September 2006 Archive

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Posted by Nicholas DiNubile, M.D. I am often asked what I believe to be the "best" number of sets and/or reps for a given exercise-both strength training and/or stretching. The correct answer is that there is no ideal formula that works for everyone. My recommendations will often vary depending on your fitness goals, past or present injuries, and your individual "weak-links." Different individuals respond differently. Even in the same individual, different muscle groups may even respond differently.

In terms of strength training, intensity matters most. For the far majority of us, one set (10-12 reps for upper extremity and 12-15 reps for lower extremity) done properly, to exhaustion (i.e. "momentary muscular failure" or the inability to do another rep without sacrificing form) will give you the same benefit as multiple sets. Two sets become more important if you have problem areas, or old injured areas that need a lighter first set warm-up, something I always encourage if time permits. Other exceptions in which multiple sets for one muscle group would be recommended include serious bodybuilders, who usually use multiple exercises and sets for almost every body part, and also if you are rehabilitating a weak or injured body part in which multiple sets, done daily or even several times per day, are usually utilized. When injured or weak, it is often impossible to give maximum effort to the point where one set would be enough of a stimulus for gains. This is why, for example, we might have someone who has just had knee surgery do their thigh quad exercises even 4 or 5 times per day! Not a good idea for normal weight training in which I recommend a hard workout, followed by several days of rest for that particular body part -- so that gains can be made.

Stretching can be safely done every day, and most of us don't do enough. Two to three reps (slow controlled static stretch holding 10-20 seconds) are usually adequate, unless you have problem areas from old injuries or certain tight muscle groups that need more attention. Most adults have four areas that are almost always a little (or a lot) too tight: front of the shoulder; lower back; hamstrings; and calves.

The bottom line is that you should experiment to see what works best for you, but remember, it is more about the mindfulness and quality of the work you do, than the quantity.

What works best for you? Do you change numbers of sets and/or reps to avoid staleness in your workouts?

Posted by Gabrielle Reece

Slicing up the same old pie... A piece for you busy moms and people with no time (literally).

To try and stay up on what's going on in people's lives, I read some of the posted comments to see what everyone's dealing with. It helps to understand and oftentimes will even help me choose a topic for my next entry.

There are times that I feel people's frustrations that they can never get from behind the 8 ball -- they don't have the time, feel like their genetics are against them, and think that eating well and exercise only works for those who are already "in shape." It seems a lot of people have lost hope and might even be a bit depressed. If this is the case, then all of my entries must read like they are in a foreign language. Where do I begin?

If you feel like you're just holding on and getting through each day, then, yes, worrying about eating too much wheat probably isn't too high on your list. I feel like sometimes people want to log on and hear something really "new" about losing weight and getting fit. But the obstacle from my side is that the information on how to get there isn't changing from week to week. The way to achieve the goals is still the same. Sure, there may be some new cool class now and again, but the foundation still has to do with eating well and, yes, exercise. Not one or the other. Both. Hand in hand.

Let's say you're working 2 jobs and 80 hours a week, or you're a nutty mom with 12 kids and you work. What can you do? You're right that you don't have time, and if you're working two jobs, my guess is you're just getting by. Not a lot of room for luxury and days at the spa with a chef making your perfect meals and snacks. I get it.

So what can you do?

Most important, if you're working that much, you need to sleep as much as you can. When you get home from your long day, take a shower and go to bed. I know you need to unwind but go to sleep. That will help you more than anything else. You can't recover if you don't get some rest. On your days off (if you have any), exercise.

When you get up, eat something right away. Make a bowl of oatmeal or some eggs. Eat. Not a fast-food breakfast patty or a bowl of sugary cereal. Make something for yourself at home. It doesn't take long and it doesn't cost more. If you can stomach it, throw in a peace of fruit and a giant glass of water with your coffee.

Mid morning, have a snack. Grab a scoop of tuna or a slice of turkey and cheese. Drink some water.

For lunch, eat half of a sandwich (you see I didn't say don't eat bread) and a piece of something from the Earth (veggies cut up or fruit), and drink a big glass of water. Forget the small bag of chips and the 90 oz. soda.

If you need caffeine, drink some unsweetened tea. Everything that is artificially sweetened is bad -- avoid it.

Late afternoon, have the other half of your sandwich with another glass of water.

Dinner -- eat some lettuce with a protein. Now I'm going to say avoid wheat and sugar. Make sure you eat a good fat with your meal so you feel full. Olive oil, nuts on your salad, or avocado.

If you want something yummy, eat it for your mid-morning snack.

If you're at your second job and have to be up late and get hungry, then do a simple snack. Eat some veggies with one slice of cheese and a slice of protein you like. This is simple and portable.

Drink water.

No time to move?

Wherever you can walk or take the stairs, do it. This goes for you busy moms too. Park far away from the store or the mall and walk from your car across the parking lot. Elevator or escalator? Take the stairs.

If you're watching the tube, lie on the floor and stretch, do some sit-ups, dips on a chair, or pushups (on your knees if you need to), and squat with just your body weight. No weights, no gym, just do it when you can. Create sets. Do 3 sets of 10 reps for each.

Try to find a minute a day where you close your eyes and breathe. Keep your stress as low as you can. I don't care if it's while you're on the toilet, get your minute to move the air all the way to the bottom of your feet. I catch myself being a chest breather, and before you know it, not breathing adds to your physical tension.

Avoid nuking your food, drive-throughs, processed food, food in a bag, sugary drinks (including juices), too much sugar, too much bread and pasta, and too much fat. Eat fresh as much as you can. Try to eat something green and real as often as you can.

Now I know this doesn't solve anything, but maybe it's a start for those of you who are overwhelmed for good reason. Don't you wish this pie had chips and cream on it? I'm with you, and want all of you to keep trying to find the way to stay or get healthy.

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If you've been training for at least three months and now you're ready to kick it into high gear and start learning more about training and nutrition so you can get better and faster results, then this article is for you. If you're currently not working out at all and you'd like to know the best way to get started, refer to part one in this series: Fat Loss For Beginners - 8 Tips to Get Started. If you've been training for years and consider yourself "advanced," then the third installment in this series will be for you. But don't skip this one - you might learn something new you missed along the way.

THE SECRET TO INCREASED FAT LOSS IS:

Ok, so you just got started on a program of walking or light cardio and some basic lifting, maybe some dumbbell work, nothing fancy. You feel better, you've lost a few pounds, you have more energy and you're confident that you're getting healthier.

But you want more:

You want the results to come faster. You want to look in the mirror and really SEE the difference. You want other people to see the difference too. You want more than "a little tone." Maybe you want a nice hard chiseled six-pack with a small waist, or maybe streamlined, muscular thighs. Arms like Linda Hamilton perhaps? Shoulders like Carl "Apollo Creed" Weathers? A Brad Pitt "Fight Club" body maybe? Nothing too crazy - not a miss fitness Olympia body or the massive bulk of a Mr. Universe - but definitely better than average.

Well, if you're prepared to STEP UP to the next level and pay the price necessary to reach the next rung on the ladder, here's how you do it?.

The answer is very, very simple. As you leave the novice stage behind, it's time to start WORKING HARDER. That's it! Were you expecting something more esoteric? Some secret Bulgarian periodization program and thermogenic - anabolic supplement stack? Sorry, but the secret is that there is no secret. A great body all boils down to outright effort and hard work. Not counting the genetic freaks who seem to have been born with muscles and zero fat, there's one thing that all people with great bodies have in common: they all work HARD, HARD, HARD!

If you want to ascend beyond the lowly beginner level you simply have to push yourself harder. And that means DIS-COMFORT. When you're pushing yourself out of the comfort zone, it hurts. Frankly, sometimes it sucks! But outside the comfort zone is where you grow. Staying inside the comfort zone will only maintain you at best but usually it sends you plummeting into a downward spiral. Most people retreat back into the confines of their comfort zone the minute the effort gets difficult. The comfort zone is a very dangerous place because if you slide back into the comfort zone even once, then it starts becoming a habit.

First, it's stopping just a few minutes short on your cardio or coasting on level 5 when you could be doing level 7. Then you start blowing off workouts completely. Pretty soon, you're sliding back in other areas of your life; you slide back from making those sales calls; you slide back from spending quality time with your family, you slide back from saving money and watching your finances. You become.... A BACKSLIDER!

You can either be a backslider or you can be an ACHIEVER but you can't be both and you can't "hang out" in between - it's one or the other. Although you might think you're safe just "maintaining" in the comfort zone, unbeknownst to you, you are always in motion in either a forward or a backward direction. There's no such thing as standing still; ask any physicist - everything in the universe is always in motion...vibrating... pulsating... growing or dying.

The ACHIEVER is the person who is aware that to "stand still inside the comfort zone" is akin to dying, so he or she is ALWAYS MOVING FORWARD. The only way to move forward is with hard work and effort in the direction of a specific goal.

AVOID THE TEMPTATION TO SPEND (WASTE) YOUR MONEY ON GIMMICKS?AND LEARN TO RECOGNIZE A GIMMICK WHEN YOU SEE ONE:

Once you begin getting a taste of what real hard training is like, it often becomes tempting to succumb to the error of looking for the "easy way." An electrode on your abs, a "fat-melting" cream, a pill, a drink mix, a drug - anything and everything except sweat and hard work. But shortcuts will always fail you in the long run.

You are setting yourself up for so much trouble if you give in to the lure of the quick fix. You see, it's all about the Law of Sowing and Reaping. This great law of life states that your rewards can only come back to you in direct proportion to what you put in. Everything has its price and that price must be paid in advance.

If you were a farmer, how ridiculous would it be for you to skip the planting of the seeds in the spring and then go out in the fields looking for a harvest in the fall? How ridiculous would it be to stand in front of a wood burning stove and say, Okay stove, give me some heat and then I'll put in some wood?

But isn't it the same thing when you take a pill or attach some electrodes to your stomach, or smear some cream on your thighs and expect to lose the flab without exercise or eating right? Even if you've made the decision to avoid gimmicks, in today's marketplace, how do you know what's a gimmick and what's legit? After all, these marketing people are smart - they know how to play on your emotions and make gimmicks sound scientific. Don't feel bad; judging by the e-mails I get every day, most other people don't know the difference either. Nearly all of these e-mails include this sentence: Does "IT" work?

Here's how to tell if "IT" is a gimmick or not: If it makes getting in phenomenal shape sound easy and effortless, then it's a gimmick. If it addresses the symptom but not the cause - it's a gimmick. If your gut feeling says it sounds too good to be true - it's a gimmick. If it looks like a duck, walks like a duck and quacks like a duck.... it's a duck! Do yourself a favor and stop looking for a quick ride to the top. The elevator to success is out of order - you're going to have to take the stairs.

HOW TO DOUBLE YOUR RATE OF FAT LOSS IN THE NEXT 7 DAYS:

How would you like to learn a way to DOUBLE YOUR FAT LOSS in the next seven days? I know, I know - sounds like a gimmick, right? Well, it's not! It's really quite simple. To burn more fat you have to burn more calories. Most beginners start off with three days a week of cardio training. Usually they see some results initially because their bodies aren't accustomed to exercise and any increase in activity above no activity will always produce some results.

More often than not, the results begin to slow down a bit within a few months of training. Then they scratch their heads and wonder why it's not working anymore. This is why: Because three days a week is for beginners, and you're no longer a beginner. If you want twice as much fat loss and you want it twice as fast, double your cardio.

Suppose you burn 400 calories per workout for three workouts per week. That's a total of 1200 calories per week burned. If you doubled that to six days per week at 400 calories per workout, you would burn 2400 calories. YOU JUST DOUBLED YOUR FAT LOSS EVERY WEEK! That was a real no-brainer, wasn't it?

HOW TO TRIPLE YOUR RATE OF FAT LOSS IN THE NEXT 7 DAYS:

While we're on the subject of burning more calories, what would happen if, in addition to increasing your cardio from three to six days per week, you increased the intensity so that you are burning 600 calories per workout? With six workouts at 600 calories per workout you're up to 3600 calories per week. HOLY ABDOMINALS BATMAN, YOU JUST TRIPLED YOUR FAT LOSS! Yes it's that simple and the solution was right there in front of you all along. By the way, this kind of frequent cardio is how I reach 3 - 4% body fat for competitions: MINIMIUM six days per week of HARD cardio, 45 minutes per session.

ALWAYS BE ON THE LOOKOUT FOR SOMETHING TO MOTIVATE AND INSPIRE YOU:

After the initial novelty of starting a workout program wears off, one problem nearly everyone runs into is lack of motivation. I can personally confirm this just by the membership attrition (drop out) statistics in my health club. 50% of all people who join a health club quit in the first three months. Here's how you can prevent becoming a statistic?.

Always be on the lookout for something to motivate and inspire you - anything! Go see a movie, watch a video, read a book or article. Hire a coach or personal trainer. Get a training partner. Think about your goals and write them out repeatedly. Pick a role model of someone you want to look like. Attend a competition. Enter a competition. Hang out with people who motivate you. Ditch the people who don't support you (I'm not kidding - get out of unsupportive relationships fast!) The list of motivational methods is endless.

Some people ask me, "why bother" with all that positive thinking, goal setting and motivational stuff? They insist that "motivation" doesn't last. I always tell them they're right! Motivation doesn't last - but neither does bathing and you do that every day, don't you? Every day you must ask yourself, "What can I do, find, listen to or watch to get inspired today?" Then follow through.

I recently watched a movie called Without Limits, which is the story of Steven Prefontaine, the runner. Even though I'm a bodybuilder and not a runner, that movie got me so motivated I ran to the gym and blasted out a leg workout like never before, smashing through several PR's (personal records). I also have the videos of the 1996 Atlanta Olympics narrated by Bud Greenspan. If watching Michael Johnson win his races and accept his gold medals doesn't motivate you, then nothing will.

For the bodybuilders, here's an old motivational stand-by. Watch (or re-watch) Pumping Iron. One of the absolute best ways to get motivated is to spend time in serious thought about what you want to accomplish and then write it down, which leads us to the next subject...

SET NEW (AND BIGGER) GOALS:

If you ever feel unmotivated and you want to get over it, just take a look at your goal list. What? You don't carry a frequently updated, written goal list around with you? Well, I guess we know why you're not motivated don't we?

Goal setting is not an event - it is an ongoing process. When you move up the ladder to intermediate status, the modest goals of a beginner are a thing of the past. "I am walking for 30 minutes three days every week" is a great beginning, but now it's time to move out of the minor leagues.

Goals are the fuel in the fire of motivation. Goals get you out of bed early and into the gym in the morning. Goals keep you on the treadmill for forty-five minutes when you feel like stopping at thirty. In a set of ten reps, goals are what make you push for that eleventh and twelfth rep.

Goals are so much more powerful than you can imagine. Read any book on the subconscious mind, such as "Psycho Cybernetics" by Maxwell Maltz or "The Power of Your Subconscious Mind" by Dr. Joseph Murphy and you'll begin to understand why goals are so important. If you don't have goals...and if you don't have a new set of them every few months, then you're not ready to move up to the next level. And one last thing - a goal is not a goal if it's not in writing - its only a wish (as in wishy-washy).

MOVE UP TO A 2 DAY SPLIT ROUTINE:

A full body routine performed three days per week is probably the best way for a beginner to start weight training. However, this routine gets old fast. Within months or even weeks, you will outgrow it and you'll need to add exercises.

The problem is, the more exercises you add, the longer your workouts will become. If your workouts are too long, you begin to reach a point of diminishing returns, and ultimately, the excessive duration has a negative effect. The solution is a split routine. A split routine means that instead of doing all your exercises in one session, you "SPLIT" your body in half and train one half on DAY ONE and the second half on DAY TWO?.

Adding more exercises allows you to:

1) Work each muscle more thoroughly and more deeply into the fibers

2) Work the entire muscle group; for example, front deltoid, side deltoid AND rear deltoid

3) Concentrate on each muscle more instead of spreading your attention out

4) Apply more energy and effort to each body part instead of holding back and conserving energy for the last few muscles

Here's a sample 2 day split:

Day one: Chest, shoulders, triceps, Abdominals

Day two: Thighs, Back, Biceps, calves,

And here's how it would fit into the week if you're training four days per week and hitting each muscle twice per week:

Mon: Chest, Shoulder, Triceps, Abs

Tues: Thighs, Back, Biceps, calves

Wed: Off (or just cardio)

Thu: Chest, Shoulder, Triceps, Abs

Fri: Thighs, Back, Biceps, calves

Sat: Off (or just cardio)

Sun: Off: Total rest day

Here's one important tip when you're designing your own split routines: CHANGE YOUR EXERCISES FREQUENTLY! This will help alleviate boredom and prevent your muscles from "adapting" to the routine (Changing routines every 4 to 12 weeks is called the "muscle confusion" principle.)

JOIN A HEALTH CLUB OR INVEST IN SOME NEW EQUIPMENT FOR YOUR HOME GYM

Does your workout still consist of walking around the block, and/or doing the Billy blanks Tae Bo video or the Richard Simmons Sweating to the Oldies video in your living room in front of the TV?

If so, then don't worry, I'm not going to make fun of you - actually I want to congratulate you for doing more than 95% of the lazy world population - you got started! However, if you're reading this, you've expressed interest in moving up to the next level, so it's time to put those 2nd grade workouts back on the shelf and move up to something with a little more "punch" (pardon the pun).

First, I'm going to repeat my advice from part one of this series: Join a health club! Since you'll be adding new exercises, a good health club will put an almost infinite number of exercise choices at your fingertips. Many people are scared to join a gym "until they get in shape." Now that's really putting the cart before the horse isn't it? If you're in this category, let me put you at ease?

You'd be amazed how supportive the environment is in a good health club. I've been in the health club industry for 14 years and I've never heard a member or employee of any club I've worked in make fun of a beginner or someone out of shape. (Personally, I NEVER make fun of the beginners or intermediates. I like to make fun of the blunders made by the "big-ego, know it all experts," but "gym blunders" will have to be the subject of another article.)

I've seen people who were very overweight in our club and the attitude of the staff and members is usually one of "Good for you! Is there any way I can help?" In fact, you're more likely to get a derogatory comment from someone on the street than you are in a health club. You owe it to yourself to put yourself in a positive, supportive, caring environment and there's no better place than a health club.

It also helps to realize that everyone has to start somewhere, and everyone was "out of shape" when they started. We're all in the same boat in the beginning and intermediate learning stages. If you choose not to join a club, that's fine too, but you'd be well advised to invest in a few additional pieces of equipment beyond the bare basics.

Let's assume you own a bench and a set of dumbbells. The next additions to your home gym should be a barbell set, a set of squat racks and a cable-pulley apparatus with a high and a low pulley. By owning these pieces equipment, you've just opened up a whole new world of exercise options for yourself such as:

Barbell squats, barbell lunges, barbell rows, barbell bench press, barbell shoulder press, barbell curls, barbell tricep extensions, wide grip lat pulldowns, close grip lat pulldowns, low cable rows, triceps pushdowns and cable curls.

By the way, why so much talk about weights? Isn't fat loss mostly nutrition and cardio? Yep, that's true. However, I'm emphasizing weight training because it plays a bigger role in fat loss than most people realize. If you're busy aerobicizing and dieting without hitting the weights, you're much more likely to lose muscle along with the fat. And when the muscle goes, your metabolism begins to go down the tubes too.

READ, STUDY AND LEARN:

I know you're just a budding "intermediate" now, but would you like to know how to rapidly blast through the intermediate stage, into the advanced stage and then ultimately go even beyond the advanced stage and become an expert? If so, here's how: Read one hour a day, five days a week, about training, nutrition, and personal achievement. In three years you will be an expert.

Suppose you only read 30 minutes a day, but you do it every day as a discipline. That's one book per week, 52 books per year, 520 books in ten years. Think about the level of knowledge you'll achieve. I personally read two or three hours a day, I have 1700 books in my library and several hundred audio and video programs. I'll miss an hour of sleep before I'll miss an hour of reading. People always ask me how I learned so much about bodybuilding and nutrition. Now you know.

Here are some good places to start: Get a good book about motivation and psychology. Here's one of the best: "Maximum Achievement" By Brian Tracy. Also, get a good cassette program about motivation so you can listen in your car and while you do your cardio. What? You listen to music? Thought so. Most beginners do. Highly effective people and achievers always double up and do two things at once whenever possible. Why not kill two birds with one stone? Learn while you get lean! Here's a suggestion: pick up Jim Rohn's audio program "The Art of Exceptional Living."

Get a good book about nutrition for fat loss. So far, the best book I've ever read on nutrition for fat loss is Chris Aceto's "Everything You Need to Know About Fat Loss." (read the reviews on Amazon if you want verification of the value of this book - all 5 stars). Finally, get a good book about weight training. I recommend Ian King's Get Buffed.

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by Joy Bauer, M.S., R.D., C.D.N.

When it comes to losing weight, the following eight food strategies have helped thousands of my personal clients achieve their goals. Go ahead and give them a shot!

* Fiber -- Both types of fiber, insoluble and soluble can help your weight loss efforts.

o Insoluble fiber provides volume to food without adding a lot of calories. Foods rich in insoluble fiber include high fiber cereal, whole wheat bread, wheat bran, fruits and vegetables.

* Soluble fiber helps stabilize your blood sugar levels, which in turn can better control hunger and cravings. Also, this type of fiber slows down the transit time of food in your gut, so it may keep you fuller for longer. Foods rich in soluble fiber include strawberries, apples, pears, oatmeal, chickpeas, and beans.

# Juicy Foods -- Fruits and veggies with a high water content "built into the food" helps to fill you up, so you'll eat less collectively throughout the day. Go for watermelon, lettuce, tomatoes, cucumber, mushrooms, grapefruit, and cantaloupe.

# Lean Protein -- Protein can slightly rev your metabolism after ingestion (more so than carbs and fat). Be sure to include some type of lean protein with every meal. Good sources include chicken breast, canned light tuna, wild salmon (fresh and canned), egg whites, crab, shrimp, tilapia, turkey breast, tofu, lean red meat, low-fat dairy, beans and lentils.

# Foods That Make You Work -- People eat less of the very same foods when they require a bit of work. For example, buy shelled peanuts versus unshelled peanuts and prepare soybeans in the pod versus the straight bean.

# Sugarless Gum -- Contrary to what people think, sugarless gum does not stimulate your appetite. In fact, it's a great way to give your taste buds a shot of flavor and prevent yourself from popping something caloric in your mouth. Keep a pack of sugarless gum on hand (or a pack of mints).

# Hot Beverages -- Sipping a hot, low-cal beverage is a great way to stave off extra calories when you're looking to eat out of pure boredom. And because they're hot, you'll have to slowly sip over an extended period of time. Choose beverages under 100-calories such as green and herbal teas, diet hot cocoa, skim latte and cappuccino, and reduced sodium bouillon.

# Spicy Food and Capsaicin -- Personal clients and research have reported that you're often satisfied with less food when the meal is spicy hot. Plus, you automatically eat slower and drink more water! If your taste buds can handle the heat, add chili peppers, hot sauce and salsa to your meals.

# Pre-portioned Snacks -- There's no chance of overeating when you only have one portion in front of you. Try the following legalized snacks when you want something fun: 100-Calorie Pack, Glenny's soy crisps, Skinny Cow-Silhouette flying saucer, Healthy Pop mini bag microwave popcorn, Nature Valley granola bar, Pria bar, People Pop, Tootsie Pop, Weight Watchers ice cream pops, or a Swiss Miss/Jell-O fat free pudding.

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It contradicts all the cultural beliefs we have about the way men are and/or are supposed to be, but the dirty little secret is...American men are flagging in their desire for sex.

"Men are so ashamed of speaking up about low sexual desire," observes Michele Weiner-Davis, a marriage therapist from the Chicago area. It violates their own sense of masculinity. But "low desire in men is America's best-kept secret," she says, and estimates that it affects "at least 20 to 25%" of adult males.

For women, the figure is thought to be much higher, somewhere between 40 and 50%. A woman ducking out of sex - the headache thing - "is as American as apple pie," says Weiner-Davis. It's a staple of every comedian's routine.

But it strikes terror into the heart of a guy to even think he might not be interested, because his sense of self is usually tied up in his virility. So no one has real information on just how any men are affected.

Nevertheless, there appears to be a great and growing gap between the reality of the current state of male desire and the cultural mythology surrounding it. Men are more and more having it less and less. Weiner-Davis is seeing it among the couples who turn up at her door for help.

And their low sex drive often has little to do with hormones or biology and a lot to do with the women in their lives. Men today, often enough, are angry at their wives.

The first inkling that something unusual was going on in the bedroom occurred some years ago, Weiner-Davis reports. "I was working with a couple that wasn't making much progress in their relationship. The husband, a high-powered attorney, said in an offhand way, 'I guess we don't really touch that much.' My immediate thought was that the wife wasn't interested. But he said, 'No, actually it's me who isn't interested.'"

When she asked him what that was about, he said, "You know, my wife is so critical of me. And she hurts my feelings. She finds fault in everything that I do. I just don't want to be anywhere near her."

What's happening, Weiner-Davis says, is the couples are working hard in the office. And women are also working hard at home. And they are getting on their husband's cases. "In theory, she says, "women are equipped with the language to ask for change. But they don't; instead, they bitch."

They don't express appreciation for what their husbands see as their own contribution of hard work to the family. And it's emasculating.

Instead of saying "I'd really like to spend more time with you," or "I really enjoy your company and the last time we went to a movie together I really had a good time," the husbands more often hear: "You never want to do anything."

And that can shut off sexual desire as quickly as a terrorist attack.

Whether lack of desire originates with husband or wife, the end result is the same. There is a lack of physical contact, which is experienced by the other partner as the ultimate rejection.

"When one partner is yearning for more physical closeness and touch, and the other spouse is too preoccupied, too stressed or too angry, it's a big deal," Weiner-Davis insists. The sex-starved marriage is really all about feeling wanted.

In the presence of a mismatch of desire, all intimacy drops out on all levels in addition to the sexual. Couples stop having meaningful conversations. They wind up at risk of infidelity and divorce.

So, not surprisingly, Weiner-Davis has some counsel for couples in relationships marked by mismatched desire. It basically comes down to what she calls the Nike approach: JUST DO IT!!! This is her advice for the low-desire spouse, and admittedly it's provocative.

She points out that the quickest way to change feelings is to take action, that most people have to make things happen. We know this, and take action, in other areas of our life, like exercise. But somehow we make sexuality a forbidden zone, outside the laws of mortals.

For most people, desire doesn't just happen by itself. The way to get people moving is to take action. As the Italians say, the appetite comes while eating.

And in response to action, miraculously the other spouse becomes happy, feels much more wanted, and more committed to the relationship. And he or she begins to do things without being asked. Both people get more of what they want.

1. LEE PRIEST (GALLERY)
VIDEO CLICK HERE
2. ANDREAS FREY
3. SAMI EL HADDAD
4. ZOLDAN VOROS
5. STEPH SINTON
6. VALENTINE JABES
7. SEAN ALLAN
8. GEOFF HARGREAVES
9. JASON PALAFOX
10. TOM JIMENEZ

From Third Coast Bodybuilding Blog:

"From all accounts it was a successful show and, surprisingly, the PDI seems to be in a stronger position after this show than many pundits (including me) predicted. The question now is how far they can progress on the capital they've raised, whether or not they can overcome the IFBB stranglehold on the industry, and (most importantly IMO) whether or not the European audience buys in.Congrats to Wayne DeMilia and Lee Priest for their performances at this show."

11. EDUARD DUQUE
12. PER YUHL
13. RAFHAEL LAPOIRSE
14. DANNY PAPPOSELLI
15. LIAM STEWART
16. TROY MOORE
17. BILLY BOURNE
18. JACK LONDON
19. LUIS CASTILLO
20. GEORGIE MAIORANO
21. ANTHONY FORGIONE
22. JIM VEST
23. JOE LAYTON

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The young athlete in your family is disciplined and devoted, squeezing in practice whenever he or she can. Now your child wants to start strength training. You've heard coaches and other parents talk about strength training, but you wonder — is strength training really good for a child?

The answer is yes. Strength training exercises that are supervised, safe and age-appropriate offer many bonuses to young athletes.

The American Academy of Pediatrics, the American College of Sports Medicine, and the National Strength and Conditioning Association all support strength training for kids — if it's done properly. Today's children are increasingly overweight and out of shape. Strength training can help put them on the lifetime path to better health and fitness.
Strength training, not weightlifting

Strength training for kids — not to be confused with weightlifting, bodybuilding or powerlifting — is a carefully designed program of exercises to increase muscle strength and endurance. Weightlifting, bodybuilding and powerlifting are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than other athletes. This can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

Strength training for kids, however, isn't about lifting the heaviest weight possible. Instead, the focus is on lighter weights and controlled movements, with a special emphasis on proper technique and safety.

Your child can build muscle strength using:

* Free weights
* Weight machines
* Resistance bands
* His or her own body weight

Benefits for young athletes

Strength training for kids has gotten a bad reputation over the years. Lifting weights, for example, was once thought to damage young growth plates — areas of cartilage that have not yet turned to bone. Experts now realize that with good technique and the right amount of resistance, young athletes can avoid growth plate injuries. Strengthening exercises, with proper training and supervision, provide many benefits to a young athlete.

Supervised strength training that emphasizes proper technique:

* Increases your child's muscle strength and endurance
* Protects your child's muscles and joints from injury
* Helps improve performance in a particular sport

Your child may gain other health benefits from strength training, too. These include:

* Better heart and lung function
* A healthy body composition
* Stronger bones
* Lower blood cholesterol levels
* A good fitness habit that lasts a lifetime

Some studies suggest that improved self-esteem and a decreased chance of depression also are upshots of strength training. Your child may get a feel-good boost after improving his or her performance.
Who benefits most?

Strength training benefits older preteens more than younger kids. At the age of 5 to 6, kids should be focusing on body awareness and body control, balance, running, jumping and throwing.

Strength training also helps those kids who have a focused interest in a particular sport. For example, a figure skater or dancer who has a goal of jumping higher can improve with strength training. Football players, soccer players — just about all young athletes — can enhance their performance with a strength training program.

Because technique and proper form are so important, don't let your child begin strength training until he or she is mature enough to accept directions. A good rule of thumb is if your child is old enough to participate in organized sports, such as hockey, soccer or gymnastics, he or she is ready for some form of strength training.
Guidelines for youth strength training

The right strength training program for your child isn't just a scaled-down version of what an adult would do. Many adult programs focus on fewer repetitions and heavier weights. A youth strength training program needs to focus on:

* Correct technique
* Smooth, controlled motions
* Less resistance and many repetitions

Your child's coach can tailor a strength training program for your child according to your child's age, size, skills and sports interests. The general principles of youth strength training are:

* Provide instruction. Show your child how to perform strength training exercises using controlled breathing and proper form. You might ask a trained professional to demonstrate. If you enroll your child in a class, make sure there's at least one instructor for every 10 students to ensure that your child receives proper instruction.
* Supervise. Adult supervision is important to reinforce safety and good technique. For instance, if your child lifts weights to strength train, a spotter — someone who stands ready to grab the weights — can step in if the weight becomes too heavy. As a parent, you can get involved in strength training, too. You can supervise your child and serve as a positive reinforcement for healthy lifestyle habits.
* Warm up; cool down. Have your child begin each workout with 5 to 10 minutes of a warm-up activity, such as walking, jogging in place or jumping rope. This makes muscles warm and ready for action, all the while minimizing the risk of injury. End each workout with a cool down, including some light stretching.
* Think light weights, controlled repetitions. One set of 12 to 20 repetitions at a lighter weight is all it takes. Kids don't need weights specially sized for them. They can safely lift adult-size weights as long as the weight isn't too heavy. The resistance doesn't have to come from weights, either. Resistance tubing can be just as effective — especially for younger kids.
* Rest between workouts. Establish a rest period of at least a day between strength training workouts. Two or three sessions per week are plenty.
* Track progress. Teach your child how to fill out a chart of which exercises, how many repetitions, and what weights or resistance he or she uses during a workout. It will be helpful in monitoring progress.
* Add weight gradually. Only when your child masters proper form should you add weight. If your child can't do 10 repetitions at a certain weight, it's too heavy.
* Keep it fun. Vary the routine often. Kids are more likely to stick with strength training if they don't get bored by it.

Results won't come overnight. But over time, you and your child will notice a difference in your child's muscle strength and endurance.
A healthy habit for a lifetime

If your child shows an interest in strength training, know that it can be a safe and effective activity. Along with aerobic exercise, stretching, and balance and stability, strength training is one part of a well-rounded fitness program.

Encourage physical activity in your child — it's a key step to becoming a healthy adult.
More On This Topic

* Youth athletics: Finding the right sport
* Keeping kids active: Ideas for parents

© 1998-2006 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.

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Posted by Cheryl Koch, M.S., R.D. Too often, we drink on the pounds without even realizing it. Drinking just one extra non-diet soda a day can add as much as 15 pounds in a year!

An article in this month's American Journal of Nutrition looked at the consequences for Americans who drink too much sugary soda. After reviewing research from the past 40 years, the authors suggest stopping consumption of all sugary beverages to avoid weight gain.

Nutrition professionals consistently counsel against drinking nondiet sodas, which pack about 150 calories into every 12-ounce can -- and much more in "supersized" fountain drinks. Giving them up is an easy way to win points in the weight-loss game. In addition to soft drinks, any beverage that uses high-fructose corn syrup will also add "empty" calories with few or no healthful nutrients. This is why many experts are now expanding their advice to all sugary beverages, not just soda.

What to switch to? Here are some examples of drinks that won't send your calorie total skyward. The number of calories is given per serving, except where noted. Be careful, though - the numbers may not look very big, but they'll add up if you drink several servings a day.

* Crystal Light Ready to Serve: 0-5 calories (varies by flavor)
* Diet soda: 0 calories
* Flavored carbonated water: 0 calories
* Sugar-free Kool-Aid: 36 calories per envelope (6 flavors)
* Brewed tea or coffee sweetened with Equal, Sweet'n Low, or Splenda: 0 calories
* Ocean Spray Light: 40 calories (5 flavors)
* Ocean Spray Diet Juice Drinks: 5 calories (2 flavors)
* Swiss Miss No Sugar Added Hot Cocoa Mix made with Splenda: 25 calories
* Skim milk: 90 calories, 0 g fat

"Skim milk plus," available under a variety of brands with added calcium, has 90-110 calories in an 8-ounce serving and, in my opinion, tastes like 2 percent milk.

Personal Information
Name: Ira Mayan
Birth Date: April 17, 1976
Marital Status: Single

Education

Wingate Institute, College of Physical Education and Sports, Faculty of Advanced Studies: Instructor and Trainer of Gymnastics, Aerobics and Aqua Aerobics.
2001-2004
Ort –Braude College: Industrial Engineering and Management courses.
1998-2000
National Institute of Physical Education of Ukraine: B.Sc. in Instructor of Physical Education specializing in Athletics (track and Field).
1993-1997

Professional Qualifications
Fitness and Body Building.
Aerobics.
Stretching.
Aqua Aerobics (general and medical).
Aeroboxing, Teibo

Competitions
Miss Fitness Universe (2005).
Miss Fitness Israel (2003-2005) – National Champion for three consecutive years.

Working Experience
Self employed: Instructor and Trainer in major clubs in Haifa, Israel.
2003 -
"Holmes Place", Haifa – Gym Instructor and Personal Trainer.
2002-2003
Meridien Hotel, Haifa – Gym Supervisor.
2001-2002
"Pegasos", Karmiel – Instructor and Trainer of Gymnastics and Aerobics.
2000-2001

Languages
Fluent in Hebrew and Russian
Basic English

Personal Characteristics
Reliable.
Industrious.
Entrepreneurial.
Analytic.

In gyms around the world, nothing is feared or ignored more often than intense leg training. How often have you seen someone with a Herculean upper body mismatched with legs that would embarrass an ostrich? Nothing demands your attention more than a massive set of legs, but how many of us are willing to put in the effort to get them? Have you ever trained your quads with such intensity that it hurts just to walk or climb stairs? What about training your hamstrings with such vigor that afterward Frankenstein walks with more grace than you do? PAIN is the #1 reason many trainees shun leg training. But nothing comes easy. If you want great legs, you’ve got to annihilate the muscles and train them with maximum intensity

Before beginning the leg training routine, warm up by riding a stationary bicycle for approximately 10 minutes, then stretch to loosen up the leg muscles. Stretching the quadriceps and hamstrings reduces tension on the tendons and relieves pressure on the knee during activity.

THE EXERCISES

KILLER QUAD TRAINING

SQUATS:
Without a doubt, the king of all leg exercises is squats. There is no exercise that generates as much agony and trepidation than squats. Many would prefer to run through fire soaked in gasoline than go through the grueling agony of squatting. Since squats are the most challenging element of your leg routine, do them first while you are at full strength and at the peak of your energy level. At the Department of Exercise & Sport Sciences, Ithaca College, Ithaca, New York, researchers looked at the effects of exercise order on performance of isotonic muscle contractions. They found that by performing prime mover exercises first such as squats, bench press, and military press, the subjects were able to lift significantly heavier weights, which improved overall strength and muscle size. Conclusion—the greatest gains in regard to strength training come by performing the most demanding exercises first (1). Utilizing the proper technique is paramount when performing squats. Recently at the Centre for Sports Science, West Sussex, England, a series of tests were performed to establish if varying foot positions during squats had an effect on the recruitment patterns of the quad muscles. Electrodes were placed on the subject’s quads and results of the study indicated that the quad muscles would do the same amount of work if the feet were turned inward, outward, or straight ahead. The study noted that the best squat position is the position in which you feel the most stable and comfortable (2).

Place the barbell behind your neck across your shoulders and resting on your trap muscles. Keep your eyes straight ahead and focused. Slowly begin your descent into the squat position. Take 3-5 seconds to go down, pause, and take 2-3 seconds to come up. Perform 4 sets of 8-12 reps.

For a change in your normal squat routine, perform single-leg squats a few times per month. Single leg squats are an exceptional exercise for those with leg imbalances. To perform them stand inside a power rack/squat rack. Standing straight up, begin to lower yourself on one leg while holding on to the power rack frame/squat rack. Place the opposite leg straight out so that the heel of that leg stays just off the ground at all times. Bend the supporting knee and go down as far as you can while keeping your foot flat on the ground.

Another technique to raise the intensity of squats is to take advantage of the effects of the stretch shortening cycle (SSC). Concentric (shortening) and eccentric (lengthening) muscle contractions frequently occur in daily activities and sports. During movements such as running or jumping, the two types of contractions are combined into a sequence referred to as the stretch-shortening cycle. By combining concentric and eccentric contractions into this sequence, the work performed by the muscle is maximized. Data also suggest that a given amount of work is done more economically if a stretch-shortening cycle is involved and that a muscle is able to absorb energy during an eccentric contraction, which may protect bone, cartilage and ligaments exposed to high-impact forces during exercise (3). The stretch-shortening cycle, characterized by a rapid deceleration of a mass followed closely by rapid acceleration of the mass in the opposite direction is essential in the performance of competitive sports, particularly those involving running, jumping and quick changes of direction (4).

For example, if you relax your muscles at the fully extended position of a lift you will find it much more difficult to contract the muscle again. Any one who has tried a max squat or bench press will have experienced this. If you were to completely pause in the bottom position, it would be much harder to get the weight moving again. To increase the intensity of the squat (using the SSC), lower yourself in a very controlled manner and pause at the bottom position--do not bounce. After a slight pause begin to raise the weight in a slow controlled fashion.

If you are looking for the ultimate technique to add intensity to your training, give the SSC a try.

UNILATERAL LEG PRESSES

To build a great physique, you must also use your brain. If you notice that a particular body part has a size or strength imbalance you can correct this through unilateral training. Unilateral training is exercising one limb at a time (if you continue using both limbs you will only make the condition worse). Using one leg at a time, lower the weight in a slow, controlled manner. Each rep should take 5-10 seconds to lower. Don't get carried away with load on day one—start with 50-100 pounds. Explode up to the starting position and repeat this cycle for 3 sets of 8-10 reps.

Take a 30 second break, get a drink of water, and move on to leg extensions.

LEG EXTENSIONS:

After completing your last set of unilateral leg presses, your legs should be numb but it’s not time to stop yet. Jump on the leg extension machine and perform 10-12 reps of extensions using 6-8 seconds to complete each rep. While performing the extensions, look straight ahead and to don't grip the side handles too tight because this may increase blood pressure and can cause dizziness. You can also use unilateral training while performing leg extensions and I suggest you include this technique a few times a month.

Another variation of leg extensions is the 1½ routine, a favorite of Australian strength coach, Ian King. To perform this exercise extend the leg to the top position, pause, lower the weight ½ way down, pause, return to a full extension and squeeze your quads, pause, and then lower the weight all the way down. This would be considered one full rep. One of the benefits of this routine is that you don’t have to do as many sets but the intensity is increased. Perform 2 sets of 10-15 reps.

LUNGES:

As you stagger off the leg extension machine the high levels of lactate acid in your quads will have you feeling like someone is poking them with a knife. You’re thinking, “This @#$%^&#^ hurts! I quit.” This is the time to intensify your focus, pump up the music, and tackle the next exercise!

Lunges are great for developing the vastus medialis and vastus lateralis muscles. These muscles create the much-desired “quad sweep.” Use a shoulder width position with your eyes straight ahead. Take a deep breath and step forward. Keep your back in a slightly arched position. Take a comfortable stride forward bending your front knee and slowly descending to the floor. You can either perform all reps on the right or left leg first or you can alternate back and forth. I suggest doing your weaker leg first. Perform 2 sets of 8-12 reps.
Take a few minutes to reenergize and get ready for hamstring training.

Hamstring Training

Stiff Leg Dumbbell Deadlift:

This is an excellent exercise for developing the hamstrings. Use a shoulder-width stance with eyes straight ahead. With a dumbbell in each hand bend your knees slightly and lean forward at the waist. Slowly begin to rise up into an erect position with chest out and shoulders back. Repeat this routine for 4 sets of 10-12 reps.

Lying/Standing Leg Curl:

The leg curl can be done lying face down or standing. When using a lying leg curl machine, the back of your lower leg should rest comfortably against the underside of the rollers. Hold the grips along side the bench and slowly curl the weight toward you. Remember to concentrate on the eccentric portion of this exercise and use enough weight to stimulate the muscle. 3-5 sets of 6-8 reps.

12 LEG TRAINING TIPS: The following suggestions may help you enhance your leg training routine:

1. For a change of pace and to correct imbalances, train one leg at a time. Tests have shown that it is very common for one leg to be more dominant than the other with a disparity of up to 20%.

2. Use eccentric (the lowering of the weight) traininClick image for gallery

by Joy Bauer, M.S., R.D., C.D.N.

A lot of my clients often complain that they can't lose weight because of a "slow metabolism." And, unfortunately, many companies capitalize on this belief by marketing products that promise a so called "metabolic advantage" to help melt away the pounds. My next blog entries will discuss everything you need to know about metabolism. Hope you enjoy!

So What Is Metabolism?

Metabolism is the process (or rate) by which your body converts calories from food into energy. People often believe that a slim person's metabolism is high and an overweight person's metabolism is low, but this isn't usually the case.

Metabolism alone does not determine your weight. Rather weight is dependant on the balance of calories consumed versus calories burned.

* Take in more calories than you need -- you gain weight.
* Take in less calories than you need -- you lose weight.

Metabolism is merely the engine that burns these calories and the scale that regulates your calorie needs.

Your metabolism (the amount of calories your body burns each day) involves three key things:

1. Basic Needs -- This is known as your basal metabolic rate and covers the calories needed to sustain vital body functions; fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Typically, a person's basal metabolic rate makes up 66 to 75% of the total calories the body requires for the day.

2. Digestion and Absorption of Food -- About 10% of your day's calories go towards the digestion and absorption of the food you eat. It's ironic that you actually need calories to burn calories.

3. Physical Activity -- Exercise, depending upon how active you are each day, accounts for the remainder of calories burned.

Figure out the approximate amount of calories your body burns each day:

1. Calculate your basal metabolic rate with this BMR Calculator.

2. Determine your total daily calorie needs by inputting your BMR into the following equation: Calories Required.

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Helen, a former Glow wrestler and Hollywood stunt women, operates Virago, a club focused on submission style f vs f wrestling. She is now available for competitive mixed matches as well as playful, semi-competitive, and fantasy/domination type sessions. Helen (who won the lightweight division last year) won the women's heavyweight division of the 2d Annual Capitol City Grappling Open, March 26. 2000 in Sacramento, California.. I've now met Helen, and she is the real deal, a good, highly skilled competitive wrestler, Helen is pleasant, fun to talk to, organized, attractive, strong, flexible, and a fine wrestler. I recommend her highly.

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Looking back one year ago, has that much changed since this article was originally written? Lend us your commentary...

New Orleans lives on in those who love the city

By WRIGHT THOMPSON

The Kansas City Star

The water's still rising, filling up the neutral ground, washing over the restaurants where generations of families have broken bread. It's nearing the French Quarter, sweeping away 300 years of history. For those of us who love New Orleans -- people like me who've lived there and others who've just visited -- it's simply heartbreaking. Sandbags drop, helicopters circle, politicians plot and, all the while, the murky water keeps rising, impervious.

The most immediate tragedy is the loss of life, and of fortunes. But as I opened my paper on day three, I saw former mayor Marc Morial finally put words to every current or one-time New Orleanean's worst fear.

"We've lost our city," he said, sadly.

That's the thing no one has wanted to consider. That New Orleans might be gone forever. That whatever they build in its place won't be the same. It might look sort of similar, you know, in a studied way, but with the funky spots and easy vibes torn away. The fun of dancing at F&M's late into the night was its organic vitality, built by time and convenience and not by corporate mandate. Some cities are created. New Orleans evolved. So for the past week, I've tried to find out what happened to the places special to me.

I've sat in front of my television, scanning the photos flashing on the screen, looking for something familiar. But nothing seems familiar. It's like another place, some waterlogged cousin of the city I once knew. I've looked for Galatoires, and for Jacques-Imos, and for my friend Jeff Duncan's house. I can't get in touch with him. He covers the Saints so I know he's safe, but also I know the despair he feels over an Uptown shotgun he's lovingly turned into a dream home. I've tried to check on my cousin, Charles, but communication's shoddy. Phones don't work. All circuits are busy right now. Surely he evacuated, right? I've tried to find the French Quarter hotel where my father and I vacationed for the last time together. I can still see him sitting in the muggy courtyard, reading the newspaper, drinking a Diet Dr Pepper.

I look, but all I see is water. Wave upon wave of water, and of destruction, as the sea reclaims what was once hers.

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I remember walks down the French Market, café au lait in hand and sugary beignet dust on my shirt, looking up as boats passed by on the river. The water was always there, a constant threat, a heavyweight boxer taking a breather in his corner. Everyone knew that the city lived at the mercy of the gods. Maybe that's why it was always a little off-kilter. Living on borrowed time can do that. Now, as the aerial shots show the town becoming a lake, I wonder: is that old coffee stand still there? Is Molly's at the Market, a journo bar across the street, still serving drinks?

Or are they gone?

There were lazy days at City Park, where fathers and sons played golf. It's reportedly under water, and my friend Colleen lives nearby. Her house was the spot of the kickingest Mardi Gras party you ever saw, with crawfish and potatoes and corn and booze flowing. The editor of the paper would show up on his bike, adding to the laid-back feel. Now, as reporters do stand-ups on hotel parking garages, I wonder: Is her house even there? Is the living room, where so many SEC football games were watched, safe?

Or are they gone?

I loved long meals at a catfish joint named Middendorf's, along I-55, about 20 miles out of town. It was a family place. My grandparents Thompson ate there on their honeymoon, which was in New Orleans. My father and I talked of that catfish constantly, driving hours out of our way to sneak in a plate, begging to go back to the kitchen to see the old ladies deftly working filet knives, churning out paper thin strips of fish. It sat on the water, already one foot in the swamp, and, as the news cycles come and go, I wonder if I'll ever lounge in that quaint dining room again. Are those old ladies and their restaurant dry?

Or are they gone?

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Is it all gone?

That's the question now, a question only time can answer. New Orleans has known this was coming. It was the other shoe, but progress has a short memory.

Several years ago, I traveled down to Grand Isle, La., a barrier island that took Hurricane Katrina's first nasty jab. It was turning into a gentrified vacation spot and no one seemed to remember that, more than a 100 years ago, it had also been just that. Then a hurricane blew it away. The sand reclaimed the island and, where glitz had stood, fishing shacks on stilts arose. I wrote a story then, about the way Louisiana history seems to be cyclical, and, as I re-read the piece yesterday, the final sentence struck me. I wrote: Where Grand Isle is going, Grand Isle has been.

That's true for all of New Orleans. I once worked for the Times Picayune, and we often joked that the day-to-day papers were mediocre, but come a big event, the T-P rose to the challenge like the New York Times. As I've struggling in the past week to find bright spots, to find signs that the city might once again be the place I loved, the only thing I can cling to is the weakened but audible pulse of the newspaper.

The Times Pic, as locals it, is as much a part of that city as red beans and rice on Mondays. It often has the highest penetration rate of any metro daily in the country and, for the past few days, it's been putting out an online edition, linking PDFs of newspaper pages on the Web site. Even with no power and shut down presses and a subscription area covered in water, the newspaper refuses to break. Its city is surely proud but not surprised.

So many people just know New Orleans for its revelry, but behind the good times is a vibrant soul. It's in the paper, the people, the places. If you live there, even for a short time, it gets in you. Folks who haven't been a resident for years still display those bumper stickers: "New Orleans. Proud to call it home." The city is a state of mind as much as mortar and brick, and so, as I watch the obituaries of my favorite place on earth, I'm left with a glimmer of hope.

The city is a feeling and feelings won't be destroyed, can't be washed away. Sometime in the future, I plan to walk down that riverfront again, with beignet dust on my shirt, listening to the jazz filtering out of the windows. Is it gone? No. Never. In my heart, and in the hearts of countless others, New Orleans lives.