Tag Archives: cancer

Young stroke victim recovers with help from new electrical stimulation technology

When Wes Schlauch, of Breinigsville, PA, was 16 years old, he suffered a stroke that paralyzed the entire right side of his body. Miraculously, three years later, Wes is not only walking and talking – he’s even sending text messages, attending college and going on fishing trips with friends. Wes’ positive attitude, devotion to rehabilitation and strong support system has had much to do with his success. But Wes has also benefitted tremendously from a cutting-edge technology that is revolutionizing therapies for patients suffering from brain injuries and neurodegenerative diseases: a new treatment known as functional electrical stimulation (FES). FES has been pioneered by companies like Bioness Inc., based in Valencia, CA., which created the devices that Wes uses. The devices – which Wes wears on both his right hand and leg – use electricity to stimulate the damaged portions of his brain and the neural connections between the brain and muscles. “The idea is that by using the electrical stimulation to make the muscle fire, his brain will retrain and relearn, and his muscles will fire more automatically without it in the long term,” Jolene Hammer, a physical therapist at Lehigh Valley Hospital in Bethlehem, PA., who works with Wes, told FoxNews.com. FOUR IN 100,000 Strokes are incredibly rare among children and teenagers like Wes. “From after the newborn period through age 18, the incidence (of stroke) that we estimate is about four in 100,000 children per year,” Dr. Rebecca Ichord, director of the pediatric stroke program at The Children’s Hospital of Philadelphia, who treated Wes, told FoxNews.com. According to Ichord, Wes’ stroke was likely triggered after he experienced whiplash while playing hockey. Doctors believe that one of the arteries in Wes’ neck twisted and dissected, causing the walls of the artery to separate. This caused a blockage in Wes’ blood flow that led to the formation of a clot – resulting in a stroke. Wes’ stroke was particularly devastating because it occurred in his baseline artery, which facilitates blood flow to critical parts of the brain. “(His) was one of the most severe types of strokes; when you block the baseline artery, you block critical parts of brain systems that control all elements of function,” Ichord said. “The mortality is relatively higher than in other types of stroke and long term handicap can be devastating.” Luckily, Wes was able to receive a clot-dissolving therapy within eight hours of his stroke, which restored blood flow to the injured part of his brain. However, Wes still had a long journey ahead of him. The right side of Wes’ body was paralyzed – a condition called hemiparesis. “I remember lying in the hospital bed and looking up at the ceiling, because that’s all I could do,” Wes told FoxNews.com. “My respiratory therapist told me to visualize myself getting better so I just visualized myself getting out of that situation.” Eventually, Wes stabilized and was moved to a rehabilitation facility where he had to relearn basic daily tasks, like dressing himself and eating – all the while confined to a wheelchair. THE RECOVERY PROCESS Fortunately, Wes didn’t stay in his wheelchair for long.  He soon progressed to a walker and then to a cane. As Wes regained his strength, he was able to begin FES treatments, with the help of his rehabilitation team.   To regain the use of his right hand, Wes eventually began using the Bioness NESS H200® Hand Rehabilitation System – an external device that Wes wears on his hand and arm. “That’s helped me be able to be more dexterous with my movements and has overall helped my hand big time,” Wes said. “It used to be that my hand was in a fist, and I wasn’t able to use it at all. I got the H200 device and I was able to use my hand nicely.” “I’ve even been known to text with my right hand,” Wes added. Later, Wes progressed to the NESS L300™ Foot Drop System, which allowed his foot to move more freely. “As he’s been using it, I see that he’s now able to start to actively move those muscles without it that he wasn’t before…Now, he can lift his foot and be aware of it and pull it up on his own,” Hammer said. “He has gotten to be able to lift his toe up and to be able to activate his hamstring.  Just last week, Wes took home a new device – the L300 Plus – which he will wear on his thigh to stimulate his hamstring. Wes will use this in conjunction with the L300 in order to gain further control over his leg, bolstering his ability to walk and even maneuver stairs. Though Wes gets fatigued easily (especially when using the devices), he is building up his tolerance and strength, and he eventually hopes to be able to wear both the L300 and L300 Plus for full days. “It’s helped my walking a ton and being able to walk around the community is a lot better for me as opposed to just being in a wheelchair like I was before. Now I’m on a cane. It’s helped me a lot,” Wes said. Wes’ doctors hope that technology like the Bioness devices will eventually help repair the damaged parts of Wes’ brain to some extent. “I think it’s a cutting edge way to start to work on retraining the muscle and hopefully to play into neuroplasticity, to activate the brain to make new connections and to activate these muscles,” Hammer said. ‘AN EXTRAORDINARY YOUNG MAN’ Wes continues to make extraordinary advances in his treatment and personal life – even making the dean’s list at college. “His speech is also a little affected, but he can still communicate,” Ichord said. “And his cognitive learning abilities, personality and sense of humor (were) all preserved; the thinking part is doing well and was never directly affected.” Wes credits his experience as a hockey player for giving him his strong work ethic.   “I work hard, I always did – back from when I was 16 on. I worked as hard as I could and…I really want to get back on the ice. That’s my main motivating factor,” Wes said. Wes continues to impress his physical therapists and doctors every day, and Hammer said she has high hopes for Wes’ future progress.   “I’ve been a therapist for a long time and he’s an extraordinary young man – one of the most motivated people I’ve met. If every patient worked as hard as him, I’d be out of a job,” Hammer said.source : http://www.foxnews.com/health/2013/05/20/electric-stimulation-treatments-help-young-stroke-victim/

Proposed measure would require doctor drug tests

A proposed state ballot measure would require doctors to be randomly subjected to drug and alcohol testing. The San Francisco Chronicle reports the so-called “Pee in the Cup” initiative is being pushed by Bob Pack, a technology mogul and former executive at AOL and NetZero. Pack's campaign, already armed with $2 million in funding, will be launched this summer. He is touting a new poll showing 85 percent of California voters would support random testing of physicians. The newspaper says the initiative might also seek to lift the cap on damages in medical malpractice cases. The goal is to get the measure on the November 2014 ballot. A spokesperson for the California Medical Association calls the effort by Pack a “publicity stunt.”source : http://www.foxnews.com/health/2013/05/20/proposed-measure-would-require-doctor-drug-tests/

Bionimbus protected data cloud to enable researchers to analyze cancer data

The Bionimbus Protected Data Cloud, as it is called, enables researchers who are authorized by the National Institutes of Health (NIH) to access and analyze data in The Cancer Genome Atlas (TCGA) without having to set up secure, compliant computing environments capable of managing and analyzing terabytes of data, download the data — which can take weeks — and then install the appropriate tools needed to perform the desired analyses. Using technology that was developed in part by the Open Science Data Cloud, a National Science Foundation-supported project that is developing cloud infrastructure for large scientific datasets, the Bionimbus Protected Data Cloud provides researchers with a more cost- and time-effective mechanism to extract knowledge from massive amounts of data. Drawing insights from big data is imperative for addressing some of today’s most vexing environmental, health and safety challenges. …

What do we eat? New food map will tell us

Do your kids love chocolate milk? It may have more calories on average than you thought. Same goes for soda. Until now, the only way to find out what people in the United States eat and how many calories they consume has been government data, which can lag behind the rapidly expanding and changing food marketplace. Researchers from the University of North Carolina at Chapel Hill are trying to change that by creating a gargantuan map of what foods Americans are buying and eating. Part of the uniqueness of the database is its ability to sort one product into what it really is - thousands of brands and variations. Take the chocolate milk. The government long has long classified chocolate milk with 2 percent fat as one item. But the UNC researchers, using scanner data from grocery stores and other commercial data, found thousands of different brands and variations of 2 percent chocolate milk and averaged them out. The results show that chocolate milk has about 11 calories per cup more than the government thought. The researchers led by professor Barry Popkin at the UNC School of Public Health, are figuring out that chocolate milk equation over and over, with every single item in the grocery store. It's a massive project that could be the first evidence of how rapidly the marketplace is changing, and the best data yet on what exact ingredients and nutrients people are consuming. That kind of information could be used to better target nutritional guidelines, push companies to cut down on certain ingredients and even help with disease research. Just call it “mapping the food genome.” “The country needs something like this, given all of the questions about our food supply,” says Popkin, the head of the UNC Food Research Program. “We're interested in improving the public's health and it really takes this kind of knowledge.” The project first came together in 2010 after a group of 16 major food companies pledged, as part of first lady Michelle Obama's campaign to combat obesity, to reduce the calories they sell to the public by 1.5 trillion. The Robert Wood Johnson Foundation agreed to fund a study to hold the companies accountable, eventually turning to UNC with grants totaling $6.7 million. Aided by supercomputers on campus, Popkin and his team have taken existing commercial databases of food items in stores and people's homes, including the store-based scanner data of 600,000 different foods, and matched that information with the nutrition facts panels on the back of packages and government data on individuals' dietary intake. The result is an enormous database that has taken almost three years so far to construct and includes more detail than researchers have ever had on grocery store items - their individual nutritional content, who is buying them and their part in consumers' diets. The study will fill gaps in current data about the choices available to consumers and whether they are healthy, says Susan Krebs-Smith, who researches diet and other risk factors related to cancer at the National Cancer Institute. Government data, long the only source of information about American eating habits, can have a lag of several years and neglect entire categories of new types of products - Greek yogurt or energy drinks, for example. With those significant gaps, the government information fails to account for the rapid change now seen in the marketplace. Now more than ever, companies are reformulating products on the fly as they try to make them healthier or better tasting. While consumers may not notice changes in the ingredient panel on the back of the package, the UNC study will pick up small variations in individual items and also begin to be able to tell how much the marketplace as a whole is evolving. “When we are done we will probably see 20 percent change in the food supply in a year,” Popkin says. “The food supply is changing and no one really knows how.” For example, the researchers have found that there has been an increase in using fruit concentrate as a sweetener in foods and beverages because of a propensity toward natural foods, even though it isn't necessarily healthier than other sugars. While the soda and chocolate milk have more calories on average than the government thought, the federal numbers were more accurate on the calories in milk and cereals. Popkin and his researchers are hoping their project will only be the beginning of a map that consumers, companies, researchers and even the government can use, breaking the data down to find out who is eating what and where they shop. Is there a racial divide in the brand of potato chips purchased, for example, and what could that mean for health? Does diet depend on where you buy your food - the grocery store or the convenience store…

Measles surge in Britain years after vaccine/autism scare

More than a decade ago, British parents refused to give measles shots to at least a million children because of a vaccine scare that raised the specter of autism. Now, health officials are scrambling to catch up and stop a growing epidemic of the contagious disease. This year, the U.K. has had more than 1,200 cases of measles, after a record number of nearly 2,000 cases last year. The country once recorded only several dozen cases every year. It now ranks second in Europe, behind only Romania. Last month, emergency vaccination clinics were held every weekend in Wales, the epicenter of the outbreak. Immunization drives have also started elsewhere in the country, with officials aiming to reach 1 million children aged 10 to 16. “This is the legacy of the Wakefield scare,” said Dr. David Elliman, spokesman for the Royal College of Paediatrics and Child Health, referring to a paper published in 1998 by Andrew Wakefield and colleagues. That work suggested a link between autism and the combined childhood vaccine for measles, mumps and rubella, called the MMR. Several large scientific studies failed to find any connection, the theory was rejected by at least a dozen major U.K. medical groups and the paper was eventually retracted by the journal that published it. Still, MMR immunization rates plummeted across the U.K. as fearful parents abandoned the vaccine - from rates over 90 percent to 54 percent. Nearly 15 years later, the rumors about MMR are still having an impact. Now there's “this group of older children who have never been immunized who are a large pool of infections,” Elliman said. The majority of those getting sick in the U.K. - including a significant number of older children and teens - had never been vaccinated. Almost 20 of the more than 100 seriously ill children have been hospitalized and 15 have suffered complications including pneumonia and meningitis. One adult with measles has died, though it's unclear if it was the disease that killed him. The first measles vaccines were introduced in the 1960s, which dramatically cut cases of the rash-causing illness. Since 2001, measles deaths have dropped by about 70 percent worldwide; Cambodia recently marked more than a year without a single case. Globally, though, measles is still one of the leading causes of death in children under 5 and kills more than 150,000 people every year, mostly in developing countries. Measles is highly contagious and is spread by coughing, sneezing and close personal contact with infected people; symptoms include a fever, cough, and a rash on the face. Across the U.K., about 90 percent of children under 5 are vaccinated against measles and have received the necessary two doses of the vaccine. But among children now aged 10 to 16, the vaccination rate is slightly below 50 percent in some regions. To stop measles outbreaks, more than 95 percent of children need to be fully immunized. In some parts of the U.K., the rate is still below 80 percent. Unlike in the United States, where most states require children to be vaccinated against measles before starting school, no such regulations exist in Britain. Parents are advised to have their children immunized, but Britain's Department of Health said it had no plans to consider introducing mandatory vaccination. Last year, there were 55 reported cases of measles in the United States, where the measles vaccination rate is above 90 percent. So far this year, there have been 22 cases, including three that were traced to Britain. In previous years, the U.K. has sometimes exported more cases of measles to the U.S. than some countries in Africa. Portia Ncube, a health worker at an East London clinic, said the struggle to convince parents to get the MMR shot is being helped by the measles epidemic in Wales. “They see what's happening in Wales, so some of them are now sensible enough to come in and get their children vaccinated,” she said. Clinic patient Ellen Christensen, mother of an infant son, acknowledged she had previously had some “irrational qualms” about the MMR vaccine. “But after reading more about it, I know now that immunization is not only good for your own child, it's good for everyone,” she said.source : http://www.foxnews.com/health/2013/05/20/measles-surge-in-britain-years-after-vaccineautism-scare/

Consumer group flags high SPF ratings on sunscreen as misleading

WASHINGTON – & Sunbathers headed to the beach this summer will find new sunscreen labels on store shelves that are designed to make the products more effective and easier to use. But despite those long-awaited changes, many sunscreens continue to carry SPF ratings that some experts consider misleading and potentially dangerous, according to a consumer watchdog group. A survey of 1,400 sunscreen products by the Environmental Working Group finds that most products meet new federal requirements put in place last December. The rules from the Food and Drug Administration ban terms like “waterproof,” which regulators consider misleading, and require that sunscreens filter out both ultraviolet A and B rays. Previously some products only blocked UVB rays, which cause most sunburn, while providing little protection against UVA rays that pose the greatest risk of skin cancer and wrinkles. Despite that broader protection, one in seven products reviewed by the watchdog group boasted sun protection factor, or SPF, ratings above 50, which have long been viewed with skepticism by experts. In part, that's because SPF numbers like 100 or 150 can give users a false sense of security, leading them to stay in the sun long after the lotion has stopped protecting their skin. Many consumers assume that SPF 100 is twice as effective as SPF 50, but dermatologists say the difference between the two is actually negligible. Where an SPF 50 product might protect against 97 percent of sunburn-causing rays, an SPF 100 product might block 98.5 percent of those rays. “The high SPF numbers are just a gimmick,” says Marianne Berwick, professor of epidemiology at the University of New Mexico. “Most people really don't need more than an SPF 30 and they should reapply it every couple of hours.” Berwick says sunscreen should be used in combination with hats, clothing and shade, which provide better protection against ultraviolet radiation. Some dermatologists say there may be some rationale for using higher SPF sunscreens, since users often don't apply enough of the lotion to get its full effect. “The challenge is that beyond 50 the increase in UV protection is relatively small,” says Dr. Henry Lim, chair of dermatology at the Henry Ford Hospital in Detroit. The SPF number indicates the amount of sun exposure needed to cause sunburn on sunscreen-protected skin compared with unprotected skin. For example, a SPF rating of 30 means it would take the person 30 times longer to burn wearing sunscreen than with exposed skin. There is a popular misconception that the SPF figure relates to a certain number of hours spent in the sun. However this is incorrect, since the level of exposure varies by geography, time of day and skin complexion. The FDA itself said in 2011 that “labeling a product with a specific SPF value higher than 50 would be misleading to the consumer.” At the time the agency proposed capping all SPF values at 50 because “there is not sufficient data to show that products with SPF values higher than 50 provide greater protection for users.” But regulators have faced pushback from companies, including Johnson & Johnson, which argue that higher SPF products provide measurable benefits. As a result, the FDA says it is still reviewing studies and comments submitted by outside parties, and there is no deadline for the agency to finalize an SPF cap. It took the agency decades to put in place last year's sunscreen changes. FDA first announced its intent to draft sunscreen rules in 1978 and published them in 1999. The agency then delayed finalizing the regulations for years until it could address concerns from both industry and consumers. The FDA is also reviewing the safety of effectiveness of spray-on products, which use different formulations from other sun-protection solutions. Among other concerns, the agency is looking at whether the sprays can be harmful when inhaled. The survey by the Environmental Working Group found that one in four sunscreens sold in the U.S. is a spray product. “People like the sprays because they are quick to put on and cover a lot of area,” said Dr. Darrell Rigel, a dermatologist in New York.  ”The downside is that you usually have to apply two coats.” More than 76,000 men and women in the U.S. will be diagnosed with melanoma this year and 9,480 are expected to die from the aggressive form of skin cancer, according to the National Cancer Institute. The disease, which is often linked to ultraviolet exposure, is usually curable when detected early.source : http://www.foxnews.com/health/2013/05/20/consumer-group-flags-high-spf-ratings-on-sunscreenas-misleading/

What you need to know about new PSA screening guidelines

Recently, the American Urological Association (AUA) announced new guidelines for prostate specific antigen (PSA) testing.  These guidelines were designed to help urologists, and ultimately patients, reduce prostate cancer mortality by making informed screening decisions.  These recommendations were based on comprehensive literature reviews and the strength of the existing evidence.   Here is what you need to know: • The AUA recommends against screening in men under age 40.  Such blanket recommendations can increase the risk of younger men being overlooked and potentially resulting in worse disease later in life. Men under 40 need to be educated about prostate cancer and given a clear understanding of their individual risk factors.   Obesity/excess weight, a family history of prostate cancer, and African American race are the driving risk factors of this disease. • The AUA recommends against routine screening in men of average risk aged 40 to 54 years old.  Early diagnosis and treatment are the two most important factors to successfully eliminating prostate cancer. • The AUA strongly recommends careful consideration of the pros and cons of screening for men between the ages of 55 and 69.  The risk of prostate cancer increases significantly by age 65; so it’s wise for men in this age bracket to be screened. These men have the greatest opportunity for early detection and treatment to eliminate their prostate cancer with optimal quality of life. • The AUA suggests screening for prostate cancer every two years rather than annually. PSA is not a perfect test.  Prostate cancer can be an indolent cancer, taking many years to decades before it causes problems or it can behave in a highly aggressive manner. PSA is not able to differentiate these two cases. However, by tracking PSA velocity and density we can more accurately predict one’s risk of cancer. • The AUA recommends against PSA screening in men over age 70 with a life expectancy less than 10-15 years.  Now that such a large percentage of Americans live well into their 80s, prostate cancer screening should be part of overall wellness monitoring for these men. Prostate cancer remains the second leading cause of cancer death in men, killing approximately 34,000 men each year.  Since the widespread adoption of PSA screening in the early 90s, there has been a 39 percent reduction in prostate cancer mortality rates; so there is no doubt that PSA screening is successful – when used correctly.   Speak with your doctor about your individual risk factors for prostate cancer and your treatment goals.  Through comprehensive education about prostate cancer testing, diagnosis, and treatment options, American men can make well-informed decisions about what’s best for them. Dr. David B. Samadi is the Vice Chairman of the Department of Urology and Chief of Robotics and Minimally Invasive Surgery at the Mount Sinai School of Medicine in New York City. He is a board-certified urologist, specializing in the diagnosis and treatment of urological disease, with a focus on robotic prostate cancer treatments. To learn more please visit his websites RoboticOncology.com and SMART-surgery.com. Find Dr. Samadi on Facebook.Dr. David B. Samadi is the Vice Chairman of the Department of Urology and Chief of Robotics and Minimally Invasive Surgery at the Mount Sinai School of Medicine in New York City. He is a board-certified urologist, specializing in the diagnosis and treatment of urological disease, with a focus on robotic prostate cancer treatments. To learn more please visit his websites RoboticOncology.com and SMART-surgery.com. Find Dr. Samadi on Facebook.source : http://www.foxnews.com/health/2013/05/17/what-need-to-know-about-new-psa-screening-guidelines/

Study brings greater understanding of tumor growth mechanism

The study is published in Brain: A Journal of Neurology. Tumour suppressors exist in cells to prevent abnormal cell division in our bodies. The loss of a tumour suppressor called Merlin leads to tumours in many cell types within our nervous systems. There are two copies of a tumour suppressor, one on each chromosome that we inherit from our parents…

Organic industry clout grows with consumer demand

The organic food industry is gaining clout on Capitol Hill, prompted by rising consumer demand and its entry into traditional farm states. But that isn't going over well with everyone in Congress. Tensions between conventional and organic agriculture boiled over this week during a late-night House Agriculture Committee debate on a sweeping farm bill that has for decades propped up traditional crops and largely ignored organics. When Rep. Kurt Schrader, D-Ore., a former organic farmer, offered an amendment to make it easier for organic companies to organize industrywide promotional campaigns, there was swift backlash from some farm-state Republicans, with one member saying he didn't want to see the industry get a free ride and another complaining about organics' “continued assault on agriculture.” “That's one of the things that has caught me and raises my concerns, is that industry's lack of respect for traditional agriculture,” said Rep. Austin Scott, R-Ga., referring to some organic companies' efforts to reduce the number of genetically modified crops in the marketplace. At the same time, Scott acknowledged that he and his wife buy organic foods. Growing consumer interest in organics has proved tough for some Republicans on the committee to ignore. Eight Republicans, most of them newer members of the committee, joined with all of the panel's Democrats in supporting the amendment, which was adopted 29-17. Rep. Vicky Hartzler, a Missouri Republican who owns a farm equipment business and a corn and soybean farm, said she supported the amendment not only because helping organics is good for agriculture but because many of her constituents eat organic foods. “Organics are a niche market in agriculture with a growing market share, so it makes sense for me to allow farmers to invest some of their own funds to promote their products,” she said. The amendment would allow the organic industry to organize and pay for a unified industry promotional campaign called a “checkoff” that is facilitated by the Agriculture Department but is no cost to the government. These promotional programs have traditionally been limited to individual commodities or crops, producing familiar campaigns like “Got Milk?” and “Beef: It's What's for Dinner.” The amendment would not set up such a program for organics, but it would allow USDA to approve an organic promotional campaign if the industry decided it wanted one. Laura Batcha of the Organic Trade Association says one reason the industry would approve a campaign is that many organic producers are concerned that consumers don't understand that products labeled “natural” aren't necessarily organic, which requires certification. The organic industry has exploded in the last decade, with $35 billion in sales and 10 percent growth just last year. There are more than 17,000 certified organic businesses in the country. Producers of organic crops and conventional crops have long been at odds, as organic products have grabbed market share - more than 4 percent of food and beverage sales in 2011 - and the industry has advertised organic foods as healthier than other foods. Organic products are required to be certified by the USDA and are grown without pesticides and genetically modified ingredients, mainstays of traditional agriculture. Government-managed promotional checkoff programs like the one that would be allowed under the amendment are required to be positive and not disparage other products, and some lawmakers seemed wary that such a campaign would be possible. “How do I present organic pork without disparaging non-organic pork?” asked House Agriculture Chairman Frank Lucas, R-Okla., who opposed the amendment. Mike Conaway, R-Texas, took issue with part of the amendment that would allow the organic producers to opt out of other commodity campaigns, an option that isn't given to conventional producers. “Looks to me like they have a free ride on this thing,” Conaway said, in an at times angry exchange with Schrader. Despite the rancor, the chances that the amendment will become law are good, as the Senate Agriculture Committee added the same amendment to its version of the farm bill. Schrader told his colleagues that embracing organics is essential to appealing to consumers in a time when big farms are often demonized by popular culture. He said that many young people are coming back to farms because of nontraditional agriculture. “American agriculture is under siege,” he said. “Urban folks do not understand where their food and fiber comes from. ... The point here is to hopefully position American agriculture where we're not always trying to catch up to what the American consumer wants.”source : http://www.foxnews.com/health/2013/05/17/organic-industry-clout-grows-with-consumer-demand/

Keri Russell gets in fighting shape

In order to play a tough KGB agent on the FX series The Americans, Keri Russell worked out with Avital Zeisler, a Krav Maga instructor who moonlights as a hand-to-hand combat consultant.  “Working out [this way] makes you feel fierce,” says Keri. “I tend to be very internal—getting on the subway and keeping my eyes down. But I would leave those workouts looking people in the eye, like, ''Sup,” she says with bravado.  For each of Zeisler's moves, do three sets of 12 reps. MORE: The 25 Fittest Female Celebrities 1. Striking Squats Get into a squat with your elbows bent, hands open at cheekbone level, and palms facing in. As you stand up from the squat, strike with your left hand and then immediately strike with your right. Return to start. That's one rep. MORE: 5 Ways to Ease Sore Muscles 2. Elbow Striking Abs Do one crunch, with your elbows bent and hands on either side of your face, palms facing in. At the top of the move, bring your left forearm out and across your body until your left elbow is slightly past the center line of your chin. Return to start. That's one rep. Repeat with your right arm. 3. Lunging Defensive Knees With your hands raised to cheekbone level, lunge back with your right leg until your left thigh is parallel to the floor. Shift your weight forward as you bring your right leg forward, leading with your knee. Return to start. That's one rep. Repeat with your left leg. MORE: The 7 Best Butt Exercises 4. Self-Defense Pushup Do a pushup, then lower your body so you're lying on your stomach. Roll over, and in one movement, bend your knees, lift your hips, and kick your left leg in front of you, leading with your heel. Return to start. That's one rep. Switch sides and repeat. MORE: 7 Workouts for Hot Arms 5. 360 Kick Stand with feet shoulder-width apart, hands at cheekbone level, palms facing in. Leading with the heel, kick your right leg to the front, then side, then back (touch your foot to the floor between kicks). Return to start and do a jumping jack. That's one rep. Repeat with your left leg.source : http://www.foxnews.com/health/2013/05/17/keri-russell-gets-in-fighting-shape/