Do You Suffer from Back Pain?
Do You Want Relief?
Do you suffer
with lower back pain? Would you spend $499 to get permanent relief?
In one week, you will begin getting relief. In five weeks, you will
be pain free.
I guarantee this
simple exercise program will work for you, or I will refund every
penny of your money. Who else offers a money-back guarantee? Have you
been to doctors, chiropractors, or massage therapists and spent tons
of money with little or no relief? Have they refunded any of your
money? I guarantee results, but I have never yet had to refund a
dime, because this program works.
consists of 3 simple relaxing exercises you do on your own every day
for a month. In addition you will work with me two days a week for
five weeks - 10 sessions in all. After that, if you continue doing
the 3 simple exercises three days a week on your own, you will not
experience any more back pain. To set up a free, no-obligation
consultation, give me a call at 803-447-8557 or email me at firstname.lastname@example.org .
Thanksgiving Is Almost Here!
one of my favorite holidays. It's the official beginning of the
Christmas season. It's a time to share with family. And it's a time
to reflect on God's bountiful blessings.
I hope you have
a lot to be thankful for this year, and I hope you'll have a
wonderful Thanksgiving. If you are traveling, drive carefully. Enjoy
the meal, and don't feel guilty about eating too much.
May God bless
Every year about this time, I give myself a physical test. I've been
doing this since 2006 when I was 59. So you don't have to do the
math, I'm 67 now. I check my weight, body fat percentage, waist
measurement, maximum bench press, and pushups. I also time a 3 mile
Over the years, my weight has fluctuated between 144 at the high end
and 136. My body fat percentage has been between 7.1 percent at the
lowest and 9.2 percent at the highest. My waist has always been
around 31 to 33 inches. My maximum bench press has ranged from 135 to
187, and I've maxed out with pushups between 60 and 80. The area with
the most fluctuation has been my running which has gotten slower
In case you're wondering, here are my numbers for this year:
1RM bench 175.5 lbs
30:23 (10:08 per mile)
It's disconcerting to run slower and slower. In my 30's I ran 7:30
miles with ease. Now I almost never break 10 minutes a mile. As a
result, I checked to see what the average person loses in speed as
they age. (It's amazing what you can find on the internet.) As it
turns out, the average person slows down about 1 percent a year from
their early 30's when most people peak. So I did the math. One
percent of 7 minutes and 30 seconds is 4.5 seconds. If I multiply
that by 37 years since I was 30, it comes out to 166.5 seconds or
about 2 minutes and 48 seconds. If I add 2:48 to 7:30, it computes to
10:18 per mile, pretty much right where I am these days. I find that
fascinating. All you young runners, look what you've got to look
forward to as you age.
I've given up dairy foods - milk, cheese, yogurt, and butter. I read
that dairy products are bad for the prostate, and at my age, any help
I can get with the prostate is welcome. I don't know whether it
really helps, but I haven't missed the dairy foods, so why not try
I used to eat a bagel with butter and jelly along with a few almonds
every morning for breakfast. But I altered my breakfast when I
stopped with the dairy. A bagel without butter is pretty boring. Now
for breakfast I eat a few almonds, a hard-boiled egg, and a bowl of
oatmeal with some fruit on it. I use instant oatmeal which probably
isn't as good for you as cooked oatmeal, but who's got the time for
that every morning? I really like this new breakfast. It's
hearty and wholesome and not very high in calories, about 350 in all.
Recently I came across an article on the benefits of oatmeal which
made me appreciate my breakfast even more. The article listed five
reasons to eat more oatmeal. Here they are:
- Oatmeal fills you up better than most
breakfast foods. Oatmeal is high in fiber and fiber fills you up
and keeps you feeling full for several hours.
- Oatmeal helps lower your bad (LDL)
cholesterol. Once again it's the fiber that helps here. Soluble
fiber, like that found in oatmeal, reduces the body's absorption
of bad cholesterol.
- Oatmeal reduces your risk of colorectal
cancer. Whole grains like oatmeal that are high in fiber keep
the colon clean.
- Oatmeal is rich in ligans, a heart-healthy
plant chemical. Ligans which are also found in broccoli, flax
seed, and apricots, form a protective barrier against
- Oatmeal is inexpensive.
Besides, oatmeal tastes good, especially with a little honey and some
fruit. I like bananas, blueberries, or blackberries on mine.
Clients often ask me what I think about colon cleansing to remove
toxic wastes from the body. My response is always
Advocates of colon cleansing maintain that old fecal matter and other
poisons build up in the colon and can cause all kinds of damage. The
cleansing products and services range from laxatives to hydrotherapy
which involves flushing gallons of water through the colon using a
tube inserted into the rectum. What a pleasant thought that is.
Recently Dr. Ranit Mashouri, an associate professor at Georgetown
University, published a report in "Live Science" in which
she examined 7 beneficial claims of colon cleansing. Here is a
synopsis of that report:
- Cleansing pulls toxins out of
the blood. Waste products are
eliminated by the liver and kidneys, as well as by perspiration
and breathing. As long as these bodily functions are working
properly, nothing else is needed.
- Cleansing washes away the
fecal matter that clings to the colon. Cells
in the colon are shed every 72 hours in order to prevent this
from happening. There is no fecal build up. Once again, the body
provides its own protection.
- Cleansing strengthens the
immune system by removing toxic wastes. This
is a myth without anything to support it. The best way to
maintain a strong immune system is to stay healthy through diet
and exercise and reduce stress.
- Colon cleansing flushes
the system of impurities. Once again the body
takes care of this itself. That's why we pee and poop.
- Colon cleansing helps you lose weight.You
might lose a couple of pounds after going through the rigors of
colon cleansing, but the loss is from dehydration, not fat loss,
and once you rehydrate, the weight comes right back.
- Colon cleansing makes your skin
glow. Enthusiasts suggest that after a
cleanse, your skin will look smooth and glowing because the
colon will now be functioning more effectively, but there is no
evidence to support this theory.
- Cleansing restores energy.
According to this myth, the body uses energy during digestion
and waste elimination, and by cleansing, your body is freed from
these functions, and the energy can be used elsewhere.
Unfortunately, there is zero evidence this transfer of energy
takes place. Dr. Mishori says any feelings of increased energy
are probably due the placebo effect and only lasts for a short
So don't waste your time and money on colon cleansing. It won't do
any good, and many of the products or services, such as hydrotherapy,
can cause harm.
A student research team at Arizona State University has developed a
wearable jetpack to help you run faster. They call it the 4MM, or the
4 Minute Mile. Actually, it won't help you run a 4 minute mile, but
it can trim up to 18 to 20 seconds off your mile pace.
The pack prototype was designed as a part of a school project in
which students are tasked with meeting industry challenges. In this
case, a division of the army was looking for a way to make soldiers
more agile during combat.
You're finally ready to begin working out, but you don't know whether
to join a gym or exercise at home. Many people face this dilemma, so
let's discuss it.
Let me start by saying that I believe most people are better off
working out at a gym for several reasons. At home, it's too easy to
put off exercising until later, which often never comes. Most home
gyms don't have enough equipment to offer the variety necessary to
stave off boredom. You can get a good workout with nothing more than
a few dumbbells and a workout bench or exercise ball, but your
routines are severely limited, and inevitably, boredom sets in. In
addition, there are too many distractions at home, including the
phone, your wife or husband, the kids, or worst of all, the
Generally speaking, you're better off finding a good gym for your
workouts. In the first place, once you get to the gym, you will
workout. It's highly unlikely that you will make the effort to travel
to the gym and then turn around and leave without exercising. Second,
the atmosphere in a gym is conducive to exercise. After all, everyone
else in the place is working out too. Boredom should never be a factor
since the sheer number of weight machines, free weights, and aerobic
equipment should offer all the variety you need to keep your workouts
from getting stale. Finally, for most people, the social atmosphere
of a gym is more fun than the isolation of working out all alone at
Here are a few things to look for in a fitness facility. First off,
it should be convenient to your work or home. It should not be too
crowded during the times you want to workout. It should be clean and
safe. The equipment should be well-maintained, and there should be a
friendly staff on hand to show you how to use the equipment properly.
When you go to the grocery store, be aware of the marketing tricks of
For one, staples are spread out all over the store. Often bread and
milk are as far apart as they can possibly be. If you go in to
purchase a loaf of bread and a carton of milk, you have to cross the
entire store, thus exposing yourself to an array of attractively
packaged and beautifully displayed products.
Foods that are featured in displays at the ends of aisles are not
usually on sale, although they may look like special offers. In many
cases, they are actually items with the highest markups.
Shelf levels are important too. Products at eye level are the first
ones noticed. Items marketed to kids are at their eye level. Notice
in the cereal aisle that the kids sugary cereals are on the lower
shelf level. Candies are also usually placed on lower shelves.
High impulse items are placed at the checkout counter along with
magazines you'd never think of buying unless you begin reading an
article in one while waiting to check out.
Here are three simple rules for grocery shopping to make sure you
won't become a victim of these wily marketing ploys:
- Shop with a list and stick to it.
- Never shop when you are hungry.
- Leave the kids at home.
Support The Loyal Advertisers That Make This Newsletter Possible
Are you looking
for fitness equipment? Call Rep & Run. Rep & Run is your
source for whatever fitness equipment you need, whether it's cardio
machines like treadmills and ellipticals or resistance machines of
any type. Even free weights like barbells and dumbbells. Jason
Puckett will work with you personally to get you exactly what you
want. As a newsletter subscriber, you receive a 20% discount on most
of the equipment Jason offers. Call Jason at 803-550-1734 or check
the website at www.reprun.com.
Tire of Irmo
Broad River Road
you need automotive service, go to Discount Tire of Irmo. They sell
Michelin, Pirelli, Bridgestone, BF Goodrich and many other
brand tires at discount prices. If you need other
automotive repair work, they will do the job and they'll do it right.
From brakes to alignments and all kinds of mechanical repair,
can depend on them to do the work right and get your car back to you
quickly, and all at a fair price. For integrity,
dependability, and quality, call Larry Warner at Discount Tire of
Harbison Recreation Center
106 Hillpine Road
Columbia, SC 29212
The Harbison Rec
Center offers more facilities for less money than anywhere else in
town These are just some of the features: a new weight room with
all new machines, free weights, treadmills, ellipticals, and
stationary bikes; a 25 meter junior Olympic size indoor heated
swimming pool; sauna; whirlpool; racquet ball and tennis courts; a
basketball gym; and miles of traffic-free trails for walking or
jogging. There are classes for seniors as well as summer camp and
after school programs for kids. Also newly remodeled locker rooms and
an all-purpose room for large gatherings. All for only $315 a year
for singles or $600 a year for families Check out their website: http://www.harbisonhoa.com/rec.
Wolf's Fitness Center
5432 August Road
Lexington, SC 29072
Wolf's is a total
fitness facility offering some great amenities. There's a huge weight room
featuring free weights and machines. There is a cardio area with
treadmills, ellipticals, stationary bikes, stair steppers, and the
cardio theater. Other
amenities include an indoor walking/running track, sauna, child care
facilities with an attendant, tanning beds, clean locker rooms and
showers, and sports supplements. Prices are very
reasonable and there are no
enrollment fees ever. Wolf's also offers a full slate
of fitness classes including kickboxing and pilates, as well as spinning classes.
Check out their website, www.wolfsfitness.com for rates and specials.