Q: Hi Melanie. Welcome to KEEPING IT REAL. So, tell us a little about yourself.

A: I worked in corporate America for 14 years until 1998, at which time I resigned to establish Sisters In Shape. While in the corporate setting, I worked in numerous positions including chemical engineer, business analyst, product manager, principle technical sales representative and marketing manager. I am now the President and CEO of Sisters In Shape, working as a fitness consultant, personal trainer, motivational speaker and fitness presenter. I work with various populations including kids, 5 to 12 years old, their mothers and teenagers. [I also work] one-on-one with clients of all ages and backgrounds. Sisters In Shape is currently based at the 12th Street Gym in Center City where I teach group fitness classes including Power Step, Conditioning, Abdominals, and Stretch on a stability ball. I also teach Spinning at the Pennsport Athletic Club in Center City.

Q: Why did you start your business?

A: I started Sisters In Shape after realizing that a heart disease epidemic existed in the African-American community. Additionally, African-American women face a four times higher risk of dying before age 60 of either heart disease or stroke than Caucasian women. Hispanic women are not very far behind. I also have a passion for fitness. All throughout my corporate career, I taught group fitness classes. Towards the end of my corporate career, I also worked as a personal trainer. I continued to acquire professional certifications in the area of group fitness and personal training.

Q: Our topic this week is behavior modification. Often, women want to eat right and exercise regularly, but they have trouble kicking their old eating and exercising habits. What can you suggest to help them stay on course?

A: First, you must commit to getting what you want - a healthier body thus, a healthier way of living. Establish short- and long-term goals that are realistic. When the going gets tough, focus on your goals. Develop a plan to reach your goals whether by doing your own research to educate yourself on how the process works or hiring a personal trainer to assist you in designing a safe and effective program. Understand the process. Execute your program with enthusiasm. Love yourself every step along the way to success. Have faith in your program and confidence in your ability to win. Be consistent. Get a workout buddy if possible. Stay off the scale and, instead, focus on feeling good and getting healthier. The body will come in time. Keep it real! If you truly understand the process, you will know that results do not come overnight. Do not set yourself up for failure by creating false expectations.

Q: What’s the toughest challenge when you first begin a training program? A nutritional program?

A: Part I. Managing expectations and being consistent. You must have a program in place that you believe in since the results don’t come right away. If you have confidence in your program, then you know that you are going in the right direction and the results will come. Thus, you’ll be more willing to stay on course. Part II. Transitioning from foods that you are accustomed to having to foods that are natural, wholesome and better for your health, and changing your eating patterns.

Q: What suggestions do you have on ways to overcome these challenges?

A: Part I. Either team up with a buddy or surround yourself with people who have similar fitness goals so that you can motivate and support one another. Although you may think results don’t come quickly enough, remember how different you are from when you first started your fitness program. If your fitness regime is effective, you should feel and/or see changes within two months. Otherwise, you need to reassess your exercise prescription to make sure you are progressing at an acceptable rate. If not, you may need to increase the intensity of your workout a bit. You will get stronger over time. It is recommended that you increase the weight that you use for resistance training incrementally, five to 10 pounds at a time. Part II. You must keep it real and recognize that if you want results - firm buns and thighs, nice legs and arms and flat abdominals - you must sacrifice having everything you enjoy all the time. Treat your body with love and care and you will reap numerous rewards in the name of good health. Eating a balanced, variety of wholesome foods will keep your body energetic and full of life. You must get adequate amounts of protein, carbohydrates and fats - good fats, mostly. Finally, focus on your goals, and understand and accept what it takes to attain them. Commit to getting what it is that you want.

Q: Is it realistic to think that someone can do this alone, at home, for example?

A: Yes. Some people are sufficiently knowledgeable, self-motivated and disciplined enough to do what it takes to get the job done. If it means being super organized so that time management is really good, then more things can be fit into the weekly schedule, like working out. Just a few key pieces of equipment can make the home an effective workout space. If you need help getting started, use one of the many resources around to design a safe and effective program - after acquiring medical approval from your doctor, of course. You can hire a personal trainer, commit to a program that you believe in from a magazine and acquire the appropriate exercise book or video to suit your needs.

Q: What’s the most common mistake for women who are trying to change their behavior when it comes to working out and nutrition?

A: Using the scale as the indicator of progress. You must be scientific in your thinking and understand that muscle weighs three times more than fat. So, if you are weight training (and you should be), the scale might not go down all the time. It will sometimes, but not all the time. Instead, pay more attention to how you feel and how your clothes fit. As you get leaner with time, your clothes will start to hang on your body better. If you want to be more specific, use a tape measure and record the inches around your chest, waist (at the belly button), hips (at the widest point), thighs (a set number of inches above your knee), and arms (a set number of inches from the shoulder joint.) Do this every two months, and you will see an improvement if your fitness program is effective and you’re executing it consistently.

Q: What role, if any, does mental readiness play in the ability to stick with an exercise and nutrition program you’re starting?

A: What a great question. Mental readiness plays a major role in the ability to stick with an exercise and nutrition program. Staying committed to a fitness program takes mental focus and determination to reach your goals. This requires a constant self-assessment and a strong desire to be the best that you can be mentally, most of the time. I feel that what really helps is, once again, keeping it real. For instance, you should build a reward system into your nutrition program so that you do not feel deprived, and you stay motivated. Pick one day to reward yourself every week. On that day, have those things that really make you happy. In terms of cardiovascular and strength training exercises, consistency is the key to optimizing the benefits from these activities. Cardio conditioning exercises should be performed three to five times per week for 30 and 60 minutes at a moderate intensity. Strength training exercises should be performed one to two times per week for 45 to 60 minutes.

Q: How do you stay in shape?

A: I have a fitness formula that includes cardiovascular conditioning, strength training, stretching and alignment, healthy eating and adequate sleep. I perform cardio four times a week, strength training two times a week, stretching and yoga twice a week, and I have a healthy, balanced, low-fat eating program based on whole foods. However, one day per week, I allow myself to have whatever I want.

Q: What Web sites or other references do you recommend for people trying to get into shape and eat right?

A: I would encourage people to find a program that they truly believe in, and make sure that it is something that can be done for the rest of their lives. Quick-fix fad diets and or diet pills cannot be sustained, so you generally end up in a worse position than when you started. Additionally, I would encourage people to seek a balance in their fitness program to include good nutrition, proper rest, cardio and strength-training exercises and stretching. Be sure that you understand the process, be patient, and have faith and confidence in your ability to win. There are numerous magazines, books and videos on the market that can be very useful. Just remember to get your doctor’s approval, and ease into your fitness program so that you do not get injured or excessively sore. The Sisters in Shape Web site has a lot of information on the various components of a complete fitness program under "Mel’s Bayou."