Now you can use this change to your advantage, although many of us pass up the chance without ever realizing it. Ever notice how we all worry about “beach-ready bodies” in the

Start thinking about the changes you will need to make to your fitness plan once we start heading into Fall 2009.

summer? Well, because it’s hot, days are linger, and more of us is more likely to be exposed. And everyone, whether they admit it or not, worry about physical appearance to a certain degree. When the weather cools off, we may have extra leeway to cover up the one too many chocolate bars that make their way into our diets.

Despite this change in weather and more lax attitude, many people still find ways to keep fit and focused even through the harshest winter months. Now we still have a ways to go before winter kicks in, but I want to give you some tips now to prepare yourselves and avoid packing on the pounds as the weather slowly cools off. Also realize that some places will begin to see snow as early as next month! So, read on, get ready, and enjoy cool crisp Fall weather to your advantage and as a welcome break from all that mosquito spray!

Tips For Escaping the “Winter Bulge”

1. Continue to eat well and to count calories! This is a biggie since our biological tendency is to eat more during winter months. And while this may have been advantageous for our ancestors who needed extra body fat for insulation, it’s not necessary in our modern world of specialized winter clothing that can keep us warm with no added effort. We are also not as active as our ancestors who hunted to survive and therefore expended more calories in seeking food than we do in opening the refrigerator.

2. Stay active. So many people get caught up in those warm blankets a little long during winter months and without even noticing, drastically decrease their activity level in doing so. And the roblem with decreasing activity level? Well, it inreases the risk of gaining weight through excess calories and a slower metabolism.

3. Change up the routine. While you may be accostomed to a late afternoon run in summer, it may be too dark for that run at the same time during winter months. Why? Well, remember clocks “fall back” an hour, meaning that it will get darker sooner. So how do you avoid any issues with this? Try changing around your schedule to get your exercise in early morning or mid-afternoon instead if at all possible.

4. Keep up your appearance and never lose focus. While baggy winter clothes and layers may give a temporary cover up for those love handles, don’t forget they are still there. And you, as the sole caretaker of your body will have to face the fact that they are still there. You don’t want them there, but if you doin’t do anything about them, they will never go away. So? Keep focused on you fitness goals and keep several reminders of those goals where you will see and remember them each day.

5. Ease into the time change. This is one a lot of people pass up. Rather than just waiting for the day that you need to put your clocks back an hour, ease in to the change by adjusting your bedtime little by little to accustom your body to the new, shorter days. For example, rather than turning your lock back an hour and sleeping in, start going to bed 10 minutes earlier each day the week before. By the time the day rolls around, your body is already used to the time change and the adaption process is that much easier.

This by far is not an exhaustive list, but it’s a start. Just some ideas to keep in mind and to keep you focused on your fitness plan no matter if your in sunny South Florida, or cool and calm Minnesota.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat

Stretching is extremely important to any fitness plan-even those of professional athletes. Flexibilty helps reduce risk of injury and improves overall strength and performance.

injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. So how can you include an effective flexibility workout in your fitness plan? Here are some guidelines:

1.  Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.

2.  Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

3.  Special Attention to Tight Areas. Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you change up your flexibility training to maintain your strengths and improve your weaknesses, you may stretch already overstretched muscles and miss areas that need training.

4.  Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 30 seconds. Older adults, pregnant women and people with injuries will need to take special precautions.

5.  Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.

6.  Warm Up First. Don’t forget to warm up your muscles before you begin. Walking briskly for 10 to 15 minutes is a simple way to do this.

7.  Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.

8.  Stretch Your Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breathing can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.

9.  Stretching doesn’t make you “wimpy”. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.

10.  Do It Consistently. It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness plan.

Stretching has many far reaching benefits that you will begin to notice soon after you begin incorporating it as part of your daily fitness routine. So many people overlook this major component of a well-developed exercise program and end up injuring themselves or not reaching their full potential. Take the extra time to warm up or wind down after a great workout and you will feel more limber and energized than ever!

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath,

Asthma shouldn't keep you from exercise training if you take precautions and keep your inhaler handy.

and chest tightness.  Asthma tends to occur with people who are genetically or environmentally predisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise training, and exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following:

1. Bathe your pets weekly.
2. Don’t smoke or permit smoking in your home.
3. When mold or pollent counts are high, you should stay inside with air conditioning.
4. Wash your bedding and any stuffed toys  at least once per week in hot water.
5. Wash your hands every chance you get.
6. Get a flu shot.
7. Wear a scarf over your mouth and nose in the winter months.
8. Be proactive and know your triggers and  how you should avoid them.

Now that you know a little more about asthma, you  may be wondering where exercise fits in.  As most doctors will tell you, you shouldn’t give up on sports or exercise at all.  You just have to be smart about how you play and take special precautions to avoid attacks.

Almost all doctors agree that the best way to  prevent attacks during exercise is to keep your  inhaler and medication close by.  You should never use the inhaler more than 3 times during a game or exercise session.  If you are up the previous  night with coughing and wheezing, it’s always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports.  There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn’t  “all in your head”, it is a real physiological  medical treatment that will require treatment to prevent and treat.  Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive.  Don’t let it put you in a life of  misery – as you can enjoy exercise just like everyone else.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Running can help you kick-start a well-rounded fitness plan!

your fitness plan.  Experts say these activities are not only excellent aerobic exercise but they can be the easiest and most natural route to fitness. Running or walking outside, however, may not always be a natural choice. If you’re not enthusiastic about running or walking in winter weather or summer humidity, or if you live somewhere where there are few sidewalks or where there’s a lot of traffic, you may want to invest in a state-of-the-art treadmill.

A treadmill can make it easier to achieve fitness goals and the latest treadmills offer many fun, motivating features that let you track progress. Not all treadmills are created equal and a badly designed treadmill may ultimately do more harm than good. It’s important not to settle because a bad short-term choice could have serious long-lasting health consequences. Since exercise should be a life-long habit, you want a treadmill that will protect potentially fragile joints.

When you exercise on concrete sidewalks, for example, the impact shock is “bounced” back to your knees and hips, because concrete is a rigid material. This can also be true of rigid, heavy steel treadmills. When choosing a treadmill, look for one with active shock management features and an aluminum frame. Aluminum frames provide strength but also flex more than steel.  As a result, your joints can stay healthier for longer.

Another extremely important issue when it comes to running is footwear. It is extremely important that you invest in good, comfortable, anatomically correct running shoes. Wearing old running shoes with worn soles or shoes specified for activities other than running can cause soreness, blisters, severe joint pain, and other even more serious problems. Running shoes need to be switched out quite often and replaced once the wear and tear has kicked in.
Running, like any physical activity, can take some adjustment at the beginning but can be a great asset to your fitness plan!

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

In fact, a study – “Effects of Prolonged Wakefulness on Subjective Measures of Activation” – showed that energy and

Sleep deprivation can greatly hinder any visible progress from your fitness plan.

concentration decreased significantly, and tiredness rose in those that were chronically sleep deprived. If you have less energy and are more tired, this will certainly not help your body reshaping efforts. Plus it is only when you rest and sleep that your body recuperates from the efforts you have made in the gym and from your fitness plan. (Casagrande M, and Violani C, Bertini. “Effects of Prolonged Wakefulness on Subjective Measures of Activation” Department of Psychology – University of Rome)

You don’t gain muscle while in the gym but outside of it – the proper foods you eat and the rest and recuperation you allow cause the positive change to happen. Sleeping enough is also crucial for a biological reason. You may have heard of human growth hormone (HGH) mentioned as one of the wonder hormones your body produces, and how as young adults we have prodigious amounts of this substance. Indeed, HGH has been shown to be a veritable “fountain of youth.” Many of the physical changes associated with aging are linked to declining HGH levels. It is generally considered normal that as you age you get weaker, fatter, unhealthier, and you lose your energy and vitality. It is no coincidence that as we experience these changes, our levels of HGH decline as well. Recent studies show that HGH can counteract some typical age-related problems:

• Thin skin and skin wrinkles. HGH promotes and increases the synthesis of new collagen and protein tissue.
• Muscle wasting. HGH again promotes and increases the synthesis of new protein tissue.
• Abdominal fat. HGH is directly involved in the metabolism of fat. Injecting HGH directly into the abdominal   skin (which is the normal method of administering prescription HGH) results in localized and overall fat   loss.
• Poor Sleep. Results in less HGH being released.
• Decreased energy. The hormonal system is a potent metabolic regulator.
• Lessened Sexual performance. 40% of the participants of a recent HGH study reported increased libido.
• Weak bones. HGH’s positive effect on bone density is measurable.

HGH is released from your body in a pulsatile fashion. This means it is released in spurts at specific times during the day or night based upon circadian and external influences. The greatest amounts of HGH are released when you sleep. So, if you don’t sleep enough, or sleep fitfully, then you are not allowing your body to get the full benefits of HGH because the potential for it to be released is significantly diminished. Combine this with the fact that, even under normal sleeping conditions, your HGH output decreases as you age; it is no wonder that we all seem to have such a hard time losing fat as the years roll by. Two thirds of male HGH production occurs during deep sleep; while only one third of women’s HGH production occurs during this time, it is still a significant amount that should be maximized every chance you can get.

How important and effective is HGH? While there are very few cast-in-stone conclusions in any field of science, recent data and studies have shown that HGH seems to be a very powerful ally in your battle against fat and declining health as we age. A past “USA Today” article talked about the research on HGH and the growing fascination with this highly touted hormone. They reported that studies have shown that, as we age, we secrete less HGH. They found that aging is also highly correlated with declines in our deep sleep patterns. The studies found that the less deep sleep we got, the less growth hormone our bodies secreted.

University of Chicago researchers found that the first stage of age-related deterioration of sleep quality occurs between the ages of 25 and 45. These people sleep as long as younger people, but spend less time in restorative deep sleep (Journal of the American Medical Association). The same scientists found that the proportion of deep sleep drops from nearly 20% of a normal night’s sleep for those studied under 25 to less than 5% for those over 35. By age 45, few people spend any time at all in deep sleep.

Other studies of the elderly have linked HGH deficiency to increased obesity, loss of muscle mass, and reduced exercise capacity. One of the study’s directors, Eve Van Cauter, says, “We have no data to suggest that maintaining higher levels of growth hormone will increase longevity, but it could increase the healthy status for a longer period of time.” Thomas Roth, sleep medicine chief at Henry Ford Hospital in Detroit, calls Van Cauter’s report “very important” because it shows that the decline in deep sleep begins at a relatively young age and is strongly correlated with a drop in growth hormone levels.

Since deep sleep is so important to allowing maximal levels of HGH to be released naturally, what can we do about it? First, by exercising regularly and with concerted effort, we are naturally more tired and thus tend to fall asleep faster and more easily; we also tend tol sleep more deeply. This phenomenon, whereby deeper sleep increases your HGH output, is what I consider a freebie. No effort at all is required on your part to get better results from your fat loss efforts. The only thing you have to do is simply get a better night’s sleep. Knowing the importance of good rest, as you do now, please make sure you do everything in your power to get regular, deep, and restful sleep.

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Visualizing success is an extremely effective and important part of a successful fitness plan. Consider, for a moment, my own story and the part that visualization played in helping me to achieve my results.   Do you think it helped me? I

Visualization plays a major role in creating an effective fitness plan and helps you keep on track when you face challenges on your journey towards optimal fitness.

guarantee you it did. And this was not a fluke: I’ve received many letters from others who have successfully used this technique of visualizing the physique they wanted. The funny thing is now the “visualizer” has become the “visualized.” Many have told me they now use my physique as the inspiration and ‘standard’ for the physique they want to achieve (except of course for the women).

In fact, visualization is now a standard athletic training technique for all competitive athletes.   Studies have found that using your mind to visualize a perfect golf swing, a perfectly timed jump, a targeted swing at a speeding tennis ball – whatever it happens to be that requires precise coordination combined with explosive body movements – improves the task almost as much as if one had spent hours in actual physical practice.

Why does this happen? Scientists have yet to pinpoint the actual reasons behind the success, though they admit that

studies show visualization works. In the same way that athletes improve their performance through visualization, so too can you improve your body transformation results.  By focusing, laser-like, on the image you are trying to get your body to accept as yours, you are more likely to achieve it.

These sessions of intense concentration cause tremendous synaptic firing of your brain cells as you “program” your brain to allow your body to change into the exact shape you want.  This technique will not enable you to visualize your physique to look like Arnold Schwarzennegger’s or Corey Everson’s without eating better or working out – it would be nice if it were that easy – but it will make a significant difference in your final results; visualization most definitely works.  Don’t be afraid to use this technique as part of your fitness plan:  remember, “What you can conceive, you can achieve.”

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

12 weeks before and after results using my fitness plan - handicapped by degenerative disk disease, missing fingers on left hand, and one leg shorter than the other

Read what Scott had to say:

What are the top 3 questions you had before buying my fitness plan?
1 Can i really lose weight with this product?
2 Do i have what it takes to overcome my disabilities
3 And is this Harry Johnson for real! is he really going to be there for me?

Why did you most likely want to purchase/use this?
Because it was just not another diet miracle pill like the others

What were your 3 biggest objections (that were overcome somehow) when considering buying my fitness plan?
1. If it will really work
2. Will i really get the results
3. Will this guy be there to answer my ?

What keeps you up at night?
My sleep Apnea and Generative Disk desease

What are you most afraid of?
Failure

What are you angry about?
Not staying in shape years ago

What do you worry about?
My health

What do you secretly desire?
I desire to be healthy and feel good

What are your top 3 frustrations?
1. Lacking the energy to work out
2. not having the money to pay bills
3. Feeling sorry for myself and not doing anything

What is the main problem you are trying to solve with my fitness plan?
Get healthy again

Why do you have this problem to begin with?
Got lazy and gave up

Scott Engel 12 week results. Scott has degenerative disk disease, one leg shorter than the other, and missing fingers. What's your excuse for not getting better results than Scott?

Why do you want to get rid of it?
Im 48 and you Harry Johnson inspired me to to take charge of my life again. And only because you were there as my coach

What are the top 3 emotional reasons you bought my fitness plan?
1. I needed somthing to really work this time
2. The doctor told me i have an health issue
3. Loss self confidence

What are the top 3 logical reasons you bought my fitness plan? (What’s the justification for buying?)
1. lose weight to help my sleeping condition
2. to get lean muscle and stay that way until i die, only your program can alow that for people.
3. to help others when im living proof that it works

What did I do to get you to trust me and my website?
You Harry Johnson have not lied to me in any way, shape, or form and seemed to be really sincere about helping people.

What other kind of websites do you visit frequently that are related to mine?
Yours is the first web site i come across with this type of help

Harry i just lost another 1% of fat, when this is over in 12 weeks i will have to buy new close. Your program with your help needs to be on American TV on OPRA. Your a vary special person Harry many people just want to make money but when you personally take time to coach the group it say’s alot about the individual. At no time i have felt like you are a rip off but the opposite, a big hearted person. I want to fullfill my life and help others too so im telling everyone about you and your products. We need to get America Harry Johnsonized into shape. Thanks My Friend

Hi Harry, having a personal trainer keeps me on my toes i do not want to let you down. So that keeps me positive a focused on my exercise and dieting. I realize shortly we will finish and you will start with another group so we need to learn as much as we can in 12 weeks. I have benefited greatly and i just keep getting healthier. This is the best ive felt in years and i have that positive outlook on life from the help of the body maps you supplied. You cannot accomplish this goal without the maps.

Harry my 12 week pictures i started at 22% body fat ended at 9.5%.  My pants size was 34″ 3/4 and at my 12 weeks im wearing a size 32″x34″ blue jean. The  diet and exercise becomes natural, just like making the meals each day. We need to stay positive because we will have ups and downs. Ive had a few times where i slipped with the diet or exercise. You just pick up and get into the grove again no big deal . My left leg is .400 shorter than the right I only have a couple of fingers on my left hand and  generative disc disease thats slowing me down along with sleep apnea. So i think im doing really good with what i can do. I still want to be a ameture bodybuilder. People dont need to get upset with themselves when problems accure, keep pushing forward have that drive and dont let go.

Scott Engel

These results and comments by people like Scott Engel inspire me, push me to develop better and more effective ways to get in shape, and fuel my desire to help others.

Do you want to be a success story like Scott? Does any of what Scott said ring true with you too? Then fill out the form below to get on the advance notification list before the 200 slots I’ve allocated for this event have been filled up. First come, first served. This could be a life changer for you my friend. Simple decisions can lead to momentous outcomes. Here are the details again:

I’m hosting a Free Webinar on July 7th, 2009, at 9:00 PM EST. I will attempt to answer all of your questions about getting into great shape quickly, and easily, as well as details about my program.  I can only hold 200 people, and I’m not only sending this email to my list of 97,000 subscribers, but also my fitness partners will send their clients as well. I can promise you those 200 slots will go quickly.

So if you’re interested in me revealing the details and secrets of how to achieve your ultimate shape, regardless of present condition, shape, or age, then you should circle July 7th on your calendar at 9:00 PM EST for the “tell-all-secrets” seminar that will rock your world. Here is the sign up link to receive advanced notification:

Take Charge!

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Can my fitness plan really get me in shape?

When asked this question, most people would say, “of course I am!” But if you dig down deep inside, a lot of people mirroring those positive statements actually hide an insecurity — a feeling of maybe not deserving that better body their words say they should. Is it possible you feel this way ?

There’s no shame if it is, because most people do. Why? Human nature. I’ll give you an example.

Have you ever noticed how even the most famous movie stars often go “ga-ga” when meeting other famous actors? The reason is we all idolize others that are publicly known and acknowledged. From actors to politicians or astronauts, when seen or read about from afar, these figures seem larger than life. In reality they’re no different from you or I.

Angelina Jolie - No different from you or I... Really!

Ever notice how often people say after meeting a famous person that, “they seemed so nice, so down to earth.” It was as if they expected them to somehow act “different” and not be at all like “normal” humans. But they are normal, no different than the average person. They just happen to be better known either through their deeds or other societally admirable trait.

The point I’m trying to make is, often, many that are trying to get in shape look at others that are in shape and say to themselves, “I can’t ever look that way”. They unknowingly sabotage themselves before they ever start by erecting a mental roadblock. They reason, “those people are genetically gifted and can get in shape easily”. These people have also struggled to get in shape all their lives so they think they must be different.

Don’t believe it!

While it’s true there are differences in the rate at which everyone loses fat and gains muscle, and hormones can play a role, those differences are subtle.

Here’s a true statement:

EVERYONE can lose fat, gain lean muscle, and get into great shape.

Age is no impediment to achieving succes with a well-designed fitness plan

Here’s another one:

It doesn’t matter what age you are, you can get into great shape…Really!

What I want you to come away from today is the realization that it is possible for you to use a good fitness plan and get into really good shape.

You are no different from I or anyone else that is fit.

I’ll remind you that before I won the 1998 EAS Physique Transformation Contest (Body For Life contest as it’s called today), I had already been working out for 8 years. Yet I looked like I hadn’t worked out a single day in my life. If there was anyone that could complain about having bad genetics it was me.

Using the right fitness plan PLUS the right mental state, allowed me to win

Yet, in a matter of months I completely turned my body and life around. After winning I was featured in Muscle Media magazine, had a new Corvette, money, and was on top of the world. People looked up to me and used my body as an example for the one they wanted. Yet, I hadn’t really changed on the inside. I was still the same person that had struggled just a few short months before, desperately trying to figure out a way to finally get in shape.

In reality, I knew how to get in shape all along. I had gained a vast amount of knowledge from the previous 8 years where I studied everything I could get my hands on about getting in shape. The only thing I did differently was I finally applied that knowledge into a fitness plan that worked for someone like me, a “hard-gainer”; someone that struggled to lose fat and gain lean muscle.

Also, I “chose” to get in shape. I got rid of the mental roadblocks and just did what I knew needed to be done to get in shape.

I had a client tell me the other day that they couldn’t do my program. They said, “I can’t give up hamburgers…every time I pass McDonald’s I have to stop in and get one.”

No fitness plan will help this man until he gets his head straight first

You and I see how ludicrous this sounds. I mean, there is no invisible force turning the steering wheel of his car into the drive-thru of a McDonald’s, or telling the order person he wants a hamburger, or paying for it and then eating it. Yet he said it with complete seriousness. Yet I bet if you videotaped his life you would see him tell others that he’s trying to lose weight and get in shape before but no matter what he tries the fat just doesn’t want to come off. He’s lying to others, of course, but even worse is he’s lying to himself.

Choice…that’s all it boils down to. Yes, you may be looking for the right fitness plan to get you there, but unless you act upon what you find, it’s all for naught.

Getting in shape is simple really…

1. Find the right fitness plan
2. Believe you can get in as good a shape as anyone (because you truly can)
3. Eliminate all mental roadblocks
4. Never quit

Take Charge!

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing FatBurning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

If you didn’t respond to my email/blog post asking for help with my new book (even those that did), I’d still like to hear from you.

What are some of the things YOU would like in a new book about getting in shape. Maybe it’s something that has been missing from other fitness plan/diet books you’ve gotten in the past. Maybe it’s something that needs better explanation of that you thought was lacking in other books you’ve read. Maybe it’s none of the above.

What do you think the perfect fitness plan needs to include for you to finally achieve fitness success?

Whatever it is, if you’ve got a thought (or three), based on what YOU need, NOT what you perceive the marketplace to need, then I would sincerely love to hear from you about it.

Thanks!

Harry Johnson Jr.

Confused about the supplements for your fitness plan?

You’re not alone. With all the conflicting vitamin studies that have emerged during the past year it’s easy to question your vitamin fitness plan regimen (you do have one right?).

In order to shed some light on the confusion about supplements recently in the news, Dr. Jeffrey Blumberg of Tufts University (one of the most respected academic centers of nutrition excellence in the world) helped answer some of these questions…

DOES BETA-CAROTENE PREVENT CANCER…OR CAUSE IT?

The body converts beta-carotene into vitamin A. But beta-carotene is also an antioxidant — which neutralizes ”free radicals” in your blood. Left unchecked, these highly reactive compounds can damage tissues and cells and possibly lead to diseases such as cancer.

Your fitness plan should include carrots for its high beta-carotene content

More than 200 studies suggest that beta-carotene does indeed play a role in preventing cancer. A Chinese study of 30,000 people showed a significant decrease in the incidence of cancer and mortality in those who took a combination of beta-carotene, vitamin E and selenium.

Conflict arose with the release of three major studies that contradicted established results:

• Two widely reported studies found that taking supplements of beta-carotene in the 30-to-50 milligram range may increase the risk of lung cancer. What wasn’t mentioned in detail by the media was that those who developed cancer were heavy smokers, heavy drinkers and/or asbestos workers.
• The other major trial tracked 22,0000 doctors and found that those taking 50 mg of beta-carotene every other day for 12 years had no increased risk of cancer — but no decrease either.

However, this study tracked men in the highest socioeconomic group in the US — physicians who had full access to health care and were more likely than the average person to have healthy lifestyles. Evidence suggests a potentially positive modest effect of beta-carotene, which is unlikely to be readily found in a low-risk group.

STRATEGY:

Because nobody is really certain whether large doses of beta-carotene increases the risk of lung cancer in smokers or heavy drinkers (those who have more than two drinks per day), people who smoke and/or drink heavily should avoid beta-carotene supplements. But nonsmokers who do not drink heavily can take between 10 mg and 20 mg of beta-carotene daily to reduce their risk of cancer – a vital addition to their daily fitness plan.

DO IRON SUPPLEMENTS CAUSE HEART ATTACKS?

One Finnish study showed a correlation between iron intake and increased risk of cardiovascular disease in older adults.

Fitness plan for your heart: Is extra iron good or bad?

REALITY: Several subsequent studies — most of which were conducted in the US — found absolutely no link between iron intake and heart disease.

STRATEGY:

People age 50 or older that take a vitamin/mineral supplement containing the Recommended Daily Allowance (RDA) of iron — 10 mg — need not worry that this minimal amount will trigger a heart attack.

Because people over age 50 do not need large amounts of iron anyway, it is best to steer clear of high-dose iron supplements — such as those containing more than 25 mg, which are wrongly promoted as ”energizers” for the 50-plus crowd.

Women who are premenopausal should take 15 mg of iron per day…adult men should take 10 mg of iron per day.

IS FOLIC ACID ONLY A MUST FOR PREGNANT WOMEN?

When taken during the weeks before conception and the first two months of pregnancy, folic acid helps prevent neural tube problems and other birth defects.

Folic Acid: great addition to your fitness plan

But folic acid is an important supplement for everyone. A major study suggested that folic acid might prevent more than 50,000 deaths from cardiovascular disease each year in adults.

Folic acid lower blood levels of a toxic amino acid called homocysteine, which is produced in the normal course of cell metabolism. High levels of homocysteine significantly raise the risk of heart attack and stroke.

Folic acid may also protect against colon cancer.

STRATEGY:

All adults need to consume 400 micrograms (mcg – not milligrams) of folic acid daily. Spinach and dark leafy lettuces, such as romaine and collard greens, are good sources… you need to eat about two cups of spinach a day to get your 400 mcg.

ALTERNATIVE: A multivitamin supplement containing 400 mcg of folic acid should be a part of your daily fitness plan.

DOES VITAMIN E PREVENT SERIOUS DISEASES?

Probably not at the current US RDA level – which is 30 international units (IU).

Your fitness plan should include lots of vitamin E-containing foods

Numerous studies link considerably higher doses of vitamin E to a decreased risk of cardiovascular disease, some forms of cancer, and cataracts and macular degeneration.

Preliminary research also indicates that vitamin E may slow the progression of neurological diseases, such as Parkinson’s and Alzheimer’s.

A British study of 2,000 people who had suffered heart attacks found that those who took 400 IU or 800 IU of vitamin E daily for a two-year period had a 77% reduction in the incidence of a second attack.

STRATEGY:

There is little risk in taking vitamin E — and there is much evidence that it prevents disease. Supplements between 100 IU and 400 IU daily are advisable to add to your daily fitness plan.

Why supplements? It’s almost impossible to get enough vitamin E from diet. Make sure you get the ”mixed tocopherols’’ kind.

The richest dietary sources are nuts (almonds and sunflower seeds are the highest) and healthy essential vegetable fats (avocado).

Take Charge!

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