Tag Archives: health

A Healthy Way To Get A Leg Up. Wow!

13 Jan

PhilLegUpSmlby Phillip Tomlinson

Sometimes a leg up is more than you expect.

And what a leg up it was!


Right there from the other side of the variety store I had gone into just to look around.

There she was with a leg up.  And I mean way up.

To put it into perspective, a-hundred-and-eighty-degrees-way-up.

Yes, and if you must know, it could be referred to as a complete split — one leg firmly planted on the ground and the other pointed way up there to the heavens.

Heavens!  What a look!

Know what I did?

I took her home.  Yup.

And, yes, that postcard with an eighty-something-year-old woman at a bus stop, her body pressed up against a light pole, one leg snaked up against it into a complete split, is still my favorite postcard never-to-be-mailed to anyone.

Now that’s a leg up!

What’s your idea of a leg up?

Need a minute to think?

Well, here’s a suggestion:

Postpone your thinking by checking out the BodinSync Prescription below and trying its version of a healthy way to get a leg up.  You may notice that it’s an even more effective take on a routine that has already been covered in this blog.




  1. Select a moderately weighted dumbbell.  Place one leg, instep-side behind you on a weight bench to assume a lunge position as in diagram 1.   The other leg should be firmly on the ground in front of you.  CAUTION:  Be sure to position your front leg at a distance that will not cause your knee to protrude past the front of your sneakers when you lower yourself into a full squat.  Place the dumbbell on the outside of  the foot on the ground (placing your free hand on the ground to assist you if need be) and re-assume the lunge position.  See diagram 1.  Check your stance for a firm base before proceeding.

    diagram 1

    diagram 1

  2. Now, lower your hips and reach across your body with the hand furthest away from the planted leg and snatch the weight as in diagram 2.

    diagram 2

    diagram 2

  3. As you raise yourself back up from the squat, use the other hand to re-enforce the one holding the weight as in diagram 3.  Simply do this by curling your fingers on top of the snatching hand.

    diagram 3

    diagram 3

  4. Continue your motion upward raising your arms over the shoulder opposite the leg on the ground.  See diagram 4.

    diagram 4

    diagram 4

  5. At the top of the arc above your shoulder, begin to descend again by lowering your hips and swinging the weight across your body — as in diagram 5 — just past your knee.  THAT’S ONE REPETITION.  Immediately begin to raise your arms and body back up to start the next repetition.  Do 10 repetitions on each side.  CAUTION:  On the squatting portion of this wood-chopping motion, be sure to reach sufficiently across your body so as not TO strike your knee.

    diagram 5

    diagram 5


You may vary the difficulty of the squatting portion of the routine by lowering your hips to a manageable height, going lower as you become stronger.  You may also vary the load by experimenting with different weights.


Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to chairotom@gmail.com to arrange for a class at the low introductory price of $20


Stand Up Regularly And Avoid A Death Sentence

3 Nov

by Phillip Tomlinson

“How sweet it is…  Pins and needles, needles and pins.  It’s a happy man that grins.”

If only America’s most famous bus driver, the Honeymooners Ralph Kramden, knew that researchers, as early as 1953, discovered that people like him were on borrowed time, he may not have been cooing “how sweet it is.”

And, well, he may have been a worried rather than a grinning man.

Yes, Ralph’s considerable girth inspired some sick jokes but, in this case, that’s not what researchers were worried about.

Far from it.


Rather, what he did was the issue.  And, like Big Ralph, what you do could be a big issue — no pun intended.  So big, in fact, that it may be lethal.

Yup — a life and death issue.

Let’s put it this way:

Sit for too long like Ralphie Boy, and you are more likely to die sooner than the person who spends a lot of time on his or her feet.

Of course, you’re thinking, that’s obvious.

But, hold your horses. 


In this case, things aren’t that simple.

This, according to scientists who found that the reason for this difference in life expectancy was the action of a gene that is not at all influenced by how much you exercise but, rather, by how much you sit or stand.


And here’s the scary part:  It applies to you even if you’re ripped to the bone.

The British study first done in 1953 concluded that bus drivers were almost twice as likely to die of heart disease than conductors who were always on their feet. 

The culprit?  A gene that can cause heart disease.  And it doesn’t matter if the Ralph Kramdens of this world exercise vigorously every day after sitting behind the wheel for eight hours.  But it also doesn’t matter if you are skinnier than a rail, sit for eight hours and then work out to the limit of your endurance.

The mere act of sitting for long hours causes the gene to have an adverse effect.

Yes, lipoprotein lipase (LPL) will be at its highest level — effectively breaking down fat for use as energy, when we are standing — but will take a nose dive when we are sitting.


The cure?  Start giving up that chair through regular breaks, staying on your feet longer than you sit. 





Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

Lose Your Chair; Your Muscles Will Thank You For It.

27 Sep

by Phillip Tomlinson

She does it sitting down.

For well over an hour.

Reading the newspaper that is.

I know, that’s not so unusual ’cause lots of people do that.  Right?

Well, not the way she does.

You see, there’s sitting down, and then there’s really sitting down.  Without a chair, as you would expect.  And I should also tell you that she’s a mere 69 years young.

Of course, all this is relevant because I’m talking about squatting.  Like when you were a kid and hardly had much use for a chair.

So, here’s the question, now that you’re all grown up:

Can you still comfortably assume a full squat, a few inches from the ground, like a sumo wrestler, and hold it for a significant period of time as if you were 69 years young?

Good for you if you can!

But here’s the flip side:

If you can’t, like so many of us, or struggle to revisit this once-comfortable position, you are at a disadvantage.

The answer?  Work toward being a kid again when you could squat and stand up at will and in the process effect physical development that enabled you to play with reckless abandon.

While you may have left recklessness behind, I’m pretty certain that playing is still in the cards.  So, to keep playing at the highest level, check out the BodinSync Prescription below for an exercise that’ll help you reduce your limitations by shoring up your quadriceps, hamstrings, hip flexors, hips, adductors, lower back, calves, abdominals and — as a bonus — your arms and shoulders.




  1. Select two dumbbells that you can perform curls with.  Select weights that’ll challenge, but not cause strain.
  2. Assume a standing position — your feet a little more than shoulder-width apart and pointing out to the side.
  3. Place the weights on the ground, inside your feet as in diagram 1.

    diagram 1

  4. Go into a full sumo squat with your hips below your knees, the soles of your feet entirely on the ground as you grip the weights.  See diagram 2.

    diagram 2

    NOTE: If you are unable to do a full squat, use a support such as a an aerobic step adusted to the appropriate height or a very short stool as in diagram 3. 

    diagram 3

    Your aim should be to ultimately make the support lower and lower until you are able do a full squat.  CAUTION:  Be sure not to squat on or near the edge of the support, since this could cause it to topple resulting in serious injury.

  1. Using the inside of your thighs as stops, press the outside of your elbows against them, palms facing up, and curl both dumbbells up to the top of your shoulders as in diagram 4.

    diagram 4

  2. Driving with your hips and heels, stand straight up as in diagram 5.

    diagram 5

  3. Now, turning your palms in, drive them straight up above your head into a military press as in diagram 6.

    diagram 6

  4. Lower the weights back to the top of your shoulders, palms facing in.
  5. Lower yourself back into the squatting position.
  6. Lower the weights back to the ground, palms facing in.  THAT COMPLETES ONE REPETITION.  Do 10.


Pay special attention to the position of your hands.  When you curl to the top of your shoulders, your palms are facing up, but when you eventually lower the weights to the ground again your arms are facing in to do the negative half of a hammer curl.

To make the routine more challenging, take a 30-second rest and do every move, back-to-back, 10 times.  In other words, after the initial compound routine, do 10 curls from the squat position, 10 squats and, finally 10 military presses.


Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

The One-Two Punch: A Thing Of Beauty

25 Jun
 by Phillip Tomlinson
If you’ve seen it delivered, you’ll agree it’s a thing of beauty.
Boxing’s one-two punch combo.
Don’t think so?
Just take a visit to memory lane and check out master blaster Muhammad Ali ripping incoming opponents to shreds while feeding them leather.
Worked like a charm.
Yes, the one-two punch has its place in history.
But while this is not about eating leather I’m, nevertheless, talking destruction.
Destruction of that something that can be a royal pain the in-the-you-know-what to us all.
Yup, that’s right.  An almost immovable pain in the butt.
Now, assuming you are consistently putting in your time at the gym, you may be overlooking one nutritional, fat-shredding strategy that amounts to a helluvah one-two combo.
Chances are you may already be making use of whey protein which, with its impressive amino acid profile, is one of the most powerful fat-burning and muscle-building supplements you can include in your arsenal.
But, since this is about a one-two punch, you know there’s more.  More protein.
With its higher calcium content, casein can be a lot more beneficial in terms of total fat loss.  And with researchers finding that it’s best to have the correct balance of calcium and protein, they believe casein to be superior in maximizing fat loss.
With whey and casein, you are truly looking at an effective one-two punch.  That’s because, in addition to their fat-burning and muscle-building prowess, they provide protein when your body needs it most.  Whey, when you need quick protein — just before or after a workout.  The slow-digesting casein when you need a steady stream of protein, for example, at night when you are asleep.
So, if you haven’t yet, give this one-two combo a try as you supplement your healthy eating habits, and you’ll find it working for you to great effect.
As for casein,  it has an added bonus  — with researchers touting its ability to guard against colon cancer. 





Wanna dampen the hunger pangs you often wake up with in the morning after all that sleeping without eating?  You can preserve your toned frame by having the following before going to bed: 

  1. a casein protein shake without any carbohydrate
  2. a glass of milk
  3. whey protein with a teaspoon of canola oil, especially if you are unable to handle casein.  The canola oil will cause the protein to be released slowly, thereby spreading it over a longer period.

The whey or casein protein could be mixed with water or, say, a 4o calorie glass of almond milk.


Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20



A Super Supplement For A Super, Healthy You

10 Apr

by Phillip Tomlinson

It’s a helluvah picture of endurance.

In fact, you could call it a super-marathon of oceanic proportions.

And the participants are themselves something else.

That’s because, for them, the likes of the New York City Marathon — the greatest 26.2-mile course in the world — is oceans away from the hundreds of miles they cover in what can only be seen as a remarkable feat of physical endurance.

But here’s a valid question:

Would you forego eating because you were running a marathon?

Didn’t think so.

Yet, this is exactly what salmon do when they travel hundreds of miles laboriously up-stream — not eating for days — on their way to spawn.

And what does this have to do with us?

A lot it turns out when you consider that the same thing that gives salmon their incredible stamina is also available to us, and is probably the one supplement we cannot afford to do without.

If you haven’t heard the buz, then here‘s something you may want to swallow:


Really.  Literally.

Astaxanthin capsules

For many athletes, this carotenoid which give marine creatures like salmon, their red or pinkish color, is a go-to super-supplement for increasing strength, endurance and overall performance.  It has also been found to protect the eyes, brain and nervous system and is a supplement for youthful skin as well.  But the buz doesn’t stop here, because astaxanthin is not only considered the strongest natural antioxidant known but also one of the most powerful anti-inflammatories in the world — making it an effective reliever of joint and muscle pain, carpal tunnel syndrome, arthritis and a host of other tissue problems.

And those in the know say its medicinal properties distinguish it as a good alternative to such anti-inflammatories as aspirin and the prescription drug Celebrex.

Astaxanthin’s true magic happens through its ability to go where few other antioxidants can — completely penetrating the body’s cells to neutralize DNA-damaging free radicals and provide overall protection.

Labeled by one expert as the “number one supplement you’ve never heard of but should be taking,” astaxanthin may be bought under that name or taken in the form of krill oil — often referred to as the new omega 3.

Why krill oil?

Turns out that creatures like salmon, lobster and crabs get astaxanthin from eating small crustaceans like the shrimp-like krill which is chock full of the stuff.


If you haven’t yet, how about going for the long haul with this nutrient that may just be the most powerful, natural medicine you’ve never heard of?

So, because I’m sure you’re chomping at the bit to go out and have a marathon of a summer, why not check out the BodinSync Prescription below for a few tips on how to get a serious boost.





  1. Although recommendations vary, it is clear that eating salmon — a source of astaxanthin — as many times as you can per week, would be a great addition your diet.
  2. Eight hundred to one thousand milligrams of krill oil per day or about 16 milligrams of astaxanthin, according to research, may — in addition to boosting overall health — also work magic in preventing UV damage and reverse external signs of aging.


Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20