Exercise Blog

If you sit a lot during the day, you probably have a problem with tight hips. These muscles collectively include the glutes, hip flexors, inner and outer thighs and the internal rotator muscles. When these areas get tight, they can cause aches and pains and even pain that radiates into different areas such as the lower back.

If you want to get rid of tight hips, I have the perfect solution for you: Quit your job, move to beach and become a surf instructor. The next best thing is to spend some time stretching your hips each day. There are lots of great stretches you can do for the hips, some of which you can even do at work without even standing up.

Seated Hip Stretch right: While seated, cross the right ankle over the left knee and sit up tall, contracting the abs. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

Glute Stretch with Bands: Lie down on the floor with the left leg straight (or bent, if that's more comfortable) and loop a band or a long towel around the right foot. Holding both sides of the band with the right hand, straighten the right leg (keep a slight bend in the knee if needed) and take it across the body, lowering it down as far towards the floor as you can until you feel a stretch in the right hip and glute. Hold for 15-30 seconds and switch sides.

Lunge Stretch: In lunge position, rest back knee on the floor, with front knee at 90 degree angle. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

Pretzel Stretch: Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs.

With obesity on the rise, it seems like having nutritional information provided on menus is a foregone conclusion. New York City is the latest to pass a statute requiring chain restaurants (like McDonald's, Chili's and Starbucks) to provide nutritional information to consumers and other major cities in the U.S. are sure to follow. This seems like a good idea when you consider the fact that the U.S. Department of Health recommends we eat about 2,000 calories a day to maintain weight and that you could easily consume that with just one or two items from some of these restaurants - Chili's notorious Awesome Blossom is a whopping 2,710 calories.

But, the restaurants aren't always crazy about this idea and some consumers aren't either. What do you think? Do you think restaurants should have to provide nutritional information on their menus? Vote in this week's poll and leave a comment telling us what you think.

Poll: Should restaurants have to provide nutritional information on their menus?

1. Yes - I might make different choices if I know how many calories I'm eating
2. Yes , but only if it's a chain or fast food restaurant
3. No - I don't really want to know what I'm eating
4. No - they should be able to provide it voluntarily
5. Other - please explain in comments

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Which exercises should you do to reduce fat over the abs or thighs? And should you lift lighter weights if you're trying to tone your body? These are just a couple of questions I get on a regular basis and my answers often surprise people...or maybe surprise isn't quite the right word. Disbelief...disappointment...denial, those are often the responses I get when I explain the truth about strength training, weight loss and what you can and can't do to change your body.

The truth is, many of us have grown up with certain ideas about how lifting weights can change our bodies, ideas that either aren't true or have been mangled over time by what we hear from friends, what we read in magazines and what we see on TV. In my latest article, I discuss a variety of strength training myths to give you an idea of what you can really achieve with strength training. I'll discuss spot reduction, toning and even fat burning so that you're better informed and know when you're being taken for a ride (hint: many infomercials would fall into that category).

Lifting weights can be a very powerful tool for weight loss, strength and quality of life...but, it isn't magic. Learn more in the Myths about Strength Training.

Every year around this time, a big truck comes to our house, backs up and dumps a gigantic pile of mulch in the driveway. Then, my husband and I shovel it into a wheelbarrow and run around the yard, dumping it all over the place while trying to be civil to one another - a tough order when your back hurts and you have mulch dust up your nose. The worst part is the next day when we try simple things like getting out of bed or saying "Good morning, dear!"

It's tough to get in shape for gardening season during the winter because nothing can really mimic the act of shoveling, digging, planting, mowing, etc. It's also tough to go from not doing much to all day mulch-fests without experiencing some pain. But, there are some things you can do to make the process a bit more pleasant. For one, instead of rushing out for all day yard work, ease into it by doing a little at a time and giving yourself plenty of breaks. Or, do what my neighbors do and make your kids do all the work.

Another option is to try some strengthening and stretching moves for the entire body. You may still experience some aches and pains, but you may also recover a bit faster, making the transition to a new season a little easier. The following are some resources I've used to get strong and flexible this year...maybe they'll help you do the same:

• Strengthen and Stretch the Core. Try this strength and flexibility workout about 2-3 times a week and it you may find your back feels stronger for all that yard work.
• Pilates Quick Workout. Marguerite's Quick Workout is great for working the abs, back and pelvic floor. The workout is short and simple and you can easily do it after your other workouts or even while watching TV.
• Daily Stretches. Lack of flexibility, especially in the hamstrings and lower back, can really contribute to post-gardening pain. I love Ann's Daily Yoga Stretch routine and find that this 10-minute workout is perfect for mornings.
• Morning and Evening Yoga. This gentle yoga workout is another favorite of mine and I really enjoyed it after I was finished mulching for the day.
• Gardening and Arthritis. This is an excellent resource for gardening if you have problems with arthritis.
• Gardening and Back Pain. Anne, our Back and Neck Pain Guide, has a great article about gardening, providing tips for how to shovel, the proper way to pull weeds and even how to cut the grass. This article is a must if you tend to hurt your back in the yard.
• A Glass of Red Wine. Whoops, how'd that get in there? Okay, so we often have a glass of wine after working all day in the yard - according to Shereen, we may live longer because of it.

One thing my clients universally agree on is that pushups are hard, especially for my female clients. Pushups are a favorite of mine because they make my clients so miserable. Did I say that? I meant to say I like pushups because they work so many muscle groups: the chest, shoulders and arms as well as the abs, back and legs for stabilization. I also like that there are so many variations so, no matter what your fitness level is, you can find a pushup that works for you. Last, being able to push your own body weight off the floor is a useful skill to have, especially if you're a klutz like me.

Below, I'm listing my favorite pushup variations, from beginner to advanced, and I challenge you to try at least one version of pushups today:

Wall Pushups:  If you're just getting started with pushups, the wall pushup (or, as shown here, on a stair railing) is a great way to give your body support while you practice your form.  By staying upright, you don't have to lift all your body weight.  Once you perfect this version, you can move on to a more challenging version below.

Pushups on the Knees:  For this version, you're on your knees with the back flat and the abs contracted.  Being on your knees makes the move easier than when you're on your toes.

Modified BOSU Balance Trainer Pushup:  This pushup is shown using a BOSU, which adds a core challenge but also can make the move a little easier, since your upper body is elevated.  You can also do this on a step or platform.

Pushups:  Traditional pushups are done on your hands and toes, a real challenge for the upper body as well as the core.  If you having trouble doing full pushups, try keeping one knee down for support.

Pushups on the ball:  Decline pushups are more advanced and placing your feet on a ball will add even more intensity.  You can always put the knees/thighs on the ball to make the move easier.

Experts often tell us that having close friends is one way to stay healthy and live happier lives. But, you never knew your friends could make you fat, did you? In a recent study published in the New England Journal of Medicine, researchers found that, out of 12,067 people tracked over the course of 32 years, there was a 57% chance of becoming obese when they had an obese friend - even if that friend didn't live in the same city. And, if they were close friends and one became obese, the other friend had a 171% chance of also becoming obese.

Obviously, the people we spend time with can influence what we do and it may be that, if one friend is overweight, the other friend may feel it's more acceptable to gain weight as well. Still, this is an interesting idea and one that many of us probably don't consider. After all, what we weigh shouldn't be influenced by who we hang out with, right?

I'm curious to know about your situation. Do you think your friends influence your weight or that you may influence theirs? Vote in this week's poll and tell us - are your friends making you fat?

Poll: Do your friends influence your weight?

1. Yes - if my friends are overweight, it's easier for me to be overweight as well
2. Yes - we all tend to have the same eating and exercise behaviors
3. No - I do my own thing regardless of what my friends do
4. I'm not sure
5. Other - please explain in comments

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The other day, the sun came out here in Chicagoland. It was fun while it lasted but, for now, the rain is here and it looks like it's hanging around for awhile. It's tempting to go back to bed until, say, June but, even if it's raining outside, you can still find ways to exercise. If you need something to perk you up, try one of these indoor workouts:

• Low Impact Cardio Blast
• Advanced Cardio Blast
• Bootcamp Workout
• Total Body Blast
• Fat Burning Circuit Workout

Why is weight loss such a mysterious process? We all know how it works - eat less calories than you burn and wait for the happy ending. But, even if we have the physical tools to lose weight, we may not have the mental tools we need. For example, it's easy to talk about exercising every day, but how do you find the motivation to actually do it? How do you find the strength and discipline to avoid all the temptations you face each day?

I don't have all the answers, but I do know that weight loss is about choices. What you do every day, from the moment you wake up until you go to bed, affects your weight and your health. So, the answer to the weight loss mystery? Taking control of those choices. Learn more about the skills you need to lose weight.

Lunge Slide - Lunges engender love/hate feelings for many of us. We love them because they work so many muscles--quads, glutes and hamstrings. We hate them because they're hard. Hard or not, they're great for your legs. In this version, I've changed things up by using a paper plate under the back foot. This allows you to slide back into a lunge, then slide the foot back, which fires different muscle fibers and makes the exercise feel a little different.

Do it right: Rest one foot on paper plate and bend the front knee while sliding the back foot into a lunge (Keep the front knee behind the toe). Press into the floor to slide back to starting position. Repeat 8-12 times. Switch legs and repeat.

We hear a lot about the sedentary world we live in and how difficult it is sometimes to stay active. But, I see lots of people out there walking, running, playing and generally being un-sedentary. I think most of us are making an effort to remove butt from chair more than we used to, but I'm curious about you. Are you trying to stay more active and, if so, how are you managing it? Vote in this week's poll and tell us how you're staying more active.

Poll: How do you stay more active?

1. I take the stairs whenever I can
2. I park further away from the door
3. I walk the dog more often
4. I take breaks throughout the day to walk or move around
5. I watch less TV and curb my computer time
6. All of the above
7. None of the above
8. I don't do anything to stay active
9. Other - please explain in comments

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