"Oh, Lynn. I've been doing so well with my strength training routine this summer," said one of my students. "Not only have I lost weight, but inches--and I feel so much better. I am so much stronger now. Why I can keep going all day, chasing after the grandkids and enjoying the garden. My back hardly hurts at all and best of all, my clothes fit better, even the ones that used to be too tight. And do you know I bought a sleeveless blouse for the first time in years, now that I don't have that flab hanging around the back of my arms. But now we're getting ready for our winter migration, we'll be months on the road, between traveling and visiting and the holidays. What am I going to do? I don't want to lose all that I've gained. Or gain back all that I've lost!"

We know how important strength is. Every authority points out that strength training will help us trade our flab for firmness, decrease body fat, beef up our bones, and invigorate our vitality. Who doesn't want to get back the spring in your step and the power in your punch?.

Studies show that the only way to accomplish this is through a regular strength training program.However, for many RV travelers, health club membership is not practical. Most clubs are based on a year round membership and may not make allowances for your freewheeling travel schedule.

You can buy a set of dumbbells, and stash them in a compartment, the way we do, but this may not appeal to you, especially if you haven't worked with free weights before. Furthermore, your storage sheds may just be full, and there is always the worrisome consideration about weight--or over weight. The typical multi-exercise machine is not only cumbersome and bulky but expensive. They just don't make compact collapsing exercise machines.

So will you give up on all the benefits strength training has for you? No way! Never fear, you can have the best of all worlds. I have a solution to your problem--a strength training workout based on rubber band resistance. Strength training with bands will not bulk you up like Arnold, but, with practice and concentration on technique, it will strengthen and tone all your major muscles. These ten exercises focus on each of the major muscle groups and provide a full body workout, to which you will add your own cardiovascular and flexibility routines. Do the exercises carefully, reading the directions as well as imitating the pictures.Elastic exercise bands have been used by physical therapists for years. They are cheap, easy to carry and store, and quite versatile.

You can find these exercise bands, or rubber tubing in sporting goods stores, sold under brand names such as Thera Band or Dyna Band, and you can purchase them at our Amazon/Healthy RV Lifestyle online store. The bands come in varying thicknesses, offering an option for beginners as well as those already working with weights on a regular basis. Choose bands of different degrees of difficulty for different muscles and to be challenging--but not so difficult you do the movements incorrectly.

Now that you have your bands let's discuss general principles. Start each of the following nine exercises with a gentle resistance and gradually increase the difficulty. Muscle soreness doesn't set in until the next day, so proceed with caution. Try to do 10 to 15 repetitions of each exercise. Be sure you have a good grip on the band, wrap it around your hand for extra security. If you tie a knot to make a loop be sure the knot is secure.

(1) Biceps curl: This muscle group, when strengthened, makes it possible for you to lift groceries, firewood or heavy grandchildren with ease. Hold one end of the band in the right hand, palm facing up, and the other end securely under the right foot. Start with arm downward, but not locked. Slowly curl the fist up toward the shoulder, keeping the elbow close to the belt line. Lower slowly and repeat 10-15 times. The count is up 1,2,3,4 Pause, down 1,2,3,4. Repeat on the left side.

(2) Shoulder raise. Once your shoulders achieve maximum muscularity you can wear tank tops proudly and throw softballs great distances. Hold one end of the band in your hand, step on the other. Slowly lift out to the side. Lower slowly. Count is out 1,2,3,4, pause, down 1,2,3,4. Repeat 10-15 times with each arm.

(3) Mid back row. This is guaranteed to stop slump and reduce bra bulge. Sit on the floor with legs extended (don't lock knees) Loop band under the arches of the feet and hold one end in each hand. Keep the back straight and shoulders down while pulling elbows back. Squeeze the shoulder blades towards each other. Hold for 2 seconds, releasing slowly. Count is pull back 1,2,3,4, pause 1,2, forward 1,2,3,4. Repeat 10-15 times.

	(4) Chest Press: Everyone wants a strong and shapely chest. Standing with feet shoulder width apart, wrap band around the back, under the arms. Grip the band ends with both hands in front of each underarm. Press arms forward, pause and slowly return to starting position. Count is Forward 1,2,3,4, pause, back 1,2,3,4. Repeat 10-15 times. This movement is like a bench press, without the bench.
(5) Triceps Press. This is the exercise to banish underarm dingle-dangle forever. Holding the Dyna band secure in front of the waist in the left hand, extend the right palm back and out away from the body. Keep your elbow still while you extend the forearm out. Pause and slowly return to starting position. Count is out 1,2,3,4. pause, back 1,2,3,4. Repeat 10-15 times. Now the other side.
	(6) Forearm strengthener, A must for golfers, ping pong champions or those who have trouble opening pickle jars. Sitting on a chair, step on the Dyna Band with one foot, making sure it is secure. Grasp the end of the band in your hand. Rest your forearm on your thigh with your wrist on your knee, palm facing upward. Slowly curl your wrist, and just your wrist, upward. Pause and return. Adjust the band to the desired resistance. Count is up 1,2,3,4, pause, down 1,2,3,4. Do ten repetitions with each arm.
(7) Now repeat with the palm facing downward. 10 repetitions on each side.
	(8) Tush tightener: Great for firming and lifting the muscles of buttocks and back of the thighs. This will make your jeans fit the way they should. Tie the band around both ankles, with a few inches of slack. Stand straight, using a wall for support. Keeping both legs straight, but not locked, slowly lift right leg backwards and up. Lower slowly and repeat. Count is back 1,2,3,4, pause, down 1,2,3,4. Switch legs, repeat 10-15 times each leg.
(9) Saddlebag slimmer. Not only does this firm up the outer thigh, but adds strength for lateral moves necessary in fencing, tennis, golf, and chasing children and dogs. Tie the band around both ankles, leaving a few inches of slack. Standing straight, use a chair or wall for support. Both legs are straight, knees straight head, but not locked. Slowly lift right leg sideways. Lower slowly without letting the band go slack. Count is out 1,2,3,4, pause, down 1,2,3,4. Repeat, switch legs and repeat 10-15 times each leg.