Okay, let’s face it. We all have a lot of excuses as to why or how we cannot bring new, healthy behaviors into our lives. Most of the excuses revolve around time. Between work, and children and living companions and animals and house maintenance, etc. there are a million excuses. So, I thought it might be nice to suggest some simple ways to sneak healthy behaviors into our lives. Here are my top 10 (as of today!):

1. Commit to 15 minutes! I spent a lot of time, while consulting at a premier spa, helping people find time to exercise. These were busy people, sometimes very famous people, who had a hard time fitting exercise into their lives, especially if their looks were not a factor in their fame. But the great thing about most of these people is that they usually had, or could easily get, access to wonderful exercise equipment. Many of them had treadmills, or exercise bikes or elliptical trainers in their homes, but they never used them. One way I was able to get people started into a more active lifestyle was to suggest they only do 15 minutes (actually in some cases, I only required 10 minutes, but that’s another story). No matter how busy your life is, you can usually find 15 lousy minutes to get on the bike or treadmill or elliptical, or, for those of us without the equipment, go for a walk or jog or swim.  If you tell yourself you only have to do 15 minutes (or 10 minutes!) then it is a much easier commitment. Some days that is all you will do and that is better than nothing. But most times, you will find that after 10 or 15 minutes you are starting to feel good and it will be just fine to do 5 more minutes or 5 more minutes after that. But the bottom line is you have my permission to do only 15 minutes!
2. 

   An exercise ball at your desk forces you to sit with good posture

   Practice good posture. Have you ever seen an unhealthy person with good posture? Not usually. On the other hand, have you ever seen a healthy person with bad posture? Of course you have!  Our whole inner being and happiness and health is reflected in how we carry ourselves.  The only way to have and maintain good posture is to practice it.   Set an alarm on your phone. Wear a ribbon or rubber band around your wrist. Put a sign in your work area. Something to remind you to straighten up. The more times you can do this in a day, the better your posture will be without thinking. Another thing you can do is bring an exercise ball to your desk. One of those large balls that you can sit on while you work at your desk. The act of sitting on these balls automatically puts you in good posture. And you can burn a few more calories by bouncing around on it!

3. If you have a sweet tooth, choose fruit. When you have that craving for something sweet, try a piece of fruit and see what happens before you indulge in the candy bar or piece of cake. You may be surprised how well it works if you give it a chance.
4. Practice portion control. This is more difficult than it sounds, but try very hard to cut your portions in half for a week and see what happens. Put half of that restaurant meal away before you even start or take only half of what you usually do at home and see if you really want more when you are done.
5. Add vegetables to frozen/saved meals. There are quite a few healthy frozen dinners out there these days. Part of the problem is that the portions and calories can be quite small and leave us feeling unsatisfied which can lead to overeating things that may not be so good for us! What I like to do is just throw in some fresh cut veggies to bulk up the meal without adding a lot of empty calories. I sometimes cut up a bunch and keep them in a zip-loc bag in the fridge to use during the week.  You can do this with saved meals from a restaurant as well.
6. 

   Exercise during TV commercial breaks!

   Exercise in front of the TV. Even if it is only during the commercials, get down on the floor or on your exercise ball and do a few sit-ups, pushups, planks (or other core body work as I demonstrated in an earlier post). Or just do your stretching while watching TV. You will feel so much better about indulging in your favorite TV show!

7. Drink more water. Try to drink at least one 8-ounce glass of water with each meal and one in between each meal. And try to drink a glass of water in between each alcoholic drink when you imbibe. You will eat a slightly smaller amount of calories and possibly drink less alcohol which can be a big calorie addition.
8. Get up and walk around in the office. Get up whenever possible. Walk to the rest room that is farther away rather than the closest. Take stairs to go to floors that are only 2 or 3 flights. But avoid the areas where temptations may lie (like a co-worker that always has goodies on their desk or the break room where treats may lurk). Or go for a walk during your “smoke” break. Smokers tend to take their 10 minutes breaks every hour or two, why can’t you?
9. Eat meat as a condiment. Use vegetables as your main course and meat as a smaller side. Just a different way of thinking of things. Remember that quarter rule – one quarter lean protein, one quarter whole grains and two quarters vegetables (or fruits).
10. Plan to be healthy! Pack healthy meals when going to work and cook ahead and freeze meals for those nights when you don’t have time to cook.  Yes, it takes a little work, but it is so worth it for the convenience and healthier habits you will ingrain. Bring fruit and leftovers to work for lunch. Pack carrot sticks or healthy nuts for snacks. If you have these things with you, you will not be as tempted by unhealthy foods. Also, plan for some activity. Take along exercise clothes and shoes so that there is no excuse to go home first!

I hope you find this list helpful and can implement a few into your life. Interestingly, not everyone agrees with this approach. Associate professor at the NYU School of Medicine, Marc Siegal, MD, told WebMD that the idea of stealth health is, “a small, gimmicky idea to target people with very unhealthy lifestyles,” and that these small actions are like “using a Band-aid to stop a hemorrhage.” In other words, he feels stealth health isn’t a long-term answer for the very people who need to make the most drastic changes to save their health. I can understand his point – to a point. Some health conditions are dire and require immediate, sometimes drastic, changes, but getting started is sometimes the hardest part, yes?  I think many people are overwhelmed by what it takes to get healthy, lose weight, or start exercising. Overhauling your diet, lifestyle, and exercise routine (or lack thereof) overnight is overwhelming! This can set many people up for failure, causing them to give up before they even try. But starting with small tasks is manageable. If walking for 10 minutes or just adding one piece of fruit to each day is all you can manage for right now, it is better than nothing, yes? And in my opinion, it often leads to more healthy behaviors as you adapt.
What do you think? Do you think stealth health works? What are some of the ways you sneak small bits of health, fitness or good nutrition into your days?

Hello Readers!

I thought I would add a few alternative exercises to your repertoire of core body exercises. We all get bored with doing the same thing and our bodies also get bored with it. It is ALWAYS a good idea to mix things up when it comes to our bodies. Our bodies thrive on stress (physical stress, not mental or emotional stress). It is only when we stress our bones that the healthy cellular activity is stimulated and bones get stronger and denser. It is only when we stress or challenge the musculature that the proper cellular processes occur to make our muscles stronger. Use it or lose it is never more true than when it comes to our bodies (including our brains!).

So, variety is a good thing to make a fit and healthy body.

Don’t forget to read or review my earlier blogs on Core Exercise: Part One and Part Two!

Some of these  exercise alternatives involve absolutely no equipment and can be done anywhere! The others involve some gym equipment. All of these exercises were top winners in an EMG study to determine those exercises that stimulate the core body muscles the best.

Bicycle Maneuver

Works primarily the abdominals.

Bicycle Maneuver - Position 1

1. While lying on your back, press your lower back to the floor. Place your hands behind your head with elbows out to the side and bring your knees to 45-degree angle — halfway between straight up toward the ceiling and level with the floor (See Position 1).
2. Begin a pedal motion by attempting to touch opposite shoulder (not elbow!) to opposite knee and straightening the other leg (see Position 2),
   

   Bicycle Maneuver - Position 2

   alternating each side. You will not be able to touch your shoulder to your knee, but this is the thought process you should have so as not to pull on your neck by reaching with your elbow (keep elbows out to the side). This will also allow for better internal oblique recruitment and better spinal alignment.  Start with repetitions of 10-20 at first and work your way up to 30 or 40.

Lying Back Extensions

Lying Back Extension - Position 1a

Works primarily the back extensors and gluts.

1. Lie on the floor, face down. You may either make a pillow with your hands and rest your forehead (never disengaging) on your hands (see Position 1a), or extend your arms out in front of you in a “superman” position (more difficult – see Position 1b).
   

   Lying Back Extension - Position 2a

2. Lift your chest and lower legs off the floor. As you lift keep your elbows out to the side and forehead glued to your hands for the easier version (see Position 2a), or your arms extended straight out in front of your face looking at your fingertips (see Position 2b).  Attempt to have only your torso and upper
   

   Lying Back Extension - Position 1b

   

   Lying Back Extension - Position 2b

   thighs on the floor, if possible.  If this is too difficult, attempt to lift one arm and the opposite leg only until you gain more strength.

3. Move in a slow and controlled manner, and hold at the top for 1-10 seconds before lowering back towards the floor.
4. Perform 10-20 repetitions per set, and stretch between sets if your lower back muscles feel tight.

**

Some good alternative exercises if you have access to a gym:

The Captain’s Chair

Captains Chair - Position 2 (more difficult)

Captain's Chair - Position 1

1. Stabilize your upper body by gripping the hand holds, resting your elbows and forearms on the arm pads and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below.

2. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position (See Position 1).

You can also attempt to bend at the waist and lift your legs straight out in front of you (see Position 2). This is more difficult of course, due to the longer lever arm, but also recruits a lot more of your hip flexors.

Roman Chair

Roman Chair - Position 2

Roman Chair - Position 1

1. Follow machine instructions for set up. Place feet on foot stand and thighs on the pad so that your body is free to hinge at the hips. Cross arms at your chest, keep back as straight as possible, with proper spinal alignment (remember that ear, shoulder, hip line), and engage your abs.
2. Bend forward from the hips, lowering chest towards the floor, while keeping back straight (Position 1).
3. Straighten your body to return to the start position to complete one rep. Your complete spine should be in alignment. Do not over extend but lift enough to engage fully the back extensors and the gluts (Position 2).

Notes: Keep your lower back in it’s natural alignment–make sure it does not arch too much. Keep your head and neck relaxed. Focus on using the core muscles, not just the upper body, to lift.

I find the Lying Back Extension or Roman Chair exercise work more of the low back and buttocks to counteract all the ab work in crunches, etc.

Crunches on the exercise ball

One of my favorite ways to work the abs but using the whole core for stability, is on the exercise ball. You can get a much larger range of motion and actually work a bit against gravity for more intense core

Crunches on the Exercise Ball - Position 1

work.

1. Lie face-up with the ball resting under your mid/lower back and back slightly arched over the ball, feet resting flat on the floor. A wider stance gives you more stability, a more narrow stance requires more balance. To make it easier, keep ball centered under your shoulder blades. To make it more difficult make sure the ball is centered under your lower back and you allow your back to extend a bit over the ball as your starting point (See Position 1).
2. Cross your arms over the chest or place them behind your head.

Crunches on the Exercise Ball - Position 2

3. Contract your abs to lift your torso off the ball keeping your spinal alignment and trying not to curve the spine too much forward (see Position 2).
4. As you lift up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps. Move slowly.

You can also do the bicycle maneuver on the ball. Instead of lifting torso straight up, attempt to lift right shoulder toward (but not really touching) left thigh, then left shoulder toward right thigh. Alternating back and forth.

Plank on the Exercise Ball

1. Position yourself as if doing the plank (See Core Values: Part Two – The Exercises) with toes on
   

   Plank on the Exercise Ball

   the floor and elbows resting solid and stable on the ball.

2. Maintain perfect spinal alignment (remember the ear, shoulder, hip line) keeping as still as possible without wobbling or rolling. Hold for 5-30 seconds.
3. To add more difficulty, try rotating the elbows in a circular motion on the ball as if stirring a pot.

Remember, 5-10 minutes, 2-3 times a week (every other day is ok) is all you really need to strengthen and maintain a strong core.

Have Fun!

p.s. Thanks to LA Fitness for allowing me to take pictures at their gym!

Next Blog: I am going to tackle the fat-burning myth! I think you will be surprised and enlightened. Thanks to my readers for the request.

Core Exercises

As promised, today I am showing and describing a few comprehensive core body exercises that allow the muscles in your pelvis, lower back, hips and abdomen to work in harmony rather than working in isolation (abdominals, for example). As with all exercises, please start slowly and progress only as your strength allows. Recommended reps are goals, not starting levels.

Abdominal Bracing

This is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should lift your ribcage up out of your waist and attempt to pull your navel back in toward your spine and brace as if for a punch to the stomach. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing. It takes practice.

Remember to keep breathing throughout the exercises. You may want to try exhaling upon exertion and inhaling during relaxation, but as long as you are not holding your breath you will be fine.

The first exercise is the Plank.

1. Lie face down on mat resting on the forearms, palms flat or fists resting on the floor.

The Plank. Notice the spinal alignment (straight line through ears, shoulders and hips)

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels. Think natural spinal alignment (straight line between ears, shoulders and hips).

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

5. Hold for 20 to 60 seconds, lower and repeat for 2-5 reps. Rest between repetitions.

An alternative version is the Side Plank.

Side Plank. Starting position.

1. Use a mat or carpet for this exercise, especially if this is your first time attempting to do it.
2. Lie on your left side.
3. Prop yourself on your left elbow. Place your left forearm in front of you onto the mat. Position yourself so that only the forearm of your left hand plus the left side of your hips and legs are in contact with the floor.

Side Plank. Finishing position.

4. Set your left leg directly atop the other or place the top (left) leg in front of the bottom (right) one. If you place them atop one another then the inside curvatures of your feet should touch in a way that they mirror each other.
5. Maintain good core body posture and balance by first using your right hand as leverage on the mat as you lift up onto your left elbow and outside of your left foot only. Position your other (right) hand either across your body, on your right hip or behind your head.
6. Inhale and contract your abdominal muscles, pulling them inward. As you get more comfortable and better balanced in this exercise, you can contract your butt muscles also.
7. Exhale as you lift upwards using your left forearm and left foot. Hold for 5-30 seconds. Do 2-5 repetitions. Repeat the side plank exercise on your right side.

The second exercise is the Reverse Sit-up (or Sit-Back)

Reverse Sit-up (or Sit-back). Starting position.

1. Sit up straight with hips and knees bent, feet flat on the floor and the pelvis positioned in neutral (between 12 and 6 o’clock). Fold your arms across the chest and tighten your stomach muscles.

2. Slowly lean back, maintaining the neutral pelvis and pulling tall through your trunk. Try to keep that perfect spinal alignment (straight line between ears, shoulders and hips).

Reverse Sit-up (or Sit-back) Second position.

3. If feet come off the ground or you lose the neutral pelvis, STOP at that point and slowly come back up into sitting position. If you can, hold the bottom position for 5-10 seconds. Try to do 5-15 repetitions.

This exercise can be made easier by: Holding your arms straight out in front of you.

This exercise can be made more difficult by: Placing hands behind the head

The third exercise is the Bird Dog:

1. Kneel on the floor with hands firmly placed about shoulder width apart.

Bird Dog

2. Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it.
3. When you’re ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear (see diagram). Look out over your fingers.
4. Hold for 10 seconds then return to hands and knees on ground position.
5. Starting out, try 5 repeats on alternate hands and knees — 10 repetitions in all. Add additional sets of 10 exercises up to 3 sets of 10.

Once you are comfortable with this, try making circles or squares with your hand and foot, while maintaining your balanced and braced torso.

Remember, 5-10 minutes, 2-3 times a week (every other day is ok) is all you really need to strengthen and maintain a strong core. Good luck!

Next Blog:  Core Values Part Three: A few of my favorite alternative exercises for the core. Do you know why they call it a “Roman Chair”?

Core Values: Part One – The value of “core” work

It seems that exercising the “core” is everywhere! It is what it’s all about in the exercise world. And it is important to have a strong core, but too much emphasis on isolated muscles, the abdominal muscles, for example, can make things worse. Also, do we really need to add another set of exercises to our already full workouts?  I’m here to tell you that all that time spent doing crunches or sit-ups is not only unnecessary, but could be detrimental.

Your core muscles work together to provide stability and protect you from injury. If you over-exercise the abdominal muscles, and neglect the lower back muscles, you are setting yourself up for possible injury or back pain. It is all about balance. Ahhhh, that “balance” word coming into play again! All of your core body musculature needs to work together to provide strength and stability. When strength becomes unbalanced, problems begin.

Core Muscles

So, what are the core muscles? The muscle you feel contracting deep in your abdomen when you cough is the transversus abdominis. Other major abdominal muscles that make up your “core” include the internal and external obliques and the rectus abdominis. Major back muscles include the multifidus and the erector spinae.

Your body’s core is the area around your trunk and pelvis. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. Strong core muscles make it easier to do most physical activities – from swinging a golf club to getting something off of a shelf to sitting without back support. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.

Strengthening your core

Your body’s core is where your center of gravity is located. A strong core gives you:

• Increased protection and “bracing” for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements

All of that said, it is my belief as an exercise physiologist, that if you are doing regular and effective strength-training, aerobic exercise and stretching you probably have a strong core. Spending a lot of time on specific core exercises probably is not necessary. I have narrowed it down to 3 effective core exercises (with a few alternatives) that will help you establish and maintain a strong torso. I will mention them here and submit photos and descriptions in my next blog entry “Core Value Part 2: The Core Exercises.”

Three basic exercises that will enhance your core fitness include:

• Plank or Side Plank
• Reverse Sit-ups
• Bird Dog with adaptations

A few core exercise alternatives that have shown to be highly effective:

• Captain’s Chair
• Sit-ups on the Ball
• Ball Plank and “Stir the Pot”

A fun alternative to your basic core strengthening regimen is to learn exercises that use a fitness ball. Balancing on these over-sized, inflated balls requires that you focus on using your core muscles for support. I will be demonstrating my favorites in the next blog entry as well.

Basically, 5-10 minutes 2-3 times a week is adequate for maintaining a strong core.

Getting the most from your workout

Try to do your core exercises 2-3 times a week. For optimal results, remember to:

• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You’ll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
• Take a break when you need one. When your muscles get tired, stop and change exercises. Fatigue will compromise form and safety.
• Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it’s may be a good idea to have a fitness trainer or physical therapist help you perfect your technique.

Keep in mind that core exercises are just one part of a complete fitness program. Aerobic exercise, strength training and stretching are important, too. Whether you’re an exercise novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness training program can help you reach your exercise goals.

Next Blog: Pictures and descriptions of my favorite core body exercises!