NEWARK. NEW JERSEY. U.S.A. July 14, 1931 ur George Rienache Route gl Virginia Mebraske Bear Ur Riensohe:= in your letter of July ard, you have mentioned tiy————— you are troubled with Psoriasis in the palms of your hands, ‘ny skin trouble such as this is caused besically by a feulty elinination of waste matter from the body. The ir- ritution of the akin in your case im simply a olen thet polaonous aatter has clogged underneath the skin poras and produced an intenas irritation. “Applieation of lotions, Salves, cintments, e6te., to the affected part ie only going to produce a temporary benefit. You may soothe tha ine flammation for the tims being. Howaver, as soon as the ef- fect of the medicine wears off, the condition will return as bad as ever. The only logical wiy to overcome this con- dition permanently in to remove the cause, Thie ia exact- iy ‘what'a Strongfort Course will do for you. ‘Firat of eli, this infection will help you to clear your blood atream of waote matter. ‘Then the blood underneath the part now af- feoted with Psortasis will be pure and rich - nourishing the skin of that part with = wholesome upbuilding quality. Thus Nature will bé¢ aided tn combatting 1s condition af- feotively and in o result-getting manner. An opportunity ts still open to you, ur Rienache, to get the entire Course in Strongfortism for only $10. This {s payable with an initial remittance of #5 and the balance of $5 2 month later. You mst, however, act imne- diately. Fill out the enclosed Information Porm now and get it with the amount of your remittance in the vary naxt miett. Your enrollment is being looked foryard to with eager interest. Sincerely yours, LLONRL STRONGFORT INSTITyTS oL:sKPUPIL NEWS BULLETIN FOR WEEK ENDING: July 11, 1933 What Strongfort Pupils the world over are doing THIS WEEK is told in scares of letters constantly received at Usis Institute. These are Pupils who ure now actually following the Strongfort Principles Some have only received one or two lessons. Bat almost from the fir week they write in telling of definite progrenss—of developing 1 ee of gaining mew health—of overcoming ailments of long standing. Here are extracts froma few letters in Last week’s mail. In the ¥: nest week YOU may be reporting similar gains in Health and Strengt —if you will send in your enrollment for YOUR Course in Strong- fortism toduy. "I nélieva I am mi BS age In the Course, My CATARRH it ae eakconditions" Dee Carlyle; O4¥ MH Burxett bE ePWANy Wy ONNE lowly gna) sit “uy WIGHT LOSS¥S ARB DEOREABING* -- (Name Withne1a) TE "] an fitting ont @h1 over, even in my wrists nnd ankles, and partionlarly in the chest end aria, My mind te clearer and ent t wander any more. AL] injelt, T Peel 190 péreent better and Courre fan't more than half over.® -- H, Small, li) Hasty St., Ithioay Mw. % Ea "I am finding your Course very helpful, My BACK, which wee form- erly weak, ie now like a strong spring. 1 believe that my NBRVES are in much better condition then before I adoptes Strongfortiam." -- Geo, M, Emmont, 203 Tectmsek Avenue, London, Ont., Canada (July ot) tee "Yollowing your instructions very closely and | find e great change taking place in ime. My CONSTIPATION trouble hae left me and Shere Ie a little Improvement in SINVS TROUBL." == limil Hein, 30 Lan- dry Street, Bristol, Gonm. (July Sua) PEt “I have not used a pill or tablet for digestion since I started My bowels move svery duy." -- George Julisn,, & Sunnyside Te, com: (ity ty — — int “My CONSTIPATION hes been to a great extent corrected and my PILES have disappeared.” -- A, A. Branford, Preston, Oriente, Guba (July Lat) 4 “I have geined about 10 pounds in five weeks, My appetite is fine end 1 do really enjoy my meals as never before. As for the MASTURBA- TION, I feel sure that it is conquered alroady," -- (Name Withheld) "Permit me to acknowledge and to thank you for your attention to my individual case and the private ihstruction in pryriesl culture. T am moré than highly pleased with the results." —- Ml. #,. Hastings, Bridge St,, Westport, Ce. Mayo, Lrvland (June 19th) tt "T have completed the Third Lesson and your Course is certuinly all you cleim it is. Tam feoling 100 percent better und will certatn- ly epenk = good word for your Courac at every chances.” — John Flor- er, 621 Ocean Streot, Sante Crix, Calif. (July 2nd) Sadar, Neoreha (Originals ef These Letters Are on File at thie Institute)—* 4 strongfort 7,” gor au STRONGFORT, Ins 1; ts The World's Foremost Physi i Dipped lie end Weal Un NEWARK. NEW JERSEY. U.S.A. Deer Pupil: eee ee It le with a real feeling of gratitude and anticipation that your enrollment as @ Strongfort Pupil ins entered and your instruction started herewith, You are to be congratulated for undertaking a moat “iit portant and sesenti=l atep - the seouring of botter Health and « more perfect Physical Development through the adoption of Nature's methods, Right at the beginning the importanos of active and determined oocpera— tion miat be stressed, Your goodwill end complats. confidence ia nscan- sary Enter upon this work with the firm and ssttled purpose to sunoead. Avold indifference. Life iteelf may hinge upon your application te these principles. Keep this in mind, It {8 cf course impossible to imolude all special advice in- dleated by your needs in thig Firat Lesson, This would be confusing and aiffiowlt for you to grasp. Zach one of your requiremants will be taken up ae you proceed with the lessons, Whon exercising, do not yermit yourself to become rigid, If you Ol the muscles hard and tenue you will prevent free ocireulationof blood through the tissues. Never exercise to the point of excessive fa~ tigue, When the muscles begin to tire, stop that particular exeroise and pate on to another, In thie way one svt of muscles may be resting while another 1s active. Temporary fatigue indicates s stimulation and exhil- aration, while a general oxhaustion ts harmful and defeats its own pur~ pons. let this be your guide in regulating the number of times you do gach exercise. Soma will tire you more quickly than others ~ but be gov- erned by the rule of fatigue. Unless you aro otherwise diracted, all dumb-bell exeroises should be performed slowly enough so that you onn feel the resistance at ali times. Unlesn specifically instructed do not praotios them with a swing. Grosp the dumb-bells just flraly enough to maintain your hold,If you grip them too tightly you will tire your hends and tense the muscles of the forearm, You will find the Strongfort Resistance-Inoreasing Dumb- elle ideal becaure of the ease of adjuetment and the somfortable, non- ornmping grip. Thoy will at all times meat the needs of your increasing atrength. They supply that needed oltnent of "work" which is 80 easer~ tinl in upbuilding work, Remember that the object of repeating a move- ment 12 to increase olroulation and eliminate waste matter. While 1t 4s not essential, you will find it interesting to practice all standing oxercises in front of a mirror, In thle way you can see whether you are doing them correstly and watoh your progress, Whenever poasibls, oxeroise without clothing. Under no circumstances should you wear tight garments, Haye en abundance of fresh air while you are exsroising.Leave tho windows ao wide open as weather conditions will permit. Care shouldbe taken, howaver, not to subjest the tody to sudden chills, Let the skin porss *troathe" freely while you are active, end in thie way they will eliminate more of the body wastes. Prosh alr, coming in direct con- tadt with the skin, sots as a toro for the skin and nerves. Exeroise No. 1 - (Photo No. 16) Stand sreot, with your arma at your sides, Eick up one knee, as shom in the photograph. Keep the raised log from the knee down, porpendiowler with the tess pointing down- tert, Bring the laos up es hich we foauibte cr until 44 almost tousses the chest, Raise one knees and then the other, altermating in this mamer vimtll slightly tired, Thais will strengthen the abdominal muzolea and massage the intestinal tract and aid in the correction of constipation. Exeroiae No. 2 - (Photo No, 17) Btand erect with tho Dumb- belle greaped firmly in your hands. Bond first far dow to the right gide until the right hand ie at, or near, the mee, At the came bring the left fist up snugly under the ana p{t. ‘Thon bend far to the ieft, lowering the left hand and relaing tue right, Continue trom aide to aldo Chiefly for mugoles of the sides and to assiat liver notion. Exercise No. 5 - (Photos No. 20 & £1) Ine flat on your back with the arms extended aco that the hands with the Uumb-helis are resting upon the thighs, as in Photo No.fl. Reals the hands slowly and bring thom back oyer your head’ until the arms reach o position shown in Photo Mo. 20, At the same time raivze the beck, hipn and lege off the floor, The body wiil then rest on the heela end shoulders, forming an arch. After a moment lower the body and bring your arma buck to the atarting pomition Repeat tmtil tired. Perhaps at first you will be able to raise only the poetremthesfloorePractiog will tnke you perfeat...Do this cautiously at first in order to avoid strain, Exerolse Wo. 4 - (Photos No, 22 & 23) Again asoume a posi-~ tion flat on your back, es in Photo No. 28, The arma should be extended above or rathor in back cf your head. Raiee the arms, bringing them for- ward and following them with the body until you finally rains to a mit- ting position. Stretch forward until the Dumb-heila touch the tose - or aa close as possible to them. This 4s shown in Photo No, 23, Return to first position and repeat until tired, This movement is herder, but more effective, 1f performed plowly, If 1t {9 too hard in the beginning you, ain lungs'forvard, carrying the body along with the momuntum of the arms, but never do thio faster than nocousary. This te = most beneficial exer~ eise for tho abdominal area aa well os a spine stretching movement. xcroias Ho, 5 - (Photé)No. 24) Grasp! cre Dumb-bel? with both hands, pains outward and wlth the armn reiaed high sbova your hend- sa shown in the ploture. Stroteh vigorously, vending Tar to the right and loft alternately until slightly fatigued. Im the toginning these sxeroises should take you about 20 minutes, At thia point the importence ef walking nat be ptresuod, This ie a woet effective and gentle form of exercise that brings inte play many of the important muncles of the body, besides getting you out in the fresh air and sinshine, Male an offort to from four to siz miles every day., Do not overdo this at’ first. ustom yourself gradually.‘The purpose of thie Iesson 12 to loosen your Joints and mus- oles; stimulate the ¢ inorease your oirsulation and start: the work of revitalizing the internal organs, These exerolsex ars partiowl- arly importent and showld naver be omitte?. Perhape in the beginning you will experience a alight soreness in your musoles, Qo not be disoouraged because this only indicates that you aré bringing into play sinews and tendons which have long been in diguse, This will soon disappear as you restore their natural élasticity. Oocadlonally a alight dirainsss is felt as the liver becomes ayakened, but this, too, will atop as you se= cure the eltmination of waste matter from your ayatem. If your heart beats too rapidly at first moderate tho exercises accordingly, It is ad- vised that you ¢xercine immediately upon uriging in tho morning ~ but if thin ia ineonveniont you may apply yourselz at my other tims with the exception of a half hour before, or an hour and 4 half after eating. Instructions in regard to dict will be embotlied in the Second Lesson, Usewater plantifulle,—it-ie-the-heete—for-eit-hottly Tintds; Nearly three quarts are thrown off daily by ths lungu,kidneye, bowels and akin, Thig mist be repleced. If not, your jyatem will bu forced to ab= gord it from the bowels. ‘Therefore, ‘always drink plenty of water, but never drink water with your meals. Get im the habit of bathing daily. Toke h warn bath ab east twioc 4 tex. The temperature of the water ghould be at diocd hoat (about: WB degrees Fuhr.) Ramnin in the warn tet for about cifteon minutes and th ie body vigorously with ths hands in order tc loosén end iis and exareticus\gileh clog. thé akin pores. —= Cold baths are Nature's tonie for inoreaning the nerve foroo end making the body immune agninet midéen changes of temperature and ex- peours,, A cold beth must #lware be of short duration end followed immsd= jately by a brisk rub with A dey, tough towel, tn order to guin the best benefit you ghould be glowing an inward warmth from your exerofses Uefore taking your cold bath, Tus rocin mist bn comfortably mm and freo from dreugits. Never take @ cold bath wie you feat antlly or haye ood hands or feet. If cverkcated frei tha exercises, or if your heart 12 beating tov rapidly, postpone the bath for a fow minutes, ) Pou ofthe mont convendéht bata aver “ihe “SHtERR - nbfoh da in the form of & cold spray; the ELUNCE or DIP - which in to immoyee the body Fully in cold water and then cut tmodiately to dry; the SPLASH - watch is to splash oold weter on the body} aud the COLD Spq@iow - whiok senstete of wringing 5 towe: on eponge lightly in cold water ond going over the body quickly. If you urs unaccustomed to cold bathing, begin with the SPONGH method, “Rub the skin vigarously for tho aftongiow. Work of arranging your next leascn will now be started, But you will alwiys bo given ample time to magter each one, so. that you may work into m oonsacutive practios. In this waj- you will ebtain # moet thorough and complete rhythmio devolezment of your ontire body.Photo No. 17 LIONEL STRONGFORT INSTITUTE Correspondence InstructionPhote-No. 24 LIONEL STRONGFORT INSTI‘The purpose of thie Iesson 12 to loosen your Joints and mus- oles; stimulate the ¢ inorease your oirsulation and start: the work of revitalizing the internal organs, These exerolsex ars partiowl- arly importent and showld naver be omitte?. Perhape in the beginning you will experience a alight soreness in your musoles, Qo not be disoouraged because this only indicates that you aré bringing into play sinews and tendons which have long been in diguse, This will soon disappear as you restore their natural élasticity. Oocadlonally a alight dirainsss is felt as the liver becomes ayakened, but this, too, will atop as you se= cure the eltmination of waste matter from your ayatem. If your heart beats too rapidly at first moderate tho exercises accordingly, It is ad- vised that you ¢xercine immediately upon uriging in tho morning ~ but if thin ia ineonveniont you may apply yourselz at my other tims with the exception of a half hour before, or an hour and 4 half after eating. Instructions in regard to dict will be embotlied in the Second Lesson, Usewater plantifulle,—it-ie-the-heete—for-eit-hottly Tintds; Nearly three quarts are thrown off daily by ths lungu,kidneye, bowels and akin, Thig mist be repleced. If not, your jyatem will bu forced to ab= gord it from the bowels. ‘Therefore, ‘always drink plenty of water, but never drink water with your meals. Get im the habit of bathing daily. Toke h warn bath ab east twioc 4 tex. The temperature of the water ghould be at diocd hoat (about: WB degrees Fuhr.) Ramnin in the warn tet for about cifteon minutes and th ie body vigorously with ths hands in order tc loosén end iis and exareticus\gileh clog. thé akin pores. —= Cold baths are Nature's tonie for inoreaning the nerve foroo end making the body immune agninet midéen changes of temperature and ex- peours,, A cold beth must #lware be of short duration end followed immsd= jately by a brisk rub with A dey, tough towel, tn order to guin the best benefit you ghould be glowing an inward warmth from your exerofses Uefore taking your cold bath, Tus rocin mist bn comfortably mm and freo from dreugits. Never take @ cold bath wie you feat antlly or haye ood hands or feet. If cverkcated frei tha exercises, or if your heart 12 beating tov rapidly, postpone the bath for a fow minutes, ) Pou ofthe mont convendéht bata aver “ihe “SHtERR - nbfoh da in the form of & cold spray; the ELUNCE or DIP - which in to immoyee the body Fully in cold water and then cut tmodiately to dry; the SPLASH - watch is to splash oold weter on the body} aud the COLD Spq@iow - whiok senstete of wringing 5 towe: on eponge lightly in cold water ond going over the body quickly. If you urs unaccustomed to cold bathing, begin with the SPONGH method, “Rub the skin vigarously for tho aftongiow. Work of arranging your next leascn will now be started, But you will alwiys bo given ample time to magter each one, so. that you may work into m oonsacutive practios. In this waj- you will ebtain # moet thorough and complete rhythmio devolezment of your ontire body.Tt is noted that you state you are troubled with Poorinsis, This plainly shows that your blood {s laden with a lot of impurities that are being brought out to the surface through the skin, through not having o naturel outlet; however, a= soon as your blood becomes purer and your general condition improves so that nll the organa of elimination will function better, tis waste matter ani other body poisons will be carried out in a natural woy. For local relief, the véat measure is the use of steam, Thig will loosen the scales and facilitate their removal, leaving the surfaces and tissues in a condition frvoratle to better healing. Probably the best way you could cet this would be to go to a place where they give Turkish baths and sek them to let you into the steam room, then take n hot water bath and then follow ft up with cold water to restore tone to the blood vessels and tissues. ‘For washing your face ant aifected parte and when taking the two Warm tothe directed in the foregoing, {t is suggested that you tase only the purest castile soap. If tne oriek rubbing in the drying process should cause the skin te item, then it in sugcested that you just dry yourself gently. After you have thoroughly dried yourself «11 over, 1x 4 “euygestes that you annoint the affected parte ith a little olive ofl. Follow instructions whieh will be given in your Second lesson regarding diet, out {t is stated here that you sre not to inelude in same any too salty or spiey foods, or heavy or fried foods of gay kind, _ . . . Also see that your bowels move naturally and normally at least once a day. Even though the bowels move daily, it may be. that part of the hardened feces cling to the sides of the intestines while the rest or the looser feces pass through the center. Tor this reaaon, it ta suggested that you take an enema of warm water into which a little alt has been dissolved, once every tuo weeks. Many waste matters may be eliminated from the system in this manner. Inoview of the character of this disorder and because {t is evidently rather difficult to overcome, tt is not posaible to : extend the usual guarantee, However, 1t ta wrong for anyone to limit the honling powers of Mature. ven in malignant disease, a nunber of so-called incurable conditions Heve been overcome in spite of everything. It goes to prove the wonderful internal forces at work within ug and their power to heal 4f encouraged. In conditions such as yours, Nature has also worked wonders, but it is very difficult for anyone to state that they will be permanently relieved. However, 28 explained, Mature in the only true healing power and often she will nceomplish that which seen impossitie, end no doubt you will derive much benefit frou your Course if you complete your instructions successfully, Moat cordially your LIGHEL STRONGRORT INSTI 2 A ty po ro end, LS:LL Director_ fh Stronglort J Insi aont® \e STRONGFORT, ee Slit, a Ghe World's Foremost Physical Culture and Health Correspondence School NEWARK. NEW JERSEY. U.S.A. Angust £6, 1932 Dear Fupilz- ew tint you are underteking the Second Lenson you must be onu= ened Gadus’: performing ths, exeriines eutomatically. Tack of interest and energy interferes with reavits, In fact, the requlte obtained will be In ortion to your method and fidelity of epplication. Yor all up- att ox: weir tylee. Every titernal organ wi then be heid in its proper place. Practios thin lesson together with ret Lesson - spending fen minutes on @aoh, As onc sao 4 ai) practioes 1% togeth with your pr i nding hel previau = at 1 twenty m! erek If you wish to Inorenue for more than one hour wt one time. 2) rds ond and half yo each day should be deyoted to tho time you may do go put ney at your des wit aiternately. orang- Hold the Pal ing the Dun tbe braced against 1 s but mist be fr thin movement. Continue until the biseps tire. bells up to Exercis level with t 41 the shoul } tend erect and kick one 1 nearly utraipht out-from the beds. until. tt balange swith th foot Tlat onthe floor. Move tie and clowly im a wide sro, eidewaye and then back until the nearly back le. ‘Throughout thie movement ep the foct aa high off the floor as you can. When the far- 1, bring the foot back to the starting pe- th the other leg and alternate until with the lef ether. Turn tine forvard. 1 back, nor twenty times. » movement with the right leg forward, & 41) Die on your side, as a atm and leg st the game time = ag in d. Bae or the other oides Wo, 5 = (Phot Raise the upp g back and répent until tix in Photo No. Fhoto No, 41, 26s -youmunt maintain on erect pouition without holding yoursuy auapuodsa.ti0. SNI LHOADNOULS TANOIT SZ pure (Z ‘SON SOIOUGyu] aoua I LAOADONOS » PUR OF ‘SON S02OO ——— —- — Th regard to diet, two thinge must be emphasized: Never eat um- less you have a hearty and unmistekable appetite and always chew your Zood well. Appetite ts denoted by tho watering of the mouth when you gee, smell or think of food, ‘Two meets uo day are fur better than three. Do not swallow morsel of food until it ia thorwughly mixed with haliva and reduced to liquid form, Pibrous or atring matter which oan- not be dissolved should be egeoted. In this wy you will secure Anitmitation ond properly start the work of dlgwstion. Batter strongth und greater enorgy will roward)you. Milk und a1) Liquid foode should be sipped slowly in order to obtain their full food value. Tt ip wold te ont n great deal of ouch fruits an you Like, capes , eielly the acid fruits. Grapes, apples, oranges, sto., are splendid. By eating en apple or two before going to hed you will be aiding the Tune- tion Cf the Liver. ‘Pigs and daten can he recdmmnded., Bananas ahould be ripe ana mellow with the skins timing bieck. Nuts are good at men) time but never ont more than three or feun otmacs| in ) jay. If at = third meal, Jet 1t conelet ely of fruits. Use all uncooked foods that you enjoy. Green saludo sre very ~“siuahio, especially when inoluding raw tomatoes, A gdud saled dressing in made of clive of] ad lemon jules. In general, greon yegetabloa that grow abeve the grotnd are batter than thons growing below, Use potntosa > sparingly. and you will find that they are beat when baked. Fresh eges are, oxtremely nourishing, but more that two showld/not eed ine dey, Tf yon to not like them raw, prepare ly atlowing them ee a Gepounds ahelied) sm one —_ ge. = bib u Pailin: ea manasa lier atl alee Piicnet cea eerie ie Paen eettce. than’ ton Seren Pree RRO reel, When 8 considerable amount of agus und’millk mre used thay ahould be offset by unting noid fruit at snother time during tho day. Butter- , milk ta exteellent and my be teed freely. Bet an litth $ as possible inl never eat fooda whidh have heen fried beonuie coating ef gronze caused by the frying maken then mort difficult to digests Avcld paatrion, pion andicake and all white bur products. A craving. for awacta indlewtea an undernouriahed or ime properly nowrléhed syuten, Chawing gum in harmful to the salivary gladda, Bat plenty of vegetablen tsutefully prapered. In cooking, take Gare not to destiyy their natural mineral eelts, If you boil vegetables AN water, importanticrganis naite which should be qaten, will be wante It in weli, therefore, ta boll vegetables in their cwn {nice ine doub! potler or {nn utensil Iaoyn as a casserole, i Brew rice and other simple puddings may te use, although fruit dosserte ara usually botter. Honey, Jollies and olniple aweate are not chjectionable, but should not be used tetwam meals. Always uxe graham, Whole Wheat, corn bread or soma rough, dirk four product, To & great oxtent you can te quided by the dicshtes of your appe- tite, becoude tis aftor oll, in ths norral indication cr the poay's nuod (provided that (his eppalitojhes not ‘been porverted through oontine usd wrong living habits end poor selection of food).Nervousness ie grantly aggravated and inereased by the use of tea, ooffes, tobacco, alooholic drinks, or druge, I adviga against thelr nse. ‘Aside from acting on the nérvee, swestensd offee with milk often wours in the stomach, Tb prodiosa indigestion. Taa is especially harmful because it is an astringent, Ile continued uae will cause Constipation, We ars all better without the use of any of these. Wervousness is realiy nerve-lessnass, or lowered nerve fores. he better the msoular tone, the mora nerve forces you wild have. To dot and keep both misowlar strength and nerve nergy, the a) geetion and assimilation must supply more and richer blood, This Wit develop me you progress under my instructions; henoe strong, “ terves with an abundance of reserve forces 18 certain, Avoid all linda nnd sodatives, eapeoially the Bronides,Sromo-asitaer, 3o- eaijsd Toston aid Tron compounds as they are more harmful than goad, #) gorpest your Constipation, it ts necessary thet you avoid ail highly semnoned diahea. Aiso avoid walte bread, pastry, cheese, ii. Drink olenty of water —s glass or_tvo-upon——— = ng aol belween meals. Chew your food thoroughly, Bat ‘whole Wheat broad and lots of fruit and vegstavlos, Vegotables esneoially useful in overcoming constipated oonditions are; apinawh, poss, cauliflower, osbbage asparagus, salads,onionn,eslsry and tomatoes — the cereals] oatmeal (raw), and cormmeal - the breaday arahan rye, orn, whole wheat and bran. Honey, molesses, sweot cider, and acid fruits such as oranges, grapefruit, apples, pears, psaches, cherrica and berries, with the exception of huckleberrieasuluo stewed fruits, prunes, figs, eto., will be found helpful. = Twila wavise thal yeu give the bowels w bath by taking an enema twice a month. This ia accomplished by injecting about a quart of luke warm water into the bowels, using @ fountain ayiings, Many polsona way be eliminated from the body by this method. Strongfort's AWERGY FOOD has helped thousands to overcome Con~ gtipation, This food ta a tissus bulider as well. as a laxative, Many of my pupils use it daily in combination with the Course, and gerive great benefit therefrom. I do not heaitata in highly Feoommending it to you. Your Coterrhel trouble will improve ap you gain in vitality end your blood is purified and enriched. You must be extremely careful about your diet. Alao drink at least three quarts of water Golly between maale. Fresher ie especially important. Be out of doors a9 much as possible and be aure that your bedroom windows are Opened top and bostom. Por locsl relief you ean do the following: Dissolve @ pinch of common table salt in a cup of warm Water = plece & portion in the palm of the hand aud enuffle up into the nove, being cureful uot to cnuffle too ard. Faitnfuliy youre, LIONEL STRONGYORT insTivurs Ae, fot A. First Director~~ « stronglort 7°" wet LIONEL STRONGFORT, nth 4 “lp he World's Foremost Physical Culture and Health Correspondence School NEWARK. NEW JERSEY, U.S.A. My dear-Pupil:- September 9, 1981 Right from the beginning of your Couree it has been pointed out that the value of the various exercises depends almost oa much upon the way they are performed as upon the character of the movements. Now that you are undertaking tha Third Lesson you ate in a position to experienes Yor youraeif the truth of this, If you practice the work energatioally end eorreotly you will acccmplish mush. It hae oftentimes been said that nothing san be gained without enthusinam - and this certainly applies to ‘body building, Make each movement complete. However, those parts of your body which are not affeoted by the exereige, should be relaxed. Avoid “antagonistio" action - that 1s, one misele wor! against another Exercise Wo 1 - (Photo No. 2) Stand ereot with the palms of your Yasids turned backward or downward, Bend the arms al the gides alternate- ly, an shown in the photograph. Stop when the bicepa tire. The elbows should not be braced against the sides, This movement is aimilar to one practicad previously in which ths palms ware turned the other way. Exeroige No 2 - (Photos No 4 6) Extend your arm horigontally GPfront and then swing them back as far as you can. By rising high on your toes as the arms move back on the ahowlders you can best maintain your balance. Repaat thia until you are slightly fatigued. Exercise No 3 - (Photo No 6) Place your hands in front of your thighe - not out at the sides, Alternately raise each arm upward and high over your head, keeping it straight and bringing 1t back as far as poesible, When your shoulders begin to tire, stop. Exercise No 4 - (Photo No 18) Stand sreet. Rise on your toes and at the samo time, bend the kmess keeping them fer apart, Lower your body toe position shown ‘n Photo No 18, Rise again té a standing position, and bring the heela dows to the floor, Repeat this about ten times. Exercise No 5 - (Photo No 12) Flace your arms at your siden. Bring them up sideways until thoy moot high over your hoad, with tho knuckles toward ceoh other. Inhale deeply aa the arms go up, filling your lunge to capaeity. Empty then completely as the arms go dow. Te- PoOat this until the shoulder muscles become tired. The main object of these, as all other exerciaes, has been to bring the blood to the parti cular muacles brought into play so aa to nourish and develop them. Remem- ber that {t is not necessary to tiro & misole to exhaustion beonuse this would only defeat your purpose and tear down the tissues. Faithfully yours, LIONEL STRONGFORT INSTITUTE - a) i Directorgost Soest vey Ghe World's Foremost Physical Culture and Health Correspondence School NEWARK, NEW JERSEY, U.S.A. My dear Pupil:- Beginning with this Yourth Lesson it will be woll if you will sub- jeot your entire body to a dry friction rub every morning before you ex- croise, and again after your bath, For this purposs you may use & soft brush, sometimes known aa a “flesh brush", @ pair of flesh gloves or even adry, course towel. Evan a rub with the bara hands is offeative. Mas- gage the skin surface briekly but avoid oheffing or irritating the skin. Do not lose sight of the importence of the skin az a purifier of the body. If you were entirely coated with varnish you could not live beyond a few houra, This shows omphatically that pore autivity must be kept active, You will find the dry friction rab of wimost importenoe in Sealing off dead akin and waste product an well ai stimiating the eirou- intion of the blood near the surface. Exarvise No 1 - (Photo No 32) downward wlth your bende behind your back as oping ur hebd, sinouders and lege at the wie time. lowly your body sa much an waibles ax and repeat until tired. Remombor to avoid ytrain, De wt be discouraged if you have trouble with this exercise at first. Exercise No 2 - (Phote tio 55) Lie on your back with the loge thrust straight upward. Lower them slowly to one side, Then to the oth- er aide, Keep your back flat on the floor at all timer. Stop when tirod. Bxerciue Ne 3 - (Photo. No 29) Again assume @ poritia m your back but with the lege extended. Reise the lege ala the feet in a complete overhead witil the tow touch the £2 f your hesd If you cannot compluta thin movement at first, bring tho legs as far au possible without etreining yourself. Ex Ho 18) Stand erect with che Dumb-bells at your shou do alternately straight up and b: Jour neal auwn in the photograph. Always ra hen uplifted ari and stretch as far Do this vigorously. Pethap! because of your Incres gin to feel light by this te pound each, Do this whancver you f never add more than a half pond et @ time. ed atrength the Dum » inorasss their need for “bella will be- ght. by. one halt itionnl weight, but The’ exersites of your entir n6 set of musoles is m it 1 beat to p tha order 1 Ye given. Thus extreme i * avoided and your ing will be proporticmite, interPhoto No, 32 LIONEL STRONGFORT INSTITUTE Correspondence InstructionIf you find your time Limited do not practice soms of the exercis- s and omit others. Raguinte. your sppliiontion to each one so that all movements will receive attention during the. period at your disposal. A1- waya vaar in mind that idleness is fatal to muscular tissues and that ev- ery fumetion of your body 1s controlled by musoular action. Inactivity therefore results in stagnation. By this time your daily walk should bs a habit, Cyoling, horse- pack riding and motoring are good, but no exercise mijua to man will teke the place of walking, It is 4 priritive method which was building up the jean raos long before any systom of caliethanios was daviacd, Remember that there iu m vast differance between walking during the oourge of your work and wilking for Health. In the former cage you ara merely “getting some place." Your mind is occupied with business carse, you are not eoroful about posture or carriage and you pace in sHort, irregular and interrupted distences. But walling for Health oonsiuts of getting out away from all careg and awinging along in @ free and easy stride with your head up, yhowlders bask, chest out and breathing deeply. In the seleation of clothing you are oftentimes called upon to strige a happy modium between style and comion sense. Fads in dreso are frequently not in keeping with the Dect interasta of health and phyatcal wefare, 89, be guided by your beat judgment. Keep in mind that the skin must bo allowed an opportunity to "breathe", so avoid bunilling, @8- pecially mt the nesk. Comtloss derungemonta and digcuces of the respir- avory paseuge can be attributed to the nmatural eondition caused by sourfs, neck pisces, mifflers, sto. Prequent aponging ofjthe neok and chest with cold wator is a better protection against coldg than furs. The *thraeyelements most sssential to life are provided by Nature in abundance - Air, Water and Light. Make generous use of them, You can exist several days without food; fewer days without water and but a mat~ ter of minutes without air. You are familiar with the appearance of plants that grow in the shade, Be guided accordingly and eeck the sun- shine and freeh air, Drink plenty of water, Hat when you havo a genuine end natural appetite but do not be afraid to misa a meei when not hungry. Let the naturel need of the bedy and not habit govern your cating. Retain your eonfidetite in Neture, ‘The human body iu not 11ke a machine. When the parts of an engine have become worn they must be re~ placed, You cannot replace the organs of your body - nor need you. Just 3 @ out on your finger will heal and as you will reoover from a feeling of fatigue, eo will every condition foreign to proper Health and robust Strength adjust itself in your body if the omuse of the depletion is re- moved and the uptuilding influence of Nature is properly aseieted, Knowing that you were originally motivated by s most keen in- terest in physical development 1t has been an opportunity to guide you slong on this body building program and to await reports of your pro- gress, eapecially at thic important part in your Couree. Faithfully yours, LIGNEL STRONGFORT DsSTITUTH iP a RI earoo “i 4 Stronglart %,7 — a LIONEL STRONGFORT, ese Gorrespondence School NEWARK. NEW JERSEY, U.S.A. My doar Pupil: The exereiees of your Fifth Lesson, which are te ba connection with the ones of the previous four lesaa: primarily for the developmwnt of the neak and eho ite Juncture with the base of the brain, ia manip tending to proper adjustment of ft ara improved. noticed in have been arranged idete. ‘The opine, at ated and) the muscles Exeroise Wo 1 - (Photo No 38) fade flat on your back on a couch, ta- dle or on your bed. ould be resting upon the edge, &a shown in the photograp! head and then bring it up and over the chest as far as possible. Lo &gain and repeat several times. Exeroiee Wo 2 = (Photo No 37) To face downward, with the head hang- ing over the edge and fer dowward, o2 showa dn Photo No Bring the haad high up and buck as fur as powsible. not overdo at the start. Bxerot ) 3 = Hoomuse this 45 similar to the last two-axerois no photo ie needed. Lie first on one side, thonon tae other. in each’ case bring ths head as far as posible to the under shoulder and then raice 1¢ toward the upper shoulder. In cane of mental exoitement oftising insomnin apply s cold, wet éloth to your forehead and something warm to your feet. Tn this way you will draw the cirowlstion of blood sway from the brain. Now Just a bit more advice to ald you in body bullding: If you do not slesp soundly make eure thet yous windows are mids open and that you ars not covered too warmly, Sleeping out of doors io ideal, You may lie in any position that you find most comfortable but usually it 1a best to recline on your chest and stomsoh aid with your head turned to one side. Your leapt meal ghould be at loast three hours before going to bed and ba particularly careful to avoid heavy, indigestible foods nt thin time. In cane of difficulty in sleeping you mill find it beneficial to take a walk of from one to two miles in the opan Just before retiring. This mild be in s low and restful pacu, A cup cf warm milk just before go~ ing to bed will, soothe the nerves and aid in inducing sleep. yon (disay at first because of the hori- gontal post only & Yew timom Until you become more acoustam~ ad to them, ise practice the motion while standing up Every poauible care was tnken in outlining thi make it complete and result~, ‘ tting in evory dot the benefit of more than sara of experions 8 in order to atl. You are receiving n payaion2 upbu: e work - ah experience which cov ntlesa cagen to yours. Et ia urged, therefore that you teke advantage of thin kiowlodge ty studying your Course o2 weil ns fellowing it.° Tn order to gain from your Coupie the bansfite thet you expect, und that are expsoted from this work, you muat understand that it is neces- tury that you follow the instructions of your Leosona Intelilgentiy and E enthugiastfonlly, ‘Add each arriving Lesson to those you already have. Use your own judgment to condense the previous ones oo that the time occupied for all of them will not vartioularly inoreags.. There 1s reason ug Ueiiove, howover, thet you have erpomolisnod ali tho boncfite so far 45 gould be reanonably oxpectad -- Suizidsring the gondition you wers in whon you dtarted and also tho short lime in which Wature baa an op= portunity to affeot.an improvemiint. The offort that you have put into the Course must also be kept in mings AT] advie given you, and that qileh you will rovelve from following Lessons, id purposely given for yous personel benefit. Taerefore, ir you study your Lesaons thoro and fesion tham asoordingly there 15 really no nedd fer you to ask additional ehectionu, becauee what may not be quite clear bo you now may bé @xplalyod in one of your following Lessona, The Stetruotions’ are intents erttton (n plein,eimpie tarms, ao that you will have to trouble ts their moaning and putting the tsnohings into active praotice, | ‘ging in mind wiways your desire to + build up your Health and Vitality G28 attain 4 more perfeot body, it 15 confidont tint your fall osaperatiey ell be gained at all times. a Tt has been pointed aut Srastaey ‘that Hualth is Life's most pre- Si0is, possesalor, The attainment cf (t will be Sour reward for thts Course in Strometorseim: Howeypr, as a tyein of your fatthtl “ poet te is OL Cade ' ony a EL thin to giv to those Pupils who Nl fuirill Wie ambitions tal srompted Uheir enrollments and who, tn their renewed Enorgy and Vigor, basomo living examples of Strongfortiam. To qualify for presentation of this Diotoma it is necessary to fo1- every phase of your Course, re; ‘ly, faithfully and acourately, It. Sa suggested: that upon nomp ete the Tenth and last Dedoon that you write,a report. Givo in this @ brief outline of your dally method of exaraising, disting, walking, bathing, slzeping, ete. It Wil] be-upon a basis of thio rovort that the Dinloma award will be odde, - Yalthfolly yours, F LICNEL STRONGPORT INSTITUTE £ Zot" Direotordk 4 Stronglort Ins; gw LIONEL STRONGFORT, Director. {spy Uy Ghe World's Foremost Physical el Gotae end Teh lp NEWARK, NEW JERSEY. U.S.A. My dear Pupil:- ‘This Sixth Lesson conteins edditionel exereises to be added to those previously practiced and together makes quite a nuniber of movements which you are following each day. But because you are thoroughly familiar with ‘the work of the first five lessona you can go through them rapidly and yet efficiently and give you en opportimity te concentrate fully upon thia lesson. Add a little more weight to the Dumb—bella ao that they will offer a slightly greater resistance to muscular effort. Exercise No 1 - (Phots Mo 34) Hold the Dumb-bells firmly, as shown in the picture, and turn the hands in @ rotary motion, first in one di- rection and then in the opposite, Repeat until slightly tired. Your hands should awing with your wrist as a pivot. ‘he arms may be extended hori- gontally from the shoulders in thie mavement. You will find this benefi- eial for the development of the wriat and forearm, Exercise Yo 2 - (Photo No 36) Stand ersot with your arms at your wides...Rine high upon the toes and mi the same time bend the hands in- ward at the wrists, ad shown in the pnoto. Stop when tired. Bo sure to rie as high as posable each time. This is epiendia for developing the feet, calves and thighs and will aid in correcting flat feet, Exercise No 3 - (Photo No 9) Place your arms at your sides, Rise up on the heels, lifting the toes as high as you can. At the same time bend the hands end forward from the wrists, with the palms downward, Continue this exercise. until tired, Exercise No 4 - (Photos No 19A & 19B) With your amis at your sides move the shouldera in a rotary fashion. Pirat bring them downward and forward, as in Photo No 18A, and continue upward and backward to the po- sition dhow in Pnots No 188. At this tims expand the chest and bring the shoulders back as far as possible. Continue the movement, and when slightly tired, reverse the direction and go around in the opposite way Your arms will'move somewhat along with the shoulders, For any partioular defeots of the body you must pay especial atten- tion to the exercises bringing those parte into play. The present day trend of work tends toward a round-shouldsred condition, oftentimes known as an “cecupational curvature of the spine," To counteract this you will find the last movement of this lesson outstandingly valuable. Faithfully yours, ‘LIONEL STRONGFORT INSTITUTE afPhoto No. 9 LIONEL STRONGFORT INSTITUTE Correspondence Instruction4 Strongtort Ings, * LIONEL STRONGFORT, Direct: ant 8h Sr enorme tty, NEWARK, NEW ee USA. Dear Pupil: - The four exsrolsce of thie Seventh Lesson are eapeolally important and they will playa vital part in your physical develogmant. Proper bowel elimination is essential in maintaining @ state of "internal cleanliness" and keeping the blood pure and rich. If your bowels do not funotion as they should you can assist the eliminative action by placing a box or any object about ten inches high under the feet when sitting st stool. This natural compression of the abdomen will contribute greatly to the musou- lar action of elimination, Exercise No.1 - (Photo No.7) Hold your arms at your sides, but with the hands free from the body, Twist the arms in opposite directions in the mamer suggested by the photograph, Bach arm should be turned back and forth as far an possible and with fair rapidity, Do not do this so fast, however, so that it becomes nothing more or less than aimply a case of ahaking the Dumb-bells. ‘This exercise oan also be performed with the arma extended horizontally fram the shoulders. Exercise No. 2.- (Phote No.8) Bring the arms across each other in front of the body as shown in the picture, Swing out to the sides a few inches and across again, alternating first with the left hand uppermost and then the right. Perform this movement slowly so that the arms are yaiaed entirely by the muscles of the chest and not by the momentum of the swing, Be careful not to bark your imuckies with the Dumb-bells. Repeat until you are slightly tired, Exeroise No,3 - (Photo No,10) This exercise is arranged for the ex- tensor arm muscles and may be performed on a table or preferably on an arm chair. Keep the body rigid and lower it by bending the arms. Then reise the bedy by. pushing upward and straightening the arms. If this ox- eroise becomes easy, try practicing it on the floor with the fect sleva- ted on a chalr, Next try it with one arm at a time. Stop when tired. Bxeroise No. 4 - (Photo No. 11) Lie flat on your back and with the arma perpendicular, as shown in the photograph, The Dumb-bells should be touching each other, Lower the arme aidewaya to the floor. Then bring them and together. This is for the chest, By centering your attention on what you are really trying to do you can eaaily prevent any monotony end avert the duliness of a routine. Faithfully yours, LIONEL STRONGFORT INSTITUTE—* 4 Stronglort 3%, -~ co LIONEL STRONGFORT, Director. sp, Uy » ' “Che World's eee ore ure end an Correspondence School NEWARK. NEW JERSEY, U.S.A. My dear PupSi:-‘Founded. Kealth Fira ~ 4 Stronglort %,, - % git 1 a STRONGFORT, melts VV Che World's Foremost Physical Culture and Flealeh ‘Correspondence School NEWARK. NEW JERSEY. U.S.A Uy dear Fupil:i- Perhaps by the time you sre undertaking this Ninth Lesson the Dumb-bells will again begin to feel Light. If so you may inorease their wolght a bit more eo that it will not be necessary to repeat = movement as many times in order to produce a alight muaoular tiredness, Exercise No. 1 - (Photog 134 4 128) Bend forward slightly from the hips. lex the arms as in Photo No 153A. Then bring the forearms and Dumb-bells upward and backwards ss far as possible until the arms are streight, as in Fhoto No 13B. In this position you will feel the tension of the triceps muscles and you will find ‘that this movement will. also strengthen the shoulders, chest and upper arm. It te benefiotal for cor- reoting round shoulders and deformities of the chest and back. fixerotse No 2 ~ (Photos Fo 34A & 348) Ite fit on your back with your feet wmder soms heavy object such as @ burceu, tho foot of the bed or some convenient piece of furniture, Hold the Dumb-bellp at the showl— dorb—oOD-id-~fronth ofthe chest. Rise %v-@ sitting, positiqn aud bend far forward, aa in Photo No $48. Repeat until tired. When thie gcoma rather easy you may hold the Dumb-bells behind the head or in back of the nook, In thie way the resistance will be materially inoreased. This will be especially valuable for building up the abdominel muscles, internally and externslly, end for the correction and prevention of Rupture, It will al- so strengtiton and invigorate the Spine at the "lucbar" region, thus stim- ulating the seiatio nerve trink of the legs and benefitting the sexual organs. When performing thin exercies you will fool the Carotid Arteries in the neok expanding. ‘This indicates an improved ciroulation to the soalp and hair, tending toward a correotion of any congestion and removal of the impuritles that cause dandruff and other scalp troubles. It is trusted that you ars taking @ warm bath about twice = week. After you have been in the water for about 16 minutes you will find thet the cuter layer of akin will become softened. If you rub your hand over one part several times the dead ekin and other sevretions lying on the skin will roll off, If you rub your entire body you will clean the pores better than avap would, Valuable suggestions for avoiding colds, headaches, fevers and other common complaints will be included in the next leason. Faithfully yours, ‘LIONEL STRONGRCRT eauwor sNIysuy] suapuodssl07) ALNLILSNI LHOADNOULS TANOMI Are PUR YE "BON SOR0KG~~ « stronglort %,. °°” " eh LIONEL STRONGFORT, 1 thy ‘Ghe Warld's Foremost Physical Culture and Tealth Correspondence School NEWARK. NEW JERSEY. U.S.A. My dear Pupil: Step by step you have been progressing in the upbuiiding and devel- ent, of your body, inwardly and outeardly, and herein mre contained the instructions for your Tenth ond last lesson. Bxoroiso No 1 - (Photon No 14A & 14B) Stand with the left foot ad- yanced and at right angles to the other and spaced apart a distance that {2 equal to the width of the shoulders. Hold your right hand next to the sh ler and lean back toward that side, resting the weight of the body m the right foot. The leg should be slightiy bent as shown 1n Photo No 4A. Tunge forward with tho left foot and strike in that direotion vigo- rously with the right hand - as shown in Photo No 143, The right leg will 8 hhten and sérve to push the body forward with considerable energy to the ceoond position, You 1 note that the torso turns slightly at the walst, The right shoulder tums aryund as you charge forward and which wil) enable you to reach farther, Return to your first position with one brisk movement-and repeat until tired. Do the same exercise with the Fight foot forward and the left hand striking, All this amst ba done With & rest deal of soapomd vim. Exercise Yo 2 - (Photos No S9A &39B) Stand on the right foot and g the left leg up horizontally in front and with the ams stretched forward and on a level with the shoulders, Balance carefully and do not raleo the heel from the floor. Lower the body until you reach a squat- ting position, shown in Photo No 3¢H, Be sure that you go down as far as pogeible, Then rise to a standing position, If you find thie somewhat Wiffloult at firat you may steady yourself by holding one hend on a chair or other objeot until the particular miscles heoome strong enough to en- able you to do it umaided, Perform this first on one leg and then on tho other = repeating until tired, This exercise for the development of the lege ig Just twice aa energetic as one proviously given you. b You will find the "wrestler's bridge" a vigorous movement for the strengthening of the neok, Le on your back and raire the body, forming an uro, with the weight resting on the heels and the head. Beg punching, boxing, wrestling and oll sports oan be highly recom- mended, but they should not be carried too far or to interfere with your exercises. If you will partioipate in athlotics about three times a week you will find this sufficient. With this last lesson you are given heipful suggestions with regard to colds, fevers, headaches, eto. When you have a bad cold, try to be out of doors as much as possible, but always be eure that your hands and feet are warm and that you are dressed comfortably. Long walks are espe- cially veluable when you have e gold - also active exeroise like rope skipping. You should not, however, exhaust yourself too much under thease ciroumstances, Profuss perspiration will nerve to break up a stubborn cold, You can get thie at a Turkish bath, which 1s highly recommended,—————— _ Or better yet, put on a heavy sweater end go out for a fast, long walk which will serve to thoroughly open tho skin pores. You oan also induce perspiration by wrapping yourasif in a hoavy blanket, drink a quantity of hob Jemonade and sit with your feet immersed in hot water. Retire tmmed- intely afterwnrd, and avoid besoming chilled. In case of chills end fev- er you must absolutely stop eating until you are normal. Drink water freely. Grange juice 1s oxtremely beneficial. Take an enem= immediately for flushing the bowals. Most hondachsa ars caused by otoneeH and bowel disorders, If you are ever troubled, drink water fracly end avold eating until you ars in a normel condition. Aloo take an enom, Hot applicattons to the stomach will often prove helpful, If the hendnahe sesma to come from strain of the eyes, bathe them in cold, galt Water. Pill a inrgo, flat basin part~ iy fll Of water, adding a tablespacntil of salt, immorse the face ond open the eyes under water, To overcome a bilioug attack fast for several meals. Always avoid eating rich 6r gressy foods, Hat only acid fruite for a day or so and drink freely of water. When you are fesling 111, get all the eleep you pousibly cen, Be sure that the room youare in le always well ventilated. Avoid drastie or radioal rating regimss bopauss this will only weaken you. It will not hurt you, however, to mise a meal or two if you hhave no-sppetite. Meyer eat from foroo of habit. Proper selection of food will build up the vitality and organic sotion and avoid the resulta thet come from extroms fasting. Hed tte Er saute tehiethiondiat ndPlooigiven.tryour Socond Lesson, Be. vlire thet you cat plonty of fresh fruit and vegetables, Avoid proserved ané vermed foods, keeping $n mind that there 1a no preserving proceas that can retain the food elements placed by Mature in fresh fruits and vegetables, Dried or dehydrated foods are to be preferred as an alterna- tive to canned goods, Ba guided by your common senso and good Judgement end do not fell victim to every diet craze or fad that bobs up. Do not nilow yourself to beoume a food orank. Mating, after all, should be a doy and one of the greatest eatiefactions of life - so do not let it be a Sonstant source of fussing and speculation. Ten thotigh your active tralning ends with the completion of this Iast lesson this foes not mean by any meaue that you should discontinue your Course. On the contrary, these health building principles should how be & permanent part of your dally living routine. Continued applica- ticn wil] enable you to maintain always e high standard of Health and Vi- tality - and that, in turn, means Happiness and Success. Always faithfully yours, LIONEL STROM rept Director