White Carpet Ready Secrets for the Blissful Bride from Fitness Elements Express!

Are you a Bride in search of the Best Blissful Health, Fitness, and Nutrition program that is right for you?

Intelligent Bridal fitness and nutrition tips for brides who want to be ready for their White Carpet day Walk!


Your wedding day is fast approaching, and naturally, you want to look your absolute best as you head down the aisle. Before you freak out about what to do with your "trouble areas" and start thinking of all the reasons you hate working out, remember you can do this without a no-nonsense personal trainer or pricey gym membership. It just takes a little discipline, focus and a few smart fitness tricks! Walk if you can't run! » Myth: You have to spend hours running on a treadmill to really get in shape fast. » Fact: Walking every day is a smart and easy way to kick off your daily workout routine. Keeping a steady stride will help you burn calories, lose weight and relieve any pre-wedding stress. » Go!: Try to shoot for at least 30 minutes of walking a day when possible, and do this at least 5 days a week. According to the American Council on Exercise, beginners can tone down the initial pressure by limiting both their pace and the distance they walk. This means you can break up the walking into manageable chunks throughout the day and still reap the benefits. Start off with a 5-minute morning stroll around your neighborhood; then increase your time and distance gradually throughout the day. Take a 10-minute walk during your lunch break and a 15-minute walk in the evening after work. Remember that keeping a steady pace is more important than the speed in which you walk. Your goal is to elevate your heart rate slightly (if you can't talk while you walk, you're going too fast). Don't skip stretching! » Myth: As long as you break a sweat, you're getting a full workout. » Fact: Giving your body a proper warm-up and cool-down isn't just a necessary part of any workout; it has plenty of additional benefits. Stretching before and after a workout not only increases overall flexibility and boosts circulation, but according to the staff at the Mayo Clinic, it can also improve your posture and relieve stress. » GO!: Since most types of workouts cause the muscles in your body to flex and contract, you'll want to stretch before and after each, and at least three times a week, to maintain a balance - especially if you don't usually exercise. There's an art to stretching properly. Breathe consistently and deeply, but be careful not to push your limits. It's normal to feel a little tension, but you never want to prolong or hold a painful stretch. Snack smart! » Myth: You must avoid the vending machines at work at all costs. » Fact: Smart snack choices can be found among the usual junk food offerings. You just have to know what to avoid. » Go!: You're busy and sometimes need to snack on the go - we get it. But if you must hit the vending machines, start by seeking out snacks that are low in fat, sodium, calories or carbohydrates, and beware of portion sizes. Live Healthy America ranks classic favorites like Doritos, Skittles and Frosted Strawberry Pop-Tarts among its top five "just don't do it" vending snacks. Avoid these and grab something from its best-bets list: Baked! Lay's Original Chips, Planters Sunflower Kernels and Smart food Reduced Fat Popcorn. Don't believe everything you read about water! » Myth: Drinking bottle after bottle of water will help you lose weight. » Fact: There is such a thing as drinking "too much" water, and doing so can cause cramping and sodium deficiencies among other complications. » Go!: People often say that drinking lots of water can help with dieting and intense workout plans. But if you dig a little more, you'll find that some medical and health care professionals disagree. While keeping hydrated can help cleanse the body, drinking too much water could lead to decreased sodium levels in the blood. Stay hydrated, but be careful not to overdo it. References: Idea Fitness, LSJ.com News Forwarded By, Natalie Pyles Health & Fitness Expert, Nutrition Specialist, Bridal fitness, Author, and NSA Speaker, Creator of the Workout Bridal Walk System

FREE! F.E.E. Diabetes Food And Nutritional Bible Consumer Awareness Guide from Fitness Elements Express!

The Whole Secret Truth About Bagels Revealed! What's so great about bagels? They taste good, and most have no fat (before the cream cheese is added, that is). But it's time for a reality check. An average bagel, not even the largest NY bagel, is equivalent to three to four slices of bread, or 45-60 grams of carbohydrate. No wonder people think bagels raise their glucose! If its a bagel you want then its a bagel you get! But you can have your bagel and eat it too! Here's some common-sense tips to enjoy this breakfast staple: Cut bagels in two and eat just half at a time Use light cream cheese spreads and spread lightly Consider low-sugar jam or jelly instead of cream cheese if fat and calories are a concern Diabetes food and nutritional bible. FREE! F.E.E. Diabetes Food And Nutritional Bible Consumer Awareness Guide to the first 11 people who Request it! For more food and nutritional information you wish you had, but don’t --- read the F.E.E. Diabetes Food & Nutrition Bible Guide FREE for Consumers by myself Natalie Pyles, Hope S. Warshaw, MMSc, RD, CDE, and Robyn Webb, MS. You’ll find tips on preparing superstar food such as grains, avocados, fruits, vegetables and more. Includes more than 100 recipes. "Okay, I'll mail it right out to you, I just need your name and address, and your phone number would be great too! You can email fitnesselementsexpress@yahoo.com with all your information and we"ll put a rush on that for you! The Diabetes food and nutritional bible Consumer Awareness Guide is a great little FREE Report for You or a loved one. What this will discuss is what a consumer gets from a gym membership, the purpose of home gym equipment and, of course, personal training services, in-home Nutritional Counseling, food planning, and food preparation, grocery shopping tours and food lists and more... all in one total package WOW! Call Mobile Now 480-544-5502 Dial your Dietetics for your FREE in-home Diagnostic today! http://WWW.FOODMOODCOP.COM/

" A Surprise Gift from Fitness Elements Express...with Love"

"Everyone loves a surprise gift, especially me! An I've got one for you that's extra special if you respond to my invitation within the next 10 days. It's something you absolutely must have before you can seriously consider losing weight and keeping it off. And it's very, very personal. I'll bet you want to know what it is ...Sorry! I can't tell you -that would ruin the surprise! But I can tell you what it's not: It's not a magic potion or low-calorie pizza...It's not a zipper for your mouth or padlock for your refrigerator... And it's definitely not another fat-gram counter! It IS, quite simply, to be an indispensable item that will help you get and stay motivated. You'll slim down. You'll become fit and healthy. It will help you see yourself perhaps as you've never seen yourself before, and it will continue to inspire you for years to come. Oh! I just can't contain myself any longer! The suspense is killing me. The surprise is...Oops! I almost said it! Sending you this wonderful gift with my love and affection will give me such pleasure. Join my exclusive Never Give Up with F.E.E. Weight Loss Club and this gift will be yours to keep, along with everything else I name in the coupon when you respond by calling 480-212-1947 or toll FREE 1-888-539-1651 and even email is great too fitnesselementsexpress@yahoo.com go there NOW and grab your FREE gift Now! (Pssst...don't tell anyone else what your gift is when you get it. You don't want to ruin their surprise, do you?) Love, Natalie!"


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Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 6 No Fancy Fitness Watches or Lab Appointments from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 6 No Fancy Fitness Watches or Lab Appointments!


How to gauge your exercise intensity and use the intensity Rating scale with the F.E.E. Combined-Sensation-Effort Supramaximal-Intensity-Interval(Circuit Training) calorie-ticker-kicker system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Combined-Sensation-Effort system will get you in and out of the gym, park, or at-home gym in 59-79 minutes or less, and will educate you in both of the areas of intensity rating and how to use the intensity rating scale.The idea is to get you how to gauge your exercise intensity. > How to gauge your exercise intensity Besides heart rate and the amount of oxygen you consume during exercise (VO2 max), determining your exertion is as easy as quantifying it with an intensity rating. No fancy watches or lab appointments are necessary; perceived exertion is simply how hard you feel your body is working based on the physical sensations you experience-increased heart rate, breathing rate, sweating and muscle fatigue. Although this is a subjective measure, your exertion rating can provide a fairly good estimate of your actual heart rate during physical activity. This allows you to adjust the intensity (and, as a result, improve the benefits) of your workout. > How to use the intensity Rating Scale Perception of exertion should reflect how heavy and strenuous the exercise feels, combining all sensations of physical stress, effort and fatigue. Use the scale below as your guide. Choose the number that best describes your level of exertion, as it will give you a good idea of the intensity level of your activity, and you can use this data to speed up or slow down your movements to reach your desired range. Most important, concentrate on how you feel instead of what the actual workout load is. If you get hung up on numbers, time, weight or your treadmill neighbor, you won't be able to get an honest assessment. I have provided a sample Intensity rating Description Guide Intensity Rating/Description

• 0/Complete Rest
• 1/Very Weak
• 2/Weak
• 3/Moderate
• 4/Somewhat hard
• 5-6/Hard
• 7-9/Very Hard
• 10/Extremely hard (almost maximal)
• 10+/Exhaustion

Here is your 59-79 Minute or less Workout number 6 of the F.E.E. calorie-ticker-kicker system (Circuit Training) and Supramaximal-Interval-burning method To keep this simple we will call this the Supramaximal- Intensity-Interval training which is what all Brides-to-Be want so do the following and to attain the lasting effects of a lean, tight -toned-total body, you must push yourself to make your metabolism, and cardiovascular fitness stronger. Including this fitness landscape, increasing your fat loss abilities and a structured nutrition plan will make you the star of your Special Day! Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Quick Tip Challenge yourself to get the interval-intensity going Bride-to-Be! Think 15-20 one-minute all-out sprints with 2-5minute walks in between. Duration: 60-80 minutes Intensity: High (7-9 intensity rating) Why it works: When researchers at Flinders University of South Australia (Adelaide) compared continuous running for 30 minutes at 70% VO2 max (about 80% MHR) and interval running of 20 one-minute intervals at 105% VO2 max (100%-plus MHR) with two-minute rest periods, the latter was the excess postexercise oxygen consumption (EPOC). EPOC represents the energy required to recover from exercise. The supramaximal interval training had double the EPOC levels as its continuous-exercise counterpart. In another study, Norwegian scientists found that supramaximal training of three two-minute bouts of exercise followed by three-minute rest periods produced EPOC for up to four hours. > I hope this helps you get going and your big day a great success! Enjoy number Six of Your Supramaximal-Intensity-Interval training Bride-to-Be this calorie-kicker-ticker will win big points for Your special day along with your metabolism and cardiovascular tools for Your future health, fitness, and nutrition! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Supramaximal-Interval-Intensity (Circuit Training) calorie-kicker-ticker system

Wanted: Yo-Yo Weight loss and Fat loss Fugitives from Fitness Elements Express!

Finally! Discover the 5 Hidden Secrets on how you too can assassinate the Saturated animal Fats and get on the Whole Health, Wellness, and Nutrition Heist for Life!

When your Ready for Your Whole Health Secret Service Secrets to be Revealed these are the questions we will Uncover together:

• Why You have not really been 100% ready to assume full-time responsibility for protection of Your Health and Wellness?

• You informally requested and demanded Your Whole Health Secret Service and Presidential protection of Your own Mind?

• You have Officially acknowledged as a distinct organization within Your true Treasury Diet Department to permanently change and modify Your behaviors?

• You have put in place proper Support for Your Whole Health Secret Service full-time prevention-protection-program?

• Your Whole Health Secret Service responsibilities were too demanding and included "detecting persons perpetrating frauds against their own Body, Mind, and Spiritual Government." This appropriation resulted in investigations into the Fast Food, non-conforming distillers, smugglers, junk food supermarket robbers, french fry frauds, and a number of other infractions against the federal fried food laws?

If this sounds like you then You need to Call the Whole Health Secret Service hot line at 1-888-539-1651 for Your FREE Whole Health, Wellness, and Nutritional Diagnostic today! Fitness Elements Express Guarantees up to 2-5 pounds weight loss per week and 1% fat loss per week. Special Reminder the more weight You have to lose the more aggressive You need to Be! Cut the Food Crimes and let the Whole Health Secret Service come for an In-Home Investigation NOW Dial Direct Mobile at 480-544-5502 or visit http://WHOLEHEALTHSECRETSERVICE.INFO/ for Your FREE 5 Fast Food Crimes Special Report You need to know about. Have a happy and Whole Healthy day!

Amazing Abs in 12 Weeks, Flat! "Bride-to-Be" Part 5 from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 5 Amazing Abs in 12 Weeks, Flat!

How to tackle both fat loss and flat abs with the F.E.E. Amazing-Ab-Attack Core-Crushing (Circuit Training) calorie-buster-method

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Amazing-Abs-Attack system will get you in and out of the gym, park, or at-home gym in 59 minutes or less, and will attack both cardio and core in one crunch and cardio bunch.The idea is to elevate your heart rate with crunching, , and cardio bunching intervals and keep it relatively high in between a cardio-circuit-crunching style format and cardio-bunching-crunching machine to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core-Crunching-Cardio exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop. I have provided a sample workout program that demonstrates a total core-cardio-fat loss style workout, but it can be tailored to fit your needs at any time. Because you're performing each crunch, and cardio bunches of exercise for a full 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise core-crunching-and bunching circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is the fifth program for you. You can find the first workout and article in part 1, 2, 3, and 4 so have fun beautiful toned-bride. Here is your 59- Minute or less Workout number 5 of the F.E.E. Cardio-Bunching-Crunching Machine (Circuit Training) calorie-cardio-core burning method To keep this simple we will call this Amazing-Abs-Attack which is what all Brides-to-Be want so do the following and to attain the holy grail of a lean, tight midsection, you must progressively make your abs stronger, burning the flab hiding them and dial in your diet. Fat loss and a structured nutrition plan will make you the star of your Special Day! Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Quick Tip Challenge yourself to get that fat-burning-furnace going Bride-to-Be! Equipment: Elliptical with Arms, Treadmill, Stationary bike Three pieces of gym cardio equipment, one multifaceted, calorie-core-crunching routine. Move immediately from one machine to the next, resting only as long as it takes you to walk from the elliptical w/arms to the treadmill and the treadmill to the bike. Adjust the resistance on the elliptical trainer with arms and bike to elicit the corresponding PE. Elliptical With Arms Time (min)/PE 2/5 1/8 2/5 1/8 Treadmill Incline Fast Walk Time(min)/ Speed/ Incline (%) 2/4.5/0 1/4.5/3 1/4.5/6 1/4.5/9 1/4.5/0 Indoor Cycle Exercise/Time(min.)/PE Seated Climb 1/6 Seated Flat-Road Cycling 1/4 Out-of-Saddle Climb 1/6 Seated Flat-Road Cycling 1/4 Sprint 30 sec./8 Seated Flat- Road Cycling (recovery) 1/4 Sprint 30 sec./8 Seated Flat-Road Cycling (cool-down) 2/4 > For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk flat or on a incline on the treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number three of Your total cardio-core-crunchers Bride-to-Be the Amazing-Abs-Attack will win big points for Your special day along with calorie-core-crunch tools for Your future health, fitness, and nutrition!

Create the Foundation and add this abs routine 3 times a week

Exercise/Sets/Reps Exercise

• Ball /2-3 /10-15
• V-Twist/ 2-3/ 10-15 (to each side)
• Reverse Crunch/2-3/10-15
• Straight -Leg Raise/2-3/10-15
• Plank/3/25-30 sec.

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Amazing-Abs-Attack (Circuit Training) calorie-twisting-burning system

"Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze

How to tackle both cardio and core with the F.E.E. Core Kickboxing Craze (Circuit Training) calorie-burning-twister system


If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This core-kickboxing-craze system will get you in and out of the gym, park, or at-home gym in 54 minutes or less, and will attack both cardio and core in one punch and kick.The idea is to elevate your heart rate with kicking, punching, and crunching intervals and keep it relatively high in between a kickboxing-circuit- style format and twisting core-crunching-machine to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core-twisting exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop. I have provided a sample workout program that demonstrates a total core-kickboxing-craze style workout, but it can be tailored to fit your needs at any time. Because you're performing each twist, punch and kick exercise for a full 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise core-twisting-kickboxing circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number four program for you. You can find the first workout and article in part 1, 2, and 3 so have fun beautiful toned-bride. Here is your 54- Minute or less Workout number 4 of the F.E.E. Core-Twisting-Kickboxing Machine (Circuit Training) calorie-burning-jumping system To keep this simple we will call this Kickboxing-Core-Craze which is what all Brides-to-Be want so do the following and gain Gorgeous, lean, strong, and not bulky Curves: Throughout this workout, remember to keep up your punching, kicking, and jumping pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Challenge yourself Martial Arts Style Bride-to-Be! Warm up > Jumping Rope (double bounce on each jump) for 3 minutes. (L) means left hand, and (R) means right hand. Equipment: Jump Rope and open floor space. Keep in mind Bride-to-Be Martial Artists are some of the Fittest Athletes on the planet and I want you at your very best on your biggest special beauty day! Jumping -Jack Combo Exercise/Time (min)/PE Jumping Jack, , Jab (L)/1/6-8 Jumping Jack, Jab (R)/1/6-8 Jumping Jack, Front Kick (L)/1/6-8 Jumping Jack, Front Kick (R)/1/6-8 Jumping Jack, Uppercut (L)/1/6-8 Jumping Jack, Uppercut (R)/1/6-8 Jumping Jack, Side Kick (L)/1/6-8 Jumping Jack, Side Kick (R)/1/6-8 Jumping Jack, Cross (L)/1/6-8/1/6-8 Jumping Jack, Cross (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 1 Exercise/Time(min)/ PE Knee Raise (L), Roundhouse (L), Cross (R), Jab (L)/1/6-8 Knee Raise (R), Roundhouse (R), Cross (L), Jab (R)/1/6-8 Uppercut (L), Hook (R)/1/6-8 Front Kick (L), Back Kick (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 2 Exercise/Time(min.)/PE Squat, Side Kick (L) /1/6-8 Squat, Side Kick (R) /1/6-8 Cool Down > Jumping Rope (double bounce on each jump) for two minutes. Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise Standing side crunch Standing Reach High and Crunch to mid-section of the body Reverse Crunches off elbows Reverse Side Crunches off elbows Planks up and down off floor Side Planks up and down off floor Cool Down > Jumping Rope (double bounce on each jump) for two minutes Brides-to-Be , or do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number four of Your total core-twisting-kickboxing craze Bride-to-Be the Kickboxing-Core-Craze Workout will win big points for Your special day along with calorie- burning - complete tools for Your future health and fitness Lifestyle! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Core-Kickboxing-Craze (Circuit Training) calorie-twisting-burning system

Pressed for time Daddy? Fitness Elements Express FREE Consumer Fast Food Guide will keep You Lean with Less!

Finally! The Best Healthy and Fit Foods In America that Won't Break the Plate or the Bank!

FREE Consumer Fast Food Guide for Daddy from Fitness Elements Express

Fitness Elements Express has spent countless hours scouring menus and nutrition labels from America's favorite restaurants and supermarket items to identify this delicious list of nutrition superstars. Natalie Pyles finally found and compiled these meals, snacks, and yes, even desserts, are every bit as good for you as they sound from Men's Health. Starting with breakfast, this is a compiled list that will give you an idea through a full day of excellent eating - whether you're on the go, at a sit-down restaurant, or have a few minutes to swing by the grocery store for a quick snack. Whatever the case may be: Dig in!

Here are the Results this will help get Your Abs Six-Packed Again Daddy!

• Quaker Cinnamon Swirl High Fiber Instant Oatmeal (1 packet)
• Jamba Juice Peach Perfection (16 Ounces)
• Jimmy Dean D-Lights Canadian Bacon, Egg White & Cheese Muffin Sandwich
• Starbucks Perfect Oatmeal with Nut Medley
• McDonald's Egg McMuffin
• Bob Evans 3 Scrambled Egg Lites with 2 Slices of Bacon & Fresh Fruit
• Tall Starbucks Skinny Latte + Protein (12 oz)
• Starbuck’s Vivanno Banana Chocolate with nonfat milk
• T.G.I. Friday's Cobb Salad
• Panera Bread Asian Sesame Chicken Salad (Half Portion with Reduced-Sugar Asian Sesame Vinaigrette)
• Cosí's Fire-Roasted Veggie Sandwich
• Subway 6" Double Roast Beef
• Chili's Fajita Pita Chicken
• Cosi Tuscan Pesto Chicken Sandwich
• Nabisco Triscuit Original (6 crackers)
• Muir Glen Organic Garlic Cilantro Salsa (2 Tbsp)
• Emerald Cocoa Roast Almonds, Dark Chocolate (1/4 cup)
• Auntie Anne’s Cinnamon Sugar Pretzel, no butter
• Honest Tea Community Green Tea (16 ounces)
• Fage 2% (7 oz)
• Outback Seared Ahi Tuna (small)
• Baja Fresh Grilled Mahi Mahi Fish Tacos (2)
• Taco Bell Grilled Steak Soft Tacos, Fresco Style (2)
• Pizza Hut 12" Fit and Delicious, with Diced Red Tomato, Mushrooms, and Jalapeno (2 slices)
• Kashi Mexicali Black Bean Pizza (1/3 pizza)
• Domino’s Thin Crust Ham and Pineapple Pizza (2 slices)
• McDonald's Big N' Tasty
• Wendy’s ¼-Pound Single with Small Chili and Medium Iced tea
• McDonald’s Chicken McNuggets with Apple Dippers, Caramel Dip, and 1% Low-Fat Milk
• Marie Callender's Oven Baked Chicken
• Panda Express Mushroom Chicken with Mixed Vegetables
• Stouffer's Meatloaf
• Red Lobster Wood Grilled Sole with Fresh Asparagus
• Chili's Cedar Plank Tilapia
• Ruby Tuesday Peppercorn Mushroom Sirloin
• Klondike Slim-A-Bear Ice Cream Sandwich
• Fudgsicle Original Fudge Bar
• Chili’s Sweet Shot Key Lime Pie
• Uno Chicago Grill's Mini Hot Chocolate Brownie Sundae

I hope you enjoy these Healthier and Fitter Foods that won't keep you away from Your Healthier way of Life!

Have a Healthy and Happy Father's Day!

By, Natalie Pyles

References: Men's Health, Eat This, Not That

New Article! Part 3 Bride-to-Be The Day of the Cardio Core Triathlon and Calorie-Torching Routine

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 3 The Day of the Cardio Core Triathlon

How to tackle both Cardio and Core with the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This calorie-core-torching system will get you in and out of the gym, park, or at-home gym in 59 minutes or less, and will attack both cardio and core in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high in between a circuit format or core work to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-cardio triathlon and core workout, but it can be tailored to fit your needs at any time. Because you're performing each cardio and core exercise for a full 30 seconds or 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise cardio and core circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number three program for you. You can find the first workout and article in part 1 and 2 so have fun beautiful toned-bride.

Here is your 59- Minute or less Workout number 3 of the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

To keep this simple we will call this Ironwoman Workout which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

Equipment: Elliptical, treadmill, stationary bike

Three pieces of gym cardio equipment, one multifaceted, calorie-torching routine. Move immediately from one machine to the next, resting only as long as it takes you to walk from the elliptical to the treadmill and the treadmill to the bike. Adjust the resistance on the elliptical trainer and bike to elicit the corresponding PE.

Quick Tip Challenge yourself with this indoor triathlon course.

Elliptical

Time (min)/PE

2/5
1/8
2/5
1/8

Treadmill Running

Time(min)/ Speed/ Incline (%)

2/7/0
1/7/3
1/7/6
1/7/9
1/7/0

Indoor Cycle

Exercise/Time(min.)/PE

1. Seated Climb 1/6
2. Seated Flat-Road Cycling 1/4
3. Out-of-Saddle Climb 1/6
4. Seated Flat-Road Cycling 1/4
5. Sprint 30 sec./8
6. Seated Flat- Road Cycling (recovery) 1/4
7. Sprint 30 sec./8
8. Seated Flat-Road Cycling (cool-down) 2/4

Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise

• Overhead crunch
• Side Crunches
• Reverse Crunches
• Boat Sit
• Plank
• Side Plank

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number three of Your total cardio core triathlon Bride-to-Be the Ironwomen Workout will win big points for Your special day along with calorie- torching tools for Your future health and fitness!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Cardio Core Triathlon (Circuit Training) calorie-torching system

New! Granola Girl Weight-loss System! How to Banish the Blubber that Covers Your abs, arms, and tush from Fitness Elements Express!

How to Banish the Blubber that Covers Your abs, arms, and tush

Finally! Fitness Elements Express brings to you the Boot Camp Blitz Granola Girl Weight- loss system that burns 300 calories for every 20 Minutes

Listen up Ladies you cannot beat body-fat with weight training alone. If you want to banish the blubber that is covering your abs (and arms and tush), you need to commit to doing heart- pounding, sweat- drenching, calorie-burning, cardiovascular, fitness and nutritional food routines. In this article you will be given a demonstration of the all new Fitness Elements Express Granola Girl Weight-loss System that will help round out your training 1-2-3 fat-burning punch and core nutrition crunch.

First off not all cardio is created equal. High-intensity interval training not only promotes fat-burning, but also improves cardiovascular fitness. Endurance training will also do this, as well as build your muscular endurance. Circuit training increases your heart rate to help you burn calories and build muscle strength. Here's a demonstration of how to use an effective Boot Camp Blitz to maximize those 300 calorie burning intervals.

Get ready to sweat Granola Girl!

You will need an exercise mat, and step bench for your equipment. This is a military- inspired type workout may be bare-bones and came at a good time in solute of June 14th being Flag day! This is an effective form of cardio as any machine can provide. Execute each exercise at a pace that alicits the corresponding PE. Move swiftly from one exercise to the next, or rest a few seconds between exercises if necessary by marching in place- just don't stop moving.


Exercises Time(Min.) PE

March in place (warm up) 3/2

High March in Place 1/5

Glute Kick 1/6

Jog in place 1/5

High March in Place 1/6

Push-Up 1/7

Squat Thrust 1/6

Crunch 1/7

Split Jump 1/6

Step- Up 1/5

March in Place 1/4

Plank 30 sec./5

Skater's Step 1/5

Reverse Crunch 1/5

Side lunge 1/5

Plank 30 sec./5

Squat Jump 1/8

March in Place (cool-down) 2/3


I think this will get you going in the right direction ladies and give you that 1-2-3 Boot Camp Blitz you need. To learn more about Fitness Elements Express Granola Girl Weight-loss Systems that will educate you on Custom Cardio, Calisthenics, and Core Nutrition just ask Natalie Pyles today! Have a happy and healthy day!

By, Natalie Pyles

Author, NSA Speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, Holistic Nursing and Nutrition Educator and Consultant, and the creator of the all new Granola Girl Weight-loss System

P.S. If you would like to learn more on topics such as Buckwheat not a derivative of a Wheat product and more then call Natalie Pyles today at 480-212-1947, or Tweet, or Face book her, or email fitnesselementsexpress@yahoo.com to answer any questions you have and more!!

Another New Transformational Whole Health Success Story Tiffany Benson from Fitness Elements Express!

We all Make choices in life it really is up to You! You too can decide to live life to the fullest today! Remember Tiffany and I both overcame our fears and took a different path! Just let go of all Your emotional eating and deal with things on a more healthful way! You really can start right away! Fitness Elements Express will change you for life!! Have a healthy and happy day!

Subscribe to my You tube account and watch Tiffany's Success Video today! http://www.youtube.com/user/Npyles

Upper Body-Blitz Makeover! New Article and Part 2 for the Bride-to-Be of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 2 The Day of the Upper Body-Blitz Makeover

How to tackle both cardio and weights with the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system


If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This time crunching system will get you in and out of the gym, park, or at-home gym in 49 minutes or less, and will attack both cardio and weight training in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high while lifting weights in a circuit format to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Free- weight exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-body workout, but it can be tailored to fit your needs at any time. Because you're performing each weighted exercise for a full minute - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number two program for you. You can find the first workout and article in part 1 have fun beautiful bride.

Here is your 49- Minute or less Workout number 2 of the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

To keep this simple we will call this Upper Body-Blitz Total Body Makeover which is what all Brides-to-Be want so do the following and gain Gorgeous Curves:

5-minute cardio warm-up (RPE 4-5)*
3-minute run in place, high knees (RPE 7-8)
Chest
1 minute Dumbbell Flye or Cable Crossover
1 minute Bench Press
Back
1 minute Front Pull-Down
1 minute Seated Cable Rows
3 minute jumping jacks (RPE 7-8)
Biceps
1 minute EZ Bar Curl
1 minute Preacher Curl
Triceps
1 minute Dumbbell Kickback
1 minute Lying Triceps Extension
3 minutes jump rope (RPE 8-9)
Shoulders
1 minute Up Right Row
1 min Lateral Raise or Bent-Over Lateral Raise
3 minutes side-to-side hop (RPE 8-9)
1 minute push ups
1 min dip
6 minutes abdominal crunch
5-minute cool-down and stretch*

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill or ride a stationary bike and pedal faster with a 2-3 Resistance. I hope this helps you get going and your big day a great success! Enjoy number two of Your total Body Makeover Bride-to-Be the Upper Body-Blitz will win big points for Your special day!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be

New Article from Fitness Elements Express! Food and Mood go hand in hand and TV Food ads are Promoting bad diets so Be Aware!

New Science-based research reveals a direct correlation between what you eat and how you feel

How your Food and Mood go hand in hand and TV Food ads are Promoting bad diets so Be Aware!

Have you ever felt emotional and couldn't figure out what was making you feel this way? Well my friends you are not alone the secret to happiness could be in your very next meal. What you eat may play a role in how content you feel according to recent findings from studies have found the connection to food and how it relates to your moods.This is just one more reason for me to express the importance of healthful eating so you can be in more control of your emotional state, feel great and live well.

While the link on food and moods is always ongoing research and scientists have shown how diet effects our emotions. For example Protein-rich foods give us mental alertness and carbohydrate-rich foods help put us in a more relaxed state.

Other types of diets have also been investigated that affect moods. For example the Mediterranean diet results in a much lower risk of depression , according to large population -based study (Sa'nchez Villegas et al. 2009). The results showed that even after the modification to healthier lifestyle changes and better behavior patterns the Mediterranean diet clearly had a 58% less likely hood of developing any kind of mental unhappiness or depression.

The reason this diet pattern proves to be so highly effective is the increase of monounsaturated fats and includes plenty of fruits, vegetables, fish, legumes, cereals, and nuts. You may also want to keep in mind what the Mediterranean diet doesn't include: a lot of red meat, alcohol or dairy. The foods that proved the most mood-lifting benefits were fruits, nuts, legumes, and olive oil. These good for you foods have been around a long time and you always want to keep them in your lifestyle tool box.

While another recent Study has found these TV food ads peddle huge amounts of sugar and fat, with few fruits and vegetables can you imagine how unhealthful this is if you aren't paying attention to what your consuming and putting down your throat on a regular basis. Some of this information is so alarming! If you let TV ads dictate your diet and what you eat this is what you will get huge amounts of sugar and fat but precious few of vegetables, fruits, and nuts in your diet. That's the findings of a new study that analyzed what would happen if a person were to eat 2,000 calories of foods that are advertised from the tube.

"The results of this study clearly show and suggested that the foods advertised on television tend to oversupply nutrients associated with chronic illnesses including saturated fat, cholesterol and sodium. These ads also under supply potassium, fiber, Vitamin A,D, and E ," and and could protect us against other illnesses as well.

Researches came to their conclusions after analyzing the food advertised during 84 hours of prime-time broadcasts and 12 hours of Saturday morning broadcasts during a month. You can find these findings in the June issue of the Journal of the American Dietetic Association.

It is a wonder why are food and mood matter. More importantly we can't afford to make any more emotional decisions without being aware at all times. Believe it or not my friends you do have control I am living proof. Just think a sound body, mind and spirit wouldn't that be wonderful! Have a healthy and happy day!

By, Natalie Pyles

Source: Maggie Moon, MS. RD, (Sa'nchez Villegos et al.2009), Health Day, Journal of the American Dietetic Association

Author, NSA Speaker, Health, Fitness, & Nutrition Consultant, Wellness Coach, Holistic Health, Nutrition, and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist

New Article! Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be"

How to tackle both cardio and weights with the F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This time crunching system will get you in and out of the gym, park, or at-home gym in 49 minutes or less, and will attack both cardio and weight training in one fell swoop.The idea is to elevate your heart rate with cardio intervals and keep it relatively high while lifting weights in a circuit format to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Free- weight exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop.

I have provided a sample workout program that demonstrates a total-body workout, but it can be tailored to fit your needs at any time. Because you're performing each weighted exercise for a full minute - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress.

Here is your 49- Minute or less F.E.E. Cardio Combo Crunch (Circuit Training) time-cruncher system

5-minute cardio warm-up (RPE 4-5)*
3-minute run in place, high knees (RPE 7-8)
1 minute lateral raise
1 minute lateral raise
1 minute alternating lunge
1 minute bi-cep curls
3 minute jumpimg jacks (RPE 7-8)
1 minute overhead triceps extensions
1 minute step up
1 minute incline push-up
3 minutes jump rope (RPE 8-9)
1 minute pulldown
1 min plie' squat
1 min overhead shoulder press
3 minutes side-to-side hop (RPE 8-9)
1 minute front raise
1 min dip
1 min calf raise
6 minutes abdominal crunch
5-minute cool-down and stretch*

* For your warm up and cool down Brides-to-Be , do whatever type of cardio you like; for example, walk or run on a treadmill or ride a stationary bike and pedal faster with a 2-3 Resistance. I hope this helps you get going and your big day a great success!

Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be

Brand New System Workout Bridal Walk from Fitness Elements Express!

Stop! If Your a Bride to be Keeping Your look Fabulously Fit and Feminine requires Female Fitness and Nutritional Advice

Whether Your an Empiress or Mermaid this is Your one Special day You can't afford to make a Mistake!

With Fitness Elements Express's NEW! Workout Bridal Walk Program You will look Extra amazingly Toned for Your once in a Lifetime event. Talk about Totally toned Bi-ceps, toned back-side from the back of the neck down, and a feminine flat tummy for Your honey on Your Honeymoon!

And we must not forget Your photos You only get one SHOT!!

P.S. This is a Special offer for the Bride it comes in three different Exclusive packages for You the Princess:

Option # 1 36 One-On-One sessions (12-weeks) At-Home, In the Park, or wherever is convenient for You Private Fit 4 Bride totally toned body and designed to Shed fat Private sessions prepared for You in a Cardio-Calisthenic and Body-Resistance Fashion. You will also receive a customized Nutrition plan, which will include menus, recipes, and a food shopping list that will give you that Feminine and Gorgeous look You Ultimately deserve!

This is Originally Valued at $ 2,999.00 but this is Your Special Day and Fitness Elements Express wants You to have affordable Fabulous Flair so this can be Yours Today for Only $ 2,412.00

Option # 2 24 One-On-One sessions (8-weeks) You get the same as above just fewer sessions with Your Female Fitness and Nutrition Expert Natalie Pyles if that is what works for you during Your special time. You get At-Home, In the Park, or wherever is convenient for You Private Fit 4 Bride totally toned body and designed to Shed fat Private sessions prepared for You in a Cardio-Calisthenic and Body-Resistance Fashion. You will also receive a customized Nutrition plan, which will include menus, recipes, and a food shopping list that will give you that Feminine and Gorgeous look You Ultimately deserve!

Option # 3 6 Private Coaching calls (6 months) and 24/7 e-mail and on-line support for Only $ 582.00 this a more cost effective way but still gets amazing Results and You will get all the education and structure You need! This is an option for the Disciplined and do-it Your-selfers. Call Your Mobile Fitness and Nutrition Expert Natalie Pyles Now at 480-544-5502 or toll free at 1-888-539-1651 to be connected immediately! If you still want to learn more e-mail FitnessElementsExpress@yahoo.com or got to http://WORKOUTBRIDALWALK.INFO/ to learn more today!

Natalie looks for forward to Making Your Special Wedding day an Extra Special Event!

Amazing! New Revolutionary Summer Melt Down Supermarket Diet Boot Camp

Fitness Elements Express's Guide to Eating Right with the Family this Summer



Howdy! To all my health and fitness friends! Over the next two weeks I will map out a step by step food shopping list for you that will be updated ever other day on my blog giving you the checklist of foods you will need for your Summer Melt down Supermarket Diet Boot camp. The way to make this easy for you is to subscribe to my blog so you will get your updates every other day. That would be the easiest way for you to get the great helpful educational content that will get you melting down fat fast!

Keep in mind these lists may look like a lot of food at first but if we do this step by step it will be be so much fun for you, your family, and tummy in the sun! You'll be using the lists for the weeks ahead so stay with me. The lists assume you have nothing in the kitchen, not even salt! So, forgive me if you already some of these foods, but if not add them to your list and scratch off the rest of what you do have.

Tips to remember during these next few weeks of collecting your lists of foods and menu development for you and your family are these:

This isn't "diet food" but normal food in moderate portions.
Family members can simply enjoy larger portions, but this may be defeating the purpose if your trying to cut calories and lose weight. For instance if you have an active teenager they may have two chicken wraps for lunch, while you may have one.
Your husband can add more pecans and dressing to the Spinach salad for dinner, have more crackers, and perhaps finish with a piece of fruit. While you may only need one serving Mommy.
Take out your calorie controlled serving, then let the rest of your family have as much as they like! This can be a winning team sport for you and your family this Summer with your Summer melt Down Supermarket diet F.E.E. Boot camp plan.

There are no quantities on the lists you will have to determine that according to the size of your family. So, just use your good judgment and go through the menu plan and note what you will need. Also, for some of the fruits you may not want to by them too far ahead of time. So wait until we get through the list making so you can begin to put your menu planning together.

Here are the the first days foods you will put on your food shopping list.

Fresh Produce

Fruits

Apples
Bananas
Blueberries
Cherries (In season this month)
Cantaloupe
Grapes
Lemons
Limes
Mangoes
Oranges
Raspberries
Strawberries (or get frozen)
Tangerines (or Oranges), which ever you like will do!

This is your task for day one my health and fitness friends so add this to your Summer Melt down Supermarket Diet F.E.E. Boot camp plan and be on the lookout for your Vegetables and Herbs in a few days! I hope this gets you and your family off to a great start this summer!

Have a Healthy and Happy day from your Health, Fitness, and Nutrition Expert Natalie Pyles!

By, Natalie Pyles

Author, NSA Speaker, Health, Fitness, & Nutrition Consultant, Wellness Coach, Holistic Health, Nutrition, and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist