Srdivip XVI. No. 325 
 
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SPALDING'S ATHLETIC LIBRARY 
 Group XVI. - - . No. 325 
 
 Twenty-Minute Exercises 
 
 DC^ 
 
 WITH SUPPLEMENT 
 
 How to Avoid Growing Old 
 
 and 
 
 Fasting; Its Object and Benefits 
 
 EDWARD R^ WARMAN. A.M. 
 
 Los Angeles, California 
 
 New York 
 
 AMERICAN SPORTS PUBLISHING COMPANY 
 
 21 Warren Street 
 
 i ' J 
 

 Copyright. 1921 
 
 BY 
 
 American Spouts Publishing Company 
 New York 
 
 DEC 2,7 1921 
 
 ©CIA630974 
 I 
 
 ^nA 
 
PREFACE 
 
 After forty-one years of experience and observa- 
 tion regarding Physical Exercises, I have arrived at 
 the following conclusion, viz., the average person 
 seeking health, through exercise, becomes very en- 
 thusiastic (for a few days) over any and every "new" 
 system, practices faithfully during the time and then 
 drops the whole thing. 
 
 Why? Because all extensive systems (my own not 
 excepted) contain more than the average person has 
 the time or inclination to follow daily unless he is 
 preparing to become a specialist in this particular 
 field. 
 
 Therefore, I have chosen from my own system of 
 Physical Education (Tensing) the exercises / take, 
 invariably, every morning; such exercises as may be 
 taken in twenty minutes ; such exercises as will, with 
 right living, put and keep the human machinery in 
 good running order; such exercises as may be taken 
 with benefit by the child of six or the child of sev- 
 enty-six. 
 
 These exercises are fully illustrated herein and 
 given in the order as I take them every day of the 
 3^ear. Do thou likewise and years will be added unto 
 thy life and life unto thy years. 
 
 Vigorously yours, 
 
 Edward B. Warm an. 
 
SPALDING'S ATHLETIC LIBRARY. 
 
 General Directions 
 
 Do not hold the breath during an exercise. Con- 
 tract the muscles as though overcoming a natural 
 resistance. When the muscle is brought to its great- 
 est tension it should be held a moment and then re- 
 laxed. 
 
 After becoming familiar with the movements the 
 time required to take all the exercises will not exceed 
 twenty minutes. 
 
 Correct position of the body when standing and 
 sitting, and correct carriage of the body when walk- 
 ing, together with full, deep breathing and right 
 living, are essential to HEALTH. 
 
 The exercises, to be of the greatest benefit, should 
 becomes a daily habit. The minutes faithfully spent 
 now will reward you in yeai's by and by. 
 
SPALDING'S ATHLETIC LiBtlARt. 
 
 Before Arising 
 
 Lie flat on the' back. Stretch the entire body, 
 tensing and relaxing the muscles of the neck, arms, 
 back, chest, abdomen and legs. This increases heart 
 action and causes arterial distention in the most nat- 
 ural and effective manner. 
 
 After Arising 
 
 Cleanse the teeth, rinse the mouth, gargle, drink 
 one or two glasses of cold water, then take all the 
 exercises in the order given; take them vigorously 
 but not violently. 
 
 Follow the exercises with a suitable bath (prefer- 
 ably cold if there is sufficient vitality for reaction) ; 
 at least such a bath as is more suited to the needs of 
 the bodv than to the whims of the mind. 
 
i. 
 
SPALDING'S ATHLETIC LIBRARY. 
 
 For Neck, Upper Chest and Back 
 
 Figs. 1 and 2. 
 
 B<icly erect; head well poised. Move head forward 
 and down (slowly), pressing chin to chest; then 
 up, back and down. In both cases as far as pos- 
 sible and then some 
 
 15 Times Each Way, Without Stopping, 
 
■ .3 
 
SPALDING'S ATHLETIC LIBRARY. n 
 
 For Neck, Upper Chest and Back 
 
 Figs. 3 and J/.. 
 
 Body erect; head well poised. Move head toward 
 right and left side, slowly, without turning the 
 head. Try to touch ear to shoulder, without 
 raising the shoulder or swaying the body. 
 
 / Times Each Way, Without Stopping, 
 
St'ALDING'S ATHLETIC LJBRARY. 13 
 
 For Neck, Upper Chest and Back 
 
 Figs. 5 and 6. 
 
 Body erect; head well poised. Turn head to right 
 and left, very slowly, until chin is over shoulder. 
 Do not tip the head forward or backward when 
 turning. Do not turn the body. 
 
 5 Times Each Way, Without Stopping. 
 
SPALDING'S ATHLETIC LIBRARY. 15 
 
 For Calf and Forearm 
 
 Figs. 7 and 8. 
 
 Body erect. Extend fingers to utmost limit with 
 strong tension. Eise on toes, slowly, as high as 
 possible, closing the hands with the strongest 
 tension. Descend, slowly, to first position, again 
 extending fingers to utmost limit. 
 
 5 Times, 
 
SPALDING'S ATHLETIC LIBRARY. 
 
 For the Upper Arms 
 
 Figs. 9 and 10. 
 
 Body erect. Lower the body by bowing the legs. 
 Tense the arms and half-closed hands. Eetain 
 leg position while slowly lifting a very heavy 
 imaginary object witli arms only. Contract the 
 bicei^s to fullest extent; hold a moment, relax, 
 tense the arms again, push down, very slowly, 
 as against great resistance, thus contracting the 
 triceps to the utmost. Eetain leg position 
 throughout. 
 
 / Times, 
 
SPALDING'S ATHLETIC LIBRARY. ]$ 
 
 For the Thidlb^i 
 
 Figs. 11 and 12. 
 
 Body erect. Lo^ye^ body to deep-knee bend and ifse 
 immediately to first position. ' In descending, 
 allow the heels to rise from flooi^ and close \Qg 
 compietel}', lower thigh resting on upper calf., 
 
 25 Times. 
 
SPALDING'S ATHLETIC LIBRARY. 21 
 
 For the Thighs 
 
 Figs. 13 and IJf. 
 
 Body erect. Steady the body by resting the hand 
 on back of chair while lifting the right foot and 
 kicking vigorously 50 times. 
 
 Repeat the same with the left foot 50 times. 
 50 Times Each Foot 
 
SPALDING'S ATHLETIC LIBRARY. 23 
 
 For Abdomen, Shoulders and Back 
 
 Figs. 15 and 16. 
 
 Swing arms up and back to first position, bending 
 backward. Be sure to hend the l-nees. 
 
 Swing upward and forward, extending arms above, 
 front and down, trying to touch the floor with 
 the fingers, knuckles or palms. Do not hend the 
 Jcnees. Do not stop until movements are com= 
 pleted. 
 
 5 Time So 
 
SPALDING'S ATHLETIC LIBRARY. 
 
 For Abdomen, Shoulders and Hips 
 
 Figs. 11 and 18. 
 
 Swing left arm (strongly tensed) out from side and 
 up to highest point; the right arm — strongly 
 tensed — pulling down to lowest point. 
 
 Swing right arm up and left hand down in same 
 manner, both arms strongly tensed. 
 
 25 Times 
 
SPALDINO'S ATHLETIC LIBRARY, 2Y 
 
 The Liver Squeez^it 
 
 Figs. 19 and 20. 
 
 Twist body to right, keeping face to front, bringing 
 left shoulder under chin, left arm across criL'SC, 
 right arm tense and extended close to body. 
 
 Eeverse by twisting body to left, face kept front, 
 bringing right shoulder under chin as you cross 
 the chest with right arm; left arm tense and 
 extended close to body. Strike across the chest 
 vigorously, but not violently. Do not move 
 the feet. 
 
 15 Times. 
 
SPALDING'S ATHLETIC LIBRARY. 29 
 
 For Chest, Shoulders and Back 
 
 Figs. 21 and 22, 
 
 Body erect. Lower the hocly by bowing the legs. 
 Extend arms at side on level witli slioulders. 
 Tense the arms and half-closed hands. Swing 
 arms front and back, wiilioui lowerirKj. Keep 
 strong tension until completing the exercise. Dc 
 not sway the body. 
 
 25 Times, 
 
SPALDING'S ATHLETIC LIBRARY. 3l 
 
 For Shoulders, Chest and Back 
 
 Figs. 23 and 2Jk. 
 
 Body erect. Lower the body by bowing the legs. 
 Eaise the arms at side. Tense them to the 
 utmost when starting them outward and down- 
 ward toward but not quite to the body. Keep 
 arms slightly bent at elbow. Eelax the arms 
 when raising them. 
 
 25 Times. 
 
SPALDING'S ATHLETIC LIBRARY. 
 
 For Le^s, Lun^s, Heart and Liver 
 
 Fig. 25. 
 
 Stationary running. Hands to chest. Advance one 
 foot. Incline body forward with weight on for- 
 ward foot. Transfer the weight from foot to 
 foot — as in actual running, except advancing. 
 Keep mouth closed not only during, but after 
 running until the breathing is normal. Run 
 slowly and steadily. I take seven minutes for 
 one thousand steps. 
 
 Begin with 100 Steps; Increase to J ,000. 
 
S4 SPALDING'S ATHLETIC LIBRARY. 
 
 The Secret of Never Growind Old 
 
 By E. B. WARMAN, A.M. 
 (Written for the Health Culture Magazine, Passaic, N. J., March, 1909.) 
 
 It is a long while since I dropped in to have a 
 chat with the Health-Culture family; yet I have 
 kept in close touch with them through the columns 
 of their excellent medium, the Health-Culture ^laga- 
 zine, which, by the way, grows better and better as 
 the months go by. 
 
 While there are other health magazines, igood 
 magazines, yet I think none quite so good. I think 
 Dr. Latson, like good wine, improves with age (no 
 insinuation, Doctor), and also like wine, sometimes 
 comes mighty near intoxicating with his exuberance 
 of spirits. 
 
 Well, it has been some years since I gave a mes- 
 sage to the many readers of Health-Culture. Years, 
 did I say? Yes, years, chronologically only. Time 
 deals gently with me because I deal gently with 
 Time. I've found the secret of never growing old; 
 but, like a woman, I'll tell you if you'll promise 
 never — to — tell — a — living — soul. 
 
 First of all, mind and body must act synchro- 
 nously. Mind right, body right; body wrong, mind 
 wrong. No, I do not think "all is mind." I cannot 
 deny the evidences of the senses. We have been 
 
SPALDING'S ATHLETIC LIBRARY. 35 
 
 given a material body on this material plane for 
 material pnrpobes; but God, in His all-wise provi- 
 dence, put the head on top, and a reasoning faculty 
 in that old noddle which we are supposed to use 
 intelligently as regards the bodily functions. Mind 
 is master, the body is the servant. 
 
 The metaphysician tells us that "mind is that 
 indefinable something as opposed to non-entity." 
 \Vlien pressed further as to w^hat is mind? he says: 
 '^Never matter." Then what is matter? "Never 
 mind." So there we are, in treadmill fashion, just 
 where we started. 
 
 But this is not telling my secret of never growing 
 old. First of all, as previously stated, the mind 
 must be right. Hold no thought of the passing 
 years except to keep tab so that there will be no mis- 
 take in the death notice that will militate against 
 collecting the life insurance. (I do not carry any 
 myself, except health insurance, and I am presi- 
 dent, treasurer, secretary, sole stockholder and only 
 member.) 
 
 The mind should never hold any limit of age. I 
 used to say, "Oh, I'm going to live to be a hundred 
 years old." The word old is superfluous; to put 
 the limit at one hundred is foolish. Now, I say, 
 instead, "I shall not reach my prime until eighty, 
 go bounding past the hundred-mile post (beginning 
 
36 SPALDING'S ATHLETIC LIBRARY. 
 
 my second century with much more vigor than I did 
 the first), pass the one hundred and twenty at a 
 lively gait, and then on to one hundred and forty, 
 and — then — some." 
 
 \Yhj not? "As a man thinketh in his heart so 
 is he." Even the animals, as a rule, live to five 
 times the period of their growth. Why should not 
 man? The leading scientists claim that man does 
 not attain his full growth until reaching the age of 
 twenty-eight; thus to reach one hundred and forty 
 would put us only on a par with the lower animals 
 as far as longevity is concerned. 
 
 Three score and ten was never given as a limit, 
 only as a possibility. Eead Isaiah Ixv, 20, and see 
 how your blood will go pulsating with new life. 
 Wait a minute ere you read Genesis vi, 3. Even 
 these are only possibilities, just resting places along 
 the way. Do you catch the spirit? Catch it and 
 hold it evermore — the spirit of youth. 
 
 As a psychologist, let me impress you with one of 
 the strongest factors that makes for health and a 
 long life, viz., mind is indivisible. You cannot 
 think of two things at once any more than you can 
 be in two places at the same time. Therefore, focus 
 your thought-force on the condition you desire rather 
 than on the condition that exists, if the existing con- 
 dition is not one of health. But do not stop at this ; 
 
SPALDING'S ATHLETIC LIBRARY 37 
 
 do something and undo some things. Do not be like 
 some of the ^^Xew Thoughters/' who believe they 
 can sit in the silence and attract anything they 
 desire — horses, carriages, flowers, friends. Possibly 
 so, but they will be the horses, carriages flowers and 
 friends that come to them in that greater silence — 
 and that w^ll be too late. We can sit and think and 
 plan, but we must also act. "All things come to him 
 who will but wait" — if he hustles while he waits. 
 
 Begin your day — ere you arise — with a stretching 
 exercise. Slowly and yet vigorously you should alter- 
 nately tense and relax every muscle of your body. 
 This will gradually arouse the heart, and cause 
 arterial distention. Then arise, cleanse the teeth. 
 rinse the mouth, gargle, drink two glasses of cold 
 water (not hot), then take from ten to twenty min- 
 utes of vigorous but not violent exercise; such exer- 
 cise as will bring into healthful action every one of 
 the general muscles and every joint of the body. 
 Then bathe head, face and neck in cold water. Fol- 
 low this with a full body bath; such a bath as is 
 best suited to the needs of the body rather than to 
 the whims of the mind. Be not too hasty in dress- 
 ing. If the room is of proper temperature (cannot 
 be too cold for cold bath if you have vitality enough 
 to react, but should not be cold for warm bath), I 
 would advise an air bath of a few moments. 
 
38 SPALDING'S ATHLETIC LIBRARY. 
 
 After dressing, get out in the open air a few 
 moments and move about briskly enougli to compel 
 deep breathing. This is the best way to take a 
 breathing exercise. Stationary running will serve 
 the purpose admirably. When at home (in Cali- 
 fornia), being fond of bicycling, I arise one hour 
 before daylight (20 minutes to exercise, 20 minutes 
 cold bath, 20 minutes bicycle costume), mount my 
 wheel, ride (bare-headed) twenty miles (inside of 
 ninety minutes) without over-exertion. Eeturn, 
 clean wheel, warm bath with soap, finish with cold 
 bath, air bath, dress. 
 
 Then I eat a light breakfast (more often none at 
 all). Nothing more until six-o'clock dinner. Work 
 all day and usually late into the night. One square 
 meal a day (preferably about 6 P. M.) will run the 
 human machinery for twenty-four hours. Eemem- 
 ber, you are working to-day on the capital you have 
 invested (and digested, absorbed, assimiliated) yes- 
 terday. Do not mistake stimulation for strength. 
 Some prefer the "no-breakfast" plan and take 
 luncheon or hearty meal at noon hour. This is a 
 matter of choice, habit, etc. Be that as it may, one 
 hearty meal is sufficient. 
 
 Listen ! I'm not preaching one thing and prac- 
 ticing another. I'm always willing to be measured 
 by the same standard wherewith I measure. I chal- 
 
SPALDING'S ATHLETIC LIBRARY. 39 
 
 lenge any one to say and prove that I ever violate 
 privately or publicly any principle that I publicly 
 inculcate. I never miss a morning of my life (of my 
 life is simply for emphasis) taking my exercises. To 
 illustrate: A few weeks ago, in Iowa, I had occa- 
 sion to change cars at 4:20 A. M. (a very cold morn- 
 ing, unusually so for one living in California). I 
 had the porter call me at 3 :30 in order not to miss 
 my morning devotions (physical). Eight here let 
 me whisper a secret within a secret — system and 
 regularitij; these are what tell in the long run, and 
 it's the long run we are talking about. 
 
 To remain young and to prolong life, whether you 
 eat one, two or three meals a day, do not neglect the 
 thorough mastication of your food — not counting 
 the number of times for each mouthful — mental 
 arithmetic is out of place at the table — but do not 
 srwallow it until it liquefies. They say good-bye to it 
 and give it no further thought. Do not eat too many 
 kinds of food at the same meal, and avoid wrong 
 combinations. 
 
 The three life essentials are air, water and food, 
 and are of greatest value in the order given. Keep 
 the four eliminating agents (skin, kidneys, bowels, 
 lungs) normally active without the use of drastic 
 remedies. 
 
 No hard, fast rules can be laid down for the gen- 
 
40 SPALDING'S ATHLETIC LIBRAE!. 
 
 eral public to follow. Each one must be a law unto 
 himself, providing he understands the law. Keep 
 in touch with the precepts laid down so plainly in 
 Health-Culture, and you will be able to apply them 
 to your individual case and thus bring your body 
 under subjection. 
 
 In conclusion, if you wish to attain to longevity 
 without growing old, bear in mind that the price of 
 health is eternal vigilance — mentally, morally, phys- 
 ically. 
 
 Maturity is not desired. Nature has no use for 
 things matured, except to rot and return to Mother 
 Earth. Eipeness, soundness, is much to be preferred, 
 and then to retain that soundness indefinitely. Like 
 the tree, in good soil and climate, you should reach 
 the maximum (physically) and there remain many, 
 many years with scarcely any perceptible change. 
 The old oak or elm reaches its maximum and retains 
 it with scarcely a foreshadowing of decline for many 
 scores of years. So with man, in proportion. It is, 
 in fact, a prolongation of middle life. As for myself, 
 I have not 3'et reached the maximum of middle life, 
 as I am only nearing the — wait a moment until I 
 look up the record — here it is — born the same year 
 of the postage stamp, 1847 (that probably accounts 
 for my stick-to-it-ive-ness). Let's see, 1847; that 
 makes me sixty-two years young, '^comin' " April. 
 
SPALDING'S ATHLETIC LIBRARY. 41 
 
 Yes, that's right; for I remember last April I cele- 
 brated in my usual way, i. e., riding my bicycle (not 
 motorcycle) as many miles as I was years young — 
 and I covered the sixty-one miles by 11 :45 A. M. 
 (not P. M.), beating my previous record over the 
 same route (poor roads) by two hours. 
 
 \Yell ! w^ell ! only sixty-two. Pshaw ! I'm only a 
 kid; too young to tell people how to avoid growing 
 old. But, as I have written this, we'll let it go. 
 
 As I am on a lecture tour this season, with Oska- 
 loosa, Iowa, as my headquarters, wife and I are 
 having a taste of winter, the first for many years. 
 "We shall surely return to dear, old Southern Cali- 
 fornia with a fuller appreciation than ever of "The 
 Land of the Afternoon." 
 
 In the words of "tiny Tim" — "God bless us 
 everyone." 
 
 Vigorously yours. 
 
 EDWARD B. WAEMAN. 
 
42 SPALDING'S ATHLETIC LIBRARY. 
 
 Object and Benefits of Fasting 
 
 By e. b. warman. A.m. 
 
 (Written for the Oskaloosa (Iowa) Daily Herald, March 18, 1909.) 
 
 Having just completed a fast of a few days, an 
 absolute fast from all food, I have been asked as to 
 the object and benefit. 
 
 THE OBJECT. 
 
 (1) While I am normal in health, I was a few 
 pounds above normal in weight, hence, I took this 
 means — not an unusual one with me — to reduce. 
 This I accomplished without inconvenience, difficulty 
 or detriment. 
 
 (2) To prove to my satisfaction that my body is 
 my servant, not my master. That there u a world 
 of difference between appetite and hunger, and that 
 I am not a slave to the former. God in His all- 
 wise providence put the head on top that all beneath 
 it should be subservient to its guidance. 
 
 (3) For the purpose of house cleaning — bodily 
 house cleaning. All good housekeepers are very par- 
 ticular about the cleanliness of their home; but in 
 spite of the daily care the dirt accumulates in the 
 less frequented places; hence the annual house-clean- 
 ing which is everywhere customary. 
 
 How strange that so much care is given to the 
 earthly habitation; how little to the temple of the 
 
SPALDING'S ATHLETIC LIBRARY. 43 
 
 souL "A man with a bad liver," said Henry Ward 
 Beecher, '^can't be a good Christian." 
 
 THE BENEFIT. 
 
 I know of nothing that will so clear body and 
 brain as an occasional fast coupled with proper exer- 
 cise and daily baths. In my fast I lost but seven 
 pounds; the rubbish that had accumulated during 
 the winter months and for which I had no further 
 use; hence the house-cleaning. 
 
 But what about the man who works all day ? 
 Bless your hearts ! I work all day and half the 
 night. My working day averages seventeen hours. I 
 work while the majority of men sleep and while the 
 majority of men eat; for I take but a mere bite and 
 a sip for breakfast ; nothing at noon, but I gain time 
 by working steadily through the noon hour and 
 remainder of the day, and then go to work again as 
 soon after the six o'clock dinner as is compatible 
 with good digestion. But my daily brisk walk, an 
 occasional hour at the woodpile or shoveling snow, 
 and my daily system of exercises are never neglected; 
 these but offset and balance the mental work. So 
 you see that with but one square meal a day I keep 
 Lent the whole year 'round. 
 
 "But," say the majority of persons with whom I 
 have talked, "if I miss a meal I get faint." Yes, so 
 does tJie toper when he misses his toddy. That 
 
44 SPALDING'S ATHLETIC LIBRARY. 
 
 simply proves you are a creature of habit, a slave to 
 your appetite and that you mistake stimulation for 
 strength. 
 
 You can live like a king on one square meal a day; 
 you can starve to death on three meals a day. It is 
 a matter of quality, not quantity. Sixteen ounces 
 of beans will run the human machinery of a work- 
 ing man twenty-four hours and more, but if he ate 
 cabbage instead of beans, it would require fifteen 
 pounds to do the same work; hence you will see it is 
 a matter of nutrition^ therefore the need of a knowl- 
 edge of food values. 
 
 But I was talking about fasting. As a rule I 
 would not advise an absolute fast unless a physician 
 is daily consulted as regards pulse-beat, heart action, 
 etc. Even then, the habit of eating is so firmly fixed 
 with the average person that if he omits a few 
 meals his imagination runs riot and he fancies he 
 is about to die — instead of diet. 
 
 Therefore, I would suggest what is known as a 
 fruit fast which, in reality, is not a fast but consists 
 of a strictly fruit diet (fresh fruit, not canned) : 
 only a fast as far as other foods are concerned. 
 
 This kind of so-called fast I would heartily recom- 
 mend for almost anyone who is ill. The one advan- 
 tage it has over the absolute fast is that inasmuch 
 as there is something to eat, something to chew, it 
 
SPALDING'S ATHLETIC LIBRARY. 46 
 
 quiets the mind; besides it supplies the bowels with 
 sufficient refuse to keep them duly active. 
 
 Whatever may be the nature of the fast, it should 
 always be preceded by a warm enema. 
 
 There is still another advantage of the fruit diet, 
 a great advantage; viz.: the system is supplied with 
 the various organic salts in the most natural form 
 for absorption and assimilation, also the juices of 
 the fruits furnish the finest distillation from Nature's 
 own reservoir. This is true of all sun-kissed fruits. 
 
 The fruit should be eaten raw, without trimmings; 
 no cream or sugar. Whenever sugar is taken with 
 an acid fruit it neutralizes the effect of the acid. 
 If you want to tickle the palate, drink lemonade ; if 
 3^ou want a remedial agent, drink lemon water — with- 
 out the aid of sugar. 
 
 In taking a fruit diet, both the acid and non-acid 
 fruit may be eaten but should not be at the same 
 meal. Among the acid fruits are oranges, apples, 
 peaches, plums, pineapples, strawberries, blackberries, 
 etc. Among the non-acid are bananas, pears, mel- 
 ons, huckleberries, cantaloupes, fresh figs, etc. 
 
 Are you bilious? Live on oranges one week, giv- 
 ing the system a rest from the heavier foods. See 
 what this will do for your stomach, your liver, and 
 especially your complexion. Eat all the oranges you 
 want and drink freelv of the orange juice (no sugar). 
 
46 SPALDING'S ATHLETIC LIBRARY. 
 
 If you want a clear complexion give cosmetics the 
 go-l)v^ l)iit go Iniy a pock of oi-nnges instead. Try it. 
 Lot mo wliisper a word to tlie husband. Tell your 
 wife tliat you are going to try a fruit diet for a 
 week^ and have her join you. When relieved from 
 the pre})aration of throe meals a day she will have 
 a liillo time for horsolC and will fully appreciate it — 
 ilio week's vacation you give her. Watch the result. 
 Soo tlio 1)ont tigiti'(> straighten up, note the lightness 
 of tlio step and tin; brightness of the eye and, above 
 a^i, Nvaich the roses come back to the faded cheeks. 
 Ah, my brother, your sweetheart has come back. You 
 had almost lost siglit of her in her multitudinous 
 cares, but when slie again resumes her household 
 duties she will do it with a lighter heart in conse- 
 quence of tbo rest which the short respite from the 
 daily routine has given her, and the improvement 
 in body and mind which the fruit diet has made. 
 And as for you, my brothei-, your change from the 
 beavy foods wbich wore clogging your system to that 
 of the clean, pure, wholesome juices of the fruit will 
 give you a clearer vision and a greater appreciation, 
 perhaps, of liev true worth. Try it. Do not take 
 my word for it. God bless you, and He will bless 
 you in every effort that you make to bring sunshine 
 into the home. 
 
 A-^igorously yours, 
 
 EDWAED B. WARMAN. 
 
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 No. A No. AA 
 
 No. A. Ebonite finish. 
 
 No. AA. With silvered bands, 
 
 Spalding Trade-Mark Indian Clubs 
 
 STAINED FINISH 
 
 Good material, and far superior in shape and 
 
 finish to the best clubs of other makes. Each 
 
 pair wrapped in paper bag. 
 
 Model BS — Weights specified are for each club. 
 
 >^ lb. . . Pair. $ .85 \y2 lb. . Pair, $1.30 
 
 U lb. . . " 1.05 2 lb. . " 1.45 
 
 I lb. . . " 1.15 3 lb. . " 2.00 
 
 Spalding Exhibition Clubs 
 
 Handsomely finished in ebonite ; for exhibition 
 
 and stage purposes. Clubs are hollow, with large 
 
 body, and although extremely light, represent a 
 
 club weighing three pounds or more. 
 
 Model BS 
 
 iir, $5.00 
 7.00 
 
 Indian Club and Dumb Bell Hangers 
 
 No. 1. Made of iron and nicely japanned. . . Pair, 25c. 
 
 Spalding Ash Bar Bells 
 
 No. 2. Selected material, highly polished, 5 feet long Each, $1.00 
 
 Calisthenic Wand 
 
 No. 4. 4^2 feet long, I inch diameter. Black finish 
 
 School Wand 
 
 . Each, 25c. 
 
 No. 3. 3/2 feet long. Straight grained maple, black finish Each, 20c. 
 
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T?r THE SPALDING 
 
 iTRADEMARK^ffiSf 
 
 Spalding Spring Grip Dumb Bells 
 
 Manufactured by A. G. Spalding & BrOS. 
 
 These dumb bells are made in two halves connected 
 by steel springs — as specified in the Sandow patent, 
 which expired August 8, 1 9 1 6 — the effort necessary in 
 gripping, making it necessary to continually devote 
 the whole mind to each movement. This concen- 
 tration of will power on each muscle involved is what 
 is responsible for the great results obtained through 
 properly exercising with them. 
 
 Black Enameled Bells, Springs Nickel-plated 
 and Polished 
 
 No, 
 
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 Seven steel springs. 
 
 Pair, $3.00 
 
 No 
 
 4, Ladies' 
 
 . Five steel springs. 
 
 " 2.50 
 
 No. 
 
 2. Boys'. 
 
 Four steel springs. 
 
 " 2.00 
 
 Spaldint; Patent Spring Grip Dumb Bells are used 
 by all the greatest athletes in their training. 
 
 Spadlding Trade-Mark Wood Dumb Bells 
 Model AW. Stained Finish 
 
 Good material and superior in shape and finish to 
 best ^vood dumb bells of other makes. Each pair 
 wrapped in paper bag. Weights specified are for 
 
 each bell. 
 J^lb. . .Pair. $.85 P/ lb. . Pair. $1.30 
 Klb. , " 1.05 21b. . , . •* 1.45 
 
 I lb. . . " 1.15 
 
 Spalding Iron Dumb Bells 
 
 Made on approved models, nicely balanced and 
 
 finished in black enamel. 
 
 Sizes, I to 25 lbs. ........ 13c. lb. 
 
 50 lbs 13c. lb. 
 
 Weights between 30 and 100 lbs. Each. 17c. lb. 
 
 Bar Bells, weight 25 lbs. or more for complete 
 Bar Bell, supplied regularly with steel handles, 
 length 3 feet between bells. . . 17c. lb. 
 
 Bar Bells, weight 25 lbs. or more for complete 
 Bp'- Bell with steel handles, either shorter or 
 longer than Tftsu\r>r length =^ noted above, 
 
 2£r.lb. 
 
 Prices foi Bar Bells, weighing: other than above, quoted on application 
 
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 "Championship 
 Boxing Gloves 
 
 Used and endorsed by all 
 
 Champions of the World 
 
 since the days of John L. 
 
 SuUivan 
 
 Made in 3 sizes, 8. 6 and b 
 Leather is specially tanned for this 
 particular type of glove Best hair 
 filled, patent palm grip, palm lac- 
 ing, padded wrist Spalding boxing 
 gloves were used almost exclusively 
 to train our boys to take their part 
 in the world war We supplied 
 twenty thousand sets for use in the 
 training camps in this country and 
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 we furnished carried the full Spald- 
 \ne, guararilee and gave the same 
 service (that Spalding gloves have 
 given continually during the past 
 thirty. five years 
 
 Set of 
 Four Gloves 
 
 No 118 S-ounce . . 
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 No 115 3-ounce. . . 
 
 No. 100 
 
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 Best grade brown boxing-glove leathei extra heavy 
 padded over knuckles Special large padded thumb 
 and thumb pocket to prevent mjury to instructor oi 
 pupil Laced extra fat down for ventilation, patent 
 palm grip, padded wrist. 
 No. 100. 10 ounce . . . Set of four gloves. 
 
 No 110 No. 110 
 
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 forearm and over the wrist prevents soreness during 
 boxing lesson. Best grade brown glove leather, patent 
 palm grip and palm lacing. 
 No. 110 Set of four gloves. 
 
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 Well made and easy running. Rods are ^^-inch coppered spring steel. Weights 
 are 5-lb. iron dumb bells, one to each carriage, and may be removed and used 
 as dumb bells. Wall and floor boards are hard wood. All casings heavily 
 japanned. Every part of machine guaranteed free of defect. . . Each, $12.00 
 
 Chest Weight No. 12. Especially designed for home exercise. High grade in 
 every particular. Cast iron parts are all nicely japanned. The wheels are iron, 
 turned true on centers, and have hardened steel cone point bearings. Guide 
 rods are spring steel, copper-plated. Weight carriage has removable felt bush- 
 ings, noiseless and durable. Each handle is equipped with 10 pounds of 
 weights Each, $24.00 
 
 Chest Weight No. 5. Because of its adjustment feature, which permits of all 
 lower, as well as direct chest movements, this machine really combines two 
 machines in one, and is particularly suitable where space is a consideration. 
 The various changes are made by raising or lowering the center arm. Japan 
 finish. Each machine is equipped with 16 pounds of weights. . Each, $36.00 
 
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 and sole are attached. Pair, $2.50 
 
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 leather uppers. Made after special 
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 Naval Academy, Annapolis, and char- 
 acterized as the most satisfactory shoe 
 for gymnasium use, especially acro- 
 batic and w^restling wear. Pair, $10.00 
 
 GYMNASIUM AND BOWLING SHOES 
 
 No. 148 
 Bowline Shoe* 
 
 GYMNASIUM SHOES 
 
 No. GWH. High cut. special pear. 
 
 colored leather ; flexible soles ; well 
 
 made Pair, $4.00 
 
 No. GW. Low cut, otherwise as GWH. 
 Pair. $3.50 
 
 SPECIAL BOWLING SHOES 
 
 No. 148. For bowling and general 
 gymnasium use ; light drab chrome 
 tanned leather uppers, electric soles; 
 laces extremely low down. Pair,$7.00 
 
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 No. 66L. Low cut, light selected black leather uppers, electric soles. 
 
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 Black Each. $2.50 
 
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