1. health and fitness
2. weight loss

my
JANUARY 2014
TM
“Your physical
health is the
foundation on
which you build
your life.”
NEW!
CURVES
WORKOUTS
WITH
—Jillian Michaels
JILLIAN
MICHAELS
Plus:
How to Make
This Year’s
Resolutions
Stick
●
BUST
THROUGH
PLATEAUS
●
BURN
CALORIES
FASTER
●
BE YOUR BEST
EVERY DAY
*
TOC
January 2014
“LOVE’S GREATEST GIFT IS ITS ABILITY TO
MAKE EVERYTHING IT TOUCHES SACRED.”
—Barbara de Angelis
*
Editorspeak for “Table of Contents”
Come
On In
Move
18
4
New year, new you,
new magazine.
INBOX
6
Sharing your e-mails
about the stories
you’ve read.
24/7
8
VIDEO
Read about Kathi
Williams’s amazing
weight-loss success,
get health news for
your heart, and meet
the new Curves
Science Advisory
Board.
Eat
13
VIDEO
Introducing the new
Curves Workouts with
Jillian Michaels.
Crave
20
You’ll be excited to
work out just so you
can wear these cool
clothes.
Share
22
Deborah Hudson’s
words will bring
tears; the Diva
Warriors will make
you laugh.
A Meal
in a Bowl
24
Enjoy summer fruits
in winter smoothies,
sesame seeds may
relieve knee pain,
this fat helps reduce
fat, and more goodfood news.
A new year’s recipe
inspired by Italy: Herb
Roasted Monkfish
with Tomatoes and
Green Lentils.
Bloom
An Interview
with Jillian
Michaels
16
Nancy Boulay finds
her true self.
FEATURE:
28
America’s health
and wellness expert
opens up about her
childhood struggle
with weight, how
to strengthen selfimage, and the goals
she wants to help all
women achieve.
FEATURE:
How to Make
This Year’s
Resolutions
Stick
32
page 28
Based on brain
science, this strategy
really works!
FEATURE:
The Secrets
to Success
38
Experts say the
secret to happiness
and a healthy weight
is to give yourself
permission to
enjoy life.
page 13
FEATURE:
Checking in
with Barbara
40
You met her in
December when she
opened up about
her struggles postweight-loss. Here,
Barbara shares where
she is today.
page 24
BodyLove
44
Stacy Liebensohn
smiles at the mirror.
page 38
KICK START
WEIGHT LOSS
IN JUST
30 MINUTES
With something new from Curves and Jillian Michaels
“I’ve created a cutting-edge workout just
for Curves so you get amazing results.
Get in here!”
JILLIAN MICHAELS
COACHING FOR EVERYONE, EVERY WORKOUT
RESULTS AT ANY FITNESS LEVEL
LOSE WEIGHT
© 2014 Curves International, Inc.
*Limit one free 1 week fitness membership per person at participating locations.
Not valid with any other offer, no cash value and new members only.
First visit discount may be offered in exchange for 1 free week.
© 2014 Curves International,
BURN FAT
INCREASE STRENGTH
Try it for a week FREE!
CURVES.COM / 1.800.CURVES30
*
come on in
NEW YEAR, NEW YOU…
Live + Love + Laugh
A magazine delivered to you by
( )
new
magazine
Happy New Year! It’s the time of year when we step forward with a
refreshed outlook and plans for positive change. And in that spirit,
we bring you a magazine with a fresh look, friendlier technology,
and some new content. To start: a new name, MyCurves—a
reflection of your relationship to your club, your magazine, and
the beautiful curves you carry and shape.
We now build the magazine on a digital platform that allows you
to view all of it—pop-up boxes and recipes—on any device: your
desktop, tablet, or e-reader. And we heard you when you told us
that the type was too small; we increased its size and designed a
more open, visual layout.
Try it out as you check out the stories in this issue (on pages 32
and 36) that will help you realize your 2014 goals, and tell us what
you think at mycurvesmag@curves.com.
Please be sure to read our interview with Jillian Michaels,
the inspiration and the architect behind the new Curves workouts.
This remarkable woman is passionate about helping women
everywhere achieve their best life.
And as you step into the new year, be bold, be brave, and go
after your best life. Curves, Jillian, and MyCurves magazine are
here to help you.
Strengthening women
THE TEAM
Your friends at myCurves, working
hard to bring you the best info,
advice, and inspiration
for healthy living
Claire Kowalchik, editorial director
Sandra DiPasqua, art director
Rose Sullivan, managing editor
Our story builders
Denise Foley, editor EAT
Barbara Loecher, editor 24/7
Jennifer Miller, editor SHARE
Megan Othersen Gorman, editor
MOVE and BODY LOVE
Shelley Vance, copy editor
Sara Vigneri, fact checker
Kathy Carr, assistant editor
Our chefs
Erica DeMane
Laurie Goldrich Wolf
Our technical assistant
Amber Rominger, flash designer
We’d love to hear from you!
Send your questions, stories,
photos, and feedback to the team
at mycurvesmag@Curves.com.
Interested in advertising?
Contact Nancy McEachern,
director of advertising
e-mail: nmceachern@curves.com
phone: 254-399-9285
curves.com
Claire Kowalchik
Editorial Director
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4/MyCurves/JANUARY
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INBOX
A SPECIAL REPORT INDEED
Thank you so much for the “Losing Weight…
Losing Yourself” article. I have been overweight
for almost 20 years now and just recently have
begun to realize that I am afraid to lose the
extra 100 pounds I am carrying around. [I am
dealing with some very difficult personal challenges] and beginning to see that I have been
trying to protect myself in some twisted way
by being overweight. Several of the points you
made in your article hit home!
—dvc71220
What an awesome, awesome article on adjusting to the “new” you after profound weight loss.
I have gained and lost 65-plus pounds more
than twice in my life. I am at my heaviest weight
and need to lose 80 pounds, and I now realize
that some of the fears listed in the article have
kept me heavy and sabotaged me at my thinnest. Good stuff!
—chrissycolemanmiles
I loved the article about Barbara, as well as
“Losing Weight…Losing Yourself.” Articles like
these help me understand that I’m not a freak;
the fears I have of losing weight, getting fit, and
taking care of me are real; and there is help in
relearning how to be.
—teresa.delcore
THANK YOU, BARBARA
I enjoyed everything in the December issue, but
Barbara’s story hit home for me—I am experiencing the same issues. Thank you for the help.
—dcharlebous
6/MyCurves/JANUARY
COMING NEXT MONTH
The results of our comfortfood recipe contest—yum!
Yes, after weight loss, there’s a whole new set of
problems to deal with. Congratulations, Barbara.
Keep up the good work, encouraging us all to
talk to each other about the next step.
—Anonymous
WOW, VIRGINIA!
The story about Virginia Lane—what an
inspiration! I’m wondering if she has any other
tips for how she manages to look 40 years
younger than she is.
—magia76
Love this 96-year-old gal! She looks terrific and
has such a great attitude. It shows how stay
ing active keeps you feeling well, helping you
stay connected to your community and able
to live a fulfilling life even after you lose many
friends and family members. I totally believe I
will live to that age and that I’ll still be going
to Curves, too.
—Bonnie
DEAR SANTA
I loved the whole magazine, but what I really
like is the Terri 1 bicycle seat. I hope I get one for
Christmas from Santa. :)
—Jan Finlay
Follow-up from Jan:
Sadly, I did not get the bicycle seat this year, but I
am not giving up. There is always next year!
You’ve got a friend.
Lots of them!
Browse our fabulous website for health news and blogs
from trusted experts, recipes, videos, advice from Nurse
Mary, quizzes and more!
Join our online
community today.
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“Food no longer
consumes me.
I consume it
and enjoy every
minute of it.”
—Kathi Williams
8/MyCurves/JANUARY
JOSEPH GAMBLE
24/7
NEWS
ADVICE
INSPIRATION
/ FOR YOUR WHOLE LIFE /
40
The percentage of adults who
make resolutions (to learn how to
make them stick, see page 32)
Lifesaving
News!
Finding the
Person Inside
For much of Kathi Williams’s adult
life, she lost and regained about 100
pounds a year. She’d pop diet pills,
run until her feet couldn’t take another step, and nearly starve herself
to lose the weight. But eventually
she couldn’t stand the deprivation
any longer and started bingeing
again, regaining what she’d lost.
By the time she retired from
nursing in upstate New York and
moved to Winter Haven, Florida, in
2004, Kathie, at 5-foot-6, weighed
over 250 pounds, then put on
another 100. Not surprisingly, she
developed serious health problems.
“I had high blood pressure, high
cholesterol, chronic fatigue
syndrome, headaches, and
fibromyalgia, and I was depressed,”
she recalls. “I often spent an entire
weekend in bed, getting up only
to gorge on junk food.”
Then one fortuitous day in 2006,
Kathi and a friend noticed that the
Curves near her home was running
a two-for-one membership promotion. Though Kathi had tried almost
every weight-loss program, she’d
never tried Curves. So she signed
up. At first her size prevented her
from using some of the machines,
Oat Cereal or Oatmeal?
A bowl of either is a good source of
cholesterol-lowering soluble fiber,
but if you want a stick-to-your-ribs
breakfast, choose the hot stuff. A
study published in the Journal of
the American College of Nutrition,
found that volunteers who ate
cooked oatmeal were less likely
to want to eat 4 hours later than
those who ate oat cereal out of the
box for the same calorie cost. The
reason? The hot cereal’s soluble
oat fiber, or beta-glucan, thickens
as the oats cook in liquid, creating
a more satisfying bowlful.
SMARTER
FOR
YOUR
HEART
JANUARY/MyCurves/00
JANUARY MyCurves/9
Helping You Be Your Best
When it comes to building a healthy lifestyle—one that makes it possible
for you to live your best life—you want the best advice, supported by the
most current and well-researched science, right? MyCurves magazine
delivers that kind of quality in every issue, but with the addition of the
new Curves Science Advisory Board, our team is even stronger. Our board
members are nationally recognized experts in nutrition, exercise, metabolism, and wellness coaching. They will provide Curves with ongoing expert
counsel on fitness, meal plans, and coaching, and throughout the year, they
will contribute articles to MyCurves with information and advice on new
research that can benefit you. Without further ado, let us introduce
our advisors.
Liz Applegate, Ph.
Elizabeth Frates, MD
Russell Pate, PhD
Pamela M. Peeke, MD,
MPH, FACP
10/MyCurves/JANUARY
James O. Hill, PhD
Margaret Moore, MBA
James Rippe, MD Judith Rodriguez, PhD,
RD, FADA
The sweeTesT way
To keep you
on Track
Chocolate
Peanut Butter
Delight
NEW Curves Meal
Bars & 100-calorie
Snack Bars*
Conveniently healthy and incredibly
tasty, each protein bar is a decadent
combination of the deliciously
nutritious ingredients your body
craves. And each amazing flavor
was designed for women,
by women. All you have to do
is grab the one you love the best.
Peanut Butter
Oat Crunch
T
fec
per se
rnion!
pcou
mpa
Oats &
Chocolate Berry Bliss
available now
Ask your loCAl Club for detAils
curves.com
*Available only in the us at participating Curves Clubs.
THE WHOLE SOLUTION
THAT MAKES BURNING FAT
SIMPLE AS 1, 2, 3.
FITNESS
MEAL PLANS
COACHING
The Curves 30 minute
Circuit that combines
cardio and strength
training for a full
body workout.
Customizable Meal
Plans that show
you how to cook in
or eat out on
any budget.
Weekly one-on-one
coaching with a
Curves Certified
Coach that keeps
you on track.
FR4SEucE
cess
Tools
Kit*
$20 Value
GET FITNESS, MEAL PLANS
AND COACHING
CALL OR VISIT TO SCHEDULE YOUR
FREE NO OBLIGATION APPOINTMENT.
CURVES.COM
1.800.CURVES30
*Only free for first-time visitors who sign up for Curves Complete. Kit available for limited time only.
© 2014 Curves International, Inc.
®
eat
➥
SMOOTHIE
RULES
CLICK
FOR
RECIPES.
GREEN
AND
GROOVY
NOT
JUST
PEACHY
BERRY
GOOD
THAT’S
A DATE
THE SMOOTHIE SOLUTION
Smoothies offer a simple way to bring together several nutritious foods
in one thick, satisfying, delicious drink. And using frozen fruits during the
winter months delivers servings of spring and summer produce. Chef
Laurie Wolf whirred up four recipes full of fiber, nutrients, and—best of
all—great taste. Enjoy them when you want a not-so-guilty pleasure.
Photograph by Bruce Wolf
JANUARY/MyCurves/13
eatbody love
WORDS
HERE
WORD
COLLARD
GREENS
KALE
READ MORE.
SWISS
CHARD
KALE
COLLARD
GREENS
SWISS
CHARD
In Season: Leafy Greens
While most of the country is in a deep freeze this
month, our friends in the Deep South and California
are supplying us with greens, including lettuce, kale,
cabbage, Swiss chard, spinach, Brussels sprouts,
broccoli, and collard and turnip greens. They’re all
nutritional powerhouses, chock-full of vitamins A, C, E,
and K, as well as carotenoids (antioxidants that
short-circuit cancer in its early stages) and folate
14/MyCurves/JANUARY
Heal, Sesame!
KNEE PAIN
CURBING YOUR
CURVES
WORKOUTS?
FAT
THAT CAN
REDUCE
BELLY FAT?
Acid vs. Alkaline: The Risks
Confused by all the talk about acidic and alkaline
diets? Science is on it, and a French study recently found that women whose diets were more acidic
had a 70 percent greater risk of developing diabetes than those whose diets were more alkaline.
No knowledge of chemistry is needed to make
your meals alkaline. Just cut back on fat, animal
protein, bread, and soft drinks, and substitute
dairy, fruits, vegetables, and—surprise!—coffee.
JANUARY/MyCurves/15
bloom
16/MyCurves/JANUARY
Grâce à Curves
In the summer of 2010, Nancy Boulay, now 43, walked
into Curves Neufchâtel in Quebec, résumé in hand.
She had returned to Quebec after 4 years’ absence,
during which she ate to assuage her feelings. “For too
long,” she says, “boredom and all kinds of emotions
went through my stomach to find a home in my abdomen, my arms, my thighs, my buttocks—surtout
les buttocks. I was ashamed of my image—of how I
looked—but I desperately wanted to be a Coach. I had
studied physical rehabilitation and had a good foundation in anatomy, and I had lived every day being overweight. I knew what the women who entered Curves
were looking for. I thought, These people need me,
and I need them.”During her interview, the owner of
Curves Neufchâtel, France Larose, assured Nancy that
all women at the club were accepted and loved. “I remember saying then, ‘You see me like this now, at 191
pounds—wait until you see what I’m capable of,’ ” she
says, hinting at the motivational powerhouse she would
become. “I will not stay like this.’” And she didn’t.
As a new Coach, Nancy felt she needed to prove to
her members that the Curves method works, so she
Photograph by Pascale Simard
JANUARY/MyCurves/17
move
NEW
Moves
This month, Jillian Michaels joins Curves to debut her
muscle-pumping, plateau-busting version of the Circuit—
Curves Workouts with Jillian Michaels, a total-body
workout that combines the original Curves Circuit with
functional, body-weight-based exercises that raise
intensity, amp up metabolism, build lean muscle, and
kick-start weight loss. “It’s a workout that will get you the
results you want—no matter where you start,” says Jillian.
Sumo Touchdown
Benefit: Builds core strength
Stand with your feet more than
hip-width apart and your toes
turned out, and place your hands
behind your head with your elbows
pointing out. Keep your knees bent
and hips lowered. Hold this sumo
stance while reaching side to side,
touching your fingertips to the floor
or ankle on either side of the foot.
Modification: Slow down and reach
to the calf on each leg instead of to
the floor or ankle.
18/MyCurves/JANUARY
3
The itty-bitty percentage of your waking hours
(16, assuming 8 for sleep) your 30-minutes Curves
workout takes—a breeze to sneak in, right?
The Shoulder Press
pssst:
Why we love it: This
machine exercises muscles
in the back that help
protect and move the
shoulder, including the
deltoid and trapezius and
the latissimus dorsi.
Make it count: For best
results, push the handles
above your head quickly,
and then pull them down to
shoulder height quickly.
Boost Your Heart Rate—
And Your Libido
Ambivalent about getting busy in the
bedroom? Try coupling your Curves
workout with your, er, couple’s workout. New research out of the University
of Texas at Austin revealed that 30 minutes of exercise just before sex boosts
libido in women who take antidepressants, which tend to dampen interest in
sex. Exercise activates the sympathetic
nervous system, which facilitates that
lovely, shudder-inducing blood flow
down below.
JANUARY/MyCurves/19
crave
STUFF YOU REALLY WANT
Eternity Jacket
The plum Eternity Jacket is semifitted for a feminine, flattering
look. It features ultrabreathable,
moisture-wicking fabric and
underarm mesh vents. A dropped
hem provides extra coverage in
back.
MSRP: $39.95


Strength Capri
This fitted capri pant features
tummy-taming power-mesh technology and a no-slip waistband.
The straight, cropped legs show
off your shapely calves.
MSRP: $$34.95
20/MyCurves/JANUARY
3/4 Sleeve Top
 Passion
The Passion 3/4 Sleeve top
features side seams and a
shirttail back for a lovely,
feminine silhouette. The
lightweight performance
fabric wicks away moisture
to keep you cool and has the
feel of cotton. A dropped
hem provides more coverage in back.
MSRP: $22.95
Tummy Control Pant
 Crossover
The Crossover Tummy Control
Pant uses power-mesh technology to provide figure-flattering
control, and the no-slip waistband stays in place during your
workouts. The boot cut looks
fabulous on every body.
MSRP: $35.95
High Control Sports Bra
The High Control Sports
Bra provides full support
for a comfortable workout.
It features cushioned frontadjustable straps, wireless
cups, and mesh panels for
ventilation, and it’s made
from a high-performance
fabric that wicks away
sweat and dries quickly.
Also available in turquoise.
MSRP: $24.95
Bottle
Water
Keep hydrated on the go with
this colorful 24-ounce water
bottle. The convenient screwon lid features a push/pull
sipper to help prevent leaks.
MSRP: $5.95
Inspire Printed Tee
Get inspired with this printed
tee! The lightweight performance
fabric feels like cotton yet wicks
moisture away from your skin to
keep you cool. A dropped hem
provides more coverage in back.
Available in raspberry (shown),
coral, and seafoam.
MSRP: $16.95


JANUARY/MyCurves/21
share
you/
told us
Last month we asked
you, what’s the one
very arduous and
self-shaming New
Year’s resolution you
will not make this
year? Here’s what
you told us.
“I do not resolve to hike
the entire Appalachian
Trail this year. Maybe
next year.”
—Beck Kelly
Diva Warriors
For the past 5 years, Diva Warriors—a
group of Curves members from the
Orangevale, Granite Bay, Folsom,
Citrus Heights, and Roseville clubs—
participated in a Curves Triathlon to
raise money for Making Strides Against
Breast Cancer. The triathlon includes
a 30-minute Curves workout, a 30minute walk, and 30 minutes of Zumba.
The Diva Warriors (so named because,
as Pat Dayton, owner of the Orangevale
and Granite Bay clubs, says: “It takes a
warrior to fight breast cancer, and we
are all divas!”) have raised $12,000
over the years. Go Divas!
you/
tell us
“This year, I’m not
resolving to lose
weight. Of course, I will
still resolve to work out
more and eat healthier—and drink a bit more
with my girlfriends!”
— Kathy Christiansen
“I am not resolving to
declutter my house
again this year! It’s just
too depressing when I
don’t do it!”
—Sue Harvey
“Every year, I say I’m
going to remember
people’s birthdays
(especially family’s)
and send cards or call
them—and every year I
don’t do it! So I will not
be resolving to remember them this year.
Everyone hear that?”
—Patti Peet
First line:
“How is it possible
to bring order out of
memory?”
JANUARY
BOOK PICK
The actress Kristen Stewart has said: “When I’m about to blow the
candles on my birthday cake and everybody is telling me I must
make a wish, I go into a tailspin. I’m thinking: What do I wish? And I
just can’t seem to think about anything. Then I close my eyes, take a
deep breath, and there comes my wish. I don’t know how to explain
what goes on inside of me, but that’s what happens: Breathing is the
key to understanding what’s really important to me.” In the spirit of
the new year, take a deep breath—then share with us what’s really
important to you.
E-mail us at
mycurvesmag@curves.com.
22/MyCurves/JANUARY
*
Jenn
dear
I adore holiday food, and I’m always sad
when the season ends. Any suggestions
for extending the gustatory celebration
without extending the calorie splurge?
Actually, I do have one. Ginny Haralson of Dallas sent me this
recipe for a pumpkin pie smoothie that’s as delicious as it is nutritious, and it’s low in fat. Try it and let me know if it adequately
conjures the holidays without deep-sixing your diet.
CLICK FOR RECIPE.
styles,” laughs Deborah,
who also cops to constantly wearing purple.
“When people ask me
why I joined Curves, I say
it’s because Curves has
purple products!” Ask
Deborah, 47, why she
decided to buy the
Okotoks Curves last
Deborah Hudson
October, however, and
the recent breast cancer
Hair Style
survivor gets serious. “I
Deborah Hudson, new
bought my Curves beowner of the Okotoks
cause Curves brought me
Curves in Alberta,
through a double mastecrecently got this “hair
tomy and chemotherapy,”
tattoo”—meaning it’s
she says. “I can’t stop
carved out with a clipper living. I have to keep
blade, freehand. “I’m very going. And I decided I’m
outgoing with my hairtaking people with me.”
e
v
fi
H
G
I
H
3
2
THE
CHURCH
OF
CURVES
Rita Hurley
Rita Hurley
4
5
Click on a finger to read
a shout-out from one
MyCurves gal to another.
Have a virtual high five you want to send?
Write to us at mycurvesmag@curves.com. Be
sure to include your full name and the city
and state in which you live.
1
JANUARY/MyCurves/23
24/MyCurves/JANUARY
/MyCurves/January
00
Photographs by Lisa Silvestri
A Meal in a Bowl:
January
Herb-Roasted Monkfish with
Tomatoes and Green Lentils
by Erica De Mane
Every New Year’s Day, I eat lentils. It’s a tradition in
Italy, where lentils are thought to resemble coins, so,
according to custom, eating them brings you wealth
and good fortune in the new year. Who would want to
gamble with that, especially during this lingering postrecession? As a superstitious Italian, I happily eat lentils
not only every New Year’s Day but several times during
January, just to make sure the good luck takes hold.
In Italy, good luck lentils are always served with a
big, juicy, very fatty Italian pork sausage called a
cotechino. That’s a grand pairing, but this year, for my
healthy version, I wanted a good stand-in, something
low-cal but satisfyingly rich. Monkfish has a lobsterlike
texture and a taste that makes it seem fancy, so I went
with that, with great success.
I love lentils. They give off a deep, nutty aroma
when they simmer. They need no soaking and take
only about 20 minutes to cook. When I make a lentil
salad or a warm braise, as in this recipe, I go out of my
way to find French or Italian lentils. They stay firm.
American and Indian ones are perfect for soup, since
they break down into a slightly lumpy puree, but for
this dish, I wanted beans with integrity and beauty
that would cook up looking like the little coins they’re
supposed to signify. Green Le Puy lentils from France
are fairly easy to locate in this country, and they’re
what I used for this dish. I’ve found the best prices on
Amazon (what don’t they sell?).
TIP
for the
weightconscious
cook
JANUARY/MyCurves/25
1 cup green lentils
1 bay leaf, fresh if available
1½ pounds monkfish fillet (1 big fillet
is best for slicing, but 2 smaller ones
will work fine)
1 teaspoon ground fennel seed
10 thyme sprigs, leaves chopped
6 rosemary sprigs, leaves chopped, plus
4 small sprigs for garnish
Salt
Freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 large leek, white and tender light
green parts only, chopped
2 carrots, peeled and cut into small dice
1 celery stalk, cut into small dice
2 garlic cloves, peeled and thinly sliced
½ cup salt- and fat-free chicken broth
1 tablespoon Dijon mustard
½ tablespoon red wine vinegar
20 red grape tomatoes
Place the lentils in a medium pot and
cover with at least 3 inches of cool
water. Add the bay leaf and bring to a
boil over high heat. Turn the heat to
medium-low and cook at a low bubble,
uncovered, for 15 minutes, or until the
lentils are just tender. Drain and remove
the bay leaf.
In a large skillet, heat 1 tablespoon
of the oil over medium heat. Add the
leek, carrots, and celery and sauté for
4 minutes, or until softened. Add the
garlic and sauté about half a minute
longer. Add the lentils and the rest of
the thyme and rosemary, and season
with about ¼ teaspoon each salt and
pepper. Sauté a minute to blend the
flavors. Add the broth and mustard.
Give it a good stir and simmer,
uncovered, about 2 minutes. Turn
off the heat and add the vinegar.
In an ovenproof skillet (cast iron is
perfect), heat the remaining 1 tablespoon oil over medium-high heat.
When it’s hot, add the monkfish and
brown on both sides. Scatter the
tomatoes around the fish. Transfer to
the oven and roast until the fish is just
cooked through—6 to 8 minutes,
depending on its thickness. Take the
fish from the oven and cut into thick
slices on an angle.
Divide the lentils into 4 bowls. Place
the fish slices on top. Garnish each
serving with 5 tomatoes and top with
rosemary sprigs.
Rub the monkfish fillets all over with
the fennel seed, half the thyme, half the
rosemary, about ½ teaspoon salt, and
pepper to taste. Set aside.
Serves 4. Per serving: 423 calories,
10 g fat, 1.5 g saturated fat, 87 mg
sodium, 43 g carbohydrates, 13.5 g
fiber, 37 g protein
Heat the oven to 425°F.
Curves Complete: Enjoy for lunch or
dinner on Phase 1 or 2.
26/MyCurves/JANUARY
JANUARY/MyCurves/00
America’s health and wellness expert, Jillian Michaels,
lately of NBC’s blockbuster The Biggest Loser, has
teamed up with Curves to launch a total-body workout
that combines the traditional Circuit with functional,
body-weight-based exercises that raise intensity—just
like the dynamo behind them.
28/MyCurves/JANUARY
JANUARY/MyCurves/29
This month, Jillian Michaels joins Curves to debut her musclepumping, plateau-busting version of the Circuit—Curves Workouts
with Jillian Michaels. (See “New Moves” on page 18 for details on
the exercise-enhanced Circuit.) But Jillian isn’t just about the lunge,
the push-up, or the sit-up. The coach best known for dishing out the
tough stuff on The Biggest Loser is, honestly, all about the love: selflove—the very quality she herself was missing when she struggled
with her weight as an adolescent.
—Megan Othersen Gorman
MyCurves: You were bullied as a child
for, as you’ve said, being a “5-foot-2inch, 175-pound eighth grader.” Can
you tell us a little bit about that time
in your life?
Jillian Michaels: “I always struggled
with being a chubby kid, but when I was
around 12, my parents got divorced, and
I ate to feel better: My weight ballooned
to 175. Middle school is a notoriously
difficult age for most kids, and I was no
exception. Bullying is extremely hurtful,
and I would never want to see anyone
endure what I did. But it definitely gave
me, as an adult, greater empathy and
played an integral role in the ways I now
help empower people.”
Many, many people carry wounds
from their childhood into adulthood.
Have you been able to mentally move
beyond your “fat kid” identity?
“I really have. I think of myself as a bit of
an outsider but not a fat kid. I still have
all the same issues with food I did as a
kid—much like an alcoholic, who will
30/MyCurves/JANUARY
always be an alcoholic—only now
I have the tools to manage these issues
in healthy ways that allow me to lead
a balanced and fulfilled life.”
Our readers who, like you, have lost
a significant amount of weight sometimes have trouble changing their selfperceptions. Do you have any advice
for them?
“The key is to take stock of your accomplishments. A big part of rebuilding selfesteem is to redefine your self-image, and
a great way to do that is by listing and
truly owning all your accomplishments.
Weight loss is actually a great place to
start. Owning that huge accomplishment
as well as all the little successes you’ve
had along the way is an important first
step. You’ll realize that you’re not the ‘fat
girl’ anymore—you’re the fit girl who ran
a mile, lost 40 pounds, and became an
inspiration to others!
“I won’t lie: Changing your self-perception is a really tough thing to do, and
I think I ultimately grew to see myself as
others do in large part by attrition. I had
years of falling down and getting back
up and tons of life lessons that a few key
teachers in my life helped me to interpret
positively. But I always got back up. You
always have to get back up. You have to
fight for yourself.”
What would you say is your biggest
strength as a personal trainer?
“I care; that’s key. But more than that,
I am my audience. I get them. I’ve been
where they are, and for this reason, I
know how to help them achieve their
goals. If someone can dream it, I know
they can do it. I’m simply there to help
them on their journey in the same ways
that I was helped over the course of
my life.”
You’re known as a “tough love” kind
of trainer. Do you agree with that
assessment?
“On the surface, sure. I push people
because they have no concept of what
they are truly capable of. And I am not
sympathetic—sympathy is an acknowledgement of someone’s limitations. I
am, however, empathetic. I know it’s
hard, but I know they can do it. When
you push people to realize and recognize
their potential, the possibilities are limitless—and not just with their fitness but
in every facet of their lives. Strength is
transcendent. It changes everything.”
Describe yourself in three words—go:
“Fun, fighter, blessed.”
What’s the best advice you were ever
given concerning health and fitness?
“You have to eat fewer calories than you
burn. I can’t remember who convinced
me of this fact, but the reality is that
weight loss is, in fact, this simple. And
that’s great: The fact that it’s so simple
means that there’s a concrete answer and
a solution to how to lose weight. It cuts
through the nonsense and empowers
people. It’s not overwhelming, and it is
manageable for all.”
Your body is amazing. What’s your
favorite part of your body?
“Honestly, my abs. They are the easiest
thing for me to keep fit, because my body
stores fat in my bottom half—and not in
the sexy, J.Lo way.”
Do you have a favorite exercise,
something you reliably feel great after
doing?
“I actually don’t love to exercise—are you
surprised?—but I do love how it makes
me feel. That’s the key. Just like I don’t
love chicken or broccoli, but I do love
skinny jeans and the idea of being around
for my grandchildren. For me, it’s not
just about the lunge or the push-up or
the sit-up. It’s about the bigger picture,
always. When you’re strong physically,
you’re strong in every facet of your life,
because your physical health is the
foundation on which you build your life.
Curves is an empowered way of life.”
Maximize Your Life
JANUARY/MyCurves/31
NEW
YEAR
NEW
HABITS
NEW
YOU
Learn how your brain forms new behaviors
and routines and you’ll make
smarter choices in the coming year.
By Carol Day
32/MyCurves/JANUARY
ILLUSTRATION BY JULIETTE BORDA
JANUARY/MyCurves/33
The ancient Romans named the first
month of the year after Janus, the god
with two faces--one looking back at the old
year and the other looking forward into the
new. January is traditionally when we look
to the next 12 months and all the changes
we want for ourselves, our relationships, and
our health.
The custom of making New Year’s resolutions provides structure and motivation
to change old habits and develop healthier
ones. But the fact is, by the time the next
year dawns and the strains of “Auld Lang
Syne” are fading, most resolutions are but a
distant memory.
Essentially, New Year’s resolutions are
hopes we have for ourselves, cloaked in terms
of our decisions to eat less junk and enjoy
more veggies, sit less and move more, spend
less and save more, stress less and relax more,
devote less time to the TV and more with
family. The key to making healthy behaviors
stick is to turn them into habits--something
you do almost without thinking. To accomplish that, you need to understand how the
brain forms habits--and that can mean the
difference between New Year’s resolutions
that stand and those that fall.
What are habits, anyway?
Habits are modes of behavior that have
become nearly or completely automatic over
time through repetition. Neuroscientists
and psychologists have been studying how
we acquire them and if it’s possible to turn
them on and off.
The brain is a fascinating machine. Our
34/MyCurves/JANUARY
brains are constantly scanning the environment, looking for ways to increase pleasure
and avoid pain, handle all the demands of
our everyday lives, and help us navigate
daily routines and tasks. Habits let us rely
on actions that we don’t need to think
about, so we manage our time and energy
without having to consciously decide how
to do something routine. They take over as
we get up and get ready for work or school,
navigate familiar routes, conduct daily tasks,
and come home and deal with end-of-theday activities, including de-stressing. We
may think we are making choices and acting
on decisions, but as many as 40 to 50 percent of the actions we take from dawn to
dusk are habits our brains have established
so that we can function optimally.
Healthy habits have immediate and longterm benefits, but unhealthy ones offer only
immediate fixes and in the long term can
work against us. Taking a break for a midafternoon high-fat, high-sugar snack works in
the short term because it offers the reward
the brain seeks--distraction, a burst of energy, relaxation. In the long term, however,
it makes us tired, adds empty calories, and
frustrates our weight-loss and fitness goals.
Cue-routine-reward
The brain is always looking for the reward,
which in the case of an afternoon cookie
can be the pleasure of the taste, the boost
of glucose released in the body, or the relief
of a break from work. The way we create a habit like this is called a habit loop: a
cue, followed by a routine, followed by the
reward. Over time, the learned process is
so automatic, so ingrained in our behavior,
that we develop cravings triggered solely by
the cue (divorced from the original need),
indulged in by the routine, and reinforced
by the reward.
Almost half of human behavior occurs
in the same location every day, cued by the
environment--for example, the proximity of a candy vending machine at school,
a stocked office refrigerator, or a fast-food
drive-thru on the commute home. Each
environment cues the routine (habit) that
leads to a reward.
Awareness of how the environment triggers the acting out of the habit is key to
knowing how to exert some control over
habits that don’t serve us well. MIT neuroscientists at the McGovern Institute for Brain
Research have found that a small region of
the brain’s prefrontal cortex, the site of most
thinking and planning, is where the switching on of habitual behavior at a specific time
takes place without a conscious decision. As
Institute professor Ann Graybiel says, some
habits are valuable to us, and the brain still
has some control over when to activate or
shut off even deeply ingrained ones.
Charles Duhigg, the author of The Power
of Habit: Why We Do What We Do in Life
and Business, became fascinated by how
habits are formed when, as a newspaper
reporter in Baghdad, he saw how an army
major was able to discourage people from
assembling in a plaza that was frequently
the site of violence simply by banning food
vendors from the area. He decided to study
the power of habits when he returned to
the United States and did extensive research
on how companies use habit formation to
influence what we buy.
In the process of studying these techniques, Duhigg reports, he lost about 30
pounds, developed the habit of running every other morning, and became much more
productive. He learned to diagnose his habits and how to change them. For example,
he habitually headed to the cafeteria every
afternoon for a cookie, but by analyzing his
actions, he realized that he went there not
because he craved the cookie but because he
wanted social interaction, the payoff of talking to his colleagues while munching.
The Habit Loop
You can use the cue-routinereward cycle to change a
behavior or create a brand
new one. Here are a few
examples:
To change an existing bad habit
to a healthier one, change the
routine and/or the cue.
Cue: An emotionally painful event
Routine: Eat an entire pint of ice cream.
Reward: Comfort
Fix the loop: Change the routine to something
else that brings you comfort: Call a friend or
family member; go for a brisk walk or run in
the park.
Cue: Too tired and/or too little time to
make dinner
Routine: Order fast-food takeout.
Reward: Satisfying meal on the table quickly
Fix the loop: Change the routine. When you
shop for groceries, include quick-fix items such
as healthy frozen meals or marinated meats
that you can cook in minutes and serve with
steamed veggies. If you are driving home from
work, steer clear of Fast Food Lane and follow
a route that takes you past a market where you
can pick up a rotisserie chicken or a healthy
prepared meal.
Cue: Box of cookies on the kitchen counter
Routine: Eat several cookies to quell afternoon
hunger.
Rewards: Pleasure; sugar rush; satisfaction
Fix the loop: Change the cue. Don’t buy cookies; keep a box of Curves snack bars or a bowl
of fruit on the counter for an afternoon snack.
JANUARY/MyCurves/00
myCURVES
JANUARY/00
He reconstructed the habit so that instead
of going to the cafeteria, he substituted a
10-minute chat with coworkers, and he
hasn’t had a cookie break since. He formed
a new habit from an old one, with the same
cue and reward but a different routine.
The same thing occurs when someone
responds to the cue signaled by the end
of the workday by crashing on the couch,
turning on the TV, and grabbing a bag of
chips, seeking the reward of relaxation and
detachment from the daily grind. If that
person replaces the couch-TV-vegging-out
routine, cued by coming home, by throwing on workout clothes and speed-walking
around the neighborhood, the habit loop of
cue-routine-reward still functions, but the
outcome is much healthier and ultimately
more rewarding.
In the language of habit formation, this
switch is known as differentially reinforced
incompatible behavior. Essentially, DRI
training involves the controlled substitution of one behavior for another, as Duhigg
did with the social break that replaced the
cookie break.
What about willpower?
Can you will one habit to end and another
to start? Willpower is popularly thought to
be something that we can call into action
by deciding strongly enough to summon up
this intangible substance of self-control. We
often hear people talk of a person who has
incredible willpower, who has accomplished
a remarkable feat like climbing Mount
Everest, sailing solo around the world, or
36/MyCurves/JANUARY
successfully battling chronic addiction or alcoholism. On the other hand, you may think
of a person who fails to respond to a challenge
or takes the so-called easy way out as lacking
willpower, or you may hear someone (maybe
even yourself ) say, “I have no willpower.”
These stereotypical notions betray a lack of
understanding of how willpower really works.
Willpower can help us form good habits
or replace bad ones, and we all have it. It can
help us reinforce a positive behavior by consciously choosing to repeat the substitution
in response to a cue; the behavior (routine)
then elicits the reward and, over time, the
new habit becomes ingrained. But willpower
is not a limitless resource always at our beck
and call. Research over the past decade reveals
a finite store of mental energy for exerting
self-control. Overuse it and it runs out. Apply
it wisely and it becomes replenished.
Social psychologist Roy F. Baumeister
conducted a series of experiments on mental
discipline, first at Case Western and then at
Florida State University. He asked people
to call on their willpower over and over (for
example, to turn down offers of candy); he
then asked them to resist other temptations
and found that they were less able to do so.
They had used up their willpower, at least for
the present. Baumeister coined the term “ego
depletion” (after Freud’s ideas that the self, or
ego, depends on mental activities that involve the transfer of energy). His experiments
confirmed the notion that willpower is like a
muscle that is fatigued with continuous
use; to reinvigorate itself, it needs a break
from challenges.
You can use Baumeister’s scientific findings, which he and science writer John Tierney
apply to everyday life in Willpower: Rediscovering the Greatest Human Strength, to help resist
temptation and maximize your willpower.
Don’t set yourself up for failure by repeatedly challenging your ego with difficult tasks,
tempting situations, and trigger environments.
Make it a habit!
Armed with the knowledge that you can
alter the cue-routine-reward loop and
use willpower to choose and continue to
choose that new healthy cycle, you have
the power to create a new habit this year--a
resolution that will stick around past Valentine’s Day. Here’s how:
1.Replace. Substituting a new habit for
an old one takes advantage of your brain’s
established habit loop. Analyze the habit
you want to replace. What are the cues that
prompt it and the rewards it offers? When
the environment cues the old habit, substitute the new behavior (like Duhigg’s chat
in place of the cookie). Keep it simple, but
keep repeating it; over time, it will become
your default response to the cue.
2. Define. Set a single well-defined objective. Instead of vaguely deciding to eat
“healthier,” choose something specific,
such as snacking on a piece of fruit in the
afternoon, drinking four more glasses of
water at work, or having another serving of
vegetables at dinner. Make the new habit
specific, simple, and small. You have only
so much willpower at your disposal, so use
it well.
3.Commit. Make sure you choose a habit
you really want to develop; otherwise, you
won’t follow through. Tell yourself, I want
to do this--it’s my choice. Write your decision down and let others know you’re committed to it. Share your goal on self-help
online forums and tell your friends.
4. Control. You know the importance of
“location, location, location” when buying a house, but it’s also important when
dealing with habits. Your environment cues
routines, very often without your awareness, so put away the cookie jar, store
The Habit Loop
You can use the cue-routinereward cycle to change a
behavior or create a brand
new one. Here are a few
examples:
To build a new habit, create a
cue-routine-reward loop.
Healthy habit: Exercise daily.
Cue: Pick a time of day that will be easiest for you
in terms of both convenience and motivation, and
set recurring appointments on your paper or digital
calendar.
Routine: When you view or hear the reminder, you
head out for 30 minutes of Curves, a walk, a bike
ride--whatever activity you enjoy.
Rewards: Better health; more energy; weight
management
Healthy habit: Eat at least five servings of fruit and
vegetables daily.
Cue: Place a colored rubber band or string around
your wrist for each serving of produce you eat.
Routine: Seeing the number of colored bands on
your wrist reminds you to grab an apple for a snack or
to include another vegetable with your meal.
Rewards: Reaching your five-a-day goal; better health;
better weight management
Healthy habit: Drink another 16 ounces of water
daily for good health and hydration.
Cue: Place a glass next to your toothbrush as a new
visual cue.
Routine: Drink 8 ounces of water after you brush
your teeth in the morning and again at night.
Rewards: Reaching your daily hydration goal and
maintaining better health
JANUARY/MyCurves/00
Experts say the secret to happiness and a healthy weight
is to start giving yourself permission to enjoy life.
By Karen Cicero
Making New Year’s resolutions is the first step toward a happier, healthier you.
But if you go after your goals with too much rigidity—denying yourself dessert after
every meal or rest when your energy is spent—positive change can become a negative experience, and you might join the majority who end up veering off their plan
entirely. So this year, try a different approach. Give yourself a break every now and
then with these “permissions” from weight-loss experts. You just might find that the
number on the scale is lower by this time next year.
PERMISSION Play like a kid.
PERMISSION Eat cake with friends.
PERMISSION
Eat when you’re hungry.
ILLUSTRATIONS BY GARY HOVLAND
38/MyCurves/JANUARY
PERMISSION
Spend money on a
veggie tray every week.
PERMISSION
Schedule an appointment
with yourself.
PERMISSION
Hit the sack already.
PERMISSION
Take your emotional
temperature.
PERMISSION
Leave the dishes in the sink.
PERMISSION
Feel good about your body.
PERMISSION
Escape for 10 minutes.
PERMISSION
Eat only foods you like.
JANUARY/MyCurves/39
You met Barbara Lehman last issue.
Four years ago, the Comox, British
Columbia–based mother of two
had lost 32 pounds, winnowing her
204-pound frame to a long-coveted
172. But it was there her weight loss
stalled, in part because she seemed to
lose her sense of herself along with
those 32 pounds. Now 47, Barbara
is trying again—and we’re right
alongside her.
Be with Barbara: Look for news
from Barbara in our next issue as she
shares her weight-loss journey with us
monthly. In the meantime, e-mail her
your questions and sisterly support at
mycurvesmag@curves.com.
Photographs by Stuart McCall
40/MyCurves/JANUARY
/MyCurves JANUARY
00
JANUARY/MyCurves/00
I
“I’m determined that I will not
let the attention of the article block
my way to losing weight—I will use
it to help keep me focused on my
goal. Of course, the real test will
come when I’ve lost more weight
and shed more onion layers than I
“I know this is the month for
did before. But until then, I don’t
resolutions, but I don’t have any
even try to wrap my arms around
this year. Honestly, I’m wary of
the big picture. I just keep running,
them. But I do have goals, and I’m focusing on the forest floor—so as
very close to meeting another one: not to fall on my face—leaving my
losing 20 more pounds. I don’t look worries there, and working
all the way down the road now (ex- out hard.
cept when I’m running!). I just try
“At the Comox Curves, some
to lose 20 pounds at a time. And at of the girls and I challenge each
176.5 pounds, I’m about 5 pounds other to burn more calories by
away from losing another 20—
working out harder. We leave our
which also means I’m almost where results at the desk before we head
I was when I fell apart 4 years ago. out and compare our numbers
“Last time, the attention I
when we come back for another
received after I lost weight made
workout. It’s just a fun little comme horribly uncomfortable. And
petition, but it’s helped me (and
I have to admit that the attention
them, too, I imagine) understand
the article has garnered is a little
that I can really push myself and
overwhelming. I’m not sure how
that I feel so much better when I
to process all of it. But I do know
do. Plus, I love the kinship. We are
I’m proud of what I look like in the helping each other do better. We’re
photos. I actually see the weight
in this together. We’re pulling each
I’ve lost—I don’t just know it
other along.
because the scale says so. I see it.
“Now I’m off to buy a new
And that’s progress.
pair of pants!”
—Barbara Lehman
42/MyCurves/JANUARY
Thanks for baring your soul to us,
Barbara. Your story [in the
December issue] and the article
that followed are very timely for
me. Just the other day, I was
discussing these very issues —how
difficult it is to lose weight as we
get closer to our goals—at Curves.
Again, thanks for being so brave
to speak out, and I wish you
continued success in your journey.
We are all behind you, and I look
forward to further updates.
—Take care.
Georgia Abela, Toronto,
Ontario
I think most of us are surprised at
the bodies we have now. In our
heads, we have a notion that once
we lose the weight, we will be as
beautiful as a model. Nobody ever
talks about the extra skin, etc.,
that we end up with. Don’t get me
wrong: I know I am beautiful,
but physically, it is a struggle to see
where my belly button has gone to.
Also, what I find a bit difficult at
times is that so many folks comment on how beautiful I am now.
I laugh and say that I was beautiful before; I was just carrying extra weight.
Barbara is a very brave woman
to share her thoughts with us.
After you lose weight, it is
sometimes very hard to get
accustomed to your new look.
The compliments are great, but
then you have family and friends
watching every morsel you eat.
I had difficulty with that. After
reading Barb’s story, I have
gotten right back on track to lose
the 10 pounds I had gained.
—Pedgy VanBuren, Geneseo,
New York
JANUARY/MyCurve43
JANUARY/MyCurves/00
JANUARY/MyCurves/43
PHOTOGRAPH BY MATT CARR
bodylove
WHAT
DO YOU
LOVE
ABOUT
YOUR
BODY?
Stacy Liebensohn
Age: 50 (“and fabulous!”)
Hometown: Westchester, New York
9 to 5: “Nine to five? It’s more like 24/7,” laughs wife, mother,
and businesswoman Stacy, longtime owner of the
Riverdale, New York, Curves.
44/MyCurves/JANUARY
SMILING AT THE MIRROR
❛❛
I love my legs most!
They’re one of the first
things that caught my
husband’s eye more
than 20 years ago, when
we first met. Of course,
Curves has helped along
my legs, as well as every
part of me, as I’ve aged.
I love it that people can
never guess my age and
actually don’t believe me
when I tell them I have
two teenage daughters,
one of them in college! I
attribute a lot of that to
Curves and all that we
encourage: exercise,
eating healthfully, keeping up with preventive
care, enjoying family,
and taking care of you.
It’s a lot, but we’re worth
it, aren’t we? If I had a
soundtrack for my life,
it would be that old
Helen Reddy song, ‘I Am
Woman.’ I always hear it
playing in my head: ‘I am
woman, hear me roar…
I am strong (strong), I
am invincible (invincible),
I am woman!’ Sing it
with me!
❛❛
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