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