Dorm Room Toner

"Trim Your Hips and Tummy"

• NYC fitness expert Jennifer Cassetty is here with one of her Dorm Room Toner exercises. The Move: Leg Crossover Plank This tightens and tones your hips, abs and lower back!
• 1. Start in the plank position with your forearms propelling your body a few inches off the ground. You should also be on your toes to help you keep your back straight
  2. Cross your right foot over your opposite leg and tap floor with your toes, then return to the starting position. Repeat with your left foot.
  A couple of tips to keep in mind:
  1. Make sure your body is level and your hips aren't slouching.
  2. Your goal (for fastest results! is to do 3 sets of 20 reps on each side, three times a week.
• Now you have the full workout! Do it 3 times a week, along with some light cardio for at least 15 minutes -- and never overestimate the value of walking around campus! It's a great way to stay fit.

Orlando Sentinel - June 5, 2009

"Healthy body ... Healthy Sex Life"

• Beach season is upon us. Great motivation for whipping yourself into shape, right? Fitness expert Jennifer Cassetty points out that something even greater should spur you to keep your body in tip-top condition the whole year through: Having good sex!
• "Exercise, in general, can pique desire for couples and make relationships more enjoyable," said Cassetty, a fitness photo shoot supervisor in New York. "The results of exercising can be one of the best gifts for yourself and your partner. It builds confidence because you physically look better and you have the energy to perform with your partner."
• Regular exercise not only burns calories and reduces body fat, but it also gives your hormones a kickstart, relieves stress and re-energizes the body -- all essentials to an improved and rewarding sex life. Here are a few moves that Cassetty suggests you add to your exercise routine to get your body primed for passion:
1. Style Walk - Start by standing straight, then slowly crawl into a push-up position and proceed to do a push-up. Then slowly return to the start position. This creates a stronger upper and core body muscles. In addition, it allows for extra flexibility for all those positions you want to try.
2. "Bend Over" Squats - Start in a squat position and hop with your feet together and then land back in a squatting position. This tones and shapes your thighs and butt. For ladies, this gives you the opportunity to show off your booty area. Squats can make your lower body stronger and raise hormone levels throughout the body.
3. Ab-Mission - Lie flat on your back, hands under your butt, then lift feet about 12 inches off the ground and spread your legs, then bring back down together. This works out your lower abs and thighs, and increases flexibility.
4. Sex Lunges - Step out to the side, go down as far as you can go, then return to start position. This increases blood flow and flexibility.
5. "Get On your Back" Hip Lifts - With (small medicine) ball between knees, slowly lift your hips while your feet stay flat on ground. Your hips should slowly rise off the ground. This works your hamstrings, butt and lower back, and squeezing the ball can make certain areas of the female body tighter.
• "When our bodies are healthy, they tend to be able to 'go with the flow' throughout the day and not become overly stressed and tired," Cassetty said. "With more energy and a better outlook emotionally, individuals will have a desire to engage in a healthy and intimate relationship..."
• After all, what better reward for working out than a fulfilling bedroom experience?

San Jose Fitness Examiner by Amy Rabinovitz - July 17

"How to be a Model Without Killing Yourself: The Model Fitness Regime"

• Jennifer Cassetty and Wilhelmina Modeling Agency created the Model Fitness Regime so top models can get and stay healthy. Do you really have to kill yourself with drugs and unhealthy habits to stay model thin?
• It's come to the point that magazines have to digitally add curves and a healthy appearance to photos of rail-thin models. To combat this unhealthy trend, Jennifer Cassetty and Wilhelmina Modeling Agency created the Model Fitness Regime.
• Cassetty agreed to write this article giving tips that are part of the Model Fitness Regime -- showing hopeful models how they can look (and BE) competitive in the industry while being healthy enough to reach top model status. More than 10 million people are trying to be thin in order to obtain an unrealistic image that models exemplify. The National Eating Disorders Association (NEDA) reports that women aren't the only victims trying to have the "model look." NEDA states that as many as 1 million males are fighting a battle with anorexia or bulimia as well as 10 million females. While there are many factors that go into this, the goal of the next generation of models must be to not only look healthy, but to be healthy and fit. Here are tips that are being taught to hopeful models, part of the model fitness regime:
• First, incorporate six small, nutritious meals. Small meals will curb your appetite and eating the right foods will keep your body active to go on more than one go-see. Next, begin incorporating daily exercises that help you stay lean while developing the healthy look that models crave. The following emphasize core strength, but a good, overall program needs to include aerobic exercise as well:
• Reverse Lunges - Stand with feet together, step way back with the right leg, keeping all the weight in the left heel. Return to the start position and alternate legs for 3 sets of 15 reps. These will help you get lean, toned legs as well as strengthen your hip and knee stability to walk runways in high heels.
• Plank Alternating Rows - Begin in the push-up position with dumb-bells in hands below shoulders. Have a wide base with your feet for better stability and pull one up toward the body, then set down and alternate arms. This will tone your core and arms.
• Jackknife Abs - Lying on your back with one knee bent while the other knee is extended, both arms will reach overhead. Crunch up to bring both arms to meet the straight leg (toe), return to start. Do 15-20 reps all on one side, then switch legs and finish the set. 2-3 sets total for core strengthening and toning.
• If your goal is to model, and to be a top model, you need to start with an awareness of a healthy lifestyle, and by being honest about how to lose weight and keep it off without killing yourself.
• Models should follow a balanced, nutritious diet with exercise and avoid extreme behaviors. Always consult with a doctor first before starting a new diet and exercise regime, and before you incorporate the above exercises, meet with a coach or trainer to be sure your form is proper. A person who attempts to do things poorly or improperly will never make it to the top ranks of the modeling world.
• About Jennifer Cassetty:_Jennifer's writing has appeared in Seventeen.com, People and several other publications. She has worked with Division I collegiate athletic teams, adult athletic development teams, and has trained several Hollywood leading men and women as well as become a trusted fitness mentor for their fitness goals. For more information, visit www.jennifercassetty.com.

The Tampa Tribune - July 16, 2009

Article by Cloe Cabrera

• Everybody knows exercise is good for you. So the more you do it, the better you should feel, right?
• Not always. All that lifting, lunging and long-arm crunching can trigger some unusual side effects - from a pounding headache to an unexpected orgasm to a runny nose. "People put a lot of stress on their body they're not used to," said Steven Page, a sports medicine specialist at Brandon Orthopedic Associates. "They start a new routine, or increase the intensity, or they don't work out regularly and do a heavy workout; they can all be triggers." Some problems are the result of inadequate nutrition or hydration, said fitness expert Jennifer Cassetty.
• "What you put in your body is what you're going to get out of it," Cassetty said. "Good hydration ensures you can sustain physical activity. If you don't have the proper foundation, it's going to throw everything out of whack - which can cause the body to experience some problems." Experts say when you start a workout program, build the intensity slowly, exercise regularly and maintain proper nutrition.
• "Even if you're predisposed to certain illnesses, exercising regularly can prevent them," Cassetty said. "But before you start an exercise regimen, you need to make sure there are no underlying health issues that could cause problems."
• Headaches/Migraines - For some exercise enthusiasts, workouts bring on more than aching muscles, they can trigger an aching head. Primary exercise or exertion headaches are usually harmless. But a first-time sudden-onset headache is something your doctor should know about.
• "Exercise-induced headaches are common because of the sudden stress on the body," Page said. "But if you haven't had headaches all your life and during exercise you start getting them - and you have high blood pressure - that can be the only sign you have of heart disease."
• Pulled or strained muscles in your neck, back and shoulders also can cause major headaches. And so can dehydration.
• Migraine sufferers don't have to give up exercising, Page said. Just start slowly, and don't overdo it. "Make sure you include a warm-up period and increase your time gradually."
• There are also medications that can be prescribed by your doctor to help your headaches, he said.
• Incontinence - If your workout includes lots of jumping or jogging and suddenly your shorts feel damp, it might not be sweat.
• Stress incontinence occurs when the pelvic muscles that support your bladder become weak, Cassetty said. It can develop after pregnancy, and men who have had prostrate surgery also can suffer from it. But there are exercises that may help, she said.
• Kegel exercises (where you repeatedly contract and relax the pelvic-floor muscles as though you're stopping and starting the flow of urine) are helpful. Twice a day, do a series of 10 contractions while standing, sitting and lying down.
• Losing weight also can also help relieve extra pressure. Severe cases of incontinence may need surgery, Cassetty said.
• "Unfortunately, this is one of those conditions that becomes more common as we age," she said. But it's not uncommon for young men and women to experience problems, as well, if they have an intense workout.
• Exercise-induced anaphylaxis (EIA) - Eating a meal before a workout can leave you feeling sluggish. Eating the wrong foods before exercising can be downright lethal.
• Exercise-induced anaphylaxis is similar to the reaction caused by foods, drugs and insect stings, Page said.
• In some people with food allergies, the food alone isn't enough to trigger an allergic response, he said. "But when coupled with exercise, it can bring about this condition."
• EIA can be triggered by foods such as wheat, nuts or shellfish. When eaten before a workout, they can cause allergic reactions such as hives, nausea, wheezing and trouble breathing.
• If you aren't sure if that's the problem, or you don't know what your food allergies are, see an allergist.
• Stop exercising at the first sign of symptoms and until they completely disappear. If your symptoms don't improve after you stop exercising, get to a doctor.
• People who have suffered an EIA attack can still exercise, but they need to take precautions, Page said. Use the buddy system, and make sure your buddy knows how to administer adrenalin. And keep an antihistamine with you when you exercise.
• Exercise-induced asthma - People with or without chronic asthma can find themselves gasping for air during a workout.
• Exercise-induced asthma is a narrowing of the airways in response to exertion, which causes coughing, wheezing, shortness of breath, tightness in the chest and fatigue, Page said. Typically, symptoms of exercise-induced asthma start after five to 15 minutes of working out.
• Using a short-acting bronchodilator (rescue inhaler) before - or during - exercise can help you keep moving without the asthma slowing you down.
• Runny nose - If your nose is running as fast as you're moving, you're not alone.
• Rhinitis is an inflammation of the nasal mucous membranes. Symptoms include excessive mucus production, congestion, sneezing and itchy, watery eyes.
• It can happen whether or not you have allergies. And it doesn't matter whether you are exercising inside or outside, or if the air is cold or warm. It usually happens with vigorous exercise such as running, cycling or skiing.
• If you don't mind a drippy nose, keep a generous supply of tissues stuffed in your workout pants or jacket. If your nose is ruining your workout, see an allergist for a prescription.
• Orgasms or "Coregasms" - Exercise can make you feel good about yourself in more ways than one. Many ladies become sexually aroused from a workout that involves the deep core, quads and inner thighs.
• "It's basically exercises like crunches, leg raises or exercises where you tend to relax the pelvis muscles, tense them, and relax them again that can create stimulation," Page said.
• Feel-good endorphins released during exercise also can play a role.
• Unless you're bothered by having a "coregasm" right in the middle of the gym, there doesn't seem to be anything to worry about," he said.
• Numb Feet - If your feet are losing feeling in the middle of your workout, check the fit of your sneakers and make sure your laces aren't tied too tight. Restrictive shoes can pinch a nerve.
• If that's not the answer, it might be "exercise-induced compartment syndrome." That's what happens when muscles increase in size during exercise, putting pressure on blood vessels and nerves and causing numbness, pain and poor circulation. Switch activities and see if it helps. If symptoms persist, follow up with a doctor for diagnosis.
• Flatulence - Sweat may not be the only thing you're working up during that exercise class. Consider that most people pass gas at least 14 times a day, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
• "People get moving, and things move around and start the digestive process," Cassetty said. Gases can build up because you're moving and swallowing air; and that starchy meal could work its way through your digestive system.
• High-fiber foods, dairy and carbonated beverages also can induce gas. But some exercises, such as walking and jogging after a meal, actually can help relieve gas. Exercise also can improve your digestion. If the gas is excessive and causes abdominal pain and discomfort, have it checked, she said.
• Reporter Cloe Cabrera can be reached at (813) 259-7656 or ccabrera@tampatrib.com.

Destination I Do Magazine by Jennifer Stein - January 6, 2009

"Buff Brides"

• First of all, HAPPY NEW YEAR! Second, congrats to all the newly engaged couples who are surfing the net to find the perfect wedding away. I hope you find destinationidomag.com and Destination I Do Magazine helpful tools in creating the destination wedding of your dreams. Getting in shape is one way to start a new year off right, and it will help you look your best come W-day. Jennifer Cassetty, Celebrity Fitness Expert has some fantastic tips for how to look picture perfect depending on the gown you select:
• A-Line: shoulders, sculpted arms- Bicep Curl/Shoulder Press Combination - With dumbbells, perform bicep curl up to chin, then rotate hands as press weights overhead, then return to start position
  1. Lateral Raises - standing with knees slightly bent, shoulders back palms down toward thighs, raise from mid-shoulder arms straight out to side up to shoulder level, then return to thighs
  2. Bench dips - sitting on edge of bench, hands just over edge, move hips just off bench and lower body by bending elbows straight back. Press from back of arms to extended position then lower body and repeat
  3. Rear Delt - Lying face down flat on bench; weights on floor, palms facing each other at shoulder level raise from back of shoulders straight out to side, squeezing shoulders together, then return to floor
• Mermaid: back, toned glutes, lean thighs.
  1. Deadlift/Bentover rows - standing, knees slightly bent, shoulders back and chest out. Weights hanging down with straight arms in front of thighs, band at waist until back is parallel to floor; pull shoulders back together bending elbows up, then extend arms straight down and extend through hips to stand fully up.
  2. Single leg squats - one leg behind you on bench, keeping hips and shoulders square to the front, raise head and chest and squat down as far as possible keeping all the weight on the front heel., then stand back to start position and repeat.
  3. Squat/upright row Combination - wide stance with toes slightly turned out, weights in hands hanging straight down. Squat down, knees following line of toes, then stand and raise elbows up to the ears pulling from the shoulders, then return weights straight down back to squat position.
• Ball Gown: slender or pear-shaped women to create smaller waist; nice arms - Rotating Plank - hold plank position on extended arms and toes, then rotate one arm up to ceiling, back to plank, and repeat on other side. Advanced move, add push-up during plank.
  1. Suitcase Crunches - on back, hands under ears, knees bent on floor crunch up and touch elbows to knees, then return to start position
  2. Sunrise Abs - lying on back with knees bent; holding ball, bar, or small dumbbell overhead with arms extended. press weight up to ceiling and perform full sit-up straight up to ceiling. Advanced move. rotate shoulders as you sit up, ball still straight up to ceiling.
• Empire: focuses eye to neck and chest- Incline Chest Flies - incline bench lying face up, palms facing each other, bend elbows slightly and lower arms straight out to sides (above the chest, not shoulders or face), then pull from chest arms back up together.
  1. Chest press/triceps press combination - flat bench lying face up; palms facing outward bend elbows at 90 degree angle down to chest and press back up together; then face palms together and lower elbows straight down by side to chest level and press through back of arms straight above chest again. Rotate back to chest press/trice press for reps.
  2. Upright row/press out combination - sitting on edge of bench, hold weights straight down and pull upward from shoulders then extend arms straight out in front, pull back to shoulders, then lower back to start position.
• Column: straight down for leaner figures, Belly and lean, toned thighs- CARDIO!!!! - interval training mixed with proper healthy diet will lean out legs and flatten belly in time for fittings!
  1. Star Lunges - Left foot stays anchored; right foot steps out front to lunge, back together; diagonal, lateral, and reverse lunge. Then Switch legs
  2. Lower abs - lying flat on floor, knees bent, pull belly into floor and raise knees up to chest raising hips off the floor, then lower back down to start position.
  3. Scissor abs - lying flat on back with legs extended, place hands under hips to support back raise legs off floor and alternate crossing them over and back of each other focusing on keeping inner thighs tight and lower belly pressed into floor.
• For more information on Jennifer Cassetty please visit http://www.jennifercassetty.com.

Seventeen Magazine - January 9, 2009

"If You Think You Hate to Run, Read This!"

• When you hit the treadmill, do mere minutes sometimes feel like hours? Lauren, 19, from Philadelphia has the same problem, so sports, nutrition, and fitness expert Jennifer Cassetty came up with this plan that can make a jogger out of anyone. The trick is that you work up to it so gradually that it never ends up feeling like torture! (Think of it as sneaky stamina-building!
• Q: "I'm really out of shape. I want to start running, but every time I do the treadmill I can't last and get tired. Is there a way to work up to it?" --Lauren, 19, Philadelphia
• A: The easiest way to build up to running is to do intervals for 30 minutes, which means that you're alternating between walking, jogging, and running hard. Here's an easy plan that will get you fit so fast you'll be able to jog for 20 minutes without stopping by next month!
• Week 1: For three days this week, walk for 3 minutes (3.8 to 4 mph), then jog at a light speed (5.0 to 5.5 mph) for 2 minutes. Repeat for 30 minutes.
• Weeks 2 and 3: Flip-flop those minutes by walking for 2 minutes, then jogging for 3 minutes. Again, do it three days this week, repeating for 30 minutes each time.
• Week 4: Now start your workout by walking for a 1-minute warm-up, then jogging for 4 minutes. Repeat this for 30 minutes, or 40 minutes if you're feeling good! This will test your endurance thus far, as well as build up endurance in your system.
• Weeks 5 and 6: Now you're in your "endurance buildup" stage, and you're aiming for 30 to 40 minutes! You will walk for 3 minutes, followed by a 7-minute jog. Every two days, you will take 1 minute of walking off and add 1 minute of jogging time. For instance, the next phase would be you walking for 2 minutes, then jogging for 8 minutes. Two days later, you will walk for 1 minute and jog for 9 minutes.__Week 7: Once you are comfortable and feel that you can do more, try jogging for 20 minutes and slowly start to increase your speed. The goal is to improve speed and time a little bit each week. Remember to cross-train with other cardio machines one or two days per week to prevent boredom and injuries -- you don't want to use the same muscles all of the time!
• Do you have a question about healthy eating or exercise? Leave it in the comments section or e-mail us at health@seventeen.com. Friday is Q&A day, so we'll try to answer it in a coming week!
• Read more: http://www.seventeen.com/health-sex-fitness/all-access-fitness-blog/reader-question-running-aab-010909#ixzz0YrKHbp9A

Seventeen Magazine - January 23, 2009

"The 3 Weight Exercises Every Girl Can Do!"

• It's awesome if you have access to a weight room with machines, whether it's at your gym or at school. But if you're like reader KC, who wrote in to Seventeen last month, it doesn't help much if you aren't quite sure what to do with it!
• That's why sports, nutrition, and fitness expert Jennifer Cassetty is here to help with a simple plan to get you toned.
• Q: "My friends and I want to be fit, but all the equipment in gyms and weight rooms is a bit overwhelming! What machines are best for us, and how do we use them? Thanks!" --KC, 16, Texas
• A: Hey, KC! Jennifer here. There are lots of great machines out there, but here are three that every gym will have, and that will give you a good, but quick, overall workout! Do this plan three times a week and you'll shape up!
  1. Lat Pulldown Machine: Start with 30 pounds on your first try and do four sets of 10 with a 30-second break between reps. Grip the bar and sit on the seat with shoulders back. Make sure you bend your elbows out to the side and pull the weight down toward your hip. Try squeezing your shoulders back together at the bottom of the motion. Keep your head and chest up the whole way down and return back to starting position. This strengthens upper back for posture.
  2. Leg Press: Start with 30 pounds on your first try and do four sets of 10 with a 30-second break between reps. Place your feet about hip width apart on the foot plate. Your legs should have a 90-degree bend in the knees. Press through heels to move plate out, then slowly lower back to starting position. This machine helps to shape your butt and upper thighs!
  3. Chest Press: Start with 10 pounds on your first try and do four sets of 10 with a 30-second break between reps. Keep your shoulders back on the pad. Push the handles forward from the chest and hold for two seconds. Return the handle to the start position. This machine helps with upper-body strength, especially your shoulders and triceps!
• Got a question for a fitness or nutrition expert like Jennifer? Leave it in the comments, or e-mail it to health@seventeen.com!
• Read more: http://www.seventeen.com/health-sex-fitness/all-access-fitness-blog/weight-exercises-aab-012309#ixzz0YrKY70A9

Article by Jennifer Cassetty - November 5, 2008

"Stress, Your Health and the Economy"

• The economy appears to be on a downward spiral with the only thing increasing is your stress level. The additional stress can be unhealthy, resulting in weight gain and poor health choices. Many Americans allow stress to pressure them to overeat and snack on foods that aren't good for them. Instead of channeling that stress into unhealthy habits, here are simple tips to keep fit without spending money.
• Run, Walk, Bike!_You don't need a treadmill to do cardio! Run or walk outside, in the park or around the neighborhood for a few minutes a day. These types of workouts can increase circulation and, with extra water, eliminates toxins. It also lowers blood pressure and can help reduce risk for heart disease. If you're not a runner, ride a bike. Bicycle paths in communities and parks allow for a fun way to stay healthy.
• A Chair Is Not A Chair
• A chair can be used for more than just sitting. You can do squats by standing with your feet, shoulder width apart, arms out in front of you to keep your chest up and head and neck neutral. You should sit hips back and physically sit onto the chair, pressing down through heels and stand back up to beginning position. For more variations, you can also do dips and modified push-ups (if the chair is stable against a wall), even abs on the chair (sitting on the chair, hold the sides of the seat and raise knees up to chest pulling abs in (remember to keep breathing during these exercises).
• Floors Ain't Just For Walking
• The floor is probably the most understated thing everyone has at home. Instead of walking all over it, try using it as an extension of your home gym. You can work out your abs with crunches, side-lying plank abs movements where you lie on one side, elbow underneath shoulder, top foot slightly in front of the other for balance. Raise hips up, hold for 5-10 seconds, then lower down. Repeat 15 times each side) and leg lifts to tighten up those muscles.
• If you want a little more variation, try using a dry towel on a hardwood floor. You can use this like an ab roller where you're on your knees with wrists under your shoulders, hands on the towel and stretch your hips as far forward as far as you can go, then reverse.
• So don't let the stress of the economy derive you from your fitness goals. Try these exercises at home away from a costly gym. Weight loss brought on by a regular exercise routine will help create a healthy lifestyle, weight loss, reduction in arthritis (through joint range of motion), and many that engage in exercise routine find a way to stop smoking.

NIFS - 2009

"Picking a Personal Trainer"

• Personal Trainers help bridge the gap between good intentions and a realistic, effective exercise program. When choosing a personal trainer (PT), think "HEALTH"
• H: Healp in assessing your needs and goals - a PT should be able to assess your current fitness status and the exercises best suited to help you achieve your goals.
• E: Efficiently create the bes program for you - PTs should be able to create a well-balanced workout program based on your needs and goals.
• A: Attain your set goals in the shortest time - PTs should make sure you are spending your time wisely when exercising; ask what a realistic timeframe will be to achieve your goals.
• L: Lose weight through an individualized fitness program - For those wanting it, PTs should eb able to develop a plan that focuses on weight management and overall health/fitness.
• T: Training the easy way - a PT assesses your form while you exercise; choose a PT who accompanies you during some/all of your exercise sessions.
• H: Help in motivation and continued support - PTs can be your own private cheerleaders. Find a trainer that gets you moving.
• Personal Trainers can be an invaluable tool for improving your health and fitness.

NIFS - 2009

"Kicking the Caffeine Habit"

• Caffeine is a drug that acts as a central nervous system stimulant and a diuretic. Caffeine is present in coffee, tea, soft drinks, cocoa, chocolate, and kola nuts. There is no human requirement for caffeine in the diet. Although caffeine is safe to consume in moderation, it may negatively affect one's health and nutritional status. As an appetite suppressant, caffeinated beverages may be replacing nutrient dense foods such as fruit juices and milk.
• Excessive caffeine intake can lead to an increased heart rate, duiresis (excessive excretion of fluids), nausea and vomiting, restlessness, anxiety, depression, tremors, and difficulty sleeping. It is beneficial to cut back on your caffeine intake to prevent any symptoms of withdrawal. Sudden cessation of caffeine intake may cause headaches, drowsiness, irritability, nausea and vomiting, and other symptoms.
• You should consider cutting back caffeine intake if you are consuming caffeinated beverages in place of juice or milkif your intake is more than 200 to 300 milligrams a day (about 2 cups of coffee). Start slowly by mixing half a cup decaffeinated and a half a cup regular coffee. Or, replace your afternoon soda with a glass of juice -- you'll get more nutrients without the caffeine.
• Alternative Beverages:
  1. Fruit juice with seltzer water, or drop a slice of lime in your glass for flavor; mix fruit and ice in the blender for a cool slush.
  2. Freeze fruit juice into cubes and add to your glass of water
  3. Fruit juice popsicles also provide a flavorful twist
  4. Another thirst quencher is flavored decaffeinated iced tea or green tea.
  5. Water, of course, is always the best way to cut out caffeine as well as stay hydrated and the best part about water is, it's always available and it's FREE.
• There are many varieties of teas available from fruit to herb -- just be sure to check labels for added sugars which can increase calories. When you look at the options choose fruit juice, decaffeinated teas and coffees, and water. When using a little imagination, quenching your thirst caffeine-free is easy.

NIFS - 2009

"You Are On Vacation! Make The Most Of Your Time Off"

• Have you ever known yourself to finally take a vacation and have trouble letting go and truly relaxing? Maybe you feel like you still need to stay on schedule rather than letting go and doing what you like when you like. Being on vacation calls for a different type of thinking and response. It is more important to switch into these responses than to geographically be in a certain spot.
• Vacations are good for more than a suntan, souvenir hat, and a couple extra pounds. Whether you are taking a full two-week vacation or enjoy several small get-aways each year, spending time away from the office and daily grind revives your body and mind.
• Vacations benefit your health by:
  1. Lowering stress levels
  2. Reducing anxiety, chronic tension, and depression
  3. Restoring a healthy appetite
  4. Easing sleep problems
  5. Brightens mood and improves sense of well-being
  6. Sharpens your focus on the present
  7. Enhancing the immune function
  8. Energizes your body from the sun's rays or relax in natural habitats such as lakes, trees, and vegetation
• Many people have a problem "unplugging" at the end of their workday. Make sure you engage yourself with positive, relaxing habits:
  1. Lowering stress levels
  2. Dim the lights when having dinner
  3. Take a warm bath with scented candles
  4. Keep items such as pictures of family in your bedroom
  5. Do not have a television or computer in your bedroom
• Let go of your worries- work was there when you left it, it will be there when you get back. It is important to remember to focus on the present and take care of yourself. While you are on vacation, make it special. Take a trip to the beach, go to a museum, or get a massage and a facial. Whatever you do, make the most of your time and let the rest of the world melt away.

NIFS - 2009

"Health Benefits of Pets"

• Pet owners feel that the unconditional love and companionship from their furry friends can increase the quality of their lives. The health benefits of pet ownership are increasingly being recognized. Pets are uncomplaining and unjudging in the relationship with their owner, and are suggested as a drug-free way of coping with stress. Dogs also encourage owners to exercise. It is possible that a pet can actually make you healthier? The following are aspects of our loves that pets can help improve:
• Mental:
• Pets allow the owners to talk about problems and fears without being judged. Pets are always willing to listen to your concerns and problems.
• Psychological:
• Children who own pets are often less self-centered than those who do not.
• Patients with mental disorders were happier as a result of caring for a pet.
• Emotional:
• Pets provide companionship and promote a general feeling of well-being. For example, pets in retirement homes improve both patient and staff morale.
• Pets can lessen the feelings of isolation and loneliness while providing a sense of purpose for elderly people. Making the effort to care for a pet on a regular basis provides a feeling of fulfillment.
• Social:
• Pets have been described as a social lubricant providing a topic of conversation. Attending dog-training classes, visiting the vet and walking in the park all provide opportunities to meet and talk to other people.
• Physical:
• One United Kingdom study showed that keeping a pet significantly reduced levels of cholesterol and blood triglyceride (two factors believed to influence heart disease)
• An American study showed that those patients who owned a pet had much better chance of surviving for more than a year after a heart attack -- a difference which could not ber explained by the extra exercise the dog owners enjoyed.
• Stress Reduction:
• Stroking a pet or simply watching a fish swim in an aquarium helps us to relax. Indeed, the mere presence of a pet seems to have the same effect, reducing heart rate and lowering blood pressure.

NEW YORK, NY - July 6, 2009

"Fitness Expert Jennifer Cassetty Explains How To Walk
On and Off The Runway Safely Without Extreme Dieting"

• More than 10 million people are trying to be thin in order to obtain an unrealistic image that models exemplify. The National Eating Disorders Association (NEDA) reports that women aren't the only victims trying to have the "model look." NEDA states that as many as 1 million males are fighting a battle with anorexia or bulimia as well as 10 million females. The masses appear to blame the fashion industry for its insistence on using sample clothing sizes of 00 and 0 that even the most veteran models can barely fit into.
• With fashion insiders admitting to photoshopping "weight" to images of rail-thin models to give the appearance of a more full-figured and healthy model, Wilhelmina Modeling Agency model and personal fitness trainer Jennifer Cassetty created a "model fitness regime" to help models live a healthier lifestyle. The regime was designed in mind to help models stay competitive in the industry while being healthy enough to reach top model status. The regime will help give models that lean, slender body needed to fit in small garments.
• "The model fitness regime is a great way to stay lean while being healthy enough to walk on and off the runway. As a model, I understand the competitive nature of the industry and what models should do to live a healthy lifestyle while maintaining that required image," says Cassetty. "Several models today starve themselves to fit in designers' garments, which sends a negative image to people. Models already are a certain height, so achieving a lean, slender body with a steady diet and exercise program should be easier for them than starving."
• Incorporating six small nutritious meals that you learn about in grade school is vital to Cassetty's regime. She emphasizes that small meals will curve appetite and having the right foods will keep your body active to go on more than one go-see. One of the best benefits of having a steady fitness routine, such as her model fitness regime, is that you'll have the energy to walk fiercely without feeling fatigued and exhausting yourself.
• Revers Lunges for lean, toned legs as well as hip and knee stability to walk runways in high heels (Standing with feet together step WAY back with right leg, keeping all weight in left heel return to start position and alternate legs for 3 sets of 15 reps.
• Plank Alternating Rows for better posture and toned core and arms. Begin in push-up position with dumbbells in hands below shoulders. Wide base in feet for better stability. Pull one arm up to body, set down and alternate arms.
• Jacknife abs -- lying on back one knee bent, one knee extended, both arms overhead -- crunch up to bring both arms to meet straight leg (toe), return to start. Do 15-20 repetitions all on one side, then switch legs and finish set. 2-3 sets total for core strengthening and toning.
• For new models who want to be on top, they have to start being honest with themselves about how to lose weight and keep it off without killing their bodies. Models should make a promise to follow a balanced, nutritious diet with exercise and avoid extreme behaviors. Always consult with a doctor first before starting a new diet and exercise regime as some people may be more active than others.