Thursday, May 31, 2007

Post an Inspiring, Funny Reminder

This is my shortest blog so far. I have seen that little mementos make a difference in reminding you to do something like go to the gym or forget about a memory.

Here are two examples:

1. I put a gym bag magnet on my refrigerator door. I am not sure if I found it or bought it. It must have been about 12 years ago. It is so cute, complete with a little roll-on stick, barbell, and towel.

2. I used a keychain with the words "Get Over It" to get over a relationship.

They worked!

Have they and will they work all of the time? Maybe they will not. But they will work at least most of the time.

My third book, Pocket Guide to Fitness, is available on,, and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site

Sunday, May 27, 2007

Excuses Not to Go to the Gym

People have all sorts of excuses not to go to the gym. After seeing eight-month-pregnant women working out and people working out before work at 5:30 am, I do not want to hear any excuses. Here are some popular ones.

I have no time.

Um, you do have time most likely to eat, watch television, go out, and sleep late sometimes. Walk instead of drive to the store. See a television show at the gym instead of at home. Work out while you watch television. Take turns with friends cooking for the day to give the other
friend(s) time to go to the gym.

2. I do not like it.

With all of the classes, cardiovascular equipment and varieties of weights and machines, there is something that you will like. Explore. Try it out and see. And after a while, there is something or many things you will like and not want to do without!

3. I am embarrassed because of how I look.

Well, that is like saying you are too old to look for work after the children are grown or you are let go. The situation will persist if you do not get into action and do something about it. Besides, many other people at the gym think the same thing! And if anyone stares or comments about you, she or he is not anyone whose opinion you should care about anyway. Most likely, people will be too into caring about how they look, working out, reading, watching television or finishing their work out to get out of there! Do not worry until you cross that bridge.

4. I do not have the money to join a gym.

There must be some affordable gym in your area. If there is not, buy some free weighs from a sporting good store, do calisthenics, or use a friend's gym as a guest. You can also dance, jog, bicycle-ride and swim.

5. I will beef up and look like a man. (women)

I have already discussed that women not on steroids will not bulk up like men, and muscle tone looks good and burns more fat than fat tissue even when sleeping.

6. It hurts.

It may hurt when you do an exercise you have never done before, or when you increase weights or repetitions or sets. But there is a difference between good and bad pain, as I have written about in several blogs. And only by working out and getting to know your body more will you be able to tell the difference. The adage "No pain, no gain" is often true in working out and in life. The more in shape you become, the less pain you will feel. And unless you are working out like an animal, chances are you are just scared and you will not feel much pain anyway.


My third book, Pocket Guide to Fitness, is available on and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site

Tuesday, May 15, 2007

Lift Your Pelvis!

You can do some moves for your glutes on a mat. Here they are:

1. Lie on your back. Leave an inch or two between your lower back and the mat. Bend your knees and put your feet on the floor. Lift your buttocks as much as you can from the floor in a slow movement. Count at least three seconds up, then three seconds down. Do four sets for ten repetitions.

2. Extend your right leg. Repeat the above exercise. Now put your right foot down and lift your left leg. Repeat the above exercise.

Here is a great stretch for your glutes.

Stretch: Bend your right knee so that your right knee is to your right and your right foot is to your left. bring the leg in that position close to you. Put your left knee behind your right ankle and use the left leg to bring in the right leg. Hold for ten seconds. Repeat for the left leg. Bend the left leg so that your left knee is to your left and your left foot is to your right. You can put your right knee behind your left ankle so that your right leg helps to bring your left leg toward your torso. Hold for ten seconds.

My third book, Pocket Guide to Fitness, is available on and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site

Monday, May 14, 2007

Don't Get Too Hot!

Now I do not mean do not look good. You know you do already! And there is no limit to how sizzling you can be. But summer is coming. And jogging, running, climbing or even walking in the sun, especially around noon, can be dangerous to your health. There is a reason that some people in Mediterranean climates take a nap in the afternoon. The most fit individuals can get knocked out by those sun's rays.

It is important to drink plenty of water and to wear a hat to protect your from the sun in the heat. Remember, the sun is many times bigger than the Earth and it is the most powerful body of energy in our solar system.

There are three types of hyperthermia, or elevated body temperature: heat cramp, heat exhaustion and heat stroke. Heat cramps are caused by a high rate of sweat that depletes the body of moisture and salt. The low salt causes muscles to cramp. These cramps can be a symptom of the more serious heat stroke as well, so be in tune with your body to know what is going on – certainly if the cramps persist for more than a few minutes, get indoors to a cooler place, and call an ambulance if need be. Drink water immediately! Taking a cool shower also helps.

Heat exhaustion usually comes from being outdoors in the heat for more than one day. People who are sick, old or exercising are more susceptible. Here are some symptoms: heavy swelling, paleness, muscle cramps, nausea or vomiting, dizziness, weakness, a feeling of dehydration, slow and shallow breathing, and fainting. If symptoms last for half an hour, seek medical help. this could progress to heat stroke, which is sometimes fatal.

In extreme heat, high humidity, or vigorous exertion under the sun, the body may not be able to dissipate the heat from the body by sweat, and the body temperature rises much higher than the normal 98.6 degrees Fahrenheit. Often victims are dehydrated if they do not drink enough liquids and they have not been sweating enough to dissipate heat. The very young or elderly and the sick are the most susceptible,
Here are some symptoms of heat stroke: high body temperature, the absence of sweating, hot red or flushed dry skin, rapid pulse, difficulty breathing, hallucinations, confusion, agitation, disorientation, seizure or coma.

Have someone call 911 immediately. The person with heat stroke must be taken
to a shady area or to a cool indoor area, preferably with air conditioning. They must drink water. Clothing must be loosened and excess clothing must be removed. Remember, it is best not to wear dark colors or black in excess heat. They absorb heat.

For all three conditions, beverages with caffeine or alcohol must be avoided.

Some information for this blog was obtained from, 2007.

Check out my new book Pocket Guide to Fitness and my other books by looking up my name on

Some Ballet-Type Moves: Point and Flex Your Feet

You can do some ballet-type moves to get off a plateau and to sculpt your legs. Doing small, controlled movements is good for these goals.

Here are three exercises:

1.Do ten set five sets of ten repetitions of pliettes. You may need to place your hand on a bar or the wall if you are a beginner. Keep your neck and back straight. Point your knees and toes outward, with your heels about two inches apart. Bend down for three counts, and come back up for three counts. Do not extend your knees beyond your toes and do not lock your knees.

2.Lay on your back. Lift your legs 90 degrees from your body. Point the back of your knees and your heels toward each other. Bend your legs with your heels about an inch apart. Flex your feet, soles facing each other. Bend your knees to about 45 degrees. Now extend your legs, not locking your knees. The first time have your toes pointed, and the second time have your feet flexed. This is one repetition. Do five sets of ten repetitions.

3. Stand. You may want to put the palm of a hand against the wall for balance. Be parallel to the wall. Keep your neck and back straight. Lift your right thigh 90 degrees to your upper body. Extend your leg, pointing your toes. Do the same with feet flexed. This is one repetition. Do five sets of ten repetitions. Repeat for the left leg. Now repeat for the right leg, and then the left leg, while keeping each leg at a diagonal position. In other words, "twist" it so that the top of your foot is almost parallel to the walls of the room.

Check out the Web site! My book Pocket Guide to Fitness will be available at (best buy), and in about three weeks.

Sunday, May 13, 2007

Negative Wanting

I was on the subway the other day and a woman sat next to me who read Excuse Me, Your Life Is Waiting: The Astonishing Power of Feelings by Lynn Grabhorn. I was curious and asked if it was good. I told her about my book Pocket Guide to Fitness, that can be found with my other two books on www.authorhouse,com and She recommended the book.

I bought it and almost finished it. Some of what it is about is in line with The Secret and the Law of Attraction. I believe that there are many ways of looking at situations, such as scientific and mystery, and the Law of Attraction is not the whole truth. But there is a lot of Truth to it. I can write volumes on all of this.

One thing that stuck out is that she writes not to want something as a negative want. A specific want such as "I do not want to drive; I will take the subway so I can read and nap" can be effective. You know what you want and you choose responsibly to get in action for what you do want. But other wants may not be so great and may create an energy around you that defeats your goal. This happens a lot in fitness. Earlier blogs are about being grateful and appreciating yourself. This is essential. You will not get in shape and stay in shape effectively if you are not accepting and loving who you are now and day to day.

The negative want concept falls in the same category of concepts. If one says "I want to be fit", it automatically implies one is not fit or happy where they are. Struggle then and fixing what is wrong will ensue. This will not lead to ease and commitment to a fitness regimen that works for you and lasts.

Benefits of Massage

Massage has many benefits and should be incorporated into your fitness regimen. Sometimes after working out, besides stretching, you need a massage to have you feel relaxed, to rid your muscles of knots and tension, and to soothe your muscles, joints, and tendons.

There is a lot of information in books and the Internet on massage, so I will not list them all here. Some of the benefits of massage are:

Provide psychological relaxation
Stretch muscles
Increase blood circulation efficacy
Relieve tensions
Increase joint flexibility
Release endorphins
Emotional sense of calm and being cared for

You can view lists and information on the benefits of massage here and

My book Pocket Guide to Fitness is now available on, and Check out my Web site!

Thin Outside and Fat Inside

A small article in h daily AM paper caught my attention. “Diet: Thin People May be Fat Inside”. I have thought this countless times. I was at someone’s home last year. She was thin. On second look, she was flabby. This or straight does not mean fit, especially if one has excess fat in their waist area when they are straight elsewhere. I searched the concept on Yahoo! and right away came up with a news article form medical writer Marcia Cheng. A body fat index may not even be reliable, the article on Yahoo! news writes.

Cheng's article was about a London study of 800 people, who were given magnetic resonance imaging. Internal fat deposits, including around organs, were detected, although these people looked thin on the outside. In fact, Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London, said: Being thin doesn't automatically mean you're not fat."

Physicians believe that exercise is vital in maintaining and good weight without having big fat deposits inside. Physicians are not exactly sure of the dangers of internal fat, but many believe that it contributes to heart disease.

Here is the link to the Yahoo! news article: .

Here is the small AM news article: “If it really is what’s on the inside that counts, then a lot of thin people might be in trouble. Some doctors now think that the internal fat surrounding vital organs such as the heart, liver or pancreas could be as dangerous as the more obvious external fat that bulges underneath eh skin.

“Being thin doesn’t automatically y mean you’re not fat,” said Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London.

According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim.

My book Pocket Guide to Fitness is now available on, and Check out my Web site!

Wednesday, May 09, 2007

Can You Spot Reduce?

*No, you cannot spot reduce! People would love that! When the first personal trainer I had, "Skooter", the man who co-wrote the exercise book with LL Cool Jay, told me that, I was flabbergasted! I wanted to lose weight at some points of my body, without losing any more facial fat. I did not want to lose my chest. I think that fake breasts are unhealthy and do not look good, and should not be had unless one has had a body-altering surgery.

A person can have a six-pack, for example, but it will not show unless one sweats doing aerobic and cardiovascular work, revealing the muscles. But if someone does that, they may also lose weight in a part of their body that they do not want to lose from, like their face, or chest or hips. If one targets an area, it may help reduce inches: If you build muscle, surrounding tissue will pack tighter. But there is no guarantee you will lose exactly where you want to lose.

Genetics plays a role in where you lose weight from first. A person can work out and lose a few pounds in their abdomen, then a few in their thighs and then a few in their chest. They can work out for five years and lose weight, and the same thing can happen. Experiment with your body, and, as usual, get in touch with yourself to see what works, such as different foods, exercises, and workouts. Use your spirit and mind to affect your body.

Check out and look for my books, including the new Pocket Guide to Fitness, here:

Monday, May 07, 2007

What Good Are Fats?

Fatty molecules are composed of glycerol and a fatty acid. They can be liquid (oil) or solid at room temperature. Some fats are actually good for you, such as omega-3 fatty acids.

Fats are needed by your body, so it is not wise to be very skinny, especially for a woman.

Uses of fat:

  • Vitamins A, D, E and K are stored in fat. Vitamin A deficiency may lead to blindness. Vitamin D deficiency may lead to osteomalacia (soft bones), osteoporosis, or rickets. Vitamin E deficiency may lead to body wasting diseases such as cystic fibrosis, pancreatitis, and cholestasis (bile-flow obstruction). Vitamin K deficiency may lead to bleeding disorders, fractures, and osteoporosis.
  • When muscle glycogen is depleted, fats often serve as energy. they are broken down into glycerol and fatty acids. The glycerol is converted to glucose.
  • Fats protect organs from damage.
  • Fats promote healthy skin and hair.
  • Fat protects nerves by making up the largest part of the myelin sheath.
  • Fat is used often to store foreign molecules that may be harmful to the body until they are metabolized excretion, accidental or intentional bloodletting, sweat, or hair growth.
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