BARBARA, arts, educational & cultural consultant: Your decision to weight train is part of a fast-growing trend. Weight bearing exercises will redefine your body mass. What’s more, it makes good sense and you’ll quickly notice many other positive effects it will have on you.

Strength training or weight training is a necessary part of a total fitness plan. It tones the muscles, improves posture, personal appearance, physical capabilities, flexibility and bone density. Experts say a good training program is year-round and needs a systematic approach. So, choose a circuit-training program that works your body’s major muscle groups.

Before you begin, ask yourself one question. Why do you want to strength train? Use your answer as a motivator or a mantra. I want to wear that sexy black dress. I want to improve my upper-body strength. Or I’d like to walk tirelessly through the mall.

Barbara’s Strength-Training Strategies:

1. Make the choice to change.
2. Write down your reasons.
3. Assess your personal goals.
4. Record the days and times you plan to workout (20 to 30 minutes, two to three days a week is ideal). Much more than this is overkill.
5. Keep track of your sessions.
6. Do cardiovascular or flexibility workouts between strength-training sessions.
7. Work out with a partner for motivation, monitoring and safety.
8. Skip at least one day between strength-training sessions.
9. Choose eight to 12 exercises that work the main muscle groups. Repeat each exercise (without stopping) in sets of 10 or 12.
10. Praise and reward yourself after each successful week.

HEATHER, athlete and personal trainer: Congratulations on taking the first step toward a balanced and rewarding fitness program. These are some of the questions and answers that I have found novice strength trainees tend to ask when beginning their programs. I hope this information helps you with your strength-training program.

1) Is strength training only for athletes and super-fit individuals?

No. My youngest strength-training client is 12 and the oldest is 93. I have trained professional athletes, victims of strokes, people in wheelchairs, and individuals of average ability. All have benefited significantly from strength training, regardless of age or ability.

Remember, strength training is the key component to any fitness plan and has been shown to assist with the following health-related issues: increases bone density, reduces muscle loss, reduces back pain, increases your metabolic rate, improves glucose metabolism, reduces resting blood pressure and reduces arthritic pain. With all of these amazing by-products of strength training, every individual should find a way to partake in this fitness activity.

2) If I start a strength training program, will I get injured?

No. Contrary to popular belief, one should never get injured via the participation in strength training. However, you must find a qualified strength trainer or fitness professional to assist you with this endeavor. This individual should have a strong background in anatomy and biomechanics and should be degreed or certified in their specialty. I recommend investing the extra time and money in a personal trainer for safety reasons and correct execution of the biomechanics involved in strength training.

3) In order to begin or maintain a strength program, can I use just about any type of resistance as weights?

Yes. Your body does not know if you are using a $10,000 piece of Nautilus equipment or if you are lifting the back end of your car. Additionally, as long as you are using a progressive resistance load and proper form, you will continue to see results from your strength- training efforts.

4) If I lift weights, will I get big and bulky?

No. For most people, particularly women, it is genetically impossible for them to get the “big” muscles as traditionally seen in the bodybuilding world. Individuals may appear to increase in size because they do develop some level of musculature and fail to lose body fat. If you lose body fat and create lean muscle mass, you will actually appear leaner and firmer than a person with a higher percentage of body fat and less muscle mass.

5) Should I strength train every day to see better results?

No. If you are engaging in a total-body workout using a high level of intensity, your body needs between 24-48 hours to recover. If you do not allow for an adequate recovery time, you are setting yourself up for injury.

6) Should I train with a partner?

Yes. A partner is an excellent idea for assisting you with your strength-training program. Not only can they help with motivation, but a partner should help you maintain proper form to help prevent injury.

Best wishes in your strength-training program. Please drop me an email if you have any other specific questions.

ELLEN, journalist and anti-athlete: My friend Pam has the most shapely arms of any woman I have ever met. They look better than all those pumped-up actresses at the Oscars, who spent a bundle for their muscles. And Pam barely spent a dime.

She bought a book that has been recommended from friend to friend. She followed the directions carefully and has done the exercises religiously. The book is called “Bone-Building Body Shaping Workout” by Joyce L. Vedral. Vedral, a Ph.D., targets the mature woman, as those of us past 50 like to call ourselves.

Pam has the arms of a fit 25 year old. Let’s just say that she is somewhere past 50.

Pam does her exercises at home by herself. She even exercises when she is on vacation. She told me once that she had met a formerly vigorous neighbor, who was suddenly wheelchair bound by osteoporosis, and she decided then that she didn’t want to invite that.

I have another friend, Theresa, who shares a trainer once a month with another co-worker. They met in the company gym, and he goes over their programs for which they each pay him $50. She’s already seeing a slimmer waist, and she’s feeling pretty good.

Both of these friends skipped high-buck equipment and training fees. But both were very motivated. They motivate me with their results.

I have been having a few health problems recently, so I have fallen off the training wagon and need to get back on before I fill out my fat jeans again. One more trip to the hospital, and I should be rid of my gallbladder and ready to go.

Heather can give you chapter and verse on specific weight training. So, please read her advice as gospel. My one caution to anyone is to make sure you are doing your exercises in a safe way. I’m especially concerned that young people will hurt themselves if they go gung-ho on weight training without some expert help. Sharing just one session with a trainer with a group of friends could get you started. Or getting instructions from a time-tested book the way Pam did is a very low-cost and effective tool to get the weight training going.

As I face this small health issue, I’m glad I’ve been working out for the past few months because I’m going into surgery strong. You just never know when something like this is going to hit you. It pays to be at your best.

BARBARA, arts, educational & cultural consultant: If you’re thinking of walking to improve your fitness, you’ve made a good decision. You don’t need a lot of money. You can avoid an expensive gym membership. You already know how to do it. And, if you start now and keep at it, your goals of fitness and weight loss will be close at hand.

I’ve got a treadmill and that makes walking indoors, in all kinds of weather, easier. But, if you’re like most folks and there is no treadmill at your home, prepare to get out and about.

Besides, spring is here and the spring weather is bound to get here soon. Sherrie Lonker, wife, mother of two and art therapist at the Abington Art Center and in private practice, has been a walker for years. With a schedule like hers, she’s found a workable way to add fitness to her lifestyle. Here are some of her suggestions:

1. Start walking around the block and build on it. Don’t push it or berate yourself. 2. Walk at a regular time of day. 3. It’s nice if you have a companion, friend or dog to go along. 4. Wear good walking shoes and loose clothing. 5. Be aware of your pace (at first). Step that up as you go along. You want to get a good momentum going.

Lonker claims that our region is wonderful for walking. Start walking “in your neighborhood. You’ll get to know parts of your neighborhood you” didn’t know existed. Besides that, The Fairmount Park System is 15-miles long and goes from Northwestern Avenue in Springfield to Lincoln Drive in Philadelphia.” You can walk through Valley Green, Pennypack, Fairmount, and Morris Arboretum. There’s a multitude of species - birds, turtles, and other things you’ll encounter.

So, just do it! Walk! Walk on! Walk! You can go it alone or with others. You can hit the treadmill or the concrete, the trail or the park, the riverside or the hillside. Anyway you tread it, your health and well-being will thank you. Helpful sources:

HEATHER, athlete and personal trainer: Walking requires no formal equipment. It can be done in virtually any type of environment and at all times of day or night. Walking is a weight-bearing activity, which means that if done with progressive resistance, it will help with bone density issues in specific areas of your body. Engaging in walking yields cardiovascular benefits to your body as well.

As always, before beginning any exercise program, get clearance from your physician. Your second step is to select a route that is safe, yet stimulating to your body and mind. Safety concerns include: environmental issues such as a hazard-free pathway, the absence of unrestrained dogs, and a secure neighborhood. Stimulation issues include a course that is challenging in terms of distance and intensity, yet in an area that will keep your interest.

Equipment wise, make sure you have supportive shoes and comfortable clothing. I like to use a heart rate monitor to insure a brisk pace and a walkman to listen to uplifting tunes. Some may find it helpful to enlist a "walking partner" to aid in motivation or for social purposes. With summer approaching, be sure to drink plenty of fluids and don the cooler clothes. Don't forget your sunscreen for protection against harmful ultra violet rays.

Good luck with your program and congratulations on taking your first steps both figuratively and literally to a healthier lifestyle!

NOTE: Yvette Ousley this week is filling in for Ellen Foley, who will return next week.
YVETTE, Editor of the Girlfriends' Guide: As one who turned to walking to lose weight after the delivery of my third child, I can tell you that walking works like a charm.

When I started, I was about 40 lbs. overweight. But, in a matter of months, I lost the excess weight by walking three to five times a week.

The results were considerable and people noticed. What’s more, walking calmed me, gave me energy, made me feel good and helped release stress and tension. Ironically, for the first 33 years of my life, weight gain hadn’t been a problem. My normal weight was always 125 lbs. to 130 lbs., my size a 6 or 7, and I always ate all the cookies, cakes and candy I wanted without it showing. I bounced back after my first child at 22 and my second at 32 .

But at 34, reality set in. I was married, coming off my third pregnancy, trying to juggle the demands of both and dragging big time. I needed regular exercise, but lacked the will or energy to do it.

I weighed 180 lbs. by the end of my third pregnancy. After delivery, my weight dropped a mere 13 lbs. to 167. Never one for aerobics or any other form of exercise, I returned to my job as a reporter here at the Daily News, and to my old cake and candy habits, and waited for the pounds to drop. They didn't.

I thought I could be content with my new size until the teasing from a colleague began.

"You’re eating again?" he'd ask each evening as he passed my desk. "Every time I come over here you’re eating. How much weight have you gained since you moved over here?"

I became very self-conscious about my weight. One day, I decided to do something about it. There was a treadmill in my basement that I’d never used. I purchased a Total Gym, and I was off.

Daily, I strapped my little boy into the baby swing with his bottle, placed my daughter in the playpen, and prayed that they’d each remain content until I finished my workout. First I’d stretch. Then, I’d do a two-minute warm-up, and I was off. In the beginning, I’d walk 20 minutes. Then, I began to vary my routine, walking and running for up to half an hour. Afterward, it was an eight-minute workout on the Total Gym. Simultaneously, I consumed eight glasses or more of water a day. I also counted calories and I cut candy, cookies, cakes, the four teaspoons of sugar for tea, the pound of butter on toast and the cream cheese on bagels from my diet. I replaced them with fruit, fruit drinks, dry toast, unsweetened tea and lots of great recipes from a book I purchased through Prevention Magazine. By spring, I had shed the pounds and was looking and feeling great.

You can be successful with walking too. Just remember that the key is consistency. Good Luck!

LINKS:

BARBARA, arts, educational & cultural consultant: Congratulations! Awaiting the birth of your first child is a unique experience. Everything you do from here on out affects the baby you're expecting. It is easier during and after pregnancy if you begin a fitness program now. This is true for all kinds of expectant moms, even those who are planning to adopt.

Begin a walking program now. The experts claim you'll reap all the benefits in only three hours of walking a week. That's just 30 minutes a day, six days a week or one hour a day, three times a week. Warm-up and cool down before you begin. This should take at least 10 minutes. Flexing and stretching exercises, as well as slow walking, are fine ways to warm-up.

Walking is great exercise and the vitamin D you gain from the sun is beneficial all year long. Walking also reduces blood pressure and cholesterol while improving your circulation. Once the baby comes, the two of you can continue to walk 15 to 30 minutes a day on nice days. If the weather is cold, dress warmly with hats, gloves and scarves to cover your faces. You will still gain the benefits of natural sunlight and feel refreshed after the walking workout. You can also walk in the mall on cold and rainy days.

Check your favorite athletic shoe store, and get yourself a good pair of walking shoes. Consider wearing headsets while you walk. Purchase one or two children's music CDs or tapes. Then, when the baby comes, you can sing-a-long as you walk. This will not only add music to the baby's outing, but also add a personal touch to the time you and the babe spend together.

So, start walking! You'll feel stronger and have more energy now and once the new arrival comes.

HEATHER, athlete and personal trainer: First and foremost congratulations on your pregnancy! Research has shown that women with low-risk pregnancies can exercise safely throughout their pregnancies. In fact, moderate physical activity is considered beneficial for most pregnant women and their babies. Regular, moderate exercise can help prevent constipation and varicose veins, relieve backache, prepare your body for childbirth and maintain overall physical fitness. Despite the benefits of physical activity, it is important to check with your health-care provider before you begin. In addition, there are a few important things that pregnant women should know:

Begin your exercise program slowly, especially if you have never exercised. The most important thing is to listen to your body. If it feels like you are pushing yourself too much, then you probably are. This is not the time to set the new world record for running the mile! As the pregnancy progresses, reduce the intensity level of the exercise. In the last trimester, it may be best to avoid ballistic movements such as jumping or running.

Monitor your heart rate and breathing. Remember the fetal heart rate is tied to your own, so if your heart is racing, your baby's is too. Get a heart rate monitor that features an alarm that sounds when you are in your target heart rate zone. If you feel breathless, which is common during the first trimester, slow down or take a break. Don't forget, the first three months are an adjustment period when your blood volume may initially be too low to accommodate both you and a growing fetus, which can result in breathlessness and faintness.

Avoid exercising at extreme altitudes or in hot, humid environments. Your body temperature affects the baby, and it is critical that neither of you becomes overheated. Don't forget to drink plenty of water.

Be careful not to overstretch. Early in pregnancy, a hormone called relaxin fills your system. This hormone induces hyper-flexibility in the joints and musculature, which allows for the expansion of the uterus and the repositioning of the pelvic floor. It is common for women to strain muscles and ligaments during pregnancy as a result of this new flexibility.

Do your Kegel exercises religiously. The pelvic floor supports the bladder, uterus, and intestines. The added weight of the uterus during pregnancy can stretch out that floor, causing either the intestines or bladder to drop down, which can lead to incontinence. Kegels involve contracting and releasing the pelvic floor muscles, similarly to stopping the flow of urination. Tighten and relax the muscle quickly several times a day.

Finally, choose an exercise that you enjoy. In the first trimester, almost any form of exercise (with the exception of contact sports and skiing) can be undertaken safely. During the later trimesters, running and cycling may become uncomfortable, but again listen to your body. As an advocate of strength training, my pregnant female clients continued with their training routines for the duration of their pregnancies. In my experience, the postpartum recovery period was dramatically easier for the women who exercised compared to those who chose not to participate. Again, check with your physician before undertaking any exercise program.

ELLEN, journalist and anti-athlete: The best advice for exercise during pregnancy involves lifting that fork to your mouth. Eating nutritious foods is key, and I am amazed at how many pregnant women still don't understand this.

It's certainly OK to give in to a craving once in a while. But don’t gorge on chocolate like I did when I was pregnant because the empty calories won’t help the baby and you will have to work hard to get back to a good weight after delivery.

Drinking alcohol or using nonprescription drugs is very dangerous. My mother and her friends drank serious cocktails when we were all in utero, and we all turned out fine. But all the experts warn against this. Maybe my cohorts and I would be rocket scientists if our mothers had been drinking milk.

When I was pregnant almost 20 years ago, exercise was discouraged by our families. Now, as Heather and Barbara point out, we know more about the good effects of exercise, and several local hospitals and exercise clubs offer classes for pregnant moms. Call one closest to you.

There are also literally thousands of books and Web sites that offer advice and try to sell you items. Two that have Philly ties are www.expectantmothersguide.com and www.philly.babyzone.com The Children's Hospital of Philadelphia Book of Pregnancy and Child Care is available at www.josseyboss.com. A stroll down the aisle of the local bookstore or library will yield many titles, and everyone has her favorite. Click on Add Your Own below and share your tips and resources.

HEATHER, athlete and personal trainer: It seems like every time we turn on the news or open a paper, we are surrounded by negativity. The war in Iraq, the slumping economy, and the mystery illness that is claiming innocent lives are just a few of the topics that may be causing us to feel a little uneasy, down or even mildly depressed. While all of these are valid concerns, we must realize that they are out of our direct control.

One aspect that we can control, however, is our ability to refocus our negative thoughts by turning them into positive actions. What better time to get out with family and friends and enjoy the beautiful spring weather? My advice is to incorporate some form of exercise into your outdoor excursion.

My favorite place to go is Valley Forge National Park which offers an extensive bike path with various terrains. It has areas that are paved for rollerblading or a smooth biking, walking, and/or running path. Additionally, other trails exist for a rougher mountain biking terrain. The most convenient aspect of the path is that it extends well past Valley Forge to Pottstown and ends in the Art Museum area. Thus, you can pick it up at any point and experience different aspects. All along the way, there are picnic areas, bathrooms, and water fountains for your convenience.

If being outdoors is not for you, now is a great time to revisit your favorite gym or fitness club. In my opinion, there is no better way to relieve tension while creating lean muscle mass than to hit the weights with a high-intensity workout. Try a new cardio class, or for a truly centering experience, a yoga class may do the trick.

Plain and simple, staring at the television or mulling over the newspaper is not going to make you feel any better. You need to get out and surround yourself with positive people who are doing good things for themselves and their bodies. Remember, exercise releases your body's endorphins which in turn help promote a feeling of general well being. Help yourself the natural way both mentally and physically - get out and get moving!

BARBARA, arts, educational & cultural consultant: When the world starts to get you down, you've got to find a pick-me-up. Believe it or not, even though you may be avoiding it, exercise is a great help. It's also something you can control when your personal life and world affairs seem beyond your control.

Blues signs include:

Most people are affected by at least a few of these symptoms. The challenge is to consider active steps that will help you survive the blues.

Barbara's Blues Busters (named after songs I enjoy):

1. Walkin' In Rhythm! Walk outside every day for 30-60 minutes to get the benefits of natural sunlight. (The sun is a natural source of Vitamin D.) Wear a headset to keep it interesting.
2. Shake It Up, Baby! Daily exercise will make you feel better. Create a varied routine that you can live with.
3. Light of the World, Shine on Me! Open up blinds, curtains, or drapes. Brighten your spirits. Let daylight inside.
4. I Feel Good! Treat yourself to a massage.
5. I Get Misty! Put some moisture in the air. Relax in the shower, use an ionizer and/or a humidifier. Make sure they are quiet models.
6. Let the Music Play! Music is universally therapeutic. Listen to your old favorites. Sample new sounds on headsets at audio shops and bookstores.
7. People Who Need People! Plan to be around people. Go to the mall, deli, market or diner. Host a potluck, theme or card party - whatever! Just go out!
8. Breakin' Away! Take a vacation.
9. Get Up! Get On Up! Don't oversleep. Resist falling into the excessive nap mode.
10. Sugar - Aw, Honey, Honey! Don't pig-out or overeat. Back off the white or simple carbs. You don't have to cut them out totally, just remember that the winter blues tend to bring on a desire for carbs.

For more information, check out: National Mental Health Association | University of Maine Counseling Center | Overview of Light Therapy Products

ELLEN, journalist and anti-athlete: Patrick McGovern of Yardley needed help getting back on track with his exercise program and food plan last fall. So, he sought out SparkPeople, a goal setting system on the Web.

He's one of thousands this year who did so.

If you are one of the many people looking for a catalyst to help change your ways, you might look up this Web tool.

The site offers users a place to set goals, get advice and then share the success. It also has a new feature called the GoalPilot that does require a fee. Check out the site for more details.

Chris Downie.

"In my early 20s, I started combining goal setting and leadership with health and fitness to reach my goals," said the Cincinnati resident. "The results were unbelievable. I ended up having so much more energy that all areas of my life improved --- even my relationships with other people. The extra energy gave me the courage to quit my safe, secure job at Procter & Gamble and start my own company with a friend."

Take note, Doubting Thomases: Chris said he and his partners (he gathered a couple more) sold their company called Up4Sale to eBay in 1998 for a reported $70 million.

So, if the dark days are getting you down, try finding a spark with Downie's program.

Philly area's McGovern, a former marathoner trying to get back in shape, says he hopes the system helps him train in a consistent way so he doesn't end up injuring himself by training too fast.

McGovern particularly likes the food log that he can keep on his desktop. "I find the closer I track what I'm eating, the better choices I make," he said.

The Girlfriends are not control freaks, so we don't want you to get the wrong impression when we say to those of us who are blue at the moment, "Get Control of YOURSELF!" SparkPeople appear to have a good approach.

HEATHER, athlete and personal trainer: With spring upon us and the warm weather not far behind, people are beginning to flock back to the gym in the hopes of shedding their winter weight and sculpting what I like to call their “beach muscles.” The top area that my clients feel they want to work on for themselves and their swim suits is always their abdominal section. One of the many myths in the fitness industry is that one can lose abdominal fat simply by performing a plethora of abdominal exercises.

I hate to disappoint you, but one cannot spot reduce, tone up or flatten their abs through countless abdominal exercises, TV gimmicks, or overuse of health club machines. Everyone has abdominal muscles. However, most are buried beneath layers of fat. Thus getting a lean sculpted body and a chiseled abdominal section begins with a solid nutritional plan. Once you have lost weight over your entire body and cut your body fat percentage down I guarantee that your abdominals will begin to appear.

In terms of exercise, your abdominals are just like any other muscle group. You must work them to failure and give them at least 48 hours to recover between workouts. Many times people feel that they should do 1000's of crunches and all the abdominal machines in the gym every day. This results in an over training situation where not only are you not going to get the results you want but you could also be placing yourself at risk for injury as well.

There are many good exercises to strengthen the abdominal muscles. We begin by pre exhausting our client’s hip flexors by doing a hanging abdominal or a manual resistance hip flexion exercise. This allows for a more focused emphasis on the abdominal section and helps to prevent any cheating that may occur when trying to use the hip flexors instead of the abdominal muscles in future exercises. We then may use the Nautilus abdominal machine, crunches, sit-ups, or a variety of other abdominal exercises. Whichever combination we choose, there are some important concepts that we utilize. When doing abdominal exercises, it is extremely important to remember to pelvic tilt, which means to envision pushing your belly button through your spine and keeping the abdominals flexed to protect the back throughout the duration of the exercise. Additionally, if you remember to pelvic tilt throughout your workout, you are actually working your abdominals throughout the duration of your workout as well.

If you chose to place your hands by your head for an exercise, do not use your hands or arms to place strain on the neck region. As always, it is important to diminish momentum, which means the exercises you choose must be done slowly and without any type of bouncing. Continue with the selected exercise until you can do no more with the exact proper form.

Finally, train your whole body, not just your abdominals. Best wishes in your quest for securing the perfect abdominals, a lean hard body, and a solid nutritional plan!

BARBARA, arts, educational & cultural consultant: Your question dredged up memories from my past. I can hear my dear mother saying, "Pull in your stomach. Pull in your stomach!" It was like a mantra. I got pretty good at doing it too. I could go around all day working, cleaning, walking to the bus stop or whatever else I needed to do with my abs pulled in. Back then, I didn't have a problem with my midsection.

I think that was part of my mother's logic. She knew something it would take me years to learn. You don't have to wait till you've got a problem. "Pull in your stomach" was her way of saying, tighten and train those abdominal muscles and stand up straight. But, that was then, and this is now.

Just like you, I need some help firming my middle, so here are a few suggestions:

1) "Body: 100 Tips for a Better Body," by Carol Morley and Liz Wilde, Time Warner Books, 2001, says "About 80 percent of back problems are caused by weak muscles. Pilates is an exercise that strengthens the muscles through a series of slow, controlled movements centering on the abdomen. It does wonders for a weak back (and saggy stomach) because before every movement, you need to tuck in your pelvis and hold it steady, which means serious middle-body strengthening."

2) Abs of Steel is a great overall video workout. Beginning with a high-intensity aerobic workout, it moves on to abdominal floor exercises.

3) Crunches work if they are done properly. You can find instructions for them in most fitness books.

4) Prevention (magazine), February 2003 article, "Skip the Crunches and Still Get a Flat Belly" by Serene Yeager, personal trainer and contributing editor has over half a dozen flat abs cures or try www.prevention.com So, if you want to look better, stand straighter, avoid low back pain and keep your organs neatly packaged, you are wise to start on an abdominal improvement plan immediately.

My mom had the right idea. Start working those abs now, and before you know it, summer will be here and you'll be ready for it.

ELLEN, journalist and anti-athlete: The latest info I have from the fitness community is the same you heard in gym class: Do your sit-ups.

There's not much new here. But there are some neat tricks for people who have trouble doing situps. Most gyms have equipment that makes it easier for you to keep your feet in place. And many fitness books have alternative positions to do this exercise depending on where you might be hurting or where you might be weak. Heather and Barbara have tips on where to find those resources.

The biggest problem is getting the discipline to do these exercises. I have a colleague at the newspaper who does 50 sit-ups every day. I am very impressed by this. I need a compliance officer, as Heather refers to helpers at the gym.

Any other tips from those of us out there who don't default to just sucking it in or girdles? I'd love to hear from some of you.