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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Q:There is no gym where I am staying on vacation. What can I do to maintain my fitness level?
For maintaining fitness while on vacation with no gym in sight, there is one piece of equipment you can rely on. It's free, portable, and provides all the resistance you'd need. Click here to learn about a vacation workout.

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Tailored Fitness Move: Dumbbell Sumo Squat to Upright Row
The dumbbell sumo squat to upright row is another time saving move that will hit your lower and upper body at the same time. Make sure to practice your form on each exercise before combining them into this super-effective move. Click here to see the Dumbbell Sumo Squat to Upright Row

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Improve Your Nutrition Instantly by Adding This One Super Food
Almonds are good, and good for you. They’re cholesterol free, low in saturated fat, and a great source of fiber. They’re also high in monounsaturated fat, which can help lower your “bad” cholesterol and maintain your “good” cholesterol. Almonds are the best source of the antioxidant vitamin E in the form of alpha-tocopherol and also pack plenty of protein, magnesium, calcium, potassium, copper and zinc. Last but not least, almonds have lots of phytochemicals, which have lots of health benefits of their own. Try changing some of the bad fats in your diet for one ounce of almonds.

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Fitness Research
Which stretching techniques are most beneficial for tight hamstrings?

Researchers from West Virginia University recently investigated the effects of 3 different stretching techniques on hamstring flexibility. The techniques investigated were self-stretching, static stretching, and PNF stretching.

Healthy young adults with tight hamstrings were used in the study and split into 4 different groups. The groups included self-stretching, static stretching, PNF, and a control group. All groups, except the control performed a 30-second stretch 3 days per week for 4 weeks with their assigned technique. Pre and post study measurements were performed by an experienced physical therapist.

Results indicate that while all stretching techniques performed showed improvement over their baseline, only the static stretching group revealed statistically greater flexibility than the control group after 4 weeks.

These results suggest that athletes and clients with tight hamstrings may benefit from performing static stretching for 30-seconds 3 days per week for at least 4 weeks to increase hamstring flexibility. It should be noted that this study only investigated the effects of these techniques on hamstring flexibility and further research is needed on other muscles and muscle groups to come to similar conclusions.

Davis D, Ashby P, McCale K, McQuain, Wine J. (2005). The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. Journal of Strength and Conditioning Research, 19(1): 27–32. (6/1/2005)

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Tailored Fitness Recipe: Festive Rice Salad
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 30 minutes

Ingredients
2 cups long grain rice
2 1/2 cups water
2 cloves garlic
1/4 teaspoon salt
1 cup Roasted Shallot Vinaigrette (see recipe)
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced red onion
1 cup grape tomatoes
1/4 cup fresh basil, slivered

Cooking Instructions
1. Rinse the rice under cold running water until the water runs clear. Drain thoroughly.

2. Place the rice and water in a heavy saucepan with a tight-fitting lid. Bring to a boil over high heat, stirring gently to keep the rice from sticking to the bottom of the pan.

3. When the water is boiling rapidly, stop stirring, cover the pan with the lid and turn the heat down to low. Let cook, without lifting the lid, for 20 minutes.

4. Remove from the heat, lift the lid to release the steam, and replace it immediately. Let stand, covered, for 10 minutes and serve.

5. Meanwhile, crush the garlic with the salt making a rough paste. Add the garlic paste to the Roasted Shallot Vinaigrette (recipe below) and let stand for at least 15 minutes to combine flavors.

6. Add the vinaigrette to the cooled rice and toss with the vegetables.

Nutrition Facts
Serving Size 1 cup of salad plus vegetables
Amount Per Serving
Calories 231
Total Fat 4 g
Saturated Fat 1 g
Protein 4 g
Total Carbohydrate 43 g
Dietary Fiber 2 g
Sodium 295 mg
Percent Calories from Fat 17%
Percent Calories from Protein 8%
Percent Calories from Carbohydrate 75%

Substitute a low-fat, store bought vinaigrette for the Roasted Shallot Vinaigrette.

Roasted Shallot Vinaigrette

This recipe serves: 8
Preparation time: 10 minutes
Cooking time: 30 minutes

Ingredients
2 shallots
1/2 teaspoon kosher salt
2 tablespoons Dijon mustard
2 tablespoons verjus, red or white (a tart fresh juice of unripe wine grapes)
2 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil
4 tablespoons chicken stock
1 tablespoon chopped chives
freshly ground black pepper

Cooking Instructions
1. Preheat the oven to 350°F.

2. With the skin on, cut the shallots in half lengthwise. Spray a baking sheet with non-stick spray. Drizzle the shallots with a bit of the olive oil and place them on the baking sheet cut side down.

3. Roast in the oven until the shallots are very soft, about 20 to 30 minutes.

4. When the shallots are cool enough to handle, remove the skin and the root end. Puree the shallots and salt in a food processor.

5. Add the mustard and puree. Add the verjus and vinegar by the tablespoon, pureeing after each addition.

6. With the motor running, add the olive oil and stock slowly through the feed tube.

7. Stir in the chives and pepper. Adjust the salt and pepper to taste.

Nutrition Facts
Serving Size 2 tablespoons
Amount Per Serving
Calories 29
Calories 43
Total Fat 3 g
Total Fat 4 g
Saturaed Fat 0 g
Saturated Fat 1 g
Protein 0 g
Protein 1g
Total Carbohydrate 1g
Total Carbohydrate 2g
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Recommended Fitness Product
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