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.
Saturday, February 20, 2010
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.
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.
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.
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.
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.
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.
Wednesday, February 17, 2010
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.
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.
Tuesday, February 09, 2010
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.
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.
Monday, February 08, 2010
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.
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.
Friday, February 05, 2010
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.
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.
Wednesday, February 03, 2010
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.
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.
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.
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.
Monday, February 01, 2010
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.
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.
Sunday, January 31, 2010
New York Times article: Exercise Makes Cells Stronger
Gretchen Reynolds, in here weekly PHYS ED column, wrote Internally Fit: How Exercising Keeps Your Cells Young http://well.blogs.nytimes.com/2010/01/27/phys-ed-how-exercising-keeps-your-cells-young/#comments.
She wrote about a study where four groups of people were studied: sedentary people in their 20s, sedentary people middle aged and over, and runners of the same two age groups. Telomere length was measured in each. Telomeres are ends of DNA that are believed to grow shorter as a cell nears its death. The length of two groups in their 20s was about the same length. But the telomere length of the older runner, fit groups was 40% shorter than that of the sedentary YOUNGER group, and only about 10% shorter than those of the fit younger group.
More studies need to be done to determine how exercise affects teleomere length and exactly what this means. Dr. Werner, who performed the study, said that exercise "at the molecular level has an anti-aging effect".
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.
She wrote about a study where four groups of people were studied: sedentary people in their 20s, sedentary people middle aged and over, and runners of the same two age groups. Telomere length was measured in each. Telomeres are ends of DNA that are believed to grow shorter as a cell nears its death. The length of two groups in their 20s was about the same length. But the telomere length of the older runner, fit groups was 40% shorter than that of the sedentary YOUNGER group, and only about 10% shorter than those of the fit younger group.
More studies need to be done to determine how exercise affects teleomere length and exactly what this means. Dr. Werner, who performed the study, said that exercise "at the molecular level has an anti-aging effect".
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.
Wednesday, January 27, 2010
Mayo Study: Thin and Obese
As I have blogged before, being thin does not equal fit. Many are thin but don't do appropriate weight-bearing exercises to build muscle, or cardiovascular and aerobics for heart and lung health to be healthy. As I write, I am looking at a lady in the computer room who must be 80 pounds, unless she has an illness, she is trying to be healthy but is really unhealthy...
The new Mayo study talks about how people who are thin and have low muscle tone,
and a big amount of belly fat are not healthy. Fitness consists of endurance,
strength, energy, blood health and flexibility. A wonderful smart dentist I
trained in the summer was probably a size 6 but 39% body fat. That is
technically obese. Here is the link:
http://www.cbsnews.com/video/watch/?id=6146313n&tag=cbsnewsTwoColUpperPromoArea
A study weeks ago showed that women actually can be healthier with fat in some
place. http://us.imdb.com/media/rm2311819008/nm0376716 But of course you must
work out for tone. Balance is key. Gosh, seems like maybe intention works and
you don't have to do anything sometimes...:)
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
The new Mayo study talks about how people who are thin and have low muscle tone,
and a big amount of belly fat are not healthy. Fitness consists of endurance,
strength, energy, blood health and flexibility. A wonderful smart dentist I
trained in the summer was probably a size 6 but 39% body fat. That is
technically obese. Here is the link:
http://www.cbsnews.com/video/watch/?id=6146313n&tag=cbsnewsTwoColUpperPromoArea
A study weeks ago showed that women actually can be healthier with fat in some
place. http://us.imdb.com/media/rm2311819008/nm0376716 But of course you must
work out for tone. Balance is key. Gosh, seems like maybe intention works and
you don't have to do anything sometimes...:)
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.
Monday, January 25, 2010
Another Oblique Exercise
Weeks ago I blogged about "lying" on your forearms and the balls of your feet and toes, keeping your body as straight as possible, and holding your position for 20 seconds. This is an abdominal exercise often used in Pilates.
Now, from this position, work your obliques: "Twist" so that the outer part of your right foot and inner part of your left foot support you. Keep for 20 seconds. Now "twist" so that the outer part of your left foot and inner part of your right foot support you. All the while, keep your head, neck back, hips and butt aligned.
Do as many repetitions as you can, at least five in a row on both sides. Divide into sets as you can.
This may sound easy, but it "ain't"!!!
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.
Now, from this position, work your obliques: "Twist" so that the outer part of your right foot and inner part of your left foot support you. Keep for 20 seconds. Now "twist" so that the outer part of your left foot and inner part of your right foot support you. All the while, keep your head, neck back, hips and butt aligned.
Do as many repetitions as you can, at least five in a row on both sides. Divide into sets as you can.
This may sound easy, but it "ain't"!!!
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.
Wednesday, January 20, 2010
Row Upright for Your Obliques
Grab a bar of at least 10 pounds. Use one that gives you a workout but no real pain. Stand with legs shoulder-width apart. Hold the bar with your hands about a foot apart, palm facing down. Pretend you are rowing a boat. You are just standing, not sitting in a boat. Do slowly and steadily for five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Thursday, January 14, 2010
Workout Mistakes
From a LinkedIn email by Jeff Behar:
http://www.linkedin.com/newsArticle?viewDiscussion=&articleID=102521423&gid=99695&trk=EML_anet_nws_c_ttle-dDhOon0JumNFomgJt7dBpSBA
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.
http://www.linkedin.com/newsArticle?viewDiscussion=&articleID=102521423&gid=99695&trk=EML_anet_nws_c_ttle-dDhOon0JumNFomgJt7dBpSBA
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.
Wednesday, January 13, 2010
Push Ups on Bench
Here is another way to vary pectoral muscle fibers used: Do push ups against a bench. this is a "diagonal way" of doing push ups. Be careful your shoulder blades do not come too close together in the back. Keep your back straight. Do five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
New Study on Low-Body Fat
Researchers Manolopoulos , Karpe , and Frayn show how people, especially women, can be healthy with low-body fat, as opposed of course to tummy fat. The study, Gluteofemoral Body Fat as a Determinant of Metabolic Health, can be found in the International Journal of Obesity. They reviewed past adipose tissue studies ad adipose tissue in vivo and in vitro and concluded that an increased gluteofemoral fat mass is associated with a protective lipid and glucose profile, and even a decrease in cardiovascular and metabolic risk. They saw that glucofemoral adipsose tissue is less active than abdominal adipose tissue. For instance, levels of beneficial molecules such as leptin and adiponectin are associated with gluteofemoral fat ad levels of adverse molecules such as inflammatory cytokines are negatively associated with it. They even found that loss of gluteofemoral fat is associated with an increased metabolic and cardiovascular risk.
See http://www.ncbi.nlm.nih.gov/pubmed/20065965 and http://abcnews.go.com/Health/WellnessNews/butt-thigh-fat-make-healthier/story?id=9534982. Accessed on February 21, 2010.
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.
See http://www.ncbi.nlm.nih.gov/pubmed/20065965 and http://abcnews.go.com/Health/WellnessNews/butt-thigh-fat-make-healthier/story?id=9534982. Accessed on February 21, 2010.
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.
Tuesday, January 05, 2010
Take Your Lower Abdominals to the Limit
This is an advanced move. Have someone spot you on a mat before you attempt it on your own. You run the risk to hurt your neck or knees. Hinge back slowly with your abdominal muscles actually pulling you upward so you don't bang down on your knees. Land with your shoulders, not head, first. Then lie on the floor starting with shoulders, chest-ribs-back, lower back, butt-hips and legs.
For an even more advanced move, pretend you are making a back bend with no arms. Again, land with your shoulders first. Proceed as above. You will have to bend slightly to one side (whichever is easiest) and land more on one shoulder for about two seconds in both of these moves (before both shoulders are on the ground).
Do one to three moves and advance to sets if and when 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.
For an even more advanced move, pretend you are making a back bend with no arms. Again, land with your shoulders first. Proceed as above. You will have to bend slightly to one side (whichever is easiest) and land more on one shoulder for about two seconds in both of these moves (before both shoulders are on the ground).
Do one to three moves and advance to sets if and when 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.
Thursday, December 31, 2009
New Lower Abdominal Muscle Machine
This may ahve been aroudn fo ryears; I vaguely remember it. I saw an abdominal msucle machine and a lady at the gym explained to me how to use it. You rest with yoru shoulders and arms lie the usual lmachine where you lift your legs. But in this one, you place yoru feet over a movable bar. With your lower abdmoinal muscles, you "bring" the bar up. You then almost sit on the padded part of the machine. You can bring the pad and bar up to 90 degrees. this is hard. See how many repetitions and sets you can do. Start at five sets of five repetitions, or more if you can!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bar for Back Row
Get a free squat machine bar. It may weigh about 20 pounds. Place it between your legs. Put a weight on one end, hard enough to do a workout. But do not hurt your back. Make sure that the other end is secure. Grab the bar with both hands, one if front of the other. Stand with legs shoulder-width apart. Bend your waist about 45 degrees. Keep your body steady. Exhale and bring the bar about an inch from your chest. Inhale and release it to starting position by extending your arms. Do not lock your elbows. Repeat slowly for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Point Your Toes for Abdominal Muscle Strength
Stand with legs shoulder-width apart, back straight, head pulled toward the sky. Point your right foot about a foot forward and bring it back to center.
As you do this, make sure the movement originates in your abdominal muscles, especially the lower ones, and point forward. Exhale. Inhale when you bring the leg back. Do this slowly for four sets of ten repetitions for each leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
As you do this, make sure the movement originates in your abdominal muscles, especially the lower ones, and point forward. Exhale. Inhale when you bring the leg back. Do this slowly for four sets of ten repetitions for each leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Focus
I have a lot of energy. A dance director told me to focus when I do each move. Sometimes I find this hard. But if you focus on even a pointe and visualize how your body anatomy is moving, you will be stronger and move better, correctly. You can visualize and focus on health, being trimmer, or whatever your goals. Be in the moment and focus, like a surgeon.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Tuesday, December 29, 2009
Swiss Ball Obliques
Lie down on the floor. Lift your legs and have your knees bent at 90 degrees. Place a Swiss ball between your knees. Move your knees from the floor to your right slowly to the floor on your left. Do five sets of 10 repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Thursday, December 17, 2009
Should the Government Decide What You Eat?
I believe in freedom, yet also in a strong government: If not for our government bailing out big companies now, where would we be? Perhaps some in the government may want to do good for others, when they can be making more money in the private sector. Taxes are important. Perhaps the government should tax sugary soda,and other food. It may prevent people from eating so much of it and save in health care costs later. What do you think?
Here is a link: http://www.economist.com/debate/overview/159&sa_campaign=debateseries/debate36/events/hp/panel/?source=hpevents
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Here is a link: http://www.economist.com/debate/overview/159&sa_campaign=debateseries/debate36/events/hp/panel/?source=hpevents
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Wednesday, December 16, 2009
Dental Care and C-Reactive Protein
Recently I was reminded of the importance of our gum health to our overall health. I went to regular dental checkups and brush and floss my teeth several times a day, carrying toothpaste and floss in my purse. I did not think I needed to pay for special cleanings two times a year. This has cost me, in more ways than one.
My periodontist told me about -reactive proteins and how bacteria under your gums can contribute to heart and cardiovascular disease. See this link, and also the embedded link on the article in the New England Journal of Medicine.
Do not forget to brush, floss and use mouthwash, and go to regular dental and periodontal visits! You must see a dentist two times a year and ask if they would refer you to a periodontist if needed.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
My periodontist told me about -reactive proteins and how bacteria under your gums can contribute to heart and cardiovascular disease. See this link, and also the embedded link on the article in the New England Journal of Medicine.
Do not forget to brush, floss and use mouthwash, and go to regular dental and periodontal visits! You must see a dentist two times a year and ask if they would refer you to a periodontist if needed.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Monday, December 14, 2009
Use the Cable Machine for Chest and Rear Deltoids
Repeat the previous blog post's position and stance. But keep your rams straight. Do not lock your elbows. Instead of concentrating on starting with your arms apart and bringing them together for your pectoral muscles, start with them close together. Do not cross them. Now slowing separate your arms in an outward motion. You are working on your pectoral muscles and rear deltoids. Repeat for five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Cables for Triceps
USe a weight that gives you a good workout and is doable. Grasp handles on the cable rack machine. Crisscross your forearms and cables so that your right arm works with the left handle and the left arm works with the right handle. Stand with legs shoulder-width apart and knees slightly bent. Bend your arms 90 degrees and straighten them. This works your triceps. Keep your body and upper arms steady. Repeat for five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Saturday, December 12, 2009
Use a Weight and Twist for Abdominal Muscles
For your rectus abdominus and oblique muscles: Use a 45-lb weight. Grasp it with each hand at opposite sides. Twist to the right and perform a situp.When you come up to starting position, move the weight to the front of your chest. Now twist to the left and go down for a situp. Perform four sets of ten repetitions. Use a weight that gives a good workout and is doable for you.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Throw a Ball
Here is an exercise for the pectoral and abdominal muscles:
Get a partner and throw a medicine ball. Use a weight that is a challenge and doable for four sets of ten repetitions at least. Once you catch the ball, perform a situp with the ball held in front of your chest. When your partner catches the ball, he or she does the same.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Get a partner and throw a medicine ball. Use a weight that is a challenge and doable for four sets of ten repetitions at least. Once you catch the ball, perform a situp with the ball held in front of your chest. When your partner catches the ball, he or she does the same.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, December 10, 2009
Throw Your Weight Around
How's this for interval and plyometrics training: Last night I attended a class by a Martha Graham apprentice and fellow student where we threw our weight around in a choreographed yet free way. Try leaning to one side whether you are lying down, sitting or standing until the pull of your own weight brings you down. Allow yourself to fall lower or to the floor and then push in another direction until the same thing happens. If you do this from a jumping to standing, then sitting, then laying down pose and then BACK UP AGAIN IN THE SAME SEQUENCE, this is a work out that gets into advanced work. Try it! Choreograph your own routine! You may need to take a nap later!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Hamstrings Variation on December 7 Exercise
Repeat while bending your knees 90 degrees. This works your hamstrings.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Tuesday, December 08, 2009
Pectoral Muscle Exercise Variation
Find a machine, such as the Freedom Trainer, with two ropes where you can attach handles at the end. Slip a barbell through them, with a weight that is doable and yet a challenge. Grab the barbell with hands shoulder-width apart. "Stand" diagonally with your body straight, at a 45-degree angle, and pull the barbell toward you. Hold the barbell steady. Pull yourself toward the barbell. Do four sets of ten repetitions. This is easier for men. Women at first may be able to do four sets of five repetitions.
This is essentially a variation on a bench press or pull up. You are doing it diagonally, which works different muscle fibers.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
This is essentially a variation on a bench press or pull up. You are doing it diagonally, which works different muscle fibers.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Monday, December 07, 2009
Belly Down Gluteus Maximus and Leg Exercise
Lie down on your belly. Relax the upper half of your body. Do what's comfortable with your arms. Just keep your skull and spine aligned.
Keep your legs straight. Turn them so that the soles of your feet face each other. Point your feet. Lift your legs. Flex your feet. Slowly let down your legs. Repeat for five sets of ten repetitions, with each repetition including the pointed and flexed positions.
Advanced level: When you let your legs down, do so until they are about an inch off the floor, not all the way to the floor. Then raise them again.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Keep your legs straight. Turn them so that the soles of your feet face each other. Point your feet. Lift your legs. Flex your feet. Slowly let down your legs. Repeat for five sets of ten repetitions, with each repetition including the pointed and flexed positions.
Advanced level: When you let your legs down, do so until they are about an inch off the floor, not all the way to the floor. Then raise them again.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, December 01, 2009
Simple Lower Back Exercise
Lie down on a mat on your belly. Have your arms straight in front of you and legs straight behind you. Simultaneously lift your arms and legs at the same time. Return to the starting position. Do Four sets of ten repetitions slowly. Stretch before and after the exercise: Hug your knees for five to ten seconds.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Use a Step for Abductors and Hips
You ahve no doubt seen soemone do this simpole move at the gym. Get a step, or up to three, and put one foot on it and the other on the gorund. Keep the knee of the leg on the step(s) slightly bent. Step on and off the step with the other leg. Do for five sets of ten repetitions. Go to the other end of the steps) and switch legs.
The more the steps, the harder the exercise. If you want to make it even harder, grab free weights, and rest one on the moving leg (while holding it).
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
The more the steps, the harder the exercise. If you want to make it even harder, grab free weights, and rest one on the moving leg (while holding it).
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Saturday, November 21, 2009
Great Web Site on B Vitamins
This came through from a fintess group LinkedIn person. I did not review it all: http://www.linkedin.com/news?viewArticle=&articleID=84412611&gid=99695&articleURL=http%3A%2F%2Frd%2Ehowstuffworks%2Ecom%2Fgo%3Fmkcpgn%3Dst1%26url%3Dhttp%3A%2F%2Frecipes%2Ehowstuffworks%2Ecom%2Fvitamin-b1%2Ehtm&urlhash=m5vo&trk=news_discuss
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Sunday, October 25, 2009
Abdominal Exercise with Rope
I saw people at the gym yesterday doing an abdominal exercise that I had not thought about, and I told them that I'd "steal" it for my blog.
Lie down in front of the cable machine. Your face and belly are up. You can make the exercise harder by putting mats beneath your buttocks o you have a bigger distance when you do your sit-up. use a weight that will give you a workout but will not have you feel big pain. Use the thick black rope as the attachment. Pull the rope so that either hand grasping it is next to each ear. Keep your chin up, and neck and shoulders relaxed as with an abdominal crunch. now do a sit-up, coming straight up to your knees. Repeat for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Lie down in front of the cable machine. Your face and belly are up. You can make the exercise harder by putting mats beneath your buttocks o you have a bigger distance when you do your sit-up. use a weight that will give you a workout but will not have you feel big pain. Use the thick black rope as the attachment. Pull the rope so that either hand grasping it is next to each ear. Keep your chin up, and neck and shoulders relaxed as with an abdominal crunch. now do a sit-up, coming straight up to your knees. Repeat for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Peter Ubel's book Free Market Madness
At a Harvard University Connected Health Meeting recently, I met Dr. Peer Ubel, author of Free Market Madness: Why Human Nature Is at Odds with Economics--and Why It Matters. I spoke to him and he is fascinating. He is a physician and expert on human behavior. He stressed that many people who should watch their weight eat fattening food because of its low cost.
I have not read the book yet. He is for taxing sugary sodas and junk food. I believe you an eat a little of what you want if you are in touch with your body, also eat healthy food and exercise, but I can be okay with a little taxation of "junk food". I admit I smoke a little and the price in New York city keeps me form buying cigarettes all the time. I am also for healthier lunch options for children in school.
Another scientist at the event pointed out how it is much cheaper to buy a hamburger than to get a healthy salad. That is true in this city: even McDonald's is expensive, at about $7.00 for a meal, and a salad, especially one with chicken or fish, can cost $7.00 to $15.00 at a simple food cafeteria. Dr. Nicholas A. Christakis, Md, PhD, spoke about how social networks influence obesity: You are more likely to be obese if it is acceptable by those around you. He wrote Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives.
One hypothesis I have is that if most images of women on fitness and fashion magazines were not very thin and muscular, and some more curves were shown, many women would not give up on dieting and be obese. He agreed, and thought that some images are anorexic.
I plan to read Dr. Ubel's book.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I have not read the book yet. He is for taxing sugary sodas and junk food. I believe you an eat a little of what you want if you are in touch with your body, also eat healthy food and exercise, but I can be okay with a little taxation of "junk food". I admit I smoke a little and the price in New York city keeps me form buying cigarettes all the time. I am also for healthier lunch options for children in school.
Another scientist at the event pointed out how it is much cheaper to buy a hamburger than to get a healthy salad. That is true in this city: even McDonald's is expensive, at about $7.00 for a meal, and a salad, especially one with chicken or fish, can cost $7.00 to $15.00 at a simple food cafeteria. Dr. Nicholas A. Christakis, Md, PhD, spoke about how social networks influence obesity: You are more likely to be obese if it is acceptable by those around you. He wrote Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives.
One hypothesis I have is that if most images of women on fitness and fashion magazines were not very thin and muscular, and some more curves were shown, many women would not give up on dieting and be obese. He agreed, and thought that some images are anorexic.
I plan to read Dr. Ubel's book.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, September 17, 2009
Rope Machine
I saw a young kid at the CW Post Pratt Center gym today using a rope machine. He pulled on a thick black rope. He could adjust the resistance. As with all machines, too little resistance would have you using momentum, while too much resistance would have you go too slowly for any kind of cardiovascular burn. This machine uses the shoulder, chest and back muscles. Abdominal muscles are mostly secondary movers and stabilizers.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Friday, August 21, 2009
Bar for Rear Deltoids
I cannot believe I did not post this years ago! I saw it in an aerobics class today at a New York Sports Club. Grab a bar with a weight that will give you a workout and no pain. Bars(not barbells) come in eight, 12, 16, 18, or 22 pounds, usually. Keep it behind your waist, holding it with the palms of your hands facing back. Stand with legs shoulder-width apart. Relax your shoulders. Your knees ares slightly bent for balance. Bring the bar up with both arms about two inches away from your hips. Go back to starting position. Repeat for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Tuesday, August 18, 2009
Simple, Effective Core Exercise
You can do this while a) sitting on the floor with legs crossed before you; b) sitting with legs straight before you; or c) sitting on the floor with legs open in "second position", as they say in dance. Your arms are relaxed, folded before you or on your sides, hands on the floor. Keep your head and spine aligned and back straight. Inhale. Exhale and bring your core as close to the floor as you can, your head and spine aligned and spine long. Inhale and go back up to starting position. Do five sets of ten repetitions slowly.
You can add a twist to the right ad then to the left each time you return to the starting position. You exhale on each side, and inhale in the middle position.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
You can add a twist to the right ad then to the left each time you return to the starting position. You exhale on each side, and inhale in the middle position.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Saturday, August 15, 2009
Gyrokinesis
I have been taking Martha Graham modern dance classes on and off for two years. I know I have to loosen up my hips, so that I can raise my leg higher and hold it longer in different directions. There is always another level to reach. As I posted in earlier posts years ago, just put in what is missing, without beating yourself up that you are not good enough. It is a spiritual experience to know that you are excellent and just bring it up to the next level.
I know I have not been taking my own advice stretching more, as flexibility is one of the major components of fitness. I need to increase my hamstrings', and as I found out today, calves' flexibility. I can just stretch every morning or night, and in front of the television -- easy! As I also knew, I need to work out my lower back more to balance how much I work out my abdominal muscles at the gym and with the Martha Graham technique.
Gyrokinesis can be done on the mat, as I did today, or on machines. It is like Pilates in that it strengthens the core. But it concentrates more on the spine, and seems to engage more movement. The mat movements are similar to Graham ones. I tried out two machines. Rotator cuffs and the pelvis ball and socket joint are used a lot. The machines include ropes and weight. Where I went, in SoHo in Manhattan, machine lessons are $75.00 an hour. I thought that I will use ankle weights and do leg circles to loosen up and strengthen those pelvis joints!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I know I have not been taking my own advice stretching more, as flexibility is one of the major components of fitness. I need to increase my hamstrings', and as I found out today, calves' flexibility. I can just stretch every morning or night, and in front of the television -- easy! As I also knew, I need to work out my lower back more to balance how much I work out my abdominal muscles at the gym and with the Martha Graham technique.
Gyrokinesis can be done on the mat, as I did today, or on machines. It is like Pilates in that it strengthens the core. But it concentrates more on the spine, and seems to engage more movement. The mat movements are similar to Graham ones. I tried out two machines. Rotator cuffs and the pelvis ball and socket joint are used a lot. The machines include ropes and weight. Where I went, in SoHo in Manhattan, machine lessons are $75.00 an hour. I thought that I will use ankle weights and do leg circles to loosen up and strengthen those pelvis joints!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Rockefeller University Study on Ghrelin Hormone
Scientists at Columbia and Rockefeller Universities identified cells that time the release of a hormone that makes animals anticipate food and eat even if not hungry. This has implications for the treatment of obesity and is the culmination of decades-old research.
Rae Silver, head of the Laboratory of Neurobiology ad Behavior at Columbia University ad Helene L. and Mark N. Kaplan Professor at Barnard College, Joseph LeSauter, senior scientist at Barnard and Donald W. Pfaff, at Rockefeller University show that these cells release the hormone ghrelin that “tells” the brain to eat. The hormone is controlled by circadian rhythms set my mealtime patterns. Research was done on mice.
The anticipation of food is synchronized wit metabolic cycles. Ghrelin triggers food-seeking behavior. Mice that lacked ghrelin receptor foraged for food later and less often than those that had it. The studies had shown that people given ghrelin were voracious. Pfaff said that if you eat all the time, ghrelin levels will not be well-controlled, so it is best to eat at regular intervals. Ghrelin is the only known natural appetite stimulant made outside the brain. It is a promising target for drug developers. Most appetite drugs focus on satiety.
I believe that for most, exercise and diet works, and you do not need drugs. This is interesting, because ewe can see how individual genes, which may different for ghrelin and ghrelin receptor abundance, and eating patterns, which can be changed, influence obesity.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Rae Silver, head of the Laboratory of Neurobiology ad Behavior at Columbia University ad Helene L. and Mark N. Kaplan Professor at Barnard College, Joseph LeSauter, senior scientist at Barnard and Donald W. Pfaff, at Rockefeller University show that these cells release the hormone ghrelin that “tells” the brain to eat. The hormone is controlled by circadian rhythms set my mealtime patterns. Research was done on mice.
The anticipation of food is synchronized wit metabolic cycles. Ghrelin triggers food-seeking behavior. Mice that lacked ghrelin receptor foraged for food later and less often than those that had it. The studies had shown that people given ghrelin were voracious. Pfaff said that if you eat all the time, ghrelin levels will not be well-controlled, so it is best to eat at regular intervals. Ghrelin is the only known natural appetite stimulant made outside the brain. It is a promising target for drug developers. Most appetite drugs focus on satiety.
I believe that for most, exercise and diet works, and you do not need drugs. This is interesting, because ewe can see how individual genes, which may different for ghrelin and ghrelin receptor abundance, and eating patterns, which can be changed, influence obesity.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, August 13, 2009
Swiss Ball: Two Hamstrings Exercises
Reverse bridge:
Lie down on your back with a medium-size Swiss ball below your ankles. Your knees are 90 degrees. Push the ball away and toward you, back to the starting position. Do five sets of ten repetitions.
Reverse Leg Curl:
Do the above with your hips not touching the floor for the whole motion.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Lie down on your back with a medium-size Swiss ball below your ankles. Your knees are 90 degrees. Push the ball away and toward you, back to the starting position. Do five sets of ten repetitions.
Reverse Leg Curl:
Do the above with your hips not touching the floor for the whole motion.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Swiss Ball: Hamstrings
Get a medium-sized Swiss ball and place the small of your back on it. Your feet are on the floor, legs at a smaller than 90-degree angle. Relax your arms and upper body. Lift your thighs by straightening your legs. Your back will move back over the Swiss ball. Balance and keep it behind you back. You will notice that you are using your hamstrings. Your knee angle is now over 90 degrees. Do five sets of ten repetitions. Get some water. you may be dizzy. ;)
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Cable: Pectoralis Major Move
Place the hook where you can attache a handle to the cable to the uppermost or one of the highest holes. Stand with legs shoulder-width apart and grab the handle with your right hand. Bring the handle (and thus cable) across your chest and then your hip to the lower part of your left hip. Do four sets of ten repetitions. Repeat with the right hand. This exercise may use slightly different pectoralis major muscle fibers than the one on the previous blog post.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Cable: Pectoralis Major and Anterior Deltoid Move
Go to the cable machine. Put the hook to connect the handle (not sure of the name!) at the bottom-most hole. Put a handle on the hook. Stand with legs shoulder-width apart. With your right leg close to the cable, grab the handle and bring it in one smooth motion from your right leg across your hip, across your chest, to your left shoulder. Go back to the starting position without locking your elbow. Do four sets of ten repetitions.Turn around and repeat with the next arm. This time, bring your left hand across our hip and chest to your right shoulder.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Swiss Ball: Abductors
Here is a fun, subtle way to target various leg abductor muscle fibers:
Get a medium-sized Swiss ball and place it between your hip and leg, between you and the wall. Stand with legs shoulder-width apart. Squeeze your leg against the Swiss ball, which is squeezed against the wall. Repeat for ten sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Get a medium-sized Swiss ball and place it between your hip and leg, between you and the wall. Stand with legs shoulder-width apart. Squeeze your leg against the Swiss ball, which is squeezed against the wall. Repeat for ten sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Book Fat History by Peter Stearns, historian
I ran into this book by the Law of Attraction or as it says in the Bible, "Ask and you shall receive." Peter Stearns is a historian who believes that morality, fashion, religion and media have all influenced pressure to be very thin and a disgust or hate in fat. He compares attitudes and fat trends in the United States and France. While images are getting thinner, people in both countries, especially in the United States, are getting fatter. Children in the United States are heavier than those in France. Fat is a morality issue in the United States. In France it is mostly an aesthetic issue. They eat slower with smaller portions. They don’t snack as much.
As sexuality opened up and women had fewer children, he writes, Americans needed something else to judge people on...and that was weight. If you are fat, you are irresponsible and have no self-discipline.
I can see both sides. There are clearly too many heavy people in the Unites States. At the same time, I think we need more images, especially of women, that have some fat. Health magazine covers don't only need to show women with very little body fat. Models don't need to all be very tall and thin, or heavy when it comes to plus size. What happened to all the medium-size fit people? Perhaps people think they will never meet a very skinny standard and give up diet and exercise. Perhaps most people don’t want to be very thin.
Obese people should not be judged too heavily either. Others that are thin may have a drinking problem, or may not be able to work or study with discipline, etc. We cannot assume we know everything about someone based on weight. Perhaps there is a backlash like what teenagers experience: “You can’t make me”, etc. If we have compassion for overweight people and for ourselves if we are overweight, and set goals that we are committed to without applying so much significance like a whole character judgment if we reach them or reach them quickly, we will actually help others , happy ourselves, and reach our goals.
I believe that, for most, being too thin or heavy does not work. A balance of "thin", fat and muscle is best for most. If you have any questions about the book, let me know. I may write more at another time.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
As sexuality opened up and women had fewer children, he writes, Americans needed something else to judge people on...and that was weight. If you are fat, you are irresponsible and have no self-discipline.
I can see both sides. There are clearly too many heavy people in the Unites States. At the same time, I think we need more images, especially of women, that have some fat. Health magazine covers don't only need to show women with very little body fat. Models don't need to all be very tall and thin, or heavy when it comes to plus size. What happened to all the medium-size fit people? Perhaps people think they will never meet a very skinny standard and give up diet and exercise. Perhaps most people don’t want to be very thin.
Obese people should not be judged too heavily either. Others that are thin may have a drinking problem, or may not be able to work or study with discipline, etc. We cannot assume we know everything about someone based on weight. Perhaps there is a backlash like what teenagers experience: “You can’t make me”, etc. If we have compassion for overweight people and for ourselves if we are overweight, and set goals that we are committed to without applying so much significance like a whole character judgment if we reach them or reach them quickly, we will actually help others , happy ourselves, and reach our goals.
I believe that, for most, being too thin or heavy does not work. A balance of "thin", fat and muscle is best for most. If you have any questions about the book, let me know. I may write more at another time.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, July 02, 2009
You can hire me as a trainer online.
Go to FitOrbit.com. You would get daily routines and diet plans, and we'd communicate via email.
Saturday, June 27, 2009
My Fitness Video
Check it out on You Tube http://www.youtube.com/watch?v=UGHNbrlefAE !!!
I give the basics on abdominal crunches, lower abdominal leg raises and oblique exercises.
I give the basics on abdominal crunches, lower abdominal leg raises and oblique exercises.
Quick Diet Tips
This was emailed from one of my LinkedIn fitness groups:
http://www.linkedin.com/news?viewArticle=&articleID=44201371&gid=134566&articleURL
=http%3A%2F%2Fwww%2Emyyogaonline%2Ecom%2Fblog%2F2009%2F06%2F17%2F5-quick-eating-tips
-for-weight-loss%2F&urlhash=x5hB&trk=news_discuss
Disclaimer: I am not the author of this article. Consult a physician before dieting and exercising.
Check out my book PocketGuide to Fitness: All You Need to Know to Start Working Out Effectively at www.Authorhouse.com and www.Amazon.com.
http://www.linkedin.com/news?viewArticle=&articleID=44201371&gid=134566&articleURL
=http%3A%2F%2Fwww%2Emyyogaonline%2Ecom%2Fblog%2F2009%2F06%2F17%2F5-quick-eating-tips
-for-weight-loss%2F&urlhash=x5hB&trk=news_discuss
Disclaimer: I am not the author of this article. Consult a physician before dieting and exercising.
Check out my book PocketGuide to Fitness: All You Need to Know to Start Working Out Effectively at www.Authorhouse.com and www.Amazon.com.
Wednesday, June 24, 2009
Obliques: Wedge and Step
Ouch!
Put your right elbow and forearm on the floor. Put your legs on a step or two, according to ability. (Two steps are harder than one step.) You can put one ankle on top of another or cross them. The latter is the easier position. Raise yourself in a wedge with your head, neck and back straight. Raise your right leg, which should be the leg closer to the floor, two or so inches in front of your left leg, which is still resting on the step. Repeat as many times as you can. Breath out when you raise your leg. Turn around and repeat, raising your left leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Put your right elbow and forearm on the floor. Put your legs on a step or two, according to ability. (Two steps are harder than one step.) You can put one ankle on top of another or cross them. The latter is the easier position. Raise yourself in a wedge with your head, neck and back straight. Raise your right leg, which should be the leg closer to the floor, two or so inches in front of your left leg, which is still resting on the step. Repeat as many times as you can. Breath out when you raise your leg. Turn around and repeat, raising your left leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, June 23, 2009
Food or Fat for Thought
Here's another article sent from a doctor on LinkedIn. Note: This article does not represent my views.
Link: http://www.linkedin.com/news?viewArticle=&articleID=45180907&gid=1898242&article
URL=http%3A%2F%2Fwww%2Eodemagazine%2Ecom%2Fdoc%2F64%2Ffat-is-where-its-at%3Futm_source%3
DOde%2BNewsletters%26utm_campaign%3D23a9210afc-Weekly_Newsletter_061709%26utm_medium%3Demail
&urlhash=4PSM&trk=news_discuss
I do agree that there is a fat phobia among people. As a scientist, I would say there is a case for good or bad fat.
I also think, as was written in an early post on fat, that one can experiment, follow their intuition and read up with their bodies to see what works for them. Do not forget that mind to an extent for each person is over matter: If you think what you eat will be good or bad for you, it may well be!
Link: http://www.linkedin.com/news?viewArticle=&articleID=45180907&gid=1898242&article
URL=http%3A%2F%2Fwww%2Eodemagazine%2Ecom%2Fdoc%2F64%2Ffat-is-where-its-at%3Futm_source%3
DOde%2BNewsletters%26utm_campaign%3D23a9210afc-Weekly_Newsletter_061709%26utm_medium%3Demail
&urlhash=4PSM&trk=news_discuss
I do agree that there is a fat phobia among people. As a scientist, I would say there is a case for good or bad fat.
I also think, as was written in an early post on fat, that one can experiment, follow their intuition and read up with their bodies to see what works for them. Do not forget that mind to an extent for each person is over matter: If you think what you eat will be good or bad for you, it may well be!
Body Building Article: Signs Your Workout Is Weak
I received this from a LinkedIn contact: Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Friday, June 19, 2009
Swiss Ball Stir and Abdominal Muscles
In an article in today's New York Times, it was written that abdominal crunches are bad for the spine. If you do them as I have described in an earlier blog post that you can find by searching, your spine will be [mostly] straight and you do not have to worry about hurting it. However, I did find the information in this article
http://well.blogs.nytimes.com/2009/06/17/core-myths/#comments useful, and I loved a Swiss Ball exercise.
Here it is:
Place your forearms and elbows on a Swiss Ball. Your body is straight behind you and steady yourself on the balls of your feet. Now stir the Swiss Ball clockwise and then counterclockwise. Do it each way for 2.5 minutes. Rest. Repeat until you cannot do it anymore. Then stand up and reach up to stretch your abdominal muscles. Lie down and hug your knees to stretch your lower back. You will find that I added some variation and stretching to the exercise.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
http://well.blogs.nytimes.com/2009/06/17/core-myths/#comments useful, and I loved a Swiss Ball exercise.
Here it is:
Place your forearms and elbows on a Swiss Ball. Your body is straight behind you and steady yourself on the balls of your feet. Now stir the Swiss Ball clockwise and then counterclockwise. Do it each way for 2.5 minutes. Rest. Repeat until you cannot do it anymore. Then stand up and reach up to stretch your abdominal muscles. Lie down and hug your knees to stretch your lower back. You will find that I added some variation and stretching to the exercise.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Wednesday, June 17, 2009
Abdominal Circles
Sit on the floor and lean back on your elbows. Raise your legs bout half a foot from the floor. Do clockwise circles about a foot in diameter, both legs together or one at a time. Do four sets of ten repetitions. Repeat in a counterclockwise fashion.
If you can, raise or lower your legs an inch and repeat the above. Make sure each leg does circles in each direction. If you can, do this in both subsequent positions: with your legs higher and lower than the first position.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
If you can, raise or lower your legs an inch and repeat the above. Make sure each leg does circles in each direction. If you can, do this in both subsequent positions: with your legs higher and lower than the first position.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, June 02, 2009
Complexes Exercise Training
I was sent this via LinkedIn as well. I would not do this more than once a week four weeks straight. But it seems like a good way to get off a plateau. (See earlier post on plateaus by searching for it.) See http://www.linkedin.com/news?actionBar=&sik=1243962836233&aIdx=0&articleID=36576529.
Check out PocketGuide to Fitness at www.louizapatsis.com, www.authorhouse.com, www.amazon.com and www.bn.com.
Disclaimer: I am a not a medical professional and have not done or supervised a complex workout.
Check out PocketGuide to Fitness at www.louizapatsis.com, www.authorhouse.com, www.amazon.com and www.bn.com.
Disclaimer: I am a not a medical professional and have not done or supervised a complex workout.
Set Point and Metabolism
I was forwarded this article from someone on LinkedIn. It is about set point: How you are programmed by genetics to have a certain metabolism and be within a certain weight range. This makes sense. The article is by a doctor. You can alter your metabolism by getting off a plateau, as with interval training, and intention. I have not researched set point. Perhaps you can do your own research.
By the way, you can find me on MySpace, Facebook, LinkedIn, and Twitter!
By the way, you can find me on MySpace, Facebook, LinkedIn, and Twitter!
Thursday, May 21, 2009
Lower Abdominal Exercise on Flat Bench
Lie down on flat bench so that your hips are on the edge. You can hold on to the bottom of the bench with your hands around where your hips are. With bended knees, lower your feet to the floor and then bring your legs up, 90 degrees, until your knees are over your hips. For a harder exercise, do this with straight legs. Do five sets of ten repetitions. This is a good lower abdominal muscle exercise, and works slightly different muscle fibers than other lower abdominal exercises.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Friday, May 08, 2009
Bosu Ball: Body Lift for Core Muscles
I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.
(Curved part up) Lie down with your belly at the center of the dome. Extend your arms straight in front of you and your legs straight behind you. keep your head, neck and back aligned. Lift your arms and legs up. Do four sets of ten repetitions. For added difficulty and to also work your obliques, when you lift, tough your opposite hand to the opposite foot. You will have to bend your leg here. Do four sets of ten repetitions on each side.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
(Curved part up) Lie down with your belly at the center of the dome. Extend your arms straight in front of you and your legs straight behind you. keep your head, neck and back aligned. Lift your arms and legs up. Do four sets of ten repetitions. For added difficulty and to also work your obliques, when you lift, tough your opposite hand to the opposite foot. You will have to bend your leg here. Do four sets of ten repetitions on each side.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bosu Ball: Opposite Arm/Leg Raise with Knee Pull
I came upon anowner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.
This exercise works your core abdominal and back muscles, and then your gluteus minimus and maximus and leg muscles.
(Curved part up) Kneel with one knee centered on top of the dome and hands on the floor under you. Lift opposite arm and leg straight out. Do four sets of 10 repetitions and repeat for the other arm and leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
This exercise works your core abdominal and back muscles, and then your gluteus minimus and maximus and leg muscles.
(Curved part up) Kneel with one knee centered on top of the dome and hands on the floor under you. Lift opposite arm and leg straight out. Do four sets of 10 repetitions and repeat for the other arm and leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bosu Ball: Push Ups
I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.
Put the cured part of the ball on the floor. Have your hand grasp the handles. perform a push up. Then straighten your arms and come back to starting position. then tilt the Bosu Ball to one side, allowing the body to tilt. If you bend your knees to the floor, the exercise is easier. Try to do 10 repetitions. Work your way up for four sets of 10 repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Put the cured part of the ball on the floor. Have your hand grasp the handles. perform a push up. Then straighten your arms and come back to starting position. then tilt the Bosu Ball to one side, allowing the body to tilt. If you bend your knees to the floor, the exercise is easier. Try to do 10 repetitions. Work your way up for four sets of 10 repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bosu Ball: Abdominal Exercises
I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.
(Curved part up) Center yourself at the center of the Bosu Ball with your gluteus maximus. Keep your legs at a Pilates plank position with knees at 90 degrees and shins straight. Do four sets of 10 repetitions of abdominal crunches. A more advanced movement is bringing your legs in at the same time to work your lower abdominal muscles too.
You can also perform four sets of 10 repetitions of the oblique exercises (see older post). Place your hands behind your head and keep your elbows "open". Reach the opposite elbows to the opposite knee (while slightly bringing your knee "up"). Alternatively for the obliques, lie sideways on the curved part of the Bosu Ball. Placing one leg over the other, crossing at the knee, makes it easier. Place your crossed arms in front of your waist. Stretch out and from this position, slowly lift the torso and flex to the side. Do four sets of 10 repetitions, then repeat for the other side.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
(Curved part up) Center yourself at the center of the Bosu Ball with your gluteus maximus. Keep your legs at a Pilates plank position with knees at 90 degrees and shins straight. Do four sets of 10 repetitions of abdominal crunches. A more advanced movement is bringing your legs in at the same time to work your lower abdominal muscles too.
You can also perform four sets of 10 repetitions of the oblique exercises (see older post). Place your hands behind your head and keep your elbows "open". Reach the opposite elbows to the opposite knee (while slightly bringing your knee "up"). Alternatively for the obliques, lie sideways on the curved part of the Bosu Ball. Placing one leg over the other, crossing at the knee, makes it easier. Place your crossed arms in front of your waist. Stretch out and from this position, slowly lift the torso and flex to the side. Do four sets of 10 repetitions, then repeat for the other side.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bosu Ball: Lift One Leg
I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the ball facing up or down.
(Curved part up) Place one foot at the center of the Bosu Ball. Bring the other foot to the center to get balance, then extend it forward or sideways or backward. use your arms where you can achieve balance. Do 10 to 60 seconds of bringing the non-centered leg up in one of the three directions. Repeat for the other leg and/or other directions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
(Curved part up) Place one foot at the center of the Bosu Ball. Bring the other foot to the center to get balance, then extend it forward or sideways or backward. use your arms where you can achieve balance. Do 10 to 60 seconds of bringing the non-centered leg up in one of the three directions. Repeat for the other leg and/or other directions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Bosu Ball: Balance
I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the Bosu Ballon the floor or facing up.
(Curved part facing down)Balance: Leap onto the Bosu ball with one foot to its middle. Bring the other foot aboard right next to the first one. Repeat for 20 repetitions on each side. Do 30 seconds of alternating leg compressions 9with both feet on the Bosu ball). Then repeat the jumps with the other leg.
(Curved part facing down) Side Squat: Place both feet at the center of the Bosu ball. Perform a jumping squat (plyometrics, and then twist to one side with your hands reaching for that side's knee. Perform 20 repetitions, then do the same for the other side.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
(Curved part facing down)Balance: Leap onto the Bosu ball with one foot to its middle. Bring the other foot aboard right next to the first one. Repeat for 20 repetitions on each side. Do 30 seconds of alternating leg compressions 9with both feet on the Bosu ball). Then repeat the jumps with the other leg.
(Curved part facing down) Side Squat: Place both feet at the center of the Bosu ball. Perform a jumping squat (plyometrics, and then twist to one side with your hands reaching for that side's knee. Perform 20 repetitions, then do the same for the other side.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, May 05, 2009
Swiss Half Ball or Bosu Ball
Have you seen those "Swiss half balls" or Bosu balls? They are used for balance. Place your feet on the inflated side. They can be about four inches apart. Small muscle fibers in your core muscles of the abdomen and back will be triggered for balance. You can do arms exercises such as biceps curls while improving your balance and training your core muscles. If you do the same exercises with the flat part of the Bosu ball on top, it is even harder. The same holds true for push-ups. Little shoulder muscle fibers will be used that would not be used or used as much without the Bosu ball.
To use if further to improve balance, use either side for ballet moves such as raising one leg at a time to the front, side, diagonally or back.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
To use if further to improve balance, use either side for ballet moves such as raising one leg at a time to the front, side, diagonally or back.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, April 30, 2009
Abdominal Muscles: Wedge and Medicine Ball or Bar
You may have seen wedges at a gym. See my prior two posts. Lie down on a wedge with your head on the lower level of a "wedge". You may want to use a towel so you won't be on the floor. Use a medicine ball or bar at a weight that works you out, yet you are able to do. With your head, neck and back aligned in a straight fashion, holding the medicine ball or bar with arms straight over your head, come up for a sit up until your chest is about half a foot from your knees. Repeat for four sets of ten repetitions. If you are a beginner with this exercise, hold the medicine ball or bar with bent arms between your ribcage and your belly button.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Friday, April 24, 2009
Body Plank - Abdominal Exercises
This is used in Pilates classes. Face down and support yourself on your forearms and knees. Keep your head, neck and back aligned. Now lift your knees off the floor and go onto the toes and balls of your feet. Keep your head, neck and back aligned.
1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.
2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.
2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each leg.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Saturday, April 11, 2009
Web site with Health Information and Supplements
I do not take supplements and believe that if one eats a well-balanced diet and exercises regularly, one does not need them. Exceptions can occur at different points in one's life, or if one is pregnant, sick or a senior.
I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."
This sounds good. Check it out.
Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.
I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."
This sounds good. Check it out.
Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.
Some Self-Defense Moves
I attended a free self-defense class.
Here are some tips:
1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.
Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Here are some tips:
1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.
Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Hamstrings and Couch
If you have a strong couch, and are fit and confident, try this.
Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, March 05, 2009
Is It You?
How do you want to look? Do you want to look like you did years ago? Do you want to look like a person in a magazine? Do you want to look like a bodybuilder?
I previous blog posts, I wrote about ogenetics is a determiner of how you will look, no matter how much you work out, and how to be happy with how you look through the process. It is important to envision how you want to look while liking where you are.
Have you ever gone into a department store and seen an outfit that is wonderful, creative, and sexy, but just not you? You are certain it would look great your friend, but you will pass. Another's look may not be right for you. As you see your body change, you will see what feels and looks good for you. Let it flow and intend together. It is a yin yang balance, as is everything.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I previous blog posts, I wrote about ogenetics is a determiner of how you will look, no matter how much you work out, and how to be happy with how you look through the process. It is important to envision how you want to look while liking where you are.
Have you ever gone into a department store and seen an outfit that is wonderful, creative, and sexy, but just not you? You are certain it would look great your friend, but you will pass. Another's look may not be right for you. As you see your body change, you will see what feels and looks good for you. Let it flow and intend together. It is a yin yang balance, as is everything.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Monday, March 02, 2009
Variation on Abdominal Plank
See January 22 blog post for abdominal plank exercise.
Here are variations for your transverse oblique muscles:
From the plank position, bring your right leg at a 90-degree angle out parallel to your side and back to the plank position. Repeat for four sets of ten repetitions. Do the same for the left leg.
From the plank position, lift your right leg at a 90-degree angle up so your ankle goes over your right gluteus maximus muscle. Repeat for four sets of ten repetitions. Do the same for the left leg. This also works your glueteus maximus muscles.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Here are variations for your transverse oblique muscles:
From the plank position, bring your right leg at a 90-degree angle out parallel to your side and back to the plank position. Repeat for four sets of ten repetitions. Do the same for the left leg.
From the plank position, lift your right leg at a 90-degree angle up so your ankle goes over your right gluteus maximus muscle. Repeat for four sets of ten repetitions. Do the same for the left leg. This also works your glueteus maximus muscles.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, February 24, 2009
Sitting Gluteus Maximus Stretch
Sitting while folding your legs with the outside of your ankles "facing" the floor. Place one leg in front of the other.Keep your knees as close to the floor as you can. Breathe in, and then breathe out and bend forward from the waist until your chest touches your legs. Or get as close as you can. Hold for ten seconds. Do this five times. Work your way up to holding the pose 10 seconds each time. Now alter which leg is in front and repeat.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Friday, January 30, 2009
Sitting Abdominal Dance Move
Here is a warm-up move from Martha Graham School of Contemporary Dance:
Sit with your legs parallel in front of you, your right leg over your left leg at the ankle.. Keep your back straight. Contract your abdominal muscles and slowly lie down. Release the contraction and straighten your back again. Your back will be a little rounded, and 45 degrees from the floor. Now slowly lift your right leg, toes pointed, 70 degrees from the floor. Slowly lower the leg. Go back to the first position, with your left leg in front of your right leg at the ankle. Repeat for the other leg. Do this ten times for each leg.
Now get a massage!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Sit with your legs parallel in front of you, your right leg over your left leg at the ankle.. Keep your back straight. Contract your abdominal muscles and slowly lie down. Release the contraction and straighten your back again. Your back will be a little rounded, and 45 degrees from the floor. Now slowly lift your right leg, toes pointed, 70 degrees from the floor. Slowly lower the leg. Go back to the first position, with your left leg in front of your right leg at the ankle. Repeat for the other leg. Do this ten times for each leg.
Now get a massage!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, January 29, 2009
Swiss Ball and Wedge: Abdominal Muscles and Gluteus Maximus
Take a small-sized Swiss ball and a workout wedge (search for blog posts on both). Lie dow with your hips on the short end of the wedge and place your shoes, knees bent 90 degrees, on the Swiss ball. It takes abdominal strength just to keep the Swiss ball steady. Lift your hips a foot or more off the ground, as much as you can in a slow steady motion. Do this for four sets of ten repetitions, until you can do five or more sets.
Then go to the sauna to get rid of the pain. ;)
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Then go to the sauna to get rid of the pain. ;)
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, January 27, 2009
Lunge Squats
Do you want to kick your own butt? Do a lunge and squat all in one. Go to the squat rack. Use a weight that provides resistance and with which you can do four sets of ten repetitions - for each of the two leg position variation. That's eight sets! Get into lunge position. Do squats: Instead of lowering yourself as you for the standard squat, lower yourself into a lunge position.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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.
Thursday, January 22, 2009
The Plank: Test Your Abdominal Muscles
Dr. Oz, who is frequently on Oprah's television show, and another doctor, talked about the Plank exercise this morning on Good Morning America. Assume a push up position, except rest on your forearms and elbows, not hands. Keep your body as straight as possible, about half a foot over the floor. Hold it there. If you hold it for 15-30 or so seconds, your abdominal muscles are in good shape. If you hold it for 45 or more seconds, they are in great shape.
I have been working out my abdominal muscles since I was 10 years old. If I lose more weight, I would show my six pack. I have some cuts now. I held it for 60 seconds and could have gone for more. If anything, my lower back, which I do not work out as much as my abdominal muscles, started to get weak first. Make bets with your friends on how long you can hold it and win some money. Write a comment and let us know how you are doing.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I have been working out my abdominal muscles since I was 10 years old. If I lose more weight, I would show my six pack. I have some cuts now. I held it for 60 seconds and could have gone for more. If anything, my lower back, which I do not work out as much as my abdominal muscles, started to get weak first. Make bets with your friends on how long you can hold it and win some money. Write a comment and let us know how you are doing.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, January 15, 2009
Walk Sideways
Years ago I wrote a blog post about holding a bar over your quadriceps and doing squats. This builds up your adductor muscles. You can do the same thing with a rubber band with two handles for your feet on either side. I am not sure what the official name is, but many gyms may have this equipment. You do not need to use your hands. Squat down a few inches and take wide steps sideways. You will feel the burn in your leg muscles, especially your abductors.
Do five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Do five sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, December 23, 2008
Center
Recently in a Martha Graham modern dance class, I danced better than I ever have. Even when I could not do a movement that was new for me, I was strong and poised. I had not warmed up much. As the teachers they often say, this comes form the inside, from your core essence and will. At a reiki session months ago, the practitioner told me to not forget my core. With all of my energy, what is missing is sometimes not trusting myself - my choices, my preferences, and even my opinions, and trusting the Universe along with that. The strength and pride to choose and deal with whatever mistakes you may make through the learning process of dance or life, will have you "perform" better always.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Subtle Abdominal Movements
As in Martha Graham dance classes, often subtle movements, from the head to the toes, have you gain strength, stamina and poise.
Here are some subtle abdominal movements:
Rectus Abdominus:
You can lie down, sit or stand. If you stand, stand with your legs shoulder-width apart. Inhale deeply. Exhale and contract your rectus abdominus.Isolate this muscle. Inhale and release. Repeat 40 times. this has you connect with your emotions. For instance, while contracting you may feel pain, and when exhaling you may feel a rebirth or resurrection.
Transverse Obliques: Stand with your legs shoulder-width apart. Do not bend your knees. Turn slightly to the right, about two "circular" inches. Do the same on the left. Repeat until you have four sets of ten repetitions on each side. You can hold free weights for more resistance.
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.
Here are some subtle abdominal movements:
Rectus Abdominus:
You can lie down, sit or stand. If you stand, stand with your legs shoulder-width apart. Inhale deeply. Exhale and contract your rectus abdominus.Isolate this muscle. Inhale and release. Repeat 40 times. this has you connect with your emotions. For instance, while contracting you may feel pain, and when exhaling you may feel a rebirth or resurrection.
Transverse Obliques: Stand with your legs shoulder-width apart. Do not bend your knees. Turn slightly to the right, about two "circular" inches. Do the same on the left. Repeat until you have four sets of ten repetitions on each side. You can hold free weights for more resistance.
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.
Monday, December 01, 2008
Russian Kettlebells
Today on the subway I moved to an outside seat to get ready to get off at 34th Street. A tall African-American man sat on the inside seat and read a health magazine. I was in the moment and talked to him. He is a personal trainer. I quickly shared about my book and gave him a business card. He gave me a Vitamin Shoppe magazine. I read an article on Russian kettlebells by Pavel Tsatsouline. I will share some of it here.
I wondered what the name of those medicine balls with a handle is, or what are different ways to use them. According to Pavel, there are three ways.
1. Swing: Grab the handle with one or two hands, squat, and drop it between your knees. Snap it forward with force for your legs and glutes to hip height.
2. Grind: Grab the handle with one or two hands and slowly lift it to chest height.
3. Snatches are done in one swift, fluid motion. You swing and snatch the kettlebell with both hands overhead with your arm extended. Do not lock your elbows.
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 wondered what the name of those medicine balls with a handle is, or what are different ways to use them. According to Pavel, there are three ways.
1. Swing: Grab the handle with one or two hands, squat, and drop it between your knees. Snap it forward with force for your legs and glutes to hip height.
2. Grind: Grab the handle with one or two hands and slowly lift it to chest height.
3. Snatches are done in one swift, fluid motion. You swing and snatch the kettlebell with both hands overhead with your arm extended. Do not lock your elbows.
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.
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