As I briefly mentioned last week, it doesn’t matter what age, body type, gender, or fitness level, the biggest concern I hear is how to improve those abs. 

And there’s nothing wrong with this at all. A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. Physicians and scientists have attested to the health aspect of a flat mid-section. Our society, via Hollywood, has glorified a lean body image, leaving many struggling to achieve the same. 

A smaller mid-section prevents many diseases, and although some would argue it’s not just a matter of vanity, I would counter that by saying, “A strong core helps stabilize your entire body.” The abdominals is a piece of the equation to the overall core; Hips, Abdominals, Back and Spine Support. 

Therefore, whatever you’re doing to get fit, there’s always room for improvement where the core is concerned. Here are some tips to help you attain those desired abs faster: 

Solid Nutrition
I’ve beaten a dead horse with this one and will continue to do so. Solid nutrition is the primary key—sixty-five percent of the equation in my humble opinion. Proper nutrition is the key to getting that flat mid section. No matter how much you strengthen your abdominal muscles, the only way to lose body fat is by establishing good eating habits. 

This requires a diet that’s high in protein and fiber, low in simple carbs, and full of bulky, nutrient-dense foods that keep you full with fewer calories—and of course, plenty of water. It’s really that simple, start eating the right foods. And if you’re really serious, you’re going to say goodbye to all that processed food—things loaded with sugar and syrups. What is so wrong with raw fruits and vegetables for snacks? 

To give you a small example about the power of sugar, or rather, the terrible effects of sugar, here’s a real life example. I switched from a regular yogurt to a plain yogurt—doing nothing else different, I lost ½ off my waist in a month. 

If you’re on a meal plan associated with a particular workout (ie., P90x, Southbeach, etc.), make sure you’re really following it and not fudging here and there. Keeping a food diary can help. 

Rigorous Activity
You no doubt have heard the phrase, “Burning the candle at both ends.” If not, this is an easy way to visualize your fat melting away. Picture the candle as your excess fat. Nutrition is burning it from one end and physical activity from the other end. 

Activity comes in the way of cardio type activities (continuous movement exceeding 2 minutes). I would suggest at least 30 minutes three times per week, with moderate to high intensity. The key here is to find something you really enjoy like swimming, walking, dancing, running—whatever it is, go at it. In my experience I’ve found most people do much better in a classroom environment where they are pushed beyond their comfort zone. It’s also a great social network. 

Other movement is resistance type activity. Whether it’s in the form of circuit, body weight, weights, bands, balls, etc., it’s all good. Again, it’s finding an avenue that you enjoy. Gals, don’t be afraid of this avenue, thinking it will bulk you up. On the contrary, it’s going to burn fat and give you lean muscle in return. The more lean muscle you attain, the higher your metabolism has to work. 

To lose or eliminate excess fat, I would recommend at least 15 repetitions of three sets for each major muscle group. Finding the right weight may take a little trial and error. You want to lift enough weight so the last couple of reps are tough. 

Finally, work your entire core. Your “core” (the trunk muscles of your abdomen, lower back, and pelvis) is a whole system that supports your body as you stand up straight, perform everyday activities, and work out. And it’s important to strengthen all these muscles, not just the rectus abdominis (the visible “six-pack”). The abdominals only make up four of the twenty-nine muscles of the core. 

In the gym you see many sweating hard on the treadmill and the weights, but because of time—core and flexibility are almost always compromised. 

At the very least, you should strengthen the spinal erectors of the lower back to balance out your abs, which will help your posture and reduce the risk of back pain. Think of total-core training as increasing your functional fitness—meaning you won’t just look better, but you’ll also be able to do things better. 

Take it slow. When you’re doing crunches or other ab-focused exercises, it’s easy to speed up and lose proper form, especially when you start to get tired. Either you let momentum carry you through much of the movement or you pull yourself up with your back, shoulders, hip flexors, and even the neck. 

You’ll get the most benefit (and the least chance of injury) from your workout if you concentrate on measured, controlled movements. And keep the abdominals contracted the entire time. After all, they’re the ones that should be doing the work. When you can’t do any more reps with the proper form, it’s time to stop. 

Don’t overdo it. Those really seeking great abs will be tempted to grind out crunch after crunch to the exclusion of other exercises, or to do more ab-centered workouts than is needed. Although the abs recover somewhat faster than most other muscles, directly working your abs too often can do more harm than good. 

Like any muscle, the abdominals need to recover between workouts. If you find you aren’t improving the number of reps you can do or the amount of weight you can handle, that’s a sign that you’re overtraining, and you need to cut back. Every other day is sufficient. 

Last, but not least, don’t neglect the rest of your body when it comes to core development. The more you work your entire body, the better it is for your abs. In fact, just about any full-body or compound movement, from push-ups to squats to deadlifts, takes a lot of ab effort. What’s more, working your full body will burn many more calories and raise your metabolism, which is just as important. 

When you combine an effective full-body workout with proper nutrition, getting the flat abs you’ve always wanted is just a matter of time. 

I welcome your questions on anything regarding nutrition, overall health, or specific activity. Feel free to forward this email on to any of your friends, family, or co-workers that would also enjoy the information.

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
–Herminator

Health issues such as allergies, depression, insomnia, headaches, high cholesterol, etc, can all be linked to fat surrounding our vital organs, specifically the fat inside our abdominal cavity. I’ve written about this before, but thought the subject needed a little more elaboration, because everywhere I go the issue always comes back to belly fat and how to get rid of it.

Not only does it affect a myriad of health issues, but it also makes us look less attractive and it can demolish our self-esteem and confidence in a heartbeat. 

A really easy method to know if you have too much belly fat is to simply divide your height in inches by two. Now measure your belly fat circumference (around the belly button). Bottom line, it shouldn’t be more than half your height. For example, if you are 5’8” tall (68 inches), your belly measurement should not exceed half of that, or 34 inches. 

For others, they already know that if they’re grabbing a big ole handful of blubber—there’s a problem, and it’s time to act before serious health problems begin to manifest themselves. 

I know. I was there some 12 years ago. I used to be 30 pounds heavier than I am right now and carried 5 additional inches around my waist. Not exactly a role model, was I? I was exercising and knew about the right food choices, yet I found myself border line on almost everything during my annual physical. I was expecting a pat on the back from the doctor when, to my surprise, I received a cold slap of reality. It was quite embarrassing, but it woke me up, and in three short months all that excess was gone and has never returned. 

How did I do it? I had to radically change my eating habits. I did the calorie-counting thing only to find out it was very time consuming. What finally made sense was finding the foods with the highest concentration of nutrients. Once this was achieved, my body automatically regulated my appetite and calorie intake without having to struggle and restrict (“diet”—hate that word) the amount of calories I ate. In fact, if I were to calculate, on average, a daily consumption of my kilo-calories—no doubt, it would be between 3000-3500 daily. That’s for a 132 pound body. It depends more on the concentration of nutrients than a total caloric intake. 

I didn’t only begin consuming raw foods like fruits and vegetables, but unexpected things like real butter, nuts, lean meats (wild), and whole eggs, the list goes on and on. I had to dump things like cereals, crackers, breads, and pastas. It meant getting rid of popular salad dressings, cured meats, and canned and frozen fruits and vegetables. The obvious were soft drinks. The not so obvious were the fruit juices, and energy drinks (basically, sugared water). 

These so-called nutritious foods were either processed or loaded with sugar—the two biggest culprits in our obese society. I had talked a bit about the high fructose corn syrup, and a week later, in the New Mexican, an article mentioned the corn growers lost 20 percent of their market because people are now finally beginning to listen and use their ultimate ace in the sleeve. That is, they’re not buying these products anymore. If you don’t think you have a voice in this big corporate world, think again. 

The article ended by saying the FDA is being petitioned to change the label from HFCS (high-fructose corn syrup) to corn sugar. How dumb do they think we are? Sadly, the majority will be deceived. 

So let’s start to clean out that kitchen by eliminating all those products filled with sugar and processed chemicals. The first three ingredients on a label will quickly spell that out for you. 

The not so obvious items are rice cakes, protein and energy bars—filled with hydrogenated oils, HFCS, and artificial preservatives. Vegetable oils such as corn, canola, soybean, and sunflower oils should also go; Crisco; without hesitation—out the door. Diet sodas, reduced sugar deserts, and sugary cereals must also leave the premises. 

I’ve taken the liberty below to create a somewhat simplistic chart of what happens inside your body when too much sugar gets into the blood stream. Now keep in mind, I listed some of the not so obvious foods and drinks. 

click to enlarge

I welcome your questions on anything regarding nutrition, overall health, or specific activity. Feel free to forward this email on to any of your friends, family, or co-workers that would also enjoy the information.

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
–Herminator

Several years ago I went fishing with a buddy at Heron Dam. As the day progressed, I was the only one catching any fish. By the end of the day my frustrated friend called it quits and replied, “Let’s go home.” 

I asked him if he wanted my fish, saying there’s no way I could eat that many, and besides, the wife doesn’t like them, or the smell of them. His eyes lit up and his body straightened up. “Yeah, but you gotta throw them to me.” 

“Throw them? Why,” I asked. 

He shouted, “I may be a lousy fisherman, but I’m no liar.” 

Not too hard to stretch the truth, is it? Embellish, exaggerate, enhance, beautify, or just downright pull the wool over someone’s eyes. Bottom line—it’s a lie. Most people lie for different reasons. Some lies may actually be to save someone’s life. 

But in today’s health conscious world and with a multi-billion revenue source, vendors will do anything to get and keep your business. That includes disguising their packages with words that give half truths, with the goal of making you believe their product is all natural. 

I don’t know about you, but this really gets my blood boiling. So without further ado I’m going to expose some of these tactics. 

Zero “0” Trans Fat
A couple of years ago the FDA mandated that vendors start listing Trans Fat on their labels. They of course complied. However, to keep the taste of the product and their foot in the market, they either increased the sugar, the bad fat, or the sodium. An increase of any of these ingredients brings you right back to square one; bad health. What may seem very healthy, in big 40 font letters, is not healthy at all. 

Low Sugar
Red flags should immediately go up. Sugar today is now disguised as high fructose corn syrup (HFCS), corn syrup, or white grape juice concentrate. In fact anything that ends with “ose” is really sugar. Too much sugar easily converts to fat and if it’s HFCS—found in almost everything—it’s just going to make you crave more junk food. 

Cereals
If you have kids I’m sure you’ve read, “Helps maintain a healthy heart.” Who’s not going to buy that product? Heck it sounds like medicine, healthy medicine. The truth is, vendors cannot say, “Helps reduce the risk of heart disease without FDA approval.” So naturally, they use the first verse to infer the latter. 

Serving Size
This, by far, is the biggest deception ever. You read only 4 grams of fat in a certain product. However, if you read closer—it’s per serving. That serving may be 4 ounces; the actual product may be 16 ounces. 

Wild verses Farm
The information age we live in is awesome and has really helped educate most people in regards to “farm” vs. “wild” fish, meat, and poultry. With this education, consumers are beginning to read labels. These vendors are really smart. They print on a package, in 3 point font “farm raised” and deceive so many. 

Another game they play is with eggs. Some eggs are advertised “free range.” What they don’t tell you is that the chickens only get about 5 minutes of outdoor time. 

Real Fruit
Packaged products that read “contains real fruit” give a very effective appeal for parents to buy snacks for their kids. They also give a false impression of natural, healthy nutrition. The fact of the matter, it’s only added sugar. If you want fruit, buy the fruit—real fruit. 

An easy way to get your family to eat any fruit is to slice it up. The real stuff is guaranteed to disappear quickly. 

Omega 3
These little words are selling products like hotcakes. We all know Omega 3’s are a healthy fat that reduces the risk of coronary heart disease. Who doesn’t want that? We all want to live longer. 

Fortunately, the FDA has mandated that only foods rich in two of the omega 3 fats and low in other saturated fats can advertise “Reduces risk of coronary heart disease”. If it doesn’t say that, it’s an imposter. 

Former Secretary of State Henry Kissinger asked an aide to prepare a report. The aide worked day and night to analyze the information and complete his report. Shortly after receiving the finished product, Mr. Kissinger returned it to his aide with a note: “Redo it.” The aide diligently went about his task, turned it in again, and was told to redo it. After the third time the aide asked to see Kissinger. “I have completed this report three times,” he said, “and this is the best job I can do.” Kissinger replied, “In that case, I’ll read it now.” 

Read those labels, two, three times if you need to. Do not allow vendors to ruin your health. You may have to pay a little more for your product, but in the long run you will save thousands of dollars in doctor bills and medication. 

Here’s a bonus recipe for you this week—my own concoction. Instead of using mayo or other condiments try out this avocado spread. 

In my Ninja blender, I blend 5 avocados, some green chili, and 2 oz of coconut milk. Then, I sprinkle in some cayenne, onion, and garlic salt. If you’re not going to eat all the spread in one setting, add a little lemon concentrate to preserve it. Really, really good—enjoy. 

I welcome your questions on anything regarding nutrition, overall health, or specific activity. Feel free to forward this email on to any of your friends, family, or co-workers that would also enjoy the information.

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger and faster body.
–Herminator

One may have good eyes and see nothing. Many of us do not properly filter the information that our eyes give us through the mental processes of the brain. As a result we often behold things and receive physical impressions without grasping their meaning. Consequently, our special abilities (and we all have some) are never fully developed, due to restricted vision. 

The school of hard Knox helped remove my blinders. In high school, I cut class to drag race, chase girls, and party. Essentially, goofing off and just doing enough to get by. That perception stayed with me in the Marine Corps, and most of the way through college. I only had to identify the standards, play their game, and meet the requirements. No big deal! 

Then came Officer Basic, Air Defense & Artillery, and First to Fire…HOO AAH! We were told right off the bat this was no gentlemen’s course. The standards were clearly spelled out. You’re going to give it your best, and then some. The schedule was busy and demanding, one designed to turn aspiring leaders into effective leaders. There was no room for mediocrity, you’re going to pass with 80% or better. 

In fact, with an 80% you were labeled as walking on very thin ice. Talk about a cold slap of reality. The competition was fierce, tempers flared, stomachs turned, grown men cried. Physically, and mentally, Marine basic gave me an edge during those four and a half stressful months. But, you know what? As the oldest at 32, (the average was 25 years) my peers voted me most valuable player, my test scores were the highest, at 93%, and my physical fitness score was maxed. 

Unbelievable. This was the first time I ever excelled in my life. I wasn’t any smarter than the rest. My blinders and my obstacles were removed, creating a vision, a determination, and a persistence to persevere. Moreover, the fear of having to click my heels before a bunch of Colonels and explain why I was wasting their time was not appealing. 

Believe me, the ramifications of that summer in El Paso were life changing. They include, for example, committing myself to excellence, while others were complacent with just getting by. 

Lots of years have passed since those unforgettable days, but the lessons learned back then are still with me. Lessons like listening to the right voice, ignoring the movements of the majority, and being disciplined enough to filter the essential from the incidental. 

I share this with you, not to brag about myself, but to attempt to stimulate growth, maturity, and Standards of Excellence. Don’t just ask for the bottom line. Find out what makes that wheel turn, what makes that clock tick, what the future holds for you. 

Don’t wait around for someone to knock you over the head with a 2 X 4 before something becomes so obvious. Look at those possibilities of excellence beforehand. 

I believe most of us want to see above and beyond the majority and don’t want to be intimidated by the odds or unmoved by obstacles. 

I really like the analogy the Bible uses with the mirror. It relates the Bible to a person looking at himself in the mirror and doing nothing. In other words, an individual wakes up goes to the mirror and sees messed up hair, dried drool, perhaps some stubble, a mascara smear, and concludes by saying “I look fine.” Later on in the day their co-workers are saying, “What a slob.” The parallel being the Bible tells you what to do, but if no implementation takes place . . . it’s null and void. 

Shall we take a look at our mirror and get ourselves in gear? In order for the mind to reach achievement, we must first have a clear direction. To have a motivated athlete (amateur or professional), it’s vital that you have a goal in mind. This goal needs to be achievable, have a fixed time period assigned to it, and be of sufficient value to the athlete so that the reward is worth the sacrifice. The goal should be written down and the pathway to achieving this goal should be agreed upon.

Here’s an example of using the acronym GOT (Goal, Objective, Tactic) from a previous article:

Goal: Two years from now I want to qualify, participate, and complete Hawaii’s Iron Man Contest. I want to take my training, my body, and my mind to a whole new level. That’s 140.6 miles, 2.4 mile swim, 112 miles on the bike, and a full 26.2 run in about 18 hours.

Specific goals always work better than the general “I’ll give it my best shot” goals. This type of goal is for crazy people like myself. 

For example, if you’re a runner, rather than professing a desire to reduce your 10K time, you should state, “I intend to knock 1 minute off my 10K time over the next five months.”

It’s all very well saying “I want to break the 10K record” but perhaps that isn’t a realistic goal. I know way too many runners who say “I’m running a ½ marathon at 1:40. So, if I double that time, I’ll finish a full marathon in 3 hours 20 minutes.” There are a lot of other factors to consider in that additional 13.1 miles.

You must recognize that your room for improvement shrinks as you get near your full potential. For me to burn more fat at an in-shape status is much more difficult. This also holds true for bigger and better results.

Conversely, goals should be difficult enough so that you’re not struck down by acute boredom because you’ve achieved them too easily.

Objective: Within the next year I will participate in various abbreviated marathons. Simply saying that you want to trim your 10K time is insufficient; you need some accurate means of charting your progress—measurement. This means that continuous monitoring is needed. This can become a bore, so build a regular “measurement day” into your training schedule on which you test yourself in various disciplines—speed, distance, etc. The idea is to reduce your preoccupation with time and improvement.

If we give ourselves a specific time frame in which the goal must be achieved then the urgency for attainment is reduced. The previous example of trimming the 10K time by a certain time frame satisfies this criterion. Try to resist the temptation to move these time constraints back to accommodate life events, such as minor injuries; the result is that the value of the time limit is negated.

Tactic: I know that I am really strong in running and biking, but not so strong swimming. Therefore, I plan to meet with a professional swimmer to improve my technique and devote more time to the swim. (Note: you can have several tactics).

Finally, as any good Marine would tell you, be adjustable. In the movie Heart Break Ridge, a saying is constantly repeated, “Adapt and overcome.” Goal-setting is a dynamic process. If, for instance, you become injured during a competitive season, you should be able to lower your goals accordingly. On the other hand, you may make such rapid progress that you can raise them.

No doubt there will be times when you are struggling with motivation, fatigue, stress, anxiety, or whatever other psychological forces are at play. It’s at a time like this when we, the aspiring athlete, need to know what makes us tick, and find those strategies to keep us motivated.

Sometimes we may need a foot to the posterior or perhaps an arm around the shoulder from a peer or personal trainer. The best trainer understands that every individual is just that; an individual.

Every one of us has the capacity to access optimal performance, but it’s almost impossible to do this on your own. That is why having a training partner almost always increases the quality and intensity of a training session. It’s all about motivation.

Fortunately, the military embedded enough self-discipline in me that I usually train on my own. However, when I see a fellow runner on the trail, I get pumped. For some it’s being in a classroom environment where there are many others just like you. Most of the time it’s much better to find that buddy to run with or pound weights with or perhaps attend a Step class.

For those over achievers, like me, perhaps a useful analogy from the old Seinfeld episodes is warranted. Kramer and a car salesman want to see how far they can take a car on a tank of gas. Of course, being Kramer and friends, they sweat it out the whole time. When they finally arrive at the dealership on fumes, they look at each other and decide to see just how much farther they can take it.

Most of us refuel before the car completely runs dry. Champions test their limit every day. The reason for this is because they know that the more they test themselves the bigger their capacity becomes. Doing this, however, takes not just the ability to endure pain, but the courage to want to go there in the first place.

I welcome your questions on anything regarding nutrition, overall health, or specific activity. Feel free to forward this email on to any of your friends, family, or co-workers that would also enjoy the information. 

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
Herminator

When Benjamin Franklin concluded his stirring speech on the guarantees of the Constitution, a heckler shouted, “Aw, them words don’t mean nothin’ at all. Where’s all the happiness you say it guarantees us?” Franklin smiled and replied, “My friend, the Constitution only guarantees the American people the right to pursue happiness; you have to catch it yourself.” 

Ain’t that the truth? The past two decades I’ve had training partners that have come and gone. Sometimes they would cancel for whatever reason. To be quite honest, it was really easy for me to blow off the workout because I was discouraged and disappointed. My cold slap of reality came when I realized, “Hey they’re not going to run the marathon for me, nor are they going to lift weights or ride that bike for me.” Once I realized that the ball was in my court and that it was my responsibility to accomplish my goals, things fell in place nicely.

And so, we conclude our series by applying the acronym DAQ (diet, activity, and quality of life) to achieve fullness, a roundness if you will, into molding our spirit, soul, and body. This is a transformation for a better; stronger, and healthier you. 

Most of you probably remember from your high school or college chemistry class that if you mix hydrogen and oxygen, the components of water, you get no reaction‑‑and no water! Only when you add a small amount of platinum to this stable mixture, things begin to manifest very rapidly. The hydrogen and oxygen unite and a chemical change occurs which produces H2^O. 

Just as platinum is needed as a catalyst to achieve the desired result, the quality of life must be present with our diet and activity to make it a behavioral/lifestyle change. That is, one that is going to prevent diseases and lethargy. Moreover, a life style that is going to give you a longer and more productive life. 

As a grandparent I experience and value that more than ever. I have a 4-year-old granddaughter and a 3-year-old grandson. When one wants to be carried to the car, inevitably the other wants to be carried too. I tell them, “It’s a good thing God gave me two arms.” Yep, he gave me two arms to stay strong and healthy. 

So what is “quality of life?” First, it should not be confused with “standard of living”, which defines our income. Income is important in this society, but it will not buy you happiness or health. 

“Quality of life” to me is all about relaxing more, releasing the tension, and refusing to let circumstances dominate our attitudes. It’s about looking at life from a different perspective other than today’s police blotter or the evening news. 

Today’s environment is so stressful that America’s top three over-the-counter drugs are in high demand. These drugs include Tagamet/Zantac (for ulcer’s), Inderal (for high blood pressure), and Prozac (a tranquilizer). Not mentioned are the illicit drugs many Americans are addicted to. 

As I’ve said before, I may not have the Colonel’s secret recipe, but I have a sure fire stress buster to enhance the quality of life. A joyful spirit! This is one of the best way’s of dealing with life’s everyday pressures . . . it is not the only way, but a way. Simply put, it is not a cure-all, but complements our natural healing process. 

Let’s enjoy life, not endure it. A joyful attitude has nothing to do with age, occupation, looks, or circumstances. Having joy in our lives is a choice. That’s right. It’s a matter of attitude that stems from ones confidence and actions. 

I’ve come up with an easy acronym for you to apply to this concept, SAS (smile, adolescence, and surround). Be the first to smile, return to your adolescent years (figuratively), and surround yourself with positive people. 

Smile
Don’t wait for someone else to smile before you respond. Lead the way. Pianist Victor Borge said, “A smile is the shortest distance between two people.” Ever been to the supermarket and seen other shoppers with frowns on their faces and their heads down when they pass you? Frowns don’t produce friends, but they do produce wrinkles. There is no need to look old before your time when a smile can produce amazing results. 

Adolescence
Ever take time to look at a child? They have no worries and their laughter is spontaneous . . . time means nothing. Adulthood comes next, which seems to become synonymous with responsibility. We’re not supposed to laugh and enjoy life anymore. The children we once were not only exist inside us, but also deserve authentic expression at appropriate times in our lives. 

Surround
Surround yourself with positive, happy people. The good ole U.S. of A. gives us the right to choose who we’re going to hang out with. So we can decide to spend time with people who are genuinely happy and optimistic. Bad company not only corrupts good character, but also sucks the life right out of you. Does it make a difference who you spend your time with? I believe it does. If you lose the power to laugh, you lose the power to think. –Clarence Darrow 

There you have it—SAS. Be the first one to smile at a stranger in the grocery store. Don’t be afraid to let that child come out of the closet. Finally, choose to surround yourself with people who are going to make you a better person. 

Here is a final story to help you put your old habits to rest, whether they include eating junk food all day, or blowing off the gym; it doesn’t matter. Today is a new day and tomorrow is even going to be better. 

When Hernán Cortez landed in Veracruz, on February, 1519 to begin his conquest of what is now known as Mexico, he was accompanied by a small force of seven hundred men. Legend has it that he purposely set fire to his fleet of eleven ships. Presumably, his men stood on the shore and watched as their only means of retreat sank to the bottom of the Gulf of Mexico. There was only one option—to move forward into the Mexican interior and face whatever might come their way. 

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
Herminator

During the last few weeks you have received tips on reducing body fat via solid nutrition and activity. Hopefully they’ve stirred you into action and have encouraged you to set for yourself a goal, and a means to achieving that goal. 

Please keep in mind what I discussed is one way to achieving your goal(s), not “the” way. During these past few years you have been saturated with petitions from vendors and so called guru’s that their way is the “only” way. They go to great lengths to stress that cardio is worthless and put down other activities that don’t relate to what they’re trying to sell. Be very aware of these tactics. 

Unfortunately, a lot of this misinformation is coming from people who have no education in Physiology, Kinesiology, Biomechanics, Nutrition, etc. Sure they’ll list some certifications that most people can get for a fee via the web. My friends, that’s not real education. 

Some fitness gurus may have gained experience from the school of hard knocks. For some fitness endeavors that may be enough, but not enough to “dog” every type of activity that does not look like theirs.

Several years back when I passed an indoor cycling class I thought to myself, “What a sissy activity.” Then one day I took a workshop on cycling and had to ride for an hour. Let me just say it was a humbling experience and I will never put down any activity again without first giving it a shot. By the way, I’ve been hooked on spinning since. 

Now think about something for a bit. In every aspect of life; theology, politics, science, and yes even fitness, these experts will defend their ground till they’re blue in the face. In the end, both sides walk away even more frustrated than before the discussion started. Some may even have earned degrees, but lack knowledge and practical experience. Others think the way I used to think. They gauge with the eye and not with practical application. 

So here’s the bottom line. Find an activity you really enjoy, whether it’s hiking, swimming, Step Aerobics, Bootcamp, Zumba, etc. Whatever it may be, “Just do it”, as Nike Corporation would say. The real goal is to get you moving, because when you’re moving, you’re burning calories. 

On the running trail I see walkers, bikers, heck, even people on rollerblades. That’s all good. What’s really hot now is Bootcamp and Zumba (a fitness program). People are attracted to Zumba because it’s fun and they don’t even realize they’re exercising. So they stick to it a lot longer than they would another exercise mode. 

If you have a specific goal, like putting on ten pounds of muscle or running a 10k, then your activity is going to be very specific. Lots of resistance training for the muscles, and jogging with some cross training for the 10k. Most of the ads today are saying running is boring and not that effective. They also say ultra-marathon runners are dying prematurely. They try and give you the idea that all runners are meeting that fate. 

Ultra-marathon runners are very unique—these men and women run 30-120 miles in one shot. That’s right, one run for all those miles; if that’s their passion, more power to them. Who am I to say that activity sucks, or any other for that matter? Heck, if it’s my time to go, I rather go doing something that gives me pleasure, whether a parachute doesn’t open, or I crash and burn in a wipeout. 

What it’s going to come down to in any physical activity is the intensity you apply—the elbow grease. If you’re there to just go through the motions, you’re wasting your time and money. Put forth that extra effort, it really is worth it. 

I have a 4-year-old granddaughter that loves to ride her bike around the neighborhood. When she hits the uphill I can see those little legs working hard, and every now and then she looks at me and says, “Never give up Grandpa. Never give up.” So I impart those words of wisdom to you, “Never give up!” Thank you, Alysha! 

I’ve had several inquiries about getting started and the motivation to get going. Below are some tips that explain the acronym “GOT” (goals, objectives, and tactics).

1.  Goals: Close your eyes, take a deep breath: Mentally write down your goal. With your eyes still closed imagine a giant switch in your mind. Now turn it on. Feel the current flow within your veins, and feel the power and strength to accomplish the impossible. Very slowly, open your eyes. Congratulations! You’ve accomplished step No. 1. Now write this goal on paper. The mind won’t reach achievement until it has a clear direction. You now have a goal and can make yourself accountable. The future belongs to those that believe in the beauty of their dreams. -Eleanor Roosevelt. If you don’t have goals in your life, you’ll never be able to find out if you’re a failure or not.

2.  Objectives: Objectives are nothing more than interim steps. They are measurable and time-based. If someone wants to run a 10k, they’re not going to run 6.2 miles the first day. Someone that doesn’t run may start with a walk-run for a mile (small steps), eventually running 6.2 miles without stopping. During my last 3 miles in a full marathon, I shift from mile markers to telephone poles. The last mile markers become smaller until I reach the finish line. It really works.

3.  Tactics: Also known as strategies or detailed plans to achieve objectives. 14-16 weeks prior to a marathon I design a spreadsheet that shows what I’m going to run on a particular day, when to speed train, and when to cross-train. If I don’t achieve my mileage at the end of the week, a formula pops up saying, “Bad Boy.” If achieved, the formula says, “WooHoo!”

We’ve now formed the acronym GOT. Repeat after me, “I GOT it.” To drive my point home, let me take you back to the 1998 Olympics. 

Little Kerri Strug was the last one left to win the gold medal for the US women’s gymnastic team. Although she hurt her ankle on her first try and could have quit, she didn’t. Knowing her team was depending on her, she fought through the pain and nailed the final vault, assuring the US a gold medal. 

Kerri knew the injury would worsen if she persisted, but she couldn’t think about that. It was one step a time. 

Remember, no one keeps up his enthusiasm automatically. Enthusiasm must be nourished with new actions, new aspirations, and new efforts. If someone’s enthusiasm has waned it is because he/she has failed to feed it. 

Goals and plans are the magic keys to happiness and success! Only 3 percent of all people have goals and plans and write them down. Ten percent have goals and plans, but keep them in their heads. The remaining 87 percent drift through life without definite goals or plans. They do not know where they are going, and more often than not, others dictate to them. 

Let’s examine these statistics further. The 3 percent who have goals and plans that are written down accomplish fifty to one hundred times more during their life than the 10 percent who have goals and plans and merely keep them in their heads. These statistics alone should motivate you to set definite personal goals, establish a plan of action for their fulfillment, and then commit both your goals and plans to writing. 

A story is told about a very wealthy man who didn’t really know what to do with his money. So he decided to throw a huge party at his mansion. In his Olympic-sized pool he had sharks, eels, alligators, and other nasty critters. Halfway through the party he got everyone’s attention and said, “Whoever swims across this pool and survives they may have up to half of my fortune.” 

Before he finished his sentence, they heard a big splash. A man was fighting his way across the pool and dodging all the nasty creatures. As he got out of the pool—all torn, ragged, and breathing hard, the wealthy host said, “Never in my life have I witnessed such a feat of athletic performance. Tell me what you want, up to half of what I own.” 

The reply was, “Right now all I want is the name of the Turkey that pushed me in the pool.”

This was a very different approach to motivation, but still effective. 

Make nutrition a part of GOT also. Contrary to popular belief, the four major foods groups are not Taco Bell, McDonalds, Wendy’s, or Burger King. I realize we’re a fast paced society, but we really need to stay away from these places. If you must eat fast food, limit the times you do and try to pick a healthier option. Did you know a deluxe breakfast (without butter or syrup) at one of these locations is almost 1100 calories? So, set goals and objectives, and find tactics to help maintain healthy nutrition. 

Find some activity you really enjoy. If you need guidance, I’m more than happy to steer you in the right direction, based on your specific goals. 

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger and faster body. 

–Herminator

Below are a few links about B vitamins, recommended consumption, and side effects. 

American Cancer Society-B Vitamin Complex
Food Sources for Vitamins and Minerals
DRI / RDA  for B-Vitamins (side effects)

A. Padilla

It seems the more I work with people the number one priority is to lose fat, specifically, abdominal fat. Whether we use endearing terms such as “love handles”, or “beer belly”, or someone uses an obnoxious, pejorative term like “muffin top”, the fact is, most want to trim their stomach. 

As we get older, burning fat becomes more problematic, especially for women, as their proportion of fat to body weight tends to increase—at least more than it does in men. To make matters worse, metabolic factors such as menopause tend to add some additional inches around the mid-section. Even so, both men and women are battling this chief issue. We could call this article “Middle Management”, but probably more correctly stated, “Core management”. 

No doubt, during these last few years, most of you have been briefed by shows like Dr. Oz and Orpah; briefed on the forewarning that as our waistlines grow, so do our health risks. I get a good chuckle when a family member tells me, “Did you know that eating or doing such and such is good/bad for you?” A chuckle because I’ve been telling them these very things for decades. Family is always the last to listen. 

Abdominal, or visceral fat, is a major concern and is the main culprit in a variety of health problems. Visceral fat is the type of fat that goes deep within the abdominal cavity where it pads the spaces between our abdominal organs. This is our primary target for fat loss because it is correlated with insulin resistance, which leads to type 2 diabetes. Visceral fat has also been linked to metabolic disturbances, increased risk of cardiovascular disease, and breast cancer among women. The other fat we have is subcutaneous—the fat that lies between the skin and the abdominal wall and is not as dangerous. This is the fat we can grab with our fingers or hand. 

Alrighty, so we all know by now that losing fat is not an overnight thing. Fat can be a little tricky in certain areas sometimes—like right around the navel for men and the lower region for women (especially women who have had children.) However, with the proper strategy you can easily melt away that butter. 

Where does this abdominal reduction begin? It starts with a lifestyle change, more specifically, a change in behavior. In this fast paced society we’ve become lazy when it comes to nutrition and activity. I can attest to this fact. 

Back in ’97 I was 30 pounds heavier and had an additional 6 inches on my gut. I stayed active with full contact kickboxing, walking, and some resistance training, but my nutrition really, really sucked. You could open any desk drawer in my office and find a junk food haven in there. It wasn’t till my annual physical that I received a cold slap of reality. I was borderline on most health issues—cholesterol, weight, etc. 

Seriously, in three short months I lost all that excess weight and have never looked back. It took some lifestyle changes such as limiting my sugar consumption and drinking more water along with fruit and vegetable intake. It involved eating smaller and more frequent meals. It meant pushing away the “extra” at the buffets. It also meant eating food I had never touched in my life—foods like oatmeal, spinach, and various vegetables—not because I didn’t like it, I never gave it a chance. Heck, as a boy my parents would make me sit at the kitchen table till I ate my spinach—so they thought. I’d out wait them, and as soon as they would leave, I would shove the spinach in my pocket, show my parents I was done, and quickly go outside to bury that spinach in the dirt. 

Lastly, it involved changing the way I trained. One can be active but remain in a plateau (idle) with no significant results. Really, you may be attending a class that is great and making you sweat, but if it’s the same ole routine—your body is going to pick it up and throw you into cruise control. You’re still benefiting, just not progressing. 

So there we have it. It’s a two-part process—kind of like burning a candle from both ends. Imagine the candle as that visceral fat; nutrition on one side, activity on the other. 

Remember, there are no shortcuts even though infomercials and numerous studies attest to new machines, pills, and power. The ideal avenue at losing abdominal fat is more calories out than in. It also means smarter food choices and smart exercise—a variety of activity. It really is a simple equation and not that hard with the proper mind set. It may not feel that way for those struggling with weight loss, but it really, really works. 

Below are some tips to assist you with visceral fat loss: 

1. Consume more fiber-Fiber absorbs water and takes up more space in your stomach, which gives you that full feeling, avoiding the hunger pangs. Fiber also lowers insulin levels and total calories. In fact, Weight Watchers includes fiber in their equation for total points taken in a day. Consume at least 25-35 grams per day. I like to sprinkle flax seed with my plain yogurt, adding berries, cinnamon and Ezekiel cereal—yummy. That’s my mid morning snack. Fruits, vegetables, beans, bran cereal, and nuts are also good sources of fiber. 
2. Consume more water-The old adage, “Water is life” cannot be overstated. It fuels the cells of the body, transports, and helps burn fat. It also is calorie-free and leaves you with a full feeling so you eat less. I also learned through “the school of hard knocks” that it prevents kidney stones from developing because of the constant flush your kidneys and urinary system are getting. Divide your body weight in half and that’s the number of ounces you should consume in a day; even more if you drink coffee or alcohol and participate in vigorous activity. 
3. Stop taking shortcuts-It’s so convenient to take the elevator instead of the stairs, parking as close as possible to our destination, or even driving a vehicle to work instead of using a bike or walking when possible. That little extra expenditure is going to add up to lots of used calories.
4. Protein Intake-Dr. Atkins beat a dead horse with this. Protein is needed and helps control our appetite as well, but protein has calories too—four kilocalories per gram of fat. Too much protein will be stored as fat if over consumed, and can even give you some toxic effects like stomach bloating and diarrhea. If you’re lucky, you’ll just poop the extra out. For an average person (little to no activity), divide your body weight by 2.2 and that’s what your protein intake is in grams. My intake is higher because of my level of activity and more protein also helps to prevent muscle loss.
5. Core exercises-Notice I didn’t list “abdominal exercises”. The abs only make up a small portion of the 29 muscles in the core—four to be exact. In order for the abs to burn fat they must be used in small circuit training. For example, Jump rope, Bicycles, Mountain Climbers, Cross-body pushups, Captain’s chair, and Leg curls with a stability ball, are some circuit training exercises that will reduce abdominal fat. The key to circuit training is to take short rests in-between stations—about 20 seconds. Circuit training is what Dr. Tabata discovered in the 1990s as the most effective fat burning avenue (Dr. Tabata and the Dumbbell). Hence, “Tabata drills”.

 Demo: The Captain’s Chair or Hanging Leg Swings (can also be done on pads or with arm slings). 

1. Hang from a pull-up bar with a shoulder-width grip, knees just slightly bent.
2. Raise your legs up until they almost touch the pull-up bar, meanwhile curling your pelvis up as well. *Not curling the pelvis up while performing this exercise focuses on the hip flexors and defeats the purpose—to strengthen the abdominals and burn visceral fat.

Repeat circuit three times. Have a blast! 

I welcome your questions on anything regarding nutrition, overall health, or specific activity. 

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
Herminator

Cookie cutter workouts, canned routines, one machine fits all. Not only “no”, but “heck no!” That’s not the way to a proper workout, or an effective one. Just like snowflakes and finger prints are uniquely designed—so are we. We come in all kinds of shapes and sizes. 

So why do we continue to purchase faulty exercise gizmos—especially gizmos for the abdominal region that do not work your muscles in a functional manner? 

The big pitch is that they support your neck and head, but ultimately they do the opposite. Your neck muscles are never used, becoming weaker and more prone to a painful, debilitating cervical injury. During class I strongly encourage students to use these neck muscles and remind them that because they’re much smaller than the larger abdominal area, they give out quicker. However, it’s perfectly alright if they need to rest them for a few seconds. This allows students to build those weaker muscles in a progressive manner. 

The truth is no abdominal machine has ever been proven to be more effective than exercises you can perform with your own body. Machines are just not functional. Isn’t that what we want—functional movement? We sure do. Our every-day activities depend on functional movement. Whether we’re reaching into the vehicle for a bag of groceries, or grabbing a box from a garage shelf, properly strengthening our muscles is important. 

In the last two articles our goal has been to reduce fat through two mechanisms—diet and activity. In the past we talked about reducing your caloric intake slowly by mixing up your caloric intake and reducing, or eliminating, your intake of processed food with exercise. The basic equation is to burn more calories than we take in. With the right knowledge you can easily work with your biology, not against it, to get the results you want. 

Before we advance into a new avenue of approach, let’s put the “spot reduction myth” to rest. What is this spot reduction? For the record, it’s nothing more than a myth that tricks uninformed consumers into buying useless junk, hence the multi-million dollar, abdominal machine, industry. 

Abdominal, leg, back, or bicep exercises will not get rid of the fat in that specific area. The exercises will build muscle and strength, but will NOT spot reduce. Fat burning only occurs when cardio-resistance activity is combined with high intensity. 

During the 1980’s, a study conducted at the University of Massachusetts explored the “spot reduction” myth. Thirteen male subjects participated in a vigorous abdominal exercise training program for 27 days. Each participant in the study was required to perform a total of 5,000 sit-ups over the course of the research project. Fat biopsies were obtained from the subject’s abdomens, buttocks, and upper backs before and after the exercise program. 

The end result revealed that fat decreased similarly at all three sites, not just one targeted area. What it confirmed was that, although the abdominal area lost some fat, it was not attributed to thousands of sit-ups, but to an increase of caloric expenditures. This is our key, “increase caloric expenditure” through diet and activity. 

Here’s a new circuit for the week. Remember, beginners apply 30 seconds of work and 30 seconds of rest. Intermediate, 40 seconds of work, 20 seconds of rest. For advanced, 40 seconds of work with little to no rest between sets. 

1)      Two-Arm Kettlebell Swings: No other exercise combines hamstring and glute strength and endurance with athletic power and grip. Place your legs wide, grab handle with both hands, bring the kettlebell behind the legs, and swing upward to chest level. Note: You are not using your arms or shoulders; they’re just coming along for the ride. The key is to thrust your hips forward. Although a dumbbell is not as effective as the kettlebell in this exercise, it can be used as a substitute.

2)      Prisoner Lunges: With hands behind ears, lunge forward with alternating legs. Note: ensure knee does not pass toes. Ideally, you want the knee right over the ankle.

3)      Turkish Get-ups: Laying on your back with one-arm holding a dumbbell to the ceiling, use your opposite arm to brace the floor and pick yourself up, still holding the dumbbell towards the ceiling. Come back to the floor employing the same concept—holding the dumbbell toward the ceiling. This exercise combines shoulder and abdominal stability with lower body strength, coordination, and mobility.

4)      Pushups: Choose your variation (see article “The Versatile Pushup”). Great for upper body strength and core without adding bulkiness.

5)      Power Skips: Simply skip with knees exploding towards chest—4 forward, 4 back to starting point.

Repeat circuit three times. Have a blast! 

I welcome your questions on anything regarding nutrition, overall health or specific activity. 

Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
Herminator

What would you do if I said you could live longer, have more energy, and potentially avoid heart disease, cancer, stroke and injury—all while boosting your sex life, mood, self-confidence, and body image? “All of this for only 3 easy payments of $49.95!” 

Sound familiar? These infomercials are making a killing on simple, everyday exercises. We can do these same exercises with little to no resources and by eating right. Over half a million is made on exercise resources, and if you add all the fat reducing pills—the industry is raking in over 1.2 billion annually. That’s your hard-earned money that’s paying for their mansions, maids, gardeners, vacations, etc. 

Ask yourself, “How much money have I flushed down the toilet on these overnight miracles?” The answer may be hundreds, perhaps even thousands. The entire concept of taking pills to burn fat is misguided because pills only treat symptoms—they don’t remove causes. Without lifestyle changes, even the most powerful fat loss drug on the planet can’t help you in the long run. Eventually, you’ll always gain back what you lost, and then some. 

You don’t need fancy gadgets or equipment, nor do you a special pill. You just need some good ole common horse sense. A little knowledge goes a long way. If you’ve taken this avenue, turn around. There’s an ancient Turkish proverb that says, “No matter how long you’ve been traveling down the wrong road, turn back!” 

Exercise is one of the few activities you can do that can improve every aspect of your life, body, and mind. Unfortunately, there are too many of us who aren’t taking advantage of it. 

My job as a Health and Fitness Instructor is to educate. However, before I can even begin to teach people the truth about muscle and losing fat, I have to un-teach all the myths, deceit, and rumors. 

Let’s start with some facts. Below is a succinct summary of the major benefits of exercise and why it’s worth giving up your most valuable asset—your time. Since our nation is now 2/3 overweight or obese, I will start with fat reduction. 

Weight Loss and reversing Obesity.
What you burn during cardio and strength sessions will not only cause weight loss, but also prevent future weight gain. The reasons for a healthy body weight are not always obvious to everyone. Being overweight or obese can put you at risk for a variety of health problems such as type 2 diabetes, heart disease, high blood pressure, depression, and the really big one I’ve witnessed—low self-esteem. 

Prevention/Maintenance of Diabetes, High Blood Pressure, Heart Disease, and Cholesterol Removal
Diabetes is a very common disease. It affects how your body digests food. In essence, your body gets to a point where it can’t break down sugar, which leads to high glucose levels and problems with vision, kidney failure, depression, and even heart disease. Physical activity is a tool that helps manage blood glucose levels and enhance insulin sensitivity. It can actually change how your heart works, making it stronger, more efficient, and more able to function as you age. 

Some benefits of physical activity are:

1. More Energy: Staying active increases energy and it also reduces feelings of fatigue.
2. Reduces Stress and Anxiety: These two culprits can take a toll on your body and your emotional well-being.
3. Boosts your Self-Esteem, Body Image, and Confidence: Let’s face it, we’re in a world where how we feel about ourselves is rooted in how we look, how satisfied we are with ourselves, and how competent we perceive ourselves. By improving your strength, endurance, balance, and coordination, you feel stronger and more confident.

These are but a few of the numerous benefits of exercise. 

When it comes to conceptualizing activity, the biggest excuses and copouts I hear are, “I don’t have time,” “Gyms/classes are too expensive,” or “I don’t have the slightest idea how to work out.” The “time” copout is just a matter of value. In other words, do you value your health enough to make time for it? As they teach you in money management—invest in yourself, and in the simplest form, that’s exactly what physical activity is, self investment. 

An old story is told about the philosopher Socrates. He and his sidekick were up in the hills talking. His sidekick asked, “How in the world did you acquire so much knowledge?” Socrates didn’t say a word; he just placed his hand behind his friend’s neck and submersed his head into the creek they were standing next to. The harder his friend fought the more Socrates held on. Finally, in total desperation, his friend broke the hold and remained on all fours grasping for air. 

Socrates then asked him, “When you thought you were going to die, what was the one thing you wanted the most?” The response was, of course, “Air.” Socrates then replied, “When you want knowledge as bad you wanted that air—then, and only then, will you acquire it.” 

The same is true for any aspect in our lives, “How much do you really want it?” If you want something bad enough—you will make time for it just as you make time for eating, getting your hair styled, and so forth. 

Don’t have money for the gym, or don’t even know how to begin? Read on. 

Since the 1960’s a man by the name of Jack O’ Lane taught housewives how to stay fit with a broom stick and a chair. Joseph Pilates was a sickly boy who took up bodybuilding, wrestling, yoga, gymnastics, and martial arts to overcome his illnesses. He later created Contrology, using the mind to control the muscles (now known as the Pilates Method; see http://www.jillianhessel.com/pilates_biography.html). 

It’s no different today. All we need is a few resources and our bodyweight. As any of my clients would contest, they get a better workout and better results primarily using their bodyweight. 

So let’s get right down to it. If you’re looking to burn fat as fast as humanly possible then some form of circuit training is the best place to start. Why? Because research has shown that high-intensity exercises train your body to burn fat more efficiently than the more moderate exercises. So if your body can handle the load—do it with intensity. Think about the one extra degree to turn water to steam (see my article Rolling Up the Sleeves). 

Basically, the concept of circuit training is moving from one exercise to another, with very little rest between exercises. In my boot camp sessions, I utilize the entire terrain around us for the circuit—stairs, track, bleachers, hills, and sometimes just a mat and our own bodyweight. Honestly, the best place to do this is at home or a local high school track where you don’t have to wait for someone to finish with a treadmill, or a kettle bell, or a medicine ball. 

Here’s a sample circuit you can try at home with little resources:

Equipment needed—Stability Ball (Fitball), timer, and jump rope. This is about a $20 investment, or a lot less if you purchase this equipment at a yard sale. For beginners, I would recommend 30 seconds on the exercise and 30 seconds rest. For intermediate or advanced, 40 seconds on the exercise and 20 seconds of rest. As with any exercise, if you have any known injuries, preexisting conditions, or you are just beginning a physical activity—please consult your physician for the green light to proceed. 

NOTE: warm-up before any activity, 10 minutes minimum. At the end of the course—stretch for another 8-10 minutes. 

Exercise                         Time        Rest

Skaters                           40 s          20 s
In a standing position bring your right leg behind your left. When ready, hop side to side as an ice skater would do. Add your arms to the equation to increase aerobic capacity another 15 to 20 percent. 

Spiderman Pushups     40 s          20 s
Start in a plank position. As you go down towards the floor, alternate knees out to the side. 

Jump Rope                    40 s          20 s
Skip, hop forward, side to side—it really doesn’t matter. Just stay moving. 

Standard Pushups        40 s          20 s

Vertical Jumps              40 s          20 s
Squat and explode upwards throwing arms towards ceiling. 

Decline Pushups            40 s          20 s
Place feet on top of a bench or chair and proceed with pushups. 

Ice Breakers                  40 s          20 s
Extend your hands, jump up in air, and as you come down, karate chop a make believe block of ice.

 Close-Grip Pushups     40 s          20 s
Regular pushup position, except with hands as close to each other as you can (primarily works the triceps). 

Knee Rolls or Pikes      1 m           20 s
Start with shins on top of ball. Beginners bring knees towards chest. Intermediate, pike with both legs and hold for 3 seconds. Advanced, pike with alternating legs, 3 second hold. (See illustration below.) 

Bicycles                          1 m           20 s
Lay on back, legs 45 degrees, and hands behind ears with shoulders up. Extend one leg out and rotate upper torso opposite side.

*This completes ONE cycle, repeat two more times. 

The picture below demonstrates the beginning, intermediate, and advanced knee rolls/pikes.

For a variety of pushups, see The Versatile Pushup, and The Versatile Pushup, Part 2. 

Have a blast! Here’s to a vibrant and energetic spirit and soul, and a leaner, stronger, and faster body.
Herminator