What is it?

A low-impact way to condition your body. Pronounced "pah-LAH-tees," this movement-based exercise technique incorporates aspects of martial arts, yoga, dance, and gymnastics. Joseph Pilates created the method for dancers after WWII but now, anyone can benefit from the workout.

Benefits:

Pilates can strengthen the "core" muscles of the body--the abdomen, back, and buttocks--without stressing joints and ligaments. The concept is that if the center is strong, the whole body will move efficiently. The result is more strength and stability, greater range of motion, flexibility, and muscle balance.

But it's a good exercise for healthy people, and is often recommended for back and neck pain, arthritis, scoliosis, disc herniation, shoulder problems, and knee and other joint injuries. It may also help prevent further injury. Pilates works the deep abdominal muscles (as well as or better than basic sit-ups or crunches), which may help correct the underlying weakness that contributes to some back problems.

Tomorrow I will take you through some pilates exercises. Below is a picture of a piece of Pilates equipment and a woman demonstrating "the saw"on a mat.

So, Spring is officially here and we are on our way to Summer! soon I will posting  about a 6 week get ready for Summer work out plan.

Though it is Spring, some of us still have snow on the ground. Maybe you are trying to train for a duathalon or triathalon this summer. Or, maybe you are just itching to take your bike out of the garage (or where it is hanging from the ceiling if you have a tiny NY apt like me). Don't wait any longer. Get a Bike trainer! Pictured below, you can get one from many places including Amazon.com. They run around $80 and the allow you to experience regular outdoor riding indoors much like a spinning class.

If you have never taken a spinning class then you are missing out! I teach a few classes per week and I can tell you that you will get your money's worth. Spinning is challenging and unique as it is hi intensity/  low impact and burns an average of 500 calories per class. In a future blog entry I will go into greater detail regarding all of the details of spinning and how it will effect your workout.

the moral of the story is don't let the weather hold you back on your workout. There is always an answer for every excuse we can come up with!

Ever walk down the street, listening to your Ipod or walkman and feel like the song that is playing could be your theme music? You know, like if you were starring in a sitcom or drama about your life and you were walking down the street, that song would be playing? Maybe its just me and I live in a silly fantasy world. I live in NYC where walking on the subway platform during rush hour can turn into a tramatic event and entertaining this silly thought helps me get to the stairs without harming someone or being harmed myself. I focus on the song and let it carry me to my destination.

The music you listen to while exercising can offer the same motivation and comfort.

Most gyms pump hi energy music throughout their facilities so why do we see so many people on the treadmills wearing their ipods? Because studies have shown that listening to music you enjoy can improve your workout and therefore help you increase your weightloss success.

It makes sense that listening to upbeat music increases your speed and intensity of the workout. Faster Music = Faster Feet.

You might also find motivation in a slower song with lyrics that truly move you.

Studies have also shown that when listening to music of your own choice, that you enjoy also tends to lengthen the duration of your workout.

So charge those Ipods or grab some batteries for your walkmans and get moving!

You probably already do them but are you doing them correctly? It is important to perform exercises properly or they will not be effective.

Keep your knees behind your toes.

Keep your chest tall

Keep your shoulders below your ears

Keep your abs in tight

Start with 2 sets of 8 if you are a beginner.  3 sets of 8 if you are more advanced.

Here are 3 modifications:

Chair squats:

                                                                                                                                              Ball squats

                                                              Start with legs extended then squat.

                                                                             Knees are taken to a 90 degree angle.

standing squats with weights.

I am not trying to be a party pooper in any way! Just wanted to arm you with some information...

So this marks the first day in a 3 part series of blogs about alcohol consumption.Today I am giving you some nutritional information regarding some of your favorite cocktails and popullar beer choices.  Tomorrow I will talk more about how alcohol may be ruining your diet. Friday will be about hangover remedies and exercise. Not to ruin your weekend fun but here we go...

Beer is a popular drink on St. Paricks Day. Adding green food coloring to celebrate your Irish or most commonly non-Irish heritage usually makes it the most popular drink choice of the holiday. This is followed closely  by Guiness. Below I have listed calorie content for some or the more popular beers out there. Check the other links provided for more beer information out there.

Based on 12 ounce Serving:

Beer                      alcohol%         calories       carb

Amstel Light            3.5                      95                   5.0 

Budweiser                5.0                    143                10.6

Bud Light                  4.2                     95                   6.6

Coors Light              4.2                     102                 5.0

Corona                     4.6                    148         

Corona Light           4.5                     109                   5

Miller Lite                 4.2                       96                  3.2

Guiness Stoudt       4.0                     125                  10

Sam Adams Lagar 4.8                    160

http://www.realbeer.com/edu/health/calories.php

http://www.barshots.com/beercalories.htm

http://www.beer100.com/beercalories.htm

 But maybe you are not a beer drinker. So what should you drink? The better choices of alcohol to drink are Vodka, whiskey, tequila because their sugar content is zero.

One shot or 1.5 ounces of 80-proof distilled spirits contain 100 calories

As we count down to drinkfest 2007 aka St. Patrick's Day we will discuss alcohol calories and related topics. But lets ease into the week with our Exercise of the Week.

This week I am featuring the push up on the ball.

It challenges and increases stability, works your core, arms, legs and back. Be sure to keep your abs pulled in tight. Keep your shoulders over your wrists. Keep your eyes looking about 6 inches in front of you to keep your alignment.

Place feet on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the floor.
press up and repeat.

Give it a go. You can modify by placing the ball under your knees for more support.

Coca-Cola and PepsiCo are adding vitamins to carbonated beverages in an effort to appeal to health-conscious consumers.

In order to make up for the hit soda companies have taken due to their link to obesity, PepsiCo and Coca-Cola will be adding vitamins to their soda. You know I will try it when it shows up on the shelves but I have my doubts on its benefits.

The New York Times said Diet Coke Plus and PepsiCo's Tava will be promoted as "sparkling beverages" instead of "soft drinks."

It is interesting to see their marketing strategies. Diet Coke chose to just add the word plus which I think is sorta smart. People are going to be wtf is Tava where Pepsi is concerned. However, maybe distancing themselves from the traditional soda name is a good choice in marketing a "healthier" product. Anyway...

Tava will contain vitamins B3, B6 and E, and chromium, while Diet Coke Plus will contain niacin, vitamins B6 and B12, magnesium and zinc.

Michael F. Jacobson, executive director of the Center for Science in the Public Interest, says the new beverages "are certainly a lot better than a regular soft drink" but said consumers are better off getting their nutrients from natural foods, rather than fortified soft drinks, the Times reported.

Here is what you should keep in mind. It is always better to get your vitamins from natural sources such as plants and animals.  Also keep in mind there are other ingrediants in these soft drinks that are less desirable to ingest so I wouldn't go giving up your green  tea. But it is nice to see that the mass has spoken and that our collective heathier choices are being heard by even the largest companies in the US.

Everyday it is something. If you watched Seinfeld there is an episode where the gang is getting a friend an apartment warming gift and George replies with something like "Birthdays, anniversarys, holidays,now apartment gifts...can't I get a month off!!!"

But hell, we women work hard and so why not relish in a day to celebrate that. International Women's Day is a day to celebrate economic, political and social achievements of women. It quickly turned into a day where men give their ladies flowers to score points and probably distract them from the fact that they most likely make less money than they do...

But now in 2007, women are kicking some butt! And like the blog states, they are kicking their own butt for themselves. It's no longer about trying to please someone else, women are working out more to make themselves happier, feel better and to take charge of their health.

No matter where you are in your fitness goals, you are already acheiving success by working out and making better health choices.

So today when you hit the gym, do it for you, because you can and because you are taking time to do something just for you. You work hard to take care of others, take care of yourself.

Nia ~Through Movement We Find Health.

Maybe you've seen it advertised at your gym. Maybe you've gazed in wonderment through the glass of the aerobics room while members dance around with their own improv choreography. What you are witnessing is Nia.

According to the website www.nianow.com , Nia is a body-mind-spirit fitness and lifestyle practice. Through expressive movement—The Body’s Way—Nia empowers people to achieve physical, mental, emotional and spiritual well-being.

Continued...Our philosophy “Through Movement We Find Health,” means we believe in the power of self-discovery through movement. In practicing Nia you fall in love with being and moving in your body – you experience the power of Self-Healing.

Nia offers a new perspective on how to get fit and be healthy while embracing individual creativity and self-empowerment.

Nia was created in 1983 as a more holistic way of being healthy.

I have tried Nia and for me, I prefer structure and more challanging workouts. I am of the " no pain, no gain" mentality. However, I don't discredit it. I believe there is a fitness option for everyone and maybe this is yours. It is very freeing and you do not have to worry about learning choreography or being on the right foot.  Give it a try and report back to me if you do!

Find your fitness

Overhead extensions aka skull crushers tone your triceps. 

Remember to keep your elbows close together (on either side of your head). It is best to do this move lying on a bench but if you do not have a bench, you may do this exercise on the floor.

Starting Position
Hold a dumbbell in each hand and lie on a flat bench with the feet flat on the floor. Extend the arms up so that the dumbbells are directly above the shoulders and the palms are facing each other. Keep the abdominals tight and the lower back in a neutral position.

Bending the elbows, lower the dumbbells to the sides of your head. Keeping the elbows in place, extend your arms up to the starting position, pause and repeat.

Sounds like an infomercial gimmick, right?

But medical evidence suggests that there are links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may orchestrate hormonal activity tied to your appetite.

According to an article I read on webmd, "Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. "

"When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus tells WebMD. "

What?!? Makes sense, huh? Think about it. I know for myself, when I am tired I eat more and I don't care about what I am eating either. I just don't feel full and keep eating.

So, maybe that will help motivate you to try to get to bed a little earlier at night. Or at least you may recognize that you might be overeating on days after you have not had good sleep the night before.

I wish I could take a nap right now...

Seriously? Seriously!

This is a BalanceBall Chair by Gaiam.

The cost is around $100.

Is it beneficial? Sure

Is it going to fly at your office? well... maybe.

This chair allows you to work your core while providing spinal alignment . The trick is to not lean back on the chair's back - that would negate the core work if you place your weight on the back of the chair.

Some testimonials I read regarding the product state that it allows you to keep your posture in check and you are not so sluggish and sleepy after 8 hours of work. So who knows. I want to try it, though!!

The chair also comes with exercises you can perform. Here is one of the stretches:

Fig. 1

• Begin by sitting sideways on lower edge of chair.
• Place hands on ball and support bar for stability.

Fig. 2

February is American Heart Month so on the last day of Feb ( where did the time go) I have to mention this and some heart related facts. My grandmother died of heart disease at the age of 70 and so I am very aware that it is the #1 killer among women.

Preventative steps:

*Know your blood pressure ( Blood pressure is considered high when greater than 140 over 90 mm Hg (millimeters of mercury). )

*Don't Smoke

*Get tested for diabetes

*Know your cholesterol (you want your HDL's up and your LDL's down) Less than 200 mg/dL is desirable

*Maintain a healthy weight

*Drink Moderately

*Cope with Stress

Yeah, yeah... we know all of that. But seriously, you don't have to be "old" to be at risk. So please pay attention.

Check out http://www.goredforwomen.org/ for ways to support research and for more information.

See you in March!

Ok, so we don't have a lot of trees or grass and there are tons of people and pollution and every day can produce new obstacles BUT.... the city provides lots and lots of  free exercise.

Every time you take the subway you climb up and down stairs. Since you don't have a car you must walk blocks and blocks every day to get to your destination. If you live in a walk up apartment you are getting free exercise each time you leave or return home. You are constantly carrying things all over town, building your strength. Every where you turn there is a street to walk, stairs to climb and a deli with a salad bar.

Sure, we tend to eat on the go here on a daily basis but you can still find healthy options. A law was just passed banning trans fats in NYC restaurants. If you live in NYC or a big city, use those free exercise options made available to you such as the stairs vs the elevator and make those healthy choices that are right in front of you!

My ideal Valentine's day would include chocolate, red wine and oh yeah...love.

I've aleady explained the benefits of dark chocolate so we will move straight on to Red Wine!

Research has shown that the flavonoids in red wine -- originally from grape skins -- have an antioxidant effect, may raise good cholesterol levels and may help prevent blood clotting in vessels. So moderate amounts of Red Wine can be good for you. Moderate.

Love. What the heck is that? No one can seem to agree on an exact definition or figure out what exactly it is. Some people lose their appetite. Some feel like they are floating on a cloud - just listen to the radio for the latest cheesy version of how people are expressing this mysterious feeling.

However it affects you, it seems to benefit your health.

Research has shown that that love feeling and what it does to your body can boost your antibodies, reduce stress chemicals. reduce risk for diseases and in general, prolong your life.

So, If you are in love - embrace it as it may prolong your health. For those of us who are not, lets all raise a glass of red wine and toast the fact that we are not spending lots of money on a Valentine this year. 

CHEERS!

With only a few days left until Valentines day, the weekly exercise focuses on the shoulders. If you plan to wear a strappy dress or something sleeveless, this move will tone your shoulders and your upper back.

Lateral Raises work the deltoids and the supraspinatus.

1. Stand upright with your feet shoulder width apart and your knees
slightly bent.

2. Let your arms hang in front of your body with each hand holding
a dumbbell, ends facing front to back.

3. Inhale and lift your arms out and away from your body, using
your shoulders, untilyour hands are at shoulder height.

4. When you reach the top position the arms and body should resemble the letter "T".

5. Lower your arms, using the shoulders, back to the starting
position.

This is not breaking news but as the big day approaches it is important to discuss. There have been many expensive research studies to find out what we already know.

The number one reason women avoid having sex is because they "feel fat."

Here is something I want you to repeat to yourself over and over when you are feeling this way:

What he finds sexy is that a) you are naked and b) that you'd like to have sex with him.

Remember we see imaginative things flaws on our body that noone else sees. In study after study the majority of men prefer women with curves. And a moajority of men in these studies say that a friendly smile is the most attractive feature on a woman. Now, I don't know any of these men (who say the smile thing) but I am sure they are out there. And I am sure that to them, a friendly smile = someone who might be more likely to have sex with them.

And in talking to my male friend, confidence (not arrogence) is sexy. Boys like nakes bottoms and don't take the time to notice the little bits of cottage cheese in that area. So, be proud of your body and remember that he is damn lucky to have the chance to see it! I mean , seriously, is his body perfect? See how lucky he is??!

But just to help you get to that self acceptance at least on the big day...the day before drink lots of water, avoid the bloat foods (like we talked about) and get plenty of sleep the night before. This will help you feel your best...naked or not.

If you like dark chocolate, this is  the best medical news in ages. Studies in two prestigious scientific journals say dark chocolate -- but not white chocolate or milk chocolate -- is good for you.

Dark chocolate is a potent antioxidant and lowers high blood pressure (Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments).

According to the study: "Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate."

So, Don't even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word "moderate" as you nibble. I am not giving you a  license to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure -- if you've reached a certain age and have mild high blood pressure, say the researchers. But you have to balance the extra calories by eating less of other things.

So you may want to get your sweetie some chocolate that is on the dark side. Or perhaps you should hint that you would like some yourself. Or hell, just pick up a bar for yourself if you've got that chocolate craving.

Me, I am not a fan of the dark chocolate.

 Unless this cutie counts!

So I will just have to continue to eat other antioxidents. More on that another day!

Ok , so we are almost a week away from the big day and the pressure is on. First of all, I want you to understand that there is no way to magically have the "perfect" body you desire in that short amount of time. However, Here are some more things you can do to work with what you've got!

Drink lots of water. Not only will you reduce some calories by replacing water with calorie drinks, you will improve your skin, flush out your system and relieve bloating.

Avoid foods that make you bloated! This is especially helpful on the big day. Bloating (as we all know) can make us look and feel 10 times larger thank we are.

Remember:

Weight lifting burns fat while you work out, and continues to burn after you stop. And the more weight you can lift, the more calories you’ll burn each time. This means the stronger you get; the faster you’ll burn through your fat reserves. This is because strength training helps to increase your metabolism!

Remember that weight training should not replace a cardio workout. For best results you should alternate between aerobic exercise and weight training. 

The facts about FLAX:

My friend puts flax in everything and she looks great. She also runs a few days a week and does yoga and tries to be a sensible eater. But her skin looks fabulous and she says she is not starving in between meals like she used to. So I thought I would look into to it a little more.A certain amount of fat in the diet acts as the ignition for burning calories and maintenance of the metabolic processes. It also helps to give you that "satisfied" feeling when you have completed a meal. Flax seed provides those essential fats your body needs - the "good" fats. It comes in oil form but my friend prefers the seeds. She puts it in her cereal and uses it when she bakes. She is also a chef so I plan to ask her from some more ideas.

For now, lets say to be continued...

This week's move is the Side Plank for the abs.

The most important thing to keep in mind when doing ab work is quality beats quantity. If you can do more than 20 reps of any exercise you should increase the weight or intensity. To work those abs and obliques (this pesky love handles):

Side Plank

(A) Lie on your left side with your legs extended out straight and stacked directly on top of each other, feet flexed so your body is one straight line, abs contracted. Rest your right arm on top of your right thigh.

(B) Pull abs inward and engage them to lift your torso and hips up off the floor as one unit. Hold for 30 seconds at the top of the movement and slowly return hips to the floor without collapsing torso. Do an equal number of sets on both sides.

Tip: Want to make this exercise even more challenging? Dip your torso up and down 10 times at the end of each set.

Oh and on a side note. If you have truly fallen in love with exercise, you can say it on a t-shirt, mouse pade and even your underwear!  Visit the I heart shop at http://www.i-heart-shop.com/index.cfm?action=section&sectionID=675842&gclid=CLyG__-JmooCFRsrSgod2irYfQ

So we now have less than 2 weeks to get ourselves in shape for the big day. And again, if you are like me and have no exciting plans for Valentines Day - you can still use it as a goal. We can all use a push or something to work toward.

Interval training can boost your metabolism and help you burn more calories. You can burn more and not have to spend more time at the gym! It is simply alternating bursts of intense activity with intervals of lighter activity.

For example: Get on the treadmill and warm up for 5 mins at a brisk walk pace. Then alternate 4mins at a even-paced jog and 1min at a sprint. Once you have that down, bump it up to 3mins jog and 2min sprint. Do that for 30 minutes.

You can also do the same thing on the elliptical machine, bike or running off the treadmill or walking (go from walk to bursts of a jog).

Aside from burning calories, you will improve your aerobic capacity (eventually being able to workout longer and with more intensity), decrease bordom and actually result in more comfortable exercise.

See, during intense exercise, muscles produce lactic acid. Too much of it can make exercise painful and tiring. By alternating bursts of intense exercise with easier intervals, you will reduce the buildup of lactic acide in your muscles.

So, try it and let me know how it works for you during the next 13 days. You may see results faster than you think!

Roasted Eggplant Lasagna

2. In a large bowl, toss the eggplant slices with a generous sprinkling of salt and let them drain in a collander for 30 minutes. Rinse the eggplant and pat the slices dry with paper towels. Arrange the eggplant in a single layer on the prepared baking sheets. Roast the eggplant in the oven for 45 minutes.

3. Meanwhile, bring a large pot of well salted water to a boil and prepare a large bowl of ice water. Add the lasagna noodles to the boiling water and cook until they are just al dente. Drain and plunge the noodles into the ice water to cool them quickly. Drain again and lay the noodles out on paper towels.

4. Cover the bottom of a large baking dish that is at least 2 inches deep with a thin coat of tomato sauce. Line the dish with a single layer of lasagna noodles. Spread 1/3 of the sliced eggplant over the noodles and sprinkle the eggplant with a few tablespoons of breadcrumbs. Pour 1/2 cup of sauce over the eggplant, season with pepper and sprinkle with 1/2 cup of mozzarella cheese.

5. Repeat with 2 more layers of noodles, eggplant, breadcrumbs, sauce and mozzarella cheese.

6. Finish with a final layer of noodles and the remaining sauce, then sprinkle with the remaining mozzarella and Parmesan cheeses.

7. Lower the oven temperature to 350°F. Cover the baking dish with foil and bake for 35 minutes. Remove the foil and continue to bake until the top of the lasagna is golden brown, about 5 minutes more. Let stand for at least 15 minutes before cutting into squares and serving.

Serving Size: 1 piece

Valentine's Day is 2 weeks away. Some of you may say  "so?" But there are people out there who are trying to get in the best shape they can before their little love fest on the big day. Let me assure you that there are no quick fixes but I can provide some tips that will definitly help you.

First of all IF YOU STARVE YOURSELF YOU WILL ONLY GAIN WEIGHT. Do I make myself clear? If you stop eating in hopes of losing weight fast you will ruin your metabolism and have weight problems the rest of your life. You should eat within 2 hours of waking up and carry healthy snacks with you when you are hungry throughout the day.And DO NOT TAKE DIET PILLS.  If you decide to go that route to lose weight you must consult your doctor. Diet pills can be unsafe and you will not see results in the time you are looking for.

For your cardio: running, swimming and spinning (not that crappy bike in the cardio room where you can leisurely read a book while you pedal) are all great for burning a lot of calories and work your whole body. If you already do them, add 10 more minutes of time during these 2 weeks.

Add another weight training session to your workout week during these next 2 weeks. Strength training burns a lot of calories, tones your muscle and stimulates your metabolism.

Do watch what you eat. For the next 2 weeks, try to avoid over indulging in fats and sugary treats. Notice I said over indulge. Do not completely cut out all sweets , just try to have a bite or 2 here and there. More importantly replace refined sugar carbs

with unrefuned sugar carbs (whole grains). Remember carbs are the most important food  group as they provide you with energy. Do not cut them out!

Spend the next 2 weeks hitting the gym one more day than you normally go. If you usually go 3 days a week and then suddenly step it up to 6 - that is too much for your body to handle and you may injure yourself due to muscle exhaustion. Just add one day per week and an extra 10 minutes to each cardio session. Please do not over do it, just use that looming date as a little push to step it up.

I will follow up this blog with a low fat recipe. More tips tomorrow!

.

That time of year is hear. Sure Valentines day, love, blah blah blah. I am talking about losing your will to exercise. That "honeymoon" phase is over. It is cold and the gym is starting to get repetative. Time to change it up and find a way ignite that spark in your fitness affairs.

Boredom is one of the main reasons people abandon exercise. time to try something new. If you have never tried a trainer, maybe now is the time to buy a small package. Trainers provide you with great exercises you probably never even thought about or maybe ones you have been doing ineffectively. They also help you actually go to the gym since now you have made a commitment to someone else.

Try a new class. If you always take step class, try a body sculpting or spin class. Don't be afraid that you are not "in shape enough" to try these classes. Instructors want you to go at your own pace and at your own fitness level. I would never push someone new to my class to be at the same level as someone who has been there for a year.

Join some sort of sports team. If you love to play basketball, find a team or open league to join. That is exercise and if you enjoy it - that just is icing on the cake! Plus if you commit to a team you are more likely to stick with it.

Take walks with a neighbor or a family member. Not only is a brisk walk great exercise but it can also improve your mental health by releiving stress.

These are just a few suggestions. February is tomorrow -where did the time go! I will try to dedicate time this month to helping you love your workout and encourage you to love your self enough to stick with it! (sorry for the cheesey-ness!)

Hammer Curls

This week's exercise is the hammer curl. This move works your biceps.

Start with the wieghts parallel at your shoulders, elbows bent, pulled tight into your waist. Inhale and take the weights down to your hips. Exhale and bring

                                   the weights back to your shoulders. Be sure the abs

                                   are in tight. You can add a lung series for a     challange as well.

Be well!

Be honest. Do you stretch along with your exercise progrram? Most do not stretch enough.

Flexibility is a range of motion in joints. Flexibility depends on the condition of muscles that control a joint. If muscles are too taut, the joint will not move through its full range of motion. Flexibility is important especially as we age as it may protect your body against back pain, injury, poor posture, etc.

(back of leg ,lower back stretch)

(Calf Stretch  )                        Some Tips:

Use stretching as part of your warm up. Stretched muscles, tendons and ligaments are more flexible and stretch more easily.

(Triceps, Shoulders, upper back)

(Lower Back, back of leg stretch)

So you've joined a gym and have been working out deligently but when does it become too much. Don't worry, for most of us that is not a problem. You might be trying to talk yourself out of going to the gym right now!

But for others, working out becomes obsessive and dangerous. The definition of overtraining is personal. It is the point at which an athlete is training so hard and for so many hours that recovery does not occur with usual periods of rest. There are many symptoms including Fatigue, more aches and pains, restless sleep, loss of sexual desire and many others. For women, menstrual irregularities can also occur to the point of Amenorhia. This condition causes a woman to stop having their menstrual cycle altogether and may lead t o the inability to reproduce.

Though extreme, there can be dangerous results to overtraining so please, take a day or 2 off per week and make sure you are not spending too much time at the gym.

For the rest of you.... drop and give me 20.

 Hola! I hope your weekend was relaxing and enjoyable. Place our bets now... the Bears or the Colts?!

Anyway, onto Fitness.

Below is the is the exercise of the week. If you have any questions, just post them and I will answer in tomorrow's blog.

Starting Position
Lie on your back with your legs extended and your arms to the sides of your body. Pull your ABs tightly inward and keeping your legs fully extended raise them a few inches off the floor. Keep the knees slightly bent and the lower back pressed against the floor.

[I don't really like the  picture here but it was the best I could find to illustrate this exercise. ]Use your lower abs by pulling them in toward the floor which will cause your legs to raise. DO NOT use momentum at all. If you barely move your legs, that is totally fine, just as long as your abs are doing all of the work.

Challange** place your hands behind your head and raise your upper body toward your legs.  Call it a double crunch.