HOME GYM - THE 4 MOST CRITICAL PIECES OF EQUIPMENT FOR MORE SERIOUS WEIGHT TRAINING

HOME GYM - THE 4 MOST CRITICAL PIECES OF EQUIPMENT

Everyone knows how much I dislike commercial gyms - I prefer to train at home. Often I am asked what equipment to start with for more serious weight training.

Many people immediately think a multi station exercise machine is the first essential piece of equipment. Wrong. See my article on MACHINES VS FREE WEIGHTS. You will be amused to know that exercise machines were invented to "make exercise easier." How dumb is that? They do serve a purpose but if money is limited certainly do not make them your first choice. Yes I have one and use it as a supplement to my equipment. But I can achieve amazing results without it. By far my free weights such as barbells, bench, and dumbbells are predominant in my workout.

The only other essential equipment you will need (and your cheapest purchase) is a foam roller. Choose this over liposuction! Click here for my article on FOAM ROLLERS.

I think the article below from Nick Nilsson covers the essential home equipment well. It is much less expensive than you think.

The Four Absolutely CRITICAL Pieces Of Training Equipment You NEED To Start Your Home Gym WithBy Nick Nilsson

When you're putting together your first home gym, it's easy to get caught up in the promises of fancy multi-station machines and infomercial products. But before you do, save your money and have a close look at these four critical items that you SHOULD start your home gym with!

So you've got some space set aside in your home for a gym. You're ready to take the plunge and get some equipment so you can train without having to wait for equipment, listen to music you can't stand or wipe other people's sweat off machines.But where do you start? What equipment should you get in order to maximize what you can do in the space you have available? Should you get a multi-station machine? Maybe a Bowflex?

What's all this talk about being able to do more than 50 "club quality exercises?"

Right now, put that all out of your head. The equipment you need in order to maximize your space is simple and VERY basic and it will allow you to do literally HUNDREDS of exercises!And the best part is, you can get it CHEAP if you know the right sources...

Essential Home Gym Equipment #1 - Adjustable Dumbells

If I could only have one single type of equipment in my home gym, it would be a good set of adjustable-weight dumbells. You can do a HUGE variety of exercises for every single bodypart with just a simple pair of dumbells.

Getting adjustable dumbells means you can very easily change the weight you're working with while still not using up a whole lot of space in your home gym. If you have pre-made dumbells, you have to set aside space (or get a good dumbell rack) for rows of individual dumbells.If you've GOT the space (and the money!), pre-made dumbells are certainly more convenient to use. But if you're tight on room, lining up your dumbells may not be an option. And, of course, the pre-made dumbells are going to be a lot more expensive to get a decent range of weight for.

When it comes to adjustable dumbells, you've got several options. By far, the most convenient are the Powerblock style of dumbells (Bowflex and Nautilus also have products like this).With this style, all you have to do is basically flip a switch to set your weight on the dumbell. The whole thing is interlocking - they fit into the space of just two dumbells and give you a good range of weights to work with.

The other main options are the "make it yourself" free weight dumbells. With these, you've basically got weight plates and posts. With a good selection of weight plates, you can make a great range of weights.This style of dumbell will be a good deal cheaper than the Powerblock style but, on the downside, it does take more time to put the dumbells together and the weight posts sticking out can be a bit awkward. But overall, for the money, this style is still a very good investment, especially if you're looking to make some heavy dumbells.

Heavy Powerblock dumbells can be quite expensive (they have expansion sets that go up to 130 lbs) but even then, are still a substantial savings over the equivalent amount of pre-made dumbells.

Essential Home Gym Equipment #2 - Adjustable Incline/Flat/Decline Bench

Once you've got the dumbells, the next thing to get for your home gym is a solid bench. Ideally, you want a bench that is easily adjustable to incline, flat and decline settings. The more versatile it is, the more use you'll get out of it and the more exercises you'll be able to do with it.And when I say solid, I mean SOLID. Don't skimp on this piece of equipment. You don't want a bench folding up under you when you're in the middle of a hard set (or EVER for that matter!).

The adjustable bench will open up a wide range of exercises for you to do with your dumbells.

On a side note, you might wonder why I place a bench in front of a barbell set in order of "must-have." To be honest, it's a toss-up. Ideally, it would be best to get all four of these pieces of equipment that I'm going to talk about in this article at the same time! You would do just fine getting the barbell set before the bench as well.

Essential Home Gym Equipment #3 - 300 lb Olympic Barbell Set

So you've got your dumbells and a bench. Now it's time to get your barbell set. The nice thing with barbell sets is that at most sporting goods stores you can get a decent set for a good price brand new.When you're getting a barbell set, I HIGHLY recommend going for the Olympic bar set (the 7 foot long bar). The thinner bar (known as a Standard bar) has a much smaller capacity and will start to bend if you load it with more than 200 pounds or so. The thicker bar will be easier to grip as well.Once you've got the basic barbell set, you can very easily get more weight plates as you need them.

*** One VERY IMPORTANT thing to note about free weight...if you can, ALWAYS get it at a local place. If you buy it online, shipping charges will just about DOUBLE the price of your order (they charge for shipping by the pound).

Essential Home Gym Equipment #4 - The Power Rack

You've got resistance (the dumbells and barbell)...you've got apparatus (the adjustable bench)...now you need a "framework" to REALLY maximize the number of exercises you can do.When you have a rack, it opens up not only a much wider range of exercises, it also dramatically increases the safety and potential productiveness of your training.Because here's the bottom line with training at home by yourself...if you don't have a power rack/safety cage, it is NOT in your best interests to do barbell bench press or heavy barbell squatting. If you get stuck under a bench press bar with no help around, you're in big trouble!If you have to bail out on a heavy squat with no power rack to catch the bar, you have to release the bar, let it roll down your back and try and get out of the way as it crashes to the floor. And as fun as THAT sounds, it's no picnic (especially if your home gym isn't on a concrete floor)!

To be honest, I even recommend people who train at commercial gyms to do their barbell bench pressing in the power rack. It's an exercise that has the potential to injure you pretty seriously if you get stuck under it with no help around! Training it in the rack is much safer AND allows you to really push yourself without fear of getting stuck under the bar, which is INVALUABLE when you really want maximum results.

Even a VERY small home gym has space for a rack. My first home gym was in a 10 x 10 room and it worked like a charm! The barbell can be stored on the rack itself, the bench fits right inside the rack when not in use. Many racks also come with weight posts to hold your plates right on the sides of the rack itself, which saves even more space.Here's another great feature about some racks...the possibility of adding a weight-stack pulley to it. I got this with my rack and it was a GREAT investment. It opens up not only all the potential exercises you can do with pulleys but also exercises you can do that combine pulleys with the rack!

Honorable Mention of Essential Home Gym Equipment - The Swiss Ball

While the Swiss Ball (also known as an "exercise ball") isn't listed as an essential here, I also highly recommend grabbing one of these. They're inexpensive and they allow for a great variety of exercises to be performed, especially in combination with dumbells.Be sure to look for a ball that is good quality - burst resistant is a feature you definitely want. If a ball gets punctured (especially while you're on it!), you don't want it exploding underneath you and you falling to the ground. This is not good when it's just you on the ball...MUCH more so if you're using weight while you're on the ball! If the ball gets punctured, it should just slowly let out the air, giving you time to get off the ball.

WHERE TO GET THIS TRAINING EQUIPMENT:

When it comes to free weight, such as barbells and dumbells, your best is to stay local. As I mentioned above, shipping prices will KILL you if you order free weight online or by mail order. You can scout out garage sales for people getting rid of their stuff, or head directly to the sporting goods store.Sports Authority (if you're in the U.S.) generally has good prices on barbells, weight plates and dumbells.

If you're interested in getting a set of PowerBlock dumbells, you can read more about them here:http://www.fitstep.com/goto/powerblock.htm

When it comes to the bench and power racks, there are a lot of different options in terms of brands. Personally, my bench and rack are Body Solid, which I'm quite happy with. They're good quality and were very reasonably priced. Other good brands include Yukon, Nautilus, BodyCraft, and Ivanko.

As far as where to get racks and benches, online is generally your best bet, whether it be retail or getting them used through fitness classified ads.

EBay is another excellent option.

Some online retailers that I've had good success with in terms of overall price and shipping are:
Fitness Blowout http://www.fitnessblowout.com/
MuscleMag NE Pennsylvania http://www.musclemagnepa.com/

Bottom line...search around and compare prices. Feel free to find a good price and shop it around to other places to see if they'll beat it!

CONCLUSION:

If you have the space for it, setting up a home gym is TOTALLY worth doing IF you're the type of person who can self-motivate. Some people don't have the space or simply need the atmosphere of a gym to really make progress - nothing wrong with that!

Your home gym doesn't need to be (and shouldn't be!) complicated. Just a few basic pieces of equipment are all you need to do a tremendous variety of exercises and get great results.The best bodies aren't built with fancy machines or with "club quality exercises." The best bodies are built with hard work and gold-standard exercises like squats, bench press, deadlifts, barbell rows, etc., all of which can be done with the four pieces of "must-have" equipment that I've mentioned here: dumbells, barbells, benches and racks!

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available BY CLICKING HERE . He can be contacted at mailto:betteru@fitstep.com

SHOULD YOU STILL WORK OUT WITH MUSCLE SORENESS?

Nick Nilsson answers this "burning" question! I am sure with a bit of controversy :)

Training With Muscle Soreness - Should You Do It? And Can It Actually Help You Get BETTER Results?

By Nick Nilsson

Muscle soreness is something that every trainer has experienced. The typical advice is to wait until you're notsore to train that muscle again. But what if you can actually get BETTER results by training when sore!

It's safe to say that muscle soreness is something EVERY trainer has experienced at some point in their career. Severity of muscle soreness (known as Delayed Onset Muscle Soreness or DOMS for short) can range from mild discomfort when you move to the point of being almost crippling.

One of the most frequent questions I am asked is "should you train when your muscles are still sore?" The answer is not quite as simple as some people make it out to be, though. Many trainers will tell you "if the muscle is still sore, don't train it." And, in truth, for many people that's the safest answer.

But, in fact, by NOT training when you're sore, you could actually be missing out on results AND slowing down your recovery!

So what is muscle soreness? Muscle soreness is basically damage to the muscle fibers as a result of training. Without going into great detail on how it happens and how the recovery process occurs (which is beyond the scope of this article), muscle soreness is your body telling you that it's in need of repair.

Now how can it possibly be GOOD for you to train a muscle again while it's still sore? Here's where we get into a contentious area. After reading this, you may choose to agree with me or disagree with me (if you've read my articles before, you know I'm anything BUT conventional) but all I ask is that you consider my arguments...

Now, if you've never trained a muscle hard two days in a row or trained it while it was still quite sore, you're going to be in for a shock at how unique a stimulus it can actually be. Sure there are arguments against doing that, e.g. the muscle hasn't fully recovered and you'll be tearing it down even more.

But consider this...from an adapatation standpoint, of the following two scenarios, what would give your body the greater stimulus for growth?

If you train the muscle hard once, you'll get a good growth stimulus. Your body immediately starts sending nutrients to the damaged area and starts rebuilding. When the muscle is fully recovered and is no longer sore, you train the muscle again and restart the process. This is the standard way of training and it usually means directly training a muscle twice a week with at least 2 or 3 days in between sessions for that specific muscle.

In the next scenario, you train the muscle hard then the next day, train it hard again. Recovery is nowhere near complete and the muscle is sore when you train it on the second day.

Here's the key...if you think about it, would the body see this second scenario as a greater threat to its survival? Would the body then ramp up its recovery processes to try and prepare for the next challenge, which it (from its recent experience of being hit with the same hard stimulus two days in a row) thinks is coming again very soon?

In my experience, this absolutely happens. The body's response to training is a very simple "stimulus-response" system, but your body is also fully capable of sending more resources where more resources are perceived as being needed.

When you eat, your body sends more blood to the digestive system. Your brain doesn't tell it to do that, it just happens. When you get hot, your body produces perspiration. The same thing happens with training. For example, when you train your biceps, your body sends blood and nutrients to the biceps for recovery. It doesn't send it to the calves if the calves haven't been worked.

If you train your biceps hard two days in a row, your body sees this as a big threat to the biceps and will ramp up recovery processes to specifically protect the biceps. If the biceps are still sore... VERY big threat! THEN you allow the biceps to recover. The two days of training has built much greater recovery momentum, getting more results out of your training.

Here's yet another advantage to training a muscle when it's still sore...even if you don't train it hard, you will still be sending blood (and therefore nutrients) to that muscle, helping it to recover faster than if you didn't train it at all. So even if you're not up for a hard workout for a sore muscle, even giving it some light to moderate work will still help with recovery.

So I've talked about training a muscle two days in a row...what about when you're scheduled to train it a couple of days later and it's still sore at that point? The same concepts apply - your body will STILL perceive that as a greater threat and increase recovery.

The only times I would NOT recommend training when sore is if the soreness causes you to use poor form in your exercises or if the soreness is so bad that it makes the exercises too painful to do.

For instance, if you just did deadlifts for the first time in your life and the next day, you have a VERY hard time sitting down without falling down into the seat, you may want to wait a bit before doing deadlifts again. Your form will change because of the pain and it could lead to injury.
But if your muscles are a bit stiff or sore, go ahead and train them. Your body will ramp up your recovery processes in response.

How do I know training the body with this frequency can be effective? I'll give the best example I know (WARNING - if you're a proponent of high-intensity, very infrequent training, this will make you shiver in your boots!). This is NOT a program I would recommend lightly to anyone because at this time, being on vacation from work, I was basically only eating, sleeping and training...no stress, no extraneous activity.

This was one of the most extraordinary programs I ever put myself on, not only in terms of workload but results as well. It involved doing total body workouts twice a day, six days a week.

This meant 12 total-body workouts per week, increasing the workload every week.
I used partial training, negative training, low reps and high reps. For the entire first week, I was EXTREMELY sore but I stuck with it and trained everything twice a day, no matter how sore I was.

After 3 weeks of this training, I backed off, still doing 12 training sessions per week but splitting the body in half - I was still working my whole body every single day and doing partials and negatives.

During the back-off phase, my recovery processes were practically unstoppable! NOTHING I did could make me sore (and believe me, I tried!) and my strength and muscle mass shot way up.

Conventional wisdom would believe I would be completely totaled at the end of a program like this, overtrained, small and weak. My results? In 6 weeks, I went from 208 lbs in bodyweight to 228 lbs. And as an example in strength gain, I went from a 295 bench press for 1 rep to 350 lbs for 1 rep.

This is a VERY extreme example of training through muscle soreness and using maximum workout frequency. But the take-home lesson from it is this: you CAN get great results by training even when you're sore! Your body will react to the stress and ramp up recovery in response.

One quick tip: if you want to decrease post-workout soreness, try taking 500 mg of Vitamin C about an hour before your workout. This helps protect against muscle soreness.
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" AVAILABLE BY CLICKING HERE . He can be contacted at betteru@fitstep.com.

STOP WORRYING ABOUT LOSING YOUR BREASTS THROUGH WEIGHT TRAINING. MYTHS ABOUT BREASTS AND WEIGH TRAINING

DON'T WORRY THIS WON'T BE YOU

We are a mammocentric society. I won’t go in to how a functional body part became a sex object.

Many women worry about losing breast size when embarking on a weight loss and weight training journey. Breast tissue in younger women is most often made up of glands and milk ducts. Later in life it is mostly fatty tissue. Breasts also contain lymph vessels and nodes.

When I was a teen I was a bone rack and my breasts were in proportion. Most of my friends had early development and from age 12 or 13 were extremely well endowed. I was jealous for a nanno second. They wore baggy clothes to hide the objects. Why? They were annoyed by the fact that the only thing noticed was their breasts as evidenced by cat calls and whistles, not to mention that during conversations with the opposite sex, there was no eye contact. The males just could not seem to focus on their face.They complained a lot about their shoulders and backs from the stress of the weight of the breasts. You will find very few large chested women displaying their breasts except perhaps those who display them for a living. Women with large breasts generally dress conservatively.

I hear comments from women worried about the flat chested women in body building but mostly I hear comments from their significant others about not wanting their wives to lose their breasts. Glad my partner is a butt/leg man. However, after attending the body building show with me he was a tad alarmed. I explained a) I am not training for body building – I am training for figure and b) the leaning out or cutting is for a short period so the muscles are predominantly in view and any fat loss from the breasts will resolve when normal body fat is restored after competition (if I competed).

A body building trainer Karen Sessions told me she has been body building for 20 years - she leans out for competition and after - she is still full chested!

Have I lost breast size during my weight loss body transformation? You bet. Thankfully. In my obese stage I was fat everywhere. I did not appreciate my breast size. It was not comfortable and I hid it with elastic garments and baggy clothes. Being a 40 DD was not a pleasant experience for me. Not to mention that the weight was causing drooping and I fully anticipated my breasts would end up at my knees eventually. There was nothing attractive about it at all.I am still reducing body fat. I can tell I still have a bit too much body fat by the size of my breasts and my waist but I am almost there. Am I flat? Not at all. My body fat is 19% and I am still a 36 D. I am hoping that comes down a bit more. It will be nice to have my chest in proportion with the rest of me but that seems to be the last place I an losing fat.

Interestingly, because my chest muscles are developing as well as my lats, traps, shoulders,

arms and abs – I have not only created an awesome frame for my breasts but the strong musclular support structures all developed through weight/resistance training have given me a non surgical lift and great cleavage which is scar free and better than any surgeon could accomplish with implants.

Body builders who compete a lot and have very low fat for longer periods (not healthy) may get implants. I can spot them from a mile. They are very fake, disproportionate and obvious. I don't know what is attractive about purchased breasts. I chuckled during the body building show when my husband could pick them all out. He did not find them the least attractive. Who likes ‘fake’?

What I really enjoy is buying bras again. I have not worn them for 20 years because it was too painful and the large support bras are so ugly. I am having a blast buying sexy clothing from La Senza and Victoria’s Secret. I have the right to be sexy even at 60. Now that I am more balanced I can wear anything and it is much easier to get clothes. It will be easier still when I reduce body fat a tiny bit more and reduce bust size a bit.

Here are some body building myths plus awesome chest exercises to build great support for your beautiful new breasts (built from weight loss from resistance training and great nutrition).

Don’t forget the whole body should be trained – all the other muscles act as a frame and create balance. I have provided links on various methods of performing these chest building exercises.

The message is, don’t worry about your breasts. Unless you are competing and lowering your bodyfat % briefly to around 12% or lower (for some - 18% or lower), your breasts will be fine and very much in proportion. Support them well during exercise. Don’t overdiet or overtrain – lose weight and tone up at a steady reasonable pace and watch out! You will have awesome breasts and outstanding cleavage. Have fun shopping.If you are competing there are plenty of bra types with uplift, push up etc to get you thru until your body fat is back to normal. For goodness sake think twice or a dozen times before considering implants.

From Pauline Go an article on myths of weight training

“Many women associate weight training with reduced breast size. This again is a misconception garnered from watching professional female bodybuilders. A woman's breast is made up mostly of fat tissue and when this tissue reduces, breast size gets smaller. However, weight training strengthens and firms the underlying chest muscles and helps to perk up the breasts. Women will find their breasts getting more curves and a cleavage, which was earlier non-existent.

”This link discusses the topic and explains how developing the underlying chest muscles is uplifting to your chest and provides beautiful cleavage.

Iron Dolls author Karen Sessions

Here are some links on performing chest exercises

Machine bench press

Flat Bench Press (barbell)

Dumbbell bench press

Incline Press (Smith Machine)

Incline Press Barbell

Chest Dips (difficult)

And this link also for chest dips

Chest Flyes with Dumbbells and Ball

Chest Flyes

Note the difference in the hold of the dumbbell and direction of arms between the press and the flye .

DRAMATIC LEG GAINS - TRAINER REVEALS IMPROVING YOUR HAMSTRINGS WILL IMPROVE YOUR SQUAT

Hamstring Training Tips

Build Your Hamstrings for Balanced Legs
By Karen Sessions NSCA-CPT

Author of Killer Quads - Advanced Leg Training System

Are your hamstrings hindering your overall leg development, strength and leg balance? Did you know that you can increase your squat up to 25% just by developing your hamstrings with proper hamstring training?

The truth is that many people don't have the slightest clue how to properly train their hamstrings for development, growth, or strength. It's time to break out of the norm, push the sissy exercises aside and get to some real hamstring training.

Hi Karen
Great information on hams! I had just been trying to find some real info and bam! here it was . I am grateful. Thanks!

~Myra Colmenero-Macmillan

Hamstring Training Tips
Build Your Hamstrings for Balanced Legs

If you are like most lifters there's a good chance that you have been not giving
your hamstrings the full attention they need. Hamstrings seem to be one of the most neglected muscle groups and this can be for many reasons:
• Out of sight out of mind
• Intimidation
• Failure to train a weak muscle group
• Didn't see any progress after 2 hamstring training sessions

Well-developed hamstrings are a commodity in the gym. Sure, they are wanted by most people, but very few will put in the time and dedication it takes to build a nice set of hamstrings.

If you are planning to compete in a physique competition, then you better start working on those hamstrings. Every back and side pose involves them, and having a great set of hamstrings will give a balanced and polished physique.

Even if your goal is not to step on stage, having well-developed hamstrings can benefit you in many other ways in the gym, such as adding power to deadlifting and squatting movements.

While most people claim to train their hamstrings, they really neglect them in the form of leaving them to just a few sets of leg curls at the end of an intense quad workout. This gives the hamstrings an unfair advantage, as they don't really get any real quality training.

The muscles of the hamstrings cross the knee and hip joint, allowing you to flex your knee and bend at the hip. Since the hamstring muscle crosses at these two locations, you must train hamstrings using both joint movements to take full advantage of hamstring development.

Let's build some hamstrings...

Advanced Leg Training Secrets REVEALED!

Stiff-Legged Deadlifts

The stiff-legged deadlift (SLDL) is a compound exercise and one of the best mass building exercises for the hamstrings. Form is of considerable importance. If you do not have proper form, you can be a victim of injury. Be sure to begin this exercise using light weight until you learn the form.

The SLDL is not a back exercise. Too many people put their lower back into the exercise as they lower the bar. This is wrong. The proper way to do the SLDL is to move the hips back and out of the way as you lower the bar. Lower the bar as far down as comfortable. Don't force yourself to go lower than you naturally can.

Romanian Deadlifts

The Romanian deadlift is another good compound ham exercise. Again, form is of essence. While this exercise is similar to the SLDL in the sense that you have to move your hips out of the way, the difference is that you bend the knees a little more so they are not “stiff” throughout the movement.

Build Shapely and Well-Balanced Legs
Hamstring Curls

Hamstring curls put more emphasis on the lower portion of your hamstrings. You won't build large hamstring with just curls, but they do have their place in quality hamstring training.

Curls can be done lying, standing, or the seated position. The challenge in hamstring curls is keeping the focus on the hamstrings and not using your glutes or calves to move the weight.

Hamstring TrainingTips:
1. If your hamstrings are inferior to your quads, give them a training day of their own so you can give them 100% undivided attention.
2. Always start hamstring training with a compound exercise.
3. Put your hamstring training at the beginning of the week when you are motivated and fresh.

Hi Karen,

Thank you so much...this newsletter is what i was needing this month..you always come though for me.
Thanks Again,
Vanessa Sellers

Conclusion to Hamstring Training Tips

Everyone has a body part that lags behind and the best thing you can do is give that body part more attention to bring it up to speed for physique and strength balance. When your hamstrings are balanced with your quads, you will have a beautiful set of legs.

Build a set of head-turning legs TODAY!

Fitfully Yours,
Karen Sessions NSCA-CPT
aka: MsFit

P.S. Are you looking for the most advanced leg building information? You get get all the facts on how to build a great pair of legs in Killer Quads - Advanced Leg Training System! ________________________________________

About the Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their
body. Her success and success stories speak for themselves. http://db2a1gpkt9h0bbv9t3gkr7dk3s.hop.clickbank.net/________________________________________