Fitness and Nutrition Center

Six Pack Sins (Free Report)

2013-05-25T08:58:00.001-05:00

Six mistakes you need to correct to get a lean body and toned abs.

Intensify Your Workouts

2013-05-25T08:00:00.001-05:00

A Devilish Way To Intensify Your Workouts
by Jackie Burgmann, author of “Hot at Home” – The Transformation Solution for People Who Hate The Gym

Need a way to kick your workouts up a notch?

Maybe your workouts are starting to feel stagnant or stale?

Or you’ve hit a plateau?

Or, you’re just getting plain old BORED?

Wait! All of the above, perhaps?

Here’s a devilish way to give your workouts a kick in the pants and get them feeling challenging again.

Find yourself a workout partner. That’s all there is to it.

But hold on one second … I don’t mean just ANY workout partner.

A GOOD workout partner needs to be a certain ‘kind’ of person.

So, you need to find the workout partner from Hell (imagine evil laughter here).

There are many devilish types of people that would make great workout partners and not let you down in your quest for a hard, effective workout.

You know that one girl or guy you see at the gym every single time you’re there that has the insanely toned, ripped body?

They got that way somehow and I’ll bet they’re annoying about it. You want to hear all about how to get ripped and then some? I’m sure they’d be happy to tell you all the ways they beat themselves up to get that way.

It’s pretty likely they’ll be a workout partner from Hell.

I’d also bet they don’t put up with whiners, excuse makers or any of that other self-sabotaging behavior. You can bet they’ll be extremely prompt for your 6am workout and be banging down your door if you’re not waiting out front ready to go.

I’d even bet that there will be no sympathy from your workout partner if you try to bail because of something minor like a late night out (or up with a sick kid) or a papercut on your finger.

Trust me, you don’t want to let THAT kind of workout partner down… or waiting!

Partner up with him or her and benefit from their intensity (or should I say “insanity”?).

And welcome to Hell.

Hire yourself a Personal Trainer.

And not just any Personal Trainer. Especially not that Personal Trainer that will be soft on you and give you the sympathy eyes if you complain about something being too heavy.

Get yourself a Personal Trainer that used to be in the Army … better still, get one that used to be in the Marines.

Do you see where I’m going with this one?

They won’t be easy on themselves and they sure as Hell won’t be easy on you. He or she will be an excellent Training Partner from Hell.

Check!

Since we’re talking about the Armed Forces now, how about finding a whole new collection of like-minded hard-core fitness goers by attending some fitness Boot Camp classes?

They’re called “Boot Camps” for a reason you know.

They’ll kick your butt hard. And when it’s over you’ll thank them for it (and ask for more). Well, if you’re serious about getting in great shape you will.

You’ll walk (or crawl) away from those boot camps feeling like you just walked out of Hell.

And you might even wind up with a whole new list of people willing to be your Hellacious workout partners.

So, kick up the intensity in your workout by finding your own workout partner from Hell.

It’s a Devilishly good idea!

Byline:
Get more great ideas about how to increase the intensity in your fitness routines, plus get over 40 weeks of intense and effective fat-burning workouts you can do in the privacy of your own home with “Hot at Home“. It’s the Transformation Solution for People Who Hate The Gym.

Fit Yummy Mummy to Be Sale ENDS Tonight

2013-05-24T06:07:00.000-05:00

Just a friendly reminder to get “FYM to Be” before the price goes up tonight. Save HERE.

Pregnancy definitely changes things when it comes to your workouts. You must expect to deal with things like:

· Changing shape and gaining weight – your body is constantly changing which affects your balance and coordination

· Morning sickness – it’s hard to feel like working out when you feel like crap

· Running to the bathroom constantly

· Self-Image & Self-Confidence Issues – it’s hard to get motivated when you just feel so “not yourself”

· Fatigue…LOTS of fatigue – DEEP fatigue – there are going to be days where getting out of bed is going to be enough work… you can forget about trying to do a traditional workout when that happens!

Your pregnancy workouts MUST account for all of these changes your body is going through.

‘Fit Yummy Mummy To Be’ Is Designed With All These Factors In Mind Giving You The Pregnancy Workout Blueprint So You Can Get Started With Confidence Today!

Get it and save time & money HERE

To Your Health and Fitness,

Arthur M.

P.S. – The Fit Yummy Mummy to Be SALE ENDS TONIGHT. SAVE $30 HERE!

Your Pregnancy Workout Blueprint

2013-05-23T07:02:00.000-05:00

I’ve been talking a lot about this new pregnancy-training program all week. It’s really impressive!

Here’s the breakdown of what Fit Yummy Mummy to Be includes:

· Specialized Follow-Along Strength Training Workout Videos for Your 1^st, 2^nd, and 3^rd Trimesters

- Each workout video has a “Learn It” segment that breaks down how to properly perform each exercise so you know the exact form to use along with modifications.

- During the “Do It” video segments we will workout together through every minute and every repetition. I give you cues, breathing tips and the motivation you need in order to guide you through an effective strength based workout plan.

· Level 1 & Level 2 Workouts to Accommodate For Your Personal Fitness and Energy Levels

· Workouts Range From 5 – 20 Minutes So You Always Have An Go-To Option Available

· Access 12 Full Body Workouts in All, 4 per Trimester Giving You Plenty Of Flexibility Throughout Your Entire Pregnancy

· Downloadable Success Guide Outlining Must Have Workout Guidelines along with Printable Workout Logs Along with Additional Fit Pregnancy Tips & Strategies

Best of all, these workouts are designed to be performed in the comfort of your own home, using minimal exercise equipment (all you need are a couple dumbbells, a band, yoga mat, stability ball, and bench or step).

There’s no need to trek to your local gym, especially as you get further along. The workouts are designed to be quick and efficient ranging from 5 – 20 minutes each. You can complete a workout in less time than it would take you to “get yourself together” and go to the gym!

Holly also has some great bonuses that she’s giving away when you purchase this week including:

1. A Special Delivery ‘Prep Program’ to make labor and delivery smoother and more comfortable

2. Her Personal Pregnancy Video Diary where she shares her personal reflections and strategies throughout her pregnancy

3. Holly’s 6-week Postpartum Bounce-Back Workout Plan to get your pre-baby body back in no-time!

Being pregnant is one of the most blessed times of a woman’s life. It doesn’t have to come with massive amounts of unwanted weight gain, discomfort, and self-image issues. Join Holly today and become a Fit Yummy Mummy To Be < < < Click here to get started

To Your Health and Fitness,

Arthur M.

P.S. – The Fit Yummy Mummy to Be SALE ENDS TOMORROW. SAVE 30% HERE!

5 Signs You're UNDERTRAINING?!

2013-05-23T05:40:00.000-05:00

Did you know there is a good chance you are suffering from "undertraining syndrome" and it's preventing you from achieving your ultimate body?

While undertraining is not a real and dangerous condition, it can deflate your motivation and self-esteem. My years of experience has convinced me it's negatively affecting people much more frequently than "overtraining" ever has.

Undertraining occurs mostly when people lack the following:

* Consistency - do you miss workouts?
* Intensity - how close do you work to your 1RM ?
* Density - are you doing more work each month?
* Frequency - have you been using the same split for years?
* Progression - how much different do you look than last year?

Every day Vince Del Monte is asked to analyze people’s programs, and he was shocked to learn that many of them have been doing the same exact reps, sets and weights for months without changing. There is no change in their body either. Shocking... (sarcasm)

So to solve this "undertraining syndrome" problem Vince put together an article on how to conquer complacency, avoid undertraining syndrome and destroy plateaus by focusing on sarcoplasmic and myofibril gains, simultaneously.

If you suspect you're undertraining, you're going to love this:

==> Can You Handle This Muscle-Building Challenge?

Pregnancy Workouts

2013-05-22T06:54:00.000-05:00

A lot of expecting moms have dozens of questions and concerns about exercising while pregnant.

Will being pregnant negatively impact my workouts?

How will I know what changes I need to make to my exercise routine?

I’m really nervous about keeping my baby safe when I workout.

“Don’t lift anything over 10 lbs” – “Don’t lie on your Back” – “Don’t do Squats” …so what CAN I do?

What if I end up on bed-rest by doing something wrong?

I do not want to lose my body…back fat, arm pit fat, bigger hips…what if ‘blow up like a balloon?’

Sound familiar? Have you and/or a pregnant friend had this conversation?

If so, I want to encourage you to check out a NEW pregnancy training program by busy moms fat loss expert Holly Rigsby.

Holly created and filmed a follow-along workout program WHILE she was pregnant! This program isn’t just theory or a book with pictures. This is actually a follow-along video series where you workout side-by-side through all 3 trimesters with Holly!!

Check out Fit Yummy Mummy to Be < < < Right HERE

You’ll see Holly is a real person just like you and me. She shares her pregnancy workouts and even her pregnancy video diary with us in this new pregnancy-training program. It really is something special.

Please pass this along to anyone you know who’s expecting or planning to get pregnant soon…

TO Your Health and Fitness

Arthur M.

P.S. – Fit Yummy Mummy to Be is a NEW program and it’s ON SALE THIS WEEK. Get all the details on this pregnancy-training program < < < HERE

New Training Program for EXPECTING Moms

2013-05-21T06:45:00.000-05:00

Being pregnant doesn’t mean you have to stop working out and lose your fit body as long as you follow these pregnancy training protocols – CLICK HERE FOR MORE INFO

There are a lot of programs out there that focus on getting your pre-baby body BACK, but up until now there hasn’t been too many good resources (good enough for me to endorse) that focus on training and staying in great shape WHILE you’re pregnant.

That’s why I’m encouraging every expecting mom I know to check out the NEW Pregnancy Training Program and learn the secrets to staying in shape and looking & feeling great throughout your pregnancy…AND discover how to get your pre-baby body back in no-time!

CLICK HERE FOR MORE INFO

A great 10k training program

2013-05-18T06:34:00.000-05:00

I know far too many runners who want to run a 10k - which is great - but they aren't able to do so successfully because they simply do not have a plan.

They just lace up their shoes, hit the pavement (or treadmill), and run.

Not a very effective training plan if you ask me. Wouldn't you agree?

But... are you one of these runners? The type of runner who gives your all but still falls a little bit short?

Or, are you lost when it comes to training for a 10k? It's OK if you are. It's definitely a bit different from running a 5k. And, unless you are an expert, how are you supposed to know what to do, right?

How on earth are you supposed to know when to run intervals, longer runs, tempo runs, etc...?

It's a complex world and a complex event to train for. But it doesn't have to be.

I recently started using a great 10k program that gives you everything you need - the coaching, the plans, the workouts, and the motivation!

And I thought I would share it with you as well.

http://bit.ly/jZQshi <--------------Click here.

Arthur M.

P.S. If you want true peace of mind while running your first or your fastest 10k ever, then you need to check this out. It's as easy as pressing play and going for your run!

http://bit.ly/jZQshi <--------------Click here.

Is Your Body REJECTING Fish Oil Making It Useless? (Video)

2013-05-17T08:54:00.001-05:00

Is Your Body REJECTING Fish Oil Making It Useless? (Video)

5 WORST protein bar ingredients... Do YOUR bars have these?

2013-05-17T08:20:00.001-05:00

Protein bars...so convenient and hold the promise of being healthy, easy and full of muscle-building protein.

But have you ever taken a few minutes to look at what's actually IN them!

I think you're going to be in for a shock when you read the TRUTH about the ingredients in some of the most popular protein bars on the market right now.

Let's get right to it:...

1 - Soy Protein Isolate (SPI)
This is, unfortunately, one of the most prevalent protein sources you'll find in protein bars, especially those marketed to women. This marketing would have you believe that soy is an excellent protein source for women because of the isoflavones found in it. In reality, studies have indicated that these soy isoflavones can actually be TOXIC because of how the soy is processed (fermented soy products such as tofu are fine, just fyi).

In addition, SPI was actually considered a WASTE product in soy processing until recently, when it was discovered that money could be made by passing it off as a protein source. It's cheap and definitely NOT a high-quality protein. It should be avoided.

And the final nail in the soy coffin: GMO. A very high percentage of the soy grown in the United States is from genetically modified organisms (GMO). They don't currently have to be labeled as such but if you're buying any sort of processed food, chances are very good you're getting a GMO-sourced product.

2 - High Fructose Corn Syrup
This is an easy one to figure out...the adverse health effects of it are well documented (contrary to what the commercials from the Corn Growers Association claim - those are truly among the most annoying commercials in existence, trying to make people who question corn syrup look stupid). It's one of the WORST things you can eat and yet there are still bars that use it as a primary ingredient.

3 - Fractionated Palm Kernel Oil
Palm kernel oil is a cheap, unhealthy fat. Unlike plain palm oil, palm kernel oil can't be obtained organically. Instead, the oil must be extracted from the pit with a gasoline-like hydrocarbon solvent. The fractioned form is the most processed...if you see that in the ingredients, you should definitely avoid it.

4 - Sugar Alcohols
This includes ingredients like Maltitol Syrup, Xylitol, Sorbitol, Lactitol, Mannitol, and Erythritol. Sugar alcohols are included in bars for sweetness...especially in bars that are "carb controlled". Sugar alcohols don't impact blood sugar as much as regular sugar because they're not well absorbed in the digestive tract...and when things aren't well absorbed in the digestive tract, things happen (if you know what I mean).

In small amounts, sugar alcohols aren't a big problem, but if you start getting into the double digits of grams of sugar alcohol (and many low-carb bars are in the 20 gram range), THEN you can start to see unpleasant digestive issues.

5 - Artificial Sweeteners
I won't get into the whole debate about whether artificial sweeteners are bad for you or not and what they turn into in your body, etc. Personally, I'm of the mindset that if it's created by science, chances are good your body won't recognize it and won't be able to metabolize it into something actually good for you. Therefore, I try and stay away from artificial sweeteners as much as I possibly can. I find the actual natural flavor of real food to be pretty good :).

In Summary...
Those are the top 5 worst protein bar ingredients...and you will actually find bars that contain ALL of these ingredients in them.

The main problem I have with the vast majority of protein bars today is that at their most base level, they're deceptive. The bars are put forward as convenient, healthy alternatives to food for "on the go" people. Yet when you take a close look at the ingredients, they're actually WORSE for you than most candy bars.

Obviously money is the biggest factor...companies that use high-quality ingredients in their bars have to charge more for them in order to stay in business. Hence the brick-like slop sold in bar form that you'll find in the grocery store aisles today.

A New Breed of Protein Bar...Raw and Natural
Yep, that's right! A protein bar made from raw, natural ingredients that's actually GOOD for you. You can eat them when you're running around, on the go. They're convenient and healthy.

They taste EXTREMELY good and the quality of the ingredients is outstanding. For example, here's what you'll find in the Raspberry Hazelnut bars: Organic dates, pea protein, hemp protein, rice protein, almond butter, hazelnuts, coconut nectar, dried raspberries, raw cacao, coconut oil, stevia, water.

GREAT ingredients...GREAT taste...

Click here to order your bars now...

To Your Health and Fitness,

Arthur M.

10 Reasons Why You Need Interval Cardio Resistance Training (ICRT)

2013-05-16T15:00:00.000-05:00

Marines Use these ICRT Workouts

There’s a reason Marines are the most fit people in the world. They not only have very low body fat, but they are stronger and better conditioned. Now you can train just like them.

These ICRT workouts will get you ripped like a Marine <== Offer expires TONIGHT

But if you think you need more of a reason to finally get in the best shape of your life, I’ve got 10 for you…

1. Interval Cardio Resistance Training (ICRT) involves workouts from the future. They are based on scientifically proven methods for gaining lean, athletic muscle, and shredding fat in a faster, more consistent rate than long, boring cardio. It’s also the EXACT workouts that Marines have used to get in amazing shape in just weeks.

2. ICRT is insanely convenient. Maybe even too convenient if there could be such a thing. 15 minutes isn't a whole lot of time, but you will see as soon as you begin how productive you can be with this powerful interval and resistance superset method of training.

3. ICRT workouts are abundant. You NEVER repeat workouts ambiguously, only strategically for maximal results in the minimum amount of time possible.

Use this system to get ripped and never get bored <== 57% off expires tonight

4. ICRT can be modified for anyone to participate. Although Jason designed the workouts for men, some of his most successful clients have been women.

5. ICRT is cutting edge. There is NO equipment involved in this system, and the workouts can be completed in a hotel room!

6. ICRT makes you work. Let's face it.. to get real results, you must "put out." But on the same coin, it is important to feel good about the feeling workouts bring. ICRT accomplishes that without the lethargic feeling you get from long 60-minute workouts.

7. ICRT is NOT BORING. Traditional Cardio IS. Your body responds to boredom by not improving. ICRT will improve your body and your conditioning.

8. ICRT focuses on NOT injuring by way of proven exercises inspired by top authorities in the fitness world.

9. ICRT allows for abundant flexibility. Jason created this system with the busy guy in my mind. I mean, VERY busy. The convenience of the program speaks for itself.

10. ICRT is guaranteed to give you results! Can you guarantee ICRT you will be loyal? If so, you will be very happy with your transformation.

After all, the Marines are definitely loyal, and you already know the shape they are in. You can be, too.

Get in the best shape of your life here <== Offer expires at midnight

To Your Health and Fitness,

Arthur M.

P.S. Jason is sharing the EXACT system he’s used with hundreds of US Marines to get in amazing shape by using the powerful interval and strength superset system without any equipment.

If his system works for Marines, imagine what it could do for you.

Grab Jason’s secrets here and eliminate the excuses <== Man up

10 Intense strength/interval workouts you MUST do

2013-05-16T07:53:00.001-05:00

You’ve already seen how my friend Jason Klein gets Marines in top shape using his efficient ICRT approach. This powerful interval and strength superset approach will burn more fat and put on lean muscle, all while improving your conditioning in just 15 minutes.

But, the truth is that these are tough workouts (physically AND mentally). Here are the BEST 10 ICRT workouts in his program. Grab his system that has gotten US Marines shredded in just 6 weeks right here:

Powerful 15-Minute ICRT workouts <== Price DOUBLES tonight

1. Master: Known for it's deceivingly delayed glute burn, this workout will not only spike metabolism and after burn, but also work on defining key muscle groups that are otherwise tough to hit.

2. Meltdown: The glorious meltdown is known for the X-jump. Not to be mistaken with heavy "ground n' pound" jumping, this ICRT workout will give any go getter a run for their money!

3. Shred: The combo #5 of the Lean Body Revolution program. Shred intertwines a generous mixture of both quad, glute, and core work that will keep things very, interesting ;).

4. Power-max: I won't lie: Power-max is known for giving a great core and lower leg pump. Don’t be surprised if you are sore the next day after this one.

5. Evolv: One of my favorites. Plenty of chest, tricep, and just the right amount of cardio-resistance for a perfect adrenaline rush

6. Glute Finder: This is truly a great workout. It may sound either comical, or intimidating, or both... either way, you won't be disappointed.

7. Prone core: A core workout from the future. No hunching the back, yet way more beneficial for six pack abs and steel core.

Get strong Marine Corp abs here <== 57% Off Expires Tonight

8. Spidy: A good all around workout! Focuses on range of motion and challenging multiple muscle groups for greater gains in lean, athletic muscle.

9. Crucible: Known for the narrow squat jumps, crucible will give you just as much mental challenge as core challenge! This truly is one of the secret workouts that can break mental barriers.

10. Graduation: Not just because of the name, but because it will graduate your fitness to the next level!

Get the system and train just like a Marine using the secrets that Jason uses when he trains the best men in the world.

Get all the Lean Body Workouts for 57% OFF <== Expires in a few hours!

To Your Health and Fitness,

Arthur M.

The Proof of Lean Athletic Muscle (case study)

2013-05-15T08:09:00.001-05:00

I recently explained the case study below to a few friends. Like most people, my friends had been stuck on the old-school mindset of training for lean athletic muscle. This is basically the understanding that one has to workout for at least one hour to see true and permanent results.

Where did the one-hour thing come from anyway?

Well anyways, let me explain how it is scientifically proven that shorter, “sharper” workouts give us exponentially greater results when it comes to lean, athletic muscle.

The case study below proves that a similar method of training produces way better results, in way less time!

Now onto the case study:

A study completed by European Journal of Applied Physiology concluded that the effects of high intensity (short duration) proved more effective over lower intensity (long duration) exercise.

High intensity (short term) resistance training resulted in significant changes in percent of lean muscle gained, fat decreased, even increased strength. On the other hand, lower intensity suffered, and the group that participated in long duration and lower intensity workouts experienced plateaus.

So how long were these higher intensity, time effective workouts?

As specific as 30 minutes (or less).

You will probably want to keep reading if you’re interested in achieving results like these, in even less time! Yes, In LESS Time!

There is a new method that is currently pushing this scientifically backed form of strength training even FURTHER.

I wouldn’t be surprised if you’ve heard about my friend, Jason Klein and his breakthrough 15 Minute Body™ system for busy guys. After all, he’s trained hundreds of US Marines.

CLICK HERE==>Lean Body Revolution, $27 Until Midnight Tomorrow<====CLICK HERE

It causes the most efficient affect for lean muscle and fat loss, in the least amount of time possible. It has to work because Jason was relied on to help these Marines get more athletic, put on lean muscle and lose fat at the same time.

Jason’s 15 Minute Body method uses a new technique called Interval Cardio-Resistance Training™ (ICRT ™).

Jason was the go-to expert when it came to getting US Marines in amazing shape in the least amount of time possible. These marines had to lose fat to move faster, become more athletic and they had to DOUBLE their conditioning all at the same time.

So Jason used this NEW innovative technique of super-setting strength and interval work. Trust me, it’s not easy. But using this powerful combination can get you MORE lean, athletic muscle, shed stubborn belly fat and double your conditioning in under six weeks.

CLICK HERE==>Lean Body Revolution, $27 Until Midnight Thursday <====CLICK HERE

Now if you’re hesitant, I can understand. That’s why I asked Jason for a sample workout plan. Here it is. Now you can train just like a Marine:

Flexion³

Superset Resistance and Cardio, and complete for time:

*All sets are 25 Repetitions:

1. Air Squats

2. Full Jacks

3. Iso-Ab Pushup

4. Full Jacks

5. Cross Iso-Climber, Right

6. Full-Jacks

7. Cross Iso-Climber, Left

8. Full Jacks

9. Walking Prone Iso-ab

10. Full Jacks

11. Wall Sit with Alt. Leg Extensions

12. Full Jacks

Then run on over and pick up 35 never seen before 15 Minute Body™ Workouts

OFFER EXPIRES TOMORROW >>>> Get Marine Fit here (only $27)

To Your Health and Fitness,

Arthur M.

Worst Training for Runners

2013-05-12T08:24:00.001-05:00

Secret Reason Why Running is the Worst Training for Runners

By Heather Ebright - Certified Pilates Instructor and Avid Runner

I know what you’re thinking-- I’m a runner, so the only training I need is more running.

This is the by far the most widely believed myth in the running community. Although it is true that a lot of training time needs to be dedicated to running, you must also take into consideration the viability and efficiency of your running. (Keep reading to find out how you can greatly improve your running efficiency and prevent and treat knee pain and injury!)

But strength training will make me bulky and slow, right?

Wrong again! The additional strength and power gained from additional muscle mass far outweighs the stress of carrying a few extra pounds. The right strengthening techniques set you up for greater running success by ensuring the proper alignment as you land each step. The right type of strength training will change the way your body moves as well as how it looks - you’ll see a leaner build without any bulking up.

Running speed is a product of stride length and frequency. In other words, the length of your step times the number of steps your make equals your speed. (Who knew the math was so simple?) Stride length is a function of strength, power, and stability, and can only be increased by increasing those factors. (If you want to learn the best way to increase power and stability, while curing pain and injury, stay with me and I’ll share my secrets to improving running performance!)

So you’re telling me I need to do more leg lifts and IT Band stretches?

Nope! I’m going to let you in on a little known fact-- While strengthening and stretching the legs are beneficial to any athlete, the BEST way to increase stability and power is through core strength training.

That’s right-- you need to train your core muscles if you want to run faster, farther, and without the risk of pain or injury. The core muscles of the body function as “central command” during all movement, especially running. Your core controls stride frequency and the force production of the lower body (stride length), regulating your running efficiency. Core muscles are also integral to keeping your stride aligned to a neutral position, which is crucial to preventing and curing the three most common running injuries-- IT Band Syndrome, Patellofemoral Pain (commonly known as “Runners Knee”), and shin splints. It’s worth noting that IT Band stretches, anti-inflammatory medications, and massages will only offer temporary relief.

So you’re saying that a weak core and improper alignment are to blame for my knee pain and my slow running times? So all I have to do is strengthen my core and straighten my stride? Then I’ll cure my running injuries and increase my speed and distance?

Now you’re catching on! It’s as simple as following my unique training program specifically designed to help identify your muscular imbalances and misalignment in your stride, AND help you target core muscle groups in your training sessions.

I’ve trained runners and athletes to increase their speed and running efficiency and build solid core strength to protect their joints from injury and pain. I can teach you also these special techniques for less than the cost of a visit to the doctor or physical therapist. Check out my book, Pilates 4 Runners, to learn how YOU can improve your speed and cure pain and injury with a just a few simple clinically-proven exercises.

Facts about IT Band Syndrome that your doctor or therapist probably didn't tell you about

2013-05-10T07:55:00.001-05:00

What Your Doctor Didn’t Tell You About Your IT Band Syndrome

By Heather Ebright - Certified Pilates Instructor and Avid Runner

Are you an athlete recently diagnosed with IT Band Syndrome? Or are you experiencing knee pain possibly related to IT Band Syndrome? Maybe you're in marathon training mode and ramping up miles according to your training schedule -- and starting to feel a weird niggly knee pain that runs along the outside of your knee to your hips. Maybe you're already feeling the pain and praying it doesn't develop into anything more so you can continue with your marathon training.

If so, there are important facts about IT Band syndrome that your doctor or therapist probably didn't tell you about.

If your knee injury pain is lateral (on the outside edge of your knee for those of you who didn’t go to med school), then you are likely suffering from one of the most common knee complaints - iliotibial band syndrome, or ITBS. Iliotibial band syndrome is primarily known as a running injury, but it is also responsible for about 1 in every 25 injuries in athletes engaged in other forms of vigorous training or sports that involve repeated bending of the knee.

Despite what you may already know about ITBS and IT Band pain, you may be surprised to learn that researchers have proven that the 3 most common running injuries, which include IT Band Syndrome, Patella Pain, and Stress Fractures (or shin splints in its milder form), are all caused by a common inability to maintain stability during running.

Studies show that injured runners are unable to maintain proper straight up-and-down leg alignment while running, as opposed to healthy runners who maintain this alignment in every step. This lack of alignment causes increased burden on the joint and causes injury and pain.

Traditionally, treatment of ITBS has focused on IT Band stretches and rest. Stretching and rest play somewhat of a role in treatment - don’t run when you’re acutely inflamed and in pain. Resting and stretching is acceptable for a short period of time - but these are NOT the solution to recovery and running pain-free. Simply stretching and resting will never be enough and, in fact, may worsen the problem by just making you weaker while you’re resting and out of play.

The most effective treatment to integrate into your healing regimen is strengthening so you can achieve the alignment that’s so critical to land each step properly and run pain-free. You need to strengthen so that your hips and legs are strong enough to counter the incredible force involved in each step of running. Consider that during an average one-mile run, your foot strikes the ground 1,000 times. Further, the force of impact on the foot is 3 to 4 times your weight!

It’s not surprising that when you’re landing during those 1,000 times, it’s very difficult for your legs to land with proper alignment. With each step, you need to be strong enough to resist that force and remain aligned.

For a sound long-term recovery, you must include core strength training.

Why do runners need core strength to run?

Core muscle strength is essential to running with good form to prevent and cure IT Band Syndrome. Core muscle groups are responsible for proper joint alignment but unfortunately aren’t engaged when you run. In fact, it’s just the opposite: running’s limited range of motion tends to weaken all the core muscles surrounding your legs and hips. Running’s over-emphasis on the one dimension of back-and-forth motion repeatedly occurs with no lateral side-to-side movement, so core muscles that work to stabilize your trunk get weaker literally with each step. Compound that with the incredible force of each landing step. It’s no surprise that your legs (mere limbs attached to an unstable trunk) become misaligned and start causing that IT band searing pain.

Consider this: during an average one-mile run, your foot strikes the ground 1,000 times. So if you're training for a marathon, during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the the force of impact on the foot is 3 to 4 times your weight! So during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight. Your marathon training probably includes 3 of these peak 20-mile runs, so the numbers just continue to pile up. For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way -- or you're bound to feel the IT band knee pain that plagues so many of us. Or maybe for you, it's in your hips or hamstrings. Often pain in these muscles result because they're recruited to try and stabilize what your primary core muscles should be doing (and failing to do) instead.

Remember - it's actually not about leg muscle strength. Your race training more than adequately covers that. There's no doubt that you're overly repeating the front-and-back motion of running while the rest of your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- continue to get weaker and atrophy. This pattern is no surprise because by definition, running is a forward-and-back motion. That's why injuries like the IT Band syndrome plague runners in a predictable way. The only way to attack and stop the pain is to strengthen the core muscles that have to get back to the job of laterally stabilizing your trunk and legs for each foot landing of your runs. It's as simple as that. The core strengthening exercises in my program are simple as that too.

To learn more about how you can improve core strength, run faster, and prevent and cure your IT Band Syndrome, check out my book, Pilates 4 Runners. In it, you’ll learn more about special, proven techniques to relieve knee pain and improve your performance, no matter what type of sport you enjoy.

Struggling With Runners Knee?

2013-05-09T08:04:00.001-05:00

Best Way to Stop Runners Knee Pain

By Heather Ebright - Certified Pilates Instructor and Avid Runner

Do you feel pain in your knee during or after your run or workout? Does the pain get worse when you walk down stairs or hills?

If so, you might have a case of Patellofemoral Pain Syndrome, commonly known as Runners Knee. As the name suggests, Runners Knee is one of the most common injuries that runners experience, although it can affect any athlete that engages in repetitive knee bending, such as climbers, hikers, and cyclists. If you do any activity that requires bending of the knee, you might be at risk for developing Runners Knee or a more serious knee injury. If you're in marathon training mode and ramping up miles according to your training schedule, you should be especially on guard for niggly knee pain. Maybe you're already feeling some pain and praying it doesn't develop into anything more so you can continue with your marathon training.

For many years runner's knee was considered to be a direct result of softening of the cartilage of the kneecap, but current research proves that poor running mechanics are the real cause of Runners Knee.

When healthy, injury-free runners are in neutral alignment, the leg absorbs shock with every step. However, poor alignment results for MANY runners because the repeated back-and-forth, limited range of motion involved in running not surprisingly weakens all the core muscles surrounding your legs and hips. Without the lateral side-to-side movement that would naturally strengthen your core, your trunk loses its natural stabilizer muscles and your core wears away little by little. Weak core leads to unstable pelvis which inevitably leads to misalignment of your legs. The alignment then causes imbalanced wear and tear on the knee joint, resulting in pain, injury, and possibly the end of your running career!

You might think that strengthening and stretching the legs would be the right approach to relieving knee pain. However the very TOP way to cure Runners Knee is to train the core muscle groups of the pelvis. The goal is to maintain good form during running, reduce loads to your joints, and eliminate any further breakdown of your tissue.

Other forms of therapy such as IT Band stretches and massage might also be helpful in relieving symptoms, but improving core strength and achieving proper alignment is the most effective and only sustainable way to relieve Runners Knee for good!

I’ve developed a unique training program for runners and any athlete who suffers from knee pain, a discrete set of proven core exercises that have been shown to accurately identify your muscle imbalances, prevent and cure pain, and -- then improve performance in runners. Because of what is definitionally involved in running, ALL runners, regardless of performance and training level, are highly susceptible to repetitive motion and impact injuries. ALL runners need to strengthen to be able to enjoy running.

Many runners with knee pain simply don’t prepare for the worst-case scenario when it comes to possible injury. By the time you’ve realized that you’re injured and in need of a new training routine, your performance has already suffered greatly and you’re in a lot of unnecessary pain. Don’t wait until you must stop running completely before seeking help!

If you're in the process of training for a marathon, it's so important to accept and embrace a strengthening regimen as part of your training schedule. Consider this: during an average one-mile run, your foot strikes the ground 1,000 times. So during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the the force of impact on the foot is 3 to 4 times your weight! So during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight. Your marathon training probably includes 3 of these peak 20-mile runs, so the numbers just continue to pile up. For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way -- or you're bound to feel the knee, hip, or hamstring pain that plague so many of us.

Remember - it's actually not about leg muscle strength. Your training more than adequately covers that. In fact, it's just the opposite: you're most likely overly repeating the front-and-back motion of running while the rest of your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- just continue to atrophy. This pattern is no surprise because by definition, running is a forward-and-back motion. That's why the injuries that plague runners are common and predictable.

If you’re already injured and struggling with Runners Knee, take action and get to the root cause of your injury. Don’t waste time and money dabbling on superficially alleviating the pain. Instead, know that your injury can be cured by targeting the specific muscle deficiencies causing it -- and can be done so very quickly!

To find out about special strengthening techniques designed to get you running without pain and even faster, check out my book at http://scrnch.me/s2rmi. In it, you’ll find out how you can cure your Runners Knee and become a stronger, faster runner with just a few simple exercises involving no equipment or down-time -- just some honest work in strengthening yourself.

Running Pains During Marathon Training

2013-05-08T09:03:00.001-05:00

Real Reason Why Running Pains Occur During Marathon Training

(And What Simple Things You Can Do to Stop Running Pain)

By Heather Ebright - Certified Pilates Instructor and Avid Runner

If you're one of the brave who are training for a marathon, the last thing you need is an injury to sideline you. Yet, over and over again, even the best runners among us get injured despite training by ramping up miles responsibly and in line with a training schedule. It's been widely documented that 1 running injury occurs for every 100 hours of running. In addition, runners on average miss about 5-10% of their workouts due to injury. Injuries plague new runners and experienced runners alike.

When you have a half marathon or marathon date set, it's never the right time to be injured. Each day is accounted for in your training schedule and you can't afford to be out. That's why it's so important to accept and embrace a core strengthening regimen as a fundamental part of your training schedule.

The reason why runners get repeatedly injured in predictable ways is driven by the fundamental basics of what running actually is. Consider this: during an average one-mile run, your foot strikes the ground 1,000 times. So during one "peak" training run of 20-miles, your foot strikes the ground 20,000 times. And the force of impact on the foot is 3 to 4 times your weight!

The surprising clincher is the real reason why runners get injured is that injury prevention is not about leg muscle strength at all. Sure, strong legs matter - but the truth is, your set traditional training more than adequately covers that. In fact, it's just the opposite: the real strengthening needs to target all the muscles you're most likely ignoring while overly repeating the front-and-back motion of running. In short, your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- just continue to atrophy. This pattern is no surprise because by definition, running is a forward-and-back motion. That's why the injuries that plague runners are common and predictable.

We all know that running is great exercise, but its limited range of movement will create muscle imbalance. Without opposing movements, the body will compensate to avoid injury by working around the instability. Compensation puts stress on muscles, joints and the entire skeletal system. If your body isn’t balanced, every step you take forces the muscles to work harder in compensation. Tight muscles get tighter and weak muscles get weaker.

What's wrong with tight muscles? They are brittle, hard, and inflexible. Because muscles act as the body’s natural shock absorbers, ideally they should be soft and supple, with some give. Brittle muscles, on the other hand, cause the joints to rub and grind, making them vulnerable to tears and injuries. Short, tight muscles can't provide the necessary shock absorption you need for each step's landing.

So what can you do to prevent injuries during your marathon training?

From the beginning, treat strengthening as a key requisite of your training. It's not an 'extra' or 'nice to have'. It's a fundamental part of each day's running. Think: your strengthening allows you to run. Not vice versa.

To treat the inevitable muscle imbalances, you must stretch the shortened muscles and strengthen the weaker muscles. The calves, hamstrings, and low back muscles of runners typically are short, tight, and inflexible. These muscles need to be stretched. On the other hand, the opposing muscles -- the shins, quadriceps, and stomach muscles -- become lengthened and relatively weak. Think of the two groups as yin-and-yang: you must stretch the shortened, strengthen the lengthened.

Injuries to a runner’s body do not usually stem from one single traumatic event. Even if you recall a "specific" day an injury happened, it's more likely the case that injury just finally triggered that day -- and all the runs leading up to it fully contributed to it. Most injuries stem from overuse. An overuse injury is caused by a gradual breakdown in the system. The most common types of injuries resulting from overuse are back pain, runner’s knee, shin splints, and Achilles tendonitis. The primary causes for overuse injuries are muscle imbalance, biomechanics, flexibility and postural alignment.

Pilates is an excellent way to prevent injuries and is gaining a tremendous amount of respect in the rehabilitation community. Physical therapists, chiropractors and medical doctors have included the Pilates method as part of the rehabilitative program for patients.

In your marathon training schedule, you'll probably ramp up to 40-mile weeks and have 3 peak runs of 20 miles each. Recall that during during one peak training run, your foot is striking the ground 20,000 times with the force of 3-4 times your body weight. When you have to include those 3 peak runs of 20 miles each, the numbers will just pile up. For each 'landing', your core muscles have to be strong enough to land foot on the ground in a strong, aligned way.

Core strengthening through Pilates can get you there. Check out my book, Pilates 4 Runners, to learn how you can safeguard your marathon training with a just a few simple clinically-proven exercises you can do at home. Like running, there's no equipment required!

One-Arm Chin/Dips

2013-05-07T22:28:00.001-05:00

Hit Your ENTIRE Upper Body in One Exercise With This Unique Bodyweight Movement...One-Arm Chin/Dips

You'll hit your back, chest, biceps, triceps, shoulders AND core in one exercise. It's a combination of a one-arm chin-up and a one-arm dip, put together and done at the same time.

Read the complete article < < < Click Here!

3 All-Natural Ways To Slow Down Aging

2013-05-06T08:05:00.001-05:00

3 All-Natural Ways To Slow Down Aging

Lateral Knee Pain

2013-05-06T07:41:00.001-05:00

3 Myths About IT Band Syndrome

By Heather Ebright - Certified Pilates Instructor and Avid Runner

If you’re a runner or athlete with lateral knee pain, you might want to stop listening to the myths about IT Band Syndrome and start learning about the real reasons why you’re in pain and how to cure it once and for all!

Myth #1:

IT Band Syndrome is caused by inflammation (tendonitis) of the Iliotibial Band (ITB).

False! Recent studies have shown that the IT Band itself is not to blame for lateral knee pain, but rather a highly innervated pad of adipose (fatty) tissue that rests under the ITB, just above the knee joint. (We’ll talk about the best way to prevent inflammation and pain in this tissue later in this article..)

Myth #2

IT Band Syndrome is the result of a tight ITB that rubs over lateral epichondyle of the femur (for those of you who skipped med school, that’s the knobby part on the end of your thigh bone), and the only way to cure it is to rest and stretch out the tight tendon or get expensive massages.

False again! You can rest and then stretch out your IT Band like pizza dough all you want, but you’ll only get temporary relief. In fact, resting is only going to result in your muscles further weakening and stretching already weak muscles isn’t going to address your structural weaknesses that are the root cause. (Keep reading to learn the secret to curing IT band syndrome for good!)

Myth #3

I don’t need strength training, I’m a runner. I just need to run more often if I want to improve my performance and prevent and cure my IT band.

Wrong! This is probably the most harmful of all of the ITBS myths. Recent scientific studies have shown that ITBS is actually the result of poor running mechanics, NOT a lack of leg strength or flexibility. The truth about IT Band Syndrome is that strong core muscles, specifically those of the hips, will allow you to achieve proper running alignment and cure your IT Band Syndrome, as well as improve your running performance. (Time to start working those glutes!)

In fact, your IT band syndrome is what results from repeatedly doing a very limited range of motion over and over again, namely running! Running weakens all the core muscles surrounding your legs and hips because it just involves one back-and-forth motion in a fixed dimension. Without any lateral side-to-side movement, the core muscles that work to stabilize your trunk literally get weaker with each mile... So your poor, overly taxed IT band bears the brunt of trying to do the stabilization that a combination of your core muscles should be doing instead.

If you want to learn the fastest, easiest way to improve core strength, attain a safer running alignment and bring your performance to a higher level, check out my book, Pilates 4 Runners. In it you’ll find a unique training program utilizing easy-to-follow Pilates strengthening techniques. They are designed to provide you with the stability and power you need to run faster and totally pain-free, without setting foot in a gym or buying expensive equipment you’ll never use.

It’s your muscle imbalances that are causing your IT band syndrome. Regaining those balances will help you cure it - no myths about it.

To learn more about establishing a baseline of strength to cure and prevent injuries and start running even faster, check out my book, Pilates 4 Runners. The first part will provide you with specific tests you can do to identify your weaknesses and secret, proven strengthening techniques to run faster (and pain-free!).

A Beginners Guide To Yoga - A Beginner's Guide To Yoga

2013-05-05T09:07:00.001-05:00

A Beginners Guide To Yoga - A Beginner's Guide To Yoga
This Yoga guide will help you not only get MORE fit, but make you feel more energized after each workout!

Run Faster Without Pain

2013-05-04T08:14:00.001-05:00

Weird Ways to Run Faster Without Pain

(Hint: it doesn't involve running more- just the opposite)

By Heather Ebright - Certified Pilates Instructor and Avid Runner

Developing an adequate strength base is essential to meeting the demands of any sport, especially running.

Some runners are hesitant to strength train, believing --incorrectly-- that strength training will harm their running performance. On the contrary, proper strength training has been scientifically proven to improve performance in runners and any athlete who repeatedly engages in knee bending.

Researchers discovered that runners who will suffer injury move differently than those who don’t become injured, and that most injuries are related to poor running mechanics. Recent studies show that injured runners have poor alignment of the foot, knee and hip, as opposed to healthy runners, who are able to keep their joints in a neutral position.

While you may think your leg muscles are to blame for altered mechanics and poor running performance, it’s really the core muscle groups that are responsible for proper joint alignment. Unfortunately, although they are essential to healthy running, core muscles don’t get trained when you run. In fact, it’s just the opposite: the limited range of motion involved in running tends to weaken all the core muscles surrounding your legs and hips. Running just involves back-and-forth motion in one dimension, not really any lateral side-to-side movement, so the core muscles that work to stabilize your trunk get weaker literally with each mile...

If you look at other competitive sports such as basketball, football, baseball, soccer, and pretty much any other sport you can think of, you see that athletes perform sport specific exercises in the off season to get stronger, increase their power, improve core strength, and cure common sports injuries. Strength training allows athletes to perform at a higher level.

So, let’s repeat so we can really drill this in: core muscles don’t get trained when you run, but they are essential to healthy running.

The healthy and successful runner needs to understand that pain-free, fast running is as much about the strength of your core as it is about your legs.

What I’ve seen over and over again is runners who like to just run. Strengthening is seen to be a distraction or annoyance and not an essential part of running. This is especially the case for recreational runners who often are trying to ‘squeeze in’ a run before or after work. Or, many runners are motivated to run to keep weight under control and think that strengthening leads to bulking up.

What you must realize is that strengthening your core muscles does not translate into getting ‘bigger’ or regaining weight. Simply, it’s a critical part of running that is about upgrading the muscles among runners that inevitably get long and weak -- the muscles you rarely use in running -- into strong muscles that can stabilize your pelvis and allow explosive power from your limbs.

In short, a strong core is as important as getting comfortable sneakers -- it is a TOOL of healthy, pain-free running. You have to think of strengthening as an integral prerequisite of running, not as something that’s tangential or as a bonus when you have extra time. In fact, your schedule needs to allocate specific times during the week for a set number of must-do strengthening exercises. If not, you’re inevitably going to get injured (almost all runners do) and lose even more time by having to completely stop running.

Runners often think that running more is the only way to increase their performance. It turns out the best way for runners to improve performance and prevent injury is to increase strength and the stabilization that results from a strong core.

Train Like an Olympic Mogul Skier (Short Video)

2013-05-03T07:56:00.001-05:00

Skiing Workout Program

Why just running is the WORST training mistake you can make

2013-05-02T09:06:00.001-05:00

What Running Fundamentally Is and Why Almost All of Us Get Injured

If you love running, you know the last thing you want is an injury to sideline you. Every day you're injured is a day you can't experience the joy of running. Maybe running's your "escape" or outlet from the stress and demands of each day. (I know it is for me.) Or maybe running's your favorite way to exercise to stay healthy. Possibly you like running to help keep your weight under control. Or your daily run is your "alone time." Whatever it is, running has a special place in your life.

Yet, over and over again, even the best runners among us get injured despite training by ramping up miles responsibly and in line with a training schedule. It's been widely documented that 1 running injury occurs for every 100 hours of running. In addition, runners on average miss about 5-10% of their workouts due to injury. Injuries plague new runners and experienced runners alike. The most common injuries are things like Runners Knee, IT Band syndrome, and patellar tendonitis.

Yet a solution to running injuries remain confusing and conflicting! There's talk of resting and icing (RICE), of massage therapy, of running barefoot, of not over-running...

But the REAL solution to your running pain has to be drive by the REAL reason why runners get repeatedly injured in the first place.

Your injuries are driven by the fundamental basics of what running actually is. Consider this: during an average one-mile run, your foot strikes the ground 1,000 times. And the force of impact on the foot is 3 to 4 times your weight!

The surprising clincher is that running injury prevention is not about leg muscle strength at all. Sure, strong legs matter - but the truth is, your set traditional training more than adequately covers that. In fact, it's just the opposite: the real strengthening needs to target all the muscles you're most likely ignoring while overly repeating the front-and-back motion of running. In short, your surrounding muscles which laterally stabilize -- and are SO important to safely landing each step -- just continue to atrophy. This pattern is no surprise because by definition, running is a forward-and-back motion. That's why the injuries that plague runners are common and predictable.

Running may be great exercise, but its limited range of movement will create muscle imbalance. Without opposing movements, the body will compensate to avoid injury by working around the instability. Compensation puts stress on muscles, joints and the entire skeletal system. If your body isn’t balanced, every step you take forces the muscles to work harder in compensation. Tight muscles get tighter and weak muscles get weaker.

Get the root cause solution to rid yourself of running pain for life at...

http://scrnch.me/s2rmi

Here's to strong running!

Heather Ebright
Certified Pilates Instructor & Avid Runner
Author - Pilates 4 Runners

Improve Your Workouts And Achieve Your Goals!

2013-05-01T12:01:00.000-05:00

People tell me all the time that they want to get in better shape, lose fat, and build muscle...

The problem is that very few people act on their goals. In fact according to Forbes magazine only 8% of people actually achieve their goals!

That means that 92% of the people reading this email will FAIL and will not achieve their fitness goals!

Obviously I don't this to be you!

So what can you do to fix it and keep moving forward towards improving your body?

Simple... ACT NOW!!

We all have days where we don't want to workout, days where lying on the couch after a hard workday looks much more appealing then hitting the gym.

A non action taker will succumb to these days and choose the easy path. They will go home, pop the TV dinner into the microwave and plop down on the couch, wasting their time and NOT achieving their goals!!

An action taker however get's home from a hard days work, put's on their gym clothes (even though the voice in ad is tempting them not to) and convinces themselves to just do one thing.

The simple act of just doing one thing leads to another and before you know it the action taker completed a full workout and feels great because of it.

But the benefits don't stop there...

The action taker is now significantly more likely to make good food choices and to avoid foods that will deter them from reaching their goals!

The bottom line is, action takers rule the world!!!

Are You An Action Taker? Or Do You Fall Into The 92% Of LAZY People That Never Achieve Their Goals? The Choice Is Yours!! Choose Wisely!!!

Arthur M.

P.S. If you want to check out a NEW WAY TO TRAIN... Take action now and check this out...

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