As promised, this is the weekly e-mail queued up to go out to my list. I'm posting it here, first, for the bloggers kind enough to read this journal.

Beyond this, there's not much left to do ... a few assessments, some coaching client calls, a lot of packing and a boatload of driving. We head out on Friday and by Independence Day, we're officially Floridians. Gotta love it!

Here's the latest ...

Dear friend,

WOW! Indpendence Day is near. Because I have so much great news to share, I'm sending this out a day early because I know those of you in the USA may be taking Friday off. If you're not an American, then July 4th may not have the same meaning but I ask that you read this anyway ...

'We hold these truths to be self-evident ...'

These famous words sparked a revolution that we celebrate on July 4th. What does this have in common with my gut? It took a revolution of my own to overcome those annoying fat cells and finally claim freedom from the flab!

What a great country. I am so honored that I was able to have a CHOICE about my health, and to make the decision to start my own business. That freedom was purchased with blood many generations ago, and I do give thanks from the bottom of my heart.

July 4th marks the middle of the summer. How has your summer been? How many of you suffer the same problem I used to have ... a fear of getting out and walking on the beach? Is there is a little bit too much to fit into the bathing suit? Are you a little uncomfortable getting out in public?

I can still hear the laughs and snickers, at least that is what I thought I heard ...

I know how you feel, because at 245 and with a 44 inch waist, I wanted to hide in the closet. I didn't want anyone to see what I had become.

But guess what?

It's NOT too late to declare freedom!

The Declaration of Independence speaks of certain unalienable rights ... such as Life, Liberty, and the purusit of Happiness. I can still taste the victory, and it was the same flavor as a grilled chicken breast. Okay, maybe not, but it was a true triumph to finally overcome my eating disorder.

Most people today have that disorder. They are consuming foods that are killing their bodies at the cellular level and throwing on excess fat.

Let me ask you this ... are you living the life you deserve?

Are you FREE from food addiction, from binges, and in control of your health?

Are you truly HAPPY?

If not, I can think of several tools that you can use RIGHT NOW to make a difference. I have a solution for every budget, so I don't want to hear any excuses!

First, I want you to close your eyes and FEEL what it's like to be in control. Look down (hey, no peeking, we're still pretending with our eyes closed) and see the body you DESERVE to have. Smell how fresh and clean the air is, charged with energy because you FEEL GOOD.

What will that be like?

Now, let's get back to reality. You know the destination, and we're here on the starting line. How do we get there?

Is your budget ... ZERO? No worries ...

ZERO BUDGET TOOL #1 ...

Our online nutrition guide is an article that links into other areas of the site that share how to read labels, what to shop for, and other strategies to lose the fat and keep it off:

Online Nutrition Guide

We have many great articles to guide you, such as Will Brink's article on creatine:

Creatine

And Tom Venuto's article about counting calories and weight loss:

Counting Calories and Weight Loss

While women can browse their own Women's Health area:

Women's Health

ZERO BUDGET TOOL #2 ...

You can literally spend HOURS listening to the motivational stories and thought-provoking advice contained in our various interviews that are part of the Become Your Best Coaching Podcast. Listen online here:

Become Your Best

Or access the podcast directly:

Become Your Best Coaching Podcast XML Feed

Is your budget less than $100 US? PERFECT!

$100 OR LESS TOOL #1 ...

Lose Fat, Not Faith is 300 pages of empowering information that will transform your life. Just spend a few minutes reading the dozens of testimonials from the hundreds of readers around the world, and you'll see why ...

Testimonials

This powerful set is retailing for as low as $13.59 - visit the page to learn how to receive it! Now available in PRINT as well as eBook.

Lose Fat, Not Faith

$100 OR LESS TOOL #2 ...

Don't like to read? Not a problem! Our 5-CD audio program is perfect to listen to while driving around.

Customer Ed Orlowski in Chicago had this to share about the program:

'If everyone who needs to lose fat is honest with themselves, they will admit that
releasing fat is not completely a physical challenge. There are many mental and emotional issues wrapped up with it. For many people, unless you are prepared to deal with the entire package, you are doomed for failure or at least relapse. Jeremy speaks on this topic by discussing the demons he had to overcome and the demons he has seen his clients fight and offers some logical help in identifying and overcoming your own demons.

... For the first time in a long time, I feel like I am ready to once and for all break free of my fat and never turn back.'

Lose Fat, Not Faith Audio Program

P.S. Pick it up before July 4th, 2005 and I'll throw in the 300-page eBook at not additional cost.

How's that? I want to make sure you're awake, so this won't be automatic. Just mention the eBook in the comments section, and I'll be sure it ends up in your hands before the CD set arrives at your doorstep.

$100 OR LESS TOOL #3 ...

How about 14,000 workouts and a nutrition guide that coaches you to create healthier meals using the foods YOU enjoy? At just $14.99 US per month and with 14 days absolutely FR/E/E you can't miss with our online coaching program. Hear what one news show had to say about this system:

KCAL Program

and then set up your own profile here:

MyNaturalPhysique.com

If your budget is even higher, then get ready to connect at a level you never imagined possible.

Client Robin Otto, a mother who has lost over a hundred pounds, recently attended our Become Your Best Coaching Workshop. This is what she had to share:

'I attended a Become Your Best coaching seminar recently and I am really glad I made the decision to go. I have been struggling with weight and self esteem issues for about 24 years now ( I'm 41 ) and feel that I am finally really getting a handle on the problem. I have been working with Jeremy for a couple of months making good progress with fat loss, mindset, nutrition and exercise and the seminar really helped tie things together. It was good meeting other people in different and similar situations who helped shed light on some of the issues I'm still dealing with. Physique transformation is an enlightening experience - your body doesn't lie. I feel I can now put energy I didn't have before into what I really want to do with my life. Thank you Jeremy.'

We want you to be able to create the very same connections with others that Robin was able to. We limit these workshops to just 20 people. We are happy to announce that we are hosting these workshops in Orlando and Chicago this year! For dates and details, go to:

Become Your Best Coaching Workshop Session I

You'll want to reserve your tickets FAST. This e-mail is going out to THOUSANDS of individuals interested in these events, and we only have space to share it with 40 people (20 at each event) before the end of this year. Get over to:

Release Fat Permanently Starting with this Seminar

Right away!

Finally, Jeremy is still taking on new clients.

Coaching with Jeremy is a truly unique experience, because Jeremy's focus is on total health from the inside out. It is a holistic approach that includes mindset, nutrition, and training. Client Joe Vitale, who lost over 80 pounds (he is now 199 and just pounds away from his target goal of 185) has this to say ...

'I love Jeremy's clear-headed advice. In an age of over-muscular claims and over-stretched promises, it's a relief to be able to call an honest person and get straightforward answers. Jeremy is my voice of reason in a world populated with wild claims.'

Client Kathy had this to share:

'Jeremy is an excellent coach. He is on top of his game, and eager to share his knowledge and passion for fitness and health. He communicates heart-to-heart, with a polished professionalism. He makes me feel empowered and inspired to accomplish my goals. It is obvious to me that Jeremy is doing what he was meant to do.'

Jeremy's packages are not available online through the main site. You won't find a button to click and purchase them.

Because spots are limited, you have two options to hire Jeremy ... first, you can request a consultation to see if there is a fit here:

Free Assessment

Second, you can decide that there is no better time to change than TODAY and reserve your coaching spot NOW. Forget about getting on the waiting list.

This is an absolute steal and Jeremy won't be able to keep the price so low for long.

Did you know you receive a 100% customized training program based on your equipment and schedule, that is modified as often as necessary, along with nutrition consultations, a 12-week curriculum to 'learn while you lose,' a fr/e/e copy of the 5-CD Lose Fat, Not Faith audio program, the eBook download along with all of the bonuses, unlimited e-mail support and 30 minutes of one-on-one phone time with Jeremy himself EVERY WEEK during the entire 12-week (3 month) period? Now that is a LOT of support for less than $12 per day for 84 days!

Stop talking yourself out of this incredible offer because we know that procrastination is a form of self-sabotage. For things to change, you must change, and what better way to start the process than under the guidance of an experienced mentor?

Grab your exclusive window of opportunity NOW at:

One-on-one Personal Training

Okay, I can't help it. It's July 4th, right? For taking such a huge step towards your own freedom, if you act now by visiting this link and proving you are ready to take action, I'm going to throw in your choice of a fr/e/e seminar ticket or an extra month of coaching! That's right. Show you have courage and are able to make a decision NOW, and you get an extra 4 weeks of unlimited e-mail support and one-on-one phone consultations, OR the chance to be my special guest of honor at the 2005 seminar of your choice. You deserve it - do this before midnight on July 4th.

Hire Jeremy Likness

Only an elite few will have the courage to accept this offer.

While you are reading this, we will be relocating from Lead, South Dakota to St. Petersburg, Florida. You may have already seen the new address and phone number. All of our old numbers will remain the same, and no web address or e-mails will change. The only thing that will change is the return address on the shiny new packages that arrive at your doorstep loaded with CDs, books, or anything else you might decide to invest in from us.

This new location is what will allow us to bring you more seminars and interactive workshops. It also allows us to unveil the ultimate in elite personal training, a package so comprehensive that a web page wouldn't do it justice. If you are serious about your transformation, contact us and ask about our elite package that includes Jeremy flying to your location and spending two days onsite to help you reorganize your kitchen, learn how to order when out at restaurants, and practice proper form while reaching new levels of intensity in the gym. This is available by request only - there are no web links.

Have a phenomenal weekend, hug those you love and practice a random act of kindness.

In health,

Strange, to witness our last Sunday here in South Dakota.

Can't get into all of the details of our recent events, but suffice to say I will be driving us this Wednesday and by Saturday, we will be in Florida!

Today we started by packing some of the upper room. I took all of my office supplies that I need in Florida but don't need right away and moved them into boxes. I also identified what I'll need in the long term, but not right away. Then, the rest is what will come with us in the truck to set up my office immediately upon our arrival.

We're selecting the venues for our Become Your Best Coaching Workshop Session I workshops. The dates will be September 23rd, 24th in Orlando, Florida and October 21st, 22nd in Chicago, Illinois. We hope to have many more in the coming year, and expanding to new locations. These events are interactive workshops, so they are limited to exactly 20 participants ... you'll want to reserve a ticket now if you are interested in attending this year.

I've been watching the Amazon.com sales rank with some interest. The Lose Fat, Not Faith eBook was up as high as 5,000 then dropped to 17,000 ... I had sales today that I thought might bump it higher, but it's dropped to 50,000 ... on the other hand, pre-orders for the Lose Fat, Not Faith paperback I thought would not exist, because I am pre-selling signed copies for just $19.99 with bonus downloads. However, it appears after languishing at 475,000 for the Amazon.com sales rank, suddenly it has leaped to 94,000 ... so apparently some orders are coming through that channel. It's all very exciting.

I'm also excited to host the next seminar. It's a few months but I look forward to it. I know with each event, the events are going to grow and become more energetic and impact lives more powerfully. I've already learned from the first event and am creating ways to improve the quality of the next one, and I will always strive to raise the bar. The culmination of this will of course be the Session II in January, and I'm already arranging some guest speakers to really make it a knockout event.

Today, after cleaning the house, we drove down to Rapid City to visit with my grandparents. We then washed the truck, washed the dog, and soaked in the hot tub. Now it's time to relax and have a movie date together. I will be productive these next few days (I always prefer that word to busy) as I wrap up some projects before hitting the road and being out of pocket for 48 hours.

Not much else to share ... other than kudos to two of my coaching clients. One is down nearly 30 pounds, and the other broke the 200 barrier after losing 80 pounds. I'm celebrating this because as a coach, there is only so much I can do ... it was their determination, drive, and courage that took them through the limits to a new frontier. I respect their focus and what they've accomplished and feel privileged as a coach to see this victory.

Now it's time for some quality time with the girls. Take care and God Bless.

Jeremy Likness

For your convenience, and starting today, we will repbulish our weekly and monthly e-Zine updates to this blog as well. Today's installment ...

You don't have to wait until July 4th to take a stand against overweight and obesity. We can start right now. In fact, Natural Physiques makes this a lot easier with the articles and tools that we provide.

In case you haven't been to the site yet, we've been busy adding quality content to assist you with your journey to good health and a lean body.

Check out a new article that was first published with our partners, BeginnerTriathlete.com, called "The Ten Pillars of Ultimate Fitness" by clicking here.

Tom Venuto shares the Truth about Counting Calories and Weight Loss.

Catherine "Cat" Zidell might be 50, but she looks 20 years younger. Read her article about nutrition here.

These are only a few of the many articles that we have added ... there will be a full summary in the July edition of the monthly e-Zine.

As you may already know, our paperback version of Lose Fat, Not Faith is being released on July 4th. It will ship the next day. This is not only a very comprehensive guide to permanent weight loss, but also makes a great gift to share with friends and family who are looking for a way to get started.

Remember, shipping is f/re/e for any extra copies you order at the same time:

www.LoseFatNotFaith.com

You'll also read about a special offer through Amazon.com. If you don't mind reading books in eBook format on your computer screen, then you can pick up the book at Amazon's 32% discount for just $13.59 and still receive all of the b/onu/s downloads.

Of course, you may be in the same situation as one of my students who is constantly traveling and therefore doesn't have much time to sit down and read, let alone browse a computer screen.

For her, it was beneficial to pick up the Lose Fat, Not Faith Audio Program. This is not an actual reading of the book, but a seminar based on the same principles that delivers hours of empowering information.

Some of you will be excited to learn that we are considering Chicago as a location for our up-coming seminars. There will be two more Session I seminars before the end of the year - one either in Tampa or Orlando (probably September time frame) and the other most likely in Chicago. For details on this workshop, visit:

Become Your Best Coaching Workshop Session I

You can even reserve your spot in advance (we are limiting each event to 20 participants) if your schedule is flexible enough to allow this without knowing the exact date.

We are continuously improving our online training and nutrition modules at:

MyNaturalPhysique.com

Remember, though, if you are looking to hire me directly, either give me a call:

770-456-5580 or toll-free 1-888-472-2829 (US, CA)

Or request an assessment.

Because my one-on-one packages are not yet available through the site.

In other news ... Golden Summit Inc. will be relocating from Lead, South Dakota to
St. Petersburg, FLorida within the next few weeks. We will keep you updated with any
potential dates that we may not be able to respond immediately to e-mail or phone calls during this period. We are excited about the transition because the new location will give you better access to our seminars and allow us to host them in various places around the country.

Before wrapping this week's update, I want to send special thanks ...

First, to you, reader, we appreciate and value you as a subscriber and reader of this blog. We especially thank all of our readers for the outpouring of support for the upcoming release of Lose Fat, Not Faith in paperback by pre-ordering through our site and at Amazon.com and by requesting the book in local bookstores.

Thanks to our friend Brad Bloom of Faith and Fitness magazine, who continues to
provide encouragement and support. You can visit Brad's magazine that focuses on the connection between Christian faith and a fitness lifestyle at:

Faith and Fitness

Thanks to Daryl Gazey of FAME for your support of Natural Physiques. FAME is a rapidly growing organization that sponsors natural bodybuilding events - you can find
out more at:

FAME World Events

A special thanks to my family for their continued support as we publish one more
article, one more newsletter, interview one more individual and seek to transform one more life, one day at a time.

Have a wonderful weekend!

Blessed be,

That's right. I've got a press release loaded to go out through a few channels, but it won't be hitting hard until next week. News and media outlets usually require several weeks advance notice. The main ones that may pick this up are local ones who are excited about the prospect of having a local author in the midwest, and perhaps some of the ones in the Florida market, where I will be relocating the business to. In between that, we'll just play it by ear.

As my first book, I figure I'm allowed to make a few mistakes. For example, a traditional book would really be ready and printed months before the official publication and/or "street date." This is because most of the major reviewers only want to review works that aren't released yet - they want the scoop. So you produce a special printout called a galley that goes out and they review - this is more a stack of papers.

My passion for writing began at a young age. I was writing poetry about "Lord of the Rings" after reading the trilogy in elementary school to win a pride award for writing. I began writing short stories, poems, science fiction snippets - you name it, I wrote it.

It seems science fiction is taking off more than ever before, and I definitely will look into writing a piece for that. It's still a desire. Right now, however, that would be time away from my main focus - this business about living healthy and releasing fat.

You know where I really felt a "jolt" like I was meant to write? May seem ironic, but it was watching the movie, "Romancing the Stone." The author in that movie writes romantic Westerns. There is a scene where her agent is looking at the book ... it's just a huge stack of letter (8.5 x 11) papers ... and I just got chills wondering what day I'd be handing over my own stack.

In this digital age, it didn't make it into that format until I was passed onto my wonderful editor, and then she was kind enough to throw it into a three-ring binder.

What a dream to have come true. Of course, I keep telling myself what my mentor shared with me ... the easy part is writing it. Getting the world to know about it is another story altogether.

So, we shall see what we see. Preliminary results are promised. I've pre-sold several dozen copies, the eBook at Amazon is taking off, and I actually have that mysterious number people refer to as "SalesRank" over at Amazon. Go figure!

At any rate, I have to be honest and offer full disclosure. Outside of the business, we've had a rough few days for various reasons. Would you believe despite not going over my calories by more than about 100, I actually put on several pounds from the stress alone? It gets me every time. Fortunately, I have my contract. It would have been real easy to throw it all out the window, but I have my contract and remind myself my commitment.

I'm really missing the long runs, so I'm shifting my workout plan around a bit with more running. Still will do resistance training, but more like a few days rather than the four I had originally planned. Went on one of our last shopping trips today, as we will be moving soon ... always nice to pick up healthy foods and know even if you aren't getting the calories exactly precise, that the food going in is good food and great fuel.

I'm especially excited about the next several weeks. Here's a few highlights ...

July 4th, book is officially released. I said it will go out the 4th (doh, slapping forehead) unless I'm delivering it Pony Express, it will ship on the 5th.

July 7th, I fly down to spend two days training one of my clients. He is in the midst of his most memorable challenge ... and the most difficult, as this is really down to the wire and the last bit of weight he will be releasing.

A few days later, I fly to West Palm Beach and spend some time with my in-laws.

Then, we drive across the state and stop by Orlando and visit with my good friend John Stone. This will be the first time we meet in person. I'm hoping his wife can get away for lunch so both of our families can meet.

Oh, did I mention it'll just be Doreen and I? Our son is staying here to finish out his senior year, and our daughter will be staying with the in-laws. That means my wife and I will have our first week together, alone since ....... our honeymoon?

My goodness.

Speaking of which, my son is working late and my daughter is asleep. It's been a long (productive) day, so I am going to spend some quality time with the love of my life. We'll talk! Blessed be,

Jeremy Likness

Motivational speaker and health coach Jeremy Likness takes a stand on July 4th, 2005; Releases internationally-selling eBook in paperback format to help readers “Lose Fat, Not Faith.”

Personal trainer Jeremy Likness offers a new twist to the fat-loss trend by asking readers to stop worrying about burning calories and focus instead on releasing the thoughts and patterns that created the extra weight in the first place. His internationally-selling eBook, “Lose Fat, Not Faith” will be published in paperback by Golden Summit Inc. on July 4th.

“I lost 65 pounds of fat without swallowing a magic pill or following a secret diet plan. Lose Fat, Not Faith is about working a muscle many people neglect – the one between the ears,” announced the author.

Dennis B. Weis, the author of three critically acclaimed best-selling bodybuilding books, declares that “Jeremy Likness is the Anthony Robbins of the bodybuilding world.” Jeremy’s approach to health from the inside is revealed in the 300-page transformation guide. One reviewer called the book a “story from the coal-face” because intertwined in the program is “the story of the author’s personal journey from heartache to wholeness.”

Jeremy is no stranger to fat loss himself. In 1999, he weighed a whopping 245 pounds and was popping buttons on his 44" slacks. After failing to lose or keep the weight off after trying dozens of diet plans and quick-fix supplements, Jeremy realized that he was lacking the key ingredient for success: faith. By focusing on his beliefs and mindset, he was able to shed the excess pounds. The transformation was so remarkable that he left the Information Technology industry to pursue health and wellness as a full-time career. Jeremy is now a Certified Fitness Trainer and Specialist in Performance Nutrition through the International Sports Sciences Association.

“It’s time for the world to wake up. According to the Centers for Disease Control, second only to tobacco use, poor diet and lack of exercise contributed to the largest number of deaths in the year 2000. This is a very real problem. The majority of people living in the United States are either overweight or obese. It’s time to stop being slaves to fast food, junk food, and our television sets and stand firm in our freedom to live healthy, energetic lives.”

Can just one book win the battle of the bulge?

“My mission is to transform the world, one success story at a time. If I can just change one life with the power of the information contained within this book, I will be one step closer to victory.”

Jeremy Likness is a prolific writer who has been published in major online health and fitness publications including ProTrainerOnline.com, Bodybuilding.com, and Tom Venuto’s FitRen.com. The paperback edition of Lose Fat, Not Faith will be published by Golden Summit Inc. on July 4th and will begin shipping on July 5th. A short biography of the author, a list of testimonials from the eBook release, and a complete list of published articles is available for download as PDF.

To order, you may visit any major online retailer, contact your local bookstore, visit www.losefatnotfaith.com or call 770-456-5580 or 1-888-472-2829 with your credit card handy (grin). Okay, so this last blurb isn't in the release.

Book Statistics
Title: Lose Fat, Not Faith
Subtitle: A Transformation Guide
Author: Jeremy Likness
ISBN: 0-9769079-2-5
Category: Health and Fitness
Length: 300 pages
Retail price: $24.99
Binding: 5.5" x 8.5" trade paperback
Illustrations: none
Additions: tables

No, not by me!

I can't even promise how long it will last ... but I was browsing over at Amazon, and what did I find? They are selling the eBook version of Lose Fat, Not Faith for 32% from the cover price - that's an instant download of all 300 pages for just $13.59. Pretty cool. I had nothing to do with it!

Of course, if you go that route, you won't have all of the bonuses we offer at the main Lose Fat, Not Faith site.

Some other places the book is now available: Lose Fat, Not Faith at BookLocker.com and Lose Fat, Not Faith over at eBookAd.com (they also have a sale going on — the book was recently honored as a Featured Title).

So, what's new and exciting?

I mentioned that I would most likely not be posting over the weekend. This much was true. The seminar was an absolute blast, and in my opinion, a great success. Everyone who participated had a great experience.

The letter that I sent to my subscribers probably says it best ...

This weekend, during our Become Your Best Coaching Workshop, we were exploring the ideas and thoughts that people have surrounding the word, "Fat." One attendee suggested that fat is so stubborn, the best way to get rid of it would be with a blow torch!

Of course, we know that isn't the solution ... but we did create seven keys to success. These keys were developed by the group, because this was a truly interactive experience.

Here are the keys we developed:

1. I will be positive
2. I will forgive myself when I'm not perfect
3. I will stop using excuses
4. I will make this a lifestyle
5. I will listen to my body
6. I will control my "rewards" (i.e. splurge meals)
7. I will consistently refocus my goals

How would you benefit if you began applying these keys to your own life?

I received more from this event than any other I have attended ... yes, even as the speaker, I was a student. We bonded like a "family" and shared our stories ... this is why I am passionate about our company and the way we can impact lives, whether it was the mother of four who has lost over 100 pounds...

.. my client who missed his goal weight for the seminar by only one pound and is celebrating the fact that he has no fear and only confidence that he will release the next 130 pounds (he already lost dozens before the event) ...

... the younger women who were excited to receive this material now and begin building a foundation for healthy living ...

... their mother, who refuses to give into the popular myth that you have to fall out of shape when you hit the age of 50 ...

... or our guest who flew to the event and had her own gift to share with everyone ...

Tears were shed, we laughed, we shared, and every- one left on Saturday with new information, a fresh view, and ther resolve to make a difference.

Powerful! Nearly four hours of fresh content from the event will be released on CD in our Become Your Best Audio Workshop, including an hour of audio related to our "10 Fat Mistakes."

OH, while I'm thinking about it ... this set will retail for $69.99, but if you are reading this blog, mail me and I'll give you instructions to pre-order at a discount. The hour on 10 Fat Mistakes alone is worth the full retail price, but this is 4 or 5 CDs worth of quality information ... we spent two days, the first focusing on mind and the second on body.

I look forward to getting to know you better and inviting you into our "fitness family" ... hopefully, we will see you at a future event! We will have at least two more workshops like this before the end of the year, one in Florida and the other to be determined. The ticket prices for the Session I events are $500, but again, for my blog readers, I can do something special. We'll be holding at least one in Florida, the other may be in Chicago or some other area. The dates are going to be September and October. Again, mail me if you want more specifics before I post it up to the site.

I shared with the members of the event that there is a Session II as well. That will be in January, and will include some guest speakers both in the fitness industry and who have transformed themselves. It is a requirement to be a coaching client or attend Session I to be invited to Session II.

Now, a humble request for your support ...

Lose Fat, Not Faith has an official release date of Independence Day, July 4th. Obviously, it won't be shipping until the day after (holiday) but this date is symbolic for the freedom that has allowed Natural Physiques to create this book that has already impacted so many lives (hundreds around the world, after it's release as an eBook last year).

You can read some of this impact on our testimonials page here:

Lose Fat, Not Faith Testimonials

If you haven't already, pre-order your signed copy for $5 from the cover price here:

Pre-order Lose Fat, Not Faith Signed Copy (not valid after July 4th, 2005)

If you don't care about the signature and don't mind the extra $5, it will certainly help us if you pre- order directly from Amazon:

Lose Fat, Not Faith at Amazon

If you already have the book or e-Book, please consider sharing your review at Amazon:

Review Lose Fat, Not Faith

If you have any media contacts ... producers, writers, affiliates with papers, etc ... please let me know! They can call me directly at:

1-888-472-2829 (US) or +1 770 456-5580 (anywhere)

Please share this with your friends, colleagues, and family. Of course, it makes a perfect gift for anyone who is struggling with releasing fat or embracing a healthy lifestyle. It can literally be the "trigger" that starts the transformation for that those you care about have been looking for!

Works like this take time to make it into the book- stores. If you would like to help out, calling your favorite bookstores and requesting it (the ISBN number is 0976907925) ... even simply asking for it can help to increase awareness (you don't have to buy it through them.)

Please feel free to forward or fax this e-mail to anyone in your address book or list of contacts - the more, the better. I wouldn't be asking this if I didn't know in my heart this WILL impact lives.

Of course, writing the message was the easy part.

Now it's up to us to deliver it to those who are ready to receive it! If you have someone you care about and aren't sure how to help them, this gift will be the perfect way.

Thank you very much. I sincerely appreciate you.

***

This is going to be a long post because I'm catching up. Over the weekend, I will admit I did not train as much as I intended. However, I have no qualms because the speaking was much more taxing than I expected! I've done speaking before, but never two full day sessions. It was like an endurance event. Nutrition stayed clean and I actually lost a bit of weight through the event.

I am back 100% on track. This morning, despite a lot to do and plenty of room for excuses, I was up early and training. I did 2.12 miles in interval fashion on the treadmill with a slight incline ... then went on to train upper body. It was a great workout.

An agent came this morning to help us assess the house for the market. My wife is an agent but obviously not as objective as someone else, so we got a second opinion. The house went on the market, and within hours we had our first showing. There is a second showing already scheduled for tomorrow. Talk about some excitement about this house!

I picked up some books on the weekend to improve my public speaking skills and to focus on book promotion. I really feel this book is one that is going to go strongly through word of mouth. That doesn't mean I will sit back and not market or get out there to promote it, but I also have a strong bond like family with those who have read and been touched by the words within. I realized this weekend speaking at the seminar how powerful this is and how this is what I was meant to do ... I am excited to grow this bond with my clients and connect not just on the web but in person through future events.

What an exciting time!

Blessed be,

Jeremy Likness

That's okay, Tuesday was a day of rest. I have at least one every week.

I felt a little drained yesterday, but it was temporary and now I'm feeling great. I did my leg workout today (again, the one assigned to me through the online fitness program — squats, lunges, dead-lifts, and stiff-legged dead-lifts. Oh, yeah. You know the hot tub received a visit after that.

I took advantage of my workout to splurge a bit. Because I was craving a root beer, I used that as my post-workout option with a slice of toast. I wouldn't exactly put this in a manual to suggest for every workout, but the timing works fine by me and I still have plenty of calories to spare for our buffalo skishka-bobs (sp?) tonight.

I'm looking forward to the seminar this weekend ... it will be very exciting. We've got people driving and flying from various places to participate, including two of my coaching clients.

By the way, the coaching slots are rapidly filling up ... in fact, I can take on maybe 2 or 3 full clients. By full clients, I mean the 12-week package that includes training support, nutrition support, unlimited e-mail, a half hour of phone support each week, my 12-week coaching curriculum and complimentary copies of the 5-CD set and the book when it comes out. I'll be flying down to train a client in the beginning of July, so I'll be out of pocket for a days then and when I fly back I'm officially moved to Florida ... but outside of that, I can handle 2 or 3 more. You can either request a free assessment or reserve a spot right away. I'm assuming the recent surge in interested parties is due in a large part to summertime at our doorstep.

In other news ...

The e-Book is going to be on sale through major retailers like Amazon in just a few days. You will be able to get it from my site with the bonus downloads, or through sites like Amazon.com without the bonuses. The link may or may not work, it will take a few days for Amazon to pick it up and post it to their site. The eReader format is fairly cool, I had to proof that before it went to publishing. I love the way it lays out on the screen. At 6" high by 9" wide (so you can maximize and read a full page on your screen without having to scroll) it came out to 300 pages. The print version will be around 304 depending on the font size, etc. that I tweak.

I'll have the final cover in a few days, and hopefully the final edits by this weekend as I will be submitting the book to my printer on Monday so that I have copies in hand to deliver on July 4th as promised. I'm still taking pre-orders for Lose Fat, Not Faith if you're interested in receiving a signed copy (you also receive all of the bonus downloads, even if you purchase the print version).

Speaking of books, here's some obscure news ... if you wish to peer into my deep, dark past, when I was a troubled young man, then you can pick up a copy of Portrait of an Emotionfall in either print or e-Book format. This is a poetry book ... but believe me, it's not about butterflies and flowers. I think it gives good insight into the mindset I transformed from to reach my current position, and I remain very happy about the writings that I produced, albeit they are of a darker nature than I'd be happy writing today.

I've got a stack of magazines on my desk to submit articles to print. This is something I've procrastinated on the past. Since this blog is about consistency and accountability and speaking things into reality, here you go ... I'm gonna submit the manuscripts. There, you have it.

I'll keep you posted.

That's about it for now ... I may not be able to post often this weekend due to the seminar, but I'll do my best. Take care and God bless.

Jeremy Likness

... that's the sound of me falling asleep!

I'll make this brief and to the point, because I'm ready to go to bed.

Today was a fantastic day. A 100% in my book.

I woke up at 5:00am and went down to have a shake. Then, I came upstairs and relaxed/meditated for about an hour. Then it was back down to the basement for 20 minutes of HIIT cardio (5mph, 6mph, 7mph, 8mph, back to 5mph, etc). 2.05 miles in 20 minutes. After that, the weight training.

Now, mind you, my arms were still sore from a workout last week, but that was the first in awhile and I was more focused on calories today than anything else, so I went ahead and blasted those puppies again ... curls, bench, flyes, bent-over rows, hyperextentions ... it was a whole lot of fun. The workout lasted another 45 minutes for a solid hour and change of training ... not bad!

I limped back up with my noodle arms, had some cereal, then went about my day.

We found a home for our pionus parrot. We had two, but one didn't handle the trip from Atlanta, GA well and died a few weeks after we moved. We decided we'd save our bird the stress and find it a home here with a new companion. We drove to Rapid City and dropped her off today.

One of our dogs also found a family. Until we get a house in St. Petersburg, we'll be staying with my family and two dogs in addition to their one was going to be a full house. Fortunately, we found a family who LOVES animals and cares for several dogs in the neighborhood, but didn't have one of their own.

So, it's just the goldfish, two cats, and "my daughter's puppy" coming with us. The movers were in today to provide us with quotes.

My wife is getting excited. She drives down with the children on July 5th.

I'll be flying to texas later that week to train a client of mine. I originally was going to fly back, but we changed this ... I'll be flying into West Palm Beach to visit with my in-laws, then drive across the state to stay with my parents. So I'll be an official Floridian in about .... oh ... less than a month!

I'm very excited about the upcoming seminar. We have a few people traveling from various places around the country. My hat goes off to them because I know it's a hard area to reach. I'll be happy to host seminars in St. Petersburg where people can fly into Tampa International and have more to do. I already plan on flying back here, however, next year to run the half marathon again. It was a phenomenal experience.

Tomorrow is a day of rest ... we'll see where the calories go. Today looked like this:

Morning ... high-fiber shake and lots of coffee.

My HealthPak 100, which I consider to be the Mercedes of multivitamins ... especially with the added pharmaceutical grapeseed extract (marketed as Proflavanol) because it does wonders for my knees and recovery after intense training.

After my workout, I had a bowl of Kellog's Smart Start cereal with a cup of soy milk. I can do without all the added vitamins/minerals in Smart Start, it's definitely not on my A-list of cereals, but at the time we bought it we were at a store without too many healthy choices so it was one of those "better-bad" deals. My speed is more an organic granola that has about 7 grams of fiber per serving with a banana sliced on top.

I had a Clif Bar for a snack, then a piece of whole wheat toast with 3 oz of sliced chicken breast, 1 oz of Colby cheese, and some mustard.

On the way to Rapid City, I had another Clif Bar in the car.

At Rapid, we decided to go out to eat. I ordered a gorgonzola salad, which was mixed greens with about 1 tbsp of crumbled gorgonzola cheese and 1 tbsp of crushed walnuts with a balsamic vinagraitte that I got on the side. I ordered a 6oz side of chicken breast and enjoyed a glass of merlot. For "dessert" I had a double-shot espresso.

As a late night snack, I had a whole grain "Wasa" cracker that is all of 25 calories - just something filling to take with my multivitamin in the evening.

The day was woefully short on both fruit and vegetables, two areas I need to improve. The breakdown at the end of the day was:

2048 calories
Ideal sodium/potassium ratio: 2020mg to 3260mg
Carbs: 213g (28g fiber)
Protein: 138g

For those who get all excited about macronutrient ratios, I'm at 29% fat, 27% protein, and 39% carbohydrate. The remaining 6% belong to the alcohol in the delicious glass of wine that I enjoyed.

Until tomorrow ...

Blessed be,

Jeremy Likness

... we salute you.

So, today is the big day.

I've spoken about this before, but have been a little touch-and-go with following through. My half marathon is over. We're packing the house to move to St. Petersburg, Florida. And I found some shorts that are a size 30" waist. I actually was able to fit in them.

Now, I maintain a fairly decent body fat year round ... my "comfortable" weight has been at around 200 - 205. I've never been obsessed with staying low body fat or shredded, but on the same token, I am also human. It seems like whenever I have extremely stressful periods of my life (such as making a major move) I put on a little bit of that "stress flab" that I see many of my clients struggle with as well.

So, while I've talked about doing a cutting in the past (I even hired another trainer to set up a program for me, but then decided it was way too much protein and far more restrictive than I cared for), this time I've made a contract.

Yup, that's right. My wife and I decided it would be a good time to set some new goals, and getting cut again is one of them. This time, I want to see how long I can maintain the low body fat ... basically, by taking what I teach in the 5 Keys to Healthy Eating and applying it to the right nutrition to stay lean.

Make no mistake, for me, cutting to low body fat is NOT a lifestyle change. I have to get fairly restrictive with calories and do some manipulations. My specialty is coaching people to make lifestyle changes, but I do receive a few clients who really have made the change but hit ap lateau and want to lose that "last little bit." This is where I do have specific experience, because I've cut many times and learned a lot about increasing metabolism and ramping calories down. But I have to add the caveat that this becomes a DIET and is a TEMPORARY program until you reach the goal, and then find something more lasting. So, we are doing what it takes to get there, but the REAL challenge won't be hitting low body fat — I've done this many times before — it will be creating a new lifestyle for myself that I can enjoy and is balanced and keeps me lean.

The last time I stayed lean for a prolonged period was back in 2001. I was on a bulking phase and went from 178 up to 195 and could still see abs. I leaned down a few times, went on vacation and actually got in better shape while I was on vacation (see the Jamaica picture). When we returned, it was days before September 11th. After that, things changed.

I was coordinating a major charity event. 90% of the attendees cancelled due to the changes in travel. The stress of this, mandatory overtime, and many other factors became my excuse to slip and gain back some weight. I trimmed back down, gained a bit, trimmed again, gained a bit, and have maintained at just above 200 for a few years now.

It's time to reset that maintenance point to 180!

So I wrote a contract, following the principles that I teach my coaching clients. I didn't just set goals. I described the reasons behind those goals. I wrote the bad habits I will eliminate because they are obstacles to my goals. I wrote the good habits I will implement to reach my goals. I signed it, shared it with my wife, and now read it morning and night.

This is a great opportunity for me to share the process with you. So, in addition to business and other items, I'll be sharing my daily successes right here. If you want to know the nuts and bolts of how I manage fat loss ... not the lifestyle transformation coaching that I do, but the technical manipulation of calories and training ... then stay tuned to this blog as I'll lay it out for you!

So, first thing is first ... making the decision. As I mentioned, I've committed half-heartedly to cut again a few times and haven't followed through. Yesterday, however, I made the decision ... not at the surface, but the deep, burning commitment and desire. I verbalized it, I wrote it down, I created a contract with myself.

I have a lot of reasons to do this ... I know it will help others, I know I always get excited when I'm lean and project more effectively in my business, I can connect with more people, and most importantly, it is leading by example. Who wants a coach that expects you to do something your coach wouldn't? So I've demonstrated that I live a balanced, healthy lifestyle ... now let's get down to the raw world of cutting (as losing enormous amounts of body fat is referred to in the bodybuilding world).

You can see the picture of what I look like at over 200 right here. Not a physique to complain about, but also not the shredded level that I've been at in the past. Obviously, the side shot is because the abs aren't much to look at over 10% body fat (hey, being honest here). That's an older picture, here's a more recent one with a shirt on (again, there's no need to look at abs that aren't defined).

Okay, so we know where we're coming from. How to get to the goal? Much of what people struggle with is the discipline and focus. For me, that is there — I'm ready to follow my plan. So my challenge isn't motivation or inspiration or knowing I will be on plan, etc, it's simply to come up WITH the plan.

First, nutrition. To reach low body fat, I like to be a bit more precise than the online nutrition program provides - it is great for general fat loss, but not as specific as I want to reach low body fat. So, instead, I fire up my old friend, DietPower. This software was introduced to me by former EAS champions Scott Nelson and Harry "Hank" Johnson, Jr. back in 2000 and I've been using it to get photo shoot ready since then. Again, not a long term, lifestyle solution, but a powerful tool when cutting.

DietPower is unique in that it calculates your "budget" based on your goals (which a lot of software does) but then adjusts this based on your results. In other words, it "learns" your metabolism. If you aren't losing as fast as its computations felt you should, it will adjust its estimate of your metabolism. It is very cool to see how your metabolism can change based on the type of exercise you engage in, amount of protein, etc.

So, I fire it up and set my goal: 180 pounds by September 5th, 2005. Why 180? I know that is this around when I am really ripped. I may be heavier or lighter, I don't know, because I could have gained muscle (or perhaps lost it) since the last time I was this lean. However, it is a goal to shoot for and then I can adjust as I get closer if necessary.

Based on this, DietPower tells me I have chosen a difficult (hey, it's better than extremely difficult) diet, must lose around 2.43 pounds per week, and have a budget of 1426 calories per day.

1426! Most people are freaking out and screaming "STARVATION DIET" right now.

Hardly. This is for days I do NOTHING. I'll post the menu I came up with in a minute. When you add in activity (400 calories of cardio + 400 calories of weight training, for example) this will go up to 2200, which is a very comfortable range for me. As I reach my goal, my metabolism will probably slow down a bit and I'll have to increase cardio and even have a week or two at higher calories to raise it ... but this is what we're starting with. By the way, DietPower has guessed my metabolism to be 2643 on average (this is sitting around not doing anything). As I enter my weight, meals, and exercise, this will automatically update. I consider the first two weeks with DietPower a "learning" period, and don't pay as much attention to the fluctuations because it's figuring out my body. After a few weeks, it will be more accurate.

Here is my meal for today, a low calorie, sedentary day:

Breakfast was an omlette with 5 egg whites, 1 whole egg, diced green pepper and onion, and a dry slice of whole wheat toast.

My next snack was a Chocolate Chip Peanut Crunch Clif Bar.

For lunch, I had a banana with a container of raspberry yogurt.

Dinner will be a 4oz buffalo pattie with a slice of Colby cheese and a cup of green beans.

Before bed, I'll have a protein shake with 2 tbsp of half and half. Normally, I'd be putting heavy whipping cream or healthy fats (i.e. flaxseed) but we're out of both, so I'm adding it for flavor only.

So that takes care of the nutrition side ... I'll keep you posted with that day by day as time permits.

So what about training? Here is where I simply use our online training software. I decided that I wanted to do my own cardio routine, so I asked the software to just design me a strength training program. I asked for 4 days of workouts at an elite level. I will log my cardio, but developed my own routine because I want to get some distance in.

So, first the cardio. On upper body days, I'll do a 20-minute high intensity cardio session as a prelude/warm-up to my workout. I know, it means not as much energy left for my training, but I'm really going for some major body recomposition here and the last thing I want is to run 20 minutes of high intensity cardio with noodle arms. I will start with one-minute intervals like this: 5mph, 6mph, 7mph, 8mph and repeat those and finish at 9mph then cool down and train. By the end of the 12 weeks, I'll work my way up to 7.2mph, 8.2mph, 9.2mph, 10.2mph intervals (that's gonna be smokin fast and a lot of calories in a short period of time).

Normally, I do low intensity cardio when cutting low. I've heard so much rah rah debate around though, I just couldn't resist doing this for this program to see how it feels and how I recover.

In addition, I'm doing two run days ... one a medium distance (3 - 5 miles) and one a long distance (5 working up to 10 miles by the end of the 12 weeks). I don't want to lose my endurance. I'm not worrying about pace at all for these runs - just focusing on distance.

My weight training is two lower and two upper per week, each designed a bit differently. The software does a superb job of balancing the routine and delivering. My workout for tomorrow looks like this:

The sets are in pyramid fashion, keeping the same weight but dropping reps from 12 to 10 to 8 to 6. The exercises are: concentration curls, bar curls, bent-over barbell row, flat bench, flye, incline bench, back extension, and bench dips. The other upper body workout will emphasize triceps, do a little bit of chest to balance the row and then focus on back instead of chest.

So ... this is it. A long post, but I figured some of you reading this wanted to see the anatomy of how this type of program plays out. So what does a typical schedule look like? For me, it'll be like this ...

5:00am wake up, have a high fiber shake (pre-workout fuel)
5:10 - 6:10 am meditate, focus on positive energy for the day
6:10 - 7:30 am - workout
7:30 - 8:00 am - post-workout breakfast, etc
8:00 - 12:00pm - coaching calls (both as a coach, and being coached by my own mentors)

The rest of the days is appointments, etc. However, I have several habits I will integrate into each day, such as:

* reading my contract each day
* daily prayer and bible study
* personal development (read part of a book or listen to a CD)
* 20 minutes minimum devoted to my Fitness Therapist certification that I'm taking

I will also be getting to bed between 9 - 10 pm for 7 - 8 hours of sleep.

I love how the MyNaturalPhysique software tracks vitals, so I can keep track of my weight (was 209.5 this morning), heart rate (50 beats per minute this morning, usually is between 46 - 48), and how much sleep I had (I notice with less sleep, my resting heart rate is slightly higher).

The weight is probably going to drop quickly after today, because I had some chips, ice cream, and other indulgences last night before officially starting, so some of that is water weight from the salt/carbs.

Okay, it's time to hit the hot tub and enjoy the warm water (it's cold outside today - 55 degrees) and then relax the rest of this evening.

Blessed be,

Jeremy Likness

This has been an abundant week.

I started my workout routines based on the online fitness planner, but my legs are STILL sore from the half marathon. I got part way through a leg workout and definitely was not ready for sprints today. Tomorrow, however, is upper body, so I look forward to hitting that hard and then picking up the slack on my legs later. It's been a great excuse to lounge about in the hot tub.

I've been doing quite a lot. Finishing the cover and final edits for the book, signing the appropriate contracts for distribution and finding the printer I want to align myself with for the short run orders. I've looked at quite a few places, including Books, Just Books, DiggyPod, and Instant Publisher. I'm more inclined to use the last one, for a few reasons. Their cost to print ink on the inside cover is less (in case I want to put the testimonials there instead of on pages in the book), their cost per book is a bit less, and they handle larger print runs as well, which is something I may do in the future.

Of course, part of what I keep thinking is ... my goodness, all the addresses I'm going to have to update! We're moving in just a month or so, and it is not going to be easy to move over the business address. I am looking for a location that can forward e-mail, etc, so that in the future, I don't have this problem.

I've been dusting off my programming skills as well. A potential affiliate contacted me who wanted to put my health and fitness podcast on their site, but were concerned about affiliate links. So, I wrote an application that allows affiliates to have a full RSS podcast feed that automatically brands the links with the affiliate id, so they always get credit for any sales a customer makes after clicking through with their link.

In addition, I expanded my offerings a bit and loaded up an online fitness store through Amazon. It's interesting because with the interface, I can see reviews on my not-yet-published book that aren't appearing on the main site! Very curious. I know when people are at the site, they don't want to hop around, so hopefully this will provide the opportunity to pick up certain items right there without having to go elsewhere.

Last but certainly not least, I got out this month's issue of the Lose Fat, Not Faith e-Zine. I'm very happy with this edition — there are some really terrific articles and a fantastic deal that a best-selling author arranged for those interested in her book (you can see the details in the newsletter). We've added a lot of content to the site and one of the articles was so well-written that I knew I had to invite the author to an interview. I just completely that today, so you can listen to the interview with Joey Atlas online or downline it to your iPod via the podcast.

I will have to sing a short, silent "happy birthday" to Lose Fat, Not Faith as it is now one year since I officially released the eBook. Thank goodness for the Internet ... it has since been purchased, downloaded, and read by customers in Australia, Bahrain, Canada, Croatia, Denmark, France, Germany, New Zealand, Norway (where people actually know how to pronounce my name), Slovenia, South Africa, Sweden, the United Kingdom, Ireland, and of course our own United States. There are a few more countries I probably missed in the list, but it got around! I'm excited to see the new life we can create for the book when it comes out in paperback.

Now it's time to get some serious sleep and relax a bit this weekend, we've got a big month ahead. In less than a month, I'll be trading mountains for tropics and the beach ... we definitely embrace change!

Blessed be,

Jeremy Likness

... and then they read the testimonials.

LOL. I couldn't resist. Have you seen that formula before? It is a marketing formula. There are certain groups of headlines that have been shown to generate a powerful response. Anyone in marketing knows that the headline is the "front line" of the battle, followed by the first few sentences. I'm sitting on a copy of "Tested Advertising Methods" by Caples, and the "they laughed" formula was for mail-order piano lessons back in the 30s, if I recall correctly (okay, so I'm not going to crack open the book).

Tonight I had a nice meal of buffalo roast and rice. I'll have some high fiber cereal and soy milk before bed. Tomorrow morning, it's up at 4am. Coffee, water, an Odwallah bar (like a Clif bar but what I buy when I can't find Clif) and maybe a shake with some healthy fats. Plenty of time to digest. The race is at 7:00am, and there will be power drinks along the way. 2 hours ... 2 hours ... 2 hours. That is what I wish to beat.

This week, I run my marathon and I also launch my teleseminar series, how not to be a yo-yo. There are still a few spots that you can reserve (I'm limiting it to 30 participants) if you want to mosey on over to this link (which will just forward to the products page after the slots are filled or Wednesday comes). The course is $97 for 4 weeks, 1 hour each week, with Q&A at the end ... it is Wednesday nights at 6:30pm PST / 9:30pm EST.

The book project is nearing completion. I've got my printers lined up, the editors are finalizing the content and we've got a cover. You can preview it over at Amazon.com. Don't pre-order it there ... instead, go here to pre-order a signed copy for $5 from the cover price.

So, what's the plan? Run this half marathon in under 2 hours, then hit the hot tub, then relax. I'll start my training back on Wednesday - I'm giving myself two full days of rest before jumping into a fat-burning, strength training program. The abs have gotten a bit blurry since the half marathon training (haven't been watching my calories) so it's time to take care of that.

This time, I'll be using the exact program prescribed to me over at MyNaturalPhysique.com. I enjoyed the process. I set my weight training to 4 days per week, indicated I wanted a combination of strength and cardio and that my goal was maximum fat burn. It spit out a workout, complete with weights. I then clicked on the "Max" tab and keyed in my estimates for 1-rep maxes, and voila! the weights updated to what makes sense for me to complete. I also noticed there were some days off during the week and doubled weight training/cardio days, so I clicked the schedule button and moved the cardio days to the days off so I am doing 6 solid days of training with just Sunday off. Again, all was easy and straightforward and I look forward to the routine.

I then jumped over to the nutrition planner and let it know I was sedentary. I decided I would use that setting for Monday and Tuesday while I'm relaxing, then change it to moderate once I start training. I budgetted me in the ballpark of 1800 calories, which sounds right-on to me. I then started to build my menu until I got everything up to A grades, with the exception of fiber and potassium, those were a little low. I'm not concerned, because my multi will cover me.

Here's what the menu looks like for Monday:

Breakfast:
1/2 cup granola, 1 container fruit yogurt, 1 banana, 1 cup orange juice

Mid-morning snack:
1 apple, 1/4 cup mixed nuts

Lunch:
Buffalo sandwich (4oz buffalo meat on 2 slices whole wheat bread) with 1 cup broccoli

Mid-afternoon snack:
Cheese stick and handful of whole grain pretzels

Dinner:
4oz baked salmon
1 cup green beans

Before bed:
Blended protein shake

I got a C for cholesterol too high (not concerned with this) and a C for potassium and fiber too low (I'll raise those once I go to a higher calorie plan).

We'll take some fidgeting but what I like is that by using this as a user, I can figure out the nuances that will benefit my own clients. For example, I already see opportunity to pre-load some "favorites" with healthier selections, and the need to be able to key in some customized-type entries (although it is very comprehensive with protein powders and soy milk and most other items I wouldn't ordinarily expect to find).

At any rate, it's time for me to watch a movie with my daughter and get to bed early ... long day tomorrow (13 miles of it, anyway).

Blessed be,

Jeremy Likness

You know, this is truly one of those posts that doesn't serve much point, than to point out that I created a web page over at Preople for Jeremy Likness at this site that purports to rank the popularity of individuals online. Go figure!

Jeremy