The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU!

The Women's Health Big Book of Exercises is the essential workout guide for anyone who wants a better body. As the most comprehensive collection of exercises ever created, this makeover manual is a body-shaping power tool for both beginners and longtime fitness buffs alike. From start to finish, this 480-page makeover manual bulges with hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers.

Inside The Women's Health Big Book of Exercises you'll find:

619 Exercises!
All expertly demonstrated with color photographs, with dozens of movements for every muscle in your body, including:
* More than 100 core exercises! You'll never run out of ways to sculpt your abs.
* 74 biceps, triceps, and forearm exercises: Tone your arms faster than ever before.
* 64 chest exercises, to burn more calories and even help give your bosom a lift.
* 103 back exercises, to make sure you turn heads in your backless dress.
* 40 shoulder exercises, so you can wear a tank top with confidence.
* 99 quadriceps and calves exercises, to help you look great in a pair of shorts.
* 62 glutes and hamstrings exercises, for the perfect backside.

Hundreds of workouts!
From cover to cover, you'll quickly see that there's a training plan for every fitness goal—whether you want to shrink your hip, find your abs, or shape your arms. Highlights include:

* The World's Greatest 4-Week Diet and Exercise Plan
Lose 10 pounds of pure fat in 30 days! This scientifically proven plan, based on research from the University of Connecticut, shows what's truly possible when you combine the right kind of diet with the right kind of exercise. You'll build muscle and lose fat faster than ever.

* The Get-Your-Body-Back (Fast!) Guide
If you've never even picked up a weight, you'll want to try this plan from Joe Dowdell, C.S.C.S. Joe makes his living training models, athletes, and celebrities, and has worked with such names as Anne Hathaway, Claire Danes, Molly Sims, and Kate Hudson, as well as Victoria’s Secret and Sports Illustrated swimsuit models. And the strategies he uses when designing workouts for his high-profile clientele are the same ones he employs to help you quickly burn fat, firm up, and improve your overall fitness.

* The Bikini-Ready Workout
This fitness plan will help you flatten your stomach and tighten your butt. It’s designed by celebrity trainer Valerie Waters, who has perfected the body-shaping workouts you’ll find here on dozens of Hollywood stars, including Jennifer Garner, Rachel Nichols, Kate Beckinsale, and Jessica Biel. Add your name to Valerie’s client list to tone your total body and feel more confident than ever.

* The Skinny Jeans Workout
Want to look sexier in a pair of Sevens? Try this routine from Women’s Health fitness advisor Rachel Cosgrove, CSCS. In a pilot study at Rachel’s gym, clients who tried the plan dropped two jean sizes in just 8 weeks.

And:

* The Wedding Workout
Look great—just in time for the big day (and your honeymoon!)

* The Hard-Body Workout
Use this 12-week plan to tone your legs, arms, and abs faster than ever
* The Lose-the-Last-10-Pounds Workout
Your guide to finishing off that last bit of flab for good
* The Total-body Arm-shaping Workout
Blast fat as you shape and firm your arms
* The Best Three-Exercise Workouts
Shrink your hips with just three simple moves
* The Prenatal Workout
Stay fit and healthy during your pregnancy
* The Best Workouts for a Crowded Gym
Sculpt a lean, fit body—no waiting!

* The Time-Saving Couples Workout
Burn fat together (it's the secret to better sex!)

* The Best Bodyweight Workouts
Take your workout anywhere with these no-weight routines

* The 10 Best 15-Minute Workouts

Bust stress, blast fat, and build muscle in almost no time

Plus:
Every page of The Women's Health Big Book of Exercises is filled with the fitness and nutrition tips and tricks you need to sculpt the body you want.

Throughout the book, you'll discover:

* The secret to burning 40 percent more fat.
* The 18 fitness mistakes you should never make
* The best stretch for every muscle
* The fastest cardio workout of all-time (just 4 minutes!)
* The best exercises you've never done
* The 8 healthiest foods you aren't eating
* The 4 perfect fitness foods
* The 25 super snacks that keep you lean
* The 5 biggest nutrition lies—exposed!
* The truth about saturated fat
* The simple way to master the pushup
* The 20 ways lifting weights helps you look great, stay healthy, and live longer

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Pain Relief for Sciatica

Back pain is usually a big deal, but when it is accompanied with a numbness, tingling, weakness, or travels down your leg you might have a serious matter to take care of. Sciatica is a pain along the sciatic nerve. It is caused by pressure put on the sciatic nerve. Most cases aren't too serious and can clear up within a couple of months, but there is a chance that it could be the sign of a serious problem.

The sciatic nerve is the longest nerve in the body. It starts branching off the nerve roots at the lower part of the spinal cord. There are two branches, each following down one leg traveling through the pelvis, buttocks, back of the leg, and down to the foot.

Sciatica usually only happens on one side and is brought about by inflammation or compression on the nerve. There are also instances in which it is caused by nerve damage. Sciatica is not a disease. It is a symptom of another problem. For this reason, it is good to see a physician to have it checked out and diagnosed. It could be a pinched nerve or a herniated disk or it could be something worse.

This is not meant to take the place of medical advice and should not be considered such. This is meant to supply you with more education about sciatica and help you know what might bring relief.

One of the remedies that might help bring about sciatica pain relief is using anti-inflammatory drugs such as aspirin or ibuprofen. These will help lessen the inflammation that might be firing up the sciatic nerve and causing you pain. Taking acetaminophen might help with the pain, but it won't help with the inflammation.

Doctors may prescribe a corticosteroid injection into spinal fluid. This is a very powerful and effective anti-inflammatory medicine that will see quick and long lasting results.

Exercise will help take some of the pressure off the sciatic nerve. It could very well be that extra weight that you are carrying around is adding extra pressure to the nerve. Exercise strengthens muscles, joints, and circulation. All of this will help the pain brought by sciatica. Check with the doctor before you start an exercise regimen if you are suffering from sciatica. It could be that there are exercises that you might do that will make the situation worse. Rest won't help you much in dealing with sciatica. It can actually make it worse.

Massage therapy, especially involving heat, will provide immediate relief and comfort.

Ice can help lessen the effect of acute attacks as can better posture. Using the right chair that pushes your stomach out and shoulders back will help a lot as will using a firm mattress.

Make sure you avoid standing up or sitting down for long periods of time without a break. Also, avoid lifting heavy objects unless you take proper care in doing so using proper lifting techniques.

Sciatica can be a pain that affects more than your back. Make sure that you address the cause and try these sciatica pain relief methods to see if one of them will help end that shooting pain.

Herbal Pain Relief

Around the world, going back hundreds and sometimes thousands of years, herbal pain relief has been used to help alleviate both acute and chronic pains that people though out time have had to deal with. These remedies are often just simple leaves, berries, and roots. Sometimes it would be a seed and sometimes the bark of the tree. There are some remedies that use just the plant itself. Looking closely to see what things these old herbal pain remedies did can be enlightening.


This article is not meant to be taken as medical advice and shouldn't be considered advice from a physician. There are things that will be mentioned that can help you find relief to pains that you deal with on a daily basis, but it should not be considered anything more than to educate and inform about what has been known to help bring about pain relief.


1. Aloe Vera has a number of benefits. The most obvious and well-known is treatment for burns and small burns. It has also been connected with healing wounds. Take the tip off a plant and use the gel and sap from inside the plant to cover your burns or wounds.


2. Cayenne pepper or red pepper has capsaicin in it that can provide quick and long lasting relief for sore joints and muscles.


3. Chamomile can, besides relaxing your body and settling your nerves, aid with digestion problems and a sore stomach. It is most commonly ingested as a tea.


4. Cranberry helps with urinary tract infections that can cause a significant amount of pain. Eating the berries raw or drinking the juice will both benefit you. You can also take it in pill form.


5. Feverfew can help with headaches, stomach aches, toothaches, and rheumatoid arthritis.


6. Flax seed oil has been known to help with menopausal discomfort and osteoporosis.


7. Ginger cannot only help ease nausea, it might help joint and muscle pain.


8. Ginseng might be able to help with the pain that comes from fibromyalgia.


9. Kava Kava is believed to help with tension headaches.


10. Licorice can help soothe a sore throat.


11. Papaya has an ingredient that helps the pain of a herniated disk. It is also known to help take the sting out of a bee sting.


12. Peppermint can help ease the discomfort of an upset stomach. It can also help a sore back find relief. It works well in this capacity when combined with eucalyptus oil.


13. Turmeric has a positive effect on joint and muscle pain brought about by injury.


14. Witch Hazel oil can be put onto a cotton swab and then put in the ear to help an ear ache.


The list of things that these and many other plants with healing and pain relieving qualities could go on for much longer. More than likely, just looking around your house or in a park forest, or garden somewhere, you can find plants that cannot just help with pain relief, but bring about healing as well. The good thing is for the most part, these herbal pain relief remedies are already prepared and can be easily found in stores. The ancient wisdom and knowledge gained and used to bring about health and pain relief is still being used with success today.

Tinnitus - Buzzing Sounds and Ear Disturbances

A lot of people suffer from buzzing sound ear disturbances which are caused by a condition called tinnitus. If you have this condition, you may have already realized that the sounds you hear are not limited to buzzing. They also include ringing, beeping, and humming, among others. Unfortunately, most medical professionals agree that there is no cure for this disturbance. However, there are ways that you can learn to deal with it.

The ear disturbance named tinnitus is not a disease or illness, but a symptom that has affected the brains and/or ears because of other problems. These problems may include over-exposure to loud noises, build-up of ear wax, too many ear infections that cause permanent damage to the inner ear, certain medications, or nasal allergies that cause the excess ear was mentioned previously.

Or tinnitus may just be one of the many side effects of aging. Out of all of these possibilities, it seems that constant and continuous exposure to loud noises is the most prevalent cause. This could be caused by loud machinery at work, loud music (especially when listened to with headphones) and other situations. Some of the various professions are at high risk for developing tinnitus include musicians, construction workers, firefighters, lawn maintenance workers, building contractors, and military personnel.

Tinnitus ranges from mild to severe. The mild cases are considered those that happen occasionally (often at times when they are surrounded by silence) and where the noises you hear are not that distracting. More severe cases can last permanently with buzzing or beeping that is relatively intense and with few or no breaks of non-ringing in between. Almost 40 million people in the US are reported to suffer from some sort of beeping, buzzing, humming or ringing in their ears. Almost 20 percent of those who do suffer from this condition are bothered enough by it to seek out medical help.

Some recommend sound therapy to help you cope with your buzzing sound ear disturbances. Examples of this include listening to white noise (provided by a while noise machine, fan, running water, etc) or quiet music. This is especially important at night when you need to get some good quality sleep. Having white noise and/or quiet music can block out the sounds in your ears. Others recommend eating certain foods that are rich in zinc vitamin B12 and/or avoiding certain foods such as those that contain caffeine. Another recommended route is to take herbal supplements such as Gingko Bilboa.

Although the tinnitus cure has not yet been discovered, several organizations like the American Tinnitus Association are pressing the government to help them by increasing funding for research. The U.S. Department of Defense is also contributing towards research since many of its members suffer from tinnitus.

The information in this "Buzzing Sound Ear Disturbances" article is not intended to subsitute the advice of a medical professional.

TMJ Home Remedies

Temporomandibular Joint Disorder, or TMJ, is a condition that causes the joints of the jaw to 'freeze' so that it can be painful and difficult to eat or speak. The most common symptoms of TMJ include facial swelling along the side of your face, painful chewing, pain in your ears, difficulty moving your jaw, stiffness, and headaches. If you suffer from any of these symptoms you should see your doctor right away. There are several home remedies for TMJ that can help solve the problem and get rid of the pain and discomfort.


TMJ has many causes such as grinding your teeth when you are sleeping, poorly done dental work, your genetic makeup, as well as some bone problems. Very often people who are under a lot of stress will suffer from TMJ since they are the most prone to grinding their teeth while they are sleeping. For this reason something as simple as some relaxation techniques may help them relax so they don't grind their teeth and their TMJ symptoms will go away.


For others it may take a little more in order to get relief and you should talk to your doctor before you try any type of herbal remedies since they can have a bad interaction with prescription or over the counter medications you may already be taking.


Here are some easy to use home treatments for TMJ:


1. Try eating more fresh fruits, whole grains, low fat chicken and fish, garlic, eggs, and brown rice. These foods can help reduce inflammation which can lessen your TMJ symptoms. Also by eating softer foods you aren't straining your jaws as much as you would if you were eating harder, more 'chewy' foods.


2. Using herbal remedies that have been shown to help relieve stress can help you too. Try these herbs: passionflower, catnip, valerian, nettle, St. Johs's Wort, and chamomile. Many of these can be brewed into a relaxing cup of tea.


3. To help lessen the pain use a hot pack or a heating pad. Just place it on the sore spot for a few minutes.


4. If you tend to sleep on your side try to re-train yourself to sleep on your back. When you sleep on your side it's easier for your jaw to fall out of alignment. If you need to you can use some small pillows or a pair of socks placed next to your head so that you don't roll over onto your side during the night.


5. Try various stress relieving exercises such as yoga to help you relax. Again, stress can be one of the biggest causes of TMJ so the more stress free you can become the less likelihood of having any symptoms. Not only can lessening your stress relieve your TMJ symptoms, it can also have many other positive health benefits.


Many people can use one or more of these home remedies for tmj and find relief. Just make sure to talk to your doctor before you use any herbal supplements. You can get some relief from this painful condition just keep trying different things until you find the one that works best for you.

Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set)

Hundreds of medical doctors utilize Dr. Fuhrman s Eat For Health system in their medical practice. It is because all diets fail, for vast majority, in the long-run, unless there is an adequate understanding of nutrient density of food and how low-nutrient-eating leads to food cravings, food addictions and fuels overeating behavior. Dr. Fuhrman s Eat For Health is a medical breakthrough because without this fascinating information you are essentially destined to be struggling with dieting forever, compelled to consume excess calories, and not be able to comfortable and permanently maintain a lighter, healthier weight. Dr. Fuhrman is the founder of the high nutrient eating style and a pioneer in the growing field of nutritional medicine. Now with Eat For Health, (a two-book set) Dr. Fuhrman has taken his bestselling Eat To Live book a gigantic step further, he has made his approach nation-friendly, now everyone can easily do it. "Dr. Fuhrman s nutritional approach to the prevention and management of chronic disease is the most significant medical advance I have seen in my career as a physician. " John V. Forrest, M.D. Professor UCSD Medical School Thousands who have recovered from their medical problems have been calling Dr. Fuhrman s Eat For Health program a medical miracle. We are not just talking about the people who have lost their excess weight after failing for years on one diet after another, but diseases, such as heart disease, high blood pressure, diabetes, allergies, asthma, autoimmune illnesses (including lupus) and headaches have simply melted away. Published medical research already documents this as the most effective weight loss method ever recorded in medical history. There was an average two year weight loss of 53 pounds. Most importantly they kept the weight off. This complete two-book set actually teaches you how to prefer a health-promoting diet-style over a disease-promoting diet. The hallmark of healthy eating is to consume more foods that contain a high nutrient density and less food with a low nutrient density. To make it easy, Dr. Fuhrman has scored thousands of foods so that in each of the 4 phases, the nutrient density of the suggested menus increases. The outcome is that when you eat enough high nutrient foods you can reverse most medical problems without drugs. If diets never worked for you in the past you will now understand why and you will be motivated to lose your excess weight and get well again. Eat For Health can save your life. Dr. Fuhrman s MANDI food and meal scoring system (patent pending) lets you know exactly how healthy your diet is. You can choose your own level of nutritional excellence and you can move forward to a higher level at your own pace when you are ready or you can pump it up to phase four to get maximal weight loss and therapeutic effect to reverse disease. High Nutrient Food, Not Drugs, Is The Prescription Book two contains the menus and recipes. It teaches you how to make this diet work easily for you and your family. With over 150 delicious and easy recipes, it makes high nutrient eating truly gourmet. From strengthening your taste buds to dealing with temptation, restaurant eating, to eating on the road, this program will make sure you can do it, enjoy it, and even fit it into your busy schedule. It is guaranteed to change your life forever. A scientifically proven system to have you lose your food addictions and actually prefer healthy foods over low-nutrient food. A gradual, 4 phase program with custom menus so you can adjust the program to your individual needs and preferences. Everyday recipes that taste phenomenal and are easy to make. A nutrient scoring system to measure the nutritional quality of your diet. Remove toxic hunger and you will succeed at losing weight and keeping it off forever!
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