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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It's the Season to Enjoy this Nutritional Powerhouse
Winter squash is an excellent source of vitamin A (beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. It's also a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.

Beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene prevents the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis.

Eating foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation.

Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer.

Beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation.

These are just a few of the many benefits of this delicious vegetable. Eat it often, just don't drown it in butter and sugar!

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Q&A: I need a spot strengthening exercise for my bust. I gain weight there first.
There is no such thing as a spot strengthening exercise for your breasts. Breast tissue is largely made up of fat. This could explain why you gain weight there. The body is very efficient at storing fat where it had previously done so.

What you can do though is strengthen the muscles that underly your breasts. This would be the pectorals. These can be trained by various pushing exercises such as the bench press or dumbbell press, or pushups. You can also train them using what's called a flye. If you are a beginner, one to two sets of 12-15 reps of these exercises done a few times each week should help.

However the best plan is to begin a regular, consistent exercise program that has you keeping your bodyfat levels under control.

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Tailored Fitness Move: Kneeling Rear Delt Raise
Rear delts are an often overlooked aspect of the shoulder that need your attention. This version of a rear raise adds core stabilization. Use a resistance tube or a cable stack. Look here for the Kneeling Rear Delt Raise.

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Fitness Research
What's the Best Training Volume for Your Workout?

According to researchers in Spain, moderate resistance training volume was found to produce more favorable strength gains than high or low volumes.

The purpose of this study was to examine the effects of three resistance training volumes on maximal strength using the snatch, clean & jerk, and squat exercises during a ten-week training period.

Fifty-one experienced (>3 years), junior lifters were randomly assigned to one of three groups: a low-volume group, a moderate-volume group, and a high-volume group. These subjects trained 4-5 days a week and accumulated either 3,030 repetitions (high-volume group), 2,481 repetitions (moderate-volume group), or 1,923 repetitions (low-volume group) during a ten-week periodized program.

Results showed that short-term resistance training using the moderate resistance training volume tended to produce greater strength gains compared with low and high training volumes.

Gonzalez-Badillo J, Gorostiaga E, Arellano R, Izquierdo M. (2005). Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. Journal of Strength and Conditioning Research, 19(3): 689–697. (9/27/2005)

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Tailored Fitness Recipe: Butternut Squash Soup with Caramelized Onions and Apples
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 40 minutes

Ingredients
1 rib of celery, chopped
1 carrot, peeled and chopped
1/2 onion, large dice
1 teaspoon olive oil
4 cups butternut squash, peeled and seeded
3 cloves garlic, minced
1 tablespoon fresh oregano, chopped
1 quart vegetable stock or water, more maybe needed
salt and pepper to taste

1 tablespoon curry powder
1/2 onion, large dice
1 Granny Smith apple, peeled and cored
1/2 tsp olive oil
2 tablespoons non-fat yogurt
6 sprigs fresh dill, washed

Cooking Instructions
1. In a soup pot, saute the onion, celery and carrot in the oil over medium heat until the onion is golden, about 5 to 6 minutes. Add the squash and garlic cooking 5 minutes, stirring. Add the oregano and stock and simmer about 15 minutes or until the veggies are soft.

2. While the soup is cooking, place a saute pan at medium-high heat with 1/2 teaspoon of olive oil and saute the diced onions.

3. Cut the apple into a large dice and when the onions are golden, add to the pan, toss sauteing 2 to 3 minutes. Add the curry and cook 1 minute. Remove from the heat, add the dill and set aside

4. Place all of the cooked veggies (except the curried onions and apple mix) and liquid from the pot in a blender or food processor and blend until smooth. More stock may be needed to adjust consistency.

5. Return to the soup pot and add the curried onion and apple. Simmer for 2 minutes. Season to taste and adjust consistency. Serve hot or, on warm days, chilled.

6. Garnish with a dollop of yogurt and a sprig of fresh dill.

Nutrition Facts
Serving Size: about 1 cup of soup
Amount Per Serving
Calories 95
Protein 2 g
Total Carbohydrate 20 g
Dietary Fiber 5 g
Sugar 8 g
Total Fat 1 g
Cholesterol 0 mg Percent Calories from Fat 13 % Percent Calories from Protein 9 % Percent Calories from Carbohydrate 78 % ______________________________________________________________
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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If this e-mail/link has been forwarded to you and you are not a subscriber yet, you can subscribe F*R*E*E at the Tailored Fitness website. Sign up now and supercharge your home workouts.