Enjoy!

With the national joblessness rate at 9.5%, a 26-year high, many women are looking for a good job these days. Even if you’re not looking for a job, you probably know someone who is. And with rates this high, you should also consider what it will take to keep your job or maybe impress your boss to get that promotion.

Having had many years as a hiring manager, I personally know that first impressions count a lot. You should keep in mind that an employer will make decisions on you based not only on what you say in your interview, but your body language, as well as your attire. That first impression happens within the first 30 seconds of contact! Since hiring managers know nothing about you, your attire reflects your socioeconomic status and can actually impact your salary offer. If you look like you really need a job, any job, you will not get the job. It’s your responsibility to convey to the employer that you will be an asset and hiring you would benefit the company, not the other way around!

You should consider putting some effort into the perfect interview outfit and here are a few guidelines:

Do your homework: Research the company you want to work for and learn what the company values. Try to match that theme with your outfit. They need to instantly visualize you in that position.

Interview attire no-no’s: Don’t wear open-toed shoes, mini skirts, sleeveless tops, obvious trends and labels, or too much skin. And don’t ever show cleavage!

Style: Do wear professional clothes that are somewhat conservative, but yet shows your personal style. This shows creativity as well as personality and confidence.

Details: Please make sure all your clothes are pressed and clean. Your handbag should look nice as well as your shoes. Buy a good bag; you don’t have to spend a lot, but these little things show the employer that you care about details.

Hair/makeup: Keep your make-up on the conservative side as well, but definitely do wear some make-up to look polished. Get a good haircut and put some effort into styling your hair for the interview. Your nails should be at least clean and well-manicured. As a rule, if you feel ashamed of your hands, fix them!

Always remain on the traditional side with your interview dressing. You want to convey that you respect the interview process and are eager to land that position.

Whether you’re looking for a job, or trying to keep the one you have, looking great is always going to be to your obvious benefit.

The choice is always yours, make it a good one!

~ Lani

A Special Offer

For my Portland, Oregon clients, Etcetera is back in town and will be available in a private trunk show on February 15-22^nd!

You will receive a 1-hour customized fashion consultation as a gift ( $50.00 value) just for scheduling an appointment to view the private showing with no purchase necessary.

To receive an invitation or if you have questions, please email: Lani@BackStagewithLani.com and visit Etcetera.com and click on “Looks”, to view the full collection.

by Erika Weisensee

In the 2008 movie “27 Dresses,” Kathryn Heigl’s character Jane is “always a bridesmaid, never a bride.” She has kept all of those dresses, and in a memorable scene, she tries them all on. Some are hideous and some are just hilarious. I, too, have been a bridesmaid several times — seven. I have saved all of those dresses and keep them in a back closet with other special garments that I will probably never wear again. They are next to my wedding dress and a Hawaiian sundress that I bought and wore on our honeymoon.

None of the dresses were hideous or hilarious, but I liked some better than others. There was the slinky black one meant for someone who can rock a deep-V. And there was the sage green, raw silk number meant for a girl who doesn’t sweat like a marathon runner in silk (it was August!). But, I actually liked the lavender dress I wore for my sister’s wedding. For my friend Michelle’s wedding, the most recent, I got to pick the style, and that plum-colored dress fit better than any of the others.

I didn’t love any of my bridesmaid dresses, but I do love what they represented — momentous occasions for seven people that I truly love. Those seven brides are seven of the most important people in my life: My sister, my cousin, my sister-in-law, and four wonderful friends.

After all, being a bridesmaid is an honor and wearing a dress that someone else picks out for you that you will probably never wear again is part of the experience. For my own wedding, I chose lovely light blue dresses for my eight bridesmaids. I can’t tell you what happened to those dresses, but I doubt they’ve seen any cocktail parties.

I have no plans for my dresses. If my nieces want to play with them in a few years or wear one of them for a “vintage” Halloween costume that will be just fine with me. Until then, they will remain in that closet with other sacred garments, gathering dust and triggering fond memories.

###

Erika Weisensee, a writer and native Oregonian, lives in Milwaukie and teaches journalism and communication courses at the University of Portland.

by Sandy Coughlin
The Reluctant Entertainer

“Do what you’re good at and everything else will fall into place.” -Willnett Crockett

My daughter, who I’ve been writing about in this column for over ten years now, just got her drivers’ permit. I took her to the DMV yesterday and watched her take her written test. We high-fived and jumped up and down when she passed. And then we went driving around a parking lot. My baby is not a baby anymore.

My son, who I’ve also been writing about for over ten years, just got mad at me for the first time for walking into his basketball practice to pick him up. Apparently that embarrassed him. Apparently I should’ve waited in the car even though practice had gone fifteen minutes over. My baby is not my baby anymore.

(In case you’re wondering if time flies…yes, it does.)

So I’m now working on letting go, something I have no desire to do whatsoever.

What I want is for my kids to stop growing up. What I want is for everything to stay the same, for just a little while please. What I want is for neither of my kids to know how to drive, for both of my kids to light up when they see me.

Because here’s the thing. I remember growing up and moving out. I remember saying goodbye to my mom when I went off to college and how she clung to me a little longer than I clung to her. I know the feeling of no longer feeling, at the ripe old age of 19, that I needed her as a mother figure anymore. That I was all set, good to go.

And I am so not ready for my children to feel that way about me. I know it’s inevitable. I know it’s natural. But I don’t want it.

But even though I don’t want it, and even though I may fight it emotionally and deep down and with my friends, I will walk through intentional acts of letting go with my kids. I will take my daughter driving, a lot. I will smile when she slams on the brake and I will ask if she wants to around the parking lot one more time. I will not walk up to my son when he’s with his friends. I will smile from across the room, but stop yelling “go, baby!” when he gets the ball during one of his games.

In other words, I will start stepping back. I will start handing them the keys in all areas of life. It will kill me, but I will do it. Because that’s what mothers do.

Elisabeth K. Corcoran, 2012

Elisabeth is mom to Sara (15) and Jack (13). She loves spending time with her kids, her friends, reading and writing. She is the author of At the Corner of Broken & Love: Where God Meets Us in the Everyday (Westbow), One Girl, Third World: One Woman’s Journey into Social Justice (Kindle, Amazon), He Is Just That Into You: Stories of a Faithful God who Pursues, Engages, and Has No Fear of Commitment (WinePress), In Search of Calm: Renewal for a Mother’s Heart (Xulon), and Calm in My Chaos: Encouragement for a Mom’s Weary Soul (Kregel). All these books can be purchased on Amazon.com in paperback or Kindle.
Visit her website at www.elisabethcorcoran.com and her blog at http://elisabethcorcoran.blogspot.com/.
You can follow her on Twitter at ekcorcoran or friend her on Facebook at http://www.facebook.com/people/Elisabeth-Klein-Corcoran/1301703500.
Watch Elisabeth and her friends spread hope through Africa with Samaritan’s Purse at http://www.vimeo.com/7919582.

So here is my goal for the year: just be awesome.

Sign courtesy of my moms’ group: our meeting today was about dreams for the new year, and we all had the chance to make these beautiful signs.

“Society is getting ruder.” Every now and then, I hear someone say those words, and it always makes me sad. Clearly, there is some truth in that statement. I see people texting and talking on cell phones in all kinds of inappropriate places; handwritten thank you notes are becoming almost as rare as letters; and it is just amazing how many people don’t RSVP. But, what I dislike about the statement “society is getting ruder” is that it just sounds so inevitable—so absolute. When, of course, we have the power to buck the rude trends of the 21st Century and be models of modern politeness.

Here are some common etiquette mistakes and how to avoid them:

Talking on cell phones in inappropriate places: If at all possible, avoid talking on cell phones in enclosed spaces where it may disturb people around you, such as public transportation, restaurants or coffee shops. Silence your phone during meetings, appointments and meals. The rudest cell phone behavior I’ve seen lately was a woman who continued her conversation while ordering a Subway sandwich.

Inappropriate texting: People are texting just about everywhere these days. Avoid texting in any setting where your attention should be directed elsewhere. This not only goes for driving but also during meals, performances and in classrooms.

Not RSVPing: When invited to an event that requires an RSVP, respond as soon as you can. If you don’t know whether you can attend, discuss it with the host. Sometimes a “maybe” response is okay for a birthday party, but usually not for a wedding.

Dressing inappropriately: Clothing DOES make a statement and can certainly make the wrong statement. When in doubt about what to wear to an event, ask the host or someone else attending. If you don’t know, etiquette experts suggest dressing up rather than down.

Not sending a thank you: While emailed thank you messages have become acceptable in some situations, a handwritten note is still the most sincere way to tell someone you appreciate her/ his kindness.

Not introducing people: Introducing people used to be considered an important social skill. Taking the initiative to introduce people who do not know each other can help alleviate awkwardness and is just a nice thing to do.

For contemporary etiquette tips and suggestions for nearly every scenario, visit www.emilypost.com.

### Erika lives in Milwaukie and teaches writing at the University of Portland.

The Damage of Thinking Errors…Part One
Chantelle K. Dockter MA
Licensed Professional Counselor
CCCOW

Question: I find that I am very sensitive at work or out with my friends if people are talking one-on-one near me, but not with me. I assume they are talking about me and it makes me increasingly paranoid. How do I stop this?

Answer: Assuming is just one of many thinking errors, or thoughts that are negatively misleading. Thinking errors are almost always damaging in one way or another. Sometimes thinking errors are referred to as mistakes in thinking, or cognitive distortions. It is important to be able to become aware of, identify, and then challenge thinking errors. I will go over a few of the most common thinking errors in this article, and go over a few more in next month’s article.

Let’s start with taking a look at assuming, since that is what our question brought up. Assuming falls under the thinking error of Jumping to Conclusions. This is where we assume something negative where there is no evidence to support it. There are two specific sub-types, known as mind-reading and fortune telling.

•    Mind-reading. This is where we assume the intentions of others. We draw a conclusion in our heads about what someone else thinks or their motives, and run with it without checking in with them to confirm or rule-out our assumption. We determine that we know what others are thinking of us. For example, thinking “my boss didn’t smile at me in the meeting, she must be mad at me” or “I haven’t heard from my friend Janet, she must not want me as a friend anymore”. To combat this, we should ask ourselves, “How do we know that…”. Come up with any supporting facts (usually there are not any) and then check in with the person. Nobody can read anybody else’s mind!

• Fortune Telling. This is where we assume that events/situations will turn out badly, although we don’t have evidence that this will happen. A prediction of what will come becomes a fact to us, even without the event happening yet. For example, assuming that a difficult conversation that needs to be had with a friend will go badly, or end the relationship, when there is no supporting evidence for this. Oftentimes this thinking error keeps us from action, because we talk ourselves out of what we need to do because of what we have forecasted. Again, look for supporting evidence, or lack thereof. Try to challenge the negative thoughts of what “will” happen, to a balanced look at what “could” happen, both positive and negative and prepare yourself for either result.

Another common thinking error is that of Magnification/Minimization. This Where we exaggerate negatives, and understate the positives.

•   Catastrophizing is a way of magnifying a situation, making it much bigger than it actually is. The word “impossible” is often used, or “I can’t handle it”, rather than just not liking it or feeling comfortable with it. For example, “If I have to give a speech in front of my class, I will just die. I will pass out, or get sick and everyone will think I am an idiot and my college career will be over”. By catastrophizing, we make a situation too big for us to handle or resolve, and therefore often don’t take responsibility for the behavior. When faced with this, do a reality check. How big a jump are you making from something being undesirable to it being unbearable? What is the good that can come from the situation, not just the bad?

• Minimization is where we make the problem seem smaller than it actually is. This is often done in an attempt to avoid being accountable for a behavior. For example, “I was only 15 minutes past curfew” or “I only smoked a little pot”. Usually others will give feedback about our attempts to minimize, as we often use them to get out of trouble. Be open to other’s feedback, and willing to take an honest look at behavior if it is brought to your attention by those who know you best.

Next month we will take a look at a few more common thinking errors. In the meantime, do yourself a favor and check in with your thought processes as you encounter different situations. You may be surprised to find some thinking errors that have wormed their way in…but rest assured, you do have the power to kick them out!

Written by,
Chantelle K. Dockter, MA, Licensed Professional Counselor
Associate of Christian Counseling Centers of OR & WA, cccow.org

If you’re like a lot of people, you have a room in your home that could really use a makeover, but you haven’t done anything about it because you don’t know WHAT to do about it. You need direction, but don’t know how to find it.

The simplest way to set things in motion is to use something you absolutely love as your inspiration. This could, literally, be anything at all. Maybe you have an area rug with some great style.  Maybe you have a souvenir from an unforgettable vacation. It could be that flirty, floral party dress in the closet.  (One of my favorite commercials featured a woman who loved her cat so much, she took some fur to the paint store to have it matched!)

Let’s say your inspiration piece is a painting you could stare at all day.  Analyze what you like about it and base your room on this. Is it the subject matter that you love? Is it a color that you can get lost in?  Does it put you in a specific mood when you look at it?

Now take your answers to these questions and work them into your room.

First, what are the colors you like best in the painting?  Pick two or three of those colors and use them in different intensities and textures all around the room – - maybe one color for your walls and upholstered furniture, another color for your throw pillows, your carpet, curtains, etc.

Back to that painting. What color is the picture frame? If it’s a wood-tone, use that same wood for an end table or cabinetry.  If it’s a metal, use that metal in a lamp base, drawer pulls or plumbing fixtures.

What is the painting’s subject matter and how does it make you feel? If it’s a beach scene for example, pull in a couple of beach-y accessories like a bowl of sea shells or an arrangement of grasses.  Just know your intentions for the room.  If you want a serene getaway, don’t go overboard with the props (oops, sorry about the pun!).  Keep it subtle to keep it classy.  However, if you’re going for an adventurous, tropical island kids playroom, go for the gusto!

Find your inspiration and use its color, subject, and mood in your room to express who you are.

If  I can help with your design question or project, contact me via my website (www.julienolta.com).  I also offer free design classes.  Invite a few friends over to learn how to use color and get your design questions answered.  I’ll bring dessert!

Julie
Find me on Facebook: www.facebook.com/JulieNoltaDesign

(Photo via Architectural Digest)

Visit msnbc.com for breaking news, world news, and news about the economy

Here we have an ordinary mom, Adele Enerson, who turned scenes of her sleeping baby into fun and creative dreamscapes. She created a blog for her friends and family, called Mila’s Daydreams and that is when it all went viral. Now Adele has a book of her photos.

more below

Old Rules, New Rules
by Lani Grass
Backstage with Lani

Let’s face it, many of us think we already know a lot about fashion and have heard it all before… But no matter how much we think we’ve learned about style in the past, if we keep using all the same fashion information, it’s definitely going to outdate us.

Let’s compare!

Old Rule: New Rule:

OLD: Always match your handbag to your shoes.
NEW: Too much matching will outdate your look.

OLD: Metallic pieces are for evening only.
NEW: Metallics are for day as well. They‘re the new neutral.

OLD: Stockings should be flesh toned.
NEW: Shoes should be flesh toned, legs should be bare.

OLD: Don’t wear cheap jewelry.
NEW: Faux jewelry is “In” and can be fabulous.

OLD: Never mix two different prints or patterns in the same outfit.
NEW: Mixed patterns look great when the color tones match.

OLD: Don’t wear white after Labor Day.
NEW: Wear white in the winter and black in the summer- so fresh!

One of the easiest ways to look updated is to loosen up! There are a few professions that wearing a suit definitely is the norm, but in many of today’s workplaces, the new norm is called “business casual.” This doesn’t mean that you can wear ripped jeans, shoulder-baring halter tops or tight message T-shirts, but it does mean you have a lot more freedom in the workplace to be more casual. The modern way to dress is much less conforming; less strict.

By dressing less matchy-matchy, you’ll even look younger! Imperfection looks so much better and makes you feel so liberated. Take that beautiful suit and break it up. For instance, wear the suit jacket with jeans and a sexy top underneath with strappy sandals to a dinner party. Wear the slacks with a cardigan twinset, metallic pumps and bold earrings and you’ve got another great outfit!

Every season, the fashion industry is going to serve up the new trends. Some of them are great, some of them silly and some are just plain crazy-looking. Your job is to figure out which trends you will wear and what works with your wardrobe. I work with my clients to help them figure out their style so they can recognize what works for them when they see it!

We’re on the cusp of 2012 and it’s time again to look at your closet and figure out what’s hot and what is not. My job is to educate you in all things style and help you find your personal best.

The choice is always yours, make it a good one!

~ Lani

P.S. If you like this blog, please share it with your friends so they can sign up too!

My husband and I have a favorite Mexican restaurant—a place so warm and family friendly and reliably good that we go there all of the time. The owners know us by name and our son is always happy there, munching on their delicious tortilla chips. About a week ago, we stopped at our place (Cha Cha Cha in downtown Milwaukie, Oregon); we ordered take out at the counter and sat down to wait for our food. But, the restaurant was different that night. The chairs and tables were pushed to the sides to make room for a dance floor in the middle. People were dancing. They were dancing the Salsa, and it was a joyful scene.

Next thing I knew a friendly man was asking us if we had ever danced the Salsa. Next thing I knew he was taking my hand and leading me on to the dance floor. Next thing I knew my husband was smiling and encouraging all of this. He looked relieved that he wasn’t being pulled on to the dance floor, but then a woman took him by the hand and we were both getting a little lesson in Salsa dancing basics. It turns out our restaurant has started Salsa Sundays, a social event for people of all ages. I attended a second time last Sunday and had a great time, not to mention a really good workout.

Throughout the world, dancing is a form of cultural expression. Dancing is healthy, fun and joyful—a great way to meet people and great exercise, too. I personally know many friends and family members who benefit from dancing. Clubs, community centers and dance studios offer instruction for people at all skill levels. Gyms even integrate dance into their exercise classes. From country line dancing to swing dancing, there is a dance for everyone.

I have never considered myself a good dancer, but I’m open to learning. After all, as Keith the cheerful Salsa instructor said to us the other night, “The only thing you can do wrong here is not have fun and not enjoy the music.”

### Erika Weisensee, a writer and native Oregonian, lives in Milwaukie and teaches journalism and communication courses at the University of Portland.

Valentine’s Writing Contest — $150 in prizes

Oregon Women’s Report is hosting an exciting Valentine’s Day writing contest with three $50.00 cash prizes for the three top winners. The contest theme is “love” and covers a wide spectrum of ideas from family, kids, relationships, advice, romance to friendships. Articles can be about life lessons, memorable family moments, acts of kindness, friendship, calls to community service and other love related topics. Original or previous written material is accepted. Poetry is also accepted.

Now is the time to dust of that great article you never submitted , re-open your old college creative writing papers or peek at that journal entry that recorded an important life moment perfectly. Turn your thoughts into something that can be seen and appreciated by others while earning $50.00 to splurge on whatever you wish. Most of all, you will have fun expressing yourself.

Deadline: Friday February 10th.

Feature: Articles will be featured during Valentine’s week.

Requirements: Writers must be from the NW. Articles can be previously published, personal blog articles and even former contest winners. No size limits, but shorter articles (350 words or less) are preferred but not required. No age limit. Please limit entries to three submissions. Submit all articles and questions to oregon[at]oregonreport.com with subject line “Valentine Contest”. Please provide your name (or pen name) along with the town you are from. If you have a title, blog, website or business you wish to associate with your name with, please include that as well. List the best way to contact you.

Special Request: Please email, Facebook & Twitter this announcement to your writing friends.  You know who they are.

— Oregon Women’s Report is one of Oregon’s largest online women’s magazines, reaching over 4,000 unique women visitors every month. Women’s Report is dedicated to providing a fun and encouraging place on the web for Oregon women to share and inspire each other.

(OWR reserves the right to make changes, adjustments to rules and requirements as deemed necessary)

What does an accomplished life look like to the outsider? Oodles of cash? Multiple homes? Being able to send each child to an esteemed college? Or is it something more intrinsic? Something less discernable by the naked eye?

As you might imagine, I would wholeheartedly defend the latter definition of an accomplished life. Unlike what much of the media, music videos, pop celebrities would have us believe, an accomplished life if one that is in step with the values each of us believe is most important, being able to successfully live up to our true potential which is different for every single individual and the ability to create a legacy that contributes to the world each of us will someday leave behind.

With that said, below are the six essentials for living a truly accomplished life:

1. Be Courageous

In life, to pursue the life you most desire, it will take courage, risk and strong belief that you are worth tackling the unknown. It is easy to stay on the path that others have followed, but when you listen to your heart, when you realize what it is that you want and what should be done, you must be courageous enough to take action even if the path won’t be easy.

2. Continually Seek Wisdom

Never stop learning.  Always choose to be a student in this classroom of life.  There are lessons each day just waiting to be absorbed.  Open yourself to the belief that whatever happens during your day is an opportunity to become a better version of yourself. And if you choose this philosophy, you will always be able to find energy to seek out a better life for yourself.

3. Be Nurturing

Show compassion – to children, to adults, to animals, to the community, to the world in general. Provide guidance whether it be with your words or by setting a positive example. Grow a garden. Plant a tree and watch it grow into it’s full maturity, so that you might sit beneath it protected by its shade on a hot summer day.

4. Give More Than You Take

Choose a life, choose a job path, choose a daily attitude that is contributing to the society, the community, and the relationships you are involved with in a positive way. Always be mindful of your attitude because giving doesn’t always have to involve material possessions, but also includes the energy we project out into the world.

5. Practice Integrity Even When No One is Around

Be honest. Pay your taxes. Be faithful. Uphold your promises. The life you desire to live will not be enhanced with the immoral shortcuts, but in fact will be complicated tremendously.  As Mark Twain reminds us, “It’s much easier to remember the truth, than a lie.” Make your life easier and enjoy much more peaceful nights sleep by simply acting with integrity.

6. Be Cognizant of History

In order to make decisions as you move toward your goals that you wish to enjoy in the future, you must be aware of the past.  Being informed, doing your research and overall, just being savvy and eliminating as much ignorance as possible, will always be a favorable decision when it comes to living your most accomplished life.

This week, take some time and sit down to evaluate if your life does indeed incorporate these six essentials.  The good news is, true accomplishment doesn’t arrive in our lives when we bring home the award or when the outside world recognizes our success, but instead when we have been honest with ourselves, when we’ve dug into and given it our best and lived up to what we know is possible (and often we surpass this, which is a wonderful surprise). Have confidence in yourself that living a life of true accomplishment will soon be your new reality, if it isn’t already.

Images: (1) thelovelyrose (2) heartbeatoz (3) Sart(re)orial

The long-term goal of exercise is to make it an integral part of your life. The challenge after getting started is to keep going and to stay motivated. Regular exercise should become a routine, but not routine! Varying your workout not only leads to physiological improvement, it can also help to stave off boredom.

Last week, I introduced the F.I.T.T. Principle (frequency, intensity, type and time) as it applied to beginning an exercise program. Whether you are just into the second or third week of your New Year’s resolutions or are a veteran exerciser, this principle applies to you. As a new exerciser, instead of looking at the whole year ahead, think one month at a time and renew your resolve each month by adding or changing an exercise. As a veteran exerciser, renew or invigorate your routine if it’s been the same for awhile. Here are some reasons why and some tips on how to make some changes.

Why is it good to vary your fitness program? First of all, you have many muscles that need to be exercised and you can’t do them all if you exercise the same way every time. Changing your exercises helps to reduce the risk of injury and to prevent overuse of any one muscle or muscle group. Cardiovascular exercise increases your endurance. By increasing the intensity of those exercises, you increase your endurance and fitness levels. Likewise, weight training increases your strength. By increasing the intensity of your resistance training, you will strengthen the specific muscles you are working. The flexibility or stretching component of exercise increases your range of motion and your ability to stretch your muscles. Increasing the intensity or duration of your stretches leads to increased flexibility. That’s why if you have been doing the same routine for a long time without change, you may feel like you are in a rut or that your workout is monotonous and boring. Be forewarned. Varying your workout may increase your risk of enjoyment!

So what are some tips on how to add change and challenge to your workout? A good framework is to use the F.I.T.T. Principle. Mix up the frequency, the intensity, the type of exercise and the amount of time you do it. For instance:

1. Try a different type of cardiovascular or aerobic exercise. If you are a jogger, try an
indoor or outdoor bicycle, a cross-country ski machine or swim some laps. Train for a
triathalon!

2. If you exercise three days a week, add a day or two to your aerobic workout and try
a new exercise on those days. Take a class in Irish dancing!

3. Add ten to fifteen minutes to your aerobic workout each session. Add an extra mile.

4. Learn a new stretch or two for your major muscle groups, your legs, arms or back or a
variation of a stretch you’ve been doing. Take a ballet class!

5. If you do your cardiovascular workout five days a week, alternate days between a
harder and easier workout.

6. Allow yourself a rest day or two each week.

7. Increase your resistance or weight training from two to three days a week but leave a day in between your weight workouts if you’re doing the same muscle groups. Learn some new resistance exercises and try not to let more that three months go by without increasing your specific weight training exercises. Read a book on weight training or sign up for a class.

Let me end by giving you a resistance training exercise. It’s the one I am doing in my picture. It’s called a shoulder press using free weights. To add a challenge, sit on a stability ball while you do it. If you’ve never used a stability ball, try one out. Take a class or rent a video. They are great for core stability training, good for your back and are a lot of fun.

Equipment: Hand weights. Stability ball (if using)
Muscle Group: Shoulders/Back/Core

You can do this exercise standing-up, or sitting on a chair or stability ball. If you are seated, keep your hips and knees at 90 degrees. Sit with neutral posture, bringing your abdomen in towards your spine. Bring your weights to shoulder level, palms facing forward. Without locking your elbows, fully extend your arms toward the ceiling and slowly return them to your shoulders. Do not tense your neck or arch your back. Do 1 – 3 sets of 8 – 12 repetitions.

Get fit. Stay fit. There are many roads that lead to fitness. Try a variety and enjoy yourself along the way.

Yours in fitness,

Olivia C. Rossi, RN, MSN
Certified Clinical Exercise Specialist, ACSM
Certified Personal Trainer, ACSM

This Target advertisement above (and Nordstrom ad) featured 6-year old Ryan (far left) who has Down Syndrome. This ad broke barriers and turned heads. It also caught the attention of a father who has a Down Syndrome son and more dangerously the dad has a blog called Noah’s Dad. The father promoted the Target ad and it went viral. His story story below.

Noah’s Dad Working to Change Down Syndrome Attitudes: MyFoxDFW.com