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Modifications are provided to make each sequence easier or more challenging.With the guidance in this book, you can:
- Improve your balance, 15 to 30 seconds at a time
- Learn how to engage more muscles when you sit and stand, and
- Practice good walking mechanics using common household recycling items like empty paper towel tubes.
The book is divided into three easy-to-follow sections: The Problem, The Solution, and The Action Plan. A dozen foundational exercises are described in detail and accompanied with illustrations. The exercises are designed to be tackled one at a time, so you can fit them into your daily life at your own leisure. By doing so, you will increase your strength, improve your posture, and boost your confidence — all vital components in preventing a fall.
“Balance and Your Body is an effort to break the debilitating cycle of the ‘fear of falling.’ Amanda provides guidance for readers based on solid scientific evidence to assist with safe and effective activities that reduce the risk of falls.” — Dr. Robert H. Wood, Director, School of Allied Health, Boise State University
Falls can be painful, costly, and downright deadly. As we get older, the risk of sustaining a life-altering fall increases. But it doesn’t have to be that way. With a focused regimen of balance and strength exercises, you can prevent a fall and enjoy your golden years.
In this second book of balance exercises by Amanda Sterczyk, you’ll learn key strengthening exercises that will increase muscle and bone strength, boost your confidence, and improve your balance. You’ll also discover how the author helped her own father recover from a hospital visit by guiding him through these foundational exercises.
This book provides a home-based fall prevention workout that doesn’t require special equipment, sweating, or getting down on the floor (you can do them on your bed!). Modifications are provided to make each sequence easier or more challenging.
Exercises are divided into three groups:
- lying (on the floor or your bed)
From the Foreword: “Balance 2.0: Preventing Falls with Exercise, is a remedy for our fear, a tool for change and a light amongst all those grim statistics. In it, she outlines a prescription for a guided therapeutic exercise program that will safely increase your muscle strength, improve your posture, assist with activities of daily living (such as reaching, squatting, climbing stairs, turning, walking, etc) and ultimately decrease your risk for falls.” — Suzanne Reid, Registered Physiotherapist & Co-Founder, Killens Reid Physiotherapy Clinic, Ottawa, Canada
“I really enjoyed Balance and Your Body! I had fun doing the exercises with my parents (aged 88 and 87). It gets them going, as well as me. It all makes sense—you have to read it and start exercising.”
“Balance and Your Body is Amanda’s second book especially written for seniors. The message is simple and true: “Move more, stay healthy longer!” The book is well organized and fun to read; the exercises are easy to follow and can be practiced whenever you have some time throughout the day (or sleepless night). No gym or equipment required!”
— An enthusiastic senior
“I carry Balance and Your Body in my bag, between my cell phone and wallet, so I always have it nearby as reference. The exercises are basic and you can easily incorporate them in our daily life, and if you don’t remember them, you can do what I do.”
“Her new book, Balance and Your Body, is very clear and easy to read. She explains why we need to move and the different aspects of balance. The exercises are simple and drawings help understand them. Not at all overwhelming to do the exercises. A very helpful book for any senior concerned about maintaining their independence. Essential for seniors to stay independent. Well done!”
— Amazon customer
Want to live longer and be healthier? Your body is designed to move, not sit. Not sure how to start? This book teaches you how to reap the benefits of being less sedentary without sweating it out at the gym. Your better body comes from forming better habits.
You have the power to build a healthier you today by moving more. Your life depends on it. And it’s not nearly as much work as you think.
As a personal trainer and founder of The Move More Institute™, Amanda Sterczyk knows that if you love your body, you need to move your body. This book will help you change your habits by teaching you how to add more movement to your day. That's right—movement, which is another way to say light physical activity. Physical activity doesn't need to be costly, time-consuming, or even sweaty. But it does need to happen. Every. Single. Day.
The research is unequivocal: A sedentary lifestyle is hazardous to your health. Physical inactivity has been identified by the World Health Organization as the fourth biggest risk factor for global mortality, behind high blood pressure, tobacco use, and high blood sugar. Labour-saving devices and apps have reduced the need for us to get up and move, which is bad news for our health. The good news is that adding more movement to your day isn’t complicated. With the guidance provided in this book, you can:
- Learn how to nudge yourself to be more active throughout the day, every day
- Improve your health by incorporating non-exercise activity into your busy workday, and
- Identify and overcome barriers to being more physically active.
The book is divided into three easy to follow sections: The Problem, The Solution, and The Action Plan. If you’re stuck and not sure what to do, this book will help you change your behaviour from "mostly sedentary" to "active mover.”
If you like self-help books that are light-hearted, humorous, and helpful, then you’ll love Amanda Sterczyk’s guide to get you moving more. For example, you’ll learn how fainting at a wedding validates the need to keep our chairs and that there are some occasions when sitting is preferable to standing.
Buy Move More, Your Life Depends On It to begin your journey to better health through active living today!
What readers are saying:
“Absolutely loved Amanda’s style of writing and her excellent and simple idea to help anyone become more active!”
“This book will not make you feel guilty or overwhelmed or put down because of what you're NOT already doing. Instead, the author shows you how you can incorporate little movement "snacks" into your life without making a big deal out of any of it. The author comes across as a very reality-based buddy who is there to guide you and cheer you on.”
“This is an excellent book for me as I have Parkinson’s Disease. This book brings together many helpful and practical ideas to get you to get out and move more.”
“Amanda's writing is clear and easy to absorb. This book is packed with easily accessible ways to add more movement in your daily life - which science is proving is more important to improved health and longevity. A must-read!”
“This book is amazing!! Amanda makes it so easy to add more movement to your day. I love the concept on nudges and creating new habits to make it more sustainable and long-lasting.
The screen is black, but only for a moment. As it comes to life, a beautiful woman of indeterminate age is staring back at you. She’s ready for you to bear witness to her story.
Unfreeze the image and follow the tale of Selfried and the many secrets that swirl around her and the cast of characters who have been pulled into her orbit:
The Influencer. The Guard. The Spouse. The Housekeeper. The Trainer. Everyone has a secret.
What will you learn from their stories, you ask? Everyone has a secret. Whether or not they reveal it is not always their call. What happens when others discover your secret? Will they keep it to themselves, or will they use it against you?
Once they know your secret, is it too late? As Benjamin Franklin said, “Three may keep a secret, if two of them are dead.” Would you prefer to get in front of the shitstorm by revealing secrets—yours or theirs—or keep it all hidden as long as possible?
And what about the broader implications of our secrets being exposed: Will our secrets be our undoing as a society? Are we being evaluated based on what we do, what we know, and how we respond?
Secrets built upon lies, built upon questions. What will Selfried do when her secrets are revealed? Will her seemingly innocent betrayal have farther-reaching repercussions that even she could foresee?
Let’s meet Selfried: “My name is Linda Schlumpsky and I’m a social media influencer, but you’ve probably never heard of me. Well, at least as Linda Schlumpsky, you’ve never heard of me. That’s because I buried that identity deeper than Jimmy Hoffa. I’m a small-town girl who was destined for a mid-level career in a third-rate city. Until I decided I wanted more in life… Now I’m Selfried. It’s pronounced ‘Self-reed,’ or you can call me Selfi—tee-em—as I prefer to be called. And yes, I did trademark my nickname. It helps with marketing my brand—me. Companies clamber to work with me.”
With each character introduced in their own short story, the reader is able to dive into the circumstances that brought these people together. Multiple twists at the end are guaranteed to shake up your perception of social media and its effect on the world and society as a whole.
If I’m honest with myself, I have to admit that I entered the fitness world for all the wrong reasons. Thus begins my memoir about a decade in the fitness world; a decade of trying to turn a hobby into a business. I share with you some of the funny — and downright crazy — things that happened along the way.
Who is this book for? It’s for you, the person who picked it up and wants an inside look at the fitness world, the world of entrepreneurship, and what happens when things don’t go as planned. I’ve pulled back the curtain to reveal some of what I went through in this, my third career in as many decades.
As I turn to my now fourth career as an author, I want to close the chapter on fitness by acknowledging all the sweat — metaphorical and literal — that dribbled and percolated out of me over the past decade.
I hope you enjoy this glimpse into the wonderful world of fitness. And if it encourages you to join a gym or group exercise class, that’s great. If it inspires you to get up and move more, well, my work here is done. Enjoy!
From the foreword: “Whether you are an avid fitness junkie, weekend warrior, fitness instructor, or just your everyday Joe, there's something for you in this book…As you read through Amanda's journey from beginning to end, you gain inside information and a few laughs you didn't know you needed. So sit down with a cup of coffee and get ready to have a great conversation with a friend. Because that's exactly what this book feels like — a conversation with a friend about real life.”
Do you have a desk job, either working in an office or from your home? If so, that makes you a professional sitter! Spending too much time sitting leads to an early grave. Your body is designed to move, not sit. Not sure how to start? This book teaches you how to reap the benefits of being less sedentary at the office without sweating it out at the gym. It shows you that moving more at work can and should be frequent, flexible, and free.
As an author, personal trainer, and founder of The Move More Institute™, Amanda Sterczyk knows that if you love your body, you need to move your body. This book will help you change your habits by teaching you how to add more movement to your work day.
The research is unequivocal: A sedentary lifestyle is hazardous to your health. Physical inactivity has been identified by the World Health Organization as the fourth biggest risk factor for global mortality, behind high blood pressure, tobacco use, and high blood sugar. Labour-saving devices and apps have reduced the need for us to get up and move, which is bad news for our health. The good news is that adding more movement to your work day isn’t complicated, and it doesn’t need to be costly or time-consuming. With the guidance provided in this book, you can:
- Improve your health by incorporating non-exercise (sweat-free) activity into your busy work day,
- Learn why standing desks aren’t the ultimate solution for everyone, and
- Assess the Zone of Convenience on your desk.
The book is divided into three easy to follow sections: The Problem, The Solution, and The Action Plan. Whether you’re an employee or an employer, this book will reveal how small doses of movement throughout the work day can increase employee engagement and morale, improve team relationships, boost concentration and productivity, and reduce stress levels and absenteeism — all while making you feel better.
If you like self-help books that are light-hearted, humorous, and helpful, then you’ll love Amanda Sterczyk’s guide to get you moving more. Buy Your Job Is Killing You to begin your journey to better health through active living today!
From the Foreword: “Your Job is Killing You, is “just what the doctor ordered.” It uniquely provides the rationale for, along with proven and practical strategies to decrease sitting time and increase breaks from sitting, especially during the workday. I could not put it down: well-written, up-to-date and accurate, with unique perspectives on combatting the insidious dangers of prolonged sitting. I highly recommend it!” - Barry A. Franklin, PhD, FACSM, MAACVPR, FAHA, Director, Preventive Cardiology/Cardiac Rehabilitation, William Beaumont Hospital, Royal Oak, Michigan
What readers are saying:
“Absolutely loved Amanda’s style of writing and her excellent and simple ideas to help anyone become more active!”
“The author shows you how you can incorporate little movement ‘snacks’ into your work life without making a big deal out of any of it. The author comes across as a very reality-based buddy who is there to guide you and cheer you on.”
“Amanda's writing is clear and easy to absorb.”
“If you decide moving is for you, Amanda provides many ideas of how you can do it.