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You shouldn't have to train 15-20 hours a week to be competitive at Ironman.<br/><br/>Ben Greenfield has designed a 6 month training plan designed for the busy, working Ironman triathlete. This plan can be implemented at any point during the training year, and brings the beginner, intermediate, or advanced individual to the Ironman finish line in 6 months! Click here for details. <br/><br/>Also, visit the *TrainingPeaks blog* for Ben's latest article on recovery...
SPECIAL MID-WEEK ANNOUNCEMENT #1: Click here for a complete list of Ben Greenfield's *Six Extreme Workout Challenges. *Video record yourself completing *any of these challenges in the allotted period of time, and receive a FREE copy of *Shape21: The Complete 21 Day Lean Body Manual.*<br/><p style="text-align: left;">SPECIAL MID-WEEK ANNOUNCEMENT #2: *Podcast Discount on Fat Loss Capsule - at the end of [Podcast #18 | http://www.bengreenfieldfitness.com/BenGreenfieldFitness18.m4a] is a special* discount code *that automatically gives you a *ten dollar *discount on ThermoFactor! Click here to order with your discount code. </p><br/>!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/10/thermo_factor.jpg|title=thermo_factor|style=border: 2px solid black; margin: 5px; float: left;|alt=|class=alignleft size-medium wp-image-123|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/10/thermo_factor.jpg!<br/><br/>*ThermoFactor is a synergistic formula that successfully addresses major issues associated with weight gain. The ingredients provide powerful thermogenic support and help control the appetite and blood sugar balance:+<br/><br/><em>Citrus aurantium Extract (Advantra Z)<br/></em>Advantra Z is extracted from the dried immature fruit of the bitter orange. More effective than ephedrine upon thermogenesis, it increases metabolic rate without the side effects. It helps suppress appetite and increase the release of fatty acids from storage. Athletes benefit from the ability to exercise longer without exhaustion or lean tissue loss.<br/><br/>Green Tea Extract (Camellia sinensis): Green tea works synergistically with Advantra Z to increase thermogenesis. It is recognized as an overall health tonic containing powerful antioxidants.<br/><br/>L-Tyrosine: The amino acid L-tyrosine increases the appetite suppressing abilities of Advantra Z. It is a precursor to a number of neurotransmitters and hormones. L-tyrosine is a minor stimulant for the release of growth hormone (GH) and thus important for metabolism (including thermogenesis).<br/><br/><br/>Chromium: Insulin plays a major role in fat storage. Chromium is a trace mineral that potentiates the effects of insulin, causing less insulin to be needed. Blood sugar levels are thus stabilized, and less fat is stored. Perhaps 90% of all Americans are deficient in chromium. It helps decrease LDL, cholesterol and triglycerides, while raising the levels of desirable HDL.<br/><br/>Vanadyl Sulfate: Vanadyl sulfate mimics many of the activities of insulin. It is biologically active even in the absence of insulin. It possesses anti-catabolic properties: reducing the breakdown of muscle protein for energy. It also prevents the storage of excess carbohydrates as fat.<br/><br/>Manganese+: Manganese is another mineral that plays an important role in carbohydrate metabolism. It is a cofactor with many of the enzymes that affect sugar metabolism.<br/><p style="text-align: center;">Podcast Discount on Fat Loss Capsule* - at the end of *Podcast #18 is a +special** discount code +that automatically gives you a +ten dollar discount*+ on ThermoFactor! Click here to order with your discount code.
!http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/carryonbag.png|title=carryonbag|style=margin: 3px; float: left;|alt=|class=alignleft alignnone size-medium wp-image-87|src=http://www.bengreenfieldfitness.com/wp-content/uploads/2008/08/carryonbag.png!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...
httpv://www.youtube.com/watch?v=KzQfPdlQxZk<br/><br/>On today's blog, I've posted the latest video in this series, which uses the JC All-Purpose Exercise Band from Perform Better . At the bottom of this post, I've included a *video file *that gives step-by-step instructions on how to find this band at the website (or just click here for the video file) The band used in the video is "Orange" medium resistance.<br/><br/>Perform each exercise in the video at a high rep range of 30-50 reps (I perform 50 in the video), and do the circuit two to three times through with minimal rest.<br/><br/>Exercises:<br/><br/>1) Swim forward chest press<br/><br/>2) Swim back reverse pull<br/><br/>3) Overhead extension<br/><br/>4) Kneeling swim back reverse pull<br/><br/>5) Oblique chop high-to-low<br/><br/>Enjoy your workout!<br/><br/>P.S. Not sure if anyone has been to my multi-sport strength training channel at *http://www.youtube.com/thestrongtriathlete*, but on that site I post workout videos for triathletes, and anyone else who wants to get in fantastic shape with highly effective 20-40 minute workouts. Check it out.
July 11, 2008 Podcast </p><br/>The latest news from the Journal of Strength & Conditioning Research, packaged into understandable terms by Ben Greenfield, including:<br/><br/>Influence of seat height on cycling economy<br/><br/>Effectiveness of indoor spin classes<br/><br/>New type of blood lactate testing<br/><br/>Approximating your ventilatory threshold<br/><br/>Simultaneous weight and endurance training - helpful or harmful?<br/><br/>How weight training affects stride length in runners<br/><br/>Nutrition For Performance review of a talk from the National Strength & Conditioning Association Conference
--</p><br/>1. Introduction: "What to Expect in The BenGreenfieldFitness.com Podcast"<br/><br/>2. Interview: Preview of Upcoming Interviews<br/><br/>3. Workout of the Week: Round & Round<br/><br/>*4. Book Review: Run With No Pain<br/><br/>5. Nutrition: Healthy Chocolate-Peanut Butter Ice Cream<br/><br/>6. Special Topic: *Preview of the National Personal Training conference<br/><p style="text-align: center;">--