6 Tips for Looking and Feeling Younger

By Wendy Churchill

Stop Moaning, Start Shining.

If you think that in 1901, life expectancy was 49 for women and 45 for men, it’s easy to see why people are saying today that 50 is the new 30, 60 is the new 40 and 80 is the new 60. Make sure you actually enjoy being as young as you are today - instead of fretting about how old you are! Get out there and shine!

S-t-r-e-t-c-h your body - feel FANTASTIC.
Stay supple and you will look and feel fantastic - not to mention the benefits for your back and your physical capabilities as you continue to age. Just ten minutes of stretching a day will work wonders on your looks and make you feel fantastic.

Stimulate the hormone that keeps you young.
Another benefit of exercising for a stronger body is that it can help stimulate the production of HGH - Human Growth Hormone. HGH is a hormone that we all have in our bodies but which slowly declines as we age. It is responsible for maintaining the immune system and keeping the body younger and stronger. Scientists have demonstrated that increasing the levels of this hormone in the body can have a very positive rejuvenating effect.

Gurn away the creases.
In his book, The Five Minute Facelift, Robert Thé tells us that “One of the surest ways of ageing faster than we should is to ignore the tension that builds up in the facial muscles as a result of everyday living.” His book contains dozens of different exercises that feel really great to do - from soothing worry lines on the forehead to strengthening the muscles on your jaw line. Think dramatic screwing up and stretching expressions for general easing of tension. Massage with finger tips all over the face and scalp. Hold a hand on the top of your hairline and look down to stretch the forehead. To avoid a double chin, “open your mouth and pull your lower lip tightly over the bottom teeth.”

Prescription-strength creams for wrinkles and age spots.
Studies have shown that topical creams containing the retinoids tretinoin and tazarotene are highly effective at reducing fine wrinkles, age spots and rough skin. According to Dr. Beatrice Wang, assistant professor of dermatology at Royal Victoria Hospital and McGill University in Montreal, you may even see results in as little as six to eight weeks.

Update your look - backdate your age.
If you wear glasses, buying some more modern frames can change your look instantly. Splashing out on an expensive ‘salon’ haircut can do wonders for both your look and your confidence. Wearing dated fashions, on the other hand, can show your age more clearly than the rings on a tree. Instead of “mutton”, I was told by a personal shopper once, think sophisticated”, “fresh” and “sharp”.

Wonderful, personal stuff from outside the mainstream! Just how I like it.
If you’re interested in Wendy’s wit, wisdom and insight into the many tricky issues of modern life, check out her free email at http://www.bagofrevels.co.uk

Quiet week - quite weak.

Since my bomb out last Saturday I've basically spent the week resting alot and not running very much. I spoke to a guy who has run hundreds of marathons and as soon as I told him what had happened (see below) he just immediately said, "You've overtrained! Your body was just saying enough." So I took his advice and just went for a couple of short slow runs midweek. However, this morning I decided to get back into serious running and so with a degree of trepidation set off with Andrew for a half marathon training distance.

We chose a very hilly route and up until about 9 miles I was fine and then my knees both began to hurt quite a lot. I had to try a different running style to try a give them a break. I did manage the whole 13.1 miles in 1 hr 57min which is pretty slow but it might just be one of the most important 13.1 miles I've ever run because it got my brain back into gear.

I also received in the post today a knecklace thing called a Q-Link. Its basically a pendant that has about 45 loops of copper strung tightly together in a circle inside a quite nice looking pendant. It is supposed to give you more energy, reduce stress, combat the negative effects of all the electronic equipement we use and aid in the recovery from intense exercise. I'll monitor it for a few weeks and let you know what I think. Many top athletes swear by it so it must have some beneficial effects. It is not cheap so it had better work! Have any of you any experience of it?

Become a more COMPLETE runner

It is absolutely crucial that you repair your hard worked muscles after every run and the way I have been doing it for the past couple of years is by drinking a half-pint of Complete after every run. It not only helps me to avoid muscle damage (which at my age is an issue) but it actually tastes delicious. I thoroughly recommend it to any serious runner. Check out my website if you are interested in this product or any of the other excellent products that Juice Plus+ produce. Go to http://www.juiceplus.co.uk/+mm026962

Juice Plus+ products are amongst the most highly researched nutritional supplements on the planet and are recommended by many of our top doctors and nutritionists. Read their testimonies on my website.

Juice Plus+® Complete is a whole food-based drink mix that provides great nutrition in every scoop: isoflavones; proteins; carbohydrates; natural fibre; the Juice Plus+® original powders and phytonutrients; 23 vitamins and minerals; natural sugars; no preservatives; gluten free; no artificial sweeteners, colours or flavours; no dairy content which makes it suitable for vegans.

Juice Plus+® Complete can be used in any number of ways: as a fantastic "on-the-go" breakfast; pre-exercise energy drink; post-workout recovery drink; an any time, especially late night, snack; or a complete meal replacement to help you watch or lose weight. It comes in your choice of two delicious flavours: French Vanilla and Dutch Chocolate.

DEFEATING DISCOURAGEMENT

After Yesterday's woeful run and the feelings of discouragement that accompanied it someone sent me this helpful note. I thought I would share it with you all.


Discouragement is a disease unique to human beings:
· It's universal. Everyone gets it .
· It's reoccurring. You can catch it more than once.
· It's highly contagious. Hang around discouraged people - you'll be infected.

WHAT CAUSES DISCOURAGEMENT?
#1 Cause: FATIGUE. When you are physically or emotionally exhausted, you are a prime candidate to be infected with discouragement. Your defenses are lowered and things can seem bleaker than they really are. This often occurs when you are half way through a major project -you get tired.

#2 Cause: FRUSTRATION. When unfinished tasks pile up, it's natural to feel overwhelmed. And when trivial matters or the unexpected interrupt you and prevent you from accomplishing what you really need to do, your frustration can easily produce discouragement.

#3 Cause: FAILURE. Sometimes, your best laid plans fall apart: the project collapses... the deal falls through ... the order is cancelled. How do you react? Do you give in to self-pity? Do you blame others? As one man said, "Just when I think I can makes ends meet- somebody moves the ends!" That's discouraging!

#4 Cause: FEAR. Fear is behind more discouragement than we'd like to admit. The fear of criticism (What will they think?), the fear of responsibility (What if I can't handle this?) and the fear of failure (What if I blow it?) can cause a major onset of the blues.

WHAT'S THE CURE?
There's a fascinating story in the Bible about how a guy named Nehemiah mobilized the residents of Jerusalem to build a wall around the entire city. Half way through the project, the citizens became discouraged and wanted to give up - because of the 4 causes I've given. Here's what Nehemiah told them to do to defeat their discouragement: (Nehemiah 4)

· REST YOUR BODY! If you need a break - take one! You'll be more effective when you return to work. If you're burning the candle at both ends, you're not as bright as you think !

· REORGANIZE YOUR LIFE! Discouragement doesn't necessarily mean you are doing the wrong thing. It may just be that you are doing the right thing in the wrong way. Try a new approach. Shake things up a little.

· REMEMBER GOD WILL HELP YOU! Just ask Him. He can give you new energy. There is incredible motivating power in faith.

· RESIST THE DISCOURAGEMENT! Fight back. Discouragement is a choice. If you feel discouraged it is because you have chosen to feel that way. No one is forcing you to feel bad. Hang on! Do what's right in spite of your feelings. No feeling lasts forever.

Oh dear, oh dear, oh dear!

Went for my usual long run this morning. Really looking forward to doing around 15 miles. However, after 5 minutes of running my breathing was laboured, my legs were heavy and my brain was frazzled. I managed to run for 20 minutes and then had to stop. Immediately I stopped I became light headed and began to stagger about the road. Andrew suggested that we just chalk this run up to experience and head home and I had to agree that it was the best plan. All in all we ran very slowly for about 4 miles and I walked the rest. This is the first time that I've ever felt like this and I just had a shower and slept on the couch for an hour. I think something is wrong because I still feel lethargic late afternoon. I'll maybe have another go on Monday and see how I feel. I'm not too worried because I know that something unusual happened today and that's that.

Not a great day's marathon training.

Personal best by a minute.... yeehaahh!

Tonight I ran my usual 3.4 mile evening route in 26min 14 secs which shaves almost a minute off my PB. I felt very strong and although it was quite fast (for me) I still think 25 minutes is within my grasp. Keep tuning in to measure my progress. I think the long weekend runs are really paying off.

If you are interested in decent supplements and health drinks then go to
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I don't get anything for recommending this guy but I do think his product is very interesting and worth your while taking a look.

The Inspirational Grete Waitz

Excerpted from First Marathons, by Gail Kislevitz

COOL CONTROLLED GRACE
Grete Waitz

Residence: Oslo, Norway

Occupation: Women’s Sports Consultant

First marathon: 1978 New York City Marathon

D.O.B.: 10-1-53

Age at first marathon: 25

The blonde with the pigtails stood at the front of the pack in the 1978 New York City Marathon, not knowing what to expect. She had never run a distance longer than twelve miles, but felt confident. This was to be her last race before retirement. She not only won her first marathon, but set a world record as well. Grete Waitz may have taken New York City completely by surprise, but to those who knew of her incredible track accomplishments, her feat wasn’t so shocking. By the seventies, Waitz was already a name to be reckoned with on the international track and field circuit. In 1975, she ranked first in the world at 1500 and 3000 meters, and earned her first of five world cross-country titles in 1978. She set world records in the five-mile, 10K, 15K, 20K, and ten-mile events. But it was the New York City Marathon that made her a household name in the United States; she won it an unprecedented nine times, and beat her own ’78 world record with another world record time of 2:25:42, in 1980. Nowadays she can be seen not at the starting line of races, but on the podium promoting the event.

The first time I called the New York Road Runners Club to get an invitation to the 1978 marathon, I was turned down. I had never run a marathon before and when they asked for my records, I gave them my track and field accomplishments, but it was all in short-distance events. I wasn’t terribly disappointed, but I was looking forward to a holiday in New York with my husband. We couldn’t afford the expense of such a trip and some of my Norwegian teammates had made the suggestion to contact the club. I was getting ready to retire from my ten-year track career and thought this would be a fun way to go out. After all the years of teaching full time, training twice a day, and racing almost every weekend, I was tired. The New York City Marathon was going to be my last race, but it didn’t seem as if it was going to happen.

Then I received an unexpected call from Fred Lebow, the New York Road Runners Club president and race director, asking if I still wanted to come. Fred was familiar with my European records and knew that I was fast. Although he never thought I would complete the race, he needed a “rabbit,” someone who would go out strong and set a fast pace for the elite women. With that as his only premise for inviting me, Jack and I found ourselves on a flight to New York City. For us, it was a second honeymoon. I didn’t think about the marathon, had no idea how to prepare for one. I thought my longest run of twelve miles would get me through.

The night before the race, we treated ourselves to a nice restaurant complete with a four-course meal of shrimp cocktail, filet mignon, baked potato, red wine, and ice cream. The next morning, along with thirteen thousand other runners, I stood at the front of the line, looked around, and didn’t know a soul. At the start, I went out fast and continued that pace for quite a while. In fact, I was having such a good time, I increased my speed. I was getting too comfortable and after all, this was a race. By mile nineteen, though, I stopped feeling so great. I knew my body had reached unknown territory, never having run so far. My biggest problem was not being able to convert the miles to meters, my measurement system. And since I didn’t speak English that well, I was too embarrassed to ask where the heck I was.

My quads were beginning to cramp so I decided to try and drink water, but I had never experienced this quick form of drinking before and kept spilling the water all over myself. It is definitely an acquired skill, something to be practiced beforehand. I continued running strong, but having no idea what mile I was on or where this place called Central Park was, I began to get annoyed and frustrated. Every time I saw a patch of trees, I thought, “Oh, this must be Central Park,” but no. To keep motivated, I started swearing at my husband for getting me into this mess in the first place. I started sucking on oranges for nourishment, since I had given up trying to drink anything. This was definitely harder than any track course I had run. I knew I was out of my league and hadn’t trained properly.

Finally, exhausted and hurting, I crossed the finish line. Immediately, I was swarmed by the media, pushing microphones and cameras in my face. I didn’t understand what they were saying and tried to run away from them. All I wanted to do was find Jack and go home. I didn’t like this marathon racing.

The rest is history. I had no idea that day that I had set a course and world record. In fact, I had registered so late that my entry number, 1173, wasn’t listed in the prerace entries. No one knew who the blonde girl in pigtails was. To be suddenly a hero on a world basis was hard for me to understand. I was a runner. That was my job.

I was uncomfortable with all the fuss Americans made over my victory. God gave me a gift and I had used it wisely since I was a little girl. By the time I was twelve, I had participated in handball, gymnastics, and track. I liked all sports, but running became my focus. My two older brothers set a wonderful example for me and since we were always in friendly sibling competition with one another and I tended to follow their training habits, other girls found me tough to beat. That’s probably one of the reasons I made the 1972 Olympic team at eighteen years old. I didn’t expect to set any records back then, just appreciated being there and viewed it as a learning experience.

Actually it was lots of fun. I received free clothes, there was very little pressure, and it was like being at camp for three weeks with my best friends. When I returned to the Olympics in 1976, it was a different ball game. I now knew what to expect and, more seriously, knew what was expected of me. The 1984 Olympics was a highlight in my career as it was the first time women were allowed to compete in the marathon event and I brought home a silver medal for Norway.

I always took my training very seriously, getting up at five in the morning for my first workout of the day. Then it was off to my teaching job and at the end of the day, back home for my evening run. I don’t like to cook and spend as little time in the kitchen as possible, so I didn’t have to worry about some of the household responsibilities. Jack has always been very supportive of my running career. I was probably the first female athlete to realize the benefits of twice-a-day training. I am a firm believer that track training is crucial to any running program. It’s where you develop the speed. Distance makes you stronger, not faster. If the training isn’t tough enough, it won’t work. I prefer to train in the dark, cold winter months when it takes a stern attitude to get of bed before dawn and head out the door to below-freezing weather conditions. Anyone can run on a nice, warm, brisk day. That’s fun, but there’s no sense of sacrifice, no great accomplishment. It takes strength, courage, commitment, and many days and nights of sacrifice to win.

Looking back on my career, and thinking that I almost retired in 1978 except for that infamous New York City Marathon, I am glad I got a shot at a second distance-running career. That’s where women’s focus seems to be these days. I finally did retire in 1990 but only to start my third life’s career, as a spokesperson for women’s sports. There is so much that still needs to be learned about women in sports and, more important, getting the right information out to women.

When I was running back in the seventies, and was about twenty-three years old, my period stopped. When I went to the doctor, he wasn’t concerned, said don’t worry, it will come back. Now we know that amenorrhea (not menstruating) is a serious condition. There are other things that affect women we are just learning about. It is very important to keep this flow of new information circulating to running clubs and women’s groups. Entry numbers are on the rise in road racing, mostly due to the number of female applicants. Whether walking or running, slow or fast, women are out there competing.

When most people decide to start a running program, they start up too fast and get discouraged. It is a big step from being inactive to starting any form of exercise. I always suggest to walk first. Start at a level that is comfortable and slowly increase from a walk to a jog to a run. The first steps can be very intimidating. However, as long as you don’t have any form of physical illness, your goals can be achieved. Novice runners often fail to recognize how much a part of their training is dedicated to mental energy and concentration. Those also have to be incorporated into the overall exercise program.

Two of my most memorable marathons were ones I didn’t win. My 1992 run with Fred Lebow, in remission with brain cancer, was very emotional. I didn’t think I could run for five hours, but he gave me the strength. It went by so quickly. My other memorable moment was in 1993, when I promised Achilles Marathon runner Zoe Koplowitz, crippled with multiple sclerosis, that I would be there for her at the finish. It took her twenty-four hours to complete the course and when she crossed the finish line at 6:30 a.m. the next morning, I was there. No one had a medal for her, so I rushed back to my hotel to get my husband’s medal for her. I don’t have half the struggles in life she does. It puts my own life in perspective.

My two brothers and husband have carried on the New York City Marathon tradition for me. One of my brothers has run it fourteen times. Now I enjoy being part of the scene, watching my favorite marathon be a part of running history.

I hope you enjoyed reading Greta's story and found it inspirational. If you'd like to read more first marathon stories then go to http://www.marathonguide.com/features/firstmarathons.cfm

Wet, cold and...brilliant!

Did what has become our usual half marathon training run this morning. Looking at the forecast last night it was clear that it was going to be wet and cold...and boy did they get that right. Andrew wanted to settle for a gym run but fortunately my phone was switched off and he had to turn up at 9am as usual. We decided to go for the long run and not wimp out with a 10k and set off into the driving, freezing rain. That is a tough moment to deal with but it does toughen up your brain no end.

We managed a good time of 1hr 48 min 42 secs for the 13.1 miles and were very happy with that performance given the rain and cold and the hilly route. That would equate to a 3 hr 50 min marathon which at this stage in our training is acceptable. Slotting in two half marathons a week is really building up my strength and producing some good times for the shorter training runs.

All-in-all a good morning and all you runners will recognise that slightly smug feeling of having achieved something that the average person would not have even contemplated this morning. Okay, I'll admit it - I'm feeling very smug!!

The Safe Way to Detox

I received this email the other day and thought it might be helpful to some of you. See what you think.

Firstly, I agree with you. I think you need to be careful about suddenly changing your diet to any extreme, or cutting out any food group altogether.

My simple guide for a detox is this:
- Drink plenty of water. Tap water is fine (although I prefer mineral water). Just make sure you get about 3 glasses a day inside you. You don't need to drown yourself to feel the benefit.

- Get some fresh air. Over the next week, make sure you stretch your legs and go for a brisk walk. You should do this EVERY day really, but if that's not for you try and make the effort over the next few days.

- Eat NORMALLY. Don't suddenly starve yourself in a bid to miraculously right the wrongs. Eat normally, eat well, but no snacking on sweets and chocolate.

- Get some early nights. A good night's sleep is really one of the best ways to help your body mend itself.

- The five portions of fruit and veg a day rule - with an amendment. As well as trying to eat five portions of fruit and veg, try and mix the colours for maximum intake of antioxidants."
[Billy here: I struggle to do this so that's why I take Juice Plus+ (see side panel) - it gives me 17 fruit and vegetables a day in an optimum mix - its easy and its great for me]

Secondly, you're right about the liver being the body's vital detoxifying organ. But problems can arise if it's not doing its job properly. So sometimes the cleanser needs a clean! One way to do this is to use a liver tonic that combines some of nature's most powerful cleansers... curcumin, dandelion and milk thistle to name but a few.
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Late night run

I was in London all day at a conference and so didn't get home until latish. I didn't go for a run right away as the conference was very intense and I had to have a quick nap when I got in. Football was postponed because the pitch was frozen and slippy so my planned exercise was gone. What I decided to do was go out about 9.30pm. It was very cold and there was a carpet of frost everywhere. What a lovely run! No-one about, few cars, well wrapped up and a gentle night run. Time was okay and I didn't tweek any muscles even although it was so cold. All-in-all a good night. My weight is down to 12 stone 7 lbs steady and will drop to around 12 stone before the marathon.

Glorious Saturday morning, glorious run

This morning Andrew and I met as usual on the canal at 9am. It was freezing cold and beautifully sunny. We decided to do a half marathon the first 6 k of which was right along the canalside. However, after about 5 miles Andrew stepped on a rock and wrenched his ankle sideways and let out a scream. I thought that he had at least torn a ligament but he assured me that this is not unusual, so we stopped for about a minute and then slowly jogged on. Within a few minutes he was fine and we were back at full speed. Very impressive, I thought.

The rest of the run proceeded according to plan and we completed the half marathon in 1 hr 50 min 16 secs. Without the enforced stop for Andrews ankle we would definately have cracked the 1.50 barrier. We both felt strong at the end but as I write this 8 hours later my nipples are still aching. I'll need to sort this out.

Anyway, its on days like this that marathon training is an absolute pleasure and I'll stick my neck out and say that 3 hr 45 min is within my grasp... and maybe quicker.

For my own benefit as I look back, the route was canal -> Tring station -> town centre -> Pitstone -> Aldbury -> Ashridge -> SPG Bridge

Getting there on the evening run

Did the usual evening run and started with just a hint of daylight left in the sky. Covered the 5.5km in 27 mins which is okay given the massive hill at the end of the run. I reckon on a flat route that I could cut that time to 26 mins. Legs feel fine afterwards and I could have just carried right on no problem. Feels quite nice and making good progress.