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JK Holistic Therapies Complementary Therapies in Leigh on Sea
The human body is designed to heal itself but modern life can disrupt our natural balance.
Holistic therapies bring deep relaxation to help to restore your equilibrium & improve your overall sense of wellbeing.
These therapies focus on the person as a whole rather than treating specific conditions to rebalance the mind & body.
Aromatherapy massage combines the essence of plants with therapeutic massage. Pure essential oils from aromatic plant sources like flowers, herbs & spices are chosen for their therapeutic properties to bring you a deeply relaxing yet rejuvenating therapy.
I blend a bespoke oil especially for you for your choice of massage. Choose from: back & shoulder massage (30 minutes) back, neck & shoulder massage (45 minutes) full body massage (60 minutes) full body massage, including stomach, face & scalp (90 minutes)
Let me create a bespoke aromatherapy massage to address your needs, for example a full leg & foot massage with soothing oils is the perfect option after a hike or run. Combine it with a reflexology treatment for a complete holistic boost.
I also offer bespoke blended oils to address a particular issue as a pulse point roll-on, as a massage oil, or for a diffuser. Contact me for details & prices.
Crystals have their own vibration & unique properties to refresh & energise your natural energy flow. Crystal Therapy works with these properties to bring balance to your mind, body & spirit. This is a deeply relaxing therapy that enhances your general wellbeing, reduces stress & tension as well as supporting you through change or difficult times .
Crystals are placed on your main chakras & around your fully-clothed body allowing the crystal vibrations to rebalance your mind & body while you relax & enjoy the crystal energy working for your greater good.
People have been working with crystals for thousands of years, the earliest recorded use dates back at least 5000 years. There is a huge range of natural crystals, each with their own energies & properties. Crystals have been shown to vibrate, focus light energy, hold heat & electricity, this therapy is always unique to you as the crystals are chosen at the time of your treatment so no two sessions are the same.
Indian Head Massage
Indian Head Massage uses massage & pressure points on the head, neck, shoulders & face to induce relaxation, relieving stress & tension, it encourages the release of endorphins to lift your mood.
Indian head massage was traditionally carried out as a seated massage & worked on the scalp, neck & shoulders, my 30-minute session reflects this traditional approach. You may stay fully clothed or remove your top and wrap yourself in a towel or sarong.
A 60-minute session is carried out on the massage table & works on the scalp, face, shoulders, upper back, upper chest, tops of arms & neck with a natural balm or oil for deeper relaxation. An essential oil tailored for you may be used if you would like to enhance this treatment further. You need only remove your top and and wrap yourself up with a sarong or towel.
Indian Head Massage:
increases your general sense of wellbeing
Reflexology works on the theory that areas on the feet, or hands, mirror different organs & parts of the body. Working these reflex points & areas stimulates a response to the corresponding part of the body to bring it back to balance.
Reflexology is worked on the feet so you only need remove your shoes & socks. You will be made comfortable on the treatment couch with pillows, blankets & cushioned support.
Your reflexology treatment starts with a short foot & lower leg massage with balm or cream to awaken & warm up the feet. Reflex points & areas on the feet are worked to stimulate the corresponding areas back into balance. Where areas of imbalance or congestion are felt in these reflexes, a deeper pressure may be applied or longer time spent working those reflexes to rebalance them. Reflexology is a holistic treatment so the whole body is always worked on the feet.
During the treatment, you may feel tingling or similar sensations along with an overall sense of calm & wellbeing.
I have done additional training and research to support those with Long Covid and women through peri-menopause and the menopause. I am also trained in Vertical Reflexology Therapy.
increases your general sense of wellbeing
I am a full member of the Association of Reflexologists giving you the reassurance that I am qualified to their standard, insured & abide by their code of practice & ethics. For more information about Reflexology, take a look at their video.
Reflexology with Crystals
Crystal Reflexology combines the natural power of crystals with Reflexology. The treatment starts with a foot massage using crystal tools to energise the feet, throughout the reflexology treatment I work with crystal tools on tender or out of balance reflexes on the feet. I hold crystals on the chakras on the feet to balance your chakras system. This is a deeply relaxing, balancing & energising therapy, perfect for when you are feeling out of kilter or need an extra boost.
Reiki is an energy therapy that works to restore & strengthen your natural energy flow so improving your body's natural healing ability. A deeply relaxing therapy that supports your health & increases your sense of wellbeing. A Reiki treatment brings a profound state of calm to the mind & body.
The Japanese word Reiki translates as spiritual or universal (Rei) energy (Ki). The system of Reiki was founded by Mikao Usui in 1902 & has since evolved into various forms around the world. I practice Usui Reiki Ryoho, the original Japanese style of Reiki & can trace my training lineage directly back to Mikao Usui. Reiki is not affiliated with any religion or belief system & is a safe, non-intrusive therapy suitable for everyone.
The therapy is usually carried out on a treatment couch but as this is a versatile therapy, it can be carried out anywhere where the recipient & practitioner are comfortable. During the session, I lightly hold my hands on or over your fully clothed body, channelling the universal energy through my hands.
encourages deep relaxation
brings balance to the body, mind & emotions
promotes a calm, peaceful sense of wellbeing
can support & encourage positive personal choices
promotes the body's natural healing ability
During the Reiki session, you will mostly feel calm and deeply relaxed, you may feel a tingling sensation, warmth, feeling cool or twitching, this is a sign of energy flow . Afterwards you will feel rested, calm and relaxed with an enhanced sense of wellbeing.
I am a member of the UK Reiki Federation, giving you the reassurance that I am fully trained, insured & abide by their code of conduct & ethics.
For more information about Reiki click here to visit the UK Reiki association website.
Reiki with Crystals
Crystal Reiki combines the healing power of natural crystals & Reiki to create a profoundly relaxing treatment. Natural crystals are placed on the seven chakras of the body & areas of imbalance to cleanse & revitalise the mind, body & spirit.
You are unique so your holistic therapy treatment should be too. Let me create a bespoke treatment for you, taking into consideration your needs & preferences using a combination of therapies. Examples of therapies that work well together: Aromatherapy Foot & Leg Massage with Reflexology Reflexology & Reiki Reiki & Indian Head Massage
Relax after your treatment. Take time to get up from the massage table, there is no need rush.
There will always be time to discuss your treatment & provide you with appropriate aftercare advice.
Please always ensure you are sufficiently alert to drive after your treatment.
To experience the full benefits of your treatment please follow these suggestions for 24 to 48 hours after your treatment:
drink plenty of water
avoid stimulants such as coffee, tea, & alcohol
eat light meals
take time to relax & avoid strenuous activity.
Occasionally you may experience a healing reaction following a treatment, this could be a mild headache, increased thirst, feeling tired or emotional. This indicates that your body is going through a cleansing process. If you experience any unusual symptoms or are concerned, please contact me. You may feel none of the above as everybody responds differently to the cleansing process.
There will always be time to discuss your treatment & provide you with aftercare advice.
Please click here to read recommended aftercare advice.
I welcome all feedback from clients as it enables me to recognise what I'm doing right & make changes where I can. Click here to read reviews left on Google Click here to read a few of my client's comments
Please feel free to use the guides on the Self-help guides tab. Click here to view & download them
Reflexology for Menopause
Member of UK Reiki Federation
Click here to view my listing on the UK Reiki Federation website.


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Chlamydia Antigen Swab Rapid Test
Expiry Date: November 2018. Limited stock available. While stock lasts.
ZAR Price: R400.00 per box
20 Tests per box
The Chlamydia Ag Sample Rapid Test is a lateral flow immunoassay for the qualitative detection of Chlamydia trachomatis (C. trachomatis) antigen in endocervical or endourethral swab specimens. It is intended to be used as a screening test and as an aid in the diagnosis of the infection of C. trachomatis. Any reactive specimen with the Chlamydia Ag Sample Rapid Test must be confirmed with alternative testing method(s) such as antibody test, PCR and clinical findings.

domain: health


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Haldiram's Multigrain Chapati (Pack of 2)360g
Multigrain Roti is a popular Indian bread that is made with a combination of whole wheat flour and some more ground grains. Other than whole wheat flour, it has ragi flour, bajra flour, besan, and oats flour. We have combined 5 healthy Indian flours: jowar flour, bajra flour, ragi flour, nachni flour, besan and whole wheat flour in healthy multigrain chapati.
Aids in Digestion, Improves Metabolism and Protects Immunity. Multigrain atta is rich in dietary fibre, having a number of positive effects on your body. AASHIRVAAD Multigrain Atta benefits due to higher dietary fiber content include improved functioning of your digestive system.
Buy this healthy and frozen product in our Veenas online grocery store at an affordable price with the best offers. We give the best door delivery with safe packaging through orders from our site https://veenas.com/ . Veenas proudly delivers massive products to our customers with the best deals. All of our products are processed in a very clean environment.
Ingredients : Whole Wheat Flour (60%), Multigrain Flour 8% (Soy, Maize, Barley, Ragi, Oats, Chang Dal), Water, Milk, Refined Sunflower Oil And Salt.
For allergens see ingredients in bold.


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BEST BEFORE 16 OCTOBER 2020
Organic Bite soother is handmade from natural and organic ingredients. It contains a combination of different essential oils, herbal extracts and herbal oils. It is used after insect bites for a better feeling on the skin to help sooth itching, irritated skin. Roll-on glass packaging for easy and quick apply.
Apply several times daily until satisfied with the result. Avoid contact with eyes.
Handmade by Amon & hand illustrated by Anis in Slovenia.
Certified by IKC UM. Animal friendly.
Product is packed in glass.
INGREDIENTS: olive oil*, tea tree essential oil*, lavender essential oil*, pepermint essential oil*, herbal macerates (calendula*, arnica*, daisy*), calendula absolute*, rosemary antioxidant*
INCI: Olea europaea oil*, Melaleuca alternifolia oil*, Lavandula angustifolia oil*, Helianthus annus seed oil*, Azadirachta indica oil*, Mentha x piperita oil*, Calendula officinalis extract*, Arnica montana extract*, Rosmarinus officinalis leaf extract*, Bellis perennis extract*, limonene**, linalool**, geraniol** *from certified organic agriculture **essential oil component


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Sale Sold out
Regular price Rs. 55.00
Regular priceUnit price per
Cucumbers are rich in vitamins A and C, calcium, copper, and magnesium, as well as an enzyme called erepsin, which improves digestion. Cucumber seeds are also believed to be a beneficial cure for intestinal tapeworms. This cooling vegetable is known for reducing inflammation, which is why it's so popular as a beauty remedy for puffy eyes.
- I have always been cautious about my health and for that I always eat a good diet. Pushti Organics has provided me with fresh and healthy food and vegetables products.
- The Mango milkshake has never tested better before. The safeda mangoes are awesome!!! What you get in the market otherwise does not even taste half as good!!cheers to the team!
- A place to have all your organic vegetables, fruits & dry perishable. The staff is so friendly and helpful,it will make your shopping a good experience. I have been shopping here for the last 2 months. No Cribs.
- The veggies from Pushti Organics are fresh, the excat kind of veggies I have expected. Deliveries are always on time and well packed. One last not the least Organic veggies have affordable prices and are less as compared to other organic veggies in the market.


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Congratulations! Your product has been successfully added to cart. Do you wish to purchase more products? then click Continue Shopping or else if this product only then click Proceed to checkout...
It helps to protect skin from acne. Active Ingredients: Jasthimadhu, Neem, Rose, Manjistha, Raktachandan, Wheat germ oil, Lemon oil.
Helps to keep skin firm with daily use and improve the look of dullness, uneven skin tone with powerful anti-oxidants.
It helps to give radiance to the skin, prevents signs of aging and reduces dark circles, marks and other signs. It helps to make the skin soft and glowing.
It soothes skin, helps to protect your skin from Sun Allergy, Itchiness, Redness, Dry Eczema.
Also Effective for all skin types.


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Weight Lifting Complete highly recommends a home gym for all your workouts.
A big time commercial gym will obviously have more gym equipment.
Most of the space taken up in those commercial gyms are used by weight lifting machines and other exercise machines.
Here's the 100% truth about a home gym:
“A home gym can and will compete with any commercial gym once you have the right equipment.”
Your at home gym should be focused around free weights like barbells, dumbbells, and even kettlebells.
Home fitness can easily be accomplished with the best home workout equipment.
A well built home gym will allow you to reach your fitness goals in the comfort of your home.
And please, before we go any further, don't purchase any of those fancy weight machines with weight stacks on them with 6 different weight stations.
And don't purhcase anything like that or similar to that. When I see those fancy machines, I cringe because I know people are falling for that because they think a machine is better or easier to use. It's not better or easier.
What is Fitness Anyway?
Definition of fitness:
“The condition of being physically fit and healthy.” Well, that didn't really help much. Let's go deeper.
Definition of physical fitness:
“A state of health and well being that leads to the ability to perform sports, work, and activities.”
Physical fitness is supposedly achieved through “moderate physical exercise,” proper diet and nutrition, and sufficient rest according to Wikipedia.
What is Home Fitness?
You can definitely achieve physical fitness by working out at home.
For instance, I've been doing all of the following fitness exercises since the year 2000 all in my home gym and outdoors around my home:
- Weight Lifting Exercises
- Cardiovascular Exercise
- Endurance Exercise
- Balance Exercise
- Strength Training Exercises
- Flexibility Exercises
- Stretching Exercises
- Conditioning Exercises
- Bodyweight Exercises
- Power Lifting Exercises
By combining the ability to do all of the different types of fitness exercises above, you can improve your physical fitness to new levels.
And you can do all of that through at home fitness exercises using at home fitness equipment in your home gym.
I've done this and you can too. My home gym was built from a single pair of adjustable dumbbell handles and has increased to an amazing home gym that I love and use every day.
My home gym is my favorite spot in our home. Our kids love it too. And that's a great thing.
How Do You Improve Your Physical Fitness at Home?
Improving physical fitness means you have to work harder at something than you ever have before.
That is how your body improves. For example, I increase my strength levels and become stronger by lifting weight that is heavier than I have ever lifted.
By doing so, my body builds and improves itself so the next time I lift that same weight it will be easier for me.
For cardiovascular exercise, you should always work on improvement too. If you walk on the treadmill every day at the same speed, same incline, and same duration, why would your body need to improve and get better?
An improvement in fitness occurs when you work on getting better. This takes hard work.
This means at home fitness isn't easier than any other method. The actual work is just as difficult, but the home workouts are more convenient (in addition to many other factors too).
Weight Lifting Complete gets tens of thousands of visitors each year looking for Bowflex workouts and Bowflex exercises.
You might be one of those people!
The Bowflex is not the greatest piece of home exercise machinery that you can own, but it's definitely not a bad option if you're trying to get into better shape and improve your level of physical fitness.
Simply beginning an exercise program with any home exercise equipment is the first step to a lifestyle change.
If you don't already have a Bowflex machine, do not purchase one and instead use that money on free weights like barbells and dumbbells.
If you already have a Bowflex machine, you can use it as a home gym but you need to choose the best exercises to use with your Bowflex version.
What is a Bowflex Home Gym Machine?
The Bowflex Company started in 1986 so they've been around for a long time now.
The very first Bowflex home gym was a Bowflex 2000X. Since then, there have been many new models developed. I can't even find a number on how many that might be.
Though, I do find about 25 different models with manuals that can be downloaded on the Bowflex website.
This means they do have good products and you can improve your body, health, and appearance with a Bowflex machine.
“Free Weight Don't Come Close to Bowflex.” What???
A Bowflex video I watched says: “No free weights come close to a Bowflex Home Gym.”
Now that is 100% not the truth. Free weights will always out perform any machine. Yes, their machines use polymer rods or power rods which are supposed to create constant tension on the muscle.
But, you can bet that free weights do the same thing (constant tension on the muscle) and do it better. Free weights still allow the most natural movement. Machines can't compare with that.
The Bowflex company (Nautilus) also have a newer source of resistance that they call SpiraFlex technology. This is also supposed to apply constant tension to each exercise.
They are constantly coming out with new technology and new machines.
A Few of the Bowflex Home Gym Models
There are a huge number of Bowflex models. Here's just a few of those model numbers:
- Bowflex 2000x
- Bowflex Extreme
- Bowflex Revolution
- Bowflex Blaze
- Bowflex PR1000
- Bowflex XTL
- Bowflex Sport
- Bowflex Extreme 2
- Bowlfex Classic
- Bowflex Conquest
- Bowflex Extreme SE
Most of the Bowflex models use power rods. I believe, at this time, the Bowflex Revolution is the only model that uses SpiraFlex technology. I am sure that will change in the future.
Choosing the Right Bowflex Exercises
You want to choose variations of the big compound weight lifting exercises.
If you choose the correct exercises, you will be able to use the largest amount of resistance on your Bowflex home gym.
This means that you will be able to increase the resistance more often between workouts when using WLC System principles of progression.
This is very important for building muscle.
Here are the 7 core exercise movements that you should be doing with your Bowflex machine:
- Bench Press
- Overhead Press
- Chin Up
Yes, the Bowflex is not capable of allowing you to do chin ups and dips but you can choose movements that are very similar. For instance, do lat pulldowns instead of chin ups.
I want to warn you, though, that lat pulldowns are in NO WAY close to the real chin ups exercise. Not even close. So you might get yourself a chin up and dip station and start doing those exercises separately.
Again, I highly recommend the use of free weights over any Bowflex machine or other machines. There is no comparison in the results you will achieve.
Home Exercise Equipment
I want to provide you with a guide to the best home exercise equipment.
When you get the best equipment for a home gym, you'll be able to do the absolute best home exercises.
You'll even be able to start a home exercise program that will provide you with even better results than going to a commercial gym.
Home Exercise Equipment for Strength Training
Weight lifting (in my opinion) is an absolute must to increase physical fitness because you gain strength, power, and build muscle.
Without weight training, you'll have trouble increasing your fitness levels.
Here's a list of weight lifting equipment I highly recommend for your home gym:
- Power Rack
- Weight Bench
- Chin Up Station
- Dip Station
- Olympic Barbell Sets
- Dumbbell Sets
- Specialty Bars
- Ironmind Hip Belt
- Calf Blocks
- Weight Plate Holders
- Dumbbell Rack
- Fractional Weight Plates
- Extra Weight Plates
- Cable System
This is a good list to have as a goal. Complete that list and you will have a huge number of home gym exercises to choose from just as I do.
I started building my home gym in the year 2000 with just a set of adjustable dumbbell handles. Now, I have all of the home gym equipment listed and much more.
If you really want to get started with weight lifting at home, simply get a set of adjustable dumbbells and extra weight plates. That's what I did, and it worked well for me for a while.
Home Exercise Equipment for Cardiovascular Exercise
Cardiovascular exercise is highly important and you do need some home exercise equipment to do workouts when it's very cold outside, raining, or snowing.
I always recommend you get outside as much as possible for fresh air and sunlight (if you live in an area with fresh air), but sometimes this isn't possible so cardio machines are highly recommended.
For your cardio workouts, I always recommend at least a couple of different machines.
My favorites at this time are the treadmill and the elliptical trainer. Incline treadmill walking is one cardio exercise I highly recommend and the elliptical is awesome because it's a very low impact machine and is very smooth and easy on the joints.
Always Choose Low Impact Cardio Exercises
Keeping levels of stress low on your joints is a top priority so I usually don't recommend running for long distances. I would rather do incline treadmill walking than running. That's my personal preference as my knees were never great with the high impact of running.
A treadmill and elliptical are all you really need for your home gym, but more variety is always better. You might add a high quality rowing machine or an exercise bike.
I am not a huge fan of exercise bikes either because I have to sit a long time for my job and for working on Weight Lifting Complete. I don't want to continue exercise with my legs in the same sitting position. This can lead to issues with muscles being tight making it difficult to perform exercises without pain.
Jumping rope is highly recommended for conditioning workouts as well as sled pulling and sled pushing (for awesome workouts).
Home Exercise Equipment for Stretching and Flexibility
Most normal stretching exercises can be done without any equipment so you don't need any additional home exercise equipment for stretching.
With the WLC System, though, you will use weighted stretching during your weight lifting workouts. This type of stretching will use the weight lifting equipment you already have.
Foam rollers are awesome pieces of equipment you will want to add to your home gym and use for warming up, between sets, or even after your workouts.
Resistance bands are also a good piece of equipment to add as they can be used for stretching and flexibility as well as for assistance on chin ups, pull ups, and dips.
Bands can also be used for adding resistance to exercises so they are very good to have in your gym.
As you know, I highly recommend home gyms or having a free weight gym at home.
I do not recommend the home gym machines that are being sold and marketed as better than free weights. They may take up less space, but you will be wasting much more time and getting far inferior results.
You don't need a HUGE space in your home for a gym. Some people I have helped simply used a pair of dumbbells and set them beside their bed in their bedroom. A pair of dumbbells are better than any weight machine too!
Advantages of Home Gyms
To me, there is absolutely ZERO comparison between a home gym and a commercial gym. I will always choose my home gym over a commercial gym.
If you have the right equipment, a commercial gym will provide no advantages in terms of equipment available.
Distractions are very limited in a home gym compared to a commercial gym. In fact, some people in commercial gyms make it nearly impossible to complete your workouts in the scheduled time.
You won't have to wait to use equipment in your home gym. There won't be sweat left on the equipment from someone else. Also, you won't have “experts” telling you how to do everything.
Music won't be an issue in your home gym. It's difficult to please everyone with the music choices in a gym, but at home, you've got it all to yourself. Music is highly important to weight training and can help you increase strength levels instantly.
Home Gyms Provide Many Advantages and Benefits Over a Gym Membership
Cost is a big factor too. Home gyms will cost more money up front, but you can slowly build them over the years. Commercial gyms cost you much more money in the long run and includes monthly fees, contracts, extra drive time, gas money, and other time and money wasted.
Convenience is the BIGGEST factor for why I recommend a home gym.
You can do workouts any time you want. Just get into your gym and get to work. You'll get the workouts done faster with no distractions. You can even workout more frequently if needed with no extra stress added about making it to the gym.
Let's face the truth: commercial gyms take a lot of extra time. Home gyms save you time.
Where to Build Your Home Gym
You might be looking around your home or apartment to see where you can build a home gym.
Some people convert their garages to home gyms and this is a good option if you don't need your garage for parking your vehicle or vehicles.
Basements are another great option and one that I have used now in 2 different homes. The first home gym I had was in an unfinished basement. My newest home gym is in a finished basement room with windows, and I absolutely love it compared to my last gym.
If you have an extra bedroom, you can use that too. When my wife and I first were married, we had an extra bedroom in a duplex home. We used that extra bedroom for our gym. It was small, but we made it work well.
If you have any extra space in any room, start a home gym there.
Home Gym Flooring
Hard rubber flooring is not recommended. I see many people recommending horse stall mats that are 3/4″ thick and very hard rubber.
I've had those in my home gym, and I gave them all away. They are ridiculously hard, and you might as well be doing your workouts on concrete.
Softer foam flooring is my recommendation to you and something I now have in my home gym. It's absolutey amazing, and I wouldn't trade it for any other floor.
I Am In Love With Soft Foam Flooring in My Gym
In fact, I visit my gym often just for the soft feel of the floor! Seriously.
I love that soft foam flooring so much that I added it in our unfinished basement storage rooms too. Everyone that comes to visit us love the foam flooring and ask where they can get it.
Soft foam flooring doesn't do well with heavy weights sitting on it as it leaves indentions, but this flooring is so easy to replace if you ever need to in the future.
And the cost is very low compared to other rubber gym floors. I keep extra packs of this foam flooring just in case I need to replace some tiles in the future.
Installation of this home gym flooring is very easy too! The install was one of the easiest things for a home that I've ever done. It cuts very easily with a utility knife and is light weight.
Home workouts, without a doubt, are more effective than any commercial gym workout.
But you need the right equipment, the right exercises, and the right home workouts.
This is what a good home workout plan will look like:
Pre Workout Warm Up
Start out with light cardiovascular exercise in your home gym for 5 minutes. This might be the treadmill or the elliptical machine.
Then do 20 jumping jacks followed by 10 body weight squats and some easy push ups.
Next, do some arm circle rotations to warm up your shoulders. I usually follow this with some front to back leg swings and some side to side leg swings.
Usually, I throw a few other dynamic stretching exercises in there just to warm up as good as I possibly can.
Weight Lifting Workout Example
Here's an example home workout (full body workout) you might be doing (this is just a single workout and not all will look like this):
Exercise (1 set each for 6 to 12 reps)
1. Safety Bar Squats
2. Weighted Push Ups
3. Dumbbell Lunges
4. Pendlay Rows
5. Parallel Dips
6. Squat Raises
7. 1-Arm Overhead Press
8. Close Grip Chin Ups
9. Trap Bar Deadlift
10. Hammer Curls
For the home workout above, you would need the following home gym equipment:
Power rack, safety squat bar, hip belt, weight bench, trap bar, dumbbells, barbell, weight plates, chin up station, dip station, and calf block.
The above home gym equipment allows you to do a top-notch at home workout as shown with those 10 exercises.
After each exercise, you will also perform a weighted stretch which is accomplished with no additional equipment. This weighted stretch provides additional benefits all in the comfort of your home gym.
Cardio Workout Example
A cardio machine such as the treadmill is an important piece of your home gym because you need to have the ability to do cardio workouts.
Once you have a couple of cardio machines, simply alternate between them for your cardio workouts.
If you have a 20-minute cardio workout planned out in your program using the WLC System, it might look like this:
0 – 2 minutes: warm up at treadmill speed of 3.0 mph and 0 incline
2 – 5 minutes: 3.5 mph and 1 incline
5 – 8 minutes: 4.0 mph and 2 incline
8 – 11 minutes: 4.5 mph and 3 incline
11 – 14 minutes: 5.0 mph and 4 incline
14 – 16 minutes: 5.5 mph and 5 incline
16 – 18 minutes: 4.0 mph and 3 incline
18 – 20 minutes: 3.5 mph and 1 incline
This is a great example of a cardio workout you can perform as one of your home workouts.
Notice how the intensity starts out low and increases over the course of the workout. The intensity is then lowered towards the end of the workout.
You can do your cardio workouts much easier at home and more often as needed during a fat loss cycle.
There's no reason to drive to a gym to do a 20-minute workout. When you have the right equipment at home, you can workout more often (as required) and get even better results.
Conditioning Workout Example
During muscle building cycles and periods of higher calorie intake, I recommend conditioning workouts.
These workouts at home are to increase your levels of physical fitness.
A conditioning workout might consist of farmers walk where you carry heavy weights around for a couple of minutes at a time.
Or, one of my favorite conditioning workouts is pulling a sled forwards and backwards.
This can be done on a concrete basement floor or out in your yard. I have used an old tire with weight plates on my basement floor, and I have also pulled my kids around on a weight sled in the yard (taller grass is more difficult).
Chopping Wood is an Awesome Conditioning Workout
Another good conditioning workout is chopping wood. I love to chop wood with a large maul and a 16-pound sledge hammer.
This is very good for you and increases your fitness levels.
An increase in physical fitness is important because you'll be able to get even better results from workouts at home.
For instance, a person with low levels of physical fitness won't be able to do many sets of weight training which limits the overall muscle building stimulus from a workout.
Exercises At Home
You can do a very large variety of exercises at home when you have the right equipment, but you can even do a good number without any equipment at all.
If you don't have any weight lifting equipment, gym equipment, or cardio machines, you can still do many bodyweight exercises right there at home.
Here are 3 bodyweight exercises you can do at home (you don't even need a home gym) right now:
- Push Ups
There are also a huge number of exercise variations of those 3 bodyweight exercises that you can do.
For instance, here are just a few of the lunge variations you can do at home:
- Lateral Lunges
- Reverse Lunges
- Curtsy Lunges
- Jumping Lunges
- Stationary Lunges
- Walking Lunges
If you do have the right weight lifting equipment discussed on this page, you can do hundreds of exercises at home.
There Are No Limitations With a Home Gym
There really is no limit to what you can do in a home gym.
Start your gym with just a couple of pieces of weight lifting equipment, and build it from there. As you build your home gym, the number of exercises you can do will greatly increase.
But, you don't need them all when you're first starting to workout at home.
Instead, pick the best exercises and work on getting very good at them and getting very strong on those exercises.
This takes time and you will be building your home gym with more gym equipment while you are getting good at those exercises.
Conclusion to Home Gym
I absolutely love home gyms, and I hope the information on this page has truly helped you.
Please ask me any questions you might have, and I'll provide the help you need with your home gym.
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For instantly whiter, softer and more radiant looking skin. This product is cold-pressed and rich in milk protein, cocoa butter, shea butter and other soothing and nourishing ingredients. It hydrates and lightens up the skin as early as first use and brings a powerful long-term whitening effect that accelerates dark cell exfoliation, evens skin tone, and provides an instant pinkish glow for a brighter luminous complexion. It controls excess oil and sebum, moisturizes the skin, minimizes pores, maintains skin elasticity and improves signs of aging. It also accelerates healing in skin disorders and soothes various skin irritations.


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Washable, resusable unisex face mask. Comfortable and adjustable metal molding around nose area for fit. Optional pocket for filter (sold separately HERE)
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The CDC now recommends everyone use cloth masks in public.
All mask sales are final sale for health reasons.
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Cleaning your pet’s teeth is about more than just getting their pearly whites to sparkle — it’s an important step in their overall health and wellness. With TropiClean Fresh Breath Dental Health Solution for Cats, cats can benefit from daily plaque and tartar defense. Easy-to-use Dental Health Solution gives your cat clean teeth and fresh breath-no brushing required!
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Overview Of The Light Therapy Market 2023-2032: Growth And Major Players Analysis
The Business Research Company’s global market reports are now updated with the latest market sizing information for the year 2023 and forecasted to 2032
The global light therapy market is expected to grow from $1.12 billion in 2022 to $1.18 billion in 2023 at a compound annual growth rate (CAGR) of 4.86%. The global light therapy market size is expected to reach $1.43 billion in 2027 at a CAGR of 5.09%.
North America held the largest light therapy market share, and Asia-Pacific was the fastest-growing region in 2022.
Light Therapy Market Driver
The rising frequency of skin illnesses is projected to drive future expansion in the light therapy industry. Skin illnesses encompass a wide range of maladies that affect the skin and can be caused by bacterial, viral, fungal, allergic, and parasite infections, as well as the skin itself. Light therapy uses light waves to treat skin conditions such as psoriasis, eczema, mycosis, vitiligo, and others by exposing the skin to an ultraviolet (UV) light for a set amount of time in combination with a medication that stimulates the skin’s immunity and helps in skin treating conditions naturally and reduces the cell development and inflammation that lead to skin disorders. According to a March 2023 report from the Centres for Disease Control (CDC), a US-based federal agency of health, the incidence of Candida auris (C. auris) cases in the US increased from 476 in 2019 to 1,471 in 2021, and the number of cases being screened tripled between 2020 and 2021, reaching 4,041 in total. Furthermore, according to the National Psoriasis Foundation, a US-based nonprofit organisation serving people with psoriasis and psoriatic arthritis, by December 2022, psoriasis will affect 125 million people globally, accounting for 2 to 3 percent of the overall population, with African Americans accounting for 1.5 percent compared to 3.6 percent of Caucasians. As a result, the rising frequency of skin illnesses is propelling the growth of the light therapy market.
View More On The Light Therapy Market Report 2023 – https://www.thebusinessresearchcompany.com/report/light-therapy-global-market-report
Prominent Light Therapy Market Trend
Technological developments are a major trend that is gaining traction in the light therapy market. To maintain their market position, major industry players are focusing their efforts on advanced technologies. LightStim®, a US-based maker of LED-based devices, for example, unveiled ElipsaTM, a next-generation HydraFacial system for wrinkles, discomfort, and acne, in June 2022. Elipsa is the first LightStim device with two treatment modes for wrinkles and acne, providing for the most effective and result-driven treatment possible. It employs LightStim MultiWave® patented technology and medical-grade LEDs to create a tranquil and relaxing experience that promotes actual benefits. It is designed and built with more than twice as many LEDs that are wirelessly linked to the HydraFacial Syndeo for supplying treatment analytics to better satisfy patient needs of the customer.
Light Therapy Market Prominent Players
Major players in the light therapy market are Verilux Inc., Koninklijke Philips N.V, Zepter International, Beurer GmbH, NATUREBRIGHT, Lucimed S.A., Lumie, Aura Daylight, Alaska Northern Lights, PhotoMedex Inc., Sphere Gadget Technologies, Compass Health Brands, TheraLight LLC, BioPhotas Inc., The Daylight Company and Zerigo Health.
Request A Sample Of The Global Light Therapy Market Report 2023:
Key Light Therapy Market Segments
The global light therapy market is segmented –
1) By Product: Light Box, Floor And Desk Lamps, Handheld Devices For Skin Treatment, Light Visor, Dawn Simulator, Light Therapy Lamps, Other Products
2) By Light Type: White Light, Blue Light, Red Light, Other Light Types
3) By Application: Psoriasis, Vitiligo, Eczema, Acne Vulgaris, SAD/Winter Blues, Sleeping Disorders, Other Applications
4) By End User: Homecare Setting, Hospital, Dermatology Clinics, Other End Users
The Light Therapy Global Market Report 2023 provides a comprehensive overview on the light therapy market size, trends and drivers, opportunities, strategies, and companies analysis. The countries covered in the light therapy market report are Australia, Brazil, China, France, Germany, India, Indonesia, Japan, Russia, South Korea, the UK, and the USA, and the major seven regions are Asia-Pacific, Western Europe, Eastern Europe, North America, South America, the Middle East, and Africa.
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Global Market Model: https://www.thebusinessresearchcompany.com/global-market-model


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