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Bernie Tesmer CPT



Scientists at the University of Delaware say that even though salt intake may not affect your blood pressure eating too much may damage your blood vessels, heart, kidneys, and brain.  USDA  recommends adults not consume more than 2,300 mg of sodium per day


Weighted Crunch 

Sit on floor with knees bent and feet flat on floor.  Perform the crunch while holding a weight plate tight across your chest.  Now raise your head and shoulders while you bring your rib cage toward your pelvis.  Pause then slowly return to starting position.



A new study by a leading naturopathic doctor says the leading cause of hypertension is a magnesium deficiency.  Arteries have a muscle around them which carries blood away from the heart.  If you don’t have enough magnesium the muscle can contract but can’t relax and as a result they remain constricted.  Eat avocados, bananas, and leafy greens for magnesium. 


Calf Exercise 

Perform a famer’s walk while walking on your toes.  This will work your calves and also improve your cardio fitness.  Choose the heaviest dumbbells that will allow you to walk for 60 seconds.  Hold dumbbells at your sides at arm’s length and raise your heels and walk forward or in a circle for 60 seconds.

Back Pain

Treatment usually starts non-surgical with physical therapy, stretching, yoga, weight loss, or anti-inflammatory drugs.  Physical therapy includes exercises to strengthen core and back muscles along with improving mobility. 

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