By Jamie Yu

A lot of our jobs these days involve sitting at a desk, glaring at a computer screen sometimes up to 8 hour a day and beyond. The result of this over a long period of time can create tension and stiffness in our backs, wrists, neck, and legs which can only be detrimental to our overall health and wellbeing not to mention cause a decrease in productivity in the work place. As I have mentioned in another article, some of us even find our lives far to hectic to even exercise outside of work.

Here are couple of simple stretches/exercises you can do whilst seated at your desk that should bring some welcome relief:

• Shoulder Rolls: This exercise is helpful for those that sit in any one position for any considerable length of time as part our work. It’s fantastic for stress in the muscles of your back, and can also help relieve tension in the area where the trapezius is located.
  
  Sitting upright, breathe in as you lift your right shoulder to your ear. Then exhale as you slowly roll your shoulder around and back, dropping it away from your ear. Do 3 revolutions on the right side before alternating to the left shoulder.
  

By Jamie Yu

The majority of us are fully aware how detrimental over-training when exercising can be to us in body and in mind. The lack of recovery ,on top of the excessive physical stress we apply from us either lifting weights and/or engaging in cardiovascular activities, is the main cause we think of for hitting that ‘wall’ and in some cases actually regress in our progress to reaching that peak of physical excellence.

The usual suspect symptoms, to name but a few one might look for, would be : d

• Reduced strength and stamina
• Decreased appetite
• Chronic fatigue
• Lack of motivation and focus
• Insomnia
• Increased blood pressure and resting pulse rate

But current studies have shown that elements outside our training are also connected with the main causes of overtraining.

When designer Marc Jacobs began his second stint in rehab last March, he knew exactly what people were thinking. Drugs and alcohol would always be a vice for the outspoken creative. But this time around, something was different. Jacobs says he simply traded one vice for another, but so far, the change seems to be a good one. He’s become an addict – a gym addict!

Over a year ago, Jacobs sought medical help for digestion problems. None of the standard medicines helped – in fact, the side effects actually made him sicker. So he decided to go along with his nutritionist’s recommendations. Lindsey Duncan immediately put Jacobs on a plan consisting of frequent, small meals packed with natural foods such as mangosteen, goji, noni, and acai berries. She also recommended an exercise program that has developed into a full-scale addiction for Jacobs.

He now works out at the gym for up to three hours each day, putting his 44-year-old body into a youthful, vibrant state. As the Creative Director of Louis Vuitton and helmer of his personal Marc Jacobs line, he’s at the top of his career and his body.

By Bonnie Pfiester

Someone recently asked my opinion on power-walking with a pet. Although I don’t personally recommend pets for workout partners, I feel the same way about partnering up with anyone who could slow down your intensity or distract you.

My suggestion would be to completely separate walking your pet and exercising your body. Walking a pet is great for daily activity, but not for fat-burning cardiovascular exercise. Many people would consider their morning walk exercise. However, most people don’t get their heart rate high enough for it to actually be considered exercise.

Your exercise regimen should be very purposeful, with as little distractions as possible. For a fat-burning workout, it is important to keep your heart rate up and keep it steady. Your pace must be set by you, not your pet. Exercising with a pet only works if your pet is a well-trained and experienced fitness partner.

Are you one of the Mac addicts who’s obsessed with your new iPhone? Do you constantly whip it out, glad to keep track your e-mail, schedule, and multimedia files all at once? Well, there’s even more good news: did you know that you can also use it to help you track your diet and exercise choices – for free?

The new “CalorieMinder” application, from developer Mark Dionne’s new company, offers a free system that tracks your calories, exercise, and generates detailed reports on your lifestyle choices. You can add this app with one simple touch to your iPhone or iPod touch by visiting the CalorieMinder website. CalorieMinder is currently signing up Beta testers who will receive a free one-year upgrade to the premium CalorieMinder service once it becomes available. The standard CalorieMinder will still be free.

Sweet, petite Jennifer Love Hewitt has always been a media darling. But on a romantic getaway in Hawaii during the fall of 2007, that all changed. On the same trip that her fiancé, Ross McCall, proposed, paparazzi snapped pictures showing Love and a bulging waistline and cellulite peeking out from her two piece. Editors could hardly contain their glee as they dreamt up smug headlines such as “We know what you ate last summer.” Love fought back with some harsh words about the snap-happy paparazzi industry and the ever-invasive scrutiny of women’s bodies.

Most people forgot about the whole debacle within a week or two, but a few months later, Love re-emerged – looking fly. US Weekly reports that Hewitt lost 18 pounds in 10 weeks – reflecting a healthy weight loss plan of 1-2 pounds per week. She swears it wasn’t the paps or unflattering photos that prompted the sudden slim down; just leading a more active lifestyle and making healthier choices contributed to her weight loss.

New dad Matthew McConaughey's not letting late-night feedings disrupt his fitness regimen. Despite taking care of his model baby mama, Camila Alves, and newborn Levi, McConaughey's been spotted out and about in his fitness favorite – a weighted vest.

The skilled surfer keeps his chiseled body in rock solid form through frequent trips to the beach and jogs in L.A. As he runs, he wears a weighted vest, a longtime favorite of college, as well as professional, athletes. More recently, people who want to maximize their workouts, or walkers who crave a deeper calorie-burning payoff, have turned to vests such as the V-max, too.

Weighted vests offer a major challenge when doing resistance work such as squats, pull-ups, and lunges.

What does it take to be an Olympic champion? In fact, what does it take to be the most winning Olympic athlete in history? For Michael Phelps, it takes long, grueling workouts and an obscene amount of calories.

The big-footed kid from Baltimore captivated America and the world as he quickly swam to the top of the marquee in Beijing 2008. His record amount of eight gold medals in a single Games gave him the title of most Olympic gold medals – fourteen in all – as well as most medals won during one Olympics.

An unlikely hero, Phelps grew up as a fidgety youngster who had trouble concentrating, problems at school, and was constantly picked on by his peers. Diagnosed with ADHD, he was medicated for a while, but ultimately, it was his intense swimming routine that helped him cope with his learning disability. By middle school, Phelps was off drugs and turned to his swimming schedule to keep him grounded.

By Bonnie Pfiester

As many of you probably know, Apple released the highly anticipated iPhone 3G on July 11th. Being a gadget fanatic myself, I was one of those excited customers dying to get my hands on one. Though I wait for my new 3G to come in, I still get to enjoy all the wonderful perks that came with the new iPhone 2.0 software update released upon the 3G’s arrival. With this update came many new features and applications.

The new iPhone software not only offers better email management, maps and customization, the new applications are taking the whole mobile phone experience to an entirely new level.

You see, iPhone offers a new “applications section” where you can pick and choose easy to use programs. From the long list of “apps”, as they call it, you can choose from a large variety of programs that help you get the latest sports scores, find the nearest gas station, or even calculate a tip when dining out.

To see real results, you need to be in the right mindset. But how do you know if you’re there yet? And if you aren’t there, how can you get there?

Industry experts have used a simple, one-stop tool for years to help clients lead healthier lives. The Weight Loss Readiness Test gauges how mentally prepared you are to start a program that will change your life. With indexes on motivation, expectations, confidence, hunger and eating cues, binge eating and purging, and emotional eating, the assessment aims to pinpoint your challenge areas and determine if you are ready to start a new diet and exercise program.

Critics may oppose the idea that a person should continue on with unhealthy lifestyle habits until he or she is ‘ready’ to diet, asserting that any diet is better than no diet at all. However, what we know about weight loss is that gradual changes are far more beneficial than a binary mentality – either you’re dieting or you’re not. Instead of yo-yoing between committing to and cheating on a strict diet, it’s better to implement small, permanent changes – for example, giving up all soda or cutting back on refined sugars.

By Bonnie Pfiester

I often cringe when I read fitness articles. Although many articles have a little truth in them, since many writers are not in the fitness industry, some articles can mislead readers rather than help them.

Magazines like to use catchy phrases and flashy titles to grab a consumer’s attention. Although most of us would realize that titles like “10-minute abs” or “lose your belly in 3 weeks” are unrealistic, there are still many people who believe the nonsense. No wonder people lose hope so fast – almost every article in every magazine promises fast results with little effort.

Even with as many controversial articles as I have read, none have been as disturbing as a recent article my mom passed along to me this past week. The opening statement printed in oversized text said “if you belong to a gym, it’s likely that most of what you are doing there is nearly useless – and might be ruining your chances of getting fit”. If that was the case, I’d pack up shop today.

As you know from that time you waited a half hour for the elliptical, or got into a staring contest over a machine, the gym is a public space with limited resources. Even members of the biggest and most comprehensive gyms have issues. Do your part by following the athletic code of conduct – written and unwritten – and ignoring the jerks who don’t.

The LA times recently ran an expose on something that’s simply a fact of life for many outdoor exercisers: poor air quality. We’re currently in the midst of “smog season,” which runs from May 1 to October 1. The combination of heat, sun, air pollution, and smoke may cause lung irritation and shortness of breath even in the healthiest of athletes.

Remember those “Presidential Physical Fitness” certificates they gave out in grade school, and the battery of tests that preceded them? Images of the dreaded Flex Box and frustrating Shuttle Run come to mind. Well, the President’s Council on Physical Fitness is releasing a new test aimed at those of us who are older than high school age. People who are over 18 years of age and have no serious health problems can be tested on aerobic fitness, muscular strength, and flexibility. Hoping for another certificate to add to your collection?

Improve your sex life with increased blood flow, agility, and vitality! Here are some tips that will enable you to have better sex:

1. Be fit – It seems so simple, but it’s imperative for a healthy sex life. Get on top of any existing conditions you may have, like high cholesterol or diabetes. Be sure that your prescriptions don’t have any sexual side effects. Eat a diet that’s low in fat and try to get at least 30 minutes of exercise each day. Finally, ensure that you’re getting enough rest. These are easy ways to prime your body to be in peak shape.