Energy Express by Marilynn Preston

When it comes to living a healthier, happier lifestyle, it's a step-by-step kinda thing. Sometimes it's even two steps forward, one step back. That's OK. You're never too old, too fleshy or too lazy to eat the Breakfast of Champions. Every darn day is a new opportunity to ignore slippage and start all over again, eating smarter, exercising more, stressing less because finally you decided to take matters of health and wellness into your own hands.

My two hands applaud you and offer up the following fitness tips for your continuing education:

WHEN IN TRAFFIC, SQUEEZE.

Body awareness is a marvelous thing. Take your butt, for instance. If you let nature take her course, over time, one day, you will notice it sagging, as in, your tail is dragging. Here's what you need to know: It doesn't have to be that way. You can stay strong and flexible well into your senior years — maybe beyond! — if you decide to make the effort. Butt muscles, for instance, are made for squeezing, and the more you engage them, the longer they appear perky. Bottom line? Next time you're in traffic waiting for the light to change, or idling at your computer as it takes a few moments to load, use that time to build a stronger, firmer butt and draw energy to your core. Work those glutes! The maximus, the minimus and the medius! Shift your attention to the base of your spine, and squeeze your glutes as though you were pushing a golden light up your spine, and all the way out the crown of your head. Hold that squeeze and that energizing visualization for a count of 10. Relax and repeat, whenever you can, for the rest of your life.

NEW SLANT ON THE TREADMILL GAME.

Walking or running on a strong, steady treadmill is one of the most popular ways to exercise. And to get the most out of your cardio time, I invite you to venture out of your comfort zone and crank up the grade. Walking up a 10-percent grade will burn 75 percent more calories than walking on a flat surface. Walking uphill also makes your muscles work harder and gets your pulse up more quickly. But hear this: Do not torture yourself or elevate to the point of pain. Feeling "out of breath" for too long is counterproductive, so vary the challenge.

Move the grade up, and allow yourself to breathe hard for a minute or two; then ease it down when it's time to recover. It's called interval training — alternating hard and easy moments in a workout — and it's a very useful and efficient way to develop your fitness.

IN WEIGHT TRAINING, SLOW AND STEADY IS BEST.

Lifting weights is a great way to build strength, protect joints and — be patient because this takes some time — reshape your body. But lifting weights in a herky-jerky way, out of alignment and out of control, is a bad habit that can lead to trouble. What's a better way? Lift with awareness, in control, using your muscle power, not your momentum. Don't tense your muscles to be strong. Just the opposite: Relax, and let the energy flow. Experiment with a s-l-o-w count, four counts up, four counts down, and slow it down gradually to eight or 10 counts, up and down. And focus, focus, focus; bring your mental power into play. You'll be amazed how quickly your muscles will tire just by slowing the pace and adding concentration. When you get to the top of a biceps curl, for instance, give a little squeeze, and watch your bicep salute you back. And don't forget to breathe! Your breath is your best friend when it comes to heavy lifting. Exhale with great enthusiasm as you lift up the weight (Exhale with Exertion). On your inhale, open your lungs, top and bottom, and feel your heart lift. Exhale right into the muscle, joint or body part you're working with, visually and mentally. It sounds abstract because it is abstract, but there's no doubt the mind and body are energetically connected. Practice this — when you lift, when you stretch — and you'll ease tightness and increase your range of motion. You'll also experience the mind-body connection for yourself. Priceless.

ENERGY EXPRESS-O! HUMOR HELPS ALWAYS

"I really don't think I need buns of steel. I'd be happy with buns of cinnamon." — Ellen DeGeneres

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She has a website, http://marilynnpreston.com and welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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