“The Best Abdominal Exercises You’ve Never Heard Of” is a book about unique and innovative exercises devoted entirely to the abdominal area. This abdominal training manual contains information on 77 extraordinary new exercises including pictures, videos, tricks for performing them, and common errors to avoid.

For one day only, TODAY, I’m giving it away to one lucky reader. So if you have ALWAYS wanted to train your abs so that they literally pop out of your skin but have been getting nowhere with crunches, this is the information you need.

This is NOT your typical ab training book that shows you a bunch of exercises you already know. I’ve gone through this book and I can’t believe how many completely new exercises are in it. If you’re serious about getting amazing abs, you owe it to yourself to check this out now!

Want to learn how to do these KILLER abdominal exercises?

I thought so.

Want it for FREE?

Free Gift – Best Abdominal Exercises

During the week of February 2 through February 6th 2009 (Mon to Friday this week), Nick Nilsson and I are giving away a free copy of all his fitness books and programs including The Best Abdominal Exercises You’ve Never Heard of.

Anyone can do this as long as you’re willing to GOYA and put in the effort.

Create an eye-popping six-pack that will reach out and GRAB attention. The exercises in this book make the contraction in ordinary ab exercises feel like a gentle breeze.

You’ll get MAXIMUM tension at the most “anatomically possible” contracted position, creating the abs you’ve always wanted!

Continue reading to find out how to Win a FREE Copy…

You’ll get 77 great descriptions on how to do the exercises along with full-color photos and videos! And, if the exercises and videos aren’t enough, he’s designed very specific programs to help you achieve off-the-charts results. You’ll take your abdominal and core training FAR beyond where you’ve ever been with these highly targeted programs:

• Waist and Love Handle Minimizer
• Core-Strength Workouts
• No-Equipment Workouts
• Six-Pack Workouts
• Abdominal-Detail Workouts
• Explosive-Core-Strength Workouts
• Lower-Ab Workouts
• Swiss Ball Workouts
• Serratus Builders

And more…

No matter what your goal or desire for your abs, he’s got a program that puts it all together and WORKS!

Think you are already familiar with what Nick could possibly teach you about abdominal training? Read what this martial arts instructor had to say about it:

I had a look at the book yesterday and it did not let me down. Congratulations Nick – this stuff is bloody brilliant. First I thought – yeah right, how many ab exercises that we have not seen could possible be out there? Well, you obviously proved that there are plenty of them. To be honest, I only knew one.

It’s clear that lot of imagination, lateral thinking and your vast experience went into this. All the exercises are the real deal – functional stuff. The book is a breeze to read, well-structured and the pics and video clips take all the guesswork out.

Any trainer out there who wants to keep up to date with the latest in training techniques should have this book.

George Hynec
MA Training
ISSA S.M.A.C (Specialist in Martial Arts Conditioning) Instructor
RKC (Russian Kettlebell Challenge) Instructor
Sydney, Australia

Free Ab Exercise Training Course (for Everyone)

Nick would love you to experience 5 of his unique ab exercises for free.

Simply sign up for his free ab training course and you’ll have a new exercise to try every day. He’s confident that the 5 exercises alone with create results for your mid section as long as you do them.

Nick’s Ab Training Guide ensures you develop a 6 pack abs, tighten your waist, flatten your stomach (where regular crunches totally fail), develop astonishing core strength, target your hard to reach lower abs and use every moment of your ab workout to maximum efficiency. Never waste another moment training your mid section.

Some Clarity…

There’s so much free stuff today, I just want to be clear about what we’re giving away.

1. EVERYONE can have a free copy of the Ab Training Guide with the 5 exercises. Go here: Free Ab Training Guide

2. ONE lucky person will win the FULL VERSION with 77 Never Seen Before Abdominal Exercises (see below)

Win A Free Copy…

Tell me why you must have this program in the comment section. Over the weekend, I’ll be choosing one person who has left the most compelling comment and send their email to Nick for a free copy. Today is the last day of this promo, so make sure you leave a comment on the various fitness programs we’ve been talking about all week.

that’s it… leave a comment telling me why you should have this rapid fat loss and muscle building program, and it could be yours.

50% off Fitness Bailout Sale

For the past 5 days, Nick Nilsson has been having a Half Price Fitness Bailout Sale on his entire fitness product line. Get programs such as Metabolic Surge, Muscle Explosion (28 days to Maximum Muscle), Gluteus to the Maximus, The Best Ab Exercises, The Best Exercises You’ve Never Heard of and more at 50% off their already low price. This is an offer not to be missed. Find out all about the Fitness Bailout Half Price Sale.

Winner…
and the winner is Judy Haynie – Comment #3. Judy, I personally chose you because of the wedding thing. I too am getting married this fall and my fiance and myself are in a body transformation contest right now. I FULLY support you in your intention and efforts to get into killer shape for your spouse. Thank you for everyone who participated in this giveaway.

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Related Articles at Former Fat Guy Blog:

• Outdoor Exercise: Extreme Outdoor Abdominal Exercise
• Best Exercises For Chiseled Abs
• Abdominal and Shoulder Kettlebell Exercise
• Swiss Ball Exercise Russian Twists
• Win A Free Copy Of Muscle Explosion

How would you like to add 2 firm inches of muscle to your butt in 2 weeks? Whether you’ve always wanted to have a rounder, firmer butt to show off at the beach or just to get rid of the flat ass you’ve always had, stop everything you’re doing and read this post! This is THE butt building ass workout program straight from the evil mind of Nick Nilsson.

Maybe you’ve always had your thighs kick into gear and take over the load of your glutes, resulting in a less than impressive butt, or maybe you’ve just thought you were born with a flat bum and blamed it on your genetics.

Well today’s Gluteus To The Maximus butt building program is exactly what you’re looking for.

To be honest, we’re all interested in looking better whether we’re coming or going. The boost in confidence and self-esteem you can get when you really feel good about how you look gets noticed by everybody.

With a bigger firmer butt…

• You will look better in your jeans
• You will look better in your shorts
• You will look better in a bathing suit
• You will look better naked…

When you’re done with what Nick has designed, you’ll know you had a great ass workout!

Free Gift – Gluteus To The Maximus
Build a Bigger Butt NOW!

You CAN build a bigger butt FAST, regardless of what you’ve tried before, because today, you’re going to get the secrets of how you can build those larger, rounder, firmer glutes of your dreams quickly and easily !

You CAN build a bigger butt…

• Regardless of genetics
• With as little as a few minutes a day
• Whether you’re a beginner or an extremely advanced trainer
• With home fitness equipment OR at your gym
• …. And with guided, large, full color videos of each exercise so you learn proper technique

This Bigger Butt Training Guide will force your glutes to do so much work that they will have no choice but to grow.

Nick Nilsson, the Mad Scientist behind muscle building programs such as Muscle Explosion, Metabolic Surge (his Rapid Fat Loss and muscle building program), The Best Abdominal Exercises You’ve Never Heard Of, The Best Exercises You’ve Never Heard Of, Hybrid Training, Specialization Training and this Gluteus To The Maximus has GONE NUTS.

He’s doing a 50% off his entire product line Fitness Bailout Sale for ONE WEEK only.

You can pick up his entire collection of rapid muscle building tools for Half Price.

And here, this week only, I’m giving them away, each and every day.

Win a Free Copy…

Every day this week, February 2 through February 6th 2009, it’s my pleasure to be able to give away a copy to one lucky commenter. Winners will be chosen over the next weekend, so make sure you leave a comment telling me why you MUST HAVE this “build a bigger butt” program.

Go into graphic detail about why you need a bigger, firmer butt to show off at the beach this summer (lol).

I started the week off with the rapid fat loss program Metabolic Surge, and yesterday’s free giveaway was the muscle building program Muscle Explosion. Comment entries are open all week long, so make sure you leave a comment.

Winner…
and the winner is Marlene Wolski – Comment #3. Thank you for everyone who participated in this giveaway.

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• A Great Ass Workout
• Win A Free Copy Of Muscle Explosion
• 4 Common But Useless Fattburning Exercises
• Interviews
• Outdoor Exercise: Rope Climbing

Who wants 6 to 10 pounds of muscle added to their body in the next 28 days? Win a FREE COPY of the rapid muscle building program Muscle Explosion, by Nick Nilsson as part of his Fitness Bailout Sale.

Nick is doing his part by putting fitness programs in your hands at 50% of the normal retail value! Here at Former Fat Guy Blog – I’m giving them away!

Every day this week, February 2 through February 6th 2009, it’s my pleasure to be able to give away a copy to one lucky commenter. Winners will be chosen over the next weekend, so make sure you leave a comment telling me why you MUST HAVE the fitness and muscle building program of the day.

Free Gift – Build Muscle Fast

“Muscle Explosion! 28 Days To Maximum Mass” is a powerful program for building muscle as FAST as possible. It’s a 28 day program that utilizes cutting-edge training and nutritional techniques to help trainers blast through training plateaus and gain 5 to 10 lbs of muscle in just 4 weeks.

If you’re looking for some rapid muscle growth, this is an excellent program to consider. It’s only 28 days long but MAN, those 28 days are tough. You really have to WANT to get big to do this one…but the results are just AMAZING.

After all, you bust your tail at the gym to load PILES of muscle onto your body…thick, meaty pecs, a back so wide you could show a movie on it, biceps that jump out in eye-popping peaks, legs like tree trunks…

I’ve had a chance to review a copy of Nick’s Muscle Explosion program and I have to say, this is one POWERFUL program…it WILL get you there…

This program takes you by the hand, tells you what to do every step of the way, and then gives you the SOLID KICK IN THE PANTS that you NEED to REALLY take your physique to the limit.

I’ve not done it yet, but I’ve got it scheduled in for August as part of my Getting Into Wedding Shape workout program, and I’ve personally spoken with a few friends who’ve done it already.

Check it out here while Nick’s still got his insane 50% off sale going (you’ve got 4 more days)…

Sign up for Nick’s free email training course in order to receive the 50% off Bailout price. He sends it to you once you confirm your email address.

Win A Free Copy…

If you want to win a FREE copy, leave a comment telling me why you MUST HAVE this rapid muscle building program to add another 6 to 10 pounds of muscle on your body!

That’s it, leave a comment and you’re entered to win, but I’ll warn you, you really have to want this program because it’s NOT a walk in the park. Fit and athletic people only! Nick is the Mad Scientist of the fitness industry. What comes out of his brain and is put onto paper make the weak turn and run. Personally? I’m itching to put this to work for myself.

Coming Up In The Next Few Days:

Gluteus to the Maximus – Add Inches To Your Butt Quick
This is an ebook about building larger, firmer, rounder glutes as quickly as possible. It contains exercises, programs and training advice targeted specifically to building up this area of the body. Not just “any type of training”, this very specialized approach, that Nick shares with you, will turn your body into a glute-building machine. Your glutes will have no choice but to grow bigger, rounder and firmer very quickly.

The Best Ab Exercises You’ve Never Heard Of
It’s a book about unique and innovative exercises devoted entirely to the abdominal area. It contains information on 77 extraordinary new exercises including pictures, videos, tricks for performing them, and common errors to avoid.

The Best Exercises You’ve Never Heard Of
Just like Nick’s approach to abdominal exercises you’ve never heard of, this time he teaches you how to get maximum value out of every rep you do for specific body part training. Never waste another minute in the gym – get the most value for your time. The Best Exercises You’ve Never Heard Of” can help you get far more results without any more effort than you’re putting in right now.

I started the week off with the rapid fat loss program Metabolic Surge, but there’s still time to enter that draw as well, so have a look.

You might want to subscribe to the blog posts so that you’re alerted to all fitness and exercise program giveaway’s all this week.

Winner…
and the winner is Chris (Anderson?) – Comment #7, randomly chosen by my tweeps on twitter. Thank you for everyone who participated in this giveaway.

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Related Articles at Former Fat Guy Blog:

• How To Build A Bigger Butt – For FREE
• Win A Free Copy of Metabolic Surge
• Interviews
• Incredible Upper Body Strength
• 3 Weight Loss Tips

Diesel Crew does some great chain training here. Chains provide an unstable environment for lifting as well as changing the resistance by putting more load on your muscles when they’re in their strongest part of the movement. Jim Smith is the author of Combat Core Conditioning, the most advanced torso strength training manual I’ve ever had the pleasure of reading.

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Jim “Smitty” Smith is a strength coach and cofounder of the Diesel Crew. Jim dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional and non-conventional training protocols, including; powerlifting, weightlifting, strongman, odd-objects, Russian kettlebells and grip strength methodologies. This distinctive and comprehensive approach has helped athletes of all skills levels attain their goals and “Achieve Beyond Potential.” Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics. Jim is a contributor to Mens Health magazine.

Get Smitty’s free report on Combat Core Exercise!

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• Power Wheel Core Trainer Review

Dan John, the Strength Coach and head track and field coach at Juan Diego Catholic High School in Draper, Utah originally said that the body is one piece and that there is no core. Mark Twight at GymJones took that to heart and filmed a bunch of “center oriented exercises” where movement was initiated from the center. Have a look

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A previous video shows Dan John teaching Olympic Lifts

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“Pick the bar up, put it over your head”, pretty simple. Dan John is the Strength Coach and Head Track and Field Coach at Juan Diego Catholic High School in Draper, Utah and aside from holding multiple state champion titles (California and Utah) in discus, hammer, shot, highland games and Olympic lifting, can lift a shitload of weight.

Dan shows us how to lift Olympic style in this 33 minute video. Great stuff!

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Craig Ballantyne, the author of Turbulence Training, bodyweight fat loss training manual, and contributor to Mens Health magazine stopped in for a little chat a month ago and it’s now being partially released to readers. This Craig Ballantyne interview is ongoing, so be sure to register on the last page for updates.

Craig says

Everyone’s familiar with the term “turbulence” as it applies to flying. You know to buckle your seatbelt when you hit turbulence because the airplane has to work very hard to re-position itself in the air.

This is the same theory behind “Turbulence Training“, a combination of resistance training and interval training designed to lead you to the promised land of single-digit body fat.

Craig couldn’t be more clear about the need for variety and change in your workouts as well as the critical importance of weight training for building and keeping muscle in any successful fat loss program. Turbulence Training is just that. Craig has also been credited with the 300 workout that the actors for the movie 300 followed, but as it turns out, he didn’t, it was Mark Twight of Gym Jones (who I want to train with incidentally).

The original 300 workout, will kick your ass…

Original 300 Workout

The original 300 workout, designed for the actors of the movie, is definitely a challenge. Here’s how it goes:

a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

And remember, there is NO scheduled rest between exercises. Although eventually, you’ll slow down.

Craig has done this workout in 19 minutes and 7 seconds, but he cautions people, not to do this all the time. This is something you have to work towards and do as a “1 time” shot to test yourself every other month or so. Read Craig’s thoughts on the 300 workout. The 300 workout was done against the clock, the quicker you could get it done, the higher you ranked. Mark used it as a way for the 300 movie actors to compete against one another in their fitness levels.

If you’re going to do this, train for it, then do it on the clock. Then train for it for a few more months, then try and beat your time. That’s how it works. If it takes you an hour the first time, then 55 minutes the second time, you got better. Get it?

He did go on to design another mini 300 workout for the average guy and gal:

Mini 300 Workout

Craig says

Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.

For example, you might do this 200-repetition workout – this is great for a man with moderate fitness:

• 5 Chinups
• 20 prisoner squats
• 20 pushups
• 100 Jumping Jacks
• 30 Bicycle Crunches
• 10 decline pushups
• 15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

Now, these types of workouts are for testing yourself, but for fat burning, while building or keeping your muscle, get and use Turbulence Training.

Like I said, the interview is in progress. I hit a bit of a technical challenge, but everything happens for a reason. The layout of the interview has improved and I’m much happier with it. I can’t wait to get back to it and while I’m on pause, you get to enjoy.

Part 1 – What Is Turbulence Training?

Craig – Thank you for taking the time to talk about one of the most misunderstood parts of fitness – cardio.

During my weight loss journey, I’ve used various methods of cardio including walking, running, Taekwondo, boot camps and stair running. I’ve done long slow cardio on a treadmill and high intensity interval training.

Personally – I like to be time effective and use the method that will get me the best results in the least amount of time. I like to be time effective and I’m sure most people today would agree with me.

I fully approve Turbulence Training and what it can offer for anyone – men or women.

How would you describe your Turbulence Training program in a few words?

Hi Rob,

Turbulence Training is a fat burning workout system built for men and women that don’t have a lot of time, and who generally exercise in a home gym with minimal equipment.

The traditional TT workouts go like this…

Continue reading the rest of the Craig Ballantyne Interview

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Many experts agree that doing cardio first thing in the morning can burn fat 300% faster while others say that interval training with bodyweight exercises is as effective or more effective than cardio.

The never ending question of the best way to burn fat has proponents on both sides of the fence. Then there are those who think that to have the best health, one should do both cardio and weight training. Weight training to build muscle, strength and bone density and then cardio to improve heart and lung health.

What are your thoughts?

as always, leave a more detailed answer in the comments. It may take 30 to 45 seconds for the poll to record your answer. Thank you for your patience

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Are you looking for a bodyweight workout to test your strength and endurance? Try this simple little round that I found on crossfit today. It’s their Workout Of The Day or WOD and If you’re not sweating and panting like a dog when you’re done, there’s something wrong.

The idea is to complete as many of these rounds as possible in 20 minutes.

Body Weight Pull Ups

Pull-ups & Chin-ups force you to lift your own body weight and are one the best strength training exercises you can do for strength & muscle mass. Pull ups are done with palms facing away from you which then uses more back and less bicep making it harder than chins.

Do 5 reps

Push Ups

Push ups are a great body weight exercise for the chest and triceps. You don’t need any equipment to do them and they can be done anywhere – at home, at work or even in your hotel room. I recently did a review of the navy seals perfect pushup which adds a little twist to the old favorite.

Do 10 reps

Body Weight Squat

The traditional squat is the king of lower body exercise. It’s a multiple joint exercise involving the ankles, knees and hips building mass in the calves, quads and glutes. Squats are oxygen intensive when done properly as they’re one of the bodies largest muscle groups.

Do 15 reps

What seems a series of simple exercises becomes more complex when you’re shooting for as many rounds as possible within 20 minutes.

This is NOT a beginner workout program as many people have trouble doing even 1 pull up. As the workout continues, you may find that you do 2 pull ups and have to rest before doing another. This is known as rest-pause technique.

Summary

This crossfit workout of the day is named “Cindy”

5 Pull Ups
10 Push Ups
15 Squats

Do as many rounds as you can in 20 minutes.

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It’s no wonder the Russian strong men had so much strength, they used the kettlebell to train with. Brett Jones puts on a fantastic example of what kind of strength and power is possible doing kettlebell training. Now you can see why my trainer is worried about me training with them. That’s some heavy work and injury from overuse and repetitive strain is certainly possible.

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This video is exactly why I want to begin kettlebell training, not why I’m avoiding it.

More from Brett Jones at Applied Strength

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One of the primary exercises used during kettlebell training is the one hand and two hand kettlebell swing. This exercise is a fundamental movement in kettlebell training making use of and training the hips, legs, back and core. The swing should be practiced and mastered using a light weight bell before moving on to other exercises. Once you’ve got the basic swing mastered, you can add another exercise to it and build on it.

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I searched around for a video that I was going to be happy with and finally the name Dax Moy caught my attention. I am very happy to use this video from his training studio to show the movement. What they don’t mention in this video is the importance of having the kettlebell placed between your feet, but then slightly back from center. You should be reaching through your legs to grasp the bell. This places the load on your hamstrings right from the start.

In the Russian Kettlebell Challenge, Pavel quotes David Willoughby, a 1920s weightlifting champion, stating that the 2 arm swing

brings into action and develops practically every group of muscles on the back of the body and legs, and a good many others besides…. If you have time on your schedule for only one back exercise, make it this one…

This is a fundamental movement designed to generate power from the core outwards and should be mastered before moving on.

I will be starting my training by simply getting used to this movement. I have a 20 pound Kettlebell and will be following this beginner kettlebell routine.

Two Handed Kettlebell Swing

5 to 10 sets of 20 to 50 reps
1 minute of rest between sets

I’ll be doing this each morning after I get back from my walk and recording my heart rate as well. From what I’ve heard, just doing two handed kettlebell swings for reps with short rests between them can be enough of a cardio workout on it’s own. I’ll have to record my heart rate to verify this. I will also be recording how long it takes to complete 20 reps and 50 reps so that I can track the amount of time invested. I got this idea from Tracy Riefkind, as she’s tracking the time involved for her kettlebell training workouts.

I’ll be doing this for the first week before I learn and add another exercise.

Video Credit: Dax Moy Personal Training Studios
Dax Moy Interview: an interview with Dax Moy is part of the Unstoppable Fat Loss interview series

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When I made the decision to take up Russian Kettlebell training, I only had a vague idea of where to start so I thought I’d put this podcast together so that you’d be able to follow along with me in my journey. I’ve known about Russian Kettlebells for a few years now but did not see the advantage or where I could work them into my program. I’ve now been enlightened by Scott Bird’s Straight To The Bar website, videos and Kettlebell information.

I have now “seen the light” as it were and have been fully immersed in the advantages of kettlebell training.

What Are Kettlebells?

Scott wrote a nice introduction to kettlebells a few weeks ago entitled Buying Your First Kettlebell, so I wont to into much more detail about them, however I would like to point out some very basic facts just to prep you for the podcast.

Scott explains

Often referred to as a ‘cannonball with a handle’, a kettlebell is simply a solid chunk of cast iron, comprising a spherical weight with a flat bottom and a curved, thick handle on top. Although there are adjustable models made up of several parts, these have never felt quite right to me. Personally, I stick to the original.

Kettlebells were traditionally manufactured in various sizes, each of them based on the old Russian unit of measurement pood (approximately 16.38 kg/36.11 lb). Although the pood was abolished in the USSR in 1924, many kettlebells are still manufactured in multiples of 16kg. There are also lighter weights, if that sounds a bit daunting.

Like I said, I’ve known about Kettlebells, but never really saw the point. Now I’m over that and diving into them.

Getting Started With Kettlebells

I’m about to add Kettlebells into my weight training program, but my personal trainer warns, “when you do something Rob, you do it 200%”.She’s actually concerned for me. She’s worried that I will begin to fast, work it too hard and injure myself. I intend on being safe and becoming stronger and more fit by using them, not the opposite. As you know, what you focus on expands, so choose good thoughts.

I thought it would be nice to just walk you through the process that I went through myself as I learned more about them and how I’m going to add them to my training program. I model people. I find that it’s the best way to learn something in the shortest amount of time. I can skip past the trial and error part and go straight to results, so I put this kettlebell training podcast together with the hopes that you might follow along in the journey.

I will be starting my Kettlebell training very soon and will be blogging the entire journey. What I learn about them, how I use them, the exercises, the programs of reps and sets, using them for cardio and strength conditioning. There is a lot to learn and a lot to tell you about Kettlebell Training.

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Everyone likes a bit of friendly competition every once and a while right?
Well, I just happen to feed off of it.

Last night I received a challenge from Israel. He is the author of “Fat Man Unleashed”
Now, any one that knows me, knows that I am not one to pass up a challenge of ANY kind…I’d really rather stick a fork in my eye.

After a bit of friendly “talkin shit”on his blog, the challenge was laid out. We are to make a significant change to how our bodies look and perform.
We have both agreed on a time frame of four weeks for this game.
Before and after pictures, weight lost, measurements, body fat percentage…the whole 9 yards baby. These are due on October 5 2007.

GAME ON!!!!!!

Oh, you better believe that I am gonna KICK HIS ASSSSSS…
Ya, that’s right Israel, I went there. I’m about to unleash MY inner warrior !!!
*kiss*

Stay tuned for the shenanigans!!!!!!!
I’m pretty fuckin excited about this, actually.

And now back to our scheduled program….

It was cold out but not the kind of cold that leaves you feeling dead, but more the nostalgic kind of cold.
He held my hand different than usual…as if I was going to slip…not on frozen puddles…but through myself…
I knew deep inside he was wishing that I’d fall, just to get it over with.

He kissed me gently and never said a word…
He never says anything…
He just watches me prick myself with words. He just watches me with those eyes. Those fierce punctuations scattered in his lashes, because I think he’s the only one who ever understood the twisted workings of my mind…
the way I deeply analyze situations…
the way I linger inside every detail of things…of images.
The children playing hopscotch…the man beating his wife across the street, why snowflakes meander instead of beating to the ground…the way I don’t live in the present.

Sometimes I’m still stuck in last week, still glossing over the fine print. Reenacting certain incidents, trying to play them out differently to see how things could have been if I just held back.

Things can always be different, and silence is necessary.

UGH…This week left much to be desired!! I let my emotions get the better of me, and completely walked away from my program…BUT only for a moment.
I managed to pull out these last few days clean!!

I could beat myself up about it, but I won’t. I’ll just pull up my panties and get right back into it.

I released an extra 2.5lbs from my body though =)

Here we go…

The Tastey Part

The long weekend was full of treats and waaay too greasy food. I CHOSE to put that in my body. .

Day One
I have nothing written down for this day, so I can not tell you exactly what I ate. But I can tell you that I had grilled cheese for lunch and pizza for dinner. Preeeeeettty sure I skipped out on breakfast as well. Wicked hey? haha

Day Two
Meal 1: Lucky Charms
Meal 2: nadda
Meal 3: Kraft Dinner and Ketchup, with a big fat glass of juice
Meal 4: Yep….nothin
Meal 5: Still nothing
(By this time my stomach was ready to eat a hole through my back)
Meal 6: Hamburger helper (lasagna)

Day Three
Meal 1: Mini Wheats of the vanilla variety
Meal 2: Nothing
Meal 3: Nothing (oh ya, sorry tummy)
Meal 4: Lean Steak and Cauliflower with Udo’S Oil
Meal 5: Chicken Breast with Garden Salad(no dressing) with Udo’S Oil
Meal 6: Yogurt and Blueberries

Day Four
Meal 1: Egg Whites with Red Pepper and Oatmeal
Meal 2: Lean Steak and Sweet Potato
Meal 3: Egg White Omlette and Cauliflower with Udo’S Oil
Meal 4: Rye Bread and Almond Butter
Meal 5: Lean Steak with steamed Veggies and Udo’S Oil
Meal 6: Bunch of Almonds and Yogurt

Day Five
Meal 1: Egg whites and Oatmeal
Meal 2: Chicken Breast and Red River Cereal with Udo’S Oil
Meal 3: Lean Steak and Broccoli
Meal 4: Egg White Omlette with Broccoli
Meal 5: Chicken Breast with Spinach Salad with Udo’S Oil
Meal 6: Yogurt and Blueberries

The Sweaty Part

Day One
Nothing…Nadda…ZIP…Zilch

Day Two: Lower Body (Personal Trainer)
*30 minutes of Cybex Arc Trainer(A pre designed interval program, Level 3)
Lunges: No weight- 3 sets of 20 (each leg)
Ball Squats: No weight – 3 sets of 20
Leg Curl (seated):60lbs- 2 sets of 20. 3rd set I made it to 17 (I went to failure)
Seated Calf Raises:25lbs- 2 sets of 20. 3rd set I pushed that bitch to 28 =)
Leg Extension: 45lbs- 3 sets of 20.
Ball Ab Crunches: No weight- 3 sets of 25
Side Bends(obliques): 25lbs (bar)- 3 sets of 25

Day Three
Oh hey….There is nothing here either!!!!!

Day Four : Upper Body (Personal Trainer)
*30 minutes of Eliptical (Custom HIIT)
Lat Pull down: 65lbs- 2 sets of 25. 3rd set I pushed it to 29 =)
Incline Chest Press: 42.5lbs- 2 sets of 25. 3rd set I made it to 20 (I went to failure)
Girlie Push Ups: 2 sets of 20. Last set I pushed it to 23 =)
Hammer Strength Shoulder Press: 20lbs- 10 reps(too easy) 25lbs- 10 reps(too easy) 30lbs- 2 sets of 25
Free weight Bicep Curls: 25lbs- 11 reps(too heavy) 20lbs- 2 sets of 20. 3rd set I made it to 16 ( I went to failure)
Tricep Bench Dips: Body Weight- 3 sets of 15
Free Weight Lateral Raises: 10lbs- 3 sets of 25

Day Five: Lower Body (On my own)
*45 minutes of Cybex Arc Trainer (A pre designed interval program, Level 3)
Lunges: No weight- 2 sets of 25 (each leg)
Ball Crunchs: No Weight- 3 sets of 25
Leg Sled (seated): 270lbs- 2 sets of 20. 3rd set I made it to 16 ( I went to failure)
Leg Extension: 45lbs- 2 sets of 25. 3rd set I pushed it to 29 =)
Leg Curl (seated): 60lbs- 3 sets of 20
*30 minutes of Cybex Arc Trainer (A pre designed interval program, Level 3)

Even though I started out weak, I finished strong. I made an honest effort to turn things around and focused. I owe my self at LEAST that much.

Sometimes when things get you down it is easier to just give up, forget about it, and walk away.
I think you’re better than that though….don’t you?
*hug*

~J

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The Inner Biochemist

The Simple Solution

My Mission–is–My Passion:

- Healthcare Revolution

listen to my MISSION here…The Full Version

…We don’t experience migraines because of a deficiency in Tylenol 3.

…We don’t experience depression because of a deficiency in Prozac.

…Our child doesn’t have ADHD because they were born without Ritalin.

…We don’t experience cancer because of deficiencies in “Chemo”…

My mission is to change individual health care. I would like to see everybody understanding real health. What is Real health? Is it the absence of symptoms? No. Health is when a man becomes natural. What is natural? It is easy spontaneous and without effort. The word “SAHAJ” in Sanskrit means “what is natural, what is innate, in anything’s being.” When you are your natural self and don’t have any obsession or compulsion, you are not bothered about the results of your actions. That is what health is.

Health, is freedom from pain in the physical body… Having attained a state of true well being …Freedom from turmoil and conflict on an emotional level …Having attained as a result, a dynamic state of serenity and calm. Freedom from selfishness in the mental sphere, having as a result: total unification with truth.

…The mental level is the most important level for us human beings. It is the level where the spiritual content of a person emerges. That which is the true essence. We are all here for evolving in consciousness and if the inner tools of obtaining a higher consciousness are broken or disturbed then the whole purpose of evolution in consciousness is lost. Then what is the meaning of life? An absolute healthy mind is expressed by a person living in a continual spiritual bliss. Daily revealing new creative ideas… Expressed in very clear ways, always in the service of others. That is health.

I want to see that when your child experiences an earache, he or she is given natural remedies to help heal. Not antibiotics. And true understanding of the biological conflict that causes that symptom.

I want to see that an allergy is cleared naturally, instead of being “treated” or suppressed with Claritin or whatever else is available in the pharmacy.

Antibiotics, Pain killers, allergy medications, antacids and laxatives are all used and well over abused for the wrong reasons. We just need to understand why we are experiencing that certain symptom – and then follow the road to health.

You don’t experience a migraine because of deficiency of Tylenol 3.

You don’t experience depression because of deficiency of Prozac.

Your child doesn’t have ADHD because of deficiency of Ritalin.

You don’t experience cancer because of a deficiency of chemo.

I found this snip in an ancient text of Sumeria called

“The Sacred Script of the Covenant“:

“Honor your body, which is your representative in this universe. It’s magnificence is no accident.

It is the framework through which your work must come true, through which both the spirit and “the spirit within the spirit” speak.

The flesh and the spirit are two phases of your actuality in space and time.

Who ignores one, falls apart in shambles.

So it is written…”

The human being was originally designed to function harmoniously, and compatible with the environment. Since human beings are gifted with consciousness and awareness, they carry great responsibility both for their own benefit and for that of the cosmos, to live accordingly to the laws of nature.

But what we see is that most individuals, instead of enjoying an increasingly vibrant degree of health from generation to generation, are experiencing a continuous decline in heath.

Why?

For 2 reasons,

1: Humans are in violation of the laws of both nature and health.

2: Mankind has gradually lost an inner awareness which would have enabled correct perception of the laws of nature and health, which still must be respected.

So here I am to help you get out of this vicious cycle!
I believe that this universe would not be the same without all the individuals that are born…

We are all very unique and all of us have something very valuable to offer — and we have to help each other to reach our full consciousness.

All of us are here with a mission; there is no reason why anybody should be depressed, but in truth, millions of people are.

Why?

So let’s engage in this journey together, and untangle health, layer by layer, and reach our full potential together.

That is my mission.

…I hope you have found this article on MY MISSION informative!

Please post your comments and questions below, simply by scrolling to the end of this article…

So make sure you follow us closely – and if you have any questions – or future areas of interest – go to my forum at

The Inner Biochemist Question and Answer Section

Listen to an entire One Hour Long Interview with :Kristine:Earl – The Inner Biochemist

…Please help me change and heal the world! Spread the word…
…My Mission–is–My Passion: listen to my MISSION here…
…Because if you don’t take care of your body, where will you live?

www.TheInnerBiochemist.com

Comment on this article below, or go to my forum to ask further questions, and see more answers.

Please see my POINT-AND-CLICK ONLINE TESTS for amazing accuracy and health…
…because they get RESULTS

The Best a Person Can Get – Your Natural, Scientific Alternative to Drugs and Surgery

© 2006-2007 BY::Kristine:Earl::BetterHealthAnswers

The Fine Print

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Have you seen the “movie 300“? If you haven’t now may be a good time. The strength displayed in the movie was not far off from the actual truth. But what about the women of Sparta. What were they like? Well, I thought I would do a little research on who were they were, what made them different and what kind of strength they had? What you are about to discover will amaze you.

From infancy, girls were given almost the same treatment as the boys. In their society girls were as much a part of the Spartan strength as the boys. When a new Spartan was born she or he was given their first bath in wine. This was to detect the strength of the baby. If the baby was weak it would die soon after. If the baby lived, it was then taken to the council for a visual inspection so to speak, and yes, just like in the movie, if the baby was insufficient or had imperfections it was tossed over the cliff.

This was a very strong nation by choice, and although their actions may seem strange and harsh to us, it was these very actions that ensured the strength of their nation. In my eyes, the Spartan women had to have the strength of a bear on the inside. I mean, I would have jumped down the cliff after my child no matter what the deficiency was. But I’m a little crazy like that. I’m big on kids.

The young women of Sparta, the girls, were always encouraged to exercise and go to public school to be educated. What you may not have known is that it was a wide practice back in the day, for men to exercise in the nude, the buff. Ah, the freedom of how that must have felt. To know there was no stigma about it and that your body was considered a beautiful thing. Maybe we should reevaluate our views on nudist colonies?

Women of Sparta were encouraged to exercise in the same way. It was something that other nations were not very fond of, but was one of the girls privileges as Spartan Women. It was ordered that maidens (girls) exercised by wresting, running,throwing,gymnastics, the quoit, and casting the dart. It was also encouraged in order to render women from the fear of fresh air and their over tenderness.

It was thought that women who were fit physically would bear strong children and have a better birthing experience. So in essence they had wise rulers who saw many benefits to having a healthy body whether that be man or women.

So the same benefits that we know about now were the same that the Spartans had for seen and practiced many years ago. So why did we stop? Why do we find it such a chore to get up and exercise? Have we just gotten to lazy with all of our modern conveniences? Maybe we should go back to rock throwing as it were. Maybe it is us who needs to rethink our focus on what holds us back from exercise. It should be a normal part of our day. Don’t you think? We need to quit saying there is not enough time in the day, because there is. Whatever the excuse may be, get rid of it and think Spartan!

So Spartan followers, dig deep and find your Spartan side. The next time you are even thinking about working out, just do it. But do it Spartan style. Find their strength within you and bring it right out into the open. I dare ya! OURGH! OURGH! ORUGH!

By the way a little trivia….
The first women to win an Olympic sport was… you guessed it , a Spartan Women by entering in a carriage race.

Kandace
Clarity with Kandace
Life Coach : Spiritual Healer
www.claritywithkandace.com
(352) 835-3436

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Kettlebells are great things. If you need any convincing, just take a look at Tracy Reifkind’s site. Her transformation has been nothing less than amazing.

Once you’ve decided to try a little kettlebell training – particularly if you’re working out at home – there’s one question to answer :

Which one should I get?

 

I’m glad you asked.

What exactly is a Kettlebell?

Often referred to as a ‘cannonball with a handle’, a kettlebell is simply a solid chunk of cast iron, comprising a spherical weight with a flat bottom and a curved, thick handle on top. Although there are adjustable models made up of several parts, these have never felt quite right to me. Personally, I stick to the original.

Kettlebells were traditionally manufactured in various sizes, each of them based on the old Russian unit of measurement pood (approximately 16.38 kg/36.11 lb). Although the pood was abolished in the USSR in 1924, many kettlebells are still manufactured in multiples of 16kg. There are also lighter weights, if that sounds a bit daunting.

Where do you get them?

Although they’ve been around for centuries, it’s only fairly recently that they’ve been seen in regular use. Still, tracking them down can be slightly more difficult than finding dumbbells or weight plates.

Generally, kettlebells are sold in stores specializing in supplies for martial artists; as well as larger online fitness retailers. In the US, great places to start are Dragon Door and the Art of Strength. For those in the UK, somewhere such as London Kettlebells is a good start in your search. Elsewhere in the world, your nearest martial arts supplier is a good bet.

NB: they’re heavy little things, and shipping costs can be considerable. Keep this in mind if you find somewhere fairly remote that appears to sell them cheaply.

Also remember that they’re virtually indestructible, and the design hasn’t changed much over the centuries. If you see one on eBay, or your friend is selling one, grab it.

How do you know which one to get?

For guys, a good starting point is a 16 kg/36 lb bell. This was the first one I bought, and it’s more challenging than the weight would suggest. For anyone with a few years of weight training under their belt, or anyone over 183cm/6′ and about 90kg/198lb, consider starting with a 24 kg/54 lb bell. If you get a chance to try one out somewhere before you buy it, pick it up and clean it (lift it to your chest, don’t get out the polishing rag). That’ll give you a reasonable idea.

The female equivalents are about half these (on average – of course there are those who would easily work with more than this), 8 kg and 12 kg. Again, if you can try before you buy, great.

If you already have a kettlebell and are considering a second, typical progressions are 16/24/32 kg (for men) and 8/12/16 kg (for women). Once you have these three, if you want more, start again at 16 or 8. There are plenty of exercises involving two bells, and many of these are easier with the same weight for each.

NB : younger athletes may wish to consider halving the recommended weights for adults (depending on their age, size and strength).

What do you do with them?

This is where the fun really starts. Although there are plenty of books and DVDs available, there are many great (and free) resources which will take you through the basics. For starters, take a look at these :

Mike Mahler’s list of kettlebell exercises
This page covers the basic kettlebell exercises beautifully. As you’ll quickly discover, these alone will have a marked impact on your physique.

Anthony DiLuglio’s Minute of Strength
This is an excellent newsletter, featuring video demonstrations of variour kettlebell techniques. Superb.

Straight to the Bar : Kettlebell exercises

Finally, you might like to take a look at my own (constantly growing) list of kettlebell exercises. This includes the ones I perform regularly, as well as a few of the more interesting video demonstrations I’ve come across.

My own experience

I first decided to buy a kettlebell about a year ago, and it’s a decision I’ve never regretted. One look at the increased strength and fat loss I’ve experienced puts it firmly in the ‘essential‘ category.

Now it’s your turn.

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Swiss ball Dumbbell Exercises are a fantastic way to improve core strength while you’re doing what you would normally do anyway. By using dumbbells as free weights, and choosing the Swiss ball instead of a traditional bench, you activate more muscles as you do your weight training. Activating more muscle should burn more fat. Having a stronger core improves posture and just makes you look better. Always use a Swiss ball when you’re doing your dumbbell exercises.

The Swiss Ball Dumbbell Bench Press

Begin by selecting your dumbbells from the rack. Roll out into the starting position tightening or activating your abdominals and lower back so that you have a parallel line from your knees to your head. Together, your abdominals and lower back make up your core.

Your shoulders, head and neck should be on the Swiss ball, while your lower back and the rest of your body is being held in position by your core strength alone.

Lower the dumbbells down to your chest and then slowly press them back up.

You will have to engage your core to keep yourself stable.

Concentrate on tightening your core, not necessarily on the dumbbells. You may have to begin with a lighter weight to be able to do this for the first time. Your body will want to sway off the ball, and to counter this, you have to engage the core muscles. Keep your bum up and make sure you keep a straight line from the head to the knees.

Do 10 reps, no more.

If you get to 10 repetitions and you find that you can do more, keep going, but note that the ideal number is 10, so make a note of that in your exercise log and increase the weight just slightly to bring the number down to 10.

Do 2 Sets of 10 Repetitions with a 60 second rest in between and you’re done.

Caution: At any time, if anything goes wrong and you lose your stability, drop the weights. Use a spotter if required.

Dumbbell Exercises done on a Swiss Ball are very effective at creating the lean physique and tight core that you desire.

Swiss Ball Photo’s used with permission by Muscle and Strength

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You may be new to the gym or an old time lifter, but regardless of how much time you’ve spent in the gym, there are things that you might do to piss people off, or be one of those that gets pissed off. Want to learn about Gym Etiquette?

There’s this sort of unwritten rule about what you should and should not do in the gym, from what you’re wearing to how you smell. It’s called Gym Etiquette, and believe me, if you piss someone off, they may be very vocal about expressing it to you. I’ve seen fights and near fights in the gym and have been “attacked” myself by two fellows

So what are the rules? What should you absolutely not do in the gym, and more importantly why? Are these rules universal or just at your gym?

I am putting out the word about this post so that I may get input from gym members, gym owners, personal trainers, old time lifters and newbies. My goal is to get 100 comments with your personal rule, or wannabe rule. I’ll take what is presented and see what I can do about making a full document about Gym Etiquette. It will become the World Resource for What Not To Do In The Gym.

Here are a few to get started

What Not To Do In The Gym

#1 Do not walk between the mirror and someone who is lifting

They’re focused on what they’re doing. They’re using the mirror. They’re lifting heavy weights and they’re concentrating. Don’t walk in front of them. If they’re in front of the dumbbell rack, wait. It’s that simple. Or go around to the other side by walking behind them.

#2 Don’t talk to anyone while they’re in the middle of a set

This is just plain dangerous. If I’m in the middle of a set, and it’s getting harder and harder, I have to be more careful about what I’m doing so that I can complete my set without injury. Now… someone comes up and says “Hi, is that heavy?” or “Hi, does that work the Lats better?”. Good Lord, what a recipe for disaster. Depending on the lifter, you’re the one that might get hurt.

#3 Retire old sneakers and lifting straps

Even though you may be freshly washed and clean with just a misting of sweat, your 2 year old wrist straps have countless hours worth of sweat in them… fermenting. Same with our gym shoes. Don’t trust your own nose, but rather, give them a time frame of say 6 months, then retire them.
#4 Wipe down the equipment when you’re done

Look for the spray bottle and towel used for cleaning the machines. These are not for the janitors, these are for the gym members to clean up after themselves. Wipe down the machines after use, sweaty or not.

#5 When wiping down the cardio machines, watch where you’re spraying

Ever been on a piece of cardio equipment when the person next to you finishes and then wipes their machine down? Ever been squirted with that chemical cleaning crap? Well.. don’t do it yourself. This is as simple as understanding the physics of the squirt bottle. It’s a mist!!! It mists! Point the nose of the bottle away from the person next to you and in towards the actual machine. Instead of a ‘straight on’ squirt… angle it a bit. Geesh.

Now. What pisses you off? What do you wish everyone in your gym knew as to the rules? Think about this. One might jump right out and you want to post a comment about it, or maybe you’ll think about this next time you’re in the gym and then come back and post the comment.

Regardless, lets get 100 great “What Not To Do In The Gym” comments and suggestions and I’ll compile a list. Email this post to anyone you know who works out, is a personal trainer, or trains and likes to rant. We can collectively do the world a service by getting this list made and then promoted.

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