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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Table of Contents:
Fitness Q&A: Will strength training make me big & bulky?
The Training Secrets of Fitness Models Only The Pros Know
Tailored Fitness Move: T Push Up
Fitness Research: How Women's Metabolism Responds to Strength Training
Tailored Fitness Recipe: Fresh Strawberry Almond Tart

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Q: Will strength training make me big & bulky?
No, it won’t. Many of the women bodybuilders abuse drugs to get that large. And to get big and bulky, you have to eat a large amount of calories and lift a lot of weights. The average woman will not get big and bulky. Women do not have enough natural testosterone to put on enormous amounts of muscle. In fact, strength training will help you achieve a lean body faster. By adding muscle your body will burn more calories even at rest.

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Tailored Fitness Move T Push up
This version of a push up as an element of core training to a standard pushup. These are very challenging. See it here.

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The Training Secrets of Fitness Models Only The Pros Know
Using bodybuilder programs featured in fitness magazines is not an effective fitness strategy because you are not a bodybuilder, nor do you use their “supplementation” techniques. The average person needs a workout customized to their specific needs that includes variety, intensity, and fun. Generic workouts will only work short-term because the body adapts to stimulus quickly, sometimes as quickly as two weeks. Periodization, constantly challenges your body and provides the proper progression, which is the key to getting results. Email me for a customized program and you’ll feel and see the difference instantly.

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Fitness Research
How Women's Metabolism Responds to Strength Training
The purpose of this study was to determine the effect of a session of resistance exercise on women's metabolism.

Seven moderately active, non-obese healthy women participated in the study. The average age was 40. The resistance exercise program consisted of 4 sets of 10 exercises at an intensity of 70% of 1RM with the last set performed to failure.

The study showed a significant increase of 327 kcals in twenty-four hour energy expenditure during the resistance training day with the majority of the increase occurring immediately following the exercise (up to 90 minutes). A secondary result of the study showed that the increased energy demand was met with increased carbohydrate oxidation and not fat oxidation.

The results of this study support several other studies done in men and women which showed increases in energy expenditure following resistance exercise for periods as long as 24-36 hours. Some studies have shown an increase in fat oxidation, however this study did not.. The results of this study would indicate that resistance training can be a valuable tool in designing programs targeted at weight management.

Melanson, Edward, L. 2005. Twenty-four hour metabolic responses to resistance exercise in women. Journal of Strength & Conditioning. 19(1), 61-66.

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Tailored Fitness Recipe:
Fresh Strawberry Almond Tart
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 8 minutes

Ingredients
6 eggs, separated (at room temperature)
1 cup almond flour (see below how to make this)
1/4 cup sugar
1/4 cup orange marmalade
2 pints strawberries washed, hulled and halved
2 tablespoons crushed almonds

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

2. Spray a 10" removable bottom tart pan with a non-stick cooking spray.

3. In a mixing bowl, whip the egg yolks and 1 tablespoon of water on high speed until thick and lemon colored, about 5 minutes. Fold the almond flour into the yolks.

4. In a clean bowl, whip the egg whites and sugar until medium peaks form, about 2 to 3 minutes. Add a large tablespoon of the whites into the egg yolk mixture to loosen it and fold the remaining egg whites into the mixture and mix until just combined.

5. Pour the batter into the prepared tart pan. Bake until the edges are golden brown, about 5 to 8 minutes.

6. Cool for 15 minutes. Remove from the pan and place on a rack to finish cooling.

7. In the microwave, warm the orange marmalade until it is runny and brush the top of the tart with half of it.

8. Lay the strawberries on the glaze in concentric circles, mounding them in the middle of the tart.

9. Glaze the strawberries and the edge of the tart with the remaining orange marmalade glaze. Sprinkle with almonds.

To make almond flour
Make almond flour in a miniature food processor or in a large high quality food processor. Coffee grinders work, too. You can use either “whole raw” almonds with the skins still on, or “blanched almonds”, which do not have the skins and have less fiber and a slightly higher carb count.

Just fill the bowl of the machine you are using to the halfway point - no more than that - and pulse the machine on and off until you have a fine consistency. If you must, you can fish out any few stubborn nuts from each batch, rather than over-process the rest.

Nutrition Facts
Serving Size 1/8 of cake
Amount Per Serving

Calories 175
Total Fat 7 g
Saturated Fat 1 g
Protein 9 g
Total Carbohydrate 22 g
Dietary Fiber 2 g
Sodium 55 mg
Percent Calories from Fat 32%
Percent Calories from Protein 19%
Percent Calories from Carbohydrate 49%
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