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I hope you will enjoy reading this issue and look forward to hearing from you and welcoming you back each newsletter.

In this month's news letter you'll find...

1. Pumping Iron:
   Training Your Way Through Menopause
2. Recipe of the Month
3. Jenny May Recommends

Exercise is important for good health at all stages of life, but our needs change over the years. Menopause can rob women of important bone mass, leaving them vulnerable to fractures. There are ways to take action against the loss of bone mass or osteoporosis and to keep your fitness level from declining during and after menopause. Not only will a good exercise plan keep your bones stronger, it can also help to combat many of the other symptoms of menopause.

Resistance training is recommended for building up bone mass. It can sound intimidating at first. Lifting weights was long considered to be a more manly kind of exercise, but you don't have to be Arnold Schwarzenneger to benefit from a bit of pumping iron. Weights come in all sizes and you can start off as slowly as needed and work your way up to bigger loads.

Not only will the resistance training help to build your bone mass, it will also improve your muscle mass. This will make you less likely to have a fall in the first place, as your legs will be in better shape to keep you standing. Muscle also burns more calories than fat, so the more muscle you build, the easier it will be to maintain a healthy weight after menopause.

Regular exercise is the key to building bone mass and muscle mass. Ideally, you should be doing some training every day. If that's not possible, than a minimum of three days per week is needed for there to be a real benefit. It doesn't have to take all day; just half an hour of exercise will have some effect.

Women who have been exercising regularly during the years leading up to menopause will have a real advantage. Their bone and muscle mass will already be in better shape, so they are starting off stronger. They will also be used to fitting in exercise as part of their lifestyle. This makes it much easier to keep going. They will be comfortable doing the exercises and be able to use heavier weights.

If you are only just discovering resistance training as you reach menopause, it may be useful to seek professional help to get you started. A personal trainer or coach can design a workout that will be easy to follow and that will achieve the desired results. After a few sessions, you may be able to carry on with the routine by yourself.

Working out with friends can also be a great motivator. Knowing that someone else is waiting for you at the gym makes it more likely that you will not miss your regular times. You can offer each other encouragement, and make exercise a part of your social life.

While resistance training should be the focus of your workout after menopause, other types of exercise are also important. Cardiovascular exercise (like jogging, cycling or swimming) will keep your heart healthier and cut the risk of heart disease and stroke. It can also raise your overall energy levels, so if you've been feeling tired or depressed a good cardio workout can often help.

Flexibility is another aspect of your training routine that has health benefits. Working on keeping yourself flexible (which tends to deteriorate with age) will help to prevent injuries. It will also leave you with fewer aches and pains.

Exercise will help you to alleviate a variety of menopausal symptoms, from mood swings to hot flashes. To keep track of how your exercise routine is affecting your menopausal symptoms, it's a good idea to keep a journal. Write in your journal daily, taking note of what symptoms you experienced that day and what activities you did. In time, you may begin to see patterns that will help you to determine which activities have the best effect on your symptoms. Record all of your symptoms, not just the physical ones but also your moods and the state of your sex drive. All of these things can be affected by exercise, but it does differ from one woman to the next.

If you thought that menopause was your body's way of telling you to take it easy, it's time to rethink that plan. Getting off your chair and into the gym could make a huge difference to your health during menopause and for the rest of your life.

If you're in need of a place to start in terms of an exercise program be sure and check out "Menopausal Fitness and You" (if you haven't done so already). It comes with a targeted exercise program and life-like animations to ensure you're on the fast track to fat loss. And did I mention the whole workout can be done right in your living room? So don't delay! There's still time to lose that belly fat before Summers over! Click Here to get started today.

I don't know you, but I love lasagna! And for the vegetarians out there here is a Lasagna recipe that is both balanced and meatless.

If you use whole wheat pasta you'll lower the glycemic load of the meal even more which helps to keep that fat storing hormone -- Insulin -- at bay.

Makes 8 Servings

INGREDIENTS:

• Nonstick spray coating
• 1 lO-ounce package frozen chopped spinach, cooked and well drained
• 2 cups low-fat cottage cheese
• 1/2 cup grated Parmesan cheese
• 1 beaten egg
• 1/8 teaspoon ground nutmeg
• 8 lasagna noodles, cooked and drained
• 1 large onion, chopped
• 1 medium green sweet pepper, chopped
• 2 cups sliced fresh mushrooms
• 2 cloves garlic, minced
• 1 14 1/2-ounce can tomatoes, undrained and cut up
• 1/2 teaspoon dried basil
• 1 8-ounce can tomato sauce
• 1/2 teaspoon sugar

Recipe Directions:

1. Spray a 2-quart rectangular baking dish with nonstick coating; set aside.

2. For filling, in a bowl stir together the spinach, cottage cheese, Parmesan cheese, egg, and nutmeg. Spread about Y3 cup of the filling on each noodle. Roll up, jelly-roll style, beginning at a short end. Place rolls, seam sides down, in prepared dish.

3. Cover with foil. Bake rolls in a 3750 oven about 30 minutes or until heated through.

4. Meanwhile, for the sauce, spray an unheated 2-quart saucepan with nonstick coating. Preheat over medium heat. Add onion, sweet pepper, mushrooms, and garlic. Cook until vegetables are tender. Stir in undrained tomatoes, basil, tomato sauce, sugar, and % teaspoon pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 10 minutes or until desired consistency. Serve sauce over lasagna rolls.

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At GHF, fitness, medical, and nutritional experts will consult with you personally, making sure you are implementing a program that is right for you. And if you need it, you'll have easy, personal access to a sports medicine specialist, who will take your injury, pain, or special limitation into account and help you develop an exercise program that is safe, effective, and free from pain. Click Here Now to learn more about this incredible program!

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Health Thru Fitness LLC, and Menopause-Weight-Gain.com do Not assume any liability for the information contained herein. The information is not intended as an alternative to medical advice, or for medical treatment.

Consult your physician before you begin any new exercise, nutrition or dietary supplementation program.