The Concrete Jungle is a scary place—iPod listeners bump into you on the subway, tourists come out of nowhere to form solid brick walls on the sidewalk in front of you, and you could literally get hit by a bus at any moment.

The solution? Improve your proprioception. You’ve probably never heard of it, but you need it. It’s the ability to sense the position, location, orientation and movement of the body and its parts. Put simply, it is the body’s process of maintaining balance and equilibrium. Once you master that, you can then go on to master your surroundings.

Noam Tamir, your certified virtual fitness coach and president of Flex4Fitness, shares 3 simple exercises to advance

your proprioception, lessening your chances of getting hit by a bus or a tourist:

1. Balancing on one foot

Shift your weight onto one leg. Stand on that foot and stretch the other leg out in front of you, a few inches off the floor.  Hold that one leg up for a ten count.  Slowly return your leg to the starting position.  Repeat with the other leg. Do 3 sets of 10 reps.

2. Side Leg Raise

Stand straight, directly behind table or chair, with your feet slightly apart.  Hold the table gently for balance if you need it.  Slowly lift one leg to the side, 6-12 inches off the ground.  Hold position and slowly lower your leg.  Your back and knees are straight throughout exercise.   Repeat all reps on the first leg before switching to the next. Do 3 sets of 10 reps.

3. Step Ups

Stand in front of an elevated surface about 15 inches high or lower (ie: bench, stairs, ottman).  Make sure you pick a comfortable height where you don’t compromise safety. Begin by lifting either leg and step-up as you were walking up stairs, followed by the other foot.  When coming down, the last leg to go up is the first leg to come down. Return to the starting position and then repeat.  Repeat all reps on the first leg before switching to the next.  Do 3 sets of 10 reps.

Image courtesy of Taji on Maui’s Blog

Guest contributor: Fitness Coach Noam Tamir, Certified Strength and Conditioning Specialist and President of Flex4Fitness Inc.

Question for Noam: The spa has an enormous amount of Eastern influence: acupuncture, Ayurveda, countless massage techniques, etc. How is Eastern philosophy influencing our fitness routines?

The incorporation of energy flow or chi in the Western fitness field has created a bond between Eastern spiritualism and Western science and technology. It has been an ancient belief that energy is the link between the mind and body. Nurturing of both our mental as well as our physical well-being through exercise has provided better results than either one by itself. This union of previously competing ideologies partly explains the popularity of Eastern approaches to fitness, such as Yoga and Tai Chi. Some techniques such as Transcendental Yoga have a more meditative approach while Ashtanga Yoga is more fast-paced and physically demanding. There is a program for everyone from casual beginners to more experienced challenge-seekers in all age groups.

Yoga’s Westward journey.

Two of the more notable examples of the osmosis of Yoga from Western to Eastern cultures is the creation of Jivamukti Yoga and Moksha Hot Yoga. Jivamukti Yoga was developed by David Life and Sharon Gannon in New York City in 1989. This style blends vigorous Vinyasa (general yoga) practice with spiritual teachings, chanting, and an emphasis on how to bring yoga’s philosophy into daily life. Moksha Hot Yoga was founded in Toronto, Canada in 2004 by yoga teachers Ted Grant and Jessica Robertson. Moksha has strict “green” standards for keeping their studios environmentally friendly, including using sustainable building materials and natural cleansers. They are also committed to offering weekly low-cost classes. These two types of Yoga are at the forefront in current popularity. They are also great examples of how western culture has taken eastern philosophy and added a western twist to it.

Prevention over treatment.

Detoxification through the reversal of blood flow, massaging of organs, the harnessing of energy and the lubrication of joints, ligaments and tendons are just a few of the benefits of Eastern philosophy’s proactive approach to wellness. The increased attention to prevention over treatment has assisted in Western advancement in the field of fitness as well as medicine. Not only has the general public benefited from these preventative techniques, but athletes of all disciplines are including these styles of exercise into their cross training routines with improved results.

Fitness as a way of life.

Eastern philosophy focuses on fitness and balanced energy as a way of life, not just a part-time recreational activity. Eastern influence has added a needed element to complement the advances in Western fitness science and technology. Perhaps this synergy between Eastern and Western philosophies can eventually take two hemispheres and produce a single, healthy world with the full spectrum of wellness tools at their disposal. Separation does not breed progress, unification does. We must break down the wall, so to speak, and unite energy, spirituality, science and technology. That’s our final frontier.

If you’re anything like us, your goal when you head to the beach is to do a whole lotta nothin – leave work to the landlocked, right? Generally, we agree with the paradigm that beach = relaxation time, but the truth is that the beach is also an amazing place to squeeze in a workout in between the funning and sunning. No fancy equipment necessary – just bring your sneakers and sunscreen.

Lark Leland, Personal Trainer certified with the American College of Sports Medicine, recommends a couple of easy ways to use the beach as your own personal gym.

The best exercise to do on the beach is running because the sand provides an unstable base. You must work harder and engage far more muscle fibers in order to go the same speed you would on a flat surface. My favorite thing to do is jog then sprint to the next lifeguard stand then alternate between the two speeds. The best part is when you’re hot and sweaty afterward, you can treat yourself to the cold refreshing ocean water.

Another great activity to do on sand are speed racers. This exercise mimics the movement a speed skater uses on the ice and works the outer thighs, hips, glutes, and core. As you jump from side to side, swing your arms in front of you to balance yourself. The unstable sand will absorb some of the force you put out and help burn extra calories. Throw in a few straight arm planks in between for extra core engagement.

There’s a lot to be said for chilling on a sandy beach, frosty drink in hand and umbrella overhead – but there’s also a lot that’s fun about more active vacations. Just think about the last trip where you skied your buns off. There’s nothing quite like feeling as though you EARNED those apres-ski cocktails and nibbles!

Fab active vacations don’t have to be limited to the winter, and summer is a great time to take advantage of sunny skies and picture-perfect landscapes to have fun and get in shape on your vacation. This month, we’re featuring a package from New Life Hiking Spa in Killington, Vermont.

This gorgeous Green Mountain getaway just opened for the summer, and to kick things off with a bang they’re offering Spa Week pals a great deal on an 11-Day Weight Loss Retreat.

Book an 11-night Weight Loss Retreat during and receive $200 off the total package or come any 11 nights for the $10 per night discount. Book your 2010 vacation by July 15, 2010 and receive $10 off single occupancy (per night) and $10 off double occupancy (per person/per night). The $10 off discount is valid any night, for any length of stay from now until October 3, 2010.

You get:
• All inclusive price
• Deluxe room
• Three meals a day
• All healthy snacks, water, tea
• Cooking classes
• One massage for every three night stay
• Hiking programs
• Fitness programs
• Evening lectures

Price Details: Regular all inclusive rates are $209-$249 per night. Discounted rates are $190 – $239 based on occupancy and length of stay.

Visit their website for complete information and restrictions, and happy hiking!

The American College of Sports Medicine released its list of the most fit American cities today – and Washington, D.C. topped the list as the healthiest city in the whole US.

The index considers all aspects of health, including disease rates, rates of obesity, consumption of fruits and veggies, outdoor exercise options, and more – and despite its undoubtedly high stress levels, the capital ultimately outraced all other cities thanks to low smoking rates, high numbers of community rec centers, running paths, and swimming pools, and lower than average rates of diabetes and obesity. Not bad for a little ol’ federal district!

The complete list of top 10 cities was as follows:

1. Washington, DC
2. Boston, MA
3. Minneapolis, MN
4. Seattle, WA
5. Portland, OR
6. Denver, CO
7. Sacramento, CA
8. San Francisco Bay Area, CA
9. Hartford, CT
10. Austin, TX

Check out the complete list here – did your city make it?