Pole exercise for core area

This is a great exercise for the stomach, hips, arms, back, even the area under your arms. Using a pole (broomstick, mop stick, tent pole, etc.) stand with your legs more than shoulder width apart. Bend your knees, keep your back straight, and lower your stance (almost bar stool height). Take a pole and hold it chest level with both hands and your arms out straight. Begin to bring the pole around your chest/stomach area from side to side until one end of the pole is pointing to the front and the other end points to the back (the middle of the pole should brush against your waist slightly). As your doing this, turn your knees inward slightly and rotate your feet on the balls of your feet. Now raise your arms (while still performing the side to side maneuver) so that one end of the pole moves in front of your face, then the other end. Repeat the maneuvers: hip cross hip (4 count) shoulder cross shoulder(4 count). Be sure to start off slowly and then increase the speed. Afterwards, slow down and then stretch all worked muscles. See video demonstration below by double-clicking play button.

Ball hip-to-hip exercise

Stretch before doing this exercise by slowly leaning towards one side of your body, letting your hand slide down the side of your leg past your knee, then lean to the other side and slide your hand down the other side of the other leg past your knee about 5 times each. Once you feel limbered up take a basketball, volleyball, or even a football and hold it between your hands. Stand with your legs open about shoulder width, bend your knees slightly, your back straight, and move the ball from one side of your hips, to the other side of your hips, passing the ball in front of your stomach without twisting your hips. If done correctly, only your arms should be moving and you should feel a slight 'pull' across your stomach and sides. This continuous motion is actually firming up your stomach muscles while tightening your belly and obliques. Increase the rhythm to a comfortable interval (if you like, do it for the length of your favorite rhythmic song) and keep the motion steady. Afterwards stretch by leaning from side to side letting your hand slide down one side of your leg, and then the other hand down the side of the other leg (just like in the warm-up) Double-click play button below for exercise demonstration.

Fitness tip of the day

Are you one of those people who get a shopping cart from the front of the store but leave it near your vehicle when you're done? Take it back to the front of the store. Walking those extra steps are burning extra calories.

Lunch control, save dough

Your mom used to pack your lunch. Why not do the same for yourself and control what you eat? You're smart enough to know what you should and should not eat. No one has to tell you about dieting. We're smart enough to figure that out. But if you pack a healthy lunch and healthy snacks to munch on, then you control your diet and your wallet will greatly benefit from your choices. You choose how to prepare your healthy meal, water intake, portions, and all the other healthy adages. Shop 'grocery smart' and stock up on those items that are good for the body. Remember, eat BEFORE you shop so your buying with your head and not your stomach. (if you need help in making food choices, follow the dieting links)

Stair Master?

Where do you think they got the concept of the stair master machine from anyway? Stairs. That's right, stairs are a great workout for the legs and heart muscles. Take a comfortable pair of tennis shoes to work and instead of taking the elevator take the stairs. If your office is on the 90th floor, get off on the 80th floor and go up the stairs the rest of the way. Here's something I used to do: At lunchtime, go up and down the stairwell for a quick cardio infusion after lunch. It will help burn off your lunch (you know, the healthy one you just had) and start your body in metabolic burn cycle. It will also prevent that 'sluggard' state of mind when trying to get back to work and fight falling asleep. Stairs at home, stairs at the mall, wherever stairs are don't just stare at them. EVERY TIME you raise your heart rate, you re burning more calories.

Bed (or floor) Crunches

Before you turn in for the night try this. Lay on your back in bed and start off with a full stretch with your arms above your head and your legs flat. Place your hands supportive around the back of your head. Bend your body forward and your knees up to where both knees and elbows meet (around the stomach area) and then back down onto the bed. Your elbows should touch your knees simultaneously. Do these slowly and continuously, try 3 sets of 10reps for starters. If the bed is too soft or not long enough, lay on the floor and perform the crunches (the floor may be more supportive for your back anyway). Always stretch afterwards for a lengthy period of time to lessen the potential of abdominal cramping. Note: Do not perform these crunches on a full stomach or if you are attempting this exercise with much difficulty.

Thought for every day #2

Don't look for the convenient parking spot. With gas prices so high its expensive driving around in circles looking for a short walk. Instead, deliberately park far towards the end of the parking stall isle and walk. Note: Be sure and careful not to park too far away, especially towards closing or evening times. Safety is first and far more important than anything else.