Staying Fit
By Jorge Cruise
IN THE PAST THREE ISSUES I have shared with you my method for eating smarter and getting rid of belly fat, the S/C Value™ (previously referred to as the S/C Ratio ™). This method shows you how to eat smarter instantly by ensuring you get the right balance of sugar and carbs. Without the right balance, you don’t trigger the appetite-suppressing hormone leptin, and you store dangerous belly fat. Eating right takes care of 80 percent of your health and wellness needs, but there’s a remaining 20 percent that falls into another category: exercise.
As we start the new year, I want to share with you a simple eight-minute yoga routine to strengthen your core and abdominals. Yoga is one of the oldest fitness systems in the world (more than 4,000 years old), and its benefits are many: stress reduction; stronger and leaner, lengthened muscles; and an improved sense of overall well-being. I do this routine in the morning as soon as I roll out of bed——studies have shown you’re more likely to complete exercise that you schedule for the morning, plus you’ll give your metabolism a healthy charge to start the day. Simply hold each pose for 30 seconds and maintain slow and steady breathing throughout.
If you want to try some additional yoga routines, visit jorgecruise.com for downloadable eight-minute video classes. I will also be leading a free eight-minute yoga class January 19 at the W Hotel for those who are selected to be part of my second Belly Fat Cure Challenge. See page 33 for more details. You can also try some local group classes at CorePower Yoga (corepoweryoga.com), or for an intense, literally hot experience, you can try one of my personal favorites, Bikram yoga. Visit bikramyoga.com for San Diego studios and class schedules.
Before starting any exercise program, always see your physician.
I WILL BE SELECTING 50 San Diego Magazine readers for my 2009 “Belly Fat Cure Challenge.” These readers will have the opportunity to work with me for eight weeks, for free. For more information and to sign up, visit sandiegomagazine.com/Jorge. Good luck!
 | 1. Mountain Pose
Stand up tall with your feet close together, arms at your sides. Spread your toes and lift and wiggle them; return them to the floor. Firm your thigh muscles and envision a string pulling you from the top of your head up. Pull your shoulder blades back and down, opening your chest. Make sure your head is positioned at the center of your body, keeping your chin parallel to the floor. Relax your face and eye muscles. |
 | 2. Downward-Facing Dog
Begin on all fours, then slowly push yourself up, raising your knees off the ground. Gently shift your weight back and forth as you elongate your legs, straightening——but not locking——them (you will feel a gentle pull in your hamstrings if you’re doing it right). Let this pull ease and lengthen your waist. Keep your head and neck in line with your arms, making sure your shoulders are not scrunched up toward your ears. |
 | 3. Side Angle Pose
Begin in Mountain Pose. Step your legs out to about 31.2 feet apart, opening your right foot so that your ankle is facing forward. Keep your left foot positioned so that your toes are facing forward. Bend your right leg to a 90-degree angle (do not let your knee drift over your ankle). Bring your right elbow to your knee, extending your left arm straight up, palm facing your head. Feel your left side stretching and lengthening. Keep your upper torso open by not allowing your left hip to drop forward. Repeat on opposite side. |
 | 4. Warrior Pose II
Begin in Mountain Pose. Step your legs out to about 31.2 feet apart. Raise your arms up until they are parallel with the ground, palms down. Open your right foot so that your ankle is facing forward. Press your left heel firmly into the ground. Bend your right leg to a 90-degree angle (do not let your knee drift over your ankle). Keep your torso upright, spine straight as you turn your head, gazing over the top of your right hand. Repeat on opposite side. |
 | 5. Reclined Leg Stretch
Lie on the floor, legs and arms extended. Draw your right knee to your chest and place a band or belt over your foot. Holding the other end of the band or belt, gently straighten your right leg, pointing your heel toward the sky. Keep your left leg anchored to the ground. Don’t feel frustrated if you can’t straighten your leg; keep practicing and you will increase your flexibility. Relax your head and neck and keep your chest open, shoulder blades resting on the ground. Repeat on opposite side. |
 | 6. Reclined Cobbler’s Pose
Lie on the floor, arms relaxed with your palms up. Bend your knees and place the bottoms of your feet together, letting your legs drop open and your groin relax. Let your mind drift, softening your eyes and focusing on your breath as the gentle stretch opens up your hips and groin area. Thank yourself for the gift of health and energy you just experienced. |
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