Quoted in Working Women.
WEIGHT LIFTING FOR WOMEN
A Quick Strength Training Guide For Women
Tackle daunting machines and dumbbells with this guide--and burn more fat
Jen Ator; Additional reporting by Alex Kish
Lifting weights has some seriously cool benefits: It increases lean muscle mass, which boosts metabolism and helps torch calories and shed stubborn fat. It also improves the quality of your sleep, wards off back pain, and protects you from disease.
Despite all this, many women dodge the dumbbells at the gym—in fact, only 21 percent strength-train two or three times a week. It may be that the rest are misguided, feel intimidated, or are just plain avoiding it!
Well, the excuses end here. We enlisted top trainers to create this easy-to-follow weight-room cheat sheet. The payoff of pumping more iron will be a leaner, sexier you.
1. Have a Plan
When you enter an unfamiliar situation (say, the free-weight zone), your body will naturally freeze for a moment and only your eyes will move, says body-language expert Patti Wood, author of Success Signals: Body Language in Business. It's an obvious physical sign that you're confused. Decide beforehand what you'll do as soon as you go into the room. For example, make a beeline for the dumbbells. But which ones? Lifting too much too soon can hurt your form and put you at risk for injury, but grabbing two-pounders won't get you results. New York City personal trainer Dan Ownes gives a head-to-toe exercise barometer of just-right weights for beginners:
If you're doing...lateral raises
Start with...2.5 to 5 pounds in each hand
If you're doing...biceps curls
Start with...5 to 8 pounds in each hand
If you're doing...flat-bench dumbbell rows
Start with...12 to 20 pounds
If you're doing...chest presses
Start with...12 pounds (body bar) to 45 pounds
If you're doing...squats
Start with...zero (body weight) to 45 pounds
2. Stay Steady
The occasional slam of a weight stack is par for the course when you're using resistance equipment like the cable machine or seated leg press, but causing a storm of noise is a classic newbie doh! And it's more than just bad manners. "Lowering the weight without control can result in injury," says Brad Schoenfeld, owner of the Personal Training Center for Women in Scarsdale, New York, and author of Women's Home Workout Bible. "It can also prevent you from getting the tone you're after, because you don't work through the full range of motion." Lower the weights slowly enough that you can perform every rep of the exercise with good form (and less clanking!).
3. Breathe Easy
Even seasoned lifters sometimes forget to breathe during a tough move. But it's counterproductive. "You starve the body of oxygen, which forces your heart to work a lot harder," says certified strength and conditioning specialist Josh Kernen, owner of Bridgetown Physical Therapy & Training Studio in Portland, Oregon. Exhale during the major exertion in each move, and inhale while returning to the starting position.
4. Break a Sweat
Go full-steam, or you might as well go home. A good way to gauge your effort: Monitor how hard you feel like your body is working. It's called your rating of perceived exertion (RPE), and it's usually measured on a scale of one to 10, with one being very little exertion (like lounging in bed) and 10 being the max (running away from an angry dog). To build and tone muscle, aim for an RPE of at least seven or eight during workouts, says Kernen. "Even if you're happy with your tone, you still have to hit six or seven to maintain muscle mass."
5. Think Total Body
Your muffin top may be the only thing that's motivating you to hit the gym, but it's a mistake to attack just your least-favorite assets. "Spot-reducing exercises simply don't work," says Schoenfeld. Full-body workouts torch fat more efficiently because they build more lean muscle mass, which in turn burns more calories per day. And think about it: Wouldn't you rather eradicate all your jiggle?
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Body Language at Work, First Impressions
Reading body language in your co-workers so you can tell what they really think about you.
What Your Colleagues Really Think of You
Wondering about your workplace relationships? How to tell what your colleagues really think of you
Jennifer Barrett; Additional reporting by Alex Kish
You don't have to wait for someone to get tipsy at the holiday party to find out how you're viewed at work. "We get nonverbal messages from the people around us every day—often, we're just not paying enough attention," says Sherron Bienvenu, Ph. D., a communications professor emerita at Emory University's Goizueta Business School and author of Business Communications. Following is a crash course in ferreting out whether your workplace colleagues think you're smart, likable, or neither!
Your Coworkers Like You If...
They initiate conversations
Coffee klatches have gone the way of cigarette breaks—they're all but extinct. Nowadays most people communicate by e-mail, IM, or phone. "So if your colleagues are chatting you up in the hallway, they're taking time to break routine to speak to you," says Patti Wood, an Atlanta-based body language expert. If they avert their eyes or sneak glances at their watches during a conversation, they may not be so into you.
They offer feedback
During a one-on-one, does your coworker nod thoughtfully and lean into your conversation? Do the corners of her eyes crinkle when she smiles in response to funny comments you make? "The more animated a person's face, the more emotionally invested they are in the conversation," says Tonya Reiman, a New York City-based body language expert and the author of The Power of Body Language.
They're smooth talkers
"People deviate from their normal speech patterns when they're nervous or uncomfortable," says Maryann Karinch, a body language expert based outside Denver and a coauthor of How to Spot a Liar. Someone who normally speaks at a leisurely pace might become a speed talker, while a person who usually talks quickly might pause for long moments. If they enjoy your company, you won't notice a change in their vocal stride.
WORK RELATIONSHIPS: DECODE YOUR COWORKERS
What Your Colleagues Really Think of You
Wondering about your workplace relationships? How to tell what your colleagues really think of you
Jennifer Barrett; Additional reporting by Alex Kish
Your Coworkers Respect You If...
They keep quiet
Asking for your opinion—that's a no-brainer. But letting you take control of a conversation is a less obvious way to show how much they care about what you have to say. "You can see the degree to which other people respect you by observing how often they look to you for a reaction or a cue," says psychologist Ann Demarais, Ph. D., a coauthor of First Impressions: What You Don't Know About How Others See You. "And when a problem arises, they turn to face you."
They make room for you
"When you sit down at a meeting, see if your neighbors move their stuff closer to themselves and out of your way, or push their chair back a bit to give you more room," Demarais says. "That shows respect."
They copy you
What they say about imitation and flattery is true: "Subconsciously, we try to mirror people we like and respect," Reiman says. So if you notice your coworker mimicking your movements—for example, picking up her pen or cupping her chin with her hand when you do—she probably admires you.
What Your Colleagues Really Think of You
Wondering about your workplace relationships? How to tell what your colleagues really think of you
Jennifer Barrett; Additional reporting by Alex Kish
A Coworker Has A Crush On You If...
He goes the extra mile
He spends an hour trying to fix your frozen computer, gives up his chair at a crowded conference room table, or offers to pick you up a latte during his afternoon coffee run. Maybe he's just an incredibly nice guy—but more likely, he's into you.
He drops your name
Saying things like "Hi, Jane," or "How are you doing, Jane?" may seem like common courtesy, but it's actually an intimate gesture. Consider it the verbal equivalent of a touch on the arm—a way to get more personal.
He's a stand-up guy
In the civilized world as in the wild, strong, physically imposing alpha males have the best shot at mating. So men instinctively want to make themselves seem bigger and badder around women they're interested in, Reiman says. If he suddenly stops slouching and puffs out his chest when he's around you (the old "I'm just stretching my arms" routine), take note— he may have a crush.
<< BACK 1 2 3 NEXT >
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
What Your Colleagues Really Think of You
Wondering about your workplace relationships? How to tell what your colleagues really think of you
Jennifer Barrett; Additional reporting by Alex Kish
You don't have to wait for someone to get tipsy at the holiday party to find out how you're viewed at work. "We get nonverbal messages from the people around us every day—often, we're just not paying enough attention," says Sherron Bienvenu, Ph. D., a communications professor emerita at Emory University's Goizueta Business School and author of Business Communications. Following is a crash course in ferreting out whether your workplace colleagues think you're smart, likable, or neither!
Your Coworkers Like You If...
They initiate conversations
Coffee klatches have gone the way of cigarette breaks—they're all but extinct. Nowadays most people communicate by e-mail, IM, or phone. "So if your colleagues are chatting you up in the hallway, they're taking time to break routine to speak to you," says Patti Wood, an Atlanta-based body language expert. If they avert their eyes or sneak glances at their watches during a conversation, they may not be so into you.
They offer feedback
During a one-on-one, does your coworker nod thoughtfully and lean into your conversation? Do the corners of her eyes crinkle when she smiles in response to funny comments you make? "The more animated a person's face, the more emotionally invested they are in the conversation," says Tonya Reiman, a New York City-based body language expert and the author of The Power of Body Language.
They're smooth talkers
"People deviate from their normal speech patterns when they're nervous or uncomfortable," says Maryann Karinch, a body language expert based outside Denver and a coauthor of How to Spot a Liar. Someone who normally speaks at a leisurely pace might become a speed talker, while a person who usually talks quickly might pause for long moments. If they enjoy your company, you won't notice a change in their vocal stride.
WORK RELATIONSHIPS: DECODE YOUR COWORKERS
What Your Colleagues Really Think of You
Wondering about your workplace relationships? How to tell what your colleagues really think of you
Jennifer Barrett; Additional reporting by Alex Kish
Your Coworkers Respect You If...
They keep quiet
Asking for your opinion—that's a no-brainer. But letting you take control of a conversation is a less obvious way to show how much they care about what you have to say. "You can see the degree to which other people respect you by observing how often they look to you for a reaction or a cue," says psychologist Ann Demarais, Ph. D., a coauthor of First Impressions: What You Don't Know About How Others See You. "And when a problem arises, they turn to face you."
They make room for you
"When you sit down at a meeting, see if your neighbors move their stuff closer to themselves and out of your way, or push their chair back a bit to give you more room," Demarais says. "That shows respect."
They copy you
What they say about imitation and flattery is true: "Subconsciously, we try to mirror people we like and respect," Reiman says. So if you notice your coworker mimicking your movements—for example, picking up her pen or cupping her chin with her hand when you do—she probably admires you.
What Your Colleagues Really Think of You
Wondering about your workplace relationships? How to tell what your colleagues really think of you
Jennifer Barrett; Additional reporting by Alex Kish
A Coworker Has A Crush On You If...
He goes the extra mile
He spends an hour trying to fix your frozen computer, gives up his chair at a crowded conference room table, or offers to pick you up a latte during his afternoon coffee run. Maybe he's just an incredibly nice guy—but more likely, he's into you.
He drops your name
Saying things like "Hi, Jane," or "How are you doing, Jane?" may seem like common courtesy, but it's actually an intimate gesture. Consider it the verbal equivalent of a touch on the arm—a way to get more personal.
He's a stand-up guy
In the civilized world as in the wild, strong, physically imposing alpha males have the best shot at mating. So men instinctively want to make themselves seem bigger and badder around women they're interested in, Reiman says. If he suddenly stops slouching and puffs out his chest when he's around you (the old "I'm just stretching my arms" routine), take note— he may have a crush.
<< BACK 1 2 3 NEXT >
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Top Ten Favorite Books
I am a voracious reader. I devour at least one novel a week. In fact, since junior high I have averaged about two books a week. If you are going to have an addiction, a "Jones" for books is not a bad one. As a body language expert, I am often taken with the talent of certain authors to detail a facial expression, gesture or tone of voice. In my friend John and I's Evening and Emory Class called the Meeting of the Minds we would ask the students to bring their favorite book on the fourth week of class. We often ended up trading Top Ten favorite book lists. My list changes a bit from year to year. The Secret Garden has been on my list since grade school. My affinity for Science fiction is no longer apparent from this list. I have taken off two books that where on the list I had in High School, "Stranger in a Strange Land" and Arthur C Clark's "Childhoods End." Though it is Junior Fiction Phillip Pullman's "The Golden Compass" was not on the list till 1998 when I found it on the search for something like the Harry Potter books. I took that wonderful book off the list this year to put on a book that still haunts me, "The Post Birthday World." While I really enjoyed, "Julie, Julia" and "Eat Pray Love", last year they did not make the list this year. In fact, I am back to old favorites. Here is the current list.
Patti's Top Ten Novels
Prince of Tides by Pat Conroy
About a Boy by Nick Hornsby
Angels Ashes by Frank McCourt
Jane Eyre by Charlotte Brontë
The Moonstone by Wilkie Collins
The Post Birthday World by Lionel Shriver
The Secret Garden by Francis Hodgson Burnett
The Mists of Avalon by Marion Zimmer Bradley
Ahab's Wife by Sena Jeter Nyasaland
The Complete Works of Sherlock Holmes by Sir Arthur Conan Doyle
In Junior High and High School I loved science fiction of all kinds, I read every Agatha Christie novel (I think there are over 87 novels) and everything I could find about King Aurthur and the Knights of the Round Table. In grad school I found the female perspective of the Aurthur legend, "The Mists of Avalon." I can still remember reading the 1,400 page novel over a spring break. Most of the reading was done while I sat in a beach chair at my mom's house in SawGrass Florida. I faced toward the ocean for seven days, but didn't get any sun on my chin, because my face was down inside the novel. The Book description on Amazon says, "Even readers who don't normally enjoy Arthurian legends will love this version, a retelling from the point of view of the women behind the throne. Morgaine (more commonly known as Morgan Le Fay) and Gwenhwyfar (a Welsh spelling of Guinevere) struggle for power, using Arthur as a way to score points and promote their respective worldviews. The Mists of Avalon's Camelot politics and intrigue take place at a time when Christianity is taking over the island-nation of Britain; Christianity vs. Faery, and God vs. Goddess are dominant themes."
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Patti's Top Ten Novels
Prince of Tides by Pat Conroy
About a Boy by Nick Hornsby
Angels Ashes by Frank McCourt
Jane Eyre by Charlotte Brontë
The Moonstone by Wilkie Collins
The Post Birthday World by Lionel Shriver
The Secret Garden by Francis Hodgson Burnett
The Mists of Avalon by Marion Zimmer Bradley
Ahab's Wife by Sena Jeter Nyasaland
The Complete Works of Sherlock Holmes by Sir Arthur Conan Doyle
In Junior High and High School I loved science fiction of all kinds, I read every Agatha Christie novel (I think there are over 87 novels) and everything I could find about King Aurthur and the Knights of the Round Table. In grad school I found the female perspective of the Aurthur legend, "The Mists of Avalon." I can still remember reading the 1,400 page novel over a spring break. Most of the reading was done while I sat in a beach chair at my mom's house in SawGrass Florida. I faced toward the ocean for seven days, but didn't get any sun on my chin, because my face was down inside the novel. The Book description on Amazon says, "Even readers who don't normally enjoy Arthurian legends will love this version, a retelling from the point of view of the women behind the throne. Morgaine (more commonly known as Morgan Le Fay) and Gwenhwyfar (a Welsh spelling of Guinevere) struggle for power, using Arthur as a way to score points and promote their respective worldviews. The Mists of Avalon's Camelot politics and intrigue take place at a time when Christianity is taking over the island-nation of Britain; Christianity vs. Faery, and God vs. Goddess are dominant themes."
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Speaking, risk.
I called my sister the night before a Live TV interview and shared with her that I was scared out of my ever loving mind. I feared being humiliated in front of a national TV audience and having it forever live on YouTube. She said, "Then why do it?" "Why put yourself through that?" "That doesn't make sense?" I said, "I do it because if I don't do it, I won't know if I can, and that would be excruciating." "If I do do it I will know I can do even more." "I have done this a million times, but if I don't keep working harder, I will not grow."
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Not a Timid Soul
After I finish speaking I often have audience members come up and ask how they can speak with out fear. I share with them, that I have many tools that I use that I can teach them to reduce destructive fear, use constructive fear and ride the wave of excitement to enjoy speaking. The fear is there when you care, it inspired you to work hard, to do your very best, and then risk to go beyond the hardest thing you have ever done, go beyond what you think is your very best. To take a step and even dare to leap into the void and believe that you can fly. Here is a quote to inspire you and to continually inspire me.
Roosevelt on Sweat and Timid Souls
One of my absolute favorite quotes.
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."
~ Theodore Roosevelt (1858-1919)
American statesman (26th US president: 1901-09)
from "Man in the Arena" Speech given April 23, 1910
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
Roosevelt on Sweat and Timid Souls
One of my absolute favorite quotes.
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."
~ Theodore Roosevelt (1858-1919)
American statesman (26th US president: 1901-09)
from "Man in the Arena" Speech given April 23, 1910
Patti Wood, MA, Certified Speaking Professional
The Body Language Expert
Web- http://www.PattiWood.net
I have a new quiz on my YouTubestation. Check it out!
YouTube- YouTube - bodylanguageexpert's Channel
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