Work Out Core Muscles with Unstable Surfaces or the Oov®

Check out this article and this Web site.

https://journals.humankinetics.com/view/journals/jsr/28/8/article-p803.xml

http://www.oov.com.au/

You can buy my new book Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse.com or Amazon:

https://www.authorhouse.com/en/search?query=louiza+patsis

https://www.amazon.com/louiza-patsis/s?k=louiza+patsis

Abdomninal Muscles and Inner Thighs

I have been enjoying barre fitness classes with Madeline McBroom at Rioult Dance Center in
Astoria, Queens, New York City for some weeks now. She keeps the class fresh with moves using body weight, a mat and medicine balls and gets m plateaus. I did this move in her class  or it was inspired by her class.

One way you can get off a plateau and keep working out fun is to use different moves to work out your muscles. With this move, you will work out in a three-dimensional way and exercise your abdominal muscles and inner thighs at the same time.

Lie down on a matt and squeeze a medicine ball between your thighs. Put your left hand behind your head and relax your right arm next to you on the matt. Relax your head and don't strain your neck muscles. Breathe in, and then breathe out while you squeeze the medicine ball and bring your left elbow to your right knee. Repeat for four sets of ten repetitions.

Repeat with your right hand behind your head and moving to your left knee for four sets of ten repetitions.

You can buy my new book Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse.com or Amazon:

https://www.authorhouse.com/en/search?query=louiza+patsis

https://www.amazon.com/louiza-patsis/s?k=louiza+patsis

Variation on Plank for Abdominal Muscles

Get into a plank position on your elbows. Lift your right arm straight. Do not lock your elbow. Then lift your left arm. Do not lock your elbow. Both arms will be straight. Lower your right arm to your elbow. Next lower your left arm to your elbow.

Repeat for four sets of ten repetitions. If you cannot do that, start with one set and work your way to ten sets.

You can buy my book below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse.com or Amazon:

https://www.authorhouse.com/en/search?query=louiza+patsis

https://www.amazon.com/s?k=louiza+patsis&ref=nb_sb_noss_2

Ankle Side Movement Exercises

Few or no activities in life or the gym have you use your ankle to move in the sagittal plane, i.e. left and right. Often, athletes and dancers can use cardiovascular equipment, hike, run dance and even swim without much left and right ankle motion. This may make ligaments around the ankle weak and make people prone to ankle sprains.

What can we do?

We can move the ankle left and right, using a sports band as resistance. Place the band of strength you can use for four sets of 10 repetitions, around the back of your feet and hold it back for resistance with the hand of the opposite foot you are using. You will work out the tibialis anterior, tibialis exterior and extensor hallucis longus, and the peroneous longus and peroneous brevis muscles that allow you to evert your ankle.

You can buy my book below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse.com or Amazon:

https://www.authorhouse.com/en/search?query=louiza+patsis

https://www.amazon.com/s?k=louiza+patsis&ref=nb_sb_noss_2

My New Book Musings

I am updating my International sports Medicine Association license. I am reading Nancy Clark's Sports nutrition. She writes many things I know like that it is not usually good to diet, you can be "fat" and fit, and listen to your body about food and exercise. I will post some good points in a blog in the near future.

In the meantime, I want to tell you about my new book! I  collected stories and poems I wrote in two years and self-published yet another book Musings. I also designed the cover. Many of it is comprised of dark emotions and times, symbolized by the "dark" months of autumn and winter, in a surrealistic mix of both on the cover. Yet the sunny skies, brook, deer, bluejay and cardinal show the undertone of joy, sense of humor, irony and strength of the stories and poems.

My goal was to express myself and my emotions authentically while creating content that people can relate to, and that will entertain and inspire. You will be surprised by smart stories and witty, emotional poetry.

You can buy my book below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse.com or Amazon:

https://www.authorhouse.com/en/search?query=louiza+patsis

https://www.amazon.com/s?k=louiza+patsis&ref=nb_sb_noss_2

Simple Inner Thigh Stretch

Sit on the floor. Spread your legs as far as you can. bend. Put your arms in a 90-degree shape with your elbows over your head. Move your arms before you as you bend as if offering something to someone on a tray. Try as much as you can to have your elbows and forearms touch the floor in front of you. It may help if you inhale and exhale at intervals. it is okay if your arms do not touch the floor.

This is taken from a Martha Graham dance technique floor exercise.


Explore my fitness, poetry/short stories and bullying children's book at
https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza+patsis#.XBSBoY5LPl0.twitter

Too High Amounts of Blood HDL

If more studies are done to confirm this, it is more evidence that extremes are [usually] not good. High, but not too high, HDL blood level, is healthy.

https://academic.oup.com/eurheartj/article/38/32/2478/3608700

Explore my fitness, poetry/short stories and bullying children's book at
https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza+patsis#.XBSBoY5LPl0.twitter

Podcast on Nutrition and Pharmaceuticals

I am usually middle of the road in politics and more. Drugs can be good. Or they can be harmful or unneeded. It sounds like some alternative medicine is always good, even if you think of meditation as such. The mind-body connection is always important.

I thought as a teenager that medical school education is outdated, and it's one reason I did not go.

https://www.youtube.com/watch?v=bYOIhmZ0Osg

Explore my fitness, poetry/short stories and bullying children's book at
https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza+patsis#.XBSBoY5LPl0.twitter

Gyrotonics

Gyrotonics seems like a good body alignment and strengthening exercise with benefits for flexibility as well. Little stress is placed on the joints. I do not think it can fully take the place of exercise, but may be good to replace an exercise program one day a week to change things up and at the same time work on strength, flexibility and the coordination between muscles, bones and breathing three-dimensionally.

The latter is interesting. We work out in the frontal, sagittal and transverse planes. Working out in all three simultaneously for some seconds at a time at least can get us off a plateau and ready us for everyday movements better (unless you are only a couch potato.)

https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2863/the-planes-of-motion-explained
https://www.theguardian.com/lifeandstyle/2007/feb/03/healthandwellbeing.feature

Explore my fitness, poetry/short stories and bullying children's book at
https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza+patsis#.XBSBoY5LPl0.twitter

Diet Cholesterol Does Not Affect Blood Cholesterol?

I heard this on an interview with Dr. Jordan Petersen. I will have to review it. It seems unbelievable.

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol/

https://health.clevelandclinic.org/why-you-should-no-longer-worry-about-cholesterol-in-food/

https://www.healthline.com/nutrition/dietary-cholesterol-does-not-matter#section3

Explore my fitness, poetry/short stories and bullying children's book at

https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza+patsis#.XBSBoY5LPl0.twitter

Excellence and Loving Yourself

I shared this on Facebook and it pertains to working out and other endeavors. I will include my comments.

https://bit.ly/2XxWO1B

1. One is to be committed to excellence but not so it can choke them, and not to excellence defined by others.For instance, I see dancers committed to be in shape of course because they have to for dancing, but if they are trying to fit into an artistic directors vision, even if they are okay with it, they may not be free. so it is important to be silly once in a while. it is also important to flip your views, at least for a short period few things are 100% true. For instance, if you are always home on a Saturday night reading, do something 'crazy" one night. It will all balance out in the end. 2. It is important to show children or students to strive for excellence but more as a way of being than doing, and always make sure you love them if they fall short and love them for their quirks as well. The excellence conundrum if you will AND being yourself is a multidimensional way of thinking and what to choose to focus more on at a certain time uses intuition and experience. The dark feminine is more vicious than the male and may be a reason some are against female leaders. It has to do with wanting another to be dependent as some mothers are, possessiveness and jealousy, and anger over unfulfilled sexuality and accomplishments. More insights from this at another time

Explore my fitness, poetry/short stories and bullying children's book at
https://www.authorhouse.com/Bookstore/BookSearchResults.aspx?Search=louiza+patsis#.XBSBoY5LPl0.twitter

Interval Training and British Journal of Sports Medicine Article

An article on February 20, 2019 in AM NY points to an article in the British Journal of Sports Medicine (BJSM) where interval training was found to be more effective for fat loss than longer-duration training.

In the study, 1,115 participants were followed from four to 16 weeks. One group of participants 38 minutes of moderate intensity exercise, 28 minutes of interval training or 18 minutes of sprint interval training. The latter was the most effective in fat reduction. Of course, each body is different and care should be taken in joint health for long term sprint or running training.
Those doing interval training lost about 3.5 pounds of fat while those doing moderate exercise lost about 2.5 pounds of fat.

Interval training was more effective and also saves time for people to go about their day while doing an effective workout. Dr. Keith Diaz of Columbia University explained that interval training can result in more fat loss because muscles deplete more or all their carbohydrate sources and so the body resorts to fat burning after exercise. Dr. Dr. Keith Diaz of Georgetown University School and theVeterans Affairs Medical Center in Washington, D.C. pointed out that care should be taken by older adults or people with health problems before or while interval training to assure no heart, orthopedic or other injuries.

Interval training is useful to get off a plateau, but should be interspersed with longer workouts such as aerobic workouts that burn fat during the workout.

Interval training can last 20 minutes for a beginner, and 30 to 60 minutes for a moderate to advanced exercise. An example of interval training is doing jumping jacks for 10 to 15 seconds, and then walking for two minutes. Then you can do plyometric squats for 10 seconds and slow leg raises for one to two minutes. you can job for 10 to 15 seconds and then do walking sideways for two minutes.

I do not think that food intake guidelines for before or after aerobic or interval training are definitive.

Unfortunately, they did not cite the study. Here is another study you can check out in BJSM:  https://bjsm.bmj.com/content/early/2019/01/23/bjsports-2018-099928

Don't forget to check out my book Pocketguide to Fitness and other books on www.authorhouse.com and www.Amazon.com.