HEALTH

BARBARA P, FERNANDEZ I FOR THE MIAMI HERALD LETTER PERFECT: While holding weights, Nancy Cole uses her arms to mimic the shape of the top part of the letter Y and a T,

PERSONAL TRAINER

It's time to take bulge by the, horns

BY NANCY COLE nancyfitness '@aol.com

During the holidays, did you over indulge? Are you now facing the new year's bulge?

You're~ot alone.

But the difference between the faint and the fit is faithfulness. We all slip from time to time, but if good health is an integral part of our value system, we will get back on track.

So, if you're serious, how do you

start?

First, take small steps. Start walking.

Make modest fitness goals that you can attain, If your goals are grandiose, you'I1 be likely to fail.

Start with a fitness plan. Open a

DOCTORG

notebook and record your nutritional intake daily. Log your daily activity on the opposite 13age. (Activity can be as simple as walking or as lofty as run ning eight miles, depending on your fitness level.)

One week in your journal should reflect several days of resistance train ing and some sort of daily cardiovas cular training. You can include flexi bility training in your resistance training or perform those exercises separately. As you get stronger and gain endurance, increase your activity level.

You might include exercises that require balance and work several mus cle groups at a time such as the Y's and T's that I am demonstrating. Make

sure to mind your p's and q's when it comes to form. Working effectively and avoiding injury is critical to prog ressing.

Don't forget to make small changes in your diet as well. Focus on eating more whole foods and less processed foods.

Make sure to date your journal and record your weight several times a week. A baseline body-fat assessment is essential and should be measured again in six to eight weeks. Measuring the changes in your body will motivate you to keep moving forward.

Now that you have a preliminary plan, implement it, re-assess it, and from time to time modifY it. You'll be a new person by the next new year.

Blood in semen's probably no biggie, but

Q: I thought I would faint when I noticed blood in my semen. I called my physician, but he reassured me that it's not life threat ening. There is no blood in my urine and there arQ no new m)1sterious women in my life. What

could possibly be going on in my 50-year-old body?

A: Unless you are Jiaving incredibly athletic sex or have experienced some type of injury or trauma to your pelvis,

DR, MARC GITIELMAN

tllnitln::glltcln\l:tll \.c1lyahoocom

you are likely bleeding from your pros tate into your semen. Although this can be a frightening experience for a man, it is not uncommon and most of the time this is absolutely harmless.

The most common causes include prostatic inflammation, infection, or athletic overexertion. However, one must always be concerned over the possibility of an underlying prostate cancer. The vast majority of patients simply have a small bleed into their prostate that is unrelated to any prob lem whatsoever, similar to a nosebleed that seems to come out of nowhere.

But if you are experiencing any pain, blood in the urine, or have had any new sexual exposures, then a trip to the doctor's office is worthwhile. In addition, if you are over 45, a simple .prostate exam and an updated blood work known as a PSA will help to be certain there is no underlying prostate cancer. When in doubt, check it out.

Dr. Marc tiittelman is a Mara cerri fled urologist. The advice in this column is not a substitute for consulting a phy sician. Write to him at DrMarcGittel man@yahoo.com or c/o Health, 1 Her ald Plaza, Miami FL 33132.

LET'S TALK

Don't ignore your suspicious mind

Q: My wife enjoys surfing the Internet and spends much of her time on the

Web. Lately, she has .been e-mailing a man. She says they are just friends. I am uncomfortable with this. but I have been

reluctant to approach her because I don't want to appear suspicious, My buddies tell me this is a sign of a desperate housewife.

A: What IS keeping you from asserting yourself with your wife? Why are you allowing yourself to remain quietly satisfied with the information presented? These questions are posed to encourage self-exploration. Not knowing what is going on IS uncomfortable and may explain your tendency to avoid having this discussion. However, ignoring this matter will hurt you and your wife. You need to find the courage to speak your unspoken thoughts. By facing your fear, you will move in a healthier direction even if it feels uncomfortable. Don't let your discomfort stop you because you need to act on your own behalf. Unless you are willing to face what you dread, your mar riage will suffer from your passiVity and inhibition.

Why do you think your wife is drawn to this particular correspon dence? Is her interest actually a sign of marital dissatisfaction? How well can each of you express feelings of anger, hurt, jealousy and/or neglect to one another? It is important to consider if you have played a con tributing role by withholding verbal expressions of affection and atten tion. Unless each of you can talk about what unpleasant emotions are festering Inside. an imaginary barrier will continue to grow that serves to protect but prevent each of you from relating in a loving and caring way. It won't be easy broach ing a subject that has the potential to bring out much emotional dis comfort. Yet, if you don't, it is unfair to blame this cyber communication for your marital woes.

Dr. Andrea Corn is a licensed psy chologist in LIghthouse Point. Write tn hpr rJt cornpsyd bel/south.net or c/o Health, / Herald Plaza, Miami FL 33/32. The advice in this column is not a substitute for consulting a therapist.

DR .. ANDR£A CORN

cornpsyd a.bellsoulh.net