(1) First begin each day with a hot cup of tea and two slices of toast accompanied by some fruit either an apple and orange or an orange and banana.

(2) Then engage in a light- moderate jog for about twenty to thirty minutes.

(3) Upon your return have two consecutive glasses of water or you can substitute one of those glasses with a twelve ounce gatorade.

(4) Begin a series of sit-ups in which each set entails 50 a piece at this time engage in the traditional sit-ups.

(5) At this same time the next day repeat the same amount of sit-ups but this time elevate your legs and cross them at the calf and begin your sit-ups commonly referred to as crunches.

(6) For the next day around this time you will perform a different set of sit-ups which would either require a partner for full effeciency or grabbing on to the base of an steadfast object while on your back and lifting your legs straight up into the air and letting them freely drop and right before they hit the floor stop them and bring them back to the upright position. In the event you have a partner just place your head on your partners feet which should be placed together and everytime you bring your feet to the upward position have them push it back down but you must not allow your feet to hit the floor.

(7) For your daily lunch have a fresh garden salad with either tunafish or chicken breast baked , broiled or grilled and your refreshment should be a 100% juice moreover a cranberry.

(8) Then toward the ending of your day engage in some high knees with your knee going toward the opposite side of the body alternate your right and left for about 30 minutes.

(9) Get a child’s playing ball preferrably and do 60 sit-ups where you everytime you come back up you touch a side with the ball first your left then your knees and lastly to your right.

(10) Last but no least one the most important be sure to get 8 hours of sleep, taking a glass of water before going to bed and throughout the course of the day slip in a protein shake.

THE REASON FOR THE SPECIFIC FOOD AND WORKOUTS

THE ORANGE- VITAMIN C, CALCIUM AND ROUGHAGE.

THE BANANA- POTASSIUM AND ROUGHAGE

THE GLASSES OF WATER FOR REHYDRATION

THE GATORADE- TO REPLENISH THE BODY FOR LOSS OF MINERALS LIKE SODIUM.

THE CRANBERRY-FOR THE URINARY SYSTEM MAINLY THE KIDNEYS FOR EFFECIENCY IN URINATION.

AND EACH DIFFERENT TYPE OF SIT UP EFFECTS THE DIFFERENT REGIONS UPPER MIDDLE AND LOWER

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Even if you dont have any time for stamina training, I know for a fact that this one exercise can be done no matter how limited your time is.

Running in place is guaranteed to get you in shape quickly, and make you shed off those extra pounds. If you do it for 30 minutes each day, youll begin to notice the difference in your stamina in a very short period of time. You can do it while watching TV. Just pick out one of your favorite TV shows that is about to come on soon, and run in place while watching it.

To get the most out of running in place, you must do it for at least 30 minutes each day (the length of your show), and run with high-knees when you do it. Lift your knees up to about abdomen level with each step and swing your arms. You can do it at any speed that you wish, just make sure its not too slow.

Running in place is used by many people as an alternative to running. When the whether is bad and fitness trainers cant go outside to do their daily training, they don’t use the bad whether as an excuse to not train (well the success fitness trainers don’t), they turn to running in place. It works equally as well and is actually a lot easier to do. Plus with the high knees, you’ll also be getting a good calve workout as well.

So give it a try and see the results for yourself!

Ryan Dodson - Personal Fitness Trainer - There are a lot more easy, time-efficient exercises that you can be doing right now to greatly increase your stamina. Visit http://www.ebookchi.com/inhumanstamina.html to find out what I’m talking about.

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Most people who start working out give up or fail for a few simple reasons. The most common reasons are they dont see the results they want quickly enough, they injure themselves or they dont train for the right amount of time, be it too much or too little.

Here are 10 simple commandments to follow in planning your workout programme that will most definitely help.

1. Go See A DoctorGetting in shape starts with being healthy in general. You would certainly check under the bonnet of your car before racing it or going on a long journey so dont be afraid to do the same for your body.

2. Know The LingoA repetition (or rep) is simply an exercise performed once (which means both raising AND lowering the weight). A set is a group of reps done one after another. Doing one set of 10 reps means doing the exercise 10 times in a row.

3. Stick With The OrderMost exercise routines, and all beginners programmes are designed to work the larger muscle groups first (legs, back, chest and shoulders) and the smaller muscle groups last (triceps, biceps etc) The reason for this is simple: exercises that work larger muscle groups also recruit smaller muscle to help stabilise the body. If you pre-fatigue those smaller muscles, they will fail when you are lifting heavier weights while working the larger muscles.

4. Use A SpotterHaving someone watch to make sure you are in control of the weight is absolutely crucial, especially when you are pressing the weight overhead. A decent spotter will also provide extra motivation when things get a little tough.

5. Let The Air FlowA lot of people make the mistake of holding their breath as they lift. Doing this not only raises your blood pressure, it also cuts off valuable the oxygen supply your body needs for energy. Make sure you continuously breathe throughout each exercise, inhaling as you lower the weight and exhaling as you lift.

6. Stay Smooth And In ControlGoing too fast or moving your body round when lifting lets momentum help the weight up, this is called cheating and it prevents your muscles form getting the full workout benefit. Taking it slowly and under control isolates the muscles that you are trying to work, and greatly reduces the risk of injury. It is recommended that you spend two seconds lifting the weight and four seconds lowering it.

7. Time Yourself Between ExercisesAfter each set, your muscles need a chance to recuperate before you lift again. Resting for between 60 and 90 seconds is recommended, but watch the clock carefully. Waiting too long gives the muscles time to cool down, while jumping into another set too soon will leave them unable to do their job properly.

8. Pay Attention To PainExperiencing muscle soreness during and following a workout is normal; in fact, it means you are making progress. Contracting a muscle past its normal threshold causes waste material and acids to build up inside it. Experiencing this burning sensation means your muscles are getting their moneys worth. If you feel a muscle begin to cramp you should stop what you are doing and gently stretch until you feel it unwind. Finally, if you feel and sharp, continuous pain during exercise or pain that persists for several days after training you should go and see your doctor.

9. Take A Day Off Between WorkoutsMuscles do not grow while you are in the gym, they grow while youre at home watching TV, sleeping and generally relaxing. Working out tells your muscles what you expect of them. After that, they need time to repair themselves and prepare for the next workout. This muscle remodelling takes place when the muscles are left to rest for at least 48 hours. To make sure you give your body enough time to grow, try scheduling your workouts every other day; Monday, Wednesday and Friday, perhaps.

10. Chart Your ProgressKeeping track of your exercise routine is extremely important. The fastest way to see results is to challenge the muscles every time you work out. Problem is, you will never accomplish this if you cant remember how hard you worked them last time. Record every detail about your workout including how much weight you used, how many reps and sets you did etc And refer back to it before your next workout.

For more information please visit: fitness-info.wiop.co.uk

Dave Lewis: Aspiring Author, Full time traffic manager, part time coach driver and all round nice guy.Is currently developing a UK weighted homepage for the intelligent home user. http://www.wiop.co.uk

WioP: The World In One Place.

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Full body sculpting exercises are the key to spending less time in the gym. Instead of doing a full hours workout, you can often combine many exercises and thus reduce your workout time. But this does take realizing what muscle groups you should workout and just how you can accomplish this. Here are some simple full body sculpting exercises that you can add to your workout routine.

Before you can begin, you need to understand how full body sculpting exercises work. By creating two motions at the same time, you will be putting two sets of muscles to work. For example, if you were doing a squat exercise, you would primarily be working out your lower body. But if you adding a shoulder press or tricep kickback at the same time, you could workout your upper body as well. These exercises can be tricky to master when you first start, but once you learn the basics of creating a shorter and more effective workout, youll wonder why you ever did anything else.

Here are some full body sculpting exercises that you can do at home:

* Squat with upward shoulder press Squat down, keeping your knees within the line of your toes, as you are moving down, push your arms up above your shoulders.

* Plie with upright row Place your feet about shoulder width or more apart and turn your toes outward as far as you can without falling over. Take a weight in both of your hands, or have both hands share a weight and hold in front of your body near your waist. Plie by bending your knees and lowering your body only a few inches your knees should not go further than your toes. As you do this, you will lift the weight in front of you to your chest level.

* Pushup/leg lift Get into an all fours position on the floor, with your hands directly under your shoulders. Take one leg and lift it so that it is straight in line with your back. Lift the leg up and as you do that, lower your upper body down in a slight pushup. Raise the upper body up as you lower your back leg to the straight position.

With full body sculpting exercises, you can reduce your time in the gym without reducing the benefits for your body. When youre first starting out with these exercises, be sure to perform them slowly and without weights until you understand what you need to do. As you get better at these movements, you will be able to create your own full body sculpting exercises. And create a better body too.

Machelle Lee owns and operates, The Invisible Gym in Santa Cruz, CA. Her mission is to inspire people to become physically active and enjoy the benefits of a balanced, healthy lifestyle.

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There has been a lot of research over the past 10-15 years that has shown that our bodies are just amazing adapters. So, if you have been working out for awhile and do the same routine all the time, particularly if you’re going to a gym and you start on a certain machine and you go through in the same exact order every time, your body has probably gained 90% of the results and improvement that it can by doing it that way. Our bodies adapt specifically to what we are doing, so if you are weight training, you need to be switching up your routine all the time. You need to change your angles, you need to change the direction in which you are doing it. There are all kinds of ways to keep your body guessing, but it’s important that you keep your body guessing and not get into a set routine that you never change.

It has been shown that if, say, marathon runners, whom we all consider to be extremely fit individuals, were put in a pool and told to swim laps, in 2-4 laps they would be winded, which is hard to imagine. However, given that their bodies are specifically trained for running, swimming is foreign to the body, and their bodies are not trained to do that. It is very important that if you’re going to choose certain things to train for, that you think about switching around a little bit, so that your body gets variety and continues to progress and grow. It will be what is called “cross-trained.” It will be specifically trained for many different types of things.

If you want to be an excellent hiker, of course you need to do hiking, but it would be also very much a good idea to cycle some and to do some stair climbing and to do some weight training and maybe do some swimming. Mixing it up is one of the best things you can do to stimulate constant and consistent progress. Our bodies have no ceiling, there is no limit to how strong we can get, how fit we can get. It’s just a matter of keeping things fresh. Change them every chance you get.

Now, how often you change your routine? I would say no less than once a month. I personally change the routines on my clients and myself every time we workout. Some people work out with me once a week, some people work out with me 3 times a week, and the routine is different all the time. I’m a real advocate of keeping it interesting, keeping it fresh and keeping your body guessing.

Some of the ways that you can change your routine to keep it interesting and keep your body progressing is to do different types of workouts when you’re training. There are many types of workouts, and what I mean by that is different ways to do the same thing, but differently.

Circuit training is a wonderful way to throw your body a little curve. What you would do is warm up for 6-9 minutes on any piece of cardio equipment. If you have many pieces at your disposal, such as in a gym, you will want to change them around every time you come back to cardio. Circuit training is intervals; you can set any interval you want. One that I like particularly is that after you’ve warmed up, you would do 1 minutes of weight training, then you would do biceps curls for 1 minutes, then you would come back to the cardio equipment and do another 3 minutes. You would continue like that over the course of an hour. So, each time you go to weight train for 1 minutes, you are going to change muscle groups. The next time you go back to weight train, you would do, say, triceps. Then you would go back and do 3 minutes more of cardio. You want to alternate back and forth like that, and be sure to change muscle groups all the time, so that you will end up with a full body workup and probably at least 30 minutes of cardio. This is an excellent way and efficient way to train your body. You’re killing 2 birds with 1 stone. You are both fat burning, using your aerobic system, and you’re training your body muscularly, using your anaerobic system. This is just a great program.

Also, you can do what I would call negative workouts, positive workouts, pyramids, reverse pyramids, slows or ultra-slows. I will go into detail on each one of these in terms of your weight training routines. These are ways to mix it up for your weight training routines.

The negative workout is basically going slowly through the most difficult part of the move, so if you were to take biceps curls, when you’re coming up is considered the positive side of the movements. You would come up in 1-2 counts, then you would lower it slowly for anywhere from 5-10 counts. That is the negative side of the movement, and when you are fighting gravity the most. This is a really effective way to break plateaus. You can switch that around, however, and do what we call a positive workout. You can go slowly on the upward part of the movement, with a normal 1-2 count release. That is considered a positive workout, and you would do that with all the different muscle groups of your body.

Pyramids are basically 3-set pyramids or 5-set pyramids, whatever you have time for. Typically I do 3-set pyramids, because they are the most time efficient. A pyramid is setting your first weight at a weight you have done before successfully with, say, 8-12 reps. Then, on your second set, you’re going to go up 20%. It may very well be a weight you’ve never done before. You’re going to do as many repetitions are you can. It is unlikely you’ll get a full set, but you may, depending on if you were ready for an increase here or not. Then, on your third set, you go back to the weight you were using the first time, or maybe a 10% increase. That would be a pyramid.
A reverse pyramid would be to start heavy, a weight you’ve never done before. Then, you go to a weight you have done on the second set. Then, on the third set, you go back to a weight you’ve never done before, a heavy weight. You’re going to failure on all of these. You want to do enough repetitions that you can’t do another one without breaking form, without losing the really fine form that you should be keeping, and that’s your stopping point.

When you do ultra-slows or slows, you are using whatever exercise you are doing, say a biceps curl. As you come up into your contraction, you’re going to count to 5, then you will release in 5 counts as well. That’s considered a slow. Then, you can do an ultra-slow, where you’re coming up in 10-15 counts and going down in 10-15 counts.

These are all ways to just mix it up, keep it different, keep your body guessing and very, very important to do if you want to keep your progress consistent and your body growing more and more strong all the time.

If fitness and nutrition are top concerns of
yours, or if they should be, don’t miss a single article from Julia Hall. Ms. Hall has over 15
years of experience in the fitness world as a personal trainer, motivator, and certified
nutritionist. She’s been published in leading href="http://kimsfitnessandnutrition.com">health magazines and regularly posts articles from
the fitness frontlines in Taos, New Mexico where
she lives with her partner and two wonderful dogs.

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Core training is the latest rage in the fitness industry, but not many

people really understand what it is. There are many misconceptions

about what it is and how it works. People know that core training is

smarter training, but they may not realize why that is. Core training

represents a more balanced and realistic approach to health. For a very

long time, the fitness industry was completely focused on working

muscles in isolation. More recently, there has been a realization that we

were not born to isolate. Our bodies do not work with one isolated

muscle doing all the work. Everything in the body is beautifully

orchestrated to work together. People have evolved into wanting their

body to function better in their sport activities and in everyday life.

Core training makes you look better as well as function more

efficiently. The structural center of movement is called the “pillar”,

and by training the core or pillar you change posturally for the better.

You will walk taller in your newly integrated body and have a leaner

more athletic look. A completely new sculpting of the body occurs which

is impossible when the muscles are trained in isolation. Despite the

notion that core training is just about the lower back and the

abdominals, it really incorporates your entire torso and the muscles that

attach to your pelvis. The “pillar” includes hip, shoulder and trunk

stability offering the ability to build power in your movements.

In core training you focus on multi-dimensional power moves

calling upon many muscles to work together for maximum training

benefit. Many training programs are based on the one-dimensional

movements of bodybuilding. There is plenty of pushing and pulling, but

rarely are the hips, torso, pelvis or lower back integrated into the

movements. You may gain strength, but not the power - the ability to

generate force behind your movements. For example, bodybuilders can

lift heavy weights, but they cannot generate much force with a tennis

racket. This is because they don’t work the small muscles that support

their hips, torso, shoulders and back, and they tend to have little

flexibility. You have got to train movements, not just body parts.

It is impossible to move your limbs efficiently and with force if they

are not attached to something solid and stable. You can train the

strongest abdominals and low back, but if your shoulders round forward

like most computer-jockeys you can still have shoulder problems or

poor, inefficient posture. Less than ideal hip stability will tighten the IT

(iliotibial) band and strain the lower back and knees when you run. This

sets up the conditions for pain and possible injury.

One of the best tests to determine the strength of your core is the

simple glute bridge. There are some people who can squat 500

pounds, but cannot maintain a glute bridge for five seconds. Lie face-up

with your knees bent at 90 degrees and your heels on the floor, toes

lifted, arms straight out at about 45 degrees from torso, arms and palms

flat on the floor. With the navel drawn in, lift your hips. Only hands, arms,

shoulders, head and heels should remain on the floor. If you can’t hold a

straight line between your knees and shoulders for 30 seconds, your

core is not working well. Time to get to the core of things!

2005 Karen B. Cohen All Rights Reserved.

Karen B. Cohen C.L.C. RYT500 is a wellness coach and master yoga

instructor, writer and speaker residing in a college town in rural Virginia.

Co-owner and Programming Director of the Lexington Fitness Center

during the 1990’s, Karen has trained group fitness instructors and taught

fitness and dance at the college level. She continues to train and coach

select clients and groups. Karen leads people to their own limitless

supply of creativity and vitality so they can fully express their talent and

abilities in the world. She incorporates her expertise in mind-body

techniques to work with a wide spectrum of clients. Karen provides

seminars, workshops and individual coaching and training

internationally.

For more information go to KarenCohenYoga.blogspot.com and RockbridgeCoaching.blogspot.com

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Six-Pack Abs
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The infamous six pack abs. Everyone wants this special achievement that few are actually willing to work hard enough to get. The main question that comes up however is, “How can I get that 6 pack by summer?” I’m not going to lie to you, it’s going to take a small bit of effort on your own part, but it IS attainable if you put in the work required.

The exercises required for this amazing feat will include both cardio and medicine ball work. The main thing to realize is that in order to have any abs showing, you must be at a certain body fat percentage. Anything under 7-9 % and you can normally see some semblance of an outline. Here are a few exercises to really utilize in the next couple months to maximize results.

1. Medicine Ball Work.

If you are not familiar with these items, you can normally find these 7-10 pound balls at your gym. The key here is to use them to really work out your midsection with some resistance. To perform some of these exercises, you will need to lay down on a decline style bench, and while holding the ball over your head, perform your standard sit up. This is roughly 5 times as hard as a normal sit up, and you’ll most definitely feel the burn quite a bit sooner than on a normal set. You can alternate between straight repetitions and twist variations from side to side to really work the obliques.

2. Cardio Running/Sprints.

It is very important to alternate these to promote an insane amount of fat loss throughout the entire body. 40 yard dashes work wonderful. I try to do anywhere from 5-10 of these to truly feel the burn. With the sprinting, it’s also a great idea to add in some long distance running to burn off the fat storage deep within. With these two running techniques you can easily stimulate multiple parts of your fat burning process.

A combination of these two will definitely get you well on your way to that picture perfect midsection you’ve always wanted! Good Luck!

Tyler Boshears is a weight loss survivor, having lost over 100lbs. and keeping it off for 5 years! To learn how YOU can drop those unwanted pounds and keep them off, visit his website at: http://www.simple-weightloss.com

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I’m talking about your fitness levels, but I guess you could use this question to analyze anything in your life.

Are you doing the things that will lead you to a healthier body, better fitness levels and lifelong habits? Or are you sitting around, feeling tired, not taking charge and ignoring the obvious?

I hope you gave a yes to the first part of that statement.

Do you set goals in your life? Do you hold yourself accountable? Are you focusing on getting in shape, building or rebuilding your self confidence and leading a fulfilled life?

Or are you sitting around sulking, blaming everyone and complaining, “This is so hard … blah, blah, blah, blah, blah.

I can’t run a program called Results Only and let you get away with that. It doesn’t matter if you’re talking about health/fitness, your job, a relationship, your skills

You’re either getting better or worse.

If you don’t make fitness a part of your weekly routine by doing a little something each day or if you slack off on eating right more than two meals in a row.

You are getting worse.

Why would you enjoy making it harder on yourself? Why not make it easy?

Sure, that first day you go out the front door for a 2 mile walk might be challenging and you could be huffing and puffing by the end. But you will feel better. And yes, it will make a difference if you tell the waiter to please not bring the bread bowl to the dinner table as a deterrent from eating something you don’t want or need in your diet.

You already know the little things you can do each and every day to make life EASIER on your self. You just need to make a conscious effort to do so. It just makes too much sense.

Here are some ways to make small bouts of exercise and losing weight easier for you:

1. Make small goals and focus on achieving those first.

2. Park as far away from the front door of the store as possible.

3. Come up with a fitness program, no matter how small. (Hint, hint - I have a bunch of them!)

4. Watch your fat and sugar intake

5. For most of us, add to your intake of fresh fruits and DOUBLE your vegetables.

6. Be consistent with your exercise program.

7. Believe that you can do this (or anything else you want to do, for that matter).

8. For most of us, TRIPLE your water intake.

9. Tell someone you are making some life altering changes. They will ask you about them, which will keep you on task.

10.Have fun with life no matter what you’re doing. We only go around once!

If you do these, and by no means is this list complete, (I am sure you have a ton more ideas too) you will become successful, guaranteed.

Here is a little Bobby Tough Love. If you are overweight, out of shape, have trouble moving around, etc.

Whatever you are doing is NOT WORKING!

So change it!!!

As Nike says. Just do it!

What does this have to do with you feeling and getting better or worse?

Just about everything.

Because if you are un-motivated, overweight, lazy, without goals or a routine…there is no way you are getting any better ..

You only make it harder and harder on yourself each and every day to feel physically, mentally and emotionally fulfilled.

Everyday that you procrastinate on doing the necessary steps to getting and feeling better about yourself, you make it that much harder to get in shape and build a body right now you can only dream about.

So why not make it easier for yourself, and start today?

So get outside, go for a walk. Take the stairs instead of the elevator. Get rid of the junk food in your cupboards. Call a friend and meet them at the park for a stroll. Doesn’t matter to me just

Make sure your feel better!

Health and fitness expert Bobby Kelly, the Catalyst Expert, has been teaching and promoting optimal lifestyle training for over 15 years.

To obtain his FREE special report, What You Dont Know About Exercise Can Kill You visit http://www.resultsonly.com

Results Only Its Not Just A Name, Its A Lifestyle!

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Let’s face it you’re here because you want to learn how to get abs fast. So let’s get right to the point. On to show you why so many people fail at getting ads and how you can stop making the same mistakes that everyone else seems to make. And finally achieve your own pair of six pack ab. After reading this article, you will have all the knowledge you need to finally burn off the stubborn stomach fat and get yourself a pair of ripped sexy abs.

Many people do not know that only 1% of people who ever try to get ripped abs actually succeed. There is so much disinformation about abs and how to get them that even people with the right attitude and determination can fail. I see so many people focus on doing tons of crunches, leg raises and sit ups without knowing that they’re just wasting their time. You can’t burn fat from situps alone, and if you do never burn the ugly stomach fat on top of your abs, no one will be able to see them. The best type of exercise is to actually get your abs showing is through high-intensity interval training routines. What this means is during your exercise routine, you’ll have many intervals of high intensity training and low intensity training. You can do this by sprinting for 20-30 seconds then jogging for a minute. This is one way to turn your bland cardio routine into an excellent fat burning exercise. You can also combine this in the weight room with your weight training program pump out a few high intensity exercises, then go to a low intensity exercise with high reps. Keep changing it up so your body never gets comfortable and you keep burning fat and gaining muscle.

If you take what I’ve told you here and stop focusing on ab exercises that don’t work and focus on high and intensity interval training for fat loss, you will achieve the six-pack abs as long as you have the right amount of determination. I absolutely hate seeing people waste their time trying to develop the six-pack. Hopefully you’ll take my advice and stop using sit-ups crunches and all the other ab gizmos and gadgets and actually focus on what gets you results.

If you’re interested in taking your fat-loss efforts to an entirely new level, go to the following site and grab a FREE fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat - http://www.TruthAboutAbsBlog.com

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As a wellness doctor, I always talk to my patients about the importance of exercise. More often than not, I am met with the same response of But Doc, I dont have the time to exercise.

This excuse has been used so many times that it is akin to the dog ate my homework. There is always time. It might not be 30 or 60 minutes in a row, but I am positive a person can find at least 5 to 10 minutes somewhere in the day.

If you can perform a few exercises or postural patterns a few times a day and stay consistent for one week, you will have accomplished at least 35 to 70 minutes worth of exercise.

There are many people who suffer with headaches, neck pain, and back pain due to negative cumulative effects of sitting in front of a computer with poor ergonomics (poor sitting posture in relation to the computer monitor, keyboard, and mouse height) and/or for long periods of time, driving for long periods of time, and/or lack of exercise.

There are a few movement patterns that can be performed in a short period of time (5 to 10 minutes) that may help to manage or relieve tension, headaches, neck pain, or low back pain.

Exercise 1: The Kegel exercise. The world-renowned gynecologist, Dr. Arnold H. Kegel, developed this exercise named after him. This exercise is prescribed for patients who suffer from a weakening of the pelvic floor muscles, which may occur as a result of pregnancy, childbirth, or obesity. The goal of this exercise is to strengthen the pelvic floor muscles, specifically the pubococcygeus muscle. This exercise is prescribed to both men and women. Aside from helping with urinary incontinence (involuntary loss of urine during physical exertion such as jumping, running, sneezing, or laughing), it also helps patients who suffer with lower back pain. Its simple to perform. Just contract the muscles you would use to prevent yourself from urinating. Hold for a few seconds, release, and then repeat. Perform 3 to 5 repetitions.

Exercise 2: Shrug-relax maneuver. The shrug-relax maneuver is designed to decrease stress in the body and decrease neck pain and headaches caused by tension. Raise both shoulders to your ears (as if you are shrugging and saying, I dont know), hold for 3 seconds, and relax. Perform this exercise 3 to 5 times.

Exercise 3: Neck range of motion (ROM). The goal behind this maneuver is to decrease neck and upper-back tightness. Hold each stretch for 3 seconds. Simply let your chin fall to your chest and hold, then return to your starting position; look up to the sky and hold then return to your starting position; turn your head in one direction, as if you are looking over your shoulder, and then, after 3 seconds, turn in the opposite direction; and the last ROM is to lean one ear towards the same shoulder for 3 seconds, and then repeat this exercise on the other side.

Exercise 4: Abdominal hollowing. This exercise helps strengthen your core, which is made up of your deep trunk muscles that support your back, abdomen, and pelvis. Slowly withdraw your stomach muscles back to your spine as if you are sucking in your stomach. Hold for 3 seconds and relax. Repeat this movement 5 times.

Exercise 5: Abdominal breathing. This very simple movement promotes relaxation throughout the body. It is a calming movement that relieves tension in the neck, upper back, shoulders, and chest. It helps to strengthen the abdominal muscles as well. Close your eyes and take a deep breath, attempting to fill your abdomen with air. This is where it gets kind of tricky. When most people take a deep breath, they usually fill their chests. Think of your stomach as a balloon; you are slowly inflating it with air (your breath). After you inhale, slowly let out all the air and repeat. Perform this maneuver 5 times.

Thats it, and its only five movements in 5 to 10 minutes. These exercises can be done anywhere, anyplace, and anytime. In fact, I usually refer to this workout as the Red Light workout because these movements are so simple, you can do them at a red light. You can even do these same maneuvers during commercial breaks while watching television. The idea is to perform these exercises every daytwice per day, if possible.

Remember that performing these exercises will not only help to relieve headaches and tightness in the neck, upper back, and lower back, but will also reduce your overall tension.

You can take this same principle and apply it to any exercise routine. Remember, just performing 10 minutes in a day will add up to more than an hour by the end of the week. This will provide you with over four hours of exercise in a month. Should you stop here? No, you should not, but its a start. To learn more about health, wealth, and happiness, visit me online at www.frompaintopersonalgain.com

Michael J. Kaye is a chiropractic physician practicing in Bucks County, Pennsylvania. He is a member of the American Chiropractic Association, Pennsylvania Chiropractic Association and the American Chiropractic Rehabilitation Board. He has a sub-specialty in Chiropractic Rehabilitation.

He is the director of The Rehab Group of Bucks/Montgomery County-a multidisciplinary clinic with an emphasis on chronic pain and wellness. He is a publisher of two papers on rehabilitation of chronic injuries. In general his clinic promotes nutritional and lifestyle changes for the chronic pain patient. Additionally, he has published several articles on finance and wealth, happiness and motivation; and health related issues.

Dr. Kaye also developed a web site dedicated to Health, Wealth & Happiness. He authored an e-book titled, The Living Triad-a book about building a foundation for a well-lived life. Website-http://www.frompaintopersonalgain.com

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