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DETOX Ionic Detox Footbaths We live in a very toxic environment. The pollution in the air, the chemicals in our food, the water we drink and even the clothes we wear. At any given moment, you may be exposed to toxins and heavy metals. These toxins accumulate in the body and can be stored in your fat cells, which tend to want to hang on to them. A good way to release toxic build up in your body is to sweat such as in a sauna or hot bath. However, for most busy people, they do not have the time to spend hours in the sauna for the best results. In addition, that may be a bit too uncomfortable and when used for detoxification. There is an easy alternative more and more people are finding great success with to rid your body of these unwanted toxins. That is the use of Ionic Detox Footbaths. This is not your ordinary footbath. Ionic Detox Footbaths work by sending a small current that goes in a circuit through the body and generates positively charged ions. The high concentration of the ion field attaches to the negatively charged toxins neutralizing them and the body is then able to discard them through the approximate 2000 pores that are on the bottom of your feet. You can then experience the correct acid-alkaline ph balance as nature intended. Ion Cleanse Theory A water molecule (H2O) is composed of two hydrogen atoms and one oxygen atom. When the molecule loses one of its hydrogen atoms, the remaining OH molecule takes on a negative charge. This is called ionization. This process is done naturally at the beach as trillion of water molecules crash to earth. Due to poor diet and stress the body tends to accumulate and store excessive quantities of acid waste products such as lactic, pyruvic, uric, carbonic, acetic, butyric and hepatic acids. As you walk along the beach, your body absorbs millions of these negatively charged ions, which alkalize the blood and tissue. According to Dr. Theodore Baroody, the author of Alkalize or Die, acid wastes attack joints, tissues, muscles, organs and glands causing dysfunction. The ion cleanse creates precisely the same environment as the walk along the beach, only more powerfully because your feet are in direct contact with the ions being manufactured in the water. An array (functional arrangement of conductors) is placed in water and a small direct current, that can’t be felt by the patient, is delivered into the array. This combines with the water to generate millions of ions that the body uses to neutralize the tissue acid wastes. These are then excreted through the skin of the feet into the water. Independent studies also reveal toxic metals, such as mercury, aluminum, cadmium, arsenic, etc., are found in the water after the 20-30 minute session. There are no side effects and no reactions to the ion cleanse probably because it simulates a natural process the body uses to take out waste products. It assists the natural detoxification functions of the body when these are in a dysfunctional state and contributing to physical illness. The color of the water changes during the use of an ionic footbath. The various colors can tell you what area the body may be detoxing. Black or brown water is the liver. Orange; the joints. Dark green; the gallbladder Yellowy green; kidneys, urinary tract, White foam; Lymph nodes draining Red flecks; blood clot material Black flecks; heavy metals For More Information Contact Doctor Philip Rosen DC 818-943-6140 Weight Lose Program What to lose pounds without a diet???? Isagenix Nutritional Cleansing and Food Plan Naturally Cleanse The Filter Systems Of Your Body Support Your Health With A Proprietary Blend of 242+ Nutrients • Cleanse, Replenish & Revitalize Your Cells • NOT a Diet! The Isagenix Program is a Total Health System designed to improve overall health & well being. • Weight Loss Is A Healthy Side Benefit – and happens very rapidly when you cleanse the impurities from your body. Will assists in building lean muscle. • An excellent Daily Total Health and Wellness program for Long-Term Maintenance. • Your body is the miracle. It is designed to cleanse and heal itself. Support its natural functioning with real nutrition. • The 21st Century technology for food. “Too bad we need it, thank goodness we have it!” -John Anderson, Creator & Formulator of Isagenix. Safely lose pounds and inches naturally through effective cleansing. Our unique Cleansing and Fat Burning System is a common-sense approach to losing weight at a steady pace by cleansing, lowering caloric intake, and increasing physical activity. Whether you choose our 30 Day or 9 Day Program, you can have a system that can help you reach your wellness goals and your target weight. Then, you can enjoy being healthy, clean, and lean for life. *Safely lose unwanted pounds and inches *Cleanse harmful impurities from your system *Burn fat and build muscle *Naturally reduce unhealthy cravings *Gain energy and improve mental clarity If you are interested in further information link to: http://DrRosenCleanse.info Foot Detox Program Ionic Foot Detoxify Bath Top 10 Reasons For Using a Detox Aqua Cleanse System for YOUR body 1. HEALTHY WEIGHT LOSS: which will increase your metabolism, reactivate the body's fat burning mechanisms, release the fat cells that hold toxins, reduce cellulite & easily maintain the weight that is correct for you. 2. MORE ENERGY, BETTER STATE OF MIND: think more clearly, feel lighter, and have energy which will boost your well being. 3. RESTORE AND REGAIN HEALTH: create a stronger immunity for yourself. Have fewer aches and pains, reduce allergies and flu symptoms, help activate the body's NATURAL intelligence to heal itself. 4. RID YOUR BODY OF TOXINS: eliminate the discomfort of detox, remove heavy metals, chemicals & toxins easily & comfortably from your body. 5. RECEIVE RELIEF: of discomfort from sore and aching joints, which are symptoms of arthritis and bursitis. 6. MAINTAIN GOOD HEALTH: Obtain high energy levels and long term wellness. 7. UNBURDEN YOUR BODY: of herbicides, pesticides, colorings, additives, preservatives and other untold chemicals that reside our water, food and air. 8. QUICK, EASY AND AFFORDABLE SOLUTION: The more toxins we maintain, the faster we age & the faster our bodies breaks down. The immediate benefits are an increase in energy & overall well being, a healthier disposition, a better state of mind, weight loss, an increased metabolism, improved digestion which will help in restoring balance to the body & its organs & lessening the body's symptoms of discomfort. The aging process is slowed & the skin is able to rejuvenate itself correctly, THE WAY NATURE INTENDED! 9. SLOW THE AGING PROCESS AND LOOK YOUNGER: Clear skin, remove rough discolored areas, smoothen dark areas under the eyes, lighten our skins color & NATURAL beauty will immediately radiate through. The aging of our skin slows & we are able to gain a more youthful appearance. 10. REJUVENATION: look & feel great, inside & out, beautify skin & hair. For more information link to: http://DrRosenCleanse.info SOT Non-force SOT is a method of chiropractic based primarily on the identification and treatment of 3 bodily systems (called Categories): the cranial sacral respiratory system, the weight-bearing system and the function of the lumbar spine. The cranial sacral mechanism is a combination of integrated functions that support, nourish and enhance the performance of the nervous system as it controls bodily functions. The components of the cranial sacral respiratory mechanism are: Respiratory motion of the sutural system of the cranium along with cranial bone flexibility. Respiratory motion of the sacrum between the two ileum. Tension of the dural membranes from its contact with the sutural system, the cranium, the upper cervical spine and the sacral base. The inherent quality of the cerebral spinal fluid to pulsate and flow through the dural membrane system. The growth and inherent respiration of the brain and ventricular system. All other systems of the body have both a direct and indirect relationship to the cranial sacral respiratory mechanism (endocrine, cardiovascular, respiratory, etc.). In SOT, structural analysis is based on objective clinical findings (indicators). These methods are based on normal physiology and how the physiology should react under certain conditions, i.e., Arm Fossae test is a challenge of multiple stimuli calling on the upper motor neurons system to coordinate function with the lower motor neuron system. Once these indicators are collected, the SOT Chiropractor makes judgments as to the best treatment approach. One of three categories are chosen, based on the needs of either the cranial sacral mechanism, the weight-bearing properties of the sacroiliac joint or the lumbar spine. The three category system of classification is defined as follows: Category I is a disturbance in the cranial sacral mechanism in its distribution of the cerebral spinal fluid, the tension of it’s dural membranes and the function of the cranial/sacral structures to promote these qualities. Category II is a disturbance of the body’s weight-bearing system, primarily the weight-bearing sacroiliac interosseous ligaments, with a loss of the body’s ability to maintain itself posturally against gravity. The cranial sutural system is considered as part of the body’s weight bearing system. Category III is a lumbar joint failure possibly resulting in discogenic involvement and nerve root compression or stretching. A failure of the piriformis muscle is also considered in Category III as is distortion of the pelvic ilio femoral complex. Indicators for further treatment procedures are monitored as the treatment protocol continues. By monitoring the indicators, you also will know when and if the adjustment has been successful. All three of the category systems utilize specific pelvic blocking procedures to initiate alignment and respiration along with spinal adjustment. Cranial techniques are primarily indicated by the category system being treated. This flow from full body adjusting to specific cranial adjusting was developed over many years by Dr. DeJarnette. Included in SOT is Chiropractic Manipulation Reflex Technique (CMRT). CMRT is a system of organ function analysis and treatment as it relates to the spine and the occipital tendon insertions. This method not only allows you to find the major vertebral subluxation but also the degree of involvement, (cerebrospinal-meningeal, vertebral visceral or structural-vertebral). CMRT teaches a method of adjusting the vertebrae subluxation along with soft tissue reflexes to nourish the organ. The occipital fibers are based on the ability of the proprioceptive system (Golgi Tendons) to respond to muscles influenced by spinal subluxations and visceral and meningeal disturbances. CMRT allows the SOT Chiropractor to take a whole person approach to health. SOT also employs trapezius fiber analysis with spinal palpation to define spinal subluxation and cervical indicators to define lumbar subluxation. Extremity techniques are taught in SOT as part of its core curriculum since they are part of the weight-bearing system and can influence cranial sacral respiration. SOT Chiropractors realize that the body is a unified system with all parts in relationship and that the maintenance of the cranial sacral respiratory system and the weight-bearing system are primary CranialSacral Therapy CST I have recently participated in the Somato Emotional Release workshop offered by The Upledger Institute, Inc., an innovative healthcare organization that offers continuing education courses to medical professional worldwide. The Somato Emotional Release workshop is the third is a series of cranial workshops, which I have been participated. An osteopathic physician, John E. Upledger, designed the Somato Emotional Release workshop. Dr. Upledger’s, CranioSacral Therapy and Somato Emotional Release, workshops are taught internationally. CranioSacral Therapy is used to detect and correct imbalances in the craniosacral system, which may be the cause of sensory, motor or neurological dysfunction. The craniosacral system consists of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. It extends from the bones of the skull, face and mouth – which make up the cranium -- down to the sacrum, or tailbone area. Within my office, I practice in a chiropractic environment which provides a unique health procedures based on getting patients well without drugs, through adjustments, physical therapy, exercise activities and patient education. We teach patients how their body works and how to take care of it outside of our office. The therapy has been successfully used to treat headaches, neck and back pain, TMJ, chronic fatigue, motor coordination difficulties, eye problems and central nervous system disorders. CranioSacral Therapy works in conjunction with my use of Sacral Occipital Technique, which I have been using since 1995. It provides me with still another tool to provide you with a safe non-force technique for adjusting. CST (CranialSacral Therapy) was pioneered and developed by osteopathic physician John E. Upledger following extensive scientific studies from 1975 to 1983 at Michigan State University, where he served as a clinical researcher and Professor of Biomechanics. CST is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the craniosacral system - comprised of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. Using a soft touch generally no greater than 5 grams, or about the weight of a nickel, practitioners release restrictions in the craniosacral system to improve the functioning of the central nervous system. By complementing the body's natural healing processes, CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease, and is effective for a wide range of medical problems associated with pain and dysfunction, including: Migraine Headaches Chronic Neck and Back Pain Motor-Coordination Impairments Colic Autism Central Nervous System Disorders Orthopedic Problems Traumatic Brain and Spinal Cord Injuries Scoliosis Infantile Disorders Learning Disabilities Chronic Fatigue Emotional Difficulties Stress and Tension-Related Problems Fibromyalgia and other Connective-Tissue Disorders Temporomandibular Joint Syndrome (TMJ) Neurovascular or Immune Disorders Post-Traumatic Stress Disorder Post-Surgical Dysfunction SER is a therapeutic process that uses and expands on the principles of CranioSacral Therapy to help rid the mind and body of the residual effects of trauma. SER offers applications designed to enhance results using CST and other complementary therapies. For Your Information HOME CARE 1. Set aside a special part of each day for complete mental and physical relaxation. This is important in the restorations as well as maintenance, of normal health. 2. When sitting, you should choose a chair that has adequate firmness to hold your weight comfortably, and always sit straight. Avoid a chair, which is too soft or over stuffed. Recliner chairs are acceptable, if constructed so that you may recline with your back in a normal, straight position. 3. Cross your legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate an existing back condition as well as interfere with the circulation of the lower limbs. 4. Get plenty of sleep to allow your body to recuperate and repair. 5. Sleep on a firm mattress, preferably one which is neither too hard, nor too soft, but just firm enough to hold your body level, while at the save time soft enough so that your shoulders, buttocks, etc., will sink into the mattress. 6. Your pillow should be neither too high, nor too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows. Never lie on a couch with your head on the armrest. 7. Sleep on your or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions. 8. Rise from your bed by turning on your side and swinging your legs off the bed. Then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back. 9. Do not read or watch TV in bed, particularly with your head propped at a sharp or strained angle. 10. Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep. PLANTAR FASCITIS Plantar fascitis is an acute or semi acute injury which occurs due to the stretching and/or partial rupture of the firm band of connective tissue (plantar fascia) on the sole of the foot. Excessive stretching of the plantar fascia may be produced by: • Excessive, long periods of foot pronation. • Landing hard on the sole of the foot. • Instant foot acceleration and deceleration. • Repetitive shock caused by heel strike. Heel pain is a frequent complaint with the middle-aged, especially with waitresses and others who must stand for long periods of time. Most often, however, the victim of plantar fascitis is someone who pronates and has been doing so for many years. Without support, the arches of the pronated foot gradually weaken, placing more strain upon the plantar fascia; pain may occur gradually and the potential for developing plantar fascitis is accelerated. PREVENTION As preventive measures, the following points should be followed. 1. Plantar Fascitis requires orthotic support at all times. Your chiropractor can prescribe and cast Orthotics for both dress and casual shoes. 2. Your chiropractor can recommend the proper shoe (one which is shock absorbing, has a firm counter, strong shank and provides a proper “ball fit”). 3. Your chiropractor can help with any weight reduction problems for the over weight patient. 4. Your chiropractic will suggest to do exercise in moderation; NEVER ATTEMPTING TO “RUN THROUGH” PAIN! TREATMENT Your chiropractic can perform the best treatment for plantar fascitis which will include the following: 1. Manipulation of foot biomechanical faults with emphasis on the calcaneus. 2. An ankle and arch strengthen program for the foot with emphasis on the inversion of the foot. 3. Create a no weight-bearing platform with arch tape or orthotics when in the acute phase. 4. Sports activity limited to pain tolerance. 5. Shock and pronation control through orthotics. 6. Physiotherapy modalities such as ultrasound, electrical stimulation, interferential and cryotherapy. Designed to reduce inflammation and pain or to increase blood and decrease scar tissue formation. It is important that the foot get immediate attention when plantar fascitis is in its early stages. The longer treatment is delayed, the longer the recovery. For Your information Exercising Wrong for Your Body If you exercise regularly and watch what you eat but still have unwanted bulges... You're Probably ExercisingWrong Little-known fact: The shape of a person's body -- Hourglass, Spoon, Cone or Ruler*-dictates the type of exercise he/she should be performing to get health and fitness benefits. Solution: A six-year medical study shows that by selecting exercises according to your body type, you can begin to address the built in imbalances of your body. * * WHAT'S YOUR BODY TYPE? Your body type has nothing to do with how tall, short, slim or chunky you are. It has to do with where your weight-both fat and muscle-accumulates on your body. Your body is most likely. . . Hourglass-if you carry most of your weight in your upper and lower body...and there's a significant difference (six inches or more) between the circumference of your chest and waist or between your hips and waist. Spoon-if you carry most of your weight in your hips, thighs and buttocks. Cone-if you carry most of your weight in your back, chest, arms and stomach. Ruler-if there's not much difference in the circumference of your chest, waist and hips...and you tend to put on weight around your midsection. If you're not sure of your body type: You're probably overweight. Follow the recommendations below for the Hourglass body type until you've lost some of your extra weight. As you slim down, your natural shape will start to emerge. HOURGLASS About 40% of women and 20% of men have an Hourglass body type. People with this body type require exercises that burn fat without adding muscle mass in the upper and lower body areas. Recommended exercises... Main aerobic exercises: Jump rope...stationary bicycling with low resistance (level 1 to 3)...jumping jacks…fast walking (a pace of 3 to 4.5 mph) on a flat surface…elliptical machines with no resistance. Main resistance exercises: Weight machines with light weights (10 pounds or less for the upper body and less than 25 pounds for the lower body) and a high number of repetitions (25 to 50 per exercise)...upper-body exercises with a four-pound aerobic (weighted) bar (for women) or 12- to I5-pound aerobic bar (for men)…leg extensions with light weight and high repetitions (25 to 50 per exercise). Exercises to avoid... Aerobic: Step classes…spinning classes…high-impact aerobics. Resistance: Any upper- or lower body exercises using high resistance or weights...any exercise using ankle weights. SPOON About 30% of women and 10% of men have a Spoon body type. Spoons require exercises that quickly burn fat in the lower region of the body and build muscle in the upper region. Recommended exercises... Main aerobic exercises: Jump rope…stationary bicycling with low resistance (level 1 to 3) and high revolutions per minute (90 to 120)…fast walking (3 to 4.5 mph) on a flat surface. Main resistance exercises: Upper body exercises with moderate to heavy weights (10 pounds or more) and low repetitions (8 to 10 per exercise)…lower-body exercises with low resistance (less than 25 pounds) and high repetitions (25 to 50 per exercise). Exercises to avoid... Aerobic: Elliptical machines and stair climbers...Rollerblading... swimming...long-distance running...spinning…step classes...high-impact aerobic classes. Resistance: Squats...lunges…leg presses…any lower-body exercises with moderate to high resistance or weights. CONE About 30% of men and 10% of women have a Cone body type. Cones need to concentrate on building bulk in the lower body and endurance in the abdomen and upper body. Recommended exercises... Main aerobic exercises: Spinning…stair climbers…stationary bicycling with moderate to high resistance (level 4 or higher)... slow walking (3 mph or less) on an incline or hills…step classes. Main resistance exercises: Leg presses, leg extensions and leg curls (done on weight machines) using moderate to heavy resistance (50 pounds or more) and low repetitions (8 to 10 per exercise)…upper-body exercises with low resistance 00 pounds or less) and high repetitions (25 to 50 per exercise)-especially push-ups, pull-ups and dips. Main flexibility exercises: Hamstring and upper-body stretches. Exercises to avoid... Aerobic: Rowing…aerobic or step classes using hand weights. Resistance: Any upper-body exercises with moderate to high resistance or weights. RULER Approximately 40% of men and 20% of women have a Ruler body type. Rulers need to focus on building muscle and overall strength. Approximately 40% of men and 20% of women have a Ruler body type. Rulers need to focus on building muscle and overall strength. Recommended exercises... Main aerobic exercises: Step classes. . .spinning….stationary bicycling or elliptical machines with moderate to high resistance (level 7 to 15…walking on an incline or hills (3.7 to 4.3 mph)...swimming. Main resistance exercises: Squats, lunges and leg presses…all upper and lower-body exercises using moderate to heavy resistance or weights (10 pounds or more for the upper body, 50 pounds or more for the lower body) and low repetitions (8 to 10 per exercise). Main flexibility exercises: Hamstring and quadriceps stretches. Exercises to avoid...None. By: Edward J. Jackowski, Ph D BOTTOM LINE health: October 2008 For Your Information The At-Home Athlete Over the years I have given out numerous stretching and strengthening exercise sheets. Here is one more. The article comes from my bi-monthly newsletter, yet I found it important enough to send you a copy if you failed to look at it closely. The article has the expanded information describing the fitness s tools which you can use at home. . . The At-Home Athlete When it comes to getting in shape, there are several Golden Rules: train smart, not hard; rest and recovery are critical; intensity is more important than duration; and proper nutrition is vital. Notice what's not on the list: expensive gym memberships, fancy pieces of equipment and time. It's possible to sculpt a better body with simple, inexpensive equipment, smart training and fast-paced, intensity-focused routines that take minimal time. The problem for most people embarking on a home fitness routine is learning where to begin, how often to work out and what equipment to use. Here are 10 recommended tools for an all-inclusive full-body workout. Some are inexpensive pieces of equipment; others are simple methods of training. You don't need all 10 before starting. Choose one and slowly build your fitness foundation. 1. Light dumbbells 2. Body-weight training 3. Stability ball 4. Weighted fitness bar 5. Plyometrics 6. Medicine ball 7. Jump rope 8. Chin-up bar 9. Resistance bands 10. Kettlebell Not sure what all of these are or how to incorporate them into your fitness program? Ask your doctor for more information, and remember these general rules: start off gently, increase your workout intensity gradually over several weeks, don't hold your breath, try to keep strict form, stay under control, and stop immediately if you feel dizzy, faint or in pain. The At-Home Athlete By Perry Nickleston, DC Getting in shape doesn’t have to be expensive if you learn the tricks of the exercise trade. Why spend the time and money to go to a gym and then end up waiting in line to use the equipment? Here are 10 easy ways to get in shape fast without ever leaving the comfort of your own home. When it comes to getting in shape, there are several Golden Rules: train smart, not hard; rest and recovery are critical; intensity is more important than duration; and proper nutrition is vital. Notice what’s not on the list: expensive gym memberships, fancy pieces of equipment and time. It’s possible to sculpt a better body with simple, inexpensive equipment, smart training and fast-paced, intensity-focused routines that take minimal time. The problem for most people embarking on a home fitness routine is learning where to begin, how often to work out and what equipment to use. Where to start? Every great journey starts with a single step. Keep it simple at first and increase training intensity once you begin to see changes in your body and your endurance improves. A lot of people feel overwhelmed with the commitment it takes to follow a regular exercise plan, so they keep putting it off. It’s the classic story: Oh, I’ll start exercising next month. But that month never seems to arrive. Motivate yourself to exercise for just 30 days. Why 30? Because it takes 30 days to form a new habit. After a month, it will be an activity you truly enjoy doing. Imagine that. So, how often should you exercise? That depends on your level of experience, endurance, and the type of exercise program. It is recommended that you exercise a minimum of three, but no more than five days per week. Your body needs time to recover after a strenuous workout. No program should exceed one hour or you risk overtraining and possible injury. A full-body circuit routine, when performed correctly, should be completed in a maximum of 30 minutes. Additional cardiovascular (aerobic) exercise may be added if desired. What type of equipment can you use at home? Below are the top 10 recommended tools for an all-inclusive full-body workout. Some are inexpensive pieces of equipment; others are simple methods of training. Remember, the goal is to take that first step – don’t think you need all 10 before starting. Choose one and slowly build your fitness foundation. Light Dumbbells A set of dumbbells is the “king” of any home fitness program, with virtually unlimited uses. The key is using high repetitions and compound exercises to reduce the need for going heavy. Compound exercise means moving from one body part to the next without rest. For example, do 15 repetitions for a biceps (front upper arm) curl and move immediately into 15 reps on a triceps (back upper arm) extension. It decreases the time needed for an effective workout and you feel the burn faster. This is a slang term used in the fitness world for the burning sensation felt in a muscle when exercised correctly. Body-Weight Training Otherwise known as “gravity training,” body-weight training involves exercises against the gravity resistance of your own body. Examples include pushups, sit-ups, chin-ups, squats and lunges. The great thing about body-weight training is that regardless of age, strength or experience level, everyone can do it, and everyone can benefit from it. It doesn’t matter whether you are a top-level athlete looking to enhance your competitive skills or a couch potato who hasn’t exercised in years. Body-weight training will deliver results. You can get into great shape without wasting time going to the gym, and it doesn’t cause the sore knees, backs and shoulders that often result from heavy lifting. Plyometrics Plyometrics is a form of training that uses explosive movements such as jumps, skipping, bounding, jumping rope, hopping, lunges, jump squats and clap push-ups to develop muscular power. It acts on the muscular and neurological systems to increase your power output. These quick, powerful movements increase your stamina and metabolic rate. When mixed with resistance exercises, it can significantly elevate your heart rate, replacing the need for traditional cardiovascular work. If you suffer from knee, hip or back pain, be careful when introducing plyometrics, as it can be rough on your joints. A Stability Ball Exercise (stability) balls focus on core and functional training, which involves strengthening the torso for better workouts and fewer injuries. Fitness experts know it’s one of the best ways to strengthen the abs and back to increase stability. Exercise balls challenge muscles by putting your body in an unstable environment. When you lie on the ball, your legs and abs immediately contract to keep you from falling off. Add an exercise (like a chest press or a crunch) and you’ve just increased the intensity of the movement. Exercise balls are versatile enough to use for just about anything. Make sure to choose the proper ball for your height and body weight. A Weighted Fitness Bar This is a classic fitness tool: a simple, one-piece, solid steel, weighted fitness bar covered in rubber. It is very user friendly and extremely versatile. You can do a wide variety of workouts, including strength and conditioning, circuit and interval, martial arts, sports conditioning, balance and alignment, Pilates- and yoga-based workouts, and flexi-bility training. It has a beginner-level weight as low as 3 pounds to an advanced-level weight of 36 pounds. It replaces the need for heavy Olympic-size bars that take up too much space and are not practical for home use. A Medicine Ball A medicine ball is a weighted ball between 3 and 25 pounds. Medicine ball exercises are an excellent way of training the core muscles to develop power. They help keep exercise fun by making the same old boring routines dynamic and interesting. It’s important to remember, though, that unlike weight training, you shouldn’t aim to keep increasing the weight to get results. When you see the benefits of improved balance, power and stability, you will be motivated to continue with this style of training. Keep your workouts fun – mix in a couple of medicine ball exercises and see what happens. You will be pleasantly surprised with the results. A Jump Rope Jumping rope is a tried and true method for improving conditioning and coordination. If you have never jumped rope before, you can expect a challenge. The rope can be very frustrating to a beginner. You will not become proficient with the rope overnight. It takes time and practice. Many athletes get frustrated and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your quest for a better body. Jumping rope increases agility, quickness and endurance. When mixed in with a strength conditioning program, it can be the secret weapon in the battle to achieve a lean physique. A Chin-Up Bar The chin-up is a powerful exercise that will significantly increase upper body strength and muscle tone. An inexpensive addition to your home that is attached to the inside of any doorway, the chin-up bar will become a base foundation exercise. Now you might be saying, “There is no way I can do a chin-up!” On the contrary, you can do a lot of chin-ups until you get strong enough to do them without help. Simply put a chair underneath the bar and use one leg to push off of the chair to help perform the exercise. Removing a slight bit of your body weight makes it easier to complete. The key is not to help too much. You want enough weight to struggle after 8-10 repetitions. In no time at all, you will be doing them unassisted. Resistance Bands/Tubing Resistance bands are ideal for home exercise programs and can easily be incorporated into a circuit-training routine, helping to condition the cardiovascular system as well as strengthening specific muscle groups. Resistance tubing is extremely adaptable, and exercises can be completed with very little additional equipment. The unique toning effect of the bands comes from the eccentric (pulling) resistance on your muscles at the midpoint of each movement. Smaller muscle groups that are hard to train with more traditional free-weight exercises can be targeted. This makes it ideal for home athletic conditioning. A Kettlebell If I had to choose one single fitness tool to use, this would be it! Created in Russia, the kettlebell is a round iron weight with a handle on it. (Like a cannonball with grips). If you’ve ever had a gym membership, you’ve probably seen someone using it. This fun-to-use tool can shred body fat like crazy, especially for women wanting to get rid of stubborn hip and thigh fat. The secret is a series of dynamic swinging movements. You use practically every muscle for whole-body resistance training and high-speed, fat-burning cardio. A must-have for your fitness routine. ________________________________________ It is recommended that you always check with a health professional and ask their opinion before undertaking any strenuous exercise program. Here are some general guidelines to follow when you begin: • Start off gently and work within your comfort zone. • Increase your intensity gradually over several weeks. • Maintain regular breathing throughout the exercises (do not hold your breath). • Try to keep strict form with control. • Do not undertake any exercise if you are in pain. If you feel faint, dizzy or unwell while exercising, stop immediately.