What do you think?
Rate this book
Master Your Core: A Science-Based Guide to Achieve Peak Performance and Resilience to Injury
Learn How to Train Your Core for Better Health and Resilience to InjuriesWinner of the 2021 Royal Dragonfly Book Awards in Sports & Fitness and the 2021 TCK Publishing Reader's Choice Book Awards.The term core stability has been overhyped and misconstrued, leading people astray with endless crunches and swinging kettlebells, onto a fast track to injury and despair. Instead of following the latest injury-prone fad, you’re about to discover a set of 50 science-based core exercises to tone your body and train your core for functional performance whether you’re training for a world championship or just trying to walk without falling.Dr. Bohdanna Zazulak has devoted her career to figuring out why so many women get injured in sports and everyday life. What she discovered is that properly training your core muscles is the most important thing you can do to improve your health, build strength, and reduce your risk of injuries (for men and women).In this book, Dr. Zazulak explains in simple terms what core stability truly means from a scientific perspective, and how a stable core directly relates to less injuries, better performance, and better physical, mental, and emotional health.
Here’s just a taste of the core empowering methods you'll learn in this
The three types of meditation for calming your body and mind so you can experience profound mental clarity and physical relaxation when you need itSimple breathing exercises that will retrain your inner core muscles and surprisingly increase your strengthA step-by-step process to improve your posture which can instantly lift your mood, boost your confidence, and reduce aches and pains from sitting or standing all dayHow to develop a strong foundation of power for any sport you enjoy or would love to tryHow to dramatically improve your bone health, longevity, and quality of lifeIf you’re ready to stop following injury-prone fad workouts so you can master your core with evidence-based exercises that work wonders for your body, this book is for you.You will love this book if you are interested strengthAt-home workoutsCore exercisesHolistic health and wellnessInjury preventionSports medicine
Here’s just a taste of the core empowering methods you'll learn in this
The three types of meditation for calming your body and mind so you can experience profound mental clarity and physical relaxation when you need itSimple breathing exercises that will retrain your inner core muscles and surprisingly increase your strengthA step-by-step process to improve your posture which can instantly lift your mood, boost your confidence, and reduce aches and pains from sitting or standing all dayHow to develop a strong foundation of power for any sport you enjoy or would love to tryHow to dramatically improve your bone health, longevity, and quality of lifeIf you’re ready to stop following injury-prone fad workouts so you can master your core with evidence-based exercises that work wonders for your body, this book is for you.You will love this book if you are interested strengthAt-home workoutsCore exercisesHolistic health and wellnessInjury preventionSports medicine
267 pages, Kindle Edition
Published June 27, 2021
About the author
Bohdanna Zazulak
1 book3 followersDr. Bohdanna “Billie” Zazulak DPT, OCS is the principal investigator and author of the first published research to establish a scientific link between core stability and reduced injury rates. Dr. Zazulak won the highly regarded and prestigious Rose Award from the American Physical Therapy Association for her groundbreaking research and has three decades of experience as an American Physical Therapy Association Orthopedic Certified Specialist, a Doctor of Physical Therapy in Sports Medicine and Orthopedics, and a research scientist and faculty member at Yale New Haven Hospital and Yale University School of Medicine.
Dr. Zazulak’s pioneering research on core stability, injury prevention, and rehabilitation has been published in top-tier peer-reviewed journals and textbooks in medical and physical therapy curricula. Her main interest is in promoting holistic health for all women and men so that fewer injuries will occur in their younger lives, and fewer incapacities will be experienced in their older adult lives. Dr. Zazulak received her Bachelor of Science in Physical Therapy from the State University of New York, Master of Science in Orthopedic Physical Therapy from Quinnipiac University, and Doctorate of Physical Therapy from Temple University, and now works and lives in Connecticut, where she was recently recognized as a Top Doctor in the region by Women In Medicine. Her new #1 New Release Master Your Core is the 1st Place winner of the 2021 Royal Dragonfly Book Awards in Sports & Fitness and the TCK Publishing Reader’s Choice Book Awards in Health and the 2022 Next Generation Indie Book Awards in Health & Wellness.
Dr. Zazulak’s pioneering research on core stability, injury prevention, and rehabilitation has been published in top-tier peer-reviewed journals and textbooks in medical and physical therapy curricula. Her main interest is in promoting holistic health for all women and men so that fewer injuries will occur in their younger lives, and fewer incapacities will be experienced in their older adult lives. Dr. Zazulak received her Bachelor of Science in Physical Therapy from the State University of New York, Master of Science in Orthopedic Physical Therapy from Quinnipiac University, and Doctorate of Physical Therapy from Temple University, and now works and lives in Connecticut, where she was recently recognized as a Top Doctor in the region by Women In Medicine. Her new #1 New Release Master Your Core is the 1st Place winner of the 2021 Royal Dragonfly Book Awards in Sports & Fitness and the TCK Publishing Reader’s Choice Book Awards in Health and the 2022 Next Generation Indie Book Awards in Health & Wellness.
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 16 of 16 reviews
June 6, 2022
This is not a book you should borrow and read once and maybe remember some tips from. This is a book you should own and refer to often! I was expecting to gain a little knowledge about my core and learn a few new exercises. I actually am overwhelmed by all the information here. There aren’t just exercise. There is a new way to stand, a new way to sit and new ways to think. If you are an athlete looking to avoid injuries, or just anyone looking to improve your body, I highly recommend this book.
I received a copy of this book for free, and I am leaving this review voluntarily.
I received a copy of this book for free, and I am leaving this review voluntarily.
August 19, 2021
This book shows readers how to build a core that is strong, stable, and which improves resilience. It’s predominantly directed toward women (and those with female students and clients,) and the author’s background involves the study of how improved core stability reduces injury risks, risks which are demonstrably greater for females. That said, most of the practices are applicable to both sexes and where a difference exist, they are discussed. The book presented many beneficial practices to gain better awareness of the core musculature, much of which is deep inside and is only felt in subtle ways.
The book consists of two parts. The first part (Ch. 1 – 8) provides the vocabulary and the common conceptual understanding to grasp the lessons of the second part (Ch. 9 – 13,) which is the actual program. Zazulak’s program uses the acronym BASE (Breath, Awareness, Stability, and Empowerment) as its organizational schema. I appreciated that breathwork was given a seat at the table. Breath is often taken for granted, and even athletes don’t always recognize the importance of training for better respiration, or how integral breath is to better movement.
My one criticism involves how graphics are used in the second part of the book. Exercises are described textually, and then at the end of each section there is a drawing (or drawings) that clarifies the exercise. Leading the text description with the drawing would greatly enhance readability, allowing readers to focus more attention on warnings and small details rather than on the relatively cognitively demanding task of translating words into a mental picture. I would recommend readers skip to the table to review it before reading the descriptions, but this is easier with some formats than others.
If you want to know more about how to build a core that will make one more resistant to injuries, give this book a look.
The book consists of two parts. The first part (Ch. 1 – 8) provides the vocabulary and the common conceptual understanding to grasp the lessons of the second part (Ch. 9 – 13,) which is the actual program. Zazulak’s program uses the acronym BASE (Breath, Awareness, Stability, and Empowerment) as its organizational schema. I appreciated that breathwork was given a seat at the table. Breath is often taken for granted, and even athletes don’t always recognize the importance of training for better respiration, or how integral breath is to better movement.
My one criticism involves how graphics are used in the second part of the book. Exercises are described textually, and then at the end of each section there is a drawing (or drawings) that clarifies the exercise. Leading the text description with the drawing would greatly enhance readability, allowing readers to focus more attention on warnings and small details rather than on the relatively cognitively demanding task of translating words into a mental picture. I would recommend readers skip to the table to review it before reading the descriptions, but this is easier with some formats than others.
If you want to know more about how to build a core that will make one more resistant to injuries, give this book a look.
August 5, 2021
This review is a courtesy provided by TCK Publishing.
I can you hear asking, "Amber, why on earth are you reviewing a book on fitness instead of comics?" Honestly, because those of us who spend a significant amount of time writing, creating art, and reading have the worst posture and health practices. I do see those of you out there who are wonderfully dedicated to your workouts. The pandemic kept people away from their gyms and activities because of social distancing and worry about germs. Everything turned to being online including our self care guidance. Plus, I'm allowed to be a little selfish in choosing which books I'll open and spend weeks reading. When it comes to my own body, there are plenty of herniated discs, depression, anxiety, medication side effects, and other body "stuff" that keeps me from being strong and "peak" in terms of abilities. I used to read Red Sonja comics while on the elliptical machine; probably not healthy inspiration and a trainer told me you should be going fast enough that you can't read on an elliptical.
I know how important the core is and now I can direct people, especially women, to a book that defines it properly. Dr. Bohdanna Zazulak presents a tome that's part hardcore science text and part guide. The appendix is lengthy with citations of research plus she has done her own.
The Cons:
One setback I'll point out is that the book speaks to cisgender/binaries only. It isn't about gender but about sex characteristics. Wider hips, different angles, prone to injuries.
She leaves the scientific mind when discussing hip width: "The female pelvis widens during reproductive years to accommodate the miracle of giving new life." She should have ended the sentence after reproductive years; not all readers are going to associate childbearing as a miracle in the same way and it feels like the science was derailed for religion in just a few words. The reason that doesn't make sense here is because the other 99% of the book is secular only diverting again to quote research that religious or spiritual people (which is not defined) have less depression.
Zazulak begins each section with a notable quote. I'm sorry to say she includes people who are mired in controversy like Dr. Oz and Osho. The quotes don't really connect to the science so there aren't there to add to the education of the core or musculoskeletal system or even the spirituality portions.
The author also includes an entire body-mind viewpoint about the human "core." There are chapters on meditation and Yoga content presented with a western, non-sacred style. She gives detailed descriptions on various ways to breathe and meditate without using any of Jon Kabat-Zinn's groundbreaking scientific work on Mindfulness Based Stress Reduction terminology which is still considered pioneering work in the western world. What Zazulak named "Focused Attention Meditation" is called dharana in Yoga. She also discusses guided imagery, Transcendental Meditation, and Zen meditation and doesn't use the word yoga in those sections though she clearly cites Yoga (along with martial arts, dance, and Pilates) in chapter one. She gives instructions on how to do Yoga's ujjayi breath but never calls it that. If she would, more people might be inclined to understand that they can actually survive a Yoga class and that it's not about whether you can get your foot behind your head.
While I appreciate the lengthy appendix of scientific references, I would have loved it more if they were used as footnotes so that wherever Zazulak wrote "based on new studies" or the like, there would be a quick way to look up what those studies are and where to find them.
The Pros:
"The term 'core stability' has been commercialized and misconstrued, leading unwitting victims astray with endless sit-ups and swinging kettlebells, and onto a fast track to injury and despair. This book highlights how the core is much more than 'six-pack abs,' but rather a powerhouse of physical, emotional, and spiritual flourishing."
Zazulak embraces our differences as individuals and clearly states time and again that there is no one-size-fits-all approach to wellness. She makes it clear that the "core" is not six-pack abdominals that look like they're carved from marble.
"Many people try to keep their tummies flat by sucking in the abdomen to give the illusion of a trim figure, but this habit pulls down the abdominal contents, compresses the organs, and applies downward pressure, creating more tension on the core floor and forcing it to work overtime."
She also explains the word "tone" in a way that should get readers to bypass the biased images we see in marketing and media. Tone is not about being carved and dehydrated so that muscle definition is visible to the naked eye. Tone is about the organ or muscle working effectively and efficiently. The intestines have to be toned; the heart has to be toned.
"Your vagal tone can be measured by your heart rate, breathing rate, and what's called heart rate variability, or the variance in time between beats of your heart."
Early in the book, Zazulak discusses the United States women's soccer champions and how they utilized tracking their menstrual cycles to customize their fitness regiments accordingly. It's important that this is openly discussed! The general public has a fear of discussing menstruation. We not only see the flagrant sexism in sports like the fines issued to the Norwegian women's handball team who refused to wear skimpy bikinis. No one on the European Handball Federation cares if the players need to wear menstrual protection. (ed. note: Honestly, it's an ideal time for companies like ModiBodi to step in and get a contract to make gear for these athletes.) Zazulak bringing this discussion on menstrual cycles to the forefront is magnificent.
There's no discussion about post-menopausal needs, but Zazulak opened the door that had centuries of nails, boards, chains, and padlocks across it.
Her secular approach has broad appeal and is a match for people looking for the benefits of eastern practices who don't want to embrace the spiritual practices.
Besides the mind-core connection, Zazulak also introduces the heart-core connection. This addresses the physical constitutions of how our bodies' soft tissues connect our heart to every other area of the body including our joints and bones. The key component being the diaphragm, our main breathing muscle. Zazulak's emphasis on proper belly breathing is perhaps the strongest argument for reading this book. Belly breathing is far better for the body. It delivers more oxygen which is needed for all the blood, muscles, and the brain.
The vagus nerve is responsible for too much to get into in a book review. I teach entire workshops on yoga and the vagus nerve and barely scratch the surface. Master Your Core includes the health and attention that the vagus nerve deserves. Zazulak explains that chanting and humming (or buzzing like a bee) are ways to stimulate the vagus nerve and bring the body into a state of relaxation which in turn boosts mental functions.
Zazulak makes it clear that the western world, particularly in the United States, puts more emphasis on work than on health.
"Americans already work more hours per year than their peers around the world."
Summary:
While there are things I would have liked for Dr. Zazulak to cover, what she does cover is critical information that deserves more emphasis over what we are constantly fed by the diet/fitness industries and commercialization of health.
Rating: 4.5 stars
I can you hear asking, "Amber, why on earth are you reviewing a book on fitness instead of comics?" Honestly, because those of us who spend a significant amount of time writing, creating art, and reading have the worst posture and health practices. I do see those of you out there who are wonderfully dedicated to your workouts. The pandemic kept people away from their gyms and activities because of social distancing and worry about germs. Everything turned to being online including our self care guidance. Plus, I'm allowed to be a little selfish in choosing which books I'll open and spend weeks reading. When it comes to my own body, there are plenty of herniated discs, depression, anxiety, medication side effects, and other body "stuff" that keeps me from being strong and "peak" in terms of abilities. I used to read Red Sonja comics while on the elliptical machine; probably not healthy inspiration and a trainer told me you should be going fast enough that you can't read on an elliptical.
I know how important the core is and now I can direct people, especially women, to a book that defines it properly. Dr. Bohdanna Zazulak presents a tome that's part hardcore science text and part guide. The appendix is lengthy with citations of research plus she has done her own.
The Cons:
One setback I'll point out is that the book speaks to cisgender/binaries only. It isn't about gender but about sex characteristics. Wider hips, different angles, prone to injuries.
She leaves the scientific mind when discussing hip width: "The female pelvis widens during reproductive years to accommodate the miracle of giving new life." She should have ended the sentence after reproductive years; not all readers are going to associate childbearing as a miracle in the same way and it feels like the science was derailed for religion in just a few words. The reason that doesn't make sense here is because the other 99% of the book is secular only diverting again to quote research that religious or spiritual people (which is not defined) have less depression.
Zazulak begins each section with a notable quote. I'm sorry to say she includes people who are mired in controversy like Dr. Oz and Osho. The quotes don't really connect to the science so there aren't there to add to the education of the core or musculoskeletal system or even the spirituality portions.
The author also includes an entire body-mind viewpoint about the human "core." There are chapters on meditation and Yoga content presented with a western, non-sacred style. She gives detailed descriptions on various ways to breathe and meditate without using any of Jon Kabat-Zinn's groundbreaking scientific work on Mindfulness Based Stress Reduction terminology which is still considered pioneering work in the western world. What Zazulak named "Focused Attention Meditation" is called dharana in Yoga. She also discusses guided imagery, Transcendental Meditation, and Zen meditation and doesn't use the word yoga in those sections though she clearly cites Yoga (along with martial arts, dance, and Pilates) in chapter one. She gives instructions on how to do Yoga's ujjayi breath but never calls it that. If she would, more people might be inclined to understand that they can actually survive a Yoga class and that it's not about whether you can get your foot behind your head.
While I appreciate the lengthy appendix of scientific references, I would have loved it more if they were used as footnotes so that wherever Zazulak wrote "based on new studies" or the like, there would be a quick way to look up what those studies are and where to find them.
The Pros:
"The term 'core stability' has been commercialized and misconstrued, leading unwitting victims astray with endless sit-ups and swinging kettlebells, and onto a fast track to injury and despair. This book highlights how the core is much more than 'six-pack abs,' but rather a powerhouse of physical, emotional, and spiritual flourishing."
Zazulak embraces our differences as individuals and clearly states time and again that there is no one-size-fits-all approach to wellness. She makes it clear that the "core" is not six-pack abdominals that look like they're carved from marble.
"Many people try to keep their tummies flat by sucking in the abdomen to give the illusion of a trim figure, but this habit pulls down the abdominal contents, compresses the organs, and applies downward pressure, creating more tension on the core floor and forcing it to work overtime."
She also explains the word "tone" in a way that should get readers to bypass the biased images we see in marketing and media. Tone is not about being carved and dehydrated so that muscle definition is visible to the naked eye. Tone is about the organ or muscle working effectively and efficiently. The intestines have to be toned; the heart has to be toned.
"Your vagal tone can be measured by your heart rate, breathing rate, and what's called heart rate variability, or the variance in time between beats of your heart."
Early in the book, Zazulak discusses the United States women's soccer champions and how they utilized tracking their menstrual cycles to customize their fitness regiments accordingly. It's important that this is openly discussed! The general public has a fear of discussing menstruation. We not only see the flagrant sexism in sports like the fines issued to the Norwegian women's handball team who refused to wear skimpy bikinis. No one on the European Handball Federation cares if the players need to wear menstrual protection. (ed. note: Honestly, it's an ideal time for companies like ModiBodi to step in and get a contract to make gear for these athletes.) Zazulak bringing this discussion on menstrual cycles to the forefront is magnificent.
There's no discussion about post-menopausal needs, but Zazulak opened the door that had centuries of nails, boards, chains, and padlocks across it.
Her secular approach has broad appeal and is a match for people looking for the benefits of eastern practices who don't want to embrace the spiritual practices.
Besides the mind-core connection, Zazulak also introduces the heart-core connection. This addresses the physical constitutions of how our bodies' soft tissues connect our heart to every other area of the body including our joints and bones. The key component being the diaphragm, our main breathing muscle. Zazulak's emphasis on proper belly breathing is perhaps the strongest argument for reading this book. Belly breathing is far better for the body. It delivers more oxygen which is needed for all the blood, muscles, and the brain.
The vagus nerve is responsible for too much to get into in a book review. I teach entire workshops on yoga and the vagus nerve and barely scratch the surface. Master Your Core includes the health and attention that the vagus nerve deserves. Zazulak explains that chanting and humming (or buzzing like a bee) are ways to stimulate the vagus nerve and bring the body into a state of relaxation which in turn boosts mental functions.
Zazulak makes it clear that the western world, particularly in the United States, puts more emphasis on work than on health.
"Americans already work more hours per year than their peers around the world."
Summary:
While there are things I would have liked for Dr. Zazulak to cover, what she does cover is critical information that deserves more emphasis over what we are constantly fed by the diet/fitness industries and commercialization of health.
Rating: 4.5 stars
August 19, 2021
Master Your Core is a fantastic book. It is detailed enough to capture the interest of professionals in the field of medicine or physical therapy, yet straightforward enough for the rest of us to enjoy and implement. It is evident that Zazulak enjoys her craft. She also finds fulfillment in sharing her insight and knowledge with others.
At times, it felt like I have been drinking from a fire hose. There was so much material, and many of the concepts were totally new. Zazulak, though, has a knack for using metaphors and examples (as well as pictures) that make the most arcane material come alive and seem effortless. I tried some, and they weren’t as easy as they appeared, but I’m sure with time and practice, they will be.
There was so much good material I had to pause from time to time just to absorb it all. Of course, it would seem that Zazulak envisioned this because she includes suggested exercises and reflections along the way. For me, at least, these times of respite were essential. It allowed me to gain a better perspective on what she was sharing and even try out some of her ideas.
While the first half of the book describes your core and its importance, the second half is exercises and much more. Zazulak says, “You’ll learn how to establish your mind-core connection with your breath, restore your body’s optimal alignment, decrease tension in your muscles and your nervous system, and how to maximize your flexibility, strength, and power.” The neat thing is she delivers. This section is incredible and, oh, so helpful.
As she says, “Do not fear the storm, for you will learn to sail your ship through wind and wave. You will become centers red and whole by developing new pathways that connect your brain to your core in a happy flow, where you are completely engaged, absorbed, and empowered in mind, body, and spirit.” I’m looking forward to getting there as I put into practice what I have learned.
Upon request, the publisher, with no preset conditions, sent me a copy of the book to review.
At times, it felt like I have been drinking from a fire hose. There was so much material, and many of the concepts were totally new. Zazulak, though, has a knack for using metaphors and examples (as well as pictures) that make the most arcane material come alive and seem effortless. I tried some, and they weren’t as easy as they appeared, but I’m sure with time and practice, they will be.
There was so much good material I had to pause from time to time just to absorb it all. Of course, it would seem that Zazulak envisioned this because she includes suggested exercises and reflections along the way. For me, at least, these times of respite were essential. It allowed me to gain a better perspective on what she was sharing and even try out some of her ideas.
While the first half of the book describes your core and its importance, the second half is exercises and much more. Zazulak says, “You’ll learn how to establish your mind-core connection with your breath, restore your body’s optimal alignment, decrease tension in your muscles and your nervous system, and how to maximize your flexibility, strength, and power.” The neat thing is she delivers. This section is incredible and, oh, so helpful.
As she says, “Do not fear the storm, for you will learn to sail your ship through wind and wave. You will become centers red and whole by developing new pathways that connect your brain to your core in a happy flow, where you are completely engaged, absorbed, and empowered in mind, body, and spirit.” I’m looking forward to getting there as I put into practice what I have learned.
Upon request, the publisher, with no preset conditions, sent me a copy of the book to review.
April 11, 2022
This book is amazing and really relaxing. I'm currently trying out the first 2 steps now and I am showing and talking this book to all my friends and family. Dr. Bohdanna is a blessing herself for researching and perfecting the training and teaching of core power plus better breathing as these exercises also greatly have increased my stamina and power too. Dr. Bohdanna Zazulak me and my girlfriend thank you very very much for this book.
Instead of going to the doctor and/or chiropractor spending thousands of dollars and wasting huge chunks of time we are doing everything we need to do everywhere we go from a book that cost less than $20.00. Well I will shut up now but I want everyone to know that if you don't believe me than purchase and read and apply this book and you will breath better, breath easier (even after sex and/or working out or chasing behind multiple children), have less back and neck strain and pain, and will have to force yourself to sleep because your energy will be crazy wild even at 34 and fat like me.
Instead of going to the doctor and/or chiropractor spending thousands of dollars and wasting huge chunks of time we are doing everything we need to do everywhere we go from a book that cost less than $20.00. Well I will shut up now but I want everyone to know that if you don't believe me than purchase and read and apply this book and you will breath better, breath easier (even after sex and/or working out or chasing behind multiple children), have less back and neck strain and pain, and will have to force yourself to sleep because your energy will be crazy wild even at 34 and fat like me.
November 3, 2021
This book goes over key exercises to do to strengthen the core. The core is one of the areas that needs to be addressed to prevent injuries. It makes sense. As the body works against the weakness like the core, other parts of the body is going to overcompensate like the hips, shoulders, back, etc. This overcompensation is going to cause pain in those areas and potentially traumatic injury. I would recommend reading this book.
November 15, 2024
“A healthy person has a thousand wishes, but a sick person has only one”
Indian Proverb
When Dr. Zazulak first reached out for a possible review of her new book, Master Your Core, a science-based guide to achieving peak performance and cultivating resilience to injury, I was intrigued, as I have always been athletic, and once made my living as a Hollywood Stuntman. I used to push my body to the extremes. Now, having long crossed the threshold of 60, I am even more interested in keeping my body in top physical condition.
I had a strong feeling this book could also serve as a guide to furthering my goal of not merely living a long-life, but one that is injury-free, disease-free, and full of energy. I would like my health span—the period of one’s life that is healthy—to be younger than my chronological years.
Call me a dreamer, but I want to continue living the life of a man who would be in his biological 30s or at least his early 40s. And now that I have finished reading Master Your Core, I find that I am all the more encouraged by that possibility. If you plan to live a long life in a healthy and happy body, this book is essential reading.
Master Your Core is a well researched, evidence-based, and all around useful guide to understanding and strengthening your primary core. Dr. Zazulak gives you the tools and information needed to holistically integrate mind and spirit, protect your physical body, while enhancing your ability to function at your peak performance.
It is written by someone who clearly loves her work and sees it as her mission to empower and improve the lives of those that read it. The fact that she emphasizes the necessity of attaining wholeness within body, mind and spirit is paramount to its success.
“Health is a state of complete harmony of the body, mind and spirit.
When one is free from physical disabilities and mental distraction,
the gates of the soul open.”
B.K.S. Iyengar
Besides being a research scientist, Dr. Zazulak is an elite athlete. Her commitment to discovering the reasons why so many women get injured, and to then developing science-based solutions is inspiring. Master Your Core is written with careful attention to detail so that we come away with a clear understanding, as well as the inspiration and resolve to take action toward our own holistic health.
Master Your Core is a valuable contribution for everyone—regardless of age, gender and level of athletic ability. The book culminates with the core flourishing phase, which includes detailed illustrations and instructions around various practices, such as Pilates, Yoga, Martial Arts, dance, music, laughter, biking, walking, being in nature and others, so as to develop and sustain optimal health. It is presented in an inspiring and useful manner, so that everyone can be masters of their own health.
In Dr. Zazulak’s own words:
“Throughout my decades of clinical and investigative experience, I have learned that the foundation for injury prevention, recovery, and overall wellness is based on four fundamental principles of a healthy core BASE that each person must learn and incorporate into their life to truly flourish:
Breathing deeply with dynamic stretches to align and awaken your inner core. Without proper breathing habits, you will never maximize your core strength and stability.
Awareness of your mind-core connection through meditation, kinetic learning, and nervous system training with scientifically-based core exercises for activation, strength, coordination, and control.
Stability of your core as the control center of your body, developed through a dynamic core stability arsenal of exercises for your core to function properly and protect you from injury.
Empowerment of your core through alternative philosophies and activities that will help you make core stability part of your lifestyle. You’ll be able to use your own unique interests and skills to achieve core empowerment while having fun and enjoying new adventures and challenges.“
I highly recommend this masterfully written book. You will come away with the knowledge of how to master your core and develop a fully integrated and balanced physical body, mind and spirit.
David Welch
Founder/Chief Editor
www.awaken.com
Indian Proverb
When Dr. Zazulak first reached out for a possible review of her new book, Master Your Core, a science-based guide to achieving peak performance and cultivating resilience to injury, I was intrigued, as I have always been athletic, and once made my living as a Hollywood Stuntman. I used to push my body to the extremes. Now, having long crossed the threshold of 60, I am even more interested in keeping my body in top physical condition.
I had a strong feeling this book could also serve as a guide to furthering my goal of not merely living a long-life, but one that is injury-free, disease-free, and full of energy. I would like my health span—the period of one’s life that is healthy—to be younger than my chronological years.
Call me a dreamer, but I want to continue living the life of a man who would be in his biological 30s or at least his early 40s. And now that I have finished reading Master Your Core, I find that I am all the more encouraged by that possibility. If you plan to live a long life in a healthy and happy body, this book is essential reading.
Master Your Core is a well researched, evidence-based, and all around useful guide to understanding and strengthening your primary core. Dr. Zazulak gives you the tools and information needed to holistically integrate mind and spirit, protect your physical body, while enhancing your ability to function at your peak performance.
It is written by someone who clearly loves her work and sees it as her mission to empower and improve the lives of those that read it. The fact that she emphasizes the necessity of attaining wholeness within body, mind and spirit is paramount to its success.
“Health is a state of complete harmony of the body, mind and spirit.
When one is free from physical disabilities and mental distraction,
the gates of the soul open.”
B.K.S. Iyengar
Besides being a research scientist, Dr. Zazulak is an elite athlete. Her commitment to discovering the reasons why so many women get injured, and to then developing science-based solutions is inspiring. Master Your Core is written with careful attention to detail so that we come away with a clear understanding, as well as the inspiration and resolve to take action toward our own holistic health.
Master Your Core is a valuable contribution for everyone—regardless of age, gender and level of athletic ability. The book culminates with the core flourishing phase, which includes detailed illustrations and instructions around various practices, such as Pilates, Yoga, Martial Arts, dance, music, laughter, biking, walking, being in nature and others, so as to develop and sustain optimal health. It is presented in an inspiring and useful manner, so that everyone can be masters of their own health.
In Dr. Zazulak’s own words:
“Throughout my decades of clinical and investigative experience, I have learned that the foundation for injury prevention, recovery, and overall wellness is based on four fundamental principles of a healthy core BASE that each person must learn and incorporate into their life to truly flourish:
Breathing deeply with dynamic stretches to align and awaken your inner core. Without proper breathing habits, you will never maximize your core strength and stability.
Awareness of your mind-core connection through meditation, kinetic learning, and nervous system training with scientifically-based core exercises for activation, strength, coordination, and control.
Stability of your core as the control center of your body, developed through a dynamic core stability arsenal of exercises for your core to function properly and protect you from injury.
Empowerment of your core through alternative philosophies and activities that will help you make core stability part of your lifestyle. You’ll be able to use your own unique interests and skills to achieve core empowerment while having fun and enjoying new adventures and challenges.“
I highly recommend this masterfully written book. You will come away with the knowledge of how to master your core and develop a fully integrated and balanced physical body, mind and spirit.
David Welch
Founder/Chief Editor
www.awaken.com
September 4, 2021
“This book and training program will provide you with simple strategies to achieve all these benefits of a strong, stable, and resilient core,” Dr. Bohdanna Zazulak writes in the introduction of her book, Master Your Core: A Science-Based Guide to Achieve Peak Performance and Resilience to Injury.
~ What ~
At two-hundred-and-sixty-five pages, this paperback focuses on how to build and strengthen your core through physical, mental, and spiritual exercises. After a medical disclaimer, foreword, and introduction, there are two parts containing a total of thirteen chapters about the topic, followed by a conclusion, acknowledgments, glossary, author’s biography, and references.
With much detail and information, the first part of this book concentrates on understanding the core, its biomechanics, how it stacks up, how it relates to one’s sex, its connection with the mind and heart, a holistic approach, and its floor. This part includes how to identify the core, correct imbalances, posture, injury differences between the sexes, three types of meditation, cardio-workout, self-care/love, and mindful body scanning. The section covers breathing, awareness, stability, and empowerment plus personalization. Each chapter begins with a quote and ends with seeds of wisdom. There are fifty core strength and stability exercises added.
~ Why ~
Taking care of our bodies as we age is important to our well-being, and this book hones in on how to improve our core through many facets of care. Being in my mid-sixties and doing pilates almost daily, I appreciate the reiteration of working on the core to affect the entire body. Although standard to many programs, the exercises are described both in how they are implemented and how they improve the core.
~ Why Not ~
Those who have no interest in improving their health by paying more attention to their bodies’ cores will have no interest in this book. Due to religious reasons, some may not approve of the chapter on the mind that includes focused attention meditation, open monitoring meditation, transcendental meditation, and mindful meditation (I find praying to Jesus Christ remarkedly covers all of these issues).
~ Wish ~
Since the book seems to be geared more toward the younger, more active generations, I wish it mentioned those in their senior years and how to maintain a strong and sturdy core. Including daily, weekly, and monthly exercise charts would be advantageous and help one stay on track and encouraged. An index would be ideal so one could look up a topic or exercise and go directly to it for more information instead of having to search throughout the chapters.
~ Want ~
For those who realize their body’s core is the key to better health if maintained well, this is a helpful read, but one should be aware that it promotes new age concepts that may not truly be science-based.
Thanks to TCK Publishing and the author for this complimentary book that I am under no obligation to review.
~ What ~
At two-hundred-and-sixty-five pages, this paperback focuses on how to build and strengthen your core through physical, mental, and spiritual exercises. After a medical disclaimer, foreword, and introduction, there are two parts containing a total of thirteen chapters about the topic, followed by a conclusion, acknowledgments, glossary, author’s biography, and references.
With much detail and information, the first part of this book concentrates on understanding the core, its biomechanics, how it stacks up, how it relates to one’s sex, its connection with the mind and heart, a holistic approach, and its floor. This part includes how to identify the core, correct imbalances, posture, injury differences between the sexes, three types of meditation, cardio-workout, self-care/love, and mindful body scanning. The section covers breathing, awareness, stability, and empowerment plus personalization. Each chapter begins with a quote and ends with seeds of wisdom. There are fifty core strength and stability exercises added.
~ Why ~
Taking care of our bodies as we age is important to our well-being, and this book hones in on how to improve our core through many facets of care. Being in my mid-sixties and doing pilates almost daily, I appreciate the reiteration of working on the core to affect the entire body. Although standard to many programs, the exercises are described both in how they are implemented and how they improve the core.
~ Why Not ~
Those who have no interest in improving their health by paying more attention to their bodies’ cores will have no interest in this book. Due to religious reasons, some may not approve of the chapter on the mind that includes focused attention meditation, open monitoring meditation, transcendental meditation, and mindful meditation (I find praying to Jesus Christ remarkedly covers all of these issues).
~ Wish ~
Since the book seems to be geared more toward the younger, more active generations, I wish it mentioned those in their senior years and how to maintain a strong and sturdy core. Including daily, weekly, and monthly exercise charts would be advantageous and help one stay on track and encouraged. An index would be ideal so one could look up a topic or exercise and go directly to it for more information instead of having to search throughout the chapters.
~ Want ~
For those who realize their body’s core is the key to better health if maintained well, this is a helpful read, but one should be aware that it promotes new age concepts that may not truly be science-based.
Thanks to TCK Publishing and the author for this complimentary book that I am under no obligation to review.
December 9, 2021
‘Core instability is directly related to injury’ – Mastering and appreciating our core
Connecticut author Bohdanna Zazulak earned her Bachelor of Science in Physical Therapy from the State University of New York, Master of Science in Orthopedic Physical Therapy from Quinnipiac University, and Doctorate of Physical Therapy from Temple University. She serves as an American Physical Therapy Association Orthopedic Certified Specialist, a Doctor of Physical Therapy in Sports Medicine and Orthopedics, and a researcher and faculty member at Yale New Haven Hospital and Yale University School of Medicine. She is the acclaimed authority on core stability, injury prevention, and rehabilitation
Early in her book Dr. Zazulak informs - ‘There are more than one hundred thousand ACL (anterior cruciate ligament) surgeries performed every year, and that’s just for one kind of injury. We’re talking about millions of women, men, children, and teenagers every year who suffer injuries they may never fully recover from, even if they all had access to the very best medical care possible. The good news is that many of these injuries are completely preventable, and we can save millions of people from needless suffering once we stop bad training habits and start implementing the key lessons from modern research on proper training and injury prevention…This book will show you how to focus on your core as a powerhouse of physical, emotional, and spiritual power, so you can give it the care it deserves.’
For those unfamiliar with the term, the core is the body’s center of balance and strength that includes 35 muscles (abdominal, back, pelvic, and glutes), the spine, pelvis, and hip joints. In this detailed and easily accessible book Dr. Zazulak provides an analysis of core health and core stability from a holistic perspective by instructing us in The Core BASE – Breathing, Awareness, Stability, Empowerment - an integrative holistic guide for breathing, awareness, stability, and empowerment of the core in body, mind, and spirit. Her extensive explanation of ‘core’ is illuminating, even for those who are employed as physical trainers or orthopedic physicians, that allows understanding of exactly what core is, and thus provides the keystone to her exercise advisement.
The diagnostic positions and exercises provided are so well presented that by accompanying the reading of this book with participation in the recommended acts brings understanding and appreciation for the principles Dr. Zazulak offers. In a word, the experience is extraordinary! Scientific and practical, this guide is an invaluable assist to safe performance in athletic/workout activity as well as whole body improvement. Very highly recommended.
Connecticut author Bohdanna Zazulak earned her Bachelor of Science in Physical Therapy from the State University of New York, Master of Science in Orthopedic Physical Therapy from Quinnipiac University, and Doctorate of Physical Therapy from Temple University. She serves as an American Physical Therapy Association Orthopedic Certified Specialist, a Doctor of Physical Therapy in Sports Medicine and Orthopedics, and a researcher and faculty member at Yale New Haven Hospital and Yale University School of Medicine. She is the acclaimed authority on core stability, injury prevention, and rehabilitation
Early in her book Dr. Zazulak informs - ‘There are more than one hundred thousand ACL (anterior cruciate ligament) surgeries performed every year, and that’s just for one kind of injury. We’re talking about millions of women, men, children, and teenagers every year who suffer injuries they may never fully recover from, even if they all had access to the very best medical care possible. The good news is that many of these injuries are completely preventable, and we can save millions of people from needless suffering once we stop bad training habits and start implementing the key lessons from modern research on proper training and injury prevention…This book will show you how to focus on your core as a powerhouse of physical, emotional, and spiritual power, so you can give it the care it deserves.’
For those unfamiliar with the term, the core is the body’s center of balance and strength that includes 35 muscles (abdominal, back, pelvic, and glutes), the spine, pelvis, and hip joints. In this detailed and easily accessible book Dr. Zazulak provides an analysis of core health and core stability from a holistic perspective by instructing us in The Core BASE – Breathing, Awareness, Stability, Empowerment - an integrative holistic guide for breathing, awareness, stability, and empowerment of the core in body, mind, and spirit. Her extensive explanation of ‘core’ is illuminating, even for those who are employed as physical trainers or orthopedic physicians, that allows understanding of exactly what core is, and thus provides the keystone to her exercise advisement.
The diagnostic positions and exercises provided are so well presented that by accompanying the reading of this book with participation in the recommended acts brings understanding and appreciation for the principles Dr. Zazulak offers. In a word, the experience is extraordinary! Scientific and practical, this guide is an invaluable assist to safe performance in athletic/workout activity as well as whole body improvement. Very highly recommended.
February 23, 2022
Truly holistic, evidence-based advice to improve people’s health
Master Your Core could probably best be summed up by the first quote in the Introduction section of the book, which relates the importance of having one’s mind, body, and spirit all aligned in a harmonious way. “When one is free from physical disabilities and mental distractions,” says B.K.S. Iyengar, “the gates of the soul open.”
Dr. Bohdanna Zazulak, the author, included many inspiring quotes such as this one throughout. And while they went a long way toward galvanizing me to take better care of myself in all realms, much of the advice in Master Your Core will require readers to decipher the material and put in the work. The good news is that many of the tips can easily be implemented into daily life and go a long way toward improved health. Mind, body, and spirit.
The book is all about a person’s core both from a physical and mental standpoint, and how paying attention to the center of ourselves can prevent injuries, improve our outlooks, and, ultimately, enhance all aspects of our lives. Dr. Zazulak is an award winning researcher and doctor who has treated patients for decades. She applies her real-world experience with evidence-based studies to cover many realms of physical and mental health. I paid particular attention to the mentions of the feet and neck in this book, areas of my body that sometimes give me trouble and require more self-care. I was also captivated by the benefits of good posture, ambidextrousness, stretching, staying active, repeating positive mantras, and proper breathing. My goal, as I’ve told myself for years now, is to start doing yoga, which is nicely covered in Master Your Core.
I would say this is the type of book readers should read once to soak in the information while making highlights on the pages, especially the ones with the exercises. Afterward, go through it again to read the marked parts that include these exercises, which are wide-ranging and extensive. Done one at a time until they’re mastered, these exercises are the key to bettering your mind, body, and soul. While I haven’t done this in earnest yet, I’m looking forward to doing so and appreciate Dr. Zazulak’s longtime efforts toward making people more conscious of their health and dedicating her life to improving the lives of others on a truly holistic level.
Master Your Core could probably best be summed up by the first quote in the Introduction section of the book, which relates the importance of having one’s mind, body, and spirit all aligned in a harmonious way. “When one is free from physical disabilities and mental distractions,” says B.K.S. Iyengar, “the gates of the soul open.”
Dr. Bohdanna Zazulak, the author, included many inspiring quotes such as this one throughout. And while they went a long way toward galvanizing me to take better care of myself in all realms, much of the advice in Master Your Core will require readers to decipher the material and put in the work. The good news is that many of the tips can easily be implemented into daily life and go a long way toward improved health. Mind, body, and spirit.
The book is all about a person’s core both from a physical and mental standpoint, and how paying attention to the center of ourselves can prevent injuries, improve our outlooks, and, ultimately, enhance all aspects of our lives. Dr. Zazulak is an award winning researcher and doctor who has treated patients for decades. She applies her real-world experience with evidence-based studies to cover many realms of physical and mental health. I paid particular attention to the mentions of the feet and neck in this book, areas of my body that sometimes give me trouble and require more self-care. I was also captivated by the benefits of good posture, ambidextrousness, stretching, staying active, repeating positive mantras, and proper breathing. My goal, as I’ve told myself for years now, is to start doing yoga, which is nicely covered in Master Your Core.
I would say this is the type of book readers should read once to soak in the information while making highlights on the pages, especially the ones with the exercises. Afterward, go through it again to read the marked parts that include these exercises, which are wide-ranging and extensive. Done one at a time until they’re mastered, these exercises are the key to bettering your mind, body, and soul. While I haven’t done this in earnest yet, I’m looking forward to doing so and appreciate Dr. Zazulak’s longtime efforts toward making people more conscious of their health and dedicating her life to improving the lives of others on a truly holistic level.
January 3, 2022
This book isn’t the latest craze to get you six-pack abs or put you on the next 30-day fitness challenge. But, instead, you’ll learn ways to focus on your core as the main area of your body for your physical, emotional, and spiritual needs. You’ll also learn ways to train your body to avoid life-altering injuries like a torn ACL or a back injury.
Dr. Zazulak takes an easy-to-understand and practical approach to improving your core strength and overall fitness, balance, and body flexibility. She not only explains the exercises and their purpose but shares illustrations of how to properly do that particular exercise. Don’t think this is all about crunches and sit-ups because it is not that at all.
I know my core needs some attention and I would also like my balance to be improved. I’m not falling over, but when I bend over or lift a leg to put on a shoe, I can tell my balance isn’t as good as it used to be. I found the exercises easy to learn and could definitely feel the “burn” when doing them.
I also liked how Dr. Zazulak focused on breathing techniques as proper breathing is essential to so many parts of our body and also to help reduce stress and anxiety. I’ve especially found these exercises and techniques helpful and refer to them often.
Keep in mind, men’s and women’s bodies are very different and will react to exercises differently. While my husband might like the plyometrics and planks better, I am more into the stretching and yoga poses. You have to find what works best for you.
For anyone wanting to improve their core strength or their balance, work on challenging themselves in their fitness levels, or find ways to prevent injury, this is the book for you. The step-by-step processes will allow those at any fitness level to feel successful and healthier.
Dr. Zazulak takes an easy-to-understand and practical approach to improving your core strength and overall fitness, balance, and body flexibility. She not only explains the exercises and their purpose but shares illustrations of how to properly do that particular exercise. Don’t think this is all about crunches and sit-ups because it is not that at all.
I know my core needs some attention and I would also like my balance to be improved. I’m not falling over, but when I bend over or lift a leg to put on a shoe, I can tell my balance isn’t as good as it used to be. I found the exercises easy to learn and could definitely feel the “burn” when doing them.
I also liked how Dr. Zazulak focused on breathing techniques as proper breathing is essential to so many parts of our body and also to help reduce stress and anxiety. I’ve especially found these exercises and techniques helpful and refer to them often.
Keep in mind, men’s and women’s bodies are very different and will react to exercises differently. While my husband might like the plyometrics and planks better, I am more into the stretching and yoga poses. You have to find what works best for you.
For anyone wanting to improve their core strength or their balance, work on challenging themselves in their fitness levels, or find ways to prevent injury, this is the book for you. The step-by-step processes will allow those at any fitness level to feel successful and healthier.
April 8, 2022
This is an incredibly in-depth, fascinating book all about training and strengthening your core muscles. It is aimed at women although the information and exercises are also suitable for men. It is written in a very tight and succinct style - it feels like every word is there for a reason and there is no waffle. I liked the fact that the author is clearly writing for both sportspeople and people like myself who have poor strength after having children several years ago.
The first half of the book is a detailed look at the importance of core muscles in all aspects of our life and why we need to make sure they are strong. It is really interesting and I learned so much that I didn’t know before.
The second half is the exercises. They are explained in words and accompanied by pictures so you get a really clear idea of what you have to do. The reasons for doing each type of exercise are outlined in detail so you understand not just how but why you are doing them. At the end of the book the exercises are all put together into a training plan of different levels depending on if you have a weak core or already have some strength there and want to build on it.
I was very impressed with the level of detail and explanation in this book. It really is the only book you will need if you are serious about increasing your core strength. Although it is tempting to go to the exercises first, I recommend reading the first part to find out why you need to do the exercises; I think it will make you more likely to continue with them once you start!
I received an advance review copy for free, and I am leaving this review voluntarily.
The first half of the book is a detailed look at the importance of core muscles in all aspects of our life and why we need to make sure they are strong. It is really interesting and I learned so much that I didn’t know before.
The second half is the exercises. They are explained in words and accompanied by pictures so you get a really clear idea of what you have to do. The reasons for doing each type of exercise are outlined in detail so you understand not just how but why you are doing them. At the end of the book the exercises are all put together into a training plan of different levels depending on if you have a weak core or already have some strength there and want to build on it.
I was very impressed with the level of detail and explanation in this book. It really is the only book you will need if you are serious about increasing your core strength. Although it is tempting to go to the exercises first, I recommend reading the first part to find out why you need to do the exercises; I think it will make you more likely to continue with them once you start!
I received an advance review copy for free, and I am leaving this review voluntarily.
Read
January 25, 2022Mastering your core is about much more than achieving a six-pack – it’s allowing yourself to flourish in a physical, emotional, and spiritual sense. The Core BASE Guide is a holistic program for harnessing your inner power. With scientifically supported exercises and techniques on breathing, awareness, stability, and empowerment, you can transform your physique, reduce injuries, and re-calibrate your outlook on life.
And here’s some more actionable advice:
Challenge your core while communing with nature.
Studies reveal that people who exercise outdoors reap more psychological and physical benefits – better moods, fewer health problems, and longer life spans – than those who do indoor workouts. It’s not just that having to adapt to variable terrain challenges your core in new ways. Being in the great outdoors also gives you the chance to absorb vitamin D and experience awe at the “universal energy” – both of which promote clarity and resilience. Activities like running, hiking, biking, surfing, snowboarding, skiing, or paddle boarding are all great!
And here’s some more actionable advice:
Challenge your core while communing with nature.
Studies reveal that people who exercise outdoors reap more psychological and physical benefits – better moods, fewer health problems, and longer life spans – than those who do indoor workouts. It’s not just that having to adapt to variable terrain challenges your core in new ways. Being in the great outdoors also gives you the chance to absorb vitamin D and experience awe at the “universal energy” – both of which promote clarity and resilience. Activities like running, hiking, biking, surfing, snowboarding, skiing, or paddle boarding are all great!
August 8, 2022
Dr. Zazulak requested that I read and review her book. Doing so has been a distinct pleasure. Her writing is crisp and command of her subject comprehensive. And she packs this book with interesting anecdotal background information about her Ukrainian background, meditation, mind/body interaction. Her quotes at the beginning of each chapter appeal as I liberally use quotes in my writing.
I found her review of back pain and basic cardiovascular physiology excellent with numerous practical tips for those of us whose athleticism is limited to the gym.
Throughout her text the author emphatically writes of the critical effects of state of mind and attitude on the body. Gently she reveals the lie that DNA is destiny and offers a wide selection of ways to take back our health.
I'm most appreciative of the invitation to read and review Master Your Core. I learned a good deal.
January 15, 2022
I am a physical therapist with 26 years of experience, and Master Your Core is far and away the best treatment of this subject I have seen. In this age of 24 hour news and social media, we are inundated with a constant barrage of information, much of it junk. As a clinician, teacher, and researcher at Yale, Zazulak cuts through all this with scientific, evidence-based information founded on research. She presents the whole picture - physical, mental, emotional, spiritual - and ties it all together in a style that is easy to read, understand, and apply to your own life. I am already utilizing her concepts with my patients, as well as for my own health and well being.
September 13, 2021
This a good, detailed read about core training. Dr. Zuzulak delves into the body, mind and spirit of body alignment, breathing, stability and the mind-body connection. I can also now understand where my own muscle imbalances from too much work on "mirror muscles" caused injuries.
As an older athlete, I find this a valuable tool to keep me strong and in the fitness game longer.
As an older athlete, I find this a valuable tool to keep me strong and in the fitness game longer.
Displaying 1 - 16 of 16 reviews