Henrietta Pussycat, King Friday XIII, Queen Sara, Prince Tuesday, X Owl, Lady Aberlin, Chef Brockett, Lady Elaine Fairchilde, Mr. McFeely, Daniel Striped Tiger …

To this day when one of us is on a high-horse, other will say “Correct as usual, King Friday.” “As a latch-key kid in 80’s, I can remember coming in from school and turning on Mr. Rogers,” wrote Crystal Thomas, from Statesboro, in eulogies. “Hearing his voice made house not feel so empty. I felt very safe. We have lost an angel on this earth.”

I wasn’t a latch-key kid in late 60’s when my oldest son and I watched “Mister Rogers” every afternoon. I was a young married woman with a husband in medical school who was rarely home except to sleep, with no money, no relief, no car, no dryer, far from family, at home with my first child. I had typical days of an at-home mom with a two year old boy – busy, full, emotionally turbulent days as we had friends over or visited and boys tumbled around, and by 5 pm I was tired of him, he was tired of me, we were longing for “Daddy” to come home, which wouldn’t be for hours and he’d be even more tired when he got home and it was, yes, definitely time for Mister Rogers. My son would crawl up in my lap, a tired little bundle, and would stare … mesmerized.

How did I feel? Mister Rogers made house not feel so empty. I felt very safe. He was quite often kindest voice I heard in a day. Mister Rogers competed with advent of “Sesame Street,” but it was no contest. Mister Rogers was special.

He stood for what he believed in. I have his quote on my website, as he is a standard bearer for me: "At center of universe is a loving heart that continues to beat and that wants best for every person. Anything we can do to help foster intellect and spirit and emotional growth of our fellow humans beings, that is our job. Those of us who have this particular vision must continue against all odds. Life is for service."

In addition to stretching muscles involved in cardiovascular exercise, you need to stretch each specific muscle you train in a fitness program.

When you stretch your muscles it helps to provide better physical performance, prevents injuries, and can help to improve your posture.

When muscles are stretched, elasticity in them improves which will help to increase your range of motion and improve quality of your movements.

Never stretch a cold muscle; meaning you should always make sure your muscles are warm before stretching. It's usually better to do a more extensive stretch at very end of your fitness program, but light stretching between exercises is fine.

Stretching doesn't take a long time, and it shouldn't, but you do benefit tremendously from it.

Stretch only after muscle has been properly warmed-up. Again, best time for a complete stretch is when your exercise session has been completed.

By time you have finished your specific weight lifting program, which will be about 35 - 45 minutes in length, your muscles will have warmed up as much as they can possibly get.

Remember any womens fitness program must always include a warm-up and proper stretching for maximum effectiveness and to prevent injury.

When you do this you will indeed experience terrific benefits a good weight training program will give you.

Exercise Selection:

For you to succeed in your over-all womens fitness plan you need to select at least one exercise for each major muscle group in your body. This will help to promote well-balanced muscle development.

Another important part of your over-all fitness plan is order your exercises are performed. When doing a range of weightlifting exercises, it's better to start with larger muscle groups then perform exercises for smaller muscle groups.