Smart Weight Loss December 2017

9 I M P O R T A N T F A C T S A B O U T F A S C I A 

Issue 24 I December 2017 

7 Exercises That Will 

TRANSFORM YOUR BODY 

In 4 Weeks 

10 REASONS 

WHY YOUR 

9 

Exercises For 

Relieving 

Shoulder And 

Neck Pain 

9 HERBS TO BOOST THE 

Immune System 

6 

YOGA POSES 

That Help Fight Belly Fat 

And Bloating 

4 EXCITING WAYS TO SAVE MONEY WHILE BOOSTING YOUR NUTRITION

Contents Issue 24 • December 2017 

07 

EDITOR’S NOTE 

08 

9 HERBS TO BOOST THE 

IMMUNE SYSTEM 

16 

A 3-PART GUIDE TO MELTING 

AWAY BELLY FAT WHILE YOU 

ARE SLEEPING 

22 

7 EASY STRETCHES YOU 

CAN DO TO RELIEVE LOW 

BACK PAIN 

30 

6 YOGA POSES THAT HELP 

FIGHT BELLY FAT AND 

BLOATING 

37 

46 

55 

9 EXERCISES FOR 

RELIEVING SHOULDER 

AND NECK PAIN 

A 10-PART GUIDE TO JUICES 

THAT PROMOTE DETOX 

6 WAYS HOUSEHOLD ITEMS 

CAN BE USED FOR A DIY 

WORKOUT

Contents 

9 POINTERS FOR SHREDDING 

BELLY FAT IN JUST TWO 

WEEKS 

61 

3 STEPS TO MAKE AN 

AVOCADO EGG SALAD IN 

10-MINUTES 

69 

A 5-PART GUIDE ON 

MAKING LIVER DETOX 

JUICE 

75 

7 EXERCISES THAT WILL 

TRANSFORM YOUR BODY IN 4 

WEEKS 

10 REASONS WHY 

YOUR FEET HURT 

4 EXCITING WAYS TO SAVE 

MONEY WHILE BOOSTING 

YOUR NUTRITION 

YOUR 8-PART GUIDE TO 

HAND EXERCISES FOR 

OSTEOARTHRITIS 

9 IMPORTANT FACTS 

ABOUT FASCIA 

82 

89 

97 

103 

111

Issue 24 I December 2017 

Editor 

Ralph Dozier 

Writer 

Marianne Williams 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designers 

Rogelio Casastino, Jr. 

Leonard Inciong 

Quality Assurance Editor 

Nicole Ross 

Junior Editor 

Keeneth Ross 

Digital Property Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

Facebook 

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Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Smart Weight Loss Magazine content 

cannot be copied or reproduced in any 

form without the written permission of the 

publishers. Smart Weight Loss Magazine 

editors and publishers shall not be held 

liable for any unsolicited materials. All 

prices and specifications published in 

this magazine are subject to change by 

manufacturers, agency and retailers. 

Welcome to the December 2017 issue of Smart Weight Loss Tips Mag! We hope you 

had a wonderful Thanksgiving filled with delicious food and great time with family. 

Now, it’s time to get back on track with your health and fitness - we all know the toll 

that Turkey Day can have on your body goals! 

In the last issue, we covered holiday foods to avoid, foods you can eat without feeling 

guilty, daily traps that make you fat, and more. You learned about muscle building 

pointers, healthy snacks, how to avoid the holiday blues, and information about 

sticking to a routine. In this release, get ready to relieve annoying pain in various 

areas, transform your body in just four weeks, melt belly fat while you sleep, and more. 

At Smart Weight Loss Tips Mag, we know how daunting a task weight loss can 

seem. It’s so much easier to give in to those cravings and 

comfort foods, ditch exercise, and coast like you always 

have. But it’s times like this, during this time of year, where 

donning your hard hat and getting to work can make a 

huge difference in your life. Start the journey today, and 

you won’t regret it! Thanks for reading, and be sure to have 

a look at our next release! 

Regards, 

Ralph Dozier 

RALPH DOZIER 

Editor 

Smart Weight Loss Magazine 

EDITOR’S NOTE 

December 2017 I 

7

9 Herbs To Boost The 

IMMUNE SYSTEM 

by 

Ralph Dozier 

Follow Us: 

Cleanse your 

blood from impurities 

and 

toxins! These 

10 immune system 

boosting herbs will 

make sure that you do not 

fall victim to nasty colds 

and flu anytime soon. The 

herbs can improve the 

health of your immune system 

tremendously. 

1 

It is important that you regularly purify your blood from impurities and 

toxins. Discover the 9 herbs that can help you boost your immune system. 

CHAGA AND MAITAKE 

MUSHROOM 

Chaga mushrooms are 

rich in lanostane-type triterpenoids 

which have 

high amounts of antioxidants, 

phenolic compounds, 

betulinic acid 

and immune system 

boosting secondary metabolites 

melanin. Reports 

from the early 16th century 

have shown that chaga 

mushroom was used in 

the treatment of gastritis, 

8 

| December 2017

Neck and shoulder pain doesn’t have to be lifelong conditions. Check out these exercises which can help 

reduce strain on muscle and fascia. 

 

CLICK HERE TO LEARN MORE 

tuberculosis, cancer and ulcers. Certain 

polysaccharides found in the chaga mushroom 

are also known to balance the immune 

system, helping it to fight germs, 

infections and inflammation as well. 

Maitake mushroom has been observed to 

inhibit as well as reverse the growth of tumor 

cells and improve the overall function 

of the immune system. The mushroom 

also contains a special polysaccharide 

known as beta-glucan that stimulates 

the immune system to keep the body 

healthy and also activates cells and proteins 

that fight against cancer. Some of 

these cells and proteins include interleukin 

1 and 2, natural killer cells, T cells and 

macrophages. Studies have also revealed 

that maitake mushroom can also regulate 

serum and liver lipids (phospholipids, 

triglycerides and cholesterol), insulin, glucose, 

blood pressure and also help individuals 

who are looking to lose weight. 

2 

ASTRAGALUS ROOT 

Astragalus root helps to support 

and protect the immune system by preventing 

upper respiratory tract infections 

and colds, protecting the liver, treating 

diabetes and regulating blood pressure. 

Astragalus root supplements have been 

observed to boost immune health in persons 

recovering from radiation or chemotherapy 

(persons with compromised immune 

systems) and helps these persons 

heal much faster and live longer. This herb 

is a natural antioxidant that is beneficial 

to individuals suffering from cancer, high 

cholesterol levels, chronic inflammation 

and heart disease. 


9

3 

PAU D’ARCO 

This bark-like herb which can be used to make tea has powerful antifungal, antibacterial 

and anti-viral properties. The herb boosts immune system and it is actually 

a well-known natural antibiotic. Pau D’Arco is rich in naphthoquinones which limit inflammatory 

leukotrienes and free radicals as well as countering tumor development and 

growth in the body. The herb also fight against inflammatory ailments such as gout and 

arthritis, gastrointestinal issues, respiratory problems such as colds and flu, and also 

acts a mild diuretic. 

4 

ECHINACEA FLOWER 

Many people know of the enormous 

benefits of Echinacea Flower on the immune 

system. Studies have shown that the 

flower has the ability to stimulate spleen 

cells and white blood cells whose main 

function in the body is to fight off disease 

causing infections. The herb also stimulates 

the release of interferons that are 

also powerful infection killing compounds. 

Interferons interfere with the genetic 

composition of germs which stops them 

from replicating and spreading throughout 

the body. Echinacea Flower also helps 

the body to produce more phagocytose 

bacterial cells and macrophages that keep 

your body disease free. 

5 

GINGER ROOT 

Ginger root has powerful antibacterial 

and antiviral properties! It has been 

observed to stop viruses from attaching to 

and infecting various body cells through 

the secretion and stimulation of antiviral 

proteins known as interferon-beta. Ginger 

root also stops excess mucous production 

and also clears up congestion. Ginger 

combined with garlic is a powerful combination 

that has enormous antibacterial 

benefits on illness-resistant bacteria. 

10 


6 

GOLDENSEAL ROOT 

Goldenseal root has been used for 

many centuries to fight against ailments 

such as vaginitis, canker sores, eye infections, 

diarrhea and urinary tract infections. 

Goldenseal is rich in a compound 

known as berberine that fights different 

types of bacteria and also stimulates the 

production of white blood cells, making 

them stronger at fighting illness and improving 

the overall health of your immune 

system. This herb is also considered a natural 

antibiotic that can help persons suffering 

from numerous digestive problems. 

7 

KOREAN RED GINSENG 

The Korean Red Ginseng is also referred to as the ‘king of herbs’ and is one of 

the most well-known medicinal herbs in the world. This herb has been used to treat a 

wide range of illnesses like hypertension, insulin resistance, neurodegenerative disorders 

and cancer because of its amazing immune boosting effects. Red Ginseng has also 

been observed to boost the body’s resistance to microbial attacks or illness by promoting 

homeostasis of the immune system. This herb stimulates the production of vital immune 

cells like B cells, T cells, dendritic, natural killer cells and macrophages that help 

your body to resist illness causing germs at an amazing rate. 


11

8 

SCHIZANDRA BERRY 

Schizandra Berry has powerful cortisone-like 

properties that make it a natural 

antibiotic and immune booster. The 

herb is a potent source of antioxidants 

that help with mental clarity and increase 

the levels of glutathione, a detoxifying 

agent in the body. It is not only beneficial 

to the immune system as it also helps with 

health conditions such as profuse sweating, 

heart palpitations, headaches, dizziness, 

adrenal fatigue and other stress related 

issues. 

9 

12 

CAT’S CLAW 

Cat’s claw has been around for many 

| December 2017 

centuries and it has been beneficial in the 

treatment of numerous health conditions. 

This herb is rich in natural antioxidants 

that fight free radicals and prevent inflammation 

and boost immune health, DNA repair 

and promote healthy cell division. 

There are studies where rats were fed a 

daily diet supplemented with cat’s claw, 

the results of these studies revealed that 

the rats’ white blood cells count increased 

tremendously showing that the herb can 

help to greatly boost the immune system. 

Also, studies on male subjects who consumed 

cat’s claw in their diet showed increase 

in white blood cells counts which 

translates to a healthy immune system.

A 3-Part Guide To Melting Away 

BELLY FAT WHILE YOU ARE SLEEPING 

by 


Follow Us: 

Weight may fluctuate even when you’re eating well and regularly exercising. 

Here’s how you can melt stubborn body fats while you are sleeping. 

When your weight fluctuates 

by a couple of pounds that is 

completely normal, even when 

you eat well and exercise on a 

regular basis. Factors such as 

toxic exposure, dehydration, stress and 

hormone levels can cause your body to begin 

to unexpectedly gain weight. At times, 

those extra inches that are around your 

waist are due to stubborn water weight 

you are carrying around. 

1 

AMAZING BENEFITS OF PARSLEY 

Parsley isn’t well-known for being a 

healthy food. Most people just use it as a 

garnish for things like pasta dishes, but it 

is just as medicinal as basil and mint are. 

Traditionally the herb is used for being able 

to detoxify the kidneys and liver via its diuretic 

properties. Digestion is also boosted 

to speed up toxic waste being disposed of. 

Since toxins are frequently stored within fat 

16 


cells, where cell signaling and hormones 

are interfered with, consuming parsley 

may help to facilitate weight loss through 

helping your fat cells function correctly. 

There are antioxidants contained in parsley 

such as apigenin and luteolin, vitamins 

C and A for boosting your immune system, 

and myristicin and apigenin for supporting 

liver enzyme production. In addition, it is 

full of vitamin K that supports proper blood 

coagulation, B vitamins for protecting and 

strengthening blood cells, potassium for 

maintaining blood pressure and vitamin 

E for preventing heart disease. This herb 

also has anti-inflammatory and antibacterial 

properties. 

Eggs are safe and healthy to eat. Here is how you can mix eggs and avocado to fight inflammation and 

also for eye and brain health. 

 

CLICK HERE TO READ MORE. 

2 

ADDITIONAL PARSLEY BENEFITS 

Some of the other benefits of parsley include fighting tumors and preventing nerve 

damage. Parsley also reduces the amount of mineral leaching from the bones, prevents 

kidney stones, helps with curing urinary tract infections, eases muscle tension, internally 

deodorizes, soothes sore joints and reduces inflammation. Parsley is also known for 

fighting gallstones, easing asthma, healing menstrual problems, treating jaundice and 

preventing cancer. 


17

3 

SLIMMING NIGHTTIME JUICE 

You can make a slimming nighttime 

juice through combining the following 

ingredients: half a lemon, bunch of 

fresh parsley, a cucumber, 1-inch piece 

of peeled ginger root and 1/3 cup of water. 

Thoroughly wash and dry all of your 

produce and then finely chop the parsley 

until you have 1 teaspoon to 1 tablespoon 

that can be used. Then put the rest 

in storage to use in the future. Thinly slice 

the cucumber and put all of the ingredients 

into your blender; pulse until the mixture 

is smooth. If you would like to have a 

smoother texture you can strain it,and you 

can also add honey to taste if you wish. 

Drink the juice 30 minutes every night before 

going to bed, and within weeks you 

will start to see results. Your body will be 

hydrated by the cucumber and excess estrogen 

will be chased away, and the ginger 

will fight against overeating and cravings 

through keeping your blood sugar levels 

regulated and suppressing your appetite. 

Finally, there are polyphenols contained in 

lemon that suppress body weight gain that 

is induced by diet along with fat accumulation. 

Your insulin sensitivity can also be 

given a boost and your carb metabolism 

slowed down so that your food is prevented 

from being stored in the form of fat. 

18 


7 Easy Stretches You Can Do To 

RELIEVE LOW BACK PAIN 

by 

Ralph Dozier 

Follow Us: 

If you want to learn how to manage your back pain, then read this article to 

know which stretching exercises can give you significant relief from pain. 

The incidence of 

lower back pain 

being reported 

is on the rise. 

Over 30 million 

Americans are suffering 

from lower back pain 

according to the American 

Chiropractic Association. 

Surprisingly, it is one of the 

greatest complaints doctors 

hear in their offices 

worldwide. The most common 

way people try to treat 

this discomfort is by using 

painkillers or ice packs but 

it would be much better if 

they were able to find the 

source of their pain. Getting 

a massage can help but for 

long-term results, it will 

be necessary to straighten 

and stretch your muscles 

to achieve total pain relief. 

Multiple benefits can be 

achieved for both mind 

and body by doing simple 

22 


There’s no cure for arthritis as it is a degenerative disease. However, there are multiple ways to relieve its 

progress and symptoms. Read on to learn how. 

 


stretches. Some prisons have found that 

the practice of yoga and carefully selected 

stretches have been able to successfully 

improve the health of its inmates and even 

lower aggression levels. Many jobs today 

require that a person remains stationary 

in a single position over long hours which 

leads to chronic pain and others who regardless 

of their level of activity, experience 

similar pain and these people can 

benefit substantially by doing easy stretches. 

These types of stretches are especially 

good for the low back and will increase 

a person’s flexibility and overall strength. 

It’s recommended you start performing 

these stretches every day to experience 

quick relief. 

1 

LOWER BACK STRETCH 

USING A CHAIR 

Begin by selecting a sturdy chair and sitting 

in it straight with your knees wide 

apart. Grab the underside of the seat with 

your left hand while keeping the back of 

the hand pointing in the direction of the 

ceiling. Now lean to the left without moving 

your chest towards your knees. Your 

shoulders should remain straight and relaxed. 

You will want to slightly bend your 

head in the direction of your left shoulder. 

If you feel any pain, then using a pillow to 

support your left thigh can give it some 

support as you stretch. To produce a good 

stretch for the deeper part of your back you 


23

can roll the right shoulder inward and lean 

more to the side while breathing deeply. 

To bring the stretch to a finish, you should 

move your right arm so that it’s in front of 

your body and over the right shoulder and 

slightly off to the side and you will then 

hold it there as you take a few breaths. 

Once you can’t feel that you’re stretching, 

then you should rest the right arm on your 

left thigh and then return to the original 

position and repeat these actions. 

2 

HAMSTRING STRETCH 

This stretch should be held for 30 seconds 

and repeated with each leg. You’ll begin 

with sitting on the mat with both legs placed 

in front of you. You will use a resistance band 

or rope under the arch of 1 of your feet while 

keeping the opposite leg on the ground. You 

will then begin to lean backward so that 

the leg you’re stretching is angled 90-degrees 

and keep the other leg on the ground. 

It’s important to breathe and to maintain the 

small part of your back on the mat. To explore 

the stretch more you can bend your 

knee or point your toe. When stretching, 

make sure to breathe and then return to the 

starting position and repeat the action with 

the other leg. 

3 

KNEE TO CHEST STRETCH 

Begin this stretch by lying on your back and bending your left knee. 

You’ll need to use your hands to pull the knee into your chest and you should 

grab your hamstring or shin. You’ll need to keep your back on the ground 

when doing this. You should be able to feel this in the buttocks and the hip. 

To get a more substantial stretch you can bring your nose toward your knee while keeping 

your shoulder loose. Ideally, you’ll want to hold the stretch for 5, 10, 20, or even 30 

seconds. You’ll want to repeat this action 2 or 3 times and do this up to three times a day. 

24 


4 

SPINAL TWIST STRETCH 

To do this stretch you’ll start by laying 

on your side and extending the lower 

arm out so that it’s at a 90-degree angle 

from your body. You’ll then cross your top 

leg over the bottom one and pull it towards 

the floor with your bottom hand. Then put 

your head down and put your top hand on 

the rib cage. While breathing in you should 

twist your torso to the other side while 

pulling on your ribs and exhale. Return to 

the original position when you inhale and 

continue doing this for about 5 breaths. 

Then twist totally to the side while taking 

your next breath and rest each shoulder 

on the ground. Take a few deep breaths 

while holding there. You should try holding 

the stretch for 30 seconds for each leg 

and if you’ve already done some stretching 

at the beginning, you can go longer. 

5 

PIRIFORMIS STRETCH 

Begin this stretch by laying on your 

back and bending both knees and placing 

one ankle over the other just above the 

knee. Take the bottom leg and raise it toward 

your chest so that you feel some pulling 

in the pelvis area. You’ll want to hold 

there for 5 seconds. Then, slowly let the 

lower leg return to the floor and straighten 

it and then switch sides. 

6 

HIP FLEXOR STRETCH 

To do this stretch you will begin by 

kneeling in the lunge position and your right 

knee should be in front of you and aligned 

with your hips and ankles. The left knee 

will then need to be in line with the hips 

and back and the left shin should be on the 

ground behind you. To rotate your pelvis 

inward, squeeze your glutes. You will then 

want to squeeze your abdominal muscles. 

For the last step, you will want to shift 

your weight to your front knee while keeping 

the abs and glutes activated. Hold their 

while you take a few breaths but don’t 

overstretch. Then you will simply repeat 

the process with the other leg. 


25

7 

QUADRICEPS STRETCH 

Place one arm below your head while 

lying on your side and support your neck 

and lower leg by keeping the leg bent just 

a little and support your top leg. To do this, 

take a towel and wrap the top ankle and hold 

both ends with your hand. Bring your hip 

backward to activate your abs. Your thigh 

will need to be kept parallel to the ground 

and straight. This stretch should be held for 

30 seconds on each side and it’s highly recommended 

that you do this twice per side. 

The stretches you have been introduced 

to here are beginner level and relatively 

quick and easy to do and can be a great 

help for managing back pain. Whenever 

you perform these stretches to help 

relieve low back pain always remember to 

breathe. If you find that you’re having a lot 

of back pain, then it will likely require you 

making some changes in your lifestyle. 

The stretching and strengthening exercises 

covered here should be done at least two or 

three times each week. You should always 

avoid heavy lifting when possible and pay attention 

to your posture whenever you’re sitting 

and standing. Whenever you must lift 

something that’s heavy you will want to make 

sure that you bend your knees and you keep 

your back straight so that your body is able 

to use the correct muscles and avoid injury. 

Eating a balanced diet and staying active is 

also important. In addition to a cardio routine 

you should also consider lifting weights. 

26 


6 Yoga Poses That Help 

FIGHT BELLY FAT AND BLOATING 

by 


Follow Us: 

Overeating isn’t the only reason why you get bloated. Check out these yoga poses 

that you can do to heal your sore stomach and promote blood circulation. 

Although many people strive to 

avoid ‘overeating’ to control 

their weight/constipation, this 

is simply too much a struggle. 

Many are the times you will be 

attending dinner parties, celebrating a holiday, 

or even at family meals, where food 

seems too delicious to avoid. The average 

person can overeat at least six times in a 

year. One thing we all need to know is that 

overeating alone doesn’t cause bloating. 

It’s how you eat, and fat content of the 

same that almost always leads to bloating. 

For instance, eating too quickly, fatty 

foods, and swallowing air can cause bloating. 

Certain foods such as dairy and beans 

are known to cause gassiness in most people. 

Yoga, however, helps beat all this by 

increasing blood flow and food movement, 

thus taking care of that sore tummy. Here 

are a few poses that work wonders in fighting 

bloating and belly fat. 

30 


1 

APANASANA (KNEES-TO-CHEST) 

This pose is quite easy. To do this, lie on a yoga mat, then tuck your legs into the 

chest while you breathe out. Keep your hands resting on the shin below the knees. Inhale 

gently while pulling your legs into the chest, then exhale while releasing the grip. Repeat 

this for one minute. This should help stimulate food movement in the digestive tract. 

There are many ways to stay in shape even without having to sign up for a gym membership. In fact, 

you can keep yourself fit by just working out at home! 

 


2 

SEATED SPINAL TWIST (ARDHA 

MATESYENDRASANA) 

Sit on a mat with your legs stretched out 

and the spine straight. Bend your left knee 

to be in line with your hip joint. Ensure 

the left sole remains firmly on the ground. 

Twist your body to the left while keeping 

your right elbow against the left thigh - for 

stability. Hold this position for at least 30 

seconds. Repeat the process with the right 

side. This pose helps improve blood flow 

to the digestive organs. 


31

3 

CHAIR POSE (UTTKATASANA) 

This pose entails taking the sitting 

position, only without a chair for support. 

To do this, stand on your feet with your 

legs apart - facing forward. Squat backward 

while clenching your butt as if sitting 

on a chair. Ensure your feet remain directly 

above the ankles as you lower yourself. 

Put your hands just above your head, ensure 

they are shoulder-wide apart. Your 

arms and back should form a straight line. 

Remain in that position for 30 seconds. 

4 

HIGH LUNGE VARIATION 

Stand on your feet with hands on the side. Take a step back using your left foot 

until only the toes (left foot), and sole (right foot) are holding your weight. Slightly bend 

your right leg such that your hips are facing forward. Push your arms back to open up 

your chest. Remain in that position for at least 2 minutes, then repeat the process with 

the right leg. 

32 


5 

BRIDGE POSE (SETU BANDASANA) 

This position is meant to open up 

your body and prevent constipation. To 

do this, lie on your back with knees bent 

at hip’s width. Ensure the feet are comfortably 

grounded on the mat. Lift your 

hips while clasping your hand together 

under your body (holding the back). 

Stay in this position for one minute while 

taking deep breaths. 

6 

LEGS UP ON THE WALL 

Although it might seem strange, this 

position will get lymph fluids and blood 

flowing back to the digestive system. To 

do this, lie flat on the yoga mat with your 

butt against the wall, and legs perpendicular 

to the floor. Keep your arms flat on the 

flow and take deep breaths. Remain in this 

position for as long as you can, preferably 

with your eyes closed. 


33

9 Exercises For 

RELIEVING SHOULDER 

AND NECK PAIN 

by 

Ralph Dozier 

Follow Us: 

Neck and shoulder pain doesn’t have to be lifelong conditions. Check out 

these exercises which can help reduce strain on muscle and fascia. 

Shoulder and 

neck pain are 

very common 

these days as 

an increasing 

number of individuals spend 

endless hours each day in 

front of their cellphones or 

computers. Fortunately, everything 

connects to each 

other, so when you learn 

how to position the other 

parts of your body, it will 

help to relieve your shoulder 

and neck pain at home 

as well. When it comes to 

muscle, one important thing 

that you need to understand 

is that frequently you 

will feel the pain in a different 

place than where your 

problem originated. For 

example, pain in the neck 

or back could be caused 

by constriction in the leg, 

abdomen or buttocks. 


37

It is important that you regularly purify your blood from impurities and toxins. Discover the 10 herbs that can 

help you boost your immune system. 

 


The term that is used to describe this situation 

is “referred pain” since the constriction 

results in pain being referred to a different 

part of your body. That is due to the fact that 

your muscles are all connected by the fascia, 

which is the soft tissue that is in between your 

skin and muscles. Fascia runs from the top of 

the head, and then down the whole back side 

of the body to the feet, and is referred to as 

the superficial back line. That is what allows 

you to stand upright. Restriction or misalignment 

anywhere along this superficial back 

line may manifest as shoulder and neck pain. 

It is very important to find the root of the 

problem in order to be able to alleviate 

your pain completely. The following exercises 

can help to provide you with muscle 

flexibility, strengthen and loosen things up. 

All of the exercises should be performed in 

a series, one right after the other, so that 

all of your back muscles are engaged. The 

exercises have been designed to correct 

posture and improve the mobility of your 

upper back and neck. 

1 

THE OPEN BOOK 

Start off lying on one side of your 

body with your knees bent so they are 

lined up with your hips. Point your elbows 

forward with your hands covering your 

ears. Inhale and reach your elbow towards 

the ceiling while you are moving your head 

to see your elbow. Then exhale and move 

your elbow down towards the back of your 

body as far as you can. You can put a pillow 

or another prop behind you if you are 

unable to reach the floor all the way. Stay 

in the open position for an entire inhale 

and exhale, and relax your shoulders. 

38 


Once again inhale and the exhale while going 

back into the start position. Make sure 

your knees are kept in line, with one knee 

on top of the other one, while resting on 

the floor. You should move slowly, and visualize 

that you are unwinding the top part 

of your spine. On each side of your body 

do 5 repetitions. 

2 

THORACIC EXTENSIONS 

Start off by sitting on the floor and 

have the center of your back rest on a 

rolled-up bath towel or foam roller. Use 

your hands to support your head, with your 

feet kept flat on the floor and your elbows 

wide. Inhale in preparation. Exhale and 

then extend your spine slowly back over 

the roller, but move back only as far as it is 

comfortable until a gentle stretch is felt in 

your abdominal muscles, chest and upper 

back. Inhale and hold for 10 to 30 seconds. 

Exhale and then go back to your starting 

position, by using your abdominal muscles 

in order to lift yourself up. Begin by 

using a small range of motion and then 

over time gradually increase it; during 

the exercise your lower back shouldn’t 

feel any discomfort. For this exercise 

perform 3 to 5 repetitions. 

3 

HEAD TILT 

Start out in a comfortable seated position with your head lined up with your shoulders 

and your back straight, with your arms rested a your sides. To prepare, inhale. Exhale, 

and then gently and slowly lower your left ear in the 1direction of your left shoulder, for as 

far as you comfortably can. On the tops of your shoulders and outside of your neck you will 

feel the stretch inside the muscles. Inhale and then hold for 10 to 30 seconds. Exhale and 

then go back into the starting position. Repeat the exercise on the right side of your body. 


39

From your starting position, exhale while turning your head and look over your right 

shoulder. Then inhale and return to middle. Exhale while looking over your left shoulder, 

then keep slowly alternating between right and left, while pausing in the middle between 

every stretch. You have many small muscles that need to be stretched; take your 

time doing this movement so that each muscle is gently released. Perform the exercise 

for 2 minutes total. 

4 

NECK ROLL 

Start in a comfortably seated position 

with your head lined up with your shoulders, 

your back straight, and arms rested at your 

sides. To prepare, inhale. Exhale and then 

gently and slowly lower your left ear towards 

your left shoulder, while pull your chin in 

towards your chest. Inhale as you are moving 

your head towards your right shoulder. 

The reverse this movement back over to 

the left side and then repeat it two more 

times. Complete the exercise with your 

back and in the starting position, centered 

and straight. Use sow breaths to match the 

movement, feeling each of the positions as 

you are moving through them. On each side 

do 3 circles. 

5 

SHOULDER SHRUG 

Start in a comfortable seated position 

with your head lined up with your 

shoulders, your back straight, and arms 

resting at your sides. Inhale and lift both of 

your shoulders up towards your ears. Then 

exhale and return your shoulders straight 

down, until you feel your shoulder blades 

settling in your back. The stretch releases 

and strengthens your upper back muscles. 

Perform 10 repetitions of the exercise. 

40 


6 

KNEELING ARM CIRCLE 

Start out in the kneeling position or 

sit in a chair with your head in the middle 

of your shoulders, your spine straight, and 

your arms at your sides with your palms 

faced in. Inhale and then stretch up your left 

arms straight to the ceiling and then pause. 

Exhale and then rotate your palm in the direction 

away from your body while circling 

your arm behind until reaching your side, 

with your pink forward and palm faced out. 

Inhale and then reverse this circle, while 

stretching your arm in back of you and 

up towards the ceiling and pause. Exhale, 

and then rotate your palm back towards 

your body, stretching your arm forward 

and returning into the starting position. 

Keep your hips, neck and head relaxed 

in this exercise to target your shoulder. 

Throughout the circle reach for as large a 

stretch as you possibly can. For each arm 

perform 3 to 5 repetitions. 

7 

WING SPAN 

Start in the high kneeling position 

or sit on a chair while having your head 

centered in between your shoulders, 

your spine straight, and arms stretch out 

at shoulder height, with your palms forward. 

To prepare, inhale. Take one long exhale, 

and then stretch your arm up, with 

your palm forward and left arm down towards 

your hip with the palm back. Then 

bend your elbows and stretch your hands 

n back of you so that they meet in the 

middle of your back. If you can, touch 

the fingers from both hands together. 


41

Hold this for an entire inhale and then exhale, and then inhale once again before returning 

to your starting position. Exhale and then repeat on your other side. Keep going, 

slowly alternating each position. If you are unable to touch your fingertips at first, 

you should be able to with some practice. This exercise should be performed for 2 minutes 

total. 

8 

SCAPULA SLIDE 

Start on your knees and hands on the floor with your wrists in line directly with 

your shoulders while your knees are lined up with your hips. Keep your back straight 

and flat. Press into your fingertips and palms firmly to feel engagement throughout the 

middle of your back, while your elbows are kept straight, and then inhale and move your 

shoulder blades (scaplulas) so they are together. This will feel as if your best is being lowered 

down to the floor. 

9 

NECK RETRACTION 

Start out lying on your back with 

arms at your sides and knees bent, while 

starting at the ceiling. Inhale and then push 

your chin gently up towards the ceiling, 

while the back of your head stays on the 

floor. Exhale and then move your chin back 

towards your throat. You will feel the back 

part of your neck lengthen when you do this. 

Don’t try jugging your chin forward too 

excessively, just enough so you feel the 

pull. Make sure your efforts are focusedphase. 

Perform 6-8 repetitions in total. 

It isn’t necessary for shoulder and neck 

pain to be lifelong conditions that you 

struggle with. Performing these simple exercise 

can help you gain strength and flexibility 

while loosening constriction. If your 

posture is poor, start paying attention to 

the way you sit and stand, while your body 

is kept in proper alignment in order to reduce 

the strain on your fascia and muscle. 

42 


A 10-Part Guide To Juices That 

PROMOTE DETOX 

by 


Follow Us: 

If you want to get your body back on track, then try making your own green detox 

drinks. Read this and learn which fruit and veggies combination work best! 

The body routinely processes 

and gets rid of toxins through 

perspiration, feces, urine, and 

breath. However, for a typical 

North American, the toxins 

accumulated from food, water, and 

the environment can build up beyond 

the point where the body is able to eliminate 

them efficiently. This leads to an 

accumulation of toxins in the fat cells and 

contributes to illness, obesity, and fatigue. 

It is the reason why weight loss is usually 

part of the detoxification process and 

changing your diet is the best way to get 

the body back on track. Super green detox 

drinks are ideal for getting rid of all the 

toxins from the body. 

46 


Fascia is the network of connective tissues under your skin. Read this and learn how to take care of 

your fascia to avoid pain and limited range of motion. 

 


1 

JUICE IS FOR MORE THAN 

JUST BREAKFAST 

Juicing is a simple way to combine several 

superfoods in a single meal and heal the 

body from within. Incorporating freshly 

prepared juice into your diet usually results 

in positive outcomes for health. Juicing has 

even been known to put cancer in remission. 

Fresh fruits and vegetables contain 

antioxidants that are important for eliminating 

waste and preventing cell oxidation. 

When juicing, it is always advisable to include 

a bit of fruit to satisfy your sweet 

tooth. However, you should no use too 

much since fruits have a high sugar content, 

which can have detrimental effects even if it 

is the naturally occurring variety. Fruits also 

contain acids that slowly wear down tooth 

enamel, but you can avoid this by drinking 

your juice through a straw. A good rule of 

thumb is to prepare juice that contains 80 

percent vegetables and 20 percent fruit. 


47

2 

JUICING TIPS 

Juice provides you with a potent 

dose of minerals, vitamins, and phytonutrients 

that support your immune system 

and facilitate the process of detoxification. 

In addition, a robust juice is enough to 

supplement or replace a meal while lowering 

your intake of fats and calories as well 

as keeping you satisfied. To lose weight 

by controlling your intake of calories, you 

should aim to consume 500 calories less 

than the recommended calorie intake according 

to your activity level and height. As 

with any weight loss efforts, it is important 

to consult a doctor or nutritionist first before 

you cut back your calories dramatically. 

The perfect juice contains more vegetables, 

but some people prefer juices that contain 

only fruits. It is particularly the case for 

persons that have recently started eating 

healthy and require some time to adjust to 

natural flavors. If this is the case, it is advisable 

to take such juices after working out. 

3 

FRUIT JUICE BLENDS 

Red grape, prune, and cranberry 

contain resveratrol, which is the red pigment 

and a powerful antioxidant. Apple 

and pear provide minerals, fiber, vitamins, 

and antioxidants, but are low on 

calories. Apples also regulate intestinal 

bacteria and improve heart function. 

48 


Watermelon is great for detoxifying the kidneys and contains potassium, vitamins A, 

B6, and C, lycopene, as well as citrulline, which is an amino acid that helps prevent 

Alzheimer’s disease. Grapefruit and oranges are both rich in vitamin C, which is a powerful 

antioxidant, antibacterial, and antiviral compound that boosts the immune system. 

Pineapples are rich in vitamins A and C, iron, and calcium. It is also the only food source 

of bromelain, which is an anti-inflammatory enzyme. 

4 

GINGER, CELERY, PARSLEY, 

AND CUCUMBER 

Cucumber has a hydrating effect and 

the antioxidant lignin helps the body 

get rid of excess estrogen. This counteracts 

the effect of “estrogen dominance” 

that usually results from exposure to 

environmental toxins and eating processed 

foods. Parsley is rich in vitamins 

A and C while its phytonutrients myristicin 

and apigenin detoxify the body by 

supporting the production of enzymes 

by the liver. It is also a gentle diuretic. 

Celery has a high fiber content, which means 

that the body has to spend more calories 

to digest it than contained in the vegetable. 

Ginger is a powerful antiviral. Antibacterial, 

and anti-inflammatory rhizome that promotes 

digestion to help move food through 

the gastrointestinal tract. It also provides a 

bit of spice to the juice. 


49

5 

SPINACH, DILL, 

TOMATO, AND CELERY 

Tomatoes contains vitamins A, B complex, 

C, E, and K, lycopene, calcium, fiber, and 

iron. Dill is a rich source of vitamins A and 

C along with magnesium, which is a necessary 

mineral for the regulation of blood 

sugar and catalyzing the body’s use of other 

minerals. Spinach is a rich source of iron 

and promotes eye and brain health. 

6 

GARLIC, TOMATO, CAYENNE, 

GINGER, AND SPINACH 

Cayenne is a type of spicy pepper guaranteed 

to add zip to the juice. Capsicum is 

phytonutrient with analgesic and anti-inflammatory 

properties. It reduces oxidative 

stress and boosts metabolism. 

7 

SPINACH, CABBAGE, 

DILL, AND LEMON 

Lemon contains high amounts of fiber and 

vitamin C as with other citrus fruits. It has 

antioxidant properties, which means that 

it promotes detoxification. Cabbage is a 

cruciferous vegetable rich in antioxidants 

and shown to be effective in getting rid of 

toxins including excess estrogen. The phytonutrients 

contained in cruciferous vegetables 

boost the production of glutathione 

in the body, which is known to attach itself 

to heavy metals within the body and transport 

them via digestion for elimination. 

8 

TOMATO, KALE, SWEET BASIL, 

GARLIC, AND CELERY 

The organosulfur compounds contained in 

garlic are released when it is broken. The 

sulfur inhibits the proliferation of excess 

cells and kills any abnormal cells so that 

the natural processes of the body are able 

to flush them out. Basil improves adrenal 

function and lowers the levels of cortisol 

the stress hormone. 

50 


9 

FRUIT AND VEGETABLE JUICING RECIPES 

Just put all the ingredients into the blender and pulse until smooth: you can blend 

strawberry, cucumber, mint, kale, and green apple. You can also try raspberry, mint, cabbage, 

cucumber, and blueberry. You can even try orange bell pepper, mango, pineapple, and 

watermelon. Orange, cayenne, watermelon, spinach, and pineapple is yet another combination 

you can try. Finally, you can try mixing lemon, cucumber, lime, ginger, and orange. 

IS JUICING NOT STRESSFUL? 

Store-bought juices can never be 

as tasty or nutritious as freshly made juices 

since age reduces potency. Some storebought 

juices have added sugars and other 

flavor enhancements. Many are also pasteurized, 

which tends to kill most of the nutrients. 

The store-bought juices are almost always 

stored in plastic containers that carry their 

own health hazards. Home juicing allows 

you to use a regular blender rather than a 

juicing machine, which means that you get 

to keep all the gut-healthy fiber from whatever 

you are juicing. Once you start drinking 

the juice blends that you prepare, you 

will never want to revert back to the storebought 

juices. 


51

6 Ways Household Items Can Be 

USED FOR A DIY WORKOUT 

by 

Ralph Dozier 

Follow Us: 

There are many ways to stay in shape even without having to sign up for a gym 

membership. In fact, you can keep yourself fit by just working out at home! 

For someone with 

an average income, 

it isn’t always feasible 

to pay for a gym 

membership, but 

that doesn’t reduce the importance 

of making sure you stay 

in good shape. Fortunately, 

there are numerous techniques 

you can use to keep 

your body in shape without 

having to spend a lot of money 

or time. Whether it is the classic 

go-to exercises such as situps 

and jumping jacks or going 

for a jog every day outside, that 

are minimal techniques that 

will work effectively for you. 

What if you have children that 

cannot be left alone while you 

are working out? Or what if it 

is raining and there is a slim 

or no chance of you being able 

to go out for a run? In these 

situations, simple household 

items can be used for your 

exercise routines. 


55

1 

CHILD STEP STOOL 

It’s that step that is sitting in front of the mirror in the bathroom that you practically 

trip over every morning. The one used by your kids to wash their hands and brush 

their teeth. By just changing the environment that it is in and placing it in the center of 

your living room, it can serve as your aerobic step. Usually the stools are sturdy so that 

your child’s safety is ensured, so it should be able to hold your weight while you are performing 

your exercises. 

Overeating isn’t the only reason why you get bloated. Check out these yoga poses that you can do to heal 

your sore stomach and promote blood circulation. 

 


2 

WEIGHTED KITCHEN JARS 

Your kitchen is bound to have a few 

jars in it for storing dry goods in. Most likely 

you never thought about how well they 

could work as hand weights! Just find a few 

similarly weighted and sized jars, and hold 

onto them tight while performing your 

strength training exercises. 

3 

REGULAR CHAIR 

Nothing fancy is needed, just a sturdy, 

four-legged regular chair. This piece 

of household furniture works really well 

to support the average sized individual as 

they are performing tricep dips. Be careful 

to not use a plastic chair since they have a 

tendency to break. 

56 


4 

A HEAD WRAP OR SCARF 

During the winter your bedroom 

probably has some scarves lying around. 

Or they could be packed away if it is summer. 

Start to unpack them if that is the 

case since a scarf can easily be used as a 

yoga strap. A head crap or scarp can be 

used to help you stay in yoga poses or help 

you while you are stretching. Either way, 

be sure to perform them in an open area 

to avoid knocking into things accidentally. 

5 

DECK OF CARDS 

Staying focused can be hard to do 

without having a trainer with you to keep 

you motivated. Fortunately, if you happen 

to have a deck of cards, then you will have a 

silent trainer on hand. Each card can be assigned 

an activity; for instance hearts could 

be lunges and diamonds could be jumping 

jacks. If there are multiple exercises you 

want to try, then assign a number to your 

workout instead of suit. Keep things fun! 

6 

BEACH OR BATHROOM TOWEL 

A towel can be used as a yoga mat 

and help you stay centered. That will also 

prevent sweat from getting on the floor. If 

you have hardwood floors, two towels can 

be used to add more padding. 


57

9 Pointers For 

SHREDDING BELLY FAT 

IN JUST TWO WEEKS 

by 


Follow Us: 

Do you want to lose that excess belly fat in just 2 weeks? Then read on and 

learn which exercises can help you firm up and lose fat in no time! 

Feeling the need to lose a few 

pounds for your own, personal 

reasons? You could try a gym 

membership, but that may not 

be necessary. There are some 

fairly simple exercises you can do at home 

that might help you firm your curves up. 

Here are the numbers: 70 squats, 50 jumping 

jacks, 80 lunges, 30 push ups, 40 high knees, 

20 burpees, 10-sec side planks and a 3-minute 

spot run. You can lose up to 10 pounds 

in two weeks with this routine, though you 

should ensure you don’t over exert yourself. 

If you’re too stiff and sore to work out 

the next day, what was the point of your 

workout the day before? It might affect how 

quickly you lose weight, but you’ll be able to 

sustain the exercise for longer which means 

it will be more effective overall. 


61

1 

PERFORMING THE LUNGES 

When you do lunges, you’ll want 

to stand straight with your feet comfortably 

spread to about hip’s width. Step forward 

with your left leg, extending your 

right leg as far as you can comfortably 

extend it while applying stretching pressure. 

Your weight should wind up on your 

left heel once you’re stretched out all the 

way. Keep your spine straight and you’ll 

see a lot of impact on your core muscles. 

Once you’re stable you’ll want to lower 

yourself towards the floor without letting 

your right knee touch the ground. You’ll 

need to bend your left knee forward quite 

far to make this happen! Just before the 

stretching begins to hurt, return to your 

standing position and do the same with 

the other leg. 

Most cases of pain in the foot are fortunately treatable. Check out this list of the top 10 causes of foot 

pain and how you can manage and alleviate them. 

 

2 


BUILDING MUSCLES WITH SQUATS 

This time you’ll want to place your feet at shoulder’s width rather than hip’s 

width apart. The important thing is to provide yourself proper foundation by keeping 

your knees in line with your toes and your hips properly bent. Breath in and 

squat down as if you were moving to sit. Your butt should be as close to the floor 

as possible while your weight is supported on your legs and your back is straight. 

62 


You must keep your knees straight at all 

times! You also need to keep your spine 

straight. Not only will failing to do so result 

in improper (and therefore useless) exercise, 

it may also result in injury. Stand up 

straight, keeping your feet pressed to the 

ground and your spine stiff. 

3 

CORE CONDITIONING 

WITH PLANKS 

Lay down on your stomach, place your 

hands on the floor with your arms straight 

out and bent at the elbow, and keep 

your neck stiff and straight. Once in this 

position, push yourself upward until 

you’re on your toes. At this point, you’ll 

want to keep yourself completely straight. 

Don’t let your hips dip down towards the 

floor. Don’t let your knees bend, either! 

You can lock your knees for more stability, 

but be cautious as this can cut off the 

flow of blood to your brain. Keep your abs, 

glutes, and core tight as you hold your position. 

Keep your body weight evenly distributed 

so you don’t injure yourself. Hold 

the position for one minute, and make sure 

you keep breathing or you might pass out. 

4 

JUMPING JACKS FOR CARDIO 

Stand straight, let your arms drop to comfortable hip level and keep your weight evenly 

distributed on your feet. Keep your weight shifted to the balls of your feet since you’ll be jumping 

multiple times quite rapidly. Jump into the air, stretching your feet out for a wide stance. 

Swing your arms into the air, clapping your palms together so that you end up standing 

like a triangle. Then jump again, bringing your feet in and your arms down. Keep your 

jumping steady and even, don’t overextend or you might lose your balance. 


63

5 

DOING HIGH KNEES 

TO HELP STRENGTH 

Doing high knees is essentially the same as 

jogging in place, only you bring your knees 

up to your chest. This should be done as rapidly 

as possible without losing your balance. 

Make certain to keep your back straight 

and your chest up. Your knees should be 

at a perfect 90-degree angle each time you 

raise it. Keep your pace smooth, try not to 

stutter or stumble. 

6 

FULL BODY WORKOUTS 

WITH PUSH-UPS 

Start the same way you did as you set up 

to plank, with your back and hips straight 

and your weight evenly distributed. Make 

sure you can hold yourself comfortably in 

this position, your arms should be able 

to bend slightly and your knees should 

not have to lock. You should be capable 

of holding yourself with your core and 

shoulder muscles more than your legs. 

Keep your face forward and your neck 

straight while you lower yourself to the 

floor. Bend at the elbow and keep yourself 

straight as you lower yourself as low 

as you can go while still being unsupported 

by the floor. Push yourself back up, 

keeping yourself stiff, and repeat several 

more times. 

7 

BURNING CALORIES WITH BURPEES 

For a burpee you’ll want to start in 

the normal standing position, keeping 

your feet shoulder’s width from each other. 

Crouch down, bending at the knees 

and keeping your hands palm out. At this 

point, kick your feet back and end in a 

planking position. Not everyone is athletic 

enough for this move, so don’t feel bad 

if you need to skip it to keep yourself safe. 

Push yourself up in order to bring your legs 

back to your chest, ending in a crouching 

position. As you move, keep your arms out 

so that you can raise them as you stand. 

The moment your feet hit the ground you 

should stand up straight. Again, this is a 

particularly athletic exercise and shouldn’t 

be done unless you’re comfortable with 

the motions. 

64 


8 

STRENGTHENING CORE 

WITH SIDE PLANKS 

Lie on your side using your elbow to support 

you, keeping your forearm flat on 

the floor. Keep your right hand on your 

side, your arm straight out. Keep your legs 

straight and stacked one on top of the other. 

Raise yourself up, staying on your side 

and keeping your core muscles tight. Keep 

yourself balanced on your elbow and the 

side of your foot and hold for a 10 count. 

Once you’re comfortable holding it for a 10 

count, start adding time to how long you’re 

in plank position. 

9 

RUNNING IN PLACE FOR STAMINA 

Most people are rather familiar with running in place, so you shouldn’t need the 

basic concept explained. However, ensure you keep your spine straight and your posture 

leaning slightly forward in order to work your core muscles. Keep your breathing 

and your pace steady. Don’t overexert yourself; if you’re working out so hard you can’t 

work out again the next day then your workout was useless. 


65

3 Steps To Make An 

AVOCADO EGG SALAD 

IN 10-MINUTES 

by 

Ralph Dozier 

Follow Us: 

Eggs are safe and healthy to eat. Here is how you can mix eggs and avocado to 

fight inflammation and also for eye and brain health. 

Eggs are among 

the cheapest 

source of 

disease-fighting 

nutrients 

such as zeaxanthin, lutein, 

and high-quality protein. 

Eggs also help improve 

proper brain cell functions 

and eye health. This 

is contrary to popular belief 

that eggs are unsafe 

for human consumption. 

Eggs are a favorite delicacy 

for many Americans today. 

Instead of having a 

boiled egg, why not be creative 

and add some spice 

to it. Adding turmeric and 

avocado to your egg can 

help spice things a little 

bit. Turmeric and avocados 

are potent sources of 

healthy fat, potassium, and 

high-quality proteins as 

well. Turmeric also packs 

potent antioxidants that 

come in handy in fighting 

inflammation and cancer. 


69

Weight may fluctuate even when you’re eating well and regularly exercising. Here’s how you can melt 

stubborn body fats while you are sleeping. 

 


1 

AVOCADO EGG SALAD INGEDIENTS 

This recipe is meant for 4 people, and 

should only take 6 minutes to prepare. You 

can, however, save more time by using a 

food processor to achieve a smoother texture. 

The ingredients include: 8 hardboiled 

eggs (peeled and cooled), 2 ripe avocados 

(pitted and scooped), 2 tablespoons 

of mayonnaise, 2 tablespoons vinegar 

(ACV), Dijon mustard (1 tablespoon), 1/2 

teaspoon Himalayan salt, 1/4 teaspoonful 

black pepper and cayenne, turmeric (1/8 

teaspoon), finely chopped red onion, and 

freshly chopped parsley (2 tablespoons). 

2 

AVOCADO EGG SALAD 

PREPARATION 

Mash the eggs in a medium-sized mixing 

bowl, then add avocado and mayonnaise 

to the same. Mix with a fork until it mixes 

70 


thoroughly. Next, add salt, mustard, vinegar, 

pepper, cayenne, and turmeric. Mash 

until everything mixes up to your likely. Add 

the chopped parsley and onion, then stir. 

3 

AVOCADO EGG SALAD SERVING 

Using a tablespoon, make salad 

wraps in Bibb lettuce or romaine. You can 

also add chopped tomatoes, carrots peppers, 

and sprouts for an elevated snack. 

This trick can also be done with radicchio or 

endives to make a quick hors-d’oeuvre. You 

could even get creative and add boiled potato 

or a chopped apple in the mix. Green 

apple blends pretty well with red onions, 

hence should be given preference here. 


71

A 5-Part Guide On 

MAKING LIVER DETOX JUICE 

by 


Follow Us: 

Beet and carrot juice is highly balanced when it comes to flavor and nutrition. 

Read this and learn how to whip up your own liver detox juice concoction. 

If you are an avid fan of healthy 

living, you may have already 

tried out the wonderful combination 

of carrot and beet 

juice. Although this combo 

may sound a little bit weird, the mixture 

is packed with valuable nutrients and it is 

very balanced in flavour. On top of this, it 

greatly boosts your body’s natural detox 

process which ensures that toxins, heavy 

metals and bad bacteria that may be clogging 

up your system are eliminated. 

1 

LIVER DETOX JUICE INGREDIENTS 

Although the carrot and beet root 

juice combo is great on its own, it is recommended 

that you add a few more ingredients 

which can boost your overall health 

and making the mixture a true liver detox 

juice. The recipe to make the liver detox 

juice is pretty easy and quick; it makes 

around 4 snacks or 2 whole meal servings. 

The ingredients you will need to make this 

liver cleansing juice are: 1-1/2 cups of water, 

1/2 organic lemon, 1/2 inch of ginger 


75

oot, 6 despined organic kale leaves, 2 organic 

red apples, 1 organic cooked beet 

and 3 organic carrots. 

2 

PREPARATION AND STORAGE 

You can begin by washing, peeling 

and cutting up all the ingredients. 

You should keep the lemon, apple 

and carrot peels aside to add into the 

juice. Put all the ingredients including 

the peels in blender and pulse the mixture 

until it becomes a smooth paste. 

You can strain the juice just before drinking 

if you prefer. You can drink immediately. 

Or alternatively, you can store the 

juice in a mason jar and put in the fridge 

as healthy go to snack. 

If you feel guilty after throwing away vegetable and fruit scraps while cooking, then check out these 

tips on how to make use of scraps to boost nutrition. 

 

3 


BENEFITS OF BEETS AND CARROTS 

Both beets and carrots are rich in carotenoids that improve liver function by stimulating 

production of bile which helps in eliminating toxins from your body and promoting 

absorption of bile by fibre for excretion. Beta-carotene also safeguards the liver against 

liver damage caused by excessive consumption of alcohol. Beets are rich in compounds 

that promote blood flow, fight cholesterol, lower blood pressure and eliminate fat deposits 

in the liver. 

76 


4 

BENEFITS OF GINGER AND APPLES 

Ginger is a digestive tonic which aids 

in the treatment of common illnesses such 

as bloating, nausea and flatulence as well 

as helping to manage more serious illnesses 

like IRS or Irritable Bowel Syndrome. 

Ginger also fights cancer causing inflammation 

in the body. Apples on the other hand 

are rich in malic acid, which dissolves livers 

stones and gallstones. The fruits stimulates 

production and flow of bile and also 

prevents non-alcoholic fat liver disease. 


77

5 

BENEFITS OF KALE AND LEMON 

Cruciferous vegetables such as Kale contain glucosinolate which is an enzyme that 

flushes out toxins and fights cancer. It prevents excess weight gain, hormonal imbalances 

and improves thyroid function. Lemon is rich in bioflavonoids such as hesperidin 

which prevent liver damage. Lemon is also rich in citrate which fights bad cholesterol 

and toxins in the body. 

78 


7 Exercises That Will 

TRANSFORM YOUR BODY 

IN 4 WEEKS 

by 

Ralph Dozier 

Follow Us: 

If you want to make the most out of your time in the gym, then check out 

these 7 exercises that will help you tone your whole body in just 4 weeks! 

Fitness is key to living 

a healthy and 

full life. There are a 

multitude of benefits 

to integrating a 

comprehensive exercise routine 

into your busy lifestyle. This will 

help you make the most of your 

exercise time while assisting you 

in achieving your fitness goals. 

Using targeted exercises in your 

workout routine that focus on 

multiple muscle groups as well 

as weight loss will ensure even 

better results. And the best 

news is that you don’t need to 

go to the gym to get the benefits 

of these targeted exercises. 

Seven exercises, repeated over 

a period of 4 weeks are certain 

to enhance muscle tone 

and strength. These targeted 

exercises are listed below. 

Keep in mind that it is essential 

to perform each exercise 

correctly in order to achieve 

the best results. 

82 


1 

THE PLANK 

Lay flat on your stomach with your 

palms down, next to your chest (shoulder 

width apart) and your feet hip’s width apart. 

In other words, the same position you would 

take to begin performing push-ups. Lift 

your body off the ground using your toes 

and straightening you arms and then place 

your forearms on the ground, one at a time. 

Your forearms and toes should carry your 

weight evenly. Your back and neck should 

be straight with your head facing the 

ground while keeping your core (stomach) 

and buttock muscles clenched. Ensure that 

your hips are aligned with your legs and 

back and do not droop towards the floor 

so that your body resembles a plank. 

Weight may fluctuate even when you’re eating well and regularly exercising. Here’s how you can melt 

stubborn body fats while you are sleeping. 

 


2 

THE PUSH-UP 

Starting in the plank position, place your hands palm down on the floor with your 

arms extended, (a little more than shoulder width apart) while bracing with your toes. In 

order to maintain a straight back and hip posture, you need to tighten your core muscles. 

While looking straight ahead, lower your body by bending your elbows and inhaling. 

Elbows should be kept close to the body and your shoulders straight and not slouching. 

Extend your arms to raise your body remembering to maintain the straight posture 

while exhaling. 


83

3 

THE SQUAT 

Stand up straight with your feet 

placed shoulder-width apart and your toes 

facing forward. Bend at the knees and the 

hips to lower your body to the floor while 

ensuring that your upper body and back remains 

straight to achieve a position where 

the thighs are parallel with the floor. Use 

the balls of your feet to drive your body 

upwards to resume the original standing 

position. To prevent injury and get the 

best results, it is important to ensure that 

your knees are aligned with your toes, facing 

forward, throughout the exercise. 

4 

THE DONKEY KICK 

Get down on your hands and knees 

and place your hands shoulder-width apart 

and your knees hip-width apart. Raise your 

right leg with the heel facing the ceiling until 

your foot is above your buttocks while 

maintaining a bent knee. Your thigh should 

never reach higher than your torso to prevent 

spinal injury. Maintain the position 

for a few seconds and then slowly lower 

the knee back towards the floor without 

actually touching the floor. 

5 

THE DEAD BUG 

Lie flat on your back and bend your 

knees until your calves are parallel with 

the floor (your knees should be bent at a 

90 degree angle). With your hands on your 

knees, extend your right arm and leg allowing 

them to hover just above the ground. 

Return slowly to the bent knee position 

and then repeat the exercise with the left 

arm and leg extension. 

84 


6 

THE DOWNWARD DOG LEG LIFT 

Assume the downward dog position 

in yoga by placing your hands on the floor, 

feet at hip-width apart and ensuring that 

your neck remains straight. Your weight 

should be evenly distributed between your 

hands and feet. Kick you right leg out to 

the same height as your hips while keeping 

your hips squared. Transition into the high 

plank pose by puling your right knee into 

your chest. Tuck your chin in while curving 

your spine inwards. Resume the downward 

facing dog position with the right leg 

extended in line with the back. 

7 

THE BALL TWIST 

Stand with your back straight 

against a wall and your feet placed at hipwidth 

apart. Your knees should be slightly 

bent. Stretch your arms straight out 

ahead of your body, holding a medicine 

ball. Swing your arms from one side to 

the other while ensuring that your core 

remains clenched, your torso straight, 

barely touching the wall behind you. 

Perform these exercises everyday (Monday 

through Saturday) and rest on Sunday for 

the first week. Each exercise should be performed 

for six days as described above for 

the following duration resting for 10 seconds 

between each exercise: Plank - 2 minutes; 

Push-ups - 1 minute; Donkey Kicks - 1 

minute; Dead Bug - 1 minute; Squats - 1 

minute; Ball Twist - 1 minute; Downward 

Dog Leg Lift - 2 minutes. In the following 

6 days (week 2), perform set 1 and set 2 

on alternate days. In set 1, each exercise 

(plank, dead bug, donkey kicks, downward 

dog leg lift) should be repeated for a period 

of 3 minutes with 15 second rest intervals 

between. In set 2, each exercise should 

be repeated for 3 minutes (ball twists, 

plank, push-ups, squats) resting for a period 

of 15 seconds between each exercise. 

In the third week, repeat the same routine 

as for week 1. In the last week (week 4) follow 

the same routine as for week 2. You may 

experience some aches and pains, especially 

if you are exercising for the first time or getting 

back into it after a long break. However, 

it is important to stick to the routine to get 

the best results. Your new fitness and health 

routine does not have to end on week four 

and you can continue to achieve weight loss 

and fitness results simply by slowly increasing 

intensity, repetitions and including some 

cardiovascular/weight training exercises 

into your weekly routine. 


85

10 Reasons Why 

YOUR FEET HURT 

by 


Follow Us: 

Most cases of pain in the foot are fortunately treatable. Check out this list of 

the top 10 causes of foot pain and how you can manage and alleviate them. 

Your feet carry you to whichever 

destination you want to 

go. You, however, may pay 

little attention to them unless 

they decide to cause you 

some form of discomfort or pain. When 

you experience pain in your feet, you 

may find it difficult to stand, walk, run or 

even go about your day to day activities. 

Foot pain can occur in the heels, arches and 

toes. This kind of pain is so common that a 

good number of people aged 21 years and 

above have experienced it at one point or 

the other. Fortunately, foot pain is curable; 

you can read on to find out the various reasons 

why your feet hurt and what you can 

do about it. Once you are aware of what is 

causing the pain in your feet, you can go 

ahead to seek treatment and get back to 

full health. 

1 

PLANTAR FASCIITIS 

This particular foot problems manifests 

in the connective tissue that links 

the toes and the heel. When the tissue becomes 

inflamed or injured, it may cause 

heel or arch pain. When this pain occurs, it 


89

is important to wear proper footwear that 

supports the arch as well as stretching and 

strengthening the calves and feet to relieve 

pain. 

2 

FALLEN ARCHES OR FLAT FEET 

Fallen arches are as a result of the 

tendons in your feet failing to pull together 

as required, and this causes the upward 

arch located on the bottom of your foot to 

become flat. Pregnant women and children 

are the most affected by fallen arches, but 

only for short periods of time. Obesity, injury, 

genetics, diabetes and natural aging 

are other causes of the condition. To help 

with the aches and swelling, orthotics can 

be used. You can also see a podiatrist to 

get a proper diagnosis of the condition. 

Do you want to lose that excess belly fat in just 2 weeks? Then read on and learn which exercises can 

help you firm up and lose fat in no time! 

 

3 


HEEL SPURS 

Heel spurs are basically tiny growths of calcium deposits that occur just below the 

heel bones. Some heel spurs can cause pain or plantar fasciitis while other may be painless. 

Cortisone injections, anti-inflammatory medications, custom-made orthotics and 

exercise can all come in handy to cure heel spurs, but surgery may be required if the condition 

is severe. Wearing proper shoes, avoiding running and losing excess weight can 

also aid in the prevention and treatment of the condition. 

90 


4 CALLUSES 

Calluses are tissues of thick skin that 

form on your toes, heels and the balls of 

your feet to safeguard them from excess 

pressures and friction. Calluses can also 

occur on the hands of musicians and athletes 

that play a lot. Although they do not 

cause any pain, they do make the skin 

rough and dry which can be a huge turn 

off for some people. Calluses can easily be 

treated at home by using a pumice stone 

to remove the excess skin at the bottom of 

your foot, soaking your feet in warm water 

and moisturizing your skin. Estheticians 

and podiatrists can also aid in the removal 

of the excess skin by using sterile blades. 

5 

STONE BRUISE 

This is a deep and severe bruise that 

occurs at the ball area of your foot. Stone 

bruise is common among physically active 

individuals who run or jump a lot. It is also 

common among diabetic, middle-aged and 

overweight individuals as well. Resting and 

placing ice on the affected foot can help to 

relieve pain and heal the bruise much faster. 


91

6 

SPRAINS AND STRAINS 

Engaging in excessive intense exercise can lead to minor injuries such as sprains 

and strains. These injuries can also occur after sudden trauma such as twisting, falling 

or sustaining a blow to the body. You can treat sprains and strains using elevation, compression, 

icing and rest. If the pain does not reduce, you see a doctor immediately as you 

may have a muscle tear or a more severe injury. 

7 GOUT 

Gout is classified under the arthritis 

group, as it brings about swelling, stiffness 

and sudden burning pain mostly in the big 

toe. When ignored or left untreated, gout 

attacks can become more severe and they 

can destroy your tendons, joints and other 

tissues. Gout occurs as a result of having 

excess uric acid in the blood, which accumulates 

in the joints in form of crystals. 

Individuals who take diuretics regularly, 

eat too much meat and fish, drink too 

much alcohol or are overweight are at a 

higher risk of suffering from this condition. 

When a gout attack occurs, you should 

rest, ice and elevate the affected joint and 

also take anti-inflammatory foods. It is 

also recommended that you drink plenty 

of water to eliminate the excess uric acid 

in your blood. 

8 

ACHILLES TENDINITIS 

Tendinitis is the inflammation of a 

tendon due to overuse or injury. The condition 

can occur in any part of the body. 

Achilles Tendinitis in particular affects the 

tendon that links your heel and calf muscles. 

To treat this condition, you should 

rest for at least a week and avoid strenuous 

activity such as running until the 

pain and inflammation has subsided. It is 

also recommended that you avoid wearing 

ill-fitting shoes and high heels and also 

stretch properly before engaging in any 

form of exercise. 

92 


9 BUNIONS 

Bunions are a foot condition attributed 

to numerous genetic and lifestyle 

factors such wearing small shoes and high 

heels. It is characterized by the development 

of a bulge on the side of your foot, 

just next to the joint of your big toe. The 

condition can be prevented in advance 

through massage and similar therapies. 

INGROWN TOENAIL 

This condition occurs when the corner 

or edge of a toenail grows into the skin 

adjacent to the nail. The condition is most 

observed on the big toe but any toe can 

fall victim. It can cause a lot of pain, swelling 

and redness. Because of its placement 

on the foot, it is very prone to infection. 

Causes include wearing tight shapes, not 

cutting your nails properly and being injured. 

Most of the times an ingrown tail can 

be treated at home. However, some cases 

may require intervention by a doctor. 

Although you may not be suffering from 

any of the conditions listed above, it is always 

good to take care of your feet. You 

can do this by soaking them peppermint 

oil, tea tree oil, warm water or Epsom salt 

after strenuous activity. You can also complement 

this with a foot massage. Lastly, 

always wear high quality footwear for 

healthy feet. 


93

4 Exciting Ways To Save Money While 

BOOSTING YOUR NUTRITION 

by 

Ralph Dozier 

Follow Us: 

If you feel guilty after throwing away vegetable and fruit scraps while cooking, 

then check out these tips on how to make use of scraps to boost nutrition. 

When preparing 

vegetables such 

as broccoli, parsley, 

lemons and 

carrots, it is a 

common thing to remove the 

seeds, the tops and outer skin 

layer. However, the next time 

you are preparing these vegetables 

for a dish, toss your 

old habits out rather than the 

food scraps. There are some 

incredible fruit and vegetable 

hacks that can be used in order 

to get the maximum amount 

of nutrition from them. When 

you properly use, prepare and 

store vegetables and fruits, it 

increases the nutritional content 

of these foods and you 

use all of the leftovers or parts 

that normally get thrown out. 

1 

GREEN CARROT TOPS 

Rather than throwing 

away green carrot tops, these 

antioxidant-rich greens can be 

used to make a tasty pesto. 


97

Beet and carrot juice is highly balanced when it comes to flavor and nutrition. Read this and learn how to 

whip up your own liver detox juice concoction. 

 


Throw the carrot tops into your food processor 

along with some parmesan cheese, 

nuts, olive oil, salt and garlic. Voila! You 

will have a delicious, healthy and bright 

green pesto that you can serve on top of 

your pasta to enjoy. 

2 

TANGY LEMON PEELS 

Do you think that lemon peels need 

to be thrown out? What you can do instead 

is make ‘lemony sugar.’ This is done by 

combining the lemon peels in with a bowl 

of sugar and allow the mixture to sit for 

a few hours. The lemony topping can be 

used to make a tangy lemon desserts or as 

a topping for a bowl of fruit. 

3 

PUMPKIN SEEDS AND 

BROCCOLI STEMS 

Take your broccoli stems and pickles, 

peel or slice them. Pumpkin seeds are 

rich in many different nutrients, including 

Omega-3’s, so rather than throwing them 

out, rinse them off and then roast them 

inside of your oven with salt, spices and 

olive oil. 

98 


4 

LEFTOVER PARSLEY 

Do you have any left over parsley? Make a healthy, super-charged green smoothie out of 

it. Toss the parsley into your blender with some cinnamon, almond milk, banana and fruit juice. 

Does it make you feel guilty to throw out food scraps when you are cooking? Instead of 

throwing them away, try keeping the scraps. Make use of them by following the tips above. 


99

advert here

Your 8-Part Guide To 

HAND EXERCISES FOR OSTEOARTHRITIS 

by 


Follow Us: 

There’s no cure for arthritis as it is a degenerative disease. However, there are 

multiple ways to relieve its progress and symptoms. Read on to learn how. 

Mobility in the joints is not something 

that we think about until 

it is gone. The medical communities 

place significant emphasis 

on knee joint health, 

yet there are a number of other joints that 

are often forgotten that are able to create 

greater challenges in regard to day-today 

living. When a condition like arthritis starts 

to affect the hands, the daily chores such 

as gardening, cooking or even typing can 

be become painful and annoying. 

WHAT YOU NEED TO KNOW 

ABOUT OSTEOARTHRITIS 

Osteoarthritis is classified as a type of 

disease that affects cartilage which connects 

the bones. It typically occurs once 

the top-layer of the cartilage starts to deteriorate 

and the bones start rubbing together. 

This results in joint stiffness, 

inflammation, joint deformities, and limitations 

in mobility and strength. In addition, 

spurs in some cases start to develop 

on the edge of a bone or smaller pieces 


103

of cartilage and bone break off. These 

fragments go inside the joint spaces 

and increases the rates of deterioration 

as well as pain. The risk and cause 

factors associated with arthritis are far 

reaching and this condition in most cases 

just becomes worse as time goes by. 

Some of the more common causes for 

this condition include being female, being 

overweight, joints that have not correctly 

formed, joint injuries, genetic defects inside 

the joint cartilage, stress to the joints 

that have been caused by playing sports 

or certain jobs. Unfortunately, there is no 

known cure for this degenerative disease. 

But, there are several ways to relieve the 

symptoms and slow down the progress. 

If you want to learn how to manage your back pain, then read this article to know which stretching 

exercises can give you significant relief from pain. 

 


TREATING OSTEOARTHRITIS 

Treatment for arthritis includes over-the-counter and prescription pain medication, moderate 

exercise, occupational therapy, physical therapy, yoga and tai chi, steroid injections, 

surgery, dietary supplements and acupuncture. What we eat has a substantial impact on 

how well the body will work as well as how we feel. Western medicine is starting to acknowledge 

that specific foods are able to encourage the developments of arthritis and 

have the ability to make the symptoms worse. Some of the common culprits include 

dairy, red meat and certain vegetables and fruits like citrus fruits, eggplant and tomatoes. 

However, there are also powerful anti-inflammatories that can be found naturally that 

effectively ease the pain associated with arthritis and can decrease inflammation inside 

the body. There are a few that are even more effective than medication. The treatment 

of arthritis is more effective when we are able to approach the condition from the outside 

and the inside. Over and above watching what we eat and our lifestyles, a number 

of stretching exercises used for our hands can be extremely effective to decrease pain 

as well as increase joint strength and mobility. 

104 


1 

BEND THE THUMBS 

With the fingers outstretched and 

the hands straight, the thumb needs to be 

bent inwards towards the palms. Stretch 

the thumbs as far as they will go aiming to 

reach the pinkies. Hold this position for a 

count of 10 and then release. Repeat the 

exercise 10 times. 

2 

MAKING A FIST 

This is an exercise that is effective 

when the hand joints happen to be very 

stiff. Spread out the fingers followed by 

slowing making a fist. The thumbs should 

be over the fingers. Now relax the hands 

and start to open them slowly until the 

fingers have straightened out. Repeat 

10 times. 

3 

LIFT THE FINGERS 

Place the hands flat over a table with 

the palms faced downwards. Raise each of 

the fingers one-at-a-time, off from the table 

and hold this position for a count of 5, and 

slowly release the fingers back down. Only 

do this exercise if it feels comfortable. 

4 

MAKE THE LETTER “O” 

The hands should be held at heartheight 

away from the chest. Bringing the 

fingers together, make the letter “O”. The 

index finger and thumb should be touching 

and there needs to be a circle that is 

visible inside the hands. Hold the position 

for a while and then release. Repeat this 

exercise 3 times. 

5 

BEND THE FINGERS 

Start out with the hands straight. 

Bend each thumb towards the palms and 

hold for a few seconds. Release the thumbs 

to their usual position and then bend the 

index finger inwards towards the palms 

and hold the position for a few seconds. 

Repeat this exercise with each of the fingers 

on both hands. 


105

6 

STRETCHING THE WRISTS 

The hands and fingers are connected 

to the body through the wrists. When 

stretching the wrists, you can achieve a 

better range-of-motion opposed to just 

the hands and the fingers on their own. 

Extend the arms with the palms facing 

downwards. Place the fingers from the 

other hand over the ones that are being 

stretched, now gently push in an upward 

direction and pull backwards to flex the 

wrists. Hold the position for a count of 5 

and release. Repeat this exercise 10 times. 

7 

TABLE BENDS 

Place one hand on top of a table with 

the hand with the pinky-side edge touching 

it. Bring the thumb upwards and the fingers 

to make the “thumbs up” sign, pressing the 

fingers into the palms. Hold the position for 

a while and then straighten out the fingers. 

Repeat this exercise 10 times. 

8 

FAN AND FIST 

Start off the exercise with the hands in a neutral-position and the fingers need to 

be straight. Now slowly stretch and spread the fingers to try and achieve a fan. Hold the 

position for a couple of seconds and then contract the fingers to a fist position. Hold the 

position for 5 seconds and then release. Repeat this exercise 2 times a day. 

106 


9 Imp ortant 

FACTS ABOUT 

FASCIA 

by 

Ralph Dozier 

Follow Us: 

Fascia is the network of connective tissues under your skin. Read this and learn 

how to take care of your fascia to avoid pain and limited range of motion. 

Most of you may 

not know what 

fascia is - and 

that is quite 

natural because 

fascia is not a popular 

topic that most people 

talk about. But one important 

thing to remember is 

without fascia, you and I 

would be a loose mass of 

skin, bone, and guts. That 

is because fascia is the network 

of tissues that is underneath 

your skin. Fascia 

is what joins your bones 

with the ligaments, cartilages, 

and other soft tissues. 

It also covers the internal 

organs and muscles in 

your body and allows you 

to move as one mass. It is 

quite a surprise that fascia 

has not got the required 

attention considering the 

important functions of it. 

110 


Constricted fascia can result in pain and a limited range of movement. In fact, alternative 

healthcare providers, massage therapists, acupuncturists, yoga instructors, and physiotherapists 

have come to understand the importance of fascia. The network of tissue is 

considered the starting point of any movement therapy. Here is how to treat fascia the 

correct way. 

If you want to get your body back on track, then try making your own green detox drinks. Read this and learn 

which fruit and veggies combination work best! 

 


1 

FASCIA NEEDS TO BE 

TREATED LIKE A SPONGE 

Fascia is considered a biological fabric 

that needs to move on a regular basis. It is 

similar to a thin sponge that absorbs water. 

Hence, you need to drink adequate 

amounts of water each day. The connective 

tissue network should be wrung out 

through body movements such as foam 

rolling, exercises, yoga, and bodywork. That 

way, fascia can absorb more water to keep 

everything functioning at optimal levels. 

2 

FASCIA IS MADE OF COLLAGEN 

Collagen is the most abundant protein 

in your body. It is not only in your skin, 

but in your muscles, bones, and connective 

tissues as well. Myers has defined fascia as 

a network of collagenous soft connective 

tissues. There are more than 16 types of 

collagen in the body - some are as strongas 

steel. 


111

3 

FASCIA IS USUALLY 

ATTACHED TO THE MUSCLES 

Fascia or the web of collagen is attached 

to the muscles of the body. That way they 

are able to move about without flopping. 

Hence, this collagen web is similar to a 

muscle sheath that covers the muscles 

while they move. It is quite flexible. 

4 

FASCIA CAN CHANGE THE 

APPEARANCE OF YOUR SKIN 

There are superficial fat cells between 

the skin and fascia. This fat layer can 

lump together at times and form what is 

known as cellulite. When you adjust the 

connective tissue beneath, the fat lobules 

can disperse and move. This helps 

smooth the appearance of the skin. 

Since fascia is a network of tissues, you can’t 

just rub the fat deposits in the body and make 

them disappear. That is where a professional 

movement therapist such as a physiotherapist, 

kinesiologist or massage therapist 

comes in handy. They can release the constrictions 

between the fascia network and 

allow the ease of movement and reduce cellulite 

in the process. Self-myofascial release 

is a process that is achieved with foam rollers, 

rolfing, and massage. But you should do 

it correctly to see positive changes. In fact, 

Rolfing is a method of hands-on bodywork 

that helps individuals to improve their posture. 

It will reduce the aches and pains and 

improve the flexibility of the person. You 

should visit a qualified professional by researching 

if you plan to take this route. 

112 


5 

THERE ARE TWELVE MYOFASCIAL 

MERIDIAN LINES 

These lines differ from acupuncture meridian 

lines. Myofascial lines run along the 

girdle of your body - from front to back 

and top to bottom as well as diagonally 

to help you move properly. Since all these 

meridians are connected to each other, 

you will experience transferred pain 

at times. In fact, a fascial constriction in 

one region of your body can cause pain 

in an entirely different area. For example, 

a tight piriformis muscle in the pelvis can 

result in leg pain or lower back pain. That 

is because of the functions of the myofascial 

meridian lines. 

6 

FASCIA IS THIXOTROPIC 

Thixotropic is the process of a liquid 

or gel becoming less stiff and more 

fluid under heat or pressure. When your 

therapist inserts pressure to manipulate 

the fascia tissue, it becomes more flexible 

and releases the constriction. Stress, injury, 

and inactivity can have an effect on the 

thixotropic nature of fascia tissue - which 

will tighten the tissue. 

7 

FASCIA UNIFIES THE BODY 

Fascia is yellow, pink, and white 

in color. If you have pulled the skin of a 

piece of meat before you cook the meat, 

you may have an idea of what fascia is. In 

fact, this “invisible second skin” is what 

gives the person the ability to move the 

muscles and bones. It helps keep your organs 

at the appropriate places in the body. 

Fascia also includes the membranes that 

protect your spinal column, brain, and 

peripheral nerves. 


113

8 

IT IS ONE NETWORK 

Fascia is considered to be one network. 

Although the different names given 

to it such as tendons and ligaments can 

tend to confuse people, fascia is one system 

throughout the body. When a meridian 

nerve is injured, it is treated within the 

nervous system. On the other hand, if the 

saphenous vein gets blocked, it is understood 

within the context of your circulatory 

system. But when the Achilles tendon is 

injured, people tend to treat only that part. 

They don’t see that part within the context 

of the whole system. In fact, your fascial 

network is a single biomechanical system. 

That is why you need to consider it as one 

whole system when training and treating 

certain injuries. 

9 

FASCIA AND EMOTIONAL RELEASE 

Fascia is a system in itself. In fact, no 

one system in the body exists in isolation 

of the rest. Although emotions originate 

in the brain, it has a physical part also. 

Myers states that while working on a fascial 

release, a person can become suddenly 

emotional - tears or laughter are 

not uncommon during such sessions. 

Working on a specific area of the body 

can result in the releasing of emotions 

the patient has subconsciously associated 

with that area. The emotional release 

can also accompany a physical release. It 

happens fairly frequently. Modern medicine 

is still not exploring this phenomenon 

clinically since they don’t understand it. 

Fascia is one of the most important parts 

of the body that requires some care. Foam 

rolling and professional massage is a great 

option to stimulate the fascia and keep it 

is optimal shape. It is important to stay active 

as well. 

114 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• WAYS TO AVOID STORING CARBS 

AS FAT 

• BENEFITS OF EARLY MORNING 

EXERCISE 

• YOGA POSITIONS FOR KNEE PAIN 

TREATMENT 

• REASONS TO TRY GINGER WATER 

FOR WEIGHT LOSS 

• THE TRUTH ABOUT NIGHT TIME 

EATING AND FAT LOSS 

• RECIPES TO HELP YOU EAT MORE 

KALE 

• A QUICK HOME CARDIO WORKOUT 

Follow Us: 

The January 2018 edition of 

Smart Weight Loss 

will be available this winter.

Smart Weight Loss December 2017

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