Louiza's Fitness Tips for Life

[Injured] Rotator Cuff Exercises

2026-04-27T07:45:00.000-07:00

1. Rest one arm on a surface. Hang the other arm loosely and swing (in control) forward and backward. Repeat moving our arm side to side and then in a circular motion in two different directions.

2. Stretch each arm in front of your chest (one at a time), using the other arm's hand to press it against you.

3.Passive Internal Rotation: Get a stick, like a broomstick, behind your back. Hold it with one hand in a loose fist to hold it behind you, while you pull with your other hand. Hold for 30 seconds. Relax for 30 seconds. Repeat with opposite hands. This is a passive stretch.

4. Passive External Rotation: Grasp the stick in front of you with loose fists. Have both arms bent. Keep the elbow of the arm you are stretching against the side of your body. Push the stick horizontally out with the fist of the other arm. Hold for 30 seconds. Relax for 30 seconds.

5. Lie on your side. (Use a pillow for your head if you'd like.) The hurt shoulder can be under you, arm bent. The forearm is vertical. With your other arm, push the affected arm down. You should feel a stretch in the back of your affected shoulder.

Information for this blog was obtained from the American Academy of Orthopaedic Surgeons.

The latest book, Musings, is available at: http://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product.

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon. My other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Exercise Chronotype

2026-04-15T05:15:00.000-07:00

A new study suggests that finding your exercise chronotype determines what time is best to get maximum benefits. I probably like to rise around 7:30 to 8:00 am if I did not aim to get to a job earlier, and to take a siesta around the hours of 2 and 4 pm, as they do in Europe. I was born there, and enjoy my apartment there and traveling.

Redirect Notice

The latest book, Musings, is available at: http://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product.

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Swiss Ball and Lower Abdominal Muscles

2025-12-18T19:32:00.000-08:00

I may have posted this years ago: Hold a Swiss ball between your legs. The exercise is harder if you hold it between your calves and keep your legs straight (knees not locked). Raise your legs to a 90-degree angle to your hips and then lower them to two to two inches above the ground for four sets of10 repetitions.

The latest book, Musings, is available at: http://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product.

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Work Out in Different Planes

2025-02-25T20:29:00.000-08:00

A good way to get out of a plateau is to work out in different planes: frontal, sagittal, and transverse.

For instance, grab a kettlebell and lift it up and down slowly, then across the front of your body, then front to back. After that, go from over your left shoulder to your right foot, then over your right shoulder to your left foot.

Add jumps from one foot to another as you are doing this for a plyometric workout.

The latest book, Musings, is available at: http://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product.

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Effects of Certain Exercise on Longevity

2024-03-06T12:32:00.000-08:00

Here is a study mentioned in a good book, The Book of Animal Secrets Nature's Lessons for a Long and Happy Life by Dr. David B. Agus https://pubmed.ncbi.nlm.nih.gov/30193744/ This study was conducted with thousands of participants for about 25 years.

I conduct Zoom workout sessions. Send me a message if you are interested.

The latest book, Musings, is available at: https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Film Your Fat Friend by Aubrey Gordon

2024-03-03T15:33:00.000-08:00

I saw a film by Aubrey Gordon called Your Fat Friend. It was part of the Athena Film Festival, which has been going on for 14 years. I only found out about it because of an advertisement at a bus stop near where I live!

I have science degrees and have been a certified fitness trainer for years. I have mixed feelings about the film.

It is wonderful that Aubrey has her voice and talked about her experiences. Scientists have not figured out how much our body frame and weight have to do with genes. Epigenetics may have something to do with it. Maybe types of food in our particular body chemistry or trauma, even generational trauma, affect metabolism and body weight.

I have written here years ago that Body Mass Index is not accurate to use for health. For instance, a man who is short and muscular with almost no body fat may be deemed obese if a health professional uses primarily BMI for the assessment. It should be taken into account with many other factors. Look up my past posts. I do not understand, however, that it fully is an aspect that men or white men use.

I cannot believe the hatred and malcontent that people expressed to Aubrey online. We are more than our bodies. It is difficult to look at oneself that way. Perhaps talking to veterans who have lost a limb can help us not view ourselves as our bodies that highly. Of course, if you have a good religious and spiritual background, you will emphasize and feel that part of your body more. The people who expressed hateful things to Aubrey have problems. perhaps some at least have been bullied severely.

I do not understand why Aubrey thinks "fat" should be used instead of words like "curvy" or "overweight." A woman can be curvy and have lots of muscle and a healthy amount of fat. A person can be overweight, which I'd define as a few pounds over the weight that ideally would have their organs and movement work at or near their peak. I would describe fat as at least 20 pounds overweight, but that may differ by individual and at different times in the year or their life.

I do think that, in general, weight and fat content, if too high, and this can be different for each body. I always look at a yin-yang balance of things, for instance, art and science. I also as a trainer, have usually been correct in sizing people up by energy, skin, movement, and fat versus muscle content. So yes, "fat" people can be judged as unfit often while thinking people may just have a "straight" body type, have little muscle-to-fat ratio, or even be sick!

People judge what is fat differently. I have been viewed as fat in all sizes from six to my size today. Most, if not all, people were unhealthy, fat, and not fit next to me. Aubrey funnily pointed out that some fat people would say that she is not fat enough. She is not as big as a television show I see with a doctor who helps people around 600 pounds lose weight before surgery.

I did not hear Aubrey, though, talk about what her eating disorder is. You cannot push aside an eating disorder and mask it by talking about it in one sentence. What has she done to combat this? Did she start eating too much at a young age, or was it genetic or both? She could talk more about how her father's leaving affected it. yes, her mother could have asked her to talk to [a good] child psychologist and prompt her to take part in physical exercise or develop a physical hobby she likes. [It is wonder how she walked with her cute god Flynn.] Why did her father want him to avoid sugar? Most food she ate was very healthy, and you can have sugar, fat, and salt in balance and with movement.

Yes, MOVEMENT, being a healthy weight, one that is healthy for your heart and bones, and allows you to comfortably and effectively move and play has to involve movement. In fact, I think movement for most is more important than diet. You can burn calories and your body needs all nutrients, not to mention, you exercise your heart and lungs! Most health professionals I have talked to have picked a diet. I have not talked to many, though.

I am compassionate and have heard many insults come my way since grammar school, yet I am also a bit of a drill sergeant trainer. Balance is needed.

I'd like to hear more from Aubrey about this. Continue speaking out, tell us more, and enjoy Portland while walking and more in Nature.

I conduct Zoom workout sessions. Send me a message if you are interested.

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Stretch into the New Year with a Stretch Band

2023-12-31T09:43:00.000-08:00

Pick a color/tightness of a stretch band that is doable and gives you a workout.

You can work out your arms or legs.

Place the stretch band under your feet, holding it with each hand. If you twist it around your wrist, teh band will get tighter and the workouts will get harder. Keep your elbows by your side and do biceps curls.

Raise your arms straight to the sides for the shoulders.

Place one foot under the stretch band and hold it tightly with both hands. Raise your legs to the side for the gluteus minimus and abductor muscles.

Many more exercise variations can be created.

I do Zoom workout sessions. Send me a message if you are interested.

Have a healthy, happy, creative new 2024!

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Body Mass Index Nature Article

2023-10-16T18:31:00.003-07:00

The body mass index or BMI is too simplistic to measure health. (See past posts.)

https://www.nature.com/articles/d41586-023-03143-x

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

My Book

2023-09-17T06:43:00.002-07:00

Pocketguide to Fitness gives you this blog content and more in your hand.

https://www.amazon.com/Books-Louiza-Patsis/s?rh=n%3A283155%2Cp_27%3ALouiza+Patsis

Ola Kala, Usually Sung by George Dalaras

2023-07-22T06:46:00.005-07:00

https://youtu.be/jDLXeSI4w_c

https://lyricstranslate.com/en/Ola-kala-Everything%E2%80%99s-fine.html

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

My Rendition of Ricardo Montaner's Yo Que Te Amé

2023-07-19T20:27:00.005-07:00

https://www.youtube.com/watch?v=Y2WjbcBbQm0

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Good Luck Kalh Tuxh Greek Song

2023-07-07T18:07:00.003-07:00

https://youtu.be/lRtbwUuIFKA

The credits should be here: https://lyricstranslate.com/en/kali-tihi-good-luck.html-1

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Paideia tou Peiraia Sung by Me

2023-07-02T17:28:00.004-07:00

My rough draft rendition of Ta Paideia tou Peiraia #Piraeus #PaideiatouPeiraia #NeveronSunday #MelinaMercouri youtube.com/watch?v=m5ENIL

lyricstranslate.com/en/Ta-paidia-t

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Rendition of the Greek song Matia Bourkiomena by Me

2023-07-02T13:53:00.004-07:00

https://studio.youtube.com/video/p0XwdrB7rNQ/edit

https://lyricstranslate.com/en/matia-vourkomena-%CE%BC%CE%AC%CF%84%CE%B9%CE%B1-%CE%B2%CE%BF%CF%85%CF%81%CE%BA%CF%89%CE%BC%CE%AD%CE%BD%CE%B1-crying-eyes.html

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Exercises to Prevent or Manage an Inguinal Hernia

2023-07-02T07:52:00.005-07:00

I find this video to be informative and well0ne for strengthening the core. A specialized physician would have to verify if it is useful for preventing or managing an inguinal hernia.

I spent at least 45 minutes doing these exercises/stretches. I thought it would take 15 minutes. Thank you to the physical therapist who published them. You can choose some each day or every other day, according to your needs, or which exercise(s)/stretch(s) work best for you.

https://www.vivehealth.com/blogs/resources/inguinal-hernia-exercises

My books:

The latest one, Musings https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

My First Short from a Developing Work The D*ck Play or Film; for a Tisch Certificate

2023-06-23T16:34:00.004-07:00

I already see how it can be brushed up but is good enough for a first shoot.

It is quite funny. I enjoy watching it myself! Really a tragicomedy...

https://www.youtube.com/watch?v=y-NkhNnTcPo

Musings book: https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product-186r9z9d.html?fbclid=IwAR0stDXt_ywHMcnAJYcNZjV89HM80MUpVAuk5twxxcwRAcZgpLa94ALoHgo&page=1&pageSize=4

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

American Medical Association Requests a De-emphasizing of Body Mass Index (BMI)

2023-06-14T09:32:00.010-07:00

I wrote about Body Mass Index (BMI) being a bad measure of fitness, especially taken alone. The American Medical Association (AMA )should have doctors not consider it. Browse past posts to see what factors should be taken into consideration together.

https://www.statnews.com/2023/06/13/bmi-obesity-ama-criticism/

The primary concern, past age, gender, and race, the latter of which are all the craze lately in the United States, is that it doe snot consider body fat composition and location (belly fat being the worse), genetics, or heavier-than-fat muscle mass.

Musings book: https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product-186r9z9d.html?fbclid=IwAR0stDXt_ywHMcnAJYcNZjV89HM80MUpVAuk5twxxcwRAcZgpLa94ALoHgo&page=1&pageSize=4

My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Aritcle on Fat Loss and Interval Training

2022-04-07T06:14:00.007-07:00

This seems like a great article for fat loss and interval training.

https://www.shapefit.com/fat-loss/build-better-body-fat-loss.html

New Musings book: https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product-186r9z9d.html?fbclid=IwAR0stDXt_ywHMcnAJYcNZjV89HM80MUpVAuk5twxxcwRAcZgpLa94ALoHgo&page=1&pageSize=4

My other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Advanced Abdominal Crunches: Throw a Ball

2021-11-04T18:07:00.001-07:00

You may have seen people do this at the gym or elsewhere: One person sits or stands at the feet of another person who does abdominal crunches while throwing a ball spitting or standing. The principles of abdominal crunches apply: Keep your chin up and your shoulders off the floor, and breathe out when you crunch and in when you release.

Do four sets of ten repetitions. Increase as you get better at it. Replace a regular rubber ball with a medicine ball of increasing weight as you can.

New Musings book: https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product-186r9z9d.html?fbclid=IwAR0stDXt_ywHMcnAJYcNZjV89HM80MUpVAuk5twxxcwRAcZgpLa94ALoHgo&page=1&pageSize=4

My other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Scissors with Arms and Legs

2021-04-01T04:55:00.005-07:00

Here is an exercise for you abdominal muscles. Lie down and with your abdominal muscles, make sure your lower back is on the floor throughout the workout.

Raise your arms straight over your head and keep your legs straight. Together, make a scissor motion with your arms and legs, opening and closing both at the same time. If you keep your legs from your feet to your knees, or even your lower thighs, off the floor, and especially if they are just an inch or two off the floor as opposed to a foot or more off the floor, the exercise will be harder. Do four sets of 10 repetitions.

Hug your knees for 10 seconds after each set to stretch your lower back. You can also move right to left and back to massage your lower back as you hug your knees. After the sets are done, stretch your arms over your head and your legs out straight for 10 seconds.

You can buy my book with poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=


My other short story and poetry book Life, Work and Play, fitness book Pocket
Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Does Your Butt Hurt?

2021-01-08T18:23:00.003-08:00

Have a Healthy and Happy New Year, everyone!

My butt does hurt, from some Zoom classes, even though I am not working full out int eh movements!

My intuition guided me to do a quick search of interior butt muscles, i.e. under the gluteus maximus and minimus, their movements and exercises for them.

Here are some quick websites/videos I found (so far):

https://bit.ly/39azSvY

https://www.spine-health.com/video/sciatica-exercises-piriformis-syndrome-video?source=tdw

https://www.anabolicaliens.com/blog/gluteus-minimus-exercises

https://www.youtube.com/watch?v=drjbzTCsJM0

You can buy my latest book of poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket
Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Oblique Muscles on the Wall

2020-12-26T21:22:00.003-08:00

Place the palms of your hands close together on a wall on shoulder level, in front of your chest. Exert some force toward the wall. Keep your arms and hips steady. Twist left and right from your waist slowly.

Start with four sets often repetitions.

You can buy my book with poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

Some more Abdominal Exercises

2020-07-30T17:12:00.001-07:00

I especially like the ski one, although it may not be recommended if you have hip issues like hip arthritis or hip-spine alignment issues.

https://bit.ly/33d7Kaa

You can buy my new book with poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

Fitness Training on Zoom

2020-07-26T17:09:00.002-07:00

If you are interested in exercise sessions for an individual or group, leave a comment. You can pay via PayPal and I will set up a Zoom session.

Study Links Exercise to Cancer Survival on a Molecular Level

2020-06-27T13:03:00.002-07:00

https://www.oncotarget.com/article/27609/text/

You can buy my new book with poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=