Archive | October, 2011

Time In A Bottle Could Be A Difference-Maker To Your Health

5 Oct

by Phillip Tomlinson

Time in a bottle.  That’s what it was.  Or close enough to it.

It all started with a voice aimed in my direction one wintry evening as I dashed along West 14th Street in the bitter cold, hardly relishing the short couple of blocks between the subway and me.

“Sir, can you please help me across the street?”

I can hardly remember if I had heard or seen her first but what I do remember was her dignified, purposeful determination — more like a silvery-haired Katherine Hepburn holding a walker.

I offered a hand to support her but she quickly declined with resolute calm:

“No, no.  Just walk beside me.”

With my companion’s decades-old body on borrowed time, the traffic light went through several changes before we finally made it to the other side.  Talk about determination! 

It was the slowest I had ever walked since learning to take my first steps.

Yes, this was time in a bottle.

Just how much time do you have?  My bet is — like me — you often complain of not having enough.  Not enough even to throw in a little exercise.

Well, how about capturing some in a bottle?   And you needn’t wait ’til you’re on borrowed time.

Ten minutes?  Five?

Well, all it takes is a small commitment — like the few minutes my very-determined companion and I spent crossing the street.

If you are game and only have a few minutes to spare, check out the BodinSync Prescription below for a great total-body, compound movement routine that’ll leave you refreshed and prepared for a mad dash when you think time is scarce.




    1. Sit near the narrow edge of a weight bench (so you can lie back when you need to) with a pair of dumbbells — one in each hand. They should not be too heavy or too light.   Your feet should be firmly on the ground.
    2. Palms facing in, curl the weights up just above your shoulders next to your ears.  THAT’S YOUR STARTING POSITION.  See diagram 1. 

      Diagram 1

    3. Roll back on the bench, pulling your knees toward your chest.  See diagram 2.   

      Diagram 2

      You should now be holding the weights next to either side of your chest, elbows pointing toward the floor.

    4. Do a chest press and then retract the weights back to the side of your chest.  CAUTION:  Keep your spine in a neutral position.  Don’t lift your head up during the exercise.
    5. Roll back to a sitting position, your feet again firmly planted on the ground.
    6. Lower the weights to your side — palms facing forward.
    7. Stand up.
    8. Do a curl with your palms still facing forward, then immediately lower the weights back to your side.
    9. Now turn the weights so that your palms are facing in. Do another curl (hammer curl) to the farthest point so that the weights are just above your shoulders — palms facing in just next to your ears.
    10. Do a shoulder press straight up above your head. CAUTION: Make sure to press along the natural plain in which your arms rise.
    11. Locking your shoulders in place above your head, palms facing in, as in “A” of diagram 3, bend your arms at the elbows, without bowing them out, and lower the weights behind your head to do a tricep curl as in “B” of diagram 3.

      Diagram 3

    12. Press the weights back up above your head by straightening your elbows. CAUTION: If you feel a strain in your shoulders or you are unable to maintain your shoulders locked above your head, the weight is too heavy.
    13. Lower the weights back to their original position at the top of your shoulders — palms facing in next to your ears.
    14. Sit down.  THAT’S ONE REPETITION.
    15. Start the whole routine again by rolling back onto the bench. DO 10-15 REPETITIONS.


  • If you would like to use heavier weights, eliminate the tricep curl in step 11 and do it as a single exercise.
  • Kill two birds with one stone by speeding up the routine to add a cardio blast.
  • Make the routine more of a challenge by standing up on one leg for 10 reps and then switching to the other leg for another 10.

NOTE:  If you are interested in trying out some fun and functional ways to improve your physical fitness, you’re welcome to send your E-mail to to arrange for a class at the low introductory price of $20