This Review Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

At 10 a.m. each day, it’s wise to have a little something to keep those metabolic fires burning. Growing up, I always heard how bad it was to snack between meals. We now know that whether it’s good or bad depends on the snack and how much of it we cat. Since five smaller meals a day arc recommended by most health and fitness experts,

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This Review Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

At 10 a.m. each day, it’s wise to have a little something to keep those metabolic fires burning. Growing up, I always heard how bad it was to snack between meals. We now know that whether it’s good or bad depends on the snack and how much of it we cat. Since five smaller meals a day arc recommended by most health and fitness experts, a healthful snack at mid-morning can be a positive thing. Here are some good choices.

YOGURT

Lowfat yogurt is a great source of calcium. The types of bacterial cultures yogurt contains can help strengthen your immune system and also do wonders for your digestive tract. Before you buy yogurt, check for the Live and Active Cultures (LAC) seal. Issued by the National Yogurt Association (NYA), this seal shows that the product contains at least 100 million cultures per gram at the time of manufacture. For extra flavor and health benefits, try adding some fresh fruit like blueberries or raspberries.

NUTS

The health benefits that nuts provide have been well documented. Studies have shown that you can lower your risk of cardiovascular disease between 15-50 percent by eating just a handful of nuts five times a week. Nuts are also an excellent source of vitamin E, a powerful antioxidant. Good choices include the following:

A half-cup of walnuts: Walnuts have been shown to fight heart disease by raising your level of HDL. They are also rich in the antioxidant glutathione.

A half-cup of almonds: These tasty little kernels lower cholesterol and reduce the risk of prostate cancer.

Several Brazil nuts: Brazil nuts are high in the key antioxidant selenium, which strengthens the immune system and helps fight cancer. They are also a great source of thiamin.

SEEDS

Seeds are another snacking choice chock full of nutrients. Try the following choices:

Pumpkin: Long a fixture in many folk remedies, pumpkin seeds are now being taken seriously by the medical community. They contain a wealth of essential minerals, including magnesium, iron, copper and phosphorous. They have also shown promise in combating a number of serious health conditions such as heart disease, prostate cancer and arteriosclerosis.

Sunflower: Containing high levels of two key antioxidants, vitamin E and selenium, sunflower seeds also have an assortment of B vitamins and important minerals. The type of vegetable protein found in sunflower seeds may be effective in combating high blood pressure. Keep in mind, when it comes to seeds and nuts, it’s way too easy to eat way too many. They taste good, but contain plenty of empty calories. It is recommended that you limit your intake of these snacks to 1-2 oz. per day.

SNACKS

Whole-wheat pita: These Frisbec-like snacks contain no cholesterol or saturated fat and are rich in selenium. They are also high in insoluble fiber, a key weapon in battling colon cancer.

Rice cakes: They don’t have much flavor and look like coasters, but when snack time rolls around rice cakes are an excellent choice. They are filling, low in calories and many brands are high in fiber. Go with the whole grain variety whenever possible.

FRUIT

Fruit is loaded with heart-friendly soluble fiber and cancer-fighting antioxidants. Here are some great choices to consider:
Cantaloupe: Some experts consider cantaloupe to be the most nutritious fruit of all.

It is rich in both vitamins A and C, and is filled with a high concentration of digestive enzymes. Cantaloupe also contains a substance called myoinositol that is believed to be a key weapon in the battle against insomnia, anxiety and arteriosclerosis.

Bananas: There are several reasons why this tasty fruit is an ally in the anti-aging battle. The vitamin B-6 that a banana contains helps to prevent insomnia. This fruit also contains the amino acid tryptophan, a precursor of serotonin. Research has consistently shown that elevated serotonin levels help keep depression at bay. Bananas are high in potassium yet low in sodium, a combination that is helpful in preventing strokes. They also contain significant quantities of vitamin C, magnesium and fiber.

Apples: These are great sources of potassium and both soluble and insoluble fiber. Apples that are not organically grown are often waxed, making peeling them a smart choice. If you buy organically grown apples, eat the skin. Much of the vitamin C is located just beneath the skin, which also contains lots of insoluble fiber.

Oranges: A rich source of vitamin C, folic acid, potassium and magnesium. Peel them, but eat the pith between the rind and fruit. It is filled with bioflavonoids that improve the body’s utilization of vitamin C.

Grapefruit: This fruit is rich in pectin, a type of soluble fiber. Pectin has demonstrated the ability to improve glucose tolerance and reduce both blood pressure and levels of LDL. Pink and red grapefruit are high in lycopene, a substance with antioxidant — properties. Lycopene helps to keep skin from aging by countering the damaging effects of ultraviolet light, and is believed to have the ability to shrink tumors and reduce the risk of macular degeneration.

Grapes (red and purple): The synergy of 20 different antioxidants enables grapes to fight aging in a way that no pill can. There is a great deal of evidence to support the cancer-fighting properties of both red and purple grapes. Research has shown that they contain chemicals that keep cancer cells from spreading.

Strawberries: These sweet red berries are high in vitamin C, calcium, phosphorous and potassium. They also contain compounds called salycilates, which are natural painkillers, and ellagic acid, a substance that has demonstrated antioxidant properties.

VEGGIES

Vegetables are packed with vitamins and minerals and should make up a high percentage of our diet. They are also a key weapon in the fight against colon cancer. Vegetables, like fruit, are high in both antioxidants and fiber and low in fat. Here are some good choices:

Carrots: These decrease your risk of developing cancer. This is due in part to their high concentration of beta carotene, a key antioxidant.

Celery: High in fiber, vitamin C and potassium. The fact that you burn more calories just by eating and digesting celery than the actual vegetable contains makes it the perfect diet food. An added perk for men: Celery is said to cause men’s levels of pheromones, compounds thought to attract women, to rise.

Bell peppers: Whether red, green or yellow, all bell peppers are a great source of both beta carotene and vitamin C. They also help block carcinogens.

Broccoli: A potent cancer fighter that is high in vitamins A and C, broccoli is also a great source of calcium. Like other cruciferous vegetables, it is particularly valuable in fighting colon cancer.

Cauliflower: The key nutrients that are abundant in cauliflower include selenium, folate and glutathione. This combination helps fight cancer and _ arteriosclerosis, strengthens the immune system and regulates blood pressure.

This Review Originally Appeared in "Exercise for Men Only" written by Laura Anne Rega

"There is a disease more feared than all others. It affects men and women alike, causing every cell in the body to wither and die. It proves fatal in all cases and as yet there is no cure. That disease is called aging." This is an excerpt from Andy Troy's new book, Living Young - 32 Habits of Ageless People - an influential guide that walks you through an optimal workday from start to finish,

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This Review Originally Appeared in "Exercise for Men Only" written by Laura Anne Rega

"There is a disease more feared than all others. It affects men and women alike, causing every cell in the body to wither and die. It proves fatal in all cases and as yet there is no cure. That disease is called aging." This is an excerpt from Andy Troy's new book, Living Young - 32 Habits of Ageless People - an influential guide that walks you through an optimal workday from start to finish, to help you live better and longer. 

Through years of expertise as a fitness consultant and personal trainer in New York City, Andy pinpoints 32 important aspects of our lives that inevitably affect how we age ... factors char we can definitely control. 

In order to help you fully grasp each point, the fitness guru sprin­kles simple questions throughout each chap­ter to get your mind cranking. A sampling of such questions include the following: 

• Does traffic make you crazy
• Have you revised your personal ward­robe lately?
• Will you use sunscreen outside? 
• How many hours will you work? 
• Will you have a midmorning snack?
• Will you do any strength training?
• How much sleep will you get?
• Will you drink alcohol?

This guide is intended to help you develop a practical exercise routine that will not only extend the length of your life, but also help you choose a healthy diet that you can live with. Andy also weaves holistic concepts, such as medita­tion and aromatherapy into your daily routine, and explains how proper postw-e, breathing techniques, music and laughter can improve your quality of life.

The author shares his recommendations only after combining significant research and personal experiences to back each one up. The book is creatively crafted into four sections focusing on the most pivotal parts of your day: Before work, the workday, the workout and after the workout. 

The workout section is especially detailed - outlining the keys to a success­ful routine. Andy begins the section by noting the significance of including a warm-up at the beginning of every exer­cise routine in order to help acquire your best results possible. He then proceeds to establish the reasons why strength training is just as important as cardio in any workout - especially since it has added benefits to arthritis sufferers as it helps build bone mass. Steps to design a suitable strength training program are also includ­ed, as well as instructional diagrams of sample exercises for easier application. Andy proceeds to address the factors for proper cardiovascular fitness - defining proper duration, frequency, mode and intensity. 

To log your process, a weekly chart is built-in to the very last page of the book, enabling you to check off areas where you feel you have accom­plished the daily goals that Andy outlines. 

So if you are looking to revamp your day into a better, healthier lifestyle that promotes longevity, this book is for you. Andy Troy definitely did not miss a beat with this one.

This Review Originally Appeared in "Habibi" written by Andy Troy

The human body is an amazing machine. It is a complex collection of moving parts carefully designed to get us where we want to go. It consists of 206 bones and more than 600 muscles working together as one, with the whole thing made up of more than 60 percent water. At the core of this miracle of engineering are the abdominals. The abdominal muscles,

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This Review Originally Appeared in "Habibi" written by Andy Troy

The human body is an amazing machine. It is a complex collection of moving parts carefully designed to get us where we want to go. It consists of 206 bones and more than 600 muscles working together as one, with the whole thing made up of more than 60 percent water. At the core of this miracle of engineering are the abdominals. The abdominal muscles, or abs as they are often called, work with their neighboring muscle groups to hold it all together. They are the sole source of stability for the abdomen, a region of the body where no bones are present. In addition, they create or control a variety of movements that take the torso in an assortment of different directions.

While working as a consultant with Neon on the Bellydance for Body Shaping DVD series, our goal was to take key muscle groups, often targeted by the fitness world, and use bellydance movements to develop them in their natural, functional context. We wanted to create routines that were both an effective form of exercise and at the same time contained moves well known to the bellydance community. We welcomed the challenge. What do instructors say about the bellydance/abs connection? I asked Elsa Leandros, a New York-based teacher of bellydance, flamenco, and world fusion dance. "We use the abdominal muscles perhaps more than any dance style, be it ballet, modern dance, flamenco, hip-hop, jazz, Balinese, etc.," she claimed. "Upper body circles and undulations, both regular and reverse, plus all the many different hip accents such as twists and drops, all require the involvement of the abdominal muscles one way or another."

When the question was put to Jehan Kamel, she also noted the importance of training the abdominals. “The abs are critical if you want to have incredibly good undulations and body waves. You need alert abs to perform quick, hard accents and locks of the chest and the gut. This is very important for dancers to catch the rhythm and the accents. The abs are also very important, along with the back, in performing folkloric-type moves such as chest lifts and drops." She also pointed out that appearances can be deceiving. "You can be beautifully voluptuous, and even heavy, and still have toned abdominal muscles. There are large dancers who still have firm musculature underneath. One thing has nothing to do with the other."

As a personal trainer, you learn early on that when trying to effectively develop specific muscles or groups of muscles, two things are critical: first, to understand exactly how each one works, and second, to define how they relate to the planned activity. With this goal in mind, we'll now analyze the abdominals, what they are and what they do, before looking at how to develop them through bellydance.

The abdominals consist of several layers of muscle with fibers running in a number of different directions. The most superficial, or closest to the body's surface, is the rectus abdominis, which means "straight abdominal." The rectus is a narrow, flat muscle and is also the muscle most visible to us. It is the one often referred to as your "six pack." Its cube-like appearance is actually the result of three tendons which cross the rectus' vertical fibers. This muscle has several key functions, most importantly spinal flexion. Any time you bend forward from the waist, whether you're doing a crunch or just getting up off of the couch, the rectus is a prime mover for that movement. In addition, it assists in lateral flexion when starting from a neutral spinal position, and helps rotate your torso back to neutral. Your rectus, along with your other spinal flexors, is also crucial in maintaining a healthy back. In addition to offering support each time your abdominals contract, your lower-back muscles are effectively stretched.

Next we have the external obliques, muscles whose fibers angle downward diagonally and wrap around the side of your trunk. Not only are they a prime mover in pure spinal flexion, but also in both lateral flexion and rotation of your torso to the opposite side. Beneath them lie the internal obliques. They attach in almost the same place but their fibers run up instead of down to wrap around the front of your trunk. They too are a prime mover for spinal flexion as well as lateral flexion and rotation to the same side. In essence, when rotating your torso, your internal and external obliques counterbalance each other, improving stability. When both contract they compress the abdominal cavity, which also stabilizes the region.

A good way to visualize these two musdes is to picture yourself wearing a pair of pants with both front and back pockets. Now picture the angled fibers of the external obliques running across your body into the front pockets while the internal obliques do the same into the back pockets of your pants. When training the obliques there is one concern worth noting. People often labor under the misconcep­tion that by excessive resistance training of the obliques through trunk rotation (broomstick twists, nautilus machine) or lateral flexion (side bends with a dumbbell in your hand), you can specifically target the fat deposits that have developed along the sides of your waist (love handles) for reduction. This process is called spot reduction and is a physiological impossibility. You cannot target specific concentrations of body fat through a specific exercise. This is a fact that any scrupulous and competent fitness pro­fessional should make clear. The good news, however, is that all exercise will help reduce all fat deposits by creating a calorie deficit. If you take in fewer calories than you burn, your body will draw on its fat stores to meet the demand. As a result, a well-balanced routine of strength, flexibility (stretching), and endurance training (cardio) is the best path to take.

An abdominal muscles we don't often hear about is the quadratus lumborum, a square muscle that runs from the lower border of the rib cage to the upper border of the hip; yet its proper development is crucial to the health of your back. Its main function is as a prime mover in lateral flexion. When it is underdeveloped or inflexible, it can con­tribute to lower-back pain by pulling your hips out of alignment. Finally there is the transversus abdomi­nus, the deepest layer of abdominal muscle. Its horizontal fibers ring your abdomen, providing beltlike support. The weight belts often used in gyms are in essence mimicking the transversus abdominus' natural function. There are no specific movement patterns for developing it since it's not directly involved in joint motion; however, placing your body in an unstable environment such as exercising on a stability ball or, for that matter, dancing, forces this core muscle to "kick in" and sta­bilize the movement. 

There are other muscles that are not part of your abdominals but because of their relationship to them are worth men­tioning. They include:

Erector Spinae: The primary muscle involved in lower back extension, its most important role is that of stability. Good dance posture, whicl1 holds you upright against the force of gravity, is effective in developing this muscle.

Iliopsoas: These are the primary hip flexors. Most people don't need to develop them since a sedentary lifestyle often leaves them overdeveloped and tight, thereby put­ting pressure on the lower back. Stretching them, therefore, is important. This can be done through hip extension, which effec­tively stretches the opposing flexors. Any move where you forcefully extend. your leg behind your torso will be effective. Examples are a hip lift with a push towards the back, used in some traveling steps, as well as an elongated knee walk, a move used in floorwork.

Multifidus: This muscle group is a prime mover in back extension as well as rotation of the spine to the opposite side. It also serves as an important stabilizer during functional movements, making dance an effective way of developing it.

The question is how you can now take this knowledge and combine it with bellydance movements in order to effectively develop your abdominals, thereby improving your level of fitness. Let us now look at some standard moves you can use or might already be incorporating into your routine that can help get the job done.

Flexion (rectus abdominus, internal and external obliques). Some of the moves that will work here are undulations and reverse undulations, as well as the stomach flutter and the stomach roll.

Lateral Flexion (internal and external obliques, quadratus lumborum). Good choices include:

1. A folkloric-style shoulder shimmy incorporating a side tilt.
2. A front torso drop, a move often done to an ayoub rhythm. As this move gets faster it often becomes pure flexion, which will then bring the rectus into play.
3. When the dancer presents her back to the audience as she looks over her shoulder to perform a movement such as a hip lift.

Torso Rotation (internal and external obliques, erector spinae, multifidus). A common entrance involving torso rotation is a shuffle step, with the dancer twisting side to side. Other options are upper-body figure eights with a hair toss and side undulations.

It's worth noting that often in dance, as in life, your movement patterns can be quite complex, forcing many muscles to work together in different capacities to get the job done. An example would be a barrel turn, which involves the rectus for stability and the obliques for movement. Neon points out that when doing any movement involving a back tilt or a backbend, you use your abdominals for stability, because "if not, you'd col­lapse." Examples she gives are a hip circle with a torso drop and a back tilt with a shoulder shimmy or hip drop.

In conclusion, the abdominals play a significant role in many bellydance move­ments. Traditional methods of training them, such as crunches and the ab roller, are valid and should be included in any balanced fitness routine. However, if your goal is to be a better dancer, then training muscles in the way that you plan to use them is important. For those who are not serious dancers, training your abs through bellydance offers variety, which keeps your routine from becoming stale and your fit­ness gains from reaching a plateau.

This Review Originally Appeared in "Beauty Handbook"

FITNESS is a balanced lifestyle of eating properly and weight training (see “W”). Not only does staying physically fit release mood-lifting endorphins, but maintaining a fitness routine is good for your body, mind and soul. “Fitness can be defined in general terms as the ability to maintain good overall health and to perform the tasks that daily life requires of you with ease and comfort,” says Andy Troy,

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This Review Originally Appeared in "Beauty Handbook"

FITNESS is a balanced lifestyle of eating properly and weight training (see “W”). Not only does staying physically fit release mood-lifting endorphins, but maintaining a fitness routine is good for your body, mind and soul. “Fitness can be defined in general terms as the ability to maintain good overall health and to perform the tasks that daily life requires of you with ease and comfort,” says Andy Troy, CSCS, creator of The Bedroom Workout For Men. “It is important to keep in mind that people’s lives vary greatly as do the physical demands they face.” While strength training was once something reserved for athletes, today the focus has changed. “Now strength training also enables grandparents to lift their grandchildren more easily and diabetics to reduce their dependence on insulin,” says Troy. Find out what the benefits of a fitness routine are for you; talk to your doctor or visit a personal trainer for a consultation. Be sure to mention any ailments or injuries you suffer or sustained—personalizing your workout delivers the best results.

JOINTS a joint is the place in your body where bones or cartilage and bones come together. There are several types of joints which allow varying degrees of motion. Our muscles initiate movement at the joint by contracting, thereby bringing the bony segments together.

“When muscles are tight, stretching them is important in order to allow a full and normal range of motion. Keep in mind, however, that more is not always better as too much flexibility can lead to instability in the joints,” says Troy.

Strength training can help keep your joints running smoothly. It increases the size and strength of muscles, bones and connective tissue and offers stability as well increasing range of motion. “The biggest mistake we make with our joints is forcing them beyond their normal range of motion. Connective tissue like tendons and ligaments have little flexibility and are not meant to be stretched, as a small increase in length can drastically reduce force production,” says Troy. An example of this would be a sprained ankle in which ligaments have been stretched too far. “Joint pain, often from arthritis, is a major concern especially to senior citizens when it is not the exception but the rule,” says Troy. Treatments often include prescription medication or surgery. Joint pain and stiffness can also be treated through exercise, which can help preserve both muscle strength and joint mobility.

Low-impact activities such as swimming or cycling are recommended. Working your joints can also prevent osteoporosis. (See“O”)

This Review Originally Appeared in "Men's Exercise" written by Andy Troy, C.S.C.S.

Shiatsu, acupressure, Swedish, Rolfing ... whatever the style, massage has long been a part of many people's fitness and wellness routines. It has been used for over 3000 years throughout the world to medicate, relax and invigorate.

The Encyclopedia Britannica defines massage as, “The systematic and scientific manipulation of body tissues, performed with the hands, for therapeutic effect on the nervous and muscular systems and on systemic circulation.” While there are likely as many styles of massage as there are practitioners,

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This Review Originally Appeared in "Men's Exercise" written by Andy Troy, C.S.C.S.

Shiatsu, acupressure, Swedish, Rolfing ... whatever the style, massage has long been a part of many people's fitness and wellness routines. It has been used for over 3000 years throughout the world to medicate, relax and invigorate.

The Encyclopedia Britannica defines massage as, “The systematic and scientific manipulation of body tissues, performed with the hands, for therapeutic effect on the nervous and muscular systems and on systemic circulation.” While there are likely as many styles of massage as there are practitioners, it's worth taking a look at the major players in order to get a broader understanding of the subject.

Acupressure. Developed in China, this style of massage can correctly be described as acupuncture without the needles. Pressure is applied to points in the body called meridians to alleviate blockages that allow toxins to build up, thereby restoring homeostasis (balance).

Shiatsu. Literally translated as finger pressure, Shiatsu is similar in many ways to acupressure. Developed in Japan, it uses pressure from the fingers to rebalance the body's energy, thereby improving the body's Chi (lifeforce).

Anma. A Japanese word, it literally translates into “massage.” Many believe that Shiatsu sprung from one of Anma's several distinctly different techniques.

Swedish. This is the classic Western style of massage. Its development is generally attributed to the Swedish doctor Per Henrik Ling. Its primary goal is to increase the blood's oxygen flow and release toxins trapped in the muscles. To this end, pressure is applied against the muscles in the same direction as the flow of blood returning to the heart.

Deep tissue. This style is similar in many ways to Swedish massage, but using pressure that is often far more intense. Its goal is to reach deeper layers of muscle than can be reached by traditional massage and, once there, to break up scar tissue that may have formed (thus restoring normal muscular function).

Sports massage. This is a blend of several other styles that has become increasingly popular. It is used before and after activity to improve performance and prevent injury.

Rolfing. Named for Dr. Ida P. Rolf, this system of soft tissue manipulation was developed over 50 years ago. Its proponents claim that it enhances neurological functioning, thereby facilitating more efficient use of one's muscles. Treatment, usually consisting of 10 one-hour sessions, attempts to loosen the connective tissue, thereby allowing muscles to move more freely.

Like many things in our media-frenzied society, the success of today's masseuse has a lot to do with marketing. According to Mauro Hernandez, a New York State-licensed massage therapist, the difference between working in a medical office setting (as he does) or in a spa setting (as many do) is significant. "In a spa setting, people go for the ambiance and just to feel good and relax," he explains. "This is compared to working at a chiropractor's office where people go because they really need to deal with certain back or neck issues. Also, in a chiropractor's office I'm able to build a rapport with my clients and work with them to deal with their health issues - unlike a spa, where sometimes your really don't even talk to your therapist for more than two minutes."

Today, this ancient art is dealing with the complications of Western societ throuhg licensing requirements that vary state to state. New York and Nebraska's 1000 hours of training are perhaps the most stringent, while California's are arguably the most lax. Liability insurance is also required in many states, as are credits in continuing education. A national certification exam now exists and is also a requirement in many states.

Practitioners are often members of organizations like the American Massage Therapy Association (AMTA) which boasts some 52,000 members in 27 countries. Founded in 1943, the AMTA's stated goal is to advance the art, science and practice of massage therapy.

Today's athlete has come to value the benefits of massage, with many gyms and sports franchises having a massage therapist on staff. It has been proven helpful not only in relieving pain and soreness resulting from physical activity, but also in improving circulation and range of motion. This, in turn, helps prevent injury and prepares athletes to perform maximally. It also helps speed recovery from delayed-onset muscle soreness, as well as injury. In addition, massage is a valuable tool in reducing stress, thereby allowing athletes to focus better. On the scientific front, recent studies have provided evidence that massage positively alters the body biochemically, decreasing levels of substances that are detrimental to achieving peak performance.

In closing, it is safe to say that massage – while not a cure-all – does indeed have value. If you're an athlete, weight lifter or even weekend warrior, it may help you perform better. If a higher quality of life is your goal, consider including it. In either case, it definitely shouldn't be ignored.

This Article Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

THERE IS A DISEASE MORE FEARED THAN  ALL OTHERS. IT AFFECTS MEN AND WOMEN ALIKE, CAUSING EVERY CELL IN THE BODY TO WITHER AND DIE.  IT PROVES FATAL IN ALL CASES AND, AS YET, THERE IS NO CURE. THAT DISEASE IS CALLED AGING. YOUTH MAY BE FLEETING, BUT SOMETHING WE WANT TO PRESERVE. IN SPITE OF THIS OUR LIVES OFTEN LEAD US DOWN A 

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This Article Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

THERE IS A DISEASE MORE FEARED THAN  ALL OTHERS. IT AFFECTS MEN AND WOMEN ALIKE, CAUSING EVERY CELL IN THE BODY TO WITHER AND DIE.  IT PROVES FATAL IN ALL CASES AND, AS YET, THERE IS NO CURE. THAT DISEASE IS CALLED AGING. YOUTH MAY BE FLEETING, BUT SOMETHING WE WANT TO PRESERVE. IN SPITE OF THIS OUR LIVES OFTEN LEAD US DOWN A  VERY DIFFERENT PATH. WE EAT THE WRONG THINGS, DRINK AND SMOKE, EXERCISE FAR TOO LITTLE AND GET WAY TOO MUCH SUN. AS BADLY AS WE WANT TO STAY YOUNG, WE SEEM TO DO EVERYTHING IN OUR POWER TO CUT IT SHORT. THIS IS ONE OF MODERN AMERICA’S GREATEST PARADOXES.

In this article, we're going to look at 20 things that we can control regarding how well we age. Using yesterday as your guide, read the following 20 questions and answer them honestly. It might be an eye-opening experience that leads to seeing a younger, healthier you.

Below is a hypothetical day based on a 9-5 workday with a 45-minute commute. 7 a.m.

7 a.m. Did you meditate? Those in the fitness world learn to weigh risk versus benefit when creating an exercise routine. Few things I've found in life have as positive an upside/downside ratio as meditation. A study done by the Medical College of Georgia found that meditation can help you maintain a healthy heart. In addition, the National Institutes of Health now recommends it as part of the first line of treatment for high blood pressure. It has been used for thousands of years to treat chronic pain, drug addiction and possibly the biggest killer – stress itself. Unless you do it on the subway traveling through a bad part of town, there is no negative.

But what is meditation? Patricia Monaghan, author of Meditation, The Complete Guide, defines it as "Activities (or lack of activities!) that center the person in the moment, that free the mind from the continual rant of the inner dialogue, and that promote (although often rather slowly) a more peaceful and serene approach to life.”

So how does one learn to meditate? If you're in a position to take a course like transcendental meditation, great. If not, here are some simple instructions: Close your eyes and sit quietly for about 30 seconds. Next, begin thinking a word that has as few associations as possible. Many people choose the number one, but anything will work. Let the word pass through your mind for the next 15-20 minutes. Next, stop thinking the mantra and sit quietly for a minute or two before slowly opening your eyes. While there are other methods to employ for meditation, the one I described is simple and has shown great results.

7:20 a.m. How much water did you drink? Our bodies are composed of over 50 percent water, and as little as a 1-2 percent loss of your bodyweight can sap your energy and make you tired. So how much water should you drink? Well, we lose about 2.5 liters every day through urination, sweating, etc. Since most of us get about 20 percent of that back in the food we eat, drinking two liters a day should replenish lost fluids.

Remember that physical activity, heat, and humidity increase your need for fluids, as do some medications and health conditions. No upper limits have been set for water consumption, so too much (fraternity hazing and the Spanish Inquisition aside) is rarely a problem.

7:45 a.m. Did you eat breakfast? This meal is the one most often skipped, but also the most important. Your body can only store glycogen (the storage form of carbohydrates) for about 12 hours. After that it starts breaking down muscle and using it for fuel. One good breakfast suggestion is a bowl of whole grain cereal (like Kashi GOLEAN) with a handful of fresh blueberries and a little one percent milk.

7:45 a.m. Did you take a multivitamin? This is good low-calorie nutrition; taken with a balanced breakfast, it will start your day off right. A word of caution: When it comes to vitamins, more is not better. In high quantities, fat-soluble vitamins (A, D, E and K) can be toxic. It is often thought that water-soluble vitamins can't be overdone since the excess is excreted in the urine. But if your body gets accustomed to an extremely elevated level of a water-soluble vitamin and the dosage is suddenly cut to a level more in line with the RDA, symptoms of deficiency can show up. This has been known to happen with vitamin C and can lead to an illness called rebound scurvy.

8:05 a.m. Did you use sunscreen? “Sunscreen helps prevent all those things that people worry about when they grow older, such as wrinkles, brown spots and 'loose skin." says Dr.York dermatologist. "It's good preventive medicine." And when combined with a moisturizer in products like NeoStrata, it provides additional benefit.

8:10 a.m. Did you start your day with music? I once dated a woman who made a point of listening to one of her favorite songs every day, just before leaving the house. That was 20 years ago, but it's a simple, logical idea that stuck with me. According to a Penn State study, whatever type of music you choose to listen to will improve your mood. In another study at Michigan and Florida involving 130 retirees, most claimed that taking keyboard lessons greatly diminished feelings of anxiety, depression and loneliness. Improving your mood reduces stress and thereby reduces illness. Talk about being proactive!

On the reactive front, music is being used by an ever-increasing number of hospitals to help patients cope with the trauma of surgery. In an article published by WebMD in November 2000, musician Kate Richards dealt with her childhood fear of surgery by listening to music immediately before and after the operation. She described her recovery room experience as follows: “I somehow felt my nerves were being massaged."

8:15 a.m. Did you pet the dog? Numerous studies have shown that pets reduce stress levels, leading to a longer, healthier life. In a University of Pennsylvania study, researchers reported that, “Quietly watching fish swimming in a home aquarium eases stress, and may offer a means of treating high blood pressure." In another study done by Karen Allen, Ph.D., of the State University of New York-Buffalo, it was discovered that heart attack survival rates were higher for pet owners. Keep that in mind when you head for work, and remem­ber to pet the dog. As for the fish ... maybe just wave. 

8:25 a.m. How did you breathe? Breathing is taken for granted by pretty much everyone, but how you breathe has a lot to do with how well and long you live. Proper breathing should come from your abdomen - not your chest. When you inhale, your stomach should extend. As you exhale it should move back towards your spine. So while on your trip to work, take a few minutes and focus on your breathing. 

10 a.m. Did you have a mid-morning snack? Eat a little some­thing to keep those metabolic fires burning. Growing up, I always heard how bad it was to snack between meals. We now know that whether it's good or bad depends on what that snack is and how much of it we eat. Since five smaller meals are recommended by many in the health and fitness community, a healthful snack can be a positive thing. Good choices include lowfat yogurt with some fresh fruit added or a half-cup of walnuts (which have been shown to raise your level of HDL, thereby fighting heart disease). 

Noon. What did you have for lunch? If you're brown bagging it, some good choices include brown rice and beans or pasta and broccoli (both combinations provide complete proteins). When eating out, Subway offers some good options. I like several of their heroes on honey oat bread. Make sure to get the full array of veg­etables (tomatoes, peppers, olives, etc.}. I also like their grilled chicken and baby spinach salad. 

3-5:30 p.m. Did you meditate again? It's recommended that you meditate twice a day. In some ways the second time is even more important. This break in the action allows your body to recharge. If you can find a quiet place in the late afternoon, do it then. If you take mass transit home, the ride is an excellent time for session number two. 

5:45 p.m. Did you stretch? Your workday is done and it's time to hit the gym. After a 5-10 minute warm-up, it's time to stretch. Here are some general guidelines: 

1. Hit all muscle groups you plan to work on;
2. Focus on those muscles that are especially tight, inhibiting normal range of motion;
3. Hold all stretches for a minimum of 15-20 seconds; 
4. Do not bounce. 

Flexibility training is important for improving performance and avoiding injury. But it is also important to remember that more is nut necessarily better. Athletes like mania! artists and gymnasts, who need tremendous flexibility to perform, often suffer from joint instability later in life when they reduce their strength training; the resulting lack of muscular strength can no longer support their joint's hypermobility. 

5:55 p.m. What about strength training? When I was a teenag­er, strength training was limited mostly to athletes and guys who wanted to impress the gals with their bulging biceps. Today the negative myths that once surrounded it have fallen by the wayside and have been replaced with reams of scientific evidence showing that regular strength training helps everyone. A recent study done at Tufts University showed that strength training benefits arthritis sufferers. I have had numerous female clients with early onset osteoporosis referred to me. The reason for this is because resistance training builds bone mass. 

The first decision you need to make is whether to work your entire body in one day (full body workout) or split it up (split rou­tine). Some who are really committed and can work out six times a week will work their legs alone twice a week. 

6:55 p.m. Did you do cardio? The fact that good cardiovascu­lar fitness improves both the length and quality of your life is no longer news. According to a study of 45,000 men done by the Harvard University School of Public Health, those who ran for at least an hour each week reduced their risk of death from heart dis­ease by 42 percent. There are many factors to consider when decid­ing on an endurance training program, but the minimum recom­mendations for cardio are 20 minutes 3-5 times a week. 

7:15 p.m. What was your second snack? After your workout is a good time for snack number two. Something with a high­glycemic index is recommended to help resynthisize glycogen back into your muscles. Good choices include a box of raisins or a baked potato (hold the butter and salt).

8 p.m. What did you have for dinner? While far too many of us skip breakfast, we usually work in dinner, often in the company of someone who raises the heart rate - therefore burning off a few calories in the process! This is also the meal where many of us poi­son ourselves with tons of salt, fat, cholesterol and other goodies that may well cut our dinner-eating future short. Try to get a sen­sible balance of nutrients here and keep portion sizes reasonable. Several times a week I eat at a restaurant near my gym that offers a salmon steak over brown rice with some grilled asparagus and a side salad. While you may not always be that vigilant, try not to live on Big Macs and fries, either.

8 p.m. Did you drink alcohol and, if so, how much? This one is tricky, since it can be a plus or a big minus depending on the type and quantity. It has been accepted bv the medical communitY that 1-2 drinks a-day has health benefits: the best choice being red wine. Caution: More than two is a negative - possibly a big one.

9:30 p.m. Did you have a cup of green tea? There is growing evidence that green tea can help prevent a number of health problems, including cancer. In a study done at UCLA and reported in the Feb. 15 issue of Clinical Cancer Research, green tea was found to target cancer cells ,vithout harming healthy tissue. According to Jian Yu Rao, ivLD., "In effect, the green tea extract may keep the cancer cells confined and localized, where they are easier to treat and the prognosis is better." Based on these and other findings, it seems safe to say that a cup or two a day is not a bad beverage of choice. 

11 p.m. Did you have sex? As the cre­ator of The Bedroom Workout For Men DVD, I'm in my element here. Sex (assum­ing it's safe) is as healthy an activity as it is an enjoyable one. Ir relieves stress, burns calories and gives many muscle groups in your body a workout. I also find that a spirited bout helps me sleep, thereby preparing me for our final component: 

Midnight. How much sleep did you get? Here, too, more isn't necessarily better. Studies have shown that people who sleep too little live shorter lives. These reports show the same for those who sleep too much. In general, it's safe to say that 7-8 hours a night is a good choice. This allows your body time to adequately repair itself 

Like exercise, however, there are more variables to consider than just duration. Quality of sleep is just as important and is affected by many factors, including a com­fortable mattress and not eating or con­suming alcohol, caffeine or nicotine for at least an hour or nvo before bed. 

The above day is just a guideline, as peo­ple's schedules vary widely. Some work across the street from the gym and nvo blocks from home, while others have an over-hour commute. Still, the concepts here are valid and, if followed, might improve the length and quality of your life. Try incorporating some of them into your daily routine.

This Review Originally Appeared in "Men's Exercise" written by William Moran

Sex may not be as physically demanding an activity as, say, running a marathon, but you'd be remiss to discount the importance of fitness in the bedroom. For one thing, you don't want to risk breaking something or dropping dead of a heart attack in the middle of the act, For another, if you're not currently intimate with someone, you'll have much easier time rectifying this if you don't look like Jabba the Hutt.

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This Review Originally Appeared in "Men's Exercise" written by William Moran

Sex may not be as physically demanding an activity as, say, running a marathon, but you'd be remiss to discount the importance of fitness in the bedroom. For one thing, you don't want to risk breaking something or dropping dead of a heart attack in the middle of the act, For another, if you're not currently intimate with someone, you'll have much easier time rectifying this if you don't look like Jabba the Hutt.

Fair enough, you agree, but let's say you haven't set foot in the gym since the first President Bush was in office. What to do? Well, adopting an old fitness program would certainly be a step in the right direction, but why not go for a more personalized approach? If your sole reason for getting in shape is to have better sex, we've got the DVD for you.

The Bedroom Workout for Men: Better Sex Through Excercise is an Innovative fitness program that combines flexibility, strength, and endurance training - all geared specifically to the unique demands sex places on your man's body. The DVD is the brainchild of New York city-based personal trainer Andy Troy, C.S.C.S. Certified by the NSCA, NASM and ACE, Troy is a contributor to the running times guide to breakthrough running ( human kinetics) and a consultant to a number of video fitness programs. In the bedroom workout for men, he treats sex like any other athletic goal, mapping out a no-nonsense game plan designed to help the viewer win.

Lest you think this is something better suited the adult section of your video store oh, nothing could be further from the truth. The bedroom workout for men is a serious program grounded in researching Fitness expertise, and presented in a discreet and spirit way. Sure, you might feel uncomfortable leaving the case out for Grandma to fine, but the DVD itself contains no nudity or explicit material whatsoever. Like any exercise video, it's aimed at the mainstream consumer fitness and health-enhancing products.

And for the average Joe, the program certainly delivers. It offers exercises that can be done without special equipment, at home or while traveling, plus a fool engine program of strength training and cardio to ensure all resistance exercises are performed with the proper Cadence, and on-screen progress bar accompanies each set of reps in real-time - showing the positive, negative and isometric phases of movement. Each phase is prompted with a unique audio tone.

As Troy himself says, “few things are as important to the modern man at sex. Men are constantly bombarded with Spam and advertising saturated with unrealistic promises to turn them into a sex machine overnight through drugs, surgery and all sorts of sexual Secrets. Meanwhile, the most crucial prerequisite to high masculine potency and self-confidence solid physical conditioning is being neglected.” But after giving The Bedroom Workout for Men a viewing, you won't have to worry about that anymore.

Editor's Note: The Bedroom Workout for Men: Better Sex Through Excercise DVD is available for sale online at Amazon.com, in addition to Bedroomworkout.com