Prevent the Holidy Weight Gain

Have a Happy and Healthy Holiday Season!

Hi Katrina,

First, I would like to thank you for being a loyal
reader. I am grateful for the opportunity to
help so many people through this email newsletter
and in other ways.

As my gift to you, you can download the Holiday
Survival Guide.

http://www.NewHolidayFitnessGuide.com

Plus there some special offers attached, which if you
cannot use, you can give as gifts.

I want you to have a happy and a healthy holiday.
Enjoy time with friends and family, enjoy good food
(in moderation), enjoy some activity with the family,
get out and play with the kids.

Because I want you to avoid the typical weight gain of
7 - 10 pounds this holiday season, I highly recommend
downloading the holiday survival guide.

http://www.NewHolidayFitnessGuide.com

Please feel free to forward this email to someone you
think can benefit from the information.

Yours in health,


Katrina McKenna, BA, CES, CSCS

Tummy Tightening and Weight Loss

Tummy Tightening and Weight Loss

By Holly Pateman

Tip! Avoid Hidden Calories. Here's an over simplified version of weight loss and weight maintenance� if you eat more than your body needs, you gain weight.

With all the diet fads and quick weight loss claims out there, how do you know who and what to trust for a successful weight loss plan?

The truth is, there are so many different voices of reason out there that no one weight loss solution is suitable for everyone. If you are serious about wanting to lose weight successfully without falling victim to yo-yo dieting, a reliable rule of thumb is: when in doubt, go organic. This means no miracle pills, no secret formulas, no magical weight loss belts, but rather pure organic exercise, healthy eating and nutrition. It may not sound as easy as a miracle pill but it is definitely more reliable. One great way to get a little exercise and work at slimming your bulge is to focus on tummy tightening.

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Tummy Tightening the organic way�

The good news about tummy tightening is that you can pretty much get started anytime, anywhere. Here's a couple organic tummy tightening exercises that you can perform either at a gym, in your living room or in the open space of your back yard:

1. The crunch

• Lie on you back.


• Place your feet on the floor, as close to your bottom as possible, with your knees placed together.


• Fold your arms across your chest and relax your neck.
  
• Inhale and slowly raise your shoulders as high as you can while keeping your lower back on the floor.


• Hold that position for a count of 1 and breathe out forcefully.


• Slowly relax the stomach muscles and allow your shoulders to return to the floor.


• Repeat this procedure 10 - 12 times, rest for 60 seconds then repeat.

2. Lying Leg Raises

• Lie on your back with your hands, palms down under your buttocks.


• Raise your legs about 30cm (12") off the floor and hold them there.


• Now trying to use just your lower abs, raise your legs by another 15cm (6"). Do this by tilting the pelvis upwards instead of lifting the legs with the psoas.


• Make sure your knees are slightly bent.

Repeat the pelvis tilt 10 times, rest for 60 seconds then repeat.

In conjunction with good ol' organic exercise, it's important to include a healthy organic diet and nutrition plan in order to reap the most long-term benefits of tummy tightening exercises and weight loss.

Tip! Yoga is relaxing and relieves stress. Not only is this of great personal value in today's world, but if any part of your weight loss problem is stress related, and I can almost guarantee some relationship, the stress relief offered by yoga can ease that portion of your weight loss journey.

Healthy Eating and Nutrition the organic way�

Although there are many food plans out there to help guide you in getting a sufficient amount of nutrients throughout the day, the truth is, it can sometimes be difficult to find time for healthy eating. If you tend to fall victim to a busy schedule, you may want to consider a nutritional supplement plan to help boost your energy and gain the nutrients difficult to get out of meals on the run. Nutritional supplements can be a great addition to any tummy tightening weight loss plan and will help you develop longevity with your results.

For more information on tumnmy exercises please visit my site at Tummy Tighteners (http://www.tummytighteners.com). Feel free to reprint this article on your own site or in your newsletter but please leave the resource box intact with a live link to my site.

Exercise Your Way to Weight Loss and Health...You CAN Do It!

Exercise Your Way to Weight Loss and Health...You CAN Do It!

By Troy Francis

Tip! Increase Your Physical Activity Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial.

We've all heard a hundred times that the key to weight loss and a healthy body is a sound diet and exercise. Many of us work hard to keep our diets in check, but have a hard time when it comes to exercise. Either we're short on time, feel too tired, or just don't have the motivation to get up any earlier.

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Well, if you're one of those that has a hard time with exercise, I've got good news for you. Exercise doesn't have to be that hard! You don't have to spend an hour at it, and you don't have to join a gym or buy expensive equipment.

In fact, just 20 minutes of exercise per day can give you great health benefits over the long haul. Even if you only do 5 or 10 minutes at a time, you're still doing your heart--and your physique--a lot of good.

When you're short on time, you can sneak your exercise in just about anywhere you are. It's amazing what a little heart-pumping here and there will do for your health AND your mood.

Tip! Avoid Hidden Calories. Here's an over simplified version of weight loss and weight maintenance� if you eat more than your body needs, you gain weight.

Pulling a stressful 9-to-5 shift? Take a 15-minute break twice a day and go for a walk...even around the office or up and down the stairs. The exercise will not only burn a few extra calories, but it will also help you avoid that afternoon slump and put you in a better frame of mind.

Got too much laundry to worry about exercise? Use your chores as a workout. Take a few extra trips up and down the stairs, dance while you dust, or vacuum whether you need to or not. Load the dishwasher in a squat position to tighten those glutes, and keep those abs pulled in no matter what you're doing.

Tip! You must perform resistance or weight training, this will help increase your metabolism and allow you to burn more calories ALL the time.

While you're out doing your regular errands, get a little exercise as well. Park at the far end of the parking lot to do a little walking. Contract your arm and back muscles while you push that shopping cart. Carry your toddler instead of having her walk. If you only have a few items to get at the store or have a neighborhood delivery to make, walk!

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If you can, set your alarm just 20 minutes earlier and grab your dumbbells. Find a few exercises on the Web and alternate working different parts of the body on different days. Weight-bearing exercise is the best way to increase your lean muscle mass, which will boost your metabolism and help you stay fit. You'll also get stronger bones! No dumbbells? Use soup cans or gallons of milk.

New Weight Loss Solution. Lose weights with no eating less, exercises or medicines.

If you're trying to lose weight, exercise will get you to your goal much faster, and you'll form a healthy habit along the way. It takes just 21 days to form a habit, so if you can commit to exercise several times a week for just the next three weeks, it will become easier to keep it up. You will probably even decide you enjoy it!

Remember, exercise is any activity that gets your heart rate into its target zone. You don't have to sweat it out in front of a video or in an organized class. Your exercise can be walking, dancing, tennis, football, biking, or any other sport or physical activity you enjoy. As long as you keep it up and use variation to keep from getting bored, exercise can be an enjoyable, permanent part of your new healthy lifestyle.

Tip! 'Lose Weight and Keep It Off for Good.' Be suspicious about products promising long-term or permanent weight loss.

Copyright Troy Francis. Please, feel free to republished this article. We only ask that you leave the resource box and link. You can see more great articles on Weight Loss, Diet, Exercise, Health and much more by going to: http://www.Exercise-Diet.com/

Subject: Less than 12 hours to go to burn more fat now

Dear Friend,

Just a quick note to let you know
that in less than 12 hours, on
November 7th, at noon eastern time,
one of the most complete fa [t]
burning and mus [cle] building
systems I've ever
seen will be taken
off the market.

http://tinyurl.com/ykz9vy

There are also only 22 copies left,
so if you want to join thou.sands
of others who are burning more f[at ]
for the rest of their healthy lives
with the proven principles from 10+
year fitness expert Rob Poulos and
his "Fa [t] Burning Furnace" system,
I urge you to decide now.

To your health and fitness,

Katrina McKenna

P.S. I just checked the "real time"
inventory counter and it now
reads only 17 copies left. If
you're "on the fence", don't
worry, because Rob will likely
release more copies of his proven
fitness course in the future, but
it could be 4 months or
longer. To find out how many copies
are left, visit this page:

http://tinyurl.com/ykz9vy

http://www.MetamorFitness.com
Katrina McKenna

Beyond Weight Loss: Gain Mental Clarity, Increased Energy, Emotional Stability, Improved Sleep

Beyond Weight Loss: Gain Mental Clarity, Increased Energy, Emotional Stability, Improved Sleep

By Karin Suesser

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Imagine that there was a treatment that promised not only to help you feel better physically and emotionally, but to improve your memory and thinking ability, your energy level and your sleep quality, and as a "side effect" also helped you to lose weight and reduce your stress. Imagine that this treatment was easily available, and best of all, FREE - would you want to try it?

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Most of us have learned to be skeptical of claims such as the above, thinking that if it sounds too good to be true, it usually is. So where is the catch? What if you found out that this treatment took approximately 20-30 minutes each day, and that it may take 2-3 weeks to notice results? Still willing to try it? What if the treatment took some effort to complete (roughly the same effort it takes to go grocery shopping)? And what if you had to keep up the treatment for the rest of your life in order to maintain the benefits? Still interested?

The Guaranteed Weight Loss Diet. Lose Up to 20 Pounds in 1 Month.

This miracle treatment, of course, is physical exercise. If its numerous well-documented benefits were available from taking a pill, probably everyone would take one. In fact, many food supplements, herbs and vitamins are sold making similar claims, and people are often willing to spend a lot of money on those, even though their positive effects on physical and emotional well-being are not nearly as well established as the positive effects of exercise. So why are so many of us still reluctant to make a commitment to regular physical exercise? If it is not because of physical limitations, it is often because we make excuses for why we can't find the time and the energy in our already busy lifestyles. After reading about all the benefits of exercise below, decide for yourself whether you can really afford NOT to try it. (Note: It's always a good idea to check with your health care provider before starting a physical exercise program!)

Tip! Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

The Mental Health Benefits of Physical Exercise
Many people think of exercise as having mostly physical and health benefits, such as strong muscles, a strong heart, and weight loss. But a growing body of research shows that exercise also promotes mental health and well-being.

Positive Mood. Not only does physical exercise improve mood, it can significantly reduce depression, anxiety, and anger. Research on the relationship between exercise and depression has a long history, and has consistently shown that both short-term and long-term exercise is related to a significant reduction in depression. The findings suggest that the anti-depressant effects of exercise begin as early as the first session of exercise and continue beyond the end of the exercise program. Researchers at Duke University found that 60% of depressed people overcame their depression without medication after exercising for three 30-minute sessions per week for 4 months (this is about the same success rate found among depressed people who use only medication to treat their depression).

But you don't have to spend hours at the gym to gain the benefits from exercise. Even short bursts of physical activity have been found to lift people's mood, such as walking up several flights of stairs, or jogging to the mailbox and back. Exercise also has been found to significantly reduce anxiety. The most beneficial exercise for anxiety reduction appears to be aerobic (e.g., running, swimming, cycling) as opposed to nonaerobic (e.g., baseball, strength training). Research suggests that physical exercise promotes a sense of calmness similar to that obtained from relaxation training and meditation, with the added benefit of promoting better physical health. Yoga often has a calming effect on participants as well, along with the physical benefit of stretching and building strength.

Tip! Develop a Plan for Maintenance. Even if you're taking diet pills to help with your weight loss it's important to keep in mind, that once you stop the pills, unless you maintain a balance between your activity level and the food you eat the weight will come back.

Stress Reduction. Physically active people are better able to cope with the stress of daily life than sedentary people. Researchers are still trying to figure out exactly what happens to the brain during physical exercise and how that improves the body's natural ability to handle stress. Studies have shown that exercise seems to have a beneficial impact on the immune system, helping people stay healthier and more resilient during stressful times.

Self-Esteem. Exercise increases confidence and can have a positive effect on self-esteem. One study found that children showed larger increases in self-esteem after engaging in aerobic activity as compared to other physical education class activities (such as learning sports skills). Another study found that senior citizens who practiced light stretching also increased their self-esteem.

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Restful Sleep. Regular, quality sleep is related to better thinking ability, alertness, memory, and energy level. People who engage in rigorous exercise (walking, jogging, swimming, etc.) have been found to go to sleep more quickly, sleep longer, and have more restful sleep than people who do not exercise. Research suggests that exercise has the biggest impact on sleep when the exercise is longer in duration (30 minutes or more) and is completed earlier in the day.

Memory and Thinking Ability. There is evidence that exercise increases the blood supply to the brain. An increased blood supply means increased oxygen and energy, and thus better performance. The positive effects of aerobic exercise seem to be largest for "executive functions" - judgment, planning, and problem solving ability.

Tip! Avoid Hidden Calories. Here's an over simplified version of weight loss and weight maintenance� if you eat more than your body needs, you gain weight.

Studies have also found that physically active elderly people perform better than sedentary people on cognitive tasks such as memory, reaction time, reasoning, and vocabulary. When sedentary people were assigned to an exercise program that included both strength training and aerobic activity, they showed substantial improvement in cognitive abilities after only 3-6 months. However, that advantage was quickly lost when people stopped exercising.

No-Effort Weight Loss Through Hypnosis.

In short, physical exercise can make you feel happier, calmer, more confident, more energetic, and better able to think and solve problems. Maybe, instead of saying no to exercise, say no to something else today and go for a 5-minute walk around the office or the neighborhood. Do it especially if you feel too tired to do it - remember that it will increase your energy and you will be glad you did it!

Dr. Karin Suesser, PhD, is a licensed psychologist in private practice in Fond du Lac, Wisconsin (http://www.dollandassociates.com). She provides therapy and assessment for children (ages 1-18) and their families, as well as for adults and couples. She specializes in helping individuals find effective solutions to emotional, behavioral, or life transition concerns. Her areas of expertise include anxiety issues, ADHD, aggressive and disruptive behaviors, depression, trauma and abuse issues, academic/career concerns, parenting issues, relationship and sexual issues. She also provides professional coaching to individuals to help them achieve their goals, enhance their performance, and live a more deeply meaningful life.

"Enough Already! Stop Coming Up With 'New' Weight Loss Programs...

"Enough Already! Stop Coming Up With 'New' Weight Loss Programs...

By Chris Guerriero

Tip! Effect of acupuncture on weight loss evaluated by adrenal function. Journal of Traditional Chinese Medicine, 1993 Sep, 13(3):169-73.

1f42

Great weight loss techniques are completely worthless.

That's a true statement 99.7% of the time.

Great weight loss techniques are a scam on oneself.

That's also a true statement 99.7% of the time.

Great weight loss techniques NEVER make you thin, lean, healthy, or sexy!

Also a true statement 99.7% of the time.

Great weight loss techniques waste your time, and get you really frustrated..

Again, a true statement 99.7% of the time.

Scientific Weight Loss. San Diego Microbiologist Cracks Metabolic Code. Reveals Super-Simple, Weight Loss Process-It Tricks Your Body Into Releasing Fat.

Great weight loss techniques almost ruined my life and my business.

I stopped it - As soon as I saw this horrifying trend in the industry years ago, I stopped testing our new technique after new technique on my clients.

You might think that makes me sound like a quitter - but let me explain how this simple 'step back' allowed my clients to all take 10 steps forward towards their goals.

I define Information Overload as: A condition whereby weight loss techniques come to you in such abundance that you have trouble keeping up with all of them.

When you turn on the television you see them, when you listen to the radio you hear about them, when you enter a store you see signs for them, and they're all "new", and they all proclaim to have finally found a revolutionary combination of exercises, or diets, or nutrients, or some other new gadget that promises you the body of a model or of a bodybuilder if you just buy one bottle of pills or one new system, etc, etc, etc...

Tip! Don't skip meals. As you learned during the weight loss period, your body does better with 5 to 6 meals a day, versus just one meal a day.

For 15 years, my staff and I tested all the new products we came across, trying to determine what worked and what didn't.

When we found a technique that worked, we tested it and tested it and tested it again to make sure that it worked every time it was used by someone.

But there was one common denominator - everything that worked, everything that was actually getting people great results, was already known to man.

Not many of the "new" techniques were actually working.

Tip! 'Lose Weight and Keep It Off for Good.' Be suspicious about products promising long-term or permanent weight loss.

Every few days. Another technique came across my desk that was supposed to make people thin and healthy. It was amazing.

People trying to lose weight were caught up on Information Overload. They were literally paralyzed because they had too much information. they literally had no idea how or where to get started, and when they did start, they changed direction every time they came across another 'miracle weight loss technique'.

It's a vicious cycle that continues today.

Does any of this sound familiar?

To many, you know this scenario all to well. All to well.

Tip! Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

Having loads of information, at first, is thought to be a good thing by most. Years later, when you've done nothing you realize this fact...

Information Overload is an enemy. One that if not controlled will hold hostage your goals and dreams.

There's only one way out.

Decide on 1 tried and true weight loss program that 'does it' for you.

Tip! Richards D, Marley J. Stimulation of auricular acupuncture points in weight loss.

And open fire on the enemy with your only weapon.

Take Action.

Massive action.

It's the step that changed my life and the lives of my clients around the world.

---------------------------

Some of you are asking, "Where did Charles find the information to help him finally take control this life-destroying monster and reach his goals".

Scroll down. It's in the PS of this email.

P.S. Charles put all other program aside, he stopped listening to everyone in the gym who willingly wanted to share their 'secrets' with him, and he quickly changed the channels on the radio and television every time another unsubstantiated weight loss program was being advertised that would just add to his Information Overload. Then he picked up a copy of the Living Health Weight Loss Audio and listened over and over again to 3 deceptively simple techniques that helped him clear his mind of all the garbage, and start getting real, healthy, fast results.

Tip! Set Realistic Goals The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you.

It's the ONLY program like it on the market. Fact. Learn More Now

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

� 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com