New Lower Abdominal Muscle Machine

This may ahve been aroudn fo ryears; I vaguely remember it. I saw an abdominal msucle machine and a lady at the gym explained to me how to use it. You rest with yoru shoulders and arms lie the usual lmachine where you lift your legs. But in this one, you place yoru feet over a movable bar. With your lower abdmoinal muscles, you "bring" the bar up. You then almost sit on the padded part of the machine. You can bring the pad and bar up to 90 degrees. this is hard. See how many repetitions and sets you can do. Start at five sets of five repetitions, or more if you can!

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.

Bar for Back Row

Get a free squat machine bar. It may weigh about 20 pounds. Place it between your legs. Put a weight on one end, hard enough to do a workout. But do not hurt your back. Make sure that the other end is secure. Grab the bar with both hands, one if front of the other. Stand with legs shoulder-width apart. Bend your waist about 45 degrees. Keep your body steady. Exhale and bring the bar about an inch from your chest. Inhale and release it to starting position by extending your arms. Do not lock your elbows. Repeat slowly for four sets of ten repetitions.

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.

Point Your Toes for Abdominal Muscle Strength

Stand with legs shoulder-width apart, back straight, head pulled toward the sky. Point your right foot about a foot forward and bring it back to center.
As you do this, make sure the movement originates in your abdominal muscles, especially the lower ones, and point forward. Exhale. Inhale when you bring the leg back. Do this slowly for four sets of ten repetitions for each 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.

Focus

I have a lot of energy. A dance director told me to focus when I do each move. Sometimes I find this hard. But if you focus on even a pointe and visualize how your body anatomy is moving, you will be stronger and move better, correctly. You can visualize and focus on health, being trimmer, or whatever your goals. Be in the moment and focus, like a surgeon.

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.

Swiss Ball Obliques

Lie down on the floor. Lift your legs and have your knees bent at 90 degrees. Place a Swiss ball between your knees. Move your knees from the floor to your right slowly to the floor on your left. Do five sets of 10 repetitions.

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.

Should the Government Decide What You Eat?

I believe in freedom, yet also in a strong government: If not for our government bailing out big companies now, where would we be? Perhaps some in the government may want to do good for others, when they can be making more money in the private sector. Taxes are important. Perhaps the government should tax sugary soda,and other food. It may prevent people from eating so much of it and save in health care costs later. What do you think?

Here is a link: http://www.economist.com/debate/overview/159&sa_campaign=debateseries/debate36/events/hp/panel/?source=hpevents

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.

Dental Care and C-Reactive Protein

Recently I was reminded of the importance of our gum health to our overall health. I went to regular dental checkups and brush and floss my teeth several times a day, carrying toothpaste and floss in my purse. I did not think I needed to pay for special cleanings two times a year. This has cost me, in more ways than one.

My periodontist told me about -reactive proteins and how bacteria under your gums can contribute to heart and cardiovascular disease. See this link, and also the embedded link on the article in the New England Journal of Medicine.

Do not forget to brush, floss and use mouthwash, and go to regular dental and periodontal visits! You must see a dentist two times a year and ask if they would refer you to a periodontist if needed.

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.

Use the Cable Machine for Chest and Rear Deltoids

Repeat the previous blog post's position and stance. But keep your rams straight. Do not lock your elbows. Instead of concentrating on starting with your arms apart and bringing them together for your pectoral muscles, start with them close together. Do not cross them. Now slowing separate your arms in an outward motion. You are working on your pectoral muscles and rear deltoids. Repeat for five sets of ten repetitions.

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.

Cables for Triceps

USe a weight that gives you a good workout and is doable. Grasp handles on the cable rack machine. Crisscross your forearms and cables so that your right arm works with the left handle and the left arm works with the right handle. Stand with legs shoulder-width apart and knees slightly bent. Bend your arms 90 degrees and straighten them. This works your triceps. Keep your body and upper arms steady. Repeat for five sets of ten repetitions.

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.

Use a Weight and Twist for Abdominal Muscles

For your rectus abdominus and oblique muscles: Use a 45-lb weight. Grasp it with each hand at opposite sides. Twist to the right and perform a situp.When you come up to starting position, move the weight to the front of your chest. Now twist to the left and go down for a situp. Perform four sets of ten repetitions. Use a weight that gives a good workout and is doable for you.

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.

Throw a Ball

Here is an exercise for the pectoral and abdominal muscles:

Get a partner and throw a medicine ball. Use a weight that is a challenge and doable for four sets of ten repetitions at least. Once you catch the ball, perform a situp with the ball held in front of your chest. When your partner catches the ball, he or she does the same.

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.

Throw Your Weight Around

How's this for interval and plyometrics training: Last night I attended a class by a Martha Graham apprentice and fellow student where we threw our weight around in a choreographed yet free way. Try leaning to one side whether you are lying down, sitting or standing until the pull of your own weight brings you down. Allow yourself to fall lower or to the floor and then push in another direction until the same thing happens. If you do this from a jumping to standing, then sitting, then laying down pose and then BACK UP AGAIN IN THE SAME SEQUENCE, this is a work out that gets into advanced work. Try it! Choreograph your own routine! You may need to take a nap later!

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.

Hamstrings Variation on December 7 Exercise

Repeat while bending your knees 90 degrees. This works your hamstrings.

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.

Pectoral Muscle Exercise Variation

Find a machine, such as the Freedom Trainer, with two ropes where you can attach handles at the end. Slip a barbell through them, with a weight that is doable and yet a challenge. Grab the barbell with hands shoulder-width apart. "Stand" diagonally with your body straight, at a 45-degree angle, and pull the barbell toward you. Hold the barbell steady. Pull yourself toward the barbell. Do four sets of ten repetitions. This is easier for men. Women at first may be able to do four sets of five repetitions.

This is essentially a variation on a bench press or pull up. You are doing it diagonally, which works different muscle fibers.

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.

Belly Down Gluteus Maximus and Leg Exercise

Lie down on your belly. Relax the upper half of your body. Do what's comfortable with your arms. Just keep your skull and spine aligned.

Keep your legs straight. Turn them so that the soles of your feet face each other. Point your feet. Lift your legs. Flex your feet. Slowly let down your legs. Repeat for five sets of ten repetitions, with each repetition including the pointed and flexed positions.

Advanced level: When you let your legs down, do so until they are about an inch off the floor, not all the way to the floor. Then raise them again.

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.

Simple Lower Back Exercise

Lie down on a mat on your belly. Have your arms straight in front of you and legs straight behind you. Simultaneously lift your arms and legs at the same time. Return to the starting position. Do Four sets of ten repetitions slowly. Stretch before and after the exercise: Hug your knees for five to ten seconds.

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.

Use a Step for Abductors and Hips

You ahve no doubt seen soemone do this simpole move at the gym. Get a step, or up to three, and put one foot on it and the other on the gorund. Keep the knee of the leg on the step(s) slightly bent. Step on and off the step with the other leg. Do for five sets of ten repetitions. Go to the other end of the steps) and switch legs.

The more the steps, the harder the exercise. If you want to make it even harder, grab free weights, and rest one on the moving leg (while holding it).

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.

Great Web Site on B Vitamins

This came through from a fintess group LinkedIn person. I did not review it all: http://www.linkedin.com/news?viewArticle=&articleID=84412611&gid=99695&articleURL=http%3A%2F%2Frd%2Ehowstuffworks%2Ecom%2Fgo%3Fmkcpgn%3Dst1%26url%3Dhttp%3A%2F%2Frecipes%2Ehowstuffworks%2Ecom%2Fvitamin-b1%2Ehtm&urlhash=m5vo&trk=news_discuss

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 Exercise with Rope

I saw people at the gym yesterday doing an abdominal exercise that I had not thought about, and I told them that I'd "steal" it for my blog.

Lie down in front of the cable machine. Your face and belly are up. You can make the exercise harder by putting mats beneath your buttocks o you have a bigger distance when you do your sit-up. use a weight that will give you a workout but will not have you feel big pain. Use the thick black rope as the attachment. Pull the rope so that either hand grasping it is next to each ear. Keep your chin up, and neck and shoulders relaxed as with an abdominal crunch. now do a sit-up, coming straight up to your knees. Repeat for four sets of ten repetitions.

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.

Peter Ubel's book Free Market Madness

At a Harvard University Connected Health Meeting recently, I met Dr. Peer Ubel, author of Free Market Madness: Why Human Nature Is at Odds with Economics--and Why It Matters. I spoke to him and he is fascinating. He is a physician and expert on human behavior. He stressed that many people who should watch their weight eat fattening food because of its low cost.

I have not read the book yet. He is for taxing sugary sodas and junk food. I believe you an eat a little of what you want if you are in touch with your body, also eat healthy food and exercise, but I can be okay with a little taxation of "junk food". I admit I smoke a little and the price in New York city keeps me form buying cigarettes all the time. I am also for healthier lunch options for children in school.

Another scientist at the event pointed out how it is much cheaper to buy a hamburger than to get a healthy salad. That is true in this city: even McDonald's is expensive, at about $7.00 for a meal, and a salad, especially one with chicken or fish, can cost $7.00 to $15.00 at a simple food cafeteria. Dr. Nicholas A. Christakis, Md, PhD, spoke about how social networks influence obesity: You are more likely to be obese if it is acceptable by those around you. He wrote Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives.

One hypothesis I have is that if most images of women on fitness and fashion magazines were not very thin and muscular, and some more curves were shown, many women would not give up on dieting and be obese. He agreed, and thought that some images are anorexic.

I plan to read Dr. Ubel's book.

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.

Rope Machine

I saw a young kid at the CW Post Pratt Center gym today using a rope machine. He pulled on a thick black rope. He could adjust the resistance. As with all machines, too little resistance would have you using momentum, while too much resistance would have you go too slowly for any kind of cardiovascular burn. This machine uses the shoulder, chest and back muscles. Abdominal muscles are mostly secondary movers and stabilizers.

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.

Bar for Rear Deltoids

I cannot believe I did not post this years ago! I saw it in an aerobics class today at a New York Sports Club. Grab a bar with a weight that will give you a workout and no pain. Bars(not barbells) come in eight, 12, 16, 18, or 22 pounds, usually. Keep it behind your waist, holding it with the palms of your hands facing back. Stand with legs shoulder-width apart. Relax your shoulders. Your knees ares slightly bent for balance. Bring the bar up with both arms about two inches away from your hips. Go back to starting position. Repeat for four sets of ten repetitions.

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.

Simple, Effective Core Exercise

You can do this while a) sitting on the floor with legs crossed before you; b) sitting with legs straight before you; or c) sitting on the floor with legs open in "second position", as they say in dance. Your arms are relaxed, folded before you or on your sides, hands on the floor. Keep your head and spine aligned and back straight. Inhale. Exhale and bring your core as close to the floor as you can, your head and spine aligned and spine long. Inhale and go back up to starting position. Do five sets of ten repetitions slowly.

You can add a twist to the right ad then to the left each time you return to the starting position. You exhale on each side, and inhale in the middle position.

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.

Gyrokinesis

I have been taking Martha Graham modern dance classes on and off for two years. I know I have to loosen up my hips, so that I can raise my leg higher and hold it longer in different directions. There is always another level to reach. As I posted in earlier posts years ago, just put in what is missing, without beating yourself up that you are not good enough. It is a spiritual experience to know that you are excellent and just bring it up to the next level.

I know I have not been taking my own advice stretching more, as flexibility is one of the major components of fitness. I need to increase my hamstrings', and as I found out today, calves' flexibility. I can just stretch every morning or night, and in front of the television -- easy! As I also knew, I need to work out my lower back more to balance how much I work out my abdominal muscles at the gym and with the Martha Graham technique.

Gyrokinesis can be done on the mat, as I did today, or on machines. It is like Pilates in that it strengthens the core. But it concentrates more on the spine, and seems to engage more movement. The mat movements are similar to Graham ones. I tried out two machines. Rotator cuffs and the pelvis ball and socket joint are used a lot. The machines include ropes and weight. Where I went, in SoHo in Manhattan, machine lessons are $75.00 an hour. I thought that I will use ankle weights and do leg circles to loosen up and strengthen those pelvis joints!

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.

Rockefeller University Study on Ghrelin Hormone

Scientists at Columbia and Rockefeller Universities identified cells that time the release of a hormone that makes animals anticipate food and eat even if not hungry. This has implications for the treatment of obesity and is the culmination of decades-old research.

Rae Silver, head of the Laboratory of Neurobiology ad Behavior at Columbia University ad Helene L. and Mark N. Kaplan Professor at Barnard College, Joseph LeSauter, senior scientist at Barnard and Donald W. Pfaff, at Rockefeller University show that these cells release the hormone ghrelin that “tells” the brain to eat. The hormone is controlled by circadian rhythms set my mealtime patterns. Research was done on mice.

The anticipation of food is synchronized wit metabolic cycles. Ghrelin triggers food-seeking behavior. Mice that lacked ghrelin receptor foraged for food later and less often than those that had it. The studies had shown that people given ghrelin were voracious. Pfaff said that if you eat all the time, ghrelin levels will not be well-controlled, so it is best to eat at regular intervals. Ghrelin is the only known natural appetite stimulant made outside the brain. It is a promising target for drug developers. Most appetite drugs focus on satiety.

I believe that for most, exercise and diet works, and you do not need drugs. This is interesting, because ewe can see how individual genes, which may different for ghrelin and ghrelin receptor abundance, and eating patterns, which can be changed, influence obesity.

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.

Swiss Ball: Two Hamstrings Exercises

Reverse bridge:

Lie down on your back with a medium-size Swiss ball below your ankles. Your knees are 90 degrees. Push the ball away and toward you, back to the starting position. Do five sets of ten repetitions.

Reverse Leg Curl:

Do the above with your hips not touching the floor for the whole motion.

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.

Swiss Ball: Hamstrings

Get a medium-sized Swiss ball and place the small of your back on it. Your feet are on the floor, legs at a smaller than 90-degree angle. Relax your arms and upper body. Lift your thighs by straightening your legs. Your back will move back over the Swiss ball. Balance and keep it behind you back. You will notice that you are using your hamstrings. Your knee angle is now over 90 degrees. Do five sets of ten repetitions. Get some water. you may be dizzy. ;)

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.

Cable: Pectoralis Major Move

Place the hook where you can attache a handle to the cable to the uppermost or one of the highest holes. Stand with legs shoulder-width apart and grab the handle with your right hand. Bring the handle (and thus cable) across your chest and then your hip to the lower part of your left hip. Do four sets of ten repetitions. Repeat with the right hand. This exercise may use slightly different pectoralis major muscle fibers than the one on the previous blog post.

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.

Cable: Pectoralis Major and Anterior Deltoid Move

Go to the cable machine. Put the hook to connect the handle (not sure of the name!) at the bottom-most hole. Put a handle on the hook. Stand with legs shoulder-width apart. With your right leg close to the cable, grab the handle and bring it in one smooth motion from your right leg across your hip, across your chest, to your left shoulder. Go back to the starting position without locking your elbow. Do four sets of ten repetitions.Turn around and repeat with the next arm. This time, bring your left hand across our hip and chest to your right shoulder.

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.

Swiss Ball: Abductors

Here is a fun, subtle way to target various leg abductor muscle fibers:

Get a medium-sized Swiss ball and place it between your hip and leg, between you and the wall. Stand with legs shoulder-width apart. Squeeze your leg against the Swiss ball, which is squeezed against the wall. Repeat for ten sets of ten repetitions.

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.

Book Fat History by Peter Stearns, historian

I ran into this book by the Law of Attraction or as it says in the Bible, "Ask and you shall receive." Peter Stearns is a historian who believes that morality, fashion, religion and media have all influenced pressure to be very thin and a disgust or hate in fat. He compares attitudes and fat trends in the United States and France. While images are getting thinner, people in both countries, especially in the United States, are getting fatter. Children in the United States are heavier than those in France. Fat is a morality issue in the United States. In France it is mostly an aesthetic issue. They eat slower with smaller portions. They don’t snack as much.

As sexuality opened up and women had fewer children, he writes, Americans needed something else to judge people on...and that was weight. If you are fat, you are irresponsible and have no self-discipline.

I can see both sides. There are clearly too many heavy people in the Unites States. At the same time, I think we need more images, especially of women, that have some fat. Health magazine covers don't only need to show women with very little body fat. Models don't need to all be very tall and thin, or heavy when it comes to plus size. What happened to all the medium-size fit people? Perhaps people think they will never meet a very skinny standard and give up diet and exercise. Perhaps most people don’t want to be very thin.

Obese people should not be judged too heavily either. Others that are thin may have a drinking problem, or may not be able to work or study with discipline, etc. We cannot assume we know everything about someone based on weight. Perhaps there is a backlash like what teenagers experience: “You can’t make me”, etc. If we have compassion for overweight people and for ourselves if we are overweight, and set goals that we are committed to without applying so much significance like a whole character judgment if we reach them or reach them quickly, we will actually help others , happy ourselves, and reach our goals.

I believe that, for most, being too thin or heavy does not work. A balance of "thin", fat and muscle is best for most. If you have any questions about the book, let me know. I may write more at another time.


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.

You can hire me as a trainer online.

Go to FitOrbit.com. You would get daily routines and diet plans, and we'd communicate via email.

My Fitness Video

Check it out on You Tube http://www.youtube.com/watch?v=UGHNbrlefAE !!!

I give the basics on abdominal crunches, lower abdominal leg raises and oblique exercises.

Quick Diet Tips

This was emailed from one of my LinkedIn fitness groups:

http://www.linkedin.com/news?viewArticle=&articleID=44201371&gid=134566&articleURL
=http%3A%2F%2Fwww%2Emyyogaonline%2Ecom%2Fblog%2F2009%2F06%2F17%2F5-quick-eating-tips
-for-weight-loss%2F&urlhash=x5hB&trk=news_discuss

Disclaimer: I am not the author of this article. Consult a physician before dieting and exercising.

Check out my book PocketGuide to Fitness: All You Need to Know to Start Working Out Effectively at www.Authorhouse.com and www.Amazon.com.

Obliques: Wedge and Step

Ouch!

Put your right elbow and forearm on the floor. Put your legs on a step or two, according to ability. (Two steps are harder than one step.) You can put one ankle on top of another or cross them. The latter is the easier position. Raise yourself in a wedge with your head, neck and back straight. Raise your right leg, which should be the leg closer to the floor, two or so inches in front of your left leg, which is still resting on the step. Repeat as many times as you can. Breath out when you raise your leg. Turn around and repeat, raising your 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.

Food or Fat for Thought

Here's another article sent from a doctor on LinkedIn. Note: This article does not represent my views.

Link: http://www.linkedin.com/news?viewArticle=&articleID=45180907&gid=1898242&article
URL=http%3A%2F%2Fwww%2Eodemagazine%2Ecom%2Fdoc%2F64%2Ffat-is-where-its-at%3Futm_source%3
DOde%2BNewsletters%26utm_campaign%3D23a9210afc-Weekly_Newsletter_061709%26utm_medium%3Demail
&urlhash=4PSM&trk=news_discuss

I do agree that there is a fat phobia among people. As a scientist, I would say there is a case for good or bad fat.

I also think, as was written in an early post on fat, that one can experiment, follow their intuition and read up with their bodies to see what works for them. Do not forget that mind to an extent for each person is over matter: If you think what you eat will be good or bad for you, it may well be!

Body Building Article: Signs Your Workout Is Weak

I received this from a LinkedIn contact: 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.

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.

Swiss Ball Stir and Abdominal Muscles

In an article in today's New York Times, it was written that abdominal crunches are bad for the spine. If you do them as I have described in an earlier blog post that you can find by searching, your spine will be [mostly] straight and you do not have to worry about hurting it. However, I did find the information in this article
http://well.blogs.nytimes.com/2009/06/17/core-myths/#comments useful, and I loved a Swiss Ball exercise.

Here it is:

Place your forearms and elbows on a Swiss Ball. Your body is straight behind you and steady yourself on the balls of your feet. Now stir the Swiss Ball clockwise and then counterclockwise. Do it each way for 2.5 minutes. Rest. Repeat until you cannot do it anymore. Then stand up and reach up to stretch your abdominal muscles. Lie down and hug your knees to stretch your lower back. You will find that I added some variation and stretching to the exercise.

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 Circles

Sit on the floor and lean back on your elbows. Raise your legs bout half a foot from the floor. Do clockwise circles about a foot in diameter, both legs together or one at a time. Do four sets of ten repetitions. Repeat in a counterclockwise fashion.

If you can, raise or lower your legs an inch and repeat the above. Make sure each leg does circles in each direction. If you can, do this in both subsequent positions: with your legs higher and lower than the first position.

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.

Complexes Exercise Training

I was sent this via LinkedIn as well. I would not do this more than once a week four weeks straight. But it seems like a good way to get off a plateau. (See earlier post on plateaus by searching for it.) See http://www.linkedin.com/news?actionBar=&sik=1243962836233&aIdx=0&articleID=36576529.

Check out PocketGuide to Fitness at www.louizapatsis.com, www.authorhouse.com, www.amazon.com and www.bn.com.

Disclaimer: I am a not a medical professional and have not done or supervised a complex workout.

Set Point and Metabolism

I was forwarded this article from someone on LinkedIn. It is about set point: How you are programmed by genetics to have a certain metabolism and be within a certain weight range. This makes sense. The article is by a doctor. You can alter your metabolism by getting off a plateau, as with interval training, and intention. I have not researched set point. Perhaps you can do your own research.

By the way, you can find me on MySpace, Facebook, LinkedIn, and Twitter!

Lower Abdominal Exercise on Flat Bench

Lie down on flat bench so that your hips are on the edge. You can hold on to the bottom of the bench with your hands around where your hips are. With bended knees, lower your feet to the floor and then bring your legs up, 90 degrees, until your knees are over your hips. For a harder exercise, do this with straight legs. Do five sets of ten repetitions. This is a good lower abdominal muscle exercise, and works slightly different muscle fibers than other lower abdominal exercises.

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.

Bosu Ball: Body Lift for Core Muscles

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

(Curved part up) Lie down with your belly at the center of the dome. Extend your arms straight in front of you and your legs straight behind you. keep your head, neck and back aligned. Lift your arms and legs up. Do four sets of ten repetitions. For added difficulty and to also work your obliques, when you lift, tough your opposite hand to the opposite foot. You will have to bend your leg here. Do four sets of ten repetitions on each side.

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.

Bosu Ball: Opposite Arm/Leg Raise with Knee Pull

I came upon anowner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

This exercise works your core abdominal and back muscles, and then your gluteus minimus and maximus and leg muscles.

(Curved part up) Kneel with one knee centered on top of the dome and hands on the floor under you. Lift opposite arm and leg straight out. Do four sets of 10 repetitions and repeat for the other arm and 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.

Bosu Ball: Push Ups

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

Put the cured part of the ball on the floor. Have your hand grasp the handles. perform a push up. Then straighten your arms and come back to starting position. then tilt the Bosu Ball to one side, allowing the body to tilt. If you bend your knees to the floor, the exercise is easier. Try to do 10 repetitions. Work your way up for four sets of 10 repetitions.

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.

Bosu Ball: Abdominal Exercises

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

(Curved part up) Center yourself at the center of the Bosu Ball with your gluteus maximus. Keep your legs at a Pilates plank position with knees at 90 degrees and shins straight. Do four sets of 10 repetitions of abdominal crunches. A more advanced movement is bringing your legs in at the same time to work your lower abdominal muscles too.

You can also perform four sets of 10 repetitions of the oblique exercises (see older post). Place your hands behind your head and keep your elbows "open". Reach the opposite elbows to the opposite knee (while slightly bringing your knee "up"). Alternatively for the obliques, lie sideways on the curved part of the Bosu Ball. Placing one leg over the other, crossing at the knee, makes it easier. Place your crossed arms in front of your waist. Stretch out and from this position, slowly lift the torso and flex to the side. Do four sets of 10 repetitions, then repeat for the other side.

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.

Bosu Ball: Lift One Leg

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the ball facing up or down.

(Curved part up) Place one foot at the center of the Bosu Ball. Bring the other foot to the center to get balance, then extend it forward or sideways or backward. use your arms where you can achieve balance. Do 10 to 60 seconds of bringing the non-centered leg up in one of the three directions. Repeat for the other leg and/or other directions.

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.

Bosu Ball: Balance

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the Bosu Ballon the floor or facing up.

(Curved part facing down)Balance: Leap onto the Bosu ball with one foot to its middle. Bring the other foot aboard right next to the first one. Repeat for 20 repetitions on each side. Do 30 seconds of alternating leg compressions 9with both feet on the Bosu ball). Then repeat the jumps with the other leg.

(Curved part facing down) Side Squat: Place both feet at the center of the Bosu ball. Perform a jumping squat (plyometrics, and then twist to one side with your hands reaching for that side's knee. Perform 20 repetitions, then do the same for the other side.

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.

Swiss Half Ball or Bosu Ball

Have you seen those "Swiss half balls" or Bosu balls? They are used for balance. Place your feet on the inflated side. They can be about four inches apart. Small muscle fibers in your core muscles of the abdomen and back will be triggered for balance. You can do arms exercises such as biceps curls while improving your balance and training your core muscles. If you do the same exercises with the flat part of the Bosu ball on top, it is even harder. The same holds true for push-ups. Little shoulder muscle fibers will be used that would not be used or used as much without the Bosu ball.

To use if further to improve balance, use either side for ballet moves such as raising one leg at a time to the front, side, diagonally or back.

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 Muscles: Wedge and Medicine Ball or Bar

You may have seen wedges at a gym. See my prior two posts. Lie down on a wedge with your head on the lower level of a "wedge". You may want to use a towel so you won't be on the floor. Use a medicine ball or bar at a weight that works you out, yet you are able to do. With your head, neck and back aligned in a straight fashion, holding the medicine ball or bar with arms straight over your head, come up for a sit up until your chest is about half a foot from your knees. Repeat for four sets of ten repetitions. If you are a beginner with this exercise, hold the medicine ball or bar with bent arms between your ribcage and your belly button.

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.

Body Plank - Abdominal Exercises

This is used in Pilates classes. Face down and support yourself on your forearms and knees. Keep your head, neck and back aligned. Now lift your knees off the floor and go onto the toes and balls of your feet. Keep your head, neck and back aligned.

1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.

2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each 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.

Web site with Health Information and Supplements

I do not take supplements and believe that if one eats a well-balanced diet and exercises regularly, one does not need them. Exceptions can occur at different points in one's life, or if one is pregnant, sick or a senior.

I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."

This sounds good. Check it out.

Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.

Some Self-Defense Moves

I attended a free self-defense class.

Here are some tips:

1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.

Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.

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.

Hamstrings and Couch

If you have a strong couch, and are fit and confident, try this.

Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this for four sets of ten repetitions.

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.

Is It You?

How do you want to look? Do you want to look like you did years ago? Do you want to look like a person in a magazine? Do you want to look like a bodybuilder?

I previous blog posts, I wrote about ogenetics is a determiner of how you will look, no matter how much you work out, and how to be happy with how you look through the process. It is important to envision how you want to look while liking where you are.

Have you ever gone into a department store and seen an outfit that is wonderful, creative, and sexy, but just not you? You are certain it would look great your friend, but you will pass. Another's look may not be right for you. As you see your body change, you will see what feels and looks good for you. Let it flow and intend together. It is a yin yang balance, as is everything.

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.

Variation on Abdominal Plank

See January 22 blog post for abdominal plank exercise.

Here are variations for your transverse oblique muscles:

From the plank position, bring your right leg at a 90-degree angle out parallel to your side and back to the plank position. Repeat for four sets of ten repetitions. Do the same for the left leg.

From the plank position, lift your right leg at a 90-degree angle up so your ankle goes over your right gluteus maximus muscle. Repeat for four sets of ten repetitions. Do the same for the left leg. This also works your glueteus maximus muscles.

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.

Sitting Gluteus Maximus Stretch

Sitting while folding your legs with the outside of your ankles "facing" the floor. Place one leg in front of the other.Keep your knees as close to the floor as you can. Breathe in, and then breathe out and bend forward from the waist until your chest touches your legs. Or get as close as you can. Hold for ten seconds. Do this five times. Work your way up to holding the pose 10 seconds each time. Now alter which leg is in front and repeat.

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.

Sitting Abdominal Dance Move

Here is a warm-up move from Martha Graham School of Contemporary Dance:

Sit with your legs parallel in front of you, your right leg over your left leg at the ankle.. Keep your back straight. Contract your abdominal muscles and slowly lie down. Release the contraction and straighten your back again. Your back will be a little rounded, and 45 degrees from the floor. Now slowly lift your right leg, toes pointed, 70 degrees from the floor. Slowly lower the leg. Go back to the first position, with your left leg in front of your right leg at the ankle. Repeat for the other leg. Do this ten times for each leg.

Now get a massage!

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.

Swiss Ball and Wedge: Abdominal Muscles and Gluteus Maximus

Take a small-sized Swiss ball and a workout wedge (search for blog posts on both). Lie dow with your hips on the short end of the wedge and place your shoes, knees bent 90 degrees, on the Swiss ball. It takes abdominal strength just to keep the Swiss ball steady. Lift your hips a foot or more off the ground, as much as you can in a slow steady motion. Do this for four sets of ten repetitions, until you can do five or more sets.

Then go to the sauna to get rid of the pain. ;)

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.

Lunge Squats

Do you want to kick your own butt? Do a lunge and squat all in one. Go to the squat rack. Use a weight that provides resistance and with which you can do four sets of ten repetitions - for each of the two leg position variation. That's eight sets! Get into lunge position. Do squats: Instead of lowering yourself as you for the standard squat, lower yourself into a lunge position.

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 Plank: Test Your Abdominal Muscles

Dr. Oz, who is frequently on Oprah's television show, and another doctor, talked about the Plank exercise this morning on Good Morning America. Assume a push up position, except rest on your forearms and elbows, not hands. Keep your body as straight as possible, about half a foot over the floor. Hold it there. If you hold it for 15-30 or so seconds, your abdominal muscles are in good shape. If you hold it for 45 or more seconds, they are in great shape.

I have been working out my abdominal muscles since I was 10 years old. If I lose more weight, I would show my six pack. I have some cuts now. I held it for 60 seconds and could have gone for more. If anything, my lower back, which I do not work out as much as my abdominal muscles, started to get weak first. Make bets with your friends on how long you can hold it and win some money. Write a comment and let us know how you are doing.

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.

Walk Sideways

Years ago I wrote a blog post about holding a bar over your quadriceps and doing squats. This builds up your adductor muscles. You can do the same thing with a rubber band with two handles for your feet on either side. I am not sure what the official name is, but many gyms may have this equipment. You do not need to use your hands. Squat down a few inches and take wide steps sideways. You will feel the burn in your leg muscles, especially your abductors.

Do five sets of ten repetitions.

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.