Sunday, November 30, 2008

4 Secrets To A Flat Stomach

By Jesse Cannone CFT, SPN, CPRS

People spend millions, if not billions of dollars, each year in the quest for a flat stomach.   Right now there are about 200 or more ab exercise devices out there.  There's the ab do-it, the ab rock-it, the ab roller, the ab dolly, fast abs, 8 minute abs, and so many more.

You would think that with all of these amazing new products that most people would be walking around with that nice, lean mid-section they've always wanted. Unfortunately, that's not the case.

Most, if not all of these products, will do little or nothing to flatten your stomach.  And that's because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abs.

In order to be successful at thinning your waistline you must have a basic under standing of how the ab muscles function and how your body burns fat.  The first thing that needs to be understood is the difference between fat and muscle.  Fat is excess calories and is primarily stored in layers on top of muscle tissue. Muscle is made up of fibers that contract or shorten to produce movement.  Fat cannot turn into muscle and muscle cannot turn into fat!  However, you can lose muscle and you can gain fat.  That's what happens to most people.

So if your goal is to thin your waist line and have a nice flat stomach, the first thing you need to do is decrease / eliminate the layers of fat that are on top of your abs. We all have a flat stomach; it's just some of our's are covered by excess fat.

The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

I should also mention that a flat stomach not only looks good but it also prevents muscle imbalances between the hips and abs which cause more than 80% of all lower back pain! So remember, a strong flat stomach means a strong, healthy lower back!

1. You must do some form of progressive strength training
The primary function of the abdominal muscle is to flex your torso forward.  However, there are also muscles that flex your torso to the side and muscles that rotate your torso.  Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.

If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:

1-2 forward flexion exercises (reverse crunch, knee raises, crunch, sit-up, etc.)
1-2 side flexion exercises (side bends, side crunches, etc.)
1-2 rotational exercises (trunk rotations, standing twists, etc.)

Choose at least 1-2 exercises that target the lower abs , 1-2 for the obliques (love handles), and 1-2 for the upper abs. There are thousands of ab exercises to choose from - way too many for me to list here, however, I will give you a list of some of the better ones.

Great Ab Exercises

Reverse crunch
Hanging knee raise
Torso rotation (twist)
Leg lowering
Side bends
Total crunch
Exercise ball crunches
Total crunch

Again, there are tons of choices... just make sure you work them hard and progressively!

The abs, are muscles just like any other and should be worked at most 3 times per week.  You also want to make sure you are training them progressively, working them harder each time.

2. Use short, hard cardio workouts to increase metabolism
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more!  This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism.  Plus, you are more likely to burn off some excess body fat.

Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).

Warm up at easy pace 2-5 minutes... Perform 30 seconds of hard work (almost as hard as possible)... perform 1 minute of moderate work (recovery time-catch breath)... Repeat this process 6-10 times... Cool down at an easy pace for 2-5 minutes

3. Stable blood sugar is the key
And most importantly, you must stabilize your blood sugar!  This is by far the most important factor when it comes to burning away that excess body fat and keeping it off!  To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours. The key is to give your body only what it needs at that time.  Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.).

Many people are too hung up on how much fat is in food, or how healthy of a choice it is.  Calories are calories and it doesn't matter where they come from. If there's extra… where's it going? Yup, you guessed it… body fat!

This is not to say that what you eat is not important because it is, it just doesn't have that much of an affect when it comes to fat loss.  Try to make healthy choices whenever possible, but don't feel like if you eat a cheeseburger it is guaranteed to be stored as fat

4. Get the help of a professional
Unfortunately, most people don't know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals.  Ask yourself this one question, "Am I happy with my current progress or condition?"   If you’re not, you should consider getting the help of a qualified personal fitness professional. Don't depend on the information you get from magazines or from your local gym/ health club.  A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine.

If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed in this article. These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great!

Jesse Cannone is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride’s Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles.

Saturday, November 29, 2008

The South Beach Diet

The South Beach diet is a popular diet developed by a cardiologist, Arthur Agatston of Miami. It was originally intended to help his patients avoid or improve cardiovascular disease, with weight loss as a secondary aim. 

What Is It? 

The South Beach diet is based around the idea that there are good and bad carbohydrates and good and bad fats. It does not count calories and you are expected to eat until you are satisfied, but you are restricted on what foods you can eat. It also rates foods according to their sugar content (the glycemic index). 

'Bad fats' (mainly saturated fats and trans fats) are to be avoided because of their alleged contribution to heart disease, which has been widely researched. This means cutting down on high fat meats and dairy products, replacing them with lean meats, oily fish and olive oil.  

'Bad carbohydrates' are the quickly absorbed high glycemic index carbs such as sugar and refined grains (white flour, white rice etc). They are replaced with whole grains and high fiber foods, plus fruit in limited quantities.  

There are three phases to the diet. Phase 1 is the most restrictive, lasting 2 weeks. Almost all carbohydrates are avoided in this first phase, including fruit. At this point the diet may seem a little like the Atkins diet but this is only for a limited 14 day period. A person might lose 8-13 pounds during these 2 weeks. 

More foods are added back into the diet in phase 2. You will stay on phase 2 until you meet your weight target, hopefully losing 1-2 pounds per week during this time. Phase 3 is a maintenance plan, more flexible still, that you can use when you are at your ideal weight. 

South Beach encourages dieters to eat 6 times a day (3 meals plus 3 snacks) and to eat more non-starchy vegetables. 

Why Does It Work?

The first phases probably induces ketosis in the same way that the Atkins diet does. In the absence of carbohydrates the body uses its fat reserves for energy. 

Beyond that, the addition of more fiber into the diet is good for us. The standard American or Western diet often does not contain even the minimum of fiber. Fiber also helps us to lose weight because it is a bulky substance that is not easily absorbed by the body. It fills us up while containing very few calories.  

This means that although you are not consciously restricting calories on the South Beach diet, you are likely to reduce your calorie intake automatically, just because you will be filling your stomach with bulky, low calorie foods. 

Switching to a diet containing more vegetables is likely to provide more of the essential minerals than most people have in their diets right now. This also increases satisfaction so that we will stop eating sooner. Often, people overeat partly because on a high fat diet they cannot get the nutrients they need without consuming a huge number of calories. 

Also, research has shown that eating frequent, smaller meals is often better for weight loss than restricting yourself to 2 or 3 meals per day. So there are many factors which make the South Beach diet work for many people. 

Any Negatives? 

Although there are vegetarian options, strict vegetarians and vegans may find the first two weeks difficult, as may people who have a very active lifestyle. There is not much emphasis on exercise in this program. 

Artificial sweeteners are accepted and even recommended on the diet. Some of these have health risks in themselves and using them will keep you in the habit of having sweet tasting foods, so you are likely to still crave sugar and candy. 

If you have been on the standard Western diet, your food costs might increase a little because healthy food tends to cost more. Replacing junk food with fresh vegetables can increase the grocery bill. However, you will probably save on items like candy and alcohol (a little red wine is allowed in the later phases, but that is all).  

It has the reputation of being a faddy, celebrity-driven diet but this may just be because of the name and the hype that it has had. Overall the South Beach Diet  is a good healthy weight loss plan for many people.

Health and Physical Fitness

Friday, November 28, 2008

How To Set Fitness Goals & Measure Your Success

By: Shin Ohtake

It’s important to set clear fitness goals and stay committed if you want real results.  Here are some tips on how to set your goals and measure your success:

Tip #1: Ask yourself these questions

- What do I want to accomplish?
- When do I want to reach my goal?
- Is my goal realistic? 
- What am I willing to do (or give up) to accomplish this goal?

Tip #2: Pick a regular schedule

If you can, schedule a specific time (preferably the same time) each day to workout.  This is a great way to make workouts a part of your day, just like going to work or picking up the kids from school.  By having a set time everyday to workout, you don’t feel like you have to “squeeze” it in, which often results in not doing it at all.

Tip #3: Sign a contract

Hold yourself accountable by creating a contract.  It doesn’t have to be long, but it should include all the specifics of your goal.  As with any real contract, leave a space for your signature—and don’t forget to sign on the dotted line!

Tip #4: Workout with a friend

Having a workout buddy is a great way to stay motivated - especially when you’re having an off day.  Your friend can keep you in check and you can return the favor.  Plus, it’s more fun and you can help each other out.

Tip #5: Always be prepared by having your gym bag with you

Keep your gym bag packed and with you at all times.  No more, “...but, I don’t have my stuff with me”, excuses.

Tip #6: Measure your success

Measure your body.  I recommend using measuring tape - not a scale.  Measuring tape is a much more accurate reading of your body’s changing shape.  Remember, muscle weighs more than fat (and looks much better).

Track your load progression and work performance.  Can you lift more than you did last month?  Can you perform more work in the same amount of time?

Evaluate your energy level.  Do your workouts make you feel more energized?

Ability to perform everyday tasks.  Are you finding it easier to do work around the house, chase the kids, or play extra-curricular sports?

Tip #7 : Reward yourself

Commitment isn’t always easy - especially when it comes to fitness and weight loss. Giving yourself something to look forward to is a great motivator to stay on track.  So go ahead, treat yourself.

About the Author

Shin Ohtake is the author of the MAX Workouts eBook and creator of the MAX Workouts fitness program. He is widely recognized for his expertise in strength-training and weight-loss. Whether it's to lose fat, build muscle, or increase performance, Shin has been helping men and women at all different fitness levels transform their bodies and achieve their fitness goals. Download Shin's free fitness report at:

Thursday, November 27, 2008

3 Fat Burning Medicine Ball Workouts for You!

Men's Health fat loss expert Craig Ballantyne just told me about two new cool Medicine Ball Videos he filmed, PLUS three new fat burning medicine ball workouts you can do at home.

Medicine ball workouts sure are great when you don't have time to go to the gym, so they are perfect for the busy holiday season.

You can do all three of his new TT Medicine Ball workouts in 10-25 minutes at home, in your bedroom, or even in your office. All you need is a simple medicine ball, although a soccer ball or stability ball will work for most of the exercises as well.

In Workout A, you'll do 3-4 supersets of medicine ball exercises followed "interval training" with this cool exercise called Power Swings.

In Workout B, you'll do more advanced strength training exercises with the medicine ball, and finish off with med ball burpees as your interval training.

Finally, Workout C is a 10 exercise med ball circuit where you'll go back to back to back with med ball exercises and no rest. You can do that circuit up to three times.

With over 25 different and unique medicine ball exercises to help you burn fat during busy times without going to the gym or using fancy, bulky equipment, you'll do fun supersets and challenging circuits, with every single exercise working multiple muscle groups - including your abs.

So if you have family coming over, or a work Christmas function all night, you can still do a workout at home with just the ball. It's fast, fun, and effective.

No ball? Put it on your Christmas list!

Once you get access to the member's area, go to the TT Workout of the Month area to download the Med Ball program.

If you want a crack at these TT Med Ball workouts, you'll get free access to the program in the TT Member's area when you grab your copy of Turbulence Training.


You'll also get access to the TT Bodyweight Cardio and TT Meathead 2.0 programs for a few more days until December 1st hits...

Helping you burn more fat in less time,

Arthur M.
Health and Physical Fitness

PS - This program is perfect for...

...when you want a break from the ordinary workouts, or when you are sick of cardio machines, or during the holidays when you only have time for 10 minutes of medicine ball exercises in your bedroom. Not sure if these are for you?

Take the Turbulence Training $4.95 trial option for 21 days. If you don't like it, just let us know and you won't be billed the remaining $35. But I promise you, you'll love losing fat fast with TT! 


Wednesday, November 26, 2008

What Everyone Needs to Know About High Blood Pressure

If you have been told you have high blood pressure, you may find yourself saying, "But I feel just fine!" That is because high blood pressure or hypertension doesn't have any visible symptoms. That is why it is often described as the "Silent Killer."  There are no aches and pains or physical limitations just because you have high blood pressure. So why even worry?

High blood pressure affects one out of three American adults, and many of these people do not even know they have it.  Further, those with high blood pressure are also at an increased risk of having high cholesterol.

The results of untreated high blood pressure are not seen until several years down the road. The following statistics will give you reason to worry if you don't have your blood pressure under control:

- High blood pressure is the top risk factor for stroke that can be controlled.  Diet and exercise are significant in lowering blood pressure.

- Hypertension can lead to heart attack, heart and kidney failure and hardening of the arteries (atherosclerosis). Also the heart can become overworked and enlarged over time. These are serious and life-threatening conditions.

- The higher the blood pressure, the greater the risk for these diseases.

- High blood pressure causes a fatty build up and narrowing of the arteries that reduce the blood flow and the oxygen and nutrients the blood can carry to the brain.

Do not despair if you have been told you have high blood pressure. It is one of the most controllable health conditions if you know how.  Many doctors are quick to prescribe medications that can lower blood pressure significantly, but they do not come without the risk of side effects.  The list of potential side effects from many of these medications includes low levels of potassium (which can create muscle cramping), insomnia, and even depression.

When taking a blood pressure medication, your blood pressure is only lowered while the medication is in your system. That is why once you begin to take medication to lower blood pressure, you cannot discontinue without close monitoring by a doctor.  Many people who start on such medication are on it for a lifetime.

Knowing what untreated high blood pressure can do to you, there are steps you can take to lower your blood pressure.  Some of the latest research indicates that eating less red meat and more vegetables will make a significant difference. Plant food intake has been found to lower blood pressure by at least 30 percent.  In addition, those who consume only low-fat dairy products statistically lower blood pressure. However, avoiding dairy all together has many other health benefits.

Knowing the impact of lifestyle and food choices on your blood pressure and your health can help you make informed choices about what you eat and what you do.  Just because you don't feel sick, high blood pressure is doing some serious behind the scenes damage to your heart and is a disease to be dealt with.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:

The Atkins Diet

The Atkins diet is a low carbohydrate diet developed by Dr Robert C Atkins in the 1970s. Dr Atkins wrote many books and did refine the diet later, but in the beginning it focused on cutting out almost all carbohydrates regardless of where they came from.

It is also known as the high protein diet, because in the absence of carbs we have to get our calories from proteins and fats. It is set up in structured phases, with the first being the most restricted, as is normal for most diets. Some people skip the first phase (the induction).

Why Does It Work

When we are eating a lot of carbs, the sugars in them require the body to produce a lot of insulin. These levels of insulin help the body to convert a lot of food into fat in the form of triglycerides. This is stored in the body, making us gain weight.

However, if there are no carbs available, the body will switch to a system called ketosis where it can create energy directly from fats. This creates ketones which suppress the appetite (we quickly feel we have eaten enough, or do not feel very hungry and use our fat reserves for energy).

In order to bring on ketosis we have to eat less than 40 grams of carbohydrate in a day. To give you an idea of how little this is, the average person on a standard Western diet consumes around 300 grams per day. 40 grams is about 2 small bananas, or 3-4 slices of bread, or less than 1 cup of cooked brown rice.

For people who like meat and dairy foods the Atkins diet can be a refreshing change from other weight loss programs. This can help motivate you to stick with the diet.

Any Negatives?

You have to get used to a whole new way of figuring out what to eat. It involves taking account of the number of grams of carbohydrate that are in everything.

The diet can be boring and many people do not get enough variety or essential nutrients while following it. This can be overcome by making an effort to include more vegetables and/or supplements, but Dr Atkins does not tend to focus on these points as much as he might.

Many Atkins dieters eat a lot of saturated fat which research has shown can contribute to heart disease and other conditions. It seems likely that some people's bodies do better on a low carb, high protein diet, but other people's do not. You should speak to your doctor before starting and have your cholesterol levels monitored regularly while you are following the Atkins diet.

Health and Physical Fitness

Tuesday, November 25, 2008

The Zone Diet

The Zone diet was developed by Barry Sears and depends on getting your nutrients in certain ratios. Sears, a biochemist, claims that keeping within 'the zone' balances the hormones and helps us achieve optimum health.

What Does It Involve?

You have to eat so that you have a balance of approximately 40% calories from carbohydrates, 30% from protein and 30% from fat at each meal. Smaller, more frequent meals are advised. There is no particular limit on the calories that you eat.

Sears recommends this for a typical Zone diet meal: "Eat as much protein as the palm of your hand, as much non starchy raw vegetables as you can stand for the vitamins, enough carbohydrates to maintain mental clarity because the brain runs on glucose, and enough monounsaturated oils to keep feelings of hunger away."

Plans are provided but even a small change from them can send your ratios off, so if you want to plan your own meals  you would use a nutrient tracker. These are provided at many free websites such as

Why Does It Work?

Sears says that this nutritional balance is best for the body and will help it achieve its ideal conditions including achieving and maintaining a normal weight.

Studies seem to bear this out. A TV show called Scientific American Frontiers ran a comparison of various popular diets. While this study was not managed under strict scientific research conditions, the Zone diet came out best, both in terms of weight loss and of building or maintaining muscle mass. It may be particularly good for men who tend to be more concerned than women about not losing muscle mass when they lose weight.

This diet will represent a small cut in fat intake for most people. The average American gets about 35% of calories from fat and that figure is probably higher for people who are overweight. Some people go as high as 65%. At 30%, the body will not store fat, but will use all that it takes in.

However, the Zone diet would not be described as a low fat diet. Sears criticizes low fat, high carbohydrate diets, claiming that high grain consumption is what causes people to gain weight.

The main the Zone diet would be difficult for vegetarians to follow, but Sears has published a more vegetarian friendly version called 'The Soy Zone'.

Any Negatives?

Although calories are not counted or restricted, the diet has been criticized as being just another low calorie diet in practice. For example, Sears has apparently said that the Zone diet is not a high protein diet because a person would eat only a normal amount of protein a day, around 60g for the average woman. This would give her 240 calories. If this is 30% of her daily calories, she would consume only 800 calories per day. This is extreme calorie restriction: she would require more than twice that amount to maintain her weight.

Sears has also been criticized for apparently not following his own diet. According to Dr Joel Fuhrman in 'The Eat To Live Diet', Sears has said that he himself has around 100g of protein a day. If he were in the Zone this would give him 1330 calories per day. He is a tall man and on 1330 calories a day he should be losing around 2 pounds per week (300 pounds in 3 years), but he apparently says that he has lost only 35 pounds in 3 years. Fuhrman concludes that he must be taking in around 2300 calories a day and cannot therefore be in the Zone: he must be eating a higher percentage of either carbs or fat or both.

Nevertheless there are plenty of people who are happy with their results on the Zone diet including various Hollywood stars.

""Check Out Today!""

Monday, November 24, 2008

Free Reports

The following is a list of all fr*ee reports we currently feature at

Just right-click on the title and save to your PC so you can read at your leisure. You will need Acrobat Reader to read these items. If you do not have it installed on your computer... Click here to get the free software.

Six Pack Abs Revealed: Secrets from the Man with 3.7% Body Fat

Mission Abdominals: Top Secrets to six pack abs!

The Truth About Building Muscle

The Truth About Burning Fat

Posture and Core Conditioning

Perfect Posture in 30 Days!

Fat Burning Fairy Tales - Separating FACT From FICTION: The Top 12 Fat Loss Myths Exposed!

Delicious Body-Sculpting Recipes & Smoothies: Over 25 Tasty Fat Burning & Muscle-Building Meal Ideas 

Fat Loss Facts, Tips & Tricks
This is a relatively simple ebook which gives straight forward, common sense , easy to apply fat loss tips and techniques that everybody should be doing on a daily basis. No rocket science here, just straight talking, down to earth techniques you should put into practice right now.

Supplement Company Secrets:
What They Don’t Want You To Know! The supplement industry uses a number of terms (Clinically proven, Patented, Doctor Recommended, All Natural, Scientifically formulated, and and many others) to con consumers into purchasing their products. In this e-book Will Brink will dissect those terms and tell you what they really mean and whether they have any worth. Also, introducing Will Brink’s “
Fat Loss Revealed” e–Book: Your Guide to Reducing Unwanted Body Fat and Improving Health!

The Perfect Rep: How to Optimize Your Muscle Growth and Performance
This training report is on a very simple topic: the rep itself and style of rep I have found to be productive to growth. For a moment, consider just how important the simple rep is to your success. Now get your free copy now and get busy!

Shape Up Now Lose Fat & Gain Muscle Fast!

Seven ‘Super’ Nutrients Your Body May Not Be Getting Enough Of!

7 Super Supplements - What Works, What Doesn't and How To Tell The Difference!

The Stubborn Fat Solution

Bathing Suit Season Crash Course: 13 Simple Strategies for Looking Great!

Training & Nutrition Secrets for a Lean Body

8 Things You Must Do to Build Maximum Muscle

Beach Ready Body Report

Kettle Bell Strength Training Catalog (Approx 12 Mb)

19 Tips To Build 5 Lbs Of Muscle In 28 Days Or Less

The Top 20 Ways To Screw Up In The Gym

Fat Loss Secrets - Interview

Turbulence Training Bodyweight Workout 4-Week Program

Skyrocket Your Fat Loss Success

Creatine Report

Four Sample Fitness eBooks

Tasty Fat Loss & Muscle Gaining Recipes

The Whey It Is

Top 12 Beginner Fitness Mistakes Revealed

Teleseminar: How to write better workouts for your sprinters (55 - 400m)

I'll get right to the point...

USATF Lv. II Sprints Coach Latif Thomas is hosting a special free teleseminar all about how to create effective training programs for high school (and younger) sprinters.

Most of the information I've found on program design(and I've seen most of it) is written by college and elite coaches for...other college and elite coaches. Unfortunately, that doesn't help you if you coach at the middle and high school level.(As you've figured out by now.)

Over the years Latif has been pretty successful in making program design both simple and universal......and his sprinters have been *extremely* successful. So I know he can help you, no matter what your situation is.
Click here to register for the call:

During the call Latif is going to cover his 'Top 5 Ways to Guarantee New Personal Bests for Every Sprinter...From 55 - 400 Meters"

The best track coaches I know don't hold back their best training 'secrets'. And they don't fear telling people exactly what they do with their athletes. Latif doesn't either.

So if you are an athlete or the coach, parent or trainer of these athletes, register to sit in on this free call. The only way to hear it is to sign up. He won't be making any replay available except to those who have registered for the call. So I highly recommend you clear your schedule for this event.

Click here to register now:

Best regards,
Health and Physical Fitness

P.S. Register now for the live teleseminar on program design for track and field sprinters. The only way to hear any of this call is to secure your spot today. If this call is replayed, it will only be made available to those who register. Take one minute to get your name on the attendee list now:

Sunday, November 23, 2008

Fit Yummy Mummy Deluxe VIDEO & AUDIO Package

Yes! I want to Unleash My Yummy-ness! 

=>Sign me up for Fit Yummy Mummy so I can Instantly Access my FREE Videos<=

This is my Gift to YOU But Only If You Act By Wednesday, November 26th at 5:00 pm (EST)… Hurry, The Celebration Clock Is Ticking…

This Anniversary Gift Offer Ends Wednesday!


Deluxe Package Details:


Fit Yummy Mummy Deluxe VIDEO & AUDIO Package Includes:

1) First 8 Weeks of the Fit Yummy Mummy Introductory & Beginner Workout VIDEO Downloads

2) AUDIO #1: The Top Secrets of Fat Burning Exercise for Moms: Audio Interview with Holly Rigsby

3) AUDIO #2: Everything You Need to Know About Fat Burning Nutrition for Moms: Audio Interview with Holly Rigsby

4) AUDIO #3: "Mom's Time Management Guidelines - The #1 Secret to Your Success": An Interview with Debbie Happy Cohen

5) AUDIO #4: "How to Modify Your Eating Behavior for Success": An Interview with Dr. Kara Gallagher, Ph.D.

6) Bonus Workout: Turbulence Training for Abs, from Craig Ballantyne, Training Advisor to Oxygen Magazine

What's great about the Fit Yummy Mummy Lifestyle VIDEO & AUDIO Package...

You get to follow along with Holly as she goes step-by-step through the first 8 weeks of the Introductory and Beginner workouts with your FREE Video Downloads. Sometimes you need someone there to guide you, and Holly's outgoing personality makes the workout fun and fast!

You can listen to all of the great audio's in your car as you drive the kids to practice (or even while they practice) or you can download them to your IPod and listen to the interviews anytime, anywhere.

You'll identify the hidden obstacles to time management that stop Moms everywhere from getting more done. And with Debbie's help, you'll be able to schedule your day for maximum results and energy.

Discover a new way to control your cravings and overcome the obstacles in your way of eating for fat loss. Dr. Kara Gallagher is an expert in helping women modify behavior to eat right for fat loss.

Adopting a regular exercise program is only 1/2 of the energy balance equation. You'll learn how to manage cravings, avoid out-of-control portion sizes, and eliminate unhealthy eating cues in order to successfully tip the scales in your favor!

he Deluxe Fit Yummy Mummy VIDEO & AUDIO Package usually sells separately for $197, but with this Special Anniversary Gift Offer you will receive the Deluxe Fit Yummy VIDEO's & AUDIO's absolutely FREE!

Grab your copy of the Hottest Fat Loss System for Busy Moms Today!
Order HERE =>

The Natural Alternative to the Most Prescribed Hypertension Meds

Wouldn't it be great if you could get all of the benefits of a high blood pressure medication without the damaging side effects?  Well you can if you just know what foods to eat and how to supplement them with a few good choices.  When it comes to managing blood pressure it often is the combination of the food and lifestyle choices you make each day that can be the difference between life long dependency on medication or a life of good nutrition and health.

The intent of blood pressure medication prescribed by your doctor is to quickly and continuously lower blood pressure readings for both the systolic and diastolic readings - the top and bottom numbers.  Sometimes the problem lies with just one of those readings - either as the heart beats or the pressure between beats as the heart rests. 

Blood pressure medication causes one of three main reactions.  They either increase the size of the blood vessel (vasodilator); flush out the blood vessel of salt and water and create freer blood flow with less volume (diuretic); or slow down the heart beat (beta blockers).

Top 3 High Blood Pressure Medications

1. Doxazosin (brand name Wytensin) is a vasodilator that relaxes blood vessel walls.  Its negative side effects include rapid heartbeat and fluid retention, so often other medications must be prescribed to counter act these side effects, which can raise blood pressure.  Also, this medication is associated with some gastrointestinal problems and impotence.

2. Hydrochlorothiazide (under brand names Carozine, HydroDiuril or Diaqua) is a potassium reserving diuretic.  It is intended to hang on to the potassium, an important mineral in lowering blood pressure that can get dangerously low with diuretic usage.  The resulting side effects however are dizziness, muscle weakness and especially cramping.

3. Acebutolo (brand name Sectral) is a beta blocker intended to decrease the heart rate and blood flow.  The side effects are a lowering of the good cholesterol (HDL) and a rapid heart rate can occur if the medication is suddenly stopped.

Get the Same Results without Drugs

To get the same benefits of the most commonly prescribed medications without the negative side effects there are natural alternatives.  Diet is the number one way to increase the desirable reactions, but exercise contributes greatly too.

For example, the same reaction caused by vasodilators can take place when you get enough L-Arginine. This amino acid lets the walls of the blood vessels relax.  You can take a supplement or get it through animal proteins, peanuts or soy.

By drinking plenty of water, at least 8 glasses each day, you can accomplish the same diuretic effects of the prescription.  You will flush out excess salt and other toxins that can increase blood pressure.  You can keep your potassium levels in a good range by eating fresh bananas and potatoes.

Finally, to get the same benefits of a slower heart rate and freer flowing blood without lowering your good cholesterol you can keep your heart strong with Hawthorne and through routine cardiovascular exercise that will allow the heart to work more efficiently.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:

Saturday, November 22, 2008

How Ace Inhibitors Work to Lower Blood Pressure

Blood pressure medications come in different forms and each is intended to cause a different reaction in the blood or blood vessels. An ace inhibitor is one such medication used in the treatment of hypertension.

Angiotensin Converting Enzyme (ACE) inhibitors prevent the manufacture of a hormone in the body called angiotensin II. Angiotensin II makes blood vessels narrower. When the hormone production is blocked, the arteries remain wider and allow blood to flow through with less pressure on the vessels, thereby lowering blood pressure.

Brand Names for Ace Inhibitors

Benazepril, Enalapril and Lisinopril are three ACE inhibitors commonly used in the treatment of high blood pressure. They are seldom the first course of action but are used to treat the more severe cases of hypertension. Ideally, maintaining a proper weight and eating right are the best ways to control blood pressure. After that a diuretic type of medication may be prescribed, which works based on the idea of flushing the arteries so pressure is reduced.

The brand names under which the common ACE inhibitors used to treat high blood pressure are sold are Lotensin (benazepril), Vasotec (enalapril) and Prinivil and Zestril (lisinopril). All of these work to increase blood flow by keeping the arteries open and wide.

ACE inhibitors have side effects just like any other drugs. It can feel as if you have a bad cold because many of the symptoms that are possible are a cough, sore throat, fever, and mouth sores. Other symptoms include an itchy, red skin rash, swelling of the neck, face or tongue, or a salty or metallic taste in your mouth. While all of these are not extremely common, they have been reported in enough cases to be listed as possible side effects to taking ACE inhibitors.

One side effect is raised potassium levels. Some medications, such as diuretics, actually reduce potassium and that has some health risks with it as well. The opposite is true of ACE inhibitors. Because they can raise potassium levels it is important to have yours monitored if you are taking any of these prescriptions. Symptoms of too much potassium in the blood stream include nervousness, a numbness or tingling feeling in the hands or feet, and even confusion. There can also be difficulty breathing.

It is important to watch what you eat and what you do while taking ACE inhibitors. Some foods which contain potassium, such as salt substitutes can cause you to have dangerously high levels of potassium. Also, taking anti-inflammatory drugs such as Advil, Motrin, Aleve or aspirin can negate the effects of your ACE inhibitor drug.

The challenge in controlling blood pressure with medicine is two-fold. Medical professionals will try the least invasive type of drug, meaning one with the least chance of side effects and that requires the lowest dose possible to manage your blood pressure. This means that a patient can often go through years of trial and error type of drug experimentation before finding something that works. Meanwhile, blood pressure can be going untreated.

Secondly, medications to treat blood pressure have side effects – all of them to some degree. You may find that using them requires you to take other medications to treat the symptoms of the side effects.

As with any disease or condition, a natural approach can be just as effective, without the risk of side effects. A doctor can help you determine if you need to lose weight or make other changes to control your blood pressure.

Discover how you can lower blood pressure safely and naturally without the risk of harmful drug side effects:


Frank Mangano is an active member of his community who works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. Find out how you can maintain healthy blood pressure at:

Friday, November 21, 2008

How To Burn More Fat And Keep It Off!

I just received a very cool Special Report on how to burn more bodyfat.

Since that is something I know you are interested in I wanted to be sure to send this to you asap --

Enjoy this complimentary report. These tips will come in handy with the holidays just around the corner!

Why Dieting Is A Lot Like a Financial Crisis

By Nick Nilsson

Learn the parallels between dieting and the biggest financial
crisis of our time. And no, it's not because
both are painful and leave you hungry!

Now, let me be clear right off the bat…if you think I'm going to make a joke here about how your Freddie Mac and Cheese ends up on your Fannie Mae, you're wrong…I would never do such a thing.

What I AM going to do is draw some parallels about how the financial mess the United States is in can actually help you understand how dieting affects your body, and in turn, can help you get better results in your fat-loss efforts and, of course, make you millions of dollars richer in the process.

I'm going to drift around in between finance and nutrition here - I know, they're two almost identical subjects but, try to bear with me.

And keep in mind when you read this, I'm no financial expert. If something isn't 100% right, the SEC isn't interested in small fish like me so I wouldn't bother mentioning this article to them...

1 - The Boom Years

Your body is designed to store fat. Its how we've survived as a species over the millennia. When famine hit, it was always the individuals who could best store and use fat who survived. Evolution wasn't concerned about the potential for muffin-top when it loaded our bodies with easy-to-fill fat cells.

So when times were good (like in the U.S. housing market a few years back), those fat cells were getting filled up like crazy! Everybody was seeing their house values (i.e. waistlines) expand.

Now, greed operates not only in the financial markets but at the buffet table as well. The less regulation there is, i.e. portion and food quality control, the more things start to get unbalanced and the more potential there is for gluttony.

Some people were buying houses they really couldn't afford which is a parallel to some people eating the crappy food (i.e. pretty much anything that comes directly to you through a window). It compromises your health in the long run.

Heck, you can think of eating at McDonald's sorta like getting an adjustable rate loan…you're fine for the first little while but suddenly BAM. Your rate adjusts and it's time to bust out the fat pants.

But hey, while you're still in those first few years of your Adjustable Rate Mortgage, life is good. You may not look like you're gaining a lot of fat (it's all settling into those spaces between your internal organs) or setting up your financial markets for a crash until the moment of truth hits.

Then the balloon payment comes due, your mortgage doubles and you start blowing out the seams on your fat pants.

The internal workings of your system have been so corrupted by deregulation (and coagulation) that your markets can barely function. Your blood pressure is going up faster than a CEO's retirement bonus because your body is carrying too much debt around your waistline.

2 - The Crash

So it's time to diet. And you want to lose that fat FAST. So you immediately drop your calories to near starvation level. Of course, in the stock market, a strict diet looks a lot like a crash. Your body views it the same way.

Panic sets in. Just as brokers start selling off stock, your body starts getting rid of things it doesn't want to carry around.

And, of course, the greater the panic, the stupider the brokers (and your body) get. When you crash diet, your body tends to burn MUSCLE more than fat. Just like a broker selling off the good stocks that can help him recover from a crash.

It's the FAT you want to sell off, not the muscle.

But a big crash [diet], which was set up by the previous gluttony [the result of excess deregulation, akin to asking a 4 year old to guard the birthday cake], you're now attempting to accomplish very quickly what should normally happen over a longer period of time.

If you were to experience a slow economic downturn, your ability to get rid of the fat is much better, allowing you to streamline your portfolio smartly rather than just trying to get rid of everything all at once. You cut your calories, increase your activity and gradually lose the fat.

3 - Market Instability

If you've got a retirement savings plan and you've looked at it recently, you've probably seen a graph that does up and down just like the numbers on the scale of a yo-yo dieter.

The crash is followed by a binge of people buying cheap stocks (because the price is so low and because that Kentucky-fried birthday cake just looks so good), followed by another crash, followed by another binge. And so on.

This constant cycle of crashing and rebounding does nothing to stabilize the economy. It only makes you want to eat more and makes you fatter.

4 - The Great Depression

Now you're really feeling bad about yourself. You've gained back all the weight you lost when you crash dieted only you lost muscle and gained back fat.

You're in the middle of a great depression. What's it going to take to snap out of it?

5 - The Two Magic Words

I'm talking BAIL OUT, right! Government to the rescue, right! WRONG.

Look at how well the bail-out worked. The stock market keeps tanking and keeps yo-yo dieting. Until the government takes high fructose corn syrup out of the food-lobby pyramid, you can be pretty sure the government isn't going to solve your weight problems.

Now come the REAL two little magic words that will make everything okay…Personal Responsibility.

I am VERY sure there are predatory lenders out there who convinced people that they could afford homes that they really couldn't just as I'm sure there are food manufacturers trying to convince you that Lucky Charms are healthy because they suddenly contain calcium…

When you get down to it, nobody is holding a gun to your head to eat that last chunk of Texas Toast with extra cheese, butter and frosting. Just because something is available doesn't mean you HAVE to insert it into your face (or sign the paperwork that says you're fine with 5% APR jump on your mortgage when it resets).

When you put Personal Responsibility into practice, you take CONTROL over your finances and your nutrition. You realize that the world does not owe you a lean body…it's something you have to work for and make an effort for, just like it takes work and effort to pay your mortgage every month.

If it sounds too good to be true…well, you know how the rest of THAT goes…

In this case, it's a lesson Wall Street should learn from Sesame Street. Like Cookie Monster says, cookies are a "sometimes" food - meaning if you're greedy all the time, it's going to eventually catch up to you and you'll have to pay for it (unless you're AIG, apparently, in which case you've got a license to keep on partying without any hint of accountability - I guess the parallel to that would be liposuction!).

So how do you take the next step? Glad you asked! I've got links to a number of excellent fat-loss programs you can use to take control over your life and put that newfound Personal Responsibility to work!

Metabolic Surge - Rapid Fat Loss
by Nick Nilsson (that's me!)


Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at He can be contacted at

Thursday, November 20, 2008

6 Week Muscle Building Routine

Click here to get more from Vince

There are many more training videos here!

Full-Range Pulldowns For Carving Definition Into Every Inch Of Your Back

By Nick Nilsson

While chins may be a better mass-builder, this version of the pulldown works WAY better for bringing out eye-popping detail in your back. And if you've ever had a hard time feeling your back working, THIS exercise will fix that in an instant!

For me, it's rare that I do pulldowns - I'd rather do chins or weighted chins to hit the back for targeting growth. But when I DO perform pulldowns, THIS is one my very favorite versions of it.

Believe me, if you have a hard time feeling your back working when you train it, this is the cure...your lats will be BURNING by the end of the set...heck, after just a couple of reps!

This exercise is a combination of a pulldown movement and a rowing movement - the two BASIC planes of movement for the lats. The trick here is that you're going to go from one directly into the other without releasing the tension in your lats. It's VERY tough but VERY effective.

The good thing is, you don't need to be super-strong to perform this exercise - even a total beginner can do it. Just adjust the weight to what you're able to use.

Basically, all you need is a pulldown machine. I prefer a close, underhand grip but you can do wide-grip as well. Use a weight that's lighter than you think you'll need for this one - about 1/2 to 2/3 of what you'd normally use for pulldowns (trust me on this - don't be a hero).

  • Start the movement like a normal pulldown.
  • Pull the bar down to your upper chest.
  • Now the CRITICAL part...holding the bar IN PLACE IN SPACE, lean all the way back (you'll see this best in the video, which I'll give you a link to). You'll now be in a vertical rowing position.
  • Now row the bar all the way down as far as you can. You're hitting a peak contraction on the lats TWICE in this exercise. It's quite an experience!
  • Now come back up, bringing your body up and the bar up at the same time. The way down is a two-part movement but the way up is all at once.

Now do it again!

Believe me, you will get a REAL burn in your lats by the end of the first set of this one. It's one of my favorites for carving definition into the back.

This exercise can be found in my book "The Best Exercises You've Never Heard Of" - one of 53 unique and powerful exercises that will kick your butt out of any training plateau!

To view a video of this exercise in action, click here:

Seeing it done makes it a LOT easier to understand how the mechanics of it work.


Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at He can be contacted at

Wednesday, November 19, 2008

Time/Volume Training - A Program For Building Mass Even With Bodyweight Exercises!

By Nick Nilsson

This training style is VERY effective for building muscle even with bodyweight
training. It can be inserted into ANY training can be used
as a total program or as a single training day. Powerful stuff!

This past summer, I was stumped…how could I use bodyweight training to build substantial muscle mass using exercises like push-ups where I was able to do 30 to 50+ reps per set!

Enter Time/Volume Training…

This technique allowed me to take exercises where I could do a TON of reps and turn them into effective mass-builders.

Basically, it's kind of a cross between my Compound Exercise Overload training (where you take a weight you can do 6 reps with and do 3 rep sets until you can't get 3 reps anymore, then you drop the weight and keep going - I'll give you a link to that below so you can read more about it) and Escalating Density Training (by Charles Staley - where you take an alloted timeframe and do as many reps as you can within that timeframe).

Click here for more info on Compound Exercise Overload

Click here for more info on Escalating Density Training

Time/Volume Training is relatively simple. I'll use back training for my example here (chin-ups, specifically).

For working back, I use a 15 minute block of time (this will vary according to bodypart - use less time for smaller parts).

  • First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds.
  • Keep going using 3 rep sets and 10 seconds rest until you can't get 3 reps anymore. When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
  • Keep going using 3 rep sets and 20 seconds rest until you again can't get 3 reps anymore. Then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.
  • Keep going in this fashion until your 15 minutes are up.

It's just that simple! Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets).

And, because I originally worked up this technique to go with bodyweight training (where you can't change resistance), instead of decreasing the weight (like in Compound Exercise Overload), you will instead just increase the rest periods, which gives your body a bit more time to recover in between sets, allowing you to keep doing sets with the exact same resistance.

But just because it's originally designed for bodyweight training doesn't mean you can't use it with free weights and machines as well - it'll work like a charm for that, too!

You'll find when using this technique with different exercises (especially bodyweight exercises, where some tend to be a bit easier than others), you'll be able to go longer before having to increase rest. For example, when doing chins, you'll probably have to increase rest sooner than you will with push-ups.

But rest assured, even if you can do 50 push-ups, you'll STILL get to a point where you're not able to do 3 reps sets on 10 seconds rest and you'll have to bump up the rest periods.

It's a great way to work bodyweight exercises without resorting to high-rep endurance training. With the 3 rep sets, you're still hitting the power-oriented muscle fibers, which is what allows you to make this type of training work for mass building.

Take a few minutes inbetween bodyparts for recovery.

Here are the time intervals I've been using for this type of training:

Back, Chest and Thighs - 15 minute blocks each
Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs - 10 minute blocks each
I've also changed up some of the bodypart blocks so that I'm actually working 2 bodyparts at once (I did this with abs and calves).

Here's a split I've been using (based on bodyweight training) but you can certainly feel free to come up with your own.

Just be absolutely sure to keep your total workout time to under an hour (I've been shooting for 40 to 50 minutes).

This type of training concept is simple enough where you can simply insert it into whatever your favorite training split is.

My preference is for a 2 day on, 1 day off, 2 day on, 2 days off type of training split, e.g. Monday, Tuesday, Thursday, Friday.

Day 1:

Back - 15 minutes of chin-ups - I was using a regular underhand, close grip for these, coming all the way up and down to full extension.

Chest - 15 minutes of dips - I was using two chairs with the back facing each other. I would set my hands on the tops of the chair backs and do dips in between the chairs. Works like a charm!

Combination of Calves and Abs - 10 minutes - NO rest in between bodyparts or sets. I would just go straight from one-legged calf raises (5 reps on each leg using no weight) then right into Abdominal Sit-ups  (5 reps on that exercise, too) then back to calves. Because they're such unrelated bodyparts, their getting rest while you're working the others, so you don't need specific rest for them.

Biceps - because I was doing 15 minutes of Chins, biceps already got a lot of work. I would just finish the workout with one set of flexed arm hang. Click here for more info on that .

Total workout time: 45 minutes

Day 2:

Thighs - 15 minutes of Bench Step One Legged Squats - Click here for info on how to do this one . Basically, this exercise is a one-legged squat done standing on a chair or bench. Because you're standing up off the ground, you can drop down a lot further, increasing the overall workload. I also recommend hanging onto something for support. This exercise for this long will really beat the crap out of you.

Hamstrings - nothing for me here - the deep bench step squats were PLENTY of work for the hamstrings, believe me. In a normal split, you would do 10 minutes of hamstring work for this type of Time/Volume training.

Shoulders - 10 minutes of Pike Handstand Push-Ups. Click here for info on how to do this exercise . This is a great exercise for shoulders - it's a bodyweight exercise, making it very effective for functional strength AND it's easy enough where if you've got decent shoulder strength, you should be able to get good training volume. In that same link above, you'll also find Horizontal Push-Ups, which is an easier version of it.

Triceps - 10 minutes of Close Grip Push-Ups - even though I can normally do about 40 to 50 of these in a row, after about 8 straight minutes on 10 seconds rest, I had to increase to 20 seconds rest. The fatigue catches up to you and you'll really be feeling how effective this training is. I again finished with one set of the Flexed Arm Hang here.

Total Workout Time: 40 minutes


That's the scoop with Time/Volume Training! Like I mentioned, you can insert this methodology into pretty much any training split and any program. It's one of THE best ways to get a mass-building effect out of bodyweight training (when you can get high reps with an exercise) that I've ever found.

Give it a try in your next workout to test the concept then try a couple of complete workouts with it. Then take the concept with you next time you travel and apply to some bodyweight training. You'll look at the hotel gym (with the stationary bike with no seat and the squeaky hydraulic resistance machines) and LAUGH!


Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at He can be contacted at

Tuesday, November 18, 2008

Is Salt Raising Your Blood Pressure?

The High Blood Pressure And Sodium Connection:
Is Salt Raising Your Blood Pressure?

You can have your cake and eat it too -- well at least you can lower your blood pressure and have your salt too. That is what recent research is telling us about sodium's role in managing blood pressure. Hypertension, it turns out, is not caused by too much salt. Neither is it lowered by simply cutting salt out of your diet. So how is it that table salt (sodium) is still getting such a bad rap and being linked to high blood pressure? The real culprit it turns out is not salt, but how your body manages sodium and its proportion to the amount of potassium, calcium and magnesium in your body.

Scientists have discovered that deficiencies in potassium, calcium and magnesium have a much greater impact on blood pressure than the mineral salt. These other minerals are so important in controlling blood pressure that when they are out of balance with each other, they can make salt more of a threat to healthy blood pressure.

The fact is that only about 10 percent of the population is considered "salt sensitive." It is this relatively small group that has to watch their salt intake for a variety of reasons, including its impact on blood pressure.

There are some easy ways to make sure all of the important minerals in your body are in balance. These include:

1. Eat a well-balanced diet with a variety of foods. This will ensure that you are getting a wide range of nutrients and not just one or two key elements.

2. Make sure you get enough calcium -- 2000 mg per day. Calcium is essential to bone density, but in relationship to blood pressure, it is believed that low calcium levels can actually cause high blood pressure. Calcium is a natural diuretic, so when salt is consumed, even larger quantities, having enough calcium signals the kidneys to get rid of the excess sodium. Also, calcium prevents a certain hormone that raises blood pressure from being released and doing its damage.

3. Get plenty of potassium. Studies have shown that diets high in potassium and lower in sodium can prevent many diseases and keep blood pressure lower. On the other hand, when there is much more sodium than potassium, blood pressure goes up. Balance the two, and you can make great strides in controlling hypertension.

Here are some food suggestions for getting enough of these essential minerals:

Calcium -- Aside from dairy products, which can be high in fat and hard on the digestive system, broccoli, spinach, and salmon are good sources.

Magnesium -- Foods such as whole grains, nuts and black beans will help you get the beneficial 400-800 mg daily of magnesium.

Potassium -- bananas, potatoes, orange juice, and cantaloupe all provide potassium. Potassium is the most substantiated mineral in controlling blood pressure.

When even good food choices leave you feeling you are lacking in important minerals, supplements can pick up the slack. Whether through food choices or supplements, getting enough minerals into your diet is necessary to counteract the impact of sodium in the battle with high blood pressure.

You now know of three important minerals that help balance sodium in your body. Discover more powerful nutrients and minerals that can lower your blood pressure safely and naturally:

Frank Mangano is an active member of his community who works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote well being. Find out how you can maintain healthy blood pressure at:

Monday, November 17, 2008

Is The Silent Killer Sneaking Up On You?

I’m writing to you today to tell you about a fantastic new electronic manual written about how to lower high blood pressure without costly drug prescriptions or harmful drug side effects.

Some people are literally ticking time bombs in the sense that if they don’t treat their high blood pressure, they face serious negative health consequences in the future. Unfortunately, high blood pressure sneaks up on many people without them knowing…which is why it’s often called “The Silent Killer”.

According to the statistics, 1 out of every 4 US adults has high blood pressure. Having high blood pressure leads to an increased risk of stroke, heart attack, heart failure, and kidney failure. What this means is that, according to the statistics, some of you…reading this right now…face serious health risks as a direct result of having high blood pressure. That greatly saddens me…especially when high blood pressure is treatable. I just hope it’s not YOU. (I’m not telling this to scare the living daylights out of you…just to make you aware.)

Now a lot of marketers and authors try to get me to promote their products to my list. And a lot of pure junk products land on my desk, which I then immediately chuck into the trash. Every now and then, (it is very rare), I run across an electronic guide that is truly a gem that will significantly help you. And that is what I’m recommending today.

This electronic manual called “The Blood Pressure Miracle” is by Frank Mangano, the developer of a unique, all-natural method for dropping your blood pressure.

In my opinion, Frank has a knack for simplifying complex medical concepts and delivering a total, no-nonsense solution that will greatly benefit you. I’ve reviewed his electronic manual and I give it my strongest recommendation.

Listen up: I’d be just plain crazy to stake my sterling reputation on promoting garbage. That’s why I don’t’ do it. I’m not promoting this electronic manual to make a fast buck. I’m promoting this manual because it truly delivers a real-world solution that will help many people worldwide.

Frank told me that he is doing a market test with this electronic manual and he soon plans to raise the price. Well, I told him that I would bring this fantastic manual on lowering blood pressure to this list on one condition – that he must “freeze” the price as a favor to the subscribers and I. At first, he balked. After a little tough negotiating though, I got Frank to agree to keep the price down…for the next 72 hours. He did this as a favor to me. This means that you have to take advantage of this offer right now or risk paying who-knows-what later.

Did I mention Frank offers an unconditional, risk-free 60-day guarantee? He does. I’ve found this guarantee to be very generous.

So here’s what to do now – realize how important this is to eliminate high blood pressure. In fact, you might have high blood pressure right now and not even know it. That’s why I highly recommend you visit his website and invest in his electronic manual.

Click here now to lower your blood pressure:

Stay Healthy,
Arthur M.
Fitness and Health Tips 

P.S. Blood pressure is treatable. You can avoid becoming a casualty of high blood pressure. I strongly urge you to check out the electronic manual “The Blood Pressure Miracle” by Frank Mangano. Click the following link now to visit the website:

Sunday, November 16, 2008

Fast Track Profile Pages

Would you like to see exactly what I eat to stay lean and fit? ... how about a sneak peak at my workout routine?

We just set up a "profile" page where you can take a look at exactly what Chad and I do for exercise and nutrition, as well as what all 9 of our Fast Track success stories did to lose all that fat so darn fast (and keep it off)!

Go to and check out each profile.

This is just a temporary site we created to hold you over until the big January 1st launch of the program, and I think you'll find it both helpful and entertaining.

Be sure to check out the brief video Randy put together on how he lost 32 pounds of fat, even while on vacation!

Pam shows exactly how she lost 7% bodyfat (and a total of 17 inches!) and is now super lean, fit, and firm - even as a busy mom of three with frequent pizza parties and soccer practices.

The best part, you too will soon have a profile like this on the Fast Track website, so we can review what you're doing and eating each day to offer feedback for improvement, keep you motivated, and hold you accountable.

Not only that, we'll reward you with points for each action you take and all the progress you make. These points will be redeemed for f'ree products shipped right to your door!

You absolutely will not fail on this program and we cannot wait to help you become our next greatest success story!

...until then (January 1st, to be exact), check out this temporary website so you can review each of our videos, tips, photos from our recent trip to Mexico, typical workouts and meals, etc. Here it is again ...

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Saturday, November 15, 2008

Devious Cellulite Treatments Give Women More Cellulite Problems

It's no secret that there are scam cellulite treatments in the form of exercise gadgets, creams, lotions, cellulite wraps and pills just to name a couple, that are actually causing more cellulite problems on women's toughest trouble spots. The FDA and the FTC are constantly putting the squeeze on companies that market these rip-off products and programs to unsuspecting women.

But even with this type of policing - innocent women are still falling victim to body harming cellulite treatments. Here's a perfect example:

A typical woman gets so furious about the cellulite bumps and dimples on her lower body and finally decides to start an exercise program, something she really doesn't want to do. But since the girl that does her manicures told her that she heard exercise gets rid of cellulite in the legs, butt, hips, thighs and tummy...

She joins the local gym and gets put on an exercise program with all the typical weights and machines - which is the equivalent of feeling the need to break an egg... with a friggin' sledge hammer for heaven's sake...

It's important to note this type of situation can happen many ways - like a helpful husband who buys the wife a trashy piece of anti-cellulite exercise equipment, or the boyfriend encourages his girlfriend to join Curves circuit training for ladies... just too many to list here.

So she gets into the exercise routine ...busting her butt for a few weeks ...the initial muscle soreness diminishes and she's cruising along doing two or three hard leg, butt, thigh and ab workouts every week.

But every time she strips down to naked before getting in the bath or shower - she glances in the mirror and the dimply bumpy skin is still there with no cellulite reduction at all - maybe just a little stronger in the legs - BUT with a few new aches and pains in her back, knees and hips to go along with the first stages of humiliation and anger.

It's important to note here, this happens with all the rip-off cellulite scams and bogus treatments on the market.

But here is where the problem lies... exercise, wait let me be more specific, the 'proper exercises' will reduce and banish cellulite on the legs, butt, hips, thighs and tummy. However, general exercises that are prescribed to the masses - are not designed to specifically get rid of cellulite on a woman's lower body

Here's a great analogy that illustrates this perfectly:

Do you remember that scene in Rocky where he beats the daylights out of the side of beef hanging in the meat locker where Paulie works?

When he's done killing the side of beef with all he's got -  it still in one piece,  however it's badly bruised, pretty bloodied, and obviously battered with some broken ribs. Later that same hunk of beef which took a vicious pounding, gets sliced, trimmed and cut into a few dozen pieces with a small, but razor sharp butcher's knife without the weak butcher breaking one drop of sweat or getting out of breath

Here's the lesson - the butcher got the precise job done, properly, with the right tools and the targeted method

Which takes me back to the fact about nasty cellulite treatments that actually make the condition worse - the horrific opposite of what women want!.

So the woman we were talking about earlier is now a few more weeks into her cellulite reduction exercise program and she's convinced the cellulite is not reducing, on the contrary - as much as she doesn't want to admit, she's realizing the cellulite is getting even worse.

Truth be told, an exercise program that doesn't get rid of lower body cellulite - won't prevent it from getting worse and spreading either. Mean, but still true nonetheless.

Easy to understand, right?

Naturally, this frustrated woman quits the body bashing fitness center workouts and gives up hope. Now here's the deeper issue and bigger problem. She still actually thinks the exercise program she was on was intended to reduce her cellulite, when in reality it wasn't  at all.

Because of this damaging mis-perception, she's now convinced it's her bad genetics that have plagued her lower body and her sex appeal for the rest of her long life.

This type of scenario happens every single day - all over the world, many times over. I know, because I've been helping women like this for about twenty-one years.

You may be the type of woman who has experienced this type of misdirection and subsequent letdown. But I'll bet you haven't totally lost hope.

You may have cellulite... You may not have any cellulite, YET - or you may be trying to prevent lower body cellulite as you get older.

Whatever the case I hope this article has helped you understand the dangers of ineffective cellulite reduction treatments and how to avoid the pain, agony and despair that result from choosing the wrong method.=

'The Womens' Trainer' - Joey Atlas, Exercise Physiologist, is the genius behind the Top Cellulite Treatment Exercise Program for Women. - 

He is also the handsome author of Bestseller, 'Fatness to Fitness', one of the Top Fitness Diet Books for anyone interested in lifelong fat loss and fitness success. Visit both sites for more helpful tips and articles from Joey.

Be sure to read the complete The Cellulite Reduction Report at

Friday, November 14, 2008

3 Reasons to Avoid Elliptical Machines

The latest Men's Health magazine comes down on elliptical machines hard.

Now I know elliptical machines are often the only option for people with bad knees, but if your knees are healthy, think twice before using the elliptical machine for these three reasons.

First, on page 52 of the December, 2008 issue, Men's Health warns, "Never trust elliptical machines".

They quote a study that found elliptical machines over-estimated the number of calories burned in a workout by 31%!


So if your "elliptical cardio workout" burned 400 calories, the truth is you really burned closer to only 300 calories.

Second, later in the Dec. issue, Men's Health magazine interviewed Biggest Loser contestant Ed Brantley. Ed lost 73 pounds on the show, but had this to say about elliptical machines, "I hated the elliptical. It was too easy, I didn't feel like I was doing anything."

Exactly. I couldn't have said it better myself.

But that's EXACTLY why elliptical machines are so popular...

You see, the third reason elliptical machines are inferior for fat loss is because they fail my "human nature" test.

Put it this way...

Take 100 people and put them in a gym with 100 treadmills and 100 elliptical machines.

Tell them they have to exercise for 30 minutes at a hard pace, and they have the choice to use either the treadmill or the elliptical.

Guess where 90% of folks are going?

The elliptical!


Because it is human nature to take the EASY WAY out. And that is why elliptical machines are so busy at the gym and you rarely see anyone doing intervals on a treadmill or bodyweight circuits in the corner of the gym.

Often I see folks using the elliptical machine only to say they "worked out", but without getting any REAL work done.

So if you are stuck at a fat loss plateau, and you've been counting on the elliptical machine to help you out, then forget it.

To burn fat and get more out of your workouts, do interval training outside, on a bike or treadmill, or with kettlebell exercises or bodyweight circuits.

For more interval training and bodyweight workouts, visit:

These are all better options in your fight against the fat,

Craig Ballantyne, CSCS, MS