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MODULE 1: 101 Mutual Fitness
Here’s Exactly What’s Inside:
Introduction
Chapter 1 – The Importance of Joint Health
What Are Joints?
Types of Joints And Their Functions
Healthy vs Painful Joints
Chapter 2 – A Look at Common Joint Problems
Arthritis
Gout
Bursitis
Repetitive Movement Injuries
Chapter 3 – Exercise Your Joints
Work for Flexibility and Range of Motion
Strengthen Your Core
Variety is Key
Joint Specific Exercises
Chapter 4 – Balance Your Diet
Nutrients that Nourish Your Joints
Best Foods for Joint Health
Foods to Avoid
Chapter 5 – Watch Your Weight
How Weight Affects Joints
Reduce Stress on Joints
Pay Attention to Your Posture
Chapter 6 – Home Remedies for Easing Joint Pain
Epsom Salts
Essential Oils
Soaking the Sun
Hot and Cold Packs
Chamomile Tea Poultice
Swimming
Soothing Music
Acupuncture
Walking
Chapter 7 – Best Supplements for Joint Health
Glucosamine
Chondroitin
SAM-E
Capsaicin
Curcumin
Omega 3s
Hyaluronic Acid
Chapter 8 – Other Options to Treat Joint Pain
Medications
Topical Agents
Injections
Physical Therapy
Conclusion
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Chapter 1: The Importance of Joint Health
Every time you sprint to catch the bus, score a point against your opposing team, or shoot pool with friends, you’re using your extremely functional musculoskeletal system. This means a combination of bones, joints and muscles get you going where you want to go.
But muscles and bones don’t work alone. Instead there are joints that link these together. While bones support your body’s entire weight, your muscles pull your bones as you move. Joints are the connecting links that put both bones and muscles in motion.
Given the important functions of mobility and movement, it becomes crucial that you take good care of your joints. After all, you put them through so much wear and tear throughout your life.
Joints that aren’t well taken care of become susceptible to injury, inflammation and general dislocation. As age catches up with you, you can feel the effects of overuse weathering away your joints. So, keep your joints healthy at every stage of your life so they can keep you moving even in old age.
But before we look at ways to do so, here’s a ____________________ into keeping your joints healthy.
What Are Joints?
Imagine if the skeleton had only one solid bone. That would make it very difficult to move. So instead nature solved this problem by dividing the skeleton into many bones and creating joints where the bones intersect.
Joints are also known as articulations forming strong connections that join bones, teeth, and cartilage to one another. Now you have the freedom of movement in different ways and directions.
Some joints open and close like a hinge such as your knees and elbows, allowing you to straighten or bend your legs and arms. You sit down, stand up, pick up, and put down stuff using these joints without giving it a second thought.
Other joints are meant for more complicated movements such as your shoulder or hip joint. These allow for forward, backward, sideways, and rotating movements. Just think of everything you can do with these joints and you’ll get an idea of how limited your movement can become if any of these joints suffer damage.
But not all joints are created equal. For instance, while joints like the knees provide stability, others like the wrist, ankles, and hips let you move, glide, skip, or run. And just as their functions vary, so does their anatomy. Which means that you also need to take care of them in specific ways.
Some joints are purely made of tough collagen fiber while others have cartilage binding bones together. Yet others have something known as synovial fluid in between cartilage pads at the end of articulating bones.
So, while you may think that all joints can be maintained using the same methods, you may need to rethink your joint-health strategy. Let’s first look at the different types of joints found in the body before discussing how to take care of them.
Chapter 4 – Balance Your Diet
If you don’t lead a healthy life with a balanced diet, health issues will catch up with you sooner than you’d like. There’s always room for improvement and you can start making changes in your diet at any point in life. A joint-healthy diet helps keep away pain, stiffness and reduced mobility.
Nutrients that Nourish Your Joints
The food you eat contains different nutrients such as fats, proteins, fiber, vitamins and carbohydrates. The two most important nutrients for joint health are minerals and vitamins.
The most notable among these is perhaps calcium which keeps your bones strong and can prevent osteoporosis. But while many people give calcium the credits it deserves for bone and joint health, they often forget about magnesium. However, the truth is that calcium needs to be paired with magnesium, and even vitamin D to be most effective.
You need to have a good balance of all three as each is dependent on the other for optimal performance. For instance, while calcium promotes bone density, magnesium assists the transport of calcium across cell membranes. At the same time, magnesium promotes enzymes that convert vitamin D to its active form, which, in turn helps the body absorb calcium better.
Magnesium also plays a role in strengthening bones and maintaining cartilage. It also regulates nerve and muscle function, ensuring that everything is under control. Studies have shown that magnesium prevents degradation of bones and increases bone density. It’s also been found to be effective against postmenopausal osteoporosis.
People with joint issues often suffer from low levels of vitamin D as well. According to studies, Vitamin D seems to ward off conditions like osteomalacia or soft bones, or osteoporosis, resulting in loss of bone mass. Supplementing well with this vitamin may help you take better care of your bones and joints.
Another vitamin that deserves attention in this area is vitamin C. as one of the most powerful antioxidants, it can help prevent oxidative stress in the body. Oxidative stress also harms the synovial membrane in joints causing the synovial fluid to leak, compromising joint lubrication. Here vitamin C can __________________________________?
51-Page, 10351-Words
MODULE 2: Boost Your Strength
Here’s Exactly What’s Inside:
Introduction 5
Chapter 1 – Understanding Fatigue
Two Types of Fatigue
Weakness
Sleepiness
Causes of Fatigue
Symptoms of Fatigue
Chapter 2 – Change your Diet and Eating Habits
Consume Food That Give You Energy
Eat Foods that are Rich in Magnesium
Eat Small Snacks Between Meals
Drink Plenty of Water
Include Soluble Fiber in Your Diet
Use Caffeine in Moderation
Eat Foods that Detoxify Your Mind and Body
Time Your Eating
Eat a Satisfying Breakfast and a Lighter Lunch and Dinner
Chapter 3 – Change Your Lifestyle
Get Enough Exercise
Get Enough Rest and Sleep
Get Rid of Vices and Bad Habits
Engage in a Relaxing Hobby
Practice Meditation
Listen to Relaxing Music
Chapter 4 – Organize Your Life
Create Lists
Create Schedules and Deadlines
Avoid Procrastinating
Prioritize
DeClutter Your Workspace
DeClutter Your Home
Learn to Delegate
Learn the Power of ‘No’
Chapter 5 – Avoid Stress
Don’t be Too Hard on Yourself
Get Rid of the Notion of Perfectionism
Don’t Take Yourself Too Seriously
Talk to Someone
Be Clear About Your Goals
Stop Trying to Control Everything
Take Deep Breaths
Forgive Yourself
Forgive Others
Create Healthy Personal Boundaries
Conclusion
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Chapter 1 – Understanding Fatigue
Before you can begin to overcome your fatigue, you need first to understand what fatigue is all about. Fatigue is often referred to as lethargy or exhaustion and is that feeling of tiredness and weakness, both physically and mentally.
You can experience temporary fatigue, which is a result of too much work or not getting enough rest. This kind of fatigue can be easily overcome. There is also chronic or medical fatigue, which is more long-term and requires more serious treatment to overcome.
According to research, 10 percent of the world population suffers from fatigue at any given time, with females being affected by fatigue more than males. Most cases of fatigue have underlying mental causes rather than physical causes and one out of five people who suffer fatigue in the United States, states that it affects their normal function and daily lives.
TWO TYPES OF FATIGUE
There are two kinds of fatigue that you can suffer from, physical fatigue and mental fatigue. Physical fatigue is when you have a hard time doing the things that you usually do, like carrying grocery bags or climbing stairs. Physical exhaustion is just not having enough physical strength to complete daily tasks.
Mental, or psychological fatigue, on the other hand, is when you find it difficult to concentrate on things. In severe cases, you may find even the prospect of getting out of bed to be too much work.
You may feel tired all the time and may also suffer from a lower level of consciousness, which can be extremely dangerous, especially when driving or operating heavy machinery. If you suffer from mental fatigue, you may be mistaken for being drunk or intoxicated.
WEAKNESS
Often times, when referring to fatigue, the words sleepiness and weakness are used to describe the condition. When the phrase weakness is used, it refers to a situation where your muscles just don’t have enough strength to complete even the simplest of physical tasks.
When you experience weakness as a symptom of fatigue, you often need to apply extra effort just to move your arms, legs, and other body parts. This is usually a result of overexerting yourself at some point, like when running a marathon or spending the entire day hiking.
Your body will feel tired and weak, and you’ll experience some aches and pains. Fortunately, with enough rest, these symptoms will disappear after a couple of days.
Chapter 5 – Avoid Stress
If you want to avoid fatigue, then you need to learn about the different stress management techniques that can help you manage your emotions. When stress is left unmanageable, it can quickly drain you of all your energy.
Extreme levels of stress can be hazardous if you don’t take the time to deal with the issue immediately. It can affect your cognitive function and energy levels, as well as changing the overall quality of your life. It is imperative if you want to eliminate fatigue and enhance your energy to learn how to minimize stress in your life.
DON’T BE TOO HARD ON YOURSELF
Most of the stress that we experience in our lives is self-induced. If you want to combat stress and eliminate fatigue from your life, then you have to avoid being too hard on yourself.
Avoid burning the candle at both ends. Take the time to relax and recharge yourself and avoid working too hard and pushing yourself to the point of extreme exhaustion.
GET RID OF THE NOTION OF PERFECTIONISM
Many people continuously aim for perfectionism. The problem with this is that you are continually setting yourself up to fail by setting unrealistic standards for yourself. One of the most powerful ways you can deal with stress and anxiety in your life is to drop the notion of perfectionism.
However, you always want to remember to try your hardest and do the best you can each time you focus on a task. The important part is recognizing that your best is good enough.
DON’T TAKE YOURSELF TOO SERIOUSLY
This life is complicated enough as it is, don’t add to your stress by taking life and yourself too seriously. If you aim to live a happy and stress-free life, you have to develop a great sense of humor. It is vital that you learn to laugh at yourself.
There is always something funny in every situation that you find yourself in, even the most difficult circumstances. Finding the humor in life will help you feel better and will instantly increase your energy.
37-Page, 7174-Words
MODULE 3: Strength, Shape And You
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THE BLISSFUL UNION OF WELLNESS AND FITNESS
You pick up the magazines each day, and you’re bombarded with health and fitness information. Advertisements and articles that are designed to impart much needed information to the reader about the state of fitness and health in America today, and what we as responsible citizens should do.
I want you to stop and think for just one moment. How do you determine your current fitness and wellness levels? Does your regular doctor impart this information as you visit, does he inquire each time you go if you believe yourself to be fit and well? Probably not.
Nor does he give you any method for determining the status on your own. Fitness centers abound in this country, and most are staffed with counselors who can test your fitness level. What about your wellness level? Are they one and the same? They are not one and the same, yet they rely heavily on each other to keep you healthy. Thanks to the advances in modern medicine, the average person’s life span now exceeds seventy years.
THE INTERCHANGEABILITY OF WELLNESS, FITNESS AND HEALTH
As stated previously, being fit and being well are totally different conditions. Your wellness rating is dependent upon your immune system, and what vitamins, supplements, and nutrition you provide for your immune system. Fit people can sometimes be unwell. And well people can sometimes be unfit.
Most individuals do not take the time to completely understand the health advantages of being both fit and well. We read and absorb the information we’re given through the media and health organizations, without ever pondering if we’re receiving all the information we need, or simply the part that is profitable to be seen or heard.
Fitness gyms need your monthly fees in order to remain operational. They have no real concern about the condition of your immune system. Physical fitness is a condition of the body alone.
THE QUALITY OF LIFE: IS HEALTH IMPORTANT?
As a matter of course, all responsible persons should take the time to educate themselves, and their children, about the benefits of healthy eating. Learning to eat for life in a health-conscious way is one of the best guarantees for a long and fulfilling life. The quality of our lives is as important as the quantity to most individuals, but because of debilitating disease, we are often forced to decide and choose between quality and quantity.
Thanks to the advances in modern medicine, the average person’s life span now exceeds seventy years. If you stop to think, that’s quite a long time to walk around on this earth. Along with the wonderful life expectancy increases, however, have the detrimental effects of overeating and unhealthy eating. It seems that as we advance in one area, we regress in others.
The issue of obesity brings this debate to the forefront, what kind of quality life can someone who can barely walk because of their weight have?
The first question I always ask, is how did we get here? How did we go from one of the most physically fit nations, to just wallowing in our weight? I believe the answer lies in our lack of education about the weight gaining process, and a lack of concern about our children learning how to eat and exercise correctly.
Today, we must determine how much nourishment we need, how much physical exercise we need, and how best to accomplish those ends. Calorie needs, nutritional needs, physical needs, and education about those needs now is information we should all understand, at least as it applies to our individual self. If you will visit your local doctor, library, or fitness center, there is massive amounts of information available to help educate and to help you make good health choices, no matter what the age group.
153-Page, 26935-Words
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Product Details:
* Whats Inside: 3-D.F.Y Report Lead-Magnet Packages
* Number of Pages: 51-Pages, 37-Pages, 153-Pages
* Sales pages: Included
* Download/Thank You Page: Included
* Included Graphics: Covers, PNG
* Cover Graphics: PNG, JPG in different sizes
* Miscellaneous Graphics: PSD so you can brand the cover as you own
* File Size: 69 MB (Zipped)
* Year Released/Circulated: Sept 2020
* Suggested Selling Price: £47.00+
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NON-Transferable PLR
[YES] Can be packaged
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[YES] Can be used to create audio/webinar/video products
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