From a practical standpoint, this can mean beating the pain and discomfort of
symptoms associated with the cancer and the treatments. For some, it may mean as
little as being able to shave and shower without help, or it could be taking a short
walk outside with the grandchildren when they visit. The ability to sit up and hug a
loved one, carry on a cogent conversation with a friend over sports or politics, or get
to the bathroom without calling for help is reason for hope and a reason to smile.

Daily Exercise Provides Increased Quality of Life for Cancer Patients and Survivors.

Being able to function in the ways most important to the individual patient is aided
by the incorporation of a physical fitness routine into the treatment and follow-up.
Though already physically fit patients, and generally those beginning exercise earlier
will gain the most benefit, all patients and survivors can benefit physiologically and
psychologically from the use of an appropriate exercise regimen.

Studies thus far have primarily targeted breast cancer patients and cardiovascular
training, as shown in this review appearing in the Journal of Clinical Oncology.
Though scant evidence exists for other forms of cancer and other types of
exercise, leading oncologists have concluded that physical activity is strongly
linked to improved quality of life.

What Types of Exercise Are Appropriate?

No two patients or treatment protocols are the same, which means finding a
personal trainer is key to designing a safe exercise plan. For some of the weakest
patients, such as those with later-stage mesothelioma or other terminal prognosis,
active or passive range of motion exercises may be best. According to the American
Cancer Society, these can counter common symptoms, like stiff joints, bedsores
and declining cognition. A daily walk and taking an active role in personal hygiene
can help with relieving fatigue and preventing constipation.

Healthier patients can benefit from cardiovascular workouts, such as water aerobics,
as well as resistance training to prevent loss of bone density and muscle atrophy.
Besides helping to counter the common symptoms of treatment, this physical
exertion can lower the risk of recurrence for survivors. The most important goal is to

find a personal trainer with the expertise to create a safe workout plan for your particular needs.

Individual Exercise Routines for Cancer Patients and Survivors
By Jackie Clark

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Warm up: 2 mile jog/run on 1.5-3.0% incline (beginners can modify)

Sexy Abs of Steel Workout Routine:

- Plank, bend with a twist set (15 on each side)
- ab hold/ L sit/or pike/ at least 30 seconds or to failure (advanced with rings or bar hang)
- flutter kicks 40 2 counts (beginner 20-30)
- the hundred (100 pulses)
- repeat 3 times (videos below)

How are those abs? …Post your results!

httpvp://www.youtube.com/view_play_list?p=0D1C7300B9AF7550

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Let’s focus on endurance training and start adding a running workout to your routine if you haven’t already.

Warm up: 20 push ups, 20 Jumping jacks, 20 walking lunges do this 3 times

Endurance Workout Routine:

-  This workout is great for runners; outside or on the treadmill. If you can’t run, use the same routine on an elliptical or bike and bring the intensity!

- Warm Up to intensity; 5-7 minutes
- Increase speed from warm up slightly; 5-7 minutes
- Increase speed and incline or resistance; 5-7 minutes (this should take you to your max!)
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Increase speed again and incline/resistance to 1-2%; 5-7 minutes
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Decrease speed and cool down; 5-7 minutes

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In today’s arm workout routine, we are working antagonist (opposing muscle groups) in ‘supersets’ which provides a couple of different benefits. First, more work is done in less time and second, muscle groups recuperate faster when their opposing group is worked.  Perform the two superset exercises in a row with next to no rest in between.

Summer Tank Top Arm Workout Routine:

SUPERSET #1: Warm up

- Dumbbell Curls 3 sets of 8-10 reps with
- Lying Dumbbell Triceps Extensions 3 sets of 8-10 reps

SUPERSET #2:

- Low-Cable Curls 3 sets of 8-12 reps with
- Tricep Push downs 3 sets of 8-12 reps

SUPERSET #3:

- Dumbbell Hammer Curls 3 sets of 10-12 with
- Flat Bench Dumbbell Presses 3 sets of 10-12 (place dumbells together and keep them pressed together as you press them up)

SUPERSET #4:

- Preacher Curls 3 sets of 12-15 (see next to last last video of Candace below)
- Bench dips x 20

Thanks Candace for a great workout! How did you do? Post your results below… Have a question? Chat with Candace directly on Facebook and Twitter!

httpvp://www.youtube.com/view_play_list?p=7B982075291C0E62

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After a great cardio or weight workout, these ab exercises challenge your balance, stability and overall coordination, making it a great workout for sexy strong abs.

Take your time and use a wall for balance if you feel unstable.

Stability Exercise Ball Workout Routine:

- 20 Full body tuck

- 20 Side crunches in side plank (10 on each side)

- 20 Ball crunches

- 20 Knee to elbow crunch (10 on each side)

- Complete the ab routine 4 times!

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I want to share with you Lisa’s favorite customized workout last week. It’s a great full body routine consisting of unique exercises utilizing a variety of exercise equipment. Lisa is 46 years old and is an intermediate exerciser who has been working out consistently for over 5 years. Her initial goal was to lose weight then build muscle mass and improve her overall health – she achieved those successes by consistently working out, using the proper form, weight and exercise intensity. Today her goal is too simply to maintain her overall health and fitness level.

Tanya’s Full Body Workout Routine targets Legs, Chest, Back, Shoulders, Biceps and Triceps:

- Leg Lifts standing on Bosu: stand with left foot centered on the round side of Bosu, right foot forward with heel touching the Bosu for balance, keep left knee soft (hold support if necessary) After 10-15 reps switch feet.

- 90 degree Chest Press with dumb bells: Lie on your back (on a mat or a bench) with legs in the air and knees bent at 90 degree. Hold dumb bells with an overhand grip and palms facing away, extend the arms up over chest and repeat.

- Bent over Row with tube or band: stand with feet hip distance a part and tube secured under feet, knees slightly bent, abs tight and upper body bent to 45-90 degrees with a straight back. Hold tube or band handles with palms facing each other, exhale and pull tube or band handles up and back using the back muscles.

- Upright Row with Tube or band (or Sumo High Pulls): again stand with feet hip distance a part and tube secured under feet, knees soft and abs tight. Keep palms facing in and close to the body, lift up the band and raise the elbows high above the shoulders and repeat.

- Kneeling Hammer Curl on Bosu: kneeling on the round side of the Bosu, keep back straight, abs tight and chest lifted. Holding dumb bells on each side, keep the palms facing in, elbows in and hammer curl up then repeat.

- One arm Tricep Extensions (or Skull crushers): Lie flat on your back on a bench with your feet on the floor. Hold the dumbell with your arm at a 90 degree and palm facing in, extend the weight up to the ceiling and repeat. After 10-15 reps, switch arms.

During your workout routine, follow these exercise guidelines:

• 1 to 3 sets of each exercise
• 10 to 15 reps of each exercise
• Moderate weight & light to moderate intensity
• 30 to 45 seconds rest between sets
• 2 to 3 full body strength training workouts per week (non consecutive days)
• Cardio – 5 / 6 days per week – 30:00 to 1 hour

Lisa exercises at home and owns a variety of exercise equipment, she loves the diversity and challenge of how each piece of equipment is incorporated into her workouts. Her ever changing personal workouts eliminate boredom, break through exercise plateau and give her the best possible results because they are created for her!

Remember to warm up before you exercise and stretch and cool down when you are finished.  Always stay hydrated and listen to your body! Enjoy Lisa’s Workout!

Thanks Tanya for a great workout routine. Did you enjoy the workout? Post your comments and results below:

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Warm up: run 800 meters (or 2 laps), 25 push ups

Resistance Band Workout Routine:
- bicep curls (20)
- squat leg raise (20)
- tricep extensions (20)
- lunges (20 on each side)
- tricep extensions (15 overhead on each side)
- core; 2 minute planks (beginners 1 min)
- repeat 3 times; adv use a thicker tube, beginners use smaller width

Have fun and lets rock the band!!

httpvp://www.youtube.com/view_play_list?p=370B18AAF36B1CC2

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I see this all the time in my clubs; over enthused lifters that want to build size fast, gain muscle and achieve a body building status and appearance too quickly. What happens is they stack on the weights, push through the exercises and sure enough, injuries follow soon after.  Common injuries are; consistent shoulder pain, and tears, inflammation, sprains and strains to the shoulder and rotator cuff.

I’m all for giving 100% intensity to workouts, but we have to be smart; always go lighter first to develop your muscles before you lift the extra lbs. Slowly build your smaller muscles in the shoulder through resistant band exercises first before you lift heavy. Protect your shoulder and rotator cuff, without a healthy shoulder, you wont be able to lift at all!

Warm Up: Jog 800 meters (or 2 lap around the track) , 10 shoulder rolls front and back (add light weights if needed) 5 minutes of jump rope and repeat; 10 shoulder rolls front and back (add light weights if needed) and 5 minutes of jump rope.

Basic Shoulder Workout Routine:

- Begin with resistance band shoulder exercises. These shoulder therapy exercises are key to building the smaller muscles of the shoulder, keep the shoulder intact, and stabilizing and preventing shoulder injuries. This is your shoulder rehab!

Go through each of these exercises and use the right resistance bands for your level. Resistance bands and tubing are inexpensive but if you don’t have access to resistance bands, use light weights (Beginners 2 lbs to Advanced 10lbs):

Deduction (side and front Extension)
Rotation (rolling in and out)
Flextion (side and front)

- If you have a healthy shoulder, continue and do the lifting shoulder exercises:

Shoulder Press
Push Press or
Push Jerk

- Men (Beginners) 45 lbs to (Advanced lifters) 135 lbs
- Women (Beginners) 25 lbs to (Advanced lifters) 85 lbs

- Pick one shoulder lifting exercise. On the minute with a continuous clock running, add an extra rep every minute. Example: 1st min 3 reps, 2nd min 4 reps, 3 min 5 reps… keep going until you can not do the amount of reps within the minute… For example 10 mins and you cant finish 10 reps your number is 9. Post your score!

*To avoid shoulder injury and harmful shoulder pain, go lighter on your weight bar and be sure you have worked up properly to the weight you are lifting. As you continue to add shoulder rehab exercises into your workout routine and are sure your shoulder is strong and healthy, then add weight to your shoulder lifting exercises*

httpvp://www.youtube.com/view_play_list?p=4B931B2688BEE8FA

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Here’s Luann’s choice for one of her best family workouts. Luann Abrams is an ACE certified personal trainer who focuses on family fitness. She trains clients and teaches family fitness classes in her community. You can always find fun family fitness ideas at her blog, Training For Fun or follow her on Twitter at @Trainforfun.

Family Workout Routine:

Find a place to run in your house–a hallway works great. If the weather is nice take it outside in your yard or on the sidewalk. Run back and forth chasing each other (for the little kids) or timing each other (for the older kids) while incorporating the following sports conditioning moves:

High Knees – Stand straight and lift your knees up to hip-level as you run.

Butt Kicks – Hit your butt with your heels as you run. Land softly on the balls of your feet.

Jump Skip – Jump and drive your bent knee straight up as you skip forward, exaggerating your natural arm movements.

Walking Lunges – Step forward with your first leg landing heel first. Lower body by bending both knees until back knee nearly touches the floor. Lift yourself up using both legs and step forward and repeat with the opposite leg.

Ski jumps – Jump along an imaginary line down the middle of your course. Starting on one side with knees slightly bent and feet angled at about 45 degrees toward the line, jump over the line turning so knees and toes are at a 45 degree angle toward the line on the other side. Jump to one end and then repeat jumping backwards to the other end of your course.

Jumps – Just jump! Remember to land softly, which means you have to use your muscles to slow the momentum of your lowering body and not lockout your knees. Add an obstacle, or several, that you have to jump over.

Stairs – If you have stairs, you have a built-in workout machine. Running up and down the stairs two-at-a-time, sideways, and backwards is a phenomenal workout. Carry a weight (or your kid!) to really amp up your calorie burn. You may want to skip this with younger kids until they are sure-footed.

Drop and Give Me – At either end of your course, have a mat or towel where you perform a different exercise such as push-ups, crunches, or tricep dips, each time through.

Feel free to leave comments or ask me questions. Have a great workout and next time you need to squeeze in a workout into your busy week, don’t forget to include your best workout buddy’s – your family!

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Workout Routine:

- 20 Back Extensions
- 20 Knees to Elbows: Advanced – hang, Beginner – standing
- 40 Double Arm Kettlebell Swings:

• 36lb. (1 pood) = for males
• 18lb. (1/2 pood) = females

- 20 Sit Ups
- 20 Supermans
- 20 Mountain Climbers

- Repeat 4-5 times depending on fitness level. Beginners may need to cut the reps in half. Let me know your time and how your core feels after!

httpvp://www.youtube.com/view_play_list?p=FD0FC4E8723EEA2F

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