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Then Fitness Elements Box, Kick, Jump Fitness Coaching and Nutritional System Will beat the Past Defeat Guaranteed!



New Unlimited time Special Offer FREE from Fitness Elements Express Box, Kick, Jump Personal Training Session that will Max out Your Calorie burning efforts anywhere between 600-800 Calories per hour and Your FREE Nutritional Counseling Dissection that could be hurting Your Midsection! This can all be Yours today by calling 480-212-1947 or email Fitnesselementsexpress@yahoo.com or fax Your Best time slots to receive this Special Offer to 623-399-4199 Hurry! Don't Delay Your Health one more Day!

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 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

New Tribal Total Body-Weight Training Program!

Trust, Twitter, Truth








Remember when you were in high school and your physical education (PE) teachers made you do push-ups, chin-ups and sit-ups? What about those long-forgotten Presidential Physical Fitness Tests, which required you to run different distances for time? Whatever happened to those “old-fashioned” exercises?

While free weights and machines can certainly make your clients stronger, they often target muscles rather than movement. In addition, many free-weight and machine exercises, such as lat pull-downs and biceps curls, are open-chain exercises, which use only one joint as the resistance is moved away from or toward the body using freely movable limbs.

In contrast, most body-weight training exercises are closed-chain exercises, which use multiple joints as the resistance is moved away from or toward an anchored body part. Closed-chain exercises, which are more functional, result in greater motor unit activation and synchronization and better strength performance compared with open-chain exercises (Augustsson et al. 1998; Brindle et al. 2002).

By performing body-weight training exercises, your clients will not only look better; they will also learn how to train three-dimensional movement, acquire a greater kinesthetic awareness and become empowered as they perform tasks with their bodies. Moreover, body-weight exercises make your clients’ workouts portable, an added benefit for people who travel a lot or for those who have trouble motivating themselves to go to the gym.

9-Week Body-Weight Training Program
Training is the same for the first 2 weeks of each 3-week cycle, with the third week used for recovery and adaptation. Have your clients do these workouts 2-3 times per week. As clients progress, initially increase volume (# of reps with body weight), then decrease volume and increase intensity (by adding additional weight) and recovery period.

Weeks 1 and 2

• chin-ups: 2 x 10 reps with body weight (or weight-assisted machine), with 1-minute rest
• squats: 2 x 10 reps, with 1-minute rest
• push-ups: 2 x 8–10 reps, with 1-minute rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps for each, with 1-minute rest.

Week 3 (Recovery)

Same as above, using 66% of # of reps from weeks 1 and 2 for each exercise.

Weeks 4 and 5

• chin-ups: 2 x 15 reps with body weight (or weight-assisted machine), with 1-minute rest
• squats: 2 x 15 reps, with 1-minute rest
• push-ups: 2 x 12–15 reps, with 1-minute rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 30 reps for each, with 1-minute rest.

Week 6 (Recovery)

Same as above, using 66% of # of reps from weeks 4 and 5 for each exercise.

Weeks 7 and 8

• chin-ups: 2 x 10 reps with 105%–110% of body weight (or of weight lifted using weight-assisted machine), with 90-second rest
• squats: 2 x 10 reps with 105%–110% of body weight, with 90-second rest
• push-ups: 2 x 10 reps with 105%–110% of body weight, with 90-second rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps with 105%–110% of body weight for each, with 90-second rest.

Week 9 (Recovery)

Same as above, using 66% of # of reps from weeks 7 and 8 for each exercise.

For guidelines on proper body position and efficient, safe execution, refer to the complete article in the February issue of IDEA Fitness Journal IDEA Article Archive.

References
Augustsson, J., et al. 1998. Weight training of the thigh muscles using closed vs. open kinetic chain exercises: A comparison of performance enhancement. Journal of Orthopaedic and Sports Physical Therapy, 27 (1), 3–8.

Brindle, T.J., et al. 2002. Electromyographic comparison of standard and modified closed-chain isometric knee extension exercises. Journal of Strength and Conditioning Research, 16 (1), 129–34.

By Jason R. Karp, PhD

Forwarded By, Natalie Pyles

Fitness & Weight loss expert, Author, NSA Speaker

P.S. Call 4 Your FREE Tribal Total Body Weight-Training Demo and assessment 480-212-1947 or email me at fitnesselementsexpress@yahoo.com or fax your request 623-399-4199 today!

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!

May Mothers Day Makeovers and Special Offers!

May Mothers Day Makeovers and Special Offers! Buy any Personal Training, Nutritional Counseling, or Wellness Coaching package and get Your FREE NEW Nintendo DS, Personal Trainer: Cooking Bundle Now! This is Limited to the first 11 Responders and if you act fast you will also receive Natalie's 101 Seasonal Raw Foods Recipe Book FREE! Hurry while supplies last and call 480-212-1947 or fax request to 623-399-4199 get your copy and FREE gift today!

8 New ways to protect your health -- and the planet

Are you contributing to Global Awareness or taking away from it?

Doing the environmentally correct thing can be a challenge. After all, there aren't many of us who actually have the time or enterprise to compost or the spare cash to replace the washer, dryer, or other appliances with the latest energy-efficient models.
Skip the screen-saver. Instead, program your computer to "sleep" after five minutes of inactivity.

Skip the screen-saver. Instead, program your computer to "sleep" after five minutes of inactivity.

But here's a convenient truth: Small changes really do make a big difference -- not only for the planet but for your own health -- and may even save you some money. Here, a few to try today.

Take shorter showers

Install a waterproof timer in your shower, and set it to five minutes. Even better: Replace your showerhead with one of the new "low-flow" or "water-saving" models. They're easy to install and available at home-improvement stores. Look for a flow rate of 2.5 gallons per minute (gpm) or less; older showerheads have flow rates of around 5.5 gpm. (And, don't worry, you'll still be able to get the suds out of your hair.)

Why it's good for the Earth: Using a low-flow showerhead, a family of four can conserve almost 15,000 gallons of water per year.

Why it's good for you: Hot water strips skin of its natural oils, so spending less time in the shower can result in better-hydrated skin. Health.com: How to detox your body

Bypass the dry cleaner

Buy fewer clothes labeled "dry-clean only." Also, look for a cleaner that wet-cleans, using nonhazardous solutions and special equipment. (Find out where the service is available in your state.) You can hand-wash many dry-clean-only garments in cold water, too.

Why it's good for the Earth: Perc (short for perchloroethylene), the standard solvent used in conventional dry cleaning, eventually breaks down into other chemicals -- some of which are toxic and may deplete the ozone layer, according to the Environmental Protection Agency.

Why it's good for you: In high doses, perc has been linked with dizziness, headaches, fatigue, nausea, and skin irritation
Don't Miss

Go easy on beef

Make it a tuna or salmon burger instead.

Why it's good for the Earth: Red meat production is responsible for about two-and-a-half times more greenhouse-gas emissions than chicken or fish.

Why it's good for you: Fish rich in omega-3 fatty acids, like tuna and salmon, not only are good for your heart (helping lower triglycerides and blood pressure) but can help prevent dry skin, too. Eat fish twice a week. Health.com: 10 easy ways to eat natural

Ditch air fresheners

Indoor air may be up to three times more polluted than the air outdoors, so go fresh the natural way by opening your windows. For a light, citrusy fragrance, place orange peel mixed with sage in small bowls throughout your home.

Why it's good for the Earth: The Natural Resources Defense Council (NRDC) tested 14 air fresheners and found that 12 contained phthalates, chemicals linked to hormone abnormalities, birth defects, and reproductive problems. Even products billed "all-natural" or "unscented" weren't chemical-free. Health.com: DIY air freshener: Spring citrus potpourri

Why it's good for you: In addition to phthalates, the NRDC says, air fresheners may contain allergens, volatile organic compounds (VOCs), and cancer-causing chemicals like benzene and formaldehyde.

Buy organic coffee

Besides "Certified Organic," look for "Shade Grown" (a process that preserves more nutrients) and "Fair Trade" (these coffee farmers are paid a fair price, so they don't look for growing shortcuts). Health.com: Organic living with "Bones" star Emily Deschanel

Why it's good for the Earth: Pesticides and fertilizers used in conventional coffee production can harm soil and seep into water supplies.

Why it's good for you: Fewer synthetic agents involved in chemical treatment means a healthier cup of Joe.

Skip the liquid soap

Stick with the bar kind.

Why it's good for the Earth: Many liquid soaps, though convenient, contain triclosan, an antibiotic agent toxic to wildlife.

Why it's good for you: You can easily overdo it with liquid soap, which can dry out your skin and make it susceptible to germs. Plus, antibacterial soaps don't always deliver the germ-killing benefits they promise.
Health Library

Toss that flea collar

Baths are a great way to de-flea your pet sans chemicals. Wash your animal friend's bedding in hot water once a week, too.

Why it's good for the Earth: Pesticides used in flea collars may contain toxic chemicals, including possible carcinogens, that can contaminate water.

Why it's good for you: Many pesticides are designed to obstruct the nervous systems of bugs. But they can also interfere with human hormones over time, says Sarah Janssen, M.D., NRDC environmental-health expert.

Nix the screen saver

Set your computer to "sleep" after five minutes of inactivity.

Why it's good for the Earth: Animated screen savers consume electricity unnecessarily, says Taylor Grant, executive environmental advisor of the Environmental Media Association.

Why it's good for you: Eco-psychologists say even a small Earth-friendly gesture can have a positive affect on mental health.

Forwarded By, Natalie Pyles

Fitness & Weight loss Expert, Author, NSA Speaker

P.S. Call for your FREE Nutritional Consultation today 480-212-1947 or visit WWW.MyFitnessElements.com or your FREE Grocery Shopping tips & list Now fax request 623-399-4199

How this Soccer Pro helps others overcome Malaria

Soccer pro survives malaria, now helps others

SEATTLE, Washington (CNN) -- Saana Nyassi considers himself lucky.
Saana Nyassi is a player for the Seattle Sounders soccer team. He is also a malaria survivor.

Saana Nyassi is a player for the Seattle Sounders soccer team. He is also a malaria survivor.

He is fortunate not just because he has a natural talent for soccer and the dedication to rise through the ranks in his native Gambia and eventually go to the United States to play for the Seattle Sounders. Before leaving the tiny West African nation for America, Nyassi contracted malaria.

"It's a killer disease," the midfielder, 20, says. "You lose appetite. You are throwing up all the time. Your body gets warm. It's very serious."

Nyassi recovered. But nearly a million people -- mostly young children and pregnant women in sub-Saharan Africa -- do not survive the disease, according to the National Institutes of Health.

On Saturday, before their game against the San Jose Earthquakes, Nyassi and his teammates will mark World Malaria Day by giving a check for $20,000 they raised for Nothing But Nets, a U.N. Foundation-sponsored campaign to supply anti-malarial bed nets to some of the poorest parts of the world. Video Watch how researchers are fighting malaria »

Nothing But Nets buys and delivers each bed net for about $10. The nets prevent mosquitoes from biting people while they sleep and passing on the parasite that causes malaria.

Even though malaria was been wiped out in the United States, it still rages in countries in Africa, Asia and other developing parts of the world.

"The challenge is enormous because of the size," says Dr. Regina Rabinovich, director of Infectious Diseases Development at the Bill and Melinda Gates Foundation, which so far has dedicated over $1 billion to fighting and preventing malaria.

Rabinovich, who also contracted malaria during a visit to Gambia, says the Gates Foundation is waging a war against the disease on several fronts.

"Keeping people from getting bitten by a mosquito, that's what a bed net does," she says. "Not having the mosquito thrive, that's what insecticide does. By treating them, you keep someone else from being infected by another mosquito bite."
Don't Miss

While malaria can be treated, getting that treatment to people suffering from the disease who are often in remote places and with little access to health care is not always easy. There is no vaccine to prevent malaria. But Rabinovich argues that cases of malaria can be greatly reduced even before a vaccine is discovered.

"The really interesting thing about malaria is that they haven't depended on a magic silver bullet," she explains. "Bed nets protect you about half the time, spraying protects you. It's been the combination of prevention and treatment that's effective. When we have a malaria vaccine it will join that toolbox."

That malaria vaccine could potentially come from a temperature- and humidity-controlled vault nicknamed "the swamp" at the Seattle Biomedical Research Institute. There, larvae imported from India are carefully hatched into mosquitoes.

Using funds from the Gates Foundation, Dr. Stefan Kappe is trying to genetically engineer the parasite that causes malaria and create a vaccine from it. With the vaccine that Kappe is working on, the malaria parasite would be unable to pass from the liver, where the parasites multiply, into the blood.

"We call this the 'you-can-check-in-but-cannot-check-out' approach," Kappe says. "The immune system learns [and] is trained to recognize it -- and when the real parasite comes in, the one that can infect you, your immune system is very quickly able to eliminate it."

If it is successful, the vaccine that Kappe is formulating will aim to prevent malaria every time it is administered -- a crucial element to fighting a disease that is passed from person to person by mosquito bites.
Health Library

* MayoClinic.com: Malaria

"You need to break transmission, you need to break the ability of the parasite to move to the mosquito and from the mosquito back to humans," he says. "This liver infection is a great place to attack. If you prevent infection right there, then humans don't become infected, the mosquito that bites them the next time can also not become infected and cannot bring the disease to another person."

The vaccine has already been proven effective 100 percent of the time in studies with mice, Kappe says. Now the researcher will begin human trials of a potential vaccine. Or, as he calls it, taking the difficult leap "from mice to men."

P.S. Call Fitness Elements for Your FREE Health and Fitness Evaluation today 480-212-1947 or fax request to 623-399-4199 or 1-800-681-9894

Memo For You

From: Dr. Natalie Pyles D.D.S. (Doctor of Discount Designer Sweat)
Date: Thursday 10:27 am

"Why In the Heck Is Natalie Pyles Sending You an X-Ray To Celebrate Fitness Elements 16th year of Experience and Expertise Anniversary?"

Dear Valued Customer, Client, Champions, & Friends,

Right about now you've probably settled into your day, and after going through your e-mails are asking yourself the above question. Quite frankly, I'd be asking myself the same question if I received this unusual package by e-mail.

The Answer Is Simple!

You see we are celebrating our 16th Anniversary of Experience, Expertise, and providing the men and women in Phoenix and surrounding areas the finest quality and value of Fitness, and Weight-loss services. But, we also just made the Biggest Change in our history, and I had to send you something very special to attract your attention in order to share my news.

Here is the change I know your really going to like. We decided to take all the worry out of making sure that you Absolutely get the best Everyday Low prices on your Health and Fitness purchases, so we have lowered all our prices on just about everything when it comes to your Health, Fitness, Wellness, and Nutritional products and services.

Plus, to prove it we'll back it up with our "new" Triple Your Money Back Guarantee! You read it right. We are putting our money where our mouth is. If you see the same services or products you purchased within the next 14 days , sold elswhere for less , we'll refund you 3 time the difference.

But,The News Just Got A Lot Better For You!

I would be crazy if I didn't recognize customers, clients, champions, and friends like you who helped me become "Phoenix's Best" Fitness and Weight-loss Solution Company. So, since we are celebrating our anniversary, I have two very special gifts for you.

Simply call or bring with you the enclosed prescription before Sunday, April 26th and you can redeem it for:

1. A FREE $116.00 1 Hour Nutritional Consultation and Bundle of Jump Start Starter Kit Organic Nutritional Supplements
2. Plus you'll also receive an Additional 16.09% OFF your entire Personal training, Nutritional Counseling, and Wellness Coaching purchase.

This is just our way of introducing you to our new "Lowest Price in Phoenix and surrounding areas" policy and to "Thank You" for being one of our best clients and friends.

Very Sincerely and Gratefully Yours,

Natalie Pyles



P.S. #1: Don't forget to bring with you or e-mail the enclosed prescription so you can redeem it for your Free Gift and Additional 16.09
% Discount before April 26th.

P.S. #2: You'd better believe we are going to make sure that we sell for the lowest price in town or we would go broke with a Triple Your Money Back GUARANTEE.

P.S. # 3: You probably guessed it by now, but that big smile on the enclosed X-ray belongs to a typical Fitness Elements client like yourself or you will have once you become one who has just discovered our new Lowest Prices in Phoenix Guarantee...See ya before April 26th.

FREE $116.09 Value of Bundle Nutritional Supplements and $ 125.00 Nutritional Consultation FREE! A $241.09 value. Yours Free with any first time Fitness Test or Metabolic testing or any services.

Kentucky Fried Fat Loss?

Why Kentucky Fried Fat Loss?

You tell me!

kfc_grilledThis has been all over the news. Kentucky Fried Chicken is trying something new…
Kentucky GRILLED Chicken.



This is taken right from a press release off their website:


“The introduction of Kentucky Grilled Chicken is a defining moment in our brand’s storied history,” said KFC President Roger Eaton. “KGC is the latest menu innovation that showcases our commitment to meeting our customers’ ever-changing needs while staying true to the standards of high quality and great taste pioneered by Colonel Sanders. This product will transform the industry.”



Well, at least they’re trying.



Or is it too late? Are they just doing this so they don’t get sued some day for their role in the obesity epidemic?



What do YOU think about the new “KGC”?

PS. Now is the time to get Your 20.09% off for a New you in 2009. Get your FREE Fit test and Metabolic assessment today 480-212-1947 or visit www.myfitnesselements.com

'How and Why it would be wise to apply Hatha Yoga and Tai Chi to your Mindful Exercise program'

Top Four Research-Supported Benefits of Hatha Yoga and tai Chi

Cardiorespiratory Benefits

lower resting systolic blood pressure
increased pulmonary function,eg., FEV-1
lower resting respirations
improved respiratory function in patients with asthma
increased parasympathetic tone, e.g., decreased resting heart rate
decreased resting blood lactate and resting oxygen consumption
enhanced arterial endothelial function
improved cardiovascular disease risk factor profile, e.g., reduced blood lipids
reduction in cardiac ventricular arrhythmias

Musculoskeletal and Neoromuscular Benefits

increased muscular strength and flexibility
increased balance control
improved posture
decreased fracture risk and falls in seniors
reduction in low-back pain

Psychophysiological Benefits

increased cognitive performance
improved relaxation and psychological well-being
decreased stress hormones, e.g., norepinephrine, cortisol
decreased state anxiety and depression scores
enhanced quality of life and decreased stress symptoms in breast and prostate cancer patients
reduced frequency of panic episodes
decreased symptoms associated with pain, angina, asthma, chronic fatigue

Other Outcomes/Benefits

increased physical functioning in older persons
improved glucose tolerance
decreased HbA1c (glycated hemaglobin) and C-peptide levels in type 2 diabetic patients
increased baroreflex sensitivity
decreased obsessive-compulsive disorder symptoms
decreased osteoarthritis symptoms
decreased carpal-tunnel symptoms
adjunctive therapy for cancer and CVD

These are very important facts and benefits that clearly support reasons to add mindful exercises to your overall Wellness vision. Have a healthy & happy day!

Source: La Forge 2003; Innes 2005.

By, Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author, and NSA Speaker

P.S. Call for your FREE Fitness, Flexibility, and Food Consultation today 480-212-1947 or fax 623-399-4199 for a request to schedule and FREE Hatha Yoga & Tai Chi Fitness tips Report.

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P.S. Fitness Elements & Associates Guarantees 2-3 pounds per week & 1% Body-fat loss per week Guaranteed! Call Today for Your FREE Fit Test, and Metabolic Analysis 480-... or http://www.myfitnesselements.com/sculpted_abs.htm P.S.S. New You Guaranteed!

Don't be afraid of the dark -- whole grains explained

Whole grains are in the midst of a renaissance. Research shows these fiber-rich foods can help protect against heart disease, type 2 diabetes, and obesity. But most of us don't eat enough of them. full story

(Cooking Light) -- Whole grains are in the midst of a renaissance. Since their 1970s heyday, the findings from scientific research have expanded on these fiber-rich foods' abilities to help protect against heart disease, type 2 diabetes, and obesity. Such results led the government to urge us all, in its 2005 dietary guidelines, to eat at least three servings of whole grains daily.
Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Joanne Slavin, R.D., Ph.D. -- one of the country's foremost experts on fiber and whole grains -- recalls grain's first go-round. "I was in graduate school pursuing a nutrition degree. This was during the mid-1970s, and there was a ton of interest in fiber then," she says. "I thought that by the time I got my doctorate degree everyone would be eating to get enough fiber."

Not so. Most of us still average just one serving of whole grains a day. As a professor of food science and nutrition at the University of Minnesota-St. Paul, she finds she has to spread the word. "Many people have questions about whole grains and how to work them into their diets," she says. CookingLight.com: How to eat more whole grains

To help answer them, we asked Slavin, along with several other experts, to provide a primer on successfully choosing and cooking with whole grains.

What are whole grains?
Whole grains are made of three parts: the bran (or outer layer), the germ, and the endosperm. "In order for a grain to be considered whole, it must contain all three components of the grain," says Nicola McKeown, Ph.D., a scientist who studies whole grains at Tufts University in Boston, Massachusetts. Together the bran, germ, and endosperm contribute to whole grains' high levels of nutrients, nutty taste, and dense, chewy texture.

How can I eat more of them?
Eating three servings a day of whole grains is easy. For example, Slavin opts for simplicity when she's short on cooking time, choosing oatmeal or a whole-grain cereal for breakfast (one serving) and a sandwich at lunch made with two slices of whole-grain bread (two servings). Here's how typical serving sizes of other whole-grain foods measure up:

# ½ cup cooked whole grains such as brown rice, bulgur, or quinoa

# ½ cup cooked oatmeal

# ½ cup cooked whole wheat pasta

# 1 slice whole-grain bread, made with whole wheat, whole rye, or whole oats

# 1 small muffin (weighing one ounce) made with whole wheat flour

# 1 whole-grain tortilla

# 1 cup whole-grain cereal flakes

CookingLight.com: Whole-grain pasta recipes

Slavin suggests substituting whole grains for their refined counterparts. Whole-grain bread is a good starting point. "There are so many good breads available," she says. Another option: Substitute quick-cooking frozen brown rice for white.

What are other good whole-food sources of whole grains?
Cooking with whole grains is the surest way to know that you're obtaining whole grains' full spectrum of antioxidants, vitamins, and minerals. "It doesn't take much effort to find good grains," Slavin says.
Don't Miss


Once tucked away in high-end grocery stores or natural food stores, renewed interest has made whole grains such as barley, bulgur, buckwheat, quinoa, amaranth, and spelt easy to find in the bulk section or natural foods aisle of your grocery store. MyRecipes.com: Superfood: Quinoa

What are helpful cues that a packaged food contains whole grains?
The ingredients list is your best source of information. "Look for the word 'whole.' The ingredients list should say 'whole wheat' or 'whole oats' or 'whole rye,' " says Nadine R. Sahyoun, Ph.D., R.D., an associate professor of nutrition and food science at the University of Maryland. If it doesn't say "whole," it may not be.

Also, the list is in order -- the closer a whole-grain ingredient is to the top, the more of it the food contains.

Two labels also may indicate foods that are good sources of whole grains. The Whole Grains Council developed a black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain.

You also can look for an FDA-approved health claim on breakfast cereals if at least half the cereal is made with whole grains. The claim states that a diet rich in whole-grain foods and low in saturated fat and cholesterol may help reduce the risk of heart disease. CookingLight.com: Recipe for a healthy heart

"There are a lot of products out there that use tricky wording so you believe it's whole grain when it's not," says Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, a subsidiary of the nonprofit food advocacy group Oldways Preservation Trust.

For example, consider a cracker that boasts "made with whole grains" on its packaging, but lists enriched flour as its first ingredient. The grain may have been harvested whole, but it was later refined. Also, watch out for phrases like "stone ground" and "multigrain." These terms don't necessarily mean the whole grain was left intact.

What is an enriched grain?
Is it "whole?" Check the ingredients label of many pastas, breads, and crackers, and you'll see "enriched flour." That means the grains used to make those products were refined by removing the bran and germ, which is where all the fiber and nutrients are.

Refining makes grains less chewy, easier for manufacturers to use in packaged foods, and gives foods a longer shelf life. To make up for the lost nutrients, manufacturers add B vitamins and minerals, along with folic acid. "Whole grains aren't enriched because they already have nutrients," Slavin says.

What are the nutritional benefits of whole grains?
Whole-grain foods are nutrient-dense, meaning they pack an array of nutrients into a small package that's low in calories, a rich source of complex carbohydrates, and even contains small amounts of protein and fat.

Antioxidants like vitamin E are found in whole grains in levels rivaling fruits and vegetables. They help protect against inflammation and damage caused by free radicals, which can lead to cancer. Phytosterols, another type of antioxidant found in whole grains, help reduce cholesterol, which keeps blood vessels free of buildup. Whole grains also contain magnesium, potassium, and folate.

Although fiber isn't technically a nutrient (the body doesn't absorb it), it gives whole grains much of their nutrition bragging rights. Fiber comes in two forms. Soluble fiber -- found in oats and products made with oat flour, along with fruits, vegetables, and legumes -- helps block the absorption of cholesterol, a risk factor for heart disease. Insoluble fiber -- found in fruits, vegetables, and all whole grains -- promotes digestive health by moving food through your system. CookingLight.com: Fiber fundamentals
Health Library

* MayoClinic.com: Swap ingredients for healthier recipes

How do whole grains affect health?
In addition to digestive health, whole grains have also been linked to the following benefits:

1. Preventing heart disease. "People with high intake of grains have much less heart disease," Slavin says. A meta-analysis published last year in the journal Nutrition, Metabolism and Cardiovascular Diseases found that 2 ½ servings of whole grains a day were associated with a 21 percent decrease in the risk of developing heart disease. People who ate mostly refined grains did not experience the same results, says study author Philip Mellen, M.D., assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Mellen attributes the benefit to synergy. "The combination of whole grains' nutrients work together to reduce cardiovascular disease," he says.

2. Dodging diabetes. When you eat foods that cause a rapid increase in blood sugar (glucose), the pancreas responds by producing insulin. Foods made with refined grains, such as white breads or baked goods, are processed into glucose more quickly than whole-grain foods. "Over time, you can develop insulin resistance, a precursor to type 2 diabetes," McKeown says. "Foods that are rich in fiber blunt the insulin response, and people with a higher whole-grain intake have less risk of developing type 2 diabetes," she says.

3. Maintaining a healthy weight. "Whole-grain foods high in fiber delay hunger, so maybe you'll eat less over the course of the day," McKeown says. Because fiber is indigestible, it adds bulk to foods, which in turn slows down digestion. The result: You feel fuller longer after eating fiber-rich foods. Bonus: Maintaining a healthy weight can also help you avoid health problems such as heart disease and diabetes.

References: CNN.com/ Health News

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Forwarded by, Natalie Pyles

P.S. Enjoy and have a healthy day!