Bar and Bosu Ball for Pectoralis Muscles

Grab a bar that gives you a good workout and is doable for four sets of the repetitions. Do five if you are a man. This is a difficult exercise. Assume a push up position. Place the bar on the center of the Bosu Ball. Do your push ups. You will be using up lots of balance and strength just to stay on the Bosu Ball. If you are a beginner, you may only be able to do one or a few repetitions. That is fine. Go at your own pace.

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 and Medicine Ball for Obliques

Find a medicine ball that is heavy enough to give you a workout and that you can do for four sets of ten repetitions. Sit on the center of a Swiss Ball. The bigger it is, the harder it will be. Center yourself and sit upright. Hold the medicine ball in front of your belly with arms bent and twist slowly and steadily right, to center, to left.

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.

Medicine Ball for Obliques

Sit on the floor and hold a medicine ball that is heavy enough for a workout, and that you can use for five sets of ten repetitions. Hold the ball in front of your tummy. Your arms will be bent. Twist to the right and to the left in a steady, controlled movement, not too slow and not too fast.

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.

Urban Rebounding i.e. Trampoline Class

I took an urban rebounding class at New York Sports Club. It was my first such class, as it was for three other ladies. The instructor claimed to go slowly. That was slow?? This class is excellent for: endurance, cardiovascular work, balance, and strength. She utilized boxing conditioning training such as jabs, punches and kicks. We did jumping jacks and aerobics moves. Conclusion: H*** S***!

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.

Latissimus Dorsi Stretch

Sit with your legs straight in front of you. Bend your right knee. Turn right so that the elbow of your left arm is on the outside of your right knee. Breath and turn each time you exhale. You can use your right hand to help you return, but it is best to leave it loose on your right side and turn fROm the waist, keeping your back straight. Let your head follow your ribs. If you are flexible, your head naturally turns enough to look over your right shoulder. When you cannot turn further, hold for 10 seconds while using your left elbow to guide you away from your right leg.

Reverse and do the same for your left latissimus dorsus muscle. Bend your left knee. Turn left so that the elbow of your right arm is on the outside of your left knee. Breath and turn each time you exhale. You can use your left hand to help you turn, but it is best to leave it loosE on your left side and turn from the waist, keeping your back straight. Let your head follow your ribs. If you are flexible, your head naturally turns enough to look over your left shoulder. When you cannot turn further, hold for 10 seconds while using your right elbow to guide you away from 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.

Chest and Back Stretches

To stretch your chest, bring your arms close together behind your back. You can clasp hands, although this will impede a maximum stretch. I used to do this with several clients: A personal trainer or knowledgeable friend can come behind you, place their knee against your back (not on the spine) and bring your shoulders and arms back as you exhale while moving your chest/ribs forward with their knee and weight. Needless to say, this should be done with care.

To stretch your back, hug yourself, your hands wrapping around the opposite side of your rib cage as soon as possible. Hold for 10 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.

Gluteus Maximus Stretch

This is similar to one of the hamstrings stretches: Lie down. Stretch your right leg over your head and then to your left shoulder. Breathe. Hold down the leg with your hand, moving it closer to you each time you exhale until you cannot bring it closer to you. Hold for 10 seconds. Repeat with the other leg. Hold for 10 seconds.

Alternatively: Lie down and bend your left knee. Place your right bent leg in front of your left leg so that the middle of your right calf is over your left knee. Now bring your left leg toward you. This stretches your right gluteus maximus muscle. Bring the left leg toward you until you cannot any more. Hold for 10 seconds. Do the same for your left gluteus maximus.

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 Stretches

1. Place your right leg on a bar or machine. You may hold on with your arms for support if you need it. Bend your left knee so that you feel a stretch your right hamstrings. Breathe. Bend you left kneed each time you exhale until you can't anymore. Hold for 10 seconds. Reverse legs. Hold for 10 seconds.

2. Bend slowly, vertebra by vertebra, and reach your toes. Hold for 10 seconds.

3. Extend your right foot a few inches to the right. Hold your toes with your hands. Hold for 10 seconds. Do the same with your left foot. Hold for 10 seconds.

4. Lie down. Stretch your right leg over your head. Breathe. Hold down the leg with your hand, moving it closer to you each time you exhale until you cannot bring it closer to you. Hold for 10 seconds. Repeat with the other leg. Hold for 10 seconds. For more of a stretch, have another person help you bring each leg closer to you. Personal trainers often do this with clients.

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.

Quadriceps Stretches

1. Stand on your left leg. You can support yourself on a wall or other structure with your left arm or you may not need the support. Bend your right leg. Hold onto your right ankle with your right had. Breathe. Hold for 10 seconds. Reverse legs. Hold for 10 seconds.

2.You can also do this move while lying down. This offers even more stretch to me. Hold your right ankle with your right arm in the same way. The sole of your left foot will be at least slightly under your right buttock. Hold for 10 seconds.
Breathe. Reverse legs. Hold for 10 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.

Simple Abdominal and Lower Back Stretches

Whether you work out your abdominal muscles and/or lower back, it is good to do both of these stretches.

Abdominal muscles: Lie down or stand up and simply stretch your arms and legs in opposite direction. Hold for ten seconds. Repeat at least three times.

Lower back: Lie down and hug your knees. Hold for ten seconds. Repeat at least three times.

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.

Triceps Stretch

Bend your right arm and bring your right elbow over your head. With your left hand, stretch the elbow as much behind and to the left of your head as far you can. Hold for 10 seconds. Repeat for the left arm. With your right hand, stretch the right elbow as much behind and to the right of your head as far as 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.

Biceps Stretch

Place your thumb beneath your other fingers. Bring your arm to shoulder level. Place the part of the thumb that protrudes from your fingers against a wall. Twist your body away from that thumb until you cannot move more. Hold for 10 seconds. Repeat for the other arm.

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.

Sanjay Gupta's Book Cheating Death

I foresaw a lot since I was little. As early as grammar school, I wanted to be frozen so I can come back to life when I died years later. Some reasons I did not go to medical school beside foreseeing isuace bureaucracy years ago, was that I thought that the usual curriculum take by thousands all over the world each year, would be greatly impacted by the mind-body connection, alternative therapies, and genetics. All of these are needed.

Dr. Gupta wrote general book, simple, yet in the right direction. He wrote about how brain or heart death may not mean a person cannot "come back to life" if their temperature is low, people pray, a miracle happens or new revolutionary, yet simple treatments are used. He wrote that there have been instances that people have come back to life after being buried or being in a morgue.

Interestingly, he said that patients that are most likely to make it complain the most; they have the highest Will to live. I think that complaining too much is not good; you play the victim. But not complaining enough is usually inauthentic, and complaining shows you and others what you like and don't like, and what you want and don't want.

I have yet to finish the book. He does not go into details, though, so this is his main message. More work needs to be done in the spiritual and science sectors. Our understanding of death, even on a molecular level, is not at all yet complete.

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 Arm Movements

This is from Pop, and Rock class at Alvin Ailey. Look it up online if you want more information. Stand with legs shoulder width apart. Raise your arms straight in front of you, shoulder level, palms flat and facing outward with the fingers over the wrist. Now turn each hand outward (in different rotary directions), so that your fingers are below your wrists. Keep your palms flat. This will work your triceps. Do five sets of ten repetitions.

Keep the same stance. Place your palms together, as if you are praying, in front of your solar plexus. Keep your elbows on shoulder level. Now raise your hands, palms still together, over your head and in front of you, and then bring them back to center before your solar plexus, and then down to your navel. Do four sets of tne 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.

I Walked into a Hip Hop Class by Mistake.

After days of being away and not dancing, I thought I was walking into a Theater Jazz class I did once and loved. I even had new dance shoes for it. Well, I had the time wrong and I walked into a Hip Hop class. I like trying new things and so did it, without having danced for almost a week, and without even a warm up. I stretched for less than a minute. Days ago I ate more than one corn dog, I think it was fried, for the first time. Well, I walked in, and I was going to finish.

One particular point of the class was a bit tough. As usual, getting coordination between your upper and lower halves, arms and legs, head and body, was a work in progress. Being a stand to try something new and succeed in completing the class is priceless.

At the beginning the the second had, we did simple and surprisingly strengthening arm exercises which I will share in the next 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.

Move Your Ribs for Your Obliques

Stand with feet shoulder width apart. Keep your pelvis steady. You can keep your hands on your hips or by your side. Move your ribs to the right. The movement is two to four inches. It is subtle a powerful. Your shoulders move with your ribs. Now do the same to your left. Do five sets of the repetitions. One repetition consists of a movement to the right and one to the left.

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.

How Do You Feel?

You can work out a lot and lose weight, but what matters is how you feel. Many people who work out a lot or are thin, get winded after some dancing and running. Do you? Can you hop out of bed in the morning? Can you come back from disappointments? How are your energy levels? And no, you don't need vitamins most likely. Check in with yourself.

Remember, fitness is endurance, strength, flexibility ad of course organ and blood health. Energy manifests this to an extent. Just today I heard people talk about the strength of the Olympic US ad Russian top men. How do they rise 17-21 inches off the ice after a triple axle? They mentioned endurance, strength (power) and flexibility, and core strength exercises (like Martha Graham classes).

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 Towel for Your Lower Abdominals and Glutes

This may kill you. It almost did me. This goes to show that, no matter how strong your muscles are, if you vary something and use different muscle fibers and angles, you will get a good workout.

A trainer who does not blog, but to whom I will give credit to as soon as he emails me, did this in his boot camp routine. Kneel on a mat. Have a folded towel before you. Place your palms on it, shoulder-width apart. Rest on your shins and balls of your feet. With a straight head, neck and back, go forward slowly, utilizing your abdominal muscles, and come back to starting position. Do at least one set of ten repetitions, and work up to as many sets as you can do in the coming weeks. If you do this even three times a week, it's great. Advanced Variation: Support yourself on the balls of your feet (and toes), and not your knees and shins.

Now lie on you back. Place your feet on the folded towel. Keep your back straight, with about an inch between your lower back and the mat. Keep the rest of your body relaxed. Bring the towel close to your glutes with your feet only while youlift your hips off the ground as far as you can. Ouch! This really works your hamstrings, especially close to your knees, and your glutes. Do at least one set of ten repetitions, and work up to as many sets as you can do in the coming weeks. If you do this even three times a week, it's great.

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.

Zumba Dance Class

This class is offered at New York Sports Club. It consists of basic aerobics and Latin dance moves. They can be boring ad easy for an intermediate to advanced exerciser. However, if one has not done the moves for a while, they are good to:

1. Get off a plateau;
2. Sweat a little if you do them intensely, especially the opposition moves and jumps (plyometrics); and
3. Work on coordination.

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.

Spin Class and Try Out Different Programs

I took spin class for the first time! Yes, I did, and I have had training licenses from about 1995. I have gone out mountain biking and regular biking before, mostly in the 90s...and done a lot of diverse activities. It is good to shock your body with more weight or something different to see how good in shape you are, and to get off any plateaus you may be enjoying.

I worked at close to max resistance most of the time and it was easy cheesy. It was a good workout. You take part in interval training and train different muscles when you stand and sit. The jumping part was the best. I was ready for a hour but she did about 45 minutes...wonder why....

I see what is next for me for the next level in a spin class. Take one or something you have never done before, check yourself out, and see what is next for you. At the same time, be grateful for the great shape I know you have, or wherever you are at, to have our yin yang balance! Do not have not good enough conversations.

I was grateful for my performance. Bring 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.

Childhood Obesity

Two days ago I went to a Science Cafe party on City University of New York research in New York City and London on "Reversing Obesity in New York City". A booklet is available if you contact the CUNY Campaign Against Diabetes. Studies found that, in the United States, food lobbyists make it more difficult to pass regulation against advertising of unhealthy foods. In both places, children are spending more time on the Internet and playing video games than exercising. Poor children have less healthy affordable eating options, especially if you look at what is available in their neighborhoods. They may have less space and safe areas in which to exercise. The United States had the higher amount of television advertisements for sweet and fatty foods for children. Portion sizes are huge in the United States compared to other countries.

I think one can eat sugar or junk food in moderation if they also eat healthy food and exercise. Clearly, however, the usual food available in school cafeterias and the predominance of "fun food" advertised for children leans too heavily on the unhealthy and empty calories side. And children must learn to exercise for health and fun to counterbalance sitting to do homework, television, and video games.

The researchers propose: creating healthy food zones, taxing unhealthy food; supporting counter-advertising campaigns, regulating advertising; stop misleading "healthy' labels; and discouraging racial and ethnic advertising of unhealthy food.

Contact Nicholas, Freudenberg, DrPH at Hunter College. I will not give out his information.

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.

Boot Camp!

I went to my first boot camp yesterday. Of course I have done interval and plyometric training, and boxing training before -- the latter years ago. But it was great to put a shock into my training with this! I thought it would be a regular class, but Eric had us running around the gym, sitting against, the wall, doing lots of push ups and more. I don't want to steal his routine, so I have invited him to share on the blog. He trains at New York Sports Club in downtown Manhattan on Mercer Street.

Search for interval and plyometric training blog posts on this blog.

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.

Isadora Duncan Dance Class

I took an Isadora Duncan Dance class yesterday. It occurred as lots easier than Graham classes :). I did like that she initiates from the solar plexus, where she thought the soul resides. That and how the solar plexus initiates arm and hand movements is interesting. I liked the attitude motions and use of lower back as well. It's usually good to try something new!

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 Storiess.

Obliques: Feldenkrais

I took a Feldenkrais class for the first time today. I liked one move for the obliques. It may be hard to explain online or on paper. "Stand" on your forearms and knees. Turn out your right leg so that you are supporting yourself on the inside of your right knee. Your right leg is thus "collapsed". Your left leg is in normal position. Now, bring your left knee to your right shoulder (or as far near as you can). You are still rested on your forearms and inner right knee. That targets your left obliques. Now reverse legs. Do five times each side. Advance until you can do more.

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.