Written with the sedentary middle-aged woman in mind, this audiobook describes the fundamentals for good fitness and complexion.

Note: "Hunyadi water" is imported mineral water from the Hunyadi Janos Springs of Budapest, Hungary.

CONTENTS: (This audiobook is for entertainment purposes only)

Introduction

1. The Meaning of Physical Culture Why water should not be taken with meals. Thorough mastication of food necessary. Ice water injurious. Tea, coffee, and stimulants. Better to take no liquid with meals. Health drinks.
2. Foods Digestible and Indigestible Foods to be avoided. Bananas. Soda fountain concoctions. Lemonade and mineral waters. Advice about water drinking while traveling. List of clean, wholesome foods. Hot water the first thing in the morning. Stop coffee and tea gradually. All diseases come from bad blood. Dieting in a boarding house. Injurious to eat between meals. Two meals a day. Heaviest meal in the middle of the day if possible.
3. The Complaint of a Stomach How the stomach is overtaxed. The pity of liquid with meals.
4. The Kidneys How they can be rested. Diet list for a kidney-rest.
5. Constipation Cure for it. Corset one of the causes. Enemas.
6. Fasting Ideas about cleansing blood. When impurities have been removed begin on clean diet.
7. About Meat Too much meat a tax to digestion. Beef, mutton, or lamb once a day.
8. Health Bath The kind of brush to use. Bath tub not necessary.
9. Sleeping, Tight Lacing, and a Word to Fleshy and Thin People About sleeping. Wear comfortable shoes. Tight lacing. A word to fleshy people. What to eat to reduce flesh. A word to thin people.
10. Outdoor Exercises Walking. How to climb stairs. Horseback riding. Swimming, golf, bicycle riding. Health and beauty recipe. Ten or twenty breaths at the open window every morning.
11. Care of the Teeth, Hair, Hands, and Feet Mouth wash recommended. How to treat the scalp. Rubber gloves necessary in housework. Be good to your feet.
12. How to Cure a Cold without Medicine, etc. Do not sleep on feather bed. Cold room for sleeping described. How to cure chronic sore throat. Why Mondays are called "Blue Mondays." How I reduced my weight from 165 pounds to 135 pounds.
13. Specific Rules for Reducing Flesh In order to be well necessary to keep organs free from superfluous flesh. Exercise and diet.
14. How to Put on Flesh Diet list. Massage - exercise.
15. For the Complexion Keep stomach clean. Blackheads.
16. Perspiration of Hands and Feet Good circulation necessary and clean diet. Punching bag. Exercisers.
17. A Punch-bowl Episode
18. Exercise What exercise will do. About inherited diseases. Chronic ill health a thing to be ashamed of. Learn to breathe correctly. Consumption in its incipiency cured by physical culture. Necessity of developing the lungs of children.
19. Name and Description of Exercises Abdominal Breathing. Run. Raise Feet. Sit Up. Tiptoe. Back on Heels. Limber Waist. Hands Over Head. Tips of Fingers to Floor. Wrist Exercise. Expand Chest. Calisthenics. Chest Developer. Bicycle Exercise. Arm Exercise. Back Exercise No. 1. Back Exercise No. 2. Neck Exercise. West Point Spread. Raise Knees to Chest. To start circulation and reduce hips. Bath and rub-down after exercising.
20. Specific Exercises for Reducin and Developing the Body. For Indigestion and the Liver Exercises for general use. Exercises for reducing abdomen. Exercises for indigestion. Exercises for the liver. Exercises for bust and chest development. Exercises for developing arms. Exercises for developing neck. Exercises for strengthening back. Exercises for making waist supple. Exercises for developing the legs. Exercises for reducing hips.
21. Health Meals for One Week
22. Question Department
23. A Few Health Rules in a Nutshell
24. Recipes Creme Marquise - a fine cold cream. Astringent face wash. Lotion for the face and hands. Hair tonic. Sedative wash. Improved flaxseed poultice.