Dear Fit Librarian Followers,

We thank you for your continuous support.

Good news, we have added an intern, another Rachel (younger and more tech savvy), who is helping to improve our blog! Due to an upgrade, anyone who previously “liked” our page on Facebook needs to “like” us again. This will ensure that you continue to receive our stimulating, thought provoking and inspiring updates. You can do this through our website’s “like” button, located on the column to your right, or by going directly to our Facebook page, The Fit Librarian. We apologize for any confusion this might have caused.

Walk on my friends, walk on!

Amy and Rachel(x2)

Knee Lift Crunch

1. Sitting on a wheel-less chair, place feet flat on the floor with legs hip-width apart.
2. Place hands behind your head with your elbows out to the side.
3. Keep your stomach tight (as if someone was about to punch you).
4. Exhale as you lift your left knee and twist your right elbow down to meet it halfway.

5. Inhale as you come back to starting position.
6. Exhale as you lift your right knee and twist your left elbow down to meet it halfway.

7. Inhale as you come back to starting position.
8. Repeat rapidly for a total of 30 times.

One Arm Row

1. While holding a book in your right hand (see book weight chart from January 25, 2014) place your left knee on a wheel-less chair and bend forward so that your torso is parallel to the floor. Try to keep your back as straight as possible (this might be challenging for some).
2. Your right arm should hang straight down.

3. Bending your elbow, lift the book up until your upper arm is parallel to your body or just beyond horizontal.

4. Hold for 1-2 seconds and then bring back down to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.
8. Try to keep your back straight throughout. Only your arm should move.

Raises - Calves, Not Your Salary!

1. Stand with your feet flat on the floor.

2. Keeping knees soft, not locked, lift your heels up so you are on your toes, hold for a count of 2.

3. Slowly lower your heels back to the floor.
4. Repeat until it hurts (please refer to our disclaimer from our first post).
5. For an added challenge, as our model is demonstrating, select two books (from the book weight chart, January 25, 2014) to hold in each hand. Keep your hands by your side and repeat steps 2-4.

Raises - Legs, Not Your Salary!

1. Sit forward on a wheel-less chair with your left leg bent and your left foot flat on the floor.
2. Extend your right leg, resting your right heel on the floor.

3. Flexing your right foot toward you, raise your leg about 10 to 12 inches above the floor.

4. Hold this position for a count of 2 and then slowly lower your foot back to the floor.
5. Complete 10 to 15 repetitions per leg.
6. Do 1-3 sets.
7. For an added challenge hold a book (refer to the book weight chart, January 25, 2014) on your thigh to increase the difficulty of the movement.

R & R with Rachel (Rants and Raves with Rachel): 10,000 Steps

Hi! From time to time I (Rachel), will be posting an entry written just by me.

We all know the importance of exercise but I keep coming upon statistics that are staggering. Last night I read an article (from: The Training Edge Spring 2014 issue) that said an estimated 86% of full-time American workers sit all day on the job! 86%! That is crazy! With that in mind, today I will be writing about walking 10,000 steps a day.

Suddenly walking 10,000 steps a day seems to be all the rage in the fitness world. To me, it sounds a lot easier then the 30 Day Plank Challenge that I tried last month. I made it to a 3 minute plank (day 23) and then started having elbow pain. Totally not worth it! But walking is something I can do! So, being curious, I looked up just how far 10,000 steps translated to in distance and discovered it is approximately 5 miles. Hmmm, that is far, but I am up for this challenge! To help me along I have downloaded a pedometer app called "Steps" onto my phone. I am not sure if it is the perfect app but it was free (there are many free ones on the market) and so far it seems to be accurate. I hope the weather will cooperate but I also plan on trying to get up and walk more often at work. Instead of calling a co-worker with a question I am going to actually walk over to their office. Won't they be surprised!

For more incentive I joined "Jenna’s fitness challenge: Take 10,000 steps in the right direction." Jenna, being Jenna Wolfe from NBC. Click on this link if you want more information: 30 Days to a Better You: Are you up for Jenna's challenge?

So I leave you today, with this cartoon. Walk on my friends, walk on!