Stop! Great American Smokeout Month is Here!

In the Spotlight

Quit Tobacco for Good!
Smoking damages nearly every organ in the human body and is linked to at least 15 different cancers. If you still use tobacco, make a plan to quit on November 19th, the day of this year's Great American Smokeout. read more >>
What Cancer Patients Need to Know About Swine Flu
Listen to the Latest Powerful Choices Podcast

In the News

Top Story:

Report: Over 100,000 Cancers Linked to Excess Body Fat
Researchers have known being overweight puts people at an increased risk of some types of cancer. New data highlights the extent of the problem. read more >>

Recent News

FDA Approves New Leukemia Drug
ACS Report Addresses Environmental Pollutants and Cancer Risk
More News >>

P.S. If You have an addictive personality then get addicted to Health & Fitness I call it the Diversion technique it works my friends! Just ask Natalie how 480-212-1947 or email Fitnesselementsassociates@yahoo.com for a FREE Health & Lifestyle Consultation today!

Learning and Loving Living Foods

How to add Raw and Living Foods and Achieve Optimal Health


"Enzyme" (A living catalyst)

Did you know enzymes help synthesize, join, and duplicate entire chains of amino acids? Breathing, sleeping, eating, digestion, nutrient, absorption, thinking, moving, working, growing, blood coagulation, immunity, thinking, dreaming, sexual activity, excitement, reproduction, and sensory perception are all dependent on enzymes.

Enzymes can be divided into two basic categories: exogenous (introduced from outside the body) and endogenous (produced in the body).

Exogenous Enzymes

In its raw state, each food contains the enzymes needed for its own digestion. These foods are exogenous. They include protease (which breaks protein chains into smaller amino acid chains and finally into individual amino acids), amylase (which breaks carbohydrates into into simple sugars), lipase (which breaks fats into fatty acids and glycerol), lactase (which breaks down milk sugars), and cellulase (which breaks down the bonds in fibrous foods).

Endogenous Enzymes- Digestive and Metabolic

Digestive enzymes are endogenous, being produced mainly in the pancreas and to some degree in the stomach and small intestines. They include trypsin, chymotrypsin, and pepsin. Their function is to break down carbohydrates, fats, and proteins into nutrients that are more readily available to the body.
These enogenous enzymes affect the tissues and organs of the body, facilitating functions such as movement and speech. Metabolic enzymes use the nutrients absorbed from the food for important bodily processes including tissue repair and regeneration.

Why Go Raw?

Losing Weight

When trying to lose weight a diet of raw foods can certainly help. In general you'll be consuming fewer fats and starches, which are the main culprits in weight gain, and you'll have more energy, so it will be easier to exercise. Exercise can improve posture, circulation, elimination, and oxygen intake, and is absolutely essential in any weight loss program. Exercise also helps the body produce more endorphins, which can improve mental outlook.

Tip

If weight loss is your goal eat less of the sweet foods (such as bananas and dates) and more of the cleansing foods (such as apples and carrots) in the Raw form.

Gaining Weight

Some people who begin a totally raw diet become thin enough to concern their families and friends. Although this may happen initially, you should then gain some weight back over the course of a few months.

Tip

Try drinking a smoothie or two between meals, and incorporate foods that encourage weight gain such as avocados, bananas, dried fruits, pumkin seeds, sunflower seeds, and nut butters into smoothies. Eventually, your weight should find its balance.

Achieving True Health
In the typical Western lifestyle, we get in the way of our own health by conjusting our cells and ourselves with the processed and hard-to-digest food. Live food infuses ones being with fresh, vibrant energy, helping us feel invigorated and revitalizing our capability to resist disease. When we become ill, we must first recognize our illness as a sign that the body is trying to heal itself. Most often disease results from the building up of imbalance or daily "wrongs" against nature. Disease is the method of cleansing, repairing, and restoring itself.

Tip

Good health is not simply freedom from disease but is also physical, mental, and emotional vitality.
These four facets of good health are supported and strengthened by the raw foods way of eating.


I hope you found this information valuable. Have a healthy and happy day!

By, Natalie Pyles

Fitness & Nutrition Expert, Medical Exercise Specialist, Author, & NSA Speaker

News Alert! Special Raw Dairy FREE Chocolate Pudding Event!

Saturday, September 12th

Learning and Loving Living Foods

2 pm - 3 pm Complimentary to the Community

Whole Foods in Scottsdale at the Raintree Store Location

We will be meeting in the Community Room for this class. Natalie Pyles from Fitness Elements & Associates will be introducing you to Living Foods. Come and learn the essentials of incorporating some of these foods into your diet, while eliminating other food choices that bog down your body. Natalie will make a dairy-free, raw chocolate pudding for you to try. Please RSVP so we know how many to prepare for connie.nelson@wholefoods.com or call 480-212-1947 Today!

How You and Your Family can take the Green Ultimate Family Expedition

How to take a Volunteer Family Vacation Experiencing Nature, Science, and Education


Imagine you and your family, off on a scientific expedition, like studying whales in British Columbia or helping manage a rain forest in Puerto Rico. Did you know this is possible for you? Next year, instead of going to the seaside resort, an amusement park, or a cruise, plan to take your family on a volunteer vacation. Not only will you save money, have a terrific adventure, and provide valuable manpower on projects that are helping the planet and all its inhabitants. This would create an amazing bond between you and your family while showing acts of kindness and grattitude to the world. Nature is one of the most enjoyable FREE gifts of all. Escaping into nature is also very destressing and where we tend to be most creative.

Many volunteer vacations are a subset of a booming trend known as "ecotourism." That means environmentally conscious travel to places where nature is the main focal point and attraction. Many of the places where nature is at its most dramatic are in less developed countries, so ecotourism aims to benefit the people who live there - by using local services (for example hiring guides or eating at local restaurants) and helping protect the place your visiting. While there are an increasing number of high-end-eco-resorts, there are also many inexpensive opportunities to stay in comfort surrounded by spectacular scenery- especially if your willing to volunteer your time.

In addition to the specific project you're working on, there's usually a lot more to enjoy: the company and camaraderie of fellow volunteers; the travel to spectacular locales; meeting, working, and living with local folks; and spending your time off exploring the area can create memories for a lifetime.

Here are a few tips to research if this is something you find attractive for you and your family:

1. Sierra Club offers "Service trips" Visit www.sierraclub.org and search on "volunteer vacations."
2. If you would enjoy picking grapes in California's beautiful wine country or learn about organic gardening in the splendor of the southern Colorado Rockies. Visit www.wwoofusa.org

I hope you find some of these helpful tips valuable and you too can make use out of a memorable trip for you and your family. Have a happy and healthy day!

By, Natalie Pyles

Health & Fitness Expert, Nutrition Specialist, Author , & NSA Speaker

"How to Use Faith in Healing your Unhealthful Habits"

The 4 P's in Preconditioning your mind to Success

Positive thinking is one of the most powerful tools you have access to in life in overcoming major obstacles and adversities in life and day to day living. When you focus your energy and thoughts on positive thoughts how does that make you feel? Have you ever heard the saying you become what you think about most of the time? Well this is true for anything in life you have a much better chance at overcoming poor health, obesity, negative thinking, or whatever your dealing with in life by at least staying more optimistic about things. Nothing lasts forever we are always going through peaks and valleys that is what you call life period! The truth is we all have problems and life is all about solving and finding solutions to our problems. The better we become at using our minds consciously when it comes to our health the better chance we have at staying well through mind, body, and spirit. Basically, the better you can cope with life through constructive choices and habits the better chance you have at achieving lasting health.

Prayer is another powerful tool that will give you so much peace and guidance in life. I realized years ago I am nothing without God. Taking the power of God into your life is one of the most essential steps in preconditioning your mind to success. Forecast that you are going to achieve a certain goal , and then move steadily towards that goal. When you have given yourself a really difficult assignment, you cannot achieve it by yourself. I happen to believe weight loss is one of the biggest obstacles people have to overcome in their life. I see it every day with my clients the things the go through after our sessions together. The choices they have to make in social settings, family environment, and work etc. The demands of today are absolutely overwhelmimg with too many choices and life throwing us in so many directions. I happen to know first hand how difficult weight loss is I had to overcome it myself. Losing 65 pounds as teenager was not easy because it required hard work, and a heck of a lot of faith! Remember this Prayer changes things! We need to use the mighty forces that God has given us and draw upon that power that he has placed in everyone of us. These powers are available to all of us that can ultimately lead us to a life full of success!

Planning is another critical area of achieving your ultimate levels of health and successful living. No matter where you are now successful living and better health can be yours with a good plan. It doesn't matter who you are or how often you've failed . Neither does it matter how old you are. Successful living can always be yours through the transformation of renewed thinking, and amazing success-pattern strategies. Before knowing Jesus I was always chasing the wrong things Fitness competitions, vanity, success, money, and all the things of the world that once I achieved them didn't really fix my inner self. If your reading this right now I want you to listen to me loud and clear until you accept yourself, forgive yourself, and learn to trust yourself and what God can do in your life then better things will begin to happen for you. You need to be ok with you from the inside out and live your life from a loving standpoint. Having a good plan of action that you can maintain for a lasting lifestyle is the only way to long lasting success. That is why I'm always happy my friends because I know where I'm going. Life here is temporary and I choose to follow what is right!

Purpose is the last key element to achieving lasting better health and vitality. Have you ever seen so many people fail every diet, every program, up and down all around. All I can say is WOW! I know I have truely seen it all over the years of being in this business. What I can tell you that is absolutely true is that overweight people want a quick fix. People don't stop to think about what got them there in the first place and how many years it took to put it on. Poor health and poor thinking doesn't happen over night my friends. I have found the most successful people that have overcome weight loss and better living chose a better lifestyle on purpose. Based on their values and principles of life that gave them purpose and meaning they were able to apply it to their every day living. Remember my friends life is not easy and I realize that but don't wait until it's too late apply the 4 P's in Preconditioning your mind to Success and watch just how much your life will get better each and every day. God is always with you and has never left you and he has always had faith in you the question is do you have faith in you? Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

Blueberry Tips and Recipe of the Month!

Discover Your Blueberry Cravings!

Healthy Tip: Get a Blueberry Boost

Blueberries top the charts with antioxidants and have been shown to help with brain, eye and vascular health. Packed with phytonutrients, blueberries may also promote healthy aging and benefit short-term memory — helping you remember to eat lots of these little gems!

Blueberries

Selecting

Select firm, dry berries that have a subtle, whitish bloom over a uniform blue-black color. The chalky bloom is a sign of freshness, not mold. Gently shake the carton to make sure the berries move freely. If they don't, it may indicate that they are soft and damaged. When selecting any type of ber

ry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.

Storing

Keep ripe blueberries in a covered container in the refrigerator for up to a week. Inspect them right after purchase and discard any soft or damaged ones as well as any debris. Blueberries may be frozen though their taste and texture will be slightly altered.

Using

Don't wash fresh blueberries until you're ready to use them—the chalk-like bloom on the skins helps keep them fresh. When adding fresh blueberries to batters such as pancake batter, dust them lightly with flour and add them last to prevent them from sinking to the bottom of the mix and beco

ming unevenly distributed.

Nutrition Information

Blueberries, both wild and domestic, are increasingly recognized for their health benefits, particularly their high antioxidant content. Because of their small size, wild blueberries have more skin and therefore more antioxidants per pound than domesticated varieties.

Your Blueberry Recipe

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Items to add:

• 1 (12-ounce) day-old baguette, cut into 1/2-inch cubes
• 1 pint blueberries, divided
• 12 ounces Neufchâtel cheese, softened*
• 1/2 cup sugar
• 8 eggs*
• 1 cup sour cream
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 2/3 cup milk*
• Maple syrup* (optional)

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Serves 8

Serve this sweet and custardy breakfast bake for breakfast or brunch. It’s assembled the night before, so pulling together a delicious breakfast for guests is a snap. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.

Ingredients

1 (12-ounce) day-old baguette, cut into 1/2-inch cubes
1 pint blueberries, divided
12 ounces Neufchâtel cheese, softened*
1/2 cup sugar
8 eggs*
1 cup sour cream
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
2/3 cup milk*
Maple syrup* (optional)

Method

Place half of the bread cubes in a greased 9- x 13-inch baking dish. Sprinkle with blueberries, reserving a few for garnish.

In a mixing bowl, beat cheese and sugar until smooth. Beat in the eggs, sour cream, vanilla and cinnamon. Gradually add milk until blended. Pour half over bread. Top with remaining bread, then remaining cheese mixture. Cover and chill overnight or up to 24 hours.

Remove from refrigerator 30 minutes before baking. Cover and bake at 350ºF about 30 minutes. Uncover and bake about 25 minutes longer, or until a knife inserted near the center comes out clean. Sprinkle with reserved blueberries. Let stand 5 minutes. Serve with maple syrup, if desired.

Nutrition

Per serving (about 8oz/240g-wt.): 260 calories (100 from fat), 11g total fat, 6g saturated fat, 9g protein, 28g total carbohydrate (1g dietary fiber, 23g sugar), 235mg cholesterol , 135mg sodium

New E-mail CourseThe 9 Great Lies of Weight Loss and Fat Loss Lesson 1 http://the9greatliesofweightloss.blogspot.com/ Enjoy!

New Article Published! How to get into the Action Habit

Discover the difference between Mr. Activationist and Mr. Passivationist


Here's something leaders in every field agree on: There is a shortage of top-flight, expertly qualified persons to fill key positions. There really is, as the saying goes, plenty of room at the top. As one executive explained, there are many almost-qualified people, but there is one success ingredient often missing. That is the ability to get things done, to get results. Which one are you? Are you an activationist or a passivationist?

Every big job- whether it be operating a business, high-level selling, in science, the military, or the government-requires a man who thinks action. Principle executives, looking for a key person, demand answers to questions like "Will he do the job?" "Will he follow through?" "Is he a self-starter?" "Can he get the results, or is he just a talker?" I know I have been tested many times being a Physical fitness trainer, Nutritionist, and Wellness coach where results and success are the bottom line. I always have to perform and go the extra mile to help my clients and customers succeed with their health and fitness goals and needs. I know the committment that takes on my side and on their side. Afterall, we are a team even when things get tough we have to push through those plateus and possible backsliding days or weeks. It is the end result that really counts.

All these questions have one aim: to find out if the fellow is a man of action.

Excellent ideas are not enough. The thought of getting healthy and fit are not enough. An only fair idea acted upon, and developed, is 100 percent better than a terrific idea that dies because it isn't followed up by action.

The great self-made merchant John Wanamaker often said, "Nothing comes merely by thinking about it."

Think of it. Everythingwe have in this world, from satelites to skyscrapers to baby food, is just an idea acted upon.

As you study people - both the successful and the just average - you find they fall into two classes. The successful are active; we'll call them activationist. The just average, the mediocre, the unsuccessful are passive. We'll call them passivationist. Again which one are you when it comes to your health and fitness goals are you a activationist or a passivationist? A doer or a "don'ter"? You can only be one or the other you choose.

We can discover a success principle by studying both groups. Mr. Activationist is a doer. He takes decisive action , gets things done, follows through on ideas and plans. Mr. Passivationist ia a "don'ter." He postpones doing things until he has proved he shouldn't or can't do them or until it's too late.

The difference between these two groups shows up in little and big things in life my friends. To aquire new good habits takes time and continuous action. Whether your having a good day or a bad day you still need to follow through with your committments to yourself and others. Remember we all have the ability to lead within us it is a choice in life no matter whether it is to become a business owner, a doctor, a priest, a teacher, or to tackle our health and fitness goals. Are you going to be a activationist or a passivationist? You decide! Have a healthy and happy day!

References: Dr. David J. Schwartz, Ph.D

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Wellness Coach, Author, & NSA Speaker

By, Natalie pyles

New Article Published! Transforming Your Inner and Outer Self Successfully When Your in Over Your Head

Are you a Goat Or a Tiger?


Consider the Oriental fable about the little tiger orphaned immediately after birth, raised by a friendly herd of goats. The little tiger played with the goat kids, drank milk from the nanny goat, and slept secure in the goat's cave. Quite naturally, the little fellow came to think of himself as a goat. He did his best to bleat like a goat. He tried to cultivate a taste for grass and paper, but something inside didn't always feel quite right. Have you ever felt like this when you've approached changing your behaviors and habits when it comes to your inner and outer self? Could it be that maybe it does not align with your true values and beliefs in life? You might want to search a little deeper and find out why by asking the right kinds of questions especially when it comes to your health and fitness long term goals and sustainable outcomes.

One day a huge Bengal tiger came bounding into the clearing where the little tiger was playing with the goats. As the tiger roared, the goats ran for cover. The little tiger was the only "goat" who didn't race away. Instead, he felt strangley drawn to the huge, magnificent creature. Do you ever feel like this when you first set out for your health and fitness transformations, programs, or New year goals? You feel big, bold, courageous, and have an I can do mentality right. Then what? Read on about this brave little tiger.

The big tiger led the little fellow down the hill to a nearby river and urged him to take a close look at his reflection in the water. Whenever he had looked in the water before, he had seen his reflection as an odd - looking goat, because that was what he expected to see. But now he saw his reflection differently, as a tiger. When people lose weight for the first time sometimes they can't handle it because they have not excepted the new image of themselves from the inside out and they don't know how to accept it. I have watched this so many times in my career over the years how people yo-yo and self- sabotage their hard work and efforts. It is truely a matter of the inner work period! Keep reading to learn more about the little tiger.

The big tiger let out a tree- shaking roar. "Why don't you roar like that?" " Never tried," thought the little tiger. He sat back on his haunches like a big tiger did, took a deep breath , and tried to roar. To his surprise he felt a rumble deep within his stomach. It grew stronger. He opened his mouth wide and the most amazing roar came out, cascading over the the jungle. From that day forward he knew he could never be a goat again. I know change is so scary at times and most of us don't want to really change we are attached to our ways, thoughts, behaviors, and habits, but for those of us who are still searching for the right answers keep reading.

You can be tiger, not a goat. A lion, not a mouse. Your big self, not your small self. You may have never tried to roar, and that's all their is to it. If you feel you are in over your head, you probably aren't. You've probably just never tried going their before. Most people have more talent and ability than they give themselves credit for. Go ahead and throw back your head and roar as loudly as you can. You'll probably surprise yourself! I believe in you even if you feel you really are in over your head literally. Have a healthy, happy, and prosperous day!

References: Dr. Maxwell Maltz, M.D., F.I.C.S.

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Wellness Coach, Author, & NSA Speaker

New Break The Bulge Book of the Month Club!

If You value Your Health and Fitness Education You will love this!

Break the Bulge with the gift of a Book!

Announcing the New Book of the Month club from Fitness Elements: For every 10 Pounds You lose You recieve a FREE Book of your choice up to $19.97 whether it is Motivation, Success, Sports, Business, Health , or Nutrition it is all up to You! You have to fight back by mastering Your mind You can just as easily learn good thought patterns as you can bad ones. We hope this helps you have a greater learning experience with lasting behavior change. Have a healthy day!

P.S. Ask us how this works today 480-212-1947 or email fitnesselementsassociates@yahoo.com

How To Conquer Weight loss Reluctance

Five Steps to Conquer Weight loss Reluctance


What is weight loss reluctance? It is best typified by the the health and fitness seeker who hangs out around the gyms, outside or even at home every morning drinking coffee and chewing the fat with other health and fitness seekers rather than getting in a productive habit of a successful weight loss program that sets you up for maximizing serious results for the earliest possible start; the health and fitness seeker who shuffles around without a proper unique program designed for them is unplanned and will not get results period. The fact is like anything else weight training and good nutritional habits for weight loss should have a path and plan for measurable results. The one who procrastinates all day long by rationalizing will not be successful and see the desired results they seek and deserve.


How can we specifically apply this to conquering weight loss reluctance? As with most things , a problem honestly acknowledged is at lest half solved. If you will confront your habit of avoidance and take it on with the determination to chase it out of your daily life, this alone is much more than just the first step of a lengthy journey; instead, it is a giant leap toward your weight loss success. A leap that puts you perhaps halfway to your goal.

Over the years, I have met and had lengthy conversations with many of my top professional clients. Almost without exception, these men and women had struggled off and on over the years with approaching weight loss and at some point in their life and ultimately made a decision , a committment to move from avoidance to confrontation. I don't mean confrontation in the negative sense, by the way. I mean confronting your own demons with bold and brave determination. Having the courage to rid yourself and your life of any particular demon, in this case , weight loss reluctance , is almost magical in its power. By taking action and facing the true root to those demons and applying forgiveness and letting go these clients finally achieved lasting results.

Apply these five steps to your successfull weight loss approach and see how they make your efforts fast forward a notch with greater results and success.

• Step 1: Choose Exercises and Eating plans you feel good about doing and taking action on.
• Step 2: Be 110% Sold on What Method or Program You Approach
• Step 3: Try Recalling Past Accomplishments With Your Weight loss Efforts
• Step 4: Use Mental Rehearsal for Success
• Step 5: When that little tension ball starts to appear Relaxation techniques works every time

I hope you enjoy these tips and really search deep on how you can use these tried and true techniques to have more success with your health, fitness, and weight loss goals. Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Weight loss Specialist, Nutritionist, Wellness Coach, Author, and NSA Speaker

Calling All Kettlebell Kittens!

Core, Cravings, Curves and More...


How to Cut fat by attacking the Core and More



I am Natalie Pyles, owner of Kettlebell Kittens Workout in Phoenix, Arizona and creator of the “Art of KettleBell training the Core and more” workout series. I’ve seen, studied, and used almost every quality fitness tool and worthless infomercial gadget introduced to the marketplace over the last couple decades. Quite a few of them get regular use at Golds Gym… but I’d need three times the gym space to hold what’s been tossed in the dumpster out back!

I’m quite open-minded and will try just about anything with my clients. After all, mainstream folks need variety more than anything to stay motivated. We use bands, barbells, medicine balls, rings, punching bags, dumbbells, stability balls, spinning bikes, bosu balls, and about a dozen other fun tools.

My favorite tool (and the core of most of my training) is now the kettlebell. A kettlebell looks like a cannonball with a suitcase handle welded to the top. It’s a hunk of iron with a long, rich history that is virtually unknown in America. Kettlebells have been used for centuries in Eastern Europe and are beloved for the strength they impart. The kettlebell might seem completely unfamiliar to you… but think back to early childhood. Most people have a fuzzy recollection of the circus strongmen in Bugs Bunny cartoons tossing them about. Are you with me now?

I was originally drawn to the kettlebell because of its simplicity and unique shape. It is an undeniable chunk of iron. I can’t imagine anyone hanging the “infomercial gadget” sign on a kettlebell. This is clearly a serious strength tool. As I began to study this simple, utilitarian looking implement, I discovered a deeper training philosophy surrounding its historic use.

For hundreds of years, kettlebell use has focused on muscle integration rather than isolation. Nearly every drill recruits multiple muscle groups to work in unison. The body is trained as a whole and particular emphasis is focused on the core and back muscles. Isn’t it interesting to see the “new” paradigm in American fitness shifting to a radical “new” philosophy of functional training? Kettlebells represent functional training in its purest sense… and have been doing so since before the discovery of electricity.

You don’t technically even need a kettlebell to experience some of the philosophy surrounding it. The variety of kettlebell drills is staggering. Many of the more advanced drills simply aren’t possible to perform with a dumbbell. Two of most basic, fundamental drills can be (to some degree) experienced with a dumbbell if you haven’t purchased a kettlebell yet. To avoid turning this introductory article into a novel, I’ve prepared 5 short videos of a fellow fitness expert demonstrating the kettlebell swing and Turkish getup. Please watch each in its entirety. Then grab a dumbbell and give it a try. The swing will certainly feel awkward compared to using a proper kettlebell… but you should get the idea.

I recommend you then purchase a kettlebell or two and watch this training zone for future tips and articles.

View all article campanion videos.

P.S. Here is Melissa's Success story and this workout program is dedicated to her for all her hard sweat & tears! I love you girl!

Are you a Slim Seeker?

How to Cut Up to 900 Calories With these Simple Slim Seekers Substitutions

Even while you’re following our free and easy Slim SeekersWeight loss plan, we know you still need to splurge occasionally. But that doesn’t mean you need to blow your calorie count sky-high. One of the easiest ways to cut calories is to food-swap. Ditch a high-fat version for its lower-fat counterpart and you’re on your way to mega-calorie savings. Also try these smart Slim Seekers substitutions below.

Substitute this … With this…

• Grande White Chocolate Mocha Frappuccino = 480 calories, 7g fat Grande White Chocolate Mocha Frappuccino Light = 180 calories, 2g fat
• 1 oz grated cheddar cheese = 115 calories, 9g fat 2 tsp grated Parmesan cheese = 40 calories, 3g fat
• 4 oz whole wheat banana muffin = 430 calories, 23g fat 2 whole grain waffles = 160 calories, 2g fat
• 1 cup tuna salad = 420 calories, 34g fat 3 oz grilled chicken breast = 150 calories, 3.5g fat
• ½ cup granola = 590 calories, 29g fat 1 cup fiber cereal = 120 calories, 2g fat
• 4 oz turkey burger = 240 calories, 17g fat 4 oz lean turkey burger = 170 calories, 7g fat
• Bagel with cream cheese = 600 calories, 22g fat English muffin with no-sugar-added jelly = 160 calories, 1g fat
• 1 slice cheese pizza = 450 calories, 13g fat 1 slice cheese-less pizza with veggies = 250 calories, 2g fat
• Large soft pretzel = 400 calories, 4g fat 1.25 oz (2 servings) soy crisps = 140 calories, 4g fat
• 1 order General Tso’s Chicken = 1,300 calories, 11g fat 1 order steamed chicken and broccoli with ½ cup garlic sauce = 400 calories, 4g fat
• ¼ cup half-and-half = 80 calories, 7g fat ¼ cup skim milk = 20 calories, 0g fat
• 1 cup Ben & Jerry’s Half-Baked ice cream = 560 calories, 28g fat Frozen fruit pop = 90 calories, 1g fat
• 2 1.3-oz chocolate truffles = 340 calories, 22g fat 2 chocolate-covered strawberries = 60 calories, 3g fat

P.S. If you Want More Slim Seekers Weight loss tips ask Natalie Pyles with Fitness Elements Express www.myfitnesselements.com or fitnesselementsexpress.com today!

* Slim Seekers Weight Overview
* Your Meal Plan
* Your Strength Plan
* Your Cardio Plan
* Natalie Pyles Story
* Meet Our Experts

Are You Ready For Functional Flexibility?

How Functional Flexibility Will Enhance Effective ways to allow for more resilience throughout the Pelvic Core Neuromuscular System (PCNS)

Mobility in three planes of motion is an effective way to allow for more resilience throughout the Pelvic Core Neuromuscular System (PCNS) and to wake up the neurological system propriopceptively. Traditionally, stretching has taken place in one plane of motion. By integrating triplanar stretching, you effectively stretch muscles from different angles.

For example, take any traditional stretch and add gentle motion in the sagittal, frontal and transverse planes. To stimulate the PCNS from a traditional runner’s calf stretch against the wall, turn the back foot inward approximately 45 degrees and drive the hips front to back (sagittal plane), side to side (frontal plane) and then clockwise and counterclockwise (transverse plane). Perform each motion for 30–60 seconds. This will allow for mobility throughout the lower girdle, including the PCNS.

Figure 1: The Pelvic-Floor Muscles

Breath and Core Support

When training a client with PCNS challenges, one important task is to teach her how to breathe using the respiratory diaphragm for core support against low resistance. Sounds arbitrary considering that we must breathe to live, but as we know, clients do not always know how to inhale and exhale appropriately upon exertion.

Your client may feel that holding her breath provides stability by locking down the core. Actually, it does not provide functional mostability (mobility and stability); what’s more, it doesn’t feel very good. Breathing through pursed lips provides greater stability, while slowly letting the system adjust through rhythmic, three-dimensional decompression and unloading. The following simple exercise shows how to integrate core stability into breathing.

1. Have your client stand with feet shoulder width apart with hands at shoulder height, elbows flexed to sides (you mirror her).
2. Instruct the client that she will take a deep breath in, and on the count of three you will give her hands a gentle push as she holds her breath.
3. Compare stability.
4. Do the same sequence—only this time instruct your client to exhale forcefully as you gently push her hands (compare with task 2).
5. Repeat the sequence, but now instruct your client to exhale through pursed lips (like blowing through a pinhole) as you provide gentle, increasing resistance to your push.
6. Compare stability.

Know Your Healthcare Professionals

Urogynecologist: specializes in the care of women with pelvic-floor dysfunction. This professional has completed medical school and a 4-year residency in obstetrics and gynecology. A urogynecologist has additional training and experience in the evaluation and treatment of conditions that affect the female pelvic organs and the muscles and connective tissue that support the organs.

Gynecologist: a physician who has completed specialized education and training in the health of the female reproductive system, including diagnosis and treatment of disorders and diseases.

Obstetrician: a physician who has completed education and training in the management of pregnancy, labor and puerperium (the time period directly following childbirth).

Obstetrician/Gynecologist: a physician who provides medical and surgical care to women and has particular expertise in pregnancy, childbirth and disorders of the reproductive system. This field includes preventive care, prenatal care, detection of sexually transmitted diseases, Pap test screening and family planning.

Physical Therapist: licensed professionals who work with people who have impairments, disabilities or limitations in their overall physical function. Physical therapists examine, evaluate and develop treatment plans on an individual basis. They use manual therapy, functional exercise and other modalities to restore function, improve mobility and decrease pain with the goal of re-establishing a patient’s prior level of function.

Women’s Health Physical Therapist: a physical therapist who has specialized skills and education in the care of the female patient. Areas of focus include pregnancy and pelvic-floor dysfunction.

Fellow of Applied Functional Science: a physical therapist, personal trainer, medical doctor or fitness professional who has specialized training in applied functional science through the understanding of functional principles, strategies and techniques appropriate for use with patients and clients of all types and for all purposes, including prevention, rehabilitation and performance enhancement. This professional will also be certified in functional manual reaction.

Pelvic-Hip Complex Pivot Shift Matrix

The following test (remember, tests become exercises and exercises are tests) assesses and exercises the functional flexibility, mobility and stability of the entire pelvic-hip complex. This is a “Pivot Shift Matrix,” in which we load from the bottom up.

1. Have your client demonstrate her ability to perform single-limb balance (SLB) on both lower extremities.
2. Start with the more successful side (in this case we will describe standing on the right leg, moving the left leg through space).
3. Sagittal Plane: In right SLB, instruct the client to swing the left leg, intentionally and with control, pivoting forward and back at the hips. Let her use the upper trunk to counterbalance. If this is difficult, allow her to toe-touch down in front, then in back.
4. Frontal Plane: In right SLB, instruct the client to toe-touch as far to the left as possible and then return to midline. After a brief pause, instruct her to reach the left leg to the right, across the body. Again, let her tilt the torso to counterbalance the full loading and unloading of the hip.
5. Transverse Plane: In right SLB, have the client rotate at the right hip, turning the body as a whole to the right and then turning across the body to the left. Again, if balance is deficient, instruct the client to toe-touch at the threshold of each rotation.

This exercise assesses glutes, hamstrings and calf muscles in the sagittal plane; hip abductors and adductors in the frontal plane; and hip internal and external rotators in the transverse plane. It also submaximally and subconsciously stimulates the pelvic core from the ground up. Synergistically you have allowed the abdominals to contribute by decelerating, loading and unloading the upper torso to counterbalance the excursion of the hips.

SIDEBAR: Recognizing Pelvic-Floor Dysfunction

While it is clearly not within the scope of practice for fitness professionals to diagnose pelvic-floor dysfunction, there are questions you can ask that will help in the allied health professional referral process. The answers will also help with program design.

• How often do you urinate during the day? (Every 2–4 hours, or 6–8 times per day is considered normal.)
• Do you get up at night to go to the bathroom? If yes, how many times? (Zero times to once per night is considered normal.)
• Do you ever have accidental leakage of urine during activities such as coughing, sneezing, laughing, running, exercising or lifting?
• Do you ever have accidental leakage of urine associated with a sudden strong urge to urinate, or do you have trouble reaching the toilet in time?
• Do you do a lot of “just in case” toileting?
• Do you have trouble controlling gas?
• Have you ever lost bowel control?
• If you are sexually active, do you have pain during or after intercourse?
• Do you have pain before, during or after urination or bowel movements?

Source and References: Idea Fit
Forwarded By, Natalie Pyles

P.S. Natalie Pyles the owner of Fitness Elements is Now offering a New service and added value to all clients, and New customers the Integrated Flexibility Specialist - NASM. Call for your Muscular imbalance assessment today 480-212-1947 or fax assessment request to 623-399-4199 or e-mail fitnesselementsexpress to set up an assessment at your preferred time.

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Your friend in Health and Fitness,

Natalie Pyles

The Dark Side of Cardio Alone!

The Dark Side of Cardio Alone!


How Can you become a Jedi Master of Health and Fitness Techniques?

"I know there's still good in you. There's good in you, I can sense it."

Just remember, as tempting as it might be to move over to the Dark Side of your Physical, Spiritual, and Emotional Well being, like all other influences and strategies in life, this is where I hope to persuade you to better habits, traits, attitudes, disciplines, and beliefs around exercise, better health, and nutritional therapies. May the Force be with You Always!

P.S. For Your FREE Amazing Report 'The Dark Side of Cardio Alone' call today 480-212-1947 or email fitnesselementsexpress@yahoo.com or fax request to send it to you snail mail at 623-399-4199 Now!

Sincerely Your Friend in Health & Fitness Eternity,

Natalie Pyles

Fitness & Weight loss Expert, Author, & NSA Speaker

New Program Launch The Women's Ultimate Leg, Butt, Hips, and Thigh Makeover

By Arizona's Trusting Health & Fitness Expert and leading Nutritionist Natalie Pyles

Five Critical Facts You Must Know to Turn Your Lower Body Into a Firm and Sexy Work of Art with a Few Simple Exercises…


No Sweaty Gym, No Painful Weights, No Dangerous Machines…

-by Natalie Pyles, “The Female's Trainer”


Scottsdale, AZ - No doubt about it: The lower body trouble spots and problem areas of a woman can be extremely stubborn and quite depressing.

From ‘too fat, heavy and flabby’ to ‘very lumpy, unshapely and covered with cellulite’ - the female leg, butt, hip, thigh and tummy areas can be the toughest problem areas to fix.

But armed with the right information and a tiny bit of energy you can make definite, visible and permanent improvements. By the time you finish reading this article - you’ll know exactly what to do, to start fixing your worst body areas that cause you embarrassment and frustration every day…

Everything you need to know is in this article. So let’s get started…

There are five crucial secrets you must know:

1 - You have several hundred muscles in your leg, butt, hip, thigh and lower stomach area…

The major problem is, not exercising these muscles correctly will make your trouble spots worse and more pronounced - while risking serious injury… However, the right exercises that use these muscles in harmony with each other can bring definite results without spending unrealistic amounts of time on ineffective exercises and risking long term set-backs. You don’t need access to a gym - because this type of approach doesn’t require weights and machines…

2 - Regardless of your leg, butt, hip, thigh and tummy goals…

- from fat/flab/cellulite reduction to firming, slimming, building, toning, lifting and sculpting - the “right combination” of exercise variables will give you much better results in a shorter amount of time… Combine these variables improperly and you’ll just keep spinning your wheels, with no results to show for your efforts - just a lot of frustration, anger and wasted energy…

Here’s an important quiz for you - before you get to critical factor number 3…


QUIZ: Can You Relate to Any of This?…


Are you desperately unhappy with the unattractive condition of your lower body? Out of sheer embarrassment do you try to hide your problem areas and trouble spots (sometimes your whole body) behind big, baggy clothing?

Are you afraid of what’s going to happen to your body as you continue to get older?

Do you depressingly avoid social situations, like the beach or poolside gatherings, that require exposing parts of your body that make you feel extremely self conscious, as if others are staring at you in disgust…

Do you absolutely hate clothes shopping because of the pain and humiliation which comes from not being able to buy the latest sexy fashions? Do you hate settling for frumpy, ugly outfits that can cover all the fat layers inside and hide the nasty flab & horrible cellulite…

Are your relationships affected - especially with your man and the intimacy you share? Is your sex life basically withering away - and if “it” happens - do you only make love in the dark to avoid being ’seen’?

Is your self confidence and self esteem slowly wearing away? Does it feel like your personality and spirit are getting smothered into non-existence because of the poor self-image you have of yourself?

Are you obsessed with “how bad you look” and are your prevailing thoughts focused on anger, frustration and self disappointment…

Have you made efforts, maybe repeated failed efforts, at getting on ’some kind of program’ or trying some phony ’solution in a bottle’? Do you feel led astray, swindled or fleeced - and now just so confused as to what’s legitimate and what’s pure trash?

Have you wasted hundreds, maybe even thousands of dollars out of desperation, on scam diet products, misleading beauty treatments and ineffective fitness programs in the past - only to become even more disgusted with your physical appearance - when none of those things did what they promised?
If you answered ‘yes’ to most of these, don’t worry - because it’s simply not your fault… and most importantly - You can fix all of this, and I mean ALL of it - with the things you are gonna learn in this article…

3 - Age, genetics and body type have much less impact on…

…how your body looks and feels, than you may have been led to believe by traditional media, your friend’s sister’s brother in law or your family physician. Truth be told, your body is quite adaptable when treated properly “with the right program” as opposed to trying to force change on it with inappropriate, heavy weight-training and uncomfortable machine type exercise programs…


Get your FREE copy of ‘The Leg, Butt, Hip and Thigh Enhancement e-Guide’.

This comes to you in a secure e-guide format or PDF File I can e-mail you that you can download and print to read while you’re relaxing.



“Natalie, The information in your e-guide cleared up many years of frustration and failure for me… I was just about to give up when I found you… Now, I got my body and my life back. Any woman in her right mind would be crazy not get this free eguide from you Natalie. Thank you so much for everything you’ve done for me.”
— Lynne Davies - Phoenix, Arizona


Simply enter your first name and email address below - and I will automatically send your materials to you or e-mail me at fitnesselementsassociates@yahoo.com and I will e-mail the FREE report in a PDF file. Be sure to click the link in the first confirmation email I send you to verify that you are a real person and not a spammer. You must confirm that you are requesting this free e-guide and subscription via email. If you do not see it in your in box - be sure to check your bulk/spam/junk folder - as it may be incorrectly filtered by your email provider.


Your info is securely protected - it will not be sold or shared for two reasons.
1 - I plan on having a long, friendly and helpful relationship with you.
2 - It’s illegal and I’m not going to risk my hard earned, rock-solid reputation.

Here’s What All This Means to You…

I assume you answered ‘yes’ to at least a few of those questions in the quiz above…

Well, imagine this…

It’s obvious there are some areas of your body that absolutely need improvements, and you believe you just found something that is going to work for you, finally… So, without hesitation you start doing some of these exercises - at the convenience of your own schedule - right in your own home…

Some days you do 20 minutes, some days you do 40 or 50 minutes because you want the improvements to happen even quicker…

Two or three weeks go by and you start to see and feel improvements in your lower body that you almost never thought could happen to you… But now it is…

And these welcome changes are positively affecting all other areas of you life… You are now able to shop for fashionable, sexy clothing that fits perfectly and comfortably - and looks attractive…

You get more attention from men in public and your self confidence improves dramatically…

Love-making and intimacy is so much better now - your husband or boyfriend is turned on and wants to make love to you more often - and so do you!

Your self esteem flourishes as you now love to see yourself in the mirror - with or WITHOUT clothes…

You love getting dressed, as all your cute outfits look amazing on you and your body is now in beautiful proportion…

You look forward to spring and summer as you shop for figure hugging shorts and eye-catching swim wear…

Your depression fades with every passing week as you get your body into firm & sexy shape and your happiness radiates because now you can enjoy life again as a ‘normal’ woman…

Read on, to make those changes happen…

4 - You CAN’T improve or enhance your leg, butt, hip, thigh or tummy areas with…

…cellulite creams, lotions, wrap treatments, diet/fat burning pills, butt enhancement supplements or any other money wasting scam that sounds to good to be true. (You may have already wasted A LOT of money on some of these). Deceptive marketing companies take advantage of advertising loopholes that allow them to lie to you on the packaging and in their advertisements. They don’t care about you at all - they just want your money, nothing else…

Dramatic Lower Body Improvements Can Happen to YOU


You can start fixing your lower body and seeing results very quickly when you combine the 3 types of muscle contractions into your exercises - here’s why…

I began training women in the early 90’s - just after I graduated from San Diego State University in San Diego(California) with a Bachelors Degree in Exercise Physiology and Nutritional Sciences...

Just like every other fitness pro - I started my career in the health clubs - using typical weights and machines to train my female clients - the results they got were good - but I knew they could be even better - …much better…

After one year in the health club scene - I decided to strike out on my own and start doing personal training in people’s homes - with my specialty being women…


No Painful Weights - No Dangerous Machines - No Crowded Gyms - Just Incredible Improvements

I falsely thought my biggest challenge would be to find ways to create effective home exercise programs without having access to all the weights and machines found in your typical fitness center… But this turned out to be a true blessing in disguise…

I was ‘forced’ to be creative and really find a way to help all my female clients get the results they were paying me for (I used to charge $4,080.00 for just 4 weeks of training with me.)

So I started doing research on the primary types of muscle contractions and how these came into play during certain types of exercises - I analyzed how they could be combined, varied, sequenced - you name it - I tried it…

My biggest discovery was that these 3 types of muscle contractions be only done with body weight exercises, If and only if, the exercises were done in a certain way in regards to movement tempo, order of the exercises and how they were grouped together…

Based on my findings, I immediately created a laser targeted program that was entirely focused on the most troublesome areas of the female body - the legs, butt, hips, thighs and lower stomach…

The results were absolutely mind-boggling - I became the busiest trainer in town - and I had a waiting list of female clients a mile long… The changes that these women were experiencing were actually surprising me - because they were far better than anything I had seen in the gym…
Here’s Where it Gets REALLY Exciting for You

As you can imagine… things are cruising along and business is beyond great…

I’m in a training session with Shanna, one of my first clients, who happens to be a marketing consultant…
Three Types of Muscle Contractions COMBINED Are the Magic Behind the Method

She asks - “Natalie how did you create this program - how did you know how good this would work for women - even though it’s so different than the mainstream stuff?”

Here’s my answer to her…

“I don’t mean to get technical here - but bare with me, you’ll be glad you did…

There are 3 types of muscle contractions:

1 - Concentric - muscle shortens as it contracts
2 - Eccentric - muscle lengthens as it contracts
3 - Isometric - muscle stays same length while contracting

There are long running debates in the fitness industry as to which type of exercise movement yields the best results for women…

But this is the foundation of the ‘Bigger Problem’ - see, exercise equipment is designed to use only one of these types of muscle contractions - and most of the time it’s Concentric…

Concentric - very limiting to say the least when used by itself (this is one of the reasons women get poor results, if any at all) - and most of the time - this is how people train with weights as well…

Eccentric - while very effective - is usually only occasionally used with weight training. Eccentric exercises with weights are very hard and very dangerous - especially for women.

Isometric - are extremely effective - but very few trainers know how to incorporate them into an exercise program, properly - and so you hardly ever see anyone doing isometric exercises - a crying shame because they work like gangbusters - when done properly…

But here’s where the real magic lies…
5- You’ll make dramatic improvements in your worst trouble spots and most stubborn problem areas…

…if you do simple, yet carefully structured, bodyweight exercises (no weights & no machines) which combine all three types of muscle movement: Concentric, Eccentric and Isometric. This is a crucial factor for women that cannot be addressed with typical weight and machine type exercise programs…

When these 3 types of muscle movements are combined - the results are almost baffling…

BUT - the only way to combine these for maximum results and SAFETY is by focusing on body weight type exercises - because its basically impossible to achieve this when using weights and machines…

But even more powerful is that…
You Can Do This Anytime, Anywhere - At the Convenience of Your Own Schedule

As you can imagine - this is very counterintuitive to the mainstream fitness industry - because the industry is built on weights and machines. And for the every day person - when you say ‘fitness’ - the first thing that comes to mind is weight training and exercise machines.

So making the switch to bodyweight exercises that don’t require any equipment or weights is pretty hard to grasp… hard to grasp until you experience this type of laser targeted, body improving workout, of course…

By getting rid of all the equipment and weights - you now have access to a program that you can do anytime, anywhere - this eliminates dozens of excuses that have held you back in the past and stopped you from fixing your lower body problems…”

Shanna then asks…

“So there’s no other program out there that combines all 3 types of muscle contractions into one method?”

I say “That’s right.”

She says, “That’s it, Natalie! - That’s why this program works - and that’s what women need to know! - We have to come up with a specific name for it…” …and so we did - but before I tell you the famous name of this method I have another client I’d like you to meet - her name is Mellissa Claudio…

Young ‘Looker’ Let’s Body Go to Pot - Then Gets it Back at 45


“Dear Natalie (please excuse my english ;-),

When I started your program I was an out of shape and flabby size 12 at 158 lbs. My lower body and tummy area was the worst. Jiggly inner thighs that rubbed together and cellulite on my buttocks and the front and back sides of my thighs.

It made me very self conscious and depressed - and at 29 years old this was not good. After just a few months of your program I am down to a firm and curvy size 6 at 131 lbs! To see Mellissa video or pictures just ask us for a request as a courtesy to Mellissa and her success.

I Looked puffy and bloated says Mellissa before she started with Fitness Elements. I always used to wear baggy black clothing to try and cover all my imperfections. I was trying to hide myself from the world. I hated being seen - and avoided many different types of social situations because of how I looked, and felt about myself.


I’ve been trying for years and years to get my body back… when I was young I was very sexy and desirable - I always had men after me… I never thought I needed exercise or to watch what I ate - but as the years went by - my body slowly fell apart - and everything was gone…

Worst of all it really took the passion and spontaneity out of my love life with my husband - and how could I blame him - I let myself go… and I knew it was time to do something about it…


Well, after only 7 months of following your advices - I have made dramatic changes - I am still amazed myself. I get so many compliments from friends and family - they all want to know how I did it and I just tell them, Natalie Pyles and her Firmetrics program!

You have changed my life Natalie - I feel young, healthy and sexy and desirable again! I have so much energy and my spirit is alive.

Please feel free to use my photos and information to help inspire other women who have tried many things but failed.

Millions of thank yous to you,”
- Mellissa Claudio, Nurse Practioner
— Anthem,AZ


I love Mellissa's story - it’s very rewarding for me to get these types of ‘thank you’ letters and this is the reason I have stayed in the Health & Fitness Industry for so many years I believe in Exercise, and Eating right and I believe in YOU…

Ok - back to how You can learn how to get great Results and honest Success Now call 480-212-1947 or fax request to 623-399-4199 or e-mail fitnesselementsassociates@yahoo.com

For Your Lower Body Get Firm, Toned & Sexy With Simple, Unique and Clever Methods Tips today!