Fifth Chakra: The Throat Center

Location: Throat, neck, shoulders, thyroid and parathyroid glands, respiratory system

Human Development: Energy used for commucniation and self-expression

Positive manifestation: Trust, truth, communication, creativity

Negative manifestation: Frustration

Associated illnesses: sore throat, thyroid or voice problems

Somatic sensation: Relaxed jaw, sincerity through grounding

Somatic concept: Settled, aware, body language agrees to spoken language

Yoga Pose-Movement: Hare, Fish, Child's poses

Human Potential: Authentic voice and effective, honest communication

Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.

Fourth Chakra: The Heart Center

Body Location: Center of chest, heart, hands, arms, lungs, thymus gland, lungs, and circulatory system

Human Development: Energy used for compassion, love, self-expression

Positive manifestation: harmony, unconditional love, acceptance, fulfillment

Negative manifestation: Grief, passive aggressive, attachment, insensitivity, sadness

Anticipated Illnesses: Cardiovascular problems, arthritis, hypertension, stroke

Somatic Sensation: Openness (form of expansion)

Somatic Concept: reach or spread out; inclusion for acceptance, confidence and serenity

Yoga pose-movement: Half shoulder stand, legs up against the wall, Simple Camel Pose

Human Potential: Compassion

Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.

Third Chakra: Navel Center

Location: navel, solar plexus, liver, muscles, digestive system, pancreas, spleen

Human Development: Energy used in pursuit of power, achievement, social identity, and raw emotions

Positive Manifestation: Discipline, will power, self-control, and commitment

Negative manifestation: Greed, powerless, guilt, doubt, anger

Associated Illness: ulcers, hepatitis, hypoglycemia, gallstones

Somatic Sensation: Anticipation, grounding

Somatic Concept: Containment, confidence through preparation, courage and timeliness

Positive Aspect: intuition or gut feeling

Negative Aspect: Doubt or dread

Yoga Pose-Movement: Bow pose, Cat, Twist while sitting cross-legged

Human Potential: Assimilation; healthy emotional and energetic "digestion"

Some of the information from this blog post was obtained from Mind and Body Healing Through Awareness, Yoga and Somatic Integration by Linda Christy Weiler, M.S.

Second Chakra

Sacral Center

Location: Sacral spine, bladder, kidney, genitals, gonads, ovaries, reproductive system

Human development: Energy used for sex and relationships

Positive manifestation: Passion, patience, endurance, creativity

Negative manifestation: frustration anxiety, fear

Associated illnesses: impotency, diabetes, kidney and bladder problems

Somatic sensation: urgency, tension from contained energy

Somatic concept: Rising up for creativity, growing and action

Yoga pose movement: Inclined plane, single let seated forward fold, seated spirals

Human Potential: Creativity

Seven Chakras: Chakra One - Root Center

I am earning my continuing education credits to renew my International Sports Science Association certificate. I chose the course "Mind Body Healing" and am reading same book by Linda Christy Weiler, M.S. She reviewed the seven chakras. This information is taken from her book.

Location: Perineum, base of spine, feet, legs, bones, rectum, large intestine, adrenal glands, excretory system

Human development: Used for survival

Positive manifestation: safety, stability, acceptance

Negative manifestation: fear, avoidance distrust, insecurity

Associated illnesses: those that have to do with excretion

Somatic sensation: contraction or being grounded into the base of the body without fear of falling

Somatic concept: Letting go or detachment, stability, security, and support

Yoga pose Movement: Seated boat pose, seated hug-the-knees, rocking in cross-legged position

Human Potential: Survival

Glamour Cover

June's Glamour cover includes model Crystal Renn, size 12, as was shown on the today show. As I've posted before, I think the fashion and fitness industries should include toned and curvy models between the sizes of 6 and 10. Crystal is a beautiful woman, but is still plus-size. In addition, some photographs were air-brushed. She looks size 6 in one of them.

See http://www.glamour.com/

Some progress has been made at least.

Lecture on Meditteranean Diet by Dr. Artemis Simopoulos

On April 15th at the Cathedral in New York City, world-renown author Artemis Simopoulos, MD, lectured on the Mediterranean diet in memory of Dr. Demetrios Flessas. Dr. Simopoulos is the President of The Center for Genetics, Nutrition and Health in Washington, DC, and one of the first researchers to discover the virtues of ω-3 fatty acids through her studies of the diets of the Mediterranean peoples. Through the Center for Genetics, Nutrition and Health, she and others conducted studies on the different Mediterranean diets, as well as Indian, Chinese, Western and other diets. She found that the diet of Greece, with its high amounts of ω-3 fatty acids, or “good fats” — as well as its excellent balance between the ω-3s and ω-6s — is the best of these diets. She is the author of several books, such as The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete, A Balanced Omega-6/ Omega-3 Fatty Acid Ratio, Cholesterol and Coronary Heart Disease), and Metabolic Control of Eating, Energy Expenditure and the Bioenergetics of Obesity and over 280 scientific papers. Having received her MD degree at the age of 23 from Boston University School of Medicine she was the youngest person to graduate from medical school in Massachusetts.

Dr. Simopoulos began with a slide of Hippocrates, who many centuries ago wrote about the importance of exercise combined with diet, genetics and a good home environment. She then talked about genotype, the environment and development producing phenotype, and presented the results of several studies on diet in easy-to-understand yet detailed graphs and charts. She focused on the importance of ω-3 fatty acids such as linolenic acid and the ratio of ω-6 fatty acids, such as linoleic acid, to ω-3 fatty acids. She stressed that, in Paleolithic times, people ate much more vegetables than today. In the diet then and in many vegetarian or eastern diets today, the ratio of ω-6:ω-3 fatty acids is close to 1:1. . Food production as we know it began about 10,000 years ago. Linoleic acid is plentiful in many vegetable oils, such as poppy seed, safflower, sunflower, and corn oils. The very healthy ω-3 fatty acids α-linolenic acid is found in vegetables common in Greek diet such as purslane, known as glystrida or antrahla in Greek [verify]. This is the eighth most commonly eaten wild plant in the world. Its ω-3 fatty acid content is much higher than spinach, red leaf lettuce and buttercrunch lettuce. Western diets are not as rich in this fatty acid as they used to be or as Mediterranean diets such as the Greek diet are today. Even when meat was incorporated into the diet, it did not include the chemicals and processing that we see today.

Genetics is not destiny through diet and exercise, we can get healthier. In fact, later in the lecture, she said that exercise induces different cellular pathways in the body than the aging process. She showed how, through the years, the consumption of Western diets high in fast food, red meat and processed foods that are often high in saturated fats and calories has increased through the years in the US and worldwide, and has been associated with diseases such as hypertension, atherosclerosis, and several cancers. The preferred diets by nutritionists are diets low in healthy fatty acids and monounsaturated fats, like those olive oil, and high in ω-6/ ω-3 fatty acids.

She went on to show several charts showing the ratio of ω-6: ω-3 fatty acids in various diets such as the Greek and Western diets. The Greek diet prior to 1960, which was closer to the authentic Greek diet, showed a higher percentage of ω-3 to ω-6 fatty acids as was the diet of Crete prior to 1960. Legumes such as lentils, “wild” vegetables know as “horta” in Greek, and fruits played and still play a huge role in keeping away heart disease and cancer. In recent years, fast food and snacks such as ham and cheese sandwiches have predominated in the Greek diet. As a matter of fact, Dr. Simopoulos stressed how much healthier and less full of saturated fats Greek cheeses such as feta and myzithra are compared to cheeses such as American and cheddar cheese. The Greek cheeses contain arachidonic (polyunsaturated ω-6 fatty acid), eicasopentaenoic (ω-3 fatty acid), docosapentaenoic and docosahexaenoic (ω -3 fatty acids), whereas US cheeses do not. The Indian diet in rural areas has an ω-6: ω-3 fatty acid ratio close to 5:1. However, in urban areas, perhaps because of the predominance of fast food and frying with ω-6–containing oils, the level of ω-6 fatty acid is much higher to that of ω-3 fatty acid. Another chart showed how people who ate diets high in polyunsaturated fats and fatty acids, such as those of Greenland Eskimos who ate a lot of fish fat, suffered from fewer incidences of cardiovascular deaths than those who ate other diets such as those in Europe and the United States. Moderate amounts of alcohol, especially red wine, were also found to prevent disease.

Livestock and poultry fed on grass instead of corn produce healthier milk, eggs, and meat because they contain ω -3’s. Feeding on these products, less common in Western diets, was associated with lower incidence of cardiovascular diseases and cancers. These products include pasta made from them.

In another study, Greek snails were found to have higher levels of ω-3 fatty acids than French snails.

Dr. Simopoulos advised that, in New York City, one can find purslane and other horta at the Union Square Farmer’s Market. She concluded with seven dietary guidelines of her book The Omega Diet published by Harper Collins:

The seven dietary guidelines of The Omega Diet

On the 5 to 8 of October 2010, Dr. Simopoulos will be in Ancient Olympia, Greece for the conference of the World Council on Genetics, Nutrition and Fitness for Health called “Healthy Agriculture, Healthy Nutrition and Healthy People”. For more information, visit http://ww.cgnh.net/wcgnfh/hahnhp

Childhood Obesity Soaring in Rural America -- Businessweek by Serena Gordon

(copied) FRIDAY, April 9 (HealthDay News) -- In the past 35 years, the percentage of overweight or obese children in one Louisiana town has more than tripled, new research shows.

In the early 70s, fewer than one in six children (14.2 percent) in the town of Bogalusa was overweight or obese. By 2008-2009, almost half of the town's children and teens (48.4 percent) fell into those categories, according to a study in the April issue of Pediatrics.

The startling findings come on the heels of a more encouraging study, published in January in the Journal of the American Medical Association (JAMA), that found overweight and obesity rates across the United States appeared to finally be leveling off.

"These findings show that we still have a long way to go as a nation to get where we need to be with childhood obesity," said study author Stephanie Broyles, an assistant professor and epidemiologist at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge.

"Our national goal was 5 percent for childhood obesity by 2010, and we're nowhere near that. This needs to remain a high priority," she said.

The JAMA study found that 16.9 percent of American children are obese.

In the current study, Broyles and her colleagues used data from the Bogalusa Heart Study, a long-term community-based study to assess the natural history and development of heart disease from childhood through adulthood. Bogalusa is a semi-rural town, according to the study.

At the start of the study in 1973, Bogalusa was a community of about 20,000 people, with 65 percent white and 35 percent black residents. In 2008-2009, the researchers found that the population had shrunk to about 13,000 people and was 57 percent white and 41 percent black.

Between the two study periods, the rates of overweight and obesity tripled in Bogalusa. The researchers didn't find any significant differences in the rates of overweight and obesity between the races. Data on family incomes and education levels weren't available.

Broyles pointed out that this study wasn't meant to single out Bogalusa, but to highlight a growing disparity between town and country. "Rural children may be more at risk for overweight and obesity," she said.

"In places like Bogalusa, you almost have a food desert. Access to whole wheat bread choices, fresh fruits and vegetables are typically more limited," she explained.

And, she said, she doesn't think Bogalusa is the only place experiencing unusually high levels of overweight and obesity in children.

Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, agreed that it's likely there are other areas of the country also experiencing substantially higher rates of childhood overweight and obesity. "What I'm hoping is that this study doesn't indicate that we have a growing dichotomy where a huge chunk of the country is getting better, but poorer, rural communities may be getting worse."

Although access to food and physical activity opportunities may be more limited in rural areas, Rao said parents shouldn't just resign themselves to having heavy kids. "There are a lot of things that families can do to reverse this problem. You're definitely more vulnerable because of your environment, but even in Bogalusa, not everyone is becoming overweight," he said.

Rao and Broyles recommended strategies such as limiting TV and computer time, encouraging physical activity and eating together as a family. They also recommended making healthier food choices whenever possible.

Broyles said that the communities and schools need to be involved, too. Schools need to offer healthy food choices and encourage physical activity. Communities can add sidewalks and parks and create safe places for kids to move around, she said.

"There many pieces to the puzzle," Broyles said. "It's not all on the shoulders of the parents. Schools have a role to play; the community has a role to play; and decision-makers and politicians have a role to play. Everyone needs to recognize that this is a really important problem."

More information

For more on overweight and obesity in children, including prevention advice, visit Nemours Foundation's KidsHealth.


SOURCES: Stephanie Broyles, Ph.D., assistant professor and epidemiologist, Pennington Biomedical Research Center, Louisiana State University, Baton Rouge, La.; Goutham Rao, M.D., clinical director, Weight Management and Wellness Center, Children's Hospital of Pittsburgh, University of Pittsburgh Medical Center; April 2010 Pediatrics

New Study on Women and Fat

A new study by neuroscientist Mark Allen and colleagues at Brigham Young University in Provo, Utah shows that regular weight women who looked at fat images and probably pictured themselves as fat have a spike in brain activity in the same area that anorexic women have when they picture themselves overweight. This may be due to anxiety stemming from society pressure and media images to be thin. Men do not have a similar spike in brain images, except for male body builders, who had similar activity as bulimic women. The spike of activity was in the brain region known as the medial prefrontal cortex, thought to be involved in self-reflection and evaluation of self-worth.

New studies would need to include overweight people. They may see a spike when seeing thin images or asked to picture themselves thin.


To read more, see http://news.yahoo.com/s/livescience/allwomenworryaboutgettingfatstudysuggests

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 with Swiss Ball

Lie down on a mat. Place your arms where comfortable. Bend your knees. Put your right ankle on top of a Swiss ball. Keep your other foot on the floor. Using your right ankle, bring the Swiss ball toward and away from you. Repeat for five sets of the repetitions. Repeat for the other leg. To make the exercise harder, lift your legs from the mat throughout each set.

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 .

Agency for Healthcare Research and Quality Report (AHRQ) on Health Disparities

(Copied from email) AHRQ's annual quality and disparities reports, which are mandated by Congress, were first published in 2003. The reports show trends by measuring health care quality for the nation using a group of credible core measures. The data are based on more than 200 health care measures categorized in four areas of quality: effectiveness, patient safety, timeliness, and patient-centeredness.

The 2009 reports include a new section on lifestyle modifications, because preventing or reducing obesity is a crucial goal for many Americans and an important task for health care providers.

The reports found:

One-third of obese adults have never received advice from their doctor about exercise.
Obese adults who are black, Hispanic, poor or have less than a high school education are less likely to receive diet advice from their doctor.
Most overweight children and one-third of obese adults report that they have not been told by their doctor that they are overweight.
Most American children have never received counseling from their health care provider about exercise, and almost half have never received counseling about healthy eating.
The reports indicate that the lack of health insurance slows improvement in health care quality and reduction of disparities. For many services, not having insurance is the single strongest predictor of poor quality care, exceeding the effects of race, ethnicity, income or education.

Americans with no insurance are much less likely than those with private insurance to obtain recommended care, especially preventive services and management for diabetes. While differences between blacks and whites in the rates of lack of insurance have narrowed in the past decade, disparities related to ethnicity, income and education remain large.

The quality and disparities reports are available online at http://www.ahrq.gov/qual/qrdr09.htm, by calling 1-800-358-9295, or by sending an e-mail to ahrqpubs@ahrq.hhs.gov.

For more information, please contact AHRQ Public Affairs: (301) 427-1855 or (301) 427-1244.

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.

LKB1/AMPK Tumor Suppressor Pathway Controls Cell Growth and Metabolism

Also speaking yesterday at the biology-chemistry meeting at the New York Academy of Science was Dr. Reuben Shaw of the Salk Institute for Biological Studies. He showed his work which points to one tumor suppressor pathway's link to metabolism. This is very interesting work: metabolic genetic types or disease or even food may be linked to cancer. This would add to disease prevention and treatment. You can look up in a textbook or online what a tumor suppressor pathway is. There are several of them. As you probably know, tumor growth is a result of non-regulation of cell growth. Usually, apoptotic molecular cell reactions guide a cell to its programmed cell death. these reactions are triggered by chain of events down to DNA. Transcriptions factors and cofactors bind to DNA and regulate if a gene will be transcribed (copied) or not. Genes express amino acids which in turn make proteins which in turn, as enzymes or regular proteins, drive reactions. For instance, transcription factors determine whether the protein 53(p53) gene, which encodes the p53 protein, will be transcribed and how often. This is a tumor-suppressor protein, as other ones are. It regulates cell growth and apoptosis and conserves genetic stability by preventing genome mutation, which may lead to cancer.

Serine/threonine kinase 11(LKB1) is a protein kinase. It modifies other proteins by adding phosphate groups to them, rendering them active or inactive, largely because their three-dimensional structures is changed, allowing them to fit or not on cellular substrates. In the familial cancer Peutz-Jeghers Syndrome (PDS) and 30 percent of cases of non small cell lung cancer (NSCLC), this gene is mutated. Loss of its function in genetically-engineered mice leads to tumor formation or metabolic disease. Metformin, a generic drug widely used to treat diabetes, lowers blood glucose through the LKB1-AMPK pathway in the liver. Dr. Shaw is investigating the pathway to further understand the molecular basis behind these reactions. 5' adenosine monophosphate-activated protein kinase (AMPK) is involved in regulating glucose, cholesterol and lipid metabolism in specialized metabolic tissues, such as the liver, muscle and adipose tissue.

Dr. Shaw has found the protein kinase mammalian target of rapamycin (mTOR) to be involved. AMPK phosphorylates the substrate of mTOR, allowing for mTOR to be inhibited and apoptosis to happen, thus preventing cancer. These steps are also involved in the transcriptional control of glucose metabolism.

Look up Dr. Shaw on www.pubmed.gov!

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.

L-Carnitine, Insulin Resistance and Metabolism

I went to a wonderful event at the New York Academy of Sciences about metabolism and cancer. The molecular pathways shown were complex for this blog. I will highlilght briefly what Deborah Muoio, professor of metabolism and exercise physiology at Duke Unviersity had to say. She spoke about pathways in the amino acid L-Carnitine, which is used ot shuttle fat molecules into the mitochondria to be metabolized. I believed I had a blog spot about it here. There is an
article on it on the Web site www.louizapatsis.com. She said that there is no conclusive evident in human beings or animals that L-Carnitine burns fat. However, when I used it for a few months, it made me sweat and helped in losing weight when I wanted to be a size 2 or 6. I would barely used over-the-counter nutritional substances. I As I have written, they are not needed for the average person., are not regulated usually, and are not good in the long term, usually. She is finding evidence that L-Carnitine increases the amounts of acetyl-CoA, which in turn increases glucose oxidation. This is the opposite to glucose intolerance found in adult-onset diabetes, which is a big problem in this country. L-Carnitine decreases with age and in obesity.

She hopes that future research will find mechanisms through which exercise enhances mitochondrial function. lipid tolerance and insulin sensitivity, and DNA studies to examine the impact of diet and/or exercise on metabolic regulation and mitochondrial function in muscle. You can find articles by her on www.pubmed.gov.
Here is one abstract: http://www.ncbi.nlm.nih.gov/pubmed/19553674.

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.

Obliques on the Mat

Here is a variation on obliques. Lie on your left side. Crunch sideways up while at the same time bringing your bent legs u. On leg rests on top of the other. Keep your hands behind your head, elbows "open". Face forward. Imagine your right elbows trying to touch your right ankle. Repeat for four sets of ten repetitions. Repeat while lying on your right side for your left oblique.

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.

Crab

Walk sideways like a crab while keeping your back as straight as possible and as low to the floor as possible like your hips. This is a moving abdominal plank position. Does it seem simple? Try it. Go across the room several times. The take a warm bubble bath to relax your sore muscles! This move is sometimes used in boot camp classes.

Do you want a tougher workout? Speed it up!

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.

Wealth of Online Health Information

Much health information can be found online. We take this free massive amount of information for granted. If we have a quick question that does not involve illness or risk, we can look online. For health and science in formation, we must make sure that the Web sites have authority control. this means that they have been written by and-or peer reviewed by physicians, scientists, nurses, physical therapists and others who know what they are talking about. (Different Strokes: Whatcha talking about, Willis?) Now, some sites with no authority control, like Wikipedia, have been shown to be overall reliable. This must be "look good" patrol, but that's another blog post. Other Web sites, such as WebMD, Livestrong, Yahoo Health, etc., cannot be relied upon alone. Often they are written by writers who are not educated or experienced science writers who have referenced articles. Use your common sense to see if the source of the data is reliable.

Some good health Web sites are: www.pubmed.gov, www.cdc.gov, www.who.int, www.aarp.org and www.mayoclinic.org. As with physicians, get a second opinion.

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

Many people have partners for jogging or swimming. Partners are good for motivation, accountability and to keep from getting bored. I personally do not get bored exercising. I am in the zone, I get creative, I think of kicking butt (my own or others', or I can read or watch television on cardiovascular equipment. But there is nothing wrong with having a patner. Just make sure to breath well and deeply if you are talking.

You can of course shoot some hoops, do calisthenics, run an obstacle course, dance, and more. Use your imagination.

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.

Lunge and Lift

Here's an advanced variation of the lunge:

Lunge with your right leg forward and, after you stand in the starting position, bring up your right leg, still bent 90 degrees, over the floor, thigh parallel to the floor. Your back is straight. You can also hold this for three seconds. Now repeat after you lunge with your left leg forward. For a harder exercise, jump up after you thigh is parallel to the floor. Do one set of ten repetitions until you can do more.

For standard lunges, search 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.

Chocolate on Oprah Magazine

I have written a blog post weeks ago on the antioxidant benefits of dark chocolate. I love reading O, the Oprah Magazine. She had a small article in about the benefits of dark chocolate. The writer wrote that years ago studies came out on dark chocolate's benefits against heart disease and cancer. Do a www.pubmed.gov search for abstracts or www.pubmedcentral.gov search for full text articles. Now a new study in the Journal of Cosmetic Dermatology claims that dark chocolate protects from sun damage due to sun exposure. Cacao is the important ingredient, according to Joe Vinson, Ph.D., one of the study's writers and a chemistry professor at the University of Scranton. It is best to eat a little thorughout the day, like dark chocolate tasting squares that many companies have. Dark chocolate may avoid one or two facials and save money too! I like 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.

Waist to Hip Ratio

First, calculate your waist to hip ratio. Measure your waist at its smallest circumference. Measure your hips-buttocks at the largest circumference. Use the same measurement, centimeters or inches, for both. Divide the waist measure by the hip measure. The ratio 0.80 and below is healthy for women.

According to the AAFP, a small waist to hip ratio is an even better predictor of health than BMI. Women naturally have more fat than men or female primates. Abdominal fat for both me and women is more dangerous than hip fat. A 2008 study showed that lower body fat may even be healthy.

William D. Lassek of the Department of Epidemiology, Graduate School of Public Health, University of Pittsburgh and Stephen J. C. Galli of department of Anthropology, University of California at Santa Barbara conducted a study in 2008 about the waist to hip ratio. They concluded that women with a waist to hip ratio of about .70 are not only more attractive to men, they may be a bit smarter than women with a smaller waist to hip ratio. The study, which included more than 16,000 women aged 18 to 90 years between 1988 and 1994, is inconclusive. However, scientists pointed out again that excess waist fat is more dangerous than fat on legs and hips. Waist fat tends to contain omega-six fatty acids such as linoleic acid that may lead to inflammation. Leg and hip fat tends to be composed of omega three fatty acids, which are healthier. Omega six fatty acids have been linked to depression. A 1991 University of Pittsburgh study showed that a larger waist compared to the hips in middle-aged women was associated with cardiovascular risk such as smoking, low exercise levels, weight gain during adulthood, and higher caloric intake, and with anxiety and anger.

Some information for this blog post was obtained from http://www.e-healthcaresolutions.com/AAFP/dell-afp-0210-inter.php?url=http://www.aafp.org/afp/2006/0601/p2046a.html and http://www.psych.ucsb.edu/research/cep/papers/whrlassekgaulin2008.pdf.

Here is a chart form http://www.bmi-calculator.net/waist-to-hip-ratio-calculator/waist-to-hip-ratio-chart.php.

Male Female Health Risk Based Solely on WHR
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0+ 0.85+ High Risk
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.

Film Food Inc.

I watched the film Food Inc. yesterday on DVD. It was very good. I thought it would be more compelling. However, the slaughter of the chickens and cows with feces were bad enough. I really felt bad for the animals. I have not been able to be a vegetarian. I also think one can have some processed foods and fats in balance and while thinking healthy and exercising. I believe that there is a dilemma with keeping food cheap and making a profit and having all farms be organic.

There must be more competition in companies that produce food. Farmers should be able to speak up without spending enormous amounts on legal help Mosanto should not control seeds, as is claimed in the film. I loved the commitment to integrity and accountability of the organic farmer.

I am not sure about genetically engineered food being bad for you necessarily. Some may be good. I think genetic medicine in the future can be beneficial. I would need to know about each molecule.

I cannot believe that farmers often go to debt opening $500,000 hen houses to make $18,000.00 a year. According to the film, this is how large corporations control them. I also cannot believe a lady who lost her so due to Escherchia coli cannot say what diet changes she has made because she is afraid of being sued by a large corporation.

A major point was how less healthy food like McDonald's hamburgers can be cheaper than vegetables at the market. One cannot feel full on one or two fruits and vegetables for hours as they can with a McDonald's meal, let's say. A Hispanic family needed to choose between buying healthy groceries and spending money on the Dad's needed prescribed drugs each month.

There is a glimmer of hope in that we can use the power of the purse as consumers, as many did with tobacco, to send a message to governments and corporations.

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 York Times Article of 3.14.2010 The Obesity-Hunger Paradox

There is a wonderful article in the Metropolitan section of the New York Times linking obesity to not having enough food to eat. The Bronx is the poorest county of New York State. Many there are obese and report not having enough money to buy food to eat. According to one poll, 37 percent of Bronx residents polled reported not having enough money to buy food in the past 12 months. Many residents rely on food stamps. Triada Stamps of the Food Bank of New York City said that the following factors are interconnected: obesity, diabetes, poor access to grocery stores, poverty rates, unemployment and hunger measures.

The author Sam Dolnick writes that a predominance of fast food neighborhood restaurants and a lack of education are two leading factors for this obesity. Mr. Dolnick quotes Mr. Berg, the author of All You Can Eat: How Hungry is America?: "When you're just trying to get your calorie intake, you're going to get what fills your belly".

I recommend reading the article and doing more research on this. The New York Times is carried in all or most libraries. Tour your neighborhood grocery and restaurant stores to see what food bargains you can find that are healthy. Do your own cooking several days a week.

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.

Metro New York Article on Smoking

I read a great article today in Metro New York, and perhaps in other Metros, summarizing the effects of smoking. I smoke a little. Two things popped out the most for me -- skin effects and fertility effects.

Here is a summary:

Lungs: Paralyzes ciliary hairs that clean out the lungs. About 70 percent of tar sticks to the lungs ad kills healthy cells. It's the same tar used in road paving.

Heart: Your heart beats a extra 36,000 beats per day. Arrhythmia or irregular heartbeat can result.

Blood: Carbon monoxide takes the place of oxygen in blood, which is therefore less oxygenated. Less oxygen is available to cells. If you exercise, this is especially not good.

Blood Pressure: Increases blood vessel constriction and raised blood pressure 10 percent to 15 percent, increasing the risk for heart attack or stroke.

Brain: The brain endorses endorphins, making you feel good when you smoke.

Teeth: They get stained from nicotine and tar.

Nose and tongue: The senses of smell and taste fade.

Skin: Because of decreased oxygen levels, premature aging may occur.

Fertility: Women -- Heavy smokers show a 43 percent decline in fertility.

Men -- Male smokers may have a lower sperm count, altered sperm shape and erectile problems.

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.

Should People Take Nutrition Supplements?

This is one of my comments from a discussion on LinkedIn Group Fitness and Wellness Professionals. I can add to it but won't for now.

Insiders like pharmacists or doctors can cite more studies, probably on either side. I won't spend a lot more time on this. The supplement biz is a biz just like pharma is. There are "good and bad" people everywhere. Some pharma companies have really smart people turning out drugs that save lives. And some drugs have may side effects that can harm or kill. And some people that don't need to take them take them, when more can learn about the mind-body connection, meditating, etc. Some people try to get away with things like working around regulation. [Again, if pharma people do it, supplement ones can too.] You can see two sides in almost anything. For the most part, I'd bet that unless one is sick, pregnant, old, going through extreme training or competition, etc., a daily good diet will take care of what they need. Many vitamins and minerals are water-soluble, which means you get rid of them in the bathroom, and high amounts of the fat-soluble ones are not good.
A good resource is www.pubmed.gov. Here are two articles. There are more that can be found on "both sides" I am sure. http://www.ncbi.nlm.nih.gov/pubmed/15229713
http://www.ncbi.nlm.nih.gov/pubmed/15035689 ("not enough studies")
http://www.ncbi.nlm.nih.gov/pubmed/19584605
http://www.ncbi.nlm.nih.gov/pubmed/19960886 (supplements alter chemistry; deaths found)

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.

Cover of New York Magazine: Woman of the Hourglass

I was going to ask the dentist for 20% off and he gave me 40% without my asking! In his office I saw the cover of New York on voluptuous being back. The beautiful voluptuous redhead bombshell Christina Hendricks is on the cover with the story: Woman of the Hourglass. It is my commitment that not only will there be less obese in this country and that people will learn that exercise is fun, but that there will be a shift in fashion and media away from the often prevalent fat phobia and idea you must be thin or have all your muscles showing to be fit. Although beauty comes in all shapes and sizes, I do prefer the balance of thin, curves and muscles, and that, if you ask most doctors, is most healthy. I think different images can be used, but it would not hurt some health magazines editors and designers to show an athletically fit woman who actually has some fat (over 20%) and is not either a rail, nor has all muscles showing due to very low body fat. Most dangerous fat is around the waist, but some think that healthy breasts and hips mean fat. (See other sections on recent scientific studies.)

I cannot vouch for Ms. Hendrick’s fitness. I have my ideas as a trained eye, but did not take her body fat percent or BMI. But I can say some of what the writer wrote I could have written myself, and it is quite funny. Here are some quotes by Amy Larocca.

Unfortunately, some images from the same magazine, like on page 40, 105 and 115, show emaciated figures, like in some refugee camps. Call the UN!

“But lately there have also been baby steps take toward the (unfortunately) radical idea that looking good need not involve so much rejection of the naturally occurring female shape.” I add: what estrogen does naturally.

“But too often the size discussion becomes almost grotesque, as if the only alternative to being as lean as a skinless Perdue chicken breast is to veer wildly (and unhealthily) in the opposite direction (Gabourey Sidibe, Beth Ditto). One can’t help wonder if the fashion world’s obsession with those two women, both of whom deserve prominent coverage for their talent first and foremost, isn’t in some sense overcompensation, an attempt to atone for the terribly thin models who still hold sway everywhere. Either way, it becomes a game of extremism.” (Bravo) “It is perhaps ironic that Hendricks actually started out as a model—catalogues, mostly, but there was one season on the London runway that ended when her agent said, “Darling, did your boobs grow?” (One imagines that future seasons might see the question posed in the opposite direction.)” LOL

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 and Bosu Ball for Pectoralis Muscles

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Bosu Ball and Medicine Ball for Obliques

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Medicine Ball for Obliques

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Urban Rebounding i.e. Trampoline Class

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Latissimus Dorsi Stretch

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Chest and Back Stretches

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Gluteus Maximus Stretch

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Hamstrings Stretches

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

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

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Quadriceps Stretches

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Simple Abdominal and Lower Back Stretches

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

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Triceps Stretch

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Biceps Stretch

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Sanjay Gupta's Book Cheating Death

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

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

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Simple Arm Movements

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

I Walked into a Hip Hop Class by Mistake.

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

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Move Your Ribs for Your Obliques

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

How Do You Feel?

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Use a Towel for Your Lower Abdominals and Glutes

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

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Zumba Dance Class

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Spin Class and Try Out Different Programs

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

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

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

I was grateful for my performance. Bring it!


Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Childhood Obesity

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

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

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Boot Camp!

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

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Isadora Duncan Dance Class

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Storiess.

Obliques: Feldenkrais

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

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.