions by research teams. levels also impact your whole m Tottenham, a neuroscientist at rnell Medical School in New York, d brain changes in the amygdala raised in stressful environments. ren had later problems regulating

onal behavior. Managing your t only healthy for you, but your

I N E V E RY ISSU E

Time For Moms To Relax and Rejuvenate

s Receive a 20% Discount on a 4x insertion contract. yeah

me time

Spring Renewal

Spring Renewal Idea #1

Spring Renewal Idea #2

Take a walk. The weather is getting nice outside. Weather permitting, get out of the office or house, take a walk and let your mind dream of life’s possibilities. Think about things that are important to you.

Think of something fun. Release and discard any stressful and discouraging thoughts.

Enjoy music. Music can be calming, fun, energetic, motivational, etc.

Whatever form rejuvenates you, turn it on. Grab your iPod and fill it with music you enjoy. Songs often remind us of happy moments in our past. Put on a song and remembers that happy time. It’s extremely relaxing - a great transition.

Take a long bath. Bathe with your favorite scented soap along with essential oils, or plain old bubble bath. Has taking a long, hot, relaxing bath become a forgotten luxury?

For some moms it has. Hopping in and out of a shower everyday is all they can do. For some women, it’s not about the bubbles and the scents. So, with or without them, the important thing is the ability to take a moment and relax.

by most health professionals, but it is well worth the effort. People who experience chronic sleep deprivation have been shown to have difficulty processing carbohydrates, and they also perform worse on memory tests and complex tasks. Sleep relaxes your body and mind and helps in stress management.

Spring Renewal Idea #4

 PLAN YOUR MEALS

Spring Renewal Idea #5

Create a new tradition and reconnect. Try doing something you wouldn’t typically do with them as a reminder that your family is unique and they are special to you.

Maybe designate one day a month for preparing a meal together as a family. Break the rules and take the kids out for pizza on a Wednesday night. How about, plant a Spring garden together!

Even with the best willpower in the world, if you are a busy mom, you will probably find yourself eating more junk food or fast food than you would like. This is usually a result of poor planning. Try to make a meal and healthy snack plan for the whole week and buy your ingredients in one trip to the store.

More nutrients will enhance your energy levels and balanced pre-planned meals will help your waistline too!

where your individual interests lie, and enjoy a sense of mastery. Your emotional health will benefit as a result, and you will be less likely to feel overwhelmed and stressed.

Laugh out loud (LOL). Yes, hysterically, with tears flowing from your eyes. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system.

Seeing your favorite live comedian act will certainly put you in a good mood.

Spring Renewal Idea #6

Have a tea party, just for you.

Make yourself a hot cup of your favorite tea. Get a box of tea bag assortments and try a different flavor each time. Besides, it’s good for you. Both green and black teas contain a beneficial amino acid that promotes a sense of relaxation, calmness and well-being. Grab a few of those specialty cookies you have hiding in the back of the cabinet, and enjoy. You deserve it.

I

t’s common knowledge that a mom’s job is 24 hours a day, 7 days a week. Kids and life take a lot of energy, so many moms think they don’t have time to relax. Modern family life is busy and there just doesn’t seem to be enough hours in the day, which leaves you with only one thing to do, and that is to make the time. What relaxes and rejuvenates you? Maybe it’s curling up with a good book, taking a warm bath, playing with your kids, or going to a movie. Spend time everyday doing things that relax you in order to de-stress your life. Remember, life is supposed to be fun and enjoyable. Take the necessary time to nurture yourself through rest and relaxation. Really, how else will you rejuvenate your energy to take on the world! Whatever you choose to do doesn’t really matter; the important thing is that you make the time.

Regain your sense of perspective and energy, and refresh your spirit with these great ideas. They’re easy on the wallet and do not take much time to prepare or enjoy.

Winter 2009: So Cool!

Everything For A New You

s

It can be exceptionally difficult to achieve the eight hours of nightly sleep recommended

Like all your muscles, your brain will atrophy if you do not use it constantly.

Learning new skills, writing, solving puzzles or embarking on new adventures is guaranteed to make you feel good and bolster your self esteem. Find out what inspires you,

Fall 2009: Super Fall Edition: Time To Flourish

When you advertise in 2 or more issue, you will automatically receive a FREE listing in Well Now’s Annual Buyer’s Guide sent directly to subscribers’ homes during early November- right in time for the busy shopping season.

 GET ENOUGH SLEEP

EXERCISE YOUR BRAIN

Summer 2009: Hello Sunshine! Set The Stage For A Great Summer

In Times Like These…Benefit From Added Value and More Exposure!

Spring Renewal Idea #3

doesn’t have to be complex; it can be as simple as a

Spring 2009: Premier Issue: How Moms Stay Happy, Healthy and Fit!

Winter 2009 Space Reservation/Ad Close. . . . . .11/5/2009 Materials Due Date. . . . . . . . . . . . . . .11/9/2009 Street Date / Distribution Date . . . .12/10/2009

Full Page Inside Front Cover . . . . 2600 . . 2700 . . . 2800

DEPARTMENTS

For Ad Space Reservations, Contact Victoria Henley victoria.henley@WellNowMagazine.com Phone: (800) 571-9065 or direct (301) 675-5410

wellnowmagazine.com | MarchAprilMay2009 | 33

34 | wellnow | spring2009

yeah

me time

Fitness

solutions

Spring Renewal Idea #7

Be positive. Optimism can counteract the negative impact stress, tension and anxiety has on your well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress, relax, and rejuvenate.

Spring Renewal Idea #10

Control yourself. The slow movements and controlled postures of Pilates improves muscle strength, flexibility, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Pilates stretching also reduces mental and physical stress, tension and anxiety, and promotes good sleep.

Spring Renewal Idea #8

Spring Renewal Idea #9

Turn your bed into a night time escape. Moms survive on very little sleep, so it’s best to make the most of it. Do this easily by using an aromatherapy pillow or a calming night time spray that you can use to lightly mist the linens of your bed.

Add to this a CD of nature sounds played softly letting you escape into the sounds of a calmly crashing surf or the awe of a Spring rain shower. Sleep time is when your body and immune system do most of its repairs and rejuvenation. As difficult as it may be, strive to get 7-8 hours of sleep each night. Rest and relaxation go hand in hand. And what a better time is there to relax and take it easy?

Chat it up with your friends. When you get into the mode of being mom, friendships sometimes take a backseat. There’s nothing more fun than connecting with friends.

Meeting for dinner or scheduling a manicure and having a good gossip session can be incredibly rejuvenating, and so much fun.

Another adult voice is sometimes all a mom needs to hear to de-stress and renew herself.

Create a Fitness Training Plan

That’s Right fo As a mom you have an important role in your family. The mom is often the backbone of the family and helps to holds everything together. Realize that your role is so important that you can’t afford not to take care of yourself.

Finding and incorporating ways to relax into your daily routine is essential to your mental and physical well-being. By taking a little time for yourself you can recharge your batteries and come back to your family with a fresh outlook. You will not be the only one to benefit either. The bottom line is that by making time for yourself you are not only ensuring you are happier and more satisfied with your life, but you’ll also be teaching your children the importance of taking care and valuing themselves.

What could be better?

wellnowmagazine.com | MarchAprilMay2009 | 35

D

o you try to work out at the gym, at home, or even at work, but have a difficult time putting together the perfect routine? Maybe you have home gym equipment or a health club membership, which you may even be using on a regular basis. That’s all fine and good, but how do you put together an exercise plan

a regular exercise program, but overdoing things at the beginning will result in the opposite effect you’re looking for. Start with a simple program, and build on it as your fitness improves.  Decide how much free time you can spare each day, and dedicate yourself to using that time

ke fro

pla su hu

that not only helps you improve your body ‘s health, but also does it in a way that fits the rest of your life? With a few basic steps, you can put together a fitness training plan that will suit all of your needs-- lifestyle, fitness level, time constraints, and interests. Whether you’re just starting out or have been at it for years, you can and will benefit from this information;  Define your goals. Are you looking to lose weight? Gain muscle? Tone up what you already have? You’ll need to decide what it is you want to accomplish before you can start laying out your plan.

for your workouts. Keep in mind that committing just two percent of your day will get you to where you need to be!  Write everything down beforehand.

Plan out your workouts, and keep track of your results. Pick your exercises, pick your weight for the exercise, pick your number of sets and number of reps, pick the time that you’ll do cardio, and write it all down – it’ll help you commit to it.  When doing your planning, try to break up your routine. For example, if you’re doing weight training, don’t try to train all your muscle groups in one session. Instead schedule your chest and arm exercises for one

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Understand that you need to start slowly. Your body will adjust quickly to the changes that will take place as you get into

session, back and shoulder exercises for the next, and legs and abdominals for the third.

Keeping your training varied will not only help

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

26 | wellnow | spring2009

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(800) 571-9065 www.wellnowmagazine.com P.O. Box 6547, Silver Spring, Maryland 20916

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ILLUSTRATION BY MELANIE TAYLOR

Moms can have

six pack abs here’s how

 See your doctor. Before you put your lan into action, talk to your doctor to make ure that what you’ve planned will help, not urt, you!  Get to know your body. Learn about our muscle structure, and find out what xercises target the muscle groups you’d ke to concentrate on. Learn the difference etween “cardio efficiency” and “burning fat.” or example, running on the treadmill at your eak speed may build up your cardiovascular ystem, but running at a much slower pace ctually is better for training your body to urn fat.

Your plan is just that – yours. In the nd, you’ll only get out of your plan exactly what you put into it. The best way to create successful plan is to construct one that ou’re not only comfortable with, but which hallenges you to push yourself just a little bit

Strength training means core work, and lots of it.

There’s no way around it.

Some suggestions include:

T

ake a minute or two to quit laughing. You’re probably thinking that after kids, sixpack abs are about as likely as a fingerprintless fridge or eight hours of uninterrupted sleep. But remember Daria Torres, the 41 year old woman who won a silver medal in the 2008 summer Olympics? She’s a mother.

Or how about Cathe Friedrich, aerobics instructor extraordinaire? Two kids, and no, they’re not adopted. So it’s possible. It takes some work and dedication, but it’s possible.

Personal trainer Tommy Hofer recommends a combination of cardio, strength training and nutrition.

For your cardio workouts, aim to get at least 30 minutes of exercise four to five times per week. As a general rule, running burns off the most calories in the shortest amount of time. However, cranking up the incline on a treadmill for a brisk walk or taking a spinning class with an enthusiastic instructor will have that fat flying off your midsection.

There’s a saying in the fitness community that “the six-pack begins in the kitchen”.

What that means is no matter how much you exercise your abs, you’ll never have a six pack unless you watch what you eat. Above and beyond the usual weight loss strategies, nutritionist and registered dietician Nikki Versteeg recommends eliminating simple carbohydrates and being mindful of portion sizes. Put simply, simple carbohydrates send a signal to your body that it’s okay to start storing fat, which is exactly what you’re trying not to do. And with restaurant serving up meals that can be up to four to five times the amount that’s recommended, it’s up to you to be in control of what goes in your mouth.

With focus and commitment, even moms can have six-pack abs. Just remember that there’s no one easy solution; nutrition, cardio, and strength training are key to your success. want more? hop on wellnowmagazine.com

SIT-UPS Lay on your back with your knees bent and feet flat on the floor in front of you.

Keeping your arms relaxed at your side or on your abdomen, contract your abs and concentrate on pulling your navel to your spine, raising your shoulder blades from the floor. Do three sets of 12-15 each.

Planks Prop yourself onto your arms and legs as if to begin doing pushups. Keep your back in line with your legs, and instead of doing a pushup, hold that position for thirty seconds. Rest and repeat.

INCLINE TWISTS WITH A MEDICINE BALL Sit on the floor holding a medicine ball, knees bent and feet flat on the floor in front of you.

Holding the medicine ball in both hands, extend your arms in front of you and twist side to side for 30 seconds. Rest and repeat.

SCISSOR KICKS Lie flat on your back and put your hands or a thin pillow under your hips for support. Keeping your legs straight, lift both legs a few inches off the floor and kick them up and down for 30 seconds.

wellnowmagazine.com | MarchAprilMay2009 | 25

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Diet vs. Exercise

As the days get longer and the temperature rises, Spring 2009 is all about shine and bright colors to banish winter blues! Well Now Magazine searched for the coolest finds that will get you ready to step out in style.

40 | wellnow | spring2009

Optimism - Bright Blossoms Aromatherapy Body Mist Infused with an aromatherapy blend of Jasmine, Tuberose, and Maté absolutes and uplifting essential oils–lifts your mood to instill a sense of optimism.

Size: 4 FL ounces; $15.00. Find it at a Bath and Body Works store or online at BathandBodyWorks.com.

Air Laetitia Thong Sporty thong with colorful details in finest leather. Low profile NIKE AIR Technology for ultimate cushioning and maximum support. Fully leather lined. Fully padded leather footbed. 1 3/4” wedge with stitch detailing.

Innovative, flexible rubber sole.

Sizes: 5-11 ; $168.00.

ColeHaan.com.

Burt’s Bees Lip Shimmer A kiss of color and pearlized shine perk up our world famous 100% natural lip balm, while natural ingredients like vitamin E and coconut and sunflower oils moisturize and soothe your lips.

Available in 11 all natural shades.

Size: .0975 ounce Tube; $5.00.

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Juice Beauty Green Apple Antioxidant Body Moisturizer SPF 20 An antioxidant-rich, SPF 20 moisturizer for the entire body. Think of this heavy duty hydrator as a vitamin for your skin. Chemical-free SPF 20 sun protection with a blend of agedefying peptides, DMAE, alpha lipoic acid, coenzyme Q10, and a potent fruit acid complex to brighten, smooth fine lines, and protect, for optimum age-defying benefits from head to toe.

Size: 10 FL ounces; $29.00. Only at Sephora.com.

In the battle of diet vs. exercise, diet is the ultimate champion. It’s sad but true: even the best workout program can be undermined by just a few slips of the fork.

Nutrition is unquestionably the number one problem for people who aren’t reaching their goals. Think of nutrition as the foundation of a good fitness program.

Sugar Tunic The perfect weight for spring w e a t h e r, t h e s u p e r - s o f t semi-fitted Sugar Tunic has a crossover low V-neck front, an empire waist with ruching at the bust, contrast piping and paisley floral embroidery at the sleeves.

Kangaroo pocket at front.

Body length in size medium: 31”; $74.00 Buy it at Athleta.com.

Peter Thomas Roth Instant Mineral SPF 30 This silky smooth, brush-on mineral powder with SPF 30 protection for an effortless and convenient application. Finely milled, this transparent powder leaves a clear, matte, residuefree layer of protection on the skin. Instant chemical free UVA/ UVB protection.

Size: .32 ounces; $30.00. Find it online at SkinStore.com.

T9 Haiku Messenger Bag Simple is good. Best. Handsfree for fast lane of life.

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Healthy Eating On A Budge

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Island Michael Kors ‘Bermuda’ Eau de Parfum Spray A new destination in fragrance.

Escape to relaxed luxury— experience the exotic blend of vibrant hibiscus, tropical passion flower, and smooth cedar wood. Enchanting. Colorful.

Alluring. Size: 1.7 FL ounces; $62.00. Discover it online at MichaelKors.com.

wellnowmagazine.com | MarchAprilMay2009 | 41

Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascularenhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and autoimmune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows. s !NTIOXIDANTS - pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil. s /MEGA &ATTY !CIDS - ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds. s &OLATE - dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

With a little bit of planning, smart buyi its and effort, you can get more healthy fo your diet and reduce your sticker shock at the store. Check out these tips for eating right on a

s

Choose seasonal vegetables and fruits. Out-of-season like blueberries and corn on the cob in January, must be sh adding transportation costs to the price of your produce.

s

Take advantage of store specials on fresh chicken, meat Buy a little extra, repackage into portions and freeze.

s

Take advantage of store specials on non-perishable items grain cereals, rice and other staples bought on sale mean a ba waiting in your pantry.

Buy bags of frozen vegetables. They’re cheaper and cut swaste due to spoilage of fresh produce.

Check unit pricing when shopping. The larger package is no scheaper per unit.

Do your own repackaging-break down large quantities int sportions at home. It’s cheaper to buy a package of small pla than individually packaged servings of foods.

the amount you really need-don’t waste money o s Buy that spoil in your crisper before you can eat them.

a surplus of a perishable item, freeze s Iftorunning make soup or stew.

want more? hop on wellnowmagazine.com

wellnowmagazine.com | MarchAprilMay2

Well Now Moms Speak for Themselves ...

Exactly What I Wante d “I just really started making a serious effort to be fit after my third child and wanted some inspiration as well as some information. Well Now is exactly what I wanted. It has articles, recipes, exercises that I can do, and most of all it inspires me to stay active. So all you moms out there… pick up the real deal! “ Paige W., Portland, Oregon

Right Up M y Alley “I’m a 30 something, formerly fit mother who still believes in herself enough to know that someday...I can be ‘fit’ again. Well Now magazine seems right up my alley. It addresses common health issues with clear, short articles. Some recipes, some exercises, some discussions, while remaining entertaining too. “ Brenda G., Olney, Maryland

My New Favorite Magazine “I love the focus on being a happy, healthy and fit mom. As mothers we often lose focus on the importance of taking care of ourselves. Well Now is definitely for the mom who is concerned about eating healthy, losing weight, and trying to maintain balance in her life while looking good.

Thanks Well Now - my new favorite magazine! “ Tara J., Naperville, Illinois

THE NAME SAYS IT ALL Well Now is the magazine for moms who want to stay happy, healthy, and fit…

A magazine for moms who enjoy a high quality of life. These women take care of themselves so they can enjoy life and take care of family, friends, business, etc…

A magazine that covers the health, fitness, and wellness topics that are beneficial, interesting, and relevant to today’s active mom…

A magazine that finally gives advertisers a targeted and cost-effective way to reach the most influential buyers.

Moms Read Well Now Magazine.

Put Your Product Ad Front And Center.

A New Generation of Moms Exist and Reaching Them Is Not A Challenge With Well Now Magazine!

Contact Information Advertising Victoria Henley Victoria.henley@WellNowMagazine.com Phone: (800) 571-9065

Well Now Magazine PO Box 6547, Silver Spring, Maryland 20916 Phone: (800) 571-9065 advertising@wellnowmagazine.com www.WellNowMagazine.com