Thursday, May 31, 2012

What is the Best Fruit for Smoothies?

Fruit smoothie drinks are fun to make and fun to drink. Both kids and adults alike love to have them. There is just something about fruits and smoothies that make it a perfect, delicious combination that is guilt-less as well.

But is there one best fruit for smoothie-making?

Actually, there is no such thing. All fruits, regardless of sweetness, sourness, color, price or country of origin, can be made into a smoothie drink. It all boils down to the benefits garnered from the fruit.

Oranges are a popular fruit, both for juices and smoothies. It’s nutritious as it is delicious. Oranges are an excellent source of vitamin C (which is also said to heal wounds much faster; hence an “orange diet” after a major surgery). Aside from that, oranges also have beta carotene (a powerful antioxidant that protects cells from being damaged), folic acid (helps in brain development), magnesium (maintains a normal blood pressure), potassium (maintains your body’s electrolyte imbalance), vitamin B6, thiamine, and calcium.

Strawberries are another top favorite. Armed with vitamin C, it also has antioxidants, vitamin K (which is necessary for the proteins that help blood clotting), manganese, folic acid, riboflavin (or also known as vitamin B2, which is important for body growth and red blood cell production; also helps in releasing and converting energy from carbohydrates), potassium, B vitamins (such as vitamins B5 and B6), copper, magnesium and omega-3 fatty acids.

Bananas can be made into smoothies and taken as is, or can be combined with other fruits. It provides additional texture and thickness to the drink, and also gives a natural sweetness so that you really don’t need to add some more sugar to your mix, especially if you just used an almost-overripe banana. As for its benefits, it has carbohydrates, vitamin A, iron, phosphorus and potassium (keeps your electrolytes in balance and helps the body’s circulatory system deliver fresh oxygen to the brain). Also, bananas contain tryptophan, a substance that makes a person happier than normal.

Sometimes, the beauty and delish-ness of a smoothie lies in its sheer simplicity. There are a lot of fruits out there, but with these three simple and common fruits, you just know that you can never go wrong. To explore the variety of smoothie recipes that makes use of these fruits and more, grab a recipe book, like “Sensational Smoothies: Drink Your Way To Health Deliciously” and start mixing!

If you are on the look out for amazing diet smoothie recipes, do check out “Sensational Smoothies: Drink Your Way To Health Deliciously”. This amazing ebook contains over 180 smoothie recipes designed to keep you fit and happy. The recipes featured are kitchen tested and have been certified to taste as good as they are healthy.

Strength & Size (at the same time)

4 Powerful Pointers For Developing Strength & Size

Allow me to tell you about an IFBB champion by the name of Chuck Sipes who was considered bodybuilding's "Iron Knight" and appropriately nicknamed, "The Power Storm!"  

As the original PowerBuilder Chuck discovered the secret to combining the brute strength of powerlifting with the lean muscular physique of bodybuilding, going on to become one of the iron game's most legendary figures.

But before that, he was an underweight high school kid told he couldn't make the football team because he was just too darn skinny.

4 Powerful Pointers For Developing Strength & Size

Due to popular demand I just posted an original article highlighting

Four of Chuck's best pointers when it comes to developing strength & size at the same time.

4 Health & Strength Pointers From Chuck Sipes ===<< NEW


Arthur M.

P.S. A powerbuilder is a hybrid powerlifter/bodybuilder that is strong AND looks good.  Chuck exemplified this.

Wednesday, May 30, 2012

Bad Side Effect Of Antibiotics

When you're sick the last thing you want is to take something and feel worse.

Bad Side Effect Of Antibiotics

Always follow your doctor's orders when you're sick, but be sure to read today's article to find out why antibiotics can do a number on you.

The Antibiotic Side Effect That Makes Us Miserable

Prevent Cognitive Difficulties With Omega-3 Fatty Acids?

By Kevin DiDonato MS, CSCS, CES

As you get older, you may be faced with a number of different health ailments.

In fact, aging is responsible for a number of different problems that can include: lower hormone levels, joint pain, arthritis, eyesight problems, and memory problems.

All of which can be common and very annoying problems.

Aging may also be responsible for the development of cognitive issues, cognitive difficulties, and a higher risk for the development of Alzheimer’s disease.

However, there is evidence that omega-3 fatty acids may slow the rate of cognitive decline and other brain-related declines.

In fact, a study published in the Journal of Nutrition, Health, and Aging, could show a positive association with higher omega-3 fatty acids/fish intake as it relates to the development of cognitive issues.

Let me explain…

Omega-3 Fatty Acids and Cognitive Decline

Omega-3 fatty acids have been shown by research to improve many different parameters of health, including heart, eye, and brain health.

Plus, omega-3 fatty acids have been shown to possess anti-inflammatory and antithrombotic properties, which are key factors in future aging individuals.

A group of researchers aimed to see if there was an association between higher intakes of omega-3 fatty acids or fish as it relates to brain health and cognitive difficulties.

The author of this study evaluated participants over a 13-year period, tracking dietary intake as well as cognitive difficulties.

Cognitive difficulties, according to these researchers, could be an early indicator of cognitive decline in older adults.

They recruited 3,294 people who were members of the SU.VI.MAX  (Supplementation with Antioxidants, Vitamins, and Minerals) study.

Each individual received a thorough, standardized medical evaluation which included assessments for cognitive tests and cognitive difficulties.

They also took data on dietary intake through a repeated 24-hour dietary assessment.

Over the course of 13 years, they found that people with the highest intake of omega-3 fatty acids and EPA reported less cognitive difficulties, compared to the lowest intake and after adjustments for depression symptoms.

They showed a borderline significant association between higher fish consumption and lower self-reported cognitive difficulties.

Through their work, they concluded that cognitive difficulties (an early indicator of future cognitive decline) could be less frequent in people who have a higher intake of both omega-3 fatty acids and fish.

This study shows promise, but still needs more research to verify the included findings.  However, this could provide a new treatment option for cognitive decline and cognitive difficulties in older adults, who may be at risk for brain and cognitive issues.

Omega-3 Fatty Acids and Your Health

According to clinical studies, omega-3 fatty acids could possess many different properties that may improve many parameters of health.

They have been shown to improve heart health, brain health, eye health, and may even contribute benefits to diabetes, metabolic syndrome, and insulin resistance.

However, as you age, there may be concerns as they relate to brain health and cognitive performance.

Now, according to the results of this study, higher omega-3 fatty acid/fish consumption could be associated with less cognitive difficulties, which may slow cognitive decline in elderly populations.

Including fatty fish, krill supplementation, and some nuts and seeds into your daily routine, may provide you with adequate omega-3 fatty acid levels, which could improve many different aspects of your health.

NEXT: Is Krill Oil 47X More Powerful Than Regular Fish Oil?

Emannuelle Kesse-Guyot, S.  Peneau, M.  Ferry, C.  Jeandel, S. Hercberg, P.  Galan and The SU.VI.MAX 2 research Group.  Thirteen-year prospective study between fish consumption, long-chain n-3 fatty acid intakes and cognitive function.  The Journal Of Nutrition, Health, & Aging.  2010.  doi: 10.1007/s12603-010-0318-0.

4 Pointers for Strength & Lean Muscle

My buddy Mike just wrote an article about a former IFBB champion by the name of Chuck Sipes who was considered bodybuilding's "Iron Knight" and appropriately nicknamed, "The Power Storm"  

Chuck discovered the secret to combining the brute strength of powerlifting with the lean muscular physique of bodybuilding, going on to become one of the iron game's most legendary figures.

Check out the article below for....

4 Old School Pointers for Strength & Mass

Tuesday, May 29, 2012

Advanced Strength Exercises for a Stronger More Powerful Judoka

By Matt D'aquino

There are a few exercises that I recommend that all elite Judoka should be lifting on a regular basis. These lifts include squats, dead lifts, sumo dead lift high pull and power cleans. These exercises are full body exercises and will give you the strength needed to compete at a high level in Judo.


-Place a barbell on your upper back/trapezius muscle
-Keep your eyes looking forward and chest up throughout the entire movement, position your feet shoulder width apart
-Maintain a slight curve in your lower back
-Keeping the weight on your heels, inhale as you begin the squat by moving your hips backwards as if sitting on a chair
-Lower yourself until your knees are at a 90 degree angle
-Exhale as you return to the starting position and repeat

Squatting Tips:

-Do not lock out your knees at the top of the movement, keep a slight bend at all times.
-Contract your abdominals throughout the movement
-Keep your head facing forwards
-Don't let your knees travel in front of your toes
-If you have never performed squats I suggest you ask a qualified fitness professional to assist with your technique

Dead Lifts:

-Squat down, keep your head up and back straight. Grasp the bar with an overhand grip (slightly wider than shoulder width).
-Drive with your legs and lift the bar from the floor.
-Exhale when lifting the weight and inhale when lowering the barbell
-Once the bar is clear of your knees, drive your hips forward and squeeze your shoulder blades together to finish the lift.
-Lower the bar and repeat.

Dead Lifting Tips:

-Dead lifts are an advanced exercise and can be harmful, especially to your back, if performed incorrectly.
-If you have previously never performed Deadlifts ask a qualified fitness trainer to assist you in your technique.
-Keep your neck straight throughout the movement
-It is important to keep your back flat and straight throughout the entire lift.
-Do not lift more weight than you can handle. Do not sacrifice technique in order to lift a heavier load.
-Contract your abdominals throughout the entire dead lifting movement

Sumo Dead Lift High Pull:

-With a wide stance, grasp the barbell in between your legs with palms facing towards you
-Make sure your back stays straight throughout the entire movement
-Using your legs, lift the bar off the floor and using your arms begin an explosive lift upwards
-Keep your back straight and weight on your heels
-As the bar passes your hips thrust forward to assist the bars movement upwards
-Finish by completing an upright row movement with the bar at shoulder height
-With a controlled movement return the bar back to the starting position.

Sumo Dead Lift High Pull Tips:

-Make sure you do not compensate by leaning backwards while lifting
-Do not sacrifice technique by attempting to lift a heavier weight
-Power cleans:
-Bend your knees and bend at the waist so your shoulders are just over the bar
-Maintain a slight curve in your lower back
-Straighten your arms so they are not bent
-Using your legs begin driving through the floor, lifting the bar off the ground and exhale
-When the bar passes your knees continue the next part of the movement by thrusting your hips forward and simultaneously contract your trapezius muscles
-As the bar continues to travel upwards start the 'catch' by bending your knees to get under the bar.
-While keeping a grip on the bar rotate underneath and finish with the bar resting on your upper chest with elbows high
-Slowly lower the bar and repeat

Power Clean Tips:

-If you have never performed power cleans I highly suggest you ask a qualified fitness professional to assist you in learning the technique
-Depending on your gyms rules you may be allowed to drop the bar from chest height opposed to lowering the barbell down, ask the manager on duty before dropping the weights on the floor

If you can implement any of these exercises into your Judo strength training programs you will become fitter and more powerful on the Judo mat. If you have never completed these exercises before I suggest you see a fitness professional to make sure you are lifting correctly.

Author: Matt D'Aquino

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games.
To learn more about Matt and his fitness and conditioning training visit

Monday, May 28, 2012

Bring on the bodyweight conditioning

Burn 16.2 calories per minute with bodyweight exercises

By Craig Ballantyne, CTT
Certified Turbulence Trainer

In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women. (That's equivalent to running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training. Why just last Monday morning I was doing push-ups and practicing my "Monkey Bar-ing" for the June 9th Tough Mudder race that I've entered.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, as I was in a New Jersey hotel earlier this month.

The hotel gym was easily in the 5 worst I've ever visited, and so I slipped into an instant classic bodyweight workout in my hotel room.

That's where I created one of the two new "5 rounds of 5" bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for all TT Members. (Just log-in and visit the download area to grab your copy.)

The 5 rounds of 5 left me dripping with sweat despite the air conditioning being cranked in the hotel room.

It's liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That's why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you're ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented "Gauntlet" exercise system and is also guaranteed to burn a lot of calories in a short time - so that you get lean and ripped.

And finally, there's even a new "Bodyweight Cardio 500" challenge workout featuring a 500-rep test of your fitness.

Enjoy the new program.

NOTE: If you're not a TT Member, here's what you need to do.

Just go to this page and you'll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS you'll get 30-days free access to the member's area where you can download Bodyweight Cardio 5 and ask me your training and nutrition questions on the forum. Get it here:


Bring on the bodyweight conditioning.

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It's no pipe dream, and it's not another resolution that will bomb again this year...

Because no matter your age or weight, I literally guarantee with this 4-minutes-daily approach you WILL look and feel great again ... and you will lower your blood sugar and cholesterol and boost your energy in the process!

Previous research has shown this is the fastest, most effective way to burn those excess pounds, and now a new scientific study proves it supercharges your health, too...

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Oh, by the way ... you will love the fact you can skip the expensive equipment, gym memberships and all the waste-of-time-and-money gizmos out there with this! 

This is the exact approach I personally have used to stay fit while raising 8 children and running a fast growing business.

Unless you're totally satisfied with your current weight and fitness, or if you love to spend hours each day on the hamster wheel (treadmill), I urge you to learn more about this proven approach.

Wishing you health and happiness,

Jesse Cannone, CFT, CPRS

Sunday, May 27, 2012

Rotational Core Strengthening Exercises for Judo

By Matt D'aquino

Your core muscles involve not only your abdominal muscles, but also your lower back, pelvic floor and hip muscles. Your core strength needs to be included in your weekly strength and conditioning program because your core muscles are used in nearly every single aspect of Judo. Training your core is usually associated with sit ups, crunches and the plank but in order to more specific for Judo you must include only exercises that 'rotate' the trunk of the body. Whenever you attempt to throw your opponent you are never performing a movement like a crunch, you are rotating your opponent around. Therefore your core training should involve exercises that I like to call 'rotational core."

Rotational core exercises are important for Judo but so is upper body strength. Therefore you if can include rotational core and the upper body you are in for a winner when it comes to training your core for Judo.

Exercises that include your upper body and rotational core include:


Starting with the medicine ball at your right hip bring the ball up past your head in a 'wood-chopper' motion.

Wood-chopper Tips:

- Keep your arms slightly bent through the entire movement

- This is a great exercise to warm up your arms and shoulders

- I recommend using a ball 4-6kg.

Hanging leg raises:

- Hang from a chin up bar

- You can either have your hands facing away or towards you

- Contract your abdominals and raise your straight legs up as high as you can

- Lower and repeat

- Inhale when lowering and exhale when lifting your knees

Hanging Leg raise tips:

- If you contract you abdominals before you raise your knees it will assist you in not swinging

- If you cannot hang off the bar your fitness facility may have a harness that allows you to rest on your elbows

- You may also use a roman chair to perform this exercise

- If you have had shoulder injuries I suggest you replace this exercise

Cable Twists:

- Clasp a handle with outstretched arms

- Keep a slight bend in your elbows

- Using your core muscles rotate from the right to the left

- Once you reach your limit in terms of rotation, slowly return to the starting position

- Repeat

Cable twist tips:

- Really try to use your core muscles opposed to your arms

- Don't use too much weight as this may force you to use your arms opposed to core

- You may also use a Theraband to perform this exercise

Barbell rotations:

- Place a barbell in a corner with a heavy dumbbell on top of it

- Hold the barbell at the end

- With arms slightly bent rotate your body to the left

- Be sure to turn your feet and hips as well

- Contract your abdominals and turn to the opposite side

- Repeat for desired number of reps

Barbell rotation tips:

- Concentrate on using your abdominals, not your arms, when performing this exercise.

- This exercise is rather hard and due to the fact that a barbell is already 20 kilograms you should not have to add much more weight

Push up twists:

- Assume a pushup position

- Bring your shoulder blades together

- Contact your abdominals as you slowly begin to raise one hand above your head

- Maintain balance

- Look at where your hand is travelling as you slowly reach the top of the movement

- Return the hand to the starting position and repeat on the opposite side

Push up twist tips:

- Go slow - this exercise is a slow and control exercise.

- For added difficulty you may place your supporting hand on an unstable surface such as a Dura disc or pillow

Remember in order to train your core for Judo you must be using 'rotational core' movements besides a crunch or traditional leg raise.

Author: Matt D'Aquino

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games. To learn more about Matt and his fitness and conditioning training visit

Saturday, May 26, 2012

Are Diet Smoothies Even Possible?

According to Wikipedia, a diet is defined as “the sum of the food consumed by and organism or a group.” And dieting means “the deliberate selection of food to control body weight or nutrient intake.” Taking that into consideration, how would you like to have a healthy, low-calorie-and-low fat smoothie that you can enjoy without the guilt?

Many people consider smoothies a luxury, like a guilt-free binge that destroys one’s dieting intentions. The smooth, creaminess of the treat and the sweet deliciousness is enough to drive you to contentment – for about exactly 5 minutes … after which, you would be thinking of how to lose the few pounds that you think you gained by enjoying one smoothie.

Sometimes though, we really can’t blame smoothies and other sweet treats for our supposed weight gain. The real question is: Do you eat breakfast? In our busy world, we sometimes forget that the most important meal of the day is actually the one we wake up to everyday. This is the time when a person’s metabolism “wakes up” and prepares itself for its job: calorie burning. The perfect breakfast can actually be in the form of a smoothie – the ingredients are healthy but delish, it’s usually easy to prepare and easy to drink so it won’t make you late.

And in reality, since most smoothies are founded upon fruits or vegetables combined with dairy ingredients (such as milk or yoghurt), these can actually help you in your daily dieting needs by complementing your food intake. You can even take smoothies during your break time instead of cakes or chips that you may normally eat during those 15-minute rest periods.

Here are some recipes that you can use in making a diet or a power smoothie for breakfast:

  • Blend and puree the following ingredients: 1 frozen banana (frozen fruits usually bring out an additional, natural sweetness than those of fresh fruits), 8 oz. of plain or vanilla yogurt, 6 ice cubes, a tablespoon of protein (or whey) powder, 1 and one-third of water, and a handful of fresh strawberries (blueberries or raspberries may be used as a substitute as well).
  • A 3-inch cube of tofu can also be added to the following: a cup of plain yoghurt (or a cup of light fat-free yoghurt), 1 cup of skimmed milk, 1 frozen banana, three-fourths cup of blueberries and 1 cup of strawberries. Blend and puree until consistency is smooth. Serve immediately.

Sometimes, just adding a tablespoon of protein powder makes it not just a calorie-burning drink, but also a power smoothie that may take you all the way up until lunch time, where you can get to replenish lost energy. It’s all about making the right choices when it comes to your ingredients. This is where following recipes, like the ones in recipe books like “Sensational Smoothies: Drink Your Way To Health Deliciously”, can really help you achieve your dieting goals.

The most important thing is that you can take smoothies anytime – but most especially to stave off hunger pangs. So you see, not all good things are bad. Some are actually beneficial to us, making us healthy and wiser in the choices that we make.

If you are on the look out for amazing diet smoothie recipes, do check out “Sensational Smoothies: Drink Your Way To Health Deliciously”. This amazing ebook contains over 180 smoothie recipes designed to keep you fit and happy. The recipes featured are kitchen tested and have been certified to taste as good as they are healthy.

8 Pain Relievers Your Doctor Never Told You About (Video)

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Friday, May 25, 2012

What is a Hardcore Finisher?

What is a Hardcore Finisher?
Travis Stoetzel, CSCS

If you're not yet using Finishers as apart of your training routines, you're missing the boat BIG TIME as here's why...

Not only are you missing out on all of the shear physical benefits that hardcore finishers will supply, but you're also missing out on the tough mental advantages of adding in some killer finishers your training routines as well.

Mentally, finishers are rewarding in a few different ways.

#1 - A well planned and thought out workout finisher will test your mind and take you to the limit. This is good because you need to test the limits of your mind every now and then.

These days there's way too many people walking around that are "soft' mentally. We've grown weak and the only way to get ourselves out of this rut is to train ourselves to push past of mental limits.

When things get tough in a training session, what do you do? Do you let up or do you push through your comfort zone and get everything out of your workout as you can?

Pushing yourself past your pain barriers at the end of your workouts will help you build up some serious mental strength and overall toughness that will cross over into other areas of your life.

You'll build up more confidence, vigor, and swagger as nothing feels better then when you really know you had to dig deep and really get after it to finish a workout. When times get tough and stressful in life, you'll be a little bit more prepared to take these situations on more easily.

This is a major reason why you should be doing finishers to end out ALL of your sessions, but not the only one...

#2 - Hardcore finishers will help add a little bit of fun via a challenge at the end of your training session that will help give you something to look forward to as you train.

Everyone likes a little bit of a challenge. Timing your workout finishers or setting records via reps completed are a few different ways you can add in a bit of a challenge to your workout finishers.

This will help add a bit of fun to your workouts as well.

Each time you do a finisher you should be recording how you do in regards to time, reps completed, rounds done, or weight used. Make sure to record how you do in some way, shape, or form so in the future, you can re-test yourself.

It's always a lot more fun and challenging when you put yourself to the test.

Do it by adding in hardcore finishers.

Travis Stoetzel, CSCS

Get 31 Hardcore Finishers you can plug with any program by clicking here

Fruit and Green Smoothie Health Benefits

Before whipping up a batch of mouth-watering smoothies, you should go back to basics. Smoothie maker – young and old alike – should know not just what a smoothie’s ingredients are, but what it can also do for you.

Whether it be made of fruits or veggie greens, smoothies are definitely good for your soul and your body. Here are 12 of the best reasons why they are:

  1. Smoothies are very easy to prepare. All you need is a blender, a knife (to cut up or chop your fruits or vegetables), your ingredients, which are usually just the fruit/vegetable, some milk, juice or water, yogurt and/or ice cubes and other condiments to sweeten it up a bit, and you’re all set. Within just 5 to 10 minutes of chopping, blending and pouring, you’re ready to enjoy a refreshing and revitalizing glass of smoothie.

  2. Smoothies give you a natural source of nutrition. Getting nutrients and vitamins from food is still the best way to stay fit and healthy. Having a smoothie a day ensures you of a daily dose of life-giving substances.

  3. Ingredients are easy to source. Fruits and vegetables are very accessible and very easy to find (unless you live in a small island devoid of trees or vegetation). You can even grow your own ingredients, or you can simply go to the grocery and check out the fruits and greens section.

  4. Smoothies are inexpensive to prepare. This is specially true when you compare it to food and beverage choices that are half as healthy. The ingredients you use don’t cost much. Aside from that, you also save money on doctor visits and drugs as a result of a healthy diet and a stronger immune system.

  5. Smoothies help keep the body hydrated. Most fruits and some vegetables have the natural moisture to keep you hydrated, especially at the start of your day. Having a smoothie assures you of a lesser chance of acquiring electrolyte imbalance for the rest of your day.

  6. Get your daily dose of antioxidants. These healthy, God’s-gift-to-mankind foods not only provide vitamins and nutrients that are important for the well-being of your body; most of these also have antioxidants that help to detoxify and eliminate unnecessary waste products from your system. (This will especially work if you combine your smoothie-drinking with the proper diet and exercise plus a healthy lifestyle.)

  7. Smoothies provide a good source of fiber. Fruits and vegetables are rich sources of fiber that helps your digestive system eliminate waste and toxic substances easily.

  8. Smoothies help your brain function at its best. Some fruits and vegetables contain folic acid and/or fructose – both of which help enable the brain to function at its optimum level.

  9. No cooking skills required. If you don’t know how to cook, then smoothies are perfect for you as there is no need to cook your ingredients. You just dump it all in the blender and just puree away!

  10. Get your daily recommended allowance of fruits and vegetables. You get your 5 servings of fruits a day – just like what the doctor ordered. This means you get a ton of vitamins and minerals all at one go. Sometimes you even get more than 5, what with the numerous but satisfying and definitely delicious combinations you can make.

  11. Smoothies give your body a good source of energy. Fruits are endowed with natural sugars which convert to energy as soon as an intake of it is figured out by your body. Smoothies just make it easier for your body to recognize its worth.

  12. Smoothies are convenient, too. If you’re running late and you don’t have time to drink it at home, all you need is a mug with a cover and you can take it with you even while chasing after the bus that takes you to work.

With all these benefits, it’s no wonder a lot of people are getting into the habit of drinking a glass (or more) a day. For variety, you might want to get a healthy smoothie recipe book, like “Sensational Smoothies: Drink You Way To Health Deliciously”.

Smoothies are best taken at breakfast – actually, it is a complete meal in itself already. With an ample supply of fruits and vegetables, prepare your ingredients before going to bed (so that it would be less of a hassle in the morning, when you’re preparing to go to work or school). Drink up in the morning and prepare for an energy-filled day.

If you are on the look out for amazing diet smoothie recipes, do check out “Sensational Smoothies: Drink Your Way To Health Deliciously”. This amazing ebook contains over 180 smoothie recipes designed to keep you fit and happy. The recipes featured are kitchen tested and have been certified to taste as good as they are healthy.

The Trouble Spot Solution – SALE ENDS TONIGHT

The Trouble Spot Solution has sold like hotcakes for Holly, and for very good reason…


So, if you’re looking for something you can do at home (or your local gym) that will finally give you the body you always wanted, this is it!

Get The Trouble Spot Solution NOW ==>

You’re going to get a 12-week professionally designed Body Shaping Workout Plan where Holly personally coaches you through the first ever system specifically designed to fix your trouble spots.

The Trouble Spot Solutions DVD set comes with:

1.    Phase One:  Your Target Area Will Be The Butt
2.    Phase Two:  Your Target Area Will Be The Thighs
3.    Phase Three:  Your Target Area Will Be The Abs
4.    Bonus Video One:  How to Do the Kettlebell Swing:  Workshop Video
5.    Bonus Video Two:  Fat Burning Finishers and Intervals Video
6.    Bonus Video Three:  Fat Burning Meal Plans Video

Grab the TODAY & SAVE $70.  This offer expires at midnight tonight!

To Your Success,

Arthur M.

P.S. – This sale ends at midnight!  Grab your copy today, and forward this to anyone who wants to achieve Trim Thighs, a Firm Butt and a Flat Tummy.

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Thursday, May 24, 2012

Improve conditioning in 6:44 (proof)

Travis Stoetzel and Mike Whitfield were floored by one testing client.  He did the Hardcore 250 Finisher in 6:44.

What is a "Hardcore Finisher?"  They explain that here:

==> How to improve your conditioning in minutes

Travis and Mike got tired of hearing you can't put on lean muscle mass without gaining fat. 

You can put on lean mass, improve your conditioning and even lose fat at the same time.

They guarantee it.  They show you how here:

==> The truth behind building muscle without gaining fat <==

To Your Success,

The Oils In Your Cabinets May Be Killing You! Check Out This Omega 3 Fatty Acid Video

By: Jayson Hunter RD, CSCS

Many of us know about about the benefits of Omega 3 fatty acids and EPA and DHA.  Thousands of scientific studies have shown us the multiple ways Omega 3 fatty acids benefit us not only in our cardiovascular health, but improving our metabolism, boosting our immune system, and reducing the risk of certain diseases.

What research also shows us is that we don’t get nearly enough Omega 3 fatty acids in our diets.   Food manufacturers tend to remove this from food because Omega 3 fats are susceptible to spoiling, and they want to keep their foods fresh for as long as possible.

We also don’t consume enough foods that contain high amounts Omega 3 fats, such as cold water fish or wild game.   Other sources of Omega 3 fats are flaxseed and flaxseed oil, chia seed, walnuts, and almonds.

What we do consume plenty of, and many researchers say too much of, is Omega 6 fatty acids which is another essential fatty acid.  Many estimates say we consume more than 30 times more Omega 6 fats than Omega 3 fats.  The reason being is that they are in so many common vegetable oils we use in our everyday consumption of food.  Some common oils are corn, safflower, and sunflower oils.  These oils are packed full of Omega 6 fats.

Consuming large quantities of Omega 6 fats, scientists believe, may trigger inflammation, sensitivity to pain, and thickening of the blood.

Prolonged inflammation, otherwise known as chronic inflammation, can lead to a dramatic shift in the type of cells that are present at the site of the inflammation.  This also causes a destruction of the tissue, as well as the body trying to heal the tissue at the same time.

There are a lot of different proteins that are involved in the inflammation process and any one of them is susceptible to genetic mutation, which can impair the normal function of that protein.

This may lead to one of many chronic inflammatory diseases such as Crohn’s disease, asthma, inflammatory bowel disease, ulcerative colitis, and many others.

It is the many changes in our diet over the last 30 years that have resulted in a dramatic increase in the ratio between Omega 6 and Omega 3 fatty acids.  Scientists believe that it is this increase that has led to an overall increase in whole body inflammation, which causes a higher incidence in diseases such as cardiovascular disease, asthma, allergies, diabetes, and may even impact inflammatory gene expression.

To test this theory and suspicions, researchers fed 27 healthy humans a controlled diet mimicking the omega 6 and omega 3 ratios of early humans for 5 weeks.  What they found was that many of the key signaling genes that caused inflammation were significantly reduced when compared to their number in humans that were fed our normal 21st century diet. 

These results suggest that by reducing the amount of omega 6 fats and increasing the amount of omega 3 fats in our diet, we may be able to reduce our incidence of inflammatory diseases. 

Read some of the related resources below about Krill Oil and the health benefits it provides over fish oil.


Warning: Do NOT Take Any Fish Oil Until You Read This News >>


Omega-3 Rich Krill Oil Is Safe And Effective At Increasing DHA And EPA Levels >>


Stop: The Fish Oil You Are Taking Might Be Polluted >>


Weaver KL, Ivester P, Seeds M, et al. Effect of Dietary Fatty Acids on Inflammatory Gene Expression in Healthy Humans. J Biol Chem. 2009;284(23):15400-7.

Wednesday, May 23, 2012

Judo - 4 Ways to Incorporate Core Strength Into Your Strength Programs

By Matt D'aquino

Your core strength is a very important aspect of your physique if you want to throw people with any throw involving rotating your shoulders. Whenever you are doing Judo you are always using your core to stabilize and transfer power from your lower body into your upper body. Here are a few ways you can incorporate your core into your strength and conditioning programs.

Think about it:

I watch so many athletes and trainers train a particular body part and they are only concentrating on the muscle they are working. For example you may be performing a bench press and although it is a chest exercise you are still working your core muscles to stabilize yourself. I am constantly telling my clients to contract their core before lifting any weights. This will not only give you a better workout but it will also give you a stronger core when lifting.

Compound movements

You must not neglect the use of squats, dead lifts and overhead pressing movement in your strength programs. All of these movements utilize a lot of core strength and stabilizing muscles which are a must when training for judo. These exercises if done properly can seriously increase your strength and power. Just make sure you are lifting with the correct technique.

Rotational stuff

Whenever someone hurts their back it is always when they are twisting or turning to get something. Judo is also a rotational strength sport therefore it is crucial that you include rotational core exercises into your strength program besides the usual plank and crunches. Include Russian twists, barbell twists, wrestler twists and other twisting exercises in your strength training regime.

Unilateral training

Unilateral training sounds impressive but it is simply training one side at a time opposed to both at the same time. For example instead of doing dumbbell bench press with a dumbbell in both hands perform the movement with a dumbbell in only one hand. This will force your core to activate and stabilize harder because you are now unbalanced. You can do this with exercises such as dumbbell incline and decline bench press, dumbbell shoulder press and overhead presses.

I also highly recommend performing pelvic floor exercises as a way to increase your core strength. In order to get familiar with using your pelvic floor muscles I suggest you see a sports physiotherapist to assist you in getting the right contraction as it is fairly strange at the beginning.

Author: Matt D'Aquino

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games.
To learn more about Matt and his fitness and conditioning training visit

Build muscle AND lose fat? [how to]

My friends, Mike Whitfield who lost 105 lbs, and Travis Stoetzel, who has helped  thousands of athletes and fighters put on hard-rock muscle, have put together a finisher called, "The Clean and Press Burpee Lullaby".

That's just one of the 31 ways they help their clients put on muscle AND burn fat at the same time.

You can use these with any workout program (including your favorite) to keep your six pack and put on muscle simultaneously.

Finishers are what helped Mike polish off over 100 lbs of ugly belly fat.  Travis has used them to sky-rocket his clients' conditioning and keep the fat at bay while putting on lean muscle mass.

So what happens when you get these two coaches together?

==> Do not click here if you're a beginner <==

You can plug these in with your favorite workouts to help build lean mass and burn belly fat at the same time

=> Use these with your favorite workouts

Researchers vindicate omega-3 fatty acids in the prevention of inflammatory chronic diseases

Researchers vindicate omega-3 fatty acids in the prevention of inflammatory chronic diseases

Silat Videos: Your Own Guide for Mastering Silat

The recognition and popularity of Silat art form all over the world, has resulted in a tremendous increase in the number of individuals interested in learning Silat. Today, with increase in crime and felony, people want to learn self defense for safeguarding themselves. And learning Silat is one great step towards becoming self reliant and defensive.

Silat is an ancient form of martial arts, which has made people proficient in self defense. Its roots are entrenched deeply in Malaysia and Singapore. Its popularity reached Southern Thailand and people started practicing it wholeheartedly, in this part of Asia as well.

Silat is an assortment of various moves and styles. Though a major part of Silat involves joint manipulation, heaves, strikes, blade weapons and animal actions, but in different countries many other moves are practiced extensively. The popularity and demand of Silat all over the world can not be neglected. There are many individuals who really want to get Silat training, but because of some reason or the another are not able to take classes and learn Silat. If you are one of them, then you have one option now.

You can learn Silat online through Silat videos. You can purchase special Silat videos, which offer training to interested souls like you. Silat training videos are created by Silat gurus and experts, who wish to extend a helping hand to people who want to learn this art form but cannot attend offline classes.

Silat videos offer a complete package, through which people can start learning and practicing it of their own. Such videos are of great help, and since you are not able to go out and take lessons nothing can be more appropriate. So, don’t fritter away your time and get your Silat videos right now.

Silat For Beginners : #1 Silat Online Videos Coaching in The World < < < Click Here!

Trouble Spot Solutions System

In case you missed it, yesterday I was able to work out a deal with my friend Holly Rigsby to get her new Trouble Spot Solutions System in your hands for a $70 discount off the regular price.

Save $70 On Trouble Spot Solution ==>

The Trouble Spot Solutions System is actually a 12-week professionally designed Body Shaping Workout Plan where Holly personally coaches you through the first ever system specifically designed to fix your trouble spots.

The magic of this system is in the exercise selection and the sequencing, specifically designed to target a woman’s trouble areas.  If you know me, you know I’m all about proper program design!

Each of the 3 Phases of The Trouble Spot Solution work in synergy to both maximize the fat burning effectiveness and trouble spot targeting to fix your problem areas for good.

In each Phase you’ll receive 2 separate 15 minute, total body strength based workouts that you will alternate between for four weeks.  Each workout includes a Warm Up and ends with a 4 Minute Fat Torching Finisher for enhanced fat loss.

Save $70 On Trouble Spot Solution ==>

Holly personally guides, coaches and motivates you through each of these body-shaping workouts with a follow along video to make sure that you get the most out of each and every training session.

I can’t say enough great things about Holly.  She’s truly one of the sweetest ladies I know, not to mention the one of most fit.  She’s a hardcore fitness athlete and super- working mom all wrapped up in one.  You’re going to love working out with her!

Save $70 On Trouble Spot Solution ==>

To Your Success,

Arthur M.

P.S. – This offer ends on May 25 at Midnight EST, so don’t miss out!

Save $70 On Trouble Spot Solution ==>

Tuesday, May 22, 2012

1 in 3 people suffer from this diet disease (do you?)

One out of every three people suffer from THIS specific diet problem that is keeping them fat, bloated, and sick. And worse, recent research shows that over 90% of people
on so-called 'special diets' do NOT get better because this ONE hidden ingredient - that is causing all the problems - is found in so many foods that we eat today.

So if you have problems with your skin, your energy levels, your belly fat, your thyroid, or your metabolism, you need to:

==> Discover the REAL solution to this diet problem here

World-renowned nutrition expert, Dr. Peter Osborne, gives you the ONLY proven solution to this common diet problem. You'll also discover what foods contain HIDDEN sources
of this deadly ingredient, and how the food industry is profiting at YOUR expense by lying to you about their so-called 'special foods'. (That are also costing you big bucks.)

Get the full scoop here:

==> Eliminate the toxic effects of this diet problem today

Improve your health now,

Do Judo Players Need To Bench Press?

By Matt D'aquino

Back in the 80s the question, "how much can you bench?" flooded gyms all over the world. These days you tend to not hear it as much as fitness trainers and gym goers have found that it is a poor test of strength. Although this may be the case the bench press is a poor measure of strength it is still a good exercise for Judokas.

The bench press targets the chest, front deltoids, triceps and activates a lot of the core muscles (especially when lifting heavy).

When we compete and train we are constantly looking for a reaction from our opponent. It is this reaction we use to attack with to either upset or throw them. We get a reaction in a number of ways. We can attack with a combination, break grips, use mat control and footwork in order to create reactions.

We can also push and pull our opponents. We must feel how they react and adjust accordingly. In my personal experience the more I push the bigger a reaction I get to work with. If I have a weak push then my opponent won't give me a strong enough push back to work with.

I know that when I push my opponent I am not using the muscles that I use when I bench but I am also using my wrists as well as mat positioning and footwork.

What sort of bench should I do?

A Wide grip requires the trainer to have a wider than shoulder width grip. This targets a lot more of the chest muscles opposed to the front deltoids and triceps. although, due to the wide grip you may be susceptible to shoulder injuries.

A Close grip requires the trainer to have a very close grip on the bar, closer than a shoulder width grip. The Close grip bench press targets the front deltoids and triceps and decreases the amount of chest being utilized. This is a good form of bench press for Judo but due to such a close grip the elbow joints are placed under a lot of pressure which could result in an overuse injury such as tendinitis.

A Shoulder width grip, in my opinion, is the best form of bench press for Judokas. This is because a shoulder width grip is not only the same width as your opponent but also divides the amount of work throughout all three muscle groups. Therefore the Chest, triceps and shoulders are working at the same intensity, meaning you will avoid a muscular imbalance.

In conclusion I believe the best variation to perform is the shoulder width grip bench press. Judokas should not neglect this fundamental lift and should include it in most strength programs. This is due to the fact that it not only develops a lot of upper body strength and power but also assists in getting a stronger reaction from your opponent. The stronger the reaction you can get from your opponent the more chance you have of throwing them for Ippon.

Author: Matt D'Aquino

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games.
To learn more about Matt and his fitness and conditioning training visit

#1 Secret to Chiseled Muscle

"You can't build muscle and burn fat at the same time"

My friends Travis Stoetzel and Mike Whitfield disagree.

As a matter of fact, you can discover how to put on slabs of hard-rock and chiseled muscle without gaining any fat.

==> How to put on muscle AND lose fat

Now, to be honest, these are really tough methods, but they don't last long.  The best part?  They encourage you to STICK with YOUR favorite workout program.

==> Just Make this Tweak to your Muscle Building Program <==

To Your Success,

How Omega-3 Fatty Acids Work In Your Body

By Kevin DiDonato MS, CSCS, CES

Omega-3 fatty acids have been shown to promote many positive health benefits.

In fact, they could exert potential benefits on heart, eye, and brain health.  They have also been shown to possess anti-inflammatory effects as well.

However, the exact mechanism for why omega-3 fatty acids promote such great health benefits is still unknown.

Now, according to a new study published in PNAS, could provide new insight into how omega-3 fatty acids work in your body.
Let me explain…

Mechanisms of Omega-3 Fatty Acids

The omega-3 fatty acids DHA and EPA, according to this study, possess both anti-inflammatory and cardio-protective effects in your body.

However, as they point out, the exact mechanism for how they exert their benefits is not very well understood.

They do believe that omega-3 fatty acids act on many different levels, therefore making it a very complex nutrient in your body.

The authors of this study aimed to see how omega-3 fatty acids prevent the inflammatory cascade in your body.

Inflammation is a natural process that can protect your body from injury or damage.  However, when the inflammatory process continues, this could cause an increased risk for injury and damage to cells.

Plus, chronic inflammation has been shown to be the start to many different diseases from heart disease to cancer, and most diseases in between.

The researchers tested three fatty acids on mice macrophages to see what effects they displayed.

Macrophages are a type of white blood cell, that when activated, may release pro-inflammatory cytokines which may stimulate the inflammatory cascade.

They subjected the cells to concentrations of omega-3 fatty acids EPA and DHA, and to arachidonic acid (AA).

Arachidonic acid is an omega-6 fatty acid commonly found in your diet that may increase the production of pro-inflammatory cytokines from your cells.

When the macrophages were exposed to the fatty acids, they found that toll-like 4 receptors and purinergic receptor activation increased, which stimulated the release of 22-carbon chain fatty acids.

They also showed that by releasing these 22-carbon chain fatty acids, they saw an inhibition of the COX pathways.

The COX pathways have been shown by research to increase the production of pro-inflammatory molecules.

Simply stated, when stimulated, the cell released fatty acids from its membrane that interact with certain pathways in your body.  These pathways may create a response where molecules that cause inflammation may be released, therefore increasing chronic inflammation in your body.

However, they showed that when the cells were exposed to omega-3 fatty acids, they inhibited the COX pathway, therefore reducing the production of inflammatory molecules.

They also showed that supplemented macrophages shifted the metabolism of AA (omega-6 fatty acid) to the lipoxygenase pathway, which increased the metabolism of leukotrienes and other pro-inflammatory molecules.

Lipoxygenase is a type of enzyme that breaks down fatty acids into leukotrienes and other mediators that may increase inflammation.

However, the researchers did note that lipoxygenase may also produce anti-inflammatory molecules (resolvins) from both DHA and EPA (omega-3 fatty acids).

The researchers also showed that DPA, which is created by the elongation of EPA to a 22-carbon chain fatty acid, could inhibit COX pathways as well.

They concluded that EPA may exert anti-inflammatory effects indirectly through the elongation of EPA to the 22-carbon chain fatty acid DPA.

Although this research is new and needs even further research to verify their findings, it could provide data on the mechanism of omega-3 fatty acids and your body.

Omega-3 Fatty Acids and Your Health

Omega-3 fatty acids have been shown to possess cardio-protective and anti-inflammatory benefits in your body.

However, the exact way that omega-3s work in your body is still very unclear.

Up until now, research has shown that omega-3 fatty acids could act on many different levels and in many different ways.

Now, according to the results of this study, omega-3 fatty acids could exert its effects by altering the way your cells handle specific nutrients and if those nutrients release pro- or anti-inflammatory molecules.

Including more omega-3 fatty acids into your diet could alter the metabolism of specific nutrients (omega-6 fatty acids), which could promote decreased chronic inflammation and may reduce your overall health risks.

For More Information >>

Norris, P.  Dennis, E.  Omega-3 fatty acids cause dramatic changes in TLR4 and purinergic eicosanoid signaling.  PNAS.  2012.  doi: 10.1073/pnas.1200189109.

The Trouble Spot Solution

Recently my friend fitness expert Holly Rigsby released one of the most powerful programs the fitness word has ever seen:

The Trouble Spot Solution

Holly has coaching thousands of women and helping them look and feel better than ever before…

…and after studying the results these ladies have achieved and the approaches that allowed them to reach their goals, she identified a few hidden keys that allow women ‘fix’ their trouble spots in just a matter of weeks.  Secrets that others almost always miss, and because of that get stuck with mediocre results.

See – when a woman falls short of reaching their fitness and fat loss goals and can’t rid themselves of their trouble spots – it’s not a lack of motivation or effort.

99% of the time the primary reason is that they are not taking the right approach that will give them the body they want.

And if that sounds at all like you…it’s not your fault.

You’ve been misled as to what it really takes to get the body you want.

But you don’t have to struggle any longer.

Holly has agreed to not only let me release her new Trouble Spot Solution Program to you for a limited time – but she’s also allowed me to give you a $20 discount!

You can go here now to rid yourself of those trouble spots once and for all:

Holly has developed the most complete, advanced solution for ridding you of your trouble spots the world has ever seen.

Not only does she share her proprietary system for fixing all your trouble spots in just 12 weeks, but she coaches every step of the way so you get the maximum fat burning benefit out of each and every rep you perform!

In the Trouble Spot Solution Holly has utilized her own unique Exercise Selection and Sequencing System to help you lift your butt, tone your thighs and finally get that flat tummy you’ve always wanted.

You can see this step by step system here:


Normally the Trouble Spot Solution costs $147, but Holly has agreed to let me share this revolutionary system with you through 25 May for just $77!

Start your Transformation here:


To Your Success,

Arthur M.

P.S. – Be sure to grab your copy before this special offer expires at midnight on May 25th:


You’re just 12 weeks away from the body you want.  Act now.

The 10 Day Strip The Fat Diet (Freee Gift for Females)

If you live in an environment where bikinis, bare arms, and exposed legs are just a part of life then you probably hate it when summer closes in and you're still unhappy with how your body looks...

On that note, my friend Flavia Del Monte just designed a new program to help you look your absolute best - in just 10 days.

$50 Off + The 10 Day Strip The Fat Diet Freee! <---- 2 days only

10-Day Strip The Fat Diet

It's quite unique because it's a condensed version of what professional bikini-models, fitness models and celebrities do in the final few days before a photo shoot, show or appearance.

She teaches you how to manipulate your calories, proteins, fats, carbs, salt, water and exercise (plus a few more sneaky tips), so that you can be in tip-top shape for that cruise, hot date or summer beach vacation.

Call it the Cliff Note's for the female fitness model.

Keep in mind that you can lose only about 2-3 pounds of bodyfat in 10 days if you're exceptionally lean (considerably more if you have more to lose), but on the other hand you can drop PILES of weight, in the form of water (not muscle).

That's essentially the key to your success on Flavia's 10 Day Diet -- learning the secrets of the natural fitness models to manipulate your water levels so you (literally) look 20 pounds lighter! 

Until now, these secrets were only held by professional physique coaches and competitors & celebrities would have to pay literally over $1,000 to hire a coach to teach them this info.

You might have the idea that Flavia is going to have you training as hard as possible but that's the WRONG strategy! In fact, you will only be training 6 of the 10 days. It's all in the diet!

Follow her step-by-step diet protocol and you'll be flaunting that lean, sleek, bikini model, feminine-but athletic look!

This is an extremely educational resource to enhance your look, and there's no shame to turning to some of the more sneaky strategies only top physique girls and celebrities know. (You don't need ANY special supplements or stimulants FYI – it's ALL in the diet... this info will blow you away)

Just decide what day you want to look your best and turn on the 10-day "countdown to the big date" and you're going to be looking HOT just in time for your big event!

$50 Off + The 10 Day Strip The Fat Diet Freee! <---- ends tomorrow

As I mentioned yesterday, our rising fitness sensation Flavia Del Monte just released her Curvalicious, which promises females the RIGHT approach to BLASTING the fat while simultaneously gaining toned muscle to never, ever allow your metabolism to slow down or your weight loss to plateau.

Now, Flavia's workouts are not your typical wimpy workouts, which is the reason they work! They are different, tough & stimulating!

So, getting $50 Off because you're reading this during the launch week is a pretty sweet deal, but now that you get the 10 Day Strip The Fat Diet for freee, this is a no-brainer, right?!

However, the bonus diet is only an exclusive bonus for the next 2 days so you need to grab your copy now:

$50 Off + The 10 Day Strip The Fat Diet Freee! <---- ends tomorrow

This is a really rare opportunity! Don't miss out

Monday, May 21, 2012

Carnitine - Diet or Supplement?

Carnitine - Diet or Supplement?

Smoothies – Drink to Your Health

Smoothies ingredients vary, and with this variation, you have smoothies that may or may not meet your health goals. This is the reason why as smoothies surge in popularity, there are also a lot of people who claim that the health benefits touted by smoothies are a sham.

Recently, I’ve encountered some anti-smoothie people claiming that smoothies are the best example of media hype, allowing “hapless” people into believing that smoothies – of any kind — are always good for an individual. I don’t completely agree with them, but I can see where they are coming from.

The commercialization of smoothie hinges on the reputation of smoothies as the healthier alternatives to other beverages like colas and milkshakes. And some enterprising businesspeople have been loading up commercially made smoothies with ingredients designed to enhance the flavor without much thought to whether the health benefits can be maintained.

For example, the popular use of sugary syrups, milk chocolate, ice cream, and full cream milk in many commercial smoothie recipes may actually, in fact, make smoothies no different from the average sugary beverages you see on the supermarket shelves.

On the other extreme, you have drinks that are loaded with ingredients like acidophilus or ginseng, yogurt, protein powder, etc., which by themselves are good, but when combined together in a single smoothie recipe, it makes one wonder whether how well these concoctions are tolerated by our tummies or whether these claims could all be too good to be true.

Which brings us back to the question, are smoothies really, truly healthy?

My answer is, still, 100% yes. Smoothies can be healthy. And here’s how you can make sure that the cup of smoothie you are enjoying is really good for you:

  1. Make your own smoothies. When you make your own smoothies, you know exactly what you are putting into it and you can avoid ingredients that you are in doubt of. You can create smoothies that match your health goals, whatever they may be.

  2. When using fresh fruits and vegetables, try to use organic ingredients. This will make sure that your smoothies are free from chemical residues.

  3. Avoid adding sugar. Use fruits that are naturally sweet, or use natural sweeteners such as honey.

  4. When using milk as an ingredient, opt for low-fat milk or soy milk.

  5. Follow well-researched recipes so you don’t run the risk of messing up the portion sizes. For people who enjoy variety, a good recipe book such as “Sensational Smoothies: Drink Your Way To Health Deliciously” is a gem.

  6. Share your concoctions! Seeing other people enjoy your smoothie creations is good for the soul.

Smoothies are good, but homemade smoothies are better! A little effort on your part will do wonders for your health. Let’s drink to that!

If you are on the look out for amazing diet smoothie recipes, do check out “Sensational Smoothies: Drink Your Way To Health Deliciously”. This amazing ebook contains over 180 smoothie recipes designed to keep you fit and happy. The recipes featured are kitchen tested and have been certified to taste as good as they are healthy.

Sunday, May 20, 2012


So many women still fear muscle and end up detouring their progress instead of achieving what should be a relatively easy goal, “toning”!

Women are told they can’t build big muscles because of hormones but then paradoxically told to use low weight and high reps and go for the burn!

Why does it matter if you use low weights if you don't have the hormones?! Why do "fitness experts" perpetuate these myths?

The truth is, females CAN gain TONED, DEFINED & SEXY CURVES & my good friend, cover model & registered nurse Flavia Del Monte is showing you EXACTLY how in her brand new body sculpting system that officially went live TODAY, CURVALICIOUS!


What are some of Flavia's tips?

The first tip is to DROP the 'wimpy' fat loss workouts that barely burn 200 or 300 calories and create no afterburn effect ! If you're not doing TRUE metabolic workouts then you'll NEVER see the sexy definition hiding underneath the fat.

The second tip is "stop training like a girl" and relying on low weights and high reps, which is actually how you LOSE MUSCLE & look soft & skinny over time.  Females need to focus on developing both types of muscle tone - neurogenic and myogenic muscle tone - the tone that gets you bikini-ready!

The third tip is to GAIN a few pounds of calorie-burning muscle to give your body SHAPE! If you weren't born with "curvy genetics" then the ONLY way you will have toned arms, lean legs and a sexy butt is with Flavia's Targeted MRT Workouts.  Just adding 5 pounds of muscle will keep off 26 pounds of fat this year! Without dedicating a few months of your year to gaining lean muscle, it's only a matter of time before the scale spins back up.


While you're on her site, be sure to read the eye-opening article that exposes the 5 female 'muscle toning' myths that you must STOP believing...

==> 5 Female 'Muscle Toning' Myths You Must STOP Believing...

Check out this article and once you're done, grab yourself a copy of her entire CURVALICIOUS Body Sculpting System and take advantage of the $50 OFF Launch Sale happening this week -- and if your order today (Monday orders only), then you'll receive an exclusive $300 Fast Action Bonus – but that is for MONDAY ORDERS ONLY!

This works for females of all ages,

Arthur M.

Strength Training for Judo

By Matt D'aquino

Judo is one of the best sports to write a gym program for and this is due to the fact that Judo has many different physical components to it. Strength, power, speed, agility and joint stability are all included in gym programs written specifically or elite Judokas.

To be elite you need to be:

- Aerobically fit: You must be able to complete a 2.5 hour randori session in Japan
- Anaerobically fit: You must be able to fight a 5 minute fight
- Explosive; have the ability to explode at any second for a throw
- Agility; to defend your opponents attacks and escape throws
- Technically sound; have good competition execution of throws, submissions and pins
- Full body strength-endurance; to be able to last a 5 minute fight using all your muscle let alone lungs
- Maximal strength; have the strength to execute a pick up
- Flexible; be flexible enough to bend your way in and out of throws and escape pins
- Mentally strong; be able to put up with sessions in Japan as well as training day in day out everyday
- Tactical mind; must be able to analyse your opponents and competition tactics on and off the mat

In this report I am going to talk about the type of strength training a judo player should be doing in order to become a more powerful, explosive judoka.

Many modern judo players don't really know how to weight train properly. I believe this is due to 2 reasons. The first reason is that there are many schools out there that give strength and conditioning qualifications and the instructors holding them don't even know how to teach a basic strength and conditioning techniques. These are the coaches who are meant to be writing a strength program for a judo player tapering for a competition.

The other reason why Judokas do not complete a proper strength program is because there are many older Judo players that competed in a world without the physically strong countries that dominate the world today. A lot of our older generations started weight training at the end of their careers and like many recreational people stick to what they were taught. These older Judo players then go on to coach junior Judo players and teach them the same weight training techniques they did 20 years ago.

The problem with this is science has now tried and tested a lot of the 'Old school" methods and have found them more harm than good.

For example: it used to be common practice to train athletes until they vomit. Studies show that by training that hard you are filling your body with a poison and the only way to rid the body of poison is to vomit. This then results in your body taking 30% longer to recover. This is a very important find and many coaches need to take this into account when running judo sessions.

What exercises should judo players do?

Judo players need to complete full body exercises (preferably in a standing position.) they also need grip strength, pulling strength, power and explosiveness. Along with this they need strong core muscles focusing on rotation above all others.

There are many fundamental exercises that are good for all levels of judo players. Some exercises are just too hard to learn so don't bother, e.g. Snatch, High pulls, etc.

Below is a list of all the exercises I believe should be done by all competitive judo players. Most of these exercise I would prescribe 5 sets of 5 one week and 3 sets of 5 on the 2nd week. With a maximal lift once every 2 weeks.

I have chosen these exercises and perform them myself due to the power and explosive component of them all.

The best exercises Judokas should be completing are power cleans, deadlifts, dips, rope climb, bench press, push press, farmers walk, thrusters, squats and complexes.

I believe that when training your abdominals you must use your upper body as well. This is because when doing judo you don't do a crunch or leg raise on the floor. When doing Judo your abs rotating and activating simultaneously with your upper body. Therefore when doing core exercises you should be using your arms at the same time.

Below is a list of exercise which simulate this type of simultaneous action.

Please note that i believe crunches are a waste of time for Judo because you are never on the ground crunching up when doing Judo you are always standing and rotating. Therefore when performing abdominal exercises you must be in a standing position and doing rotational movements such as windscreen wipers, l sits, spartan bench press, wrestler twists and barbell twists.

The following exercises are just good for Judo. They require full body co-ordination and can be used as part of a training session (especially circuits.) Shot putting (or db throw), sledgehammer slams, kettlebells, sandbag, Turkish get ups, car pushing/pulling, sled pulling, box jumps, mb slams/throws and clapping pushups.

If you cannot find a partner or get your hands on some gym equipment these are plenty of good cardio circuits you can do using a bike, elliptical, stair climber or rowing machine. You may also like to perform short bursts of burpees, skipping, hill sprints, turkish get ups or boxing.

If you are at the dojo and want to do some Judo specific exercises perform techniques such as bear crawls, uchikomi rubbers, rope climbing, wheelbarrows, shadow uchikomi, cartwheels, handstands and forward rolls.

I hope this article has helped you understand a bit more about the exercises I recommend when training for Judo that you find a trainer that knows what Judo is. Too many personal trainers in gyms and coaches don't quite understand what strength training is all about and prescribe exercises that are a waste of time.

For competitive Judo you need full body power and strength and you cannot get that by doing a set of bicep curls or seated rows. You must be doing compound movements with heavy weight and low reps. This is the only way to build strength.

As for core strength, remember that we want abdominal exercises that incorporate the upper body not just the abdominals. Good luck with your training I hope I have opened your mind to more specific training for Judo utilizing proper strength exercises instead of the usual program that so many players do on a regular basis.

Author: Matt D'Aquino

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games. To learn more about Matt and his fitness and conditioning training visit