THERESA: I just got a book in the mail that looks intriguing: "Going Alone: Women's Adventures in the Wild" edited by Susan Fox Rogers. It's a collection of writings by women about finding solitude in the great outdoors - walking, sailing with sharks off Cape Cod, skiing alone in the Alaska wilderness.

Here's an excerpt, written by Jennifer Mathieu about a camping trip to the Lost Maples State Natural Area in Texas:

"There was something a little bit dangerous about being alone on the trail, I realized, and this added a bit of deliciousness to the trip. But the danger felt vague, as if I were only experiencing it because I was a worrier, and because it had been drilled into me to feel scared as a woman alone... I think of that trip often ... of the feeling I got from standing at that point of elevation ... of being entirely in my solitude. It was so many things to me, that feeling. But mostly is was the sense of knowing that there at Los Maples, at that moment, I was the toughest girl in the world."

What great adventures have you had alone, girlfriends? And what do you dream of doing all by yourself?

Comment on this topic today, anyone out there, and I'll put your name in a hat - At the end of the day, we'll do a drawing and I'll send somebody this book!

APRIL: I am sitting here trying to think of a time I was all alone on a trip. I have never done that. I think it would be a fabulous, invigorating feeling. (As long as it was at a resort with a spa onhand.)

WENDY: I can't remember the last time I was alone, and I miss it so much. Sometimes I find myself staying up late just to have a little moment when no one is talking to me. But I'm not a camper. I love the wilderness, but I don't love being dirty, uncomfortable or bitten by bugs, so at this point in my life I just know I am not wilderness girl. Find me a cabin (or better yet, a beach) where I can be by myself with a good book, and we can talk.

WENDY: Has anyone ever used one of those exercise balls? We have one floating around our basement, and so after reading a tip in some magazine I used it as a chair last night while working on the computer. It was supposed to strengthen your core muscles -- balancing on that thing makes you subtly tighten your abs (or else you fall off). It was fun -- and boy, this morning, my abs hurt.

Does anyone else have a fitness toy that they like to use to shake it up a little?

THERESA: I've used those big exercise balls for squats, but I never thought of using it as a chair to work my abs. Amazing. I like resistance bands, especially for strengthening my legs.

YVONNE: The exercise ball is fantastic. Good job using it with the computer last night. That's actually a use I haven't tried. You're right about it being super for toning and slimming the core area. My trainer and I use it for squats, flies, pullovers, crunches and more.

APRIL: I am so glad we are discussing this, because I have no idea how to use those exercise balls. Every time I try, I slip off! Can someone teach me what I'm doing wrong?

DIANE: The exercise balls are a tremendous tool for such a variety of workouts. Here at Fitness Together we have a range of sizes that we use for all of our clientele. You will see someone doing abdominal work in one studio, another person balancing on the ball for ski training and yet another doing hamstring curls by pulling the ball into the core. I could go on and on! I have a ball chair in my office that I utilize each day while at my desk. When no one is around, I stand on it to increase my core strength and balance! WENDY: Wow, after last night I can't imagine STANDING on one of these things!

April, when I've used one it's been for squats. I put it behind my back -- sort of in my mid-back -- against the wall and then do a deep squat. You are leaning against the ball, so you can really lean back and do a good squat. Last night though, I just sat on it and used my laptop. It was great (and sort of fun, too). I've never used it for the variety of exercises that Yvonne has, though...

THERESA: This is interesting. A cup of coffee each morning may wake you up, but a new study suggests caffeine might hinder your short-term recall of certain words. Caffeine made it harder for people to find a word that they already knew - the "tip-of-the-tongue" phenomenon.

Know what? To this caffeine lover, that seems so ... oh what's the word, you know.. I just can't quite think of it right now... but what I mean to say is... oh forget it. This news ain't enough to keep me from heading to Starbucks for my daily iced latte...

What do you think about this, girlfriends?

LAURIE: I have heard lots of friends complain in recent times about being forgetful. Could be all those Starbucks - or the fact that we're all middle-aged! I have to have 2 cups of coffee every day, OK?! So far, the proven side effects of not having them far outweigh the theoretical side effects of having them. There are times I blend decaf and regular beans, though, to cut down the caf a bit. You can't taste a difference and you still get a buzz!

WENDY: I love caffeine. I drink lots of it. Doesn't seem to do a thing to me, except I get a headache if I stop. So why stop?

LAURIE: Exactly.

APRIL: I would love to know how people exercise in this heat. Strictly in the gym? At night? Do you run in the dark? This has been a problem for me because I don't exercise at lunch anymore.

THERESA: Next summer I'm going to spend the money and join an air-conditioned gym. Maybe I could just get a short-term membership to get me through the hottest months. Our company gym is too hot, and I have no desire to run in the heat. I think it's OK in summer to cut back on the cardio and do more weight training. Cardio is what's hard for me when it's hot.

JILL: First thing in the morning before the heat really gets unbearable, or at the gym. Even better, swimming in somebody's pool.

YVONNE W: I exercise in the gym. However, on extremely hot days I find moderate exercise to be as effective as vigorous exercise.

WENDY: I know we all know this, but it bears repeating...water, water, water. My poor 5-year-old is so thirsty when she gets home from camp in this weather! And I know she's drinking while's she's there (I've checked). But you just need so much of it in the heat.

THERESA: Having a circle of close girlfriends can be a powerful weapon against depression. As author Vicki Iovine notes in this story: "We need to nurture our 'girlfriendships' because these are the women who keep us laughing, who will diet with us (and agree to a rule saying Sundays Don't Count), who will notice we're not 'ourselves' before we do and will keep loving us until the real us returns."

JENICE: When I was much younger, I remember getting really upset over a breakup with some silly guy. My girlfriends rallied around, refusing to let me sulk all day inside my apartment. They kept calling, knocking on my door and putting up with me, until I finally got over it. I'll never forget that. So, yes, I know how important girlfriends are when it comes to weathering life's storms.

APRIL: My friends have seen me at my happiest and my worst, yet no matter what the mood, they manage to make me laugh. They know more about me sometimes than I do, and they are always burtally honest. This type of interaction really can't be duplicated by a mother, a sibling or a husband.

WENDY: I think female relationships are essential, and something that guys just can't do. There's a special way that women talk to, observe and care for each other that the most sensitive guy probably can't match. I know that many of you girlfriends have gotten me through many tough times with laughs, cosmos and wine!!

JILL: I think it's obvious that when people care for us and monitor our moods, it's more likely that our depression will be discovered and perhaps treated. I don't think it needs to be a girlfriend, but I suspect prodding by a girlfriend is more welcome and non-threatening than prodding by a family member or outsider. I think it's also well established that just having friends in the first place helps keep you emotionally stable.

On the other hand, with Cosmos and wine, who needs friends? (Joke!)

JULIE: I'm going through a tough time right now, and my girlfriends have been wonderful. I don't know what I would do without them. But I also have to say that I have some guy friends who have been just as understanding and supportive. They also make me laugh, which helps to ease the pain.

JENICE: I hear ya, Julie. Guy friends are special. But has anyone ever had a really, really close guy friend who didn't try to make a move?

THERESA: Gay ones.

JENICE: My point exactly.

JILL: Yes, I have -- more than one.

JENICE: Well, then, it's coming, Jill. Don't say you weren't warned!

YVONNE W: I seldom experience depression. But when I need a shoulder to cry on and sincere advice I rely on my friends male and female. I sincerely love them and that love is returned.

It's one of life's little pleasure!

KIMBERLY: It has been well documented that one of the reasons that women frequently out live men is their special friendships with girlfriends. Personally, my girlfriends have always been a source of love, inspiration, and support when I needed them the most.

Hello, My name is Elisha...I am 22 years old and in the Coast Guard. I get sent out on ships for months at a time. I've never had a problem with weight. I am 5'3" and weigh about 117...however a lot of women gain weight when they go out on ships because of the little amount of exercise that can be done. I've always been fit but that is because I exercise everyday running 20+ miles a week.

I am a little worried that I am going to turn out to be another one of those girls that come back after two years of being stationed on a boat and have picked up another 10 or 20+ pounds. I was wondering if you might have any advise on what types of food that I might be able to eat or some type of advice for me so that I don't fall into the "cutter butt" trend as the Coast Guard men like to call it. Thanks so much.

~Elisha

Cynthia, To avoid weight gain while in the Coast Guard I recommend that you continue to exercise daily by doing body weight exercises: squat thrust, jumping jacks, jump rope, push ups, pull ups, squats, and lunges. This will keep you in good physical condition if you perform them with high intensity. Invest in a heart rate monitor to insure you are exercising in your target heart zone. As far as the food is concerned eat 5-9 servings of fruits and vegetables and recommended portions of meat (3 oz of meat, fish, poultry) and recommended 1/2 cup servings of starches like pasta and rice. That should help you stay as fit as a fiddle. Kimberly Garrison One on One Ultimate Fitness,LLC

THERESA: The government is wising up to the health threats posed by obesity. Medicare is now defining obesity as an illness and will cover treatments for some weight-loss programs. But some detractors are troubled by this. "We have a tremendously exaggerated fear of higher than average weight in this culture," said University of Colorado law professor Paul Campos, author of "The Obesity Myth." "What's partly baseless is this notion that the government needs to intervene to make Americans thinner," Campos said.

Thoughts, girlfriends?

YVONNE: This is a tremendous step in the right direction in treating the epidemic that is obesity, as long as obesity is defined as 30 or more pounds overweight. I think the attitude of Mr. Campos helps perpetuate many people's complacency with their own obesity. Obesity is not about vanity. It's about early, preventable death. It's about chronic pain and discomfort. It's about depression and other mental suffering.

WENDY: I have to tell you, I was appalled when I heard this. Yes, I know that, through Medicare, we end up paying for the damage caused by obesity in other ways -- treating diabetes or heart disease. But good GRIEF, can't people take care of themselves? And what about people who have had to pay for such treatment themselves (insurance coverage is still spotty, folks) or have done in the old-fashioned, non-surgical, hard way -- by changing their lives? I just think this will encourage a victim culture -- being fat happened to me! -- when what we need to do is get people to take responsibility for their own health.

YVONNE W: I saw Carnie Wilson on TV last week and she referred to obesity as a disease. If medicare will cover weight loss treatment for Americans with health related issues I think that's great.

You can revel in the summer cookout experience, even piling your dish high, without compromising your commitment to lower-fat, low-calorie eating. Here are some choices that can keep fat and calories in check:

YVONNE W: I drink flavored carbonated water. The water I drink tastes almost as sweet as soda. The flavors are (rasberry, key lime, apple peach, blackberry, cherry, white grape etc.).

I never use flavored water when I'm working out, however, during a spinning class I noticed one of my classmates with a bottle of this water on her bike. I began to wonder is this water good or bad for me. I read the ingredients label, yet I still don't know if I'm causing major damage in my body.

I'd like to know what the girlfriends think.

THERESA: I love unsweetened carbonated water. Seltzer water with lemon. I don't drink it while I'm working out, but I guzzle it afterwards. While I'm working out, I just like plain old icy cold water. I try to avoid artificial sweeteners, and the new flavored waters have those, but you know, Yvonne, I doubt they're putting you at risk for major damage. I also don't like sports drinks like Gatorade or Powerade, unless I'm in the middle of a running race and need a gulp for a quick energy boost.

KIMBERLY: Well, Nancy Clark, America's leading sports nutritionist, in her book, "Sports Nutrition Guidebook," lists seltzer water on the top of the list as an alternative to water to replace sweat loss.

THERESA: The L.A. Times reports that many companies are creating innovative programs and space to encourage employees to get and stay fit. "Some opt for partially or fully subsidized fitness centers (usually built and run by another company) that occasionally rival first-class health clubs," writes reporter Jeannine Stein. "Others sponsor off-site gym memberships or Internet or telephone fitness and wellness coaching. When there's no room for a fitness center, some companies support walking and running clubs or on-site Weight Watchers programs. And some businesses even dangle a healthy carrot in front of employees in the form of financial rewards - a discount on insurance premiums for those who partake in health and fitness programs."

One thing I do love about my job is our terrific company gym, available to employees for just $5 a month (which even includes clean towels!). It's such great perk for all of us at the Daily News and Inquirer. The company even recently installed new high-quality weight machines. We have treadmills, bikes, weights, a rowing machine, elliptical trainers. And I also love the fact that this workplace offers fitness classes and activities on site, from yoga to salsa dancing to karate, Weight Watchers groups and more. All this promotes a healthy workforce, keeps health costs down, keeps stress at bay and really builds camaraderie among employees.

I'd be interested in hearing from people from other companies about the fitness environment their employers offer.

KIMBERLY: Kudos to the Daily News and Inquirer! Every company in America large and small should follow PNI's lead and do everything to promote employee health, fitness, and wellness. It makes common sense and common cents. Companies concerned about their bottom line should make an investment in their most significant assets - the employees. I'm convinced if you take care of the employees the employees will take care of the company.

YVONNE: Sorry to go immediately off point somewhat, but I think not enough emphasis is placed on the value of walking around the block once or twice during the day, walking to the deli for lunch instead of the cafeteria or frankly, walking a few blocks of Market or Chestnut streets window shopping. Or taking your lunch to Love Park. I agree with Theresa that it's wonderful that our building has a gym. Lots of people don't have that luxury. But fitness and mental well-being can be anywhere and everwhere if you're clued in to it.

THERESA: Here's a way to while away the hours next time you take a vacation. Exercise on the plane! Song Airlines is offering (for an $8 fee) travelers equipment and a how-to guide to burning some calories while burning time en route. Aaargh. I don't think I'd want to try this, and I don't want to be elbowed by some sweaty person next to me as they flex and stretch. But it's an interesting development, dontcha think? It's probably better to shell out the money for a workout than pay for one of those cheesy in-flight meals so many airlines are offering now. Comments?

KIMBERLY: This is a little on the silly side. I don't want to exercise on an airplane nor do I want to sit next to someone who is exercising.

YVONNE: I'm all for keeping the circulation going, but can you imagine how irritating this would be if you are trying to relax and some obsessive-compulsive exerciser is huffing, puffing and flexing next to you while you are trying to read or relax? I can't see this concept taking off :)

LAURIE: I'm not sure how to feel about myself based on this airline's descriptions of its focus-group women (who are younger than me, so maybe that explains it!). Women are "comfortable with self-expression" yet so obsessively worried about -- oh, excuse me, so "in tune with" -- their spouses/children that a company feels if it markets to a woman, it gets the whole family. They think I like apple martinis and Kate Spade outfits? A biscotti sugar high with my cappuccino buzz? And that I'd like to spend my hour or 3 in the plane burning calories? OK, I guess this is all true, more or less. I just don't know how I feel about it. Makes me want to go home and take a nap.

THERESA: Check out this column in Newsweek by personal trainer Mike Torchia, who says he's slept with more than 40 of his married clients. I heard him interviewed on Michael Smerconish's radio show this morning and he called himself a lonely wife's dream, and hubby's worst nightmare. Jenice weighed in on this trend in one of her columns this week. What do you think, ladies? Do women put their marriages at risk when they hook up male trainers? Why is this happening?

YVONNE W: I just heard the results of a study this week stating 40% of married women are having or have had an affair.

LAURIE: Um, gee, are we supposed to be impressed with this guy? Though I'm a proponent of equal-opportunity opportunities - even for cheating, I guess - I kinda wonder if this "husbands don't show enough affection" line is akin to a man's "my wife doesn't understand me."

In other words, BS to justify what they're doing.

JILL: There's a wonderful op-ed piece in the New York Times this week from Giuliano Hazan, an Italian cook who wonders rhetorically why, if carbs are so bad for you, Italians eat pasta and rice every day and are much thinner than Americans. It's a wonderful piece and worthy of a daily riff. The answer: smaller portions, more routine exercise as in walking the city streets, and slowing down to savor your food. Really worth reading.

Here's an excerpt: Food should not be feared. It should be a source of pleasure and well-being. So saute a little sliced garlic in extra virgin olive oil until it sizzles, add ripe fresh peeled tomatoes, cook 15-20 minutes, stir in some fresh basil and toss with some spaghettini. Then sit down with your family and enjoy one of life's simple pleasures together.

WENDY: I totally agree with this. Of course, it's also complete fantasy. I wish I could eat a sit-down dinner with my family every night, but that is just not going to happen. My daughter is young, and she needs to eat between 5 p.m. and 6 p.m. And I can't be home then. Not to mention that someone is usually headed out the door by 7 p.m. Yes, we are careful with WHAT we eat, and no, I don't think carbs are evil, but there's just no way that I can savor a evening meal with my family every night.

THERESA: So how does your family handle the dinner routine?

WENDY: Usually, Daniel (my husband) picks up Sarah Margaret from camp or day care and prepares a simple dinner for her -- like a grilled cheese sandwich or popcorn shrimp from the freezer. She always has carrots, one of the few veggies she eats. And milk. Yes, she often eats this in front of the TV. Yes, I know this sucks. Then, he fixes something for him and I fix something for me when I get home. If I've got my act together, I will have made something in the Crock-Pot -- but still, we eat it in shifts. We do try to sit down for meals over the weekend, which is also when I work to get Sarah Margaret to try new foods. No, it's not ideal, but her meals are (roughly) balanced and it is the best I can do. At least it's not McDonald's every night.

YVONNE: I am going to sound like an infomercial but the George Foreman grill is changing for the better the way I eat at home (Thanks Theresa). I bought a single-woman sized one Saturday, then bought a few pieces of fish and fresh green beans. I put just salt, pepper and lemon juice on the salmon and slapped it in the grill. Six minutes later I'm pulling out the loveliest piece of salmon I have ever made. It was fabulous. Nice and crispy on the outside. The green beans were great. Next night I made another piece of salmon. Tonight I think I'll do the bluefish.

LAURIE: My son and I love our George!!!! It hasn't exactly been the catalyst to bring us together every night for a lovely family meal, but it helps plan a meal together if I know it can be made easily, quickly and we'll both like it.

KIMBERLY: My motto is "you should never be waiting for your dinner - your dinner should be waiting for you." Preparation is the key to eating healthy and good meals. Once you've written out your menus for the week, I recommend preparing no more than 2-3 meals ahead of time. On Sunday for example marinate, season, and precook your meat, poultry, or fish. Cook 2 cups of brown rice, potatoes, or pasta (though you can cook pasta in about 10 minutes.) Have salad fixin's ready to go and most veggies generally take no more than 10 minutes to cook. Voila - dinner that's good and good for you in 10-15 minutes.

THERESA: Did you see this story in the New York Times? I've always been pretty conservative about popping painkillers, but I think active people are especially prone to misuse of aspirin, acetaminophen and other medications as we seek to relieve aches and pains we suffer from exercise. Before a big race, I do like to take an Advil or Motrin to prevent soreness as I run. Not a good idea?

KIMBERLY: Maybe I'm weird but I rarely if ever take pain medication. When I have muscle soreness I take a hot shower or soak in Epson salt. I have to be in major discomfort to take aspirin or Tylenol etc. In fact, I don't even have a bottle in my medicine cabinet. I try to create the right conditions and let mother nature do the healing.

WENDY: I feel stupid -- I thought that Tylenol also worked for inflammation. Seriously, you have to be so careful with these. My mom had seven bleeding stomach ulcers a couple of years ago, which the doctor said was a direct result of too many Advil. She didn't take a lot at a time, but she did take it daily. Yikes.

JILL: I often get into the habit of taking Advil every day, for a headache here and a backache there and then discover that I'm getting rebound pain and stop. It's helpful to remember that these are real drugs with real side affects.

LAURIE: It's foolish to think any medicine, over-the-counter, herbal or otherwise, has no potential side effects. But I also found foolish the reaction many people had when I was taking large (doctor-supervised) doses of ibuprofin for my jaw. I was in agony for months, and the pain meds really helped, but people kept telling me how bad they were for me -- mixing up the side effects of one for another and such. Meanwhile, these drugs were treating major inflammation and, in the end, were extremely helpful to me.

THERESA: Amen. When you're in pain, let's face it-- painkillers rock.

APRIL: I have to admit I swear by Motrin and find that Tylenol does nothing to alleviate pain for me. The downside to Motrin is the harshness on the stomach, so I try not to overuse it. I do, however, pop Motrin before a big race.

THERESA: Here's a project that aims to promote exercise and knowledge of American history too. Adventure Cycling Association (based in my old stomping ground of Missoula, Montana) is partnering with the Center for Minority Health to develop the Underground Railroad Bicycle Route.

According to the association's press release, the new Underground Railroad Bicycle Route will become part of the National Bicycle Route Network, which currently comprises 32,361 miles of mapped routes on scenic, historic back roads of America. The most recent addition to to the network was the Lewis & Clark Bicycle Trail, a 3,254-mile road route stretching from Hartford, Illinois, to Astoria, Oregon.

For information on this project, call Tom Robertson at 800-755-2453 ext. 227, send email to trobertson@adventurecycling.org,: or visit www.adventurecycling.org/undergroundrailroad. For information on the Center for Minority Health, call 412-624-5665 or visit www.cmh.pitt.edu. For information on Adventure Cycling, call 800-755-BIKE (2453) or visit their Web site.

On another note, my youngest turned 20 yesterday. I feel so old! I made one of his favorite dishes, macaroni and cheese, for dinner. Purely evil, as Yvonne would say. And of course we ate cake and ice cream to celebrate too. I remembered how I did aerobics all through my pregnancy, and now I'd better exercise every day this week to burn off all those birthday calories!

THERESA: Does anyone have healthy inspiration to provide for the Fourth of July holiday? Recipes, exercise plans, bits of wisdom?

APRIL: It is hard to avoid hotdogs and hamburgers, ice cream and junk food on the Fourth, but here is what I plan to do with the menu: have a giant watermelon instead of cake, have pork loin and veggie burgers instead of the old standbys and get some fudge pops and water ice instead of ice cream.

THERESA: I'm going to run and do weights. That's my only hedge against the holidays.

APRIL: I hope to get out and run early on Saturday and Sunday before the partying and eating begin. I have been splitting my work-out routine to fit my crazy schedule, so I've been lifting weights and doing crunches in the morning and then I run at some point.

THERESA: Associated Press reports this week that most people don't really know enough about healthy eating. Most Americans believe they're eating right, yet they also believe they're overweight. According to Ruth Kava of the American Council of Science and Health, indicates "that despite a flood of nutrition advice, people may actually understand very little about healthy eating. She has no doubt people believe they are eating good diets, but said the reality probably is quite different, in part because many people confuse eating healthy foods with having an overall healthy diet."

We're inundated with so many conflicting reports about what's healthy and what's not and it's hard to keep a clear head about what really constitutes "healthy eating habits." That's why I think it's a good educational exercise to keep a food diary for at least a few weeks and keep careful track of calories and nutrients, protein and fat, etc. I know that when I've done that, it's helped me realize (and memorize) what's really in the foods I eat. That makes maintaining healthy habits a lot easier.

Your thoughts?

YVONNE: I think people should try to focus more on keeping the fried foods and foods loaded with trans fats to a minimum. If you like pasta or rice, eat it as much as you want. Just exercise if you're concerned about weight gain. I'm not a big rice fan so that's not my issue. I'm a big fan of burgers and fries. I have turkey burgers when I am out if that's available. But let's face it, fries are evil.