Yes!

I do get to take vacations, and have enjoyed mine this past week.

I haven't forgotten about the blog.

I am posting quickly to share probably THE most exciting news since I started my company in 2004 and also to wish you a VERY HAPPY NEW YEAR!

May 2006 be successful, abundant, healthy, and fun for you!

So, what's this news?

We finally have put together the technology that I believe will have a major impact on who sticks with their New Years resolutions, and who gives up after the second month.

It's called a workout buddy.

Now, I've seen other sites with this concept, but I think we've got a very powerful interface for this.

First, signing up is 100% free — the wizard is right here and if you don't choose the gold or platinum memberships, absolutely no billing information is required.

By setting up a profile, you can track vitals (yes, even graph your weight progress, etc), track your heart rate, calories burned, cardio workouts, weight training, etc. You also get access to our forums and our 3D animated exercise illustrations.

But, most importantly, you can start to connect with workout buddies!

You enter a profile that includes your goals, activities, where you exercise, how, etc. You can upload a picture.

Then, you can search for workout buddies — based on their age, goals, etc. Once you invite someone, if they accept, your profiles will be linked. You can send private messages back and forth and share data such as your vitals, workouts, etc, and encourage each other to stay fit in 2006.

How's that for a fun way to stay accountable and linked to people across the world who are pursuing fitness?

Exciting... and again, this is a gift. It is 100% free to participate, there are no hidden costs. The only way you pay on our system is if you want access to our patented online nutrition coach or the workout generator (you can track workouts 100% free, it's only if you want our software or personal trainers to build a program that you would consider a Gold or Platinum package).

I'm very excited and hope you will take advantage of this powerful benefit.

We'll talk again ... next year!

Wishing you a blessed, abundant, healthy, successful, and fun New Year,

Merry Christmas! Happy holidays if you celebrate this season differently.

This will be my last post for a few days as we enjoy the holiday weekend.

We're going to be setting goals and bracing ourselves for the massive, positive change we will create in 2006. You can begin reflecting on your resolutions as well. Be sure to listen to our presentation of New Year, New You? and goal-setting for the coming year!

They say the way to a man's heart is through his stomach. This was how Cathy Castillega enticed her husband to their first date: with the promise of grilled chicken. This is a very inspiring story about Mr. Colorado. Another article shares how he used bodybuilding to overcome diabetes.

The heart association brings us this warning: don't let toddlers follow bad eating habits of grown-ups.

This coming year, why not set aside the diet books and focus not on fat loss or muscle gain, but instead on spiritual gain? In 2006, I intend to focus on those points shared in the article: forgive and forget, Thanksgiving every day, and be at peace with yourself.

I was excited to see that mainstream media can finally get past BMI and talk about measuring body fat. Tom Venuto has a great book on how to measure your body fat that is free with a purchase of Lose Fat, Not Faith.

People who enjoy hiking and feel fat can now go fatpacking.

It won't be long before trans fats appear on nutrition labels. In the meantime, you can brush up on your nutrition facts skills by reading Food Labels 101.

Weight-loss surgery gets political: one lawmaker urges investigation into obesity surgery to better understand the risks. This surgery has a very high mortality rate, and many people find they can shed the pounds through lifestyle changes instead of being sliced open.

What do marijuana and weight loss have in common? According to some, marijuana "munchies" hold weight-loss clues.

That's it for me. Have a wonderful Christmas Eve and a blessed Christmas day. I wish you continued health, abundance, and happiness in the coming days and New Year.

Warmly,

Oooh it's getting close. Are you excited yet?

Both Christmas for those who celebrate it, and the New Year for most of the world, loom just around the corner.

Unlike most who will use this as an excuse to wait to start a program, I'm kicking mine off this week. I must admit, I am human ... I was planning to train the past few days and used the excuse of "being tired and having too much to do." Tomorrow, however, there is no excuse, and I'm writing this to thousands of readers in order to be accountable. I am going to get up early and train before work so it's done and there are no excuses. It will be a new schedule for me, but I'm doing it. I will get in a good workout tomorrow morning and Friday. Tomorrow is legs, Friday is upper body, then I will enjoy the weekend and kick back into gear the following week.

No excuses ... in fact, the studies are clear: you can't use the bad genetics excuse for not losing fat anymore.

I'll keep you posted!

We've grown with so many articles on the website that I decided to pull out my own material for those of you who write to ask which are my own. When you visit the page for the book Lose Fat, Not Faith, you can scroll to the bottom and find a list of all of the articles I've personally written. I hadn't really taken an inventory and am pleasantly surprised at how many there are! This doesn't include several that have been published abroad.

I've been working on a few projects lately. While the content is not too thorough, I will be adding to my network marketing website. I want to provide the same quality and for the industry what Natural Physiques™ is doing for health and wellness: to offer honest, to the point, easy-to-understand information. The existing articles are going to be reviewed again and anything that doesn't meet that standard removed as I add new content. You can see a little of what is there by browsing over.

I am also improving my wife's website for Florida Luxury Living. We are going to write articles and guides to the local area so it becomes more of a resoure for those who are living, visiting, or investing in Florida properties.

I have a fourth site I am building that mirrors another passion of mine: pool. I love to shoot pool, although I must admit I haven't had much time to do so lately. Fortunately, I've kept my priorities straight and put exercise before knocking balls around on the table. I will marry my passion for pool with my love of writing and launch a website that features the history, rules of the game, quality products, and more related to pool.

It seems like a lot of unrelated projects, but the way we've decided to live our life is to tap into our passion. Every one of these sites is about something my wife and I are passionate about.

Speaking of projects, I've been so involved that I've not kept up to date with some very important friends who took the time to share their passion with me.

First, a big thank you to Jimmy Moore, author of Livin' La Vida Low Carb. Jimmy, you can quote me on this one ...

Even if you are not a fan of low-carb diets, get this book! It will inspire and transform the way you think about fitness and living healthy. I must admit that I have a built-in bias to Jimmy's story because it is similar to my own. We both were overweight and spent a lot of time trying to discover the right connection to lose fat... and more importantly, to keep it off. Jimmy's book captures the essence of this journey and will connect with many of you who are looking for that powerful reason not to give up hope. While I have had success with many clients using a variety of approaches, some people seem to connect well with the low-carb method. Jimmy tackles the entire lifestyle — it's not just about your diet. He shares exercise, motivation, and more. While I don't agree that sugar is rat poison, as one of the chapters proclaims, I did connect with much of the how and why behind this amazing transformation. The change is more than checking the carb count on the nutrition facts, and you'll discover not only what Jimmy did to transform his life, but it was like witnessing it through his wife's own words. This book will be an asset to your weight loss success library.

You can purchase his book through the non-affiliate link above.

I'll be reviewing a set of DVDs here shortly... take a peek at Full Konact today and check back to hear my thoughts later.

This season, you can manage stress and burn fat while enjoying yourself... in the skating rink.

If you've got a bum knee, one possible cure may be to tango your way to healthier joints. If not the tango, then why not foxtrot to burn calories?

If you're dead-set on stuffing your face this holiday, you might as well read this to make an excuse for it. That way, you won't feel as guilty, which I believe causes more fat gain than the calories themselves. When you're done, you can swallow a balloon and eat only 1,000 calories per day to lose 6 pounds a week. Doesn't sound healthy to me. I used to swallow bubble gum as a kid, shouldn't that have helped in some way?

One day your employer may tell you to quit smoking or leave. It's taken 30 years for smoking to become serious enough that employers might just get away with it. They do assign a health coach, if that is any consolation. How much longer before they start asking you to lose weight or leave? Considering the majority of people are overweight, I doubt this will happen any time soon.

How valuable is nutrtion advice? One group of schools will receive 2.3 million to improve the nutrition, fitness, and health of children. Fortunately, my program isn't 2.3 million ... you can hire me for as little as $127.

The world is an unstable place ... so you should train for that!

My most important announcement for today ... it's time to Get America Fit (and break a world record in the process). I've written about my experience attending a charity event in 1999 several times. One of the coordinators of that event is a remarkable man named Bill Gobin. I was blessed to reconnect with Bill the other day. Bill has a strong passion for fitness and has built a foundation that connects families with fitness. This non-profit organization has some lofty goals and I hope you join me to support him 100%. He's done some amazing things with helping families connect with fitness. We are going to speak on our Weight Loss the Healthy Way podcast — that will be posted by the end of the week!

Blessed be,

I keyed in my foods for today and what you see to the left is my report card through our online menu planner. It's not bad, a little low in fiber and potassium for the most part, and high in cholesterol because I had a big mixed greens salad with several whole eggs. To be fair, I just posted it before adding the multivitamin that I take, because that almost guarantees an "A" grade across the board. In fact, after adding the multivitamin, I only had low scores in fiber (a "C") and potassium. I mentioned before that potassium is tough to "make the grade" when you are eating custom foods, because few companies report the actual potassium content on the label. I just make sure my potassium exceeds or meets my sodium, which it did (2,872mg of potassium to 2,600mg of sodium) and I know it's actually a bit higher.

This isn't a screen shot, but just a cut and paste of my foods for today. The margarine I accidentally stuck in lunch; it belongs in dinner (it was on my toast). The dinner looks odd but that's because it's the ingredients to a chicken piccatta recipe. I probably should have added the capers but I'm not going for perfection here. The program is recommending around 2,000 calories because I specified my activity level as sedentary. I did this because I want to lose fat rather quickly, so I will actually train and do cardio consistently but eat at a sedentary level — one of the tricks I use to manipulate calories for fat loss. Here's the menu:

Breakfast

Silk Soy Milk Plain : 1 cup : 100 cal
Mother's Cinnamon Oat Crunch : 1 cup : 230 cal
USANA HealthPak AM : 1 packet : 0 cal

Total Calories: 330 Carb=56g Prot=13g Fat=6.7g

Lunch

Mixed salad greens, raw : 2 cup, shredded or chopped : 18 cal
Carrots, raw : 1/4 cup, grated : 12 cal
Olive oil : 1 tablespoon : 119 cal
Vinegar : 1 Typical Serving : 2 cal
Egg, whole, boiled : 3 extra large : 269 cal
Margarine, stick, salted : 1 pat (1" sq, 1/3" high) : 36 cal

Total Calories: 456 Carb=8.9g Prot=24g Fat=36g

Dinner

Chicken, breast, with or without bone, broiled, skin not eaten : 6 oz, boneless, cooked (yield after skin removed) : 255 cal
Egg, whole, boiled : 1/4 extra large : 22 cal
Flour, white : 1/8 cup : 57 cal
Bread, whole wheat, 100% : 1 thin slice : 57 cal
Rice Dream Cocoa Marble Fudge : 1/2 cup : 160 cal
USANA HealthPak PM : 1 packet : 0 cal

Total Calories: 551 Carb=48g Prot=55g Fat=15g

Snacks

Nile Spice Red Beans and Rice Soup : 1 package : 170 cal
Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal
Tangerine, raw : 1 small (2-1/4" dia) : 31 cal
Banana, raw : 1 small (6" to 6-7/8" long) : 93 cal
Coffee, NS as to type : 3 mug (8 fl oz) : 14 cal
Salty snacks, multigrain, chips : 1-1/2 Typical Serving : 217 cal
Soft drink, cola-type, sugar-free : 20 fl oz : 6 cal

Total Calories: 613 Carb=118g Prot=16g Fat=13g

Total Calories: 1950 Carb=230g Prot=108g Fat=71g

As you can see, I'm a fan of fruit and veggies and don't feel the need to load myself with tons of protein. I also enjoy some treats like the rice-based ic cream. I drank quite a bit of coffee today!

One grade that I'm proud of is the Omega-3. Learn about omega-3 and why it's important for your health. A little bit goes a long ways!

I had fun loading up my wife's workouts and my own. Our schedule is a bit different this week but I plan on training later in the day.

Thanks to those of you who have taken the time to vote and comment on our podcast. I noticed a few comments over at Podcast Alley, as well a review on iTunes. You can help by sharing this with as many friends, family, associates, and others who deserve quality health and wellness information as you can. It is a completely free service and your interest in these audios has resulted in over 30 gigs of downloads so far this month! Thank you!

I'm looking forward to training consistenly again. It was timely that I found this headline which just jumped out at me today: From Strength Comes Success. How is that for powerful? I don't doubt it. In 1999, I flew down to Miami to do a presentation for the company I was working with at the time. I knew that a former Body-for-LIFE® champion named Jeff Seidman had a personal training studio there. I contacted him and arranged to meet him. It was the start of my journey to better health. When I was in his studio, I met a woman who was also there to meet him and learn from him. We did not know each other at the time, but were both starting "the program" and eager students of what Jeff had to share. She actually tagged along while he trained me and what he billed as a one-hour session actually lasted half the day. Her name was Nicole.

She took a picture of me with Jeff and took down my address to mail it to me, and we parted ways. It is no coincidence that we met again, months later, at a charity event that also was attended by a few BFL champions. This was an event in Evansville, Indiana that was designed to raise funds for the Make-A-Wish® foundation. Because it was the year 2000, they picked the Top 2000 Finishers out of the hundreds of thousands who entered the competition. I also believe it was no coincidence that eight of the people at that charity event, Nicole and myself included, were top finishers.

Fast forward to today. I was browsing another fitness site that I write for, Bodybuilding.com, when I found this link. Yes, it's the same Nicole that I met six years ago. Congratulations, Nicole!

So, how many of you think this is all coincidence? I call it synchronicity. You can read a lot about it in back-issues of this blog.

Since King Kong is all of the rage this week, I thought you might enjoy reading about Naomi Watts' training routine that she used to get ready for the show. I really enjoyed the "leap-frog" style of biking... sounds like fun, doesn't it?

Should we reinvent Christmas? I didn't realize that every day in America we produce 1,440 calories extra per person than is needed. That's a lot of surplus... no wonder obesity is on the rise because obviously people are eating the extra calories. All of this while there are 852 million hungry in the world. One author propsed a solution, asking if we should reinvent Christmas and scratch the overweight bearded guy and massive holiday feasts. What do you think, would a trim Santa work?

The debate over what diet program is "the best" will probably never get resolved. The reason is simple: no one diet works perfectly for everyone. For example, the "glycemic index" has gained popularity lately, with just as many people claiming it's the next big diet concept as there are those who claim it doesn't make a different. Thanks to a recent study, we can shed some light on the fact that different people will respond in different ways. It turns out that your natural ability to secrete insulin may determine how you respond to various diets, including low-sugar ones.

Blessed be,

Today, my wife and I went to the gym for the first time in a few months.

I'm starting a new routine and will be tracking it through our online training software. I'll share the details behind how I develop and follow routines, along with nutrition tips and other advice.

Most people at this stage would write off starting anything new because Christmas is next week. I know that waiting would just be another excuse and that if I'm not ready to make a decision now, then I'm not going to be just because suddenly it is New Years and time to make a resolution. It has to be more powerful than that.

So what did I do the first day back to the gym? I know that the important part is to take it easy. Just because I could squat, dead-lift, and bench press a certain weight in the past doesn't mean that I'm ready for it now. I've had an unusually long layoff from weights, so it will take some getting back to.

Since my schedule has changed, I no longer will be doing the long morning runs that I enjoyed. Instead, I'm doing a shorter, more intense form of exercise: high intensity interval cardio. This is something I've been doing for years, so I have a really good idea of what to expect.

Today, I did 1-minute cycles of 5mph, 6mph, 7mph, and 8mph with one cycle at 9mph. Basically, I run a minute at one speed, increase the speed and run there for a minute, etc, then drop back down to the slowest speed and start all over. A 2-minute warm-up, 4 cycles, 1 cycle at extra speed and then a 1 - 2 minute cool down makes for a 20 minute workout. I ended up running just over 2 miles in 20 minutes and burned around 230 calories (according to the machine — see the Maximum Cardio guidelines to understand more about this).

Logging this in the system is a snap.

I click on "New Log Entry" and have a screen. For the entry name, I put "introductory run." I noted that it felt great. I choose Cardio, 1 set, type "Run" and click the ADD EXERCISE button. In the next screen, I can put that I ran 2.07 miles, that it took 20 minutes, and that I burned 230 calories. I could add more exercise but that is all I'm logging for now, so I save it.

I can then look at a chart of my progress and see a dot where I specified the cardio. It doesn't mean much now, but after a few weeks I'll share the graph in this blog so you can see the progress.

For cardio, I'm going to use wave loading. I am going to be aggressive about improving the intensity and performance on the treadmill, so each session I'll add 0.2 mph. A week will look like this:

Workout 1 - 5.0mph, etc
Workout 2 - 5.2mph
Workout 3 - 5.4mph

Then, wave-loading means I fall back on purpose to keep from over-extending myself, and repeat a slower speed. So week two will look like this:

Workout 1 - 5.2mph
Workout 2 - 5.4mph
Workout 3 - 5.6mph

So you can see I repeat the speeds I did the previous week, but end the week going 0.2 mph faster. At this rate, it will only take me 6 weeks to work up to runnig 6mph, 7mph, 8mph, 9mph with a high speed of 10mph. My goal? At the end of twelve weeks to be running from 7mph to 12mph. It will be fun!

For resistance training, I want to do some advanced things but because I haven't been lifting weights, I'm going to start slow and easy. For me, easy is the routine introduced in the book Body-for-LIFE. It involves doing a pyramid (you change the repetitions each set). I will use dumbbells. I'll do this for about four weeks and then move onto something more advanced.

I have a slight injury to my right shoulder, so I'll be very conscious of that. I won't be doing heavy military presses with my shoulders just yet. Instead, I'm going to isolate more with side raises and front raises. I'll also do my shoulders first in the routine so that my shoulder joint is adequately warmed up when I bench press. Bench press is the leading exercise that leads to shoulder injury when not done correctly.

The exercises go from 12, 10, 8, 6, back to 12 reps per set. My heaviest set is the 6-rep set. So, today, I just practiced lifting sets of 6 to feel what weight I can handle. For example, I was able to work my way up to 75 pounds on the bench press (using dumbbells). That means I can work backgrounds from 75 pounds to construct my workout. I'll do something like this:

12 reps @ 45 pounds
10 reps @ 55 pounds
8 reps @ 65 pounds
6 reps @ 75 pounds
12 reps @ 55 pounds
Superset of flyes (not sure the weight, I'll start with 40 pounds)

I could do 55 pounds with the one-armed row. I've worked up to almost 100 pounds on this, but with sloppy form. This time I decided to focus on the heaviest weight I could use with proper form. The shoulder joint is a stabilizer for this exercise, so I also had to be cautious and not aggravate my right shoulder.

Putting the workout in our online workout planner was also a snap. This is available in the FREE (BASIC) plan, so if you don't have a way of tracking your workouts, take advantage of this!

[Edit: As a reader was kind enough to point out, the link below is to a site that mainly targets adult males and may contain explicit language and other references. I am including it here because the routine is phenomenal and I do not have permission to copy it. I'm only linking for the merit of the routine, not the commentary or other material there.]

For my wife, I'm doing something a little more advanced. We want to focus on her guns. While I could develop a routine for her, my mentor Ian King already has one that I feel is one of the best routines for arms available. You can read about it by clicking here. I'll just take the routine, modify it based on what I know about my wife, and load it into her account!

I don't believe spot reduction is possible, and the routine we developed for Doreen doesn't promise to "spot reduce." To be fair, a few people believe that spot reduction is possible. By targeting the arms, however, our goal is not to reduce anything, but instead, enhance it. Her definition will grow through a combination of two factors: the first, by reducing body fat through exercise and nutrition, and the second, by increasing the size of the muscle through our specialized routine. It's not spot-reduction, but would probably be better described as "spot-enhancement."

Now, before you get excited and thing, "Well, I'm going to spot-enhance my abs" be sure you understand what abdominal training should involve. Read about Core and Abdominal Training.

That's it for today. Keep your eyes on our articles and podcast, as I will be doing both an article and audio as a general guide to weight loss in the near future!

Blessed be,

It's not too late to get some of your last-minute shopping done. I found what I think is a great place to consider. Instead of the traditional "food baskets" loaded with cheese or chocolate, why not get your loved ones something healthy? Healthy vending machines, healthy gift baskets, and natural foods are what FitFuel is all about. This isn't an affiliate of mine, just a great site that I found and hope you may benefit from.

Check out the FitFuel blog as well!

A special thanks to Tom Venuto for publishing one of my articles in his Fitness Renaissance e-Zine. If you're not subscribed, this is definitely one you want to be a part of ... absolutely some of the best health and wellness journalism on the web. In fact, I've spent quite some time absorbing his materials and articles to better improve the quality of my own publications, so it is a privilege and honor to be published there.

I don't know if my online coaching could possibly get any more exciting. I just finished a special members page for my personal one-on-one clients. I'm now offering digital access (e-Book, MP3, online streaming audio) to my entire library ... so now coaching includes over 10 hours of audio, over 500 pages of fitness information, including my Training Encyclopedia (can't get it anywhere else except with a purchase of the Lose Fat, Not Faith book which is also included) and Tom Venuto's How to Measure your Body Fat ... a lot has changed so be sure to check out the new information here.

Speaking of Lose Fat, Not Faith, if you are interested in the paperback, you'll want to grab it fast because Amazon's stock is almost out ... here's the Lose Fat, Not Faith site. I only have one copy myself ready to sign and ship out, then it's going to be a few weeks beacuse of the holiday rush before we get more in stock.

Maybe it's not related directly to health, but your state of mind is absolutely related to wellness. While these ten ways to beat the holiday blues are about the holiday season, most of them are good advice to follow throughout life in general.

I'm hoping my readers can help me out with this one... why did a "Financial Times" website publish an article about the quest for an aerobic G-spot? (It's a G-rated article despite the reference in the title).

On the heels of evidence that a high-fiber diet might not reduce colon cancer risk, the dairy industry's PR department scores again with news that a high-dairy diet may reduce risk of breast cancer. While I didn't find the actual study to see how many people were involved (it makes sense, milk does have some great nutrients, it's mainly the lactose and processing that I think makes most dairy a poor choice for most people) it does appear the researcher has a passion for nutrition. Take a peek at some of the other studies she's participated in.

Health clubs are great, but more people want personal attention to take their physique to the next level. That's why our coaching works well with existing programs. I just signed up to Gold's Gym myself. After months of jogging and doing body weight exercises, I'm ready to get back to pumping iron. In fact, my "honey do" list for today includes a call to my Momma to see if she'll watch our daughter while my wife and I train! We're going to be working on her guns this season.

Physique transformation truly begins on the inside. That's why winners like Matt Hoover of Biggest Loser don't just take the money and run. Now, he's on a quest to relate to the public how he transformed his life. Congratulations, Matt. You're a hero!

If you're struggling with high blood pressure, one study suggests the solution is to eat more veggies and less red meat. I suggest you keep tabs on the added salt, too.

Here's a supplement that claims to ease osteoarthritis pain. It's made from soy and avocados. Instead of buying the pills, why not just make a salad with avocado slices and edamame?

Don't forget to check out our Weight Loss the Natural Way podcast. We'll be adding weekly content. Please subscribe with your favorite iTunes player and write a review!

Have a blessed and abundant weekend.

Warmly,

A coworker of mine showed me something really cool today.

It's called "Google Earth" (Earth.Google.com). You really have to experience it to truly appreciate what it does. I was zooming over the planet, seeing actual photographs from outer space of everything from the Washington Monument to my own backyard.

It's a small world. I was browsing the podcast directory at iTunes to see where my own might be located and found a familiar face there. My own coach, David Greenwalt of The Leanness Lifestyle has a podcast that was featured as one of the most popular in its category ("health"). Congratulations, David! He has a very unique idea that seems to be gaining popularity. I only wish I would have thought of it first! It is "Muscle Audio" workouts where he coaches you through a workout as you listen on your iPod. How cool is that?

I'm excited to say that when I looked up my own iTunes Podcast, I have my first review! If you use iTunes and listen to my podcast, would you take the time to write your feedback as well? I value your opinion.

I also am excited about the changes I've made to my coaching packages. In case you didn't receive the e-mail, my options for one-on-one consultations have changed. You can learn about it on the hire page... if you were looking before but felt it was outside of your price range, you might want to check out what I'm offering now... it just may be the right time.

It's amazing how many people use time as the precise excuse not to train. No time, no energy, no this, no that. Fortunately, there are people like Angel Muñoz who decide to workout — even though he is in a wheel chair. People like to use the expression, "confined to a wheel chair" but I assure you, Angel is not confined. Congratulations, Angel. You're a hero.

The big battle we all face is that our muscles dwindle as we age. Fortunately, there is a cure, and it's called lifting weights. Use it or lose it, the saying goes, and it's true. You deserve to start right now and form consistent habits that you'll use later in life. At 70, lifting weights isn't about flashing your biceps or showing off your six-pack for most people ... it's about reducing risk of injury and maintaining a high quality of life. It's about moving around and doing what you want to do instead of being stuck in a chair. Like everything else in life, it's a choice.

Lifting isn't the only thing that may benefit your muscles later in life. A diet high in the amino acid leucine may help prevent that muscle loss. I still recommend doing the training.

You don't need the beach or a treadmill to stay in shape according to some San Diego mall walkers. You just need a big retail outlet and lots of time. People are staying in shape by walking around the mall. Personally, I'd get stuck in the coffee shop and the bookstore, so I prefer the treadmill.

Now there is a gene that can help you fit into your jeans. All you have to is "turn it on" and I'm not talking dirty, either. It all has to do with mitochondria and a gene called PGC1 Alpha. (Don't ask, I don't name them).

Class is out, and the report card is in. We get an "F" for smoking and obesity. While fewer teenagers were pregnant this year, more children are living in poverty. We all have our own ways of contributing to charity. One of my favorite ways is by donating every month to the Children's Hunger Fund. Last year, associates in the network marketing company tens of thousands of dollars. The company matched the donation, then the President personally matched both of those donations from his own pocket. That's powerful.

If you don't like getting flu shots, selenium instead. The article focuses on selenium-fortified cereals. I prefer to get mine with a multivitamin.

Until next time,

Tonight was my daughter's Christmas celebration.

It's always fun to watch the various stages of development as the children do their acts. It starts with the very young children who have trouble staying focus. They'll break off, giggle, wave, start conversations and aren't quite "in rhythm" yet. The next age group does a bit better at singing together, and some really get into it. You'll always find the one or two who just beam with a big, bright smile the grows as more people laugh and clap while a few shy ones sit in the back. By the older age groups, they are well coordinated, focused, and really into the songs.

The fact that my parents were able to join us was also a blessing. In the aisle in front of us was a small baby, six months old, with bright eyes and a huge smile. She behaved throughout the entire show. With our recent highs and lows, it only reinforced how thankful and blessed I feel. We know when the time is right, we may just have room in this family for one more.

We're excited as Christmas draws near. Not for gifts or cookies (though those are nice, aren't they?) but because of the extra time with family. Our son is flying down to join us. We haven't seen him since July.

I'll be happy to relax for a few days. I've been doing my spring-cleaning early. Our business slows in December — the excuse is always, "I can't worry about fitness, it's the holidays" or "I'll start in January." Then there is a surge as millions decide this is "the year" to drop weight. The surge slowly subsides until Spring, when we find out who was really serious and truly committed to change, and who was just riding the wave of New Year hype. I want to empower you to move beyond that hype and stay focused the entire coming year, so I've been doing everything I can to update the site and make it a fun, easy, and informative place to be. We are a family owned and operated business. Everything you see has been produced by my wife and me. We've outsourced a few projects but for the most part, I am the one who writes the articles, programs the software, collects the information online, and calls our customers. My wife helps with accounting and also assists me with calling customers and scheduling. She is also a Florida real estate agent.

We know about juggling priorities and "not having time." Time is our most precious asset, so we've learned how to organize and manage it. For me, one of the most powerful resources is The Power of Focus. This is a book that really helps me prioritize and organize my time. I share it as a resource in the curriculum guide that my one-on-one coaching clients receive. We'll be reviewing it this Christmas to set our goals for 2006.

Focus is key. Many of my clients struggle because they lack focus. I was a person who lacked focus as well, and still have my days. For example, one powerful way to manage your weight through the holidays is portion control. But what happens? You end up having two, then three, then a half dozen cookies instead of just one.

While some say, "I just caved in" I believe it's more about focus. You see, there is a reason why you want to change. That reason is probably very powerful. Unfortunately, as children, we were encouraged to dream, but then as adults many people tell us our dreams are unrealistic. We're told to be practical. So we automatically file our dreams away as something to fantastize about before drifting off to sleep, instead of keeping them in our focus.

I've met many successful people, and one key difference between them and those who still struggle is that they believe their dreams are goals with deadlines, not fantasies that will never come true.

Of course it's a catch-22. While getting your nutrition under control requires focus, your focus is impacted by your nutrition. We've published links to articles about how fish oils can improve brain development in children. They are also associated with bright minds in older people. Just be mindful of what the fish preferred to eat, as that may impact how effective it really is.

Don't take for granted everything you hear, however. Nutrition is a changing frontier, and often the "breaking news" like "eggs are bad because of cholesterol" ends up being a false alarm (the cholesterol, for most people, isn't an issue after all, but overeating is). For the longest time we've been told to eat fiber to stave off colon cancer, but then along comes a study that claims it doesn't cut the risk after all.

It seems that no matter what the latest hype, for thousands of years having a balanced diet close to as natural as possible and practicing moderation is the key to success. I've found it myself, having gone on many extreme diets myself. That's why I am so excited the online nutrition software we developed doesn't focus on extreme diets, but instead coaches you to create a balanced meal plan.

Now is the perfect time to get started. On our gold plan, you won't be billed for the first two weeks which will take you through Christmas to decide how you like the software. Then, it's only $14.99 per month ... that's less than the cost of two movie tickets. You don't just get access to nutrition, however. It also features our leading edge training technology: a full-blown "intelligent trainer" that takes your goals (lose fat? gain muscle? increase endurance?) preferences (cardio only? weight lifting only? both?), what you have access to (bodyweight only? free weights? machines?) your schedule, your fitness level, and many other variables to pull from thousands of workouts and assign the right one for you. It's all explained right here.

You can go ahead and use the holidays as an excuse, most people will. Most of those are also the ones who are done by the time Spring rolls around (the "I'll start in January" crowd). The ones who commit now know that the decision is going to happen, or it's not, and waiting isn't going to change whether you want to change. If you truly are ready to transform, then doing it now will empower you to maintain balance through the holidays instead of making it that much harder to get started come the New Year.

Fortunately, the holidays don't have to be stressful. There are many solutions to maintain focus throughout. All of those parties you're going to? They don't have to derail your fitness. I have a 2-CD set focused specifically on what it takes to get through the holidays ... and it's available as an instant MP3 download as well. It's called Healthy for the Holidays.

While it's been said that the idea people will gain 10 pounds over the holidays is a myth (most will only gain 1 or 2) the problem is that few people ever lose it, so those few pound add up over time. Why not avoid gaining it in the first place? More advice: eat early in the day and regularly throughout the day. My morning kickstart is a shake from this company that gives me 15 grams of protein and 8 grams of fiber. I mix in a little flaxseed oil and it fills me up until I have a big serving of fresh fruit for an early-morning snack.

A lot of money is spent on gifts this time of year ... but the rest of the year, it's obesity that is dipping into wallets. They now say that someone who grows up with obesity will spend over $200,000 during their life for obesity-related issues.

No matter where you are, who you are, and what your goals are, take your dreams and give them a deadline. Start now. When you're sharing your stories later in life, will it be about the success you achieved when you put your mind to making a change, or will it start out like, "I remember the time I was going to do something about my life, but I kept putting it off until after Christmas." Here's a newsflash: the holidays come around every year. The only time to start is now.

Blessed be,

What an awesome day today!

I just got done hosting an online chat at another website. Would anyone here be interested in regularly scheduled chats? Please comment or contact me if you are.

Let's face it: the deadline for losing any significant amount of fat before Christmas has passed ... either you're well on your way ... or not. Fortunately, the "12 Days of Christmas" can take on a new meaning with these tips to have yourself a slimming little Christmas (although I don't know what salmon being low in saturated fat has to do with avoiding bloat, but the proof is on Kim Cattrall's stomach).

It seems that fitness DVDs are now more flexible than ever. Find out what will hit the spot as easy as 3-2-1.

Here's a challenge everyone should consider taking at least once: not drinking for a month. Ooooh. It should be simple, right? I've heard this one before ... "I'm not an alcoholic, it would be a piece of cake if I really wanted to ..." But? And?

This was one of the keys for me to get really shredded. Later on, I discovered that I could cut to low body fat and still enjoy occassional glasses of red wine, but the beer just makes me bloat and the strong stuff? That just strengthens my love handles.

Did you know you can grab our podcast from iTunes? That's right. Load it straight into your player. We'll be recording new sessions soon!

Okay, you deserve a great Christmas gift. How about saving $70? Grab yourself the Fit Within library — you deserve it. I'll even add a 30-minute coaching session, just mention "Christmas gift" in the special instructions when you order (the 30 minute session is valid for anyone, anywhere in the world, who orders the Fit Within library and mentions "Christmas gift" before December 24th, 2005, and I'll make the call on my own dime).

Warmly,

WOW!

What a productive weekend!

My wife had a party for her real estate office, so we had a "date" together. My daughter stayed with her grandparents. She watched Harry Potter, helped bake and made ornaments. The next day, we went to her school and helped the students decorate a Christmas tree and had brunch. What fun!

I've been working diligently to improve the site. This means updating the look and feel, improving the navigation (I kept hearing that it was not easy at all to get around) and consolidating everything (for example, we had three different sites that looked completely different). I hope you enjoy the changes. We're still updating and improving and your opinion is valuable, so don't hesitate to share it.

I relocated our Weight Loss the Healthy Way podcast to our own website. The old format wasn't the most attractive site in the world (here is a snapshot from the past). I had taken down our feeds for bandwidth reasons. It was costing me an arm and a leg to serve the downloads. I was toying with the idea of charging at least to recoup the cost of bandwidth but then decided everyone deserves to have access to these audios. So, they are back online and available to download through iTunes, iPodder, or any other podcast software you might have! I'll also be setting up a schedule to bring guests back online and resume our interviews.

We can use your help! These podcasts are for you to listen to. If there's a topic you'd like me to cover, let us know. If there is someone you know who would make a great interview guest (including you) then tell us. We want to book a solid schedule for 2006 and provide a full year of completely free quality audio related to health and wellness.

Now, in addition to updating the main site, navigation, and other elements, about the most exciting update has been to our online nutrition plan. WOW! I'm blown away, and I'm not just saying that because it's our own software. We've had online nutrition for months now, but I used to refer people to DietPower instead. This is because there were some limitations, such as not being able to add custom foods. I can say all of my requests to my development team have been met ... and I am very pleased! I know you will be, too.

In fact, I'm using the nutrition software myself. You can click on the thumbnail to see a bigger view:



You can see I got bad grades for being low on potassium and fiber. The fiber I take responsibility for. Potassium is tougher because a lot of the foods I eat are high in potassium, but they don't report it on the nutrition facts so it's hard to track. I don't worry too much as long as the reported amount matches the sodium, because all foods must report sodium. If you would like to crack the code of reading labels, check out our Food Labels 101.

I also had some marks for nutrients being too high. This is something I'll also look into updating in the software: editable tolerance levels. This is based on guidelines. There is actually a difference between high level of certain nutrients that are supplements versus what comes naturally in foods, so a high level may not really reflect a dangerous level. I balance my menu first without my multivitamins logged, then I add them last and sometimes some values go over.

That's what is great about the multivitamin my family uses ... you can take F's and turn almost all of them into A's just by adding it to the mix.

Two more exciting facts about the nutrition ... first, it's included with any Gold or Platinum package (here are the pricing details). Second, the Gold Package gives you 14 free days before the card is charged so you can "try before you buy" — you've basically got nothing to lose but fat!

What if your goal isn't to shed fat, but to gain muscle instead? This article discusses how to bulk up safely. Basically, as with all things, there is no magic pill. Protein shakes won't automatically put the muscle on for you!

So, L-Carnitine may not burn fat after all ... but studies show it can help
increase energy and improve heart and lung function.

So what recent weight loss study is known by millions around the world? Just watch the reality show Survivor to see weight loss based on exercise and restricting calories.

If you're "watching what you eat" this holiday season, don't get too bummed out. After all, restricted diet doesn't mean restricted flavor. Use our online nutrition system to build balanced meals using foods you enjoy.

My book, Lose Fat, Not Faith begins not with a diet plan or exercise program, but a call to action. I ask you to make a decision and commit to a better life. I'm happy to see this view is shared by others — why not gain control by intention potential?

During the holidays, be sure to focus on family fitness. A lot hot apple cider can be nice, too.

In Daytona Beach, Florida, children are staying healthy by participating in a
fitness Friday.

In cast you're struggling to decide what goals to set for the coming year, here are 9 New Year's Resolutions to help you get and stay lean.

For all of the debate over what exercise is best to lose fat, it turns out that simply walking several days out of the week can be very effective.

Coming to us all the way from Nigeria is this bit on five ways to feel full and eat less.

Just when you thought obesity has been linked to just about everything under the sun, something new: a link between obesity and eye disease. Are you ready to fire those extra pounds?

Online personal training must be getting more popular ... because now even Time Magazine is writing about it.

Finally, I'll conclude with this excerpt about the religion of weight loss. An excerpt:

"Her transformation was complete before it was reflected in a smaller pant size. It was a dramatic mind shift, she says, that enabled her to do it."

I could agree more ... that's why the last CD in my Lose Fat, Not Faith Audio Program (5 CDs total) is called Threedom / Zen of Fat Loss ... because it's about mind, body, and soul.

Thanks for stopping by and until next time,

Blessed be,

I finished my juice fast yesterday. I did 5 full days. Not a full week, not two weeks, but a great start. What's even better? I didn't blow it when I came off. I realized I was dizzy and hungry and needed food. So, I came home and had some chicken and green beans. Today, lunch was an enormous salad with mixed greens. I feel great ... it was a fun experience.

I stayed up fairly late last night putting the finishing touches on our year-end newsletter. I'm very excited about the progress we've made!

I'm revamping the site. You may have noticed the new front page and the navigation. We'll be consolidating, polishing, and updating more as we go forward. You'll also find our forums have grown ... and are integrated with our online training solution.

We'll kick things off with a holiday gift-giving guide.

Are you ready for the new year? Take this quiz to find out! One suggestion: make a list, check it twice, and be certain it's focused on fighting fat.

A local doctor came up with this interesting idea that involves using special attachments to keep your metabolism high as you drop fat.

The latest study that claims to prove milk helps burn fat was conducted on only 10 women ... hardly a decent sample size.

Watching diet trends is like watching a ping-pong game. First, we had to watch calories. Then, it was the glycemic index. Now, apparently it's calories again. Had enough? Tom Venuto's article gives a very balanced explanation of the glycemic index.

The U.S. isn't the only place with too many people who smoke and suffer from obesity. Recently, Russians were warned to cut back on drinking, limit smoking, and lead healthier lives.

You might think it's breaking news that a modified Atkins (low-carb) diet helps prevent epilepsy in children, but Lyle McDonald was writing about this months ago — in fact, this was studied as far back as 1921! It seems quite a few people are confused about carbs — I think it's always easiest to just focus on whole foods rather than sugars, glycemic indexes, or other ways of categorizing. Another view on carbs in the diet.

In an interesting aside, a movie director experienced King Kong-sized weight loss while making the show by switching from hamburgers to yogurt and muesli.

In a news item worthy of being posted at QuackWatch, CBS News reports an "
amazing new tool that finds where fat is located. They mentioned that "the 3D scanner will be most helpful as people are losing weight so they can target problem areas." I guess they missed the memo about how spot-reducing isn't possible (or at least not probable). "Gee, your fat seems to be located mainly on your outer thighs." "Okay, so what exercises will fix it?" "Uhhh ... you can't spot-reduce, so you're just gonna have to lose the weight until it comes off." "Why'd we spent so much money on this machine?"

I found a very inspirational story about a solider who lost hundreds of pounds ... out of patriotism!

Kids are more likely to exercise when it's fun rather than just to lose weight, a study just found. Did they really need to conduct a study to figure this one out? I have a strong feeling that the same holds true for adults, but we'll wait for the scientific research to confirm it all.

Here's a gift-giving idea I whole-heartedly agree with: wrap up nutrition books to help others get fit and healthy!

The U.S. Food Pyramid is now available in Spanish. This is one goal that we have for Natural Physiques: to create a Spanish language version. Keep your eyes out for that in the future!

Here's a plain-as-day wake-up call: obesity could be killing our children. WAKE UP!

On the other hand, fish oil can boost children's brains. Vitamin D3 can boost asthma drug effectiveness.
Vitamin D could cut risk of bone fractures. It's all over the news... yet some people still debate whether nutrition is all that important for good health!

That's your news for today. Until next time...

Blessed be,

At least, at night when you consider all of the decorations.

Can't say we're holding out for snow down here. It's subzero back in South Dakota. I think our son is going to enjoy coming down here for Christmas!

I'm on my fourth day of fasting. Today I did feel a bit of an energy drain ... felt a bit foggy. However, I came home, had some fresh juice and got the energy kick that I was looking for! Again, I'm committed through the weekend, and then we'll see if we extend it into next week. It depends on what I receive (I have to emphasize again this is not for fat loss, but more for balance and spiritual reasons).

I spent some time redesigning the front page of the site. You can view it here. Of course, those changes mean changes to other pages for more consistent navigation. It's a work in progress, so if you spot any issues or have suggestions, let me know. I appreciate your feedback and your patience.

Not any updates for today. I'll post those either tomorrow or more likely on the weekend. Our final e-Zine for the year 2005 is coming out in just two days, so we are working overtime on getting you a quality issue!

Take care,

Blessed be,

Ahh, the second day of juice fasting (well, sort of, with a meal in the middle).

Today was much easier than I expected! I had no issues at all ... a little bit of energy drain, which is expected when going low calorie, but no headaches. I was drinking coffee every day, so I have some herbal tea (with caffeine, either green or black tea) so that I'm not cutting caffeine cold turkey. Had a very productive day and am feeling great. No desire to stop the juice fast right now, we'll see how the next few days are! I feel very strongly right now about doing two weeks but if I feel the need to stop sooner, I will.

Research recently discovered that we might have a receptor in our tongues that senses fat ... and makes us crave it.

You might be receiving mails that claim ephedra is now legal, but the U.S. government just seized $150,000 worth of ephedra supplements and says otherwise.

Got kids? How about taking them to the nearest kids' gym?

If you think you're doing well and avoiding foods with trans fats, think again ... trace amounts can add up, according to this article.

Get the real scoop on cortisol, one of the least understood hormones (I'd say the top two misunderstood hormones are testosterone and insulin).

One city is doing it's part to help citizens shed fat ... by sponsoring city walks. Just how much fat can you burn on a walk? Plug in how many pounds you are looking to lose and you can see just how far you'd need to walk to burn it in one session!

Here's some facts about fish. When you're done there, you can read about the power of pomegranates, but I can't say I'd want to eat the two together.

More reasons to eat natural: a recent study suggests that a high-fiber diet lowers risks of hypertension, elevated blood lipids, and increase homeocysteine levels. That's good news. But don't reach for the fiber supplement. Get your fiber from whole, natural foods instead!

Those who are light, social drinkers (raising my own hand) have a lower risk of obesity than people who don't drink at all (and people who drink too much). Moderation, moderation, moderation! Obesity is quickly becoming Public Enemy Number One. It can increase risk of prostate cancer relapse, it strikes at children through junk food ads, perpetuates itself from mother to child, and even kills.

Attention, women! Forbes says you are missing the folic acid message. So get over to this page and pick up your multivitamins before it's too late!

By the way, is anyone looking for a nice, inexpensive gift for Christmas? A good stocking stuffer? How about a 5-day supply of paraben-free skin care? Just go to this page and click on the "Prelude" for more.

Blessed be,

I'm feeling quite "interesting" at the moment. I decided that I would get focused during the holidays with a little fast. Stress is one of my triggers (as it is for most people) and with everything going on last week, I must admit I got a little out of balance. So, Sunday I did a water fast. It's the first time I've done a full water fast in years. I've had a few false starts in the past, which just means it wasn't time. Yesterday, I was focused and ready. I am juice fasting this week. I don't know how long I'll juice fast for ... it may be one week, it may be two. I'm not planning on doing a long one, just enough to feel centered and focused again.

It's amazing how much more organized I can get when I'm not so distracted by food and cravings.

If you're interested in juice fasting, I have a juice fasting audio that I recorded in South Dakota. I also picked up a new book called Juice Fasting and Detoxification that I enjoyed. I'm trying something new with this juice fast: wheat grass. I have heard a lot about it, but never studied it closely enough to warrant interest. I'll keep you posted.

Starting this fast with a water fast was definitely the way to go. Normally, I have "detox symptoms" for several days. The water fast seemed to accelerate this, so that I had a few of those symptoms yesterday but feel great today. We'll see how my energy is throughout the day. After I wind out of this, I am going to be focused on food combining and get back into some serious resistance training. I've been running and doing calisthenics for quite some time again, and as always am ready to get back to lifting.

Why would I juice fast? For me, it's almost always psychological and spiritual. When I find I am having trouble focusing on my nutrition, a short juice fast almost always gets me back into balance. Extended juice fasts also are a very spiritual experience and allow me to connect more powerfully. Weight loss is a side effect, but not the main focus or purpose for me.

Yesterday, a friend called me to share a gathering he was having. He was inviting a bunch of people over for a massive grill-out. I decided to go with my family, and then was faced with the decision of whether or not I wanted to break my fast. I decided that since I had water fasted, I would enjoy the evening but resume my juice fast in the morning. This is what I mean by being flexible instead of having a I can, I can't attitidue (I'm back on juice today and as I mentioned, will do this at least through the weekend but perhaps another week as well, depending on how I feel).

I did not make it to the "No Pain, No Gain" movie this weekend. I opted to help my wife clean house. We went to a local market, and then we took my daughter to see a movie. My daughter and I were watching that movie a week earlier when my wife called to tell me she was on her way to the emergency room. We were only ten minutes into the movie so I promised my daughter we'd take her back. Fortunately, my good friend and client Joe Vitale wrote a review here. You'll want to bookmark his blog because there's a lot of powerful information there.

Today's news begins with an article that is right in line with our theme of Become Your Best — how sports can build character.

We keep seeing the same theme: cutting a rug is healthy. So get to those holiday gatherings and dance, dance, dance!

A lot of times you'll see these workouts where you spend hours on just one body part. As this article suggests, you should build a foundation first. Not sure how? I suggest the Men's Health Book of Muscle for a good library of routines (yes, ladies, you can use them, too).

Again we're told ... weight training is important, but don't forget cardio.

Dr. Phil is having second thoughts about his endorsements of fat-burning "magic bullets." I haven't read his book yet ... is it worth looking into?

I'm looking forward to a new book that instead of promising the latest diet fad explores the history of nutrition. The books is called Terrors of the Table: The Curious History of Nutrition. If you read it before I do, let me know how it is!

Here's more on intuitive eating, which I agree with to a certain extent. I can't say my intuition ever led me to M&M's and toffee-covered almonds, however. Those were my cravings and my intuition said "Okay, this will be fine in strict moderation."

I mentioned in my article on Food Labels 101 to watch out for high fructose corn syrup (HFCS) in the ingredients list (especially near the top). I wrote more about it in my article about sugar, the Sugar-coated Truth. Now they're saying it's not the direct cause of obesity, but high-fructose corn syrup is a big part of the problem.

We've got lots more news for you in the coming days, but that's all for now. I hope you are staying moderate and sticking to your guns through the holidays. Be your best, and I'll "see" you soon!

Blessed be,

That's right ... my wife's site is up. Take a peek and give her a call when you're ready ... or if you're not, maybe she can help you get to that point. We'll be expanding the site a bit more as time goes on, but do stop by Florida Luxury Living.

Our blog is in a new home ... if you read it online, we've now consolidated it into our site. If you read it via mail, well, same old same old I believe!

We've done more than just update that. I'm working diligently to update and improve all aspects of the website. One new page that gives you faster access is our products page which I hope you find easier to use, along with our updated Amazon store (just in time for the holidays, *wink*).

Of course, you REALLY deserve to show your support by wearing one of our awesome shirts — we have them for men and women in tank-styles, T's, and polo. I love wearing mine (and hey, my client Joe Vitale tells me he's wearing his and Terri Levine wears hers). If you have one, send me a picture of you wearing it so I can post it up!

This update is just in time (literally) ... did you know there is a bodybuilding movie coming out tomorrow? That's right, it will only be shown once, at 3:00pm on December 3rd ... that's ... TOMORROW! Read about it here and then find out where it's showing near you!

More and more are finally realizing the cardio alone just doesn't cut it ... do cardio AND strength training for best results.

You may lose weight more effectively with nutrient-dense foods. You'll certainly be healthier for it. The easy way to figure out what's nutrient-dense? Get it as close to it's natural, unprocessed state as possible. Then, key it into our nutrition coach to see if you make the grade!

I'm planning on modifying my nutrition starting this weekend ... it's time for some fasting and getting back to the basics. I'll update you with my progress. Many mainstream professionals consider this insane, but I've done it many times with great success. What is success? Is it weight loss? No, I don't do it for that. I do it as an addiction breaker (my diet tends to get a little screwy when I'm under stress, like having my wife in the hospital, for example) and also to center myself ... it helps me focus, especially from a spiritual perspective.

I don't think I'll ever go raw like Karen Calabrese, but it seems to have done wonders for her!

A new book recently came out called Body Express Makeover that is supposed to help you lose weight like a celebrity. Which celebrity? is the question to ask.

Learn about the wonders of vitamin C and then head over to the company that I partner with to pick it up pharmaceutical grade.

Just when you thought the diet was over, a hormone imbalance may put pounds back on after weight loss. Of course, the solution is simple: don't diet. Transform your life, and the hormones can go ... wherever hormones go.

Th ... th ... th ... th ... that's all folks.

Blessed be,