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In this week's Podcast Episode #23 , I host a roundtable with personal trainers Mark Cavallaro and Jolene Wilkinson. During this episode, we talk about very practical and easy ways to maintain fat loss and fitness during the holidays and Thanksgiving. If you're trying to lose fat or get fitter during the holiday season, you won't want to miss this episode, which includes:<br/><br/>-The top five fattiest foods and perfect substitutions<br/><br/>-Smart strategies straight from top trainers at Pacific Elite Fitness <br/><br/><br/>-How to make food less likely to get stored as fat<br/><br/><br/>-Tricks for staying motivated to exercise<br/><br/><br/>-Ways to make "Holes in Your Calendar" for fitness<br/><br/>Also included in this podcast is an answer to the following listener question:<br/><br/>+I listened to podcast #21 where you gave your 1-2-3 secret to fast fat burning and basically, you advocated 20-30 min @ 60% MHR an on empty stomach.�� My question is that I work out 5x a week at an hour each morning - 2-3 times full body weight training and 2-3 times high intensity cardio at 85-95% HR or interval training. To increase my fat burning potential, how do I use this slower, steady cardio technique?�� Should I continue with my current workout program and then tack on an extra 30 min of steady cardio? <br/><br/>Thanks always,<br/>Tina+<br/><br/>!|title=cranberryhow-full|height=346|style=margin: 3px;|alt=|width=286|class=size-medium wp-image-146 alignleft|src=!<br/><br/>Here are the shownote links from topics mentioned in this podcast:<br/><br/>Order The Original Gymstick (use the 10% discount code at minute 10:58 of this week's podcast!) <br/><br/>Bodybuilding for Skinny Guys - Click Here To Go From Zero to Huge in 20 Weeks!<br/><br/>Triathlete Interview Form - Fill This Out to Find Out More About Multi-Sport Coaching<br/><br/>Fitness Interview Form - Fill This Out to Find Out More About Fat Loss & Fitness Training<br/><br/>And finally...<br/><br/>Jolene Wilkinson's Health(ier) Cranberry Chutney Recipe<br/>1 cup water<br/>1/2 cup stevia (sugar substitute)<br/>1 (12 ounce) package fresh cranberries<br/>1 cup apples - peeled, cored and diced<br/>1/2 cup cider vinegar<br/>1/2 cup raisins<br/>1/2 teaspoon ground cinnamon<br/>1/4 teaspoon ground ginger<br/>1/4 teaspoon ground allspice<br/>1/8 teaspoon ground cloves<br/><br/>In a medium saucepan combine the water and sugar substitute. Bring mixture to a boil over medium heat. Add the cranberries, apples, cider vinegar, raisins and spices. Bring to a boil, then simmer gently for 10 minutes stirring often.<br/>Pour mixture into a mixing bowl. Place plastic wrap directly on the surface of the sauce. Cool to room temperature and serve or cover and refrigerate. Bring chutney to room temperature before serving.<br/><br/>Yield: 20 serving


657 Views 2 Comments 0 References Permalink Tags: news, nutrition, podcast, travel-exercise, online-personal-training, calories-mashed-potatoes, healthy-holiday-eating, fat-loss-techniques, calories-pecan-pie, thanksgiving-fat-foods, eating-healthy-thanksgiving, making-time-to-exercise, online-triathlon-coaching, calories-cheesecake, fattiest-pie-thanksgiving, calories-turkey

In this video, Ben Greenfield gives you two highly effective recommendations for learning the squat exercise. The squat is a perfect way to effectively tone your thighs, butt and quads, burn a high number of calories in a short period of time, and boost leg strength for sport performance.<br/><br/>httpv://


731 Views 2 Comments 0 References Permalink Tags: exercise, videos, ben-greenfield, tone-thighs, stability-ball-squat, squat, knee-pain-squat, tone-calves, spokane-personal-trainer, instructions-exercise-squat-form, leg-workout, swiss-ball-squat, feet-width-squat, squat-instruction-video, tone-butt


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In this <b>[November 18th podcast episode |]</b>, Ben Greenfield talks all about low thyroid, low metabolic rate and natural methods for improvement. Included in this podcast:

-The most accurate home test to determine if you have a low metabolism.

-Will too much exercise damage the metabolism?

-Which thyroid medication might be your best bet.

-The one oil that you should be consuming (at least 2-3 tablespoons daily).

-A shiny, blue-black, solid mineral that is crucial to thyroid activity and metabolism.

-Two compounds that must appear on the nutrition label of your multi-vitamin.

-A home recipe for thyroid maximizing juice.

-Eight foods you must completely avoid if you have a low metabolism.


During this audio episode, Ben Greenfield also unveils how anyone who lives in Spokane, Washington can easily win a FREE 

[Gymstick |],

the hot new European muscle-toning exercise tool that is just now hitting the States! Also featured in this podcast:


Click here for a link to the Delta-E and Enerprime supplements that Ben mentions.

-What is the relationship like when you have an online personal trainer or online nutrition consultant?

-An introduction to

Mark Cavallaro <a href="" mce_href="" target="_blank"> (click here for more)</a>, the new personal trainer and triathlon coach at Pacific Elite Fitness.

-How +to rank the Ben Greenfield Fitness podcast in iTunes - click here, then click "Write a Review".+


1,284 Views 0 Comments 0 References Permalink Tags: podcast, metabolic-testing, online-diet, online-personal-training, exercise-low-metabolism, nutrition-low-metabolism, low-thyroid-metabolism, thyroid-test, herbs-metabolism-boosting, low-temperature-hypothyroidism, food-for-boosting-metabolism, hypothyroidism, test-for-low-metabolic-rate, online-nutrition-planning, thryoid-medication, thyroid-recipes

!|title=acupuncture|height=237|style=border: 3px solid black; margin: 3px; float: left;|alt=|width=316|class=alignleft size-medium wp-image-137|src=!This is a jam-packed, must-listen audio episode! Here's 5 important peak previews of this week's podcast: <br/><br/><br/>1. Ben Greenfield reveals a 1-2-3-Step Proprietary Fat Loss Technique to help you lose 5 pounds in 2-4 weeks!<br/><br/>2. John Gilbert and Ben Greenfield have a disagreement about whether+ "Fat Can Make You Fat"+, and John talks about *this week's newsletter article *on "9 Nutritional Myths".<br/><br/>3. An interview with *Dr. Pamela Langederfer about how Chinese medicine and acupuncture can be used for wellness management, sports performance and smart exercise recovery. *Click here to listen to the podcast*and learn exactly why this may be the key to healing your injuries, boosting your immune system and enhancing your energy.<br/><br/>4. More coupon codes for metabolism boosting supplements (definitely listen to minute 46:35 on the podcast!)<br/><br/>5. Shownote links from this podcast include:<br/><p style="text-align: center;">- Brand new Spokane personal training, metabolic testing and nutrition management program -redesigned for group affordability!</p><br/><p style="text-align: center;">- A 15 Week Triathlon Off-Season Strength Training Plan *endorsed by Ben Greenfield

- Dr. Langederfer's recommended link on Acupuncture for Sports [

- Introduction to the *New Online Triathlon Coaches and Personal Trainers *at Pacific Elite Fitness

+You won't want to miss this episode! Listen in today, and contact Ben Greenfield at with any questions, comments, or feedback. +

P.S. Check out Ben Greenfield's new recommendations on the right sidebar of this website!


605 Views 1 Comments 0 References Permalink Tags: podcast, sports-performance, chinese-medicine, metabolism-weight-loss, metabolic-testing, spokane-personal-training, recovery-methods, acupuncture

!|title=pinch|height=127|style=margin: 3px; float: left;|alt=|width=191|class=alignleft size-medium wp-image-132|src=!**Imagine if you showed up to a personal trainer, but instead of just a simple and basic exercise or diet routine, you had access to:

-Exercise metabolic testing to determine your exact caloric needs, fat burning and maximum fitness response heart rates, and unique biochemical and nutrient utilization profile.

-Body composition, dynamic range-of-motion and fitness testing to identify structural imbalances, assess your personal fitness levels, and customize a program to your body.

-Detailed workout calendar and nutritional plans, with daily instructions for every aspect of your program - fitness, diet and lifestyle!

-*Unlimited phone and e-mail access *to a physiologist, nutritionist and metabolic expert.

-Full access to any necessary medical testing procedures, including comprehensive blood metabolic profiles, thyroid screening, hormone analysis, and biomechanical evaluation.

-Ability to split the entire cost of the program among a group of friends, or among a group that we find for you to join! This is a new feature that allows for a very high degree of affordability.

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+Don't pinch yourself. +It's all available right here in Spokane, Washington, in a program directed by Ben Greenfield and overseen at *Champions Sports Medicine** in the beautiful Gonzaga district of Spokane, Washington.* Click here for more information about Ben Greenfield, MS, CSCS, CPT, C-ISSN.<br/>

Are you ready to begin? It's time to re-invent your body and turn your life around, with zero guesswork. We have access to every necessary test to discover exactly what is going on in your body, including food allergies, hormone issues, metabolic syndromes, or nutritional needs. Simply complete the information below, and we'll contact you immediately.

"My name is

and I'm interested in finding out more about how I can receive a comprehensive package that includes* medical and metabolic testing, nutritional consulting and exercise planning and unlimited access to a personal trainer*. I understand that if I desire, I can divide the cost of this program by any number of friends that I want to participate with me, or I can even join a pre-existing group for the same cost-savings! My e-mail is</em><br/><br/><input name="mailfrom" type="text" /> and my phone is

. Please have Ben Greenfield personally contact me within 48 hours."



497 Views 0 Comments 0 References Permalink Tags: news, nutrition, personal-trainer-coeur-d'-alene, personal-training-spokane, weight-loss-program-spokane, personal-training-liberty-lake, personal-training-coeur-d'-alene, personal-trainer-liberty-lake, sports-performance-program-spokane, metabolic-testing-spokane, personal-trainer-post-falls, nutritionist-spokane, personal-trainer-spokane, personal-training-post-falls

!|title=sugar_cube|alt=|class=alignright size-medium wp-image-129|src=!In this November 4, 2008 podcast , Ben Greenfield interviews registered dietitian and sugar expert *Stacey Trogdon . *You'll hear some fascinating and very practical advice on What You Don't Know About Sugar, including:<br/><br/>-the true link between sugar and fat<br/><br/>-the one hormone that could both make you gain weight and give you diabetes<br/><br/>-a scary syndrome that you might actually be developing<br/><br/>-the amazing link between sugar and inflammation<br/><br/>-the difficult sugar decisions that athletes must make<br/><br/>----

<br/><br/>Also in this podcast:<br/><br/>-Special Newsletter Series from human nutrition & metabolism expert John Gilbert - be sure to sign-up for the newsletter to access this fantastic series! This week's article features some very practical tips about How Not To Get Fat While You're Eating at Work.<br/><br/>-+"Quality Over Quantity" Ironman 6 Month Training Plan, brand new design from Ben Greenfield - *click here to learn more.*<br/><br/>-Podcast Discount on Fat Loss Capsule +- during the introduction to Podcast #20, there is a special discount code that automatically gives you a ten dollar discount on *ThermoFactor*! *Click here to order with your discount code.*


538 Views 0 Comments 0 References Permalink Tags: podcast, sugar-weight-loss, can-sugar-make-you-fat?, triathlon-training-plan, weight-loss-capsule, sugar-inflammation, metabolic-boosting-supplement, insulin-fat-link