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News Archive 01

Would you like a firm flat tummy for the New Year ?

A is for Abdominals

Each week we will show you an element of fitness, which is being performed incorrectly. We will show you the right way to do it. Today A is for Abdominals.want a flat tummy for the new year? This is the incorrect way to use an ab-roller. All the work is being done by the arms and shoulders, as opposed to the abdominal muscles.

Sea-saw crunch

This is the correct way
Strong abs are the core of the Bodydoctor fitness programme. This is one of a series of exercises designed to target the transverse abdominus, the deepest abdominal muscle. You can buy an ab roller from Bodydoctor Fitness. Do as many repetitions as possible

1. Lie on your back with your legs raised and bent at right angles to the floor. Ensure that your knees are directly above your hips and no further forward. Extend your hands through the bar (prayer position) with the heels of your hands resting against the bar, keeping your elbows slightly soft. Pull your lower abdomen down towards the floor
2. As you curl upwards, bring one knee in towards your forearm and extend the other leg outwards. Don't lock out your knee
3. Return to the start position
4. Curl upwards and bring in the opposite leg. Keep your feet at the same height and don't let your heels drop towards the floor. Always exhale on the curling-up movement and inhale on the back-to-the-centre movement

Herbal Juice Detox Treatment

The desire for a svelte, trim figure is not only motivated by aesthetics, but by a desire for good health. Grossly overweight people are much more prone to certain illnesses, such as heart and circulation problems, asthma, liver, gallbladder and kidney ailments. A well planned, natural weight reducing therapy is rewarding in several aspects. The more you are prepared to actively co-operate and follow the treatment, the more lasting the results will be.

Possible causes for being overweight are varied, but they include; Hormonal imbalance: An inactive thyroid or an imbalance in the liquid control system (lymph and pituitary gland) can so influence the metabolism that fat or water is deposited in the tissues.

Inheritance, has quite an influence on the fatty tissue distribution, especially in women.

Overeating, combined with lack of exercise, is the most common cause.

Disturbance of the water level in the body, mainly due to too much use of salt, can be a factor.

Many of these causes overlap and it becomes necessary to consider the inherent inclinations when planning a weight reducing therapy in order to be able to achieve a realistic, proportionate reduction of fatty deposits.

Only a thorough, yet gentle purification therapy, which leads to no unpleasant side effects, should be undertaken. Drastic fasting periods, with or without diet pills, are not to be indulged in without medical supervision, since they are dangerous for the hormonal system. Instead, single juice fasting days are recommended. They have a stimulating and regulating effect on the glands and metabolism. With this in mind, three points must be considered in connection with a weight-reducing therapy: proper selection of nutrients, therapeutic support and healthy lifestyle.

All fatty, greasy, rich foods are to be avoided or drastically reduced. This includes margarine, refined oils (sesame, peanut, corn, olive), vegetable shortenings, sausages, meats and fatty cheeses. Butter is the most easily digestible fat for the human metabolism as it bypasses the liver. Therefore, it can be used sparingly. Flax seed oil is recommended (see below). Refined starchy foods (fries, pasta, white flour bread and cakes) should also be eliminated during the therapy, and afterwards used sparingly. They are too low in fibre and too high in calories.

Proteins, on the other hand, are recommended in the form of low-fat dairy products, cottage cheese, quark, low-fat cheese, unprocessed grains and cereals, as well as legumes, which are high in fiber. Seven-grain, whole wheat, or whole rye bread and crisp bread are preferred. No animal proteins other than low-fat dairy proteins are permitted. Buttermilk and natural unsweetened yogurt are highly recommended because of the high content of (L+) Lactic acid, a stimulant for increased metabolism.

Fruit and vegetables (complex carbohydrates) can be eaten to your hearts content, preferably raw. They are low in calories, give bulk and fibre, thus satisfying hunger pangs and promoting digestion and elimination. When making salads, make your own dressing with lemon or Molkosan (Swiss whey) with small amounts of flax oil (a maximum of two tablespoons daily). Flax oil is rich in the essential fatty acids: linolenic (omega-3) and linoleic (omega-6) which are required for healthy body functions. Most importantly, flax oil helps in fat metabolism, reduces serum cholesterol and blood lipids, which aids in weight reduction.

Predominantly alkaline nourishment, as outlined above, is highly important in a weight reducing therapy to neutralise the acid waste materials that are being loosened and expelled. In this way, auto-toxicity can be avoided.

The total daily intake of calories is to be no more than 1200 calories or 5076 joules. Sufficient fluids of at least one litre (approximately two pints) per day are supplied through fruit and prescribed pressed juices.

When embarking on a weight loss or cleansing-slimming juice therapy, one can choose a number of different juice combinations for achieving the required results. But whatever combination of juices you choose, you want to maximise their synergistic effect of stimulating all eliminating organs, increasing metabolism and purifying the blood of metabolic waste, while at the same time supplying the body with essential nutrients, vitamins and minerals.

Following are two different juice combinations, both of which have proven most effective and satisfactory in Europe over decades They are time honoured and safe. Preference is mostly a taste decision.

Herbal Juice Slimming Cleanse # 1

The slimming-cleanse therapy unit consists of: 2 bottles nettle juice 2 bottles celery juice 2 bottles watercress juice 2 packages herbal reducing tea

1st - 4th day Before breakfast: 1 cup herbal reducing tea (no sugar) with 1 tablespoon nettle juice

Before lunch: 1 tablespoon nettle juice in 1 glass water

Evening: 1 tablespoon nettle juice in 1 glass water

5th - 8th day same as above, substituting celery juice for the nettle juice

9th - 12th day same as above, but with watercress juice

13th - 16th day same as above, but with nettle juice

17th - 20th day same as above, but with celery juice

21st - 24th day same as above, but with watercress juice

Follow until a general feeling of well-being is achieved. If possible, every fourth day should be a juice fasting day.

Herbal Juice Slimming Cleanse # 2

The second version of a slimming-cleanse juice therapy has rightly earned the name "Lightning Cleanse." Not only does this internal cleanse program work fast, but right from the start it gives a feeling of lightness, as the tissues are freed of accumulated toxins and metabolic waste.

The extraordinary value of vegetable and herbal juices as a dietary supplement during fasting periods is steadily gaining recognition. The preferable mix, as in the Lightning Cleanse, is herbal and vegetable juices, as they provide a high ratio of balanced vitamins and minerals, combined with a low ratio of proteins and calories, and are both cleansing and restorative. Furthermore, the acid content in vegetable juices is considerably lower than in fruit juices, and there is more potassium than sodium. Potassium promotes the elimination of excess fluids from the body tissues.

During a fast of several days, or even weeks, considerable quantities of fresh vegetable juices are required. Since their home preparation has proven to be cumbersome and time consuming for many. Fresh pressed, cellular herbal and vegetable juices vacuum sealed in bottles are available all year round. The high alkalinity of these juices prevents the over-acidity of the system so often encountered during fasting sessions. The juices can be diluted in a ratio of one to three, by mixing with mineral water.

The therapy unit, covering a period of twelve days, consists of:

2 bottles artichoke juice 2 bottles nettle juice 2 bottles potato juice 3 bottles tomato juice (unsalted)

Take the above juices as a mixed juice cocktail.

For at least ten days, mornings and evenings, prepare yourself a drink with:

2 tablespoons nettle juice 2 tablespoons artichoke juice 4 tablespoons potato juice 6 tablespoons tomato juice

The Science of Exercise

This is the first in a series of articles that will explore ideas about how we move and train. Five years ago I read a book by Gerald Edelman, 'Bright Air, Brilliant Fire'. Edelman won a Nobel prize for decoding how the immune system works and then left immunology to study neurology. Like many neurologists he became interested in the holy grail of neurology, i.e. what is 'mind'? I was attracted to his work because of his use of metaphor. For example he maintains the mind is more like a rainforest than a computer. Your mind, he suggests, is full of growth, decay, competition, co-operation, light and dark. For his approach to understanding mind he suggests a vast synthesis is needed that will draw on everything we know from evolutionary biology, embryology, anatomy and physiology. Here was an approach to a big question that made sense to me.

Over the years that I have known David (The Bodydoctor) I have developed an understanding of exercise that draws on the disciplines noted above. As David (The Bodydoctor) exercised people we have worked together to reduce injuries and develop a rational approach to training. In these articles a theoretical framework about how muscles cooperate in movement will be presented.

That framework is termed 'contractile fields'. As an osteopath I am well versed in musculoskeletal anatomy but in all honesty it is of little use in treating injuries. If a patient presents with a pain and, I remember from dissection classes and the books what the local anatomy is like, I may strive to come up with a 'tissue causing symptoms' diagnosis. But as we all know pains move and in every sense are alive, we need a new understanding of the body to train better and work with injuries. This understanding, or model, will not be based on a cadaveric approach to anatomy, but rather on whole body movement patterns. In the next issue the first field will be presented - the dorso/ventral contractile field.
Phillip Beach D.O. D.Ac

Client Archive

When I first took the time to read the bodydoctor fitness exercise book in March this year, little did I realise the change it was going to bring to my life. You see, years of neglect and sedentary life had resulted in me carrying in excess of 115kg, which at a height of 1.76m and the age of 35 put me in pretty bad shape. The book is simple to follow and self-explanatory in many ways and following its instructions led to me dropping from a 44inch waist to a comfortable 40 within one month. I was actually quite amazed and felt that perhaps losing this weight would be easier than I thought. It did however not prepare me for the real deal. You see, although I was happy with my exercise routine based on the guidelines set out in the book, I just wanted to see what the difference would be in training with the bodydoctor himself. I figured I might still be doing a few things wrong. Well I thank god I made the step.

The meticulous attention and the extra effort achieved under the supervision of the personal trainers have turned me in 4 months into 82kg with a 32 inch waist. The exercises though the same take on a different dimension when executed properly and the rate of progression in fitness, strength as well as weight loss are hugely amplified by the cardiovascular attention the trainers add to the exercise routines. I have no hesitation in telling anybody that the exercise book is extremely effective and a worthwhile investment in ones own health. However any one lucky enough to be within distance of the bodydoctor has the opportunity to really astonish themselves at the improvements that can be achieved. To any one who wishes to improve their lives,
Alain Kemeny. Click here for client archive

Good News - Bad News 01

As is fitting for a newsletter we thought it would be a good idea to give you the good news and the bad news. The bad news is that on an almost daily basis we are being told about new threats to our health and survival as a species i.e. Obesity, Heart Attacks, Carcinogens, Pollutants, Super-bugs, new strains of old diseases etc. Our bodies have always been under attack from illness and disease, only in the old days we were better able to deal with them because we led a more physical existence

The good news is that we are all in charge of our own destiny. The only reason that we are more susceptible now is because we don't take care of our own bodies as well as we used to. This is a lifestyle thing - life is too convenient and most of our physical work is done for us now. Our first line of defence against illness and disease is our immune system. Now we all know that exercise is supposed to boost our immunity but that's only the case with the right kind of exercise. If the intensity is wrong, the opposite effect occurs and you drain your resources. 95% of people who exercise (including sports professionals) train incorrectly. We offer you the chance to turn the time you spend exercising into results - quickly, safely, effectively. This is because the programme is designed to rebalance your body as an entity. Our programme works like no other - it is simply the best there is on this planet. click to order the programme

Side Leg Lifts





With the ankle weight (optional) strapped to each ankle (1-2.5 kilos) lie flat on your side with your hips stacked directly above each other. Bottom hand supporting your head, top hand on the floor stabilizing you in front of your chest with your elbow pointing out. Bottom leg is bent top leg is straight. Lift top leg slowly18 inches off the floor, bend the leg slowly in towards your elbow, straighten the leg and lower to hip height. Do not allow the top leg to touch the floor. Repeat as many times as possible to a maximum of 25. Change sides. When you can achieve 25 increase the weight one increment.

DON'T

  • Allow your top hip to roll forward or backward
  • Try to swing your leg upwards fast
  • Bend the leg in fast