Photo By Afua Serwah Osei-Bonsu
Fit, Lean & Beautiful #38
By Afua Serwah Osei-Bonsu
One of the best books you can buy on fitness is called “Stretching” by Bob Anderson and illustrated by Jean Anderson. You can order Stretch and Strength Charts for your home gym or exercise area from:
Palmer Lake, Colo. 80133
Bob Anderson offers stretching charts for the following: Aerobic Exercise, Badminton, Baseball, Basketball, Boardsailing, Bowling, Computer and Desk, Curling, Cycling, Equestrian, Everyday (general), Figure Skating, Football, Golf, Groin/Hip, Gymnastics, Ice Hockey, In-Line Skating, Kids, Legs, Lower Back, Martial Arts, Motorcross, Neck/Shoulder/Arms, Over 50, Partners, Pregnancy, Racquetball/Handball/Squash, Rodeo, Rowing, Running, Skiing (Downhill), Soccer, Softball, Surfing, Swimming, Tennis, Triathlon, Volleyball, Walking, Weight Training, Wrestling, X-Country Skiing.
He also offers pocket sized cards for running, cycling, every day or travelers.
It’s beneficial to intellectualize your fitness regime and become knowledgeable about health simultaneously. Good fitness may start in the brain! See below Fitness Book List:
Fitness Book List
Stretching, By Bob Anderson
Stretching at Your Computer Desk, By Bob Anderson
Getting in Shape Workout Programs for Men & Women, By Bob Anderson
Alexander Technique, By Wilfred Barlow
Awareness Through Movement, By Moshe Feldenkrais
Bike Tripping, By Tom Cuthbertson
Breathing, What You Need to Know, By Ruth and Edward Brecher
The Complete Book of Running, By James Fixx
Essential Exercises for the Childbearing Year, By Elizabeth Noble
Foot and Ankle Pain, By Rene Cailliet
Guidelines To Successful Jogging, By Rory Donaldson
Healthful Eating Without Confusion, By Paul Bragg
Helping Yourself With Foot Reflexology, By Mildred Carter
Hypokinetic Disease, Disease Produced By Lack of Exercise, By Hans Kraus
The Knee in Sports, By Karl K. Klein
Knee Pain and Disability, By Rene Cailliet
The Knees: Growth-Development and Activity Influences, By Karl K. Klein
Low Back Pain Syndrome, By, Rene Cailliet
The Massage Book, By George Downing
Mucusless Diet Healing System, By Prof. Arnold Ehret
New Aerobics, By Kenneth Cooper
Oh My Aching Back, By Leon Root and Thomas Kiernan
Prevention and Treatment of Running Injuries, By John Pagliano
Richards Bicycle Book, By Richard Ballantine
Run, Run, Run, By Fred Wilt
Runner’s Medical Guide, By Richard Magni
Running Free, By Joan Ullyot
The Shocking Truth About Water, By Paul Bragg
Super Brain Breathing, By Paul C. Bragg
Touch For Health, By John F. Thie
Treatment of Injuries to Athletes, Don H. O’Donoghue
Track Technique, By Fred Wilt
Van Aaken Method, By Ernst Van Aaken
The Mindful Practice of Falun Gong, Meditation, Health and Wellness Beyond, By Dr. Margaret Trey
Falun Gong, Li Hongzhi
Light on Pranayama, the Yogic Art of Breathing, By B.K.S. Iyengar
Iyengar, His Life and Work, By Iyengar
Yoga 28 Day Exercise Plan, By Richard Hittleman’s
Yoga for Women, Nancy Phelan and Nancy Volin
The majority of the book list is extracted from the bibliography in “Stretching” By Bob Anderson pg. 189
Fit, Lean & Beautiful #37
By Afua Serwah Osei-Bonsu
An OB/GYN said that 50% of women have uterine fibroid tumors. Some have reported grape sized others have reported grapefruit sized. Wikipedia may be somewhere to curate a binder on technical women’s health. Try searching a variety of topics and printing pages for a binder.
It’s good to throw out old make up just like it’s good to practice culinary’s FIFO-first in, first out or just check your pantries sell by dates and rid of all your unsafe products and make up.
Drops in the eyes, such as Thera Tears and Refresh are a beauty secret that gives your eyes a twinkle and health. Drops also help lubricate and wake up tired eyes. Beware of eyes that get irritated by perfumes and can get bacterial infections. Heavy perfumes can be dangerous to the eyes.
You might want to try getting a large plastic bin and throwing all your mending into it. Some time you will mend and have all these old new clothes. You can darn favorite socks that get a hole. It’s nice to keep a sewing project going all the time. Try your local public library for good sewing and craft books. Try making a mouse puppet or a mola or a quilt. You can check books out then order them later at home on Amazon.com to build your craft library and start up projects. You can also turn closets or walk in closet or extra rooms into sewing nooks which can always be a good time. Add a little boom box or an IPOD and some little hard candies, have bins for fabrics and a tackle box for threads and scissors and bin for patterns. Fit projects into little bags to keep track.
Goodreads.com is a good place to search for books and classics ideas. It’s nice to start reading goals and record in a book log all the books you read. Some read even 388 books a year. 1 book through the week, one on the weekend and check out four at the library on a subject of choice.
Scarves are a nice way to quickly spruce up your look. Even wrapping your head in a scarf like a babushka is romantic and beautifying. Scarves around the neck add haughtiness. Earrings are another quick spruce. Always be on the look- out when traveling or online or in catalogs for nice earrings.
Doctors often when you’re in their office and say you have pain will ask you to pinpoint the pain to see if for example you have pain in your muscle or pain from your bone. It makes a huge difference for your back if you have maybe a worn out disk, or need a muscle relaxer for strain, or a steroid to build your spine up.
It’s also good to sometimes change to a doctor who specializes in some of your key issues. If you find you are having prolonged issues maybe you can talk to more doctors or see a different doctor for new advice. Some primary care specialize in orthopedic areas others in OB/GYN others in other things.
Fit, Lean & Beautiful #36
By, Afua Serwah Osei-Bonsu
The best TLC for the blues is a haircut. If your pony tail is not thick and you are unable to make a bun, perhaps you have a fine hair and may look better in a bob or shorter cut. Thicker hair generally looks better long and can go into those pony loops, pony tails, buns, front braid, French braids and on and on.
Salons are the ultimate change agents. It’s interesting when one decides in a hairstyle or just a basic trim or classic look. Make sure you get the sharpest scissors for nice ends. If you by chance have fine hair, one stylist recommends blow drying it up, then coming down for volume. If by chance you want more volume, you can use a round vented brush and a thin stream direct nozzle to blow curling up ends then reverse and blow curling under the second time. What can also be nice for fine hair that can’t have too many products may be products like Infusium and a hairspray spritz like Aveda’s Witch Hazel. You can also try spritzing ends you are curling with hairspray for more hold or sometimes for straighter or smoother looks. Try Infusium and air drying for a natural softer fluffier look. It works differently on different hair, but generally a good hair tonic for most hair.
The basic point is to really analyze your hair. Is it fine, is it thick, what complements my face shape, would bangs, would a friar cut or a China Doll cut, or a curly natural look? The best test is the pony tail test. Some buns that are too thin from fine hair can look really horrific. Sometimes that would suggest perhaps a medium length or a shorter cut?
It’s also nice if you’re growing your hair to prune back and thicken when taking vitamins like Biotin. To thicken prune back. Think about no style vs. style? There are also some very beautiful bouffant styles.
You can think back to bushy Yoko Ono hair circa the “Imagine” Album for good natural long looks.
Paul Mitchell and Aveda both have good smoothing agents. Try Paul Mitchell’s Tea Tree Shampoo, Lavender and Mint Moisturizer, and Lemon Sage Body building shampoo-all available online from ulta.com.
Cedric Bixler-Zavala Urges Former Bandmate Beto O-Rourke To Run for President
By, Afua Serwah Osei-Bonsu
What Cleveland Press described as a “Punk Titan,” Cedric Bixler Zavala, lead to bands “At the Drive-In” and “Mars Volta” has endorsed former early 90’s bandmate Robert Francis O’Rourke aka “Beto” to run for U.S. President. An Irish American, near Kennedy look alike, associated to the early punk rock band “Foss,” upon further investigation, could actually be a good choice for Democratic nominee in the 2020 Presidential Elections.
Punk Rock may be the fire in young people for revolution, that could fuel campaigns and activism in later. According to Rolling Stone magazine, there are five other key persons, the Democrats are considering for a 2020 Democratic Nominee which are: Massachusetts Senator Elizabeth Warren (consumer financial protections bureau, pursuing equity in hostile and predatory banking industry), Corey Booker (Former Mayor of Newark, New Jersey, pursues affordable housing, nondiscrimination), New York Senator Kirsten Gillibrand (Ladroga 9/11 Health and Compensation Act, Limit Financial Insider Trading, Sexual Assault Justice), Congressman Tim Ryan (Country’s deficit, appropriations and budget committees), Senator Kamala Harris of California (Served as Attorney General in California since 2011, sits on Senate Judiciary Committee, opposed to “Muslim ban,” and “healthcare civil rights”).
Musician, Cedric Bixler-Zavala consoled former bandmate O’Rourke and advised to run for president, after a narrow congressional defeat in Texas against Ted Cruz of only a 2.6 percent margin. What was suggested by the November 6, 2018 defeat for O’Rourke was overwhelming support in Texas for his many state wide and local achievements that could indicate or be the “building blocks” of a future larger national campaign. Sometimes it appears to be the build-up, not the win.
Bixler-Zavala appears to be drumming up support among music fans for his former bandmate with frequent twitter postings, “I don’t care if (you)lost,” Bixler-Zavala Wrote, “you made them tremble with the simple prospect of real change. You are one of us. I have nothing but respect and admiration for you. I’m in tears. I can only hope you run for President.”
O’Rourke formerly played bass in the band “Foss” and briefly toured in North America before their break up in about 1995. Bixler-Zavala has been a supporter throughout O’Rourke’s campaign. O’Rourke appears to have donated $28,000 of his personal funds to a House of Representatives Democratic campaign-which appears to be the only way you can win, by supporting others, so they will in turn, support you too.
O’Rourke a Texas politician has surveyed local level Texan problems and invested in a technology company to create more opportunities for the region that was experiencing an “exodus of youth.” While O’Rourke served on El Paso City Council he worked on “prominent local issues” like: sexual and family violence, and urban planning. Some of O’Rourke’s most important achievements had to do with border issues, border deaths and unnecessary CBP force and drug trafficking concerns of which he preferred a liberal stance to Marijuana to avoid drug lord problems from the Ciudad de Juarez.
Texas Indie Punk Rock Band, “Mineral” Play 25th Year Anniversary Tour
By, Afua Serwah Osei-Bonsu
Texas Indie Punk Rock Band, “Mineral” releases “Aurora” a sensual song that reminds one of “depuis le tom” or of man’s solitude. Aurora is incredibly serene and mellow then bursting like “streamers or arches of light” or as if a guitar voice was given to nature. Pitchfork described Mineral as “downtempo.” Prior albums by Mineral include “The Power of Failing” and “End Serenading.” In “End Serenading,” heart throb singer Chris Simpson sings, “will you ever know how much I love you?” “Aurora” continues the bands hypnotic sound. In “Aurora,” Simpson is pensive, even philosophical asking, “There’s always a question.” Mineral gives you something like what you could of gotten in a prior year from a band like “The Cure,” -full mood immersion.
Mineral assembled around 1994 and toured in 1996 and 1997, then split up after 4 years together. Band members split into two bands, then alternative projects. Band reunited for a long 8 city tour in 2014 that lasted into 2015. Tour took them from places like: “El Corazon” in Seattle, Washington to “Oxford Art Factory” in Sydney Australia.
Mineral band members equal: Chris Simpson (guitar/vocals), Scott McCarver (guitar), Gabriel Wiley (drums), Jeremy Gomez (bass). Current release, Aurora,” is due out January 4th 2019 in conjunction with a limited edition commemorative book-only 2000 copies will be sold-titled “One Day When We Are Young.” Book comes out in hardcover and will feature articles from music journalist Mischa Pearlman, as well as rare never before seen photos. Mineral has even asked fans to send in their vintage photos of the band with files or links to email@example.com. Book also includes handwritten lyrics, memorabilia and 10 inch album with two songs: “Aurora” and “Your Body is the World.” Book totals about 56 pages and is priced at $25. Mineral tends to play sold out shows. Reserve your advance tickets and books now.
Mineral tour dates are listed below:
01-09 Miami, FL – The Ground At Space
01-10 Orlando, FL – The Social
01-11 Tampa, FL – The Orpheum
01-12 Atlanta, GA – The Masquerade
01-16 Philadelphia, PA – Theater of the Living
01-17 Washington, DC – The Black Cat
01-19 Brooklyn, NY – Elsewhere
01-20 Boston, MA – Brighton Music Hall
01-23 Toronto, Ontario – Lee’s Palace
01-24 Chicago, IL – Lincoln Hall
01-26 St. Paul, MN – Turf Club
01-30 San Francisco, CA – Great American Music Hall
01-31 Santa Ana, CA – The Constellation Room
02-01 San Diego, CA – The Casbah
02-03 Los Angeles, CA – Echoplex
02-14 Austin, TX – The Mohawk
03-17 Tokyo, Japan – Hachioji Rips
03-18 Tokyo, Japan – Fever
03-19 Iwata, Japan – FM Stage
03-20 Nagoya, Japan – Huck Finn
03-21 Kanazawa, Japan – Puddle/Social
03-22 Kyoto, Japan – Growly
03-23 Osaka, Japan – Conpass
05-23 London, England – The Dome
05-24 Antwerp, Belgium – Trix
05-25 Cologne, Germany – Artheater
05-27 Hamburg, Germany – Hafenklang
05-28 Berlin, Germany – Lido
05-29 Munich, Germany – Hansa 39
05-30 Milan, Italy – Circolo Magnolia
Thanks for a great night LA. See you tonight SF. #mineral2015
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