Junonia Plus Size Clothing Blog

Healthy Ideas for Valentine’s Day

2012-02-09T10:51:00.000-08:00

If you are planning a special meal for you and your sweetiefor Valentine’s Day, you might consider adding one or more of these heart-healthyand sensuous foods.

Artichokes: Steam theentire head and pull off the leaves one by one, dipping the meaty end inolive-oil aioli.
Strawberries: Findthe biggest, sweetest ones in the store and eat whole while lounging. Add sensuousness by dipping in the darkestchocolate sauce you can find.
Chocolate: The darkerthe healthier. Try chocolate made withsea salt for a burst of intensity.
Have you tried Liberte Yogurt? Oh my! It’s better than ice cream!
Oysters! Take yourdate to your favorite oyster bar and try several varieties. They promise to steam up your love life.
Soup: Nothing saysloving like a bowl of homemade soup.
Sushi: Elegant,subtle, refreshing leaves you ready for love.
Tea: A nice cup oftea is filled with micronutrients, and just warms the soul, especially when youshare a pot with that special someone.
Artisan cheeses: Nibble from France to Spain to Wisconsin,enjoy the sensuous flavors. Include softcheeses and goat cheese.
The little special extras: Dates, nuts, dried fruits, figs, imported waters, flavored coffee.

And spend some quality time with your sweetie in the kitchenwhile preparing all your favorites! Put on some music and dance your way throughfood prep. Look and feel great in something casual that will let you move andflirt! Add some jewelry to quickly glam up the look. What could be better than delicious food, great tunes, lots of laughsand your sweetie by your side?

MizzFit's Fashion Forward Food Tips

2012-02-07T13:47:00.000-08:00

MizzFit, ourfashion-trend friend at www.mizzfit.com,commented recently about eating more fashionably for fitness. The idea is to slow it down and SAVOR! Fast food is, well, fast! And not particularly satisfying, because youjust end up wanting more and more! Herfavorite suggestion is to pair something delectable, like almond or cashewbutter with carrots, celery or jicama strips. Much healthier, satisfying, and rather elegant!

· Pair smooth with crunch. For smooth think nut butters, humus, canolaoil based dips, and aioli. For crunchthink vegetables like organic carrots, conventional cauliflower, jimaca,fennel, organic celery – and skip the crackers!

· Fruits solo. No need to spend a lot of time making a fruit salad. Serve finger fruits. Just wash and leave them au natural withstems and leaves intact. Think loungingin a toga. Buy organic if you can. Grapes, strawberries, blueberries, raspberries,blackberries are just the start. Soelegant. If you must, dip in mascarponewith honey for a treat.

· It’s the pits. Buy olives with pits intact. Slows you down to notice the wonderful flavors. Buy lots of different types and discuss therelative merits as you nibble.

· Apples and Pears are a great alternative tochips and crackers. Buy organic and sliceinto clever wedges and use them to dip into almost anything! Go savory! Try nut butters, or gorgonzola insome cream cheese. Then there is sweetwith cinnamon sugar, or a honey dip, and my favorite, caramel.

· Dried fruit and nuts. Mix up trail mix with your favoriteflavors. Go to the bulk section of yourcoop or grocery to save money and fuel your creativity. Savor slowly by serving in mini cupcake cups.

· Citrus! It’s like natural sorbet. Justcut up conventionally grown into easy to bite off chunks, skin and all! Try all the variations of oranges and grapefruits,and give the exotics a try too!

Recipe: Curry Dip with Cauliflower Florets

Anne Kelly’sfavorite recipe from her Mother-in-Law Grace

A sure-fire, sosimple-you-can’t-believe-it, hit appetizer

1 head ofcauliflower broken up into bite size florets

Dip: (Make one day ahead for full flavor)

1 cup canolamayonnaise

1 tsp curry powder

1 tsp garlic powder

1 tsp horseradishsauce

Stir together

Serve dip in alovely small bowl in the center of the cauliflower on a plate.

That’s it! You’ll be amazed that it will be the firstthing to disappear from your buffet.

Finding Time to Exercise

2012-02-02T09:16:00.000-08:00

The main reason people give for not exercising is that they don’t have the time. It does not take much physical activity to meet the minimum that doctors recommend to keep generally fit. The rule of thumb is 30 minutes of physical activity five days a week. Some studies suggest that shorter periods of exercise, 10 minutes say, spaced through the day can be just as effective. Click here for some easy ideas on fitting in 10 minutes of exercise in your day.

Park in the FARTHEST spot away from the door for work and shopping.
Take the stairs, 2 flights up, 3 flights down.
Take a 10 minute walk at lunch.
Keep walking shoes and socks in your desk.
Stay standing on your bus or train.
Walk away from your destination a few stops to pick up a bus, get steps in and get a seat!
At home, go up and down stairs with light loads often, rather than heavy loads once.
Do your distasteful tasks; laundry, cleaning, yard work, in 10 minute intense bursts.
Watch the news or read on your treadmill or exercise bike.
Invite a friend for a walk to a coffee shop 10 minutes away.
Walk instead of taking a car if the trip is under a mile. Use a backpack.
Walk and play with children whenever you can.
Rescue a dog! Walk at least twice daily.

Online Fitness Programs Growing In Popularity

2012-01-26T10:05:00.000-08:00

The benefits of apersonal trainer and the convenience of the Internet have come together in thelatest fitness trend: online personal training. Nicole Keith, Ph.D., Fellow inthe American College of Sports Medicine explains that online personal trainingis convenient and effective.

Keith and a team of researchers tracked theeffectiveness of their own online group fitness program. They followed 40 previouslyinactive adults who saw marked improvements in all physical abilities - with a34-percent improvement in arm curls, a 31-percent improvement in the step testand a two-inch gain in upper body flexibility. "Wealso saw mental gains." said Keith. "The participants began tobelieve in their abilities during those eight weeks."

All fitness programs come with pros and cons.While online training is accessible, convenient and affordable, it can also berisky for clients who are not honest about their abilities. Still, Keithbelieves online training programs are here to stay.

Have you used an online fitness program? What did you think about it?

Staying in Shape on a Cruise

2012-01-24T12:30:00.000-08:00

If you love tocruise, but hate the thought of getting out of your workout routine here are somegreat ways to stay in shape.

Check out yourship’s amenities before you leave. Also the ports you’ll be calling at to seewhat kind of shore activities they offer. Do a walking tour instead of abus tour.
Try somethingnew. Yoga? Snorkeling? Massage? Zip lines? Aqua Exercise? Remembera swimsuit.
Bring greatwalking shoes, at least two pair! The best advice is to take the stairsand walk whenever you can.
Enjoy your meals,avoid the snacks.
Drink lots ofwater, and less of sugary hi-calorie drinks.
Check out theworkout facilities, they are often spa-quality with great views.
Watch thesun! Nothing ruins a workout routine, or your vacation, like serious sunburn. Make sure to cover yourself to avoid full sun exposure.
Enjoy with aFriend. Walking the ship with a friend, seeing everything your ship hasto offer, is a special joy of cruising.

Winter Is for You. Really!

2012-01-19T17:59:00.000-08:00

Junonia is headquartered in Minnesota, the land of fourseasons. We like to think we know a little bit about winter -- and how tolove it.

Some tips for loving winter wherever you are:

It’s beautiful. Sun glinting, birds you can see in thetrees, animal tracks in the snow, stars shining in the crisp air. Enjoy it all.
It’s not as cold as you might think. A temperaturebetween 10-30 degrees Fahrenheit is perfect for being outside. It’s coldenough to keep everything frozen and warm enough to stay outside for hours.
Watch the wind. There’s a reason they report the windchill factor! Always head out into the wind, and return with the windcomfortably at your back. And check out the wind-chill factor and believeit!
Head, hands and feet. Keep them warm with greatinsulation, and you’ll stay cozy.
Layer for comfort. You’ll be ready for anything. Start with a wicking base layer that will keep you dry evenwhen you work up a sweat. Then add insulation that keeps a layer of warmed air next toyou like warm, cozy fleece. Then top is off with a wind-breaking layer that can also beopened up to release heat when get hot!
Be sensible. There are a few days when the onlyactivity that makes sense is a book by the fire and a cup of cocoa.
Winter is a great time to start a walking program. You’ll love getting outside and you won’t overheat. Just remember tolayer and watch the wind.
Extend your hours even when the days are short by walkingwith a friend. Walk along a shopping avenue, or head to the mall.
Try a new sport this winter! Ski areas offer greatbeginning lessons for adults, downhill and cross country. How aboutski-joring with your dog? And there’s always sledding with the kids andan old fashioned snowball fight. You’ll soon find yourself lookingforward to snow!

Should You Hire a Personal Trainer?

2012-01-17T15:08:00.001-08:00

Tips from Jeanne Johnson, the trainer Anne Kelly has beenworking with for just over a year now. Jeanne trains in the Twin Cities of Minnesota and can be reached at Jeanne Johnson [jchombody@gmail.com]

When do you think aperson should consider hiring a personal trainer? Will I need a trainer forever or just to getme started or over a hump?

If new to exercise, especially weight training, hiring atrainer to teach proper form and workout design is very important. If you aremotivated and disciplined, hiring a trainer for a few sessions or periodicallywill work well. If you start and stop often with exercise and feel unmotivatedto work out, hiring a trainer is a smart decision. You will be more consistentand get the most out of your workouts. Even if you are disciplined, hiring atrainer will help you keep your workout fresh and challenging. Also, we tend tonot push quite as hard without someone watching over us, so another greatreason to hire a trainer.

What is the difference between a trainer session and a bootcamp/class? Is the extra cost of atrainer worth it?

Classes can be great alternative to hiring a trainer, but Iwould recommend still hiring a trainer initially for proper form and helpingyou decide which class to take (a good trainer will determine your currentfitness level/capabilities and recommend classes based on that.) Classes aredefinitely a less expensive option and can be a good choice for people familiarwith exercise. Another alternative would be small group personal training whichwould keep costs down but still give a more personal/individual experience.

What can I expect topay a good trainer?

Cost for a trainer can range anywhere from $50-100/hr and updepending on location.

What qualifications should I look for?

Definitely look for a trainer with a certification through arespected organization such as American College of Sports Medicine (ASCM),National Academy of Sports Medicine or National Strength and ConditioningAssociation (NSCA) Experience is equally important especially if you have anyhealth conditions or injuries.

Do I have to sign a long-term contract? What if we just don’t “click?”

It depends on where you are working with the trainer. Independenttrainers usually require you to purchase a set number of sessions, but not acontract. Trainers at larger gyms may have you sign a contract for a period oftime, but it just depends on the gym. Definitely meet with a potential trainerbefore working with them to make sure that you are a good fit. Most trainerswill want to have a consultation with you before working with you for that samereason. A good fit is very important - many people spend more time with theirtrainer than with anyone other person in their life - so you have to keep thatin mind as you make your decision.

I’m a larger person and not very fit. I’m nervous about starting with a trainer whoprobably has no idea what it is like to be overweight and under-fit. What questions should I ask a trainer to makesure they “get it?”

Obviously you want to work with a trainer that you feelcomfortable with and who you think will motivate you. This will be differentfor every person as some people like a more in your face, aggressive trainer,while others will appreciate a trainer with a softer approach. You should askyour potential trainer if they have experience working with people similar toyou, also you could ask for names of clients that would be willing to talk toyou about their experience working with the trainer.

Should I look to a personal trainer for nutritional orequipment advice?

Unless your trainer has a specific certification or degreein nutrition, I would recommend that you work with a professional in nutritionto guide you with your diet and food choices. Most trainers will have a networkof professionals that they can recommend or refer you to. Your trainer is agood resource for equipment purchases. They will know what to recommend basedon your level of fitness and preferences.

In-home or studio? Sharing a trainer?

Location is up to you, what you are most comfortable with.Typically in-home trainers are more costly, while small gym trainers are moreaffordable. Small group training is a great option - usually 2,3 or 4 peoplesharing a trainer for the hour. This can be fun and motivating for the clients,but again it is what you are most comfortable with and what you think will keepyou going and stay committed.

How should I find a trainer? Do they allow sample sessions?

A referral isprobably the best way to find a trainer. Ask your friends, coworkers, familywho they work with. I think this is the best way to go, rather than using aGoogle search. It doesn't hurt to ask for a free session or partial session.This is really up to the trainer or gym policy. At the least, paying for onesession as opposed to several sessions initially would be a smart move so thatyou can get a feel for the trainer's style and expertise.

Comments from Anne Kelly

My friend Christine recommended that I come with her andshare a workout session with Jeanne once a week. It took me about six months to warm up to theidea. The thing that pushed me over theedge was realizing that I was losing upper body strength. I had a canoe tripplanned with my strong son, and I wanted to be strong for the portages—and Ididn’t want to get injured on the trail. I have really enjoyed it—well, in the middle of the hour, when Jeannepulls out those slider-things to make us work on our abdominal muscles, thereare a few moments of whining! Overall Ifeel much stronger and more balanced. Jeanne also offers her clients a once aweek early morning boot camp and I have started doing that as well. It’s a bigger class with less individualizedhelp on form, but we keep moving! I cantell in my posture that I am moving more freely and comfortably. I can’t say Ihave lost weight during the year, but I have stayed stable, and some parts ofme are definitely a little firmer. I amclearly stronger and feel great. Sharing the hour with Christine has also beenreally fun. The three of us chat abouteverything from movies, to family, to politics. Somehow sweating makes the conversation better. Jeanne is correct in her comments that reallyliking your trainer is important. Don’tsettle for someone you don’t really connect with. Jeanne is a wonderful trainer, highlyorganized so we can just do the workouts without thinking too hard. That is really nice if your life is at allstressful. She is always ready to offera way to modify an exercise if a knee is twinging, or something is awkward foryour body. But she always pushes me justa little harder than I would on my own. Even though you are working hard, the hour with Jeanne isrefreshing. She also keeps the boot campsfun, holding them outside in a park whenever the weather allows. She attractsnice clients, and I’ve loved getting to know everyone in her circle. Jeannetrains in the Twin Cities area. If you’dlike to connect with her, just email her at Jeanne Johnson[jchombody@gmail.com]

Top Ten Fitness Trends to Watch for 2012

2012-01-12T12:16:00.000-08:00

Top Ten Fitness Trends to Watch for 2012

Dance, dance, dance! Zumba and more. You’ll be seeingdance opportunities everywhere for real women, not just the stars. Ballroom to Latin, enjoy the beat for themost fun workout ever. What to wear? Definitelyleggings!
Yoga for all. Thereis now a yoga style for everyone, from meditative stretching, to intense! Most places let you try out a class to see ifit is for you, so sample away to find your bliss. What to wear? QuikWik™ for ultimate stretch.
Group and personal training. Getting the most out of your time is thereason more and more people are choosing to use a personal trainer. Trainers are organized! They set up the weights and equipment so inone hour you can accomplish a lot! Lookfor experience and certifications. Youwant to gain strength without injury. Price a problem? Ask aboutsharing a session with a friend, or regular group “boot camp” that will keepyou motivated. Whining with friends ispart of the appeal! What to wear? A good sports bra.
Life Balance is now a fitness trend. You’ll see more programs that combinemindfulness or some kind of meditation, with fitness and even nutrition. People are finding out that to achieve theoverall results they want, they need to look at more than just their fitnessroutine.
Pets. Our pets needus to keep them fit, and we need them to motivate us. Look for more walking companions, and a fewskateboarding dogs! Walk in anyweather!
Core/Balance. Building endurance is important, but it must be complemented withstrength of the core balance muscles. For those of us who sit all day, this is really important to avoid backand other chronic injuries. Look forclasses stressing core work.
Equipment mixes up the workout. It’s not the old-fashioned weight roomanymore. Look for all kinds of balls,belts, straps, and novel weights like kettle bells. Look for classes that make use of all thesenew toys, distracting you into a great workout!
A new approach to dieting. Dieting works for less than 10% of people. A combination approach has a better chance oflong-term success. Look for programsthat take a more “holistic” approach. These don’t promise quick weight-loss, and are focused on long-termimprovement of health overall. Look forprograms that develop a social network for on-going motivation.
Technology. Wantideas on stretching? Want to track youractivities? Want to plug in your heartrate numbers from your last workout? Ifyou can dream it, it is probably online with an app or one coming soon to aniPad near you!
Daily fitness. A countertrend to more classes, trainers, equipment is the daily fitness trend. Peoplesimply fit in fitness to their usual routines. Examples? Walking to and from a car, taking the bus, biking 1-2 days aweek, walking to the store, taking hiking vacations, having walking meetings atwork, taking a walk break instead of a coffee break, breaking out the hula hoopfor 5 minutes. What to wear? Junonia’sJuno©Stretch Naturals that go from work to play.

Ring in the New Year with Resolutions Designed to Succeed

2012-01-10T11:22:00.000-08:00

Ring in the New Year with Resolutions Designed to SucceedSince most resolutions “fail” should you make any? Yes! Even though most fail, people who make resolutions are MUCH MORE LIKELY TO SUCCEED. So if at first you fail, go ahead and fail knowing you will eventually be far ahead of those who do NOT make resolutions.At Junonia we hope one of your resolutions is to take care of yourself, and to get the exercise your body needs.

Here are some tips for you to consider as ways to improve your odds of great success:

Make it fun. This can be a simple as changing your perspective. Why think about exercise as ‘work” when actually, it is as close to childhood as most adults get! What a joy! Skip rope, ride a bike, read a cheezy magazine, avoid “real” work, play with friends, sweat and get dirty, jump in a pool. You know you’ve achieved a new mindset when you find yourself feeling a little guilty as you slip out to the gym for some fun and relaxation.

Make it social. Unless you are the 25% of people who are introverts, who loves the peace and rejuvenation of working out alone, most of us like the social part of exercise. Make it part of your motivation. You don’t need to have a workout partner every day to keep you motivated. A once a week workout date is often enough to keep you going on the other days, too. Make sure you are both committed to being there and being on time. Develop several workout buddies for different activities and different days. Over time you’ll find you have a whole new circle of friends.

Know yourself. One person only needs to write it down and she does it! Another who resists documentation like it is a disease. Think about other times you have successfully accomplished your goals. How did you do it? What has worked in the past is highly likely to work for you again.

Buy support. It is not a character failure to buy the support of a personal trainer. You will learn a lot about your body, you will make gains more quickly than on your own, and you will have a lower probability of injury. Find a trainer that works with people like you by asking around. Credentials are important, but so is a personality match. You’ll spend quite a bit of time with this person, so make sure you can like them, even when they are making your work hard!

Set Specific Goals. Smaller more specific goals are the pathway to bigger things. Be patient and kind, but persistent with yourself. Sign up for a 5K walk in 2-3 months and get ready!

Tell others. A goal becomes real when you are willing to tell others. You might feel a little vulnerable at first, but being willing to be accountable to others will help make your goals a reality. They will want to know what they can do to help – so tell them! Can they watch your kids while you fast-walk the dog around the neighborhood? Can they stop buying ice cream and instead stock the freezer with low-cal treats? Will your friends join you for a weekly walk and make a healthy meal after—with leftovers for the rest of the week?

Reward yourself. New clothes from Junonia are always motivating! What else are you doing to celebrate your commitment to yourself? One woman we know sets a twice a month splurge of Dairy Queen for herself. For another it’s the monthly pedicure.

Be kind to yourself. We will all fail in our resolutions at some point. But it is not all or none. One slip does not failure make. Just start again! Just like children joyfully learning to walk, stumbling, falling, laughing, and starting again!

Lessons from Santa

2011-12-21T08:56:00.000-08:00

Most everyone is familiar with the iconic image of Santa Claus. The jolly old elf is well known for delivering toys to good little girls and boys all over the world. The lesson for kids is pretty clear, behave and Santa will bring you presents. But what about adults? Is there any lesson that adults can learn from watching Santa?

Lessons from Santa:

Don’t freak out about a couple of cookies on special occasions. There is no need to feel bad about a little indulgence around the holidays. Just don’t let everyday become a “special occasion.”
Getting outside in the cold can be very enjoyable if you are dressed properly! A snug base layer, warm outer layer, and good wool socks keep Santa warm in sub zero skies. Dressing for the cold can keep you warm so you can focus on having fun not your chattering teeth.
Laugh often! A grumpy Santa would not be loved by millions of kids. A typical day is filled with small events that can be frustrating and ultimately lead to a bad day. Laughing at these events instead lets you continue your day in a positive manner!
Surround yourself with friendly and supportive people. Santa could not do his job alone, look at his support staff! He has a small army of elves not to mention Mrs. Claus. You have friends and family. Don’t be afraid to ask for help and to delegate tasks!
It is better to give than to receive. I don’t know about you, but I have never gotten a letter from Santa stating what he wants for Christmas.
You are never too old to believe in a little bit of magic!

Holiday Wardrobe Ideas from Junonia!

2011-12-13T07:48:00.000-08:00

Flannels, shirts and scarves! Flannels just say “home for the holidays,” and with the matching scarf it is also a fashion statement. Beautiful feminine-colored plaids in two weights, light and a cozier medium weight. Beautiful quality. A perfect gift.

Vests! Running errands for the holidays, layering for added warmth as the snow flies, and just right for that family event, we have the vests you’ll love.

Colorful tees. Simple tops are travel champs. Top-quality fabrics look great for casual with jewelry or a scarf, yet break out the moves in the gym. So versatile!

“The Breakfast Club,” A Microcosm of My Gym

2011-11-30T09:11:00.000-08:00

I fondly remember the 80’s classic film “The Breakfast Club,” I even remember watching it and thinking how it was “right on.” I described it as “ahead of its time,” and “deep.” Obviously these words were spoken before I had much exposure to life. High school is a giant fish bowl what can I say?

For those of you unfamiliar with this fantastic flick, a brief synopsis to bring you up to speed. Five students from different high school cliques are forced to spend one Saturday detention with one another. In their own way they explore their preconceived notions and realize that they have more in common than meets the eye.

As I matured, I realized that “The Breakfast Club” thematically was correct. You cannot compartmentalize people into neat little groups. People are complex creatures offering a wide range of emotional depth as well as intellect and talent. Sure folks have an image they portray but underneath that exterior is multi-dimensional person right? I still believe this is true, everywhere except the gym, a strange world that seems to encourage people to live up to their stereotypes. Just like high school.The movie focused on an individual from one of the five following cliques: athletes, princesses, basket cases, criminals and brains. I have used the same terms to outline some of the noticeable groups at my gym.

Athletes aka Jocks – Everyone has some of these folks at their gym. Typically male, although more women are joining this highly vascular scene. You can hear them a mile away cheering each other on with ridiculous sayings while spotting a buddy. Often their words really don’t make sense. Some of my favorites; “Come on buddy you gotta show those weights who’s boss.” “Dude own it, own it man, don’t take no for an answer.” “Don’t think just lift Champ.” For all of their rippling muscles most have a very difficult time setting weights down gently, instead they drop them letting them crash to the floor. If they are not actually in the weight room they are standing around the juice bar swapping stories about protein shakes and caloric input / output. Often they can be seen flexing in front of one of the many mirrors. They make sure the weight room is always blasting 80’s power ballads, which they keep the beat to using primitive grunts. (I have taken to roaring like a lion when I lift because it really throws them off their game.) Once I was in the ladies locker room and was convinced someone was giving birth in the weight room. The noise was identical to that of a woman in labor. I listened a little harder and was relieved to hear “Rock You Like a Hurricane” with a man obscenely yelling “Kick some ass sea bass.” No one giving birth just blasting the ole guns.

Princesses – These gals spend most of their time in the cardio room doing their best to not get sweaty while looking like they are doing their best to get sweaty. Their stylish outfits shine in hot pinks and bright blues, and are always tight while showing some of their flawless, taunt skin. And why not? They have perfect bodies, perfect hair and perfectly white bright smiles.They are the women who apply makeup before they work out. They look better at the gym than I do on date night. I picture the princesses scrubbing toilets in dirty sweat pants with cakey orange makeup. I know it’s mean but it makes me feel better, so I don’t want to hear it. Oh how these perfect, pink, princesses prance in front of me causing self confidence shake downs and flashes of envy. They flip through Cosmo or In-Style while mindlessly climbing stairs or skipping along on the elliptical. Their nail polished isn’t even chipped! Do they float through life in a bubble? It is not as simple as they look great, it is that they look great effortlessly. I know this is a lie, a facade, a non truth that they conjured and I believe. But how the heck do they do it? What’s the secret, the esoteric black magic of the trophy wife princess.

Criminals – I’m taking some liberties with this label but I feel it is the most fitting given the options. The term criminal applies to anyone guilty of bad gym etiquette! Sweat all over your machine and not wipe it down when you are finished? Criminal! Are you a man who wears short shorts and lets it all hang while doing squats? Criminal! That lady who sits in the ladies locker room completely naked while painting her toe nails and trying to strike up friendly conversation with me? Criminal! Leaving extremely heavy weights on bars so it takes me forever to move them? Criminal! You know the type, inconsiderate, annoying and unfortunately all too common!

Basket Case – These people normally have a personal trainer. They apparently believe that they are paying the trainer to work out and get in shape for them because I often hear them grumbling about actually doing the work. They try and use conversation to avoid working out, thus still feeling good about themselves because they went to the gym! They think because they have a trainer they will be in shape in no time! Reality check, they will spend extra cash and see limited results because deep down they don’t want to work out, they want to pay someone to do it for them. Listen working out stinks, that horrible burny feeling in your lungs that says your chest is about to explode? It stinks. The pain in your butt and thighs from the evil treadmill? It stinks! But you know what? That means your body is changing! I think the term is “feel the burn.” I listen to some of these basket cases complaining that they don’t want to do another set, or don’t want to go up another level on the elliptical! The whole purpose of hiring a trainer it to push you harder than you will push yourself. Trainers keep you on track, give you pep talks and make you answer to someone. True accountability which is a really awesome thing! You don’t need to kill it every time you go to the gym, but don’t fake it and then have the audacity to bitch about your trainer who is trying to motivate you to actually work out.

Brains- These people are nuts. I mean they are the real crazies. These are the folks who don’t run marathons because they are no longer a challenge. They are in training, for everything, all of the time. They train for biathlons, triathlons, Iron Man Competitions, the eco challenge, setting a new record for the Appalachian trail, scaling Everest, blindfolded long distance speed skating. Ok I made that last one up but you get the point. They use gizmos to make their work outs more difficult because a fully stocked gym doesn’t offer enough options. They run on the treadmills wearing high elevation masks and weight vests. They rig the TRX system is ways the defy gravity and would most likely leave me dead. They stand on their hands and do push ups for a minute followed by doing one handed pull ups for a minute. They are mix of Bear Grylls and MacGyver. Birkam Yoga? So last year! The brains have already moved on to Anti-Gravity Yoga! Pilates and kick boxing? What is this the 90s? The brains have been piloxing (google it, it’s a real thing) for a year now and are ready for something us regular folk haven’t even imagined.

So there you have it, how my gym is just like “The Breakfast Club.” My husband tells me not to pay attention to what other people are doing in the gym. He says I should mind my own business, which is great advice. But it is so darn hard when I have a princess popping her gum next to me, or a brain suspended from the ceiling!So there you have it, how my gym is just like “The Breakfast Club.” My husband tells me not to pay attention to what other people are doing in the gym. He says I should mind my own business, which is great advice. But it is so darn hard when I have a princess popping her gum next to me, or a brain suspended from the ceiling!

Having Fun and Staying Fit with Your Family in the Winter!!

2011-11-30T08:51:00.000-08:00

Baby it’s cold outside! Frigid temps and overcast skies can sometimes zap your determination to make it to the gym. And with friends stopping by and family visiting, decorating, cooking, baking and in general surviving the holidays, finding time to sweat off that sweet bun can be near impossible. If your house is anything like mine, your kids are bouncing off the walls with Santa anticipation and a sugar high courtesy of the in-laws. Your holiday cheer is melting faster than a snowflake in a cup of hot chocolate.

The solution? Take the whole gang outside and burn some of that energy as well as those frosty feelings as a family. Bundle up the kids, then yourself in your cold weather gear from www.Junonia.com and head out into freezing world of fun. You will get to spend some quality time as a family and make up for a missed gym opportunity.

What to actually do? Let your kids be your guide, use your imagination and let loose. Here are some examples!

Find the local sledding hill, instead of watching bring an extra sled and use it! Sledding is exhilarating and the walk back up the hill will reach deep into your legs and behind. Be sure to wear something water proof like Junonia’s Alpine Ski Pant, otherwise you will suffer with a cold wet bottom.
Build a snowman or snowwoman! Looks easy when you see your kids finished product, but pushing massive snowballs around the yard can be a challenge!
If you live close to a frozen body of water, play a little boot-broom hockey. Make sure the ice is safe before walking onto it. I would recommend a pond or lake that is open to the public and is in use by other families for safety purposes. Grab a snow shovel, a soccer ball and some brooms. First clear an area of snow for your “rink.” Make your kids help, this is hard work. Set makers for goals on each end, I use snowballs, and play a little family game of hockey using the brooms as sticks and the soccer ball as a puck. You will be laughing and sweating in no time and don’t even need to buy skates! Make sure to layer using a wicking base layer to stay dry and comfortable.
Build a few snow forts one day. When your entire family arrives, play a huge game of capture the flag complete with snowball fight. It’s a great stress reliever and work out!
Go on a photo safari. Take a nice long walk through the woods with a camera and encourage your kids to take pictures of the surrounding winter wonderland.

Your kids aren’t going to look back when they are 30 and fondly remember you pre-washing the Spode Christmas Dinner table settings. They will remember you shrieking like a maniac after they launch you down a hill on a 7 dollar plastic sled and the magnificent crash into fresh powder at the bottom! Point being sometimes we spend so much energy on making the holidays “perfect” we forget what is really important.

Just because it’s the holiday season doesn’t mean you can’t have fun and work on your fitness with the family!

Holiday Gift Idea #3: A Junonia Gift Certificate!

2011-11-29T12:01:00.000-08:00

Show her how much you love her with a Junonia Gift Certificate. Let her choose among the many offerings. From Casual, to Active, Ski to Swim, Junonia has the special things she has been looking for in the quality you want. Junonia proudly stands behind its products that are uniquely created for the woman who wears a size 14 and up. You can trust that she will love Junonia.

Holiday Gift Idea #2: Snow Pants that Will Warm Hearts this Winter.

2011-11-29T11:57:00.000-08:00

Ski Pants make the winter warm! While the woman on your list might also love a great new jacket, when it comes to playing in the snow, a great pair of snow pants are essential. Break out the skates, the sled or the ski poles, she will be ready for all the fun winter can offer. And that will warm your heart.

Holiday Gift Idea #1: Hug Her with Cozy and Warm Fleece

2011-11-29T11:54:00.000-08:00

It’s hard to remember a time before poly fleece. But it all started in the late 1970’s with Malden Mills in Massachusetts. Before fleece, when people wanted to stay warm, they wore wool. It was warm but heavy, hard to wash, and itchy. Malden created new super lightweight polyester fibers and they knit them into fluffy fabrics that were soft, washable, and highly insulating. This innovative fabric quickly went from sports specialists like Patagonia, to the masses, and is now seen everywhere in all quality levels.

Looking for that perfect gift? Junonia fleece is a sure fire hit. Top-quality, smooth to the hand, and oh-so-soft. It hugs the recipient with love. Fun, upbeat colors, go everywhere, from outdoor activities to casual fashion wear. Choose extra warm double layer and reversible styles to versatile single layer styles that can be worn all year long.

Dancing with the Stars: In Your Home Town, the Benefits of Ballroom Dancing

2011-11-29T11:13:00.000-08:00

Junonia interviewed a good friend, Susan, who began dancing with her husband Steve several years ago, as a way to get exercise and spend some quality time with each other.

They loved it and now are regular dancers with a local studio, even competing in some amateur events. For their last anniversary they invited all their friends to the studio for a very fun party of lessons, dancing, food and fun.

Junonia: Susan, what have you gotten out of Ballroom Dancing?

Susan: It was something I had never done before, and I loved it. It was a whole new world, and the costumes are marvelous! I have become more confident, using my body in new ways, and I have become more accepting of my body. It is a great stress-reliever, and I love the people who are involved with ballroom dancing.

Junonia: How should someone get started?

Susan: I really recommend Community Education. That is how Steve and I started. It is a very inexpensive introduction and a lot of fun. It is not intimidating, and many of the classes are “no partner required.” It is a great way to find out what type of dancing you like, as there are many dance forms, such as Social, Latin, Rhythm and Smooth.

Junonia: How long was it before you started to feel comfortable ballroom dancing?

Susan: You need to remember this is a new activity, just like learning Spanish or skiing. It took me about eight lessons before I started to really feel comfortable. So give yourself some time before you decide if dancing is for you.

Junonia: So how did you take it to the next level?

Susan: The next thing we did was to take advantage of the dance lessons offered by many dance clubs at the beginning of the night. Then we stayed to practice. Start with simple dance steps like Salsa, because you’ll be dancing with your amateur partner. Amateur-amateur is the hardest way to learn, so quite soon we decided to start taking lessons at a dance studio.

Junonia: Is working with a dance instructor like a personal trainer?

Susan: Exactly! They teach you how to use your body safely, and you get to dance with someone who really knows how to dance, so you can improve faster. It is an investment, just like a personal trainer, so you want to take that step when you are pretty sure you want to dance as a hobby.

Junonia: I know you have done a lot of different exercise programs. How does dancing stack up?

Susan: I have lost 70 pounds since I started dancing. And of all the things I have done for exercise dancing is #1 with me! Dancing can be a lot of exercise, especially styles like triple swing, cha-cha. Rhythm can be a lot of exercise, and even Smooth because the steps are bigger with more movement. A continuous 30 minutes of dancing can be a real workout. I have worn a heart monitor to class in the past, and I can tell you that often I was above the fat-burning threshold. Most people take lessons once a week, so to really be ready you need to do other workouts during the week.

Junonia: What do you wear?

Susan: Comfortable clothes like Junonia sells. Especially things that wick away moisture and keep you dry, and leggings or capris. Click here for dance ready clothing!

Junonia: So you can dance like the Stars?

Susan: Yes! And even if you don’t take it that far, you’ll have a great time and meet wonderful people.

Don’t Forget the Stockings…Fireplace Hanging Stockings!

2011-11-29T10:19:00.000-08:00

Don’t Forget the Stockings…Fireplace Hanging Stockings!

Here are some great ideas for stocking stuffers from Junonia.

Stuff their stocking with, of course, STOCKINGs. Who doesn’t love them? And Junonia has the best from athletic crews to knee-high trendy stripes in a full calf fit.
UNDERWEAR! It’s not just from grandma anymore. Choose from our classic briefs, our lacy bike shorts, or a sports bra. And if travel is the theme, go for the quick-drying QuikWik®. These are great for anything form long car rides to nature hikes!
Klean Kanteen®– They will fit great in that Christmas stocking and with eight colors to choose from they are perfect for EVERYONE on your list. This is a gift that will certainly be used year-round.
Hand warmers are trendy and can be worn alone or layered over other gloves and mittens. Keep your hands warm while allowing your fingers to text, dial or use that new iPad!
Junonia has three great winter jackets to keep you warm. Our Snow Bunny Anorak, 3-in-1 Ski Jacket and Long Line Parka are sure to keep the chill out during the winter months.
And if you can’t decide on the perfect gift, how about a Junonia Gift Certificate? Available in any denomination and valid for up to a year, how could you go wrong!

Happy Holidays!

Taking Care of Yourself Mentally Over the Holidays!

2011-11-29T10:00:00.000-08:00

Are you looking forward to the holidays? For many people, these times are special. Time to re-connect with family and friends. But for some of us, well, they can be close to torture!

Some tips on coping:

Recognize if you are an introvert. 25% of the population that needs quiet and alone time to re-charge. Tell people that is what you are doing, and let them know you’ll be back! Take a walk, read a book, talk one-on-one with someone. You’ll come back to the group re-charged.
Plan ahead to avoid family conflict. Talk about the gift-giving protocol this year WAY ahead of time. Money is tight for many people, so is this the year to put a dollar limit, or perhaps say only creative and hand made gifts, or draw names from a hat? Or maybe this is the year that everyone donates a fixed amount on someone else’s behalf to the creative charity that best reflects the receiver. Last year I “got” a goat from my mom through Heifer International! I loved it.
Plan for Fun. I pulled out the scramble game last night with my son. Unfortunately he is a champion-quality player, so I did not have a chance. But we had a great time. I had forgotten how much fun games are. They mix up the group, draw in all ages, and do what holidays are for—spending quality time together. Stock up on games. I love board and word games, but the Wii station has some hysterical physical games that are great for all ages.
Tone down the expectations. Is it really so bad to have paper plates if that means less time in the kitchen and more time playing games and talking? Potluck those special holiday foods, one specialty per family. Last year we all pitched in and bought the core holiday dinner from the local good grocery store and we loved it! The meat was amazing. Better than we would have done for ourselves. And we just had to pick it up.
Give of yourself. Does your family have a holiday tradition of giving? Is it time to start one? This could be as simple as taking along plastic bags to pick up trash on the post-dinner walk, or stopping by an isolated person’s house after dinner to drop off some pie and say “Happy Holidays.” When was the last time you went house to house caroling? So much fun. These giving events can be the most memorable part of the holiday.
Enjoy! Breathe! Stop to smell the Pine needles! Be grateful for all that you have been given!

Stay on Your Exercise Program While Travelling!

2011-11-21T14:19:00.000-08:00

Anne Kelly’s top tips for staying on your exercise program when travelling.

Make it fun. Go to the spa, sign up for the cheapest service you can that gives you a guest pass to the fancy workout rooms and pools. I’ve had so much fun doing this! It’s now my favorite thing to do when I have to go to a trade show. You don’t even need to be registered at the hotel. And when you are done working out, that spa service is the ultimate in relaxation!
Don’t hurry. Bring a book or magazine and put in a little lounging time while you are there. Be sure to bring a swimsuit!
Use the machines. And now many gyms have TV’s or Radios you can plug into while exercising. Don’t forget your headset or just ask for one. Try out all the channels while you try out the elliptical, the treadmill, and the recumbent bike. Or better yet bring a book or that new e-reader. Time will fly!
Try one new machine or workout toy every day. Don’t be shy, strike up a conversation with someone using something new to you. But don’t overdo anything new. You don’t want to make yourself sore when you are traveling.
Take a class. Yoga is different everywhere you go.Or how about finally trying out a Zumba class? It’s addicting.
Use travel wait time for stretching. Travel entails a lot of waiting; in line, for your bags, before a flight. Don’t hate it, stretch it! You can try simple yoga moves, or get on the floor and really stretch! You’ll feel great. If people are looking at you, it is only because they are jealous. Close your eyes to really enjoy your wait time. Travel in easy-moving Junonia ActiveLife Pants.
The best exercise when travelling? Walking! Around the ship or through neighborhoods you’d never see otherwise, strap on those shoes and put on great walking gear from Junonia and really make your trip one you’ll remember!

Follow Your Dreams! Some Inspiration from Junonia's Founder Anne

2011-11-16T14:34:00.000-08:00

A: People often ask me how I started Junonia. I had just finished a mid-career business masters program, and I gave myself three months living off savings to see if I could get a business going. It’s hard to remember a time before the Internet, but this was 1994, so I spent a lot of time in the business library looking at different industries, and putting together a business plan.

But what finally did it was the day I was at the YMCA sweating through an aerobics class, noticing the women of my size and more. I knew I was having a tough time finding workout clothing, and as I talked with people, so did they! I researched the market and decided there was a gap in between fitness and fashion for the plus size woman that needed filling, so I jumped in. We continue to meet this need today.

The first catalog was published in March of 1995. It was 8 pages. In the pre-Internet era we grew by renting and swapping names with other catalogs. We introduced our web site in 1999 and our customers have been finding us through online search ever since. Look for us on Facebook and Twitter, and sign up for our very active email program, for all the best deals and the quickest notice of new items.

There are many more resources out there now for entrepreneurs. And there are so many new ideas for products and services that people need. If you have ever thought of starting your own business I say, go for it! It’s not always easy, but what is? Find a business you love and give it your all.

Interview with Author and SkiDiva.com founder Wendy Clinch

2011-11-11T11:47:00.000-08:00

Never let it be said that you can’t start skiing as an adult. Even though I began when I was 13, I really didn’t start skiing seriously ‘til I forty. I only went a few times a year throughout my teens. And when I was 23, I actually stopped completely. Life just got in the way. I didn’t ski again for 17 years; that was 16 years ago. Now I’m totally obsessed.

Skiing has completely changed my life. My husband and I moved from Pennsylvania to Vermont, so we could ski in the beautiful Green Mountains. I wrote two ski mysteries, DOUBLE BLACK and FADE TO WHITE [for more info, go to www.wendyclinch.com, both published by Minotaur. And in 2006, I started TheSkiDiva.com, which is now the leading online community for women who love to ski.

One of the things I like best about skiing is how it completely alters your perspective of winter. Instead of dreading the cold and snow, you actually look forward to it. I’m one of those crazy people who actually get excited about snow storms. If you don’t want to ski, there are other great outdoor activities, like snowshoeing, that make it easier to enjoy the season instead of just wishing it away.

If I was to give anyone one piece of ski advice, it’d be to have fun. If you’re not enjoying yourself, why do it?

The second piece -- and this completely relates to the first -- is to take lessons. Lessons can give you the confidence and skills you need to make it safe and fun. They teach you skills to help you cope with all types of situations, including falling. With the newest equipment the biggest problem is no longer broken legs, but knee injuries. If you take a lesson, you’ll learn how to fall properly to minimize your chances of getting hurt.

Lessons are available any number of ways. There are private lessons, group lessons, even women’s clinics. I’m a big proponent of women’s clinics. These are a great way to learn at your own pace, without a lot of pressure. Plus you’ll meet a lot of other women who are interested in skiing. And you’ll make new friends.

As with any new sport, plan ahead, to build up your strength and endurance. Before you start skiing, get in shape by walking, bicycling, lifting weights, swimming, or other sports. Don’t just head out to the slopes and think you can handle a full day. Preparation will make it more fun.

Once you get out there, it’s a good idea to stop when you’re tired. That’s when the most accidents occur. Get off the slope and take breaks. Have a cup of coffee or cocoa, take your time. And never let anyone bully you to try something that’s beyond your ability. Not that you shouldn’t challenge yourself, but know your limits. Choose your ski partners carefully so you ski with people who enjoy the same level of difficulty, and want to ski at a similar pace. If you don’t want to do mogul runs, don’t ski with people who only want to ski moguls. It won’t be fun for either of you.

Now for equipment. A lot of companies produce women’s skis with features that are more suited to our anatomy. The skis are softer, so they’re easier to use. And the bindings are a little more forward since women have a lower center of gravity. But don’t be afraid of unisex skis. These are a bit stiffer, and can actually be better for larger-sized women. Even more important than skis are boots. An ill-fitting ski boot can entirely ruin your day. Women’s boots are made to accommodate our lower calve muscles and our narrower heels and insteps. You want to make sure your heel is secure, so it doesn’t lift up. Be sure to go to a qualified boot fitter at a good ski shop -- not a big box store. Your feet will thank you.

You also want to make sure your clothing is comfortable, water proof, and wind resistant -- like the ski jackets and pants you can find at Junonia. Dress in layers. That way if you are warm you can remove something. You want full freedom of movement, so don’t get anything too tight. Junonia has plenty of apparel that’s both fashionable and comfortable, so be sure to start there.

Remember to always, always, always wear a helmet. There’s been a lot of publicity about tragic accidents like the one that killed Natasha Richardson. Helmets are warm, lightweight and attractive. Don’t leave home without one.

Last but not least, join us at SkiDiva.com. It’s a great way to get advice about equipment and resorts, talk about anything and everything ski related, and connect with other women who ski.

An Inspirational Letter From Lisa C.

2011-11-08T08:10:00.000-08:00

I received the following letter from Lisa C. who shares how Junonia changed her life. It was so inspiring I wanted to share her experiences with all of you.

~Anne Kelly

Dear Ms. Kelly,

In May, I started a journey to gain health and happiness. I started working out with a trainer two times a week, and Aqua Fit a couple of times a week. Although I lost my job a couple of weeks into my journey, I never wavered. I am decreasing weight and building muscle in the place of the fat. I am also working on releasing the baggage from past abuse that allowed me to think that somehow putting on weight would insulate me. While those memories have faded, I am going to continue on this journey until I am completely healed from the emotional badgering that I continue within myself. I now look forward to a healthier and happier future.

Your products have certainly helped me. I wear numerous t-shirts that I've purchased from Junonia including your Philosophy T-shirts with inspiring messages on them that push me to success. I have no less than 4 or 5 swimsuits---2 have now faded though (the dual colors--black/fuchsia, black/purple) and your dual-layer shorts are fantastic. If it hadn't been for Junonia, I wouldn't have had the confidence to work out in the gym at all. Thank you for your products.

I will keep you updated on my progress.

Lisa C.

Breathe In, Breathe Out, Move On....

Make it Easy to Keep Your Exercise Intentions: Best Gym Bag Practices

2011-11-04T07:54:00.000-07:00

If you want to stick with you exercise plans, examine your gym bag practices! It seems like a small thing, but it can have a big impact. Your bag is one key to enjoying your gym routine. Set yourself up for success. With just a touch of planning, you’ll never find yourself standing in a cold shower without a towel or working out on the recumbent bike in your high heels!

Ask yourself these questions:

Do I have everything I need routinely in there? Leave all the basics in your bag and just switch out the things that get wet or sweaty.

CHECKLIST:

Shampoo, conditioner, lotion, towel, comb/brush, makeup

Swim cap, goggles,Swimsuit

Water bottle

Workout Clothes such as: Quikwik, Juno Stretch Naturals, High Control Sports Bras, and wicking underwear

Great-fitting shoes and workout socks.

A lock for the locker

Music and headphones, a book for the treadmill or bike

Gym membership card

Other? A couple of dollars for coffee after?

Questions to consider when preparing your gym bag:

Have I cleared out anything else so I have just what I need? Clutter in any bag is de-motivating and distracting.

Do I empty and re-fill my bag EVERY time at the SAME time that I come back from the gym, so I’m ready to go for the next time?

Do I have enough clothes for up to a week of complete sets so I don’t have to do laundry to replenish my bag? It is so nice to just grab and go. It’s a great investment in you.

Do I have an obvious place I always put my bag so I can’t forget it in the rush out the door?

Do I love my bag? If not, treat yourself to one that will always make you smile and will generate compliments. No more ugly gym bags!

Do I like my bag routine? Fiddle around with it until it becomes a favorite part of your day.

Can I rent a small locker for personal care items, or use the towel service to make the bag lighter?

Are you ready? With your bag packed and ready, sitting by the door, making you smile -- just grab it and go!

Building Your Health Team – Where to Go for the Best Advice

2011-10-31T16:33:00.000-07:00

Building Your Health Team – Where to Go for the Best Advice

So here you are, a vibrant, active, plus size woman. You are smart, you have the resources to make choices, and you have added healthful activity as part of your life. You are doing all the right things!

But unexpected things interrupt life. Are you ready? What will you do when you encounter pain that just won’t go away?

We talked to two respected and experienced health professionals, both of whom take a holistic approach. This approach is not always common in our tightly segmented healthcare world, so it was inspiring to talk with them both. One is a woman who practices family medicine, and the other a man and doctor of chiropractic medicine. Perhaps not so surprisingly, given their broad views and customer-centric approaches, they had some similar advice.

#1 Top Tip: Be Your Own Advocate
Good people in medical roles ARE NOT afraid of you doing your own research, online or wherever. They invite your participation in your own health and they know that means you will have a better chance of good outcomes because you are invested in the results. HOWEVER, understand their time constraints. Most appointments are scheduled for 20 minutes in an insurance-driven world. Come prepared, come focused. If you get grief for your questions, seek another practitioner. If you later don’t understand something, call back and ask the doctor or the nurse. You deserve to understand completely.

Tip #2: Bring a Second Set of Ears
To get the most out of your appointments, bring along a good listener and note taker. You’ll be amazed how much information you’ll get very fast from your docs. You can’t take notes and listen well at the same time, and if you are in pain you probably won’t be hearing much of anything.

Tip #3: Match Your Need to the Right Specialty
In the past, the family doctor did it all. This is no longer the case. Many specialists receive no training in family medicine. It’s understandable given the high degree of specialty information and technology these specialists need to know. But starting with a top-level specialist may not get you the best result, and may cost you a lot more and take a lot longer. Let’s walk through three pathways to resolving your pain.

Specialist First Pathway
You have a very painful hip that developed as you started a walking program. You might think you should see an orthopedic specialist. But you should know that they do not receive family medicine training to become an orthopedic surgeon. Your sore hip may not need surgery. The Orthopedist will likely reach the correct conclusion after some pretty expensive testing. What then? Probably a referral to Physical Therapy to eliminate the hip pain.

Alternative Treatment Pathway
Because your sore hip is connected to the spine you might consult a Chiropractic doctor as they specialize in back pain relief. A series of treatments may be suggested to bring the pain under control, through adjustments and/or massage. Many chiropractors also bring a sports medicine approach to their practice, working to strengthen the muscles to reduce pain, based on a careful analysis of posture and structure. If your chiropractor tells you that you will need a series of 50 appointments, something is very wrong. This is not the right person for you. Good practitioners will define success as getting you back on your walking program and pain free. If they cannot, they should be referring you to someone who can.

Generalist Pathway
Let’s take a third route. If you had a well-qualified, trusted family practice doctor as your “medical home” it might look a little different. The family practice doctor would consider the possible reasons for your pain with a broader view. Knowing your history, and viewing you as the budding athlete you are, there would likely be less duplicate tests and a quicker assessment of the most likely possibilities causing your pain. Instead of an immediate referral to Physical Therapy she might send you to a sports medicine doctor. (Sports medicine doctors are trained first in family practice, then in sports medicine. You can also approach them directly without referral as they are also primary care doctors.)

The sports medicine doctor would focus on things like gait analysis, orthotic support for your feet, and advice on balancing muscles groups with strengthening to avoid further injury. They may also recommend different shoes, different walking surfaces, walking poles, or other ideas that will support you as an athlete. There may still be a referral to Physical Therapy but it will be more specifically tailored to your injury, for pain elimination and future injury prevention. If the injury is a stubborn one, they may also refer you to alternative therapies such as therapeutic massage, electronic nerve stimulation or acupuncture.

Which Pathway is Best?
All routes correctly diagnosed the problem and all took care of the pain. All were successful in the short term. However, the generalist-to-specialist route in this case would provide you with the most information for your very particular problem, increasing your odds to prevent the pain in the future so you can continue walking. It would also eliminate the most future cost, including doctor visits and time lost, because you would be engaged in finding a permanent solution to your hip pain.

But to follow that path you need to find a great medical home for yourself BEFORE a crisis happens.

Tip #4: Find a Trusted Medical Home
It might take a little work to find a primary care person you click with. But keep trying. Draw up a list of what is important to you. Write it down. It is your list, and nobody else’s. Ask friends and family for doctors that fit your list. When you find a candidate, review their profile on their clinic website. See if their approach matches yours. Then make an appointment. Bring your written questions, and perhaps your “second set of ears.” And if it just doesn’t click – try again. Remember, you are the customer.

Tip #5: Think holistically (and ask your medical providers to do the same.)
There are many health professionals and more specialties every day. Some are inside the traditional western system, some outside. Keep an open mind about what might work for you. If your primary care doctor is open-minded, you should seek their frank advice and let them serve as your health care coordinator. Reports from specialists and alternative therapists should always be sent back to your primary doctor so you have one complete set of records. And you should keep a set of records, too! Always ask for your test results and track them over time. Be involved in your own care, and you’ll get the most for your medical dollar, and feel great to boot!

Great Places to Donate for Breast Cancer

2011-10-24T12:19:00.000-07:00

Here are Several Great Places to Donate: Do it today, and then book your next mammogram! Breast Cancer Research Fund
http://www.breastcancerfund.org/

Susan G. Komen for the Cure
www.komen.org/

American cancer society
http://www.cancer.org/Cancer/BreastCancer/index

Also: Google “breast cancer” and your hometown and you’ll find many local efforts to support women undergoing treatment. If you can’t make a financial donation, there are many ways to support families affected by breast cancer from driving to appointments, providing childcare during treatment, to helping with daily tasks like shopping and laundry.

Love Your Body Today

2011-10-21T07:33:00.000-07:00

It seems odd that we, especially us women, need to be reminded to love our bodies. After all, our bodies make everything in our lives possible. If we love someone, our bodies show it, if we enjoy something, it’s because our bodies make that feeling possible, if we feel someone’s pain, well we would not without a body, right?

The problem is this idea of “perfect.” How on earth did we ever buy into that idea? The truth is that there is not much that is perfect in nature. And if everything was “perfect” there would be little variety, and no opportunity for nature to continue to evolve and improve. Imagine a world of “perfect” specimens. Boring!

It is good that we humans strive. We strive to protect ourselves and our families, we strive to innovate to create a better world, we strive to be healthy and live a long life. We also strive to enjoy our lives and looking and feeling good is a part of that.

The most wonderful thing about fashion is the fun and joy of self-expression. Fashion is at its best when we feel free to wear those things that make our hearts sing.

So wear something today that makes you feel wonderful. Something that reminds you how much you truly love and appreciate your unique, special and wonderful body.

Click here to shop Junonia clothing designed to make you feel wonderful!

Breast Cancer Awareness Month - A Letter from Anne

2011-10-18T07:41:00.000-07:00

Dear Friends,

I am a breast cancer survivor. I was diagnosed in April 2008. It was early stage and I was very lucky. It was found on a mammogram. I have had the best medical treatment and support possible. I’m doing great. Last time visit my doctor humorously pronounced me TWF for “Totally Without Flaw.” I said with a diagnosis like that I was coming back! I’m doing my best to stay healthy, exercising daily, taking my medicine, and eating much healthier than before. I’m feeling energetic and having a great time.

It has been an amazing and mostly positive ride, but I want as few of you as possible to have to follow in these particular footsteps. So I would like to pass along a few tips that I hope will REDUCE your likelihood of having to deal with this disease:

Women, especially women at and approaching menopause, need to PRIORITIZE themselves. Yes, you! If you have trouble putting yourself first, just think of all the people who depend on you being there for them!
Work with your doctor to assess your risk for breast cancer. If you are overweight you are at higher risk for certain types of breast cancer. The good news is that small weight loss, consistent modest exercise, and eating better food can make a world of difference. You’ll feel better, too. If you have a doctor that minimizes your concerns, find another doctor. This is a fast-changing part of health care, with new research coming out nearly daily. You want a doctor that is up-to-speed on the latest medicine for women. Make your appointment TODAY. I wish I would have done this much earlier! No one will call you to say, “Now’s the time for your peri-menopause workup.” You’ll have to insist on this, and it is very important.
DON’T BE AFRAID. The silliest (and deadliest) thing you can do is to use fear as an excuse to delay mammograms, doctor appointments, or treatments. The people who work in all aspects of breast cancer are uniformly lovely. Some weeks the best part was going in for treatment because of the wonderful people! Treatment sucks. It’s true. But that’s NO reason to avoid detection.
Cancer is sneaky and opportunistic. No one knows the reason it taps certain people on the shoulder. But in retrospect, my body wasn’t in great shape to fight it off. The best thing to fight cancer and lots of other chronic diseases is to be as healthy as you can be. Eat well, sleep well, laugh with your friends, be physical every single day, and find out with your doctor what supplements your unique body needs. (I found out I was way off on Thyroid, Vitamin D and triglycerides, all of which can be adjusted with medicine.) Outsmart cancer, get ahead of it, NOW.
You must be your own advocate. As much as some doctors hate it, there is a lot of good solid information available online. Be organized at your appointments. Write down your questions, but also listen to your doctor. One rule of thumb I’ve developed: If anyone pats you on the hand and says “Don’t worry, dear, we’ll take care of it, ” I say run for the hills! Look for people who say “I understand your concern, now here’s the thinking behind this…. What would you like to do?”
Enjoy your life every moment of every day. Stop right now….take a deep breath all the way down to your toes. Doesn’t that feel nice?

Warmest regards,

Anne Kelly

annekellyfounder@junonia.com

Starting and Naming Junonia!

2011-10-14T10:00:00.000-07:00

How Did You Start Junonia and Where Did the Name Come From?

I’m often asked about how I started Junonia. My background is unconventional for a business person, but I have found over the years, that entrepreneurs who start things from scratch often have unconventional backgrounds. If you are looking to start a business, I say go for it! (I love business start-up stories, so feel free to contact me about your new business venture. Perhaps I can help, or just listen to your story!)

I had spent over a year researching the plus size market, specifically the lack of activewear. Although I majored in music and humanities, and spent time as a city planner and state budgeter, I had always dreamed of starting a business. I carried around a checkbook for my business planning account for years!

I finally had a chance to get serious about business by winning a fellowship from the Bush Foundation (named for an early investor in 3M) to attend a mid-career business school program. While there I took all the entrepreneurial classes I could. When I returned to Minnesota, I created the business plan and sought investors. At that time, they said I was crazy. They said plus size women didn’t want activewear. So I essentially said, “phooey,” and started on a shoestring anyway. That was the start of Junonia. The first catalog (an 8-pager!) of clothing and active accessories was issued in March of 1995. The big lesson from the first catalog, women wanted the activewear!

Since that time Junonia has grown and expanded into both active and casual clothing, as well as other accessory categories. We have become the go-to place for plus size women looking for quality active clothing and the casual clothing that makes them feel great. Over 80% of our customers choose to place their orders online, a big change from the pre-internet days of Junonia!

The Name Junonia

The truth is we have always wanted the name Juno for the company. I remember sitting in the library pre-internet doing the research to find a name. I seem to remember that a big fragrance company had rights to the name Juno at that time. So I steered away from that, but I still loved the story of the goddess, Juno, because it really reflects the mission and values of the company.

The supreme Roman goddess Juno is the protectress of women. She is always depicted in art as a woman of larger than ordinary size--a woman of great beauty, intelligence and power. There is another word to describe such amazing women, Junoesque.

At the time I was looking for a name for the company, I got advice that said “name a company for exactly what it is or what you are selling.” But I wanted to encourage and support women being and becoming active, so a name like “plus size active” didn’t have a lot of inspiration in it. And I liked the idea of a goddess in my corner.

I then found the rare seashell, the Junonia that washes up on the beaches of Florida. Its name comes from the goddess Juno. It had the goddess story plus the lovely image of natural beauty –so that’s how I came to take the name Junonia for the company. I found out years later there is also a Junonia butterfly, but the shell was the original inspiration. I even had a chance to visit Sanibel Island in Florida where, if you find a Junonia shell on the beach, you are an instant celebrity.

NEWS! After years of pursing it, Junonia has now the legal rights to the trademark Juno for women’s clothing. We have begun to use this shorter version of our identity on our clothing. So watch for more use of the goddess story as Junonia moves forward!

Breast Cancer Awareness Month - Did You Know?

2011-10-10T11:19:00.000-07:00

Did You Know?

October - Breast Cancer Awareness Month

Excluding skin cancer, breast cancer is the most common type of cancer among women in the United States. The National Cancer Institute estimates 230,480 new cases among American females this year, and 2,140 among men in the US, with 39,520 deaths in women and 450 deaths in men.
Approximately 1 in 8 American women will have breast cancer in their lifetime.
Although there is no cure (yet) breast cancer death rates are declining. Caught early, the cure rate is very high. Even later stages are now seeing dramatic improvements in both lifespan and the ability to live a great life with this chronic condition.
Risk factors include aging, weight gain, combined hormone therapy, physical inactivity, consumption of one or more alcoholic beverages per day, a family history, and never having had children or having a first child after age 30.
Mammography can often detect breast cancer at an early stage when treatment options are greatest and a cure is possible. 50% of breast cancer is caught by mammography. Although there has been much controversy about the right schedule for mammograms, this is still the vehicle that has been most responsible for reducing the death rate of breast cancer through early detection.
Self exams are important, not so much to catch small, slow-growing tumors, but to identify dangerous, fast-growing ones. So the monthly self-exam continues to be an important part of self-care.

Aqua Aerobics with Melissa Taylor Waldron

2011-10-07T05:52:00.001-07:00

Melissa Taylor Waldron is one amazing woman. She is truly living her life to the fullest, and is an inspiration to other women, sharing her passion for fitness and health. She is a certified aqua aerobic instructor, and a long-time customer and supporter of Junonia. In fact, at her pool, www.junonia.com is written right up on the white board. “I got tired of having to spell it for everyone!” said Melissa. “I wear your suits that don’t have any spandex in them, and they last a very long time.” Check out our AquaSport Collection!

A big girl all her life, Melissa grew up knowing the sting of bullying and discrimination, and the hurt of disappointing a father concerned about her weight. She is a long-time member of NAAFA (National Association to Advance Fat Acceptance) a non-profit civil rights organization dedicated to ending size discrimination. Their tag line is “We come in all sizes.” www.naafa.org

Melissa regularly presents movement workshops at national conferences on size acceptance. “I went to my first NAAFA convention in 1996. The moment that really changed my life happened after I came back to my room from a pool party. I looked in the mirror and didn’t recognize myself. I saw an attractive woman. Being around people like me, a room full of large people who love large people, made it possible to see myself this way. And if this story converts one person to see themselves as they really are, it is all worth it!” says Melissa.

“Give or take 20 pounds, I am not any smaller than I was then, but at that point in my life, I was always waiting to lose weight to live my life. That changed. I said to myself, ‘OK, I’m opening myself up to try something new—I’m not going to wait until I lose weight.’ Since then, my life has been a roller coaster ride, including meeting my husband. I went to Kauai, Hawaii last year. I had a fabulous time and we are going back. It’s more than the postcards.”

“There are a lot of large people that do exercise, the media doesn’t see us, but we are there, and it’s great to have Junonia there for us as well, especially up to size 6X.” Click here to see Junonia’s entire collection!

Melissa’s approach to fitness is as commonsense as she is. “It really applies to everyone, no matter what size you are on the spectrum. Every body needs to exercise, and it doesn’t matter if you are small or large. I remind my students that if they are on a diet, NOT to tie diet to exercise. Even if you fall off the diet wagon, it is so important to keep exercising. It is OK to leave class early, or come late—just come!

”I believe that if I had not dieted myself to this size, that if I had been regularly exercising since I was a teenager, I could have avoided some health issues. But because of my genetic makeup, I would still be a large person. Active doesn’t always mean smaller. I’m about the same size I was at 30, but I’m in better shape now at 47! I maintain a good blood sugar, and good blood pressure.”

But making exercise a part of her life took effort and planning. “The way I did it was to make friends. I got to know people and we all keep each other accountable. Now that I’ve been teaching, they come to class, or they know Melissa’s going to be on the phone saying ‘why weren’t you in class?’ I tell women to schedule your exercise, to put in on the calendar. When you get there, say “hi” to people, introduce yourself. That’s how I met my best friend. It is so much more fun and you’ll be a resource to each other.

I didn’t start out thinking I would be an instructor. I signed up for a class at the Woman’s Wellness Center in Baton Rouge in 1995. The director had this idea for a class just for larger women. There was no contract (haven’t we all done that? Paid a lot and never gone?) Then the wonderful teacher left the class and I was asked to step up and teach. I became certified by the American Council on Exercise (ACE) and the Aquatic Exercise Association (AEA), the same organizations that certify the average size instructors!

Other tips from Melissa:

Treat exercise as essential to your health—like brushing your teeth.
It can’t be a last-minute thought – schedule it as an appointment, that helps!
Bring a friend to class, make friends in class, check up on each other.
Wear whatever you like to get you into the pool (I tell people to come fully dressed if they like, but to make sure it is snug so it doesn’t fly up in the water.)
Wear a rash guard top over your suit from Junonia. It will keep you warm in the water when cool air hits your wet shoulders.
Schedule class or workout for the end of the day when the facility is quieter and people feel more relaxed and less self-conscious.
Try Crocs with straps as aqua shoes, they work great!
Put your swimsuit on at home and wear a robe or coverup home after if you don’t want to change.
Use the showers with curtains or the family rooms for changing, if you prefer. Find what makes you comfortable.
Don’t worry about what people think—dress for your own comfort. If you feel better in sleeveless tops, wear sleeveless tops! Whose comfort is important? Yours or a strangers?
Don’t assume what people may be thinking. If someone is looking at you, it may just be that they think the color suit you are wearing is beautiful, or that you are hot. I know my husband thinks that. I’ve learned we cannot put thoughts in our head about what other people might be thinking.
Ask people for advice on doctors, and remember you are the customer. If you are not happy with your doctor, find another.

Melissa’s advice for Junonia?

More great colorful prints, especially in swim tops! Loved those olds ones, bring them back. Loved the old zip-front one piece suit, too.
I like the tankinis, too. Make sure they don’t ride up for aqua class swimmers.
More long-torso styles, especially in that great no-spandex live forever fabric.
More swim dresses with skirts that don’t stretch out.
Pants in more body styles (they are coming! In the warehouse in October.) Our ActiveLife pants are made for all shapes including: apples, pears, pineapples and hourglass classics!
Continue to sell sizes up to 6X. Everyone deserves to exercise. Click here for all sizes 5x - 6x!

Cozy, Colorful and Carefree Fleece!

2011-10-06T12:56:00.000-07:00

Treat yourself to the lightweight wonder of fleece!

Fashionable, Functional, and Fun Fleece
Remember the old days when fall meant pulling out heavy wool sweaters? While much loved, they were often itchy, too warm, required dry cleaning, and took up all the room in the suitcase. Fleece has made all that a distant memory. With the new technical polyester fibers knitted into soft, fluffy, cozy fleece--you’ll never go back! But not all fleece is the same. At Junonia we are picky about our fabrics and we bring you the highest quality functional fleece that feels simply wonderful to wear.

The Many Functions of Fleece.
Fleece can be worn next to the skin like a tee. Non-itchy, try it like a tee for a cooler day. Fleece can layer on fleece for additional warmth and some wind-resistance. Two layers can be greater than one; still light, but amazingly warm.

Fleece can top a wicking shirt for additional warmth. Add a wind blocking third layer and you’ll match the warmth of many winter jackets. This layering system is the way to go for aerobic activities like walking, jogging, and cross country skiing. You easily can shed layers as you get warm. (Remember to avoid water absorbing fabrics like cotton for aerobic activities.)

Fashion. Colorful soft fleece combines with all your casual gear from jeans and flannels to top your yoga gear.

Travel. Nothing travels better than fleece. Wear it onto a plane for warmth, use it as a pillow and you’ll still step off looking fresh and fashionable!

Fast-drying. Washable. Long-lasting. You’ll love All Of Our Fleece!

Knit Pants are Back and Better than Ever!

2011-10-04T13:54:00.000-07:00

Our ever popular cotton stretch knit pants from Junonia: NEW and IMPROVED. Designed to fit YOUR body and made in the USA. Click here to see the ActiveLive™ Pant collection. Knit Pants are Back and Better than Ever!

ActiveLife™ knit pants from Junonia have always been winners for our customers; great fabric, great fit, comfy stretch, and long-lasting value. We have recently upgraded our fabric to even higher standards and brought production back to the USA. This has allowed us to bring you more options that fit YOUR body. With faster response, we can keep these hot-selling items in stock, ready for your active life. These pants easily transition from work, to fun, to active.

What is my body type? Pear, Apple, Pineapple or Classic?
We’ve got a pant for each of you. Below are the defining characteristics of each type and the styles you’ll want to buy:

Classic: If your shape is an hourglass, with curves top and bottom, you’ll really like our Straight Leg Pant. Easy fitting, with a flattering not-to-wide straight leg that works for many, many women.

Pear: About 70% of us are Pear-shaped with fuller hips and thighs, with defined waists. Since this is our most popular pant, we also offer PETITE and TALL in this fit.

Apple: For the woman who is in front, smaller behind and has slimmer legs,the apple fit is a godsend. Soft, roll-able, fabric-only waist design allows for a comfy and perfect fit that can be worn at the waist, or rolled down. Also available in PETITE.

Pineapple: If you have an build that is about equal top,middle and bottom with a not-too-full leg, you’ll love this fit.

Interview with Jeanette DePatie

2011-09-29T17:56:00.000-07:00

Interview with Jeanette DePatie: Author of The Fat Chick Works Out
(See end of posting for a special endorsement from Anne Kelly, President of Junonia)

Junonia: How did you come to write a book called The Fat Chick Works Out?
Jeanette: Let me give you a little background about me. I was very obsessed about my weight. Even though my husband always said I was OK, I couldn’t accept it. So I went to the library to look for yet another weight-loss book and I ran across some books about size acceptance. I discovered that my chances of being and staying very thin were about 15%. I said to myself, if I tie my happiness to this idea that my body must be a certain size, then I’m giving myself only a 15% chance at happiness. Those odds suck! I wouldn’t bet on a horse with those odds!

Junonia: So what did you do about your own happiness?
Jeanette: I became convinced that WHAT you do with your body is much more important than the number on a scale. What you feed your body, how you exercise, play, sleep, love, and find joy in your life—those are important.

I have always loved exercise, so I started to research the idea of teaching exercise to people of all sizes. And I became an aerobics instructor. I love teaching. But I wrote the book because I wanted to make my style of teaching available to more than the few people I directly teach.

And now Junonia is carrying the book and the DVDs!

Junonia: Let’s go back to the title, The Fat Chick Works Out, how did you choose that?
I don’t like to use the term overweight--I prefer the term fat. It’s a descriptor like blond hair or blue eyes. When I talk to kids, I teach them about that word –and that is really powerful. A kid will say, you’re fat, and I say, yes I’m fat, and you have brown hair. Isn’t it great that we’re all different. That’s why I called my book The Fat Chick Works Out! I don’t like euphemisms, because I find it’s a way of apologizing for my size. Fat is just the way I am. Not everybody resonates with it, but a lot more people do than I expected.

Junonia: Tell us about becoming a certified trainer and what you have learned.
There is no special certification for exercise for fat people. However, there are some key things to look for if you are older, heavier, or just starting out.

First, it has to be fun. If you aren’t eager to go back and try it again, look for some other form of exercise.It should be a non-competitive environment where you feel safe doing things your way. If you don’t feel you can modify, or if the teacher isn’t super excited about helping you, find somewhere else to work out.

Remember, you have to start where you are. Add 10% a week. A lot of people hear that and are discouraged. They feel 10% will take forever. But they need to understand that it is cumulative. When I started training seriously for a marathon, I could do 5-6 miles walking and running, at a time. It took me a whole year to train up to do a marathon. 10% adds up! There is chart in the book that shows you that if you can do 20 minutes now, you could be doing a lot of exercise at the end of the year! And by ramping up slowly, you won’t be on crutches.

Here’s another great tip: D.I.F. That stands for duration, intensity, and frequency. The 10% rule can apply to any of them – but only change ONE of those things at a time.

Junonia: What do you recommend people wear?
I am not a fashion expert. I tell beginner to just wear comfortable pants and shoes that fit well. A t-shirt from Wal-Mart will work. As you work out more, there are some options out there,. Junonia has the most selection, most sizes and more technical clothes for the widest variety of sports. I’ve been a customer for years. As an instructor it is very important to have the right clothes to convey a professional appearance. I gave Junonia a shout out on a slide show I did for CBS on 15 tips for fat exercisers. Click here for Junonia’s collection of workout gear for the gym.

Junonia: OK here’s the basic question: Why should anyone, and especially fat women exercise?
My youngest student is 8, oldest is 82. I have watched the difference it makes in people’s lives. A lot of people talk about the long-term effects, and those are important, but there is also the instant gratification part. You start felling better from the first day or two you start to exercise. When you feel better, your life works better. Women feel better about themselves, their lives, they improve flexibility, and sleep better.

Junonia: What is your advice on getting started?
I always tell my students the hardest dance step in any aerobics class is the “walk in the door” step. Don’t worry about what anyone else is thinking about you--only worry about what you are thinking about you. That’s where you get your power. If buying beautiful workout clothes makes you feel great, you rock and roll. Go with whatever works for you.

Junonia: Let’s go back to the Fat Chick Title, where did it come from?
One day I woke up and I decided I was The Fat Chick. I gave myself that name and that title is my power and my choice. The reaction from other people—I can’t control it, so why try? It really has given me a lot of joy. Sometimes I get rather amazing looks at fitness conventions – I just did one in Beverly Hills, and there is a lot of botox and a lot of silicone and a lot of people looking at me funny. People are a little unsure, but I find the more that I keep a sense a humor, stay positive and own it--the more people gravitate to what I am saying.

I grew up in Wisconsin, I’m just a Midwestern girl at heart. There are a lot of people out there like me. As group we can decide we are OK and not waste money on things that make us feel bad about ourselves, but spend money on things that make us feel great, powerful and part of the world.

From Anne:
I interviewed Jeannette before I read her book. I was impressed talking with her, but after reading the book I’m a total fan. I devoured the book, reading it straight through! It is simply great. Designed as a 12-week guide to action, it is filled with completely solid information you can trust. It’s not just the information you’ll love. It is funny, well-written, and Jeanette absolutely nails how it is to be a larger woman trying to get active. She just keeps zinging you with her understanding, her joy, and she makes it just impossible to say no. I promise you will want to buy extra copies for friends, because you’ll want to keep one for yourself! You’ll keep coming back to it for practical advice and inspiration over and over. With Jeanette you will be safe, injury-free, and you will enjoy the journey. In fact, read the whole book. If you don’t like it, return it for a full refund.

When (not if) you use this book to set and achieve one of the goals you’ve always intended to accomplish, I’d like to celebrate that with you and our readers. I know with Jeanette at your side (and in your face making you laugh) you’ll achieve even more than you dreamed possible. Keep me posted! Anne

Get Hiking with Some Inspiration from Anna Huthmaker Creator of TrailDames.com

2011-09-23T07:48:00.000-07:00

I just had the greatest conversation with one of the most inspiring people I’ve ever met. And I want you to meet her too! Her name is Anna Huthmaker, cellist, bow maker, hiker, and one of the bravest women I’ve even encountered. Her favorite definition of bravery is attributed to Roy Rogers who said that being brave wasn’t about being un-afraid…it is about being scared and doing it anyway. Be sure to check out her blog and the organization she has created, dedicated to encouraging women hikers, especially “curvy hikers” at www.Traildames.org

She challenged her own sense of bravery by hiking 700 miles of the Appalachian Trail. She prepared for three years, and took 6 months away from her family’s violin shop business in Duluth, Georgia, to achieve her dream. Shortly into her long-planned hike, she broke her foot in two places and had to spend eight weeks in a wheel chair. That wasn’t enough to stop Anna. She shopped around until the third doctor told her she could get back on the trail. (Anna had taken the time off, rented out her place, and thought, if not now, when?) At 260 lbs and 5 ft tall, carrying a 30 pound pack, Anna wasn’t the fastest person on the trail. Her hiking/camping companion, a marathon runner, would often be ahead of her. But Anna loved hiking alone, especially on a beautiful day, and never felt afraid on the trail. She put in an average of 10 miles a day.

She’ll never forget the segment in the White Mountains of New Hampshire where she hiked for 8 hours to cover 2.5 miles. “That was hard.” After finally making it to the shelter, she knew she had a hard decision to make. She left the trail the next day, taking a side path down to a highway, where she caught a ride into town. She cried that night as she lay in the hotel. “Until then I had always believed that if I willed it, my body would follow. It was a hard lesson to learn that no matter how strong my will, there were some things my body just couldn’t do.” Since she had promised her mom not to do anything really dangerous, she knew that that particular part of the trail wasn’t a safe choice for her. Since she had always planned to be a “section” hiker, knowing that her speed and injuries would keep her from finishing the trail in one season as a ‘thru-hiker’, Anna found her sense of trail ethics was intact, and she skipped forward to another segment and just kept on hiking! “That is the great thing about hiking,” she said, “if one mountain chews you up and spits you out, you just find yourself another mountain. “ “There is too much beauty out there to let the hard stuff scare you away from it”.

Her Appalachian Trail experience sort of “cracked open” her life. She asked her dad about what he thought about her volunteering for a month with kids in Africa, and he said, “If you can do what you did on the Appalachian Trail, I’m not worried, you can do anything!” So she did. She made friends who took her hiking in places where they needed a guide with a gun (it looked like something from the Civil War.) They walked past giraffe and herds of water buffalo, losing her shoes in a swamp as they skirted a dangerous solo water buffalo. She laughed, saying that it was ‘sort of appropriate’. Her trail name is Mud Butt due to her innate talent for finding any muddy spot and falling in it. So the fact that she was floundering around in the mud in Africa was completely apropos.

From there she followed her dream to see the northern lights in the Arctic Circle, landing in a bush plane 1.5 hours from any road. Anna believes that there is so much goodness in the world, that when we can’t absorb anymore, it all comes out in the Northern Lights. “They were amazing. We also dog sledded, rode snowmobiles, and stayed up all night with our small group of adventure travelers watching for the northern lights. I literally saw the night sky turn into a cathedral. It was totally worth the nerve-wracking plane ride and the 30-below temperatures!”. Of course, it wasn’t all romantic perfection. “ I fell off the snowmobile….. three times. I’m not very coordinated!”

The Inca Trail of Peru was next for Anna. “It was the toughest hike of my life. Although the Appalachian Trail was hard, these were big mountains. Really big mountains. One day I hiked for 5 hours straight uphill with no stops. But it was gorgeous!” Thankfully, the government requires that all hikes be guided and camp each day was prepared by porters. Anna often hiked from 7:30 am until as late at 9:30 p.m. “It really threw the guides into a tizzy….technically all hikers have to be in camp by 5:00. But given my speed, there was no way that was going to happen! I would arrive at lunch two hours later than everyone else, eat something quickly and just keep moving. It was physically exhausting, but I am one of the few people that have been lucky enough to actually hike the Incan Trail under the light of a full moon. That kind of makes up for everything, don’t you think?”

So what has Anna done lately? Three years ago she began Trail Dames, a hiking club for women of a curvy nature. “There wasn’t an organization specifically for women. An organization to encourage them to get out, enjoy the outdoors and to hike.” She called a meeting and decided that if three strangers showed up it would be a success. She knew her friends and family would support her, but she wanted to know if there were more women out there, especially curvy women. Nine strangers came to that first meeting, and the organization was off and hiking. “I think I knew early on that there was a possibility that I was on to something big, but the growth of the organization has been so organic that it just has felt right. Everything has been word of mouth and before I knew it, we had two thousand members and seven chapters!”

Her courage extends from hiking, to starting an organization. “Google is my friend. I didn’t know how to set up a website, but in two hours, I had a website up and running – and I’m a complete non-techie. I spent the next four years asking for advice and flying by the seat of my pants. It has ended up being a much huger job than I anticipated, but the rewards have been much, much greater than I ever dreamed. And the true beauty of the group is that we have all done it together. The Dames support each other, help each other and celebrate together when we finish a hike. When I see a woman grinning and sweating and hugging their new friends on top of a mountain, I feel so proud of what we have all accomplished together.“

Each year on the “birthday” of Trail Dames, an intrepid group of both new and seasoned hikers arrive at the remote start of the Appalachian Trail to hike the one mile up Springer Mountain. This year over 25 women made the hike, and at the top, they did the group’s traditional “Dance of the Real Woman” to celebrate. “Sometimes they laugh and roll their eyes at me, but I know the power of celebrating your accomplishments! There are a lot of women out there who either feel like they can’t climb a mountain, or truly can’t. For that reason, we must never forget to celebrate what we have done. And hopefully, in our celebration, we will encourage those other women to come join us.” On this spring day on top of Springer Mountain, there is a lot of celebrating going on. And lots of celebration of the simple joy of being on the mountain top, with a supportive group of women. As Anna says, “we don’t often see wildlife on these hikes--we are talking and laughing too much! We ARE the wild life!!”

Next up, Anna used her newly honed Google skills to look up “how to run a conference” . There has never been a women’s hiking and backpacking conference and who better to host it than the Trail Dames? This summer’s Summit will be chock full of amazing speakers, documentaries and workshops. “We want to spread the joy of Trail Dames and a woman’s hiking even further”. The future holds a lot of wonder for Anna and her Trail Dames. She is in the process of registering Trail Dames as a fully charitable organization, and is working hard to spread Trail Dames chapters all over the U.S. “I want to do what Junonia has been doing for so many years – tell all women, no matter their size, that they can do it, they can achieve their dreams.

Anna, keep us posted on your next adventure!

Check out Trail Dames at www.traildames.org

QuikJersey Review

2011-09-20T10:47:00.000-07:00

QuikJersey™

When the weather gets colder in the fall, it gets harder and harder to get motivated to take that walk first thing in the morning. I just want to pull the covers up, and snuggle in for an extra half hour of sleep.

It helps knowing that once I’m up, I can jump into my QuikJersey legging and jacket. The inside is brushed soft like a fleece blanket, so I know I won’t feel that shock of the morning air once I am out of the house.

The other great thing is that when I get going on my walk, generating some of my own heat, this fabric will wick away any perspiration, so I won’t feel clammy.

I also like the fact that this jacket looks great with my black jeans.

It Starts with Fiber!

2011-09-15T11:34:00.000-07:00

It starts with the Fiber!

I’ve got a fascination with fiber animals lately. (You’ve probably noticed that Junonia always has wonderful fabrics, and that’s because we know it starts with great fiber.) So last weekend I went out to the Shepherd’s Harvest Festival here in Minnesota. Susan Noble our Director of Merchandise came with me and we had a blast. While Susan was picking up creative ideas from all the knitters, weavers, spinners and felters who were exhibiting there, I headed right to the animals.

Fun Animal Fiber Facts:

Did you know that Lllama and Alpaca fibers are hollow inside making them much warmer and lighter than wool?
Did you know that wool is naturally rain resistant because of the lanolin in it? That’s why unprocessed wool makes your hands so soft. However, most wool has the lanolin washed out before it is made into fiber.
Did you know the wool from each breed of sheep feels different and has different characteristics such as kinkiness (a natural springiness) or length, resulting in smoother or rougher feeling fiber?
Did you know cashmere comes from the undercoat of goats?
Did you know mohair comes from angora goats?
Did you know angora comes from Rabbits? They were SO cute! But I remain confused as to why there are both angora goats and angora rabbits – although I think it comes from their common Turkish roots.

Picture: Here’s Anne in a favorite old Junonia style from MMac petting a sheep. This beautiful sheep was so friendly. He was happy to have his picture taken with everyone. His owners are two young farmers getting into specialty farming.

Top 10 for Fall

2011-09-13T12:45:00.000-07:00

Anne’s Top Ten for Fall

Lee® Jeans – I love the flattering and easy fit of these classic jeans! You will too.

Flannel Shirts – Cozy for everything – they just say “fall” to me (and perfect with jeans!)

Kleen Kanteens. My canteen was was my constant canoe companion and is ready for action in my gym bag. No more plastic bottles!

Wigwam socks. I’m a fun sock lover, and I’m adding these great wicking socks to my workout wardrobe. My favorite? Trillium.

New ActiveLife™ Pants. They are back and better than ever! Since I’m 5’2” I’m going for the petites. Great fabric, great fit – and I love the sleek hidden zip pockets. Pick the Active Life pant shaped to fit YOUR body.

New Bra Top Colors in Stretch Natural. These are my go to comfort and workout bras—top quality with full fabric lining front and back. It’s time for some new colors!

QuikWik® Capri’s. Time to freshen up my Capri collection. I’m going to wear them to try out Zumba for the first time!

Stretch Natural Tees. My all-time favorite tee. Seven great colors. Stock up!

Long Line Parka. I love the versatile longer length. It’s time to get this in my closet. A great coat makes cold weather fun. Really! I love the new Wineburst color.

AnyWeather Vest. I’ve become a soft-shell fan, and this walking vest has all the pockets I need to leave a purse at home. Perfect for crisp fall walks with my beagle Stella!

Learning to Kayak

2011-09-07T08:10:00.000-07:00

This was my second visit to Summer Sun Winter Moon for kayaking. Four of us girlfriends carpooled up north for this adventure. It was so much more relaxing this time, simply because my friend Katy and I had done it before. I love how Kathleen Anderson, the owner of the facility, makes sure that everyone is fully trained in all the safety procedures and is completely comfortable at each step. For a wimp like me, that makes all the difference between being stressed out and having fun.

This time I had two new experiences. It was my first time paddling and steering a tandem kayak and I really liked it! It was not much longer than a single, and was surprisingly easy to steer, especially with the rudder on the flat water kayaks we were using. It felt very stable. Kathleen pointed out that you can buy one tandem for less than two doubles. It is a lot heavier to put up on a car, but then, there are always two people around to help!

The other new experience was rolling out of a kayak. Even though it was on purpose, I was really nervous. But Kathleen was right. You just pop right up with the lifejacket doing all the work. The hard part was hoisting myself back up on the kayak, but with Kathleen coaching from another kayak, that went well, too. I now feel much more prepared to go out with friends, without a coach.

Kayaking is really enjoyable. It’s so quiet and peaceful. It would be hard to carry all the camping stuff you can load into a canoe, but if you are a minimalist, it is certainly possible. The paddling motion is easy on the joints, and having someone show you how to be efficient really helps. You both pull and push at the same time, so it is a very balanced feel.

We had perfect weather, and of course I was perfectly dressed in my quick-drying QuikWik Capri’s. CLICK HERE TO SEE ALL OUR QUIKWIK ITEMS. Other memories: The Milky Way above and stars down to the horizon, s’mores around the campfire, our cute off-the-grid solar powered cabin and sweet little outhouse, the sound of a wolf howling in the night followed by the chorus of her 40 sled dogs, a real Finnish sauna after a not-so-hard day’s paddle, walking the sled dogs in the morning, picking wild raspberries, seeing eagles, lovely food, interesting conversation, great friends. Perfect. Check it out. www.summersunwintermoon.com

-Anne Kelly

Founder and Chair of Junonia

Any Action Wear

2011-08-30T16:04:00.000-07:00

This convertible pant is one of the best I have ever had for hiking. First of all the fabric is nice and light and it stretches enough to feel super comfortable climbing over tree limbs and rocks.

The zip to capri length feature helps keep the pant out of the dust and mud, but the water repellant fabric also helps it stay cleaner.

If the sky clouds up, and there’s a light shower, the rain just beads up on the pant, so I stay dry.

The zip close cargo pocket is a big plus – no worries about losing car keys on the trail.

Designed for hiking, this pant can go anywhere. I love wearing it as a capri on the golf course.

The matching jacket turns this pant into a great outfit! The sleeves roll up with button tabs to get them out of the way.

The pockets zip closed so I have a perfect place to carry some cash or a credit card, and there’s a special IPod pocket with a cord hole for my music.

And the medium gray color (Platinum) looks great with every t-shirt color that I wear, from pale pink to black.

-Janet Madrigal

Director of Inventory Planning at Junonia

When Life Forces a Detour: What One Customer Discovered About Herself.

2011-08-26T14:19:00.000-07:00

Hello Ms. Kelly,

This past January 2011, I slipped on some snow, fell to the ground and detached my left quadriceps tendon from my kneecap.  100% detached it!  I went into surgery and my tendon was sewn back onto my kneecap. I faced a month of healing and three months of physical therapy.  Thankfully, I no longer need a cane or crutches to walk. I now visit the gym regularly--something I haven't done in about 20 years. I continue to work toward maintaining the mobility I have by lifting weights to further strengthen my leg muscles, and I've also added full body weight training. I bought a pair of Junonia's swimcapris, which I LOVE, and I joined water aerobics classes.  I am now also signed up for swim classes, as learning to swim is one of my adult goals.  I look forward to having another low/no-impact mode of exercise under my belt!

That's my story in a nutshell. Thank you for Junonia- the clothes are very comfortable and they make me feel great in the gym and pool.

Francine H.

“It all happened so fast. I fell on a Friday and needed an ambulance to take me to the emergency room, even though I only live a block away from the hospital! The orthopedist felt my left knee and immediately knew that I had detached my tendon, so she scheduled surgery for Monday.

Over the weekend, I went online and did as much research as I could. It was clear that there was no time for a second opinion, as the longer I waited to have the tendon repaired, the more the tendon and attached muscle would retract up my thigh. I could only move forward with whatever was going to happen.

Monday arrived and the surgery went well. I came home the same day with a leg immobilizer and spent the first month of recovery mostly bed-ridden. My partner Kalima set up the guest bedroom for me with everything in arms reach – even a little refrigerator. I basically lived in the room for a month and only left the house to visit the orthopedist.

Once the staples were removed from my incision site, I was able to shuffle along with crutches and go to physical therapy three times a week. I was also fitted with a bionic-looking brace to gradually allow for increased ability to flex my knee.

The next three months of physical therapy were absolute agony! I laid face-down on the treatment table and Diane, my physical therapist, took my calf and bent it upwards to flex my healing knee area. My muscles definitely resisted the retraining that Diane was trying to administer. I screamed and screamed! I received winces and pitiying glances from the other physical therapy patients; no one else seemed to struggle with the pain like I did! A friend told me, “Make sure you do everything the physical therapist tells you. You'll get the best results that way.” Twice a day, everyday, I did my physical therapy homework of stretching, leg lifts and bending. I was scared into compliance! If there was to be a problem with my knee, I decided that it would NOT be because I didn't follow through with all I was told to do.

In May, I graduated from physical therapy and my orthopedist cleared me to join the gym. My physical therapy office happened to be located inside a YMCA, so every time I went for my appointments, I saw inspiring people of all sizes, ethnicities and ages exercising and lifting weights. I already knew how to use the weight machines due to my physical therapy work, so I decided to join the Y and take advantage of everything I could. I seamlessly transitioned from scheduled physical therapy appointments to self-scheduled visits to the gym's exercise room.

I increased weights and reps on the machines; I moved up levels in all the weight training activities I’ve done. Everything is stronger. Exercise helped me learn to trust my body and my newly-repaired knee. I soon discovered the wide variety of classes that the Y offered, including water aerobics, so I went to junonia.com to order some gear. I saw the swim capris; they were EXACTLY what I had been searching for! The swimwear at Junonia offered coverage and comfort that I never found anywhere else.

At first, my swim capris and I received some flack from the lifeguards because they hadn't seen anything like them before; they assumed I grabbed some exercise tights off the rack. Soon, other wateraerobicizers were asking me, “Where did you get your swim bottoms?” I began passing out the Junonia catalog.

See JUNONIA’s QuikWik workout collection here.

The accident, surgery and recovery has been an expanding experience. Pre-accident, I wasn't in a good emotional place because my father died six months earlier. Surprisingly, my accident gave me a new focus. My partner told me, “You've transformed. I haven’t seen you this motivated for a long time!” I’ve had a lot of time to think in new directions. I started being more creative artistically. I’m now working on a career change. I’m feeling better about life overall. I know we are all only temporarily able-bodied, so I don’t take my mobility for granted anymore. I’m more aware of what I DO have- health, home, partnership, friends and family. I feel like the accident and the grief over my father’s death have combined to help me see things differently. I don’t have any inhibition about doing what I need to do for myself these days. I'm not waiting for someone else to approve.”

How did you start Junonia

2011-08-23T14:45:00.000-07:00

Q: How did you start Junonia?

QuikJersey™

2011-08-19T13:34:00.000-07:00

The other great thing is that when I get going on my walk, generating some of my own heat, this fabric will wick away any perspiration, so I won’t feel clammy.

I also like the fact that this jacket looks great with my black jeans.

-Janet Madrigal

Director of Inventory Planning

Taking care of your swimsuit

2011-08-16T15:08:00.000-07:00

Treat your suit like your skin. After swimming in the brine of your choice (chlorine, bromine, or salt water) you MUST completely rinse out your suit, to remover tiny chemical particles that will degrade the fibers over time.

Rinse immediately after use. Don’t wait. Don’t store a wet suit in a towel, a plastic bag, a gym bag. Heat is the enemy.

For rinsing use clear, tepid water, and if you must, only small amounts of mild SOAP not detergents. Hand soap is fine or Suit Solutions.

Make your routine easy. Some people keep their suit on in the shower, run soap all over it, rinse while wearing, then rinse again as they take it off. Others use the strip-and-toss-in-the-basin method. Do it as you step into the shower, wring it out as you step out. Easy.

To dry, simply hand wring. Do NOT twist in a towel or use one of those suit spinners. Do NOT wash your suit in a washing machine.

Line drying is OK, but with larger suits, they may sag with the weight of the remaining water, stretching the fibers. You’ll want to flat dry instead on a lingerie rack or towel. Be sure it is in a cool location and out of the sun.

Let your suit completely dry before using again, up to 24 hours. Everyday swimmers rotate two suits for the longest life.

Other comments on suit care:

Don’t try so hard! Some people think more is better. Not true. Your suit has already been in bacteria-killing water. All you really need to do is to rinse off those chemicals so they don’t degrade the fabric. Rinsing is the answer.

Don’t use detergent or Woolite. One is too harsh, the other has lanolin that may shorten the life of stretch fibers. If you like using more than mild soap, use a cleaner like Suit Solutions, that is specially formulated to neutralize the chemicals your suit will encounter.

If your suit smells, consider possible reasons: Do you rinse right after swimming? Are you putting a suit into a hot car inside your gym bag?

Properly regulated pools should not smell. Regulating pools and spas is complicated, so if your suit smells even after extensive rinsing, talk to your pool manager.

Buy a suit that fits. Excess stretch will shorten the life of your suit.

Watch where you sit! Poolside’s can pill your suit bottom, shortening its life.

Sun and skin creams are terrible on suits. Rinse off as quickly as possible. Better yet, wear a fantastic looking UV cover-up and a wonderful huge sun hat with those glamorous big dark sunglasses. People will wonder who that celebrity is!

Buy a new suit BEFORE the old one completely dies. It’s great for the really hot spa that will hurt your new suit.

Always pack a swimsuit! You won’t want to miss out if your hotel has a fabulous spa or you are invited at the last minute to go snorkeling. Enjoy!

-Anne Kelly

Interview with Bianca Jade

2011-08-12T11:08:00.000-07:00

Use Fashion Trends to Motivate your Workout: Interview with Bianca Jade, founder of MizzFit.com.

MizzFit.com is a place where fashion and fitness come together. By drawing on your inner fashionista, you can find a source of motivation for working out. MizzFit is about strengthening your commitment to fitness with attention to fashion.

I started MizzFit.com because I needed something “extra” to get motivated to stay in shape, and thought other women would be interested. I’m a life-long fitness enthusiast and athlete. But we all struggle with those moments when you are just not inspired.

I began by thinking about what positive motivations women have in common. I realized most women have a love for fashion, decorating, and shopping. It’s in our blood! So MizzFit.com builds on that love, to help encourage women in a fun way to get into shape.

I am a Fitness Trend Expert and Women’s Active Lifestyles Coach. I report on fitness trends on MizzFit.com and other media outlets. I also consult with women who are looking to turn their lives around by getting into shape with the extra motivation a personal coach can provide. I don’t use scare tactics, I use strategies that reflect the things they love. I incorporate music, favorite activities, and shopping tips to look and feel your best when working out.

A big trend I’m seeing is accessorizing for fitness. For example, watches are a great accessory, so find a heart rate monitor that looks great. Headbands are trendy so find a really cool sweat resistant headband for your workout. I’ve seen new waterproof jelly watches you can swim with. I’m also seeing headphones that are built into sweat resistant headbands. They are very cute and more comfortable than ear buds. I also love elastic belts that hold a phone or keys, and they also tuck in a long tee and cinch in the waist. It is very flattering for the curvy woman.

If you love your gadgets, use them to bring excitement to your workout. Bring an MP3 you dig and clip it to your outfit. It will look cool, and those songs will make the time fly by! When we are engaged, we strengthen our commitment to workout.

For plus size women I always recommend a slim, sleek legging or capri in dark tones, with some side leg stitching or detail. I think it creates a long leg line. Then top it off with a fuller top. The contrast of fullness with the slim leggings is so much better than baggy overall. I think a great pair of tights is the most flattering thing for almost any woman. Another trend I like is yoga skirts, like the ones by MeScheeky.com. They hug your curves in all the right way. I love these on plus size women. It has that whole aura of femininity.

Use color on top. I love bright colors, like summer greens, yellows, and bright neon tones. Pink is a universally flattering color for all skin colors. But wear what makes you happy. Look for flowy patterns and designs, like the ones by Stella McCartney for Nike. You can wear these with your designer jeans. Try a lightweight burnout tee. Full tees can hide trouble sports and provide coverage, but always look for something a little more out-of-the box. Pay attention to fit and trimmings. You can find some items at places like Target. You don’t have to spend a lot to look cute.

The most important things to spend money on are your undergarments. The right bra is critical to your comfort. Invest in really great workout bras, and buy panties that are sweat resistant and wicking, designed to last through tons of washes.

My no-no is white . It’s the worst color for fitness clothes, because if you sweat in them they can be see-through and get stained with sweat. And white is not the most flattering color. There are other light and beautiful colors that are comfortable out in the sun.

I find that most of my readers are “aspiring” women trying to get somewhere with fitness and health, and they use MizzFit.com to help them get there. That excites me. I love when they email me, send pictures and reach out to me. No matter what size we are, we are all in the same boat!

I like to tell women ways to be active that are convenient. You don’t necessarily have to go to a boot camp. I have a hula hoop, and if I can’t get to the gym, I’ll hula hoop while I watch the news. You can do a phone meeting while you are doing a power walk.

And I tell women it’s never too late to get started. My mom has gotten more active recently, and I’m so proud of her. She has so much more energy. Little changes can have big results!

Take a day hike: Special tips for the plus size hiker

2011-08-09T09:25:00.000-07:00

You’ll love it, so don’t hesitate one more minute. Start planning your next hike now!

Always hike with a friend. Recruit friends that enjoy your speed. Talk about it ahead of time. Don’t assume that your smaller friends won’t love your pace. I don’t really understand those people who run the trails. I like to enjoy nature and so do many others. A great piece of advice from family hikers is to always put the slowest hiker at the head of the line. It won’t always be you!

Join or start a group. I looked up “Hike” and my zip code at www.meetup.com and found at least 4 groups in my area. One group walks the paved Mississippi path from the PetCo parking lot near my house. From the reviews, it sounds like a fun group and they are looking for new people. (Please post any great groups you find—OR ARE STARTING- on our Facebook page at http://www.facebook.com/pages/Junonia/141265146590.)

Travel Partners. If you are looking for a fantastic group to travel with as a solo or as a family be sure to check out Wilderness Inquiry. Their non-profit mission is to make the outdoors accessible to everyone, and they run lots of trips with people of all abilities to amazing locations in the U.S. and around the world. They usually base themselves at a friendly small hotel and day trip from there. I’ve travelled with them twice and both times had an amazing time. Everyone pitches in and these are the greatest people you’ll ever meet. Very safety oriented and not a whiner in the bunch. www.wildernessinquiry.org.

Buy great footwear. Depending on where you intend to hike, you’ll need waterproof boots; either a light hiker or full hiking boot. The ankle support is really important. They need to feel great when you buy them. Don’t count on breaking them in for comfort. However, be sure to put several hours in them ahead of any hike, just to make sure. Spend the time and money to get a great boot that truly fits you. They will last forever and become your best friends.

What to wear? Light and layered is the theme. As a larger person you will work up heat and you want to be able to strip down to a light wicking layer. But when you stop you’ll need to layer on a lightweight fleece top for warmth and a jacket for rain protection. You’ll also love those zip off pants. Leave the cotton tee shirts at home for anything more strenuous than and hour’s hike. They gather body moisture and don’t dry, leaving you wet and vulnerable to hypothermia or overheating. Click here to see Junonia’s hiking selection.

Hiking Poles. Not just for nerds anymore. They take about 20% of the pressure off your knees and provide a lot of stability on the trail, especially useful on the downhill and rocky paths. You’ll be amazed. Use two poles and be sure to practice on your home paths to get comfortable with them before tackling a more difficult trail. I love the telescoping poles that fit easily into a carryon bag or backpack. I used them on trails near Vail, CO and just loved them. Especially at the end of the day, coming back down a rocky path, they were great.

Stay on the path. 80% of injuries are when people go off-path. I saw this on a recent trip hiking in Scotland. Two experienced hikers decided to just cut the tangent when they took the wrong trail, and one got her foot caught in a boggy area and badly twisted her leg. They had to call the mountain patrol to get her down. She was only a half mile from the trailhead and a couple of yards from the trail, but….. She felt pretty silly as well as in pain.

Don’t know the area? Use out and back trails. Do NOT feel you have to do a loop to see more, as every trail looks different on the return. It is VERY important to set a turnaround time, so that you don’t end up on the trail tired, hungry and without sunlight to guide you back.

Learn the Rest Step. On a Wilderness Inquiry hike on the Olympic Peninsula there were lots and lots of steps because they used boardwalks to protect the environment. The guide taught me the rest step and it saved my bacon. Check it out at www.youtube.com by searching on “rest step hiking.” In short, on any uphill or stair, you step forward and allow your leg to fully extend to a straight leg before taking the next step. One person calls it the wedding march. It’s slower, but not by much, and it’s an amazing energy and knee-saver. The guide told me the very best technical climbers do this on the way to Everest.

Food and Water. You MUST drink and eat on the trail. Take more water than you think you’ll need. On one trail in Vail we thought we were on a beginner’s trail and found out later it was “advanced.” We were taking it slow and doing fine, until the day turned hot. Thankfully we met a lovely pair coming back down the trail. She was a doctor and took one look at us and gave us her excess water. Don’t count on that! Also, do NOT try to diet on the trail. You’ll need energy so enjoy fuel-intensive food on trail. Bring fruit, too, as they are also fluid intensive.

Backpack. Like your boots, the fit and comfort of your backpack is important. Look for padded straps and breathability on the back. A front strap can distribute some of the weight off the shoulders. Try it before buying –even load it up in the store. Make sure it is comfy and you can get it on and off with ease. Look for external water bottle holders for quick access. Don’t go too small. You won’t save much weight and you’ll want the flexibility to bring extra clothing, food, and safety gear. Pockets are good so you don’t need to dig to the bottom every time you stop.

Trust yourself. You’ll do fine. On one trip we were hiking way up a mountain to see the rare protected red macaw in the next valley. The path was steep and we were at a pretty high altitude. I was just coming off radiation treatments and I was tired. I knew I felt OK to do it, but I had to slow down. I could have stopped and waited, but I really wanted to see those birds! So I just said so, and a couple of people were actually very happy to slow down with me. We made it to the top just as flights of the rare birds circled overhead. Awesome. Later on that same trip I made a different decision and decided to NOT climb a Mayan temple for the view. Birds, yes, view, no! You’ll make good choices if you trust yourself.

GENERAL DAY HIKING TIPS:

Safety first. Bring a small emergency kit with matches, firestarters, bandages, multi-utility knife, anti-bacterial cream, sunscreen, insect repellent, headlamp/flashlight, water filter, emergency procedure manual, moleskin for blisters, twine, a foil emergency blanket, AND A CHARGED CELL PHONE. You may be able to get reception even in remote areas if you can get to a ridge. Know what poison ivy, oak and sumac look like.

Sign in at the trailhead. ALWAYS let someone know where you are going and when you expect to return. PLAN your turnaround time. It takes about the same amount of time to get down as to get up, and you’ll be more tired. You don’t want to be hiking in the dark.

Have a good map that shows elevations and distances. If using a GPS make sure you really know how to use it, and that the batteries are fresh. Old fashion compasses and good map reading skills are important.

NEVER HIKE ALONE. Buddy up with others on the trail. Two of us got lost one time, not being sure what trail we was on. Another couple came by, so we buddied up with them. We all figured we’d come out somewhere, and with four, we could split up to go back to a car without leaving anyone stranded alone. Turned out we WERE on the right trail, but we met a couple of very nice people. You’ll find other hikers to be very helpful and generous.

Don’t bring GLASS. Repack things into lightweight zip locks.

Bring the Field Guides that will enhance your hike: Birds, Flowers, Trees, and Mushrooms. Pack them in zip locks, too.

Put your water bottles in the freezer. Wool socks will keep them cool on the trail. Put extra frozen drinks into a cooler to have the car at the end of your hike. Bring a minimum of 2 quarts/liters per person on the trail. Drink BEFORE you are thirsty.

Bring a lightweight camera. Remember extra batteries and memory cards.

Create themes for your hikes. Spring Flower Photo Hike, a silent hike, a lunch pot luck hike, a bird count hike.

Stop often with shorter rest stops. Don’t wait until you are tired to rest.

Develop your routine. Create a CHECKLIST for packing. Re-check batteries and first aid kit before setting out. Pack food the day before.

Be sensitive. To the environment and other people’s enjoyment of it. Uses “leave no traces” techniques. Pack out ALL garbage, including pet waste and your T.P. in zip lock bags. Use hand sanitizer. Bring a trowel to dig human waste down to 6-8”, 200’ from water or campsites and disguise as best as possible. Be quiet, don’t disturb animals. Don’t feed animals. Keep your pets close and under control. Wash off gear and shoes when leaving an area so invasive species aren’t spread.

Horses on the Trail. Quietly step off the trail on the LOW side and FACE the on-coming horses so they know you are people and not scary backpacks. Do not make any quick movements or loud noises. Ask the riders for instructions.

Pack for unexpected weather. Check the forecast just before going, but don’t fully trust it. Have enough gear for the unexpected. Always bring warm and rain gear. A skullcap and gloves are important for warmth.

Thunder = Lightning. Take it seriously. If high, get below the tree line. Shelter under the shortest trees. Do not lie down. If in the open, make yourself as small and low a target as possible with your feet close together in a crouch. Stay away from water ponds or rivers. Stay away from metal including hiking poles and pack frames. Get into a sturdy building or hard-top car with the windows up. Avoid shallow caves or overhangs. If out in the open, spread out so there is no chance of spreading lightning sideways.

Respect the sun. Use and re-apply sunscreen and lip balm. Wear a hat. Use protective sunglasses. Burns are no fun and happen fast, especially at altitude.

Coming Home. You’ll feel great and be tired. The person in the passenger seat has a special responsibility to keep the driver engaged and alert on the way home. Live to hike another day!

-Anne Kelly

Founder and Chair

Action Wear stretch twill

2011-08-05T13:55:00.001-07:00