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On Fitness
Ask Molly
• Exercising for weight loss
• Audio tapes for walking
• Vegan sandwiches
• Reading racks
• Buckwheat cushions

Fitness Notebook
Fitness news you can use
Open house
Mind and Body, Incorporated, a wellness studio in Seattle's Central Area (2022 E. Union St.) has an open house March 15 and 16, with free classes and demonstrations. The 3,000-square-foot studio offers personalized Pilates instruction and mat classes, massage, physical therapy, acupuncture, Tai Chi, Kung Fu and Hatha yoga. For a complete schedule of events, call 206-325-3328 or go to
Free heart help
Asian chicken, breakfast burritos and chocolate pudding are among the recipes in the 2003 Swedish Heart Diet. The free, 33-page booklet is available at Seattle-area QFC stores or by calling 800-793-3474.
Simple Solutions is a free program of the American Heart Association that offers healthful recipes and nutrition and exercise tips to help women learn how to make simple lifestyle changes to reduce their risk of heart disease and stroke. 888-694-3278 or
Altruist Fitness
If you're organizing a fitness event that also benefits others or want to take part in one, go to and click on the links to add an event or ongoing training program or to see our Altruist Fitness calendar.
Q. I started an exercise program last month with a primary goal of weight loss. I use a treadmill six to seven days a week, increasing the intensity slightly each week, and have been wondering about that seventh day. Do my muscles need a day off, or is it OK to exercise every day?

— A.M.

A. "Before you try to figure out what to do on the seventh day, ask yourself a couple of key questions," advises trainer Jeff Taylor (425-985-1617;, who divides his work time between The Bellevue Club and coaching private clients and groups for road races and triathlons.

• How will you measure your weight loss? Often people who improve their fitness gain muscle while losing fat, so weight isn't always the most helpful guide. Taylor recommends tracking measurements every two weeks — waist at the height of your belly button, fullest portion of your hips, right thigh, right arm — and adjusting your program when you no longer see results.

• What else is going on in your life that might be contributing to your weight? "It doesn't matter how many times a week you work out if you are keeping weight on as a result of other factors," Taylor says. He says to look at medications, alcohol and even skipping breakfast as possible contributors.

• What will you do if you don't lose weight working out six days per week? "Increasing the time or the number of days will only lead to burnout or injury," Taylor says. Instead, you could try to find other ways to burn calories, consult a nutritionist or dietitian, cut back the number of days on the treadmill and add strength training or yoga, or add another day of rest.

If you do decide to stick with workouts six days a week, Taylor suggests these guidelines: "Vary your intensity from day to day and from week to week. Listen to your body. If the slightest pain comes on, consult a good shoe store or physical therapist to identify the pain. And every three weeks take one week and cut back your workouts to three days and halve the time that you work out. This will give your body a chance to rest, grow stronger, and eventually burn more calories."

Q. I'm looking for some audio tapes for treadmill walking/jogging. I do have a Kathy Smith set of tapes, but I find the music to be pretty boring. Any suggestions?

— K.S.

A. You can find audio tapes for exercise at (800-777-2328) and (/800-777-2328). Also, has some music, though I could find it more easily in their catalog than on their Web site, so it might be quicker to call them at 800-433-6769.

Q. Do you know where I could get a reading rack for my Denise Austin InstantTrack treadmill? — M.S.

A. I don't know of reading racks made specifically for that brand, but you often can find generic reading racks for treadmills at sporting-goods stores. Pay attention, though, to the design of the front of your treadmill so you get one that fits. I've bought one at Athletic Supply (206-623-8972), which carries a clear plastic type for $19.95 that fits over a treadmill console, and a clamp-on model that's $29.95. I've also bought a rack at Omni Fitness (206-621-8333), which carries a plastic one for $24 and a clamp-on one for $35. Both stores have several local outlets. Two online options: the clear plastic StairMaster Reading Rack ($18.95; and the Center Rack ($44.99; that sits over the top of the console.

Q. You recently mentioned a place called Hillside Quickies that specialized in good vegan sandwiches. I tried to find it but it wasn't listed. Has it come and gone rapidly or is it so new it hasn't been listed about town yet? I'm intrigued and hoping to try it.

— M.R.

A. Reader D.J., who recommended Hillside Quickies, reports that it's in the U District, sharing a small building with other small businesses on the northeast corner of Brooklyn and 41st (4106 Brooklyn Ave. N.E.; 206-632-3037).

Finally, for folks interested in air pillows as seat cushions, reader C.S. suggests also checking into Bucky Products (800-692-8259; — "a local company with awesome products" filled with buckwheat hulls and seeds and millet hulls. Its new Tushy ($49.95) is a 14-inch-round by 5 1/2-inch-high cushion for seated yoga poses, meditation or just plain sitting. Baxter ($29.95) is a lumbar-support pillow.

Molly Martin is assistant editor of Pacific Northwest magazine. She can be reached at 206-464-8243, or P.O. Box 70, Seattle, WA 98111.

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