How To Get Back In Shape
Finding the right books to help you get back in shape can help you
Getting back in shape requires that you understand what it really
means to be healthy. Understanding your body makes you more effective and successful with your plan to get back in
YOU On A
YOU On A Diet, by Michael
Roizen, M.D. and Dr. Oz gives you a good understanding of the role of
inflammation, belly fat and the importance of your waist measurement in getting back in
shape. Written by medical doctors, it covers the science of fat and of the mind in
a thorough, but very entertaining way.
The book includes a sample diet
and an exercise program for strength and flexibility focusing on large muscle
groups to burn fat and reduce the waistline.
**Recommended to help you understand how to get back in shape. There is a
series of YOU books.
Getting Back in Shape depends greatly on what you put into your body. Understanding nutrient rich food and
cooking methods is important to your success. Adjusting your food intake can not only help you normalize your
weight, but can also eliminate food related health concerns.
The World's Healthiest Foods
The World's Healthiest
Foods, by George Mateljan is an amazing book full of
healthy, nutrient-rich food recipes & nutritional info.
Phase 1 gets you started on 4 weeks of a
healthy eating plan. Phase 2 helps
you eat healthy for a lifetime.
The book includes healthy ways of
cooking and food preparation to prevent loss of nutrients. Nutrient richness and
nutritional analysis charts are included for different foods. The
section on which foods help with different health concerns shows a well researched
** Highly Recommended to help you get back in shape with good
Learning to relax can speed your efforts to get back in shape.
Stress is now known to affect not only our mental outlook, but our weight and all of our body's systems:
cardiovascular, gastrointestinal, musculo-skeletal, hormones and even inflammation and pain. So, if
you want to age better and feel better, learn to relax.
The Relaxation & Stress Reduction
The Relaxation & Stress Reduction
Workbook helps you tackle one of the main
culprits of getting out of shape - STRESS.
The workbook has lots of exercises to help you understand and
identify your stress triggers. Because stress comes in many forms, the workbook helps you
release your stress with a variety of techniques including techniques that work best for
different types of tension.
This is a comprehensive workbook and recommended if you have
symptoms of stress.
To truly get back
in shape you need to be flexible. Loss of flexibility is one of the greatest signs of aging. To keep
flexible, incorporate a routine stretching program into your daily schedule. Joseph Weisberg has made
this easy with a 3 minute, full body routine stretching program.
3 Minutes to a Pain-Free Life
3 Minutes to a Pain-Free
Life, by Joseph Weisberg
P.T., Ph.D. has truly simplified feeling better. The six easy to do therapeutic
movements combine multiple joints and muscle groups to streamline your daily
stretching routine to just 3 minutes.
The book has a basic program, as well as modifications for
the athlete, seniors, pregnant women and for children. Also, included are stretches or therapeutic movements for different pain
conditions by body part.
Well illustrated with
photos. Identifies the targeted areas. This book has a place in everyone's library.
If lack of time is a reason that you use for not getting back in
shape, Joseph Weisberg's 3 Minute Stretching program makes no
time, no excuse!
Stretching Routines for Pain
The Permanent Pain Cure
"The Breakthrough Way to Heal Your Muscle and Joint Pain for Good."
The Permanent Pain Cure, by Ming Chew PT.,
bodybuilder and martial arts student, is an excellent book for stretching routines to relieve
includes spinal and fascial stretches and presents routines for special joint pain
conditions. It addresses the importance of proper hydration to achieve optimal
The Ming Method also includes a strengthening program with bodyweight, weights and
kettlebell exercises. A discussion of dietary supplements and an anti-inflammation diet is also
Recommended to help you get back in shape with total
Strength Training transforms your body. Create lean muscles,
burn fat, strengthen bones, reduce pain all in one or two 20 minute strength training sessions per
Power of 10, The
Once-A-Week, Slow Motion Fitness Revolution is an easy way to get started with strength
The first part of the book focuses on the 3
pillars of the Power of 10: Exercise, Nutrition
and Rest & Recovery.
The second part of the book is strength
training routines with straight forward instructions, pictures and information on the muscle
This book also covers exercise machines, free
weights, bodyweight exercises, charting your progress and proper technique.
to help you get back in shape with strength training. See results with 20' of strength
training per week.
Tai Chi, Qi Gong, Energy
Learning to feel and direct your energy or "chi" is a quantum step
toward getting back in shape.
The Energy Gates of Your
Opening The Energy Gates of Your Body,
by B.K. Frantzis is a must for anyone interested in understanding and
improving their energetic system. The information gives a better
understanding of the deeper practice of tai chi, qi gong, martial arts and
Energetic exercises go beyond developing muscle power and flexibility. Mr.
Frantzis reports benefits for your organs, nervous system, cardio-vascular function,
injury prevention and recovery.
includes specific exercises for learning to feel and dissolve energy
blockages, energizing the vital organs and joints, as well as stretching the
Well illustrated with diagrams. Clear
and thorough instructions.
*** Highly recommended for everyone who wants to get back in shape.
Types Of Exercises For that are Best
for Pain Relief
Body Awareness or Mind Body
Body Awareness or Mind Body Exercises help you tune-into your body to discover
abnormal tension or holding patterns and poor movement patterns. Until you are able to become aware and
actually feel what your body is doing, you will have trouble relieving pain so that you can get back in shape
and make the most of your exercise program.
Relax your Neck, Liberate your Shoulders
Relax your Neck, Liberate your
Pelvic Power, by Eric
We include these two books by Eric Franklin because together, they cover your
full spine. Franklin uses visualization to help you become aware of your movements and
holding patterns thru mind-body exercises.
Franklin demonstrates an excellent understanding of both Western Science and
Eastern knowledge bases which makes his exercises so effective.
These exercises address different layers of muscles, the movement of joints,
the gliding filaments of muscles, the interconnectedness of the body, asymmetries, energy
flow, breathing, and even your internal organs.
If you like to visualize, you will love these books.
** Highly Recommended to help you get back in shape if you have neck &
back pain (or any other problems due to improper alignment).
"Reawakening the mind's control of movement, flexibility, and health"
Somatics, by Thomas Hanna
Somatics is a type of exercise based on an internal sensory-motor
approach, meaning you learn to sense your exercise movements and reduce
abnormal holding and movement patterns.
These exercises are
based on the studies of Dr. Moshe Feldenkrais. They help you turn off your "auto
pilot" and perform your movements consciously. This book includes exercises for your
back, stomach, trunk rotators, hips & legs, neck & shoulders as well as breathing
** Highly Recommended to help you get back in shape with body awareness
exercise if you have neck & back pain.
The practice of yoga can be a complete get ''back in shape''
program. Yoga addresses stretching, strengthening, balance, posture, breathing, relaxation and mental
focus. It can be very effective in reducing pain.
Yoga As Medicine, by
Timothy McCall, M.D. is an excellent discussion of the practice of yoga and the
types of yoga that are best for therapy.
The book includes specific yoga
exercises for a variety of health and pain conditions. While being true to yoga's
ancient teachings, it presents the benefits of yoga in western language.
Yoga as Medicine helps you decide which
type of yoga is right for you. It is well illustrated with photos and includes
tips, modifications and cautions.
** Recommended for anyone considering the practice of yoga to improve
health and address health conditions.
Robin McKenzie's, Treat Your Own Back has been
used successfully by thousands of people suffering from back pain and by healthcare practitioners who treat
back pain. For many it works wonderfully, but it is important to note that for a small percentage of people it
can actually make back symptoms worse.
Treat Your Own Back
See below to see if this book is right for you.
Treat Your Own Neck
Treat Your Own Back by Robin
5 Stars for a time tested book with the following caveats. All back pain conditions are not
alike and each condition has a unique solution. Therefore, the optimal use of this book is in
conjunction with an assessment by a healthcare practitioner, such a physical therapist. This
will avoid its inappropriate use and ensure that the McKenzie exercises will be beneficial.
When used appropriately, it can be an extremely helpful, simple guide to centralize low back
and leg pain (sciatica) with gentle movements. Once you are over your acute symptoms, McKenzie
gives you some additional movements to assure you regain your full motion which will help
prevent future episodes. He includes some basic body mechanics instructions to make you aware
of how you position yourself during your activities to avoid aggravating to your back symptoms.
He also shows you how to use a lumbar roll to make sitting and lying more comfortable.
Strengthening exercises are beyond the scope of this book. Instead it is more concerned with
immediate symptom reduction and protection thru body mechanics and positioning. So, for
complete, long term management you may want additional instruction in an appropriate
progression of strengthening exercises for your back.
To help you decide if this book is right for you, know the cause of your back condition. The extension
portion of the exercise will not help and may even hurt people with spondylolesthesis, spinal stenosis, or a
fully herniated or ruptured disc, for example, and can help a disc that is bulging, but not herniated. Before
trying these exercises, check with your healthcare provider to make sure these exercises are appropriate for
Locate a McKenzie Provider.
If you are ready to get back in shape and haven't already signed in for our
Free How To Get In Shape "Get Started" guide, sign in