For arms: Use free weights for shoulders. Stand with legs shoulder-width apart, hold the free weights with your elbows at 90 degrees to your shoulders and with your palms facing forward and raise the weights slowly and simultaneously straight up without locking your elbows. Exhale when you lift your arms and inhale when you lower your arms. Do four sets of ten repetitions.
For abdominal muscles: Do four sets of ten repetition of leg lifts. Inhale when you bring your legs up and inhale when you lower them.
For legs: Jog in place for five minutes. Lift your knees to your hips.
For gluteus maximus: Go on your knees with you palms facing down, arms right under your shoulders. Look down and keep your spine straight. Your knees will be 90 degrees to your hips. Lift your right leg so your knee is at hip level. From this position lift the leg up two inches. Do four sets of ten repetitions. Repeat for the left leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Tuesday, January 29, 2008
Monday, January 21, 2008
What Other People Say about Your Body
Recently I was told by a modern dance teacher to lose 15 pounds in order to dance. I do not agree with that. I think if I gain or lose I will look fine, as most people do. I feel great that I can influence my weight and feel not gotten when other people criticize me.
The most important thing is to be happy with how you look and to be in integrity with your health. If you are out of breath often or aching when doing simple workouts, see a physician and get into shape! When the physician checkups coincide with your intuition, in tune after your meditation, yoga and workouts, do not listen to what other people say if it does not ring true to you.
Often people talk about the last few pounds they need to lose because it is “in style” to say it or commiserate with other people, as it is “in style” to talk about the weather. Use this blog and work out to choose your body size and weight. Choose yourself and your lifestyle.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
The most important thing is to be happy with how you look and to be in integrity with your health. If you are out of breath often or aching when doing simple workouts, see a physician and get into shape! When the physician checkups coincide with your intuition, in tune after your meditation, yoga and workouts, do not listen to what other people say if it does not ring true to you.
Often people talk about the last few pounds they need to lose because it is “in style” to say it or commiserate with other people, as it is “in style” to talk about the weather. Use this blog and work out to choose your body size and weight. Choose yourself and your lifestyle.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Abdominal Muscle Exercises Done Face Down
Here are some abdominal muscle exercises you can do facing down on a mat. These are sometimes done in Pilates mat classes.
1. Lie down on a mat, with your belly on the mat. Have your arms straight in front of you. Do not lock your elbows. Have your legs straight in front of you. Do not lock your knees. Lift your arms and legs simultaneously about four inches from the floor, or as high as you can while keeping your belly on the floor. Inhale when you you bring your arms and legs up and exhale when you return them to the starting position. Do five sets of ten repetitions. Rest five seconds between sets.
2. Repeat [1.]. This time, lift alternate arms and legs: right arm and left leg, and left arm and right leg. Do five sets of ten repetitions. Rest five seconds between sets.
3. Keep your palms on the mat, and your knees on the mat with your knees bent 90 degrees, directly under your hip bone. Keep your neck aligned with your spine and the tip of your head facing forward. Lift your right bent leg. Inhale when you bring your leg up and exhale when you bring your leg down. Keep the rest of your body still. Repeat with the left leg. Do five sets of ten repetitions for each leg. Rest five seconds between sets.
Recently I was told by a modern dance teacher to lose 15 pounds in order to dance. I do not agree with that. I think if I gain or lose I will look fine, as most people do. I feel great that I can influence my weight and feel not gotten when other people criticize me.
The most important thing is to be happy with how you look and to be in integrity with your health. If you are out of breath often or aching when doing simple workouts, see a physician and get into shape! When the physician checkups coincide with your intuition, in tune after your meditation, yoga and workouts, do not listen to what other people say if it does not ring true to you.
Often people talk about the last few pounds they need to lose because it is “in style” to say it or commiserate with other people, as it is “in style” to talk about the weather. Use this blog and work out to choose your body size and weight. Choose yourself and your lifestyle.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
1. Lie down on a mat, with your belly on the mat. Have your arms straight in front of you. Do not lock your elbows. Have your legs straight in front of you. Do not lock your knees. Lift your arms and legs simultaneously about four inches from the floor, or as high as you can while keeping your belly on the floor. Inhale when you you bring your arms and legs up and exhale when you return them to the starting position. Do five sets of ten repetitions. Rest five seconds between sets.
2. Repeat [1.]. This time, lift alternate arms and legs: right arm and left leg, and left arm and right leg. Do five sets of ten repetitions. Rest five seconds between sets.
3. Keep your palms on the mat, and your knees on the mat with your knees bent 90 degrees, directly under your hip bone. Keep your neck aligned with your spine and the tip of your head facing forward. Lift your right bent leg. Inhale when you bring your leg up and exhale when you bring your leg down. Keep the rest of your body still. Repeat with the left leg. Do five sets of ten repetitions for each leg. Rest five seconds between sets.
Recently I was told by a modern dance teacher to lose 15 pounds in order to dance. I do not agree with that. I think if I gain or lose I will look fine, as most people do. I feel great that I can influence my weight and feel not gotten when other people criticize me.
The most important thing is to be happy with how you look and to be in integrity with your health. If you are out of breath often or aching when doing simple workouts, see a physician and get into shape! When the physician checkups coincide with your intuition, in tune after your meditation, yoga and workouts, do not listen to what other people say if it does not ring true to you.
Often people talk about the last few pounds they need to lose because it is “in style” to say it or commiserate with other people, as it is “in style” to talk about the weather. Use this blog and work out to choose your body size and weight. Choose yourself and your lifestyle.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Thursday, January 17, 2008
Some Plateaus Are Good
When we work out, we often reach a place of slow or no growth where we maintain our fitness level. Search the blog for my first plateau blog. If you want to see more results in endurance, flexibility or strength, get off the plateau. This can be done by varying the exercises you do, increasing speed, interval training, plyometrics and a new class such as hot yoga.
It is sometimes good, however, to be on a plateau. This is so when you rest your muscle in between workouts. For instance, if you do biceps curls one day, rest your biceps when it comes to using them as a primary mover the next day. You may want to have your muscles "rest" on a fitness level or enjoy a fitness level for several weeks. That can actually be healthy for you. You do not want to never be satisfied or to exhaust your muscles. We have night time and weekends to rest, students take most of the summer off of school, and employees often take weeks off of work each year.
As you meditate and work out, you will be in touch with yourself to the point that you will know if it fits you to be on a plateau at a time and for how long to stay in a plateau aerobically or for a particular muscle or muscle group.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
It is sometimes good, however, to be on a plateau. This is so when you rest your muscle in between workouts. For instance, if you do biceps curls one day, rest your biceps when it comes to using them as a primary mover the next day. You may want to have your muscles "rest" on a fitness level or enjoy a fitness level for several weeks. That can actually be healthy for you. You do not want to never be satisfied or to exhaust your muscles. We have night time and weekends to rest, students take most of the summer off of school, and employees often take weeks off of work each year.
As you meditate and work out, you will be in touch with yourself to the point that you will know if it fits you to be on a plateau at a time and for how long to stay in a plateau aerobically or for a particular muscle or muscle group.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Monday, January 14, 2008
What Can You Do in Ten Minutes? Plan IV
What is you have 10 minutes in one day to work out, or you want to just work out some steam in 10 minutes? I cannot imagine why you would not have more than 10 minutes in one day. But let us assume you are especially busy.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run up an down the stairs quickly for two minutes.
Do 5 sets of 10 back row extensions on a back row machine or with free weights. If you have no machine or weights, do 10 sets of 10 repetitions. Keep your elbows almost at shoulder height.
Do five sets of 10 repetitions of the shoulder free weight exercise where you lift the free weights almost up to your chin.
Do five sets of 10 repetitions of kicks up to your hips with straight legs. Do this to the front, side and back for each leg. Do not lock your knees.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run up an down the stairs quickly for two minutes.
Do 5 sets of 10 back row extensions on a back row machine or with free weights. If you have no machine or weights, do 10 sets of 10 repetitions. Keep your elbows almost at shoulder height.
Do five sets of 10 repetitions of the shoulder free weight exercise where you lift the free weights almost up to your chin.
Do five sets of 10 repetitions of kicks up to your hips with straight legs. Do this to the front, side and back for each leg. Do not lock your knees.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Sunday, January 13, 2008
What Can You Do in Ten Minutes? Plan III
What is you have 10 minutes in one day to work out, or you want to just work out some steam in 10 minutes? I cannot imagine why you would not have more than 10 minutes in one day. But let us assume you are especially busy.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run up an down the stairs quickly for two minutes.
Do 5 sets of 20 oblique twists with a broomstick (or without if you do not have one).
Do five sets of 10 latissimus dorsi free weight exercise.
Sit against the wall with your knees in a 90 degree angle for two minutes.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run up an down the stairs quickly for two minutes.
Do 5 sets of 20 oblique twists with a broomstick (or without if you do not have one).
Do five sets of 10 latissimus dorsi free weight exercise.
Sit against the wall with your knees in a 90 degree angle for two minutes.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
What Can You Do in Ten Minutes? Plan II
What is you have 10 minutes in one day to work out, or you want to just work out some steam in 10 minutes? I cannot imagine why you would not have more than 10 minutes in one day. But let us assume you are especially busy.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run in place quickly for three minutes. "Kick" your knees up to your waist each time.
Do 10 sets of 10 leg raises for lower abdominal muscles.
Do five sets of 10 triceps extensions.
Do five sets of 10 lunges with free weights. If you are at home without free weights, do four sets of 20 lunges with no free weights.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run in place quickly for three minutes. "Kick" your knees up to your waist each time.
Do 10 sets of 10 leg raises for lower abdominal muscles.
Do five sets of 10 triceps extensions.
Do five sets of 10 lunges with free weights. If you are at home without free weights, do four sets of 20 lunges with no free weights.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
What Can You Do in Ten Minutes? Plan I
What is you have 10 minutes in one day to work out, or you want to just work out some steam in 10 minutes? I cannot imagine why you would not have more than 10 minutes in one day. But let us assume you are especially busy.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run in place quickly for three minutes. "Kick" your knees up to your waist each time.
Do 100 abdominal crunches 10 sets of 10 repetitions.
Do five sets of 10 biceps curls.
Do five sets of 10 squats at a squat machine with weights. If you are at home without a squat machine, do four sets of 20 squats with free weights or no weights.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
The best strategy would be to do some cardiovascular work to work out your heart and lungs, and some work on core muscles, arms and legs. If you do not know any of these exercises, search the blog list for them.
Here is one example:
Run in place quickly for three minutes. "Kick" your knees up to your waist each time.
Do 100 abdominal crunches 10 sets of 10 repetitions.
Do five sets of 10 biceps curls.
Do five sets of 10 squats at a squat machine with weights. If you are at home without a squat machine, do four sets of 20 squats with free weights or no weights.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Saturday, January 05, 2008
Again and Again and Again
We need to do some things again and again and again. My mother says we are made to eat and go to the bathroom. We need both and we do them again and again and again. We brush our teeth again and again and again. The same goes for exercise.
Days ago I woke up resigned about how much work I had done in different areas like studies and job interviews and dating. I could not believe I had to go do it all again and again and again. That is what we often do. And each time we can have breakthroughs. Sometimes the result is the same - we do laundry again and again and again. Think what the consequences would be if we did not do this. Like in the Karate Kid, we may get something else each time we do something. It may be a new relationship with ourselves of the action, a new mastery of it, or a new way to do it, like rearranging the room.
Mastery takes a long time. Martha Graham, legendary pioneering modern dance choreographer, used to say that becoming a dancer takes 10 years. Growing and taking care of yourself are forever.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Days ago I woke up resigned about how much work I had done in different areas like studies and job interviews and dating. I could not believe I had to go do it all again and again and again. That is what we often do. And each time we can have breakthroughs. Sometimes the result is the same - we do laundry again and again and again. Think what the consequences would be if we did not do this. Like in the Karate Kid, we may get something else each time we do something. It may be a new relationship with ourselves of the action, a new mastery of it, or a new way to do it, like rearranging the room.
Mastery takes a long time. Martha Graham, legendary pioneering modern dance choreographer, used to say that becoming a dancer takes 10 years. Growing and taking care of yourself are forever.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Friday, January 04, 2008
Talking about Failure
Failure is great! (See the Failure blog.) It is great because you get to see what is missing in your being or action that brought upon that failure. You get to be strong and to create for the future again, and again, and again. It does not stop. You do not stop working out one day. This is a great idea for another blog.
Getting your emotions out is great. Having someone who understands by getting you is great. But staying in the complaining or being a victim of failure is a waste of time. If you miss a workout day due to sickness or plain laziness, do not find yourself sitting in a cafe for hours telling a friend. If you are doing this, you are just taking time away from actually exercising! The past failure becomes an excuse for something to talk about to divert you from doing what the Nike people say. And that does not involve talking about anything.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
Getting your emotions out is great. Having someone who understands by getting you is great. But staying in the complaining or being a victim of failure is a waste of time. If you miss a workout day due to sickness or plain laziness, do not find yourself sitting in a cafe for hours telling a friend. If you are doing this, you are just taking time away from actually exercising! The past failure becomes an excuse for something to talk about to divert you from doing what the Nike people say. And that does not involve talking about anything.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. 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.
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