Once there, you'll need the password "newyear" minus the quotes to access the download page.

When you reach the download page, click on the link to open your ebook.

Adobe Acrobat Reader will open the file, if you have Acrobat Reader installed on your machine.

If you wish to save the file for later viewing, right click on the link, and select Save Target As... from the pop up menu. Navigate to a place on your hard drive, and save the file.

I hope you enjoy the ebook.

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Why You Need to Drink This Beverage Now
Green tea is an unfermented tea, packed with powerful antioxidants. Green tea also contains polyphenols such as tannins (a nutrient antioxidant) catchins (EGCG which is a powerful antioxidant), and flavenoids, as well as other vitamins and minerals. These antioxidants help you fight free radicals, which can mutate cells and make you sick.

Green tea is becoming widely viewed as one of the superfoods of the future.

Researchers at the University of Murcia in Spain (UMU) and the John Innes Center (JIC) in Norwich, England have shown that a compound called EGCG in green tea prevents cancer cells from growing by inhibiting the enzyme dihydrofolate reductase (DHFR), which is a recognized, established target for anti-cancer drugs.

Also, a team of doctors working at the University of Geneva concluded that "Green Tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se." Similar research conducted by doctors in Switzerland also confirms the thermogenic properties of green tea.

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Q&A: I need to know what kind of excercises to do without any equipment to make my arms get bigger and have muscles and to get abs.
Here are a few suggestions for exercises that will help.
For biceps you could do chin-ups, you would need a bar to hang from but a tree branch could also work or monkey bars at a playground.

You could do chair dips for your triceps. Pushups will hit your tri's as well as your chest and give your core some work too.

For your shoulders you could attempt to do handstand pushups-these are super hard though and require some coordination too.

If you have access to some minor equipment you could do curls for your bi's with dumbells or resistance tubing. You could do a tricep overhead press as well. For shoulders lateral raises and military press are great.

For your abs, if you can't see them then you need to drop body fat, not weight. You could try doing some interval training to burn off those calories and fat.

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Tailored Fitness Move: Single Leg Squat
Most people find it hard to believe that you can build strength without having to do a barbell squat. These same people have never tried a single-leg squat. Go to the Single Leg Squat.

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Fitness Research
Does Ginseng Enhance Aerobic Performance?

Recent research has indicated that panax notoginseng (ginseng) supplementation can enhance performance during endurance exercise.

Researchers from California State Polytechnic University and Bowling Green State University have concluded that 1,350 mg per day of panax notoginseng supplementation for 30 days improved endurance time to exhaustion, lowered mean blood pressure and VO2 during endurance exercise.

The purpose of this study was to investigate whether a single 1,350 mg dose of panax notoginseng could enhance aerobic capacity, endurance, and mean blood pressure. Subjects were randomly assigned to an experimental or control group. For 30 days the experimental group took the ginseng while the control group use a placebo. The experimental group improved their endurance time by more than 7 minutes and lowered maximal mean blood pressure and VO2.

The ginseng dose of 1,350 mg per day used in the present study may be given to enhance aerobic capacity and endurance during exhaustive endurance cycle exercise. However, its long-term effectiveness in lowering mean blood pressure and systolic blood pressure should be further investigated.

Liang, M, Podolka, T, Chuang, W. (2005). Panax Notoginseng Supplementation Enhances Physical Performance During Endurance Exercise. Journal of Strength and Conditioning Research, 19 (1): 108-114 (5/4/2005)

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Tailored Fitness Recipe: Citrus Shrimp and Toasted Couscous Salad
This recipe serves 6
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients
12 ounces toasted couscous
1 pound medium shrimp, peeled and deveined
1/2 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
1/2 cup scallions, chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes
salt to taste
freshly ground black pepper

Cooking Instructions
1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.

2. Bring another pot of salted water to a boil with 1/4 cup of the lemon juice. Add the shrimp and turn off the heat. Leave the shrimp in the hot water until they are just cooked through, about 90 seconds. Drain and let cool.

3. Whisk the remaining lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, shrimp, herbs, onion and tomatoes.

4. Season with salt and pepper to taste. Chill and serve cold.

Nutrition Facts
Serving Size about 1 cup
Amount Per Serving
Calories 399
Total Fat 11 g
Saturated Fat 2 g
Protein 23 g
Total Carbohydrate 50 g
Dietary Fiber 4 g
Sodium 416 mg
Percent Calories from Fat 25%
Percent Calories from Protein 24%
Percent Calories from Carbohydrate 51%
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Recommended Fitness Product
Do you find yourself doing the same stretches all the time? Or are you not stretching at all? Stretching is an important part of a well-rounded fitness program. I've found a great resource that will allow you to create personalized stretching routines. Download a f*r*e*e* demo version of InstantStretch v2.0 ______________________________________________________________
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