Do You Suffer from Back Pain?
Do You Want Relief?
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.
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.
program 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.
A Word or Two
about My Sponsors
advertisers you see on the right side of this newsletter every month
have been with me for years. They are all fine businesses that do an
outstanding job, so I'd like to give them a special shout out.
Tire of Irmo. Finding a good mechanic is like
finding a good doctor. Larry Warner and his team have been taking
care of my cars for years. They're great at what they do, and
wonderful to deal with.
Rec Center. This is a great facility that is
reasonably priced. It offers a junior Olympic size swimming pool, a
sauna, a whirlpool, a fully-equipped weight room, and a cardio room,
as well as a lot more. I do most of my training here. Check 'em out.
Fitness Center. Great people.
Excellent gym. There's a huge weight room and cardio theater,
multiple classes from spinning to TRX, and even child care services.
I've worked out at just about every gym in town, and this is my
and Run. If you're looking for fitness
equipment for your home or office, give Jason Puckett a call. He
offers a 20% discount to subscribers of this newsletter. He's a great
Six weeks into the New Year, many of those who made resolutions to
begin a workout program this year have already fizzled out. Others
have established a routine and are making good progress toward their
goals. Why do some stick with their new exercise program while most
A behavioral study survey given to 3,000 gym goers endeavored to find
out the answer to that question. What the survey revealed is that gym
members can generally be categorized into five different groups which
are labeled as Strivers, Planners, Buddies, Rookies, and Techies. The
key to maintaining a workout program over the long haul is to
determine which group you fall into and adapt your workouts
Strivers don't just workout for its own sake. They need to train for
a specific event such as a 5k race, a marathon, or a mud run. If you
think you are a Striver, it's important for you to always have the
next event on your calendar.
Planners tend to be busy people who plan their workouts into their
schedule. They may do this on a weekly or daily basis, but once
scheduled, they do not let unforeseen events come between them and
their workouts. For this reason, most Planners prefer to schedule
their workouts early in the morning. This is the category I fall
into. Each day I look at my schedule, see where I have the time for
my strength workout and run, and write it down. Once scheduled, it's
an appointment as important as anything else I do.
Buddies don't enjoy working out alone. They prefer to have a workout
partner. Workout partners are good because they can push you to train
harder, help relieve boredom, or allow you to catch up on the latest
gossip. There are at least two problems to be aware of with buddies
however. First, your partner needs to be on your fitness level or
slightly ahead of you. A workout partner who is way below your level
will only bring you down to his. The other problem is when your
partner is out of town or sick, you must not allow that to be an
excuse to skip your workout .
Rookies are those who realize their inadequacies and know they need
help from a professional. A Rookie may be someone who is unfamiliar
with the gym and its equipment or it may be someone who realizes his
or her need for accountability - in other words, without an
appointment with their trainer, they won't make it to the gym.
Finally, Techies are people who are motivated by the newest gadgets
and technology. The more items they have strapped on when they
workout, the better.
I have a tremendous respect for doctors. There may be another
profession that requires as much education, but I don't know what it
could be. Pre-med is probably the hardest undergraduate degree in college.
Typical courses include general chemistry, organic chemistry,
physics, calculus, and many more.
Once the undergraduate work is successfully completed and the MCAT
(Medical College Admission Test) passed, the real work begins.
Medical school requires hours of pure memorization - bones, muscles,
nerves, arteries, the metabolic processes of amino acids, proteins,
and carbohydrates. Then there are all the symptoms and diseases and
diagnoses to learn, not to mention the mental and physical strain of
internships and residencies. It's not for the faint of heart.
In spite of all that, we need to remember that doctors are only
human, and medical science is not perfect. It is remarkably easy to
misdiagnose a problem. Many times doctors can only make an educated
guess. Sometimes they guess wrong. When they do, the results can be
tragic which increases the stress of their work to a degree it is
hard for most of us to comprehend.
Why do they go through all this? For the financial gain?
Surprisingly, the average annual income of all doctors in the U.S. is
about $150,000. Not bad, but I bet it's far less than you
thought. Most doctors begin their mission out of a
genuine desire to serve others, and for the most part, it is that
desire which sustains them.
Being a sports fan makes you a happier and healthier person. That's
the conclusion of Daniel Wann, the author of a book called Sports Fans: The Psychology
and Social Impact of Spectators. Wann says that following
or identifying with a sports team provides us with a sense of community
and lifts our spirits, even if the team is lousy. As a Pittsburgh
Pirates fan, I'm glad to know that.
Even something as simple as wearing your favorite team's hat can have
a positive effect. I've noticed myself how I tend to relate to total
strangers who are wearing Pirates or Carolina gear, especially if I
am too. According to Wann, people are looking for ways to identify
with something and to feel a sense of belonging with a group of
In addition, sports provide a way of bonding across generations. Your
granddad probably isn't into all the latest tech gadgets or social
media, but if he's a fan of your favorite team, there's an instant
bond and a common language. I've often said that I feel sorry for people
who don't like sports, and now I know why. Go Bucs! Go Cocks!
I've been lifting weights in addition to running for the last 37
years. Most people understand the benefits of cardio exercise -
walking, running, rowing, swimming, and other options - but it's
surprising how few people realize that lifting weights can be just as
important to your health as cardio, maybe even more so.
A well-designed and regular weight lifting program can help you
reduce body fat, decrease your risk for heart disease, and lower your
blood pressure and cholesterol levels. And that's just for starters.
Here are a few other ways, weight lifting will benefit you:
- It can improve your focus, because when
you're pumping iron, you are not thinking about social media,
stress at work, or your to do list. You are focused on one thing
- completing this set.
- It will improve your body image. No
matter what your size, you'll begin to appreciate your body for
what it can accomplish. Then as you can do more and more, an
amazing thing happens - your body begins to change.
- If you are already an athlete, lifting
weights will help you be a better one. No matter what you do,
whether it's running weekend 5k's or playing professional
sports, working out with weights will improve your skills.
That's why athletes from football players to golfers all spend
time in the weight room.
- It will improve your self-confidence.
Lifting weights makes you feel stronger because you are getting
stronger. As you grow in strength, you also grow in confidence.
- And maybe most importantly, lifting
weights improves your bone strength. Everyone knows what
strength training can do for the muscles, but your bones
benefit as well. Perhaps the best thing you can do to forestall
or even reverse osteoporosis is to pump iron.
So there you are. That's about nine good reasons to get in the gym
and start pushing some steel around.
Researchers at Cambridge University in England have just published
the results of a 12-year study of more than 334,000 people with some
remarkable findings. They concluded from this study that daily
exercise is more important than weight in determining your chances of
More than twice as many deaths in Europe over the period of the study
were attributed to lack of exercise than to obesity. And it doesn't
take much exercise to be beneficial. As little as 20 minutes of
walking a day can make a significant difference. Of course, in this
case, more is better, but even a little bit helps. The only caveat is
it must be regular. Twenty minutes a day is better than two hours
twice a week.
This should be encouraging news to people who are overweight and feel
they just can't lose weight. No matter what shape you're in, a little
exercise may help you live longer.
While browsing through the "US News & World Report"
Health website, I saw an article listing the Top 10 diets. Now I'm a
sucker for Top 10 lists. I'll usually check them out no matter what
the subject, and since dieting is a subject that intrigues me as a
personal trainer, I naturally clicked on this one. Now before I give
you the list, let me say that I'm not a big fan of any diets. They
all work in the short run if you follow them, yet none of them work
in the long run because almost no one can stay on them for very long.
I think a few general modifications to your eating habits will serve
you better if losing weight is your goal, and the main modification
is eating smaller portions and cutting down on carbs such as bread,
rice, potatoes, pasta, and sweets. Not cutting them out, just eating
less of them.
With all that said, here is the list of the Top 10 Diets:
- DASH Diet
- TLC Diet
- Mayo Clinic Diet
- Mediterranean Diet
- Weight Watchers
- Flexitarian Diet
- Jenny Craig
- Biggest Loser Diet
- Ornish Diet
A man who was lost in the woods for four days was
starving when he ran across a bald eagle. Desperate, he killed it and
ate it. Unfortunately for him, two park rangers happened to find him
at that exact moment, and they arrested him for killing an endangered
species. In court, he pleaded innocent by telling the judge he would
have starved to death had he not eaten the eagle. The judge let him
off, but asked him what the eagle tasted like.
"Well," the man said, "it tasted like a cross between
a whooping crane and a spotted owl."
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
When you need
automotive service, go to
Discount Tire of Irmo. They sell Michelin, Pirelli,
Bridgestone, BF Goodrich and many
other name 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
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
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