Exercise

Take a long walk this weekend. With or without the magic. I was thinking about the totally weird and beautiful skyline of New Mexico's Tent Rocks while I walked down the suddenly magical Park Avenue on one of three summer Saturdays when it's a 2.8-mile pedestrian mall. If you were a Cochiti Indian who'd never left home, this would be one strange hike.

We loosened up your lower back with Knees-To-Chest and Spinal Twist. We gave your hamstrings, quadriceps and calves a good long stretch. We flexed and strengthened your ankles. Now we'll strengthen your core to support your lower back and hamstrings.

Yours for the walking. One hour. Two and a half miles along a bluff overlooking the Pacific; down a winding unmarked trail to a really beautiful beach. Walk to the end. Get brave for a few seconds, time the waves, wade around the rocks. All yours.

You've loosened up your lower back with Knees-To-Chest and Spinal Twist. You've given your hamstrings, quadriceps and calves a good long stretch. Now let's take a couple of minutes to strengthen and flex your ankles to improve your balance.

You've loosened up your lower back; you've given your hamstrings and quadriceps a good long stretch. Now stretch your calf muscles, Achilles tendons and the muscle fascia that surround your heels.

A Great Hike on the Great Wall. You have two years to get in shape for this one because this section of the "Wild Wall" is closed for renovation. So Today's Way is the inspiration for your personal Great Leap Forward Two-Year Plan.

Back on my feet again. We've loosened up your lower back with Knees-To-Chest and Spinal Twist; we've stretched and strengthened your hamstrings. Now it's time to stretch your quadriceps and improve your balance. Give it a try.

There's nothing better than a handful of fresh blueberries, with the possible exception of Blueberry Shortcake. You can make the shortcake biscuit dough in five minutes flat. Seven to ten minutes in a 450-degree oven and you've got a killer dessert.