Monday, December 17, 2012

Sit and Stand Test

One past blog post has been on the immense good effects of supporting your body weight, like when you get up and down from the floor. Here is an article aobut a study of older adults, and how getting up may predict mortality.

 http://www.cbsnews.com/8301-204_162-57559095/sitting-and-standing-test-may-predict-mortality/

Wednesday, December 12, 2012

New Study Shows that Exercising Mid-day is Best

http://well.blogs.nytimes.com/2012/12/12/why-afternoon-may-be-the-best-time-to-exercise/?ref=health

Wednesday, November 28, 2012

Taxing Food by Marion Nestle

http://www.foodpolitics.com/

New study: Beer bellies and men

http://uk.reuters.com/article/2012/11/28/us-bellies-bones-idUKBRE8AR0XJ20121128

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Saturday, November 24, 2012

Abdominals and Inner Thighs with Swiss Ball

Lie down and hold a Swiss Ball or exercise ball between your ankles. With your abdominal muscles, push your lower back against the floor. Perform slow leg raises, for ten sets of four repetitions, or more if you are more advanced. Lower the ball to half a foot from the floor. Inhale when you raise your legs. Exhale when you lower your legs.

This works out your upper and lower abdominal muscles and your inner thighs. It works out the latter more if you squeeze your inner thigh muscles while you perform the movement.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Saturday, November 10, 2012

New NYU Research: Portion Size and Obesity

http://steinhardt.nyu.edu/nutrition.olde/PDFS/young-nestle.pdf

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Interval Training with All Cardiovascular Machines

I have done it on the bicycle, as they do in spin class, stairmaster and treadmill. But I have not done it on some othe rmachines, similar to step machines...I am not sure of their names. But do incorporate interval training in all cardiovascular machines. It is great for the heart, gets you off plateaus, burns calories and varies the workout.

If you use a machine for half an hour, for example, incorporate one minute, three times, or some other such variation from a few seconds to three minutes long, where you increase  your speek and/or your resistance. Pump it out to some fast music at those times and realize the difference you feel after your workout, and how your  body functions and looks different two weeks and then four weeks later.

Experiment with lengths of intervals that work best for your body. Vary the length of intervals after two weeks (the longest).

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, November 09, 2012

Ridiculous: It seems size 6 or 8 and over are now fat due to some crazies in fashion and Hollywood.

http://abcnews.go.com/blogs/entertainment/2012/11/jennifer-lawrence-considered-a-fat-actress/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Thursday, November 08, 2012

Too Much Sitting Is Not Good for the Heart

A new study shows that too than usual each week. Too much sitting is not good for your heart. It is associated with dangerous fatty deposits around the heart, which can lead to heart events. If you have a desk job, get up and walk or do jumping jacks at least one time each hour. Incoporate more interval training in your routine, or something else to vary it, if you find yourself sitting more hours than you used to sit.

http://consumer.healthday.com/Article.asp?AID=670500

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

"Salty Six": Salty Foods to Eat Moderately

The American heart Association warns about these salty foods, and they are not chips:

http://www.cbsnews.com/8301-204_162-57546431/salty-six-foods-a-major-source-of-sodium-says-american-heart-association/?pageNum=7&tag=page

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Tuesday, November 06, 2012

CBS Healthwatch Article on How to Do Push-Ups

http://www.foxnews.com/health/2012/11/06/are-doing-push-ups-wrong/

Thursday, November 01, 2012

Kettleball Exercise: Combination Biceps and Triceps

Stand with legs shoulder-width apart,knees slightly bent. Pick a kettleball weight that will give you a workout, but that you can lift for four sets of ten repetitions. Do a biceps curl, then immediately go into a vertical chest press with your arms at shoulder level.

Smoothly return to the biceps curl position, never extending your elbows fully or relaxing your muscles until the end of the set.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Brazilian TV Personality: Dead After Liposuction

Obsessed with having a flat belly, had more than one surgery, and died during the latest one. We cna all lose weight, gain muscle and sculpt ourselves, even if we start off at 400 pounds or 80 years old. You may not be able to change yoru gneetics as otehr posts show. For instance, if you are bound to have cellulite, youmay have it at 110 pounds, or until you lose too much fat form places like your face. If your calves are a lot smaller than your thighs, the proportion may stay almost the same, no matter how many calf raises you do. It is important to defined your goals, and love yoruself along the way. Perfection is at every step.

Do not be obsessed. Love yourself. This case I am sure also involves physician error. The procedure is standard.

http://www.foxnews.com/health/2012/11/01/brazilian-model-dies-after-botched-liposuction/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Wednesday, October 31, 2012

Eat Your Blue and Purple Berries

http://www.foxnews.com/health/2012/10/31/purple-berries-can-benefit-all-around-fitness/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, October 26, 2012

Why Even Fit Women Often Cannot Do Even One Pull-Up

I knew it!

http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/?ref=health

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Monday, October 22, 2012

Deaths Linked to Monster Drink

AP: http://www.bigstory.ap.org/article/fda-5-reported-deaths-monster-drink-link

Always "knew" drinks like this should be regulated by the FDA.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Thursday, October 18, 2012

Exercise App for EHR

This shows the importance of exercise.

http://www.healthcareitnews.com/news/exercise-vitals-ehrs-promise-big-things-healthcare

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, October 12, 2012

Fighting back against anorexia and bulimia Web sites

http://well.blogs.nytimes.com/2012/10/12/turning-to-the-web-to-fight-anorexia/?smid=fb-share

Fashion Body Image

This article on why women's bodies are not "for sale" is wonderful. Be healthy and fit, and choose how to look.

http://northernarizonanews.com/blog/2012/10/07/female-body-not-a-marketable-good/?fb_action_ids=10151040040331580&fb_action_types=og.likes&fb_source=aggregation&fb_aggregation_id=288381481237582

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Wednesday, October 10, 2012

New York Times: Genetics and Exercise

http://well.blogs.nytimes.com/2012/10/10/are-you-likely-to-respond-to-exercise/?ref=health

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Monday, October 08, 2012

Navy Seals Use It: Jacob's Ladder

http://www.reuters.com/article/2012/10/08/us-fitness-jacobsladder-idUSBRE89709020121008

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, October 05, 2012

Water Exercise Boosts Endurance in COPD

From Reuters: http://www.chicagotribune.com/health/sns-rt-us-water-exercisebre894110-20121005,0,5162294.story

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Tuesday, September 18, 2012

Beige Fat

It has been studied that white fat, as opposed to brown fat, stores as opposed to burns energy. Scientists have discovered beige fat.

http://www.nlm.nih.gov/medlineplus/news/fullstory_127172.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, September 14, 2012

Some Useful Fitness Scientific Articles

Here is a list of just a few great articles. Look in the references to find more. I will only list year, title, and link. You can look around for these on the Internet to see if they are available full text for free.

2012 Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance
http://apps.library.nyu.edu/search/dublincore/dataservices

Exercise intensity: Why it matters, how it's measured http://www.mayoclinic.com/health/exercise-intensity/SM00113

2009 GOAT links dietary lipids with the endocrine control of energy balance. http://www.ncbi.nlm.nih.gov/pubmed/19503064

Deterioration of physical performance and cognitive function in rats with short-term high-fat feeding.
http://www.ncbi.nlm.nih.gov/pubmed/19667117


 2008 The lipid messenger OEA links dietary fat intake to satiety http://www.ncbi.nlm.nih.gov/pubmed/18840358

I think therefore I am: perceived ideal weight as a determinant of health. http://www.ncbi.nlm.nih.gov/pubmed/18235062

Diet Quality and Academic Performance http://onlinelibrary.wiley.com/doi/10.1111/j.1746-1561.2008.00288.x/abstract

 2006 Consumption of Saturated Fat Impairs the Anti-Inflammatory Properties of High-Density Lipoproteins and Endothelial Function http://www.ncbi.nlm.nih.gov/pubmed/16904539
   
My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Tuesday, September 11, 2012

New Study on Fish Oil

This says it may not be so beneficial for the heart. To find more studies, search Google or Pubmed.gov

http://www.reuters.com/article/2012/09/11/us-heart-omega-idUSBRE88A1C020120911

Wednesday, September 05, 2012

Fat May Still Be Fit

As I ahve written, connect to yourself to see where you are at...This may pertain more to women, which have  a lot more fat, on average, than men have.

http://www.dailymail.co.uk/health/article-2198513/People-fat-AND-fit-study-finds-obesity-doesnt-automatically-lead-ill-health.html?ITO=1490

The Perfect Female Genitalia

Well, this isn't exactly fitness but it has to do with the mind-body connection:

This has been going on for years. I am all for looking and feeling great. I happened to reread Naomi Wolf's The Beauty Myth lately, though, and this is perfect for it. Let's all run to get the perfect genitalia and make more plastic surgeons happy, in case some beer-bellied man finds an imperfection. WTF http://news.yahoo.com/gynecologists-alarmed-plastic-surgery-trend-130429013.html

Psychology Today Article on Men and Curves

http://www.psychologytoday.com/articles/201206/eternal-curves

This article author states that human women have seven times more body fat than any other animal but hibernating bears or penguins facing a harsh winter. He goes on to say that lower body fat deposits are depleted most in pregnancy and that fat and stored DHA here may be directly proportional to brain health and intelligence of the infant, whose brain is seven times larger than that in other animals.However, women today on average have less DHA in their fat than they did 40 years ago because of diets containing more omega-6 than omega-3 fats.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Tuesday, August 28, 2012

Fitness in Middle Age May Mean Less Chronic Disease Later in Life

Since grammar school, I thought of middle age to be an age over 55 years old. This study, published in the Archives of Internal Medicine, claims that those fit in their 30s to their 50s may have less chronic illness later in life.

http://www.cbsnews.com/8301-504763_162-57501737-10391704/people-who-are-more-fit-during-middle-age-have-less-chronic-illness-in-later-years-study-shows/?tag=cbsnewsMainColumnArea

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

New York Times Article on Exercise Motivation

People often give up when they don't see the pounds come off, but what should be emphasized, the author writes, is the present benefits to exercise.

I say that they are improvements in health statistics, increased energy, heightened mental focus and happiness, and the start to a road of increased endurance, strength and flexibility for a higher quality of life.

http://well.blogs.nytimes.com/2012/08/27/changing-our-tune-on-exercise/?ref=health

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Fat in the Middle

Yep, a new study, presented at the European Society of Cardiology, concludes that people with a normal BMI but high waist-to-hip ration have a a greater risk of death from a cardiovascular incident than people or normal BMI and waist-to-hip ratio or even the obese. I have previously blogged about how lower body fat on women can actually be healthy.

http://www.mayoclinic.org/news2012-rst/7052.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Thursday, August 16, 2012

Cocoa Content and Product Information

http://www.dietriffic.com/2012/06/21/raw-chocolate-recipe/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Monday, August 13, 2012

New Study on Artherosclerosis and Egg Yolks

I would say to eat egg yolks in moderation. This means different things for those of differnet health levels, family disease history, activity levels, and workout intensities. Be connected to your body to know what too much is for you. For instance, if you have two scrambled eggs and a four-egg omelette one week, but eat no egg yolks the next week, that may be fine.

Here is the study. Look up more on www.Pubmed.gov and ask your physician about any situation or complications you may have.

http://www.eurekalert.org/pub_releases/2012-08/uowo-eyc081312.php

Weight Training and Diabetes in Men

Study on Health Food Availability in Urban Center

Heartburn and Certain Drinks and Food

Monday, August 06, 2012

Exercise Helps Cut Risk of Developing or Death from Diabetes

http://consumer.healthday.com/Article.asp?AID=667357

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness


Study: Magnesium May Lower Risk for Diabetes

http://naturalsociety.com/magnesium-and-diabetes-this-mineral-could-halt-diabetes/

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

2011 Study: Being in Love and Sports

You will read mentioned differences between men and women, and individual and team sports.

http://www.webmd.com/fitness-exercise/news/20110808/love-may-boost-athletic-performance

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Olympics and Sports Psychology

Link from Huffington Post

http://www.huffingtonpost.com/2012/07/22/sports-psychology-olympics-mind-games-mental_n_1692853.html

http://www.everydayhealth.com/emotional-health/how-to-think-like-an-olympian.aspx

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, July 20, 2012

Database of Ayurvedic Herbs

I do not use these and am not backing their effects. This blog is not about herbs, but this does seem like a good database. It was forwarded by a health professional LinkedIn connection.

http://www.ayurvedaconsultants.com/ayurvedicherb.aspx

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Thursday, July 19, 2012

Cornell Medical College Meeting on Mayor Bloomberg's Proposed Large-size Soda Ban


I just attended a wonderful workshop at Cornell University in advance of Mayor Bloomberg’s large soda ban hearings. It was sponsored by the Cornell Medical College, and the panelists were:  Carol Parker-Duncanson, the Nutrition and Health Program Leader for Cornell Cooperative Extension; bestseller Louis Aronne, M.D., clinical professor of medicine at Weill Cornell Medical College where the Comprehensive Weight Control Program; David Just, Associate Professor at Cornell’s Dyson School of Applied Economics and Management and co-director of the Cornell Center for Behavioral Economics in Child Nutrition Programs. They all made great points.

Ms. Parker-Duncanson remarked how portions of food, as well as cups and plate sizes, both at restaurants and dining ware stores has increased. She pointed out that, when given the opportunity to eat more, most people do just that. She agrees that the low cost of fast food, increasing portion sizes, and often unrealistic or unwanted sizes of people on magazine covers are factors in the rising obesity rate. She favors the ban as a means to reduce the accessibility of large portions and to change social norms.

Dr. Aronne said that in 1962 the percent of  overweight and obese adults in the United States was 45.8% and by 2008 nit was 73.9%. The biggest increase was seen between 1987 and 2005. He pointed out that even athletes, like NFL players, have seen a huge increase in weight by position between 1972 and today. He spoke about how instances in child and adolescent diabetes are increasing. He said that hormones in fat have been shown to increase rates of: cancers; non-alcoholic liber disease such as cirrhosis and steatosis; gall bladder disease; cataracts, phlebitis; osteoarthritis; gout, and more. These hormones have been shown to affect the hypothalamus, interfering with normal levels of hunger,. The person eats more, thereby damaging the hypothalamus more and the cycle continues. [See http://www.jci.org/articles/view/59660]

He spoke about another study where 335 subjects were given the same lunch with varied soda size. The ones who had the opportunity to drink a larger portion size did drink it, and did not increase the amount of food that they ate. [See http://www.sciencedirect.com/science/article/pii/S0002822306020876]

Professor Just said that portion sizes have been increasing, and not enough small portion sizes are available. This, he thinks, may be more effective than a large-size soda ban. He thinks that social trends must change. He pointed out that often one more dollar will increase the mount of a beverage by 80%, so the financial incentive for large-size soda beverages huge. He said that studies consistently show that people who are given large portions of food eat more. [See http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/news-events/matte1.htm and http://www.everydayhealth.com/diet-nutrition/weight-management/big-food-are-we-eating-more.aspx]

I enjoy my Diet Coke, but could not dream of having a Big Gulp size of it, at least at one sitting. I believe that the ban is a good idea. I can only think that these large soda sizes are good if they are economical for a financially distressed large family to share. I do think, like the economist thinks, that more is needed such as a greater array of healthier sizes and varied, affordable beverage and food choices. Social trends must change as well. This is also a good article on soda size. http://scienceblog.com

Here is a later New York Times article on this: http://www.nytimes.com/2012/07/25/nyregion/at-hearing-on-soda-ban-strong-words-both-sides.html 


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness 

Wednesday, July 18, 2012

New Study on New York City Trans Fat Ban

This study shows that the trans fat ban has been effective  http://www.livescience.com/21630-new-york-trans-fat-ban.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness 

Tuesday, June 26, 2012

Blog Post on Self-Monitoring and Short Bursts of Activity

Check out this blog post by a Harvard physician, on the increased metabolic rate that comes about from activity spaced out throughout the day: http://chealthblog.connected-health.org/2012/05/30/better-health-one-step-at-a-time/


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness 

Thursday, June 14, 2012

Lunges with Weight to Hit Several Muscles

Grab two weight that you can easily lift to your shoulders with your palms facing inward or downward. They can be "dumbbells" or octagonal weights.

Perform lunges, lifting the weights to shoulder level as you descend for the lunge, and as you descend to starting position as you rise. At the same time, twist to the right for one lunge, and to the left for the next lunge, alternating to work y our abdominal muscles, including your obliques. Do four sets of ten repetitions.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness 

Monday, June 11, 2012

How to Do a Sit Up Video

This is from four years ago. I am holding the older version of PocketGuide to Fitness, and there are some mistakes on the words; the book is available on www.Amazon.com and www.BN.com. Yet the sit up instructions are valid and good.

http://www.youtube.com/watch?v=UGHNbrlefAE


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness 0 comments

Saturday, June 09, 2012

Yoga Facial Video

I cannot vouch for this, but it seems interesting. Ask a physician.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

MMA Workout

Here is a good video.

http://www.youtube.com/watch?v=C5tehB7Su2M&feature=relmfu

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Body Weight Workout

The best weight to work out is your own body weight. Just try it: Jump, sit on the floor, lie down on the floor, and then reverse to sit, stand, jump.

Here is a great video.
http://www.youtube.com/watch?v=655bXHwwnVc&feature=g-all-lik

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Wednesday, June 06, 2012

Resveratrol's Healthy Effects

Resveratrol is a simple polyphenol found in red wine, chocolate and coffee. See http://en.wikipedia.org/wiki/Resveratrol

Yesterday I attended a talk by Joseph Baur, Ph.D. at the New York Academy of Sciences about it. See http://www.nyas.org/events/Detail.aspx?cid=2b52eab3-4139-4629-87ee-e0431b58c9b5

Several studies were mentioned where resveratrol's effects on gene SIRT-1 were similar to the effects of a lowered daily calorie intake on mice and other rodents. The effects included bringing the rodents' health back to pre-obesity conditions with better cardiovascular and liver health and increased amount of muscle cell mitochondria.

Resveratrol has been found to have anti-aging and anti-inflammatory effects.Below is a list of some studies that the speaker mentioned or that I found. The speaker stressed that results are not conclusive and more studies need to be done. This is not an excuse to drink or eat too much. I may update this post shortly.

http://news.bbc.co.uk/2/hi/health/8593887.stm

http://www.cell.com/cell-metabolism/abstract/S1550-4131%2811%2900386-X

http://ard.bmj.com/content/71/Suppl_1/A90.2

http://www.ncbi.nlm.nih.gov/pubmed/15832402


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness


Thursday, May 31, 2012

Dr. Oz's Metabolism Speed Up Tips

http://www.oprah.com/health/How-to-Increase-Your-Metabolism-All-Day/3

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness

Friday, May 11, 2012

Washington Post Article on Obesity in the United States

http://www.washingtonpost.com/opinions/a-need-for-new-thinking-in-attacking-our-weight-problem/2012/05/10/gIQAHNYbGU_story.html


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Friday, May 04, 2012

Plank with Block

Place the long side of a  block between your adductors or inner thighs. Get into plank position on your elbows and toes. Keep your head, neck and back aligned. Pull your pelvis toward your navel and lengthen your tailbone toward your heels, engaging your abdominal muscles. Simultaneously squeeze the block. Hold for at least five breaths and five times. Rest in Balasana or child's pose, after this exercise.

More difficult version: Hold free weights that will give you a workout and that you can use for at least two sets of ten repetitions. As you are in a plank position with the block between your thighs, keep your arms straight, without locking your elbows, and lift one free weight off the floor at a time.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page 52.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Variation of Boat Pose for Core Muscles

Lie down on a mat with your knees bent and toe tips on the floor. Place a block between your thighs with the longest side of it parallel to your inner thighs. Feel your sitting bones on the floor. Draw your lower abdominal muscles toward your spine, lifting your feet and legs. Simultaneously squeeze the block between your adductors, or inner thighs. Your torso and thighs will be about 45 degrees diagonal to the floor. Your abdominal muscles, inner thighs, and hip flexors will contract together. Reach your arms forward at the same level as your shoulders. Keep the pose for about five breaths. Repeat five times.

More difficult version: Use free weights that will give you a good workout and that you can hold up with your arms parallel to your shoulders as you hold the block between your legs and bring your torso and thighs together as alternate type of sit ups. Perform for at least two sets of ten repetitions.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page 52.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Warm Up Core -- Abdominal Muscles

Lie down on the floor with bent knees. Use your abdominal muscles to keep your lower back on the floor. Place a block between your legs so that the long side is parallel to your adductors or inner thighs, and squeeze for 10 to 20 seconds, depending on your ability. Your pelvis will be in a posterior tilt: They will be up and away from the top of your thighs until your lower back is on the floor.Feel as if you are pulling your navel toward your spine. Do this at the  same time for 10 to 20 seconds, according to your ability, at least five times.

This exercise is in an article by yoga teacher trainer Jason Crandell, in the June 2012 edition of Yoga Journal, page50.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Tuesday, April 17, 2012

Iliopsoas Muscle Stretches

1. Sit on the edge of a hard surface with your gluteus maximus on the edge of the surface. Hug your left knee. Keep your right leg relaxed. This will stretch your right iliopsoas muscle and rotate your hips backward, the opposite way of which they are usually tilted forward. Breath into the stretch and keep it 10 seconds. Repeat as needed.


2. Go on the floor in lunge position, with your knees bent at 90 degrees. If your left leg is up, invert your right ankle. Bring your arms up to shoulder level and externally rotate your humerus and wrists while you extend your wrists. In this position, lean forward toward your left knee. Do not extend your knee beyond your ankles. Keep the stretch for at least ten seconds. Exhale each time you stretch beyond what seems to be your limit. Do this in a steady, not ballistic way. Keep each elongated stretch for 5-10 seconds. Repeat for the opposite leg. Repeat as often as you need.


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Friday, April 13, 2012

From www.CallingintheOne.com


Dear Friend,   Hi, this is Katherine with a Calling in "The One" Tip to support you
in attracting your soulmate.

Now, In a perfect world, the search for your soulmate would be
filled with a sense of possibility, excitement, anticipation and joy.

However, many of us, deep down inside, harbor doubts that we
will ever find true love, and have countless reasons why love is
for other people, and not for us.

This sense of non-possibility can make looking for love a
confusing, anxious and maybe even painful process.

One of the ways we feel powerless to find love is around the
insecurities we carry about our weight, our age or our looks.
We may even feel shackled to a life of loneliness or invisibility
because of some perceived physical imperfection.

If you've ever felt this way, please know that the real obstacle
to love is never about your weight, the perceived imperfections
of your body, or even about the wrinkles looking back at you in
the morning mirror.

The external reasons we tell ourselves about why we may never
find love are unique to each of us...

My hair is too thin, my thighs too big, my nose too long, my waist
too thick. And the hardest part is that we actually believe them to
be true! Until, that is, we take a closer look.

So right now, I'm going to invite you to set them all aside and begin
to stand in a place of possibility.

And to help you enter this space of limitless possibility for love, I'm
going to share with you a story about a woman I coached recently
who was convinced, like so many of us, that love was for others...
but not her.

Stephanie knew her pattern in love was to never be noticed by men.

She felt invisible to men and she blamed this entirely on her weight.
She admitted with a deep sense of shame in her voice that she would
go out often to social events with her girlfriends and that everyone
else got hit on and asked out... except for her.

Yet rather than collude with her sad story, I asked her how she might
be showing up in ways that would actually cause men to avoid her
and not even try to approach her.

She thought about it for a moment before replying, "Well, I think I
avoid eye contact. I pretend to be interested in something else. Or I
just focus on my girlfriends and the people I'm with. Or I talk to people
who I'm not really interested in."

She admitted that overall, "It's been kind of hidden to me, what it is
I'm doing and how I'm relating to men in ways that may actually be
creating what I don't want to happen."

You too may find, as Stephanie did, that as you begin to dig deeper
into the ways you're co-creating your reality, that you may be relating
to others in ways that are impacting how they see you, or whether or
not they actually see you at all!

As she and I continued to peel away the layers of her experience, she
began to see how she was the source of her seeming invisibility.

Even though it occurred like it was happening to her, she could suddenly
see how it was happening through her.

The obstacles to finding love, she discovered, had to do with all the
ways she was limiting her own possibilities for love and were not
necessarily about her weight at all!

As a preemptive strike against being rejected, Stephanie had been
putting up walls and signaling to the men she found attractive that
she wasn't available to be approached.

And so, without meaning to, she shut men out who might otherwise
have been interested in her.

Your First Step Toward Finding Your Soulmate
Just like Stephanie, the most powerful first step you can take towards
finding love is to look to see how you can take personal responsibility
for how you are showing up in ways that are keeping it at bay.

These ways will often be invisible to us, so consider asking your closest
friends for insights into how you may be co-creating your experience.

Such feedback may be hard to hear at first, but you'll be so glad!
Because these are things you have control over.

They are things you can change.

If you relate to Stephanie, I invite you to imagine for a moment, what
life and love could be like for you if you just actually fell in love with
your body, and with your life...  just as it is. Just as you are.

Because when you do, without changing a thing about your external
experience, you will be shocked to discover that in having this whole
new relationship with yourself, that suddenly you become irresistibly
magnetic to others and you will begin to have a completely different
experience!

Because people can sense it when you don't like your body.

Both men and women are most attracted to people who are comfortable
in their own skin, who feel confident, at ease with themselves, and
sensual in their own bodies.

You can cultivate this delicious relationship with yourself, and this
magnetic presence with others, without losing any weight or fixing
whatever you think is broken or wrong with you.

Believe me, I've seen it countless times!

One of my favorite Calling in "The One" stories is about another one
of our students, a lovely woman in her late thirties named Anna who
weighed over 300 pounds.

Anna had a big story like you might have about how she was not
attractive enough to find love, and why she would never find a man
to build a life with.

Yet, we recently received an email from Anna telling us that because
of the work she did with us, and the shifts she made in her relationship
with her own body, that she's now coming up on her fifth wedding
anniversary with a wonderful man.

They're very happily married, and even though he himself is not a big
man, he loves Anna just the way she is.

So I encourage you to just throw away those old ideas about what's
possible!

Just be willing to hang them up in the closet for a while. Immerse
yourself instead in the space of total possibility. I assure you, you can
create exceptional love right now, just as you are!


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Tuesday, April 03, 2012

Great Video on Shoulder External Rotation

http://www.youtube.com/watch?v=utflNBD3DRw&list=PL7E0BAAA9082D6FA8&index=1&feature=plpp_video

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Great Video on Serratus Anterior Isolated Activation

http://www.youtube.com/watch?v=MsEVM_MKG9I&feature=autoplay&list=PL7E0BAAA9082D6FA8&lf=plpp_video&playnext=1

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Thursday, March 29, 2012

The One-Minute Workout

http://uk.lifestyle.yahoo.com/one-minute-workout-good-sounds-153700286.html

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Saturday, February 18, 2012

Piña Movie

Pihttp://louizaspiritualityandreligion.blogspot.com/2012/02/pina-movie.htmla, an Oscar-nominated 3D movie I saw recently, was an experience. I did not like the first third of the film, with the dance seeming like some kind of comment on menstrual pain (for some women). I think that our 3D technology leaves a lot to be desired. I did enjoy comments her students said she made, the earthy, passionate performance of the dancers, and the beautiful, diverse male dancers.

Some of what she has said:

Keep searching.
Be a stand for each step you take.
What do you long for? Where does it come from?

For the movements, including psychological connotations and interpretations, you will have to see the movie. The dancers seemed ordinary at first, and then came to life. This post is also posted on www.louizaspiritualityandreligion.blogspot.com. I posted it here because of the wonderful spirit-mind-body connection shown in the movie.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Friday, February 10, 2012

Intermittent Fasting

http://en.wikipedia.org/wiki/Intermittent_fasting

Sounds good -- like getting off a plateau or interval training. Will look more into it.


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Thursday, February 09, 2012

Gym Dangers -- Oprah

http://www.oprah.com/health/7-Unexpected-Dangers-to-Avoid-at-the-Gym/2

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Friday, February 03, 2012

Training a Thin Client

I did a training session with a healthy, tall size four 30ish graduate student the other day. We did basic sit-ups, squats against the wall, the plank, spiderman walk (see post) and jumping jacks. Although she looked thin and in shape, she was out of breath and sweating. The workout was not too rigorous. This goes to show: health and energy are most important. Being in shape is endurance, streangth and flexibility. Genetics are involved. The rest is work. It is not about fitting into a certain size.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Monday, January 30, 2012

Swiss Ball Rotations

Here is an easy exercise that targets the abdominal muscles. Sit on a Swiss Ball. Keep your torso straight and steady. You can put your hands on your waist. Rotate clockwise until you fatigue. Rotate counterclockwise until you fatigue. The Swiss Ball should remain as steady as possible.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness. 

Tuesday, January 17, 2012

Extreme Workouts from Science Times

Remember: Balance and rest most used muscles for a day after a workout. Use working out to connect with yourself to know what your limits are. They change over time, not to slowly with plateaus, but not too quickly with shock. Massages and warm showers and baths work too.

http://well.blogs.nytimes.com/2012/01/16/personal-best-workouts-have-their-limits-recognized-or-not/?ref=science


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness. 



Wednesday, January 11, 2012

Study on the Beneficial Public Health Effects of Taxing Soft Drinks

http://www.rwjf.org/childhoodobesity/product.jsp?id=73809&cid=XEM_573955

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness. 

Monday, January 09, 2012

Great Advice from the Sunday Times about New Year's Resolutions

Happy New Year!

I especially like the reward point.

http://www.nytimes.com/2012/01/08/sunday-review/new-years-resolutions-stick-when-willpower-is-reinforced.html?pagewanted=all

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.






Thursday, January 05, 2012

Sit Up with Octagon Weight

Pick an octagon weight that will give you a challenge and that you can use for four sets of ten repetitions.
Perform a standard sit up. Start lying on the floor, lower back pressed against the floor, holding the octagon weight straight over your head with both arms. Come up for a sit up with your arms straight, the weight straight over your head. Your head, neck and spine should be aligned.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Stand Up and Get Down Variation

As I have posted before, working with body weight may be the most effective means of training for strength and endurance. Here is one variation?

Stand on the edge of a mat with legs shoulder-width apart. Bend your knees and get down toward the floor by placing the palms of your hands in front of you. You are now extended horizontally over the floor. Keep your head, neck and spine aligned. Do not have your hips or butt be higher than your back. Now extend the right arm and then the left arm straight outward in front on you, aligned with your shoulder. Repeat for four sets of ten repetitions. Each repetition extends each arm out one time.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Oblique Muscles

Here is a sit up variation: Lay on your back with your legs bent, knees 90 degrees. Push back with your abdominal muscles so your lower back is on the floor. Put your hands behind your neck with your elbows out. Keep your head, neck and spine aligned. Come up for a sit up. Extend your right arm and bring up your bent left leg straight up so that your hand touches your left ankle. Repeat for four sets of ten repetitions. Now extend your left arm and bring up your right bent leg straight up so that your left hand touches your right ankle. Repeat for four sets of ten repetitions.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/pocketguidetofitness.

Wednesday, January 04, 2012

Chicken and Free Weights

I do not mind some fat. In fact, I think for women it is essential to have some in the arms, legs, chest, and hips. One little piece of fat I can do without when it creeps up is front underarm fat, right between the shoulder and breast. Here is an exercise for both men an dwomen to firm up this area.


Grab one free weight with each hand. They must be heavy enough to give you a workout but light enough to finish four sets of ten repetitions. In a slow movement while keeping your shoulders down and keeping your elbows bent at 90 degrees, lift your arms as if doing a chicken clucking move. Lower the elbows back down to the waist. Repeat for four sets of ten repetitions.


My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.