 Whew...tough
times fitness
friends! What can
we learn from the
economic downturn
and world issues
today? There is a
lot of talk about
"leaning" out.
Usually this means
leaner bodies to
me--but now also
lean budgets and
expenses. America
can greatly benefit
from getting
leaner! This can
be a good thing!
Kids as young as
eight now on the
chopping block for
cholesterol
drugs--some LEAN
would go a long way
people! Face it, we
have more "stuff"
than ever--including
mental depression!
Let's get back to
basics in fitness
and beyond. I've
heard reports of
people losing weight
because they are
eating at home more
and spending money
on real food instead
of junk food--a
hidden blessing for
us! USA Today ran a
story last week on a
lady that lost 43
pounds by eating
healthier to save
money--now she can
really save by not
getting diseases
related to obesity!
If you lose weight,
you are being more
green because it's
more fuel
efficient...or
stated in The Lean
Berets fashion,
"Save Gas--Lose
Ass!" People eating
at home, spending
more time with their
families, losing
weight from better
food, leaving the
car parked and
walking or riding
bikes more...these
can be at least part
of what America
needs to
rebuild...let's be
thankful...and of
course, while
leaner, we'll also
GET MOVING!
On a sad note, two
of my own Atlanta
neighbors died last
month from heart
failure--both in
their fifties with
families left
behind. There are
shots being fired
over our bow from
Tim Russert to our
own family, friends,
and neighbors.
The time is NOW.
It is time for major
change fellow
Americans.
Let's "role" and
make this happen!!!
In the solemn words
of MLK, do NOT be
silent about the
things that
matter--like our
HEALTH!
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|
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The Lean Berets
Avengers of
Health!
 Reporting
for Duty Summer 2008...BE
READY!
Kevin Rail and Ron
Jones--True
Avengers of Health
and Fitness Freedom
Fighters! The Hard Rock
of Healthcare!
We're getting closer
to the our beach
landing! Website is
being
finished--there is
only a simple
placeholder there
for now. Shirts
will be printed and
available on our
website soon. We
begin Podcast demos
in August, and our
other sites are
on-line now. Get
ready for our
"Firing
Squad"
video junk
food reviews...we
ARE pulling the
trigger before it
kills you! We still
have some tweaking
to do to customize
our sites, but feel
free to bookmark
sites below and sign
up as friends or
subscribe to posts.
We also have photo
sharing and other
sites we'll post on
the official website
later this summer.
We need some
myspace
fitness
friends to join
the LEAN Revolution,
so sign up, and
let's get on the
hard rockin' side of
health
NOW!
See y'all on the
front!
Give us Freedom
through FITNESS, or
give us death!
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|
Today's News:
"Inner City Fresh
Food, Antibiotic
Warning, Sunscreen
Alerts, &
Cholesterol Drugs
for Young Children!"
 Tesco,
a UK Company, is
building small grocery
stores in American inner
city areas. The
worst health statistics
come from the most poor,
and many times these
come from inner city
areas where the only,
dare I say "food", is
fast food outlets and
liquor or convenience
stores. In South
Central Los Angeles,
politicians are
maneuvering to ban
construction of more
fast food restaurants
because they know it's
killing their
communities with soaring
obesity and diabetes.
It is socially
responsible to make
efforts to provide
healthy foods to the
people that need it the
most--the poor. Don't
live in a impoverished
neighborhood? It's
still your problem
because we are all
paying for it! Like
John Donne once said,
"No man is an island
unto himself."
Beyond just building the
stores and stocking the
shelves with healthy
food, the communities
need to do their part
and provide EDUCATION to
the community on why
they need to eat better
and training on how to
cook real food. Eating
healthy is not expensive
or complex--getting
diseases from eating
crap is expensive and
complex for our society
to cope with whether
it's our poor or middle
class.
On July 8th 2008,
the FDA issued a
"black box warning"
alert on the
Levaquin antibiotic
medication along
with other
fluoroquinolone
drugs like
Cipro, Avelox,
Noroxin and Floxin.
This commonly
prescribed
antibiotic and
others in its class
can have devastating
effects producing
significant tendon
rupture and other
complications. One
of my own
clients had a
healthy teen son
last year active
in sports. After
taking Levaquin
following sinus
surgery, his life
dramatically
changed--for the
worst. I asked my
client to document
these events for my
newsletter.
Read a parent's
view "Our Son's
Levaquin Story"
before you take
another drug in this
group!
The
Environmental
Working Group
just got
national
attention for
its excellent
review
of sunscreens.
Bad news--many
of them are BOGUS!
They have a
great one-page
handout
summarizing the
Top 10
Sunscreens with
helpful tips.
They also have a
great database
with 1,000
sunscreens
reviewed and
more technical
info than you'll
probably ever
need.
Additionally,
the American
Council on
Exercise has a
great one-page
handout on
sunscreen.
Between these
two pages and
ten minutes of
reading, you can
greatly improve
your sun
safety! If
nothing else,
just print off
the handouts and
buy one of the
Top 10! Here
are the links:
Children &
Cholesterol
Drugs?!!!
Just when I thought
I've heard it
all--U.S. News &
World Report cited,
"a leading group of
pediatricians is
recommending that
kids as young as 8
years old be given
cholesterol-lowering
drugs in hopes of
preventing heart
problems later in
life."
Whoa! What
about feeding our
kids healthy foods
and creating
environments for
them to be
physically active
so they don't
need the drugs in
the first place?!
Ever wonder why
doctors don't do
more to "prescribe
exercise" as a cure
for lifestyle
diseases? Most of
the doctors I've
known don't eat well
and exercise
themselves! If they
start, maybe their
patients will
follow! Screening
for high cholesterol
is being recommended
by age 1-2. The
sooner the better on
the screening.
True--we have a
MAJOR problem with
kids, obesity,
cholesterol, and
developing heart
disease. True--we
MUST do something
about it NOW and not
later. But are
drugs really the
answer for what the
above article cited
as
"potentially
millions of
children" currently
qualified to start
taking these drugs?
If we buy into
serious medications
for children under
eight because we
(the adults) are
killing them with
food, then it is
truly the beginning
of end for us! We
owe our kids
something
better--nutritious
food, physically
active lifestyles,
and a chance to live
healthy lives! Our
pediatrician is
always amazed at the
blood tests for our
four-year old
twins. She asked,
"What are you
feeding them?" My
wife replied,
"Real food and not
McDonald's!"
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Gut Check!
"Liquid Liabilities"
 This
month's Gut
Check! by Kevin Rail
is on the liquid calorie
rip offs, or should I
say, "add ons" with many
of today's sport
drinks. Most people
will never need a sport
drink. Why? Because
they don't exercise long
enough, hard enough, or
ever exercise outside an
air conditioned
building!
Get the
"pure pour" on
liquids and sport drinks
from my fellow Lean
Beret Kevin Rail.
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Fit-4-Life Kids:
"Slipped
Capital Femoral
Epiphysis"
 This
is one that will slip
under the radar screen
for most of us, but I
was recently made aware
of this problem by a
concerned parent.
Slipped Capital Femoral
Epiphysis is a
special condition most
often found in OBESE
children where the top
of the femur joint
(thigh bone) partially
slips off. The young
developing joint is not
capable of holding so
much weight. The area
of the sensitive growth
plate is compromised
allowing for the
slippage. This
condition is VERY
serious--if not treated,
circulation and
continued growth of the
joint can be
compromised. It can
require surgery, screws
inserted into the femur,
etc. SCFE does not
always occur in obese
children, but according
to American Family
Physician,
"Slipped capital femoral
epiphysis almost always
occurs in obese children
or adolescents. It
occurs slightly more
frequently in males than
in females (60 percent
versus 40 percent), and
in blacks and Polynesian
people."
Yes there are genetic
challenges with some
populations as indicated
in the sources
below--I'm not denying
that, but once again,
our kids are literally
"buckling" from obesity
in America. Most of
child obesity is caused
by adults themselves.
Joint failure,
cholesterol medications,
gastric bypass
surgeries--and all for
children before they
ever leave grade
school! What kind of a
future is this for
them? "Role" up your
sleeves fitness friends
because it's time to get
to WORK and solve these
problems pronto!
Here are two
professional resources
for learning more on
Slipped Capital Femoral
Epiphysis:
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Fat Attack:
"Starbuck's
Frappuccino"
I did some math on the
Starbuck's "medium" 16
oz. Frappuccino.
Considering that many
people get the same kind
of coffee each day of
the work week, this one
coffee per day will give
you 112,800 calories per
year.
Not a big deal?
You might want to see
below. Factoring that
most average adults in
reasonable shape can
only burn about 600
calories per hour in a
"hard" workout, this is
what it will take to
burn off the
Frappuccino!
Coffee Calories:
- Total
Calories=470 (1 med.
Frap blended-whip
per work day)
- Fat Calories=140
- Fat Grams=16
- Cholesterol=65
mg
470x5=2350 calories (one
week)
2350x4=9400 calories
(one month)
9400x12=112,800 calories
(one year)
Exercising Off Calories!
600 *(average calories
per hour burned in
"hard" adult workout
with good fitness level
ability)
112,800÷600=188 hours
(exercise required to
burn off a year's worth
of Frappuccino)
188÷12=15.7 hours
(exercise per month)
15.7÷4=3.9 hours
(exercise per week)
3.9÷5=.8 hours (exercise
per work day)
Think of it this way--it
will take you MUCH
longer to burn off the
coffee than it takes you
to drink it! *AND--most
Americans are not in
good enough shape to
burn 600 calories per
hour and many have the
"large" coffee and not
the medium! Reality?
Many are drinking
significant calories per
day and doing absolutely
no exercise to get them
off; hence, I must leave
you with a quote today
which will apply to most
of the general
population...
"A moment on the lips,
forever on the hips!"
--Jack LaLanne
In comparison,
16 oz. of plain coffee
brewed from grounds with
tap water only has 2
calories, 0.05 grams of
fat, and 0 cholesterol...or
you can enjoy the
Frappuccino...see you in
the gym! :o)
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Nutrition Nibble:
"Pesticides in
Produce--The Best &
Worst"
If you're like me,
you're really confused
about pesticides in food
and the pros and cons of
organics. The
Environmental Working
Group has
published a great
one-page shopping guide
that highlights the most
contaminated and least
contaminated produce.
There is a small
clip-and-save section on
this handout you can
keep in wallet or purse
so you have it when
shopping. It's easy to
use. There are 12 safe
types of produce to buy
from regular farmers and
12 unsafe types of
produce that need to be
purchased organic only.
View the Pesticides in
Produce Shopping Guide
here.
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Mental Skills
Training: "Mirrors"
 If
you're a trainer or
a person working
with someone
overweight or obese,
here's a good
exercise psychology
tip for you related
to mirrors used in
gym settings. While
mirrors can be great
tools for checking
your lifting and
movement form, the
"self-presentational"
setting that mirrors
create can
demotivate people to
exercise. Covering
mirrors for
exercisers that have
body image issues
can reduce
anxiety--or turning
them away from the
mirrors if covering
is not possible.
I've watched many
obese clients over
the years turn
themselves away from
mirrors or go into a
different room that
does not have a
mirror present. So,
mirrors can be great
tools, but not for
everyone. Don't
force the mirrors.
Look for body
language signs from
your client or
friend and pay
attention to other
cues so you can make
the most positive
experience possible
out of fitness.
For more on Mental
Skills Training and
Sport/Exercise
Psychology, see my
workbook and
workshop options.
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Amazing Body
Fact! "Knee"
Knees are the largest
joints in your body.
The knee is a "hinge"
joint which works
optimally in a straight
line--or linear plane of
motion. Many "knee"
problems are not because
of the knee itself but
because of problems
higher up in the kinetic
chain of movement--many
times the hips. If you
have weak hip
stabilizers, your knees
will not track
properly. Knees are not
happy when out of
position! Knees are
hinge joints which do
not rotate like hips and
shoulders. If your knee
is pointing to the side
while you are trying to
walk forward--expect
problems on the inside
of your knees
eventually.
Take care of this
amazing joint called the
knee by having
functional hip mobility
and good hip
stabilization.
There are increasing
knee replacement
surgeries today because
of obesity and poor hip
function.
Put your knees in the
right position and use
them properly, and
they'll have a hundred
year warranty!
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Wellness @ Work:
"To Gym or Not to
Gym"
If you read the research
on corporate wellness
regarding building
on-site fitness
facilities and gyms,
they basically say to
outsource unless you
have about 1,000
employees on site.
I disagree. I
believe in bringing the
fitness to the people.
Make fitness as easy as
possible to participate
in, and you'll have
participation increases
with exercise. Make
someone drive to the
gym, pay a gym fee, then
wait in line in what can
possibly be an
uncomfortable social
environment for
them--and most simply
won't do it. As a
company, you don't need
tens of thousands of
dollars in gym equipment
to significantly reduce
injuries and increase
participation. For my
corporate clients, I
recommend spending about
$1500 per site on simple
dumbbells, tubing,
balls, and a few other
items. These are my
basic "tools" plus body
weight to get things
rolling. Once
participation warrants,
then move forward with
larger operations and
investments. Larger
gyms with more equipment
are great as long as
people are using them
effectively on a regular
basis.
Next in line of priority
once you have some basic
equipment is hiring
someone qualified
capable of teaching your
employees how to use
it! It's a good idea to
have someone "on site"
too. Remote phone and
e-mail coaching have
been proven
effective--but both are
not replacements for
real "face time" and the
relationships that
emerge from working
hands on with someone.
Case in point--I know of
more than one company
that has invested tens
of thousands on
equipment but provided
no professional
assistance--they wasted
their money for the most
part. Only the "fitness
people" were using the
gym because they were
the only ones that knew
how to use the
equipment. The people
that really needed to
use the equipment
(medium and high risk)
were not using it
because they didn't know
what to do!
If you think having a
pro trainer or coach on
site that is not an
employee is creating a
liability risk for your
company--think again.
If you want to set your
company up for a
lawsuit, provide a lot
of equipment with NO
instruction and no
safety training where
employees can easily
hurt themselves--then
you'll really have a
problem!
Convinced? Great! Now
what? Find a pro. Joe
Trainer down the street
is not what I'm talking
about. Get a certified
pro from an organization
like ACSM, NASM, or
NSCA. Make sure they
have at least a
bachelor's degree
or higher and
proper liability
insurance. At the
higher end, you'll also
need a trainer that has
a coaching psychology
background for optimal
behavior change
assistance with
employees. The
Wellcoaches Corporation
provides quality
training for educated
professionals that want
to take fitness AND
psychology into the
workplace.
Get your basics--simple
equipment and a
qualified fitness and
health
professional--then watch
your company rock and
roll as you SAVE money
on healthcare and
DECREASE injuries at the
workplace. Here are
some helpful links to
explore or you can
contact me for more
info:
"Think
Root Cause. Act
Prevention." --Ron Jones
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ECO Health:
"Solar-Powered
Mosquito Annoyer"
 West
Nile Virus? Fear Not!
I received a
"Mosquito Annoyer"
a few months ago as a
gift. It's a small
electronic device that
repels mosquitos without
chemicals. It's made by
the William Joseph
fishing supply company.
I laughed! It will
never work! I brought
it home to Atlanta for
the true test of
mosquito fitness. Here
in Atlanta, if I'm
standing still after
4:00 PM, I'm going to be
eaten alive! Much to my
surprise, the product
did what it said it
would do--eliminate most
of the bites. I can now
go outside for a BBQ or
yard work and only get a
bite (if any) instead of
dozens or being forced
to cover myself with
toxic chemical
repellents. I've also
used it hiking in the
Eastern Sierras of
California with the same
positive results.
Here's how it works.
Apparently, the only
mosquitos that actually
bite you are pregnant
females. The Annoyer
emits a high pitch sound
that mimics the "male"
mosquito. The Annoyer
sounds like tinnitis if
you're inside where it's
quiet, but outside with
other noises, you can
barely notice it.
Because the female is
already pregnant, she
flies away from you and
your annoyer (the male
mosquito).
Fascinating! My whole
family has one now--and
we all agree the Annoyer
is the real deal!
The Annoyer is VERY
green because instead of
using toxic DEET-based
repellent, you use sound
frequency. The Annoyer
is even solar powered.
Set it in the sun for a
full charge, and it's
good to go for six
hours! It's very light
and smaller than a
matchbook.
We get ours at LL Bean.
Check out the Annoyer
"Buzz" or purchase here!
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Cool Tools: "Footlog
for Plantar
Fasciitis"
Plantar Fasciitis
can be a truly
aggravating and PAINFUL
foot condition. I've
had a number of clients
develop this condition
along with myself, and
like many medical
problems, it's hard to
find a wholistic fix
without drugs and
surgery with
conventional
approaches. Of all the
methods I've tried
myself and with clients
for
plantar fasciitis,
the Footlog
has been the best tool
for the most people.
This simple tool only
costs about $25. I've
seen people go from
chronic pain and
dysfunction to walking
normally without
significant pain in a
matter of a couple of
weeks with the Footlog.
Read about my own
plantar fasciitis
journey and more about
the Footlog at my
Plantar Fasciitis Web
Section.
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WELLaware:
"BS Billboard of the
Month"
Yet another BS
Billboard! This one
label's McDonald's new
Cinnamon Melts as
"gooey good."
Oh really?! At only 4
ounces (about two
American bites) it will
net you 470 calories and
170 fat calories.
Still lovin' it?
See Full Billboard and
Nutritional FACTS
instead of the hype
here--gooey good my fit
arse! |
|
Rock Report!
"Pandora.Com"
I've been using the
coolest website for a
few years now called
Pandora. It's a free
web music database that
is much more reliable
than listening to iTunes
Internet radio or any
other Internet radio
options I've tried.
With only an e-mail and
password requirement,
you can quickly log in
and start listening to
music by specific
preference or genre.
Enjoy ZZ Top? Create a
ZZ Top station which
will play ZZ Top and
numerous other bands
with similar musical
style. You can pick
broader categories like
alternative country,
jazz, classic rock, hair
bands, etc. It has
never failed to be
consistent and
reliable. Use it on any
computer from any
location--all you need
is your e-mail and
password! Sound quality
is great for Internet
radio too--and no
glitches or cutting out
like iTunes web radio!
Get your groove on now
at
www.pandora.com.
Remember, music is good
for your health!
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Review: Dr. Chen
& Kettlebells Los
Angeles
I just Just did a great
workout with kettlebell
guru Dr. Cheng and his
Kettlebells Los Angeles
comrades down in Santa
Monica. His group meets
every Sunday morning at
7:00 AM sharp. If you
want to work with a real
KB pro and a great group
dedicated to moving well
and injury free with
KBs, check out the
Sunday @ 7 group for
sure! I've been working
hard to get better and
better with my
technique. Dr. Cheng was
able to make numerous
points with me. Here
were the points of KB
light for me on Sunday:
Drive my heels more
as I bring the KB up--a
good cue is to just
lift "the toes"
which then makes it
impossible to lift
the heels!
Engage lats more.
I'm straining my
neck too much. I
commented that I
need to relax my
neck to which Dr.
Cheng quickly
replied, "NO! You
need to engage your
lats!" Point well
taken. At which time
he took the group to
the pull up bars for
the Pavel style
"lat" pull ups with
locked elbows just
to drive in this
point!
I need to keep my
shoulder more packed
as I finish my
snatch. I'm
thinking of this
more and more but
it's hard to master.
The lat pull ups
above will help with
this.
I was letting my
front ABS get a
little too soft
which allowed my
hips to finish too
forward with my
snatch and swings.
Keeping the front
ABS really tight
enables a much
better vertical line
all the way through
the body.
This might be the
best point and
definitely the most
funny--but totally
true--keep
your ass so tight as
you pop it during
your KB exercises
that if someone
threw a brick at
your ass--the brick
would shatter!
How's that
for redefining a
buns of STEEL
workout Comrades!
Some of Dr. Cheng's
people are getting ready
to take their RKC
certification, so this
makes it a great place
for me to hang out more
because there are people
in the group with
"instructor focus" who
don't mind helping
others as well. Great
experience man! If
you're in SoCal and
interested in
kettlebells, you should
look up Dr. Cheng! Class
fee is $20--a nominal
fee for this quality of
Comrades! Here's how to
find him:
And you can check out a
video of me doing some
24kg snatches while he
worked with me on form
corrections--thanks Dr.
Cheng!
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Fitness Safety:
Firefly Supernova
LED Strobes
I've had two friends
killed by auto drivers
while riding their
bicycles--and others
injured. I've nearly
been hit by a car dozens
of times. I take
fitness and safety VERY
seriously, so take note!
I've got over a decade
of flashing lights for
cycling and running.
Each year they get
better, smaller, and
brighter with more
efficient battery
conservation. The
brightest and smallest
light I have is also my
new favorite--the
Firefly Supernova
available at
RoadID.Com. This light
is only the size of a
quarter but is
incredibly bright. The
clip design allows it to
mount on a bicycle brake
cable as well as shorts
or jacket, and its so
compact, you won't even
know it's there! The
Supernova lasts 250
hours on one battery and
has a flashing and solid
light mode. For only
$12.99, you can
rock and roll all
night...and be much
safer while riding,
running, and walking.
It's available in four
different colors too.
Light it up with the
Firefly Supernova here!
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Hydration Safety
for Kids-Beat the
Heat!
Summer is here! Our kids
are in the pool,
families are off to the
lake, and kids are
outside playing hard-in
the heat. Keeping kids
hydrated with plenty of
fluids (sodas don't
count!) is critical not
only to sport
performance--but also
for health to eliminate
serious heat exhaustion,
heat stroke--or even
death. Some latest
research shows that
about 2/3s of kids are
significantly dehydrated
before sport practice
and that during a
typical 4-6 hour
practice session those
kids NEVER regain normal
hydration even though
fluids were available.
The key? Drink before,
during, and after events
and practices!
Hydration is very
critical with children
for a number of reasons.
Children produce more
heat per pound than
adults. Even
though kids have more
heat to get rid of per
pound, they don't have
the capacity to sweat as
much making it more
difficult to rid
themselves of heat and
excessive core
temperature.
Kids have a real
cooling disadvantage
which is even more
reason to make
absolutely sure they
stay hydrated during
summer activities. Kids
also do not have the
behavioral or
psychological drive like
adults to stop and
drink-adults must make
sure they STOP and drink
on schedule.
Surprisingly, even
though kids have a
decreased capacity to
sweat, children can
still lose up to a quart
of sweat in a two hour
period on a hot day
putting them in serious
danger if they don't
replace these fluid
volumes!
More valuable info can
be viewed at link below:
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On the Road with
Coach RJ...
On the West Coast, I'll
be presenting my Mental
Skills Training Workshop
for the Pasadena
Triathlon Club on July
27, and I'm
shooting for a Intro to
Kettlebell Workshop in
Central California
sometime in August for
interested community
members. If you need
more info, let me know.
Hope to see y'all on the
summer fitness trail!
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Next
Month...August.08!
 Lean
Beret Rail is covering
"Energy Drinks." My
view?
Energy doesn't come in a
can unless there is a
kettlebell inside!
More from Rail on this
important topic and
more...something seems
to erupt in health and
fitness nearly
everyday! Never a dull
moment!
Health--it's
ALL good. Keep moving
America...we need it
more than ever. |
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Please pass along my
Coach RJ
Health e-News
to people interested
in
High-Performance
Health.
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In Life-Long
Health--ALWAYS!
Ron Jones,
MS-LLC
Corporate
Wellcoach
Atlanta-Los Angeles
Get Fit.
Be Strong.
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Fast
Fitness!
T-Stability
Push Up
This
is one of my all time
favorite push ups and one of
the best functionally that
you can do! It combines the
best of the Military with a
great shoulder stretch,
shoulder stabilization, and
core stabilization
challenge.
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Avengers of Health! |
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Be Strong.