Scott Power (second from right), a senior brand strategist at Kaiser Permanente, spent six months extensively training to compete in and finish the grueling Ironman Triathlon. He shares the following five tips to help anyone ready to take on a new exercise routine or breathe life into an old one.

David Butcher not only spends energy during his workouts, he creates it.

"I am a very eco-conscious person," explains Butcher, a client service director in San Jose, California. "I put a pedal generator together more than 30 years ago—back in the 1970s."

A pedal generator is a device that produces modest amounts [...]]]> David Butcher not only spends energy during his workouts, he creates it.

"I am a very eco-conscious person," explains Butcher, a client service director in San Jose, California. "I put a pedal generator together more than 30 years ago—back in the 1970s."

A pedal generator is a device that produces modest amounts of electricity from pedaling (or hand-cranking) a stationary bike. They were invented in the 1970s, when interest in home-grown energy alternatives first surfaced.

Butcher rode his home-built pedal generator consistently for a few years, but eventually got out of the habit  And while it never broke down or wore out, several job-related moves forced him to dismantle the unit.

"By 2006, I was 185 pounds. It was time for a change. I assembled a new pedal generator and committed myself to a regular workout schedule again. Since then, my daily workouts have dropped me down to 150 pounds—my high school weight."

Prevention power

Like his concern for the environment, Butcher applies a preservationist philosophy toward his health. "I take the health maintenance concept very seriously," he says.

"Along with riding my generator again, I started riding my actual bicycle more, too. And I dramatically changed my diet," Butcher says. "It's been four years and I haven't been sick since."

The green benefit

"At the pace that I work out, I generate about 100 watts of energy per hour—sometimes more like 110," Butcher explains. "Today my morning workout powered my laptop, my razor, two cell phones, and a cordless phone."

Butcher notes that he also saves a lot of energy (and gas money) by avoiding having to drive to the gym for his workouts.

How did you thrive today?

What's your way of making the most of every day? Share your approach to healthy living by submitting your story, photo, or video.

For inspiration, here are some ways people all over are thriving:

• Today I did a full hour of cardio. — Konnie McKee

• I ran three miles. — Pat Nerz

• About three times a week, I hit the gym and spend about 60 minutes on an elliptical machine and/or a cross-training (arms and legs) elliptical machine. I like to split up my workouts between the gym, the pool, and the mountains. — Jack Huttig

• I walk to and from work every day and hit the gym at lunch four times a week. When I get home, I feel rejuvenated and am able to disconnect from work and enjoy my family time. It is possible to thrive and feel healthy within your daily work schedule. — Richard Rocca

Childhood obesity is a serious problem across our nation. Fortunately, help is coming, with the first lady herself joining the fight.

Michelle Obama was recently named honorary chair of the newly formed Partnership for a Healthier America. Founded by six leading foundations and [...]]]>

Childhood obesity is a serious problem across our nation. Fortunately, help is coming, with the first lady herself joining the fight.

Michelle Obama was recently named honorary chair of the newly formed Partnership for a Healthier America. Founded by six leading foundations and nonprofits, including Kaiser Permanente, this organization was formed to combat childhood obesity.

The four pillars of the first lady's plan

Earlier this month, Michelle Obama laid out the four pillars of her nationwide initiative to fight childhood obesity. Her "Let's Move" campaign will address the issue in the following four ways:

• offering parents the tools and information they need to make healthy choices for their kids
• getting healthier food into our nation's schools
• ensuring that all our families have access to healthy, affordable food in their communities
• increasing opportunities for kids to be physically active, both in and out of school

Good health is in our DNA

"In every community we serve, Kaiser Permanente works to fight obesity, reduce health disparities, and make healthy food and physical activity a part of everyday life," said Raymond J. Baxter, PhD, Kaiser Permanente's senior vice president, Community Benefit, Research and Health Policy.

From extending access to public pools and providing swim lessons for thousands of Southern California families through Operation Splash to sponsoring farmers' markets in local communities across the country, we've long supported healthy eating and physical activity as part of our integrated approach to combat childhood obesity.

Ultimately, our biggest partner in this battle is you. Visit our Healthy Kids section for a collection of helpful posts, including how to determine the appropriate weight for your child by calculating their body mass index.

To read our full statement on this important issue, visit our News Center.

Mike Kosel has set out to climb some of the world's highest mountains, and he's learned a few things along the way. His insights might inspire you to take your current exercise routine to the next level—or to embark on a whole new fitness challenge.

In this technological age, many of us spend our workdays sitting in front of a computer screen. And that's certainly the case for Mike Kosel, an IT professional with Kaiser Permanente in Colorado.

But Kosel balances the deskbound nature [...]]]>

In this technological age, many of us spend our workdays sitting in front of a computer screen. And that's certainly the case for Mike Kosel, an IT professional with Kaiser Permanente in Colorado.

But Kosel balances the deskbound nature of his job in a big way. When he has time off from the office, he heads for the mountains—to climb some of the tallest peaks in the world.

"I didn't start from nothing and just decide I wanted to climb these peaks," says Kosel. "I started by setting realistic goals in the short term, then reached higher as I met each one."

14,000 feet and rising

The Rocky Mountain native discovered his passion for heights by way of bicycle. In 1995 he rode to the summit of Colorado's Mount Evans on the highest paved road in North America at 14,264 feet.

Kosel was hooked. He wanted to master more mountains over 14,000 feet, known among climbers as fourteeners. And with the vast majority of them unreachable by bike, he swapped his wheels for a pair of boots.

This new ambition kept Kosel busy for a while. He worked his way from shorter climbs to longer climbs and through increasingly challenging conditions, adding 60 pounds of mountaineering gear to his pack load.

By 2008, Kosel had climbed all 54 fourteeners in the state of Colorado. And he'd already set a new goal for himself—this time, a bit farther from home.

The Seven Summits

Kosel had decided to take on the Seven Summits—a mountaineering challenge that involves climbing the tallest peak on each of the seven continents of the world.

Since then he's climbed three: Mount Kilimanjaro (Africa, 19,340 feet), Mount Elbrus (Europe, 18,510 feet), and Aconcagua (South America, 22,841 feet). He plans to climb North America's Denali at 20,320 feet in May 2010.

To Kosel, each peak represents a new challenge, either in altitude, climate, or terrain. He's projected his seven climbs—considering the costs for each expedition—through 2020.

It's the journey that counts

Reaching the summit isn't Kosel's only motivation. The self-described outdoors addict finds real pleasure in the journey itself—being in the wilderness, navigating different conditions, challenging his body and mind.

"We all have things we're drawn to, and for me that's being in the mountains," he says. "Whether I reach the summit or get turned back within minutes, I can’t imagine a better way to have fun."

Kosel even savors the return home. Back on level ground, he feels a sense of accomplishment. And if he didn't reach the top of the mountain he set out to climb, he still takes satisfaction in knowing he gave it all he had.

Whatever your pleasure

However you choose to challenge yourself—whether by mountain climbing, cycling, fishing, or simply walking—Kosel feels that having fun is the most important thing. It's what keeps you going back for more.

"If you don't love what you're doing, then find something you do love," he says. "I've climbed all the 14,000-foot peaks in Colorado—many of them several times—and I've enjoyed each and every experience."

Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Winter brings not only rain and snow in many parts of the country, but [...]]]>

Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Beat the winter blahs

Winter brings not only rain and snow in many parts of the country, but also shorter days and less sunlight. This combination can have a negative effect on your motivation to go out and be active.

Keith Bachman, MD, is a weight management specialist at Kaiser Permanente’s Care Management Institute Weight Management Initiative in Portland, Oregon. And as a resident of the Pacific Northwest, he's no stranger to cold, wet days.

"Here you can pick out the locals from the transplants," he says. "The locals get outside to bike, walk, or jog—rain or shine."

Dr. Bachman makes a concentrated effort to enjoy the winter season out of doors, and says that staying active can help keep you feeling good—in both mind and body—all the way until spring.

Think warm thoughts

Weather is an easy excuse for avoiding exercise. Too cold, too rainy, too windy, too dreary. But Dr. Bachman's advice is that everything's relative.

"We all can take advantage of days that are a little less wet or snowy to go outside," he says.

Whether you join an organized team or prefer to go solo, outdoor winter sports like ice hockey, sledding, ice skating, and skiing—even snowman building—are great ways to get the blood pumping.

Dr. Bachman likes to get his whole family in on the action by taking them to Mount Hood for a day of cross-country skiing.

"It's a lot of fun, and good exercise," he says. "And it's a whole lot cheaper than downhill skiing."

Hiking is another cold-weather activity you can often do for little or no cost. Familiar landscapes viewed through bare trees or under a blanket of snow can give you a whole new appreciation for your favorite trails.

Dress the part

Wearing the proper clothing and accessories can make or break your winter activities. Layering is key to your comfort and safety.

• For your inner layer, choose a material that wicks away moisture—like silk or wool—so sweat doesn't get trapped against your skin.
• Your middle layer is your insulation. Fleece and wool are good options for keeping your body heat in and the cold weather out.
• Your outer layer, or shell, should resist wind and water. Shells may be made with varying degrees of insulation to help keep you warm.

Gloves, hats, and footwear should protect you in a similar fashion—keeping moisture away from your body and insulating you against the cold. And be sure to wear appropriate sunglasses or goggles to block harmful ultraviolet rays and shield your eyes from wind and water.

Playing it safe

When dressing for the elements, remember that the sun goes down earlier this time of year. If your activity takes you on the road in the late afternoon or evening, wear reflective clothing so you can be seen by drivers.

Be smart about exercising in winter weather, and always take precautions to avoid injuries.

When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But [...]]]>

When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

Take it inside

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But if the temperature really drops, you can always get your daily dose of exercise indoors.

Keith Bachman, MD, a weight management specialist at Kaiser Permanente's Care Management Institute Weight Management Initiative in Portland, Oregon, says extreme weather isn't the only good reason to move your workout inside.

"Indoor activities are a great opportunity to vary your workout and involve different muscle groups," he says.

Change is good

Mixing up your exercise routine is also known as cross-training, and it comes with a number of benefits. By working different parts of your body in different ways, you can improve your coordination, better avoid injuries, and increase your overall fitness level.

Another advantage to cross-training is that it can keep you from getting bored with your regular routine. Avoid an exercise rut by trying something totally new this winter—like indoor rock climbing or martial arts.

"Anything that gets your body moving and improves your coordination and balance is a step in the right direction," says Dr. Bachman.

Be well rounded

The key to total fitness is having an exercise plan that includes muscle strengthening activities, aerobic activities, and flexibility exercises.

For strengthening, Dr. Bachman suggests resistance training or weight training with low weights and frequent repetitions. Dancing is a good aerobic workout, and yoga is great for flexibility.

But the most important thing, Dr. Bachman advises, is to do something that you find enjoyable.

Fitness is child's play

Children need to stay active during the winter months, too. Look for fun activities the whole family can do together, like bowling or roller skating. For organized sports and other activities for kids, check out your community recreation center.

If you're homebound, Dr. Bachman suggests popping in a fitness video game that will get kids off the couch and keep them interested. (It just may turn out to be one of your favorite ways to exercise, too!)

Adding it up

Find out what you can do to burn off extra calories with our fitness calculator widget. For tips on how to brave the elements and keep your workout going all winter long, read "Winterize your workout."

Energetic and outgoing, it's easy to assume that Scott Power, a senior brand strategist at Kaiser Permanente, has always led an active lifestyle. But in reality, it took inspiration from friends and family for him to get healthier and push his limits—all the way to the Ironman Triathlon.

Power admits [...]]]>

Energetic and outgoing, it's easy to assume that Scott Power, a senior brand strategist at Kaiser Permanente, has always led an active lifestyle. But in reality, it took inspiration from friends and family for him to get healthier and push his limits—all the way to the Ironman Triathlon.

Humble beginnings

Power admits that he didn't take his health seriously until his late 20s. Once he did, he met like-minded people who shared this positive outlook.

Some of those friends were marathon runners who were passionate about the sport. They explained to him that, with proper training and preparation, anyone could run a marathon.

With their encouragement, Power set out to accomplish his very first fitness goal—to complete the Chicago Marathon. He crossed that finish line in 2004, bringing home a medal and an appreciation for what people can accomplish through will, dedication, and a positive frame of mind.

Seeing is believing

With the Chicago Marathon behind him, Power moved to Los Angeles. There he began volunteering at local running events. Through these circles, including friends of his wife, he learned about the Ironman Triathlon.

One of the most grueling fitness challenges in the world, the Ironman is made up of three events: a 2.4-mile ocean swim; a 112-mile bike ride; and a 26.2-mile run. It's an awe-inspiring feat of endurance that most would never consider. But Power saw it differently.

"The people who crossed the finish line looked just like me," he says, remembering the competition he watched on television. "They weren't textbook examples of fitness. They came in all shapes and sizes.

"That humanized it for me," Power adds. "I thought to myself, 'I think I can do this.'"

Training for the Ironman

Once he made the commitment, Power learned all he could about preparing for the Ironman. He set his sights on the Ironman Coeur d'Alene in Idaho and began his training six months prior to the event.

"Over 26 weeks, I estimate I swam, biked, and ran more than 250 hours," Power says. "The training is an epic adventure in itself."

Beyond the rigorous mix of running, cycling, and swimming, a healthy diet helped Power maintain energy and build up his endurance. "The quality of the fuel you put in your body makes a difference," he advises.

Power also managed his energy by eating small meals throughout the day, grazing on fruit, nuts, and other healthy snacks at his desk. "Your energy is like a campfire. You add fuel while it's still burning. You don't want to wait until your body is tired to add fuel."

Another key part of training that people often overlook, Power shares, is rest.

"Rest is vital to avoiding burnout and injury," he says. "You have to give your body a chance to recover and get ready for the next test. Sometimes the best thing for your body is to take a day off—and that doesn't mean you stay up all night partying."

The race

An important tip that Power learned from his research and from his friends is to show up on race day in a good mood and injury free. That's exactly how he arrived early in the morning on June 22, 2008.

Throughout the triathlon Power held on to one clear vision: to cross the finish line and drape the Ironman medal around his father's neck. Fourteen hours and 39 minutes later, that's just what he did.

Visit Scott Power's blog for more on his Ironman Coeur d'Alene experience.

While reading all the wonderful submissions from people sharing how they thrive, we discovered the following entry from Trudy Hussmann, editorial supervisor in the Department of Communications and Organizational Research at Kaiser Permanente Northwest.

"This morning I thrived by riding my bike to work—an almost daily practice for about a year [...]]]> While reading all the wonderful submissions from people sharing how they thrive, we discovered the following entry from Trudy Hussmann, editorial supervisor in the Department of Communications and Organizational Research at Kaiser Permanente Northwest.

"This morning I thrived by riding my bike to work—an almost daily practice for about a year and a half now. In fact, I haven't owned a car for that long."

Intrigued, we followed up with Hussman to learn more about her car-free life.

"What happened is that my car was totaled in an accident, and I decided not to get another one right away," she explains. "Now, I've completely adjusted to living without a car, although I occasionally rent one for the weekend."

Car-free bonuses

"I always feel totally invigorated by my morning ride, and relaxed after my evening ride home," Hussman shares.

In addition to the boost she gets from biking to and from work, Hussman lists the following car-free bonuses she values most:

• saving money
• getting more exercise
• enjoying better quality of life from reduced stress (no traffic jams or road rage!)
• reducing her carbon footprint

Neither snow nor rain . . .

Hussman lives in Portland, Oregon, where weather permits her to bike to work on most days. Besides biking, she also walks more since becoming car-free. "Last winter, when we got over a foot of snow, I simply walked to the office because the buses weren't running," she says.

"Exercise and movement are hardwired in me," Hussmann adds. "They make me feel good and I get antsy if I go a day or two without them." On top of biking, Hussman is an avid runner, hiker, and cross-country skier.

How did you thrive today?

Do you have a different way of living every day to the fullest? Share your unique experience or healthy habit by submitting your story, photo, or video.

Need some inspiration? Here are some ways people all over are thriving:

• Everyone in my family got a hug today . . . the dog, the cat, the husband, and of course, my beautiful daughter. — Carol Shim

• I went for a long walk, which helped me let go of all my concerns of the day. — Judy Asbury

• I surf every morning. — Isabelle Smith

• This morning, I ran on the treadmill for 40 minutes, which helped me keep a positive outlook throughout the day. — Sandy Bres

• For lunch I had a salad made with cucumbers, tomatoes, and beets—and the cucumbers and tomatoes were from my own garden. — Guy Chicoine

BMI stands for Body Mass Index, and it's calculated from a person's weight and height. BMI is a reliable indicator of health for most people, including children and teens.

Pediatrician Marla Abrolat, MD, says it is an important number that parents can use to gauge and help improve the health of [...]]]> BMI stands for Body Mass Index, and it's calculated from a person's weight and height. BMI is a reliable indicator of health for most people, including children and teens.

Pediatrician Marla Abrolat, MD, says it is an important number that parents can use to gauge and help improve the health of their children.

"We calculate BMI and then obtain a percentile ranking that shows parents where their children stand," she says. "Especially in regard to weight."

But Dr. Abrolat cautions that BMI isn't just about an arbitrary weight measurement and it doesn't mean that children should be skipping meals and not "putting food in the tank."

For growing children and teens the most important percentile is BMI-for-age, which takes growth, age, and sex into account.

One way to determine BMI-for-age is to start by calculating your child's BMI. The Center for Disease Control (CDC) has a simple BMI calculator that you can use online.

Children and teens aged 2 through 19 years should be screened to determine if they are overweight or obese. If your child’s BMI indicates that there may be a problem, there are steps that can be taken immediately. But remember, BMI is not the only diagnostic tool to determine the health of your child or teen. Schedule a visit with you pediatrician for more information.

Learn more details from the CDC on BMI and see sample growth charts.