Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the wrist extension.

MUSCLES TARGETED: extensor carpi radialis, extensor carpi ulnaris

STARTING POSITION

Sit on the edge of a bench. Grasp the bar with a closed pronated grip at a width of roughly 8 to 12 inches. Position the feet and legs parallel to each other with the toes pointing straight ahead. Lean forward placing the forearms and elbows on the thighs. Move the wrists forward until they extend just beyond the patellae. Allow the wrists to flex towards the floor.

UPWARD MOVEMENT

Raise the bar by extending the wrists. Extend the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists to slowly flex back to the starting position. Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Personal responsibility is now the pro-active way to stay healthy. Instead of waiting to get sick and then hoping that the doctor can fix it is the way of yesterday. If this is what you are doing - then it’s just a matter of time before one sickness or another will find its way to you.

Disease is unnecessary. We know this now, and now we must use that knowledge to our benefit.

No more should we leave our health care as remedial; we wait until a problem crops up, then try to remedy it. We know through experience this is not an effective way to deal with illness. It is time to make checking your pH as routine as checking your weight or credit card balance. By monitoring your pH you get an inside look at your health. When you understand what the pH levels should be we can use this test to determine the state of potential health or health problems and correct them through diet and lifestyle changes. We can take our health into our own hands.

By being aware of the pH balance in our system we can be alerted to potential problems before a disease sets in. Diagnosing and curing disease are reactive; whereas monitoring is proactive. The objective of pH monitoring is to find out if your diet and lifestyle are giving your body a fighting chance to be healthy. You do this by monitoring your pH levels using a pH test kit.

pH is the value given to indicate the acidity or alkalinity of a substance. The values run from 0 to 14. A reading of 0 indicates strong, complete acidity, 7 is the neutral, and 14 is complete alkalinity.

Maintaining the pH of your bodily fluids is the key. If the pH of your blood falls much below 7.35 or raises much above 7.45 for more than a few hours, you can’t survive. These levels are mostly maintained for us without thinking much about it. But, if you are willing to think about it and monitor it you can keep your system in a more alkaline state as opposed to acid and be much, much healthier.

By monitoring your pH levels you can get an indication, a pretty good one, of how well you body is surviving your life style, the foods you eat and other stresses. When the pH levels in your body are good, more alkaline than acid, then your body is also good and working like the finely tuned system that it is; and has a good chance of remaining that way. When your body is at less than its pH best, it’s more like an engine in desperate need of a tune up or overhaul. And just like your car, better to do the maintenance than the rebuild.

Urine pH testing shows the effect your diet is having on your body. Most fruits, vegetables, and legumes are alkaline and pose no threat to the body. High protein foods such as meat, poultry, fish, grains, and nuts, are somewhat different. The usable parts are absorbed to help nourish the body, but a residue that can’t be used is left behind. This residue is acid, and referred to as acid ash. We could say it’s the physiological equivalent of toxic waste. This residue will eventually make its way through the kidneys or bowel and out of the body; but before it is eliminated, it must be neutralized - weakened, buffered. If it isn’t neutralized, it can compromise the delicate kidney tissue.

Later in this article we will show you one product that will replace some of the bicarbonates that we lose as we age, and as a result some of the ability to buffer and neutralize the acid ash waste.

These alkalizing minerals are the body’s main protection from to much acid. These minerals neutralize the system, but in the process of neutralizing the acid, the minerals are eliminated.

The minerals however are easily replaced. Replacements come from fruits and vegetables. OK, then, what if you don’t eat much fruits and vegetables? This is where it gets interesting.

If the minerals that were lost are not replaced, then substitute minerals are called on to do the job. But these are taken from the body such as, from our bones in the case of calcium, a very important neutralizing mineral. This is dangerous and can create problems like osteoporosis among other things. So, it is imperative that these minerals are replaced. Or our system goes into an acid state, and disease and old age follow.

The pH testing, alkaline and acidic conditions in the body are a large topic and a lot can be said. Many studies have been done and this is no longer a theory, it is fact. And now, some real practical things you can do to keep yourself healthy, alkaline and young.

In addition to diets there are products now that help put your system into an alkaline state; Disease can’t live in an alkaline environment, it needs an acidic system. So, by using these products and watching your diet you can create an alkaline system.

One of these amazing products is called Alkalife. These are drops you put in your water and it turns the water alkaline. Drink 5 8oz glasses with just 2 drops of Alkalife per 8oz glass and not only will you make alkaline water but you begin the process of Reverse Aging. You can learn more about this at www.drclarkuniversity.org or to go directly to the Reverse Aging and Alkalife page www.store.yahoo.com/drclarkuniversity/alkalife1.html This is a great way to drink the water you should be drinking and make your system more alkaline without having to spend money on very expensive machines that make alkaline water. You can also pick up a pH test kit from this same site.

For those of you who just don’t get the chance to drink that much water every day there is an answer for you too. Certainly drinking water is good and should be done. Make this your first choice. But, if you just can’t get the water down on a particular day you can use the Bicarb-balance. These little pills add bicarbonates to the system that help buffer and neutralize the acid, which we lose as we grow older. 2 of these pills per day with a meal will equal 10 drops of Alkalife in 5 8oz glasses of water.

The book Reverse aging, written by Sang Whang, its inventor, explains the theory and product in this very absorbing book. Also available at www.drclarkuniversty.org
In addition to this, this web site, www.drclarkuniversity.org or www.drhuldaclark.org will help you if you are already sick. Don’t let health pass you by because the powers that be are more interested in their bottom line than your health. The Cure For All Diseases is Dr. Hulda Clark’s 1st book, she has been curing cancer, HIV/AIDS and a host of other diseases. This book describes why we get ill and how to get well.

Acid and Alkaline Food Overview

Some Common Acid Ash Foods

Leave strong acid in your internal environment
Red meat, pork, lamb, poultry, fish, eggs, grains, lentils, dried peas, beans, dairy products including cheese and yogurt, processed, packaged and canned foods, breakfast cereal, and everything made out of flour including bread, crackers, bakery goods, and pasta. Fried food, refined salt, artificial colors and flavors, tobacco, white vinegar, coffee, soda, hard alcohol, beer, and most nuts. Chocolate, heated honey, blueberries, bottled fruit juices, cooked spinach, peeled white potatoes. Additionally, non-prescription and prescription drugs, chemicals and pesticides, stress, anger, worry, hatred, anxiety, and exhaustion are all acid-forming.

Some Common Alkaline Ash Foods

These foods help to control acid in your internal environment

Most fruits including avocados, tomatoes and citrus, most vegetables, goat milk products, fermented foods, almonds, brazil nuts, amaranth, millet, quinoa, buckwheat, lima beans, soy products, raw honey, maple syrup, stevia, molasses, mushrooms, and sweet potatoes. Apple cider vinegar, organic wine, sea vegetables, natural herbs and spices. Additionally, happiness, pleasure, fun, laughter, joy, peace, relaxation, and deep rest are all alkaline-forming.

Some Common Neutral Ash Foods

Leave an alkaline ash but have an acidifying effect on the body
Corn oil, corn syrup, olive oil, refined sugar, plums, prunes and cranberries.

By Michele Michaels
Research used for this article: Dr. Hulda Clark, Cure For All Advanced Cancers, and Natural Cures They Don’t Want You To Know About, by Kevin Trudeaux

Michele Michaels has been active in raising awareness for alternative and natural methods of curing and treating all manner of illnesses.

When we think about the benefits of being ensuring a good bill of health by keeping track of our daily intake of prescribed vitamins, minerals and as well as the other nutrients that are needed by your body in order to stay healthy. It is important to be conscious of the fact that deficiencies in the daily intake of vitamins and minerals can negatively affect not only your physical capabilities but your how your mind functions as well. Recent research has indicated that such deficiencies can even contribute to one of the most common mental illnesses of all, depression.

The Vitamin B complex is incredibly important to our mental well-being and functioning. Even relatively small deficiencies can have an adverse effect on a person’s mental health over time. While serious nutrient deficiencies can actually contribute to serious mental illnesses. As for the case of trying your best to avoid mental illnesses, it is highly important to make sure that your daily diet meets the recommended amount of the Vitamin B complex.

It is also interesting to note that those with alcohol problems - often used as a way to cope up with depression can actually worsen one’s situation, are often suffering from Vitamin B complex deficiencies. This is because alcohol actually destroys the Vitamin B in a person’s body.

A lack of thiamine can also lead to a lack of energy as well as to being sluggish all the time. When ignored and not taken care of immediately, it can actually lead to deep fatigue, anxiety, depression and even to having suicidal tendencies. It can also bring on insomnia, which can contribute to the worsening of each and every one of these symptoms. Serious deficiency in niacin has been clinically associated with various mental symptoms like cognitive slowness which concerns the processing of information, dementia, anxiety and psychosis. Vitamin B5 has been found to play a big role in the formation of hormones as well as other brain chemical processes that are related to a person’s mood. Nutritional deficiencies can lead to stress and certain types of depression. Vitamin B6 is essential to the production of serotonin and dopamine. If continuously ignored, the lack of Vitamin B12 can eventually lead to various mental disorders such as serious mood swings, mania, paranoia, dementia and even hallucinations.

Vitamin C is also important in the prevention or easing the state of depression that a person is in. It is important to note that many common medications, both over the counter and prescription drugs, can actually rob the body of Vitamin C, which is why a lot of doctors tend to add vitamin C supplements alongside their anti-depressant prescriptions.

Deficiencies in a number of minerals have been highly associated with depression and other mental disorders. Among these are magnesium, calcium, iron, zinc, potassium and manganese. They actually all combine in order to produce and release serotonin and other compounds that can have positive effects on a person’s mood and mental health.
Other symptoms of a poor mental health which are greatly associated with deficiencies in the essential minerals that a person needs, include paranoia, confusion, anxiety, depression, fatigue and tearfulness.

The brain is ruled by the chemical interactions that obviously take place within it. These chemicals have a delicate balance to maintain and nutrition definitely plays an integral role both in the formation of these essential chemicals and their proper maintenance. On every level of mental mood and functioning, it is absolutely necessary that we make sure to meet the recommended daily intake levels of vitamins, minerals as well as the other nutrients. Dietary supplements, when used according to recommended dosages, are a safe means of seeing to it that our minds are functioning properly and effectively..

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Charlene J. Nuble 2005. For up to date links and information about Vitamins, please go to: http://vitamins.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/

As a self-employed individual, you may find it difficult to fit in exercise on a daily basis. The self-employed usually work odd hours and sometimes very long hours which makes it difficult to fit in an hour or two for exercise. If you sit behind a desk all day, you are going for long periods of inactivity. You make time to fit in lunch and if you are super busy, lunch may mean fast-food or some other quick microwave dish with tons of fat and sodium. After lunch, you are back at your desk hardly burning any calories.

The good news is there are ways to fit in exercise and healthier eating. All it takes is some planning and follow through. Being self-employed may actually be more of an advantage to fit in fitness compared to the average worker who doesn’t have the flexibility to start and stop work. Here are a few tips to add fitness to your daily routine:

• Grocery Shopping - Do all of your shopping for your meals on the weekend. You can take the time to plan out your daily meals for breakfast, lunch, and dinner. This has two advantages. You’ll save money by not eating out everyday and you’ll make better food choices because you will minimize or completely do away with eating fast-food.
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• Gym Membership - If your budget allows, I highly suggest joining a local gym. There are tons of exercise machines to use which means you can vary your workouts from day to day. Plus, being self-employed means you can take advantage of the time and go during the less busier times of the day.
• Take Exercise Breaks - This doesn’t mean you have to go run for 2 miles (unless you really want to!) but you can take the time to do some stretching, pop in an exercise video, or follow an exercise program on television. Taking an exercise break may actually boost your energy level and give you that burst of energy you need to finish out your work day.

Of course, always consult with your physician before starting any exercise regimen. When you fit exercise into your daily routine, you’ll find yourself more productive, less stressed, and more energized. Try exercising a little bit everyday and soon fitness will be a part of your lifestyle.

Eartha Haines is the author of Self Employed Blog which is a blog dedicated to ideas, tips, and products which promote the self-employed lifestyle. Visit http://www.selfemployedblog.com to learn more.

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