How do I get started? It's often a good idea to spend a session or two with a personal trainer who's knowledgeable about stretching techniques. Or you can teach yourself by turning to an instructional book or video. "Stretching," by Bob Anderson (Shelter Publications), and "Sport Stretch," by Michael Alter (Human Kinetics), are reliable flexibility bibles. "The Whartons' Stretch Book" and "The Runner's World Stretching Video," both by Jim and Phil Wharton, give pointers on active isolated stretching. Whatever you do, start slowly, building your routine as you go.

How hard or far should I stretch? Stretch only to point where you feel mild muscle tension, not pain. If it hurts, you're doing it wrong. Move into each pose slowly, and exhale as you go. Experts differ on how long to hold a pose. Some argue that after two or three seconds a stretched muscle automatically tightens to guard against tearing -- a stressful sequence that, over time, can lead to tightness, injury, or pain. These experts advise holding a stretch for no more than two seconds to prevent that "snap-back" reflex from kicking in. Others, including Bob Anderson, advise holding a stretch for ten to 30 seconds. Perhaps best approach is to see what feels best for your body.

Don't bounce as you stretch; that only tightens muscle you're trying to extend. And try not to stretch "cold": Wait until you've taken a warm shower or moved around a bit.

When and How often should I stretch? Ideally, you should try to set up a daily routine to stretch. Adhering to a consistent stretch program can have a profound impact on how you feel on a day to day basis.

The problem with many traditional stretches is that often same muscle you are trying to stretch is, at same time, being used to provide stability and balance. You can't stretch a muscle that is already in use. Most proper stretches should involve a chair, bench or wall to help isolate target muscle group and keep your balance. By offering a base of support, muscle group can be completely relaxed before stretch.

Frequency: Try to stretch every day; start doing each stretch once and build up to doing each stretch 3 times

Intensity: Light pressure, about 30-40% of max

Duration: Hold each stretch between 10 to 60 seconds depending on your current flexibility, conditioning, and time. Start slow and gradually build up time you hold a static stretch.

If you are unable to stretch on a daily basis, a post-workout stretch is necessary. Or, as I advice my clients, incorporate stretches DURING your workouts . Typically, that means stretching bodypart that has just been exercised. For example, if you just did a set of bicep curls, follow it up with a bicep stretch. Or, if you're doing multiple sets, stretch bicep after first set. This is a very time efficient way to incorporate stretching and to ensure you're getting maximum benefit.

b.) Water retention week prior to onset of menses may be due to Niacin/Potassium imbalance (caused by estrogen dominance).

So, can we fix it? Yes! -- feeding female system adequately is critical to maintaining hormone balance.

1. Essential fatty acids (EFAs) are critically important because they are used in production of body's natural steroid hormones. Fats are good!

2. Are we providing our bodies with an appropriate balance of all essential amino acids (aminos that body can't make on its own)? This is what's wrong with vegan and vegetarian diets. Are we eating enough protein to satisfy energy demands of body?

3. Unrefined carbs (particularly fresh fruits and vegetables) are critically important for maintaining cellular energy. Grains are problematic for many people, particularly people struggling with Syndrome X or food allergies (wheat is no longer natural in our foods and is now top allergen in world).

4. Micronutrients are particularly important, especially to 'dieters' since they are notoriously deficient in many vitamins and minerals. Deficiencies are one of primary causes of inappropriate cravings for foods, or for loss of dietary 'compliance.'

5. Drink water and very little else! Americans consume, on average, 50 gallons of coffee per year. Teenage girls drink, on average, 46 oz. of soda per day! Osteoporosis will be an epidemic in 20 years.

6. Include 35+ grams of fiber daily. Fiber helps remove excess estrogens from colon before they can be re-absorbed (leading to estrogen dominance).

7. Be sure to nourish adrenal gland (through sleeping, napping, Siberian Ginseng, Holy Basil, etc.), as cortisol production (through stress) is a problem for female hormone balance!

8. Other lifestyle issues: get plenty of sleep and rest! Stop trying to be superwomen (superwoman is dead!). Exercise frequently, vigorously, and efficiently -- but don't over do it. Excessive exercise can cause endocrine disruption and increased fatigue. Never exercise beyond body's ability to sustain.

Exercise tends to be more difficult for women than for men, due to lower levels of testosterone and human growth hormone.

'Difficulty' here means inability to stick with a program over long term and, more importantly, ability to lose weight quickly and keep it off. And, it certainly has nothing to do with laziness or 'inferiority'. It's strictly physiological.

Reasons:

a.) When testosterone levels drop (because of insufficient adrenal output) energy is decreased and it is more difficult for women to lay down lean muscle tissue.

b.) Human growth hormone (hGH) levels are more difficult for women to maintain, particularly as they approach menopause. As hGH levels drop, energy plummets because lean tissue slowly decreases. Loss of hGH therefore leads to lowered metabolic rate as metabolically active muscle decreases.

Factors that diminish hGH include following:

i. Increased fatty acids in blood (triglycerides). ii. REM sleep (lack thereof). iii. Emotional deprivation. iv. Hypothyroidism. v. hGH itself (through negative feedback loop).

Symptoms of low hGH include following:

i. Fatigue ii. Increased weight and abdominal obesity iii. Decreased lean body mass and decreased muscle mass iv. Poor sleep v. Impaired sense of well-being vi. Decreased exercise capacity and physical performance vii. Reduced cardiac performance

Factors that stimulate production of hGH include following:

i. Low blood sugar ii. Decreased fatty acides in blood iii. Deep sleep (stages 3 and 4 of NREM sleep) - which is why naps are so important; also decreases cortisol iv. Increased activity of sympathetic division of autonomic nervous system v. Vigorous physical activity

So, as you can see, there's a lot of control we can have over our hormones as it relates to weight management without need for drugs or other artificial means. It's simply a matter of educating yourself and then practicing self care consistently.

Then, you'll be on your way to being Female, Forty, Lean, and Happy!