[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

If you ever needed another good reason to exercise, I’ve got one for you:

Exercise makes your brain bigger.

Actually this isn’t entirely accurate. To be more specific, exercise was found to increase brain size slightly, but far more important to increase “spatial reasoning.”

This is the ability to recognize patterns, remember phrases, numbers, and so-on. This was discovered by researchers at the Universities of Chicago and Pittsburgh.

It is also one of the most important factors to the prevention of Alzheimer’s and dementia.

My mom suffered with dementia the last ten years of her life. But unlike most dementia patients she was fully functional thanks to exercise. She drove and had a mind that was unbelievably sharp right up until an accident injured her beyond the ability to exercise.

After that, she mentally went downhill rapidly. Thankfully, she passed in peace… and she had ten wonderfully active years thanks to her willingness to take up weight training at the age of 71.

She eventually walked up to 3 miles per day and trained in the gym 3 days per week.

That kept her mind sharp, along with fish oil and N-Acetyl L-Carnitine, a wonderful brain nutrient.

Once again, we see the power of exercise. It increases the QUALITY of your life.

Quantity is no where near as important to me as quality.

The links at the bottom of this newsletter are to my books on exercise. Pick the one that appeals to you most and take action.

Your brain will thank you, as will the rest of your body.

One of the best ways to start exercising when you are over 40 is by using the routines covered in “Fit Over 40″.

This book profiles 53 different men and women, age 40 to 80, all sharing their workouts, nutrition plans, and mental empowerment techniques.

It is a MUST-HAVE for anyone wanting to begin exercising or improve their level of fitness after the age of 40.

For a free fat-burning course from Fit Over 40, go here –

http://www.fitover40.com/ <— Free Fatburning Course

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Wow.

This is one of the coolest things I have seen in a long time.

Fitness pro Jon Benson released a bombshell last week on the fat-burning world.

He is giving away a book’s worth of material in his free 7-Day Personal Fat Loss Certification Course.

Free… and get this:  Anyone who completes the course gets his book “The Radical Fatloss Blueprint” free as well.

So there’s nothing to buy at all… in fact you get tons of free stuff AND you can even earn bucks in the program.

It’s just too cool for words.

So go see it for yourself:

http://www.fit365online.com/ <— free fatloss Course and book

Here is a short review:

The Course is for anyone who wants to become their own “personal” fatloss expert. It is complete with a quiz each day and more material than most people sell in a book… and it’s totally free.

After the course, you get his “Radical Fatloss Blueprint” free too. This is all about how he and a group of “guinea pigs” experimented with natural techniques and got up to 21 lbs of unwanted bodyfat off in just 21 days.

The average was 17.5, but some people got as much as 30 lbs off.

All with little to no muscle lost.

It then outlines the ‘exact’ workout and supplement “feeding” schedule Jon still uses to get into top shape in 21 days.

This is down to the ‘hour’… and it includes home workouts or gym workouts. Your choice.

This is his gift to my readers, and I am thrilled to share it with you.

Here you go:

http://www.fit365online.com/ <— free fatloss Course and book

Enjoy the course!

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[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be?

Over-training. Exercising too much.

Sounds counter-intuitive, but trust me: It’s quite real.

Folks write to me all the time and say…

“Jon, I don’t get it. I cannot lose bodyfat and I’m running six days a week for an hour and training in the gym five days a week for 45 minutes!”

My answer back is usually:

“You are training 4x more than me, and I’m a fitness pro!”

Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away?

No?

So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.

When I wrote 7 Minute Muscle (available here:  http://www.7minutemuscle.com) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.

One more thing:  75% of your progress will come in the kitchen, not in the gym or on the treadmill.

As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.

That makes no sense to me at all.

You?

http://www.7minutemuscle.com/ <— Less Is More!

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[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Let’s get this one out in the open:

1. Fats do not make you gain bodyfat.

2. Fats do not put you on Heart Attack Row.

3. Fats are not the enemy.

We’ve been sold a bag of lies when it comes to fats.

Fats are essential for your body’s hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep… you need fats to burn fat.!

Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably — in fact several “lowered” total cholesterol while raising the so-called “good” cholesterol (HDL).

That being said, you don’t need the following…

1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.

2. Any kind of “fake fats” — margarine or processed oils of any kind are highly dangerous foods.

Here’s my simple dietary fats solution:

1. Eat fats as they occur in nature, but eat at least 80% as they “actually” occur in nature — meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.

2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats… not because of ‘danger’ but because of needless calories. Not a good idea if you’re wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee.

Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That’s the real culprit behind heart disease in most cases.

3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it’s okay to have some fats at night.

Just do me a favor: If you are on the “Fats make you gain bodyfat and have heart attacks” bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you’ll be fine.

If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one:

http://www.everyotherdaydiet.com <— Eat Fats, Burn Bodyfat!

It’s a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.

And yes — that includes fats.

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Pedicures not only make our feet look pretty, but they make them feel great too. Of course, pedicures don’t always come cheap and you’ve got to get yourself out to the salon to get one done. Why not save a ton of cash and give yourself a pedicure at home. Listen to your favorite music or watch your favorite show and pamper yourself at the same time.

The following instructions are for a complete home pedicure, but many of the steps are optional if you don’t happen to have the supplies handy. Of course, you’ll want to add the missing items to your shopping list, so you can get the full treatment next time!

Supplies Needed:

• Towel
• Nail polish remover
• Cotton balls or cotton pads
• Cotton swabs
• Foot bath or a simple container that you can soak both feet in
• Foot file
• Cuticle remover: a commercial solution designed to dissolve cuticles
• Orangewood stick: small wooden stick meant for nail and cuticle care
• Exfoliating salt scrub or other favorite exfoliation product
• Base coat: goes underneath the polish to protect the nail
• Nail polish
• Top coat: protects the color of the polish and some kinds speed up drying.
• Moisturizing cream
• Cuticle oil: an oil you can use daily to keep your cuticle moisturized and healthy

Step 1: Remove Nail Polish

Remove any old nail polish using a cotton ball or cotton pad moistened with nail polish remover.  Apply the cotton to the nail and allow it to soak on the nail for a moment. Then wipe upward. Change the cotton frequently for easier polish removal.

Step 2: File Your Nails

Use a nail file to shape your nails. Always file in one direction. Don’t file back and forth or it can damage your nails and cause splitting or peeling.

Step 3: Soak Your Feet

Add essential oils or bath salts to warm water in your foot bath if you wish. Soak your feet and relax for about 5 minutes.

Step 4: Get Rid of Callouses with Foot File

If you have calloused feet, file it with the foot file. Concentrate on areas with the most callouses. If you have extensively calloused skin, it may take more than one treatment to get rid of it.

Step 5: Remove Your Cuticles

Follow the manufacturer’s instructions, but generally cuticle remover is applied lightly to the cuticles and is left on for a short period of time (read the instructions of the product you are using). Apply and complete the process one foot at a time.

Next, use an orangewood stick to push back the cuticles. Never cut your cuticles as it is live skin and cause injury.

Immediately wash your hands and feet with warm soapy water to remove any extra cuticle remover. Dry your hands and feet thoroughly with a towel.

Step 6: Exfoliate

Use the exfoliating product of your choice according the manufacturer’s instructions.

The general procedure is to use a small amount and massage it into your screen for about one minute. Making sure your feet are dry before starting will ensure a more thorough exfoliation.

Rinse your hands and feet with water.

Step 7: Apply Moisturizer

Apply your favorite moisturizer, massaging your feet with your thumbs and hey, do your lower leg and calves too. Ah heaven!

Step 8: Prepare Your Nails for Polish

Now that you’ve put moisturizer on your feet, you probably got it on your nails too. Make sure you clean your nails before moving onto base coat and polish. You can clean them by wiping down the nails with a cotton ball or pad moistened with nail polish remover.

Dry your nails before beginning the next step.

Step 9: Apply Base Coat

When your nails are dry, it’s time to apply base coat, which protects your nail and is always used underneath polish. Apply from the bottom of your nail to the top. Start with one stroke up the center and then one on each side. Wait one minute before moving to the next step.

Step 10: Apply Polish

Get the best color and wear, by applying two coats of polish. Again, apply from the bottom of your nail to the top. Start with one stroke up the center and then one on each side.

Wait one minute before moving to the next step. Allow 1 minute to dry between each coat. If you make a mistake, apply a little polish remover to a cotton swab and lightly dab to remove polish from skin.

Step 11: Apply Top Coat

After you’ve waited a minute after applying your second coat of polish. Apply the top coat. Once again, apply from the bottom of your nail to the top. Start with one stroke up the center and then one on each side. Wait one minute before moving to the next step.

Step 12: Apply Cuticle Oil – Use Daily

Massage a little cuticle oil into your cuticles after your nail polish has dried. Repeat this part of the process daily as it keeps your cuticles healthy and moisturized.

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[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

It’s the spice of life.

Food that is. Or opinions. I guess there is a lot of things that are officially “the spice of life.”

I think spices are the spice of life.

I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.

Wow oh wow… I had no idea.

And hey — I’m helping her put her recipes into to a book that will be out soon.

I’ll send you all a video of this woman doing her thing too in a week or so… prepare to be blown away.

Back to spices:

Not only can spices save an otherwise boring healthy meal…. turns to find out spices can help you burn more bodyfat.

The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.

Thermogenesis is simply heat — and since a calorie is a unit of heat, guess what?

More thermogenesis = more calories burned = Less bodyfat.

Pretty cool stuff this thermogenesis.

In fact thermogenesis is the foundation of my upcoming handbook “The Radical Fatloss Blueprint.” Out in late February.

I’m giving this book away for freee for 21 days to anyone who owns a copy of “The Every Other Day Diet.”

The book comes out in late February… and it is… well, radical.

Up to 21 pounds in 21 days.

But you can only do it for 21 days. Fair deal, right?

If you want the book for freee, make sure you have “Every Other Day Diet” so I can send it to you the last week of February.

Get EODD here –

Every Other Day Diet <— more thermogenesis, less bodyfat

For now, here’s the spices that work the best to help you burn bodyfat:

1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.

2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.

3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.

Combine these three spices:  Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.

Just be careful not to overdo the spices, otherwise you’ll end up with more heartburn than fatburn.

I’ll be including FAR more powerful ways to burn bodyfat radically in “The Radical Fatloss Blueprint” — and you can get your copy free the last week of February if you own Every Other Day Diet.

Get it here –

Every Other Day Diet <— more thermogenesis, less bodyfat

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Why shell out a bunch of cash for a manicure, when you can do one yourself. With a few simple supplies – many of which you probably already have – you can give yourself a salon quality manicure from the comfort of your home.

The following instructions are for a complete home manicure, but many of the steps are optional if you don’t happen to have the supplies handy. Of course, you’ll want to add the missing items to your shopping list, so you can get the full treatment next time! Click here to download the handy printable version (PDF) of this post.

Supplies Needed:

• Towel
• Nail polish remover
• Cotton balls or cotton pads
• Cuticle remover: a commercial solution designed to dissolve cuticles
• Orangewood stick: small wooden stick meant for nail and cuticle care
• Exfoliating salt scrub or other favorite exfoliation product
• Base coat: goes underneath the polish to protect the nail
• Nail polish
• Top coat: protects the color of the polish and some kinds speed up drying.
• Moisturizing cream
• Cuticle oil: an oil you can use daily to keep your cuticle moisturized and healthy

Step 1: Remove Nail Polish

Remove any old nail polish using the nail polish remover. Moisten either a cotton ball or cotton pad. Press the cotton onto the nail for a few seconds and then wipe upward. Change the cotton frequently for easier polish removal.

Step 2: File Your Nails

Use a nail file to shape your nails. Always file in one direction as going back and forth can cause splitting and other issues.

Step 3: Remove Your Cuticles

Cuticle remover should be applied according to the manufacturer’s instructions, but common practice is to apply the remover around your cuticle and leave it on for a short period of time (read the instructions of the product you are using). Do one hand at a time.

Then use an orangewood stick to push back the cuticles. Never cut your cuticles.

Immediately wash your hands with warm soapy water to remove any extra cuticle remover. Dry your hands thoroughly with a towel.

Step 4: Exfoliate

Use the exfoliating product (salt scrub shown here) according the manufacturer’s instructions. The general procedure is to use a small amount and massage it into your skin for about one minute.

Rinse your hands with water.

Step 5: Apply Moisturizer

Apply your favorite moisturizer, massaging your hand with the thumb of your other hand.

Step 6: Prepare Your Nails for Polish

Now that you’ve put moisturizer on your hands, you’ve inevitably got it on your nails too. Make sure you clean your nails before applying any type of base coat or polish. You can clean them by once again, wiping down the nails with a cotton ball or pad moistened with nail polish remover.

Dry your nails before moving onto the next step.

Step 7: Apply Base Coat

Once your hands are fully dried, you can start to apply your base coat. A base coat protects your nail and is applied before nail polish. Always use strokes from the bottom of the nail to the top. You should apply it in no more than 3 strokes – one up the center and then one on each side.

Allow 1 minute to dry.

Step 8: Apply Polish

Apply two coats of nail polish. Again, always use strokes from the bottom of the nail to the top. You should apply it in no more than 3 strokes – one up the center and then one on each side.

Allow 1 minute to dry between each coat.

Step 9: Apply Top Coat

After you’ve waited a minute after applying your second coat of polish, apply the top coat. Once again, use strokes from the bottom of the nail to the top. You should apply it in no more than 3 strokes – one up the center and then one on each side.

Step 10: Apply Cuticle Oil – Use Daily

For healthy cuticles, massage a little cuticle oil into your cuticles after your nail polish has had a chance to start drying. Allow the cuticle oil to soak in for a moment or two and then wipe dry.

Apply cuticle oily daily for healthy and moisturized cuticles.

Click here to download the handy printable version (PDF) of this post.

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What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

Recommended Resource

Are you sick of being sick and tired? Want to start feeling better today? Click here to discover the recipe for using food and nutrients to improve your health and vitality, lose weight, slow down the aging process, and prevent disease.

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Salad

2 eggs, boiled, cut into quarters
1 chicken breast, steamed and shredded
2 cups rocket leaves
1 carrot, diced
½ green capsicum, diced

Almond sauce

1 small white onion, grated
2 garlic cloves, crushed
1tbs oil
¼ cup almond butter
¼ cup coconut cream
1tbs soy sauce (optional)
Chilli flakes

Instructions

To make the almond sauce by placing the oil into a fry pan. Fry onion and garlic on low heat for 5 minutes or until slightly browned.

Add almond butter, coconut cream and soy sauce, stir constantly until thickened. Remove from heat and stir in a desired amount of chilli flakes. Leave to cool slightly and remove excess oil.

Place chicken, rocket, carrot and capsicum in a mixing bowl and combine well.

To serve, place rocket salad on a plate with egg quarters and spoon almond sauce on top.

Want more healthy and delicious recipes? The Paleo Cookbooks provide you with a range of dishes for every occasion – from light no-fuss meals through to dinner parties, family celebrations and summer salads. Simple and Easy to Create Recipes with clear step by step instructions you will be able to produce paleo friendly meals that get rave reviews from friends and family every- time! Click Here to Download Your Copy

Incoming search terms for the article:

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Dr. Chris Mohr has created a software program called “Meal Plans 101.” This program can be downloaded to you computer or you can order physical CD’s. Meal Plans 101 helps you create custom meal plans specified to your particular diet, no matter which popular diet plan you follow.

How the software works is, you choose the ratio of nutrients that work best for you. Whether you’re on a low carb, high carb or medium carb diet, you have the ability to change meal plans as your diet and weight loss need change. You also have the ability to choose from over 13,000 different meals so you will never get bored.

In addition to the meal plans, the software also includes 94 different exercise categories. They are individualized according to your height, weight, gender, body image goals and weight loss goals. Even if you’re looking to gain weight, Meal Plans 101 works for you too.

The software program also calculates the proper caloric intake for you personally and then plans meals accordingly. The meals are the exact portions and calories you need, as well as balanced to meet your specific diet plan. No more guess work trying to figure out how much chicken equals 60 grams of protein.

“Meal Plans 101” is not expensive. As a matter of fact, the small amount you pay for the software itself is well worth the $87. But, in addition to the software, you also receive 3 bonus eBooks: “Nutrition for Fat Loss”, “Body Fat Calculation Manual”, and “Portion Control Manual”, all valued at over $127.85, but you get them for free when you order the software.

The cool thing about the software is that it comes with a 60 day money back guarantee. So, if you get and just don’t like it, or if you don’t start seeing the results you want, you will get every cent of your money back, so there’s no risk. Take the guesswork out of meal planning and start seeing the results you want with Meal Plans 101. Click here to learn more

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