' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

Discover why Top Fitness and Weight-loss Expert continues to help so many Aging Americans enjoy "Unexplainable" Breakthroughs, and truly massive personal Gains!

Musculoskeletal function can be determined by having clients complete the following functional capacity assessments from the ACSOL Resource Manual for guidelines for exercise testing and prescription.

Do you have difficulty picking up a small child?
Do you have difficulty carrying a 10-pound bag of groceries?
Do you have difficulty performing household chores?
Do you have difficulty climbing a flight of stairs?
Do you have difficulty getting in and out of a car or a bathtub?
Do you have difficulty opening a jar of food?

If You answered "yes" to any of these questions, it is an indication that significant losses in strength have occurred and a well-designed resistance-training program is well advised.

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

Discover why Top Fitness and Weight-loss Expert continues to help so many Aging Americans enjoy "Unexplainable" Breakthroughs, and truly massive personal Gains!

Musculoskeletal function can be determined by having clients complete the following functional capacity assessments from the ACSOL Resource Manual for guidlines for exercise testing and prescription.

Do you have difficulty picking up a small child?
Do you have difficulty carrying a 10-pound bag of groceries?
Do you have difficulty performing household chores?
Do you have difficulty climbing a flight of stairs?
Do you have difficulty getting in and out of a car or a bathtub?
Do you have difficulty opening a jar of food?

If You answered "yes" to any of these questions, it is an indication that significant losses in strength have occurred and a well-designed resistance-training program is well advised.

Some exercises , such as swimming, square dancing and light aerobics are particularly well suited for elderly, while more strenuous activities may require a level of fitness that comes after years of conditioning.

If your interested in Learning more and having Natalie design an exercise program for you then keep these facts in mind older adults need special considerations that are specific to their needs.

Call for Your FREE Report on ' 3 Amazing Exercises for Older Adults you can implement Now' and I'll personally rush it right out to you 1-800-681-9894 or 480-212-1947 or WWW.FitnessElementsExpress.com

'NEW Brain-Based Personal Training'

Brain-Based Personal Training

Use tried-and-true learning styles and techniques to harness the power of the mind and motivate clients.

Successful personal trainers are essentially effective teachers. While personal training in part involves changing the body, teaching is the art of changing the brain—not physically rewiring it, but arranging information and experiences to stimulate learning. Learning involves a change in behavior and alters thinking and perception. Personal trainers must have strong core knowledge of biomechanics, program design, exercise science, behavioral science, nutrition and weight management principles in order to stimulate change in clients and lead them to desired results. But this core knowledge isn’t always enough.

By using information about how the brain works and how clients learn, brain-based personal training and program design gives trainers a necessary edge to succeed. When you understand why a client cannot comply with a program or how you can maximize motivation, you become a primary player in the client’s attempts to attain true wellness. This article will explore the brain and how it learns; take a brief look at brain anatomy and physiology; touch on learning styles; and also look at learning theories and lesson design as they relate to personal training.

The Brain and How It Learns

Learning changes the brain. The brain rewires itself with each new stimulus, experience and behavior (Jensen 1998). A stimulus begins the process of learning. The stimulus may be instruction on how to perform an exercise, along with a model of how to perform it. The stimulus is then sorted and processed through pre-existing knowledge filters as we try to make sense of the information. As we add experience to that stimulus to reinforce it, memory begins to form in the brain through the development of neuronal networks. The more experience we add, the more physical the learning in the brain becomes (through the development of neuronal networks), making it easier for us to access the information.

New information is physically stored in the brain in a neuronal network. This is an essential concept to keep in mind when facilitating change in clients. Each client has prior knowledge (right or wrong); this is a fact. Prior knowledge is persistent and the beginning of new knowledge (Zull 2002). Helping clients change behaviors is often a challenge, because incorrect prior knowledge will create responses, choices or movements that you are trying to help clients transform.

When we learn something, whether it’s how to execute a squat or where the oblique muscles are and what they do, the memory physically becomes a part of the brain. Neuroscientists have found that the brain is flexible, or plastic; it is an adaptable organ that can be molded with information just as a muscle can be sculpted by lifting weights (Ratey 2008). Our brains are composed of nerve cells, chemicals and electrical impulses, and our memories are encoded, stored and retrieved as a result of chemical and electrical interactions (Small 2003).

Learning and memory are closely aligned; there cannot be one without the other (Jensen 1998). If we learn something, the evidence of that learning is memory. Learning enables information to cross over the lines of perception into memory and, once stored, these memories affect future learning (Ratey 2002). Our beliefs, knowledge and experiences are physical in the brain. They create the filters through which we see the world. According to Wolfe (2001), information that makes sense and fits into an existing neuronal network has a better chance of storage than information that doesn’t. This is important to remember as you assess clients and discern what they need from you in order to learn.

Basic Anatomy and Physiology

The anatomy and physiology of the brain are fascinating and complex. The brain accounts for about 2% of the body’s adult weight, but it consumes approximately 20% of the body’s energy and one-fifth of the body’s oxygen (Wolfe 2001). The brain receives about 8 gallons of blood each hour. Blood is the primary source of nutrients (glucose, protein, trace elements) and oxygen. The brain needs 8–12 glasses of water a day for optimal functioning (Jensen 1998).

The prefrontal cortex of the brain organizes activity, both mental and physical. It receives input and issues instructions through an extensive network of neuronal connections. The prefrontal cortex is the brain’s chief executive officer (CEO) and is responsible for initiating action, judging, planning and predicting. The prefrontal cortex works closely with all areas of the brain, particularly the cerebellum, which can be considered the chief operating officer (COO). The cerebellum, which coordinates movements, also coordinates thoughts, attention, emotions and even social skills (Ratey 2008).

The brain is made up of 100 billion neurons, which are responsible for processing information. A neuron, or nerve cell, consists of a cell body, axons and dendrites. Each neuron in the brain has a single axon, which acts like a telephone line, conducting nerve impulses toward neighboring neurons’ dendrites (antenna-like projections), and this “branching process” conducts impulses toward the cell (Small 2003). The junctions between one neuron and another are called synapses. Neurons transmit signals to one another through electrical impulses. Neurotransmitters carry these signals across the synapses from neuron to neuron via the axon to dendrites. Dopamine, norepinephrine and serotonin are thought to be the most essential neurotransmitters in processing information for learning (although many more are also involved). Neurotransmitters carry signals, while neurotrophins, such as brain-derived neurotrophic factor (BDNF), build and maintain the cell circuitry.

Cardiovascular exercise is like Miracle-Gro® for the brain, as it helps to grow dendrites, which are essential for receiving signals and delivering them to the cell body (Ratey 2002). As information is reviewed and practiced in various ways, it is processed and stored in the brain more quickly. Ratey (2008) compares the neuron to a tree. Instead of leaves, the “tree” has synapses along its dendritic branches and, with continual practice, review and processing, connections that create learning and memory grow and solidify. In essence, through your careful instruction you are helping clients’ brains grow in concert with their goals.

Application of Learning Theories to Personal Training

You now have a basic understanding of the brain and how it learns. You can leverage this knowledge to bolster your effectiveness as a trainer. One way to do this is with graceful application of learning theories. The following learning theories from the mind of groundbreaking educator Madeline Hunter have been successfully implemented in classrooms and in the professional coaching area for decades (Hunter 1982). These theories can also be used to increase the value of personal training.

Motivation Theory

Motivation is the reason or reasons for engaging in a particular behavior. It is essential that you create an environment that will nourish your client’s desire to learn, grow and change. Motivation is at its peak when there is a positive balance among the following six variables:

1. Level of Concern. Clients are more likely to be motivated to change if they are concerned about the consequences. For example, if you want to raise the level of concern for a client who is focused on training his lower body, emphasize the significance of performing a squat by telling him that it is one of the top five exercises for the lower body.

2. Feeling Tone. This affects the client-trainer relationship and the comfort of the environment in which the training takes place. Let your words, vocal inflection, body language and listening skills all contribute to a positive feeling tone.

3. Interest. Elevate the client’s interest by using effective communication skills, understanding the client’s personal interests and personality, and exploring the client’s learning styles (see the sidebar “Review of Learning Styles”). Stimulate interest by drawing on the client’s learning strengths (visual, auditory or tactile-kinesthetic).

Introduce variety into the session. For example, one client became significantly more interested in doing elements of her program when they became the “high-heel” machine (which would shape the muscles of her lower leg) and the “halter top” exercises (which would shape her arms and back). She was not in the least bit interested in strengthening her gastrocnemius, triceps, biceps, pectorals, deltoids or lats until clothing on a sculpted body was part of the picture.

4. Success. The perceived level of accomplishment that a client experiences defines success. Carefully select exercises to match the person’s fitness, effort and ability level. If the moves are too hard or too easy, the end result is negatively affected. The best foundation for learning includes competence and confidence (Caine et al. 2005).

5. Knowledge of Results. This occurs when you provide valuable feedback that is immediate, specific and growth-oriented, and that preserves dignity.

* Feedback is more effective when it is immediate (given at the time the move is executed) than when it is conveyed at the end of the session.

* If the feedback is specific—for example, “Your knees are aligned with your ankles as you perform the squat”—you reinforce instructional cues and foster a feeling of success.

* Feedback is growth-oriented if the client knows there is a plan for improvement: “Since you were able to maintain proper body alignment while performing the squat, we’ll add light weights in the next session to increase your workload.”

* It is essential that feedback preserves dignity. If a client is unable to perform a squat, you might say, “It could be some time before you’re comfortable with this movement, as it is a challenging exercise. We’ll try it again next session.”

6. Reward. Reward is intrinsic if the client performs a task that is interesting, challenging and exciting. You may provide an extrinsic reward in the form of documentation of success, a water bottle to celebrate reaching a goal or just a high-five and/or positive words of encouragement.

Attribution Theory

Attribution Theory deals with the human need to explain why things happen, in an attempt to gain control or increase predictability. This theory serves as the foundation for our constant search for causes of success and failure. A client’s perception of causality, rather than reality, is critical because it influences self-confidence, self-control and self-concept. It also affects future expectations and motivation. Clients will be more successful if they believe success depends more on their personal effort than on chance. If a client experiences learned helplessness—the perception that no matter what she does, she will fail (Seligman 1998), you will have to work harder to change negative thinking patterns and enable the client to form new beliefs.

You can help clients succeed by assisting them in sorting out what they can control and what they cannot. If a client uses the excuse that she feels guilty taking time away from family to exercise, you might help her develop a list of reasons why a healthy lifestyle adds value to the family. If a client blames overeating on stress at work or home, you can help him identify alternate responses to dealing with stress triggers. You might also offer “thoughts for the day” that provide encouragement (for example, “Success comes in cans, not in can’ts” or “There’s always room for improvement; it’s the biggest room in the house”). These tidbits can help a client stay focused and, in time, change attitudes about self-control and success. Share these thoughts at the end of each session, via e-mail and/or in a training log.

Retention Theory

Retention involves preserving information in such a way that it can be located, identified and retrieved for future use. Information is remembered longer if it is meaningful and is related to the learner’s own life and experiences (Wolfe 2001). Keeley’s research found that students forgot 90% of a lecture after 14 days (1997). Memory is lost over time—use it or lose it! It’s essential that you consistently review and rehearse information with clients to strengthen their neuronal networks and help increase the clients’ ability to access information. The less time elapses between introducing new information and reviewing it, the better the chance of retention (Schenk 2003). Ask yourself the following four questions to facilitate retention:

1. How much should a client learn and experience in a session? This will vary based on what the client already knows. Remember that less is more. Too much information, especially initially, may hinder retention.

2. How long should a client spend on learning an exercise or completing a training session? Each person is different. Observe body language, as this can be very helpful in deciding when it is time to move on. Fitness level, exercise experience and time available to invest in training will all help determine session duration.

3. How often should a client see you? A new client will benefit from more frequent sessions, to facilitate retention. Too much time between sessions allows time to forget information. For seasoned clients, frequency often depends on goals and time available to invest in training.

4. How will a client know how well he or she is doing (feedback)? Be sure your feedback is immediate, specific and growth- oriented, and that it preserves dignity (see “Motivation Theory”).

Transfer Theory

Transfer is the process of applying what is learned in one setting to other, similar situations. Clients will experience “positive transfer” if prior learning experiences assist them in acquiring the new knowledge they are receiving. For example, if a client had a positive experience in physical education classes, she may feel quite comfortable exercising in a gym setting. Clients can also experience “negative transfer,” which occurs when prior learning experiences hinder them from acquiring new knowledge. This might happen if a client had negative experiences with sports or physical education. Individual beliefs also play a role. For example, if a female client believes that “lifting weights” will create a “bulky body,” it may take her more time to progress in a strength training program. If a client believes that skipping breakfast will help him lose weight, it may be more challenging for him to change that behavior.

Remember that clients have prior knowledge that affects how they respond to training. To facilitate learning, continually explore a client’s prior knowledge and belief system. Because what we know is physical in the brain, it takes time to “extinguish” old neuronal networks and develop new ones (Jensen 2000). Therefore, change takes time. You can facilitate transfer of learning by applying one or all of these four variables: similarity, association, degree of original learning and critical attributes.

Apply similarity by looking for likeness in learning situations. For example, facilitate understanding of perceived exertion by having clients warm up on a variety of equipment. They will experience elevated breathing, heart rate and core temperature, as well as feelings of muscle exertion. They will also learn to identify their perceived exertion levels for various activities (treadmill walking, biking, rowing).

Association occurs when new learning is paired or associated with existing knowledge. If a client has been trained to perform an abdominal crunch on a mat with good body alignment, you can more easily transfer that movement to a stability ball.

Successful transfer of learning is influenced by the degree of original learning. The brain constantly searches through existing neural networks to find a way to make sense of incoming information (Wolfe 1998). Just as it is important to understand a client’s prior knowledge and beliefs, it is vital to make sure that the information on board is correct and fully understood before you move on to new information.

Identification of critical attributes can also play an important role in transferring information to working memory. For example, think about the critical attributes of moves that strengthen the oblique muscles. The rib moves toward the opposite hip, the trunk rotates and flexes, and the engagement of the trunk is felt in the oblique muscles. These muscles can be viewed on an anatomical picture and palpated with the hands. Awareness of these critical attributes helps a client transfer prior knowledge of a basic move to more advanced core exercises.

True Mind and Body Power

It is beneficial to understand how to effectively design training sessions for both the body and the brain. Reflective personal trainers who understand how to enhance learning and behavior change will be less likely to fall into a rut, because they are always looking for ways to improve and accomplish goals. As you learn more about the brain, learning theory and lesson design (see the sidebar “Eight Elements of Lesson Design”), you may find that you are unconconsciously competent, meaning that you have already been applying many of these theories in training sessions without knowing it (until now). As you learn how to implement more brain-based training principles, take the next step toward conscious competence. This will increase client success as you grow your business.

Sidebar: Review of Learning Styles

Learning styles refer to individual differences in the way information is perceived, processed and communicated. The most traditional way of defining learning styles is by the sensory channels or modalities through which we prefer to learn: visual, auditory or tactile-kinesthetic. Most people use all modalities in learning but have a stronger preference for, or orientation toward, one or another of them. Michael Grinder (1991) says that out of 30 people, 22 may be quite balanced in their ability to retrieve and retain information through all sensory pathways; the others will have a difficult time learning with any sensory pathway outside of their strength.

Learners with visual learning preference like to see information. They learn best from seeing and showing (Markova 1992). There are at least two types of visual learners (Wolfe 2001). Some can easily see and understand graphs and charts, whereas others are print-oriented. Your visual learning clients will appreciate printed handouts that reinforce educational concepts. Writing down information will help them process and remember it. They may want to take notes throughout the training session. Too much verbal information will distract them. Limit the verbal information you give them, and pair it with specific written information or graphs and charts to enhance learning.

Auditory learners prefer verbal instruction; they learn best from hearing and speaking (Markova 1992). They are comfortable listening and talking and tend to engage easily in conversation. The auditory preference usually involves both hearing and speaking (Sprenger 2008). Your auditory learning clients will learn best through hearing and will most effectively retain information when they are given opportunities to repeat it. Have these clients repeat instructional cues back to you, and engage them in discussions about goals and action plans.

Tactile-kinesthetic learners prefer being physically engaged in the learning process. These learners are best engaged through experiencing and doing (Markova 1992). They thrive with a personal trainer. Tactile-kinesthetic learners may want to skip directions and begin an activity quickly, preferring to “figure things out along the way.” They will prefer to write things down themselves and will remember best when they are documenting their own goals and progress.

Sidebar: Eight Elements of Lesson Design

The following eight elements of lesson design from Madeline Hunter, an educator who developed a model for teaching and learning that was widely accepted during the last quarter of the 20th century, have been effectively used in the classroom and in the sports arena for decades. Apply these elements to your program design for effective outcomes.

The anticipatory set of a session establishes the feeling tone and focuses the client’s attention for retention. Your welcome is key to building the trainer-client relationship and creating a comfortable climate. This is also a good time to learn more personal and professional things about the client. The anticipatory set may include reviewing the previous session and discussing the action plan activities that occurred between sessions.

The objective or purpose outlines what the client will accomplish as a result of the session. The objective can be included in the anticipatory set and should increase the client’s level of concern by explaining why he is doing what he is doing. Use this time to pique interest. Let the client know what he can accomplish during the session; for example: “Today we are going to _____________ in order to _______________”.

Instructional input is the verbal and written instruction you provide; it should include critical attributes of each exercise in order to facilitate the transfer of learning to memory. If you consistently seek to understand the client’s degree of original learning (what the client already knows), you can gauge how much information she can absorb in the session. To increase success, you can also associate what the client already knows with new concepts. Feedback is an important piece of instructional input; it should be immediate, specific and growth-oriented, and must preserve dignity.

Modeling links instruction to demonstration. For example, you can model by demonstrating alignment for the exercises and practicing a healthy lifestyle yourself. Modeling can help ensure a client stays motivated and is successful.

Guided practice occurs as the client executes exercises in response to your direct instructional cues. Especially initially, you might pair guided practice with modeling the exercises.

Checks for understanding will first and foremost be observation of the exercises “in motion.” These checks may also include specific questions, such as “What are the alignment cues for the squat?” or more general questions like “Where do you feel this exercise?” Another example is a client journal with an overview of trainer-led workouts and independent workouts and/or food intake. Checks for understanding help you determine how much information to deliver and which exercises to introduce. Too much information can interfere with retention and, ultimately, with success.

Independent practice is the client’s own practice of the exercises without instructional input. You may initially be observing to check for understanding during independent practice. The independent exercise sessions that the client writes up in the workout journal are also considered independent practice.

Closure is the interaction that occurs at the end of the appointment. Effective closure may include a review of specific exercises or information that the trainer wants the client to remember. It is important to check for overall understanding of the session itself and to make sure the client knows what he will be doing on his own. Closure may also include an overview of what the focus will be next time and, as such, is a valuable partner to the anticipatory set.

Forwarded By Natalie Pyles

References and Resources

Caine, R.N., et al. 2005. 12 Brain/Mind Learning Principles in Action: Developing Executive Functions of the Human Brain. Thousand Oaks, CA: Corwin Press.

Grinder, M. 1991. Righting the Educational Conveyor Belt. Portland, OR: Metamorphous Press.

Hunter, M. 1982. Mastery Teaching: Increasing Instructional Effectiveness in Elementary and Secondary Schools, Colleges and Universities. Thousand Oaks, CA: Corwin Press.

Hunter, R. 2004. Madeline Hunter’s Mastery Teaching: Increasing Instructional Effectiveness in Elementary and Secondary Schools Thousand Oaks, CA: Corwin Press.

Jensen, E. 1998. Teaching with the Brain in Mind. Alexandria, VA: Association for Supervision and Curriculum Development.

Jensen, E. 2000. Brain-Based Learning: The New Paradigm of Teaching. Thousand Oaks, CA: Corwin Press.

Keeley, M. 1997. The Basics of Effective Learning. Unpublished manuscript, Bucks County College (online). www.bucks

.edu/specpopmemory.htm; retrieved Aug. 2008.

Markova, D., & Powell, A. 1992. How Your Child Is Smart: A Life-Changing Approach to Learning. Emeryville, CA: Conari Press.

Moore, K. 2006. Classroom Teaching Skills (6th ed.). Boston: McGraw-Hill.

Ratey, J. 2002. A User’s Guide to the Brain: Perception, Attention, and the Four Theaters of the Brain New York: Vintage.

Ratey, J. 2008. SPARK: The Revolutionary New Science of Exercise and the Brain. New York: Little, Brown.

Schenck, J. 2003. Learning, Teaching, and the Brain: A Practical Guide for Educators. Thermopolis. WY: Knowa Publishing.

Seligman, M. 1998. Learned Optimism: How to Change Your Mind and Your Life. New York, NY: Vintage.

Small, G. 2003. The Memory Bible: An Innovative Strategy for Keeping Your Brain Young. New York: Hyperion.

Sprenger, M. 2008. Differentiation Through Learning Styles and Memory. Thousand Oaks, CA: Corwin Press.

Wolfe, P. 1998. Revisiting Effective Teaching. Educational Leadership, 56 (3), 61–64.

Wolfe, P. 2001. Brain Matters: Translating Research Into Classroom Practice. Alexandria, VA: Association for Supervision and Curriculum Development.

Zull, J. 2002. The Art of Changing the Brain: Enriching the Practice of Teaching by Exploring the Biology of Learning. Sterling, VA: Stylus Publishing.

Fitness & Nutritional Expert, Author, Speaker

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

Training Focus: Maximize Muscle Activation for Strength Gains

Training Focus: Maximize Muscle Activation for Strength Gains


Related:

* Personal Training

Do slight changes in body position affect muscle activation during strength exercises? The only way to truly know which muscles are used during an exercise is to measure their electrical activity with an electromyogram (EMG), the skeletal muscle equivalent of an electrocardiogram for your heart. Well, guess what? Scientists have done just that. Let’s take a look at how different body positions affect muscle activity during some common weight training exercises.





Leg Extensions
Comparing three leg positions (medially rotated, laterally rotated and neutral) during a set of 8 repetitions of leg extensions on a leg extension machine, Stoutenberg et al. (2005) found that medially rotating the legs by pointing the toes inward targeted the vastus lateralis and vastus medialis muscles, whereas laterally rotating the legs by pointing the toes outward increased rectus femoris activity.

Using isometric contractions on an isokinetic leg extension machine (a machine on which you can do isometric contractions against a nonmoving leg pad) at three knee joint angles (90, 150 and 175 degrees), Signorile et al. (1995) found that when the legs were held almost straight (175 degrees), a position often used to stabilize the knee joint during the early stages of rehabilitation, medially rotating the legs produced the greatest quadriceps activity. However, these researchers suggested that in the later stages of rehab, a neutral foot position at a 90-degree angle might provide the most effective condition for rehabilitation following knee injury, since this angle and foot position caused the greatest amount of quadriceps muscle activation.

Squats
With squats, Boyden, Kingman & Dyson (2000) found that changing leg position by pointing the toes in, out or straight had no effect on quadriceps activity. McCaw and Melrose (1999) found that stance width did not affect quadriceps activity either but did influence adductor longus and gluteus maximus activity, with a wide stance (140% of shoulder width) eliciting greater activity in these two muscles than a shoulder width or narrow (75% of shoulder width) stance. Comparing partial, parallel and full squat depths, Caterisano et al. (2002) found that the gluteus maximus, but not the vastus lateralis, vastus medialis or biceps femoris, became more active as squat depth increases.

Bench Press
Mainly thought of as a chest and triceps exercise, the bench press is also great for the deltoids. Clemons and Aaron (1997) found that the triceps and anterior head of the deltoid were the most active muscles during the bench press (compared with the pectoralis major and biceps). The researchers found that the widest grip tested (190% of shoulder width) elicited greater muscle activity in all four muscles than narrower grips (shoulder width and 130% of shoulder width). For the best overall training stimulus, clients should use a grip that is almost double their shoulder width.

For analysis of other exercises and additional “how-to” suggestions, along with a full reference list, please call me today 480-212-1947 or visit WWW.FitnessElementsExpress.com and I'll be sure to enroll you today!

References: Jason Karp, PhD

Sincerely Yours In Health & Fitness,

Natalie Pyles

Natalie's Recipe Of The Week

Juicy and sweet, the perfect mix to complement your dinner.

Citrus-ginger salad INGREDIENTS: Salad • 2 cups romaine lettuce, chopped • 2 cups baby spinach leaves • ½ red onion, sliced • 2 tangerines peeled sliced into segments • 1 pink grapefruit, peeled and sliced into segments • 1 orange, peeled and sliced into segments • ½ cup jicama, peeled and sliced into strips • ¼ cup sliced almonds Dressing • 3 tbsp orange juice • 3 tbsp grapefruit juice • 2 tbsp apple cider vinegar • 1 tbsp lemon juice • 1 tbsp honey • 1 tbsp peeled and grated fresh ginger • 1 tbsp peanut oil INSTRUCTIONS: In a large bowl, combine romaine lettuce, spinach, red onion, tangerines, grapefruit, orange and jicama. Combine orange juice, grapefruit juice, apple cider vinegar, lemon juice, honey, and ginger in a small bowl. Whisk until well mixed, then gradually mix peanut oil into mixture. Chill for 15 minutes in refrigerator. Whisk again before tossing with salad. Scoop salad into bowls and sprinkle the almonds over each serving. NUTRITIONAL VALUE: Calories: 138 Fat: 4.5 g Protein: 3 g Carbs: 24.5 g Call For Your FREE Nutritional Analysis or Metabolic Update 480-212-1947 or 1-800-681-9894 For A FREE Recorded Message & Special FREE Report '7 Foods You Should Never EAT'or visit WWW.FitnessElementsExpress.com Today! By For Now! Your Friend In Health & Fitness, Natalie Pyles

'Amazing New KRANKCYCLEFITNESS'

The many benefits of Kranking

Improves Cardiovascular fitness
Although it is not yet common knowledge, upper-body rotational exercise can dramatically improve the CV system, even while using significantly less muscle mass than traditional CV exercise. Studies have determined that arm cranking elicits increases in VO2 max, cardiac output, ventilatory threshold, and blood lactate responses similar to those observed during leg exercise. In some arm-trained subjects, such as rowers, cross-country skiers, and swimmers, the arm VO2 max approached and even surpassed the leg value.

Provides Cardiovascular Transfer Benefits
Studies show that the CV benefits obtained from arm cranking confer both central and peripheral benefits. The ability to maintain central cardiovascular fitness by Kranking will enable lower-body exercise enthusiasts who become injured to retain their fitness while healing. As a result, when they return to their activity of choice, they will not have experienced a total reversal of training adaptations.

Provides Effective Cross Training
The benefit-transfer phenomenon also provides tremendous cross-training benefits when individuals need to give their primary muscles a rest. Current cross-training methods typically use the primary muscles that need recovery, but in a different modality (e.g., cycling for running). Kranking will likely become the most popular form of indoor cross-training for the general fitness enthusiast. This is because it is engaging enough to encourage hard training that maintains central cardiovascular adaptations while also providing complete rest for the primary muscles used in most activities.

Improves Upper-Body Strength
One of the most exciting contributions that Kranking will make lies in its impact on upper-body strength training for individuals who do not like, or have time for, traditional weight training. Studies have demonstrated significant increases in upper-body hypertrophy and tonality and decreases in skin-fold thickness after just 6 weeks of arm cranking. This is possible through short intervals performed at high intensity with limited recovery, which forces the development of larger, Type II (fast-twitch) muscle fibers. Even more exciting is that muscular changes in the upper body during arm cranking have been reported even with endurance training, presumably as a result of the low level of conditioning that these muscles have in the average person. Continued...

The many benefits of Kranking Continued

Improves Core Strength
Upper-body rotational exercise on a Krankcycle is a complex series of movements performed in a coordinated fashion and reinforced by the activation of core muscles to stabilize the body. The benefit of this activation lies in the reinforcement and strengthening of those muscles, which make it easier to recruit larger muscles and, in turn, increase the cardio effect.

Provides Integrated Movement and Functional Benefits
Independent Krankarms are the most important innovation of the Krankcycle. Each arm can drive the Krankcycle, but one arm cannot assist the other. The additional muscular recruitment necessary for maintaining synchronization between the Krankarms forces the use of ALL of the muscles of the upper body, as well as many core muscles, in a balanced and coordinated way. This facilitates neuromuscular changes that, in turn, balance the muscle and improve form and efficiency

Promotes Weight Management
Kranking provides a tool and a training program that are fun. It will encourage people to train their upper bodies to adapt them for endurance and enhanced O2 consumption. This training will lead to an increased ability to burn calories with the upper body. It will also provide another set of limbs with which to maintain a maximum level of caloric burn during a single training session. The ability to hypertrophy the working muscle (see Strength Benefits) yields an increased at-rest metabolic rate and caloric burn. In addition, dynamic exercise protocols demonstrated by our Master Trainers will elicit a greater post-exercise VO2 (and caloric burn) after exercise ends.

Improves Selected Sports Performance
Kranking provides exciting, indoor upper-body CV conditioning that can be done in groups as primary exercise for upper-body athletes including swimmers, triathletes, kayakers, paddlers, surfers, canoeists, grinders, boxers and hand cyclists. Currently, no convenient system of indoor, upper-body conditioning exists for these athletes. Kranking provides CV conditioning for their performance muscles, upper-body strength, and core training, and also functionally balances both sides of the body.

Visit... WWW.HTTP://Krankcycle.com For this all NEW hot trend I will be instructing and bringing to the market place!

'New Pilates 4 Weight-loss'

Converting the “Non-Believer”

While the popularity of mainstream Pilates continues to increase, there are still people who view the stated benefits of Pilates with a degree of skepticism – especially in terms of integrating Pilates into their training or workout regimen. Are they missing out? Absolutely!

Dear Friends,

We’ve all encountered them – people, often those with a particular focus in mind such as weight loss, toning or building muscle mass, who think that Pilates will not help them achieve their goals. Additionally, people used to high-adrenalin classes or activities may feel that Pilates does not offer enough of a challenge. Regardless of the reason for not trying Pilates, these potential clients are missing out. Why? Because Pilates can help improve performance, reduce injury, and relieve stress. The challenge is getting them to give it a try. Our first page shares some key points to remember when discussing Pilates with a potential client. We hope you find this information helpful. Check back often for educational content, programming inspiration, fitness tips and more.

Here are some key points to remember when discussing Pilates with a potential client:

1. Mass Appeal
Regardless of the fitness level of a client, Pilates offers something for everyone – sports fanatics looking to build core strength and improve their golf drive; elite athletes who want to prevent or attend to injuries; rehab and prenatal clients who want to enhance their fitness ability; new moms who want to get their pre-baby shape back; or mature adults who simply want to make getting out of bed easier. Every exerciser can reap the benefits of this form of exercise – and get a good workout at the same time.

2. Real Men do Pilates
Some of your male clients may think that Pilates is only a woman's workout – it’s not. The reason why so many elite athletes are incorporating Pilates into their training regimens today is because this method of exercise has evolved over time and is now focusing on the modern day biomechanics of the body bolstered by essential scientific research. More and more men are finding that by incorporating Pilates into their exercise and athletic regiment they have experienced increased flexibility, power, strength and mobility.

3. Pilates Incorporates Key Performance Factors
Many people know that Pilates helps build strong, healthy muscles, improves blood flow, and engages all the muscles at the right time. What they might not know is that Pilates also addresses all seven of the key performance factors cited by experts as having great significance in terms of contributing to an athlete’s overall conditioning and rehabilitation exercise and sport-related injuries. What are these factors? Posture, balance, mobility / flexibility, stability, coordination, functional strength and endurance.

4. Athlete’s Choice – Pilates!
Athletes in a variety of sports have discovered the benefit of integrating Pilates into their training and exercise regiment. In addition to helping athletes develop core strength and increase flexibility, Pilates creates balance throughout the entire body. Many sports are one-sided and create muscle imbalances throughout the body. Pilates can help address these imbalances and create more symmetry overall. Pilates has been utilized for rehabilitation after injury for many years and continues to be an important factor in injury prevention and recovery. As a result, athletes can withstand rigorous training regimes and ultimately improve their golf drive or baseball pitch, as well as maintain an optimal weight for their sport or activity of choice.

To Yours In Health & Fitness,

Natalie Pyles

'New Movie Screen Figure Ready System'

Attention Ladies!!

“Who Else Wants To Get A Tight Tush, Small Waist, Toned Arms, and a Lean Sexy Body In Just 8 Weeks From The Comfort Of Your Own Home?

From: Natalie Pyles
Scottsdale, Arizona
March 1, 2009

Subject: How To Get A Celebrity Body (Without Being One!)

Dear Friend,

If you want a lifted tight tush, flat stomach, and no more jiggles when you walk but you want all this without getting buff with a ripped 6 pack and bulging muscles then this is the most important letter that you will ever read.

Here's Why....

My name is Natalie Pyles.

For the past 16 years I have been watching and researching Hollywood stars like Cindy Crawford, Jennifer Garner, Poppy Montgomery, Elizabeth Berkeley, Kate Backinsale, Lauren Graham, and Lauren Holly get the sleek and sexy bodies that they need for their roles in Blockbuster Hollywood movies or Primetime TV shows.


Now, I want to help you.

First you should know something very important – you've also been lied to about celebrity weight loss secrets.

This is very important….

You don't have to be a celebrity to have a movie star body.
The insider celebrity weight loss secrets that you are about to learn have nothing to do with money, fame, live-in personal chefs, or one-on-one personal trainers that work with you 8 hours a day. NOTHING.

But the thing is….you WILL have a movie star body with a tight tush, toned and sexy arms, lean legs, and a tight waist….no matter what your age or what you life is like – married, single, kids, no kids, if you work all day…none of this matters.

What you are about to discover is the same system that Cindy Crawford used at age 31 when she was called to be on the cover of Playboy Magazine and needed to look as good as she did at age 21. Not only did Cindy look amazing at the photoshoot- she transformed her body (knocking 10 years off her 'look') only working out for 50 minutes, 4 days a week.

That's right ONLY 4 workouts a week for 50 minutes a piece.

I'm going to give you the exact blueprint of what she did and I can tell you what it is not.

It is...

NOT 8 hours of training a day

NOT endless hours on a treadmill

NOT exercise programs written for men but just given to women.

I know you may be skeptical as if I were in your shoes I would be thinking ...

"Yeah but celebrities have personal trainers forever for all their workouts and personal chefs for all their meals. I don't have either!" You need to be taught one time on your education!

I can tell you from personal experience that this is NOT the case. I am going to take you step by step showing you exactly what to eat, exactly how to exercise and exactly how to get the body of your dreams...

Without a personal trainer Forever...

Without a Personal Chef Forever...

Even Without a Gym...in JUST 8 Weeks, but having a Gym is upt to you I personally think it's a great thing!

How is that possible??

Over the years working with my different celebrity clients and clients just like you I have been faced with my hard deadlines - whether is was Nina Taylor's body makeover for the news,Taylor Baldwin for entertainment news, competing in NPE Fitness competitions as their trainer and competitor I needed to deliver a top notch, sexy, toned body (you know the kind that could kick a bad guy's butt, yet still look great in a dress). Also, stay in check myself!

To get these girls into that movie star shape I usually only have 8 weeks. That is why I had to craft and hone my toning, tightening, weight loss system to get amazing results in 8 weeks or less.

Now I am happy to tell you that I have put my entire

"Lose Weight, Tighten Your tush, Get So Sexy You Look Ready To Introduce that Movie Screen Figure in Just 8 Weeks System ..."

together so you can get the exact same results my A-List celebrity clients get - I guarantee it.

Why?... Because I know that the weight is going to fall off you once you discover...

* How to add back the missing ingredient that plagues everyone I work with for accelerated weight loss

* The single most important thing that you can do to enhance your weight loss (Warning: this has NOTHING to do with your diet)'

* How to prepare AMAZING meals that cause the weight to melt off your thighs even if you can't cook and don't have the time.

* My 'F & E' Method for keeping the weight loss coming instead of having you suffer through frustrating weight loss plateau after plateau.

* How the Star Screen Ready diet will allow you to watch your waistline shrink before your very eyes without you ever counting 1 calorie, gram, or point!

* That you can peel off the pounds of fat without ever feeling deprived or hungry while your friends are stuck eating cabbage soup or lemon water and maple syrup (yuck!)

* Cindy Crawford's secret mantra for achieving a tight, toned, and sexy body at any age.

* How the 'chair experiment' will forever change the way you go about losing weight - forever.

* My 8 steps to endless motivation - using just one of these will guarantee that you never 'cheat' on your diet again.

* The 19 foods that you must banish from your kitchen immediately if you want any hope of losing weight (Don't worry I'll give you a list of 38 foods that you MUST have in your kitchen).

* Why anyone that tells you that you need to go to a gym to get a great body is just lying (I'll show you how 'going to the gym' can be as simple as pushing the coffee table out of the way


* The 8 'rules' for eating your way to a movie star body.

* Exactly what to eat for breakfast, lunch, and dinner (plus what you can snack on during the day) to achieve your movie star look.

* My 'Magic 8' Steps that you can take to disarm your desire to not follow the Movie Screen Diet.

* How to get the muscles you need to zap the fat off your body while keeping your vibrant feminine appeal.

* How keeping your body 'guessing' ensures that the fat keeps melting.

* My "3-On Alternating" approach to having your drop pounds fast without spending your life exercising

...and a lot more.

I have compiled my entire Movie Screen Ready Diet and Training program PLUS several exclusive never seen before celebrity weight loss add-ons to ensure that you tighten your butt, tone your arms, and flatten your tummy in just 8 weeks - I guarantee it.

Here is what you will receive as part of the Movie Screen Ready Celebrity Weight Loss System:

* 8 Week Movie Screen Figure Ready Arm Toning, Body Tightening, Butt Lifting, Tummy Shrinking - Total Body Weight Loss Program.

* 8 Week Movie Screen Figure Ready Celebrity Body Diet – You will receive the SAME diet plan that I gave Jennifer Garner when she was preparing for the summer blockbuster movie Elektra, the SAME one I used to train Cindy Crawford for her second appearance on the cover of Playboy Magazine, and the SAME step by step weight loss diet I gave Jessica Biel as she tightened and toned her body for the sizzling action hero role of Abigail Whistler in Blade Trinity.

* 52 Motivational Insider Tips and Tricks for Unlimited Weight Loss – I know that life can get in the way of your weight loss plans and sometimes you just don't feel like exercising or sticking to your diet. That is why I have compiled for you my 52 best insider motivational tips that you can use whenever you feel like "falling off the weight loss wagon". Before putting this special report together I had only reveled these tips and tricks to my celebrity clients but now they are yours.

* Movie Screen Figure Ready Celebrity Insider Weight Loss program collection – You are just 60 seconds away from taking the first step to Success!

*** NOTE: This is your chance to get immediate Results Guaranteed!

* Star Screen Figure Ready 2 Week Peak Countdown – Do you have a wedding, reunion, party, date, or any special event that you want to look absolutely fabulous for? The Movie Screen Figure Ready Two Week Peak Countdown program is going to make sure that you turn all the heads when you walk into the room. This special add-on to the Movie Screen Ready System will show you exactly how to lose those last few pounds just days before your event, my movie star skin protocol to ensure your skin has the perfect glow skin, my never before told secrets on how to tweak your Movie Screen Figure Ready workouts according to the outfit you'll be wearing (If you are wearing a dress this part of the Countdown is a MUST follow – WHY??). The Two Week Peak Countdown will cover every detail imaginable so you know exactly what to do each day leading up to your event so that you look absolutely STUNNING!

As you can see I want to help you get the body you have been yearning for. I want you to have the 'celebrity treatment'....but there is a problem.

For years, the only way you could get this information was to enroll as a personal client. And that's if I could even take you on as...I am completely booked. I am not taking on any new clients, I haven't been for 6 weeks, and I have a 6 month waiting list of movie stars that want me to whip their butts into shape.

"I Got Very Big Results And Achieved My Best Butt Ever"

Working with Natalie Pyles not only changed the way my body looked, but changed the way I looked at my body.

I got very big results and achieved my best butt ever by following her Movie Screen Figure Ready program.

I worked out just 4 days a week for one hour and it brought out the very best of my body in the quickest period of time.

Rachel Nichols
Alias (TV Show)

"I Have Lost Inches And Everything Feels Healthy And Toned "

Natalie Pyles is known for her fabulous 'back side' results that women (and men) love when they look at their bodies.

Not only have I lost inches, but everything feels strong, healthy and toned. She has created a very doable plan that is realistic given my hectic filming schedule.

I'm on film every day and it gives me not only a body I can be proud of, but it also gives me more confidence.

-Poppy Montgomery
(Without A Trace)

Why? My Hollywood's Insiders know that when they train with me, they will be in the best shape of their life when it comes time for their movie filming or Movie Screen Figure event. That is why they cheerily pay me $350 per hour for my training and body re-sculpting services. This means that if you wanted me to train you using my exclusive Movie Screen Figure Ready System it would cost $6,300 (just for the workouts alone).

Fortunately this is NOT your price. Not even close.


When I saw that my client list had a 6 month waiting period. I knew I needed to do something different if I really wanted to reach out and help thousands of women tone, tighten, and lose weight.

I decided that the only way I could possibly give back and continue to help more people lose weight would be to put my entire Movie Screen Figure Ready system into a written format that was simple, complete, easy to understand and easy to apply. Then I would make it available to any woman that was truly dedicated to changing their body. And that's exactly what I did. I want you to have it today, completely risk free, at a price much less than my normal rate of $6,300.

Why the Discount?

Because I have taken the time to put my entire system down in written and e-book format, I no longer need to personally spend as much time to come to your living room to help you tone and tighten up. Plus because the Movie Screen Figure Ready System is completely down loadable so there are no printing, recording, burning, or shipping costs. We only need 8 weeks together 4 times per week to achieve the same Results!

Call Now To Book Your Slot Only 6 Spots remain
480-212-1947 or 1-800-681-9894 For a FREE recorded Message and Report...

P.S. Your Cost $3,200.00 for 32 sessions plus a 20.09% discount for Your New You! Hurry this is a seasonal program and will be available for a limited time only!