I come from a long line of strong women. My great, great grandmother in Poland was a chicken plucker, which apparently was quite the impressive career path back in the day. My mom managed to juggle three of us in diapers at the same time before working full-time at the family deli, back when many of her contemporaries focused exclusively on carpool and mahjong. Spending a lot of time writing in front of my computer sometimes pales in comparison those these pioneers of my DNA.  That’s one of the reasons I enjoy lifting weights so much. The process of picking up a heavy metal object for three sets of 15 reps each somehow makes me feel strong.

Strength, though, isn’t just about being able to get all Incredible Hulk-like and lift a car with your index finger or karate chop a concrete block. (Though admittedly it would be cool to do both.)  I believe it is also a state of mind. Take the survivors of the recent tornadoes in Missouri and Alabama. I’ve seen interviews with people who lost everything and rightly demonstrated their grief – but then they moved on to help neighbors cope. While I don’t know what’s happening in Maria Shriver’s daily life, it took strength for her to appear on Oprah’s farewell special as news broke about the former Governator’s indiscretions.

The act of asking for help from others can also take strength. Realizing that you need support in losing weight, encouragement to pursue the career of your dreams or seek counseling to gain better self-esteem are all major milestones on the road to wellness.

What makes you feel strong? How do you help others recognize and/or gain their own strength?

Some people go from rags to riches, while others skyrocket from obscurity to fame. In the case of Scott Thomson, the path wasn’t as linear. He evolved from teenage athlete to fat man and then health enthusiast. Today the successful weight loss “loser” shares the scoop on wellness in the real world at Your Inner Skinny.

With the help of a whole lot of beer and pizza, the 5’11” overachiever went from 155 lbs. at age 18 to topping the scales at 265 lbs. by 20 years old.  While that kind of weight gain sounds fine if you’re packing on muscle for the World’s Strongest Man Competition or a new action hero movie franchise, it doesn’t work so well for a future web site designer and developer. Finally a reality check from friends and family served as his wake up call.

Scott dropped 40 pounds initially by making some changes to his eating habits and starting to exercise.  Influenced by a few muscle-heads at the gym, he started lifting weights galore while ignoring cardio – a classic recipe for a weight loss plateau.  Motivated by the end of a long-term relationship, he adopted a balanced diet and workouts while redefining his views on health. The result was a 100 pound weight loss by 2007. Today the Canadian is lean and toned at a muscular 180 lbs.

But the journey didn’t stop at that point. Scott decided to share his experiences to help others achieve a healthier life too. “During my own weight loss, people told me that I had to eat perfect every single day of my life and hit the gym seven times a week to become and stay healthy.  I knew this wasn’t true,” he says.  “I started my blog 18 months ago because there wasn’t anything like this around for me at the time when I really could have used it.”

A self professed “social media whore,” Scott blogs, uses Facebook, posts videos on YouTube and tweets like it is going out of style. From its beginnings as a place to vent, Your Inner Skinny has grown into an entertaining health and fitness website and hub chock full of recipes, workout routines, candid advice and more.

In addition to his weight loss success, Scott is also the survivor of a serious motorcycle accident who deals with pain on a daily basis.  Inspiring people is what keeps him going. Last December, he received an email asking for help from a follower, the father of two young sons who now approached nearly 300 pounds after a lifelong struggle with extra weight. Providing support and encouragement via email and Twitter, Scott reports that his new friend has changed his diet, gotten back to the gym and feels great.

In addition to his day job, Scott is also studying for his Fitness Theory and Personal Training Specialist certifications. From posting the Video Diary of a Fast Food Fool to teaching you how to use snow as a workout, he makes losing and keeping the weight off fun.

What is the biggest challenge you face in maintaining lost pounds?  Have you ever experienced a large weight gain like Scott did in a relatively short period of time – and if so, how did you handle it?

Sure, we are what we eat. But in a world where people dress for success, understand there’s only one chance to make a first impression and recognize that clothes make the man (and woman), it is easy to define ourselves by our attire too – even at the gym. And donning an over-sized 1997 Bon Jovi concert t-shirt and baggy sweatpants instead of items that fit can actually hinder your workout.

It is tempting, especially at the beginning of a weight loss journey, to try to hide your size with extra large clothes. That’s what I did, appropriating a discarded pair of guy-sized shorts from my ex and a huge college sweatshirt for my first foray into an exercise class. It turned out those extra layers just restricted my movement and confidence. The benefits of dressing to sweat are mental and physical. Just ask Kimberly Linton, MBA, CPT, who is known as DC's Toughest Trainer.

“Proper gym attire is a must for comfort and performance,” she explains. “I’ve seen many ladies with the wrong type of exercise bra shying away from certain equipment and exercises to avoid bouncing. Feeling confident in your clothes creates a positive mental attitude which is necessary for working out. It is part of an individual’s transformation into a healthier person.”

Want some tips on dressing for exercise success? Kimberly shares this advice:

1. Treat yourself to a new gym outfit each time you hit a significant milestone. It is a great, positive way to stay motivated.
2. Emphasize your best attributes and tone down the ones you're still working on. Feel like you’ve got too much junk in your trunk? Instead of buying tight fitting spandex crop pants, go with something looser and highlight your toned arms.
3. Look for clothing that is flattering and makes you feel good. Invest in great support bras or fitted tanks that will help create a more sleek appearance.
4. Consider shopping around brands. Each has different sizing and fit. Keep it simple--you want clothing that will hold you in and up!
5. Don't go cheap when it comes to any gym wear. You are going to be using it often and want to make sure it holds its form up to numerous washes.  

 Does the way you dress for exercise impact your workouts? Have you changed your gym attire in the past few years, or plan to do so in the future?

The power of smell can be irresistible in triggering hunger. Like a trifecta of temptation, the scent of crispy bacon, chocolate chip cookies right out of the oven or freshly-made popcorn can crack the resistance of even the most stalwart of healthy souls. Typically, it’s not that hard to avoid their allure – don’t keep these goodies in your home or pass by a movie theater lobby or mall bakery kiosk with the appropriate amount of caution. But what happens when smells that make you hungry assault you at work?

A reader requested insight on this topic. Committed to making healthier choices, she has learned to withstand the wafts of popcorn emanating from the employee break room every afternoon. But now a co-worker has started preparing bacon in the communal microwave each morning. The smell permeates the hallways and it is driving her crazy. Before she takes a chainsaw to the offender’s desk or throws a tantrum in the Human Resources department, I sought guidance on her behalf from nationally recognized etiquette expert Mindy Lockard aka “the Gracious Girl.” 

“If you are sitting at your desk getting angry about the person eating bacon, chances are that you’re not going to be able to make eye contact with them later during a meeting,” notes Mindy.  She recommends starting from a place of mutual respect. Graciously communicate the impact the bacon is making on you in a face-to-face discussion. Chances are good that the bacon lover has no idea about the repercussions of their breakfast choice.

If possible, she advises that you prepare for the olfactory assault in advance. If this happens at a set time each day, take a break and walk outside of the area. Bring a healthy snack to counteract the bacon smell. Heck, you could even diffuse its impact with air freshener spray, but that might annoy others nearby.

Worried about the endless boxes of Girl Scout Cookies currently invading work spaces or other treats people bring to the office?  Gracefully declining goodies is all about phrasing things well. “If you tell people you are on a diet, they see that as short-term,” Mindy adds. “Saying ‘Thank you, but I’m really trying to make healthier decisions for my life,’ is something that people will understand better.”

How do you deal with food temptations in an office or communal environment?  Have any additional advice to share with the reader who requested this post?

Marriage vows can be like insurance policies. After all, you are asking your spouse for support for better or worse, and in sickness and health. Sure there typically isn’t any mention about deductibles from a jaunty little talking Gecko. But that often-repeated line usually triggers concerns about dealing with illness – you’d be there unconditionally like my friend Ted was when his fiancée was diagnosed with breast cancer or my sister-in-law Sandy following my brother Robert‘s heart attack. But what happens when one partner suddenly becomes much more fit and healthier than the other?

As this great Wall Street Journal article notes, there are a growing number of fitness “widows” and “widowers” who are losing precious time with their partner to endurance training.  We’ve all heard stories about the guy who becomes a tri-athlete in his 40’s instead of turning to the red sports car, or a woman who loses 75 pounds and now competes in hundred mile bike rides. I applaud those people for embracing fitness and changing their lives. However, it can create real stress in a relationship.

When I lost 50 pounds 18 years ago, it scared the crap out of my ex. He constantly tried to tempt me with fattening foods and didn’t understand why I enjoyed taking exercise classes at 6:00 am. But we had problems much bigger than my dwindling size and growing self-confidence. The marriage would have been doomed even if I had stayed in the plus-sized category. So how do you get past this challenge? The key is communication and compromise.

Let’s say that you would rather watch paint dry than take Pilates. Then trade off time for your husband to mountain bike with his buddies once a week while he repays you by watching the kids during a girls’ night out. Feel like you’ve got to run 10 miles before breakfast every day?  I promise it won’t kill you to sleep late one morning each weekend to snuggle with your sweetie instead of pounding the pavement.  

Some couples do a great job of exercising together. My buddies Lauri and Bob compete in triathlons and he even popped the question after crossing the finish line during a race. Karen from the Waisting Time Blog writes about how she and her husband cycle together and support each other with better eating habits. My great boyfriend loves exercise even more than I do. He rows on a crew team during the weekends and can always be found at our gym after work.

Have you ever had to deal with a partner who is much more or less fit and active than you are? What impact did that have on your relationship and how would you advise others to handle it?

Dogs have long been called man’s best friend. While you can’t text celebrity gossip, ask for relationship advice or get Fido to pick up some milk on the way home from work, here’s an area where your pooch can make a big impact with support – the quest for fitness. It turns out that pups need exercise just as much as people.  Of the 41 million pet dogs in the United States, about 17 million are either overweight or obese.

A little effort can go a long way. According to a study by researchers at the University of Sydney, nine percent of the coronary heart disease among dog owners could be prevented if they walked their pets for at least 150 minutes a week , which is less than a half-hour per day. Let me throw some more math at you. A 130-pound woman walking her dog at about 2.5 mph (average) will burn about 183 calories in one hour – even more if you jog instead. Doing this four times a week helps take off 12 pounds per year without making any other lifestyle changes.  Plus your dog will love the extra bonding time together.

Ready to get started? Here are a few tips:

1)      Plan the exercise to fit your dog’s capabilities. Paris Hilton-sized pets that live in handbags aren’t going to be able to run a long distance, while long-legged dogs like labs or retrievers are built for that activity. The Dog Breed Info Center has a complete list of ideal running dogs.

2)      Start slow. Younger, middle-aged or overweight dogs respond best to short walks at first, where you then build the distance up over time. The same is true for people. For my book, I’ve interviewed a woman who lost 200 pounds by taking the first step of walking to the end of her cul-de-sac  and then back.

3)      Pay attention to the weather. Keep yourself and your dog hydrated during hot days. Adjust your running surface as needed too.

Has your dog ever helped you exercise more? How about any other pets?

Some elementary school lessons seemed certain for life – two plus two will always equal four, sharing crayons helps make more friends and our solar system has nine planets (even though my third grade science project replica of it was lopsided). Then back in 2006, scientists decided to downgrade Pluto from its planetary status, upsetting the apple carts of a generation raised on Star Trek reruns and televised shuttle launches. It just proves that conventional wisdom can be off the mark – and the same is certainly true when it comes to food.

Trying to consciously live healthier by cooking with olive oil, or putting a packet of artificial sweetener in your coffee instead of the real stuff? Actually, you may be doing more harm than good. I’ve rounded up a few nutrition facts that may be surprising and turned to Certified Nutritional Therapist JoAnna Brown to share her perspective.

Don’t cook with olive oil. If olive oil was a celebrity, I believe it would be Jennifer Aniston – popular, likeable and accessible with a generally good reputation. But neither seems to have it all; Aniston’s love life is unstable while olive oil is an unstable fat with a low smoke point. Cooking with it – the oil, not Aniston – can result in lost flavor and nutritional value. As JoAnna says, “Organic, unrefined, cold-pressed extra virgin olive oil has the lowest smoke point (200-250 degrees) of all the other forms of olive oil.  It’s one of the healthiest foods you can eat, but it’s better for marinades and dressings and not for high temperature cooking.”

Sugar is better for you than artificial sweeteners. I used to think that artificial sweeteners were an invention on par with the light bulb or cell phone. However, eating real sugar in moderation is better than consuming the fake stuff. “As processed as sugar is, artificial sweeteners are even worse,” notes JoAnna. “Made in laboratories with all kinds of chemicals, sugar substitutes provide a false sense of security in my opinion.  There is little evidence that they actually help people lose weight.  In fact, more and more research supports the idea that they contribute to weight gain.” She advises using sugar as a special occasion food while using calorie-free natural sweeteners like Stevia, agave nectar, honey or sucanat as needed.

Soy isn’t a superhero. For the past few years, soy has been lauded as a health food. While there are good natural soy products like miso and tempeh, the processed stuff is bad for your body. As JoAnna explains, “many people eat soy cheese, burgers and milk thinking it’s a good alternative to dairy when it is actually full of harmful phytoestrogens, MSG and heavy metals.  Over-consumption of processed soy can result in stunted growth, infertility and several types of cancer.” Sounds scary, doesn’t it? Better to know that all soy isn’t created equal.

Have you learned any food facts recently that surprised, delighted or frightened you? How has this knowledge ever changed the way you eat?

Maybe it was the captivating theme song from Hawaii Five-O or the promise of 80 degree days after the recent cold snap. Perhaps my boyfriend just didn’t want to fly 5,000 miles to visit his parents in the frigid tundra of the UK this year. Whatever the case, we’re now chilling out in Hawaii. Yes, dear friends in Minnesota, Cleveland and even back in Atlanta – sorry to rub it in. But I’ll accept the nasty names you may call me and just say “aloha” in return.

No matter what you celebrate, most of us have a special holiday tradition. My sister-in-law and brother cart their kids to her family’s home in the South Carolina boondocks every year for an old-fashioned country Christmas. I think it involves tractor rides, but might be confusing that with Easter. Other friends travel far and wide to visit their families, pretending that Uncle Rusty’s 27^th retelling of his football game heroics are interesting and that Grandma June’s fruitcake is edible. Being a nice Jewish girl, I’m typically eating Chinese food and catching a movie when not hanging out with close friends around their Xmas tree.

But this year, we’ve decided to create a new holiday tradition. It is about the pursuit of peace. I’m not worrying about working on my book or launching the new brand. My guy isn’t checking work emails. Choosing to be this way in paradise is just a bonus. Next year, we may be back in Atlanta or exploring somewhere new around the world. The point is that we’ll take that “sleep in heavenly peace” song lyric to heart and really try to make our holidays relaxing instead of frenzied.

What is your favorite holiday tradition?  What brings you peace during the holidays?

People who practice what they preach gain a lot of credibility in my eyes. I expect personal trainers to exercise and dentists to have beautiful teeth. My accountant shouldn’t be hounded by the IRS for failure to pay his taxes and I’d never trust an interior decorator whose kitchen décor was frozen in 1978. So when I read this morning that an estimated 54% of all nurses are overweight or obese, it made me ponder.  Would you take weight loss advice from an obese medical professional or dietitian?

Can’t say this information was a complete surprise. In my corporate past, I worked for a leading health care food and nutrition company and sometimes visited major hospital accounts with our sales directors.  On-site dietitians who delivered nutrition education to patients were an important part of the team. Most of these professionals personally embraced their own message. However, there were some notable exceptions.  I’m not talking about an extra 20 or 30 pounds either, or an unusual case prompted by a personal health crisis. Some dietitians were clearly obese because they made poor nutritional choices. And it made me wonder if that factor ever impacted their credibility with patients.

The aforementioned article, printed in the Oncology Nursing Society’s Connect Magazine, mentions that a number of nurses were embarrassed by their extra weight and weight loss methods, which could make them reluctant to broach the subject with patients. The piece concludes by stating that “We can reduce the risks for many diseases, including cancer, by maintaining a healthy weight ourselves and helping our patients do the same.” 

I’m the last person who would knowingly discriminate against someone grappling with extra pounds. Being overweight in the early part of my career didn’t seem to impact my efficacy, but my profession was public relations, not medical care.  If obese nurses are hesitant to talk about weight loss with their overweight patients, wouldn’t those patients suffer as a result?

So how about you? Would you take weight loss advice from an obese medical professional or dietitian?

Throughout the United States, people are getting ready to talk turkey. You know, except for those stalwarts who try to substitute tofu or quinoa for the venerable bird, fooling no one in the process. Recipes and healthy eating tips are flying back and forth across Twitter and Facebook. Grocery store displays are overtaking entire aisles. But enough already about the food on this day of communal overeating, people! I’m wondering what you plan to wear to the Thanksgiving feast itself.

In case you’re curious, this question didn’t arise because my new issue of InStyle Magazine arrived in today’s mail.  It’s merely a matter of practical planning. According to Spark People, the average American will consume about 4,500 calories and 229 grams of fat during Thanksgiving Day. Other estimates I’ve seen online put that number between 5,000 to 6,000 calories. So if you are going to willfully gain a pound or more in one sitting, will your outfit be able to handle it?

When I was heavy, I used to carry a couple of safety pins around in my purse for that very reason. Eat too much at a big meal and presto, it didn’t matter if my pants didn’t completely close anymore. I could always extend the groaning sides of fabric by a half inch or more with that little trick. In those days before Spanx, it felt ingenious...but now, it sounds a little sad in the retelling. Because that safety pin or two kept me from facing the reality of what I was actually consuming.

I’m planning on enjoying great food on Thanksgiving without guilt, eating healthier in the days beforehand to make “room.” And I’ll probably wear my “just right” jeans to our big dinner – the ones that fit nicely without being tight. Every time I’ve donned a bigger pair of pants or larger size skirt, that plate in front of me seems to attract extra helpings of stuffing too. Guess there is a symbiotic relationship, at least in my world.

What are you wearing to your Thanksgiving celebration? Will it have any impact on your eating?