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Fantastically Fit Forever Newsletter Kim today 4%bodyf

The Most Valuable Health & Fitness Resource On the Planet!No “Fill” NO “Fluff”, All You Need To Know and Nothing Else!

Warning if you’re easily offended by irreverent humor, don’t like hearing the truth or lean towards “Political Correctness” then this newsletter is probably NOT for you!Please note to receive further issues you will need to drop me an email at:ccmarketing@optusnet.com.au Issue 1 #3

Website URLS: www.dunway.com/fitness www.dunway.com/telemarketing_4u/index.htmlwww.dunway.com/gym_owners\index.html

If You’ve a passion for fitness and want to make a living from it then go to www.dunway.com/fitness

DisclaimerPlease note the opinions,ideas,and thoughts expressed in this newsletter are, unless otherwise indicated are soley those of the author Kim Martin and are in no way,shape or form necessarily those of Definition Health Club. The author cautions that the ideas and opinions expressed in this newsletter are not to be construed as medical advice, if you have any health issues see your medical professional!Please note that I use resources from all over the net, all credit is given to these authors.Yes I know about the “Typos”in fact I leave them in because I know that there are some people who love finding them!!

The reason that I wrote this publication is to educate, entertain,and inform you of the shortest, fastest way to obtain that body that you have always wanted, and the fantastic level of health and fitness that goes with it.I truly want to see you get maximum “bang” for your hard earned dollars!

Based on my own personal experience (I have competed in Bodybuilding & Powerlifting competitions, been a competitive kickboxer,taught Yoga etc..) and the fact that I am pssionate about fitness I will give you the cutting edge strategies tools, and ideas you’ll need to get the very best from you training routine.You have received this first newsletter along with your welcome letter,don’t forget to email me at ccmarketing@optusnet.com.au if you’d like to keep receiving this valuable resource

welcome back to our Forth issue in case you haven’t read issue 1 through 3 then just let me know and I’ll be happy to email it you.LOTS of exciting info in this issue, I hope that as you keep coming on a regular basis that you are really starting to noticesignificant changes in your physique, as well as your energy levels, that’s the purpose of this newsletter, don’t forget to email me at ccmarketing@optusnet.com.au if I can offer any assistance.

Lots of information to help you achieve total health and wellbeing in this issue. We’ll cover: More on time efficient workouts, If you don’t have the time to exercise then you’d better make the time to be sick!

I hear it ALL the time, one of the most common excuses is I don’t have the time, BUT we all have the same amount of time in every day. Each of us has the same 24 hours, how productive are you using that time?

We need time to relax and unwind; the difference is that some of us choose to spend hours in front of the TV or other non productive use of that precious resource, wellthe news is that the clock is ticking, so if you’ve been putting of that vow to do something about your weight, or stopping smoking, then there is NO better time to start then RIGHT now!

Ask yourself, what will I be like at 40,50,60,or 70 or more years, am I going to be a person that’s full of energy and wellbeing,is my physical and mental health going to be totally awesome, or am I going to be a burden on our

already overworked health system, the choice is yours. Just because we get older does not mean that we have to fall to bits, or get fatter, it’s NOT a natural thing to gain weight as we get older, it’s simply because we MOVE less.

The quality of life we have as we age will be in direct proportion to the amount of exercise we do, and how well we take care of ourselves. Does not matter if it’s in the gym, or outside EVERYBODY need to do something on a DAILY basis.Now what are you waiting for?

I have included a couple of workouts taken from Mens Health magazine that you can do on the days you don’t come into the gym. Feel free to modify them if you have any injuries. They both incorporate Bodyweight exercises which builds functional strength, just take a look at what an Olympic gymnast looks like and you’’ll see what I mean

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The Fastest Way to a Healthy HeartGetting tired of your exercise bike? Try the new approach to cardio. It's fun, quick, easy -- and could very well save your life. Most guys who are serious about fitness these days know that interval training is good for them. Cranking up the intensity for brief bursts makes you a better athlete and certainly makes for a more lively gym session than riding an exercise bike for an hour. But did you know that it's also one of the best things you can do to protect yourself from a deadly heart attack?

That's the implication of a recent study that's part of an important shift in the way the medical community thinks about cardio. Any of you still zoning out at the gym in front of CNN really need to get with the program. Athletes swear by intervals because they train the body to withstand the intense exertion of game conditions. Now cardiologists are swearing by them too, becausethey get the heart used to efficiently speeding up and slowing down like a finely tuned Porsche, a Porsche that will help you steer clear of a heart attack -- or survive a collision with one. In the study, published in the New England Journal of Medicinelast year, French researchers measured the heart rates of 5,713 healthy men on exercise bikes, then followed them for 23 years to see which ones died of heart attacks. Of all the factors -- whether the guys were regular exercisers, how long and hard they could cycle -- the most telling was the ability of a guy's heart to rocket up through the rpms and then quickly return to a purring idle. In fact, those with the biggest ranges between their heart rates during intense exercise and at rest were four times less likely to drop dead of a heart attack than those with the smallest.

With this plan, from California performance coach Alwyn Cosgrove, you don't even need an exercise bike. Once your doctor has cleared you for intense exercise, test your heart responsiveness below, then start integrating the workout into your regular routine twice a week. Do Round 1 at a brisk clip without stopping. (It should take about a minute; if it takes much less, add a few reps per exercise.) Walk around for three or four minutes to catch your breath. Do Round 2, recover the same way, and repeat, pushing yourself even harder. Add a round a week, so you're doing five in the second week (three of Round 1 and two of Round 2), six in the third, seven in the fourth. After a month test yourself again and see how much you've reduced your risk of a heart attack. FIRST ROUNDStandard Push-Up12 repsYou know the drill: Assume the position, lower your chest to the floor, and push back up.

Body-Weight Squat12 repsStand with your feet shoulder-width apart and your arms straight out in front of you or folded across your chest. Push your hips back, as if you are sitting down in a chair, and lower yourself until the tops of your thighs are parallel to the floor. Stand repeat.

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Body-Weight Lunge6 reps with each legStand with your feet hip-width apart, step forward with your left foot, and lower your body until the top of your left thigh is parallel to the floor, then push back up to the starting position. Immediately repeat with your right leg, and alternate until you finish all your reps.

Bench Dip12 repsStand with your back to a bench. Place your palms on the lip of the bench and extend your legs in front of you. (Only your heels should touch the floor.) Start with your arms straight and your butt just slightly in front of the bench. Lower yourself until your upper arms are parallel to the floor, or until your butt and legs are about to touch the floor. Push back up and repeat.

SECOND ROUNDT Push-Up3 reps on each sideDo a standard push-up. At the top of the motion raise your right arm until it's straight up in the air and perpendicular to the floor. Return to the starting position and do another push-up, this time raising your left arm.

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Diagonal Lunge6 reps with each legStand with your feet hip-width apart and your arms at your sides. Lunge 45 degrees to your left, push back to the starting position, then lunge to your right. Push back and repeat, alternating legs.

Step-Up6 reps with each legStand in front of a bench or step. Step onto the bench with your left foot, rising until your right foot is even with your left. Immediately lower your right foot to the floor, then your left. Repeat, stepping up with your right foot. Alternate feet.

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Decline Push-Up12 repsSame as number one, but place your toes on a bench or step and end with your head lower than your hips.

Measure Your Progress with This TestSTEP 1: TEST YOURSELF It's a simple matter of taking your pulse at several key times. Check your resting heart rate Do this on a nonstressful morning, before you've had any coffee. Sit quietly for five minutes, breathing deeply, and then take your pulse. Count the beats for a minute. Check your max heart rate Do the exercises on this page until failure. Immediately check your heart rate. It's easiest to do this with a heart-rate monitor. However, if you take your pulse manually, count for just 15 seconds this time and multiply by four. Check your recovery rate Now sit, rest for a minute, and check your heart rate again. Subtract this number from your max rate. This is your recovery rate. Get the difference between your max and resting rates Simply subtract your resting rate from your max heart rate.

STEP 2: SCORE YOURSELF Award yourself points based on the following: Resting heart rate More than 75: 3.5 points; 75Ð70: 2.5 points; 69Ð65: 2 points; 64Ð60: 1.5 points; less than 60: 1 Recovery heart rate Less than 25: 2 points; 25Ð35: 1.5 points; more than 35: 1 pointDifference between high and resting rates Less than 89: 4 points; 89Ð113: 2.5 points; more than 113: 1 point One of your parents suffered a heart attack and died within an hour Yes: 1 point; no: 0 points

STEP 3: LOOK INTO YOUR FUTURE Approximate your risk of a fatal heart attack.Add up your heart rate scores, divide by three, and add in the parental history Each point represents your estimated added risk of a fatal heart attack, extrapolated from the numbers in the NEJM study. Any number above 1 is the percentage increase of your risk (i.e., a 1.5 means you're about 50 percent more likely to die from a heart attack than a guy with a 1). Not happy with your score? Give yourself a month on this plan and recompute.

By: Lou SchulerPhotographs by: Monte Isom(April 2006) <

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Yoga and Meditation Bargain Set!I mentioned in my last email the benefits of Yoga, I hope you have had the chance to try this awesome form mind body conditioning, if you haven’t I have double sets of 2 great workout DVDs available to readers of my newsletter for only $14that’s over 2 hours of gentle beginner to medium style workouts, Invigorate your body, stimulate your mind, relax and distress, Yoga will help you achieve all these things and I believe you should try to incorporate at least 2 classes weather at home or in the gym into your fitness practice now. PLUS You will get a FREE Meditation CD! Over 1 Hour Of guided meditation for readers of my newsletter only.

Just some of the benefits of Meditation include:

Release Your True Spiritual And Emotional Self

Discover New Abilities And Senses That Have Lain Dormant

Achieve Personal Growth That Could Easily Place You In The Top 1% In Your Field

Achieve Faster And With Less Effort. The Ability To Consciously Achieve

Whatever You Want Such As Weight Loss, Heart Health And General Fitness.

Safely Achieve Profoundly Pleasurable States Of Deep Meditation

Stimulate Neural Paths Producing "High Performance Whole Brain Functioning"

Quantum Leaps In Personal Growth And Development

Lower Stress And Harmful Chemicals

Increase Vital And Pleasurable Brain Chemicals

Brain/Mind Evolution And The Associated Physical Health Evolution That Can Assist You To Achieve Levels Of Function Never Or Perhaps Rarely Before Experienced

Detraumatisation Of The Build Up Of Minor Tensions And Traum

Help Relieve Stress And A

Better Physical And Mental Health

Sharpen Your Decision-Making Abilities

Free Yourself From Dysfunctions And Disabilities

Incredible Mental Acuity

Enhance Your Self-Confidence And Self-Understanding

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I have a fantastic MP3 track called the “Quick fix word mix” it’s a real little pick me up that you can listen in the morning to help get your day of to a great start, FREE to all my readers. You should receive it the email I am sending you, or else ask me when you see me in the gym.

The SWAT Fitness PlanYou probably don't kick down doors for a living, but this do-it-anywhere WORKOUT can give you the same explosive power of the guys who do.

Conditioning isn't about how many push-ups you can do," says Orlando-based swat commander Tom Stroup. 'It's about preparing for everything else you do in life." In his line of work that means anything from rappelling down office buildings to bailing out of speeding boats. For us civilians, being conditioned means we can lug a 70-pound backpack all day or skin up that powdery slope -- and have energy left over when we're finished. Stroup's SWAT workout (swatworkout.com) builds cardiovascular and muscular strength in one intense 15-minute routine. Interval workouts burn calories faster than your average cardio workout, and the high reps tone muscles and abs.

THE CIRCUITStart with 70 jumping jacks to get your heart rate up and your body warm. Then run through the following series of exercises once, ideally resting only a few seconds between sets. Adjust the intensity and number of circuits based on how you feel.

1. AB bicycles 25 reps2. Boxers 30 reps3. AB bicycles 25 reps4. Push-ups 30 reps5. AB bicycles 25 reps6. Side leaps 30 reps7. AB bicycles 25 reps8. Swat push-ups 20 reps9. AB bicycles 25 reps10. Mountain climbers 50 reps11. AB bicycles 25 reps

ABDOMINAL BICYCLESMuscles worked: abs, obliques, and hip flexors

• Lie on your back in a sit-up position, with your hands behind your head. Raise your legs off the ground and bring your left knee to your right elbow while extending your right leg straight out. Change sides and repeat.

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BOXERSMuscles worked: abs, obliques, hip flexors, quads, calves, and hamstrings

• Assume a boxer's stance, knees bent with fists in front of your face and elbows bent. Shifting weight to your right leg, rise and lift your left knee to your right elbow. • Squat and repeat with your right knee/left elbow, for 30 reps on each side.

SIDE LEAPSMuscles worked: inner and outer quads, glutes, hamstrings, and calves

• With legs together, jump from side to side, high and far enough to clear a basketball. • Squat on the landing and push off hard in the opposite direction for 30 leaps to each side.

SWAT PUSH-UPSMuscles worked: complete upper and lower body, abs, and obliques

• From a standing position, drop to a push-up plank position, scissor your legs out and in, do a push-up, rise to standing, and repeat 20 times. (Do 100 of these in less than 10 minutes and you're an honorary SWAT commando.)

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MOUNTAIN CLIMBERSMuscles worked: calves, quads, glutes, back, chest, triceps, abs, and shoulders

•In a push-up position, keeping your back flat, pump your legs as if running in place. Try not to brush the ground with your toes as they come forward. Do 50 right-left reps.

By: Dave HerndonPhotographs by: Monte Isom (December 2006)

Electronic muscle stimulators are the latest craze, the hottest fad... but you want to know "do they really work!" Right?

To answer that question, let's start with a little background information on what this equipment was originally designed for.

Electric ab stimulators were (and still are) used in medical rehab situations. They are designed to keep muscles from atrophying (wasting away) in situations where a limb must be immobilized. For example, if you broke your leg, the doctor could place an electrode on the muscle and use electricity to make it contract. This would provide a minimum level of stimulation, thus keeping the muscle active.

As far as building muscle, such as the ads on TV claim, this is not backed up by research. The level of electrical stimulation necessary to build up the abdominal muscles to what you see on TV would be extremely high, and thus very painful.

Many companies that sell these belts also claim that the belts help burn fat. In reality, the small muscle contractions produced by these belts burn about as many calories as the effort required to take the belt out of the box and put the batteries in.

If you read the fine print in these ads, you will also notice that the instructions for use also include a suggested exercise and nutrition plan. This, without a doubt, would be the true source of the results people get from this equipment.

But what about people you may know who have tried the belts and say that they feel something when they use it?

Let's put it this way... the belt does provide a small level of stimulation to the abdominal muscles. When a person's abs aretotally lacking any form of stimulation, any amount of stimulation has the potential to produce results. It is simply a matter of something is better than nothing (in this case, not a whole lot better, though).

A much better solution for working your abdominal muscles effectively is to do the unglamorous crunch exercise. It may not send electric shocks into your guts but it will get the job done. Crunches, even done properly and regularly, won't burn fat but they will definitely tighten up your abs.

For detailed instructions on how to do the crunch most efficiently visit:

http://www.leehayward.com/best_abs.html

Do electric ab stimulators work? In a nutshell, no. These companies are simply preying upon society's desire for results without effort. Don't be fooled by the hype.

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Easy Calf Correct Foot Position

Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor.

When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch.

Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.

Easy Soleus

1. Stand with both feet flat on the floor, pointing forward, half a stride apart.

2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.

Easy Normal Stretch1. Stand with your feet shoulder-width apart, one foot extended half a step forward.2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward.4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor.

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Easy Quadriceps Standing

1. Stand holding onto a secure object, or have one hand raised out to the side for balance.

2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.

3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.

4. Aim to keep both knees together, having a slight bend in the supporting leg.

Easy Side Lunge

1. Stand upright, with both feet facing forward, double shoulder-width apart.

2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side.

3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward.

4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides.

Moderate Leg Over

1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips.

2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch.

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Easy Fetal Position

1. Lie on your back, keeping your head on the floor.2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees.3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor.4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest.

Easy Spine curve1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward.2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor.3. Look up toward the ceiling, to also feel the stretch in your neck.

Easy Bar Twist

1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent.

2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions.

3. Avoid moving at speed, or forcing the stretch

Easy Lower Back-Cat Stretch

1. Adopt a position on all fours, point your fingers forward and your toes behind.

2. Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.

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Easy Elbows Back

1. Stand or sit up right, keeping your back straight, head looking forward.

2. Place both hands on your lower back, fingers pointing downward, elbows out to your side.

3. Exhale slowly while gently pulling the elbows back, aiming to get them to touch.

Easy Shoulder Strangle

1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint.

2. Exhale, slowly pulling your upper arm in toward your chest.

3. Aim to keep the hips and shoulders facing forward throughout the stretch.

Easy Bicep-Wall Stretch

1. Place the palm, inner elbow, and shoulder of one arm against the wall.

2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and chest.

3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles.

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Easy-Moderate Hand Down Spine

1. Extend one hand down the center of your back, fingers pointing downward.

2. Use the other hand to grasp the elbow.

3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.

Easy Upward Stretch

1. Extend both hands straight above your head, palms touching.

2. Inhale, slowly pushing your hands upward, then backward, keeping your back straight.

3. Exhale and relaxing from the stretch before you repeat.

Easy Chin to Chest Front

1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead.2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest.3. Concentrate on keeping your back straight, with your shoulders down and back.4. Relax your hands, and inhale as you lift your head.

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In And Out Of The Gym Thought For The Day.

I Hope You Enjoyed Issue 4 In issue 5

Do you need a personal trainer and are they worth their money? The one exercise that will take less than 5 minutes a day and will strip fat from your

body faster than a blowtorch cutting through butter, AND you can do it from home. Blast your way to fitness with boxing, the BEST cardio, workout going! Plus LOTS more good stuff!

I will also be running a competition in which you will be able to win the fabulous Matt Furey “Combat Conditioning” 3 DVD set PLUS the “Chinese Long Life System” valued at over $400 please check out this guys website, I heartily endorse him as being seriously ”kick Arse” on his knowledge of radical

training concepts.

You will need to submit your email address to me if you want to go in the draw for the above

If you have any questions I am always happy to answer them.

Please note this tremendous resource that you’re reading is ONLY available to people that join Definition health club You are the privileged few that will be the envy of your friends and family when they see you shedding those kilos, and getting fitter, healthier and happier so please refer any friends that or family members that want to achieve the same results you’ll be getting to come and see us, and I can always be reached at my email address ccmarketing@optusnet.com.au or on 0409771606,or at the gym!

Yours In Health & Happiness

Kim Martin