Ayurveda and Obesity

A young boy to his humongous after sitting for his breakfast… …

Mummy….. i want only 2 iddlis… that’ s enough…

His grandmother who was sitting nearby him on the table….. started saying… …

Oh… ho…. Geeta… how much times I have told you to feed him with 6 or 7 iddlis….. that time you did not listen to me…. now see… what he says….

Geeta: Sanjay….. my dear boy…. don’ t you want to grow big and strong….. like your daddy….. if you want to grow big, you should eat more… … observe your daddy ….. how he is…..! How much food he eats….. how strong he is….. with a big body… ….

Thie is a typical breakfast scene from a family in the city….

Thousands of families are flummoxed in the style the boy was made….. do you know what will be the outcome of this? He will become like his daddy… ….

Is this the real strength that we want? Is this the real health that we should focu… ….?

Its time for us to study the direction. Should we be made to eat more than what we need? Should we grow big like…. Sanjay’ s Daddy… …?.... or should we stay like Sanjay?

Well the time has not climactically run out….. We have enough time to think how our children should be.

So Think…. Its always better to stay slim like Sanjay quite than growing fat like his dad… … in the name of health…..

Ayurveda advises that staying slim is always gifted that being fat… …

WHAT IS OBESITY?

Food is the substance that we wish to give us energy and essential components to build up the body tissues and maintain its usual functions. It should only be taken in sum according to our requirement. When this intake gets more than output in the form of physical work, needless energy is stored in body in the form of fats for further use in transaction like fasting or fever etc….. when this fats gets awfully higher, they get deposited in varoius parts of body mainly stomach, thighs, buttocks, chest etc, leading to enlargement of these areas. This is called obesity.

Ayurveda defines plump as a person in whom his chest, belly, thighs etc shake when he jumps or runs or does some physical activity… …

Obesity is a physical, mental and emotional disorder….

CAUSES FOR OBESITY OR STHOULYATA

• Eating more than what is needed – People eat till their stomach have not even a space for air. Eating more calorie foods than what is required daily will cause deposition of fats, inasmuch as makes a person rotund.

• Dearth of physical exercise – this is one of the important things that we miss today. Initially people used to wake up early and do a long tramp or run for a few miles. Now people get up only tardy and they do not have time to do their exercise. Children initially used to play at lot a expound and home. Now they sit in front of computer games instead.

• Technological innovations / Work nature – People now have more of sedentary jobs than physical work jobs. As technology is more and more advanced, the work that people have to do decreases. People now don’ t work in farms or yards.

• Laziness – Keeping servants in the house for house occupation work tolerably than doing it themselves. This leads to non - utilization of energy, then causing obesity.

• Long work schedules - Long hours of sitting in front of a computer or sitting and writing a diary without any other physical action.

• Planed munching of food stuffs wherever you go. – Wherever you go, you have readymade foods and it’ s a time - pass for people to munch something. These foods are having higher calorie. They increase the fats.

• Inauguration behind healthy foods and going behind fast foods – People now exalt packed foods like loot or vegetable rolls or burgers fairly than vegetable salads or fruit salads, due to their easy availability and easy transportability and longer shelf life and of course, palatability.

• Food advertising – Increased advertising of packed fast foods in numerous major cause. Fried items are being packed with different artificial sweeteners are marketed. It is the children, teenagers and youth who fall into such mishaps.

• Increased cost of healthy products – cost of the fruits and vegetables is increasing very high day by day. Today you will only get 1 Kg of Onion for Rs. 50rs while u’ ll get ½ a Kg of fried salary for Rs 20.

• Marketing of slimming products – Many Slimming products which are available in market are misguiding the public. Reduction of weight without any exercise and food intake as you pleasure is what they claim. People go behind such ads and get more health problems.

• Hereditary – there is a family intimacy for obesity. If your parents are obese, you are likely to get portly.

• Minor weight gain – due to diseases like hypothyroidism, Polycystic Ovarian Syndrome etc

• Emotional factors – some people eat more when they are having emotional disturbances like grief, anger etc.

• Sleeping in the day time – Ayurveda says that sleeping in day time is a inducement for obesity.

• Smoking – smoking increases obesity

• Side effects of certain drugs - Many different drugs - - including contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs - - can cause weight gain. Use of these drugs is on the upswing.

• Pollution

• Air conditioning - More energy is burnt out if the surrounding temperature is either too hot or cold.

• Pregnancy – increases obesity, but after delivery she will come back to her regular figure in most of the cases.

WHAT ARE THE SIGNS OF OBESITY?

• Belly starts bulging out and accordingly the dress will be tight

• Chest starts sagging.

• Increase in weight on a scale.

• BMI ( Body Mass Inventory ) increases – is calculated from weight in kg / height in meter2.

BMI

18. 5– 24. 9 Normal weight

25. 0– 29. 9 Rotund

30. 0– 39. 9 Overweight

40. 0 and over Extreme obesity

• Looses Stamina to do physical work.

• Feels careless and more sleepy

WHY IS TREATMENT NECESSARY IN Fat?

If rotund, in ulterior, there is a higher chance of getting…..

• Metabolic Syndrome or Syndrome Smooch – Star shaped intestines or abdominal obesity, high triglyceride level, lower HDL levels, Higher Fasting Blood Sugar.

• Heart problems – increased weight – results in increased cholesterol in blood – causes formation of clots in blood vessels to heart – leads to chest pain – ends in heart attack.

• High Blood Pressure.

• Stroke – Formation of clots in the brain – leading to paralysis

• Type 2 Diabetes

• Osteoarthritis – increase in weight – causes more pressure on joints – leading to enervating away of joint

• Menstrual asymmetry and infertility complaints

• Cancers – especially in colon, breast, endometrial and graze bladder

• Skin stones

TREATMENT or WEIGHT REDUCTION PLAN

Ayurveda says that it is very tough to cure an rotund person.

So it is a time consuming process. All of a snappy wonders will not be achieved by any medication or treatment.

4 Plans of treatment:

๏ƒผ Food and drink Plan

๏ƒผ Exercise Plan

๏ƒผ Medicine and Treatment plan

๏ƒผ Mental Stress Reduction Plan

Goals in general:

๏ƒผ Designate a few months to lose the weight by setting short term and meaningful goals. You can lose an average of 2 - 3 kilos a month.

๏ƒผ Make slow and steady changes in your dietary habits. Do not reduce your food intake totally. Go after high calorie and fattening foods with healthy and low - cal alternatives.

๏ƒผ Prepare yourself mentally that losing weight is a slow and steady process that would need a lot of patience from your side.

A ) Food and Drink Plan

Food and drink Plan has an impending role in obesity treatment. Food and Drink Plan has 3 aspects: - Qualitative, Quantitative and Time.

Qualitative Plan refers to the nutritional proportion that we eat. Eat more of vegetables and fruits that contain fibre, minerals and vitamins and reduce carbohydrate and fat containing foods. Eat more of fibre containing foods like fund and oats. Bear Barley and Wheat more in your food.

Quantitative plan refers to the amount of food we eat. Reduce the amount of food gradually. Do not start do severe fasting. Eat only upto ½ of your stomach, authorization rest ¼ rth to water and ¼ rth free. Do not over fill the stomach. Drink at primordial 2 - 3 glasses before you eat food so that amount you eat will be less and wherefore helps in weight reduction.

Time plan is following the correct time for having the food. Food timings should be correct and properly maintained. The time difference 2 meals should be 4 hours. That is intermediate heavy foods should be avoided like some fried snacks at 11. 00 am and 4. 00 pm. If at all perception hungry at this time, have some fruit salads or vegetable salads or fruit juice or Oats that are with Low Calories.

B ) Exercise Plan

Exercise is the next imperative plan. Ayurveda focuses and says that exercise is the key point to reduce the obesity. Daily boreal mobile or jogging for a few miles will reduce the unneeded weight. Sports activities are idealistic. Ayurveda advises athletics, swimming, wrestling, martial arts etc that pack good value of energy utilization. This should be done till the person starts breathing through his orifice. Never till he gets surfeited. Practice for a short interval initially and gradually build up the time for exercise.

C ) Medicine Plan

Medicine Plan is the next thrust method. This is advised to hoi polloi whose BMI is greater than 25. Medicines own does not have any role in treatment of obesity. Its only with the pack with the extensive 3 plans it works good.

Abutting are the commonly used medications:

• Lemon juice + Honey: This is one of the best remedies for branch to combat obesity. Mix 1 teaspoon of further honey with the juice of a half of a lime. This should be major to a glass of water and should be bored throughout the day.

• Water + Honey

• Intake of Takra ( Butter - Milk ), medicated if leading.

• Arishtas Like Lodrasavam, Ayaskriti, Devadarvaristam etc

• Triphala / gudooci / sarshapa / mustha Powder + Honey

• agnimantha Kashayam + Kanmada Bhasmam

• Vidangadi Choornam + Honey

• Asana kashayam + Honey

• Vara asanadi Kashayam

• Khadira + Venga Kash with Triphala Churnam + Honey

• Varanadi Kashayam + Honey

Medicines are apt only after assesing the property of the considerate.

To Drink: Water boiled with Asana + / Khadira

If BMI is greater than 26: - IP Treatment is reqiured. Special inportance is habituated to Udwartanam with Triphala Churnam or Kolakulathadi Choornam. Panchakarma is also very essential in this spot. It cleanse out and scrape the unwanted fats and make the body healthy. Out of the PanchaKarmas, Prime importance is to Vamana and Kashaya Vasti.

D ) Mental Stress Reduction Plan

Achieved through Yoga, Pranayama and Meditation.

PREVENTION OF OBESITY

DONT’ S DO’ S

Food and Drinks

Nature of Food and Drinks

๏‚ง Too eat meat, especially beef fries, chicken fries etc.

๏‚ง Exceptionally use cheese, butter and ice - cream

๏‚ง Powerful use fried and packed snacks like scratch etc

๏‚ง Ultra use treacherous part of egg.

๏‚ง Remarkably use curd.

๏‚ง Artifical saccharine soda, beverage drinks and soft drinks

Food Timings and habits

๏‚ง Avoid eating in between like at 11 am and 4 pm.

๏‚ง Do not eat fried items in the intermediate times.

Ill - Healthy Habits

๏‚ง Stop Smoking

๏‚ง Stop Alcohol

Action

๏‚ง Don’ t be lazy.

Exercise

๏‚ง Do not Proceed your day without exercise

๏‚ง Strenous and colorless excercises should be avoided.

Sleep

๏‚ง Do not sleep in the day time.

Pranayama

๏‚ง Do not over do.

๏‚ง Do not practice it without an expert advice.

At Work Place

๏‚ง Do not countinously work for more than 2 hours.

๏‚ง Stop having Bajjis or any other fried items at outlandish times like 11 am or 4 pm.

๏‚ง Stop countinous munching.

๏‚ง Reduce the digit of pastries and other heavy calorie foods in parties

Theory

๏‚ง Never go behind any false adds fireworks that they will reduce your weight within 1 pace or so.

๏‚ง Drink fat free milk

๏‚ง Drink buttermilk in plenty

๏‚ง Take in cooked skin, peas etc

๏‚ง Eat Whole - grain foods, such as whole - wheat bread, mushroom, and brown rice.

๏‚ง Eat more of fruits

๏‚ง Eat more of vegetables.

๏‚ง Drink fruit juice, carrot juice etc

๏‚ง Drink plenty of water

๏‚ง Follow a constant food timing.

๏‚ง If feel hungry at intermediate times have some fruits or vegetable salads which are nutritious and with less calories..

๏‚ง Be active always

๏‚ง Do exercise daily. Dream of it complementary to your meals.

๏‚ง Practice them according to your comfortability. They are meant only to burn the surplus calories in your body and not to array how strong you are.

๏‚ง Sleep well during the night for at primogenial 6 - 8 hours.

๏‚ง Practice it daily, like now after waking up from bed for at front 10 mins.

๏‚ง After working for an hour or two, have a shlep from your seat, chat with your mates for 10 – 15 mins. Break the work into schedules of 1 hour with entertaiment in between.

๏‚ง Do perambulation to the place site you get water to drink and food to eat quite than keeping it on victual for easy span.

๏‚ง Participate in Parties. But don’ t make you stomach participate in that.

๏‚ง Understand that weight reduction is a slow process and that can be achieved only through a sense of Bridle.

NEVER TO MISS….

๏ƒ˜ Log your Waist Size Weekly….. and keep a comparison…..

๏ƒ˜ Check Yourself in front of the mirror daily… facing your face and your side…

๏ƒ˜ Think about your stomach and body before you eat…..

Reduction of weight is not an easy procedure like eating your favorite food….. It is very arduous and needs control on your body and mind…..

Only well planned and well guided health plans will make you healthy from Obesity… …

Best Health Supplements to Combat Obesity

Obesity, wholly cleverly, is an useless of body fat. To be stout is recurrently major as being about twenty percent over the regular weight for one ' s height, age and sex.

A healthy weight can of course vary depending on many factors. However, there is a range used by doctors and physicians to determine whether or not a person torrent within a healthy weight. Fat symmetry across the body can also be used to determine certain risk factors including for instance a person ' s risk for heart attacks and other cardiovascular diseases.

Women and men do transact their weight differently. Women, over of their childbearing capacity, can be healthy even with twenty - five percent of their body weight being fat. Due to women need extra stores for pregnancy and breastfeeding they need to transact a higher degree of fat tissue than men.

Men are considered healthy so long as their fat stores are 17 % of their total body weight or lower. For both men and women, going over the recommended amount of body fat to weight ratio can give rise to a wide modification of health issues and complications.

For this cause, dealing with being obese before one gets to the obesity stage is crucial. However, if you are coeval dealing with obesity below are some health strategies and supplements to help you cope. You should also be working closely with a physician or health care provider to establish you have as much rest as possible in cast to achieve your weight loss goals.

First off, the most common reasons for the obesity epidemic in the Western and developed countries number among a poor diet and a lack of exercise. While some medical conditions can sometimes be under contract, or can at first jumble these lifestyle issues, the main causes of obesity can be dealt with by changes in a person ' s health and wellness routine.

Though it would seem that obesity means that a person has enough nutrients, the facts of the matter are instead that all too repeatedly, rotund people are really awfully lost in many essential vitamins and minerals. One of the most important supplements inasmuch as is a good multivitamin and mineral multifarious.

A raw foods or whole foods multivitamin supplement can give you the best nourishment for your body and the highest percentage of bioavailability. This means that your body can absorb the nutrients most happily.

So although these can be more in demand, you all get a lot more for your money than you would with vitamins that your body cannot properly absorb.

Next, make clear you are getting enough fibre in your diet. Fibre can start the process of detoxing and cleansing. Making complete that your colon and digestive tract are working well will selfish that you can start to rid your body of unwanted pollutants and build up. Moreover, this will help you drive shedding pounds quickly.

A good supplement for cleansing is psyllium husks. Try some of these in a large glass of water and drink it before a meal. This will also help fill your stomach module you to eat less naturally.

Kelp is increased great supplement that can help speed weight loss. Not only does kelp pack a powerful constraint when it comes to minerals and iodine, but it also helps the body to let go of fat stores naturally.

Spirulina, more, is a good option for those delving to lose weight. Spirulina is serious with protein without being barn door full of fat like animal protein. Spirulina is also a good detox supplement. Spirulina can also help plant blood sugar thereby bite to regulate those ups and downs that cause people to eat more.

Vitamin C, aside from being an excellent supplement overall and a particularly good immune system booster, is also good for speeding up the metabolism. So succeeding warding off common colds and flues, Vitamin C can help you lose more weight by revving up the body ' s natural metabolic percentage.

Presently, Calcium is fresh good addition to your supplement regime. Calcium positively helps to break up stored fat in the body. Calcium helps to activate lipase which is an enzyme that works to bread down fat. New Calcium will also help deal with nervousness and anxiety a covered cause of many people ' s overeating.

A good exercise program will also be essential to any try to lose weight and keep it off. Getting help is of particular importance in this area especially if you have been stationary for some time. Go into out a reputable fitness trainer or talk to someone at your local gym about how you can start getting into shape. Master the more prop you have the more likely you are to stick with it and to succeed.

Your Flab To Fab 15 Minute Fitness Solution

By Robert Adams CPT / Fitness Coach

N. E. S. T. A – Civic Endurance & Sports Trainers Association

Ok, so you just got done reading the latest reminiscence subject of your favorite fitness and health magazine about the newest and latest exercise program and you are more perplexed than ever on what is the best way to Get in Shape, Build Muscle and Burn Fat for Life.

What really is the best and most efficient form of exercise for Maximum Results?

* More weight or less weight?

* More reps or fewer reps?

* Higher intensity or lower intensity?

* More cardio than resistance training?

* More resistance training than cardio?

* Machines or free weights?

* Train every day or once a allotment?

How do I go from Flab to Fab in Only 15 Minutes a Day?

What is really the most effective, efficient and RESULTS decided form of personal fitness training that is going to give YOU the biggest and best return on your invested fitness time?

The Personal Fitness Training aspect has become so thrilling and so illegible that most people nib up doing the same fitness routine over and over again seeing they just don’ t know what augmented to do to find the best fitness solution.

So how can you Burn Fat, Build Muscle and Lose Weight to get the Perfect Fitness Body for Life in the fundamental amount of time?

Are you that busy Executive with little time between your corporate meetings and challenged with long workdays?

Are you a stay at home mom trying to keep up with managing your racy daily schedule while taking care of your children and your spouse with very little time to exercise?

Are you getting diminishing returns on your current fitness training program?

Then Learn How to Go from Flab to Fab in Only 15 minutes a Day…

In working with my existing personal fitness clients at www. MyHomePersonalTrainer. com, I have learned some of the most common but correctable mistakes a lot of men and women make in trying to support their long term fitness and health goals.

Top 10 Common Fitness Training Mistakes

1. Too much machine work – A lot of women and men train using too much just their more appropriate machines, which limits their range of motion and does not work their muscles in an efficient and effective style. Yet this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.

2. Not lifting enough weight – A lot of women do not lift enough weights to engage their muscles for long - term muscle growth.

3. Working only half of your body – A lot of men focus too much on just their upper body and spire up mainly training their chest and arms, hence making their body parts look very unbalanced and disproportionate to each other.

4. Too many reps – A lot of women do too many reps per set, once again not allowing their muscles the run to grow and develop so that they can change their muscle / fat body composition.

5. Overtraining – The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the plight.

6. Not fueling their bodies for training – Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at summit levels.

7. Training the same way – Any fitness training program that is more than 4 - 6 weeks will not only get stale for you, but will afford you diminishing long term fitness results.

8. Cardio before weights – Draining yourself down monastic to your resistance training workout with cardio can only reduce your excuse to get the best possible training conflict.

9. Steady as she goes – A big mistake is keeping your fitness training velocity always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.

10. Cardio, cardio and more cardio – Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.

Your Flab to Fab 15 Minute Fitness Solution

1. Break away from the machines – Use dumbbells to engage both sides of your body, and for a greater challenge, perform unilateral exercise movements ( alternating from one side to the other when lifting weights ).

2. Take it to halfway mistake – It’ s important to engage the muscles completely and make complete that no matter whether you are completing 8 or 12 reps, the last 2 - 3 should be painful and you should not be able to complete also 2 - 3 reps. If you can, then raise your amount of weight to engage those muscles. Make irrefutable to use a spotter if you’ re lifting another weights.

3. Lunges and squats – Probably the two best lower body exercises that can be performed to engage the largest muscles in your body. Working your lower body will keep you ravishing in shape and also help you burn more fat and change your Body / Fat ratio by developing the largest muscles in your body to become your Fat Burning Machines while your body is at rest.

4. Stay in the range – 8 - 12 reps is about the perfect rep range for most people trying to improve their general fitness level. Too many reps will ok you with NO good quality results and too little will make it very hard to train without a spotter. Lift heavy for size and strength and keep changing your rep range to keep your body guessing while developing strong fat burning muscles.

5. Take a break – Rest and Recovery are a crucial element in any successful fitness training program, and I benefit to my clients at introductory 24 - 48 hours rest between resistance training sessions. I always ballyhoo at primitive 48 hours for your larger muscle groups, which would be your lower body leg workouts. I also bolster taking a future off during your training programs to give your body a break, and in most cases you will come back even stronger. Keep your body additional and strong, and you will get greater long - term fitness success.

6. Eat to train and train to eat – Your body is an engine, so groceries it like one. You cannot wind up well at crest levels without fuel, especially if you are active in a high sentiment resistance training workout. Eat a formation of good quality high fiber carbohydrates in club with a lean good quality protein before your training sessions and always refuel again after you workout. You need to nourishment the muscles you just meager down so they can get stronger again. Eat your meals as the old aphorism says: Breakfast like a King, Lunch like a Citizen and Bee as the beggar on the keep.

7. Keep it further and ambitious – Any training program that is maintained for longer than 4 - 6 weeks will not be as effective in the long run. Always keep your body guessing, challenged and more with new and visionary fitness training programs. Your body should never be allowed to develop a rhythm using the same training programs. You will hereafter get diminishing aftermath on your training sessions. So keep your body guessing for maximum long - term results.

8. Don’ t limit yourself – Machines will typically line only one range of motion and will not help improve any muscle imbalances you may have. When you use dumbbells, you have no choice but to admit both sides of your body when lifting weights. Using free weights will really uncover any weakness you may have on one side of your body, promote a more natural range of motion, flotation imbalances of your muscle groups, and make active you to tons of exercises that can be performed with a low cost and home well-disposed training method. Also, challenge all your muscles by using a Stability Ball. Stability Balls yield you incredible unrestraint in terms of cost, diversification of exercises, and most importantly the duel of many, many stabilizer muscles that would never be worked utilizing a fitness machine or even a bench.

9. Manage it for the weights - There is obliteration more crucial than a high agony resistance training concourse, and doing your cardio before your weights will not turn out you the energy you need to manage at a crest level wanted to maximize your weight training sessions. Complete your weight workout. Then if you want to solve cardio on the same day as your resistance training, do it after the weights. Your body will thank you for it. Build Muscle, and then Burn the Fat!!

10. Take to new levels – Short High Intensity Fitness Training is the way to go. Your body and mind will love you for it. Train with High Intensity in Short Bursts and get maximum fat burn both when performing your resistance training and cardio workouts. That is the only way I train my clients and it helps them fit their training into their busy schedules so they can stay on pathway to turn the Flab to Fab in Only 15 Minutes a Day!!

11. You cannot live by cardio alone – Although cardio is an excellent Fat Burner, especially if performed as a High Intensity Interval Training workout, you need to apprehend that burning fat is only part of the equation. It is essential that any Complete and Balanced Fitness Training Plan includes an effective High Intensity Resistance Training program to maintain and increase your muscle mass. By integrating resistance workouts into your popular cardio routines, you will build muscle and burn fat both during your workouts and while you’ re at rest. You need to develop your body into a Fat Burning Machine, and changing your body composition is the key to long - term success.

Build Your Flab to Fab 15 Minute Fitness Plan

The secret in developing the Perfect Personal Fitness Training Program begins with the following Flab to Fab Personal Fitness Training Tips.

1. Target on the Four Major Muscles Groups – Stay away from Isolation Exercises. Burn fat and build muscle when working those Major Large Muscle Groups more much.

a. Legs – Squat

b. Chest – Chest Press

c. Back – Hunched Over Rows

d. Shoulders – Overhead Press

2. Perform Compound Exercises ( Multi Joint movements ) – Working multi - joints at the same time provides maximum benefit to your muscles,

a. Legs – Lunge or Squat ( Hip and Knee Joint )

b. Chest – Chest Press ( Shoulder and Elbow Joint )

c. Back – Bent Over Row ( Shoulder and Elbow Joint )

d. Shoulders – Overhead Press ( Shoulder and Elbow Joint )

3. Perform Supersets – No Rest Between 2 Exercises. Working more than one muscle with no break provides and efficient and effective workout.

a. Work contradictory Muscle Groups

* Chest then Back

b. Work alternating between Upper and Lower Body

* Chest then Legs

4. Perform Circuit Training – No Rest through your entire workout. Circuit Set Training turns your Fitness Training into High Intensity Resistance Training.

a. Train for maximum gain by performing all your exercises with no break.

5. Build your Fitness Training with Value and Own accord in Mind – A Great Fitness Value with Numero uno Fitness Benefits.

a. Train with a quality Stability ball.

b. Train with Dumbbells while at home or at the gym.

c. Train with Exercise Bands while drive on the road for work or talk.