Work Out the Abdominal and Latissimus Dorsi Muscles Together

Select free weights that are heavy enough to give you a workout but not too heavy that you cannot do four sets of ten repetitions on each side. Get on the floor with the palms of your hands and toes and balls of your feet. Use one free weight at a time. Stay as straight as you can, with your neck, back andf hips aligned. Lift the weight at your side until your elbows "passes" your waist for about four inches. Repeat a set with the other arm. You will use your abdominal muscles as stabilizers and also work out your latissimus dorsi muscles.

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

Ten Ways to Stretch Strained Calf Muscles

I went hiking yesterday to Bear M ountain after not going for some years, and not warming up. My toes hurt. You can't get away from that with Timberland steel-tipped boots. I have a slight pain on a thin side calf muscle, the fibularis longus muscle . Here is a great Web site for calf stretches.

http://www.theflexibilitycoach.com/articles/8_10_ways_to_stretch_tight_calf_muscles.htm

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

Health Benefits of Pumpkin

http://fitnessfest.org/health-benefits-of-pumpkin/

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

High Rates of Unsaturated Fat and Exercise Linked to Early Menopause

http://www.linkedin.com/news?viewArticle=&articleID=836417478&gid=134566&type=member&item=75084629&articleURL=http%3A%2F%2Fwww%2Estonehearthnewsletters%2Ecom%2Fhigh-levels-of-exercise-polyunsaturated-fat-linked-to-earlier-menopause%2Fexercise%2F&urlhash=x8uR&goback=%2Egde_134566_member_75084629

Perhaps women need some fat to maintain estrogen levels.

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

Contributing Article: Exercise for Cancer Patients

Exercise for Cancer Patients

Staying active during cancer treatment is not the first thing to cross someone’s mind but it is proven to have enormous benefits. Exercise can boost immune systems, reduce fatigue, and reduce stress levels and depression.  Staying active has been revealed to help lessen effects from cancers such as liver cancer, breast cancer and even unusual cancers such as epithelial mesothelioma.

Types of exercises that are especially beneficial for cancer patients:

• Flexibility exercises like stretching, yoga and pilates. These are good for patients who are not ready for vigorous exercise but still want to maintain mobility and reap the benefits of working out.
• Aerobic exercise such as swimming, jogging, or playing a sport. These types of exercises increase lung capacity and build cardiovascular fitness which can lower the risk of diabetes, stroke and heart attacks.
• Resistance training, like weight lifting, is particularly important for cancer patients because there is often a loss of muscle through cancer treatment.

It is best if there is a combination of all of these types of exercises to increase the overall well-being of cancer patients. If these seem too overwhelming there are ways to increase physical activity without hitting the gym. Using the stairs instead of the escalator is a good way to start. 

It is essential, for cancer patients especially, to proceed with caution when it comes to their exercise routine. An oncology team can help when deciding on the right activities. Patients must stay in tune to their bodies and act appropriately.

People go through many challenges in life and exercise will always be a healthy way for people to cope and improve their conditions both physically and emotionally.  

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She became particularly interested in ways cancer patients can cope with the side-effects of their treatment after her mother became an oncology nurse for lung cancer.

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

Article: Men Don't have to Be as Fat as Women to Get Type 2 Diabetes

Check out this article:

http://www.medicalnewstoday.com/articles/235375.php

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

Spiderman with Push Ups

Get ready for pain.

See the former Spider Man with Weights blog post. You will not use weights. Crawl on the floor. Keep your spine aligned and hips-butt down at spine level. Crawl with right arm and leg forward first, then left. That is one motion. Now do a push up. It is all right if your hands-arms are not parallel. That makes it harder. Crawl again and repeat 10 times. Rest. Do as many sets as you can.

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

Article on Loving Your Body First to Lose Weight

This was posted in  the International Journal of Behavioral Nutrition and Physical Activity

http://www.linkedin.com/news?viewArticle=&articleID=642177980&gid=99695&type=member&item=62326191&articleURL=http%3A%2F%2Fwww.gloveman.co.uk%2Fblog%2F%3Fp%3D1887&urlhash=4jMT&goback=.gde_99695_member_62326191

My new fitness book Pocket Guide to Fitness Edition II is out now!
http://www.amazon.com/s/ref=nb_sb_ss_i_0_13?url=search-alias%3Daps&field-keywords=patsis+louiza&sprefix=patsis+louiza 

Sit Ups with Medicine Ball

Grab a ten-pound medicine ball or higher and hold it with your arms straight. Lie down with bent knees and do four sets of ten abdominal crunches or sit-ups. Keep your chin facing the ceiling and your spine aligned. When you rise, exhale and bring your arms out holding the ball toward your knees. When you sit back down, inhale and bring your arms to starting position, with the medicine ball resting over your tummy. Do not go all the way back to the floor. Rather, rise back up again after you are one to two inches from the floor.

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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New Study on Chocolate

Note the type of chocolate and servings.

http://tv.ibtimes.com/new-study-proves-chocolate-treats-reduce-risk-of-heart-attack-and-stroke/1755.html

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Wall Street Journal: Calorie Counts on Menus

Wall Street Journal:  Calorie counts in restaurants make little difference

http://blogs.wsj.com/health/2011/07/27/nyc-menu-calorie-labeling-law-not-prompting-big-changes/

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Reverse Abdominal Crunch

Lie down on your tummy and contract your abdominal muscles so as to bring up your lower back off the floor. If you are strong enough, deepen your contraction to bring your upper arms and upper pelvis off the floor. Do four sets of ten repetitions.

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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TODAY Show: Children and Bodybuilding

The TODAY had an excellent segment on children bodybuilding. It's all about balance. You do not want them obsessed with their bodies early on, and heavy weights can injure their growing tissues. However, light weights with many repetitions can condition them for life and sports and going to the gym regularly if they choose starting at 18 years old. I advocate more walking, calisthenics and sports for children.

The psychologists's and doctor's comments at the end are great.
http://today.msnbc.msn.com/id/43770379/ns/today-today_news/t/child-bodybuilding-how-buff-your-kid/

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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TODAY Show: Women's Bodies and Breasts

The TODAY show yesterday continued its excellent coverage of women's health and body image with a show on American's "breast obsession". I think that Europeans are less obsessed with that as they are less likely to get drunk (depending also on the country) than Americans because it is not so forbidden. Women go topless on the beach, including grandmothers with their grandchildren, and people drink a little as teenagers or younger, not having to binge drink at the magical age of 21 years old.

A psychologist and other guest stalked about how breasts are power and how trends are changing to a more curvy look. I am happy about the latter. I am an advocate of women having a balance of thinness, muscles and fat. Some are healthier or look better taller, shorter, bigger or smaller, but as an average, the middle road is healthiest and most beautiful.

What is interesting, however, is that women often run to be the latest "fad", as they put it, using extreme dieting and exercise, plastic surgery, bogus lotions, laxatives, and more. What people must do first is to accept their bodies, put health first, connect with themselves through meditation, nature and working out, and then choose for themselves what energy level they want and how they want to look, while loving themselves along the way. Anything other than these is in a context of not good enough, something is wrong with me, getting there, making it, and other various such elements. See my blog post "Choose Your Body" from years ago. Here is the TODAY show link:

http://www.newsbusters.org/blogs/kyle-drennen/2011/07/18/nbcs-today-wonders-why-americans-are-obsessed-breasts-then-shows-breas

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Excellent Information on Stretching

Posted by Greg Brookes on LinkedIn:

http://www.linkedin.com/news?viewArticle=&articleID=621027250&gid=134566&type=member&item=60929236&articleURL=http%3A%2F%2Fwww.gbpersonaltraining.com%2Fexercise%2F10-things-you-didnt-know-about-stretching&urlhash=O8N9&goback=.gde_134566_member_60929236

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Read New Report on Americans and Obesity

By the Robert Wood Johnson Foundation

http://www.rwjf.org/childhoodobesity/product.jsp?id=72575&cid=XEM_1095291

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Check out My Meetup Group Page

http://www.meetup.com/Manhattan-and-Queens-Fitness-Group/

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Good Morning America: Little Girls Thinking They Are Fat

When will we stop the mass mentality of women having to be rail thin or close, or show all of their muscles to be thin? So many are too thin or overweight or obese (the latter due to a backlash often) because of this groupthink. Here is the GMA link: http://abcnews.go.com/US/body-image-issues-year-girl-worries-fat/story?id=13880833

Check out my profile on www.neighborhoodtrainer.com and book page on Facebook!

http://www.neighborhoodtrainer.com/SearchResult.aspx

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Field of Excellence: Caring and Non-Attachment (Cross-Post)

I recently went to a SoHo cognac-tasting event by the House of Louis XIII, makers of fine champagne for decades. We sat in red velvety seats and saw film of how the House has operated. The French host was polite and beaming. Of course he wanted to sell the product at the end, but the overall atmosphere was that of caring, caring for the long process of picking the best soil, finest grapes, and best cask for the product. A high percentage of the grape product went into making excellent Remi Martin cognac, while a tiny percentage went into Louis XII cognac. He showed us how the cask was imperfect on certain edges, to show it was hand-made. He was proud of the 15-year-old barrel, made of 250-year-old oak, and revealed to us at a heightened moment when the film screen went up to the ceiling.

Caring will make it more likely you have a higher level of integrity, a higher level of success in what you do, and love life along the way. Bring this caring to your fitness routine. Here's the catch: What you care about is your choice. It may even change. How you want to look, as long as you are healthy, is your choice.

Most of this post will be cross-posted to www.louizaspiritualityandreligion.blogspot.com

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My new fitness book Pocket Guide to Fitness Edition II is out now!
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Recording by Educator on Health

Rick Jarow is a professor at Vassar College in New York State who also gives seminars on creating work you love. He has a weekly radio show. Hit this link, scroll down and hit the link for his June 12 show to hear about balance in health: Do not rely too much on diet, vitamins, drugs, physicians or yoga.

http://www.dreamvisions7radio.com/hosts_archives.htm