PROBLEM: There are significant disadvantages to carrying a single water bottle while walking and running. Clutching a single bottle impedes the rhythm of your workout by creating imbalance, forcing your body to compensate. Plus, most of the single water bottles you carry are disposable and clog up your landfills.

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It's a simple fact of life—given the pervasive violence in today's world—at some point, you're going to be faced with the need to defend yourself from some low life.

Here are just a few statistics just related to women:

• 14% of women in the US admit to being abused by their husbands or boyfriends.
• 4 women are killed everyday by their abusive partners.
• In the US, more than one woman is raped every single minute.

But men, don't let those statistics fool you. Increasingly, men are also the victimes of violent crimes of all types.

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If you will allow me, I'd like you to allow me to be your coach for a moment as we explore the various errors that people make in their quest for physical perfection, and how to either avoid them in the first place, or to learn to substitute more productive habits and behaviors in the future. What follows are the ten most common and also most significant mistakes that well-meaning gym rats make day in and day out. Odds are, you're guilty of at least three of them, no matter how disciplined and careful you are. So please read on, because the information in this article may save you enormous amounts of time and energy as your pursue your training goals.

Jo (a pseudonym) is a 16-year-old female tennis player. She is rated among the top 10 national players for her age. She has been competing in the Masters events, and pre-qualifying tournaments for the U.16 national finals. I first met Jo and her father, who is also her coach, at a tournament last Easter. Subsequently, I was approached to work with Jo.

You may have seen advertisements for a liquid nutritional supplement with claims such as being a great deal more absorbable than vitamin pills. But does it truly live up to its claim? Is it really a benefit to use liquid nutrition, or is just a waste of money?