Stretching is often seen as the red-headed stepchild of the exercise world (yes, the auburn sheen of my hair means I can get away with this comment). Running, spin classes, hard core aerobics and intense interval strength training often get all of the glory.  But the post “burn” cool down and stretching is important in reducing injuries and improving flexibility.  That's why this playlist focuses on sharing some great songs to start slowing down the pace and giving your muscles a little extra love.  Whether you play them in order or snag a few tracks for your favorite treadmill mix, hope there is something you enjoy!

Do you cool down and stretch after exercise or often bypass it because of time limits or boredom? What are some of your favorite post-exercise tunes to lower your heart rate?

• Trouble Is – Allison Ihareta
• Coastin’ – Zion I
• What Part of Forever – CeeLo Green
• Rocketeer – Far East Movement
• We Used to Be Friends – The Dandy Warhols
• Rescue Me – Madonna
• Halo – Beyonce
• All the Right Moves – OneRepublic
• Angels – Robbie Williams
• I Believe – Simian Mobile Disco
• Bittersweet Symphony – The Verve
• Daydream in Blue – I Monster

Growing concerns over childhood obesity are causing a lot of restaurants and food brands to jump on the “healthy” bandwagon. Applebee’s is advertising a shrimp and steak meal for 500 calories. Pepsi got a lot of publicity for its “throwback” brands that used real sugar instead of high fructose corn syrup. Heck, even the Golden Arches is now pushing breakfast oatmeal and salads along with supersized fries on its menu. Sounds terrific, right? Well maybe not so much. To paraphrase a line from the movie Clueless, it is like a Monet painting – looks great from a distance but a closer inspection will give you pause.

Over the years, nutrition experts have shown me that all calories are not created equal. An apple does a whole lot more for your body than a donut. You’ll get more energy from a grilled chicken breast than a bag of barbeque-flavored potato chips. As this Time Magazine story illustrates, there is a downside to some of the seemingly healthier items bought and/or eaten on the run.

That bowl of McDonald’s oatmeal has more sugar than a Snickers bar. While Applebee’s new signature dish appears on its below 550 calories menu, it comes with 21 grams of fat and more than a day’s dose of sodium. Even Subway, the place that inspired Jared’s 200 pound weight loss, isn’t immune from this problem. Their low fat menu includes a foot-long Sweet Onion Chicken Teriyaki sub with 760 calories and 2,020 mg of sodium — more than 500 mg more salt than the USDA recommends for kids or people with high blood pressure.

What do you think about healthy items at fast food restaurants? Are they real progress or pure BS?

Despite how they are depicted by NeNe Leakes, Star Jones or any other woman on a Donald Trump-infused reality show, I believe girlfriends are wonderful.  My buddies are cheerleaders, secret-keepers, sources of wisdom and snarky wit. I’ve turned to them for just about everything in the past, from surviving breakups to fashion advice.  And now, I’m getting an unexpected assist in an area near and dear to my heart (literally, for cardiovascular reasons) – exercise.

Girlfriends initially piqued my interest in step aerobics back in 1992, which started my weight loss journey. But since that time, I’ve gone it alone for the most part.  You know, like Rocky running up those stairs in Philadelphia – only without the raw egg drinks, boxing practice using sides of meat and yeah, the actual running part itself. Even after joining buddies in spin classes, everything else would be done to the beat of my own drum. And that tune, lately, has gotten pretty boring. Until help came in the form of my triathletes buddies at the gym – Marsha, Kate and Janelle.

Ranging in age from their early thirties to their late fifties, they are amazing.  These “steel magnolias” with six packs run and cycle distances I’d have trouble covering in my car.  Despite winning age category awards and staying on the cutting edge of fitness, what really motivates these ladies is having fun. Almost a month ago they invited me to join their regular strength training sessions. I was excited and a bit intimidated – did they drag ship anchors or execute thousands of one-handed push-ups?  

I showed up anyway to the session, which involved a smart combination of free weights and core exercises. Sure it bitch-slapped my lactic acid into overdrive.  But it was fun. Like singing lyrics from “We will rock you” or “John Jacob Jingleheimer Schmidt” during squats or cracking corny jokes while executing hard core movements. Now I’m committed to joining them about once a week, which keeps moves fresh and makes exercise overall more interesting.  

When it comes to exercise, do you prefer to go solo or seek a group dynamic to stay motivated?  How have your friends helped you overcome a challenge or issue lately?

We can put a man on the moon, successfully transplant faces and even program a DVR remotely using a cell phone. But 50 years of creative thinking and scientific breakthroughs still haven’t produced something millions of people clamor for - a pill that safely cures obesity.

Don’t think that researchers haven’t tried. Diet pills prescribed in the 1950’s were basically amphetamines – a.k.a highly addictive “speed” that suppressed your appetite and any ability to concentrate.  Pharmacologists switched gears in subsequent decades, concocting metabolism boosters, other appetite suppressants, and fat absorption blockers galore. Each of which struck out with some nasty side effects ranging from strokes to “anal leakage,” which sounds more like a punch line from Family Guy than a serious warning label symptom.

As this CNN piece notes, just last week the Public Citizen Health Research Group asked the U.S. Food and Drug Administration (FDA) to ban Orlistat, the only currently approved long-term weight-loss drug. You might know it as Alli, from the ubiquitous television commercials of women joyously dancing around their scales and triumphantly fitting into various clothing items.  Guess they wouldn’t be too happy if allegations of liver and kidney damage from the drug prove to be true.

Last year alone, the FDA rejected three proposed weight-loss drugs because of concern about serious side effects.  While the big pharmaceutical companies continue to spend billions of dollars collectively on searching for a magic pill, unfortunately whatever they create may be too good to be true.

What do you think about weight loss drugs? Have you ever taken medication or supplements to lose weight, and if so, how did that experience work for you?

Anytime I hang a picture by myself, it is crooked.  To this day I can’t fold a fitted bed sheet correctly, any errant button I attempt to sew back into its rightful place is lopsided and my chopping of vegetables is haphazard at best. All of which didn’t matter much, in the scheme of things, until I read this U.S. News & World Report article about a human longevity study. It turns that the secret of a long life is conscientious habits. Guess that means that I’m screwed.

Before you think it was some random sampling of a dozen or so participants who all made their beds with perfect hospital corners, I can assure you the study is legitimate. It focused on 1,500 kids born in 1910 and collected millions of pieces of observable data throughout their lives. I would have assumed the positive, outgoing ones lived the longest, mainly because those are two of my primary traits. But no, the prudent, dependable children had the longest lives. You know, the same classmates who told on me for talking too much in third grade and always finished their math homework on time. I’m sure some of you are jumping up and down for joy right now – not hard enough to crease that perfectly ironed pair of pants or mess up your hair – at this news. Rather than grit my teeth or emit a few curse words anymore, I’m going to move on. The truth is that I like my slightly askew, creative world where I’m conscientious about words, relationships, my job and healthy living, but not much else. If I expire four years earlier than the kids who displayed perfect handwriting and the ability to recite every state capital, so be it. At least my run at life would have been more fun.

Has being conscientious helped you lead a better life, or has the lack thereof not hindered you in any way? Think this trait can be acquired as an adult?

Typically you don’t expect to find Dr. Seuss and Queen’s Bohemian Rhapsody grouped together in any shape or form. But then again, the creative force behind Jack Sh*t, Getting Fit has channeled both in recent laugh-out loud posts on his weight loss blog. What else would you expect from a guy whose About Me description is written to the tune of the Beverly Hillbillies theme song?  Come and listen to a story 'bout a man named Jack, Who never quit eating ‘cept to stop and have a snack. Then one day he was standing on his scale, And he realized he’d really let his body go to hell. (Obesity that is, back fat, Texas toast). See what I mean?

Jack, a former yo-yo dieter, has used blogging, Twitter and Facebook to initially shed 90 pounds and now stay in maintenance at a healthy, 75 pound loss with a good ratio of muscle mass. “Like many folks out there, I was at my wit’s end with my weight,” notes Jack. “I’d been losing the same five to ten pounds over and over and over, getting extremely frustrated. In April of 2009, I discovered the wonderful world of weight-loss blogging and instantly became enchanted. “

Curious about what came first, the humor or the weight loss?  Jack says both manifested at about the same time. An unexpected weight gain a few weeks into the process prompted him to create a list of wacky reasons for the extra pounds, stuff like “Shouldn't have weighed in wearing heavy mask to prevent swine flu.” Now his distinctive voice is ready to skewer just about anything under the sun to lighten the challenge of weight loss.

While Jack often aims post content at himself, having those messages resonate with readers has been a terrific consequence.  He is most proud that a co-worker was inspired to lose a lot of weight after witnessing his own transformation.  Sharing his on-going healthy living journey also keeps Jack on the right track. The last thing he wants to do is let anyone down who might be following his progress.

Jack before weight loss. His "after" shot appears above.

His candid, fun approach has yielded lots of followers.  “Entertain yourself and chances are you’ll wind up entertaining others as well,” advises Jack.  “Understand that success, both with weight loss and social media, doesn’t happen overnight. “ Wise words from a guy who isn’t just full of sh*t, don’t you think?

Does humor play a role in your healthy living journey? Who or what inspires you to take care of yourself?

Detox can be a dramatic term. It conjures up images of Charlie Sheen or Lindsey Lohan pouting sullenly in a drunk tank. Hip hop legend Dr. Dre has given that name to his upcoming studio album. If you are interesting in healthy living, detox typically means some sort of diet practice to clean out your body. You know, a multi-week withdrawal of all bad eating and living habits that initially makes a person surly and then euphoric, if one is able to hang on that long. Sounds about as fun as a root canal, right?

That’s what I thought until my friend Jennifer, a very attractive business professional and author, decided to embark on a detox following a health challenge. She sought guidance from the popular Clean Program praised by uber-fit celebs like Gwyneth Paltrow. When we got together last month following that three week process, Jen looked and apparently felt amazing.

Then I started thinking about another Jennifer, the delightful detox diva who plans our annual Canyon Ranch Girls’ trip. A year older than me, she rocks a bikini like a teenager. It kind of makes you want to hate her - except for the fact that she works hard to be in great shape and also has a wicked sense of humor.

Well, my name isn’t Jennifer. But seeing these results made me wonder if I could benefit from a detox myself. My boyfriend laughed out loud at the idea, pointing out that I’m already alcohol and caffeine-free and there’s nothing left to give up. His reaction didn’t deter me as I started learning more. A lot of the Clean Program made sense, especially the parts about getting rid of processed foods and chemicals. However it did raise some concerns. For example, I like to eat my calories with solid foods but this plan called for two liquid meals each day. Would it create the kind of deprivation that would send me off to a local ice cream shop in a feeding frenzy?

Finally I talked about it with Holistic Health Coach Sandy Dalis, the hard-core healthiest person I know. She helped me realize that I only needed better control of my inner sugar-beast instead of a major overhaul to feel my best. So I’m not taking a detour into detox at this time - whew!

What do you think about the idea of a food detox – fantastic or fracking crazy? Have you ever attempted or completed a detox program?

Sometimes this blog is like the lady’s locker room at the gym – full of “chick” chatter about weight loss, pop culture scoop on healthy living and the occasional errant towel left on the floor. So I figured it was time to add a shot of testosterone by profiling some cool guys who are successful weight loss “losers” over the next few weeks - like Ryan Sullivan.

You can bring home the bacon and it is certainly an egg’s best friend. But that crispy pork product can also wreak a whole lot of havoc on your health. Just ask Ryan, whose No More Bacon blog chronicles his successful 140 pound weight loss. “Bacon is my love and my nemesis,” he explains.  “It sends my weight loss and healthy living goals spiraling into the gutter when I eat it. For some reason whenever I consume that salty, fatty, deliciousness, I have to eat everything in my path. But we had to part ways. It was necessary for my health and my future.”

After years of lip service, the technology buff started his quirky, entertaining blog to report frequently on weight loss milestones and become accountable.   The kind of guy who promises not to sell your email to a Nigerian Prince, his posts are hilarious. Twitter has also been an extremely valuable tool in creating relationships and spreading his message. Most important, social media has given Ryan tremendous support on the road to wellness.  As he says, “it's helped me realize that I'm not alone. Lots of people share the same struggle I do. It can almost be therapeutic sometimes.”

Despite dealing with some random health issues over the past year, Ryan continues to walk the healthy line without a strip of bacon in sight. He says there is just 40 more pounds to go before becoming the “sexiest version of himself” by the end of the summer.  With Mrs. No More Bacon, his two sons (a.k.a. the Bacon bits) and a whole lot of followers cheering Ryan on, there is no doubt victory is in sight. Meanwhile, he shares these tips about using social media to shed pounds:

1. Do it!  Even if you haven't been successful at losing weight yet, you still have a story to share with others. Put yourself out there and be helpful in your approach to attract followers, friends and readers. 
2. Check out great tools like DailyMile, DailyBurn, and SparkPeople to make connections and be accountable.
3. Don't be afraid to be yourself. There is always going to be people who are in the same situation you are. If you find solutions to problems, post them. Think a joke will help brighten someone's day? Tell one. Being the same person online as you are in your daily life will take you a long way.

What particular food item or group is your trigger for out-of-control eating? Do you have any advice or “atta-boys” to share with Ryan about his journey?

For the past few weeks, Charlie Sheen’s train wreck of a story has played out across the media like a Greek tragedy. While this Saturday Night Live parody cracked me up, the actor’s reality revealed through homemade videos and interviews seems much more bizarre. Perhaps Charlie is just coked up on life and an enormous ego instead of drugs at this very moment. Whatever the case, we can learn a lot about healthy living from the machete-wielding, faux tiger-blood drinking celebrity on the edge. You know, specifically what not to do.

Here are a few key lessons:

Denial is a bad thing. Professing to be a warlock who can consume enough drugs to choke an elephant might make Charlie feel like he’s “winning.” But the pale, gaunt, chain-smoking actor looks like lukewarm road kill that has already lost. Have you ever been in denial about a mysterious inability to lose weight - without ever trying to exercise, or stop consuming chocolate at every meal? Taking a hard, honest look at your habits is the first step to claiming a healthier life.

Words are worse than sticks and stones. Remember that old childhood adage “sticks and stones might break my bones but words will never hurt me?”  Charlie has torpedoed his career, fans and numerous relationships with his recent rants. But the person we can hurt the most with our words, spoken or silent, is often ourselves. Ever look at the mirror and criticize everything in the reflection before you?  That kind of negativity can keep you trapped in a cycle of poor eating habits and low self-esteem.  Change that inner critic’s voice to one of encouragement and you’ll make more progress on the road to wellness.

Watch the birds of a feather. Who do you surround yourself with – friends who only socialize over hot wings and pitchers of beer, or those who motivate you to exercise more? Charlie’s housemate choice of porn stars (a.k.a. Goddesses) could cost him custody of his children. From the background laughter in his recent videos, it appears the actor’s posse is just egging him on to ensure their spot on the payroll.

It’s not just all about you. In gabbing non-stop about his awesomeness, Charlie seems to have forgotten that his world is actually much bigger than the confines of Sober Valley Ranch. He has five children, four of which are still young enough to be captivated by the Disney Channel. Continuing on his current path may mean he’s not around to see those offspring grow up. Similarly, taking care of yourself is necessary in order to set a great example for the loved ones in your life.   

What do you think about Charlie Sheen’s recent antics? Have you ever engaged in self-destructive behavior when it comes to healthy living and if so, what made you stop?

Breakups suck.  The fallout has inspired both rock ballads like “Love Stinks,” and elevator music fodder such as “All by Myself.”  They prompt telegenic reality show contestants to rant dramatically after the demise of their 34-minute relationships. And depending on the emotional investment, breakups can inspire the most stalwart of fitness addicts to down a pint of mint chocolate chip ice cream in 10 minutes flat.

But there is truth in the adage that looking good is the best revenge. I have spoken with many women who lost 20, 30 and even more than 50 pounds following a divorce or serious heart break. Focusing energy on their health and well-being proved to be a terrific coping mechanism, as well as gaining definition in their abs.

Divorce lifestyle expert Ginger Emas, the author of Back on Top: Fearless Dating After Divorce, has often seen women get into better shape following their breakup.  “Kickboxing or doing yoga is a great way to release anger or stress. It’s certainly better than walking around thinking ‘all men are jerks.’ Exercise helps you become strong and more confident – and confidence is sexy at any stage of life. It’s also a boost mentally and physically. I believe holding on to resentment or negative feelings can actually make you sick.”

The desire to date again, sometimes after many years of being off the market, can kick start the process of getting into shape.  “If you think there is the possibility that someone might see you naked again, that’s a big motivator for wanting to look your best.”  However, feeling good on the inside is just as important.  Ginger suggests these great tips to thrive after a breakup:

1. Lean into your friendships. Let your girlfriends love and support you the way you would be there for them.
2. Don’t judge taking care of yourself as “selfish.” If you are going to grow a plant, you water it and give it nourishment. The same applies to yourself.
3. Why not focus on some personal growth? Do something you’ve always wanted to do., whether it’s dancing, cooking classes, a book club or pottery (all the things that should be listed in a catalog as “Classes for the Newly Divorced.”)  You’ll have fun, meet new people, and just think – you’ll have something new to talk about on a first date.

Do you believe that looking good is the best revenge?  Have past breakups sent you running to the gym or to the refrigerator?