Get Fit 2011

Friday, February 11, 2011

Where to go dance every night of the week See page 4C

Team photos See pages 13C-32C

Easy means to a more nutritious diet See page 34C

Gold Sponsors:

Silver Sponsors:

Fit 4 Life • Curves • SilverStone Group A special supplement to The Daily Nonpareil

Get Fit 2011

2C Friday, February 11, 2011

The Daily Nonpareil

Training tips: Avoid injury while working out Perhaps no New Year’s resolution is as common as resolving to get in shape. After a holiday season filled with treats and social gatherings, it’s no surprise many people hope to shed a few pounds once the season has come and gone.

With exercise on the minds of many, it’s a good time to go over a few pointers to ensure that the next trip to the gym does not end in injury.

■ Be careful of “no pain, no gain.” Many beginners feel their workout isn’t working if it’s not hurting. While mild pain is to be expected, it’s up to the individual to determine if the pain is indicative of something bigger.

Swelling and extreme stiffness are not normal, and individuals should cease working out if either of those problems arise.

For beginners, expect muscle soreness after the first couple of workouts. This can be painful, but it’s often a result of working muscles that have not been taxed in quite awhile. This pain should subside, and once the muscles grow accustomed to

being worked, the pain, stiffness or soreness should no longer appear after a workout (it may take a workout or two for the muscles to get used to it). If the pain persists, do not continue to exercise through an injury. Any persistent pain should be discussed with a physician.

■ Know your limits. Beginners need to be especially aware of their exercise limits.

Initially, they shouldn’t attempt to do exercises their bodies can’t handle. Lifting too much weight is common for beginners. Ideally, lift smaller amounts when beginning a workout to get the motion of the exercise down pat.

As workouts progress, a person can then gradually add weight. Many fitness professionals feel adding 10 percent each week is a safe and effective approach, but individuals will know after a few workouts what works best for them. It’s good to push oneself, but don’t push too hard and increase the risk of injury.

■ Work with a trainer. Per-

sonal trainers can help beginners immensely. Trainers can teach beginners how to use machines and stretch properly and can answer any questions beginners commonly have.

Trainers can be expensive, but many gyms offer one or two free personal training sessions to new members. Once those free sessions are finished, individuals can continue with the trainer or choose to go on their own. But if the free sessions are made available, beginners should take advantage of those sessions to help get their fitness routine off on the right foot.

■ Fewer repetitions, more sets. A common mistake when beginning an exercise regimen is to dive right in without really knowing the ins and outs of a routine. For example, many people load up on repetitions (reps), feeling the more reps the more effective a workout will be. However, beginners often find fewer reps but additional sets is more effective. So instead of doing four sets of 10 reps, do five sets of eight reps. This might seem too

MCC

Beginners might want to utilize a personal trainer to ensure their workout routines start off on the right foot. small to make a difference, but beginners often tire near the end of a set, and doing fewer reps per set can help them avoid fatigue and make the most of each repetition and set.

■ Stay hydrated. Drink water throughout an exercise regimen to remain hydrated. Maintaining proper fluid levels helps avoid cramping and dehydration, which can bring their own

batch of painful side effects, including nausea and heart palpitations. For those who workout in the early morning, be sure to drink water before working out to overcome any dehydration that may have occurred while asleep. For those who workout after work, be sure to drink water throughout the day so the body is fully hydrated when the time comes to hit the gym.

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Friday, February 11, 2011 3C

The Daily Nonpareil

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Get Fit 2011

4C Friday, February 11, 2011

The Daily Nonpareil

Omaha venues offer dance every night of the week You’ve heard that dancing is good exercise, and so you’ve resolved to give it a try. Good news! You can find somewhere to dance in the Omaha area every night of the week, often with live music to boot.

Here is a day-by-day sampling for the musically adventurous: Sunday: Polka Polka at the Starlite Ballroom, just west of Wahoo on Nebraska Highway 92 (from Omaha, take West Center Road west of Millard through Wahoo).

Live bands from the area and out of state play mostly polka and some other styles of ballroom and country dance music every Sunday afternoon from 2 p.m. to 5:30 p.m. The wooden dance floor is huge and excellent, so there is room for both sedate dancers and those who zip about.

According to co-owner Darlene Kliment, dancers typically include longtime polka fans, newcomers to the style, established couples and singles.

Visit www.starliteballroom.com for

the schedule. Cover: $6.

Monday: Big Band Big Band Monday at the Ozone Lounge at Anthony’s Steakhouse, 7220 F St. (just south of the 72nd Street exit off Interstate 80). The sign outside scrolls the other live music through the week, but Mondays from 6:30 p.m. to 9:30 p.m. feature the kind of old-school jazzy big band music that dominated dance clubs in the 1930s through the early 1950s. Much of the music makes you want to fox trot, but the smallish dance floor is better for jitterbugging and other in-place styles. Visit www.AnthonysSteakhouse.com and click on Ozone Lounge. No cover.

More big band: Eagles Club, 24th and Douglas Streets, on Thursdays from 7 p.m. to 10 p.m.

Tuesday: West Coast Swing West Coast Swing at Arthur’s Four Seasons, 222 N. 114th St. (two blocks south of Dodge Street). The Omaha Swing Dance Club offers a free lesson in West Coast Swing at 7:30 p.m., then dancing to

recorded music from 8 to 11 p.m., with a $3 cover for the dance. If you can get the basics for West Coast down, you can dance pretty much everywhere to anything. For more advanced moves, come back to the same place at 8 p.m. on Wednesdays.

Visit www.omahaswingdanceclub.com.

Wednessday: Country Western Western dance lessons at Bushwackers in Ralston, 7401 Main St., taught by Marvin and Karen Root.

Bushwackers brings in live country bands on Fridays and Saturdays, but lessons for couples-style dances are Wednesdays from 7:30 p.m. to 8:30 p.m., followed by an opportunity to dance to recorded music on the substantial dance floor.

For more preparation for the weekend dancing, go on Thursdays for country line-dance lessons.

Visit www.jmmbushwackers.com. Cover: $3 before 8 p.m.; $5 after.

Thursday: Salsa Salsa lessons taught by

Marty Herbert at Arthur’s Four Seasons, 222 N. 114th St. (two blocks south of Dodge Street).

Lesson at 7:30 p.m., followed by dancing to recorded music from 8 p.m. to 10 p.m. Salsa is as high energy as you want to make it and is about the sexiest thing you can do in high heels. Cover: $5.

The other sexiest possible way to move on your feet is the Argentine Tango, with lessons at the same place at 6:30 p.m.

Wednesdays.

You can take your salsa skills to Gusto Cuban CafĂŠ, 7910 Harrison St. in Ralston, on Fridays and Saturdays from 9:30 to 1 p.m.

Friday: East Coast Swing Jitterbugs Night Out is upstairs at the Downtown Eagles Club, 24th and Douglas Streets. A beginner-friendly lesson in East Coast Swing is at 8 p.m., followed by dancing.

The Omaha Jitterbugs Club usually offers recorded swing music, with occasional live bands, festivals and workshops, for a mixed-age crowd with a

large college component, ranging in skill from rookies to those who pop dazzling moves. Asking a complete stranger to dance is the norm for men and women, whether you or your prospective partner came with someone else.

Visit www.jitterbugs.org. Cover: $5.

Saturday: Rock You probably can find some way to move to the bands that make the weekend rotation of clubs such as Ozone Lounge, 7220 F St.; Two Fine Irishmen, 18101 R Plaza (southwest corner of 180th and Q Streets); Loose Moose, 4915 N. 120th St.; Amerisports Bar (in Ameristar Casino, off I-29 in Council Bluffs); and Arena Sports Bar, 3809 N. 90th St. The Ozone became a favorite of boomer-age folks when it was smoke-free (before the state smoking ban took effect) and retains that clientele.

Dance yourself to a frazzle or just grind through the slow ones.

It’s still better than clicking through channels on the couch. – World-Herald New Service

Practice What You Preach A great leader never asks his followers to do anything he is not willing to do himself. At SilverStone Group, we strive to provide a healthy work environment that encourages growth by fostering exceptional programs and services to Associates that effectively promote well-being, quality performance and community involvement.

Because we understand that good health is the cornerstone of happier, more productive people, SilverStone Group has a dedicated Wellness Activities Group (WAG) which offers wellness programs including educational opportunities to promote the health and well-being of our Associates – and their families.

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Friday, February 11, 2011 5C

The Daily Nonpareil

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Get Fit 2011

6C Friday, February 11, 2011

The Daily Nonpareil

Cut down on salt, government says – and calories WASHINGTON (AP) – You should eat less salt, the government says. A lot less.

It won’t be easy. Consumers will need help from food companies if they are going to meet the government’s ambitious new goals, announced recently, for half of Americans to reduce the amount of salt they eat by more than half. Most salt intake doesn’t come from the shaker on the table; it’s hidden in foods such as breads, chicken and pasta.

Many of the rest of us need to cut back on sodium, too, the government said. And we still need to just plain eat less, especially fats.

The new dietary guidelines, issued every five years by the Agriculture and Health and Human Services departments, are telling people who are 51 and older, African-American or suffering from high blood pressure, diabetes or chronic kidney disease to cut the amount of sodium they eat daily to little more than half a teaspoon.

That group includes about half of the population and those who are most at risk of having higher blood pressure due to the amount of salt they eat.

For everyone else, the government continues to recommend about a teaspoon a day – 2,300 milligrams – or about one-third less than the average person usually consumes.

A number of major food makers have announced plans during the past few years to cut sodium in their products as pressure from health advocates, consumers and regulators has built.

Kraft Foods Inc., ConAgra Foods Inc., General Mills Inc., Heinz Co., Campbell Soup Co. and Bumble Bee Foods Inc. are some of the companies that have committed to lowering sodium levels. But it’s often a multiyear process to dial down the sodium, largely so consumers do not detect the changes in taste.

It’s unclear if those incremental changes will be able to cut enough to satisfy the new guidelines. The Food and Drug Administration has said it will pressure companies to take voluntary action before it moves to regulate salt consumption.

Melissa Musicker, director of nutrition and health policy at the Grocery Manufacturers Association, which represents the nation’s largest food companies, says companies will reduce

sodium as consumers increasingly demand it. She said that in past years consumers may have avoided products labeled low in sodium. Now, consumers are interested in them.

“They are specifically purchasing those products and they are enjoying them,” she said.

“Companies are in the business of giving consumers what they are looking for.”

Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest, says the heightened interest in the dangers of too much sodium could help somewhat. But she believes the FDA will have to take action for the companies to reduce enough salt to matter.

“The companies are only going to do it if there’s a really strong push,” she said.

The salt industry is fighting back. Lori Roman, president of The Salt Institute, an association of salt producers including Morton and Cargill, said the guidelines make the government into the “food police” and are “made up out of thin air.”

She said salt companies aren’t worried about people’s reactions, however.

“If they don’t get it on one food

they’re going to get it in another food, or they will seek out the salt shaker,” she said.

Some cities and states have already moved to try and ensure that doesn’t happen. New York City has launched a campaign with the goal of cutting salt consumption by at least 20 percent in five years. That’s modeled on a plan in Britain that set voluntary salt reduction targets for 85 categories of processed foods. At least 18 states and the District of Columbia have set portion limits for sodium in school meals and snacks beyond federal standards, according to the National Conference of State Legislatures.

Consumers still have some control. To reduce the risk of disease from high sodium intake, the guidelines say people should: ■ Read nutrition labels closely and buy items labeled low in sodium.

■ Use little or no salt when cooking or eating.

■ Eat more fresh or homeprepared foods and fewer processed foods, so they know exactly what they are eating.

■ Ask that salt not be added to foods at restaurants.

■ Gradually reduce sodium intake over time to get used to

the taste.

Other recommendations in the guidelines are similar to previous years – limit trans fats, reduce calorie intake from solid fats and added sugars, eat fewer refined grains and more whole grains, consume less than 300 mg per day of cholesterol. The guidelines also recommend eating less than 10 percent of calories from saturated fats – full-fat cheese and fatty meats, for example.

The government promotes these guidelines to consumers by using a pyramid. It doesn’t specify recommended amounts of foods but directs people to an Agriculture Department website that details the guidelines. That replaced an old pyramid with

more detailed specifications after surveys showed that few people followed it.

Agriculture Secretary Tom Vilsack said his department may come out with a new icon, but that won’t be for a few more months.

For now, the government wants consumers to focus on the guidelines themselves.

He says the recommendations – coupled with efforts from industry and other government campaigns for healthful eating, such as first lady Michelle Obama’s “Let’s Move” initiative – should bring about some change in the country’s diet.

“I don’t think it necessarily has to take a generation or two to see some progress,” he said.

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Get Fit 2011

The Daily Nonpareil

Friday, February 11, 2011 7C

Advice on cutting sodium is long overdue So you grab a fast-food egg sandwich on the way to work, then gobble a turkey sandwich and chips for lunch.

You havenâ&#x20AC;&#x2122;t even eaten dinner, but if youâ&#x20AC;&#x2122;re 51 and older or African-American of any age, youâ&#x20AC;&#x2122;ve blown past the federal governmentâ&#x20AC;&#x2122;s new recommendations for sodium.

Local nutrition experts say the sodium focus of the new U.S. dietary guidelines â&#x20AC;&#x201C; new every five years â&#x20AC;&#x201C; is essential to curbing high blood pressure, heart disease and other problems, including the risk for stroke.

Dietitians say that until recently, sodium intake had not received the government attention it warranted. The focus instead had been on calories and fat, which deserve attention but only are part of what people must track to stay healthy.

Sodium â&#x20AC;&#x153;has been neglected for years,â&#x20AC;? said Toni Kuehneman, a cardiac dietitian with Alegent Health.

Jill Koegel, a registered dietitian who works with patients in Nebraska and western Iowa, said sodium can sneak into a personâ&#x20AC;&#x2122;s diet in ways one wouldnâ&#x20AC;&#x2122;t expect.

Maybe itâ&#x20AC;&#x2122;s the 1,000 milligrams that can turn up in a bowl of restaurant clam chowder, the 400 mg in a sesame bagel or 180 mg in a tablespoon of ketchup.

For the first time, the government is telling all people 51 and older, African-Americans of all ages and anyone suffering from hypertension, diabetes or chronic kidney disease to reduce their daily sodium intake to 1,500 mg.

For about half the U.S. population, including children and a majority of adults, that means a little more than a half teaspoon.

For everyone else, the government still recommends about a teaspoon a day â&#x20AC;&#x201C; at 2,300 milligrams, about one-third less than the average person consumes.

Omaha heart patient Gail Dolan, 62, said that before she changed her diet last summer, she was getting a lot more than the 1,500 mg recommended for someone her age.

She was diagnosed with heart disease in June and began a cardiac rehabilitation program at Alegent that included nutritional counseling.

She never grabbed the salt shaker much, so she figured she

wasnâ&#x20AC;&#x2122;t taking in much sodium.

But she found out that most sodium comes from fast-food, processed food and other sources, not the shaker.

She had hit fast-food restaurants two or three times per week but has given that up completely.

Dolan also ate processed foods, such as the frozen enchiladas she liked that topped out at 1,000 mg of sodium each.

Instead of the frozen Mexican food, she now eats baked chicken or fish made at home, along with a salad, plus gelatin for dessert.

Brenda Bishop, a registered dietitian at the Nebraska Medical Center, said the choices people make in the grocery store aisles can make a big difference in lowering their sodium intake.

If you need frozen broccoli, skip the package with cheese sauce. Grab a bag of fresh potatoes instead of the box of instant.

Snag the plain rice instead of the package with butter and garlic flavors.

Kuehneman said itâ&#x20AC;&#x2122;s easier for consumers to find low- or reduced-sodium food at the grocery store than it used to be.

Now you can find no-salt canned vegetables, low-sodium soups and other products.

Becky Niiya of ConAgra Foods said the Omaha-based packaged food company has been offering a greater variety of prod-

Know your labels Many food packages include sodium-related terms. Hereâ&#x20AC;&#x2122;s what they mean: â&#x2013; Sodium-free or salt-free: Each serving in this product contains less than 5 mg of sodium. â&#x2013; Low sodium: Each serving contains 140 mg or less of sodium. â&#x2013; Unsalted or no salt added: No salt is added during processing of a food that normally contains salt.

However, some foods with these labels may still be high in sodium. â&#x2013; Very low sodium: Each serving contains 35 mg or less of sodium. â&#x2013; Lite or light in sodium: The sodium content has been reduced by at least 50 percent from the regular version. â&#x2013; Reduced or less sodium: The product contains at least 25 percent less sodium than the regular version.

Fast-food can have high sodium levels, so if you grab some on the go, here are some tips: â&#x2013; Take time to read the nutritional information available at restaurants. â&#x2013; Go easy on condiments such as ketchup and mayonnaise, which can be high in sodium. â&#x2013; Donâ&#x20AC;&#x2122;t order extra-large portions. â&#x2013; Remember that salads can come with cheese and dressing with high sodium content. Skip the cheese and dip your salad in the dressing.

What about sea salt? â&#x2013; Sea salt is often promoted as a healthful alternative to regular table salt, but the sodium content is actually about the same. â&#x2013; If you are looking for a low-sodium option, consider salt-free seasonings and herb blends instead.

Sources: Mayo Clinic; American Dietetic Association

ucts with less sodium over the past several years, including pasta, canned tomatoes and popcorn. She said the company knows consumers increasingly want and need more healthful options.

Walmart, the worldâ&#x20AC;&#x2122;s largest retailer, recently announced that itâ&#x20AC;&#x2122;s lowering the salts, fats and sugars in products it sells.

Kuehneman said it is essential to read the package labels. â&#x20AC;&#x153;Thatâ&#x20AC;&#x2122;s the best defense,â&#x20AC;? she said. â&#x20AC;&#x153;Why not look at what youâ&#x20AC;&#x2122;re putting in your body?â&#x20AC;?

Submitted photo

On Jan. 24, the Grocery Manufacturers of America and the Food Marketing Institute announced a new voluntary program to display important nutrition information on the front of food packages.

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Get Fit 2011

8C Friday, February 11, 2011

The Daily Nonpareil

Metabolic changes interfere with weight loss after 50 Few people relish the steps needed to drop a few pounds.

But losing weight when you are younger may be easier than it is for those 50 and older. That’s because metabolic changes and habits may interfere with weight loss.

As we age the body goes through different changes. For many, metabolism might just slow down. That means whatever is eaten could take longer to be digested and burned off.

However, metabolism isn’t directly linked to age It has to do more with muscle mass.

It is well known that muscle burns fat. The more muscle a person has, generally the less fat there is and whatever fat is present is burned more quickly.

As one ages, muscle mass may decrease. This contributes to metabolism changes, often resulting in more fat.

There are different types of fat that can affect one’s health.

Visceral fat: This is the most dangerous fat that surrounds the internal organs. It can be hard to get rid of this fat with-

out healthy eating and exercise.

Subcutaneous fat: This fat is directly underneath the skin.

Although it can be unsightly and cause a person to be selfconscious, it isn’t as dangerous medically and is the easier fat to remove with diet and exercise.

To help ensure health and promote greater weight loss, here are some tips to employ.

■ Get walking: Walking is a low-impact cardiovascular exercise that is beneficial to most people. In addition to cardiovascular exercise, walking can help to reduce stress.

■ Eat smaller portions: As we

age we may simply need less food to fill us up. Try scaling back on portions.

■ Do toning exercises: Muscle strengthening exercises can keep muscles strong, which can promote overall strength and better posture. It can also help to keep bones and joints aligned to reduce injury.

■ Make gradual changes: Sudden changes could be jarring to the body. Plus, they’re harder to accept than gradual changes.

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Friday, February 11, 2011 9C

We don’t just work here, we live here.

Care from a staff that is welcoming, assuring and compassionate every time you visit us.

That’s our promise to you.

And we’re dedicated to providing Council Bluffs and southwest Iowa with the absolute best in healthcare.

10C Friday, February 11, 2011

Get Fit 2011

The Daily Nonpareil

Snowshoeing offers exercise, sightseeing Lower-impact sport is easy Snowshoeing is a wintertime activity all can enjoy. While skiing may take a little more athletic prowess and training, snowshoeing provides exercise for all ages.

Many people may think of snowshoes as glorified tennis rackets attached to the bottom of shoes. But snowshoe apparel technology has evolved over the years.

Many of today’s snowshoes are made from lightweight aluminum and offer secure bindings and straps that keep the foot in place. Crampons may appear in the front and rear of the shoes for added traction. Some snowshoes may also have hinges that enable the foot to lift from the snow easily and offer added lateral support.

Unlike skiing or snowboarding, which requires designated slopes and courses, snowshoeing can occur just about anywhere there is an accumulation of at least 5 inches of snow. That means individuals can take to

Snowshoe rentals available at Hitchcock Honey Creek – Snowshoe rentals are available at Hitchcock’s Loess Hills Lodge by the day or for a weekend during regular hours of operation.

Cost is $6 per day per pair or $10 per weekend per pair. Minimum snow cover of at least four inches is required.

Snowshoes will be checked out to anyone, but children 18 and under must be accompanied by an adult. Call (712) 5453283 for more information.

Hitchcock Nature Center is five miles north of Crescent off the Old Lincoln Highway.

– World-Herald News Service

File photo

Hikers take to the wintry trails with ease as they get a little extra help from their snowshoes.

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state parks or even their own neighborhoods to try snowshoeing. Also, while some sports may induce a little anxiety the first time around, the simplicity of snowshoeing can make the sport immediately enjoyable. All one really needs to know is how to walk and how to properly align their feet into the shoes.

Elaborate gear is not needed to when snowshoeing. Apart from the shoes, warm clothing and footwear from a person’s own closet is all that’s needed.

Waterproof fabrics and wicking socks to keep out moisture are recommended, while dressing in layers enables a person to remain comfortable regardless of temperature.

A backpack stocked with a snack and some beverages makes it easy to take a break on the trail and replenish. Walking poles can help snowshoers keep their balance and provide ease when hiking steep terrain.

Consider snowshoeing as an alternative to skiing or snowboarding when a lower-impact sport is desired. With a little gear, it’s easy to get started right away.

– Metro Creative Connection

As many people start their exercise programs this time of the year, it’s normal to experience discomfort as you start using your muscles. As you work out, you might feel muscle strain or pull producing common symptoms such as swelling, bruising or redness pain at rest or pain when using a specific muscle group. It’s time to see an orthopedic sports medicine specialist when you have persistent pain or if you heard a popping sound during the injury and cannot walk.

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Get Fit 2011

12C Friday, February 11, 2011

The Daily Nonpareil

‘As Seen on TV’ products work – if you stick to it Within 15 seconds, I knew I was in trouble. Twenty seconds more had me readjusting my goals for the session. And a little less than a minute into it, I was done. No more.

That was the beginning – and end – of my experience with the Shake Weight, the springloaded dumbbell that has become a staple of the As Seen on TV fitness informercial circuit. The promise: An intense, full-upper-body workout that takes only six minutes and burns the same amount of calories as 42 minutes’ worth of standard dumbbell work.

Twenty-four hours later, the reality was sore arms – particularly the biceps tendon, the thick band that runs through the inside of your elbow joint – and a strong urge to avoid the Shake Weight in the future.

At the beginning of each year, As Seen on TV-type products get a big push from those who resolve to use the fresh calendar to get fit, once and for all.

And if it takes only six or seven minutes a day ... well, that’s even better. But it’s not all motivation and amazing results.

“Those things are gimmicks,” said Jennifer Huberty, an associate professor in the Health, Physical Education and Recreation department at the University of Nebraska at Omaha.

“They’re ways for companies to make money – and they make a lot of money.”

And for those who have been leading a sedentary lifestyle, going months or years without regular activity, some of the products can be flat-out dangerous. Physical therapist Mike Bartels, who owns and operates Edge Physical Therapy in Papillion, sees an influx of new patients after the first of each year.

“We see people who are extremely motivated, and as a result do too much,” Bartels said. “They lift too much weight, do too many exercises. It’s more than their bodies can handle right away.”

While many of Bartels’ patients recover from their injuries and pick up where they left off – often with a more lowkey workout plan – it’s harder for others.

“Some people bail out, even if they get better,” he said. “That injury was enough to turn them off and drive them away from

exercise.”

Consider this: I’m reasonably fit – daily activity, fruits and vegetables and all of that – and the violent nature of the Shake Weight made my arms feel like they were going to explode. And despite the claims of a toning, fat-burning workout, the motion of the Shake Weight won’t do it – even if you make it all six minutes.

To truly build strength and size, muscles need to be stressed under their entire range of motion. That’s why doing bicep curls results in big biceps. The tiny, explosive motions of the Shake Weight might be stressful, but not enough to make a big difference.

“It will build some strength,” Bartels said, “but only in that motion. So it’s great if you don’t mind never coming out of that position.”

According to Huberty, improving fitness is more than just doing an activity – it’s a multifaceted approach to overcoming the factors of your lifestyle that have inhibited fitness in the past.

“Life gets in the way of what we want to do,” she said. “It’s often about learning to overcome little barriers and setting proper goals. It’s hard to set a goal of losing 50 pounds. It’s such a huge task; it’s easy to fail.”

But the promise of a quick, instant-results workout in just a few minutes a day lures those whose schedules are crunched for time even on the best of days. Of course, those claims are being boosted by a pack of professional fitness models, whose impeccable six-pack abs serve as a beacon of hope to the average, non-six-pack-owning American.

Seriously, what’s the deal with the abs? With the number of products out there designed to tone the abs – from dedicated sit-up machines to electronic muscle stimulation devices – it’s like good abs are the key to living a long and fruitful life.

“Abs seem to be part of the media definition of being fit,” Huberty said. “Quite honestly, if you look at the general population, that’s not what it’s about. The most important things are attitude, mind-set, behavior; how we feel about ourselves.

Are you resolving to get fit in 2011?

Here are four success stories to help get you started. The one consistency through all of them is simple: You have to actually do the exercises regularly to see a benefit.

As Seen on TV ■ Lucas Marshall: Perfect Pushup – $39.95 What it is: A padded grip attached to a swiveling base, designed to take pressure off your wrists and allow rotational movement in the shoulders when doing push-ups.

The TV claim: The rotating handles allow your arms to rotate naturally, engaging more muscle groups for faster results.

Does it work?: “It does work as advertised, but the workout plans may not be suitable for everyone. If you have the motivation, you can get some very good tone and mass without the bulk of bench press or the need of a gym. It just comes down to sticking with it – just like every other workout plan if you want to see results.”

Would you recommend it to others?: “I have recommended it. It’s small, inexpensive, easy to store and works if you put the time into it.”

■ Kurt Fossen: P90X – $120 What it is: A 90-day workout program that focuses on adding muscle and burning fat. It includes diet tips as well and has been a mainstay of latenight informercials for several years.

The TV claim: Get absolutely ripped in 90 days with P90X. Does it work?: “If you follow the diet and program, you can get into really great shape. I was in better shape this summer than I have been since high school playing football. Part of this was due to P90X, and another bigger part was due to triathlon training. But P90X in the winter really helped to get a head start on tri training in the spring.”

Would you recommend it to others?: I would highly recommend it to anyone who really thinks they can keep themselves motivated to work out in front of their TV. If you can just get yourself to put in the DVD and start the warm-up, an hour later you will be dripping with sweat and feeling great.”

Not seen on TV ■ Paul Haskell: Gym membership, healthier eat-

“And if you look at the definition of ‘fitness,’ it’s about body composition, cardiovascular strength, flexibility and endurance. You might have nice abs, but it doesn’t mean your heart is in good shape.”

That’s bad news for those hoping for an amazing transformation with the help of an abcrunching machine of some sort. But there’s good news that goes along with it, too.

The formula for losing weight is pretty simple: You need to burn more calories than you take in. You might turn out to be a natural on the Ab Glider

ing Why get started?: “Sitting at a desk all day and eating too much was leaving me tired and slow. I was having lower back pain and even simple activities (like walking up stairs) would lead to pulled muscles.

One morning, after letting out another loop of my belt, I stepped on the scale and saw 191, the heaviest I’ve ever weighed. I knew I had to make a change.”

The plan: “I found a circuit- training program in “Men’s Health” magazine that used only small dumbbells and my own body weight. After my first set I was completely gassed but knew that if I could stick to it, I would be able to reverse the months of sitting and overeating. The visible gains I made encouraged me to continue and caused me to pass on many of the sweets, sodas and booze I had previously consumed.”

The result: “After a couple of weeks, I joined a gym to expand my workout and have been going three times per week since.”

■ Eric O’Brien: Yoga, chiropractic care Why get started?: “I first hurt my back playing basketball in 1997. I have a pair of bulging discs that go “acute” every 12 to 16 months. In November of 2009 I hurt them badly while getting in the car. I wasn’t able to comfortably sit or walk for about two months, and I didn’t feel whole again until May.” The plan: “Once the discs stopped throbbing all the time, I began attending yoga classes at the downtown Omaha YMCA at noon on Tuesdays and Fridays. I also get chiropractic adjustments about once a month. I went in two to three times a week for two months immediately after re-aggravating my back.”

The result: “After practicing yoga for two hours a week over the last 11 months, I’ve improved my hamstring and lower-back flexibility and strengthened my abdominal and quadriceps muscles.

Between the Y membership and the chiropractic appointments, I’m symptom-free. I want to stay that way.”

Want to get started? Fit Minded, a women’s book club that promotes physical activity and wellness, started a new session Jan. 24. The group meets on the University of Nebraska at Omaha campus and focuses on healthy lifestyle choices rather than group exercise or weight loss. For more information, visit www.befitminded.com.

machine, but if you still take in more calories than you burn, you won’t get the desired effect.

To get moving down the road to fitness, Huberty suggests making small goals, such as making good choices throughout the day – choosing exercise over inactivity or fruit over a candy bar. And if you happen to make a bad choice, right the ship as soon as possible and make a good decision today.

“The more time you spend feeling guilty, the worse you’ll feel about yourself,” Huberty said. “The more you can increase your confidence, the

more likely you’ll be to keep it up. That’s especially true with women.”

Starting small is the right way to go medically, too. Even doing something as simple as a 10-minute walk during a time you’d usually be sitting on the coach is a good start.

Because while physical therapists such as Bartels like the business, they’d rather not see you laid up with an injury at the hands of the Shake Weight, the Belly Burner or anything else pitched on late-night television.

– World-Herald New Service

The Daily Nonpareil

Get Fit 2011

Friday, February 11, 2011 13C

2 Grannies 2 Moms Donna Reineke, Sharon White, Tony Hill, Teresa Wright

2B2H Kelly Phillips, Matt Phillips, Jason Coyle, Tammi Lear

2 Plus 2 Anita Salter, Dennis Hopkins, Shanna Squier, Anthony Rocha

3 Chicks & a Dude Bobbette Beedle, Rick Beedle, Joyce Mahl, Jen Hosfield

3 Divas & a Dude Lloyd Marsh, Debbie Marsh, Judi Andrade, Susan Gierasch

3 Generations of Losers John Grubb, Betty Grubb, Christy Odell, Susan Grubb

3 Steelers and a Cowboy Dennis Kelly, Angie Kelly, Lauren Watson, Jared Watson

4 Eagles Jake Dunham, Jay Klepper, Keven Ferguson, Lawrence Henderson

4 Sisters Flab to Fab Mary Cook, Shelly Bridgford, Gina Batten, Ruth Downs

4 Square Tammi Marlowe, Judy Thurman, Jennifer Martinez, Marsha Marlowe

4 Weighs 2 Win Debbie Hoag, Joanna Smith, Doreen Simmons, Mary Brockelsby

20 Minute Minimum Steve Jayjack, Cathy Jayjack, Randy Milbrath, Lisa Milbrath

14C Friday, February 11, 2011

Get Fit 2011

The Daily Nonpareil

A Squirrel and 3 Nuts Juli Oferral, Deb Killion, Haley Oferral, Doug Gray

ABBS Sarah Moore, Ashley Pendgraft, Buffy Behrens, Judy Agresea

Almost There Dan Grandick, Glen Bohls, Jodi Podraza, Rhonda Teten

Average Joes Kelly Struck, Brett Struck, Blake Johnson, Erin Johnson

Beauties and a Beast Rachael Voss, Jeff Radcliff, Juli Radcliff, Debbie Thiesen

Be-Lite Edward Maxwell, Trent Price, Michelle Price, Megan Howard

Belly Busters Erin Belt, Chad Belt, LaDana Reid, Jacque Liston

Belly Busters 2 Manuel Desantiago, Lisa Hoeft, Felicia Boze, Stephanie Perez

Berthaâ&#x20AC;&#x2122;s Bar Babes Scotty Porter, Timmy Gearhart, Craig Steppuhn, Sara Watt

Big Boned Nick Ochoa, Lacey Wiser, Carlos Ochoa, Becca Wright

Big Foxy Mommas Tina McConnell, Alicia Roeder, Elizabeth Petersen, Kathy Sinclair

Biggest Newsers Rich Walters, Jeff Lowe, Chrisy Hicks, Shawn Blaha

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Get Fit 2011

Friday, February 11, 2011 15C

Bivas Alyssia Waugh, Michaela Hotz, Deanna Krug, Michelle Winger

Blame It Kathy Raszler, Chris Ritter, Jacque Duitman, Mindy Matthes

Blue Fish Brooks Campbell, Lester Campbell, Cara Campbell, Heather Fitzgerald

Booty Girls Michele Hansen, Shannon Hansen, Cayla Morgan, Jessica Hansen

Born to LoseWin Sherry Ebertowski, Krista Ebertowski, Lonnie Ebertowski, Trent Bell

BRAT Racheal Sund, Tani Evans, Anna Gue, Guy Parrott

Bruzer and His Angels Carol Mahoney, Bruzer (Carl Tiffey), Vonnie Tiffey, Shelly Mahoney

Bubba and the Berthas Denise Daley-Rir, Christy Pool, Bobby Daley, Sherry Myotte

Bunch of Losers Helen Christiansen, Patsy Montgomery, Donalyn Christiansen, Sutton Christiansen

Burn It 2 Earn It Dayrna Sieleman, Megan Sautter, Jessica McCall, Victor Zavala

Bustin a Gut Hanna Roppe, Mandi Figueroa, Sarah Knauss, Katie Darrington (not pictured)

Cabo Bound I Melissa Head, Tamara Brunow, Tammy Stuart, Mike Perkins

16C Friday, February 11, 2011

Get Fit 2011

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Cabo Bound II Kristen Wagoner, Stephanie Rostermundt, Machaela Morrissey, Michelle Sauvageau (not pictured)

Cash for Chunkers Joanne Buckles, Stacy Blum, Carrie Griffin, John Griffin

CB JaM Morris Eckes, Jeremie Eckes, Brandi Eckes, Cindi Eckes

Cellulite Stompers Beverly Figgins, Sarah Weeks, Anna Carpisi, Kristie Drewes

Champions Tami Tilley, Christie Naberhaus, Cindy Allen, Tiffany Tarlington

Chunky Dunkers Sarita Perez, Horacio Perez, Sandra DeSantiago, Cindy Hatcher

Chunky Monkey Tiffany Wurtz, Loni Neve, Doug Malone, Jena A. Olsen

Chunky Monkeys 2 Ariel Sinclair, Sarah Dawson, Terri Winslow, Chrissy Sayles

CJâ&#x20AC;&#x2122;s Losers Cindy Derry, Chris Courtier, Jessica Courtier, Justina Vaughn

Classic 4 Shari Porter, Katrina Pike, Mercie Campos, Pam Killpack

Classy & Sassy!

Heather Kirk, Kari Merdinger, Erin Vanatta, Pam Sandoval

Clean + Serene! + Lean Theresa Moore, Kim Lawton, Sara Duncan, Dena Lawton

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Get Fit 2011

Friday, February 11, 2011 17C

Cougars & Prey Tim Forsythe, Josh Walker, Sue Walker, Lisa Patten

Council Tuckey Chunkies Becky Bradley, Anna Minor, Rhonda Banik, Jim Huff

Countess Calories and The Lost Fat Boys Kristine Sorenson, Matt Hall, Heather Hall, Rodney Hall

Country Plumpkins Tom Schnecklotu, Jeryy Murley, Scott Huebner, Gina Huebner

Cruisin for Losin Maryann Martinez, Lucinda Spreag, Lvonne Bacchi, Debbie Gray

Cruisin’ for Losin’ Nichola Noble, Maureen Day, Melanee Day, Marcy Day

Cruisin for Losing 2 Sue Donovan, Joyce Richards, Carol Goochey, Sue Batten

Cupcake Babies Steve Mattox, Cindy Mattox, Adam Mahrt, Trey Hughes

Cut the Fat Chris Congdon, Ashley Cunningham, Libby Foster, Teresa Tindall-Young

Definition Salon Workout Crew Amanda Black, Katie Hansen, Steffany Barr, Teri Bowman

Determinators Tami Ladd, Monica Makinde, Debi Redmon, Mike Redmon

Determinators II Croshaw, Joellen Burns, Nikki Albaugh, Kim Eidem

18C Friday, February 11, 2011

Get Fit 2011

The Daily Nonpareil

Determined Divas Penny McCorkle, Sally Van Doren, Korrena Neppl, Heather Camden

Dirk’s Angels Mindi Richardson, Aileen Hatcher, Dirk Waller, Kristi Waller

Double Stuff Ali Fauble, Ricky Young, Rhonda Zuehlke, Cieandra Tindall

Downsizers Deb Robertson, Tracie Noden, Pam Gannon, Vicki Ganzhorn

Dreamin Divas Pam Morissey, Robin Luedtke, Amy Stuart, Karen Eaton

Duane’s Angels Dawn Lusk, Deb Doty, Phyllis Keyse, Duane Baker

El Grande Cuatro Josh Owens, Allison Kiser, Nichol Moss, Ben Moss

Every Day is a Training Day Leo McIntosh, Kathleen Wolff, Mike Wolff, Nichole McIntosh (not pictured)

Excess Baggage Cindy Rasmussen, Lisa Roberts, Tracy Roberts, Tiffany Belieu

Fabulousity!

Kyla Newsome, Easter Givens, Devona Murrel, Prezen Carter

Family Ties Dana Rief, Risa Putnam, Brittney Scheer, Chandelle Scheer

Famished Four Kirsten Anderson, Kim Buthe, Rachel Richardson, Angie Koch (not pictured)

The Daily Nonpareil

Get Fit 2011

Friday, February 11, 2011 19C

Fat Bottom Girls & Michael Cathy Martin, Carla Podraza, Michael Wilhelm, Mandy Aleksiak

Fat Starz Nicole Goodman, Travis Archer, Nick Archer, Tawny Archer

Fatitude Adjustments Marie Gascoigne, Dawn Stane, Krista Vanderpool, Sheila Wenck

Fit 2 Lose Marie Gascoigne, Dawn Stane, Krista Vanderpool, Sheila Wenck

Fit Disciples Connie Edson, Angel McGee, Priscilla McGee, Debbie Ferguson

Fit Forever Toni Wilson, Neil Wilson, Sharon Dike, Teri Tillman

Fit to Fab Mykal Richman, Kim Weilage, Meg Greteman, Jamie Lnenicka

Flab to Fab! Karen Gilsdorf, Niki Hackett, Kayla Miller, Jeannie Wilson-Disalvo

Flabtastic Four Heather Goodman, Emily Huneke, Amanda Adkins, Alissa Dermody

Footloose and Fat Free Jesse Hansen, Jolene Kephart, Billie Kephart, Ann Benson

Four Fitin Kathey Stottlemyer, Adrienne Geer, Gerrie Lee, Jan Andersen

Freaking Fifty Fit and Fabulous Doug Keene, Diane Keene, Jill Keene, Sharon McClenathan

20C Friday, February 11, 2011

Get Fit 2011

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Friends Through Thick and Thin Linda Ambrose, Vickie Smith, Paula Sass, Kevin Sass

From Flab to Fab Liz Morrison, Ralph Charbonneau, Angie Andersen, Judy Johnson (not pictured)

From Thick to Thin Kim Fauble, Rhiannon Judd, Carri Hillis, Mary Webster

Gator’s Thunder David Thomas, Angie Thomas, Kelly Murphy, John Murphy

Gayles Girls Sarah Sears, Robyn Renner, Kerri Renner, Hannah Schrock (not pictured)

getfitcb.com Terry Oldenburg, Carol Horner, Ali Martinez (not pictured) and Anna Hernandez (not pictured)

Get Ton$ Emily Trotter, Sean Trotter, Mary Garcia, Nate Garcia

Glenn’s Biker Babes Kelli Clayton, Cindy Glenn, Nyla Paulsen, Celine Simonsen

GLI Gotta Lose It! Mary Laustrup, Hershel Reed, Stephen Holm, Mary Ryan

GNO-Gals Stephani Hansen, Becky Rau, Karen Dappen, Coleen Triplett

Great Expectations Penny Anderson, Mike Ruckman, Linda Ruckman, Lynn Ruckman

Greens Eggs, No Ham Cheryl Kermoade, Sarah Query, Gjoa King, Betsy Rouse

The Daily Nonpareil

Get Fit 2011

Friday, February 11, 2011 21C

Gut Busters Chris Richmond, Judy Richmond, Jessi Scott, Randy Scott

Harley Heavy Weights Andy Johnson, Jody Johnson, Dan Bogue, Tara LaMere

Hawkeye Chix Barb Gilbert, Sophie Gilbert, Sarah Gilbert, Michelle Ring

Heavy Waite’s Clarice Waite, Diana Smith, Janice Bradbury, Jamie Bradbury

Hefty Hawks Kara Michaelson, Matt Madsen, David Sands (not pictured) and Brian Wagner (not pictured)

Hippy Chicks JoLynn Ahmann, Jaime Petersen, Jill Strahn, Kara Nickels

Honey Creek Honeys Barb Steely, Ellie Sedersten, Sandy Heyer, Linda Thompson

Hoppy’s Angels Dennis Hopgood, Brianna Richards, Bernadette Patrick, Lois Hop-good

HRH Labor Services John Lynch, Rosa Martinez, Marta Foust, Linda Martinez

In 2Win Bonnie Smith, Lisa Bridgeford, Nichole Bridgeford, Maren Palmer

In It 2 Win It Kathy Forney, Melanie Dilts, April Kimnach, Jenny Nettles

In It To Win It! Brad Clements, Marcy Donaby, Mary Atilano, Crystal Larson

22C Friday, February 11, 2011

Get Fit 2011

The Daily Nonpareil

Invisibles Miranda Olivares, Joshua Cook, Jacob Tietsort, Jolene Huerta

Ladies Musketeers Deborah Jones, Mariah Jones, Sheyenne Arduc, Tammy Arduc

Lone Wolf With His 3 Little Piggies Mary Secord, Walt Secord, Sonja Sullivan, Brenda Secord

Losin It! Bill Hartman, Teri Noel, Denise Collins, Julian Caldwell

Losing to Win Jackie Schulte, Julie Rush, Tiffany Donahue, Shelli Hulsing

Lothrop Losers Allison Terry, Michelle Sorensen, Faylyn Yarger, Pat Allmon

Major Players James Meister, Jamie Brooks, Cathy Meister, Amie Meister

Mighty 4 Kim Hodge, Debbie Nichols, Marcy Lewis, Kara Johnson

MILF Moms Into Losing Fat Kristen Denzlinger, Nicole McDonald, Autum Gorby, Marcia Taureilla

Mind Over Matter Kristin Farley, Diane Drummond, Suzane Watson, Jody Miles

Mission Slim Possible Bobbi Boze, Stephenie Rapier, Martie Chauvin, Roger Chauvin

Mission Slimpossible 2 Alexis Modlin, Dave Modlin, Devon Leesley, Christy Leesley

The Daily Nonpareil

Get Fit 2011

Friday, February 11, 2011 23C

MOA Tyes Kathe Weins, Cheryl Christensen, Lisa Axtell, Alicia Hamze

Moovers and Shakers Adrienne McElderry, Dennis McElderry, Luke Kohl, Bridget Kohl

Mother Knows Best Tina Weiler, Jan Weiler, Samantha Shubram, Judith Shubram

Motivated ‘JABS’ Bryce Poland, Jamie Poland, Stacie Vorthmann, Aaron Poland

Move It To Lose It Jana Ebertowski, Tamara Chubb, Robin Helm, Sheila Chase

Mrs. Piggies Jill Schneider, Bonnie Mazur, Nancy Spencer, Carol

Mz. Fitz Tina Lapel, Jennifer Leverett, Tracie Falknor, Melissa Taylor

NP’s Calorie Dodgers Candy Narmie, Dianna Dieatrick, Brenda Flores, Steve Johnson

Optimist of CB Leaders Shauna Summers, Karla Butterbaugh, John Butterbaugh, Stan Dirks

Out-of-Site Jacy Harder, Mandy Loomis, Anita Jo Harder Afsahi, Kerry Nilsson Werthman

Phat Chix Tonya Martinez-Diaz, Alana Lee, Jackie Agapito, Penny Banderas

Pork and Beany Mandy Whiddon, Jodi Leazenby, Gene Tietsort, Stacey Beaman

24C Friday, February 11, 2011

Get Fit 2011

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Pottawattamie County Porkers Cris Shea, Gina Primmer, David C. Andersen, Tiffiny Clifton

Power Puff Girls Anna Buckingham, Veronica Brantz, Jennifer Lee, Marlene Blum

Primrose Piglets Christina Knierim, Abby Fliehs, Laura Sutherland, Susan Bowen

Princess Power Tina Kermeen, Jeanne Kilnoski, Joanne Downing, Sarah Kilnoski

Racing for Dough-Nuts Michele Rutherford, Chris Nulty, Kelly Chartier, Tina Moulton

Red White and Loose Darlene McMartin, Vickie Dennis, Lori Swisher, Suzanne Tanner

Refrigerator Raiders Zack Husz, Jeff Dimon, Chris Chikos, Bryan Simonson

Rollie Pollies Sarah Adams, Angela Villagomez, Gary Blackford, Teresa Flores

Romans 12:1 Joe Mass, Jamie Mass, Bob Stiles, Jolene Stiles

Round Two Jo Ingram, Vickie Theulen, Michelle Sheehan, Becky Thornburg

SBH8RS Janelle Whatcott, Shelby Whatcott, Shelly Saunders, Mary Lusajo

Schoolfish Sally Jureg, Kaylee Hill, Stacey Downing, Devon Shellito

The Daily Nonpareil

Get Fit 2011

Friday, February 11, 2011 25C

Shed the Lead Kristy Rollins, Vicki Rollins, Lori Rocha, Dana Neemann

Shrinky Dinks Sarah Krautkremer, mike Krautkremer, Amber Swanson, Deb Warneke

SilverStone Fit 4 Shawn Stone, Lyndsay Schaben, Andrew Fereday, Andrea Bell (not pictured)

SkinnyBunch Carl Vermillion, Kathy Capobianco, Laura Koch, Barb Skaff

Slimdowners Jim Cooper, JaneT Cooper, Christy Michael, Teri Jo Seely

Slimpossible 4 Connie West, Patty Lange, Erin Livingston, Heather West

Smitty 4 Life Tammy Smith, Taylor, Beth Banks, Cassie Banks, Tina Matthews, Tory

Snuggyâ&#x20AC;&#x2122;s Angels Lara Sumpter, Pattie Shearman, Philip Mann, Cherryll Mann

Steve and the 3 Chubby Chicks Deb Malterer, Steve Fowler, Michelle Fowler, Ann Goldapp (not pictured)

Still Fat Marilyn Still, Tiffany Still, Kathryn Still, Jacob Still

Swagger Amy Yochum, Wanda Odell, Bob Schultz, Jodi Wood

Sweet 16 aka 4 - 4x4â&#x20AC;&#x2122;s Mike Liddick, Mary Liddick, Stacy Vrana, April Haley

26C Friday, February 11, 2011

Get Fit 2011

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Sweet N Low Pat Tracy, Steve Anselmo, Nichole Dorcen, Karen Vanderloo

T.A.T.A.’s Tina Jones, Angel Bascue, Tonya Geraets, Amanda Geraets

Taylor’d Fit Crystal Cushman, Mitch Cushman, Matt Copenhaver, Hilary Copenhaver

Team 150 Molly Johnson, Brian Leisure, Sherry Leisure, Angie Inyers

Team Cy-Hawk Trent Casey, Pam Casey (not pictured) Abby Taylor and Jamie Ewalt

Team Flabtastic Dave Milnor, Harmony Bloom, Mandy Moraine, Troy Moraine

Team Get Ya Some Wes Clarck, Kathy Snodgrass, Crystal Kackley, Amy Richey

Team I Used to be Fat Matt Schmitt, Tiffany J. Schmitt, Chad Nation, Tiffany N. Schmitt

Team Peak Jeremay Petry, Kelly Petry, Courtney Lovely, Jim Lovely

Team Weight and See Crystal McPeck, Bill McPeck, Keysha Bennett, Bobbi Bradshaw

The Beefy Banks Bunch Jason Banks, Mary Horton, Liz Banks, James Banks

The Biggest Losers Sarah Nelson, Robin Stander, Brooke Stander, Theresa Krenk

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Get Fit 2011

Friday, February 11, 2011 27C

The Catâ&#x20AC;&#x2122;s Pajamas Maura Cornell, Dana Driscoll, Beth Williams, J.C. Markmann

The Chubby Bunnies Tammy Matuszak, Terri Stevens, Velinda Butrum, Darcy Meister

The Chunkey Monkeys Korey Hendrix, Jessica Cherniss, Sandra Norman, Jessica Marriott

The Dark Passengers Charity Plank, Madonna Plank, Dola Mehsling, Cynthia Williams

The Determinators Lee Jenkins, Connie Jenkins, Lindsey Jenkins, Jamie Hansen

The Dream Team Leslie Binau, Samantha Binau, Larry Binau, Ted Aherns

The Fab 4 Kim Fielder, Myron Bell, Steve Stott, Lori Stott

The Fab Four Steve Rains, Teresa Rains, Cece Reed, Gary Reed

The Fancy Four Jodi Hargens, Pam Graham, Denise Carle, Catrina Knowles

The Fantastic Four Ruben Acosta, Michelle Cedillo, Michaela Long, Tina Acosta

The Fat Losers Travis Brandenburg, Joy Thompson, Debra Brandenburg, Terry Battiato

The Fat to Fabulous Four Pam Nightser, Molly Cummings, Cathy Jager, Connie Lairmore

28C Friday, February 11, 2011

Get Fit 2011

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The Fat-tastic 4 Kevin Ryan, Sam Lenser,Tonia Lenser, Mindy Michelson

The Fattyâ&#x20AC;&#x2122;s Kevin Daub, Taylor Devine, Molle Collins, Ervin Ivey

The Final Meltdown Anthony Lacy, Susan Brandt, Josh Leach, Heidi Leach

The Flab 4 Rebecca Bartlett, Nicole Thompson, Nick Harshbarger, Linda Tackett

The Gutbusters 2 Scott Millage, Kristy Millage, Vallere Cannon, Dan McCoy

The Incredible Shrinking Team!

Anne Trouba, Colleen Dicola, Alicia Laufenberg, Michaela Laufenberg

The Kookie Krumblers Robyn Jensen, Deb Love, Michelle Maher, Teresa Hartmann

The Losers Jeannie Hiers, Larry Love, Donelle Hiers, Denise Sprinkel

The Lovely Lady Lumps Kristen Fitzpatrick, Jessica Kooser, Kari Birt, Ann Perry

The Melt Aways Jim Wittwer, Sue Wittwer, Rachel Wittwer, DeAnn Nelson

The Motivators Steven Arbogast, Jacque James, Denise Arbogast, Robert Kreiser

The Muffin Tops Monica Spielman, Michelle Silva, Katie Bates, Amie McMahan

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Get Fit 2011

Friday, February 11, 2011 29C

The PlumLabs Becky Smith, Sandra Roder, Helen Lank, Erin Doty

The Power of Four Mike Fink, Kassie Taylor, Nicole Schneider, Brian Schnider

The Snarers Tonya Clark, Jen Fichter, Sarah Davis, Sherry Valere

The Tamers of the Chew Sarah Heller, Tina Norris, Geri Knoebel, Mandy

The Thin Mints Andrew Meyers, Nikki Meyers, Ashley Shudak, Lizzy Busch

The Twinkie Defense Niki Mulkey, Josh Mullady, Lindy Aleksiak, Genevieve Demaray

The Underdogs Marcy Peltz, Rosie Cockcroft, Christina Gardner, Gary Thompson

The Weekenders Heidi Watts, Kelly Raes, Melanie Smith, Michelle Whitney

The Weighty Bunch Jessica Cooley, Justin Cooley, Rachel Wilson, Alicia Dubuc, (front row) Macy, Maddy

The Will-a-Bee's Julia Shadley, Jane Hansen, Rinda Evans, Mark Evans

The Wood Chippers Sybil Jackson, Jacque Miller, Pat Samuel, Lucretia DeBerry

Thin It To Win It Kim Fulfs, Heather Flanegan, Tim Howarth, Melva Woods (not pictured)

30C Friday, February 11, 2011

Get Fit 2011

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Thin It To Win It 2 Becky Dickey, Bridget Buck, Kevin Dickey, Mark Dickey

Thinner by the Minute Laurie Boarts, Nicole Sorensen, Stevie Woodward, Tina Donnelly

Three Dolls & a Dude Mike McMurray, Justi McMurray, Jenifer Randol, Samantha Lee

Three People and a Hostage Dale Hopson, Vickie Collins, Bobbie Collins, Tommy Collins

Thunderlicious Sarah Heartfield, Tim Hayden, Michael Taylor-Stewart, Brenda Allen

Tons of Fun Dana Wilson, Pam Flint, Matt McCormick, Brian McCormick

Too Unfit to Quit Doug Friedman, Cathy Buckles, Chris Clem, April Clem

Transformers Debbie Myers, Dorothy Cowles, Barbara Petska, Carol Grieder

Transformers 2 Del Bermel, Deb Bermel, Felicia Weaver, Brad Renter

Triple D Tracy Rice, Tammy Gaden, Bobbette Brown, Ken Brown

Tru All Stars Jennifer Hutchens, Ada Rodriguez-Ledesma, Jennifer Komor, Emily Morgan

Ultimate Goal!

Tricia Daub, Violet Daub, Trudy Owens, Bobbie Behrens

The Daily Nonpareil

Get Fit 2011

Friday, February 11, 2011 31C

Voo-Doo Vixens Kari Wellman, Alisha Haggerty, Katie Smith, Brianna Poore

Waist Management Christie Sisk, Kasie Sisk, Lisa Waldron, Judy Cain

We R Family Cindy Heilig, Lynn VanBibber, Dawn DeHaan, Gary Juranek

Weapons of Mass Reduction John Mathew, Emily Mathew, Jackie Mathew, Kenny Waskel

Weighless Four Us Dan Busch, Justin James, Shelly Redden, Joan Rau

Weight A Minute Kassie Romey, Matt Romey, Bawn Froning, Kendra Froning

Weight Loss Wenches Heather Rose, Julie Smith, Dawn Kirchert, Andrea Kelly

Weight No More!

LuAnne Bissell, Virgie Oatman, Barb Schmidt, Brenda Moran

Weight to Lose Pat Galloway, Donn Galloway, Michael Galloway, Wendy Galloway

We're Goin Down Alicia McDonald, Kendra Perry, Bonnie Lewis, Mindy Luth

Weâ&#x20AC;&#x2122;re Greedy for Meaty Laurie Schaub, Shaine Yoder, Crosby, Ryan Walker, Earle Walker

Wii Fat Nichoel Stuhr, Joe Stuhr, Pam Quandt, Terry O'Dell

Get Fit 2011

32C Friday, February 11, 2011

Wii Not Fit Amy Bradshaw, Kristin Mantell, Carolyn Umphrys, Pam Young

Wolverines Mark Ross, Laurie Pazzi, Audrey Little, Dave Little

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Will Work 4 Less Abby Sindt, Linda Maxwell, Deb Saar, Kristi Hildreth

Zumbettes Shannon Allen, Lori Starr, Mindy Jones, Karen Jones

Winning Pounds Stacie Shoemaker, Dawn Zaiger, Helen Shoemaker, Kimberly McKeone Team photos not available at press time: Booty Edition: Brent Davis, Alex Skovgaard, Krystal Steward, Kevin O’Neil Born to Loose: Michelle James, Danielle Schmitt, Cindy Wetterlind, Stacy Perkins Center Cut Porkchops: Ruth Therina, Theresa ValezCox, Ben Cox, John Kellogg Fit 4 Life: Aliceanne Christy, Doug Christy, Shain, Ruck Guill Hugey Lewis and the Moos: Stephanie Fiedler, Heather Mendoza, Carrie Cherwetter, Heather Thompson Peak’s Perfection: Sandra Green, Cynthia Urzendowski, Karla Butterbaugh, John Butterbaugh Peak’s Phat to Fit: Lacy Cox, Holly Brummett, Beth Smith Lee Dwyer Tub-A-Butts: Brandi Nice, Courtney Schneider, Heath Guerdet, Ryan Carns

When the weather’s bad, take your walk indoors Some wait for those perfect days, when the sun is warm, but not too warm, and the ground dry, and the birds call their names to come out and begin that walking program – finally.

With the right motivation and the inspiration of lovely days, they surely will start exercising.

Others, not so prone to excuses, lace up their walking shoes and hit the pavement, no matter what the weather. They make their own heat under multiple layers, finding glory in facing down the cold and staying in motion despite the ice or slush.

And then there are those who hit the malls.

Warm in the winter, cool in the summer. Always flat and dry (after making it through the parking lot). Open for the early risers. Window-shopping galore.

And free, except for the gas to get there.

Omaha-area indoor shopping malls offer a perfect place to go walking when the weather tries to stall exercise until, well, whenever.

Yes, people use the malls for walking throughout the day. But in the early mornings, before the bulk of the stores open, the malls belong to walkers, who find less need to dodge the unpredictable movements of shoppers and their children.

Ignore the hours posted at mall entrances or websites.

Though the stores may open at 10 a.m. at most malls, the doors open as early as 6 a.m. for walkers.

Most of the regular morning walkers at each of the malls are of retirement age, but it is not unusual to see younger women walking together (some pushing strollers at fast clips) or folks apparently dressed for office work (except for the athletic shoes). During the afternoons and evenings, there is more a mix of working people. Typically they come four or five days a week, or more. Some walk only at malls; some prefer to be outdoors, when possible.

At Mall of the Bluffs recently, retired teacher Diane Van Nord-

strand was doing short laps around the playground, keeping grandsons Aidan and Ethan in sight while her husband was making larger laps (before switching with her).

“It’s nice here in the morning,” she said, “because there’s not that many people here and you can keep an eye on them.”

At Westroads Mall, Rich Bowley was using a four-wheeled walker for balance. He said he began walking eight years ago after a series of tumors put him into rehabilitation. He said he is trying to increase his speed as part of Alegent Health’s Heart & Sole program.

The program also drew in Paul Suhr, who has been mallwalking for more than four years, after having a heart episode.

“I guess it was time to pay Peter,” he said. He has almost doubled his speed and more than doubled the amount of time he walks. In addition to losing more than 30 pounds, Suhr now has no trouble walking a golf course

and seldom uses a cart.

“This is great exercise and a great facility,” he said about Westroads. “We’re grateful to them for letting us use it. It’s really convenient to a lot of us who live out here in northwest Omaha.”

Lynn McCormack and Jan Bennett agree about the health benefits and social atmosphere, but pointed out another aspect of mall-walking – the chance for window-shopping.

“Sometimes you need to walk in the opposite direction,” Bennett said, “because you don’t see things” (if walking too fast to notice the store displays).

“Sometimes if you walk in the opposite direction, you go, ‘Oh, there’s a cute pair of shoes’ or ‘That’s a cute top.’ “ Heart & Sole coordinator Maggie Sweigart said a key to any exercise program is consistency.

“You have to schedule it like everything else,” she said. “As a priority, it’s on your calendar and gets the respect you give your

Your pedometer You need to take 10,000 steps a day to stay healthy and 12,000 steps to lose weight, according to Maggie Sweigart, coordinator of Alegent’s Heart & Sole program. These figures come from studies of what it takes to stay fit, and a common observation is that any steps count toward fitness, not just the ones meant as exercise.

■ Clip on a pedometer in the morning, Sweigart advises, and tally steps through to bedtime. Many people are motivated to make their goal numbers by the end of the day.

■ Keeping track of steps can be very inexpensive, or you can invest much more to measure and analyze more types of information about your exercise.

■ A pedometer to measure just steps (and not distance) can be found for less than $10, but more accurate ones range up to $20. Roughly, 10,000 steps equal 5 miles.

Step and distance pedometers, ranging from $10 up, translate the steps into miles or kilometers. But the distance depends on accurately measuring and entering your average step length while setting up the pedometer and also on taking that length of step consistently. Also, exercisers who run some and walk some cannot depend on the distance readout.

■ At the higher end of features and accuracy are pedometers and exercise watches, as well as smartphone apps. These offer GPS technology, heart-rate monitors, maps, calorie-burn calculations and more, including wireless transmission of exercise data to your computer, where you can list, chart, graph and otherwise play with the information gathered in workouts.

– World-Herald News Service

Get Fit 2011

The Daily Nonpareil

Friday, February 11, 2011 33C

Encouraging youth to live more active lifestyles Unlike their parents, today’s children often forgo sandlot baseball or games of tag for much more sedentary fare like video games or surfing the Internet.

While video games and Internet access aren’t lacking in value, many parents would prefer their kids be more active.

Though it can be difficult to get kids off the couch, there are ways parents can help their children live and embrace a more active lifestyle, which can have benefits both now and down the road.

■ Make it a team effort. Parents who are concerned their children aren’t getting enough daily exercise should ask themselves if they’re getting enough exercise themselves. Children aren’t the only ones who need daily exercise. A good way to encourage kids is to join them.

Make daily physical activity a team effort. Children don’t have to join Mom and Dad at the gym. Instead, go for a nightly walk after dinner, or make time to play catch in the yard. Children often take cues from their parents even if their parents aren’t aware. Parents who exercise every day are much more likely to have children who exercise every day as well. Set a positive example for children and include them in your own fitness routine whenever the opportunity arises.

■ Minimize television time.

The American Academy of Pediatrics recommends older children watch no more than two hours of television per day. But as any parent knows, most children average much more than two hours of television per day.

To decrease that tube time, parents can take televisions out of their children’s bedrooms, instead putting televisions only in the common rooms which will also allow parents to more closely monitor what their children are watching.

■ Encourage extracurricular activities. While parents might find it hard to believe, today’s children, even with all the video games and additional gadgets, still get bored. Boredom might be contributing to sedentary lifestyles. To combat boredom, parents should encourage extracurricular activities that get children off the couch.

Whether it’s participating in

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Children benefit from healthy habits started at home, including eating meals together and trying new foods.

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Activities like fishing are positive hobbies that also get kids off the couch. team sports, joining the local or school theater program or even getting a job, parents should encourage children to do more after school than come home and turn on the television or play video games.

■ Emphasize activity instead of exercise. Many adults associate exercise with going to the gym or running on the treadmill, both of which are tough to get excited about. Children might be equally indifferent and less enthusiastic about exercise.

Instead of emphasizing exercise, encourage children to be active.

Being active doesn’t have to entail playing a sport or doing any calisthenics. Instead, an active lifestyle is one that’s not

spent idling the hours away lounging. Encourage children to get outdoors and pursue interests other than video games or television shows.

■ Express interest in children’s activities. Parents should express interest in their children’s activities. If children like to fish, ask how they fared after their most recent trip to the neighborhood fishing hole.

When parents express an interest in their children’s activities, children are more likely to embrace those activities, something that’s especially beneficial if the activities in question are ones that get children off the couch.

– Metro Creative Connection

Good nutrition, healthy habits start at home Teaching children to eat better often means setting the stage for an enjoyable mealtime. A few hints: ■ Nix snacks and filling beverages right before dinner.

Children should be hungry at mealtimes. They’re more likely to try new foods. If a child is thirsty before dinner, stick to water.

■ Keep trying. It might take a dozen or so tries before a child accepts a new food.

■ Make home-packed lunches more interesting by swapping whole-grain wraps for bread. Spice up wraps with low-fat ranch dressing, hummus or low-fat spreadable cheese.

■ For snacks or lunches, try the dip dynamic: to-go contain-

ers of peanut butter with apple slices, mini carrots or celery sticks; low-fat ranch dressing with carrots, broccoli or jicama sticks; yogurt with grapes, bananas or strawberries.

■ Mealtime should be an enjoyable time for families to reconnect. Requiring children to eat everything on their plates can lead to power struggles.

■ Set a good example. Talk about your own goals for making the proper food and portion choices.

■ Healthy minds and bodies depend on more than food.

Lack of sleep and exercise are major contributors to obesity.

Don’t make food “Enemy No. 1.”

– World-Herald News Service

Get Fit 2011

34C Friday, February 11, 2011

The Daily Nonpareil

Easy means to a more nutritious diet When the weather begins to warm up, many people start taking steps to trim their waistline and shed those extra pounds packed on throughout the winter. While this is common, it’s just as common for men and women to underestimate how much work they need to do to get healthy.

A 2010 survey from Harris Interactive/HealthDay of more than 2,400 men and women over the age of 18 helped shed light on just how far off many people are when assessing their own health. In the survey, nearly onethird of all respondents from the “overweight” class felt they were normal size, while 70 percent of those who would be considered “obese” felt they were merely overweight.

Misconceptions about an individual’s own health is likely a reason for the ongoing overweight and obesity epidemic in the United States. If men and women don’t believe there’s a problem, then they don’t feel there’s anything to address.

However, the Centers for Disease Control and Prevention note that 34 percent of adults age 20 and over were obese in 2007-08, and an additional 34 percent were overweight (and not obese) during that time period.

Though this is certainly prob-

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Choosing healthy snacks, such as apple slices, is one way to make a diet more nutritious. lematic, it’s also not difficult for motivated men and women to fix the problem if they so desire. In addition to exercise, eating a more nutritious diet is one of the

best ways to maintain a healthy weight. Oftentimes, a healthy diet does not involve making a drastic overhaul. Instead, many people find it’s easier than they

expected.

■ Embrace bright fruits and vegetables. Dense in nutrients and low in calories, fruits and vegetables are an essential element to a healthy diet and can be enjoyed throughout the day. And when it comes to fruits and vegetables, the brighter the better.

Brighter, deeper colored fruits and vegetables typically have a high concentration of antioxidants, vitamins and minerals.

■ Don’t just go green. Fruits and vegetables come in many different colors, and those colors each provide their own distinct nutritional value. Many vegetables are green, and greens provide a host of vitamins and minerals. Greens are often loaded with calcium, iron, magnesium, potassium, and zinc as well as vitamins A, C, E, and K. Sweet vegetables, including corn, carrots and beets, might not be as eye-catching as their greener counterparts, but these also provide a good source for vitamins and minerals while adding some sweetness to a diet as well.

Colorful fruits also provide a host of nutritional value, including vitamins, fiber and antioxidants.

■ Include more whole grains.

Whole grains cannot only help combat existing conditions like high cholesterol, but they can

also protect men and women from a host of other issues. Those issues include cardiovascular disease, stroke and even some cancers. What’s more, because they’re high in fiber, whole grains make men and women feel more full without eating as much, which can help discourage overeating. Easy ways to include more whole grains in your daily diet include replacing white bread with whole grain bread, trading refined pastas for whole wheat alternatives and passing on white rice in favor of brown rice. None of these adjustments are very difficult, but they can pay significant dividends.

■ Don’t abandon snacks.

Quitting snacks cold turkey will likely result in overeating. And snacks aren’t the problem; it’s what men and women choose to snack on that’s the true culprit.

When choosing snacks, select foods that make up for any lost nutrients. For instance, if you have not had enough protein, choose a healthy, protein-rich snack like mixed nuts or peanut butter to get your daily recommended protein.

Instead of choosing a lowcalorie snack like pretzels, find a snack that’s rich in nutrients that supplements your daily diet.

– Metro Creative Connection

Oatmeal a healthy, hearty option any time of the day Oatmeal isn’t just a delicious, filling and energy-boosting breakfast food. When eaten on a regular basis, oatmeal can offer marked improvements in health, say experts.

Oatmeal, as many people know, is formed from the oat grain. Oats have a hard outer hull, which is often removed during processing. Different oatmeal varieties, whether rolled oats, slow-cooking, instant, etc., are formed from processing the grain in a variety of ways. An oat that has had its hull removed is then known as an oat groat. These can be cooked and enjoyed without any other processing.

Rolled oats, or the old fashioned “oatmeal” that is widely known and found in food stores, are oat groats that have been steamed, rolled and flaked so that they cook quickly.

Oatmeal is one of the few grain products that is truly whole grain because the bran and germ have not been removed. That’s just one of the many reasons to make oatmeal a part of a healthy diet.

■ There have been numerous studies to show that oatmeal helps improve heart health by reducing cholesterol. As of 1997, the FDA has said that oatmeal manufacturers can promote oatmeal’s heart-healthy attributes right on the product label. Oatmeal’s soluble fiber helps remove bad cholesterol (LDL) in the body.

■ Oatmeal may help reduce type 2 diabetes risk. The soluble fiber can help maintain proper blood-glucose levels.

■ It may help with diets and weight-loss initiatives. Oatmeal absorbs water, which means it

can make a person feel fuller longer. This, in turn, prevents overeating. Starting the day with a bowl of oatmeal may mean less snacking between meals.

■ Oatmeal is a good source of protein, complex carbohydrates and iron.

■ Again thanks to its soluble fiber, oatmeal may help reduce blood pressure.

■ Plain rolled oats contain only one ingredient – oats – making them an all-natural food source.

■ Oatmeal can be used in muffins, cookies and breads to make it a versatile ingredient for any meal.

■ Depending on the variety, oatmeal can be prepared in a minute in the microwave or within 10 to 15 minutes when cooked on the stovetop.

■ There is research indicating

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Oatmeal is a versatile ingredient to use in any meal. that the nutrients in oatmeal may help reduce cancer risk.

Oatmeal is a healthy food that can be enjoyed quickly any

time of the day. Its assorted health benefits make it a worthy addition to anyone’s daily diet.

– Metro Creative Connection

Get Fit 2011

The Daily Nonpareil

Friday, February 11, 2011 35C

Good and bad diet fads As anyone who’s ever attempted dieting knows, advice on weight loss comes from every corner. Friends might swear by the latest dieting trend while family members may be just as adamantly convinced the trend doesn’t have merit.

So what’s true and what’s false? Simply put, combining a healthy diet with regular exercise is the best way to lose weight and keep that weight off. While most adults are fully aware of that fact, that doesn’t stop them from finding the latest fad and letting it dictate their eating habits for days or even weeks.

For those about to diet, consider the following good and bad diet fads.

The Good ■ Portion control: Many diets emphasize the importance of portion control. Research has indicated it’s not just what we eat that causes weight gain, but how much we’re eating as well. In a study in the American Journal of Public Health, researchers found that cookies are 700 percent bigger than the suggested USDA standards. And it’s not just cookies that are much bigger than recommended, as our servings of pasta (480 percent), muffins (333 percent) and bagels (195 percent) are much bigger than they should be. While not all diets that promote portion control are necessarily healthy, portion control on its own is a healthy way for everyone to approach their daily diet.

■ Lifestyle change: Individuals who want to lose weight should look for dietary tips that promote a change in lifestyle and not just changes in diet. Look for diets that don’t have a timeline, promoting fast weight loss in “X” amount of weeks. A diet that promotes a long-term commitment to eating healthy foods while also encouraging daily exercise is one that’s likely going to be more successful and beneficial than one that promises significant weight loss in a short period of time.

The Bad ■ One food can do it all: Nearly every dieter has heard of a diet that promises you can eat all you want of a specific food and still lose weight so long as that’s all you’re eating. However, focusing on a specific food is certain to deprive dieters of nutrients they sorely need. Cutting out entire food groups means dieters won’t

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Even though seafood is generally healthy to eat, items like shrimp and squid can be high in cholesterol and should be eaten in moderation.

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Diets that advertise rapid weight loss are often not a viable long-term solution. be enjoyed a balanced diet. Also, dieters will begin to crave the foods they’re not getting, which could lead to bingeing.

Another side effect to one-food diets is that certain foods can cause some unenjoyable side effects, including dehydration or gastrointestinal problems. Look for balance in a diet, which should eliminate one-food diets from consideration.

■ Misguided vegetarianism: While vegetarianism isn’t bad, dieters often apply it incorrectly.

When applied correctly, a vegetarian diet has been linked to all sorts of benefits, including lower rates of obesity and heart disease. However, dieters often mistakenly eat a vegetarian diet with a foundation of cheese and pasta, which can actually cause weight gain. Carbohydrate-rich foods, while they might be vegetarian, will likely result in weight added as opposed to lost.

When adopting a vegetarian diet, be sure to include whole grains and fruit and eat foods like nuts,

beans or even tofu to ensure you’re getting enough protein.

■ Bye-bye, carbohydrates: Arguably no diet is more popular than the one that advocates eliminating carbohydrates. This is problematic, especially for those who want to combine their healthy diet with exercise. Carbohydrates are ideal foods for boosting energy, which dieters will need if they want to exercise regularly. Whole-grain breads, oatmeal and brown rice are all beneficial carbohydrate sources.

For those desiring to eliminate some forms of carbs from their diets, eliminate white bread and white rice, as those are low in nutrients.

When it comes to dieting, there are certainly plenty of options touting incredible weight loss in short periods of time. But dieters should always look for healthy ways to lose weight and keep it off, which often includes some combination of a well-balanced diet that promotes moderation.

Tracking cholesterol in some favorite foods Individuals are often told to monitor their cholesterol consumption. This can be difficult if people don’t know how much cholesterol their daily diet contains.

People with heart problems or at risk for heart problems or those with high cholesterol will often be instructed by a doctor to make dietary changes to reduce cholesterol consumption.

Generally the guideline is to take in 300 or fewer milligrams per day of dietary cholesterol.

Cholesterol is only found in foods that come from animals.

This means that fruits, vegetables and grains will not have any cholesterol, unless they are mixed with animal products, such as in baked or processed goods.

To help people make smarter choices about foods and to learn the cholesterol content of many of their favorite choices, here’s a list of the cholesterol content of com-

mon menu items: ■ Whole milk (1 cup): 33 mg ■ Low-fat milk (1 cup): 10 mg ■ Non-fat milk (1 cup): 4 mg ■ Whole yogurt (1 cup): 29 mg ■ Non-fat yogurt (1 cup): 10 mg ■ Butter (1 tsp): 11 mg ■ Margarine (1 tsp): 0 mg ■ Egg (1): 212 mg ■ Salmon (3.5 oz): 63 mg ■ Crab (3.5 oz): 52 mg ■ Lobster (3.5 oz): 71 mg ■ Shrimp (3.5 oz): 194 mg ■ Squid (3.5 oz): 231 mg ■ Lean beef (3.5 oz): 78 mg ■ Sirloin (3.5 oz): 89 mg ■ Veal (3.5 oz): 135 mg ■ Lamb shank (3.5 oz): 106 mg ■ Pork tenderloin (3.5 oz): 79 mg ■ Pork chop (3.5 oz): 85 mg ■ Ham (3.5 oz): 53 mg ■ Chicken, no skin (3.5 oz): 85 mg

– Metro Creative Connection

The Daily Nonpareil

36C Friday, February 11, 2011

ALWAYS HERE FOR OUR COMMUNITY Every day, the Y works side-by-side with our neighbors to make sure that everyone, regardless of age, income or background, has the opportunity to learn, grow and thrive. Join the Y today and create meaningful change not just for you, but also for your community.

Membership bene½ts: • FREE drop-in child care while you work out.

• FREE quarterly ¾tness challenges.

• Reduced rates on other specialty classes and programs.

• No contracts to sign.

• FREE water ¾tness classes.

• Reduced rates on youth sports.

• FREE wellness orientation.

• Reduced rates and priority registration for swim lessons.

• A citywide membership allows access to all YMCA of Greater Omaha branches.

• FREE group exercise classes.

• FREE senior programs.

Visit the Council Bluffs YMCA or www.metroymca.org for more information.

Financial assistance is available within the resources of our organization.