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!|title=shape21webbookcover|height=320|alt=|width=286|class=size-medium wp-image-182 alignright|src=!<br/><br/>The following is a special message from Ben Greenfield:<br/><br/>Dear Perplexed,<br/><br/>It's the sad truth, and I can understand your confusion and frustration. Too many fat burning or muscle toning programs are incredibly complicated, require expensive gym memberships, demand hours spent preparing meals in the kitchen, and result in burn-out, mental fatigue, and boredom!<br/><br/>It just shouldn't have to be that way.<br/><br/>Not only should exercise and nutrition be understandable, achievable, and straight-forward, but it should get results that you can see.<br/><br/>Frankly, if you're not noticing any changes within 3 weeks, then something might just be wrong.<br/><br/>So is there a solution to your problem? Does a program exist that involves A) no guesswork and *B) *won't make smoke come out your ears as you try to interpret the complexity?<br/><br/>Yes! After working for over 9 years as a Spokane personal trainer, helping thousands of people melt away literally tons of fat, and discovering how to transform the body into a lean and athletic fat-burning machine, I've collected all the secrets that I've learned over the years and packaged them into one complete manual - a book that will change the way you view nutrition and exercise forever. I call it....

Shape21: The Complete 21 Day Lean Body Manual</p><br/><br/>This guide offers a revolutionary new approach, and here's why: rather than separate nutrition and exercise into two different programs, I've combined a workout plan, grocery shopping list, exercise instruction manual and meal menu that shows you exactly how to exercise and what to eat every single day...<br/><br/><!more>

That means there is zero guesswork - it's all there, in one complete, easy-to-read package that you can keep in your car, gym locker, kitchen table, or grocery store shopping cart!

Best of all, I've designed Shape21 to be applicable for all levels. So each manual includes options for beginner, intermediate, or advanced individuals.

That means that if you have never worked out before, but want to take charge of your life and begin a new exercise and nutrition routine, you'll start with the beginner level...<br/><br/>But if you're in decent shape, but need to lose a few percentage points of body fat, or need to find a diet that caters to your busy lifestyle, you'll begin Shape21 at the intermediate level...<br/><br/>Finally, for athletes who want to see unparalleled increases in speed and power, while retaining a lean sprinter's body and consuming the best possible fuel, the advanced level exercise program in Shape21 will instantly give you a huge performance boost!<br/><br/>This is the fitness world's most comprehensive yet simplistic exercise manual ever written!<br/><br/>Based on what I learned from personal interactions with individuals at health clubs and virtual interactions with the online clients that I personally train at I discovered that people need a routine that is easy-to-follow, and involves no guesswork...they want exercise and nutrition that is:* <br/><br/>Quick, practical and easy to understand!<br/><br/>Step-by-step exercise and eating instructions are a must, and photos are very helpful. So I designed Shape21 to be exactly this type of fitness and diet's how it works:<br/><br/>The first few pages quickly provide you with a simple introduction of what to expect and exactly how to use the manual, including a walk-through of how to use the meal plan, workout plan...<br/><br/>...then you find out exactly what you need from the grocery shopping list to follow the meal plan for every single week...and trust me<strong>'ll find everything at your local grocery store...just check-off the foods as you put them in your cart...</strong><br/><br/>...once you turn to Day 1, you will have access to a comprehensive menu for every single meal of the day, including exact quantities, easy cooking instructions, when to eat and dozens of other practical nutrition tips and tricks for a delicious, healthy and lean-body diet. And since I work with people who have super busy lifestyles - just like you - I've made sure that the menu takes almost no time and effort to prepare...<br/><br/>...also on Day 1, you'll find your complete exercise plan for the day. You'll be provided with a picture of every exercise, exact specifications for the cardiovascular training, instructions for the best time of day to complete the workouts, and how to match up your meal times to your exercise times for the best boost to your metabolism - all closely guarded personal training secrets that have never before been offered in such a comprehensive package...<br/><br/>...every single day is just as simple! Your meals and your exercises change in new and exciting ways for all 21 days, and each day is laid out in a clear and easy-to-follow format. You'll never get bored, you'll never have to wonder if you're "doing it right", and you'll be able to literally watch the fat melt away while discovering new strength, speed, and power you never thought possible...<br/><br/> help you understand why it works so well, at the end of the manual I've included an FAQ's section that provides you with the science behind the nutrition and the workouts, as well as an exercise index that allows you to quickly and easily look up the page number for any of the 101 exercises included in Shape21...<br/><br/>...and finally, since no single body is alike, every day offers calorie consumption ranges and alternate meals based on body size, as well as your choice of beginner, intermediate, and advanced workout plans, each with varying difficulties of exercise and recommendations for altering exercises in the case of previously injured joints or different levels of strength...<br/><br/>No expensive gym membership, awkward exercise equipment, or special dietary supplements required!
That's right. You can literally take Shape21 workouts with you to the park, family room, basement, or outdoors backyard and complete every single exercise with your body weight only plus one set of weights, whether they be weight plates, dumbbells, or a even a couple of heavy rocks!

In the manual, I provide recommendations on exactly how much resistance you should be using, as well as instructions on how you can substitute one exercise for another, alter exercises if you have injured joints, and change movement patterns to affect the intensity.

People will wonder how you got so lean and muscular when you don't even use any of the fancy bells and whistles at the health club! Shape21 teaches you how to utilize your gym workouts in a quick and efficient way, without relying on long exercise machine routines or wasting time with ineffective exercises, but instead performing energizing, functional, and metabolism-boosting workouts that provide instant results!<br/><br/>In the same way that you don't need special gym equipment for the exercises, the same goes for the nutrition - you don't need access to a health foods outlet or expensive dietary supplement manufacturer to follow the Shape21 manual. While these type of natural, organic, or nutrient-added foods may sometimes be "healthier" than what appears at a regular grocery store, they can also be alot tougher, less convenient, or more expensive to get your hands on.<br/><br/>Remember - Shape21 enables and empowers you achieve a lean body without having to drastically alter your lifestyle - so all you need is your local grocery store!<br/><br/>This manual is your answer to finally getting the results you want. Just think about it...21 days from now, you will be a fitter, and healthier person, fully empowered with the exercise and nutrition knowledge that you need to maintain astounding results for the rest of your life.<br/><br/>Are you ready to get results for fat loss or lean muscle gain without being puzzled about how to "put it all together"? Then here's your chance to take that first step towards your new body, and eliminate all the guess-work from your fitness plan.<br/><br/>Learn dozens of closely guarded personal training secrets and change the way you view exercise and diet forever - click here to order Shape21 for just $19.95.

!|title=shape21webbookcover|height=217|alt=|width=194|class=size-medium wp-image-182 alignleft|src=!<br/>Remember, the definition of insanity is doing the same thing over and over again, yet expecting new results every time. Step out of the insanity! Once you've downloaded this book to your computer by clicking here, you can simply start at Day 1, completely fresh, and progress through 21 days, as if you have a personal trainer and nutritionist standing right there at your side!<br/><br/>Do you have questions? Just *e-mail me. *Otherwise, enjoy your new book, and feel free to send your testimonials, pictures, and results after you make your 3 week journey towards melting away fat, toning lean muscle, and developing your new lean body!


475 Views 1 Comments 0 References Permalink Tags: featured-products, diet-exercise-program, spokane-personal-trainer, outdoors-exercises, sports-performance-program, muscle-gain-nutrition-plan, lose-weight-quickly, meal-plan-with-workouts, athlete-exercise-plan, body-weight-exercises, workout-nutrition-plan, lose-fat-tone-muscle, gain-lean-muscle, fat-loss-program, weight-loss-nutrition-book

*Need a quick workout to do on your office break? *In this *4 minute video , *Ben Greenfield demonstrates how to use an elastic band resistance training tool like The Gymstick  for a short and effective workout that boosts the metabolism with no sweat. Simply perform the exercises in the video with minimal rest, and repeat 1-2x if time permits.<br/><br/>httpv://<br/><br/>Recommend exercises/reps are as follows:<br/><br/>Front Squat to Press - 10-15 reps<br/><br/>Standing Body Rotation - 10-15 reps/side<br/><br/>Triceps Press - 10-15 reps<br/><br/>Rows - 15-20 reps<br/><br/>Sideways Leg Kicks - 10-15 reps/side<br/><br/>Upright Row - 10-15 reps<br/><br/>Good Morning "Bows" - 15-20 reps<br/><br/>Bicep Curl - 10-15 reps


1,043 Views 0 Comments 0 References Permalink Tags: videos, featured-products, elastic-band-workouts, travel-exercise, office-workout, gymstick-workouts, short-workouts, body-weight-workout, quick-fitness-routines, exercise-for-office, travel-workout-routine

!|title=carryonbag|style=margin: 3px; float: left;|alt=|class=alignleft alignnone size-medium wp-image-87|src=!Summer air travel can be the bane of your healthy living quest. While at home, the consistency  of your exercise and nutrition habits offers a reliable means of maintaining wellness. But once you hit the runway, everything changes. For  a better idea of what I mean, perhaps you should read an article from the Pacific Elite Fitness archives, titled "How To Get Fat When You Fly ".<br/><br/>The purpose of the next few blog posts (appropriately named in a series called "The Healthy Traveler"), is to allow you to follow me, Ben Greenfield, on a six day excursion to and through Poland, where I will be attending my brother's wedding.<br/><br/>In this first post, we'll inspect 8 Essential Items in the carry-on bag of The Healthy Traveller. The following items are not necessarily the most ideal, the most useful, or the most practical but they are exactly what lies in the carry-on bag beneath my feet as I write this article...<br/><br/>1) Two yams. Quick! You're rushing out the door and realize you have no food plans for the flight. While microwaving may not be the healthiest option for cooking food, a fast nuke can make for a healthy meal later in the day. 2008 Olympic 100 and 200 meter gold medalist Usain Bolt swears by yams, and I happen to always have a couple around. If I don't have the chance to bake at 400 for an hour, I microwave for 12-15 minutes and throw into a ziplock bag. For sweet (breakfast), you can down these with a pack of honey and a sprinkle of cinnamon from the airport Starbucks. For savory (lunch or dinner), lightly sprinkle with salt, and a small amount of ketchup. A great meal for the airport, packed with dense vitamins, minerals, and nutrients.<br/><br/>2) Four Bumblebars . High in good fats from their generous nut and seed content, Bumblebars are my healthy bar of choice, and the Chocolate flavor pairs fantastically with a cup of black coffee.  Other good brands include Larabar, Hammerbar and Biobar. When choosing energy bars, look for:<br/><br/>-Primary carb source (at least 3g of fiber or more) from whole grains like brown rice, oats, bran, barley, rye, buckwheat or whole wheat flour.<br/><br/>-Primarily sweetened by natural sugars (preferably 15g or less): dried or fresh fruit, fruit juice, purees (fructose), milk (lactose) or honey.<br/><br/>-Contains lean protein sources such as whey, soy, casein or eggs.<br/><br/>-Monounsaturated fat sources like nuts and seeds, nut butters or flaxseed.<br/><br/>-Limited in ingredients like wheat flakes, rice, white flour, high fructose corn syrup, sugar, dextrose, malitol, malt syrup, artificial sweeteners, preservatives and colors, saturated/trans fats, palm kernel oil, hydrogenated vegetable oil or extra calories from chocolate, caramel, frosting, or icing.<br/><br/>3) An orange. Fruits will give you fiber, more vitamins, and immune-boosting Vitamin C (important in that passenger-crammed airplane space). Try to travel with "peel-fruits" like oranges or grapefruits. Bananas tend to get a bit mushy when thrown around in your luggage.<br/><br/>4) Ziplock bag of Brazil nuts and almonds. Nuts are a good source of both healthy fats, as well as low-glycemic index carbohydrates, offering blood sugar stabilization during that long flight. I'm a very big fan of Brazil nuts, which are high in selenium, a potent anti-oxidant that fights many of the free radicals generated during physical activity and daily metabolism. However, they are expensive, so I mix with almonds, another healthy nut. Avoid peanuts, which are higher in toxins and pesticides.<br/><br/>5) Elastic band . Elastic bands are highly portable, very light, and give you access to a variety of exercises that simulate a typical gym workout. In Chicago O' Hare, I performed this 20 minute circuit three times through, under the stairwell in the B concourse: 20 Push-ups, 20 Reverse Pull-Ups, 20 Elastic Band Overhead Presses, 20 Walking Lunges, 20 Elastic Band Torso Twists, 20 Elastic Band Rows.<br/><br/>6) Actionwipes. I've blogged about 'em before. After I finished my elastic band workout, I had 5 minutes to catch the flight to Dusseldorf, Germany. I had both the Actionwipe spray and the Actionwipe wipes in my carry-on. I made a quick trip to the bathroom on my way to the gate and wiped myself down with the clean, fresh scent of Eucalyptus and Tea Tree oil, natural anti-fungals and anti-septics. Use discount code BGF for a 10% discount.<br/><br/>7) Tube of* UHydration .* This a new product that is a blend of electrolytes and vitamins. You add it to water, and get the equivalent of something like Vitamin water, except without the nasty chemically artificial sweetener taste and no calories. This stuff is sweetened with Stevia Leaf Extract, and contains Vitamin A, C, B-6, B-12, Thiamine, Riboflavin, Niacin, Folate, Pantothenic Acid, Magnesium, Zinc, Sodium, Potassium, and Choline. Tangerine-Ginger is my flavor of choice today.<br/><br/>8) Wax Ear-Plugs and EyeMask. Deep, rapid-eye-movement sleep is essential to immune-system health and muscle repair and recovery.  Inadequate sleep affects insulin sensitivity, appetite control hormones (increased leptin, decreased ghrelin), weight loss hormones (decreased testosterone, increased cortisol) and appetite neurotransmitters (decreased GABA, serotonin, dopamine). Since noise and light are major disruptions to deep REM sleep, you'll be healthier if you can block these out.<br/><br/>That's it! Remember, being healthy is about making those tiny extra efforts that ultimately leave you with soaring energy levels and mental clarity, low annual health care costs and peak physical performance.<br/><br/>I'll teach you more with each post from The Healthy Traveller during this week's adventures in Poland...


367 Views 0 Comments 0 References Permalink Tags: news, nutrition, featured-products, airplane-nutrition, healthy-airplane-meals, nutrition-airplane, travel-healthy, carry-on-baggage, elastic-band-workouts, deep-sleep, travel-workouts

httpv://<br/><br/>In the recent podcast episode #9, I interviewed US National Swim Coach Jerry White, who spoke about the use of magnets during exercise. He introduced the theory that exposing the body to magnetic fields during exercise can enhance flexibility, improve muscular stability and enhance lactic acid clearance.<br/><br/>It turns out that 41 year old Olympic swim phenom Dara Torres actually utilizes magnets for sports performance! Check out the picture below, where she is wearing a magnetic bracelet. In the youtube video above, you can also see her working out with a magnetic bracelet.<br/><br/>!|title=danatorres|style=border: 0pt none; margin: 0px;|alt=|class=size-medium wp-image-79|src=!<br/><br/>I've actually found a source for the bracelets. Click here  to check it out.<br/><br/>Also, there is an actual series of wraps that you can wear on your body after exercising, which I've started to utilize for recovery.* Click here * to check them out.


325 Views 0 Comments 0 References Permalink Tags: news, featured-products

Twitter and a Free Book

Posted by pacificfit Aug 10, 2008

!|title=shape21webbookcover|height=413|style=float: left;|alt=|width=370|class=alignleft alignnone size-medium wp-image-76|src=!*Want to win a free book? <br/><br/>You're in luck! In exactly 2 weeks, on August 24, at noon, Ben Greenfield will be selecting the top 3 blog comments of the entire 2 weeks and sending the authors a copy of Shape21: The Complete 21 Day Lean Body Manual. Your comments can be questions for Ben, analysis of recipes or articles, or even how you felt after performing the workouts in the Video section on BenGreenfieldFitness.<br/><br/>So what is Shape21? *This book includes exact day-by-day instructions with meal plans, recipes, grocery shopping lists, cardio routines, resistance training workouts, and exercise photos. Each day for 3 weeks, you find out how to shed maximum fat and achieve ideal muscular tone. No guesswork involved. Click here for more info on the Shape21 program by Ben Greenfield.<br/><br/>*And remember to post a comment on the blog. *It's the only way to win a free copy!<br/><br/>P.S. Ben Greenfield is now posting mini-tips on nutrition and fitness at . Don't know much about Twitter? That's OK. Just go to the page to learn more. It's the easiest way for you to follow expert advice for free!


316 Views 0 Comments 0 References Permalink Tags: news, nutrition, featured-products

Attention triathletes!<br/><br/>I've published the race day nutrition clinic to the web, and visitors to receive a special 10% discount code on this 1 hour video and accompanying powerpoint (normally $9.99).<br/><br/>Just visit and use the following code:




270 Views 1 Comments 0 References Permalink Tags: news, featured-products

!|title=4tracblue|height=55|alt=|width=336|class=alignnone size-medium wp-image-57|src=!<br/><br/>If you read the latest race report at**, I mention a device called the Muscletrac , which I've been successfully using on the multiple knots and adhesions I develop while swimming, cycling and running.<br/><br/>This is basically a self-massage device with special wheels attached. When rolled across the muscle tissue, the individual articulating wheels allow for targeted penetration and stretching of the muscle tissue and overlying fascia. It has quite a different feel from the similar tool that is more commonly seen - The Stick.<br/><br/>So how does this actually help performance and recovery?<br/><br/>Restrictions such as muscle tightness, knots, trigger points and adhesions can cause pain, decrease range of motion and ultimately lead to injury. By applying pressure and releasing these tight areas, performance and mobility can be improved! I'm a big fan of the Muscletrac , especially since it's smaller and more portable, for those times when you can't throw a personal massage therapist in your suitcase. This is useful for not only athletes, but also sedentary individuals who need to enhance blood flow and flexibility.<br/><br/>Prior to my recent triathlon, I knew I wouldn't have a chance to warm-up or stretch prior to the race. So during the drive to the race, I used the *Muscletrac on my legs, shoulders and back to improve range of motion. It worked perfectly. After the race, I used the same strategy to work the inflammation out of the tissue, vastly reducing post-race soreness and enhancing recovery.<br/><br/>Click here to check out the Muscletrac website, * which gives detailed instructions for implementing on a wide variety of muscles.


628 Views 0 Comments 0 References Permalink Tags: triathlon, injury, muscle, performance, pain, rehabilitation, recovery, stick, point, roll, massage, featured-products, myofascial, trigger, knot

Fat Burning Creams & Lotions

Posted by pacificfit Jul 19, 2008

If you listen to the recent podcast that discusses some amazing facts about the link between exercise, fat!|title=abplus1|style=margin: 5px; float: right;|alt=|class=alignright alignnone size-medium wp-image-56|src=! loss and supplements, I mention two recent studies that identified scientifically proven ingredients in topical creams/lotions that can significantly increase the loss of adipose tissue. In the studies, subjects achieved significant fat loss (1-2mm loss of subcutaneous fat) using the product for a period of 4-12 weeks.<br/><br/>The first ingredient is called "glycyrrhetinic acid". After a comprehensive search, I could only locate one cream that actually contained this ingredient. It is called TargeX TDS. It can be found by *clicking here.*
<br/><br/>The second ingredient is called "aminophylline". It can be found in a product called Ab-Solution Plus, which you can find by clicking he<a href="" target="_blank">re</a> and performing a search for the product.<br/><br/>So how do these fat burning creams actually work?<br/><br/>The first method is via an increase in the release of norepinephrine. Unfortunately, when administered orally, norepinephrine can cause tachycardia (high heart rate), high blood pressure, and anxiety. Therefore, a transdermal application such as a skin lotion or cream, would have to be highly targeted to the adipose tissue underlying the area to which it was administered. When applied, the actual activity of the fat-burning enzymes (lipolytic enzymes) would be enhanced.<br/><br/>Another effect is vasodilation, or increased blood flow to a specific area. Enhancing blood flow to areas high in fat can increase the mobilization and disposal of free fatty acids that have been activated by "lipolysis", the body's breakdown of fat. Of course, the lipolytic enzymes that allow for lipolysis would need to have been activated for this to work, thus a skin-heating cream would not be effective by itself.<br/><br/>A comprehensive article on this topic can be found by clicking here. <br/><br/>Study 1: Diabetes Obesity Metabolism, July 2007, primary author: Caruso<br/><br/><br/>Study 2: Steroids, July 2005, primary author: Armanini


6,554 Views 5 Comments 0 References Permalink Tags: news, fat, burn, lotion, application, featured-products, tissue, adipose, topical, creme, lipolysis, subcutaneous

Heal Thyself, Hamstring

Posted by pacificfit Jul 16, 2008

!|title=kenkowave|style=float: left; margin-left: 5px; margin-right: 5px;|alt=|class=alignleft alignnone size-medium wp-image-46|src=!

So as I sit here working on my computer, I have an infrared unit applied to a slight hamstring strain on the back of my knee. While I chill with a Class II Medical Device on my leg, I figured I'd give you readers the breakdown of what infrared technology actually is.

Basically, all energy exists as pulses or waves. The wavelength longer than red light waves is called infrared, and it can't be seen by the naked eye, which I think is why they call it far infrared (because you can't see it if it's far away, right?). However, these infrared wavelengths contain energy that can painlessly penetrate beneath the skin surface. You just hold an infrared unit to the affected area, and leave it there for 5-15 minutes! Here are some interesting facts about infrared technology:

-Infrared energy can work at the cellular level to increase circulation, reduce<br/>inflammation and relieve pain.<br/><br/><br/>-Infrared waves are a natural form of energy that is present in all living things.<br/><br/>-An infrared treatment system is superior to heating pads or creams,<br/>because the energy is directed to the problem area underneath the surface.<br/><br/><br/>-Unlike heating pads or creams, infrared energy does not cause<br/>uncomfortable skin heat in normal use.<br/><br/><br/>-Infrared technology offers advantages over laser heat therapy, which<br/>can cause tissue damage.<br/><br/><br/>-Infrared technology also uses longer wavelengths of energy, which provides<br/>deep penetration.<br/><br/><br/>-An infrared unit uses very little electric power and is economical to operate.<br/><br/><br/>=LED (light-emitting diode) wave technology was originally developed for the<br/>NASA Space Shuttle to research plant growth in space.<br/><br/><br/>-Infrared technology is considered a Class II medical device by the United States Food<br/>and Drug Administration, and is available in the US without a prescription.<br/><br/>I'm implementing a unit that one of my friends gave me, and so far I've successfully utilized it on a rotator cuff strain, ankle tendonitis, and now the hamstring. It's called a "Kenkowave", and you can get it here or read about it here.


417 Views 0 Comments 0 References Permalink Tags: injury, hamstring, strain, healing, alternative, featured-products, circulation, infrared, kenkowave, inflammation

!|title=webrunwnopain|alt=|class=alignnone size-medium wp-image-34|src=!<br/><br/>I just put the finishing touches on a new manual. It's called "Run With No Pain" and offers a step-by-step workout routine for eliminating low back pain in endurance athletes. Primarily, this book is for individuals who have back pain related to a posterior hip rotation (a shortening of the lateral hip rotator muscles).<br/><br/>I uploaded each video for the book onto youtube so that you can check them out. Click here to visit the Run With No Pain channel on youtube. The routine that explains how to use the exercises can be found at the website .


661 Views 0 Comments 0 References Permalink Tags: news, training, triathlon, bike, injury, weightlifting, endurance, run, swim, strength, exercises, routines, resistance, triathletes, featured-products