Your Personal Best
A common sense guide to fitness for all ages
by
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As a fitness professional, I am frequently asked advice on what to do about problem areas. Overwhelmingly, the questions involve the abdominals. Reaction to my advice is usually disbelief when I tell them “It’s what you do when you’re not in exercise class that will flatten your tummy.” Here comes that word again - posture. Proper body alignment is necessary to accomplish that goal. I know it sounds old-fashioned, but some things never change.
I’m sure you have seen the quick weight loss commercials with Ms. Before standing with shoulders slumped and lower abdomen protruding in a “let it all hang out” stance. Ms. After, on the other hand, has her shoulders back, her torso held high and her abdomen nicely contracted. Even her legs are positioned together in a more attractive position. She could look ten pounds slimmer without losing an ounce, right? I rest my case.
If you have been walking around for years like Ms. Before, standing and sitting erect will feel unnatural at first. You will only be able to hold your body properly aligned for short periods and still breathe. Don’t give up. Do it several times a day whenever you think about it and it will become easier. Do it enough and it will become second nature. Believe me, your back will thank you, and so will your lungs, not to mention the image that looks back at you in the mirror.
You are now sitting and standing up straight, (your second grade teacher would be proud). Let’s look at some other things you can do. It you go to an exercise class, contract your abdominals each time you do a squat, step up or down on the step bench, jog in place or perform plies in dance class. As you sit on the stationary bike, see how close you can get your navel to your spine. Don’t forget to breathe! If you do all these things, sit-ups and crunches won’t be necessary. When improperly done, they can cause back injury, so be sure that you have proper instruction and supervision should you decide to do them. For six-pack abs, you will need weight training and, yes, the dreaded sit-ups and crunches.
You have done all of the above and you see a big improvement. However, there’s still a protrusion in the lower abdominal area. The bad news is that it is probably fat. I don’t think I need to tell you what to do about that. Weight control is a subject that needs to be dealt with in more detail. We will discuss it further in the Weight Control section.
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About the Book
When you get right down to it, most people do care about fitness – they are interested, but just haven’t the first clue how to begin. Where and how do you learn just how to start, without appearing less than bright? All the new words we hear and read, no doubt having something to do with fitness, what do they mean? I mean really, Pilates, Ai Chi, Tai Chi – are they animal, vegetable or mineral. Help!
Help is here. The subtitle of this book is A Common Sense Guide to Fitness for All Ages. The book not only covers complete information on fitness training, but advice on weight control and diet, water exercises and abdominals and much more.
Also included is a complete section on attaining and maintaining fitness from birth through the Golden Years – all the way. People tend to give up, but they could improve their fitness, even with disabling conditions.
After you read the extremely enlightening and useful information in this book, you may very well call it Your Personal Fitness Handbook.
About the Author
Marie McDonald’s lifetime of fitness began with a 10-year-old child’s fascination with the aquatic feats performed in the World’s Fair Aquacade. From that point forward, she thought of little else; she had already determined that one day, she would be one of those marvelous mermaids entertaining the crowds. This was no passing fancy. In high school, Marie and some friends formed their own synchronized swim team and became good enough to go semi-pro. Just 9 years from her introduction to the Aquacade, she achieved her dream; she was performing in Elliot Murphy’s Aqua Show. Marie followed the path of many others; she put her talents aside and traded her swimsuit for an apron. Marriage, children, ordinary jobs – she went the distance. About forty years later she found herself, once again, donning the swimsuit and preparing to re-enter the water, although in a very different capacity. At age sixty, the Red Bank, New Jersey YMCA hired Marie at first sight as a swim instructor, subject to her re-certification in all related courses. Lifeguarding is a prerequisite for all other aquatic certifications and Marie first certified at age fifteen – she was also a swim instructor. She passed with excellence and got back into swimming shape quickly. Promoted to Aquatic Program Director in just a few months, Marie went on to become a legend in her own time. She took advantage of every workshop offered by the Aquatic Exercise Association. Soon her reputation as a Water Fitness Professional spread throughout the area. The Two River Times of Red Bank asked her to write a bi-weekly column. That also was a huge success. Marie earned recognition as a swim team coach, water exercise instructor and in Master and Space allows for only a few of Marie’s accomplishments and awards here. You will find others listed in the Introduction inside.