New Born to Be Fit Challenge!

SECRET TRUTH ABOUT DIETS

BORN TO BE FIT CONTEST

Fitness Elements Reveals Real Truths about Diets

Supercharge Your Metabolism And Burn Fat Even While You Sleep!

“The Champions of Fitness Elements 'The Born to be Fit Challenge' Reveal The Exact Weight Loss Program They Used to Lose 12-15 Pounds Every 30 Days!”


Take 4 minutes to read this page, it can change your life.


For the first time ever, Melissa and Howard Wolfley (The Weight Loss Successes) are publicly revealing the secrets of their "Fast Action Metabolism (FAM)™" fat burning system which allowed them to skyrocket past the competition and win The Born to be Fit Challenge, Season 1!




Tuesday, 1:03 p.m.

From the desk of: Natalie Pyles/ CEO Fitness Elements





Dear Weight Loss Hopeful,



If you've already tried every diet and workout program you've ever seen only to be frustrated and disgusted when all the weight and more lands back on your body, then it's time to learn how ordinary people, just like you, really lose weight and keep it off permanently.



We know what it's like when you see your initial success go down hill. It makes you want to quit. It makes you feel bad about the way you look and it makes you feel unattractive.

Take it from us, that is no way to go through life. You have to make a change that will truly change your life for the better... for yourself and for your family.

Taking that first step is always the most difficult but I am a living proof that you can do it,and so are many like Melissa and Howard clients of Fitness Elements regardless of your personal situation.

It doesn’t matter what your current weight issues or struggles are. Some may be minor, others may be life threatening. You may need to lose 100 pounds or an extra 10 pounds but, regardless of your situation, the solution is the same - "The Fast Action Metabolism (FAM)™ Fat Burning System.”



It’s true.



In fact, thousands of people have cut back on their calories and increased their exercise regimen. But the truth is, it’s virtually impossible to keep that up for 10, 15 or 20 years without a proven plan.




We'll Show You The Healthy System For Losing 10 to 15 Pounds A Month With Just a Few Simple Tweaks to Your Diet and Daily Activities!



You see, losing weight is difficult and you know that. You’ve probably spent a lot of time, money and effort using techniques that are out of date and completely ineffective. Have you tried any of these “weight loss solutions?"



Here is a list of diets that Did Not Work For Any of Us or Fitness Elements Clients over the Years:



Ø No Carb Diet

Ø All Liquid Diet

Ø Zone Diet

Ø Vegan or Vegetarian Diets

Ø Jenny Craig

Ø South Beach Diet

Ø Acai Berry Diet Pills

Ø Pill and Over the Counter Supplements

Ø Weight Watchers

Ø 3 Day Diet

Ø Lemonade Diet

Ø Slim-Fast




Any luck with those? Of course not, they are expensive, ineffective and in some cases just scams. You may have lost some weight quickly, but then you hit a plateau and the weight came back just as quickly as it came off.



And every time you try to lose weight in ineffective ways you are left with pain, anger, frustration, and other mentally draining and unhealthy negative effects.



Believe us, we know. We tried it all and nothing worked. We wasted thousands of dollars on what we thought were weight loss solutions. But at the end of the day it's not about money, it's about how we feel about ourselves.



It's about how we feel when we walk into a room.



It's about how we feel when we put on a pair of jeans that fit a few short weeks ago but we can no longer get into.



It's about the confidence we have to strive in our lives, not just from a health perspective but a social, psychological and emotional well being that allows us to feel great, have a ton of energy and pursue dreams we never thought possible when we were overweight.





Carrying Extra Weight Is Embarrassing, Frustrating and Difficult to find a Solution For.



Isn't it Time You Learned The Real Truth About Diets?



Let’s be frank, being fat sucks. We would go to the beach and never, ever dream of taking off our shirt. We remember hearing people at restaurants discuss how “fat and gross” we were. And that did nothing in terms of motivation. In fact, it made us eat more and gain more weight.



There was a period—a long one—when we didn’t have control over our lives. We could not control our eating habits. We fell into a routine of eating, feeling depressed about our situation, feeling sorry for ourselves, and finally blaming others. We were wrong in every step of the weight loss process.





That Was Before We Discovered The "5 Common Myths That Are Preventing You From Losing Weight"



You’ve probably either heard of them or actually bought into them yourself. These terribly counter-productive myths are:



MYTH #1 – Low Calorie Diets Work



The Truth: You can't lose weight by starving yourself because your metabolism will detect that you are starving and adjust itself by burning fewer calories. Prolonged low calorie diets will cause your body to hold on to fat energy for survival instead of burning off the fat. Needless to say, this really kills your metabolic rate.



Plus, if you eat less calories, you will end up battling hunger throughout the day. You may be able to keep it up for a week or two, but soon you will lose control and binge, setting you back to square one.



MYTH #2 – Low Fat Diets Work



The Truth: Studies show that people buying expensive “low fat” foods end up eating much more of that food because they believe it’s low fat. But in reality, you will gain more weight because you lose control. Many people think “It’s low fat, I can have a couple more!”



Low fat diets are also not recommended because there are some fats that you actually need to eat and are essential for healthy weight loss.



MYTH #3 – Low Carb Diets Work



The Truth: Low carb diets make you feel miserable because your body needs a certain amount of carbs for energy. You end up feeling drained and unable to sustain your normal activity level. Plus, low carb diets are not balanced and are therefore unhealthy long term.



MYTH #4 – Expensive Popular Diet Programs Work



The Truth: Studies show that even programs like Weight Watchers™ have a 97% recidivism rate. That means that once their members lose weight, they revert back to their old habits again and ultimately regain the weight. The classic yo-yo diet.



You have to pay to be involved and the process is extremely slow. Many people only see a 2-3 pound weight loss per month! That rate will zap your enthusiasm, motivation, and commitment and lead to gaining the weight back faster than you lost it.



MYTH #5 – You Should Stick With The Same Exercise Routine Each Month



The Truth: If you do the same exercise routine each month (such as walking to work), eventually your body will adjust and your results will gradually diminish. Many people refer to this as a plateau or "hitting the wall." To keep getting fantastic results, you need to alternate your routine after a certain period of time.





Now That You Know What Doesn't Work,

Let Us Show You What Does...



The Real Truth About Diets - Revealed!



Have you ever wondered how some "lucky" people can eat just about anything and never put on any weight? Wouldn't you like to be able to do that yourself?



The key to losing weight in not eating foods you don’t like, spending countless hours in the gym or starving yourself. That simply leaves you miserable.



The secret to losing weight is to increase your metabolism in an effective way that will allow you to continue losing weight even while you rest!

Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work by the body makes up about 60-70% of the calories we use ("burn" or expend) throughout the day. By strategically speeding up your BMR, you will burn about 2/3 more calories than you would with today's popular diet plans. Our program will show you how.




How Is "The Fast Action Metabolism (FAM)™ Fat Burning System Different?



Let's Compare:



Popular Dead End Dieting


RAM™ Fat Burning System

Dramatically reduces your metabolism through week after week of constant calorie restriction.


Strategically increases your metabolism and ignites your "fat burning furnace" to burn more fat all day long.

Works against your body's calorie management defenses.


Works with your body to burn more calories.

Causes the breakdown of your muscle tissues and unproductive muscle loss.


Promotes calorie burning muscle toning leading to permanent fat loss.

Drains your energy and vitality every day.


Creates greater energy and improved vitality.

Requires you to eat less.


Requires that you eat more (5-6 times per day).

Results in unsustainable weight loss that quickly comes back as soon as you go back to eating normal again.


Results in long term fat loss and an increased metabolic rate.

Frustrating and miserable.


Motivating and enjoyable.

Typically does not work for the average person.


Guaranteed to work well for the average person.





Our proven Fast Action Metabolism (FAM)™ fat loss system will teach you simple tweaks to your diet and daily activities that will help you supercharge your metabolism and burn more fat all day long!



This amazing weight loss system spearheaded our win on The Biggest Loser, Season 4 and allowed us to keep the weight off years later. It’s been so successful that we've been featured on:





The Fast Action Metabolism™ Program Has Helped An Amazing Number of People… & Now It Can Help You, Too!






Imagine using a weight loss program that allows you to eat more than three times per day. A program that was designed for average people, just like us. We aren’t great athletes; we don’t have a super human will power. We love to enjoy food and aren’t thrilled with working out as you probably saw on The Born to be Fit Challenge, Season 1!



Fast Action Metabolism™ doesn’t focus on eating less, in fact, you have to eat more! By eating more, you are going to keep your metabolism at peak performance allowing you to burn fat while you sleep!



You are going to lose fat quickly, easily, and in a health way. There is no depriving yourself of foods you love, no overly strenuous workouts that make you feel sick and cause you to lose motivation (we HATE working out too!), and the incredible results you see with the Fast Action Metabolism™ System are completely permanent and long term.



It's simply a proven and effective program that will have you losing weight quickly - we guarantee it! You will:



*

Lose Weight Quickly – Up To 15 Pounds per Month!
*

Achieve Permanent Results – No more Yo-Yo Diets!
*

Super-Charge your Metabolism allowing you to Burn Fat Even While You Sleep!



Our Solution Works. The proof was on full display when on national television we stood as the winners of the Born to be Fit , Season 1!



Finally, the last proven weight loss solution is here. You will never need another diet again!



The Fast Action Metabolism™ System is THE Proven Solution!



Finally there is weight loss program that is proven to work. You’ve probably seen it on national television.



There is no better proof that Fast Action Metabolism™ works, you saw an amazing transformation with us in real life as it was happening.



We lost over 120 pounds each in only 8 months (over 15 LBS Per Month)! And in less than a year and we had the bodies we always wanted.




The Fast Action Metabolism™ system changed our lives forever. It’s a solution that will enable you to:



· Lose weight quickly and healthy

· Burn more fat even while you sleep

· Speed up your metabolism naturally

· Get rid of stubborn belly fat, cellulite, and excess flab

· Lose up to 15 lbs a month from simple tweaks to your diet and activities

· Look and feel so amazing that friends can't help but notice and compliment you

· Eat more often and actually increase your metabolism

· Still enjoy delicious meals by finding healthy alternatives





Eliminate Problems That Control Your Life Like:

*

Health concerns - diabetes, cancer, heart disease, stroke, heart attack…
*

Getting fat and noticeably unattractive.
*

Low self esteem and confidence.
*

Being unattractive to your spouse resulting in divorce or even worse, infidelity.
*

Public ridicule, people calling you fat behind your back.
*

Depression, anxiety and mental health issues.
*

Not taking part in your favorite activities because of your weight.



Using the Fast Action Metabolism™ System is Your Chance to Completely Bypass Any Frustrating Trial & Error Learning Stage That May Exist With Weight Loss & Put Yourself Directly on the Fast Track to Success!



The Truth is, when we signed up and we were accepted for The Born to be Fit Challenge, we didn’t really understand what it took to lose 240 pounds in only 8 months. And once we did, we we're concerned that we would gain it back.



But the Fast Action Metabolism™ System was exactly what we needed to continue to lose weight throughout the years and to keep it off after the challenge ended. It’s been years since we were the winners of The Born to be Fit Challenge. And we have continued to keep all the weight off and continue to lose weight at an incredible rate.



But learning how to lose weight, how to tweak our lifestyle and how to keep the weight off was a time consuming process. You don’t have to go through what we did.



This is your chance to quickly and easily learn how to:

*

Lose weight quickly and healthy – Don’t risk using unproven fad diets that at worse can harm your health permanently.

*

Burn more fat even while you sleep – Metabolism is key, learn how to super charge it so you can lose weight while sleeping, reading, watching TV or even eating!

*

Speed up your metabolism naturally – There are many dangerous pills on the market that we’ve seen be ripped from the shelves after the deaths of people using them to increase their metabolism. We will teach you how to do it naturally!

*

Learn the insider secrets to permanent fat loss – Have you lost weight only to gain it back? Following the Fast Action Metabolism™ system will prevent that from happening again!

*

Lose 15 lbs a month from simple tweaks to your diet and activities – You don’t have to drastically change your lifestyle.

*

Look great, feel great - your friends will notice and compliment you. You will love hitting the beach on vacation and not hesitating to show off your swimsuit.

*

Eat more than 3 times per day to increase your metabolism – Yes EAT MORE!

*

Enjoy good foods by finding healthy alternatives

*

And much more



Take A Look At What You Can Expect When You Gain Access To The Fast Action Metabolism™ Program



We designed this process to be easy, simple to use and for the average person. If you have seen us or heard of The Born to be Fit Challenge, Season 1, you quickly realized we are just like you. We don’t have super natural athletic talents, we are not motivated to spend hours in the gym and we had NO idea what it took to lose the weight and get healthy.



We set out to destroy the myths of weight loss and create a solution everyone can use. The process is simple and easy to use:

1.

Get educated – You have to learn what works and what doesn’t. We'll teach you what really worked for us to lose up to 15 pounds every 30 days.
2.

Follow the plan – We'll give you the exact plan that helped us lose a combined 240 pounds in just 8 months. You saw what we looked like, so it doesn’t matter where you find yourself, this plan will fit into your schedule.
3.

Stay motivated – Motivation is always an issue. You may be motivated today but not tomorrow. When you learn from three to the most unhealthy people that completely transformed their lives, you will realize that you can do it too. That’s motivation.

Those who do learn the truth about weight loss, the plan, and what it takes including a much better understanding of themselves, will be successful. And this increased understanding will lead to greater success and a much more enjoyable life.

*

You will now walk into that social event with confidence!

*

You will not be afraid to approach someone you are interested in for fear of your appearance!

*

You will now enjoy a better relationship with your significant other!

*

You will actually enjoy going to the beach or laying by the pool without all those insecurities you are battling right now!

We are living proof that losing weight will change your life. You will be amazed at your newfound confidence, self esteem, ability to do what you want and the ability to overcome anything in your life.





So What Are You Waiting For?



Call in Now & We Are Going To Offer An Incredible Bonus That You Will Not Believe!



At this moment, you have the chance to change your life. It’s all available in front of you. Are you going to take that first step. When you order today you will gain instant access to our private customer-only website to receive:



The Fast Action Metabolism (FAM)™

Platinum Weight Loss Program

Phones are ready and open for Q & A's today! 480-212-1947 or email fitnesselementsassociates@yahoo.com
or www.myfitnesselements.com or fax request to 623-399-4199

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

President/CEO Investigates Phoenix Weight Loss Industry, Uncovers Shocking Evidence

PilataStrengthWeightlossMethod created by Natalie Pyles and Jeff Wilson

By, Natalie Pyles

Phoenix, AZ- President/CEO, Jeff Wilson of Motezuma Paving company spent the last two years investigating the weight loss industry in Phoenix. And he has uncovered shocking evidence all Phoenix and Scottsdale residents need to be aware of.
Mr. Wilson, a 56 year old husband, father of two, and CEO did not conduct this investigation in an official capacity, but rather a personal one.
"Two years ago, as the demands of being a CEO, husband, and parent became increasingly intense, I began to put on weight, sleep less, and my energy levels plummeted," says Wilson. "And that's when I started looking for the quick fix 'silver bullet."'
Wilson started with diets. He'd lose some weight, then have it all come back wiht more to spare (an all-too common problem most dieters experience). Then he moved on to home fitness gadgets, buying this contraption and that one, none of them helping. Next came the pre-packaged meal plans and then the calorie/point counting programs. Failure after failure occurred, until finally Wilson gave in and decided it was time to get professional help from both a licensed Nutritionist and Certified Professional Trainer.
He diligently researched every available option in Phoenix and Scottsdale until finally settling on Natalie Pyles Owner of Fitness Elements & Associates in North Phoenix www.myfitnesselements.com.
"I finally got tired of my stomach hanging over the car seat belt and decided I'm worth the investment to end my frustration once and for all. To my surprise, though, Fitness Elements offers a wide range of services that are truelly affordable for anyone."

Fitness Elements & Associates provides traditional one-on-one personal training, group training, and bootcamps with state of the art equipment and the latest exercise trends. Most importantly Natalie's proprietery Nutrition system and Wellness Coaching style that gets Results.

"This is not what you think of when you hear about Madonna or some other star paying hundreds of dollars per hour for personal training," says Fitness Elements owner, Pyles. " Fitness Elements staff of Certified Personal Trainers and licensed Nutritionist are real experts in their field and our equipment and services are top notch, but our prices are within reach of any professional or homemaker in the community. But more importantly, the results we get for our clients are what we're most proud of. We've helped over 3,000 local residents get in the best shape of their lives, and we've done it without putting a dent into their pocketbook," Pyles explains. "We offer a 2-3 pounds per week and 1% Body-fat per week money back results- base Guarantee, so if you don't get the results, you don't pay. But frankly , we've never had to refund anyone's money because they all get the fat loss, weight loss, body transforming results they want. And they get it quickly," says Pyles. The proof is on the Fitness Elements website at http://www.myfitnesselements.com/Success_Stories.htm dozens and dozens of success stories and videos from clients are easily accessible, as well as a special free report and Fitness Elements Info-Pak called "How to Get Maximum Fat Loss Results In Minimum Time."
The evidence Mr. Wilson uncovered is shocking: there is a simple, fast inexpensive weight loss and fitness solution that really works, and it's right here in Phoenix and Scottsdale. Mr. Wilson did go with the Exclusive version after all he has worked hard and thought he deserved the upgraded version.
Fitness Elements is currently offering two free 1 hour sessions and 1 and 1/2 hour metabolic assessment absolutely free of charge for residents who want the kind of results Jeff Wilson got.
Call Natalie at Fitness Elements 480-212-1947 or visit www.myfitnesselements.com today. Only 11 spots are available.

P.S. If you need a great paving company call Jeff and Barbara Wilson at they are Fantastic people!

Office phone: (602) 278-8100 or visit http://www.montezumapavingco.com/

'How You can Walk for Fitness and Make it count with a pedometer for Lasting Results!'

IF A Giraffe can do it so can You!

* SUMMARY
* Counting your steps with a pedometer can motivate you to keep walking. Here's what to look for in a pedometer and how to set your walking goals.

(MayoClinic.com) Walking paves the way to fitness. But are you taking enough steps? Use a pedometer to find out.

A pedometer is an inexpensive device that tallies your steps — whether you're fitness walking or simply going about your daily activities. A pedometer can be a powerful reminder that every step counts on the path toward better health.
Don't Miss

* Weightloss (Obesity)
* Travel Fitness
* Budget Fitness
* Alternative Exercise
* Cardio Fitness
* Boomer's Health

Choosing a pedometer

Pedometers can be found online and at most retail and fitness stores. Prices vary, but basic models often cost less than $20. When choosing a pedometer, ask yourself these questions:

* Is it easy to use? All pedometers count steps. If that's all you need to know, a basic model might be fine. If you're curious about distance walked, calories burned or other measurements — or you want the ability to upload your walking data or electronically track the numbers — you might prefer a more advanced model.
* Is the display easy to read? Look for a display monitor you can read in different types of lighting, especially if you'll be walking both indoors and outdoors.
* Is it comfortable? Choose a lightweight model that fits on the type of clothing you usually wear.
* Is it sturdy? Look for a sturdy clip and a security strap to hold the pedometer in place.

Remember that a pedometer detects body motion to count your footsteps. Some pedometers may record other movements you make — not just walking — as steps taken. For the most accurate daily tally, you may need to turn your pedometer off when you're not walking.
Setting — and reaching — your goals

A pedometer provides customized feedback on your activity level, as well as a reminder to keep walking. A pedometer can even be the cornerstone of your walking program.

* Establish your baseline steps. Wear your pedometer throughout the day for three consecutive days. Add the total number of steps for each of the three days together and divide by three. This gives you a baseline from which to start setting short- and long-term goals.
* Set short-term goals. Short-term goals might be to add a certain number of steps a day to your routine or to double your baseline steps. It might be easier than you think! Park farther from the door. Use the stairs rather than the elevator. Take short walking breaks during the day.
* Set long-term goals. Long-term goals might be to make 3,000 or more of your daily steps fast steps or to walk 10,000 steps a day.

Whatever your goals, take them one step at a time. Use your pedometer to set and track realistic goals based on your fitness level. The more steps you can accumulate throughout the day, the better.

©1998-2009 Mayo Foundation for Medical Education and Research (MFMER). Terms of use.

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'3 Forgotten Laws OF Personal Training'

3 Forgotten Laws OF Personal Training
Natalie Pyles

Why Metabolic Syndrome Is Something You Need To Be Aware Of...

AS Personal trainers we have the opportunity to do more than just help people then train and become more active. Physical activity should not be the only approach to encouraging a healthy and balanced lifestyle. Our team is prepared to also help our clients implement lifestyle behavior changes related to stress, family history of coronary heart disease, obesity, smoking, high blood pressure and high cholesterol.

A look at what is being called metabolic syndrome will help you understand why, even though increasing physical activity levels is the overall best thing you can do for clients, there are other ways to guide them to healthier lifestyles. Sometimes you may be able to help them make the changes yourself, and sometimes you will need to refer them to another health professional like a doctor or dietician for guidance. Either way, knowing how to help them or when to refer them to someone who is more knowledgeable is important. So first let’s get familiar with the syndrome and the clinical criteria that the doctor uses to diagnose it. Our goal is then to help the client or clients understand and make the necessary changes, so that they don’t progress to cardiovascular disease and the almost certain heart attack that will be the end result.

Cardiovascular disease is still the number one cause of morbidity and mortality in the United States, and much of this burden of disease can be linked to poor nutrition and a dramatic increase in sedentary lifestyles, leading to overweight and obesity. This increase in weight leads to an increase in the incidence of type 2 diabetes and blood pressure and cholesterol problems, which are all well established cardiovascular disease risk factors. The National Cholesterol Education Program (NCEP) Adult Treatment Panel (ATP) III has updated the recommendations for the evaluation and management of adults dealing with high cholesterol, renewing its emphasis on the importance of lifestyle modifications for improving cardiovascular risk. The NCEP has coined the term “therapeutic lifestyle changes” (TLC) to reinforce both dietary intake and physical activity as crucial components of weight control and cardiovascular risk management.

As well as focusing attention on the LDL or "bad" cholesterol levels, the NCEP also identified the metabolic syndrome as a secondary target of therapy. The importance of lifestyle modifications in the treatment and prevention of cardiovascular disease has heightened and caused growing awareness of this condition. The metabolic syndrome (also called insulin resistance syndrome and syndrome X) is characterized by decreased tissue sensitivity to the action of insulin (pre-diabetes), resulting in a compensatory increase in insulin secretion. This metabolic disorder predisposes individuals to a cluster of abnormalities that can lead to such problems as type 2 diabetes, coronary heart disease and stroke. According to Daniel Einhorn, MD, who is co-chairman of the American College of Endocrinology (ACE) and the American Association of Clinical Endocrinologists (AACE) Insulin Resistance Syndrome Task Force and medical director of the Scripps Whittier Institute for Diabetes in La Jolla, California, the prevalence of the syndrome has increased 61 percent in the last decade. He says it is crucial for medical professionals to identify patients at risk and follow these patients closely and counsel them about making lifestyle changes to lower the risk of type 2 diabetes and cardiovascular disease.

According to the NCEP, the criteria for metabolic syndrome includes at least three of the following five clinical factors:

Risk Factor


Defining Level
Abdominal Obesity

Waist Circumference:
Men >40 in (>102 cm)
Women >35 in (>88 cm)
Fasting Triglyceride Level >150 mg/dL
HDL Cholesterol Level
Men <40>130/>85 mm Hg or taking antihypertensive medication
Fasting Glucose Level >110 mg/dL or diabetes

*Source: Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults. Executive Summary of the Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III). Bethesda, Md: National Institutes of Health; 2001. NIH publication 01-3670.

Using 1988-2008 data (NHANES III), the Centers for Disease Control and Prevention estimates that at least 47 million Americans have metabolic syndrome. And in 2000, more than 97 million adults were considered obese, and more than half the population is now overweight. This epidemic is not likely to plateau because childhood obesity is also increasing at an alarming rate. The explosive increase in the prevalence of obesity observed in the past decade suggests the current rate of metabolic syndrome is now likely higher than that estimated by NHANES III.

Millions of Americans at risk for metabolic syndrome can sharply lower their chances of getting this disease by adopting a healthy lifestyle (stop smoking, low fat diet, weight loss/maintenance and increased physical activity). Diet and exercise are the cornerstones of treatment in patients with metabolic syndrome. According to Dr. Robert Chilton (November/December 2002 issue of Men’s Total Health Digest), without diet and exercise modifications, most patients will eventually fail and progress to type 2 diabetes within a decade and experience a heart attack about 10 years later. Dr. Chilton recommends a diet reduced in saturated fats (<7 percent), low in cholesterol (<200 mg/day), high in fiber (20-30gm/day) and reduced in simple sugars. Weight loss of only five to seven percent (less than 15 pounds) can make a big difference in health markers like cholesterol and blood pressure. A program that includes exercise daily reaching 85 percent of heart rate for age is reported to benefit the patient as well (who out there is surprised??!!). However, Dr. Chilton says, any exercise is better than none, and a target of 30 minutes every other day is a reasonable level for most patients.

A study by the Diabetes Prevention Program (DPP), which was discussed in the October 2002 issue of Type 2 Diabetes Digest, found that there was a reduction of 58 percent in progression to diabetes when moderate lifestyle changes were made. These changes were directed toward getting people to lose eight to 10 pounds and becoming more active, mainly by walking briskly for 150 minutes per week. Other studies have been done by the DPP using a medication called metformin. It reduced the progression to diabetes by about 30 percent but was not as effective as behavioral interventions, and it didn’t work in all groups. On the other hand, the behavioral intervention worked across the board, regardless of age, body weight or race and ethnicity. Another drug called acarbose has also been tested and found to reduce progression by about 33 percent. So, there are medications that can be beneficial, but nothing was as effective overall as the behavioral intervention used in the DPP. Consideration also needs to be given to the potential side effects of a medication used to prevent diabetes compared with lifestyle changes.

According to Frank Vinicor, MD, who is the director of the diabetes program at the US Centers for Disease Control and Prevention in Atlanta, the behavioral interventions used in these studies was quite intense and involved 16 interactions with individuals during the first year, with a whole series of very innovative and creative follow up meetings. The interventions are being explored further to see if they can be made more practical, more feasible and more economically possible. Another point is that, even within the DPP, a physician did not deliver most of the behavioral interventions. New recommendations from the CDC will call for involving trained nurses, dieticians and other community health workers in the process.

Also according to Dr. Vincor, about 90 percent of people with diabetes receive their diabetes care from the primary care community, and there is no reason to anticipate that things will be any different with pre-diabetes or metabolic syndrome. He believes the primary care community (internists and family practice physicians) will play a pivotal role in both the identification of people with pre-diabetes as well as the initiation of therapy. And again he emphasizes, that does not mean the primary care doctors themselves have to do the counseling and behavioral intervention. Instead, he anticipates they will make appropriate referrals to others in their communities.

As a fitness professional, hopefully you are not asking yourself “so what?” but are instead seeing an opportunity to educate and motivate some of your current clients and to use your knowledge to help attract future clients. The medical community is good at diagnosing this syndrome but not necessarily equipped to provide patients with the tools to be successful with the lifestyle changes they recommend. There exists a wonderful opportunity to build a partnership with physicians in your area. Most physicians will gladly refer patients to you for help with the all-important exercise and nutrition portion of the treatment program. In many cases, you have more knowledge in this area than the physician who has been trained in tertiary, not preventative medicine. (Most MDs know very little about diet and exercise since they are not taught this in medical school.) Often times, all you will need to get a referral is for the doctor to be aware of your existence and to give them an easy way to get the patient to you. A short introduction letter outlining your qualifications and showing your desire to help people make lifestyle changes is a good start. A personal visit to your primary care doctor and others in your area is even better. But be prepared to take up just a few minutes of their time to introduce yourself and your idea and leave your letter and cards.

Now more than ever we need to really come together and stay educated!

References: Tammy Peterson

Forwarded By, Natalie Pyles

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
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'New Born To Be Fit Contest'

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I must receive your bid by Feb 28th 2009, so please hurry! The ten winners will be announced in the e-newsletter on March 15th.

'Call The Fitness Police!'

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The Purpose Of Nutrient Timing

You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to refute, pre- and post-workout nutrition are tied for a close second, with peri- nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However, it’s the actual time between workouts when your muscles grow.

The late Mike Mentzer always used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles: if you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition.

If you continue to train and don’t feed your body the nutrients it needs (adequate energy via high nutrient macronutrients), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, over time this hole will not only “fill in” but will begin to overcompensate by overflowing or growing larger by building more lean body mass. Make sense? Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that refueling your body around your workouts is crucial for recovery and optimal performance. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.

As I mentioned, training results in muscle protein breakdown. Therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100 percent protein status and go down to 50 percent from training, it would be better than starting at 50 percent and going down to 0 percent from training. In the second example you would always be trying to get up to 100 percent, whereas if you consistently fed your body the nutrients it needs, you would be better off.

A recent study investigated whether ingestion of a supplement (six grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember, these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “What if my workouts last more than an hour?”

Well, maybe it’s time to refeed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, they need to stop to refuel. Think of your muscles as race cars. If you don’t give them the fuels they need, they won’t perform.

So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received six grams of essential amino acids (equivalent to approximately 12 to 15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (i.e., whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.

Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product) would be wise.

There are a number of pre-designed formulas on the market. In general, it would be best to stick with a carbohydrate:protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to refeed your body throughout the day. Of course, whole foods provide more nutrients than any supplement can provide, but carbohydrate:protein supplements are much more applicable and easily digested, so they are useful immediately before, during and after workouts.

So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about eight times per day. Without getting into meal specifics, here’s an example of a day:

* Meal 1 - Breakfast
* Meal 2 - Pre-workout drink
* Workout
* Meal 3 - During workout drink
* Meal 4 - Post-workout drink
* Meal 5 - Lunch
* Meal 6 - Afternoon snack
* Meal 7 - Dinner
* Meal 8 - Evening snack

Of course, when I use the word “snack,” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most Americans consider a snack. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror, not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those. Don’t let anyone or anything get in your way.

References: Chris Mohr

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com
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The Hierarchy of Fat Loss

"Fat loss is an all-out war. Give it 28 days - only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."
— Dan John, Legend

I've been training people for a long time. I own a gym that has several trainers training several people. Despite all of the athletes we've worked with over the years, by far the single biggest client request has been fat loss. I've made more money from the fat loss market than any other single client group. Over the years, my methods have evolved and been refined by what I see in the gym. Simply put, if I can get 20 pounds of fat off a client faster than my competition, I have a higher demand for my services.

I've written several articles on fat loss and answered countless questions on the topic. One of the questions I get a lot is this: "I'm trying to lose fat. How can I do that without losing strength/speed/muscle?" Basically, powerlifters want to keep powerlifting, mixed martial artists want to keep fighting, and recreational bodybuilders want to maintain their muscle mass, all while losing fat. Their massive fear of negatively impacting their athletic performance by not focusing on it for a short time is largely unfounded.

I think whenever we try to pursue two goals at once, we tend to compromise results. This is usually because we have a limited resource: time. If our goal is to generate fat loss, then using a periodized training approach with a specific fat loss phase (e.g., four weeks, eight weeks, etc.) where we focus exclusively on fat loss will always yield better results in the long term than trying to juggle two goals at once.

For example, a powerlifter trying to drop a weight class or lean out will be better served by not powerlifting for a period of time. By focusing on getting lean and then going back to powerlifting training, he won't fall into the downward spiral of trying to maintain his lifts and get lean at the same time. A 16 week program that includes eight weeks of hardcore fat loss training, followed by eight weeks of powerlifting work, will likely yield better results than 16 weeks of trying to do both simultaneously.

With our regular clients or with ourselves, we're usually extremely limited with time. Most of us can only train three to four times per week. With time being our limiting factor, how do we maximize fat loss? Is there a hierarchy of fat loss techniques? I think so. Before I get into it, I want to share with you something Mike Boyle said when he did a staff training at my facility: "The information presented is my opinion based on over 25 years of coaching experience, communication with several professionals in my field and an incessant desire to better myself and improve the rate and magnitude of my clients' results. I'm not here to argue my opinion versus your opinion. Please ask questions. I'll explain my views but am unlikely to change them."

I don't have 25 years of experience (only 17), but I feel pretty much the same. Here are my thoughts.

The Hierarchy of Fat Loss

1. Correct nutrition. There's pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this.

2. See #1. Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that's a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.

3. Activities that burn calories, maintain/promote muscle mass and elevate metabolism. I think it's fairly obvious that the bulk of calories burned are determined by our resting metabolic rate (RMR). The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day. We can also accept that RMR is largely a function of how much muscle you have on your body... and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.

4. Activities that burn calories and elevate metabolism. The next level of fat loss programming would be a similar activity. We're still looking at activities that eat up calories and increase Exercise Post Oxygen Consumption (EPOC). EPOC is defined scientifically as the "recovery of metabolic rate back to pre-exercise levels." It can require several minutes for light exercise and several hours for hard intervals. Essentially, we're looking for activities that keep us burning more calories after the exercise session.

5. Activities that burn calories but don't necessarily maintain muscle or elevate metabolism. This is the icing on the cake, adding in activities that'll burn up additional calories but don't necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn't burn much outside of the primary exercise session. Let's put this fat loss continuum together in terms of our progressive training hierarchy.

Five Factors for Fat Loss Training

1. Metabolic Resistance Training - Basically we're using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently and with an intensity that creates a massive "metabolic disturbance" or "afterburn" that leaves the metabolism elevated for several hours post workout. A couple of studies to support this include the following:

STUDY #1: Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post workout. Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9:00am until 10:00am on Monday morning, you're still burning more calories (without training) at midnight on Tuesday. Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

STUDY #2: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). The weight training group lost 21.1 pounds of fat (44 percent and 35 percent more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone. Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

STUDY #3: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed two to four sets of eight to 15 reps, 10 exercises, three times per week. V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn't lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and metabolism.)

The resistance training group actually increased metabolism compared to the aerobic group, which decreased metabolism. It seems that resistance training is a more significant stress to the body than a starvation diet. In my experience, full body training in a superset, tri-set or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense: training legs, back and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that seems to work best is the eight to 12 hypertrophy range, although going higher will work just as well with a less trained population. For a powerlifter or an advanced bodybuilder, doing one max effort exercise or heavy, low rep lift is more than enough to maintain your current strength levels. Examples:

* Powerlifter Exercise Sequence:
o Exercise One: Max Effort Squat, work up to a 3RM
o Transitioning into metabolic work
* Bodybuilder Exercise Sequence:
o 1A: Bench press, 2-3 sets of 4-6 reps
o 1B: Row, 2-3 sets of 4-6 reps
o Transitioning into metabolic work

2. High Intensity Anaerobic Interval Training - The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). Interval work burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it! The landmark study in interval training was from Tremblay.

STUDY #4: Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost). Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it's EPOC, an up regulation of fat burning enzyme activity, or straight up G-Flux. I don't care. I'm a real world guy. If the interval training group had lost the same fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.

3. High Intensity Aerobic Interval Training - The next tool we'll pull out is essentially a lower intensity interval method where we use aerobic intervals.

STUDY #5: Talanian, Galloway et al Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women. J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006

This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "up regulate" fat burning enzymes. Basically, this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck. I do have a quick disclaimer, though. My colleague Alan Aragon once said, "Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise." In other words, substrate utilization during exercise isn't really an important variable in the big picture of fat loss, total calories burned overall is.

4. Steady State High Intensity Aerobic Training Tool - This one is just hard cardio work. We're burning calories, but we aren't working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up.

5. Steady State Low Intensity Aerobic Training - This is just activity, going for a walk in the park, etc. It won't burn a lot of calories. It won't increase muscle or EPOC. There isn't very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you're going to have to really work to convince me that moving more is going to hurt you when you're in fat attack mode.

Putting It All Together: Time Management

You'll notice that this is perhaps the opposite recommendations from what you typically read in the mainstream media. Usually fat loss recommendations start with low intensity aerobics, progress to high intensity aerobics and then intervals. Finally, when you're "in shape," they recommend resistance training.

My approach to massive fat loss is attacking from the complete opposite of the norm. If you're a professional bodybuilder, then you typically have extra time to add in cardio and do extra work to get lean. A "real world" client with a job and a family can rarely afford additional time; therefore, we need to look at our training in a more efficient manner and focus on our time available first, then design our programming based on that.

If you have three hours per week, use only #1 above: metabolic resistance training This can be three one-hour training sessions or four 45-minute training sessions. It doesn't seem to matter. However, once you're getting three hours per week of total body resistance training, in my experience, I haven't seen an additional effect in terms of fat loss by doing more. My guess is that, at that point, recovery starts to become a concern and intensity is impaired. This type of training involves barbell complexes, supersets, tri-sets, circuits, EDT work, kettlebell combos, etc.

If you have three to five hours, use #1 and # 2: weight training plus high intensity interval work. At this point, any additional work is usually in the form of high intensity interval training. I'm looking to burn up more calories and continue to elevate EPOC. Interval training is like putting your savings into a high return investment account. Low intensity aerobics is like hiding it under your mattress. Both will work, but the return you get is radically different.

If you have five to six hours available, add #3: aerobic interval training. Aerobic intervals win out at this point because it's still higher intensity overall than steady state work, so it burns more calories. There appears to be a fat oxidation benefit, and it will still be easier to recover from than additional anaerobic work.

If you have six to eight hours available, add #4. If you're not losing a lot of fat with six hours of training already, then I'd be taking a very close look at your diet. If everything is in place, but we just need to ramp up fat loss some more (e.g., for a special event: a photo shoot, high school reunion, etc.), then we'll add in some hard cardio such as a long run or bike ride with heart rate at 75 percent of max or higher.

Why not do as much of this as possible then? Well, the goal is to burn as many calories as we can without negatively impacting the intensity of our higher priority activities. If I have more time than that, I'll add # 5. I don't think most of us have more than eight hours of training time available per week. But if we do, this is when any additional activity will help to burn up calories, which is never a bad thing. A lot of fighters have used this activity to help make weight. This works because it burns up calories but doesn't leave you tired for your strength training, sparring or technical work. That's the key with the addition of this activity: get your body moving and burn up some additional calories but not to work so hard that it inhibits recovery and negatively affects our other training.

The research and the real world don't really show massive changes from the inclusion of this type of activity. However, I think everything has its place. Remember, this is a hierarchy of training, and this is fifth on the list for a reason. Smart guys call this NEAT (Non Exercise Activity Thermogenesis). I call it moving a wee bit more than normal.

Keep in mind that all I've said here is that harder training works better than easier training. It really is that simple. To conclude, I agree with coach Dan John. Attack body fat with a passion and a single minded goal. The best way to do this is with an all-out assault implementing the hierarchy I described above.

References: Alwyn Cosgrove

Forwarded By, Natalie Pyles

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

"The Art Of Selecting a Wellness Coach"

Related:

* Consumer Education

How is your wellness? That is, how is your optimal physical and mental health? Just as you need to continually invest to grow your financial savings account, you also need to make small daily investments in your wellness account to live your best life.

What would you like to attain to feel really well in your life? High energy? Calm and balance under stress? A positive and optimistic mindset? A fit and strong body? A wellness coach can help you make the changes you most desire.

What should you look for in a coach? Margaret Moore (Coach Meg), MBA, chief executive officer of Wellcoaches Corporation and lead author of the forthcoming Coaching Psychology Manual for Physical & Mental Health Professionals (Lippincott Williams & Wilkins), explains below.
How a Coach Can Help

Wellness coaches are energizing in their commitment to help you live your life with high energy, clear focus and a positive and confident outlook. Coaches don’t make it easy by giving you answers. Rather, they are skilled partners; they join with you in creating an inspiring vision for your life, together with a pragmatic plan to move you closer to that vision. In the process, they help you dig out your strengths and insights from life’s clutter.

Typically, coaching is conducted via 30–45 minute telephone sessions every week or month.
Qualities of an Effective Coach

What skills does a coach need? Look for someone who

* is a great listener and enjoys your stories;
* fosters self-acceptance and self-respect;
* arouses, engages, energizes and challenges you to reach higher at the right moment;
* has a bird dog’s ability to sniff out your strengths, values and desires;
* takes risks and asks courageous questions;
* doesn’t rescue you from emotional muck (sometimes you need to sit in it for a bit to energize your desire to change. He or she knows that your life is at stake if you don’t take care of yourself);
* is playful when appropriate; and
* knows how to celebrate your successes.

Wellness coaching is not therapy. A therapist treats diagnosable mental disorders. A wellness coach assumes that you are already doing some things well and that you wish to do them better or to develop other aspects of your life.
Training for Coaches

Wellness coaches are practitioners of the new field of coaching psychology that helps people implement the theories of positive psychology, which is the scientific study of happiness and well-being.

Reputable coach-training programs require 6 months to 2 years of training and coaching practice, followed by a certification process that measures core coaching competencies. Becoming a master coach, even for those with natural coaching talent, requires months of training and years of practice.

Over the past 20 years, dozens of life and corporate coach-training schools, as well as university programs, have trained more than 20,000 coaches worldwide; in the past 5 years, health and wellness coach-training programs have emerged.
SIDEBAR: Interviewing Coaches

When talking to potential coaches, ask questions such as the following to determine whether a coach is the right fit for your needs:

1. What licenses or credentials do you have, and what type of training do these licenses or credentials entail?
2. What type of background do you have? (Certified wellness coaches come from diverse backgrounds such as personal trainers, exercise physiologists, nurses, dietitians, physicians, psycho­-therapists and more.)
3. What aspects of wellness coaching do you specialize in? (Different coaches cover diverse areas of well-being, such as stress management, healthy sleep habits, weight management, work issues, family or relationship issues and smoking reduction.)
4. What would be a typical format for one of your coaching sessions? What support would you provide? What would I be responsible for?
5. What do you charge?

Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Nutritional Expert, Author, & Speaker


Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MYFitnessElements.com

"How To Incorporate Living the Love Principle"

I first learned of the Love Principle in Walter Russell’s one-year home study course. Simply stated, Russell teaches that the Love Principle is expressed as a balance of giving and regiving.

The concept of giving and regiving is beautifully depicted in nature. For example, grass grows in response to the love given from Mother Earth and Father Sun. The grass is given life, in which it experiences the love of physical existence. Grass growing on the African savanna also experiences this giving. From time to time, a zebra comes along and eats the grass, which may or may not terminate its physical life. To be eaten by the zebra is the grass’s chance for regiving; it contributes its life and love to the zebra, nourishing and energizing the animal’s life. The zebra, experiencing the same love from Mother Earth and Father Sun in the form of water via river, stream or pool and food from grass, is perpetually receiving its giving or love and enters into its natural regiving when, for example, a lion kills and eats it. The zebra now passes its giving, its love onto the lion. The lion, though not a grass eater, enjoyed the love of both Mother Earth and Father Sun that was offered the grass as bioaccumulation in the zebra, allowing it to express the gifts of “lion life” on the savanna. Being at the top of the food chain, much like the human being, the lion’s only real predator is Father Time. The lion comes to the end of its natural life and typically dies in its sleep. Upon death, the buzzards, other scavengers and microorganisms will ensure that the lion offers its fair share of regiving, completing what is referred to as the closed organic cycle or the wheel of life.

Through the process of living the Love Principle, each life form is afforded the opportunity to exist and experience the splendor of a life sympathetic with existence as that particular life form. Under the laws of nature, life forms never suffer from a lack of love as a giving, nor can they consciously evade its natural regiving or loving back. It is only as humans that we manage to break these principles.

Analyzing the Love Principle, one can see that there is no waste and that all life and all forms of life are bound by love in a codependent relationship. Yet, when we come to human life and human behavior, we see over and over again a perpetual consumption or taking from Mother Nature. Humans consume Her love, yet at the same time humanity at large is negligent in its regiving. For example, we farm for commercial gain, literally strip mining the soils and turning what was once arable land into deserts where a fraction of the previous life can now exist. We dump billions of gallons of raw sewage and industrial waste into the ocean daily, poisoning the waters and impeding the immune systems of all sea life. We destroy the natural habitat of millions of living species so that we can drill for oil to power our gas-guzzling cars and fossil-fuel-hungry industries, despite the fact that both governments and big industry have suppressed numerous viable attempts by other loving, compassionate human beings to introduce more efficient and cleaner forms of fuel. Significant scientific evidence supports the contention that we are accelerating the greenhouse effect with our current forms of farming, industry and lifestyles. One effect of this is the changing weather patterns that disrupt the natural flow of the closed organic cycle or Love Principle even more.

While there are numerous more examples I could give, glancing at any major newspaper will elucidate my point. Because this article is an offering to health and exercise professionals, I would like to now describe how the Love Principle applies to those professional groups, both of which I personally receive a giving from and am hereby regiving in one of the many possible ways we all can.

The Corporatization of Health and Exercise

In our more natural state as hunter-gatherers, and even in the ancient agrarian societies that emerged in the Middle East some 10,000 years ago, we lived in accordance with the Love Principle. Most native societies were very careful not to waste any part of an animal. They ate what was edible and used the rest to manufacture clothing, shelter and equipment, such as fashioning tools from the teeth and bones. Our fecal material was returned to the earth, fulfilling the Love Principle by feeding the microorganisms that in turn accepted our giving and regave to the plant life. The physical movement of our life was woven into the fabric of the Love Principle’s giving and regiving as a natural, holistic expression of movement as seen in all of our developmental predecessors, be they water, air, earth, mineral, plant or animal. Our very movement, or exercise, was part and parcel of the wheel of life!

Within horticultural societies, the planting, farming and harvesting was primarily the task of the women, for it is well known that plant life has an affinity for female energy. Horticulture and hunting, a predominately male activity, existed side by side for some time, never disrupting the natural synergy of the Love Principle. With the advent of the plow, females were generally displaced from agriculture since they were not strong enough to handle the animal-plow combination. At this most important point in the development of humanity, the previously balanced contribution from males and females to the life process began to swing heavily toward patriarchy. This evolution in farming increased food production, which led to the ability to stockpile grains and other foodstuffs. This freed some people from the full-time task of food production and allowed time for specialization in tool making, art, crafts and more. Metallurgy developed, leading to the manufacture of progressively more advanced tools and weaponry. We became more and more specialized with our use of herbs and medicines. Out of the agrarian age came the industrial age, which gave birth to modern science. Modern science was primarily responsible for the progressive dissection of large holistic systems. Our scientific methods were never comprehensive enough to study the entire web of life, and therefore scientists had to confine aspects of living systems in attempt to gain knowledge of their functions. Yet the individual parts are never the sum of the whole! Despite the inherent drawbacks of an isolationist’s approach to science - through the dissection of nature – we gained the ability to harness electricity, to produce fossil fuels, identify the periodic table of elements and understand chemistry, to make plastics and much more.

Each step of the way, life seemed to get easier. By 1900, we had the ability to both destroy our enemy, produce electric motors and mass produce bread and other foodstuffs as well. As we drifted further and further away from the Love Principle, we moved into instant gratification. Some of the many results we now experience are:

• Using medicines produced from the fractionation of herbs or the dissection and extraction of various elements from plants, insects and animals. For example:
  
  
  • Horse urine is used to make estrogen used in female hormone replacement therapies. However, consider that the need for estrogen replacement was almost nonexistent prior to the onset of the industrial and scientific age because women lived the Love Principal - they were in tune with nature - and menopausal distress was relatively unheard of.
    
  • Antibiotics were developed to kill bacteria, which were suspected to be the cause of many diseases. Yet today, we prescribe more antibiotics than ever and now have problems with resistance to antibiotics, staphylococcus infections in hospitals and the highest rates of chronic disease in recorded history!
    
  • Hundreds of patents for medical drugs and billions of dollars invested in pharmaceutical companies, yet modern drugs in general do not address the etiology of illness. They typically suppress the symptoms of untold numbers of diseases that were uncommon when we were living in accordance with the Love Principle. Generally, neither the site of the disease nor the symptoms are where the etiology of any disease process is found.
  
  
• Food processing, or the progressive refinement of foods beyond what is absolutely necessary to soften fiber and improve digestion, has resulted in the massive loss of nutrients in our diets. Each step of the processing, life force is detracted from food and in short order what was once a life-giving food becomes a displacement food. By definition, a displacement food is any foodstuff that takes more energy and nutrition to digest, metabolize, assimilate and eliminate than it delivers. With the progressive increase in food processing has come a concomitant increase in the prevalence of chronic diseases.
  
• Conglomeration in cities has lead to humanity losing touch with Mother Nature, which has facilitated our willingness to kill Her! For instance, recent investigations have found that many children with attention deficit disorder, anxiety and other such stress responses can make great strides toward healing or normalizing their physiology and psychology simply by spending more time in nature. Children and adults in cities are being bombarded by environmental stimuli such as electromagnetic pollution that our biological systems have never until now had to deal with, while at the same time being deprived of such natural stimulations as:
  • Color stimulation
  • Effective use of near and far vision
  • Environmental pressures to use the body in such a way that our natural internal biological pump systems and energy systems are activated.
  
  Additionally, a tremendous number of today’s children and teens have never even physically seen the very farm animals they eat! Meat is considered to come in packages from a grocery store. With this departure from nature has come an unintentional indifference to the destruction of nature at large. All the while, we are killing our Mother! It is well known that babies who don’t receive adequate physical nurture from their mothers or a human surrogate will not develop optimally and in many instances will die. Why would we expect detachment from Mother Nature should produce a different result, when in fact Mother Nature merely transcends and includes our individual biological “mothers?”
  
• Transportation and the mechanization of farming, while helpful at large, has resulted in tremendous problems stemming from sedentary lifestyles. Charles Wharton, a highly respected naturalist, has shown that the average hunter-gatherer society completed their hunting and gathering tasks in approximately three and a half hours a day. Certainly, three and a half hours of activity a day, even at low levels of intensity, is adequate to maintain optimal biological function and stave off any diseases linked to inactivity, not to mention being sufficient to optimize one’s physiology in the way that exercise is known for. Upon completing their daily tasks, parents of children took time to play with them, relieving the elders – grandparents and extended family of this generation - of their duties as educators. The result was a level of psychological stability that now we can only look back upon!

While it is unlikely that the so-called modern advancements of science and society are likely to go away, there is still very much we can learn from the study of holistic systems, which combined exercise, diet and spiritual development as a living philosophy.

Ancient Practices Uniting Spirit and Exercise

As I’ve pointed out above, in most ancient or primitive systems of spiritual development, exercise was either included or was a direct by-product of survival in their given environment. For example, around 3000 B.C. the Aryans began to enter north-west India, bringing with them their practice of yoga. The Aryans believed it was of utmost importance that thought, speech and action be life supporting, or in other words, in harmony with all other levels of the universe. In fact, the very word yoga means yoke or union.

As much as 7000 years ago, Qigong (pronounced “chee-gong”) emerged as a Chinese philosophical system of harmonious integration of the human body with the universe. Like yoga, Qigong is a system of physical, mental and philosophical training for cultivating moral and body strength, prolonging life and developing human potential. Today, there are millions of Chinese and untold thousands of people from other nations who practice Qigong. It is my personal experience and observation that many of these people have spiritual experiences, experiences that bond them with nature, improve their sense of well being and their capacity to love self and others.

The Chinese also developed a system of gymnastic exercise called Cong Fou. Cong Fou dates back to 2698 B.C.E. and is defined as the art of exercising the body and its application to the treatment of disease. In addition to Qigong and Cong Fou, the Chinese developed Tai Chi, which is often referred to as a soft martial art. Tai Chi is a system of functional exercise because, like the others mentioned here, it seeks to improve the health and vitality of the body and mind, improving man’s relationship with both external and internal nature. Additionally, most of the ancient systems of spiritual development not only included spiritual practices and exercises, they were inclusive of dietary guidelines and advice, including how to use food as medicine in the treatment of various ailments. These were complete “holistic” systems for the development of health and well being.

Anyone subscribing to any one of the above mentioned ancient systems of living for as little as six consecutive months will show one or all of the following signs of health and well being:

• Improved aesthetics (often looking noticeably younger than their age!)
• Improved energy levels
• Improved mental clarity
• Little if any need for medical drugs
• Greater sense of autonomy
• Improved sense of purpose and wanting to belong
• Greater sense of unity with nature
• Elimination of disease
• Increased resistance to disease
• Greater passion and compassion for life!

These very markers of physical-emotional-mental-spiritual unity can be found among those who practice the integration of religion or spiritual development and exercise. Clearly, as the great philosopher Spinoza stated, “Whatever increases or diminishes, helps or hinders the power of activity in the body, the idea thereof increases or diminishes, helps or hinders the power of thought in our mind.” Plato and Aristotle, who lived long before Spinoza, are recorded to have demanded that their philosophy students exercise regularly and vigorously, for they knew full well that he who is not fit is not fit to think rationally! Modern understanding of human physiology, millennia later, supports their contention in this regard, for the brain, weighing only about 1/25th of our body weight, consumes approximately 80 percent of the available blood sugar whenever cognitively engaged. Anyone who has taken a test in school has had the experience of leaving the study room feeling exhausted from the mental event!

In the USA today, only eight percent of men and three percent of women participate in any regularly scheduled exercise and that 84.8 percent claim to be religious or spiritual. This suggests that the majority of the sick, diseased and obese people lack understanding of the relationship between being healthy as a means of being more holistic and spiritual as a means of achieving higher states of consciousness for the betterment of all! We must begin to see that through the unity of spiritual practice, whole food eating and exercise, we can achieve health and vitality again. Then, with our new view and our new vitality, we will have removed the hindrances to the powers of our mind, allowing us to creatively seek worldwide brotherhood.

The Offering of the Health and Exercise Professional

Are our gyms, physical therapy clinics, osteopathic clinics, chiropractic and medical offices offering and encouraging any form of spiritual practice, whole food eating and appropriately balanced functional exercise as part of a program for developing well being, or are we merely perpetuating a failing application of science and medicine?

Certainly, one may argue that there have been many advances made by science and medicine, as I’ve acknowledged above. Yet, please consider the following short list of “advances:”

• Synthetic carpet releasing toxic fumes into our homes and workplaces
• Microwave ovens destroying the cellular make up of our food
• Spraying some two billion pounds of pesticides, herbicides, fungicides and rodenticides a year, despite the fact that crop losses are at an all-time high and food quality and human vitality are at an all time low
• Open heart surgery to cut out arteriovascular blockages that were relatively unheard of prior to the start of the 20th Century and the onset of modern food processing
• Having more gyms per capita and yet the most sedentary, obese population in the recorded history of mankind

Is this progress? I certainly don’t think so! We have done the very same thing to exercise that science has done to nature and food processors have done to food. We have broken the body into component parts and created machines to exercise each part. Our gyms and medical centers of all types by and large peddle every sort of isolate you could imagine and then some! We have surgeons and rehabilitation professionals worldwide isolating the spot that hurts only to cut it out, inject it with a numbing agent or anti-inflammatory agent or manipulation the sensory motor system through the application of electrical stimulation or other topical analgesics. Yet, how often are we addressing the etiology?

Is it a mystery that women suffering PMS commonly display sizable and at times unmanageable mood swings, low back pain and neck pain? Is it a mystery that we have the highest incidence of orthopedic injury among high school and college athletes (of both sexes), despite the fact of the so-called advanced exercise technologies available at every major school system in industrialized nations today? Why is it then that even among our athletic population, including bodybuilders, we have unprecedented psychological disorders, concomitant with rampant medical drug use? Is this our evolution? Does this in any way, shape or form resemble the very Love Principle from which we were spawned?

My personal opinion is that we, the exercise professionals, the acupuncturists, the physios, chiros, the osteos… indeed, the very professionals who once stood for identification of and addressing of the etiology of a patient’s pain and discomfort, must begin to practice what we once stood for!

We have all been given a grand opportunity to do what we love to do and to regive. The first thing we can do is practice what we preach! Our clients and patients need the gift of observational leadership - leadership not by academic rote but by example. You can’t give to another what you yourself do not have. It simply doesn’t work, and the proof is all around you, in the magazines, on the news, literally everywhere. We must give the gift of health and well being to ourselves first, which means following the foundation principles of health and well being. But are we? Is the average exercise or healthcare professional healthier to any significant degree than the very people they work with?

We must give ourselves health through the very means our ancestors did, as clearly outlined in Weston A. Price's book, Nutrition and Physical Degeneration. For clearly, our fad diets have failed, as have our amazing isolates! Only when we are overflowing with health and vitality ourselves can we outflow that love, that quality of existence to others. We must be like a tree so full of fruit that it literally bows to the earth, dropping its fruit out of the burden of its fullness.

When we take the initiative to remove the garbage (equipment and so-called foods and supplements!) from our gyms and healthcare centers as an act of leadership and as a natural outgrowth of our own well being, when we bow to our clients and patients to share the fruits of our own healthy lifestyle, we will bring forth the union of a real yogi, we will have the abundance of chi afforded to the committed Qigong or Tai Chi practitioner. When this occurs in your own life, you will not need to schedule appointments with your clients so they can pick the abundant fruits of your well being. Your well being will radiate to everyone around you.

Your health and vitality, your well being and mine IS our potential regiving. I can only speak for myself in saying that this is the future I dream for and work toward each and every day.

What is your dream? What are you working for? What is your regiving? What are you creating with your thoughts, words and deeds as you see your clients and patients each day? Is your spiritual practice one bent around survival, or is it an expression of your love?

It is my dream that we all live the Love Principle together, for surely that is what all the great spiritual masters have taught us to do. Surely that was their dream for humanity.

May we all dream together. May we all focus our thoughts, words and deeds on what we want as our future, not what we don’t want.

References:

1. Chek, Paul. PPS Success. The P~P~S Success Mastery Program. Online at www.ppssuccess.com.
2. Chek, Paul. How to Eat, Move and Be Healthy!
3. de Spinoza, Benedictus. The Ethics Of Spinoza. Editor: Dagobert D. Runes, p.36. Citadel Press. 2000.
4. Heizer Wharton, Charles. Metabolic Man -- 10,000 Years From Eden. Winmark Pub. 2002.
5. Kimbrell, Andrew. (Editor). Fatal Harvest: The Tragedy Of Industrial Agriculture. Foundation for Deep Ecology. 2002.
6. Mogodam, Michael. PhD. The Nature Of Health Radio Show. AM 1000, San Diego, Ca. 2000.
7. Price, Weston A. Nutrition and Physical Degeneration. Keats Pub; 15th edition. 2003.
8. Russell, Walter and Russell, Lao. The Home Study Course, 3rd Edition. Available from www.dowsers.com
9. Taylor, George H. M.D. Health By Exercise: Showing What Exercises to Take. John B. Alden Publisher. 1885.
10. Tiller, William A. PhD. Science and Human Transformation. Pavior Publishing. 1997.
11. Wilber, Ken. A Brief History Of Everything. Shambhala. 2001.
12. Paul Chek

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com