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Cindy Boggs Cindy Boggs
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  • Arrest made in Summers County robberies

    Arrest made in Summers County robberies

    Monday, September 1 2014 1:38 AM EDT2014-09-01 05:38:18 GMT
    Two homes and two businesses in Summers county were taken by surprise early Sunday morning.
    Two homes and two businesses in Summers county were taken by surprise early Sunday morning.
  • Crews are searching for three missing juveniles

    Crews are searching for three missing juveniles

    Sunday, August 31 2014 11:39 PM EDT2014-09-01 03:39:47 GMT
    Three juveniles are missing in Fayette CountyThree juveniles are missing in Fayette County
    Crews in Fayette County are searching for three missing juveniles.Dispatchers say a call came in around 9:30 p.m. Sunday.Police are looking in the area of Cunard Road, which is between Fayetteville and Oak Hill.The Fayette County Sheriffs Department, West Virginia State Police, Jan Care Ambulance, Parks Services, and the Fayetteville Fire Department are all on hand searching the area.The kids were last seen around 2 p.m. Sunday afternoon.If you have any information about these kids whereabout...
    Crews in Fayette County are searching for three missing juveniles.Dispatchers say a call came in around 9:30 p.m. Sunday.Police are looking in the area of Cunard Road, which is between Fayetteville and Oak Hill.The Fayette County Sheriffs Department, West Virginia State Police, Jan Care Ambulance, Parks Services, and the Fayetteville Fire Department are all on hand searching the area.The kids were last seen around 2 p.m. Sunday afternoon.If you have any information about these kids whereabout...
  • Man Arrested in Raleigh County for 1st Degree Murder

    Man Arrested in Raleigh County for 1st Degree Murder

    Sunday, August 31 2014 6:48 PM EDT2014-08-31 22:48:55 GMT
    Joe Collins is arrested on murder chargesJoe Collins is arrested on murder charges
    The Raleigh County Sheriffs Office made an arrest Sunday after a man was murdered in Glen White.Joe Collins was arrested and is being charged with 1st degree murder for the shooting and killing of Larry Totten.The incident occurred Sunday morning at Mr. Tottens residence.
    The Raleigh County Sheriffs Office made an arrest Sunday after a man was murdered in Glen White.Joe Collins was arrested and is being charged with 1st degree murder for the shooting and killing of Larry Totten.The incident occurred Sunday morning at Mr. Tottens residence.
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  • Changes to the oil, gas industry create benefits, concern

    Changes to the oil, gas industry create benefits, concern

    Sunday, August 31 2014 4:00 PM EDT2014-08-31 20:00:17 GMT
    Robert N. Hart
    Robert N. Hart
  • Dislike of slimy, spicy, stringy foods doesn't make one picky

    Dislike of slimy, spicy, stringy foods doesn't make one picky

    Sunday, August 31 2014 6:00 AM EDT2014-08-31 10:00:13 GMT
    I like to think of myself as a broad-minded person, open to new adventures, ready for anything that comes my way. This is especially true with food. I love to eat; I love to cook. So I was bowled over when a friend said to me, “You're a very picky eater.”
    I like to think of myself as a broad-minded person, open to new adventures, ready for anything that comes my way. This is especially true with food. I love to eat; I love to cook. So I was bowled over when a friend said to me, “You're a very picky eater.”
  • Two basic conditions required to create great wine

    Two basic conditions required to create great wine

    Sunday, August 31 2014 6:00 AM EDT2014-08-31 10:00:12 GMT
    Most of us want simple answers to the subjects or hobbies that pique our interest. Take wine, for example. I am often asked what it takes to produce consistently good wine.
    Most of us want simple answers to the subjects or hobbies that pique our interest. Take wine, for example. I am often asked what it takes to produce consistently good wine.

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays… "You Can Find Health in Your Hectic World." Her web site is www.cindysays.com.

If you have little time to devote to your fitness level but need to burn calories and strengthen your muscles, I'd like to throw out the idea of picking up a six- to eight-pound medicine ball. It's not a new tool, just one that is gaining momentum because trainers know it can be used in a variety of ways.

Medicine balls — also referred to as med balls — range from two to 25 pounds and should not be confused with the larger, inflated exercise ball that is used to facilitate balance and assist in core training.

It's actually been used to enhance sports performance for years. Its invention is placed at around 400 B.C. and was termed medicine ball because Greek physician, Hippocrates, decided to rehab his patients using animal skins filled with sand. It went from being used in a rehab setting to being a simple and effective tool in the fitness arena. 

Top 10

Currently, the med ball ranks right up there in terms of equipment trends. This is due to the fact that it's a multipurpose weight training tool used in lots of settings, including individual and group personal training. It's a mainstay in boot camps and interval workouts, and children can use it too. Not only does it increase strength, but it can also improve balance, power, speed, endurance, coordination and dynamic flexibility. This is the kind of med ball magic that's just not possible with a set of dumbbells.

Focus on power

Just because the med ball can build strength, it shouldn't be used in lieu of free weights if you decide to include it in your training. For instance, you may be able to deadlift 150 pounds, but a med ball is not just lifted and put back down. Its weight is combined with deliberate motion and explosive movement.

This is why it can be advantageous to add a six- or eight-pound med ball to your toolbox. This may not sound like much weight, but used properly and with velocity, it can effectively work many muscles at the time and provide you with some unbelievable results.

The types of plyometric exercise you will see med balls used in are ones which target fast-twitch muscle fibers—which promote speed, power and mobility. 

Calorie-burning bonus

And now it comes in more sizes, textures and some even bounce. When you exercise with a med ball, you must slam, press, toss and throw with explosive intention. This is what adds the cardio element to your workout. Because the med ball relies on powerful movement, it's a good idea to check with a fitness professional — proper technique and execution of med ball training should not be underestimated in order to avoid injury and achieve great results. If you want to challenge your core, improve strength and also give your heart a run for its money, this a great tool to infuse your workouts with variety and promote greater athletic performance.