"FACERCISE" CHEEK DEVELOPER

RESULTS: The Cheek Developer exercises the muscle that forms the rounded top part or "apple" of the cheek. It also works the circular muscle surrounding the mouth. It lifts and enlarges the cheeks, while removing hollows from underneath the eyes.

METHOD: Do this exercise in either a sitting position or lying down. Place an index finger on top of the apple of each cheek. Open your mouth and pull the upper and lower lips away from each other, forming a long, strong O shape. Hold the long O shape of the mouth firmly in place. Keep the upper lip pressing down against the teeth. Smile with your mouth corners and release. Repeat 35 times, feeling the cheek muscles move under your indexfingers. Use your mind-muscle connection and VISUALIZE your pushing the muscles up under the cheeks each time you smile. Your cheek muscles will really feel like they're working as you exercise. Afterward, your face will feel energized.

REMEMBER: Perform the Cheek Developer at least twice daily. You can easily to this exercise while walking around the house or watching television.

ADVANCED METHOD: Lift your head off the floor a half inch each time you smile and flex your cheeks.

USE "POSITIVE DISTRACTORS" TO SHAKE YOUR BLUES

Research now suggests that, in many cases, a brief bout of exercise may lift moderate depression as effectively as psychotherapy. And it can raise self-esteem and optimism when nothing else seems to work.

So test the value of this discovery in your own life. Next time a mental downturn begins to take hold - and it's time for a work break or meal break - take five minutes to head out the door fora brisk walk.

In some situations, you may gain similar benefits from POSITIVE SELF-DISTRACTION - such as interrupting a mental or emotional downturn, by standing near a sunny window, going outside for some deep breaths of fresh air, looking at a positive scene, reading a comedy column in your newspaper or daydreaming about something pleasant.

Research suggests that having a ready LIST of your favorite positive distractors may prove helpful in staying more optimistic day in and day out.

One reason that five minutes of exercise or another positive focus shift can work well is that there are times when you simply won't be able to just THINK or TALK yourself into healthier optimism. Often it's necessary to first get up and go through the motions of ACTING optimistically and then let your mood and thoughts catch up.

The National Walking Movement

People are walking here, there, almost everywhere. The movement has been bolstered by the discovery that walking can be fun, can be done in the most interesting places, can be done with a group of similar-minded people, or can be enjoyed alone. Also, knowledge about the health benefits of walking is increasing.

The popularity of walking has led Americans to do what they do best, organize. There are walking clubs, walking trails, walking magazines, special walking shoes, and even a clearinghouse for information on walking. Information on these aspects of walking can be a real resource for the person losing or controlling their weight. It can help insure that walking is done correctly and that the experience can turn from drudgery to an enriching experience, both socially and physically.

Check the weekend section of your newspaper for walking events, which may also direct you to local clubs. American Volkssport Association can send you a list of walking clubs in your area (Call them at (210) 659-2112, or visit their web site at www.ava.org).

Walking with another person can be a powerful way to make walking more enjoyable. The company is a nice distraction because you can talk about politics, speculate about the stock market, bet on ball games, or best of all, gossip! A partner also can help by establishing a regular time for walking. There may be days when you would stay at home, but knowing that a partner is waiting is just the stimulus you need to get out and get going.

Remember that exercise is one predictor of who will keep weight off over the long run. On average, people who exercise are more likely to maintain their weight loss long after a program ends. You should be walking between 30 and 60 minutes each day. It is best to walk as much as possible without feeling discomfort. If you tire from walking, take several short walks rather than one long one.

Maximize the pleasure of walking by following these tips:

• Pay attention to the interesting things you see wherever you walk. Look at the style of the houses or buildings you pass or what your neighbors plant in their yards.
• Bring entertainment. Carry a portable radio/cassette player. Listen to the news or to music. Decide whether you want to listen to the outside world or drown it out!
• Don't overdo it. A sure way to undermine an exercise program is to do too much, too soon. You will be sore, frustrated, and discouraged. Beware of the tendency to increase your exercise too fast, even though you may be enjoying it.
• Take a gradual approach. Start exercise at the level you need, not what some book tells you. Work your way up from there, sensibly.