(Enid Fox's third visit to Power Surge)

Dearest:   Protocol is now in effect. I'd like to introduce my guest tonight :)

One of the most important considerations during menopause, especially, is keeping 
ourselves in good shape. That's why I created GIGS  -- (G)etting (I)nto (G)ood (S)hape. 
My guest tonight was active in Power Surge and very knowledgeable about fitness and I 
asked her to become Power Surge's own Fitness Coach.

            E N I D   F O X  (aka "Leseetsa")

In 1993, Enid received her certification for Strength and Personal Training at the 
Health and Fitness Institute in Hayward, CA.  "Now, at age 44, I am a passionate 
advocate for women's fitness, especially resistance training for women."

Enid has been a dialysis technician for 20 years. Her job is physical and she proudly 
boasts, "I can do everything the "guys" can do, and more!" Way to go, Enid! :) Enid 
says she has suffered a host of joint injuries due to over training, but today Enid 
feels "stronger and fitter than ever.  "I really want to help motivate other women to 
feel this good!"

And you have, Enid, and that's what Power Surge and GIGS is all about -- helping to 
empower women. I know you've gone ahead to many other accomplishments since first 
becoming Power Surge's Fitness Coach.  Do tell us about what you've been up to :)

Welcome, Enid :)


Enid Fox:   Hello all! Great to be here tonight!  Well, since I wrote that quote above 
2 years has passed. Then I was working in health care and now I am a full time Personal 
Trainer!


Dearest:   How wonderful!


Enid Fox:   Much of that career change has to do with my activity here in Power Surge.  
There was such an interest and NEED for good information on how to improve body 
composition and fitness that Dearest's GIGS board was born.  I have learned so much and 
enjoyed the successes of my fellow Surgettes.  We have several Surgettes who have been 
with GIGS for over six months and even one year.  It has been very rewarding for me!


Dearest:   :)  I'm so pleased to hear that, Enid :)  Such good news, Enid. Continued 
success!  Donna, go ahead.


MELADONNA:   Do you incorporate yoga in your training?


Enid Fox:   YES!  Yoga is wonderful.  I use yoga, resistance training and cardio 
workouts.  Yoga has many beneficial effects for the endocrine system and can be very 
helpful in reducing meno symptoms.  When I was working 50 hours a week, I stopped doing 
yoga, got more and more hot flashes then, when I resumed, the flashes left!  I really 
think the yoga was KEY!


Dearest:   Enid, in her recent PBS show, Dr. Chris Northrup talked about the importance 
of weight bearing exercise and said.. even if you go for a walk, put a backpack on with 
a book in it and each day add another book. What are your thoughts on this?  


Enid Fox:   That is how the original concept of "Progressive" resistance training came 
about.  A man carried a baby calf to the market for a year, as it grew in size he got 
stronger and was able to finally carry a full grown cow to market on his back!  You 
just don’t want to use too much weight too fast.


Dearest:   Is that a good way for a woman to begin some semblance of weight bearing 
exercise? 


Enid Fox:   It is one way.  Just see if you can determine on a scale of 1 to 10.  1 
being very light and 10 being the maximum, how much effort it takes to carry it. Then 
stay within about a 6 or 7.


Dearest:   Thanks, Enid.  Carol, go ahead, please.


RCHCTH:   New to th treadmill, should I use daily or every other day?


Enid Fox:   I would recommend you go every other day for the first 2 weeks, then daily 
but keep the amount of time under control also, not too much too soon.


Dearest:   Enid, do you suggest a specific amount of "time" spent when one starts 
weight resistance training? 


Enid Fox:   I would use the amount of repetitions as a guide more than time. Doing one 
set of 15 reps with a light weight (about a 5 or 6 on scale of 1 to 10) for all major 
muscle groups is most effective.  


Dearest:   How does weight resistance exercise compare to aerobics? Is one better for 
bone health than the other? 


Enid Fox:   As far as bone health, aerobics helps the legs and pelvic and spine but 
nothing for the arms and upper bones. 


Dearest:   Thanks, Enid.  DSR, go ahead.


DSReyn:   What is the best set of muscles to start with in resistance training? 


Enid Fox:   Hmmm, I recommend all major muscle groups, but if you had to do just 2 
major groups I would do the back and legs.  They are the largest and you can get your 
metabolic rate up quicker when breaking down and rebuilding those muscles.  And that 
is what resistance training does.  You must be sure to rest 48 hours between resistance 
workouts for recovery! 


Dearest:   Can weight bearing exercise put tone back into those areas that start to sag 
during perimenopause?  


Enid Fox:   Yes!  You cannot spot reduce but you CAN spot tone.  Some of my GIGS 
Surgettes who are here can testify to that!  


Dearest:   That's great. Ruby, go ahead, please.


Rubydubois:   I don't know anything about GIGS, maybe you could explain a bit about it. 


Enid Fox:   It is an ongoing support system that is part of Power Surge. Getting Into 
Good Shape.  Dearest has another message board... go ahead Dearest!


Dearest:   Well, I can begin to explain.  Thanks, Enid. Ruby, I wanted separate areas 
to deal with  specific problems of menopause, such as fitness and diet.  It seemed we 
needed separate places to focus on these areas... also relationships, sexuality, 
intimacy and everything that goes hand and hand with menopause.  That's how GIGS was 
born and Enid was perfect to coach those interested .. and the rest is HERstory :)  
Enid has done a wonderful job :)


Enid Fox:   Thanks, I love the job!


Dearest:   And we all love you, too!


Enid Fox:   :-)


Dearest:   Quiz, go ahead.


Quizgil:   In getting started again and, had to choose, would you pick aerobics or 
weights? I'm also trying yoga. 


Enid Fox:   I would start with either yoga or aerobics.  Resistance training is more 
difficult and takes special training (finding a personal trainer can really make it 
easier!


Quizgil:   Thanks, it's hard to keep several types of exercise going.


Dearest:   AnnamCara, go ahead.


AnnamCara:   What would you recommend as a starting point for someone who is afraid?  I 
have "the dizzies" most of the time and I'm afraid to push myself in case I make them 
worse.


Enid Fox:   Again, yoga is a very gentle way to start.  Walking is KING of fitness. If 
you can walk, do!  


Dearest:   Annam, there are some wonderful transcripts about yoga on the Web site.  Go 
to the Transcript Library at http://www.power-surge.com/library.htm.  
Read Mara Carrico's transcripts.


Enid Fox:   The breathing exercises of yoga may help the dizziness, too. 


AnnamCara:   Thanks


Dearest:   Thanks, Enid :)  Mary, go ahead, please.


PianoMary:   I've been thinking about getting a Callanetics tape (AM and PM   
short workouts).  What are your thoughts on this?  


Enid Fox:   I have talked to women who found the tape very useful.  Callanetics is 
rather intense, though. It has you holding some tough positions but it is effective.  
Like all areas of fitness, CROSS TRAINING is very important!  Doing a variety of 
activities keeps injury and boredom away. 


PianoMary:   oh :(   I need something easy!  Thanks.


Dearest:   Enid, someone was asking about Tae-Bo on the board today.  What are your 
thoughts about Tae-Bo, especially for beginners? 


Enid Fox:   Again, this is a more intense type of workout for beginners. Plus there are 
some "contra indicated" movements that could put your back, knees and other joints at 
risk if done improperly.  For beginners, I recommend some of Covert Bailey's tapes.  He 
has Muscle Mastery which is good for beginners.  

Also, Lisa Hoffman's book "Better Than Ever".  


Dearest:   Please share with us the importance of scheduling "appointments," especially 
when beginning an exercise regimen. 


Enid Fox:   Very good point!  Writing down appointments so that you will commit to them 
and then having these appointments written down to review can make a real difference. 


Dearest:   Great, Enid. Thank you!  Spud, go ahead, please.


Spud0812:   What do you do if soy stops working? Wait it out and stay on it?


Dearest:   Spud, this chat is focusing on fitness.


Spud0812:   I know but this also happened to Enid.


Enid Fox:   I am not the phytoestrogen expert but I know that when I stopped doing my 
cardio, yoga and resistance...still using soy, the flashes came back and then stopped 
when I went  back to working out!  


Dearest:   Crzy, go ahead, please.


CRZYFOX:   I walk 3 miles a day, and bike 3 miles why can't I lose  weight? I also lift 
weights.   


Enid Fox:   Wow, that's hard to determine without getting really specific about your 
program.  You could be over training, need to do more cross training or just not doing 
the best level of intensity for your needs.  Visit the GIGS folder and we'll find out!  


CRZYFOX:   OK, thanks.


RCHCTH:   I need to start weights, is there a starter video available? 


Dearest:   Good question.


Enid Fox:   Yes, Covert Bailey's  Muscle Mastery, great for beginners! 


Dearest:   Enid, is that available at amazon?


RCHCTH:   Where do you get those tapes?


Dearest:   I know Covert has his own Web site, too.  Carol, you might try 
covertbailey.com  <how original>


Enid Fox:   I was just jotting down your address, I can send you the link.  It's also 
on my web site Secondwindfitness.com  


RCHCTH:   Thank you, Enid.


Dearest:   Mary, go ahead.


PianoMary:   Do you think Lisa Hoffman will ever come out with a tape to accompany the 
book?  I have trouble following a book while exercising.  


Enid Fox:   Oh my, I wish she would but I tell you, if she doesn't, I will offer to for 
her!  There is a BIG need for it!  


PianoMary:   Thanks :)  


Dearest:   Enid, share with us the importance of bone density tests, especially during 
perimenopause. Thanks. 


Enid Fox:   These tests, like many other base line tests, give you information on how 
much attention you need to give to that health issue.  You can track your health this 
way. 


Dearest:   RCH, go ahead.


RCHCTH:   Suggestions for the bigtime un-coordinated? Not so flexible either.


Enid Fox:   Interesting you mention that!  When my clients first start resistance 
training, they have very bad coordination. After about 4 weeks of "practicing" the 
coordination gets better.  It's what we call "proprioception" or muscle sense.  It 
takes time for the nerves to learn how to talk to the muscles again!  


Dearest:   Enid, is there any difference in effectiveness of weight bearing exercises 
done standing as opposed to non-standing type exercise?  i.e., walking, running as 
opposed to swimming, biking.


Enid Fox:   Only that standing and doing upper body work is more tiring.  If you want 
to concentrate on the upper body and you can sit, it's easier.  Oh, sorry didn’t see 
the rest of the question.  You do use more calories when standing and bearing your 
weight.  


Dearest:   Interesting, especially after years of hearing how effective swimming is.  
Mary, your turn :)


PianoMary:   I belong to a gym but have trouble staying motivated to go.  Do you have 
any tips to get/stay motivated?  I know I always feel better when I take better care of 
my body. 


Dearest:   Ditto


Enid Fox:   Well, that's what my website is about... getting and staying motivated.  
You need to find support, reward yourself, keep a calendar/tracking book and keep 
reminding yourself about what you just said... YOU FEEL BETTER!  


PianoMary:   Thanks.   :)


Dearest:   Great answer, Enid. Thanks.


Dearest:   Donna, go ahead.


MELADONNA:   What kind of diet is best?


Enid Fox:   LOL, don't get me started!!  I don't advocate ANY diet.  I advocate 
changing your EATING HABITS.  It must be a lifestyle change, not a temporary quick fix 
if it is to be effective.  Cutting down on calories will lower your basal metabolic 
rate and defeat the whole purpose.  You need to increase your metabolic rate and there 
is one great way to do that, resistance training.  If that seems too intimidating, try 
to find a personal trainer to help you!  


MELADONNA:   ®¿® O.K. thank you ...


Dearest:   So true. Dr. Chris Northrup said on her PBS special, for every diet, there's 
an equal "binge"..which iss why so many people gain weight back as soon as the "diet" 
is over. You have to change your eating habits forever.  Great answer, Enid.

I'm curious, how many women here do daily exercise?  Please type yes or no to screen.


Enid Fox:   I do!
PianoMary:   used to :(
Sally1019:   I do
LORACURA:   every day 
O SEAPEARL:   I do!
MELADONNA:   me
LORACURA:   yes
Sally1019:   yes
MELADONNA:   yes
RCHCTH:   restarting treadmill after surgery
KARROLI:   yes
Quizgil:   no but trying to do again
CRZYFOX:   me
Lyonsie:   not daily
Catalina5:   I do.
TKOVIA:   dream about it, does that count?


Enid Fox:   Ha, 4 here are GIGS gals!!


Dearest:   Enid, why is the motivation to exercise regularly so often lost?  Even after 
people are SO determined to make it a permanent regimen? 


Enid Fox:   Because they have not become addicted yet.  It takes a month or two of 
being absolutely consistent about doing it for the brain and rest of the body to become 
addicted.  For those who can do this, "pretend" to be active for over a month, they 
usually stay unless something major disrupts their new lifestyle.  My clients who come 
in every week for 2 or 3 days of resistance and 3 or 4 of aerobics are addicted in 4 to 
8 weeks. 


Dearest:   Margaret, go ahead, please.


MBrant1004:   I've had wrist pain since weight training.  Since I've stopped no more 
pain.  Can this be related? 


Enid Fox:   Absolutely.  You may be using improper form or too much weight.  Have you 
seen a therapist or did you just stop and it got better? 


MBrant1004:   Not yet.  My thumb also is painful.


Enid Fox:   I would see a physical therapist. They can correct your form and help the 
pain. 


MBrant1004:   Yes, it is no longer painful.  But I need to lift weights.


Enid Fox:   Or see a personal trainer... 


Dearest:   Curious, Enid, but what's the going price for a personal trainer today? 


MBrant1004:   Maybe I should try the personal trainer. 


Enid Fox:   I only know California, anywhere from $40 to $60 and hour and most have 
reduced rates for multipule sessions. 


Dearest:   Thanks, Enid. Lora, your question?


LORACURA:   Wait...you used mine


Dearest:   We didn't!  Did we? :)


LORACURA:   cost of trainer..


Dearest:   Ahhh... sorry :(  I must've read your mind :)


MELADONNA:   Our YMCA in CA. has wonderful trainers. You might try that.


THRV Sue:   {S gmta


LORACURA:   LOL   I will try to think of another..go ahead with another person for 
now.


Enid Fox:   Well, I can add something about it.


Dearest:   Thanks, Donna.  Go ahead, Enid.


Enid Fox:   I would recommend at least 12 sessions for beginners, so you can really be 
sure you are doing everything correctly.  About 2 sessions a week and then you can cut 
back to one a week and then every other week.  


LORACURA:   Enid, I know a personal trainer can be very helpful but the cost could be 
a little too much for a lot of women.


Enid Fox:   That is true, that's why I guess my next project will be to make this video 
we were talking about earlier!!  


Dearest:   How wonderful, Enid!


RCHCTH:   Yes


Dearest:   That's what we need!  I hope you'll make mention of Power Surge GIGS on your 
video <hint, hint>  <g>


Enid Fox:   Without a doubt!!


Dearest:   Great!  Can't wait to see it! Good luck.  EMS go ahead, please.


EMS8326903:   Is it ok to get up in the morning and do a cardio work out or running 
without any food?  I heard it will burn more calories that way.


Enid Fox:   If it works for you.  My husband does that but I can't.  Just be sure you 
DO eat breakfast after!  


Dearest:   Mary, go ahead.


PianoMary:   My previous gym had small classes of people with one "personal" trainer 
that was cheaper.  Those might be available or recreation classes.  BTW - you could use 
some of the GIGS grads in your video!  


Dearest:   Ha! Great idea!


Enid Fox:   Yes, we also have a group class Women On Weights at the club where I work. 


Dearest:   That's great, Enid.. Lora, your question?


LORACURA:   Can we learn correct form for weights by using a tape instead of a trainer? 


Enid Fox:   Beginners can get some very good ideas from that Covert Bailey tape I 
mentioned but  there is an obvious limitation with tapes, no feedback from the "expert" 


LORACURA:   I have used one by Kathy Smith.


Dearest:   What was the name of Covert's tape again, Enid?


Enid Fox:   Muscle Mastery


Dearest:   I always think of underground activity when I hear his name <g> 
Thanks, Enid.


Enid Fox:   LOL


Dearest:   He's so funny, too :)


Dearest:   Enid,, thanks so much for joining us again in Power Surge to talk about the 
importance of fitness and exercise, especially for women in menopause.

Enid has a wonderful new Web site called Second Wind Fitness which you can visit on the 
Web at: www.secondwindfitness.com.

Please join me in thanking Enid for another informative guest chat in Power Surge :)  
Thank you, Enid!!!!!!!!!!


Enid Fox:   My pleasure, would love to do this again!


PianoMary:   {S applause
THRV Sue:   {S applause
LORACURA:   {S applause
MBrant1004:   Thanks Enid
Sally1019:   Thanks Enid
PianoMary:   Thanks so much, Enid!
RCHCTH:   Thank you
THRV Sue:   Thanks again Enid
CRZYFOX:   thanks Enid
PianoMary:   I really need to get back into this


Dearest:   And way to go with all your wonderful success! I'm so glad it
started in Power Surge's GIGS area :)
MELADONNA:   Thank you....I learned something I didn’t know!
Quizgil:   thanks Enid


Enid Fox:   Hi to my fellow GIGSers!! Thanks everyone for coming out on this lovely 
August night
KARROLI:   Thank you


Dearest:   Thanks for spending this time with us :)
PianoMary:   Thanks for another great chat :)
TKOVIA:   Thin Q


Enid Fox:   Thank you, Dearest, for giving me the opportunity that changed my career!  
You helped me to "follow my passion".


Dearest:   My pleasure, Enid. You're perfect for it :)


Read Enid Fox's first transcript
Read Enid Fox's second transcript


Disclaimer:  Every guest in Power Surge is a highly respected professional whose
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endorsement of a guest's views.

None of these transcripts may be reprinted or reproduced without 
the express permission of Power Surge™ and the respective guest.

Read other transcripts by returning to the Library.


Dearest
aka Alice Stamm
Power Surge
Founder, Facilitator, Host


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