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Donna Richardson Get a Move On!
Popular fitness expert Donna Richardson joined PlanetRx.com for a chat about easy ways to get started on the road to a stronger, leaner body. Richardson has starred in more than 15 exercise videos, hosted many fitness programs on television and radio, and been featured in top magazines including Vogue, Glamour, Fitness, and People. She is also a spokeswoman for the American Heart Association and their Choose to Move program, a free, interactive, web-based physical activity program. Learn more about Richardson. This is an edited transcript of the chat.
PRx Host :
Welcome to PlanetRx Live Events. Today's guest, fitness expert Donna Richardson, is well known for her many award-winning exercise videos as well as her expert advice on NBC's "Later Today" and "Weekend Today" shows. Richardson also serves as a spokesperson for the American Heart Association. Welcome to PlanetRx!
Donna Richardson :
Hi!
PRx Host :
We've got quite a few audience questions, so let's get started.
Souvann :
Hello, Donna. I am 39 years old and I have had three children. My oldest is 20 and my youngest is 7. I have this tummy that will not seem to retract. Is there anything that I can do for my lower abdominal area? And what can I do to keep the rest of my body toned? I am active and willing to try anything.
Donna Richardson :
I am glad to hear that you're active, Souvann, so I'm going to give you a high five. In regard to the tummy that doesn't seem to retract, you definitely need to stay active. It's about a combination of aerobics, doing that three or four times a week, and then strength-training two or three times a week. You can't spot-reduce, but you can spot-train which means for that area of concern you train a little bit more frequently, and probably a little longer and sometimes you may even increase the intensity. You still focus on a total-body program, but for your abdominal area, you're going to spot-train and work on that area a little bit more.
One great exercise for that region is the reverse curl. Do a variety of abdominal exercises, including the reverse curl. Make sure you include a good nutritional program, too. Keep the faith, and you'll be successful!
Deeda145 :
Hi, Donna! I have several of your videos and enjoy your enthusiasm for fitness. It helps to inspire me. However, I am 47 years old and in the midst of menopause. I can't seem to get myself motivated, and I worry that I'm on the road to roundness! Please help me, Donna. I really don't want to bring out the double-knit pants but I'm afraid it may happen! Your fitness groupie, Deeda145.
Donna Richardson :
Deeda, don't bring out the double-knit pants! They are coming back, but we don't want you to dig yours out! Let's just get up and get moving. If you're not already involved in a program, just choose some activities that you like to do. That will help you meet your goals.
Find something within you that will help motivate you to reach your goal. It could be a photo of you years ago in your double-knits. It could be a swimsuit picture from a few years back, or the feeling you had when you were in better shape and feeling good about yourself physically and mentally. Capture that spirit, and let that be part of the motivating factor for you to get started right away with a good fitness program and establishing good, healthy eating habits. Bring out the halter top, leave the double-knit in the closet with the cobwebs!
HillMan :
Thanks for coming, Donna. I have a question: I walk a lot as part of my day, and live in a very hilly place. I am over 50, though -- do you think just some walking is enough exercise?
Donna Richardson :
I think walking is great exercise -- I'm an avid walker myself. I think it's also really good that you are in an area that has hills, because hills make it a little bit more challenging, which means you'll burn more calories. Hills are really good to tone your butt, so you'll have nice buns, too! Hats off to you, and keep on truckin'. Also, add weight-training to your program. Focus on a total-body program: light weights, with the focus being muscular endurance. Light weights, more reps.
susan e :
What is the Choose to Move program? Is it free?
Donna Richardson :
Yes, isn't that wonderful? It's free, it's fun, and it's for your health. Choose to Move is a 12-week program to help women become more physically active on a daily basis. It is a three-part program: exercise, nutrition, and weight management. You can register by mail, or on the Internet. You can also call 1-888-MY-HEART (1-888-694-3278).
What you will receive, aside from becoming a member of Choose to Move, is a handbook, and in that handbook are some great suggestions for someone trying to become more physically active on a daily basis, how they can incorporate more activity.
It shows you how, even when you think of doing household chores like laundry, you can incorporate a little bit of exercise. When you're in the laundry room folding up the clothes, you have to take the clothes from the washer to the dryer to the basket. That move is a squat, which is a really good exercise for your quadriceps, hamstrings, and buttocks. Make sure you're doing the proper technique, and get about eight to 12 reps in there. Then you go drop the clothes, and come back in. You can get some great leg work in while you're doing laundry!
Another example: Some of us have to vacuum. I vacuum, but I vacuum with a little bit more gusto. Instead of taking a baby step, I take a big step forward, which would be considered a lunge. The lunge is a very popular exercise, and it's great for shaping your thighs and buttocks. Imagine pushing the vacuum cleaner -- every step you're taking, you could be doing a lunge and toning and shaping your legs.
If you're talking on the phone and have a cordless phone, hold the phone with one hand, keep a conversation going, pick up a water bottle or dumbbell and get in some bicep curls or tricep extensions above your head. Then switch to the other side and work out the other arm and shoulder.
It's for everyone, and when I say everyone, it doesn't matter what fitness level you are. These are really easy and very convenient motivational tips, so you can start to incorporate being active back into your lifestyle.
susan e :
What if you're over 50?
Donna Richardson :
If you're over 50, this program would be beneficial for you as well. If you haven't been active, this is a great way to get started. Think of it as a jump-start. When you take steps to becoming healthier, you're going to start off with moderate activity, like 10-15 minutes of exercise segments dispersed throughout the day. They all add up to health benefits. As you become stronger and build endurance, then you do a little bit more. You start with a 10-minute walk and graduate to 20 minutes. It shows you how to get started and how to graduate, as I would say, from becoming healthier to becoming fit. As you become more healthy, then your program changes to a more structured program where you can become more fit.
I can't seem to squeeze in enough time for my exercise program. I have a gym membership, but getting there seems impossible. How can I get my figure and my health back? I need to know what I can do to lose the weight in a limited amount of time. Please tell me if I should place more of an emphasis on weight-training or cardio or both!
Donna Richardson :
I have a great suggestion. Pop in my "4-Day Rotation" or "3-Day Rotation" video. The "4-Day Rotation" was made with someone like you in mind. If you have 15 minutes, you can get in a good workout focusing on one body part. By the end of the week you've done a total-body workout, you'll be feeling better, and you'll be more motivated to continue to work out, and maybe even do a little bit more than 15 minutes.
That's when you graduate to the "3-Day Rotation Workout." It's three 20-minute routines. One is dancing, the second one is toning, and the third is kickboxing. You don't get bored, you stay pretty excited to continue to exercise.
Luvelykitty :
Are these exercises good for someone trying to lose pregnancy weight? I have a 2-month-old.
Donna Richardson :
The recommendations in Choose to Move would be appropriate for someone who just had a baby. You normally would take it slow and take it one step at a time. It's a program that leads you step by step so you're setting realistic goals, you're doing activities that obviously fit into your lifestyle, which is going to set you up for success.
Chill :
How did you get involved in the program?
Donna Richardson :
I have been working with the American Heart Association for about four years now as a national spokesperson. I personally believe in Choose to Move. I travel all around the world, I visited over 40 countries, trying to help motivate and educate people to become healthier. But my biggest challenge is my family. I'm happy to say that a lot of my family members are more active than they used to be.
Choose to Move has the basic activities that you're probably already doing in your daily life. It's all about finding out what activities you like to do, and doing them. Don't think, "I have to get my workout in." Think, "I enjoy doing this activity. If I'm enjoying myself, it's going to be beneficial for me. Hey, I'm having fun doing it!"
PRx_Host :
Here are two questions about your fitness habits:
Jweinstein :
Hi, Ms. Richardson. I was wondering, how much do you work out each week? Do you do it every day?
susan e :
How do you stay motivated?
Donna Richardson :
I work out three or four times a week. I normally have to get my workout in the morning. ... I walk on the treadmill or walk outside, and I partner that with weight-training -- a total-body program. That I do probably five days a week. I would say my abs are my problem area, so I spend a little more time on those. I usually combine that daily program with tennis or swimming or golf on the weekends. Golf I'm really not good at, but it helps to de-stress me and I really like that part of it. I love tennis because I get to get out and play with my girlfriends or colleagues, so I like that form of activity.
I have a swimming pool here, so my honey and I get to do an activity together, which we both enjoy. My honey doesn't like to exercise! He knows there are some things you just have to do 'cause they're good for you. I helped him lose 50 pounds! He lost it in a year and he's kept it off for two and a half years. When I met him, he was 60 pounds overweight, with high blood pressure and high cholesterol. I met with nutritionists and trainers, and designed a program based on his lifestyle.
Heavyset :
I am pretty overweight. Are different exercises for people who aren't very athletic?
Donna Richardson :
I would recommend activities that are easier on the joints, for those who are overweight. I would first of all recommend water exercise. That's a great activity for someone who is overweight, because you're buoyant, so it's less stress on your joints. You need to couple that with a weight-bearing activity such as working out with weights. Stationary-bike riding is good, because you're doing an activity, but it's not the impact you would have if you were doing an aerobics class or running. Those tend to be more stressful on your body. Take it one day at a time. Set realistic goals, and design a plan based on how you wish to accomplish your goal.
PRx_Host :
What are realistic goals for weight loss?
Donna Richardson :
I think it's realistic to set short-term goals and long-term goals. A short-term goal could be losing a pound or a pound and a half each week. A long-term goal could be to improve the quality of your life and be healthier. In between, the goal could be something like, "I have this special event coming up, a high-school reunion, and I've got to look fit and fabulous." Maybe that's a three-month or a six-month program, and you tailor your program in terms of changing the frequency and intensity. So by the end of that program, you have reached that goal and you're the talk of your reunion!
I am getting married, and did a Fit to Wed program. I tried to incorporate activities that would help stimulate me mentally and spiritually. I'm so excited about getting married! This guy is the love of my life. I wake up and I always say to him, "This is probably the best time I can remember ever in my life." Personally I'm very happy, professionally I'm very successful, but I don't recall ever waking up every day with a smile on my face, and looking over and saying to myself, "Wow, does it get better than this?" Then I go, "Yeah, and I want more!"
I've worked very hard for many years and made many sacrifices to become successful as a fitness expert, but when I look at my life now, all of it was worth it, because I'm very happy and able to utilize my fitness platform and help motivate other people. That is the biggest contribution I can make, period. I feel that I have an incredible opportunity, because I'm providing a service. It can really change people's lives. That's pretty empowering! That feeds me energy, and I get pretty excited. I'm always looking for more programs to design and more videotapes to make to keep people excited about wanting to be the best that they can be. It's an honor, and I accept the honor and I hope I'm doing a good job.
PRx_Host :
That's great, Donna. You're inspirational! Congratulations from our audience.
BeachBabe :
What's the best kind of workout for all-over tone? I'm not interested in being really muscley, just toned and looking good.
Donna Richardson :
The focus for a good total-body workout would be focusing on muscular endurance, light weights, more reps. Anywhere from five to eight pounds, 15-20 reps total-body workout, two to three times a week, with free weights or with equipment (the machines). I also highly recommend Pilates and yoga. I've added Pilates to my program, and have seen a major difference in my physique.
Pilates is a combination of really strengthening the muscle but also elongating the muscle. So you have two benefits there: strength-training and flexibility. When I leave a Pilates class, I feel like I'm 5'8", even though I'm only 5'4". Instead of that bulky, muscular look, it's very slender in tone. That's what I think a lot of women want. It's not stressful on your joints, it feels good. I don't leave there feeling, "God, someone just kicked my butt!" When I leave, I feel really rejuvenated and very stress-free. But in terms of the result I've seen, it's the best type of toning I've experienced, along with the weight-training.
Buttaway :
I have been taking some health experts' advice and walking more each day, using the stairs when I can, and that kind of stuff. I feel better, but I look pretty much the same. What's the next step?
Donna Richardson :
I would say be patient. It's about dedication on a daily basis. You don't get fat overnight, you're not going to get fit overnight. You have to take it one day at a time. Stay motivated.
Here are a few tips for staying motivated: One great motivational tool for me is working out to my favorite music. I can get up in the morning and not want to get on the treadmill, but if I have my music, it's a different story. Music is on, and I'm singing, sometimes dancing, and I'm really not even concerned that I didn't want to do this. Sometimes you're not motivated to work out, but music is a very motivating source.
Another tip: Work out with someone else. I'm on the road seven months out of the year. If I don't get my workouts while I'm at home, I have to try to schedule them while I'm on the road. I call up a friend and say, "Let's go play tennis" or "Let's go take an exercise class." I'm taking it with a friend, so we can catch up on all the gossip. Also, I made an appointment with someone. If I tell my friend we're going to meet at a certain time, I don't want to let them down. I'm going to stick with it. When I leave, I say, "I can't believe I was sweating it!" The buddy system definitely works.
Another motivating factor is setting some short-term goals you know you can accomplish. When you accomplish them, you can give yourself a pat on the back, and treat yourself to a massage or facial. When you set unrealistic goals, frustration sets in. Soon you may fall off the wagon and not know how to get back on. If you set some goals you feel you can accomplish, that starts you out with your best foot forward, allowing you to reach goals and set more goals to help you reach success.
PRx_Host :
Unfortunately, we're going to have to cut this chat short so Donna can take care of some wedding business.
Donna Richardson :
I would love to come back! I've got lots of energy and lots of information to give. Unfortunately, I've got to deal with a little wedding business.
PRx_Host :
We'd love to have you!
Donna Richardson :
If you want to invite me back, I'm ready to sign up right now!
PRx_Host :
Great! Any links you'd like to share with the audience?
Donna Richardson :
Go to Donnarichardson.com, and for more information about my videos, go to Blockbuster, K-Mart, Suncoast or Best Buy. Thanks so much! I appreciate the love and support of a lot of the fans who have stayed with me for many years, and even the new ones who don't know me, but who obviously allow me to have some time in their day. I really appreciate it!
PRx_Host :
Have a great wedding, girl!
Donna Richardson :
Thank you so much!
PRx_Host :
Thanks for joining us!
M O R E A B O U T D O N N A R I C H A R D S O N
Donna Richardson started out intending to be an actor and dancer, but then she took up aerobics and never put it down. As fitness expert on NBC's "Later Today" and "Weekend Today" shows, as well as ESPN's "Fitness Pros" and ESPN 2's "Crunch Fitness," Richardson is able to combine her love of fitness with her on-screen talents.
In addition to appearances on "The Oprah Winfrey Show," "The Ricki Lake Show," "The Today Show," and "Larry King Live," Richardson has starred in more than 15 exercise videos, authored a book, and been featured in many leading magazines. Her latest video, "Donna Richardson's 3-Day Rotation Workout," teaches a program including kickboxing, target toning, and low-impact dance aerobics tailored into three 20-minute workouts.
Richardson also volunteers as a fitness consultant for the Boys and Girls Club of America, and is a spokeswoman for the Girl Scouts of America as well as the American Heart Association and their Choose to Move program.
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