12 Second Sequence Journal or The Bare Essentials Guide for Martial Arts Injury Prevention and Care

12 Second Sequence Journal: Shrink Your Waist in 2 Weeks!

Author: Jorge Cruis

Burn fat, shrink your waist, and get into the best shape of your life with this journal, the essential companion to fitness superstar Jorge Cruise’s newest revolutionary method of resistance training–the 12-Second Sequence.

For the entire 8-week program, you will find:

-workout and eating logs to keep you on track

-Inspirational quotes and meditations

-Journal space to record your own reflections

Book review: Therapy 101 or Hand and Foot Reflexology

The Bare Essentials Guide for Martial Arts Injury Prevention and Care

Author: Trish Bare Grounds

Written in easy to understand language, the guide addresses important self-care issues for the martial arts athlete including:

* Stretching: 30 essential exercises for building flexibility, preventing common injuries and rehabilitation

* Conditioning: Get the facts on plyometrics, weight training and running

* Nutrition: Learn to safely cut weight, prevent dehydration, and eat like a champion

* Step by step instructions, including photos, for professional athletic taping techniques: Ankle, Toes, Arch/Instep, Shin, Wrist, Hand, Fingers, Thumb

* Self-care: Ice vs. heat, identifying serious injuries, caring for minor injuries, training precaution when injured

* Tips on coping with: Blisters, Ankle Injuries, Back Pain, Knee Injuries, Shin Splints, Dehydration, Concussions, Bruises and Swelling, Chronic Injuries, Asthma

* Instructors and Coaches: Guidance on developing an Emergency Medical Plan, safety in training and competition, training your staff and building a qualified sports medicine team

From the Author, Trish Bare Grounds: "This book is written as a discussion with athletes. All of the technical terms used are defined in easy to understand language so that athletes, instructors and parents can benefit. If you are involved in martial arts or have a son or daughter who is, this book will give you some basic knowledge on preventing and caring for the injuries inherent to the martial arts."

Table of Contents:

Part 1	Staying Healthy
	Injury Prevention	13
	Stretching	14
	Stretching Exercises	24
	Equipment, Workout Surfaces and Proper Footwear	56
	Protective Equipment	60
	Jewelry	62
	Strength & Conditioning	65
	Eating to Compete	75
	Eating on Competition Day	84
	Hydration	85
Part 2	Injury Care
	Taping Techniques	91
	Ankle	95
	Feet	103
	Great Toe (Big Toe)	104
	Arch Support	107
	Shin Splints	111
	Wrist & Hand	115
	Fingers & Thumbs	119
	Care of Injuries	127
	Response to injury or possible injury	132
	How to care for basic injuries	139
	Using ice versus heat for injuries	143
	Use of braces, splints, sleeves and Aircasts	153
	Toe Injuries	155
	Arch injuries	156
	Blisters	156
	Ankle injuries	158
	Knee injuries	159
	Low back pain and injury	164
	Dehydration	166
	Head & face injuries	170
	Concussion	171
	Facial Injuries	178
	Common Conditions	185
	Asthma	186
	Diabetes	189
	Epilepsy & Seizure Disorders	191
Part 3	For Instructors
	Injury Care Programs	197
	Annual Medical Exams	197
	Sample Medical History	198
	Emergency Medical Plan	205
	What do you put in a first aid kit	213
	Sports Medicine Teams	217