Pranic Therapy - Part I

Pranic Therapy Part I - An Introduction
Pranic Therapy is an alternative system of Medicine using therapy with the Universal Stream of Consciousness, the Cosmic Prana.
Pranic Therapy can be effectuated by proper knowledge of the psycho- physical organism, physical and mental discipline and opening all our channels to the Cosmic Prana. This is normally effected in seven steps
The Seven Stages of Pranic Therapy Knowledge of the Psychosomatic Machine Regulation of Sleep, food & Exercise Relaxation Attunement to Biorythms ( Circadian Rhythms, Solar & Lunar Rhythms ) Removing mental blocks ( Difficult due to Repression ) Overcoming Prajnaparadha ( Fault of Awareness due to misuse of our cognitive & conative functions) Opening the system to the Cosmic Prana ( Opening all channels to the Divine Shakti )
Introduction
With the advent of rapid industrialization, urbanization and the breakdown of family life after the Second World War, social life in the West became tense & stressful. The spread of materialistic ideas and ideals and the erosion of faith in Morality & the Law Divine & the social disturbance caused by the Vietnam War brought a sense of futility & meaninglessness in the Western psyche.The limitations of the Western system of chemotherapy & adverse side-effects of antibiotics, sedatives and certain other drugs and the disillusionment with the promises of science & technology made millions turn to Oriental philosophies, divine practices & systems of therapy.
The response from the Orient was benevolent. Favoured by the social revolution that swept through several countries in the West in the 1960s, these countries, especially the US, came to be flooded with Gurus and Yogis. Yoga, TM, Reiki - all attained world-wide popularity.
Three Modern Movements
As a byproduct three modern movements came into being.
They are Neo-humanisn, interreligious dialogue and Holistic Health. The term 'Neo-humanism' refers to a basic change in modern man's attitude towards himself and his fellowmen which is characterised by the recognition of the essential goodness of man focus on existential problems striving for higher transcendental experience.
The contribution of Ramakrishna Movement to inter-faith dialogue was immense. Other movements like Maharshi International University & Self Realisation Fellowship contributed to this change in the human mindset.
Holistic Health
Holistic Health refers to a modern movement which regards health as a dynamic state of the total human being. Although the symptoms of a disease may be found in certain tissues or organs, health is not a mere removal of such symptoms by the treatment of the affected tissues or organs, but a state of multidimensional experience, according to this perspective. The mind, body & environment are in a state of dynamic interaction & the maintenance of this interaction in an optimum state of efficiency is what health means. In other words " To be healthy is to have the ability to live with full use of our faculties and be vigorous, alert & happy to be alive, even in old age, despite an occasional bout of illness." This " operational health" has been defined as wellness. It is a sense of all-round well-being as contrasted with illness. .
The greatest aspect of holistic health is its recognition of the role played by mind in health. " Mind is omnipotent " said Freud & he had shown that the Unconscious played a key role in causing certain diseases which came to be described as psychosomatic diseases. He looked upon the Unconscious chiefly as the repository of negative emotions. His early disciple Carl Jung expanded the concept of the Unconscious to make it include good emotions and even spiritual urges. Adler, another disciple of Freud showed that the ego could alter unconscious behaviour.
The connecting link between the body and mind was not clear. The work of the Canadian endocrinologist Hans Selye brought the much needed connecting link. In his classic work " The Stress of Life " Selye showed that mental stress was the root cause of several types of common illness such as hypertension, hyperacidity etc. The 'stressor' (the original source of stress ) excites the hypothalamus in the brain. This vital organ which controls the autonomic nervous system activates the pituitary to secrete the stress hormone ( known as ACTH ) which stimulates the secretion of several hormones and steroids (including the well known, adrenaline or epinephrine). More sugar is released into the blood & BP is increased as a result of these changes. According to Selye, stress is unavoidable in life. ( The emotional centre in the brain, when upset, stimulates the oxintic cells to secrete more hydrochloric acid in the stomach which leads to hyperacidity.) When it goes beyond a certain tolerance level ( which varies from person to person ) the system breaks down resulting in illness.
To the scientific picture of body-mind interrelationship given above, certain new concepts were added. One was the idea that if negative emotions could cause illness, positive emotions can cause "wellness". The attention of medical experts & the imagination of the public was captured by this innovative idea when Normal Cousins, editor of Saturday Review, published a convincing account of his recovery from a debilitating & incurable disease of the connective tissue. The patient's understanding of the disease & his active participation in the recovery process was highlighted by his case.
The most difficult and controversial aspect of holistic health is another idea that by creating proper awareness within himself man could exercise a certain degree of voluntary control over the healing processes taking place in his body. After the aftermath of Pavlov's demonstration of conditioned reflexes, another Russian scientist K M Bykov and his colleagues showed in 1924 that several involuntary processes such as regulation of body heat, heart rhythm, production of urine, BP etc which were mediated by the autonomic nervous system could be brought under voluntary control. The above finding was corroborated later during experiments conducted on animals under 'operant' (voluntary)conditioning. Hundreds of people found that they could bring under control their heart rhythm, brain waves etc with the help of the biofeedback technique. Indian Yogis in the West also demonstrated that they could alter metabolic rate, heartbeat, body temperature etc simply by their will power, without the use of any biofeedback instruments.
More information about Transcendental Philosophy & Yoga can be had from http://www.zodiaccomputers.com/Html/yoga.htm
Holistic health practioners invaded the scene at this juncture. They showed that not only certain organs but the working of the whole system such as the digestive system, the respiratory system, circulatory system etc ( known as the Systems concept ) could be regulated simply by changing one's life-style & affinities. It was claimed that even diseases such as cancer could be cured or held in check be creating strong faith & the right type of consciousness.Despite the exaggeration and the propaganda which accompanied these claims, the basic idea that man can consciously regulate involuntary and unseen physiolo- gical processes came to be accepted as a fact by the medical community.
Various meditation techniques like Transcendental Meditation, Zen, Yoga were becoming popular in the West in those days. Apart from the spiritual benefits, (In Transcendental Meditation, the existence of a fourth major state of Consciousness called Transcendental Consciousness was proved by Dr Keith Wallace in his Phd Thesis ) practical Yoga teachers showed that Meditation also produced other beneficial effects such as reduction of tension, lowering of BP, relaxation of muscles, increase of concentration & work efficiency & even increase of immunological resistance to diseases. As a result, some form of Meditation has become an essential part of most holistic health programmes.( Dr Harold Bloomfied says that TM can be used as an adjunct to psychiatric practice.)
The success of Acupuncture, herbology etc which came to be recognised as ' Alternative Medicine " , lent much support to the holistic health position. Two great discoveries strengthened this position. One was the discovery of 'biological clocks' in nature and the existence of biorhythms in the human body. The other discovery was that the brain produced certain neuro- modulators called endorphins which have the property of reducing pain. The production of these natural painkillers is influenced by our thoughts and endorphins are produced when our EEG brain waves are in an alpha state ( 8.5 cycles per sec).
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The remaining portions can be read from G Kumar's ebook Pranic Therapy. To get the Ebook contact mailto:zodiac20@vsnl.com

Trade In Your Diet For A Lifestyle!

Dieting is a pain. I think basically everyone would agree that having to adhere to a rigid restriction of your free-flow eating preferences puts a bit of a damper on the whole food experience. And eating should be one of the pleasures of life, right?
In my online diet and weight loss counseling service, I try to get around that big negative by blowing the doors off the conventional diet "box". What we need to do here is make what is good for you TASTE GOOD TO YOU.
If you think about it, most of what is not good for you is basically made appetizing with loads of sauces, dips, dressing, salsa or salt and flavour enhancers. So it's really just the sauce that tastes great. Don't believe me? Try a burger with no mayo, no ketchup and no salt. Well maybe you still like the burger but my point is, we can make anything taste great with a little dressing, so how about doing that instead, with the "good for you" foods.
Now, one of the interesting things is that quite a lot of the "good foods" taste great with very little dressing, so we get an easy "win" there, no hardship involved. For the rest, we just get a little creative and, as an example of a really simple recipe that yields up the sweetest peppers ever, have a look at the recipe my wife has posted on my website www.gordonblack.com. Just click right there on the first page, and if you try it , e-mail me with your comments; I think it's almost like eating candy.
So which are the "good foods"? Well, I think you can be pretty confident over in the fruit and vegetable area, there is not much there that can do damage to our weight management program; and what tastes better than a really ripe tomato, or papaya or mango?
Fish, shellfish, pasta, yes, pasta is in my plan big-time and with loads of real tomato sauce which means no cans, no jars, no production, no additives, preservatives and chemicals with names we can't even pronounce. Instead we just go with some garlic cloves, some olive oil and some tomatoes and you can even use some salt! In my diet plan we eat a lot, but it's WHAT we eat that counts.
Now, at the start I titled this article, Trade In Your Diet For A Lifestyle, and you're probably thinking, where's the lifestyle part? Well, here it is. You can eat loads of goodies as long as you make a corresponding investment in some form of exercise. It's like a balancing act, as much as you load up one side, you have to balance it out with the other, and in this case the "other" is the regular exercise. Regular is the operative word, it must be regular even though it doesn't have to be those exhausting "burn off the pounds" sessions I see so often. Just regular, consistent exercise with something you hopefully like doing, walking, cycling, swimming, golfing and if you really enjoy aerobics, that's fine too.
So it's really all about balance, and the freedom to eat as you wish, as long as you stay with the "good foods", balanced out with that regular exercise. I think the trade-off is very liberating and certainly worth it.

What Type Of Food Should You Really Feed Your Cat?

What should you feed your cat to make sure he or she will have the necessary nutrition? What is the ideal mix of food to help your cat live to the limit of it's life span?
Tp answer these questions, one should look at the diet of a feline in it's natural habitat. In the wild, a cat eats almost exclusively animal tissue. However, they would normally eat the entire body of the animal,
including it's stomach contents, which has many nutrients that are simply lacking in an animals muscle tissue.
Another question many cat owners have is: Is fresh meat the best possible food for cats? Not necessarily. Fresh meat will not provide a balanced diet for a cat, as they are extremely protein dense while being very low in vital nutrients such as calcium.
Alternately, some cat owners have asked, "Is it O.K. to feed my cat an exclusively vegetarian diet?" The answer to that question is a clear cut no. Cats cannot produce the nutrients it needs from an exclusively vegetarian diet in the same way that humans can.
Being a highly specialized hunter, it has simply lost that ability during the course of it's evolution.
Major skin problems are often the result of a deficiency in certain essential fatty acids which can be found in animal flesh alone.
Another problem is that a deficiency of the amino acid taurine, a vital building block for proteins in the body, which can cause both blindness and heart failure. Cats are simply born carnivores.
Is it o.k. to give a cat only dry food? According to petshub, the answer is yes, providing that you ensure that fresh water is available at all times.
Dry food is generally more convenient, hygienic, and affordable than canned or fresh food. It also exercises the teeth and reduces the buildup of tartar, which can grow into a severe problem in cats that are fed a soft and mushy diet.
For more information about proper cat nutrition go to http://www.premium-cat-food.com/

Is Your Ability to Buy Dietary Supplements, Herbal Preparations, and Tonics in Jeopardy in the USA?

When the DSHEA (Dietary Supplement Health Education Act) was passed by the USA Congress in 1994 it was a boon to all of us consumers. Finally, we all could buy herbals that had long histories of safe and effective use throughout the world. Before the DSHEA we were unable to get them, much less even educate ourselves about them. This was because the FDA was stopping education on them, and their actual manufacture supposedly for "Our" protection.
Certainly, there are slime in every business who prey on unsuspecting consumers who have not really educated themselves. We as consumers have to understand that there is no "Magic bullet" that will instantly reverse years and years of abuse of our systems.
There is no magic pill that will instantly cure cancer, diabetes, high blood pressure, the common cold, etc. Some companies hype products as miraculous cures. It kind of reminds me of some of the shall we call them less than upstanding martial arts teachers who claim that they were taught a secret style by some hermit monk from the mountains. Yeah. Right.
That being said, it makes no sense to not allow good products on to the market.
The idea is to have supplements that can help you to live a better life. Can keep you healthy, prevent illness. And when you are feeling sick (dis-eased) can help make you feel better. They can be used to regulate your blood pressure, help you to relax, help you to sleep when you have to much on your mind. Something you can take to help fight off the beginnings of a cold, etc. Basically, help keep your body in perfect balance and health so you do not have to worry about ever getting sick.
Before the passage of the DSHEA some of the wonderful products being blocked included, Traditional Chinese herbal medicines, Ayurvedic medicines, and traditional folk medicines. So, rather than being able to easily get herbal remedies, we were forced to buy less effective drugs manufactured by pharmaceutical companies. We were forced to buy synthetic vitamins. We could not get the education on vitamins and herbs as to what they could do for us. It was Prohibition all over again. Only instead of alcohol, the "Evil" was natural products.
With the passage of the DSHEA in the USA, the FDA is still regulating supplements. Contrary to what is reported in mainstream press, and by the FDA. There really are safety rules in place. Supplements are regulated. So are the foods you eat. Drugs are more regulated than dietary supplements. Supposedly, they are proven safe before being distributed to consumers. If that is the case, why is it that almost every month there is another recall of some drug due to unforeseen side effects and dangers? Why is it that once a drug is approved for use, many doctors start to prescribe it for uses it was not approved for? Yes this really happens.
If you could get an all natural product made specifically to treat your condition by a qualified, highly trained herbalist, would you prefer that, or would you prefer taking a laboratory produced drug that is synthesized from who knows what?
What if the herbal product was the same price? What if the herbal product was 10 times cheaper?
The drug companies certainly do not like consumers to be educated on products that would take away their profits.
Do you know that even though certain herbs have been proven to fight off cancers and destroy them, you will never learn about them? This is because even with the passage of the DSHEA, the FDA is suppressing this type information claiming that there "are not enough safety studies" even if it has been studied in most other modern countries around the world. Is that "Protecting" you? Or is it protecting the profits of drug manufacturers?
Do you know that as recently as a few years ago, no manufacturer of calcium products could claim that taking calcium would help fight off osteoporosis? Thanks to the DSHEA you can learn that calcium can help.
So now you have a small understanding of what benefits you get from the DSHEA. Here is the problem.
Now there are some Senators and Representatives who want to take away the rights of consumers like you and me to use the products of our choice. They want to limit the choices we have in how we are treated. They want us to be forced to use high priced poisonous pharmaceuticals rather than herbs. They do not want us educated as to what herbs do, how they can benefit us and keep us healthy.
This attack is being launched by Big Dick (Richard) Durbin (democrat of Illinois). The question is why. Is he really that well versed in every treatment so that he can tell you what is good for you and what is not? Is he really that educated in how all of the supplements, vitamins, herbs, and preparations really work? Or is it the usual. Politics and high level big money political contributions to his campaign at work.
While his idea is commendable - insuring that supplements are safe. Wouldn't it be a better idea to force a supplement manufacturer to prove that the supplement does what they claim it does?
Wouldn't it be better to allow...no in fact force the supplement manufacturer to have a lot of educational material available to consumers so they can educate themselves. Material including possible adverse reactions. Known and reported incompatible products (i.e. don't take this with aspirin, etc.) Safe dosages, and unsafe dosages, as well as how much is to much..How much can you safely take during a 24 hour period. Information like that. I'm sure that this type of information would be more helpful than some bureaucrat deciding what you can and can not know about a particular product. Even if that bureaucrat has the best of intentions.
Imagine not being able to buy the herbal product of your choice because some politician and bureaucrat want to "Protect" you. Imagine not being able to find information on adverse effects and beneficial effects of a particular herb, or herbal combination, or dietary supplement? It is about to happen here in the USA.
If you really want to keep the ability to educate yourself on alternative medicine, the proper use of vitamins, herbs, etc, and have the choice to use them, then get in touch with your Senator and ask them to defeat Big Dick Durbin's "Dietary Supplement Safety Act" (Senate Bill 722).
It's for your own good.

Is Low-Carb Really The Way To Go?

The latest trend in the area of weight loss is low-carb diets such as the Atkins Diet. With so much conflicting information out there on nutrition and weight loss, it's difficult for the average person to not only find out what works, but also understand how to apply it.
In order to help clear the air, I'm going to dispel some of the myths that are floating around and give you some facts backed up with real science on how the human body actually metabolizes food.
First, let's talk about why the low-carb approach is so popular. There are a few reasons, but the most common is that people are finally realizing that the low-fat/high carb approach that has been promoted for decades now just doesn't work! Not only is it making us fatter, it's also responsible for dozens of diseases and illnesses.
It's true…..most Americans eat too many carbs and are deficient in the healthy dietary fats. However, it seems that it has to be one extreme or the other with people in this country. So now many people are cutting carbs and avoiding them like the plague, which is just as bad.
But wait…..you say that it works? Maybe you or someone you know has tried the low-carb approach and noticed significant weight loss. Yes, cutting carbs will cause you to lose weight, but not much actual body fat, if any at all. So, why do most people lose weight so quickly? It's because the human body holds 2.4g of water for every 1 gram of carbohydrate consumed. Cut the carbs and all you do is hold less water! This artificial weight loss is the main reason so many people are going low-carb.
So, not only does following a low-carb diet cause you to lose water, it also depletes muscle glycogen which leaves you feeling sluggish when trying to be active or workout. Remember, carbs are stored as glycogen in the muscles and glycogen is what's used to fuel your muscles.
Another problem with severely limiting carbs is that the brain uses carbs for energy and without enough carbs, you won't be 100% mentally. While I agree that people are different and that some people do better on lower amounts of carbs, most people will feel like crap after a week or two with no or low carbs.
But all the fitness and nutrition 'gurus' say that carbs are stored as fat, right? WRONG! Any excess energy (food or beverage) can be stored as fat – it doesn't matter if it's french fries or salad! Extra is extra is extra!
To my knowledge, there has not been but one study that actually measured body fat of individuals following a low-carb both before and after to see exactly how much body fat was lost. Plus, this study was funded by a grant from Dr. Atkins!
Also, there is quite a bit more research that shows that carbs are not only ok to eat, but that they also contain vital nutrients that can't be found in other foods.
A recent study done by French and Canadian researchers found that consuming carbohydrates in small amounts did NOT inhibit fat burning and only approximately 4% of it was stored as fat. This was in individuals who were not exercising.
They also assessed the effect of carbohydrates in individuals who performed light to moderate intensity exercise and found that the small carbohydrate meal resulted in no fat being stored and did NOT inhibit fat burning. Plus, even the large carbohydrate meal had NO effect on fat burning and all of it went directly to the muscles to replenish glycogen and repair tissue.
Just imagine what happens when you do a hard workout!
So what does this mean in plain English? Basically, carbs are fine in small to moderate amounts (even if you don't exercise) and on days you do exercise, the carbs are going to be stored in the muscles and not as fat.
So to all those people out there who think that eating carbs will result in them being stored as fat and it 'shutting off; the fat burning, I've got good news for you…..
You can finally have that big bowl of spaghetti and meatballs you've been craving!
So how can you apply this to your eating and fitness program? Here are a couple of things to keep in mind:
1. You need carbs – just the right amount and the right type
So what are the right types? Focus on eating carbs that are high in fiber such as vegetables, beans, fruits, and whole grains.
2. Vary the amount of carbs you have based on how active you are
For example – on days you don't exercise, eat less carbs and maybe vary the types.
3. The one time you can go carb crazy is right after you exercise
For example – if you want to cheat and have ice cream the best time would be right after a hard workout.
Focus on eating balanced – carbs, proteins and fats; and again, adjust the amount of each based on how active you are and plan to be.
I also recommend you do so research yourself and learn as much as you can about human metabolism and sound nutrition. Here are some great resources: http://www.westonaprice.org/nutrition_guidelines/whats_wrong.html http://philkaplan.com/thefitnesstruth/atkins1.htm http://www.chekinstitute.com/articles.cfm?select=42
You can also find some great resources and articles at my website here: http://www.achieve-fitness.com/free_resources.htm
I hope you found this article informative and I wish you the best. Remember, the more you know the better off you'll be.

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress? How many people do you know that have been down that same path, probably multiple times?
Having worked with hundreds of individuals, mainly women, the two things that I found with almost every client was that they ALL had specific areas of their body that they really wanted to change.
For some it was the back of their arms and for others it was their rear end. And the second thing is nearly all of those people also felt it was impossible to achieve their goals. Oh, I forgot to mention, there was a third similarity among all those individuals…SHOCK! Shock when I told them not only could they flatten their stomachs, lose their love handles, thin out their thighs, and get rid of the flab on the back of their arms, but they would do it with just 15 minutes of exercise just three times a week!
You are probably finding that you are just like the people I'm talking about. People are constantly looking for the quick fix to get rid of their problem/trouble spots and often never find out there is a "secret" method that does work, and not only does this secret method work, but it's EXTREMELY effective!
So by now you're probably wondering what this secret is, right? The "secret" method for eliminating those trouble spots is a technique I like to call "BLASTING". Before I tell you what it is and how it works, it's important that you understand a few basic principles of how the human body responds to exercise.
The reason most diet and fitness programs fail to deliver the desired result is simple; they aren't progressive! Part of the blame can be put on the so-called "experts". Have you ever heard or read anywhere that exercise needs to be progressive? If so, you are one of the few. And even still, the rare few out there often fail to emphasize the importance of it and often don't explain it in a way that is simple and easy to understand.
So let me give you my explanation and show you why it's the most important factor when it comes to exercise, especially when you're really trying to make big changes in those trouble spots.
Progressive exercise means forcing your body to work a little bit harder each time. That doesn't mean you have to build up to doing 60 minutes of aerobics like many people do, nor does it mean you should try to keep piling on the weight on the strength training exercises.
You just need to challenge the body with a stress that is strong enough to force the body to make improvements. You can do this in so many ways but here are just a few:
For strength training Increase resistance Perform more reps Move the weight slower Add an additional set Use static holds Change the exercises
For cardiovascular exercise: Go faster Increase workout time Incorporate intervals Use an incline (if possible) Cross-train (change activity)
If you are unfamiliar with some of the techniques I mentioned above please visit the FREE Resources page of my website http://www.achieve-fitness.com . Again those are just a few of the hundreds of ways to keep your workouts progressive.
Let's say that you are really trying to tighten and tone your hips and thighs. Rather than waste your time on the inner/outer thigh machine week after week, you should incorporate some of the techniques I described above and use with caution my BLASTING technique which I'll cover now.
Just as it sounds you are trying to really shock the muscles into making large improvements in a short period of time. Normally you would strength train a muscle group once or twice a week at a moderate to hard intensity level. When you are trying to BLAST an area you train it more often, perform more sets and reps, and with higher intensity.
Here's a sample strength training program that uses multiple techniques combined over a 5 week period for a BLASTING effect on the hips and thighs:
Workout A Leg curl Leg extension Glute machine / raise
Workout B Leg press (wide stance) Hamstring bridge Wall sit
Workout C Stationary lunge Leg curl (no rest to next exercise) Squat
Week
Monday
Tuesday
Wednesday
Thursday
Friday
1
Upper Body

A Lower Body

Upper Body
2
B Lower
2 sets 15-20 reps

C Lower
1 set – slow 8-12 reps

B Lower
3 sets 6-10 reps
3
Upper

A Lower – moderate workout

Upper
4
C Lower – 2 sets 6-10 reps slow

Upper

A Lower – 3 sets 10-15 reps
5
B Lower – 4 sets 10-12 reps

Upper

C Lower – 2 sets 12-15 reps
This is just a quick example I just came up with off the top of my head and it may not be right for you but I just want you to get the point. You need force change. The human body doesn't like it… it disrupts things. I should also say that techniques like this should NOT be uses often as you can quickly and easily over train and that does not help you meet your goals.
If you apply just some of the techniques I talked about you will be sure to see some noticeable if not dramatic changes. Just remember, work hard and smart!
If you would like to learn more about BLASTING or progressive exercise please give me a call at 240-731-3724 or email me at jesse@achieve-fitness.com

Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

What if I were to tell you that most if not all of the cardiovascular exercise you do was worthless? Well, guess what… over 50% of the people who perform cardio in an attempt to burn fat are wasting their time… hours and hours of it! Are you one of them?
Before you call me crazy, let me explain. I'm not saying that cardiovascular exercise can't or doesn't burn fat; it's just that most people are not performing the right type of cardio workouts. Before I get into the details, let me first cover some of the basics.
Just like anything in life, if you want to be successful you must do two things:
1. Know what you're doing (or learn); be knowledgeable
2. Have a plan (detailed/well thought out)
How Cardio Exercise Affects Your Body
Well, I'm going to make sure that after reading this today you will be able to do both. So let's start with your knowledge. It's critical that you understand how your body works and what happens when you exercise.
The human body is constantly burning a mix of fuels or energy sources: fat and glycogen. Glycogen is energy stored in muscle cells that is primarily used during intense muscle contractions. Some examples of these intense muscle contractions would be strength training, running, hard physical work, etc. So basically, during low to moderate activity levels, your body first uses what's in the blood stream and then uses primarily fat.
When you are highly active you use more glycogen and less fat. You are probably wondering what all this has to do with you and your cardio workouts… right? Well, it matters… a lot!
There are different benefits of different level of activity. Let me explain to you the system use, why I use it, and why it's the most effective. I recommend three basic level of cardiovascular exercise:
Level 1: Long easy workout (ex. walking 60 minutes
Level 2: Moderate intensity / moderate time (ex. fast walk 45 minutes)
Level 3: Short, hard workout (ex. running 20 minutes)
NOTE: It doesn't matter what activity or piece of equipment you choose. All that matters is that you get to the desired level.
Let's talk about what happens at each of the three levels. When exercising at the Level 1 pace, your body burns more colonies from fat, HOWEVER the total number of calories is small. In order for you to burn a lot of body fat at the easy level you would need to do it for hours at a time! Not too practical is it? This is not to say there aren't benefits because there are…it's just not the best choice when it comes to fat loss. The primary benefit is increased blood flow and circulation, which means you'll feel better, you'll recover more quickly, and you'll be healthier in general.
Ok, let's talk about Level 2 now. At this level you burn more calories but less are from fat. Moderate work will result in a larger increase in metabolism than the easy Level 1 and will last 2-6 hours in most cases. You also get the benefits of increased blood flow but you also have to remember that it's a bit more stressful than Level 1. The main benefit, or I should say possible benefit is increased endurance (cardio/respiratory) IF your workouts are progressive (challenge the body's systems to work harder over time nearly each workout if possible).
Last but not least Level 3. At this level you burn the most calories per unit of time. You also burn less fat during the workout, but the plus side is you deplete muscle glycogen which means you'll be les likely to store "new" fat because any excess calories will be stored in the muscles instead. This typed of workout also results in the largest increase in metabolism, which will generally last 4-24 hours or more.
The Level 3 workout is by far the most effective when it comes to fat loss for four reasons:
1. Burn more calories in less time
2. Largest increase in metabolism that lasts the longest
3. Helps to add and maintain muscle tissue
4. Depletes muscle glycogen which means you're less likely to store new fat
So what's your goal? As you can see there are benefits at each level and how often you perform each workout should be based on your goals. You can get the benefits of all three but you must be cautious in how you structure your program. Here are some general guidelines to follow:
If your primary goal is:
Fat loss 1-3 Level 3 (10-20 mins) 1-2 Level 2 (20-30 mins) 1-2 Level 1 (40-60 mins) – Optional
Endurance 1 Level 3 (10-20 mins) 2-3 Level 2 (20-40 mins) 1-2 Level 1 (40-60 mins)
General Fitness 1 Level 3 (10-20 mins) 1-2 Level 2 (20-30 mins) 1-2 Level 1 (40-60 mins)
So to recap, you really need to know what your goals are, and what levels you need to be at and how often. On the following page is a chart that gives you the heart rate zones for all 3 of the workouts based on your age.
NOTE: If you are on blood pressure regulating medication you should first consult with your doctor and reduce the numbers by 10 each. If you are not currently exercising or have not exercised at the different levels before I advise you build up your intensity slowly.
If you would like more information on cardiovascular exercise please give me a call. You reach me at 240-731-3724 or by emailing jesse@achieve-fitness.com Heart Rate Based Cardiovascular Exercise Guidelines


Level 1
Level 2
Level 3
Intensity
Long + easy
Moderate
Short + hard
Approx. time
30-60 mins
30-45 mins
10-30 mins
Benefits
Increased blood flow and circulation, general health benefits
Increased cardio and respiratory endurance
Largest increase in metabolism, increased cardio and respiratory output
Heart Rate Zones



Age
15
20
25
30
35
40
45
50
55
60
65
70

114-138
108-132
108-132
102-126
102-126
100-120
96-118
96-118
90-114
90-114
84-108
84-108

144-162
138-162
138-156
132-150
132-150
126-144
118-136
118-136
114-132
114-126
108-126
108-120

162-185
162-180
156-176
150-168
150-168
144-162
136-154
136-154
132-152
126-150
126-150
120-138

Determine Your Stage and Plot Your Weight Loss Course

We all know that losing weight and improving your overall fitness are things that don't happen overnight. But, did you know in order to be truly successful that important steps need to be taken before you even start a diet or exercise program? The first thing you should do is identify where you fall on the behavioral change spectrum. There are five distinct stages of behavioral change. Do you know what stage you currently fall under?
Knowing what stage you are at will help you to create a road map to the subsequent stages and ultimately help you to be successful in your fitness goals. Below are the five major phases.
Precontemplation: This is the point where you don't feel that any change in your lifestyle is necessary. You may be thinking that exercising just takes too much time or that fast food is just too convenient to even consider giving up. Starting a fitness or diet program during this stage would probably result in failure. The best thing you can do during this phase is educate yourself further about health, diseases and risks.
Contemplation: During this stage you may start thinking that a change is necessary. So, you think that maybe cutting back to eating fast food only three times a week is not so bad and you might be able to at least take a walk once in awhile. This is a good time to learn more about the benefits of healthy eating and regular exercise.
Preparation: At this point you are getting more serious about taking action. You've penciled in a walk with your friend for next week and are planning to go grocery shopping to cook a home meal. You may want to research exercise equipment, gyms, personal trainers, and diet programs to learn more about what you can do (with the help of professionals and/or equipment) to get in better shape.
Action: Here's where you actually take the first step. The first step may be as simple as taking a daily walk, reducing your fast food visits to twice a month or just cutting back on daily sodas. Or, you may go as far as hiring a personal trainer or joining a gym. During this stage it is very important to learn coping mechanisms that will help you avoid re-lapse into your old ways. One way to avoid being a part of the high exercise dropout statistics is starting slowly into a new program and making permanent lifestyle changes versus temporary ones.
Maintenance: This is, of course, the phase that everyone should strive to be at. This means that you have been doing a regular fitness program consistently for quite some time and that you continue your new lifestyle. It's important throughout this stage (which should last a lifetime) that you include a variety of workouts that change frequently. You should also seek social support of friends and family.
So, now can you identify what stage you are at? You may find that you are in the precontemplation stage for nutritional habits but that you are in the preparation stage for exercises. That's okay. It's not critical for you to force both areas into the same stage. You can work on changing your nutritional and exercise habits separately.
The key to success is first identifying your stage and then taking steps to advance to the next level (unless, of course, you are already at the Maintenance stage). Use the suggestions mentioned above in each stage to help you move to the next phase.
For example, if you are in the precontemplation stage, then research and read as much as you can on the subject of health risks and how they relate to an individual's lifestyle. From there you will probably want to learn more about the consequences and benefits of specific lifestyles. Education is a powerful thing. The more you fully understand and can relate directly to the causes and effects of your action, the more inclined you will be to change.
It's also important to tune-in to your fears, past struggles and expectations. Making nutritional and exercise changes is not easy and should be approached slowly. Remember to make small changes. Don't try to go from a completely sedentary lifestyle to an hour of continual exercise in just one day. Build up slowly starting with even just 10 minutes. And lastly, be sure to inform your family and friends of your plans and enlist their support. Support is extremely important for your success.

Success with Strength Training

Strength training is the most effective way to turn your body into a fat burning machine and stay in great shape! It is the most productive form of exercise there is! In order to be successful with strength training there are some basic principles that must be followed if you want to receive the many benefits which strength training has to offer! The three most critical factors are progressive overload, intensity, and recovery.
Progressive overload simply means that you must force your muscles to work harder each time. That means you can't use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout.
Intensity is also very important. You must force your body to increase its strength. For example, if you typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable of doing 16 reps, why is your body going to make any improvements? Your body will only add muscle if you force it to work at a higher level than it is used to. The most effective way to overload your muscles is to perform one or two sets per exercise, and continue each set to muscular failure. That means continuing each set until no more repetitions are possible. Challenge yourself!
Once you have overloaded the target muscle group you must then allow for proper recovery and over compensation. This means you must rest long enough to allow for recovery of the targeted muscle group, the nervous system, refill glycogen stores (Energy stored within your muscles), and also allow enough time for the muscles to make improvements or increases. This process takes time. Generally, it takes between 2-7 days to recover from a strength workout! The harder you work the longer it takes your body to repair. Don't short-circuit your progress by strength training too often!
Basic Guidelines for Successful Strength Training
Strength train no more than three times per week!
Perform 1-2 sets per exercise!
Choose 1-2 exercises for small muscle groups and 2-3 for large muscle groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for arms, shoulders, etc.)
Choose no more than 8-10 exercises and work hard on them! . Always keep a record of all workouts! . Take each set to failure or fatigue!
Perform each exercise SLOWL V! Force the muscle to do the work -- NOT momentum!
As soon as you see a slow down in progress it's time to make a change to your program!
Below are some sample workouts and frequently asked questions regarding strength training.
Full-body Workout 1-2 x per week (approx. 30-40 mins.)
Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets
Lateral raise 1 set Bicep curl 1 set
Triceps pushdown 1 set Leg curl 1 set
Leg extension 1 set
Upper / Lower Split
2-3 x per week (approx. 25-40 mins)
A. Upper
Seated row 2 sets
Shoulder press 2 sets
Lat pull-down 1 set
Pectoral fly 1 set
Lateral raise 1 set
Bicep curl 1 set
Triceps pushdown 1 set
B. Lower
Leg curl 2 sets
Glute machine 1 set
Leg press 2 sets
Leg extension 1 set
Frequently Asked Questions
Q. How do I lose the flab on the back of my arm or my spare tire?
A. It is physically impossible to only lose fat in one area. What you can do is decrease body fat by burning more calories than you consume. Increase muscle tissue with strength training and burn more calories all day long, even while you are sleeping!
Q. How often should I strength train if my goal is to burn fat?
A. 2-3 times per week would be great! You will build muscle tissue, which burns calories 24 hours a day, and you will decrease the chance for excess calories to be stored as fat!
Q. What if I don't want to bulk up? I just want to tone.
A. If it were that easy to bulk or get big nearly every guy in the gym would be huge] Women generally don't have the genetic potential to build large muscles due to hormonal differences. Plus, don't forget that adding muscle tissue to your body is a good thing! It makes everything you do much easier, reduces the chance for injury, and increases your metabolism!
Q. How many sets and repetitions should I do?
A. This will vary depending upon your goal. If you are training to increase strength, due fewer sets but higher intensity (1-2 sets to failure per exercise). If training for muscle size, perform multiple sets (2-4 sets, but only 1 to failure). The number of repetitions will vary also depending upon the speed at which you move the weight and your goals. In general, shoot for 8-12 reps.
Q. What are the benefits of strength training?
A. Strength training, if done correctly, can make some major changes to your body and mind! Here are just a few: Increased metabolism Increased strength and flexibility Increased muscle tone Reduced stress levels
For more information on how you can maximize the benefits of strength training, please call me at 240-731-3724 or e-mail jesse@achieve-fitness.com

Real Muscle Real Fast!

Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."
If it were so easy you'd have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I'm going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of "Muscle and Fiction"!
Before we get started though I want to clarify a few points. The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue – nothing more! If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines
Ok… here we go.
In order to add muscle tissue you must force the body to add it. Your body won't just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements – in this case add muscle tissue.
You have to provide what I call a "stimulus". This can be done in many ways and I'll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.
First, the basic and common methods: Increase weight or resistance Perform more repetitions Perform more sets Move the resistance slower Rest less between sets and exercises
Now for the more advanced methods: Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press) Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension) Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions) Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue) 1 Ѕ reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pulldowns, pull second rep all the way down, resist weight back up but only half way and then pull back down)
These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.
Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.
Here are some general recommendations for different goals…
If your goal is to tighten and tone muscles: Focus on increasing reps, decreasing rest, and changing exercises frequently Train each muscle group twice per week Perform fewer sets of many different exercises (1-2 sets per exercise)
If your goal is to increase strength and power: Focus on increasing weight Train each muscle group once every 7-10 days Perform multiple sets of each exercise (2-5 sets per exercise)
If your goal is to increase muscle size: Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc) Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days) Perform multiple sets for a while and the perform single sets for a week or two
Some final reminders:
The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there's no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you'll throw away the fitness magazines and learn what really works.
There are some great books on these subjects and for those of you who are serious about strength training I personally recommend you check out the books "APEX" and "No Turning Back" by Brian Johnston. You can find them online at www.iart.com
If you have any questions about the techniques described in this article please feel free to contact me. You can email me at jesse@achieve-fitness.com
I wish you the best!

Vitamin Tips: To Fuel Physical Activity

Physical activity and athletic performance can be enhanced through good nutrition. This can be achieved by eating the right foods and drinking the right fluids at the right time, coupled with nutritional supplementation.
Regular physical activity might increase the body's nutritional needs. So it's important to have an adequate amount of vitamins and minerals every day. For athletes in particular, inadequate diets have been shown to result in less than optimal performance in otherwise fit individuals.
Here is what a diet with the recommended daily intake of vitamins and minerals can do for you:
• Help replace minerals lost through sweat and urination. Minerals such as potassium, sodium, calcium, and magnesium are necessary for muscle and nerve contractions.
• Provide antioxidants, such as vitamins C and E, to boost the immune system and help reduce cell damage caused by free radicals generated by physical activity.
• Provide B vitamins to convert carbohydrates, fat, and protein into fuel for energy.
• Boost calcium, which is critical to bone health, muscle contractions, nerve impulses and metabolism.
• Correct an iron deficiency, which is one of the most common nutritional deficiencies in North America. Iron stores can be depleted by physical activity, resulting in fatigue, lack of energy and an inability to concentrate.
It can be challenging to consume the recommended amounts of essential vitamins and minerals on a daily basis. Canadians who are physically active, therefore, should consider taking a quality, balanced, complete multivitamin formulated specifically for people with a physically active lifestyle, such as Centrum Protegra®.
For more information on vitamin and mineral supplementation, visit www.centrumvitamins.ca.

Keep Mosquitoes At Bay In Your Home And Yard

You have likely heard about West Nile virus, but may still wonder how to safeguard against it this summer. The easiest thing you can do is keep the source at bay – those irritating mosquitoes – by preventing them from breeding.
"Prevention is the best way to battle this virus," says Dr. Colin D'Cunha, Ontario's Chief Medical Officer of Health. "Ontarians should know how the disease is spread and how to protect themselves and their families."
Mosquitoes can transmit the West Nile virus from infected birds to humans. Although there is a minimal chance of being infected and even less chance of becoming ill once infected, everyone should take precautions.
The province of Ontario and many municipalities have plans in place to reduce the number of mosquitoes and help protect us from the West Nile virus, but a helping hand from everyone will go a long way to ensuring mosquito numbers are kept to a minimum.
To transform your home and yard from a breeding ground into a safe haven, follow these suggestions:
Drain standing water – Mosquitoes lay their eggs in stagnant water. Once or twice a week, empty water from flower pots, birdbaths, pet bowls, clogged rain gutters, swimming pool covers, wading pools, discarded tires, buckets, barrels, cans and other items that collect water. Drill holes in the bottoms of used containers so water cannot collect.
Discard rotting debris – Damp, decaying vegetation becomes a perfect place for mosquitoes to lay their eggs. Collect lawn cuttings, raked leaves and fruit or berries that fall from trees for recycling or mulching. Clean out your eavestroughs, storm and roof gutters throughout the summer.
Trim dense shrubbery – Mosquitoes can breed and rest in dense shrubbery, so keep shrubs well trimmed.
Repair window and door screens – Mosquitoes can easily fly through ripped or torn screens, so to keep them outside where they belong, replace or repair damaged screens. If you do not have screens, consider keeping windows closed between the hours of dusk and dawn.
Report dead and dying birds – Dead birds can often indicate that mosquitoes in your area may be infected. Contact your local public health unit for instructions on whether and how to report dead birds. Do not touch dead birds without using gloves or an inverted plastic bag.
For more information, call the Ontario Ministry of Health INFOline at 1-877-234-4343 (toll free in Ontario only), TTY 1-800-387-5559. In Toronto, call (416) 314-5518. You can also visit the website www.HealthyOntario.com or call your local public health unit.
Little things make a difference. Anything you do to prevent mosquitoes from breeding means you will have less to worry about in the weeks and months to come.
- News Canada
To transform your home and yard from a breeding ground into a safe haven, follow these suggestions:
Drain standing water – Mosquitoes lay their eggs in stagnant water. Once or twice a week, empty water from flower pots, birdbaths, pet bowls, clogged rain gutters, swimming pool covers, wading pools, discarded tires, buckets, barrels, cans and other items that collect water. Drill holes in the bottoms of used containers so water cannot collect.
Discard rotting debris – Damp, decaying vegetation becomes a perfect place for mosquitoes to lay their eggs. Collect lawn cuttings, raked leaves and fruit or berries that fall from trees for recycling or mulching. Clean out your eavestroughs, storm and roof gutters throughout the summer.
Trim dense shrubbery – Mosquitoes can breed and rest in dense shrubbery, so keep shrubs well trimmed.
Repair window and door screens – Mosquitoes can easily fly through ripped or torn screens, so to keep them outside where they belong, replace or repair damaged screens. If you do not have screens, consider keeping windows closed between the hours of dusk and dawn.
Report dead and dying birds – Dead birds can often indicate that mosquitoes in your area may be infected. Contact your local public health unit for instructions on whether and how to report dead birds. Do not touch dead birds without using gloves or an inverted plastic bag.
For more information, call the Ontario Ministry of Health INFOline at 1-877-234-4343 (toll free in Ontario only), TTY 1-800-387-5559.

Healthy Living Hand Hygiene Tips For Busy People

Practicing dedicated hand hygiene makes good sense when it comes to fighting the spread of germs. Many of the common, and not so common viruses are transmitted from the hand to the ears, eyes and nose, and that is why surgical masks and disposable plastic gloves are items most commonly used as protection from Severe Acute Respiratory Syndrome (SARS).
Hand washing is essential and it is even better if our hands are sanitized regularly. Killing germs during hand washing is effective only if you scrub thoroughly with soap and water for at least 30 to 60 seconds and if you pay close attention to cleansing the thumbs, fingertips, and fingernails.
For those of us in the workplace, in hospitals, schools, or attending to every day demands, this advice makes hand washing necessary several times each day. Indeed, it can't always be done and that is why additional and effective measures to fight germs are also in place. The use of alcohol-based hand sanitizer is an effective answer when soap and water are not available, due to their fast, germ killing ability. The good news is: this type of hand sanitizer can be used anywhere, anytime and no water or rinsing is required.
"Keeping a small 60 mL container of gel in your pocket or purse is peace-of-mind for people who can't curtail their daily encounters with the public," says Batia Bibas, product manager for One Step Hand Sanitizer. "Our product is tested to kill 99.9 percent of most common disease-causing germs within seconds. It is formulated with aloe to help prevent dryness and leaves no sticky residue."
According to the CDC Hand Hygiene Guidelines 2002, for best results use alcohol based hand sanitizer as follows; apply product liberally (at least 3 mL), rub hands together, let hands remain wet with product for 30 seconds.
"If you travel, pack the 60 mL travel size," Bibas recommends "if you work in a health care facility, in restaurants, retail shops, salons, or any other service industry, bring in the 1L dispenser for you and other staff. At home, or on your desk at the office, use the stylish 236 mL pump dispenser of One Step Hand Sanitizer. Additional information is available online at www.onestepsani.com, or ask for the product where you buy your health grooming supplies."

Skincare Tips: Don't Forget Your Sunscreen, Indoors Or Out

You can never overdo the sunscreen reminder, say skincare specialists, especially when it comes to keeping both the aging UVA and the burning UVB rays off your face and lips.
"Too often we hear women say they forget to apply a daily sunscreen," says Jacquie Hutchinson, national product trainer for Almay, "or they don't include it automatically in their morning routine. Yet, most women are ardently loyal to their anti-aging products, forgetting that exposure to ultraviolet light, indoors or out, can ruin it all. The easiest solution is to find just the right anti-aging, daytime moisturizer with an effective, UVA/UVB sunscreen built in."
Ultraviolet Light Explained
UVA rays, called the aging rays, penetrate deeply into the skin and are thought to be responsible for photo damage, wrinkles, premature aging, and skin cancer.
UVB rays, called the burning rays, are shorter but stronger than UVA. UVB affects the skin's outer layers and is pegged as the primary cause of sunburn, skin aging and skin cancer.
The non-irritating sunscreen formula, titanium dioxide and zinc oxide, has been added to Almay's already robust line-up of hypo-allergenic products. And, says Hutchinson, "both of our daytime moisturizers – Kinetin Age Decelerating Daily Lotion and Kinetin Age Decelerating Daily Cream – are rich in kinetin, a cell-rejuvenating discovery found in leafy green plants.
"There are healing benefits with kinetin too. Clinical testing shows it helps to reverse and repair sun damaged skin, and will also protect from sunspots, lines, and dry patches. Unlike some aging products that use a sun-sensitive acid base, Kinetin skincare requires no "sun-avoidance" program. It protects and revitalizes, with no redness, peeling, or irritation. Indeed, our two, Age Decelerating products with SPF," she said, "have been awarded accreditation from the Canadian Dermatological Association."
There are a few more essentials however, to help protect your good health and your good looks this summer. Almay suggests:
Wear a wide-brimmed hat for shade, and to protect your hair too.
Wear sunglasses that block 99 or 100 percent of UV radiation to protect your vision and save you from crow's feet.
Protect lips by drinking lots of water and use lipsticks with a sunscreen. Pure Tints Protective Lip Care, for example, contains an SPF 25 plus conditioning ingredients and you can get a clear, no-colour formula for children and men.
Use your morning moisturizer in the sun. For example, if you love your Kinetin lotion with UVA and UVB protection, re-apply it as need be to your face, neck and shoulders. There is nothing like being able to count on non-irritating, hypo-allergenic ingredients.

Health & Beauty: Healthy Skin, More Than Meets The Eye

The visible signs of aging can be controlled, but the typical office life may not be your skin's best friend.
Dry, recycled air is one of the enemies you need to tackle, so are factors like air conditioning, long-term emission effects from computers, photo-copiers and fax machines, and even driving to work, or driving to achieve one's work, can have cumulative effects on the youthful condition of your face and skin.
"The use of a daily moisturizer, with ultraviolet light (UV) protection, has much more merit than first meets the eye," says Jacquie Hutchinson, national product trainer for Almay. "An attentive morning and evening regimen of cleansing and moisturizing brings immediate benefits, but the ingredients you rub into your skin, should be chosen with long-term rejuvenation, repair and protection in mind. If you do it just right, night and day, you are ready to tackle all environmental conditions.
Is Your Skin Healthy?
It is important, says Almay, a specialist in the development of hypo-allergenic products, that women understand the factors that affect the condition of facial skin. "Healthy looking skin is firm, clear, resilient, bright in colour, should not be dry or shiny, but have a surface like dew," Hutchinson said, "and the reason women use skin care products is to achieve or maintain this appearance. A regular moisturizing routine therefore, protects from dehydration - and the better moisturizers on the market, combine non-irritating sunscreens plus age-defying ingredients," she said.
An Almay Lip-Tip:
Be sure to treat your lips as attentively as you treat your skin. Almay Lip Vitality, for example, protects from the sun damage with an SPF 15 and is formulated with the anti-aging ingredient kinetin, which is clinically proven to reduce and delay the signs of aging. Lips are fuller, more defined, healthier and younger looking.

Has Chemical Overload Got You Tired And Sick? Could The Solution Be In The Plants, Flowers and Trees?

Since the beginning of our creation, the plants, flowers and trees have been with us. Even at our most primitive, we relied on them for their profound healing abilities. What has changed? Mostly, our lack of personal relationship with them. Our highly technical, over busy, media-drenched lives have us relying on quick fixes with artificial chemicals and antibiotic super bugs. This unnatural reliance combined with the unhealthy air and highly processed foods are all resulting in far less than vibrant health.
So, naturally, we search for what we intuitively feel is missing! Could it be in the plants, flowers and trees? Could the solution be in the natural world around us, which has nurtured and sustained us throughout our evolution?
YES!!
After falling very ill in 1994, just walking down the detergent isle in the supermarket became a nightmare. Perfume sections and artificially scented candle isles, forget it! Confusion, severe debilitating pain, shortness of breath, nausea, headaches, and fatigue beyond belief became my constant companions. Searching for the cause and answers, my Dr. and several specialists put me through a battery of tests resulting in diagnosis of Fibromyalgia, Chronic Fatigue Syndrome, Mayo Facial Pain Syndrome, and Multi Chemical Sensitivities. I was so ill that I was pronounced permanently disabled and receive disability from my home in Canada.
My traditional doctor’s were unable to help me beyond giving me a prescription for a “Natural” substance to help me sleep. Their other “solutions” degraded my health further, rather than resolving any of my problems. Reading what Dr. Jean Valnet wrote, “Essential oils are especially valuable as antiseptics because their aggression towards microbial germ is matched by their total harmlessness to tissue—one of the chief defects of chemical antiseptics is that they are likely to be as harmful to the cells of the organism as to the cause of the disease.”(Dr Jean Valnet, 1980), I began to think that; maybe, my body’s ‘sensitivity’ was a reflection of my body’s inherent wisdom, rather than a reflection of its weakness.
Searching for some help and relief, I found an herbalist, who has been of great help to me. Still, pain was my constant companion. Unable to take any over-the-counter pain medication, let alone prescriptions, due to my chemical sensitivities, I tried essential oils. I had some minor success with headaches relief, until I tried Therapeutic Grade Essential Oils. And FINALLY, I found products that are giving me profound relief, without triggering my body’s sensitivities to un-natural chemicals! No additives or fillers, just the pure, therapeutic-grade, essential oil of the plants, flowers and trees.
This company uses impeccable extraction methods. They help with exhaustive and ongoing research with top experts in the field of Essential Oil therapeutic uses! All of this knowledge, care and sensitivity have produced the largest variety of therapeutic-grade essential oils in the world. What a resource me, people like me and for human kind in general!
The more I learn about and use these oils, the more relief I am finding. The ‘side effects’ of the pain relief include increased energy and better quality sleep.
“Essential oils are 50 times more powerful than herbs.” (Dr. Gary Young N.D.).
“European scientists have studied the ability of essential oils to work as natural chelators, binding with heavy metals and petrochemicals and ferrying them out of the body” (Essential Oil Desk Reference, Compiled by Essential Science Publishing).
I have also seen some profound benefits for family and friends.
“While helping friends with house construction, I was suffering from a very debilitating sinus headache. My friend had me use her Myrtle oil on my forehead, temples, under my nose and the sinus sites on the back of my head. I went back to work and within 15 – 20 minutes I happily realized that I was working as hard as ever and the headache and pressure was completely gone.” Char N.
“While helping friends, wash windows in their newly built house, my roommate and I were concerned about our arms being very sore since we both suffer from severe tendonitis. By the end of the day, both of our arms had started to hurt and ache. Since I had just purchased Idaho Balsam Fir oil I suggested that we apply some. We did that and the next morning we had NO discomfort what so ever. We even decided to continue to wash windows the next day for a couple more hours. Again we applied the Idaho Balsam Fir on our arms and again did not suffer any discomfort.”
Sandra R.
The opportunities for profound health benefits are almost endless. What would your life look like if you benefited like I did? I have had PROFOUND pain relief, a renewed sense of emotional well being, VIBRANT health and increased ENERGY.
The more I learn about the frightening effects of our overly artificial lifestyles, the more I realize each of us must take personal responsibility for our health. We must learn all we can and use our great intelligence, make informed choices, take care of our bodies with integrity, and question the effects of everything we take in through our mouth, skin, mind and breath.
Discover these organic products that are produced with the greatest of integrity, and meticulous attention to quality.
I am very excited to open the door through which you can gain greater health, vitality and relief. Learn more about therapeutic-grade essential oils with a FREE report at www.vibrantoils.com Join the journey of discovery that has made such a difference to me!

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement. Or, does it? The duration and frequency guidelines are very straight-forward and easily defined. But, "moderate" intensity is often left to interpretation. So, how do we define "moderate"?
First we need to understand that the definition of moderate intensity can be completely different from one individual to another. For example, a well-trained athlete may be in the moderate zone when running 5 miles in 30 minutes. Yet, for a novice exerciser who is very overweight, moderate means walking one mile in 30 minutes.
Don't let this confuse you. While the intensity level is very critical in the overall guideline, fortunately it's also fairly easily identified. The ACSM (American College of Sports Medicine) defines moderate as an intensity of 40 percent to 60 percent VO2 maximum. But, since most of us don't know how to determine our VO2 maximum, there are easier definitions to utilize.
You can base VO2 loosely on your maximum target heart rate zone. A VO2 maximum of 40-60% equates to about 50 to 70 percent of maximum heart rate (MHR). And determining your MHR and the corresponding percent zones is relatively simple. Below is an easy calculation for determining your specific MHR and what 50-70 percent of equates to.
Target Heart Rate Zone Take 220 and subtract your age. This equals your MHR. (Example: For a 30 year old your MHR is 190) Next to determine your low range of 50 percent, simply take 190 and multiply it times 50 percent. (Example: For a 30 year old this would equal 95). Finally, to determine your high range of 70 percent, simply take 190 and multiply it times 70 percent. (Example: For a 30 year old this would equal 133).'
So, in this example the 30 year-old would want to exercise in a heart rate range of somewhere between 95 - 133 BPM. Keep in mind that this calculation is age-related. It does not take into consideration your fitness level. So, it is not completely accurate, but still a good guideline. For an even more accurate (and more complicated) method for determining your training intensity range, visit this link: http://www.workoutsforyou.com/intensity.htm
Also, some medications can raise or lower your heart rate and change the heart's response to exercise. Beta-blockers are among those that alter the heart rate. This means that people taking these types of prescriptions should probably use another option for monitoring their intensity.
There are some other very good ways to measure intensity for both people taking medications or those just looking for a more convenient method. Two good options are the Ratings of Perceived Exertion (RPE) method and the Talk Test.
RPE
This takes into account what the exerciser is perceiving in terms of exercise fatigue and it correlates well with cardiorespiratory and metabolic factors like heart rate and overall fatigue. The RPE scale starts with 0 and ends with 10. A rating of 0 equates to doing nothing, being at rest. A rating of 10 is equal to maximum effort, working very, very hard. For moderate intensity, an exerciser should strive for reaching somewhere between a 4-6, which the scale defines as a somewhat hard to a hard effort.
A great way to measure intensity (where appropriate), is utilizing both the RPE and Target Heart Rate Zone. The exerciser should identify where they fall on the RPE scale when their heart rate is between 50 – 70% maximum. This will allow them to accurately use only the RPE scale for measuring intensity when it is not feasible to determine their THR.
Talk Test
The final method for measuring exercise intensity is the Talk Test. Like the RPE, the talk test is subjective. The exerciser simply ensures that he works out at a level where he can carry on a comfortable conversation. He should be able to breathe comfortably during exercise. In simple terms, the exerciser would be working out too hard if he has to take a breath between every word he says. On the flip side, he would be exercising at too easy of an intensity if he could sing several phrases of a song without breathing hard.
Now you know how to define "moderate" and that means you don't have any more excuses. It's time to get moving. Keep in mind that the ACSM guidelines are minimum recommendations. For more significant health improvements and/or weight loss or for more advanced exercises, consider increasing any part of the three recommendations found in their guideline.

Discussion of the Human Body Defense System

The human body is constantly challenged by bacteria, viruses, parasites, solar radiation, and pollution. Stress from emotional or physiological occurrences is other challenges to maintain a healthy body. Normally we are protected by the body defense system, the immune system, primarily the macrophage, and sufficiently comprehensive nutritional requirements to maintain health. An excess of negative challenges, however, can depress the body defense system, the immune system, and result in various illnesses from moderate to fatal.
Current medical practice is to treat the disease only. Bacterial infections are combated with antibiotics, viral infections with antiviral and parasitic infections with the limited antiparasitic pharmaceuticals available. Body defense system, immune system, depression caused by emotional stress is treated with antidepressants or tranquilizers. Immune depression caused by nutritional deficiency is seldom treated at all, even if recognized, and then by suggestion to consume a more healthy diet.
Medical training is so strongly emphasized toward 'treating the disease' that 'treating the patient' is generally overlooked. For example, all physicians know that oral antibiotics kill not only the pathogens, but also the resident bacteria in the gut that are required for digestion. They know that antibiotics cause gut irritation and deplete the nutritional content, especially the B-complex vitamins. It is exceedingly rare however , for a physician to prescribe consuming yogurt to reestablish the depleted flora of the gut or to prescribe a B-complex vitamin supplement to help overcome the nutritional deficit caused by the antibiotic. The disease is treated, not the patient.
Current medical training includes knowledge of the immune system and the macrophage is generally recognized as the most important component of the body defense system. It is recognized that an activated macrophage is absolutely essential to finally "cure" any disease. Consideration of the immune system is generally concentrated on the acquired immune response, primarily the development of vaccines or investigating methods of depressing the immune response in order to enhance the success or organ transplants. The innate immune system, truly the initiator and director of body defense response, which maintains the health of the body on an ever alert and constant basis is ignored.
Since disease only occurs when the immune system, body defense system is overwhelmed, it would appear obvious that it would be desirable to stimulate and activate and increase the activity of that natural defense system. Through either lack of knowledge of the "cellular intelligence" of the macrophage or the lack of awareness of methods of stimulating and activating the macrophage, treating the body defense system is not generally considered. Only the disease is treated, enhancing the natural defense mechanism is simply not practiced.
The activated macrophage releases a cascade of cytokines, which through feedback loops, identify the abnormal condition, communicate this back to the macrophage, which then activates the appropriate therapeutic defense response. If the abnormal condition is a tumor, TNF , tumor necrosis factor is produced. If the challenge is bacterial, the macrophage population is increased to engulf and Iyse the offending bacteria. Interferon in released to prevent bacterial and viral reproduction. Whatever abnormal condition exists, the macrophage acts to bring the body back to health. "Normal" is healthy; the macrophage is the wonderful "normalizer".
In any "abnormal" health condition, stimulation and activation of the bodies defense system is especially indicated. This can now be accomplished safely and effectively. A patented product, non-toxic, GRAS (generally recognized as safe by the U.S. Food and Drug Administration), with no reported side effects is now available in a unique, highly purified form. Literally hundreds of scientific reports attest to the ability of beta 1,3, 1,6, glucan from yeast to stimulate and activate the immune system. Originally developed by Bayer Pharmaceuticals, the beta 1,3,1,6, glucan manufacturing patent was acquired by inventor Byron Donzis, improved and patented again and further purified to be a completely unique product. Recent manufacturing breakthroughs have resulted in dramatic increases in purity and potency, Glucan 491 TM , which makes the product available at an affordable cost.
No medical claim is made for SurviveRxTM Protection Defense System which contains Glucan 491TM. The only claim is "for improved organism defense".
SurviveRxTM is available from MORISOL HEALTH AND BEAUTY S.L. http://www.morisolgroup.com

"New Bodybuilding Study on the Benefits of 'Deadlifts'."

Deadlifts are a very potential muscle-building exercise, that will rejuvenate your entire physical condition, to a whole new level -- if executed astutely.
Here are some facts, on how Deadlifts can dramatically improve your physical power, to singularly maximized levels:
Deadlifts Will Quadruple your Natural Testosterone & Growth Hormone Levels each time your subject yourself into this exercise (performed once / or twice a month.)
Deadlifts Will Increase your Metabolism at Incredibly Fast Rates and Transform Fat into Pure Energy.
Deadlifts Will help your urination, detoxification, and "gas-liberation" (don't Cackle - it's a fact)...
Deadlifts Will Enhance your Sexual Performance & Desire, if performed Methodically.
Deadlifts Can Improve your Lung's Functionality and Heart's Efficiency, Dramatically.
Deadlifts Will Boost your Immune System to recovering fast from various Illnesses.
Deadlifts Will make you speedy, powerful, leaner, reactive, energetic...
I lust the feeling of small in duration, highly intensive Deadlifts which successfully force my body, to excrete a constant flow of testosterone, that awakens a voracious beast inside me...
After a 'Deadlift Workout' I can feel my sexuality rise so sky-high... my muscles so engorged, that my poise is automatically triggered and empowered to the absolute maximum.

Why "Awareness Programs" Stink!

You have permission to publish this article electronically or in print as long as the bylines are included. Notification of print would be appreciated.
I am writing this article at the risk of stepping on a lot of toes! Hopefully you do not have a guilty conscience!
How many letters do you get in your mailbox every week from another awareness program either begging you for money or asking you to participate in an event to help raise awareness? The big ones are the Walks for Breast Cancer awareness, the American Heart Association walks, the American Diabetes Association walks, the Cancer Society, and the list goes on. Just about every foundation has some sort of event that they use for fundraising under the guise of raising awareness about whatever disease they support.
I have a fundamental problem with these events. While I believe that it is good to make people aware of these diseases, I often wonder where all of that money goes. Does it go to fund more useless drug research? Does it go to families that have been affected by these diseases?
What I am sitting here wondering is why is there no solution to these problems yet? Why are the rates of nearly all diseases at an all time high? No awareness of the real cure to these diseases yet? The current way of doing things is simply not working. With the billions of dollars poured into these organizations every year, there is no excuse for the cure to be unknown, yet somehow people still believe that there will be some miracle cure in convenient pill form for breast cancer.
It’s not gonna happen!
Save your money because the cure is simple and extremely inexpensive! For years, there have been doctors out there curing people of diseases like breast cancer, Type II diabetes, arthritis, heart disease, and all other forms of cancer. It is happening this minute as you read this. And no other cure has been found whose success rates even come close to those cured through the simplest cure of all, changing your lifestyle! According to the Surgeon General, 70% of all deaths by diseases are preventable through lifestyle change. My guess is that number is closer to 90%.
No one wants to hear this because, as with so many things, it is always about the money. Who cares about the thousands of women who die of breast cancer every year. This is a disease that can be prevented and cured through proper nutrition and a healthy lifestyle. So why don’t more of these organizations spend their precious dollars on educating people about the real reasons they get sick and the real methods that will cure them of these diseases?
How many more moms, sisters, daughters, and friends do we have to lose to heart disease or breast cancer before they will finally get the clue? How many more fathers, brothers, and sons will we have to watch suffer through prostate cancer or heart disease before people will realize that these awareness programs are just lining the pockets of a few people and allowing the rates of death to continue to climb?
Why do I feel like I am the only person upset about this? I don’t know how many of you are familiar with the story about how the Komen Foundation began. The beginnings are admirable, but I am sure that the founders expected the rates of death to decrease with the rise in awareness. So why haven’t the rates of death decreased? That is simple. Because their efforts have been misguided for many years by the interests of big food industries and the medical research community!
The truth is, if you will stop feeding yourself and your family nutrient-devoid processed foods, stop indulging in all of those dairy products, (whose manufacturers and marketers so kindly on one hand donate money to cancer research and on the other propagate the disease single-handedly), stop feeding your family meats that cause disease and are filled with saturated fat and cholesterol, then we can wipe these diseases off the face of the earth!
But apparently there is no money in the truth.
Start educating yourselves because there appears to be no foundation whose purpose is to find the truth and educate the masses about the truth. Their efforts are tainted with the stink of the dairy and meat industries money. Start searching for information to lead you to the truth. Don’t buy into the lies and deception of the big money drug manufacturers. There is not now, nor will there ever be, a lab technician smarter than our Creator. Look to Him for your miracle cures because He has provided us with them.
You can find a wealth of information on how to eliminate disease and lose weight through our programs offered from our website at www.takebackyourhealth.org. You can also search the work of Dr. John McDougall, and Dr. Joel Fuhrman. These individuals are changing lives, and curing people.
There is no reason for 70-90% of the diseases that plague our nation to exist. We have control. We have the control NOW! Today! Why should we keep paying for researchers to search for a magic pill while we watch our loved ones be wiped out by preventable diseases!
My advice to you would be, the next time you get a solicitation in the mail from anyone of these organizations is to send them a letter stating that you will be happy to support their organization when they start teaching the truth!

Working Smart: 4-Easy Ways to Get Fit, Faster!

Let's face it, getting and staying in shape can be a costly investment. And, if you're not careful, its greatest cost is the one commodity you could use the most of: time (keeping monetary costs in check is another volume, entirely). Yet, even many seasoned exercisers often have difficulty changing their bodies with regular workouts. And worse, many think the more hours spent training heavily, the better the result. Not true! Often this break-neck pace leads only to fatigue, burnout, and injury.
What most people also may not realize, there are several, easy ways to redistribute your time and create 'smarter' workouts. These common sense, turbo-chargers cost little or no money, will help change your body in a positive way, and all without giving up a lot of time.
Here, I've given you four simple strategies that can help you turbo charge your workout (and your body), too:
Warm Up and Cool Down Sufficiently. In short: take 10. Strive to take 10 minutes before heavy exercise to get blood flowing with light aerobic activity (walking, or a series of slow arm and leg circles) to get the large muscle groups moving and prevent injury. At the end of your workout, try to opt for 10 minutes of light stretching, aiming at the major muscle groups: arms, back, chest, and legs. This will help re-absorb lactic acid (metabolic waste that builds up during exercise and can lead to soreness).
Drink More Water. Just eight-8oz. glasses of water per day will carry away waste and toxins from your body. It will also help keep you cool during exercise and replace the fluids lost during your workout (you will usually lose 1 liter per 1-hour workout).
Get Adequate Rest. The body requires a sufficient amount of sleep for rest and tissue repair (usually around 7-8 hours per night for the healthy person). Sleep also provides the body time to lower levels of bacteria in the body. It actually stimulates the immune system! If you can't get your eight hours, try to take a quick 10-20 minute power nap sometime during the day.
Go Easy on the Starchy Carbs. Try to "balance" starchy carbs (cereals, breads, white potatoes, rice) with protein and veggie alternatives.
My own personal case study: Even though I'd been exercising for years, I couldn't shake the extra 10 pounds I'd gained in college. I exercised for about an hour every day rotating my routine between cardio and resistance training. Did I need to exercise more? I wondered. Maybe, but I couldn't fit another hour into the day. So, I took a good look at my diet. What I found was, every day I was loading up with starchy carbs! Lots of cereal and toast. Lots of potatoes and white rice. Resolve: Just by balancing my meals with egg whites, sweet potatoes, green leafy veggies, and lean meats, I lost what remained.
If you could use a Jump-start in you workout or haven't seen changes in awhile, these four ideas are well worth your consideration. Plus, just by changing one small thing, you could make quite a difference in your shape. It will add a new element of vigor to your workout! So, reap the big rewards of these small changes, they will pay dividends on your investment.

Study Confirms IBS Improvement

Irritable bowel syndrome is a debilitating and distressing condition, which affects 10-20% of the population. IBS is characterized by abdominal pain and altered bowel function such as constipation, diarrhea or alternating diarrhea and constipation. Some people have occasional symptoms, which can be aggravated by stress or food intolerances. Others experience crippling symptoms, and struggle to maintain their quality of life in the absence of any targeted, effective pharmaceutical treatments.
This disorder affects people of all ages and backgrounds, including children, although women are predominantly affected. Severe IBS can dramatically restrict mobility, through loss of control of bowel function and severe abdominal pain. These symptoms contribute to IBS being second only to the common cold as the most frequent cause of absenteeism from work and school.
Despite the significant impact on individuals and the population at large, there is no clear established cause for IBS. Whilst medical investigations are important to eliminate the possibility of an over-lapping pathology such as parasites, candida, inflammatory bowel disease, cealiacs or Crohn’s disease, there is no specific investigation which patients can test positive for in order to confirm a diagnosis of Irritable Bowel Syndrome. A diagnosis of IBS is more often a diagnosis of exclusion – if its not another gastrointestinal condition, and it fits the symptom picture of IBS, then it is IBS.
The current accepted criteria for diagnosing IBS is the Rome criteria (adopted in medical texts and by the American Gastroenterological Association). Their definition of IBS consists of:
At least 12 weeks, which need not be consecutive, in the preceding 12 months of abdominal discomfort or pain that has two of three features: Relieved with defecation and/or Onset associated with a change in frequency of stool and/or Onset associated with a change in form (appearance) of stool.
The following symptoms support the diagnosis of IBS: Abnormal bowel movement frequency (more than three per day or less than three per week), Abnormal stool form (lumpy/hard or loose/water), Abnormal stool passage (straining, urgency, or feeling of incomplete evacuation), Mucous passed with stools, Abdominal bloating or distension.
There are few effective treatments for IBS. Pharmaceutical medications include anti-diarrheal agents and laxatives, some of which can be harmful if used repeatedly. Significant improvements can be made through dietary changes which can therefore reducing some trigger factors for IBS. It is also important to practice some stress reduction techniques such as breathing techniques, and positive psychology, as there is a direct link between stress and an aggravation of IBS symptoms.
The most promising, long-lasting and side-effect free results in the treatment of IBS were based on a large clinical trial conducted at an Australian university, and published in the Journal of the American Medical Association in 1998.
These results demonstrated a 64-76% improvement rate on all measures of IBS such as abdominal pain, distention and bowel habits. These results were achieved in a double-blind, placebo controlled clinical trial conducted by gastroenterologists and doctors. The remarkable positive results were achieved in the treatment group that received Chinese herbal treatments. This same formula can be purchased as pre-made capsules from select retailers, and it offers great hope for those struggling with IBS.

Dr. Maia Dodds is the author of ‘The Irritable Bowel Syndrome Improvement Program’
See www.irritablebowelsyndromeip.com for details, further research and articles.
Write directly at maia@irritablebowelsyndromeip.com

Buying Fitness Equipment On eBay: Deals or Duds?

With tens of millions of registered members and more than 12,000 items listed, eBay is, without a doubt, the world's largest Internet marketplace. And you can buy just about anything there--from CDs, movies and vitamins to first edition books, new businesses and even someone's last breath of air. But--what you want to know--is it the place to shop for fitness equipment?
The answer is yes, but that's if you don't mind sifting and, in most cases, bidding.
On a given day in June 2003, there were 1,026,771 items listed under the "Sports" category; and there were 344,705 items in the "Sporting Goods" subcategory, which is broken down into more than three-dozen subcategories. Under "Exercise & Fitness," a "Sporting Goods" subcategory, there were 7,146 items. And that subcategory is divided up into six subcategories. Hope you're not too confused.
On that given June day, I took a look at several fitness products sold on eBay. I wanted to find out how low prices on new (never been used) popular or quality products go on this mega auction site. The good news: They can go pretty low.
One product I examined was Total Trainer, and there are several models listed on eBay. I zeroed in on the 3000 model, which is supposed to be comparable to the Brinkley- and Norris- endorsed Total Gym 3000. On eBay, Total Trainer is offered in two pricing formats: Name your own or Buy It Now (skip the auction process) for $277. Off eBay, Total Gym retails for, on average, $500.
I also compared a few other infomercial-marketed products. One, a knock-off of the Fast Abs bodybuilding belt, an electronic muscle stimulation device, runs for about $10 to $15 on eBay (with free shipping). Off eBay, the real product will cost you around $30, plus shipping/handling. Another, Smart ABS, is priced at $50 on eBay; off, it ranges between $70 and $80. A third product is a Fitness Quest glider similar to the Tony Little Gazelle Freestyle Elite. Buy it on eBay and you'll pay roughly $220, almost half of what you would spend at Little's official site.
The last product I checked out was Jolie Weights, one-pound attachable fitness shoe weights introduced this spring by Jolie World. At JolieWeights.com, these weights cost $19.99. An independent eBay seller was auctioning them for $14.99. That's a 25 percent savings. Plus, shipping/handling charges are exactly the same.
The bottom line is: You will find some good deals on eBay. But there are a good number of duds there too. The best advice? Do your research before buying. Compare prices; read the fine print; ask the seller whether it's a discontinued or irregular product; and be vigilant of bloated shipping/handling charges (a common practice among eBay sellers). A final tip: before buying anything, read the seller's reviews, where buyers post their positive or negative shopping experiences. If the eBay seller has too many negatives, then you may want to pass on the deal. If the seller seems legitimate, and you've confirmed it's a steal, jump on it. The price--the product-- may be gone tomorrow.