S p e c i a l S e c t i o n t o T h e L e b a n o n D e mo c r a t , Mt .

J u l i e t N e ws a n d H a r t s v i l l e V i d e t t e
Health Fitness
2 Heal t h & Fi t ness 2013
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Its that magical time of year again when
we single out our bad habits or the areas of
our lives we want to change and make reso-
lutions to become better. A quick list of the
typical resolutions will include the usual sus-
pects like eating healthier food, drinking less
alcohol, quitting cigarettes, losing weight and
getting in better overall shape. The average
percentage of Americans who make New
Years resolutions is about 45%. However,
the success rate for those resolutions is a dis-
mal 8%. Although the numbers are not too
inspiring, you can take simple steps to assure
your success.
Making your NewYears resolution goals
as detailed as possible can go a long way to
improve your chance of succeeding. Instead
of saying I want to lose weight set small and
realistic short termweight loss goals. Aiming
to lose 5-10 pounds per month is a good start
because it gives you a solid number to aim
for and isnt an overwhelming amount to lose
in a healthy manner. Similarly, cutting out un-
healthy food or drink can be a daunting task
when quitting cold turkey. Set more achiev-
able goals by slowly lowering the amount of
your comfort foods and by replacing the urge
to self-medicate with food/drink with health-
ier options. It may be difficult at first, but the
longer you stick with it the easier it will be-
come. If you slip, forgive yourself, then get
back on track and keep going!
Having a proper support network can go
a long way in attaining healthy goals. Getting
family and friends on board can not only help
you in moments of weakness, but can also
make a possible healthy impact on those
around you as well. If you are a member of a
fitness facility, set up a schedule and hold
yourself accountable to attend as often as
possible. If you have yet to join a facility
make sure to thoroughly check out your op-
tions before joining. Finding the gym that is
right for you can be a daunting task and many
options are to be considered including, hours
of operation, availability of equipment, range
of classes and quality of personal training are
all important factors. Although cost may be a
factor, it is important to consider all that a
gym offers. Some facilities may be cheaper
but will be limited in options, like having to
wait in line for equipment, limited or no
group exercise classes, or no qualified per-
sonal training staff just to name a few.
If youre newto the fitness game, having
a trainer is an important tool to have in your
corner and one that should not be overlooked.
Aquality trainer will set you up with a proper
programfor your fitness level and will help to
form a foundation for you to build upon.
Even individuals who are well accustomed to
working out can benefit from having a
trainer, as they can offer fresh and exciting
options to change up a stale routine. In addi-
tion to the trainers, consider what classes are
offered at a facility. Some gyms offer classes
at no extra cost to members, such as Sports
Village Fitness in Lebanon. Free classes can
be a big draw to someone starting a fitness
regimen as it gives thema chance to be a part
of a group and to learn something new to-
gether. In addition, programs with a Biggest
Loser-styled approach can also be a great
kick start to a healthy lifestyle, especially be-
cause of the group support available.
With all of these factors in mind, I feel
compelled to mention Sports Village Fit-
ness as a very qualified facility for helping
you to successfully reach your New Years
resolutions. They offer a myriad of free
classes including kick-boxing, yoga,
weight-lifting, boot camp and pilates. In ad-
Helping You Keep
Your NEW YEARSs
Resolutions
dition, they have great options such as the
Next Biggest Loser and Slim Down &
Shape Up. Their personal trainers are
friendly and are second to none. They will
customize training programs to meet your
fitness levels and personal goals while mak-
ing you feel like a part of their extended
family. Other training options in the area in-
clude the Jimmy Floyd Family Center and
Anytime Fitness.
I wish you the best for 2013 and look for-
ward to helping you attain your every goal for
the New Year! Let me know if I can help.
Andy Frisch is an NCCA certified personal
trainer, with a strong focus on physical and
mental growth, along with a strong nutritional
foundation. Feel free to contact me at
AndyFrisch123@gmail.com
Healthy ways to speed up your metabolism 3
Make your favorite recipes healthier 4
Ways pets could improve health 5
Heart disease describes numerous conditions 6
Exercising outside of the box 6
Healthy ways to banish belly fat 7
IMA CrossFit offers fitness for the whole family 7
C O N T E N T S
Heal t h & Fi t ness 2013 3
Dieters are often aware of metabo-
lism and its effect on an individuals
weight. Metabolism is a process that
serves a host of important functions, in-
cluding converting food and drink into
energy and using energy to construct
certain components of cells.
For the perpetual dieter, metabolism
can be a natural-born enemy, a process
that simply isnt fast enough for dieters to
lose weight. Even more frustrating, a per-
sons metabolism can hinge on genetics
and gender. People may inherit a speedy
or slowmetabolism. Gender plays a large
role considering men have a tendency to
burn more calories than women, even
while resting. Those who inherited a
speedy metabolism are often the people
who can seemingly eat whatever they
choose without gaining a pound.
But gaining a faster metabolismisnt
just for men or those who inherited a
speedier metabolism at birth. In fact,
there are several healthy ways to speed
up metabolism.
PACK ON SOME MUSCLE
People with more muscle tend to
have a higher resting metabolic rate.
Thats because muscle burns more calo-
ries than fat. According to the American
Council on Exercise, each pound of fat
burns just two calories per day, while
various estimates suggest each pound of
muscle burns between 35 to 50 calories
per day. Those figures might seem in-
significant, but they add up over time
and someone with significant muscle
can burn considerably more calories
than someone without. Employ resist-
ance training to build muscle, as such
training activates muscles all over the
body, increasing your daily metabolic
rate as a result.
EMPHASIZE INTENSITY
Daily exercise is great, but high-in-
tensity daily exercise will prove more ef-
fective at speeding up your metabolism.
Low- or moderate-intensity workouts
dont pack the same punch as high-in-
tensity workouts, which produce a
longer increase in resting metabolic rate.
Sign up for a Zumba(R) or spin class at
your gym, both of which are the kind of
high-intensity cardiovascular workout
that can speed up your metabolism.
EMBRACE GRAZING
Grazing is a dietary philosophy in
which individuals eat five to six smaller
meals every three to four hours instead
of three large meals each day. Eating this
way helps keep your metabolismgoing,
and the result is you will burn more
calories throughout the day than you
would if you ate a more traditional diet.
Of course, what you eat when grazing
is important, too. Choose low-fat,
high-nutrient foods, and snack on fruits
and vegetables instead of more popu-
lar snacks like potato chips. Grazing on
unhealthy foods wont lead to weight
loss and may even cause weight gain.
EAT MORE PROTEIN
Protein can serve many purposes for
people trying to lose weight. Protein has
a tendency to make you feel full when
you eat it, reducing the likelihood that
you will overeat. In addition, the body
burns more calories when digesting pro-
tein than it does while digesting fats or
carbohydrates. Turkey, low-fat dairy
products, fish, nuts and beans are great
sources of protein, which should not be
all you eat but can be used as a periodic
replacement for other foods that may
slow down your metabolism.
STAY HYDRATED
Your metabolism will likely slow
down if you allow yourself to get dehy-
drated. When the body does not have
enough water, several of its functions,
including its ability to burn calories,
slowdown. Muscles are roughly 70 per-
cent water, so if they are not fully hy-
drated they cannot generate energy,
affecting your metabolism. In addition,
the body is not as effective at using fat as
fuel when it is dehydrated, further slow-
ing your metabolism. Staying hydrated
is as easy as drinking enough water
throughout the day. Howmuch water an
individual needs to stay hydrated is open
to debate among medical professionals,
but one study found that adults who
drink eight or more glasses of water per
day burned more calories than those
who drank four glasses of water per day.
Many people feel they were either
gifted at birth with a fast metabolism or
doomed from the start with a slow me-
tabolism. But an individuals metabo-
lism is not set in stone, and there are a
host of healthy ways men and women
can speed up their metabolism. I
Healthy ways to speed
up your metabolism
4 Heal t h & Fi t ness 2013
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Ahealthy diet plays a significant role in a
persons overall health. Without a healthy diet,
men and women are more susceptible to dis-
ease and other potentially harmful ailments.
But when many people think of a healthy
diet, a lack of flavor is often one of the first
things to come to mind. Thats a common
misconception, as a diet thats healthy and
full of nutrients can simultaneously be fla-
vorful. In fact, its easy to enjoy many of your
favorite dishes in a way that makes them
much healthier. Oftentimes, a few minor al-
terations to a recipe is all it takes to turn the
dish from high-risk to healthy.
Trim the fat. No one wants to eat fat, but
fat isnt entirely bad for you. Fat can help
your body absorb vitamins A, D, E and K,
and replacing fat with something like carbo-
hydrates decreases howmuch these valuable
vitamins are absorbed. In addition, dietary fat
releases chemicals in the brain that make you
feel full, reducing the likelihood that you will
overeat.
Those are just a fewof the benefits of di-
etary fat, which is an essential element of a
healthy diet. But overconsumption of dietary
fat can be dangerous, and many people sim-
ply need to trim some fat from their diets.
One way to do that is to reduce how much
butter, shortening or oil you use when cook-
ing. For some recipes, you may be able to cut
suggested portions of such ingredients by half
without replacing them; however, for others,
especially those for baked goods, these items
may have to be replaced. In the case of the
latter, find a suggested alternative to high-fat
items, and only use half of the high-fat item
listed in the original recipe. Chances are you
wont taste the difference, but your body will
be better for it.
Substitute healthier fare. Substituting
items is another way to turn a favorite dish
into a healthier dish without altering the flavor
dramatically, if at all. For example, instead of
cooking with enriched pasta, purchase whole-
wheat or whole-grain pastas, which are higher
in fiber and lower in calories. If a recipe calls
for using milk, choose fat-free milk instead of
whole milk. Doing so reduces your fat intake
by nearly 8 grams per cup.
Recipes can even be made healthier by
simply cutting back on the main dish and
adding more vegetables. Instead of using the
recommended amount of meat or chicken,
scale back and make up for it with additional
vegetables, which reduces your caloric and
fat intake while adding more vitamins and
minerals to your diet.
Change your methods. Certain cooking
techniques are healthier than others. Frying
foods or cooking with fat, oil or salt is not the
healthiest way to prepare a meal. Some of
your favorite dishes that call for frying or
cooking in oil can be just as flavorful if you
opt for healthier methods like braising, broil-
ing, grilling, or steaming. When recipes call
for basting foods in oil or drippings, forgo
these unhealthy options and baste foods in
vegetable juice or fat-free broth instead.
What you use to cook can also be healthy
or unhealthy. Nonstick cookware wont re-
quire you to use oil or butter to keep foods
from sticking to the pan. This reduces the
amount of fat and calories you will consume,
and you likely wont notice a difference with
regards to flavor.
Men and women who enjoy food and
cooking their own meals can take several
steps to make those meals healthier without
sacrificing flavor. I
Make your favorite recipes healthier
Using nonstick cookware
when preparing your favorite meals
can reduce reliance on oil or butter,
cutting fat and calories from your diet.
Heal t h & Fi t ness 2013 5
Rather than heading to the pharmacy for solutions to com-
mon ailments, a majority of people may be able to stop at the
nearest pet store or animal shelter and find a finned or furry
remedy instead.
Studies that link positive health benefits to pet ownership
abound. According to WebMD, one study found that 48 stock-
brokers who adopted a pet experienced lower blood pressure
readings in stressful situations than did people who did not own
pets. Another study found that individuals suffering fromseri-
ous diseases, such as cancer or AIDS,are far less likely to ex-
perience depression if they have a strong tie to a pet. Plus, pets
have proven beneficial to seniors struggling with loneliness.
Any pet can try a persons patience at times, expecially
when a kitty has used a sofa as a scratching post or when a
pooch needs to be let into the yard at 3 a.m. But for many pet
owners, the benefits of having a pet far outweigh the negatives.
Here are some of the many ways that pet ownership can be
good for your health.
Lower blood pressure: Petting a dog or cat can lower blood
pressure, as can watching a fish swim around a tank. Those
with hypertension may want to purchase or adopt a compan-
ion animal to help lower their blood pressure.
Reduce stress: Stress is something people face on a daily
basis. According to a National Health Interview Survey, 75
percent of the general population experiences at least some
stress every two weeks, and many times that stress is moder-
ate to severe. Research has indicated that when people spend
time with a pet their levels of cortisol, a hormone associated
with stress, is lowered while their level of serotonin, a hormone
associated with improved mood and well-being, is increased.
Lower cholesterol: Lifestyle factors associated with pet
ownership, particularly a focus on increased physical health
and activity, can help lower cholesterol levels. Also, having a
pet works to reduce stress, which may keep individuals from
looking to fatty foods as sources of alleviating anxiety.
Fight depression: Many therapists have prescribed pet ther-
apy as a method to alleviating and recovering fromdepression.
Apet is an unconditional friend and can provide that listening
ear a person needs to talk through problems. Also, walking and
taking care of a pet devotes attention away fromproblems and
inward thinking.
Improve physical activity levels: Heading to the gym is
one way to get a workout, but spending an hour walking the
dog or tossing around a ball for a game of chase and fetch is an-
other way to get the heart pumping. Many dog owners benefit
from the forcedexercise that goes with daily walks. Some
people choose to exercise with their pets, enjoying the com-
panionship and the physical activity.
Reduce stroke incidences: There has been evidence that
cat owners are less likely to suffer strokes than people who do
not have cats. Researchers are not sure of the connection, but
surmise that cats have a more calming nature than other types
of pets.
Greater opportunities for socialization: Humans are social
animals and need to interact with others. Pet owners have a
tendency to want to share time and experiences with other pet
owners. Pets can provide opportunities for people to get to-
gether.
ADHD therapy: Children and adults with attention deficit
hyperactivity disorder often benefit fromworking with a pet or
having a pet as a family companion. Playing with a pet is a
great way to release excess energy and focus on tasks. Also, a
pet with his or her unconditional love can help someone with
ADHD overcome self-esteem issues. Similar results are pos-
sible when pets are used as therapy animals for children with
autism and other behavioral disabilities.
Reduce propensity for allergies: Children who growup in
homes with cats and dogs are less likely to develop common
allergies and even asthma, research suggests. In fact, children
who live around two or more dogs or cats before their first
birthday are less likely to have allergies of any sort, according
to a study published in The Journal of the American Medical
Association.
Research presented at the 10th International Conference
on HumanAnimal Interaction found pet owners were the least
likely to have to visit the doctor. The survey of more than
11,000 respondents fromAustralia, China and Germany found
that over a five-year period pet owners made 15 to 20 percent
fewer annual visits to the doctor than non-pet owners.
The companionship and love pets provide could be a key
benefit in promoting good personal health. I
Ways Pets Could
Improve Health
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Heal t h & Fi t ness 2013 6
Few people are unaware of heart disease and its poten-
tially devastating effects. But many people may not known
that the termheart disease is a blanket termused to describe
several health problems related to the heart.
According to the World Health Organization, ischaemic
heart disease, which is characterized by a reduced blood sup-
ply to the heart, is the leading cause of death across the globe.
Though many conditions are characterized as ischaemic heart
disease, many others are not, and the WHO notes that other
heart conditions, including stroke, are also among the top 10
most deadly diseases in the world. The following is a run-
down of some of the more common heart conditions, many of
which can be prevented if men and women make the right
lifestyle choices.
ANGINA occurs when a person has chest pain or discom-
fort around their heart because the muscle is not getting
enough oxygen-rich blood. Angina can be a byproduct of el-
evated levels of stress or overexertion and may even be caused
by clogged arteries. All cases of angina are not the same. Sta-
ble angina is the most common form, and usually follows a
pattern that is common among patients. Unstable angina is
less predictable, while variant angina, the rarest form of the
condition, occurs while a person is at rest. Rest and medicine
are at the root of treating angina, which is more easily treated
once its cause has been determined.
ATHEROSCLEROSIS is characterized by the buildup of fatty
materials in the arterial walls. This fatty material can harden
over time, restricting blood flow and resulting in calcium de-
posits. Daily exercise and a healthy diet void of high-fat, high-
cholesterol foods are two ways to prevent or treat
atherosclerosis.
CARDIAC ARREST is a culmination of several heart condi-
tions, including angina and atherosclerosis. Also known as a
heart attack, cardiac arrest occurs when blood and oxygen are
unable to reach the heart. Chest discomfort; discomfort in
other areas of the upper body, including the arms, back, neck
or jaw; shortness of breath with or without chest discomfort;
and nausea or lightheadedness may all be indicators that a per-
son is going into cardiac arrest.
HYPERTENSION (high blood pressure) is a relatively com-
mon heart condition. Nearly every adult has likely received a
blood pressure reading at one point in his life. That reading
measures the systolic pressure, which is the pressure created
when the heart beats, and the diastolic pressure, which is the
pressure in the heart when it is at rest. Ablood pressure above
120 over 80 is considered high, and that high figure might be
caused by salt and water levels in the body and the condition
of the bodys kidneys, nervous system and blood vessels, as
well as the bodys hormone levels. Treating hypertension is
relatively simple, as a doctor will typically recommend some
dietary changes and may even prescribe medication for those
patients with especially high blood pressure.
STROKE occurs when the blood supply to any part of the
brain is interrupted. Potentially deadly, stroke can cause paral-
ysis as well. Trouble speaking, loss of coordination and trou-
ble moving limbs may be indicative of stroke, which is
considered a medical emergency that requires immediate
medical help. The longer a person goes between the onset of
a stroke and seeking treatment often determines the severity
of the consequences. I
Heart disease describes
numerous conditions
Daily exercise is one way men and women can prevent
the onset of heart disease.
Exercise is an essential element of a healthy lifestyle.
When coupled with a healthy diet, exercise puts men and
women on a path toward optimal health while reducing risk
for a host of ailments, some of which can be deadly.
But many people find they simply dont have the time to
exercise regularly. Commitments to career and family can be
demanding and time-consuming, and exercise is often a ca-
sualty of a hectic schedule.
Though getting to the gym every day or even making use
of exercise equipment at home on a daily basis may not be
feasible, that doesnt mean people still cant find ways to in-
corporate a little exercise into their daily routines. The fol-
lowing are a few simple ways to fit more exercise into your
day no matter how busy you may be.
Avoid the elevator, and attack the stairs. The elevator
may be inviting, but its also somewhat of an enabler. Instead
of taking the elevator up to your office each day, take the
stairs, and take them with more gusto than youre used to.
Rather than taking one step at a time, take the stairs two by
two, lifting your legs high as you scale each pair of steps. This
helps build your leg muscles and makes the daily climb up
the staircase a little more strenuous.
Turn TV time into treadmill time. Watching a little tel-
evision at night is how many people relax and unwind, but it
can be a great time to squeeze in some daily exercise as well.
Opinions as to whats the best time of day to exercise vary,
and no definitive study exists to suggest one time of day is
better than another. People who like to relax with a little tele-
vision time at night should make the most of that time by hit-
ting the treadmill, elliptical machine or exercise bike instead
of just plopping down on the couch. Add a television to your
homes exercise room or purchase a gym membership where
the cardiovascular machines are connected to televisions. You
will still get to enjoy your favorite shows while simultane-
ously getting the benefit of exercise.
Say bon voyage to the conference room. Profession-
als who spend lots of time in meetings can add a simple twist
that incorporates exercise into a typical business meeting.
Rather than conducting the meeting in a conference room,
propose a walking meeting when possible. Awalking meeting
is the same as a standard business meeting, but its conducted
on foot outside of the office. Walking meetings can provide
some much-needed energy for you and your fellowstaff mem-
bers, who may appreciate the chance to get out from behind
their desks and stretch their legs while still getting work done.
Take your smartphones or tablets along to jot down important
ideas, just like you would in a more traditional meeting. And
make the most of your walk by leaving time for some light
stretching before and after the meeting. Chances are you will
return to your desk reenergized and glad you found a way to
get some exercise despite of a busy schedule.
Park far away when shopping. Its tempting and almost
human nature to hunt for the parking spot closest to the door
when shopping at the mall or even the grocery store. But
for those who want to include more exercise in their daily
routines, parking far away from the entrance to your fa-
vorite store is a great way to incorporate more walking into
your life. Walking is a simple yet effective cardiovascular
exercise, one that the Mayo Clinic notes can lower your
blood pressure and manage your weight while lowering
your low-density lipoprotein, which is commonly referred
to as bad cholesterol. In fact, research has indicated that
regular, brisk walking can be just as effective at lowering a
persons risk of heart attack as more vigorous exercise, in-
cluding jogging. When parking far away from the entrance,
just make sure you park in a well-lit area where others can
easily see or hear you.
Many adults find they simply dont have the time to com-
mit to routine exercise. But there are several simple ways to
incorporate exercise into your existing routine without taking
time from your already busy day. I
Exercising outside of the box
Simple ways to incorporate
exercise into your daily routine
Heal t h & Fi t ness 2013 7
Belly fat is often considered more of a cosmetic issue than a
health issue. But few outside of the medical or fitness communi-
ties may know that belly fat is not only unsightly but unhealthy as
well. Excessive belly fat can increase a persons risk of develop-
ing type 2 diabetes, heart disease, high blood pressure, and even
certain cancers, including breast cancer and colon cancer.
So while many people may want to reduce their belly fat for
cosmetic purposes, they can also use improving their overall
health as a motivating factor when attempting to trim their waist-
lines. The following are a few healthy ways to reduce belly fat.
Adopt a healthy diet. Belly fat is often the first victim when
men and women adopt a healthy diet and begin to lose weight. Re-
searcher Kristen Hairston, MD, an assistant professor of en-
docrinology and metabolism at Wake Forest School of Medicine,
found that people who ate 10 grams of soluble fiber per day but
made no other changes to their diet built up less fat over time than
others. In addition to fiber, you should include fruits, vegetables
and lean proteins in your diet. These foods will help you feel more
full, which will curb your hunger and, as a result, reduce your
caloric intake.
Get some rest. A good nights sleep, which is at least seven
hours of sleep each night, has been shown to reduce fat over an ex-
tended period of time. Though the exact relationship between sleep
and belly fat is unknown, a lack of sleep can force men and women
to look to sugary beverages or snacks to provide a boost during the
day. Such drinks and snacks can cause weight gain, especially
among those people who routinely fail to get a good nights sleep.
Get off the couch and exercise. Exercise is another effective
way to reduce belly fat. Numerous studies have shown the positive
effect that daily, vigorous exercise can have on overall health. For
example, a study conducted by researchers at Duke University
found that 30 minutes of vigorous aerobic exercise, which includes
jogging or working out on a cardiovascular machine, such as an el-
liptical or a treadmill, four times per week can reduce fat and slow
down the buildup of fat over time. Those who want to reduce belly
fat will likely need to emphasize vigorous exercise. While those
hoping to prevent the buildup of belly fat should know that stud-
ies have shown, when coupled with a healthy diet, moderate ac-
tivity, which includes anything that raises your heart rate, three
times per week may be enough to slow down fat buildup. I
IMA CrossFit
offers
fitness for the
whole family
IMA CrossFit is an integrated mar-
tial arts/crossfit academy that offers nu-
merous classes for the entire family to
reach their fitness goals.
Regardless of age, ability or skills
level, IMA CrossFit has something for
everyone including CrossFit classes,
personal training, kids conditioning
camp during the summer as well as
Brazilian Jiu Jitsu, Kung Fu and kick-
boxing.
Owners Jimmy Tarpley, Brian
Fussell and Kurt Mullican said We un-
derstand that a persons fitness is not de-
fined by the size of their biceps and we
dont promote aesthetic enhancement.
We teach functional fitness that will im-
prove our clients everyday quality of
life and looking better comes as a result
of hard work.
IMACrossFit is also the only Cross-
Fit affiliate in Wilson County. The
coaches are certified and classes are
scaled for an individuals abilities.
We foster a supportive, encourag-
ing environment where everyone works
out together and the last person to finish
the workout gets the most cheers, the
owners noted.
Students at IMA CrossFit include
entire families; middle school, high
school and collegiate level athletes; and
people of various skill levels looking to
improve overall health and fitness.
We offer our customers not only a
wide variety of martial arts, but a place
where the whole family can train in al-
most any discipline they want. The
functional fitness that we coach our
clients towards prepares them for day-
to-day challenges and an improved
quality of life. I
Healthy ways to
banish belly fat
want bet ter health care? start asking more questions. to your doctor. to your pharmacist.
to your nurse. what are the test results? what about side effects? dont fully understand your
prescriptions? dont leave confused. because the most important question is the one you should
have asked. go to www.ahrq.gov/questionsaretheanswer or call 1-800-931-AHRQ (2477)
for the 10 questions every patient should ask. questions are the answer.
open up and
say anything
8 Heal t h & Fi t ness 2013
1221 South Hartmann Drive, Suites A, B, C
Lebanon, TN 37090
615-444-7715
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no
sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, Clean-&-
Jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes,
ips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations
and patterns as creativity will allow. Routine is the enemy. Keep work-
outs short and intense.
Regularly learn and play new sports -Greg Glassman,
Founder/CEO of CrossFit, Inc.
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and patterns as creativity will allow
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ays per week mix these elements in as many combinations
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imb, push-ups, sit-ups, presses to handstands, pirouettes,
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Keep work e is the enemy
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Founder/CEO of CrossFit, Inc.
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Bodywork for Working Bodies
228 - CWest Main St. in Lebanon 443-1974
Behind Judys Fashions
We the group of therapists at Happy Muscles are dedicated to the idea that we as humans
have the right to try alternatives to surgery and prescription medication especially when
those methods fail. We offer three methods of detoxification, pain relief, and stress
reduction as a wellness approach to living.
www.HappyMusclesMassage.com
Therapeutic Massage:
For relief of muscle pain due to over ex-
ertion
To address positional or postural
issues due to repetitive motion at
work or play.
To calm a nervous spirit; reducing the
effects of stress on the body
Colon Hydrotherapy:
To hydrate the colons for those
experiencing colon digestive
difficulties and constipation
To detoxify and rinse out the fecal mate-
rial that has adhered to the colon walls
To prepare for colonoscopy as well as
other types of surgical
procedures
IonicSpaTM Foot Bath:
To detoxify whole body systems through
osmosis
To relax the mind and body