Women’s Strength Training Anatomy Workouts – by Frédéric Delavier

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We’ve previously reviewed another book of Delavier’s, “Women’s Strength Training Anatomy“, which itself is great. This book adds a lot of practical advice to that one’s more informational format, but to gain full benefit of this one does not require having read that one.

A common reason that many women avoid strength-training is because they do not want to look muscular. Largely this is based on a faulty assumption, since you will never look like a bodybuilder unless you also eat like a bodybuilder, for example.

However, for those for whom the concern remains, today’s book is an excellent guide to strength-training with aesthetics in mind as well as functionality.

The exercises are divided into sections, thus: round your glutes / tone your quadriceps / shape your hamstrings / trim your calves / flatten your abs / curve your shoulders / develop a pain-free upper back / protect your lower back / enhance your chest / firm up your arms.

As you can see, a lot of these are mindful of aesthetics, but there’s nothing here that’s antithetical to function, and some (especially for example “develop a pain-free upper back” and “protect your lower back“) are very functional indeed.

Bottom line: Delavier’s anatomy and exercise books are top-tier, and this one is no exception. If you are a woman and would like to strength-train (or perhaps you already do, and would like to refine your training), then this book is an excellent choice.

Click here to check out Women’s Strength Training Anatomy Workouts, and have the body you want!

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  • High-Protein Plant-Based Diet for Beginners – by Maya Howard with Ariel Warren

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Seasoned vegans (well-seasoned vegans?) will know that getting enough protein from a plant-based diet is really not the challenge that many think it is, but for those just embarking on cutting out the meat, it’s not useful to say “it’s easy!”; it’s useful to show how.

    That’s what this book does. And not just by saying “these foods” and leaving people to wonder if they need to eat a pound of tofu each day to get their protein in. Instead, recipes. Enough for a 4-week meal plan, and the idea is that after a month of eating that way, it won’t be nearly so mysterious.

    The recipes are very easy to execute, while still having plenty of flavor (which is what happens when one uses a lot of flavorsome main ingredients and then seasons them well too). The ingredients are not obscure, and you should be able to find everything easily in any medium-sized supermarket.

    As for the well-roundedness of the diet, we’ll mention that the “with Ariel Warren” in the by-line means that while the book was principally authored by Maya Howard (who is, at time of writing, a nutritionist-in-training), she had input throughout from Ariel Warren (a Registered Dietician Nutritionist) to ensure she didn’t go off-piste anyway and it gets the professional stamp of approval.

    Bottom line: if you’d like to cook plant based while still prioritizing protein and you’re not sure how to make that exciting and fun instead of a chore, then this book will show you how to please your taste buds and improve your body composition at the same time.

    Click here to check out High-Protein Plant-Based Diet for Beginners, and dig in!

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  • Nutrition To Combat Lymphedema & Lipedema

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    Dr. Kelly Sturm is a rehab specialist (Doctor of Physical Therapy), and also a certified lymphedema therapist. Here’s what helps her patients with lymphedema and lipedema:

    Don’t fan the flames

    Lymphedema and lipedema are inflammatory lymphatic diseases affecting mostly women. As such, an anti-inflammatory diet will be important, but there are other factors too:

    • Anti-inflammatory diet: this is to reduce the chronic inflammation associated with lymphatic diseases. This means eating plenty of fruit and vegetables, especially berries and leafy greens, and avoiding things like sugar, alcohol, caffeine, and processed foods. And of course, don’t smoke.
    • Intermittent fasting: this also helps by giving the body a chance to correct itself; when the body isn’t digesting food, it has a lot more resources to devote to its favorite activity: maintenance. This results in lower inflammation, and better fat redistribution.
    • Weight loss: not a bandwagon we often get on at 10almonds as it’s rarely the most important thing, but in this case it is of high importance (second only to dealing with the inflammation), as excess weight around the lymph nodes and vessels can lead to dysfunction and swelling. Thus, reducing the weight can ease that and allow the body to heal.

    For more details on all of the above, enjoy:

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  • ‘Noisy’ autistic brains seem better at certain tasks. Here’s why neuroaffirmative research matters

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    Pratik Raul, University of Canberra; Jeroen van Boxtel, University of Canberra, and Jovana Acevska, University of Canberra

    Autism is a neurodevelopmental difference associated with specific experiences and characteristics.

    For decades, autism research has focused on behavioural, cognitive, social and communication difficulties. These studies highlighted how autistic people face issues with everyday tasks that allistic (meaning non-autistic) people do not. Some difficulties may include recognising emotions or social cues.

    But some research, including our own study, has explored specific advantages in autism. Studies have shown that in some cognitive tasks, autistic people perform better than allistic people. Autistic people may have greater success in identifying a simple shape embedded within a more complex design, arranging blocks of different shapes and colours, or spotting an object within a cluttered visual environment (similar to Where’s Wally?). Such enhanced performance has been recorded in babies as young as nine months who show emerging signs of autism.

    How and why do autistic individuals do so well on these tasks? The answer may be surprising: more “neural noise”.

    What is neural noise?

    Generally, when you think of noise, you probably think of auditory noise, the ups and downs in the amplitude of sound frequencies we hear.

    A similar thing happens in the brain with random fluctuations in neural activity. This is called neural noise.

    This noise is always present, and comes on top of any brain activity caused by things we see, hear, smell and touch. This means that in the brain, an identical stimulus that is presented multiple times won’t cause exactly the same activity. Sometimes the brain is more active, sometimes less. In fact, even the response to a single stimulus or event will fluctuate continuously.

    Neural noise in autism

    There are many sources of neural noise in the brain. These include how the neurons become excited and calm again, changes in attention and arousal levels, and biochemical processes at the cellular level, among others. An allistic brain has mechanisms to manage and use this noise. For instance, cells in the hippocampus (the brain’s memory system) can make use of neural noise to enhance memory encoding and recall.

    Evidence for high neural noise in autism can be seen in electroencephalography (EEG) recordings, where increased levels of neural fluctuations were observed in autistic children. This means their neural activity is less predictable, showing a wider range of activity (higher ups and downs) in response to the same stimulus.

    In simple terms, if we imagine the EEG responses like a sound wave, we would expect to see small ups and downs (amplitude) in allistic brains each time they encounter a stimulus. But autistic brains seem to show bigger ups and downs, demonstrating greater amplitude of neural noise.

    Many studies have linked this noisy autistic brain with cognitive, social and behavioural difficulties.

    But could noise be a bonus?

    The diagnosis of autism has a long clinical history. A shift from the medical to a more social model has also seen advocacy for it to be reframed as a difference, rather than a disorder or deficit. This change has also entered autism research. Neuroaffirming research can examine the uniqueness and strengths of neurodivergence.

    Psychology and perception researcher David Simmons and colleagues at the University of Glasgow were the first to suggest that while high neural noise is generally a disadvantage in autism, it can sometimes provide benefits due to a phenomenon called stochastic resonance. This is where optimal amounts of noise can enhance performance. In line with this theory, high neural noise in the autistic brain might enhance performance for some cognitive tasks.

    Our 2023 research explores this idea. We recruited participants from the general population and investigated their performance on letter-detection tasks. At the same time, we measured their level of autistic traits.

    We performed two letter-detection experiments (one in a lab and one online) where participants had to identify a letter when displayed among background visual static of various intensities.

    By using the static, we added additional visual noise to the neural noise already present in our participants’ brains. We hypothesised the visual noise would push participants with low internal brain noise (or low autistic traits) to perform better (as suggested by previous research on stochastic resonance). The more interesting prediction was that noise would not help individuals who already had a lot of brain noise (that is, those with high autistic traits), because their own neural noise already ensured optimal performance.

    Indeed, one of our experiments showed people with high neural noise (high autistic traits) did not benefit from additional noise. Moreover, they showed superior performance (greater accuracy) relative to people with low neural noise when the added visual static was low. This suggests their own neural noise already caused a natural stochastic resonance effect, resulting in better performance.

    It is important to note we did not include clinically diagnosed autistic participants, but overall, we showed the theory of enhanced performance due to stochastic resonance in autism has merits.

    Why this is important?

    Autistic people face ignorance, prejudice and discrimination that can harm wellbeing. Poor mental and physical health, reduced social connections and increased “camouflaging” of autistic traits are some of the negative impacts that autistic people face.

    So, research underlining and investigating the strengths inherent in autism can help reduce stigma, allow autistic people to be themselves and acknowledge autistic people do not require “fixing”.

    The autistic brain is different. It comes with limitations, but it also has its strengths.

    Pratik Raul, PhD candidiate, University of Canberra; Jeroen van Boxtel, Associate professor, University of Canberra, and Jovana Acevska, Honours Graduate Student, University of Canberra

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

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  • 10 “Harsh” Truths You Probably Need to Hear

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    What do you think? Are they actually harsh? We’re not convinced, but either way they are helpful, which is the important part:

    10 Helpful Truths

    Here they are:

    1. Simple isn’t easy: simplicity doesn’t guarantee ease; focus on small, manageable habits that meet you where you are.
    2. Hard habits: the changes we resist most are often the ones we need most to grow.
    3. We stand in our own way: doubt and lack of commitment hinder progress; believe in possibilities and take consistent action.
    4. Success is failure: failure is often part of the route to success; it provides valuable lessons if we embrace and reflect on it.
    5. Nothing works forever: adapt and evolve as circumstances change; clinging to outdated habits can hinder progress.
    6. Effort doesn’t equal outcome: feeling like you’re working hard doesn’t always mean you’re making effective progress.
    7. Someone always has it easier: comparisons are inevitable but unhelpful; focus on your own unique path and progress.
    8. There’s no one best thing: results depend on creating systems that fit your lifestyle, not chasing a single magic solution.
    9. Mindset matters most: success requires examining your mindset, lifestyle, and priorities, not just physical actions.
    10. Do it anyway: push through resistance, especially on tough days; discipline and consistency create success.

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  • 5 Ways To Beat Cancer (And Other Diseases)

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    A Systematic Approach To Healthy Eating

    Dr. William Li, known for ways to beat cancer and other diseases, in front of a blue background.

    This is Dr. William Li. He’s a physician, cancer researcher, and educator. He also founded the Angiogenesis Foundation back in 1994.

    We recently reviewed one of his books, “Eat To Beat Disease”.

    He has another book that we haven’t reviewed at time of writing, “Eat To Beat Your Diet“, which you might like to check out.

    What does he want us to know?

    He wants us to know how to eat to beat cancer and other diseases, by means of five specific angles:

    Angiogenesis

    This is about replacing blood vessels, which of course happens all the time, but it becomes a problem when it is feeding a cancer in the process.

    Here, based on Dr. Li’s work, is what can be done about it:

    A List of Anti-Angiogenic Foods for a Cancer-Fighting Diet

    Regeneration

    Generally speaking, we want to replace healthy cells early, because if we wait until they get damaged, then that damage will be copied forwards. As well as intermittent fasting, there are other things we can do to promote this—even, Dr. Li’s research shows, for stem cells:

    Doctor’s Tip: Regeneration (stem cells)—one of your body’s five defense systems

    Microbiome health

    Healthy gut, healthy rest of the body. We’ve written about this before:

    Making Friends With Your Gut (You Can Thank Us Later)

    DNA protection

    DNA gets unravelled and damaged with age, the telomere caps get shorter, and mistakes get copied forward. So there more we can protect our DNA, the longer we can live healthily. There are many ways to do this, but Dr. Li was one of the first to bring to light the DNA-protecting benefits of kiwi fruit:

    Kiwi: A Darling for DNA

    Immunity

    Paradoxically, what’s good for your immune system (making it stronger) also helps to protect against autoimmune diseases (for most people, for the most part).

    In short: it’s good to have an immune system that’s powerful not just in its counterattacks, but also in its discerning nature. There are dietary and other lifestyle approaches to both, and they’re mostly the same things:

    Beyond Supplements: The Real Immune-Boosters!

    and thus see also:

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    Want to know more?

    You might enjoy his blog or podcast, and here’s his TED talk:

    !

    Want to watch it, but not right now? Bookmark it for later

    Enjoy!

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  • The Whole-Body Approach to Osteoporosis – by Keith McCormick

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You probably already know to get enough calcium and vitamin D, and do some resistance training. What does this book offer beyond that advice?

    It’s pretty comprehensive, as it turns out. It covers the above, plus the wide range of medications available, what supplements help or harm or just don’t have enough evidence either way yet, things like that.

    Amongst the most important offerings are the signs and symptoms that can help monitor your bone health (things you can do at home! Like examinations of your fingernails, hair, skin, tongue, and so forth, that will reveal information about your internal biochemical make-up), as well as what lab tests to ask for. Which is important, as osteoporosis is one of those things whereby we often don’t learn something is wrong until it’s too late.

    The author is a chiropractor, which doesn’t always have a reputation as the most robustly science-based of physical therapy options, but he…

    • doesn’t talk about chiropractic
    • did confer with a flock of experts (osteopaths, nutritionists, etc) to inform/check his work
    • does refer consistently to good science, and explains it well
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