Healthy Back Series
The following four exercises are the basis for a healthy back routine. Performed individually or as a series, they will help strengthen the spinal muscles. Combine this series with the Sit Ups Routine for a comprehensive core routine! Cat-Dog (Spinal Flexion-Extension): Kneeling on all fours begin in spinal neutral with back flat and eye gaze looking at hands. Gently…
Kayla Mueller: Reflections on a Luminous Life
“The thought of your pain is the source of my own, simultaneously the hope of our reunion is the source of my strength. Please be patient, give your pain to God. I know you would want me to remain strong. That is exactly what I am doing. Do not fear for me, continue to pray…
Define Your Nutritional and Fitness Success Part II
In my first article, I discussed a strategy for working on nutritional changes. Now we can move forward to discuss the mindset that helps determine your future success when you face your goals. THE MINDSET This is the foundation of your fat loss process. It starts with your mindset, your attitude, your acceptance. • Define your prioritiesWhy…
Measles and Politics: A Piece of My Mind
This past weekend my husband David and I took our son Sandy to Chapel Hill, North Carolina to watch a Duke basketball game with my parents-in-law Drs. Sam Katz and Cathy Wilfert. They have been two big Duke’s basketball fans since they moved to N. Carolina in the 1968 to join Duke University Medical School,…
The Gray Divorce Revolution
More and more long-time marrieds are calling it quits. The aging baby-boom generation, perhaps valuing self-expression more than tradition, is leading the way in later-life divorces. Today, one in four divorcees is over the age of fifty. In 1990, the number was one in ten. A study on “The Gray Divorce Revolution” by sociologists at…
Creating a Balanced Fitness Routine
As we enter a new year with new intentions and motivation, it’s a great time to review and assess our fitness routines. We always want to get the greatest benefit for our time and effort, right? Here are some points to consider! Generally speaking a well-balanced fitness routine includes: aerobic (cardio), muscular strength (muscle building,…
Taking Steps to Maintain a Lucid Mind, a New Year Message
I met my mother in law Betsy more than twenty years ago. She was in her sixties, well read, well rounded, quite brilliant. She graduated from Sarah Lawrence, Barbara Walters’ alma mater, and later had a Master degree in Psychology and was in the same class with Golda Meir’s sister. She lived a privileged life…
What Do You REALLY Want To Change?
The end of the year is a good time to think of what we’d like to change – about ourselves, our relationships with others, our time management … All through the year, I try to tease out these ideas with patients. Often they mention the things they CAN’T change – not enough time, they don’t…
Wrap-Up of Five Abdominal Exercises – Marching and Tapping Core Stabilizer
Here is the fifth and final exercise in the abdominal series. We have reviewed the basic sit-up, the oblique twist sit-up, the reverse lift, the traditional oblique and oblique alternators, and now today’s featured move is a marching and tapping core stabilizer. This move targets the low abdominal muscles, the transverse abdominis. There are two versions. The most basic…
Featured Move – 4th abdominal challenge – Traditional Oblique and Oblique Alternators
Today’s featured move, the fourth in the abdominal series, is another oblique challenger with two versions: Traditional Oblique and Oblique Alternators. These are great alternatives to the oblique twist sit-up OR additional options to include in a full abdominal series. Lie flat on your back, feet on the floor, with your knees bent. Cross the left ankle…