Louiza's Fitness Tips for Life

Extreme Workouts from Science Times

2012-01-17T11:36:00.000-08:00

Remember: Balance and rest most used muscles for a day after a workout. Use working out to connect with yourself to know what your limits are. They change over time, not to slowly with plateaus, but not too quickly with shock. Massages and warm showers and baths work too.

http://well.blogs.nytimes.com/2012/01/16/personal-best-workouts-have-their-limits-recognized-or-not/?ref=science

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Study on the Beneficial Public Health Effects of Taxing Soft Drinks

2012-01-11T13:38:00.001-08:00

http://www.rwjf.org/childhoodobesity/product.jsp?id=73809&cid=XEM_573955

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Great Advice from the Sunday Times about New Year's Resolutions

2012-01-09T13:19:00.001-08:00

Happy New Year!

I especially like the reward point.

http://www.nytimes.com/2012/01/08/sunday-review/new-years-resolutions-stick-when-willpower-is-reinforced.html?pagewanted=all

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Sit Up with Octagon Weight

2012-01-05T14:14:00.000-08:00

Pick an octagon weight that will give you a challenge and that you can use for four sets of ten repetitions.
Perform a standard sit up. Start lying on the floor, lower back pressed against the floor, holding the octagon weight straight over your head with both arms. Come up for a sit up with your arms straight, the weight straight over your head. Your head, neck and spine should be aligned.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Stand Up and Get Down Variation

2012-01-05T14:12:00.000-08:00

As I have posted before, working with body weight may be the most effective means of training for strength and endurance. Here is one variation?

Stand on the edge of a mat with legs shoulder-width apart. Bend your knees and get down toward the floor by placing the palms of your hands in front of you. You are now extended horizontally over the floor. Keep your head, neck and spine aligned. Do not have your hips or butt be higher than your back. Now extend the right arm and then the left arm straight outward in front on you, aligned with your shoulder. Repeat for four sets of ten repetitions. Each repetition extends each arm out one time.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/PocketGuidetoFitness.

Oblique Muscles

2012-01-05T13:59:00.000-08:00

Here is a sit up variation: Lay on your back with your legs bent, knees 90 degrees. Push back with your abdominal muscles so your lower back is on the floor. Put your hands behind your neck with your elbows out. Keep your head, neck and spine aligned. Come up for a sit up. Extend your right arm and bring up your bent left leg straight up so that your hand touches your left ankle. Repeat for four sets of ten repetitions. Now extend your left arm and bring up your right bent leg straight up so that your left hand touches your right ankle. Repeat for four sets of ten repetitions.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.Visit and like, if you so see fit, my book page at www.facebook.com/pocketguidetofitness.

Chicken and Free Weights

2012-01-04T12:13:00.000-08:00

I do not mind some fat. In fact, I think for women it is essential to have some in the arms, legs, chest, and hips. One little piece of fat I can do without when it creeps up is front underarm fat, right between the shoulder and breast. Here is an exercise for both men an dwomen to firm up this area.

Grab one free weight with each hand. They must be heavy enough to give you a workout but light enough to finish four sets of ten repetitions. In a slow movement while keeping your shoulders down and keeping your elbows bent at 90 degrees, lift your arms as if doing a chicken clucking move. Lower the elbows back down to the waist. Repeat for four sets of ten repetitions.

My third book, Pocket Guide to Fitness, is available on http://www.Authorhouse.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. These two books are on my Web site http://www.LouizaPatsis.com.

Variation on Quadriceps Using Leg Extension Machine

2011-12-09T13:02:00.001-08:00

Raise and lower your legs at two-second intervals for each motions. Repeat for four sets of ten repetitions. You may find you will break into a sweat and get more good pain from one set of these than you get from four sets of regular one-motion repetitions.

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Variation on Squats Using Swiss Ball

2011-12-09T13:01:00.000-08:00

Take a medium- or small-sized Swiss ball and place it between your thighs. Squeeze. Sit and stand up form a seat. It is more difficult if you go up to an inch over the seat, not completely sitting down. Repeat for four sets of ten repetitions.

This primarily works out your inner thigh and gluteus maximus muscles.

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Skin and Food from Martha Stewart

2011-12-07T22:59:00.000-08:00

Food and Nuts from Martha Stewart Living

December 2011 Issue, page 49

Watercress: A study in the American Journal of Clinical Nutrition found that daily serving of watercress increased blood cells’ ability to resist DNA damage

Cinnamon: stabilizes blood sugar, may help to prevent diabetes, contains longevity-promoting properties that enhance cell function

Berries: contains the pigments anthocyanins that activate cell protective mechanisms that prevent collagen breakdown

Turmeric: contains curcuminoids that trigger activity of cell-protective enzymes and inhibit microscarring of collagen that leads to wrinkles

Cocoa: inhibits wrinkle-producing chain of reactions, stops production of inflammatory arachidonic acid protects skin from sun damage

Salmon: is rich in omega-3 fatty acids and high in collagen-building protein and anti-oxidant that prevent DNA damage from free radicals

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Nuts According to Martha Stewart

2011-12-07T22:58:00.000-08:00

From the December Martha Stewart Living,

December 2011 Issue, page 58
Nut Health Facts

Almonds: vitamin B riboflavin, vitamin E, anti-aging antioxidant, magnesium, and molecules that prevent oxidation that leads to heart disease

Peanuts: folate, oleic acid, resveratrol – a heart anti-oxidant also found in red wine and chocolate

Pistachios: potassium, may reduce stress

Walnuts: alpha-linoleic acid, an omega-3 that boosts cognitive function, and disease-fighting gammatocopherol, a type of vitamin E

Hazelnuts: proanthocyanidins that may help strengthen blood vessels, reduce heart disease and boost brain health

Pecans: high ORAC score (antioxidant measurement), may delay age-related cognitive decline

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Body Over Mind?

2011-12-04T21:58:00.000-08:00

This can be true at times...Or spirit, mind, and body change places in what is "ruling" at a given moment. Perhaps it is best for spirit to usually prevail. Check out the video by Kimerer Lamothe, Ph.D.
http://www.youtube.com/watch?v=dsRym4RiLk8&feature=share

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Tips on Motivation

2011-12-04T08:26:00.001-08:00

From Linked In Boo Sadikot

http://www.linkedin.com/news?viewArticle=&articleID=952287971&gid=99695&type=member&item=83272922&articleURL=http%3A%2F%2Ffitnesstogethernovi%2Ecom%2F2011%2F12%2Ftips-in-motivating-yourself-for-weight-loss-success%2F&urlhash=W0rU&goback=%2Egde_99695_member_83272922

My fourth book, Pocket Guide to Fitness, Edition II, 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.

From Healthcare-Now: US Ranks Last on Preventable Deaths Among High-Income Nations

2011-12-02T09:50:00.000-08:00

http://www.healthcare-now.org/u-s-ranks-last-among-high-income-nations-on-preventable-deaths/

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Is Pizza a Vegetable?

2011-11-18T11:20:00.000-08:00

http://www.foxnews.com/health/2011/11/17/pizza-as-vegetable-congress-proposes-new-school-lunch-bill/

My fourth book, Pocket Guide to Fitness, Edition II, 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.

Molecules in Proteins That Keep Us Awake

2011-11-17T09:19:00.000-08:00

http://medicaldaily.com/news/20111116/7920/keeping-us-awake-protein-amino-acid-sugar-orexin-cells-glucose-sugar-blocks-orexin-cells-dr.htm

My fourth book, Pocket Guide to Fitness, Edition II, 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.

What Happens When You Don't Exercise

2011-11-06T06:32:00.000-08:00

This was posted by a LinkedIn contact and is attributed to Jack Lalanne. I would add that if you do not exercise, you lose valuable time to yourself, to reconnect with your center and release hormones that relax you. You lose time to clear your mind through your body, at times when the people and circumstances around you may not be the best.

Well, for starters, lets look at the muscular skeletal aspect. Your muscles, when not properly engaged in vigorous exercise, start to atrophy and become weaker without regular activity. All of that affects your body’s capacity to work efficiently. This in turn translates to the bones as well as they’re not getting enough physical activity to keep them strong and this eventually weakens them, leading to osteoporosis in older people. That’s why resistance training is important, not only in your younger years, but also as you age and aim to sustain strength in your bones. It’s never too late to start exercise and the benefits for you are immense, allowing you to have a better quality of life.

Without exercise your cardiovascular system is diminished, especially your heart and lungs. You can greatly improve them with a proper set of exercises. Remember that your heart is a muscle, so the stronger it is the more blood it can circulate through the body, thus keeping you healthy just the way the human body was designed to do. Also via exercise you eliminate toxins from your body by sweating. So, the more we move, the more toxins are flushed out of our bodies. The less we exercise or move, the more toxins are stored in the body. Take exercise as an investment for better health and saving your medical bills down the road.
Exercise is one of the key tools along with good sensible eating habits in sustaining or losing weight. Without it, we have seen whole populations become overweight through the years, accompanied with easy access to processed, junk foods and bad eating habits. This is leading to higher medical bills and earlier deaths. Some of these death may have been prevented with simple regular exercise and proper food education.

Those are a few reasons why exercise should be a part of your life just like breathing, eating and drinking, all of which is fundamental for a healthy life. It becomes quite obvious what happens to the body if you don’t exercise. Last, but not least, I quote a gentlemen who is a legend in the fitness/nutrition industry. Jack Lalanne, who at 94 years old still workouts 2 hours a day!

“Yes, exercise is the catalyst. That’s what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?” – Jack Lalanne.

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.

Alcohol and Breast Cancer: Good Morning America Video

2011-11-03T14:13:00.001-07:00

http://abcnews.go.com/GMA/video/higher-breast-cancer-risk-linked-alcohol-14863985

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.

Work Out the Abdominal and Latissimus Dorsi Muscles Together

2011-10-31T09:30:00.000-07:00

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

2011-10-23T11:40:00.000-07:00

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

2011-10-20T14:49:00.000-07:00

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

2011-10-13T14:31:00.000-07:00

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

2011-10-10T07:17:00.003-07:00

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

2011-10-03T14:16:00.001-07:00

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

2011-09-20T07:17:00.000-07:00

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.