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.
Inflammation is a cause of everything from arthritis to various types
of cancer. There are many non-steroidal anti-inflammatory drugs
(NSAIDs) on the market, including ibuprofens like Aleve and Advil.
These products can reduce inflammation, but they are not recommended
for long term use, because they are filtered through the kidneys and
over time can cause kidney damage.
Many common foods also fight inflammation, and they may help ease
symptoms or even better, prevent symptoms from ever occurring. Let's
look at several foods which are especially good at battling
The probiotics in yogurt replace good bacteria in the digestive tract
and help reduce inflammation. Raw honey also has powerful
anti-inflammatory properties, so adding some honey to a cup of plain
yogurt makes a great start to the day or snack during the day.
Tart cherries relieve pain as effectively as NSAIDs according to
research done at Michigan State University. You might try drinking
tart cherry juice which can be found in most health food stores.
Sweet bell peppers and spicy chili peppers are full of capsaicin
which is a well-known anti-inflammatory. Add them to your salads.
Garlic can be used in cooking and its curative benefits have long
Oily fish like salmon, sardines, anchovies, and tuna are full of
omega-3 fatty acids which are highly effective against inflammation
in the body.
Ginger is another very good anti-inflammatory food. It's even
mentioned in some reports as a cancer preventative. So you might want
to find ways to work it into your diet.
The antioxidants and vitamin C in citrus fruits may also reduce
inflammation. Lemons are perhaps the best of the bunch. Try adding
lemon juice to the water you drink during the day.
Berries such as raspberries, blueberries, blackberries, and
strawberries all have powerful antioxidant compounds that reduce
inflammation. Add a handful of berries to your morning oatmeal or eat
them as a snack.
Avocados have been used by runners to relieve inflammation in the
knees and joints caused by the impact of pounding the pavement. They
are an especially good source of beneficial fats.
Everybody wants nice firm abs, but which abdominal exercise is best?
The American Council on Exercise (ACE) decided to tackle this
question with an in-depth study. The study was done by experts in the
Clinical Exercise Physiology program at the University of
Wisconsin-Lacrosse. Researchers compared popular equipment including
the Ab Circle Pro, Ab Roller, Ab Lounge, Perfect Sit-Up, Ab Coaster,
Ab Rocket, Ab Wheel, and Ab Straps, as well as ab exercises such as
the stability ball crunch, the incline bench curl-up, captain's chair
crunch, bicycle crunch, and both side and front planks.
When all was said and done, the conclusion was that the basic crunch
when done correctly outperforms every other abdominal exercise or
gadget in producing results. But, according to the study leader Dr.
John Porcari, the best approach is to work the abs with different
exercises. In other words, incorporate any of these machines or other
body weight exercises into your abs workout. Don't get stuck on doing
just one thing, but don't get enamored with the newest gimmick
either, because the basic crunch should remain your default exercise
for the abs.
When a person loses weight, have you ever wondered where the fat
goes? The British Medical Journal conducted a survey of 50 family
doctors and asked them that question. Turns out, they were all wrong.
Most of the doctors said they thought the fat converts to energy or
heat. Others suggested that fat becomes muscle or is eliminated from
the body by feces. All wrong.
According to scientists at the University of New South Wales in
Australia, it turns out that most of the fat converts to carbon
dioxide and exits the body by breathing. What remains becomes water
and is excreted through urine, sweat, and other bodily fluids. So to
lose weight, you need to eat right, exercise, and exhale the fat
away. Who would have ever thought it?
If you are a runner, March and April are the transition months.
During the winter months, perhaps you've been doing most of your
training indoors on a treadmill, but you plan to take it outside when
the temperatures warm up. If so, now is the time. During March and
April, the weather in South Caroline is just about perfect for
outdoor exercise. By running outside now, your body will gradually
adapt to the warmer temperatures, so that by the heat of the summer,
you will still be able to run outside on most days. Of course, you'll
have to be sensible about it, and we'll discuss hot weather running
in another newsletter, but there is no excuse for not getting out
into the fresh air now. I've never understood why anyone would run on
a treadmill in the spring unless it's raining, and even a run on a
rainy spring day can be fun.
Columbia offers some great places to run. I like to run at Saluda
Shoals Park, the Lake Murray dam, Riverfront Park, Riverwalk Park,
and in Shandon, but there are probably 20 or 30 other places that are
also great. One note of caution: When running on roads you have to
share with cars, always run on the left facing the traffic and don't
Now get out there and enjoy the beautiful Carolina spring!
I ran across an interesting article in the February issue of the ACE
Fitness Journal entitled "Food Fight: Clash of the Nutrition
Titans." Basically, it compared food in different categories to
see which is better. Here are a few examples:
- Bison vs. Beef. Bison wins because it has
less saturated fat and more omega-3 fat.
- Apples vs. Pears. Pears are the champs
here. They have more fiber than apples and more Vitamin K.
- Almonds vs. Walnuts. Almonds come out on
top. They have more protein, fiber, Vitamin E, riboflavin, and
magnesium - all good things.
- Canned Salmon vs. Canned Tuna. Sorry
Charlie, but canned salmon wins with more omega-3s and Vitamin
D. In addition, the softened bones in canned salmon provide
about 20 times more bone-strengthening calcium than you get in
- Whole-Wheat Bread vs. Sprouted Bread.
Sprouted Bread is better for a host of reasons, including more
fiber and protein. Plus they are easier to digest.
- Turkey Breast vs. Chicken Breast. The
champ is turkey breast with more protein, zinc, selenium, and
- Cheddar Cheese vs. Swiss Cheese. Swiss
wins with more calcium and phosphorus and about a third less
- Tilapia vs. Halibut. Halibut is the champ
with twice as much omega-3 fats as well as more niacin,
selenium, potassium, phosphorus, and magnesium.
- Kidney Beans vs. Black Beans. Kidney beans
have 75% more fiber and twice as much iron. Kidney beans win.
As you know, every subculture has its own terms which may or may not
be familiar to laymen. The same is true of the fitness culture. If
you've spent any time in a gym, you know some of them, such as sets
and reps. But you may get lost in some of the language, so let's look
at some terms that are in vogue in today's fitness centers:
This has been around a while. You may remember the old Jane Fonda
videos where she would tell you to "feel the burn."
Moderate to high-intensity exercise creates a condition called
acidosis, which is a change in the body's acidity levels, specifically
elevated levels of lactic acid and hydrogen ions. It is this
condition which caused the burn.
Cardio means cardiovascular or
cardiorespiratory exercise. Cardio means the heart so cardio
exercises are those that elevate the heart rate. Generally these include
running, the elliptical, rowing, bicycling, etc. But working with
weights can be cardio exercise too if you don't take prolonged breaks
between sets. You may hear cardio exercise also called aerobic
Core training refers to exercises that
engage the muscles of the mid-section such as the abs, obliques, and
erector spinae in the lower back. The core muscles are
essential to almost every movement we make from standing up straight
to walking to picking something up off the ground.
High-intensity interval training (HIIT).
These are exercises that incorporate intervals of high intensity
training with intervals of recovery. In running, this might mean
running a lap at race speed followed by one at a slow jog and
repeating this sequence several times.
Toning is an over-used term. When you ask
most people what they want to accomplish by weight lifting, they'll
say they want to tone-up. Generally being toned means having
well-defined muscles. Exercising a muscle repeatedly leaves that
muscle in a semi-contracted state which creates the desired
Plyometrics uses explosive movements such as
jumping or medicine ball throws. Plyometrics should be used with
caution, because these exercises can cause injuries more easily than
more basic exercises, especially if your form is not correct.
This time next month, we'll be two weeks into the baseball season -
the greatest time of the year! I'm full of anticipation for the
Pittsburgh Pirates, my team since I was 11 years old. Could this be
the year they win their first World Series since 1979, the year of
Stargell's Stars and "We Are Family"? As Tommy Lasorda
once said, "No matter how good you are, you're going to lose
one-third of your games. No matter how bad you are, you're going to
win one-third of your games. It's the other third that makes the
difference." Go Bucs!
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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.