Why not train online?

With our help now your online personal training is a new reality and quality. You rule, you make decisions, you choose to be the way you are. If you choose to be fit and healthy make sure to choose us.

You may ask WHY?

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother.

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You’ve heard this before, and it makes sense, right? So why haven’t you done it?

Your Lifestyle Obstacles

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it’s a futile struggle. Change always wins.

The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive. Online Personal Training program is the least scary way to try to make a change.

2. Lifestyle misconception. How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience – and that’s not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation. Did you know that our workout sessions are never longer than 20 minutes?

Making The Change

It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

1. What You Eat. Let’s face it – most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

• Choose salad over chips or fries
• Don’t add butter to your food
• Eat fresh produce with every meal
• Purchase fat free dairy products
• Limit desserts to one or two per week
• Cut out mindless snacking

• Log in every day for just 20 minutes to our online personal training website

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

2. What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout. I know you don’t have time or you are tired. I heard you thousand times. I know that driving to the gym another 20-30 minutes is the last thing on your mind.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my online training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer – just follow a lifestyle enhancing program via our website every day.

Here are simple ways to move more:

• Watch less TV
• Stretch stiff muscles every day
• Play at the park with the kids
• Go for a jog
• Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor – make a majority of your choices health conscious.

Switch from Facebook to Online Personal Training just for few minutes if you don’t have the whole 20. However, if you really want to see the change in your life start making some muscles not excuses. So the next time you’re in front of the mirror you won’t worry about your weight.

Online Personal Training quickly becomes a new craze in the world of fitness because of its convenience, availability and affordability.

In the era of increased environmental awareness online personal training is a sure winner.

Working with our fitness specialists not only helps you get real results in real time but also helps to protect our planet by decreasing your carbon footprint.

In the amount of time that takes on average to drive to the gym you could actually get your workout done.

Our mission is to spread the health and fitness lifestyle all over the world. We can do it now by using widely available media – the Internet.

The concept is fresh and unique but we are sure that more and more Internet users will be joining our website for their fitness needs.

Our programs are delivered daily via “members only” page.  Our “On-Demand” broadcasts are available 24/7.

Members can enjoy also webinars that educate them on various topics.

We provide full screen video, dvd quality audio and most importantly top notch world class trainer(s) to help you achieve slim, slander, lean, healthy, well defined, well functioning body.

Our trainer Greg Jasnikowski delivers over 15 years of experience and knowledge in the field backed by the best certifying bodies in the World. He holds degrees in physical educations and sport and fitness management.

With our trainer you are always in good hands. He is available for you via email or social sites like Facebook, twitter, or my space. You can also join our own social network here.

The real question is, was there ever a problem with butter in the first place? The answer just might surprise you.

There is actually a good amount of research, in several populations, that shows that full-fat dairy consumption is associated with lower BMI, lower waist circumference, and lower risk of cardiovascular disease (especially stroke).  Low-fat or fat-free dairy is actually often associated with increased BMI and waist circumference.

In fact, Dr. Ronald Krauss, one the world’s leading lipid researchers, directly showed that while saturated fat from dairy does raise LDL, it is an increase in large, fluffy, and benign LDL – not the small, dense, and atherogenic LDL. This actually decreases your risk of cardiovascular disease!

Now there is a clear difference between butter and dairy from grain and corn fed cows on Concentrated Animal Feeding Operations that are milked nearly year-round, given growth hormones and antiobiotics, and live in their own waste, compared to cows on small farms that eat grass, get exercise, fresh air and sunshine, and are only milked based on their seasonal reproductive cycle. The quality of life and, therefore, quality of milk and dairy products is vastly different.

Butter from grass-fed cows contains a boatload of powerful vitamins and healthful fatty acids.  These vitamins are fat-soluble and they are bonded to the fatty acids in the dairy, and are, therefore, nearly non-existent in fat-free dairy.  The fat is where vitamins A, D, E, and K2 are, as well as conjugated linoleic acid (CLA), butyric acid, omega-3 fatty acids, and medium chain triglycerides.

CLA is present in human body fat in proportion to dietary intake, and has been shown to be a powerful ally in the fight against cancer.  Meat and dairy from grass-fed animals provide the richest source of CLA on the planet, containing three to five times more CLA than feedlot-raised animals.  CLA has been found to greatly reduce tumor growth in animals, and possibly in humans as well.

In a Finnish study, women who had the highest levels of CLA in their diet had a 60% lower risk of breast cancer than those with the lowest levels.  Simply switching from conventionally-raised grain-fed meat and dairy to pasture-raised grass-fed versions, would have placed all the women in the lowest-risk category. A good grass-fed butter will contain about 110mg of CLA per tbsp.

Vitamin D is pretty much the best thing since sliced bread and any time you can get some from food is always a good thing.  Low blood levels of vitamin D are associated with lowered immunity, increased risk of 17 cancers and counting, increased risk of heart disease, psychological and neurological disorders including ADD and depression, diabetes, stroke, hypertension, bone loss, loss of muscle mass, and strength as we age and more.

Omega-3s are absolutely amazing, as they may improve nerve, brain, eye, heart, and cardiovascular function, as well as decreasing inflammation, joint pain, arthritis, psychological disorders, and risk of breast cancer and heart disease, all while improving mood and body composition!  Unfortunately grain-fed butter contains only about 40mg, but a good grass-fed butter will contain about 120mg per tbsp!

Medium chain triglycerides are unique fatty acids that are more readily utilized as fuel rather than stored as energy. Particular ones like lauric acid contain anti-viral and anti-microbial properties.  Vitamins A and E are powerful antioxidants.  Butyric acid may help with bodyweight regulation, and is a primary fuel source for our intestinal flora.

Notice that I didn’t mention vitamin K2 yet?  That is because I was saving what might be the best for last.  Several studies have found that a higher vitamin K2 (mostly from vitamin K2-MK4) intake is associated with a lower risk of heart attack, ischemic stroke, cancer incidence, cancer mortality and overall mortality.  Men with the highest vitamin K2 consumption had a 51% lower risk of heart attack mortality and a 26% lower risk of all cause mortality compared to men consuming the lowest amount!

One of the ways vitamin K2 improves cardiovascular health is its ability to decrease arterial calcification by 30-40%.  And, this only speaks to vitamin K2’s effects of cardiovascular health; it is also crucially important for proper fetal development and bone health, to name a few additional benefits.

Vitamin K2-MK4 is only found in animal products and the best known sources are grass-fed butter and foie gras (fatty goose liver).

Butter Might Prevent Diabetes?

Yes, it is true. Recently Dr. Dariush Mozaffarian and colleagues at Harvard found that blood content of trans-palmitoleate was associated with a smaller waist circumference, higher HDL cholesterol, lower serum triglycerides, lower C-reactive protein, lower fasting insulin, and lower calculated insulin resistance.

In fact, people with the highest trans-palmitoleate levels had one-third the risk of developing diabetes over the three years of the study!

Want to know what the dietary sources of trans-palmitoleate are? Dairy fat and red meat are virtually the only sources of this fatty acid. In this study, most of the trans-palmitoleate came specifically from dairy fat.

Conclusion

Well, it seems that consuming butter from grass-fed cows will make your LDL larger, fluffier, and less likely to cause heart disease. It will also provide you with cancer-fighting CLA, as well as artery-clearing vitamin K2-MK4. To top it all off, it might also decrease your risk of diabetes. Sounds like a pretty good food to me!

References
German JB, Gibson RA, Krauss RM, et al.  A reappraisal of the impact of dairy foods and milk fat on cardiovascular disease risk.  Eur J Nutr. 2009 Jun;48(4):191-203.
Bonthuis M, Hughes MCB, IbiebeleTI, Green AC, and van der Pols JC.  Dairy consumption and patterns of mortality of Australian adults.  Eur J Clin Nutr.  2010;64:569–577.
Elwood PC, Strain JJ, Robson PJ, et al.  Milk consumption, stroke, and heart attack risk: evidence from the Caerphilly cohort of older men.  J Epidemiol Community Health.  2005;59:502-505
Elwood PC, Pickering JE, Hughes J, Fehily AM, Ness AR.  Milk drinking, ischaemic heart disease and ischaemic stroke II. Evidence from cohort studies.  Eur J Clin Nutr. 2004 May;58(5):718-24.
Berkey CS, Rockett HR, Willett WC, Colditz GA.  Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents.  Arch Pediatr Adolesc Med. 2005 Jun;159(6):543-50.
Rosell M, Håkansson NN, Wolk A.  Association between dairy food consumption and weight change over 9 y in 19 352 perimenopausal women.  Am J Clin Nutr.  2006 Dec;84(6):1481-1488.
University of Gothenburg (2009, November 4). Children Who Often Drink Full-fat Milk Weigh Less, Swedish Research Finds. ScienceDaily.
Dhiman TR, Anand GR, et al.  Conjugated linoleic acid content of milk from cows fed different diets.  J Dairy Sci.  1999;82(10):2146-56.
Smit LA, Baylin A, Campos H.  Conjugated linoleic acid in adipose tissue and risk of myocardial infarction.  Am J Clin Nutr. 2010 Jul;92(1):34-40.
Geleijnse JM, Vermeer C, Grobbee DE, et al.  Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study.  J Nutr.  2004 Nov;134:3100-3105.
Gast GC, de Roos NM, Sluijs I, et al.  A high menaquinone intake reduces the incidence of coronary heart disease.  Nutr Metab Cardiovasc Dis.  2009 Sep;19(7):504-10.
Nimptsch K, Rohrmann S, Kaaks R, Linseisen J.  Dietary vitamin K intake in relation to cancer incidence and mortality: results from the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg).  Am J Clin Nutr. 2010 May;91(5):1348-58.
Spronk HM, Soute BA, Schurgers LJ, et al.  Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats.  J Vasc Res. 2003 Nov-Dec;40(6):531-7.
Mozaffarian et al. Trans-palmitoleic Acid, Metabolic Risk Factors, and New-Onset Diabetes in US Adults. Ann Internal Med. 2010

The humble gym towel can actually be an extremely effective training tool!
When you get done putting these quick and easy methods to the test,
you’ll never look at your towel the same way again.

The towel is your friend…

And to prove it to you, I’ve got 10 ways you can use your gym towel to get a great workout (not counting mopping up sweat, of course).

1. Towel Chin-Ups

Throw a towel over the chin-up bar and grip the ends. Now pull yourself up! Gripping and holding your entire bodyweight up on a loose towel is GREAT for the grip and will activate a lot of muscle fibers in your lats because of the instability.

2. Towel Calf Stretch

Lay on your back on the floor and loop your towel around the forefoot area of one of your shoes. Now pull HARD towards you, stretching the calf. This technique works extremely well because you can very easily adjust the tension of the stretch. Forget fancy stretch straps – just throw a towel over!

3. Abdominal Sit-Ups

This is a GREAT abdominal exercise…roll up a towel, lay down on the floor and slide it under your lower back. Now do a sit-up. The rolled-up towel braces your lower back so that instead of using hip flexors and putting stress on the lower back, all the tension of the exercise goes directly onto your ABS.

Be sure your not pulling on your head – you can also make it easier by holding your arms across your chest or at your sides.

4. Towel Bodyweight Tricep Extensions

Throw a towel over a railing or something else a few feet off the ground. Now hold onto the ends. Set your feet back a few feet. Now, keeping your body stiff, bend at the elbows ONLY then extend back up. The instability of the towel grip will set your triceps on fire!

These pics show the exercise done on a bar – just loop a towel over the bar and grip the ends. Move your feet closer to make the exercise easier.

5. Towel “Fat” Bar/Handles

Thick bar and thick handle training is GREAT for the forearms and grip strength. You can accomplish this cheaply by simply wrapping a gym around the bar or the dumbell handles and then gripping around THAT as well.

The padding and “squeezability” (I sound like a toilet paper commercial…cripes) of the towel around the bar activates a tremendous amount of muscle fibers in the forearms and hands.

6. Towel Pushdowns and/or Pulldowns

The easiest way to set this up is to attach a single handle to a high pulley then loop a towel through that. Grip on the ends of the towel and do a pushdown or pulldown (depending, of course, on what exercise you want to do)! It’s just like using a rope attachment but without the solidness of a rope (or the knots on the end to brace your hands).

7. Towel Pull-Up Rows

This exercise gives you some excellent options for training your back in pretty much any situation you find yourself in. As long as you can loop a towel around a solid object, you can grab the ends and perform a rowing movement…two hands on the ends or even one hand gripping both ends to do one arm at a time rows.

8. Towel Cable Face Pulls

This is a great rear-delt exercise. Attach the single handle to a high pulley and loop the towel through. Use a light weight to start with. Grip the ends of the towel then take a couple of steps back so your arms are directly forward, out in front of you.

Now, pull the cable towards your face, bringing your hands out to the sides of your head, trying to pull the towel ends out to the sides as you do so. This one is excellent for the Rotator Cuff.

9. Towel Cradle Sit-Ups

Lay on the floor with the towel end held in your hand and with the towel itself across your upper back (like you would hold it if you were drying off your back with it).

Now perform a sit-up…instead of trying to pull yourself up using your abs, though, pull yourself up using the TOWEL. Come up and to the right by forcefully pulling on the RIGHT end of the towel, while bracing with your left. You’ll be surprised at how strongly this hits the abs.

10. Neck Training

Using a towel is a great way to do isometric training for your neck. Basically, you just put the towel around your head (any direction – front, sides, back) and pull on the ends, resisting that pull with your neck muscles.

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And that’s just the beginning! Take these techniques and try and think of other ways you can take the common gym towel and come up with multiple uses for it.

I told you you’d never look at your gym towel the same way again!

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “Muscle Explosion,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (HERE). He can be contacted at betteru@fitstep.com.

You seriously do not have to have an expensive gym membership or super expensive “home fitness equipment” because if you are in over 96% of the society that doesn’t work out you are just fooling yourself and loosing hard earned money.

Honestly, how many people you know that own some sort of “home fitness gadget” and never use it?

Can you say 5 people? 10, 15?

I bet you know quite a few.

With Online Personal Training you don’t have to spend tons of money on your workouts. You don’t have to buy expensive machines and you don’t have to rely on your gym hours of operations.

You can workout whenever you want, wherever you want (with the laptop) and as often as you want.

The point is. You just must make a one minute decision to start. Enough said.

You and only you are in control of your life. 20 minutes a day could make a difference between healthy life and a misery of disease.

Jump IN

If you have a new years resolutions this time of the year, January first is the best day to start.

Don’t wait until you realize that it’s too late again to start working on improving your health and fitness.

Life is too short to be unhealthy, unfit, out of shape and unhappy. It only takes 1 second to make a decision but the rewards can last forever. Today is day 1 Let’s start.