My clients often get sore after our workouts and I tell them to take a warm bath in Epsom salt. After research I did on Epsom salt baths I found out that the benefits of this product are tremendous. Not only will Epsom salt relieve sore muscle tension but it will do so many other things as well. I even had a client tell me her headache of 4 days was gone after that bath and I found out that the Epsom salt soak will relieve migraines as well. Wow! Click on the link below to buy yours now:

Lavender Epsom Salt Sleep Relax with Dr. Teal’s Lavender Epsom Salt Relax.

Epsom salt, named for a bitter saline spring at Epsom in Surrey, England, is not actually salt but a naturally occurring pure mineral compound of magnesium and sulfate. Long known as a natural remedy for a number of ailments, Epsom salt has numerous health benefits as well as many beauty, household and gardening-related uses.

Studies have shown that magnesium and sulfate are both readily absorbed through the skin, making Epsom salt baths an easy and ideal way to enjoy the amazing health benefits. Magnesium plays a number of roles in the body including regulating the activity of over 325 enzymes, reducing inflammation, helping muscle and nerve function and helping to prevent artery hardening. Sulfates help improve the absorption of nutrients, flush toxins and help ease migraine headaches.

What are the health benefits of using Epsom salt?

The wonders of Epsom salt have been well known for hundreds of years and unlike other salts, Epsom salt has beneficial properties that can soothe the body, mind and soul. Some of the countless health benefits include relaxing the nervous system, curing skin problems, soothing back pain and aching limbs, easing muscle strain, healing cuts, treating cold and congestion, and drawing toxins from the body. One of the simplest ways to ease stress and stress-related problems is to soak in a tub full of hot water with a few cups of Epsom salt. Some of the magical benefits of Epsom salt include:

Eases stress and relaxes the body

Stress drains the body of magnesium and increases levels of adrenaline. When dissolved in warm water, Epsom salt is absorbed through the skin and replenishes the level of magnesium in the body. The magnesium helps to produce serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation. Research shows that magnesium also increases energy and stamina by encouraging the production of ATP (adenosine triphosphate), the energy packets made in the cells. Experts believe that bathing with Epsom salt at least three times a week helps you to look better, feel better and gain more energy. Magnesium ions also relax and reduce irritability by lowering the effects of adrenaline. They lower blood pressure, create a relaxed feeling, improve sleep and concentration, and help muscles and nerves to function properly.

Relieves pain and muscle cramps

An Epsom salt bath is known to ease pain and relieve inflammation, making it beneficial in the treatment of sore muscles, bronchial asthma and migraine headaches. In addition, it has been known to heal cuts and reduce soreness from childbirth. Mix a thick paste of Epsom salt with hot water and apply to get soothing comfort. Why not try soaking your aching, tired (and smelly) feet in a tub of water with half a cup of Epsom salt? Epsom salt softens skin and will even neutralize foot odor.

Helps muscles and nerves function properly

Studies show that Epsom salt can help regulate electrolytes in your body, ensuring proper functioning of the muscles, nerves and enzymes. Magnesium is also known to be critical in the proper use of calcium, which serves as a main conductor of the electric impulses in your body.

Helps prevent hardening of arteries and blood clots

Epsom salt is believed to improve heart health and help prevent heart disease and strokes by improving blood circulation, lowering blood pressure, protecting the elasticity of arteries, preventing blood clots and reducing the risk of sudden heart attack deaths.

Makes insulin more effective

Proper magnesium and sulfate levels increase the effectiveness of insulin in the body, helping to lower the risk or severity of diabetes.

Relieves constipation

Numerous studies have revealed that Epsom salt can be used to treat constipation. Taken internally, Epson salt acts as a detoxifying agent for colon cleansing. The salt acts like a laxative by increasing water in the intestines and can bring about temporary relief from constipation. However, it is strictly warned that Epsom salts should not be used to relieve constipation without the consultation of a physician.

Eliminates toxins from the body

The sulfates in Epsom salt help flush toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances. Your skin is a highly porous membrane and adding the right minerals to your bathwater triggers a process called reverse osmosis, which actually pulls salt out of your body, and harmful toxins along with it. For a detoxifying bath, at least once weekly add two cups of Epsom Salt to the water in a bathtub and soak for 10 minutes.

What are some uses of Epsom salt?

*Whether you like a relaxing soak or wish to enhance your beauty effortlessly, making Epsom salt a part of your daily routine can add a whole lot of goodness to your way of life. To experience the numerous health benefits of Epsom salt, take relaxing, stress-relieving Epsom salt baths three times weekly by adding 2 cups Epsom Salt to a warm bath and soaking for at least 12 minutes.

For the added benefit of moisturizing your skin, add 1/2 cup olive oil or baby oil. Do not use soap as it will interfere with the action of the salts. Try to rest for about two hours afterwards.

If you have arthritic joints move them as much as possible after an Epsom salt bath to prevent congestion in the joints.

As a foot bath, pamper weary feet by adding 1/2 cup of Epsom salt to a basin of warm water. Relax and soak feet for 20 minutes. If you like, rub away any calluses using a pumice stone. Dry feet, then add two drops of peppermint essential oil to your favorite natural moisturizer, like shea or coconut butter, and rub in thoroughly to lock in the moisture.

If you are pregnant or have any health concerns, check with your doctor before using Epsom salts.

Epsom salt uses: HEALTH

Athlete’s Foot – Soak feet in an Epsom salt bath to help relieve the symptoms of Athlete’s Foot.

Remove splinters – Soak affected skin area in an Epsom salt bath to draw out the splinter.

Treat toenail fungus – Soak your affected toes in hot water mixed with a handful of Epsom salt three times a day.

Soothe sprains and bruises – Add 2 cups Epsom salt to a warm bath and soak to reduce the pain and swelling of sprains and bruises.

Ease discomfort of Gout – Ease the discomfort of gout and reduce inflammation by adding 2-3 teaspoons of Epsom salts into a basin and immersing the affected foot/joint. The water should be as hot as it is comfortable. Soak for about 30 minutes.

Epsom salt uses: BEAUTY

Exfoliate dead skin – In the shower or bath, mix a handful of Epsom salt with a tablespoon of bath or olive oil and rub all over your wet skin to exfoliate and soften. Rinse thoroughly.

Exfoliating face cleanser – To clean your face and exfoliate skin at the same time, mix a half-teaspoon of Epsom salt with your regular cleansing cream. Gently massage into skin and rinse with cold water.

Dislodge blackheads – Add a teaspoon of Epsom salt and 3 drops iodine into a half cup of boiling water. Apply this mixture to the blackheads with a cotton ball.

Remove foot odor – Mix a half cup of Epsom salt in warm water and soak your feet for 10 minutes to remove bad odor, sooth achy feet, and soften rough skin.

Remove hairspray – Combine 1 gallon of water, 1 cup of lemon juice, and 1 cup Epsom salt. Cover the mixture and let set for 24 hours. The next day, pour the mixture into your dry hair and leave on for 20 minutes before shampooing as normal.

Hair volumizer – Combine equal parts deep conditioner and Epsom salt and warm in a pan. Work the warm mixture through your hair and leave on for 20 minutes. Rinse thoroughly.

Epsom salt uses: HOUSEHOLD

Clean bathroom tiles – Mix equal parts Epsom salt and liquid dish detergent and use as a scrub on bathroom tile.

Prevent slugs – Sprinkle Epsom salt on or near interior entry points to prevent slugs.

As a hand wash – Mix Epsom salt with baby oil and keep by the sink for an effective hand wash.

Epsom salt uses: GARDENING

Fertilize your houseplants – Most plants need nutrients like magnesium and sulfur to stay in good health and Epsom salt makes the primary nutrients in most plant foods (nitrogen, phosphorus, potassium) more effective. Sprinkle Epsom salt once weekly to help nourish your houseplants, flowers and vegetables.

Keep your lawn green – Magnesium sulfate crystals, when added to the soil, provide vital nutrients that help prevent yellowing leaves and the loss of green color (magnesium is an essential element in the chlorophyll molecule) in plants. Add 2 tablespoons of Epsom salt to a gallon of water and sprinkle on your lawn to keep the grass healthy and green.

Insecticide spray – Use Epson salts on your lawn and in your garden to safely and naturally get rid of plant pests.

You may be surprised at what the one of the best tummy toning exercise is. Most people think it’s a crunch or sit up of some sort.

Oddly enough, one of the best tummy toning exercise doesn’t involve any type movement and is actually quite static in nature. The best tummy toning exercise is an isometric contraction, or pose.

Are you curious?Yep, this is it. The best tummy toning exercise out there is called the plank.

The plank is simple and straight forward in it’s pose and while it may LOOK easy it is not as easy as it looks. Maybe the simplicity of it is what throws most. How can this be one of the best tummy toning exercise?

Well, let me explain it to you…

Your abdominal wall consists of four muscles on two sides. The one that’s the most neglected is called the transverse abdominus. This is a “shy muscle” that runs horizontally:

The transverse abdominus provides support sort of like those kidney belts that you see the people at Home Depot wearing. This muscle supports the core from the front, side and back. I say it’s a “shy muscle”, because the other ab muscles tend to take over in any abdominal movement unless you learn to engage this muscle.

If you’ve had any sort of abdominal trauma or surgery (yes, a C-section is both traumatic and a surgical procedure!), you likely don’t know how to engage the shy little transverse abdominus. The body is brilliant in that it actually stops firing this muscle to protect you in the case of trauma or surgery so that you don’t further injure yourself. The trouble is that once the trauma has past, the muscle will not fire on it’s own unless you specifically get it trained to. The plank is a brilliant exercise to help you get that muscle turned on again.

The key to doing a plank correctly is to hold it for as long a period of time as you can (I usually make my clients hold for a minute or longer) and pull your abdominal muscles away from the floor. Ideally you want to keep your back flat and not stick your butt in the air. However, if your lower back is weak this may not work for you at first, so you can stick your butt up a little higher if necessary until you strengthen your lower back.

Happy Planking! Kathie

Measure your fitness level with a simple four part test. Then use the results to set fitness goals and track your progress.

ou probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know where you’re starting from, you can plan where you want to go. And it’s easier than you might think. Get started with the simple four-step assessment below — based on guidelines provided by the President’s Challenge, a program designed by the President’s Council on Fitness, Sports and Nutrition.

Gather your tools

Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you’ll need:

• A watch that can measure seconds or a stopwatch
• A cloth measuring tape
• A yardstick
• Heavy-duty tape
• Someone to help you with the flexibility test

You’ll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Record Your Fitness Click Here for the spreadsheet

Check your Aerobic Fitness

To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall, or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let’s say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you’ve recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.

Measure Muscular Fitness: Push-Ups

Push-ups can help you measure muscular strength. If you’re just starting a fitness program, do modified push-ups on your knees. If you’re already fit, do classic push-ups. For both types:

• Lie face down on the floor with your elbows bent and your palms next to your shoulders.
• Keeping your back straight, push up with your arms until your arms are extended.
• Lower your body until your chest touches the floor.
• Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.

Assess Your Flexibility: Sit and Reach Test

The sit-and-reach test is a simple way to measure in general fashion the flexibility of the backs of your legs, your hips and your lower back. Here’s how:

• Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
• Place the soles of your feet even with the mark on the yardstick.
• Ask a helper to place his or her hands on top of your knees to anchor them.
• Reach forward as far as you can, holding the position for two seconds.
• Note the distance you reached.
• Repeat the test two more times.
• Record the best of the three reaches.

Estimate Your Body Composition: Waist circumference and Body Mass Index

With a cloth measuring tape, measure your waist circumference just above the hipbones. Record your waist circumference in inches or centimeters in your notebook or journal.

Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you’d rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.

Monitor Your Progress

Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Share your results with your doctor or personal trainer for additional guidance. Your results may even inspire you to sign up for the Presidential Active Lifestyle Award (PALA).

Here’s another Blog Post that will help us understand body fat analysis. This post is shared from the Tanita Corporation of America:

Basic Terms

Determining Obesity

Height-Weight Tables – were originally developed by insurance companies to establish recommended weight ranges for men and women.  The “desirable” weights were those associated with the lowest mortality among large population studies of insured people.  Unfortunately, these studies do not accurately represent a cross-section of the entire American population.

Body Mass Index (BMI) – is a simple calculation that determines height to weight ratio.  This index correlates a person’s physical stature with mortality ratios based on actuarial studies.  According to the National Institutes of Health and World Health Organization, overweight is defined as a BMI or 25-29.9, and obesity as a BMI equal to or greater than 30.  A person with a BMI of 30 is about 30 pounds overweight/Over fat  A BMI or 18 or lower indicates that a person is underweight/l

While BMI is widely accepted, it can be misleading.  Current guidelines do not differentiate for gender, ethnicity or age, and do not distinguish obesity or leanness for individuals who are extremely muscular.  It is, however, more precise than height/weight tables and allows comparisons of population groups.  Studies have confirmed that obesity-related health risks start in the BMI range of 25-30.

Waist Measurement – Waist size is an additional, in dependant risk factor and can be used in conjunction with any other method.  It reflects growing evidence that excess visceral fat – surrounding the abdominal organs – on its own increases the chance of heart disease or diabetes.

Research indicates that visceral fat (waist size) is more important in the disease process than subcutaneous fat which is just under the skin.(“love handles”, “pinchable inches”).  Abdominal fat cells appear to produce certain compounds that may influence cholesterol and glucose metabolism.  A waist size of 35 inches or more is deemed a risk for people who have a BMI over 25.

Calipers (Anthropometry, or Skin fold Measurements)

Using hand-held calipers that exert a standard pressure, the Skin fold thickness is measured at various body locations (3-7 test sites are common).  Then a calculation is used to derive a body fat percentage based on the sum of the measurements.  Different prediction equations are needed for children and specific ethnic groups (over 3500 equations have been validated).  This approach uses underwater weighing as a reference method.  The caliper method is based upon the assumption that the thickness of the subcutaneous fat (found just under the skin) reflects a constant proportion of the total body fat (contained in the body cavities), and that the sites selected for measurement represent the average thickness of the subcutaneous fat.

Skin fold measurements are made by grasping the skin and underlying tissue, shaking it to exclude any muscle and pinching it between the jaws of the caliper.  Duplicate readings are often made at each site to improve the accuracy and reproducibility of the measurements.  Often to save time in large population studies, a single Skin fold site measurement is made to reduce the time involved.  Such a test should be used only for a rough estimate of obesity.

Generally speaking, Skin fold measurements are easy to do, inexpensive and the method is portable.  Overall, results can be very subjective as precision ultimately depends on the skill of the technician and the site measured.  The quality of the calipers is also a factor; they should be accurately calibrated and have a constant specified pressure.  Inexpensive models sold for the home are usually less accurate than those used by an accredited caliper technician.  The more obese the subject, the more difficult to “pinch” the Skin fold correctly, requiring even more skill to obtain an accurate measurement.

The Dunk Tank (Hydrodensitometry, or Underwater Weighing)

This method measures whole body density by determining body volume.  There is a variety of equipment available to do underwater weighing ranging in sophistication from the standard stainless steel take with a chair or cot mounted on underwater scales, to a chair and scale suspended from a diving board over a pool or hot tub.

This technique first requires weighing a person outside the tank, then immersing them totally in water and weighing them again. The densities of bone and muscles are higher than water, and fat is less dense than water.  So a person with more bone and muscle will weigh more in water than a person with less bone and muscle, meaning they have a higher body density and lower percentage of body fat.

The volume of the body is calculated and the individual’s body density is determined by using standard formulas.  Then Body Fat Percentage is calculated from body density using standard equations (either Siri or Brozek).

The underlying assumption with this method is than densities of fat mass and fat-free mass are constant.  However, underwater weighing may not be the appropriate gold standard for everyone.  For example, athletes tend to have denser bones and muscles than non-athletes, which may lead to an underestimation of body fat percentage.  While the body fat of elderly patients suffering from osteoporosis may be overestimated.  To date, specific equations have not been developed to accommodate these different population groups.

An important consideration in this method is the amount of air left in a person’s lungs after breathing out.  This residual lung volume can be estimated or measured, but it is established that a direct measure is desirable and it should be taken in the tank whenever possible.  Another consideration is that the water in the tank must be completely still, there can be no wind or movement.

Although this method has long been considered the laboratory “gold standard”, many people find it difficult, cumbersome and uncomfortable, and others are afraid of total submersion or cannot expel all the air in their lungs.  Clinical studies often require subjects to be measured three to five times and an average taken of the results.

Bioelectrical Impedance Analysis (BIA)

Body impedance is measured when a small, safe electrical signal is passed through the body, carried by water and fluids.  Impedance is greatest in fat tissue, which contains only 10-20% water, while fat-free mass, which conations 70-75% water, allows the signal to pass much more easily. By using the impedance measurements along with a person’s height, weight and body type (gender, age, fitness level), it is possible to calculate the percentage of body fat, fat-free mass, hydration level, and other body composition values.  Conventional BIA normally uses underwater weighing as its method of reference.

Using BIA to estimate a person’s body fat assumes that the body is within normal hydration ranges.  When a person is dehydrated, the amount of fat tissue can be overestimated.  Factors that can affect hydration include not drinking enough fluids, drinking too much caffeine or alcohol, exercising or eating just before measuring, certain prescription drugs or diuretics, illness, or a woman’s menstrual cycle. Measuring under consistent conditions (proper hydration and same time of day) will yield best results with this method.

Because BIA can be affected by body hydration, many professionals may use this method as a means of tracking the hydration status of their patients.  This is especially important for athletes who are training or performing, as well as for the chronically ill.

In the traditional BIA method, a person lies on a cot and spot electrodes are placed on the hands or bare feet.  Electrolyte gel is applied first, and then a current of 50 kHz is introduced.  BIA has emerged as a promising technique because of its simplicity, low cost, high reproducibility and non-invasiveness.  BIA prediction equations can be either generalized or population-specific, allowing this method to be potentially very accurate.  Selecting the appropriate equation is important in determining the quality of the results.  To minimize variables caused by a person’s hydration level, measurements should always be taken under constant and controlled conditions.

For clinical purposes, scientists are developing a multi-frequency BIA method that may further improve the method’s ability to predict a person’s hydration level.  New segmental BIA equipment that uses more electrodes may lead to more precise measurements of specific parts of the body.

Tanita BIA

Tanita has developed a simplified version of BIA that uses leg-to-leg bioimpedance analysis.  In this system, two footpad electrodes (pressure contact) are incorporated to the platform of a precision electronic scale.  A person’s measurements are taken while in a standing position with the electrodes in contact with bare feet.  The body fat monitor/analyzer automatically measures weight and then impedance.  Computer software (a microprocessor) imbedded in the product uses the measured impedance, the subject’s gender, height, fitness level and in some cases age, (which have been pre-programmed), and the weight to determine body fat percentage based on equation formulas.  Tanita’s reference method is DEXA.

Through multiple regression analysis, Tanita has derived standard formulas to determine body fat percentage.  Tanita’s equations are generalized for standard adults, athletes and children.

The Tanita method has all the advantages of traditional BIA as well as greater ease of use, speed, and portability.  Professional versions of the product can be found in hospitals, health clubs and research labs and include computer printouts of comprehensive data such as BMI, fat percent, fat weight, total body water, fat-free mass, and BMR.  The concept has been adapted for use as an affordable home monitoring device.  Now ordinary people along with fitness enthusiasts and patients with health risks can measure body fat as part of a regular healthy lifestyle.  The same variables apply with regard to hydration levels, and measuring should be done under consistent conditions.

Note: this is what I use but mine is hand held. Kathie

Near-Infrared Interactance (NIR)

A fiber optic probe is connected to a digital analyzer that indirectly measures the tissue composition (fat and water) at various sites on the body.   This method is based on studies that show optical densities are linearly related to subcutaneous and total body fat.  The biceps is the most often used single site for estimating body fat using the NIR method.  The NIR light penetrates the tissues and is reflected off the bone back to the detector.  The NIR data is entered into a prediction equation with the person’s height, weight, frame size and level of activity to estimate the percent body fat.

This method has become popular outside of the laboratory because it is simple, fast, noninvasive and the equipment is relatively inexpensive.  However the amount of pressure applied to the fibre optic probe during measurement may affect the values of optical densities, and skin color and hydration level may be potential sources of error.  To date, studies conducted with this method have produced mixed results; a high degree of error has occurred with very lean and very obese people; and the validity of a single-site measurement at the biceps is questionable.  Numerous sources report that more research is needed to substantiate the validity, accuracy and applicability of this method.

Dual Emery X-ray Absorptiometry (DEXA)

A relatively new technology that is very accurate and precise, DEXA is based on a three-compartment model that divides the body into total body mineral, fat-free soft (lean) mass, and fat tissue mass.  This technique is based on the assumption that bone mineral content is directly proportional to the amount of photon energy absorbed by the bone being studied.

DEXA uses a whole body scanner that has two low-dose x-rays at different sources that read bone and soft tissue mass simultaneously.  The sources are mounted beneath a table with a detector overhead.  The scanner passes across a person’s reclining body with data collected at 0.5 cm intervals.  A scan takes between 10-20 minutes.  It is safe and non-invasive with little burden to the individual, although a person must lie still throughout the procedure.

DEXA is fast becoming the new “gold” standard” because it provides a higher degree of precision in only one measurement and has the ability to show exactly where fat is distributed throughout the body.  It is very reliable and its results extremely repeatable; in addition, the method is safe and presents little burden to the subject.  Although this method is not as accurate in measuring the extremely obese and the cost of equipment is high, DEXA is quickly moving from the laboratory setting into clinical studies.

Other Methods for Measuring Body Composition

Magnetic Resonance Imaging (MRI) – An x-ray based method in which a magnetic field “excites” water and fat molecules in the body, producing a measurable signal.  A person lies within the magnet as a computer scans the body.  High-quality images show the amount of fat and where it is distributed.

MRI takes about 30 minutes and is very safe as it uses no ionizing radiation, but use is limited due to the high cost of equipment and analysis.

Total Body Electrical Conductivity (TOBEC) – This method is based on lean tissue being a better conductor of electricity than fat.  A person lies in a cylinder that generates a very weak electromagnetic field. The strength of the field depends on the electrolytes found in the person’s body water.  In about 10 seconds, TOBEC makes 10 conductivity readings that estimate lean body mass.  Although very accurate, its use is limited due to the high cost of the equipment.

Computed Tomography (CT) – CT produces cross-sectional scans of the body.  An x-ray tube sends a beam of photons toward a detector.  As the beam rotates around a person, data is collected, stored, and applied to complex algorithms to build images that determine body composition.  CT is particularly useful in giving a ratio of intra-abdominal fat to extra-abdominal fat.  It is noninvasive, but potential is limited by exposure to radiation and high equipment cost.

BOD POD® (Air Displacement) – Based on the same principle as underwater weighing, the BOD POD uses computerized sensors to measure how much air is displaced while a person sits for 20 seconds in a capsule.  It uses a calculation to determine body density, then estimates body fat.  The equipment is very expensive and limited in availability.

*excerpted from the pamphlet “Understanding Body Fat Analysis”, produced by the Tanita Corporation of America, c1999

Answer from Edward R. Laskowski, M.D.

Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

As a general guide for exercise and illness, consider this:

• Exercise is usually OK if your signs and symptoms are all “above the neck” — symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat. Consider reducing the intensity and length of your workout, though, or you may feel worse. Instead of going for a run, take a walk, for example.
• Don’t exercise if your signs and symptoms are “below the neck” — such as chest congestion, hacking cough or upset stomach.
• Don’t exercise if you have a fever, fatigue or widespread muscle aches.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren’t sure if it’s OK to exercise.

Remember if you do choose to exercise when you’re sick, reduce the intensity and length of your workout. If you attempt to exercise at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness.

Answer from Edward R. Laskowski, M.D.

Despite the claims, there is no convincing evidence that wearing toning shoes will make your legs more toned or cause you to burn extra calories.

Toning shoes are designed to simulate walking barefoot or walking on an uneven surface. Manufacturers say the unstable design of the shoes forces wearers to use their leg muscles more — which burns more calories and tones the muscles. However, an independent study by a nonprofit fitness organization found no evidence that wearing toning shoes leads to improved muscle tone or greater energy expenditure. In addition, there are no studies that prove that they improve balance or stability to a great degree.

If you like the way toning shoes look and find them comfortable and not too unstable, there’s probably no harm in trying a pair. And if you increase your activity as a result, you’ll benefit your overall health.