My Nutrition Plan

Your No NonSense Nutrition Solution

My Nutrition Plan
A Complete and Balanced No Nonsense Nutrition Solution that Really Delivers on its promises.

Everyone is Searching for the Best Way to Lose Weight, Get in Shape and Maintain their overall Fitness & Health...

Most Diet Plans or Meal Plans fall way short of the mark in providing Complete and Balanced Nutrition, since most diet programs are nothing more than calorie cutting fluffed up starvation diets. No More Starving yourself, when you really understand how My Nutrition Plan Solution utilizes a scientific approach to Proper Nutrition....

My Nutrition Plan is your Perfect Health Meal Planning Solution that is built around these:

Habit #1 - Eat Every 2-3 Hours
Habit #2 - Eat complete, lean protein with each feeding opportunity
Habit #3 - Eat vegetables with each feeding opportunity
Habit #4 - Eat veggies and fruits with any meal; other carbs only after exercise
Habit #5 - Eat healthy fats daily
Habit #6 - Don't drink beverages with more than 0 calories
Habit #7 - Eat whole foods instead of supplements whenever possible
Habit #8 - Plan Ahead and prepare feedings in advance
Habit #9 - Eat as wide a variety of good foods as possible
Habit #10 - Plan to break the rules 10% of the time

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Introduces
Your Complete and Balanced FREE
Online Fitness, Nutrition And Health Resources

Free Cardio Fitness Tools
Find your ideal heart rate zone
Assess your cardiovascular fitness
Select an activity,then: Calculate your "pace"
Find out how many calories you have burned.

Free Fitness Profile Tools
Flexibility Measurements
Cardiorespiratory Testing
Body Composition - Body Fat %
Strength Testing

Free Fitness Analysis Tools
Get a Pulse on Your Current Fitness and Health Levels

Find Your Fitness Training Zone
Find Your Maximum Heart Rate and Calculate
Your Perfect Fitness Training Zone

Here's a quick nutrition index showing how you can individualize your Fresh Balance Meal Plan based on your goal set or body type.

Carb Tolerance: Excellent
Typical Goal: Gain Muscle
Typical Body Type: Ectomorph
Typical Activity If An Athlete: Endurance Activity
Carb Timing Rules: Should include sugary carbs during/after each exercise session. Some starchy, whole grain, unprocessed carbs can be eaten at each other meal. Veggies and fruits (3:1 serving ratio) should be eaten at each meal.

Carb Tolerance: Moderate
Typical Goal: Body Optimization
Typical Body Type: Mesomorph
Typical Activity If An Athlete: Intermittent Sport Athlete
Carb Timing Rules: Can include sugary carbs but only during/after exercise. Starchy, whole grain, unprocessed carbs can also be eaten at breakfast and post exercise. They should be used in moderation during the rest of the day. Veggies and fruits (3:1 serving ratio) should be eaten at each meal.

Carb Tolerance: Poor
Typical Goal: Fat Loss
Typical Body Type: Endomorph
Typical Activity If An Athlete: Strength and Power Athlete
Carb Timing Rules: All starchy and sugary carbs should be included only during/after exercise if at all. Veggies and fruits (5:1 serving ratio) should be eaten at each additional meal.

Of course, this is just a quick overview of how carb intake and timing can be customized for body type and goal set. The strategies outlined here are explained more fully in Precision Nutrition.

Here are some awesome Fitness Resources about Complete and Balanced Nutrition and Healthy Living that should provide you a Great foundation in understanding how to maximize your fitness and health results for life…..

My Fresh Balance Fit Foods

Design a Fresh Balance Meal Plan

1. Resistance Exercise – Any type of weight training provides a benefit of targeting the muscle and focusing on building muscle that will lead into caloric burning activity. Muscle Building activity causes good damage to the muscle to cause it to adapt and repair. The repair process helps consume more calories to repair the muscle. You receive a double metabolic benefit.

2. High Intensity Interval Type Exercises – Can stimulate the metabolism at least 24 hours after the exercise. You will burn a ton of calories during the exercise, but also provides you the after burn benefit of burning more calories for at least 24 hours after the exercise.

3. Fitness Training Variety – Switch your programs about every 4 - 6 weeks to help create a new stimulus to your body. In the beginning of doing this new stimulus it will make it more challenging for you in the beginning with your body. You are typically inefficient in the beginning of any new training plan and this will allow you to burn more calories until you get adjusted to this new fitness regime.

4.Target your Nutrition – Eat a higher protein diet. Consuming high quality lean protein sources in each meal or snack of the day. Consuming more protein causes an additional thermic effect with your body and will help burn more calories. This means that your metabolic rate will naturally increase from consuming protein with every meal consumed. Supplementing with fish oil will help prevent disease and can boost your metabolism by as much as 400 calories per day and will help support body composition change.

Good Nutrition

When my colleague and friend, Dr. John Berardi, dropped me an email the other day letting me know about his new nutrition course, I admit I had some doubts.

Don't get me wrong, I like JB and respect his work, but I was skeptical about the course itself. 'Body Transformation with Precision Nutrition -- in 8 Days' -- indeed. Eight days?

But I'll read anything, and I'm always looking for new ways to approach and teach nutrition, so I decided to give it a look. And in the end, I really enjoyed it.

The course starts with three consecutive online questionnaires, which were cool - they get right to the point, highlighting your weaknesses and offering solutions. Even just reading the questions called attention to some of the areas I could improve upon, and I know this stuff.

Each lesson offers a concise, no-nonsense message, one that beginners and experts alike will benefit from hearing. John does a great job of putting aside the fads and getting down to the point. He makes no mistake about telling you exactly what will lead to failure, and what will lead to success.

John also does a great job of going beyond the actual food to talk about how to ensure you actually follow the plan. What good is a great diet if you don't follow it?

And best of all, he tells you exactly what rules to follow, in no uncertain terms. His 10 Rules cover everything from what to eat to when to eat it. Very good stuff, which I didn't expect in such a short course.

Now, nothing's perfect and this course is no exception. My one gripe is that I wish there was a little more detail on meal plans, perhaps a recipe or two, or some examples. But in fairness, you can get a good idea from the rules and lessons, and JB covers meals and meal plans extensively in Precision Nutrition (his superb nutrition program, which I highly recommend). So it's a small, forgivable gripe.

All in all, this is an excellent little course, and in eight days you'll learn more about what really works nutritionally than most people do in a lifetime.

The bottom line is that if you're not in the shape you want to be, and you want to learn how to turn things around with nutrition, I strongly recommend that you check the course out yourself.
It's available for FREE at: The My Nutrition Plan 8-Day Course

Snack Attack

The Benefits of Snacking

You may feel regretful about snacking, but snacks aren’t necessarily bad for you. In fact, mini-meals several times a day can be beneficial. If eating a healthy snack keeps you from taking second and third helpings at your next meal, you may actually consume fewer total calories for the day. A wide variety of snacks can fit into a healthy lifestyle, so you don’t need to avoid snacks. Rather, plan them with variety, moderation and balance in mind.

Choose Snacks Wisely

Select high quality whole foods that can satisfy hunger, supply your body with energy and provide important nutrients. Choose a wide variety of these foods to ensure that you get all the necessary nutrients, and to make your snacks more interesting.
Here are some of your best snack picks:

Whole Grains - Whole-grain snacks are rich in complex carbohydrates and fiber, which give you immediate energy that has some staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads. Remember that Starchy Carbohydrates are best consumed post workout. Whole Grain Bread, pastas, brown or wild rice, quinoa or sweet potatoes should be reserved for your after workout snacks or meals.

Fruits and Vegetables - Eating fruits and vegetables provides a feeling of fullness with no fat and only small amounts of calories. They provide vitamins, minerals, fiber and other nutrients. They are by far one of the most important mainstays of any good quality My Nutrition Plan Strategy. Make Fruits and Vegetables part of every meal you eat during your day.

Nuts and Seeds - Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. The fat in nuts and seeds is monounsaturated fat, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantity.

Low-fat Dairy products - low or non-fat Cheese, yogurt and other dairy products are good sources of calcium, protein, and other nutrients. Dairy products can be high in fat, so choose the low-fat versions. Yogurt may have alot of added sugar, so you should consider light yogurt to limit your calorie intake.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a resonable amount of almonds (about 23 kernels or a handful) contains 164 calories. But if you eat handful after handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.

So remember:

Snacks are great!!
Eat Several mini-meals (5-6 is ideal) per day
Eat high fiber snacks
Eat low calorie fruits and veggies
Stick with the berry family
* Raspberries
* Strawberries
* blueberries
* blackberries
Stick with Dark Green Veggies
* Broccoli
* Asparagus
* Spinach
* Dark Greens
* Green Beans
Eating good quality nuts and seeds
* Almonds with skin on unsalted
* eat in moderation
* extremely calorie dense
Low fat dairy products are good
* low fat cheeses
* no fat cheeses
* unsweetened yogurts

Get Ready for a "Snack Attack" and incorporate High Quality Snacks between meals to help support My Nutrition Plan!!!!

Rules of Good Nutrition

What are the rules of good nutrition? What types of things must you absolutely do to succeed – and what types of things must you avoid?

Seriously, take a moment and think about it.

What rules do you think you’ll need to follow if you want to eat in a healthy way – a way that will improve the way your body looks and the way it feels.

Come up with that list in your mind right now.

Now that you’ve considered these rules, I want you to take a second and think about your list. Specifically, think about where you learned these rules.

Certainly your rules have been influenced by how you were raised, no? Certainly they’ve been influenced by your experiences dining with friends and relatives – comfort foods, right? Of course, no set of nutrition rules is immune to media influences – you can’t help but be bombarded by those Got Milk ads! Your rules have probably also been influenced by what you’ve heard others say – heck, every 3rd episode of Dr. Phil is about food and dieting. And, no doubt, your nutrition rules have probably been influenced by your own past attempts at changing your body – whether you’ve been successful or unsuccessful.

I could sit here all day and list potential nutritional influences. But I’ll stop here since there are probably hundreds of ‘em and to enumerate them all would bore your socks off.

At this junction, I’d just like to go ahead and make my point. And the point is this - very few of your “Good Nutrition Rules” have been influenced by those who know anything about good nutrition – let alone about long-term success and about what it really means to eat in a healthy way! And worse yet, most of those rules have been hammered home without you even knowing it!

It’s time to change the rules.

The Triple S Criterion

Now I’ll admit it. Changing the rules – just like changing your habits – is difficult. Not only does it take a desire to change – “want to” – but it takes a strategy for change – “how to”.

The “want to” is all your own. But the “how to” is what I do best. I’ve committed my career to helping people do just this – to change their rules and change their habits – and have gotten pretty good at it. In changing these rules and habits, everything changes – the way clients eat, the way they sleep, they way they look, the way they feel when they wake up in the morning, and they way they perform in day-to-day activities or during athletic events.

Today, I’m going to teach you a good part of that system – a system based on my Triple S Criterion.

What’s the Triple S Criterion? Well, it represents a three step way of evaluating a strategy for its usefulness.

Step 1 – Simplicity:
Are the rules easy to follow?
Step 2 – Science
Are the rules based on sound scientific principles?
Step 3 – Success
Have the rules produced success in past clients?

Using this criterion, the systems developed for my clients always produce a positive result.

Think again about your nutritional rules – rules that you might be quite attached to. Which criterion did you use when determining your rules? Are your rules based on Simplicity, Science, and Success? Have your rules produced the desired effect – a lean, healthy body that you’re able to maintain; a body that you’re happy with when looking in the mirror?

If not, perhaps they could use a re-evaluation.

Dr. Berardi’s Good Nutrition Rules

Below, I’d like to present my 10 Good Nutrition Rules, rules based on the Triple S Criterion above. In doing so, I hope to accomplish 2 goals.

• First, I want to help you rethink your whole nutrition approach – providing you with a new set of nutrition rules and habits – a set that swiftly moves you in the direction of your goals.

• Secondly, I want to show specifically how the recipes, cooking tips, and strategies can integrate together to represent a complete success system, fully integrated into the basic habits of good nutrition.

So here are the 10 rules:

1) Eat every 2-3 hours - no matter what.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2) Ingest complete, lean protein each time you eat.
Are you eating something this is an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3) Ingest vegetables every time you eat.
That’s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4) If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc), you can – but you’ll need to save it until after you’ve exercised.
Although these often heavily processed grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples – there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5) A good percentage of your diet must come from fat. Just be sure it’s the right kind.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.

Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6) Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your absolute best choices are water and green tea.

7) Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8) Have 10% foods.
I know you cringed at a few of the rules above – perhaps #6 in particular. But here’s a bit of a reprieve. 10% foods are foods that don’t necessarily follow the rules above – but food’s you’re still allowed to eat (or drink) 10% of the time.

100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible.

Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” 4 meals each week.

9) Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10) Balance daily food choices with healthy variety.
Let’s face it; during the week –when you’re busy – you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week – you need to eat something different – something unique.

So, what about calories, or macronutrient ratios, or any number of other things that I’ve covered in many other articles on my own web site and elsewhere? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless. Moreover, many people can achieve the health and the body composition they desire using the habits alone. No kidding! In fact, with some of my paying clients I spend the first few months just supervising their adherence to these 7 rules—an effective but costly way to learn them.

If you’ve reached the 90% threshold, you may need a bit more individualization beyond the habits. If so, visit my web site. Many of these little tricks can be found in my many articles published there. But before looking for them, before assuming you’re ready for individualization; make sure you’ve truly mastered the habits. Then, while keeping the habits as the consistent foundation, tweak away.

SEE ALSO:
For more great training and nutrition wisdom, check out Dr Berardi’s complete system, Precision Nutrition. Containing 5 nutrition guides, two audio CDs, two DVDs, and our Gourmet Nutrition cookbook, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, you get a free lifetime membership to his private, members-only website, where you can talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.

Order Precision Nutrition During the Holidays and get $50 off!
Start Your New Years Resolution Today!!
Offer expires in the Next 30 Days.

Great Nutrition

While displacement foods (unhealthy foods that fill us up, knocking healthy foods out of our diets) are probably at the root of many of our health and body composition crises, what I call "displacement debates" have also become a real problem in today’s information age.

For example, the average North American barely knows what a carbohydrate, protein, or fat is, yet when they hear well-respected experts at the ADA recommend high carb diets and the highly (though not universally) respected Atkins group recommend low carb diets, they get so confused and frustrated they ultimately do little or nothing proactive to improve their health.

This argument is an example of a displacing debate: an academic argument that pushes the more important problems out of the public discourse. For the average North American, following either the ADA recommendations or the Atkins recommendations would go a long way toward improving their health. But instead of suggesting that people just do something, these groups continue to bicker about who’s right at the expense of an ever-growing obesity rate.

Below I’ve presented six of the interesting displacing debates I’ve heard argued lately. Hopefully by discussing them I can put to rest the idea that these issues are of critical importance to your overall health and body composition. I’d like you to understand that these represent small, fine tuning details which are only relevant to a small percentage of the population, if that. On the whole, these debates do more to confuse and paralyze people than to encourage them to take their health into their own hands.

The Top 6 Displacing Debates

1. Fruit is Bad Now?
We all know fruit provides fiber, vitamins, minerals, and low glycemic index carbohydrates, so it should be no surprise that many experts recommend eating a few servings of fruit each day. Heck, this notion has even been turned into a clichéd rhyme:

"An apple a day keeps the doctor away!"

Yet some experts out there actually suggest that fruit might be bad for us! That’s utter nonsense. So, imagine you’re someone with a lifetime of eating habits that are less than optimal (for some of you, it might not be so hard to do) and you’re exposed to this debate. What do you do? Well, nine times out of ten, you figure that if there’s a chance fruit is bad for you, you might as well stay away from it — probably better to reach for a Big Mac instead. After all, it does taste better.

What to do? Eat the damn fruit – but, as with everything else, don’t overeat!

2. Raw? Organic?
Speaking again of fruits (and vegetables), it’s recommended that the average person consume two pieces of fruit and three servings of vegetables per day as a bare minimum. I recommend 10-15 servings per day. Yet most North Americans (athletes included) consume far less than the standard recommendation of five servings of fruits and vegetables.

However, rather than simply recommend more fruit and veggies (no matter how you can get them, for any fruits and vegetables are better than none), experts spend their time fighting about canned fruits and veggies vs. raw fruits and veggies. And then they fight about raw fruits and veggies vs. organic fruits and veggies! Sure, I agree that raw, organic fruits and vegetables are best since they probably have a higher micronutrient count, but let’s face the facts: any fruits and veggies are better than none!

So again, imagine you’re someone with a lifetime of bad eating habits and you’re exposed to all this bickering. What do you do? Well, you'll probably avoid the fruits and veggies, wait for the experts to finish dueling it out, and reach for a Snickers bar instead.

What to do? Get sufficient fruits and vegetables in your diet before worrying about whether they’re organic or not. Once you’ve done that, worry on.

3. Raw Milk vs. Regular Milk
What about milk? In my opinion, it’s not necessary, doesn’t always "do the body good," and should be minimized in the diet (although I see no need for total elimination unless you’re lactose intolerant).

However, if we could simply get more people to drink milk instead of sugary soda, we’d have less obesity and disease. But instead of focusing on healthy behaviors, experts will bicker on and on about regular milk vs. raw milk. Of course, all this does is serve to draw negative attention to milk and away from the other healthy decisions people could be making.

Sure, if it were possible to get raw milk that was guaranteed aseptic, it would be better than processed, pasteurized milk. But faced with the confusion, what do you, the hypothetical sub-optimal eater, do? Well, nine times out of ten, you avoid both kinds of milk and drink another Coca-Cola instead.

What to do? Limit milk, and drink calorie-free beverages like water and green tea instead.

4. Tap Water vs. Bottled Water
Speaking of beverage consumption, people are dehydrated because they drink too little water while drinking too many caffeinated, diuretic drinks (coffee, soda, and alcohol). Dehydration leads to all sorts of health problems for the inactive, not to mention the decrements in athletic performance seen in dehydrated athletes.

But rather than simply promoting the heck out of water consumption, experts will bicker on and on about tap water vs. bottled water. Sure, good quality bottled water is usually a better choice, but don’t be one of these people who stay away from tap water, forget to pick up their bottled water, and simply remain dehydrated.

What to do? Drink sufficient water first; worry about the source later. (Of course, you may want to avoid drinking out of puddles next to pig farms in Uganda.) Put a water filter on your tap or buy one of those filter jugs you store in your fridge and be done with it.

5. Glass vs. Plastic
And how about the bottles the water comes in? That’s right, the glass vs. plastic debate. Just the other day, I was recommending that a group of my athletes pick up some Tupperware so they could whip up all of their meals and shakes in the morning. It’s easy to make a good food choice during the day when you’ve got all your good food with you, pre-cooked, pre-wrapped, and ready to be eaten.

After the talk, one of the athletes came up to me and told me he avoids Tupperware altogether because of the potential leeching of xenoestrogens into his food. When I asked what he uses to store his food in, he told me he doesn’t even preplan his meals. He also told me he needed to lose fifteen pounds and that he was overweight because his nutrition sucked!

Buddy, I agree that glass containers may be marginally better than plastic, but for the love of God, pick up some plastic if it'll help you plan your meals! And this was a world-class athlete! You can imagine how the average guy fares!

What to do? Plan your meals in advance, storing them in woven baskets if necessary. Buy the best containers you can afford. If you can get the glass versions, great; if not, the generic plastic ones will do just fine.

6 . Free Range vs. Extremely Limited Range Meat
Most weightlifters eat lots of protein and that’s no mistake. One of the best ways to get all that protein is by eating a lot of protein and micronutrient-rich lean meat. Protein supplements are okay to supplement your diet, but real food should be your nutritional mainstay and there’s nothing better than good ol’ fashioned lean meat.

Since eating more protein can increase metabolic rate, improve your weight loss profile, increase protein turnover, accelerate exercise adaptation, and (when replacing dietary carbohydrate) decrease the chance of cardiovascular disease, it should be clear that most people would do well to increase their consumption of lean meat.

So imagine the dismay someone might experience when hearing that the experts are now bickering about the type of meat we consume. Many experts muddy the waters when discussing free range vs. grain fed meat, telling people that grain fed meat (the only kind you can find in many grocery stores in North America) is full of toxins, bad fats, and hormones.

Sure, free-range meat is probably a better choice, although there’s little proof the supposed toxins and hormones actually get passed on to us. But again, imagine you’re someone with a lifetime of eating habits that are less than optimal and you’re exposed to all this bickering about lean protein. What do you do? Well, when you’re afraid of the meat you have access to, you shy away from all types of lean meat and reach for another bagel. Bad choice!

What to do? Find the best meat you can by going around to various grocery shops and butchers. Owners of health food stores may also be able to help you locate the best stuff. But don’t be afraid to eat the meat you find in your grocery store — the reports of your impending death are greatly exaggerated.

These are just a few of the displacing debates gaining momentum in the nutrition world. Do your best to get past the marginalia, to get past the differences between all the new programs, and try to discover for yourself the basic principles all the successful programs seem to be built upon. Most importantly, when faced with a choice between two good options, one of which may be marginally better than the other, but both of which would be an improvement over what you're currently doing, just pick one and go with it. You can optimize later, as long as you make an improvement now.

There's no debating that.

SEE ALSO:
For more great training and nutrition wisdom, check out Dr Berardi’s complete system, Precision Nutrition. Containing 5 nutrition guides, two audio CDs, two DVDs, and our Gourmet Nutrition cookbook, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, you get a free lifetime membership to his private, members-only website, where you can talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.

Order Precision Nutrition During the Holidays and get $50 off!
Start Your New Years Resolution Today!!
Offer expires in the Next 30 Days.

My FREE Online Personal Trainer
FREE Fitness And Health Tools

Cardio Fitness Tools
Find your ideal heart rate zone
Assess your cardiovascular fitness
Select an activity,then: Calculate your "pace"
Find out how many calories you have burned.

Free Fitness Profile Tools
Flexibility Measurements
Cardiorespiratory Testing
Body Composition - Body Fat %
Strength Testing

Free Fitness Analysis Tool
Get a Pulse on Your Current Fitness and Health Levels

Find Your Fitness Training Zone
Find Your Maximum Heart Rate and Calculate
Your Perfect Fitness Training Zone