As a cyclist, have you been turned off by indoor cycling classes because they didn’t have anything to do with real cycling? Are you bored to tears riding your trainer at home in the winter or when you’re too busy to ride outside? Wouldn’t you love to be able to take advantage of the motivation, camaraderie and energy of indoor classes to help you stay focused on your training, but you just can’t face the aerobics-on-a-bike type of class? Would you like to know how to maximize your performance and technique in indoor classes? And perhaps most importantly, would you like to ensure that you’re not wasting time with an inefficient workout, but rather burning calories, shedding fat, and getting as much bang for your buck as possible?

I discovered a fantastic resource this week, as an an ex-spinning instructor, I have to say that it is a must-read for anyone who wants to lose maximum fat with indoor cycling, get as fit as possible on a spin bike, and even prepare for a sport-specific event, like a triathlon or a century bike ride. If you’re a spinning instructor, then you simply have not seen the whole picture until you read this book. I was blown away.

Some of the things that world-renowned spinning instructor Jennifer Sage talks about in this book include:

The mechanics of pedaling on a spin bike with a weighted flywheel and the huge implications it has on training techniques, cadence and pedal stroke

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In this December 29, 2008 podcast, I interview personal trainer, strength and conditioning coach, and health specialist Paul Eastwood about dairy products and the effect of milk on the human body. There is quite a bit of confusion about whether dairy is good for fat loss, human performance, and overall health, and Paul and I have a conversation about some important things to consider before you tip back that glass of milk or grab another serving of string cheese. Included in our discussion:

Is milk a “low glycemic index” food, and if so, is that a good thing?

How has the dairy industry changed over the past century, for better or worse?

Is raw milk even safe? How can you get it?

Are soy milk, almond milk, or rice milk good alternatives to cow milk?

What about milk from animals other than cows?

What about osteoporosis? Is that a concern for non-milk drinkers?

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Ben demonstrates a winter cycling workout that focuses on the three essential winter training aspects: economy, skill and force. And if you haven’t yet added indoor cycling or spinning to your winter fitness protocol, Ben highly recommends it!

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In this December 23, 2009 podcast, Ben Greenfield interviews Susan Jeske, a former Ms. America with a background of more than 20 years in the beauty, cosmetic and personal care products industry, including a successful career with an international cosmetic company. During this interview, Susan reveals some shocking truths about the true health effect of beauty and personal care products.

-Why Susan quit her six figure job and successful career with an international cosmetic company.

-How the FDA is failing to protect our health when it comes to personal care products like shampoo, lotion, conditioner, moisture, and make-up.

-Which cosmetic industry-funded panel is currently in charge of reviewing the safety of cosmetics, skin care and personal care items.

-The exact compounds that put you at the highest risk of biological mutation, reproductive complications, acute toxicity, tumors, and skin and eye irritations (click here for a link to the “Dirty Dozen”)

-What makes cosmetics and skin care the least regulated consumable products on the market.

-The actual profit margin that cosmetic companies gain by using synthetic and toxic chemicals.

-How the type of lotion, moisturizer, facial cream, shampoo or conditioner you choose can actually affect weight and fat loss.

-Exactly what to look for on the label of your personal care products.

-The true industry definition of what can qualify as “organic” and “natural”.

Susan also talks about a special certification called the “EcoCert” certification – one of the only ways to know that your cosmetic products are truly safe. Here is a link to the actual products that she talks about in this podcast, including moisturizing cream, face wash, exfoliating masque, contour serum, and refining toner. Just click here to learn more about these specific EcoCert products.

Also in this podcast:

-Your special opportunity for Ben Greenfield to be your personal nutritionist and fitness coach for 2009. This new program begins on January 1st, and when you sign-up, your package includes a FREE Gymstick, a  FREE bottle of Thermo-Factor metabolism-boosting supplement, a FREE bottle of Enerprime Superfood Multivitamin, a FREE copy of “100 Ways to Boost Your Metabolism”, unlimited phone and e-mail access, Read the rest of this entry »

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In this December 16, 2008 podcast, Ben Greenfield interviews Dr. David Minkoff, a complementary and alternative medicine expert, owner of Body Health, director of the Lifeworks Wellness Center in Florida, and finisher of 35 Ironman triathlons. Dr. Minkoff explains his fascinating theories on the three main causes of illness and poor performance and outlines a series of unique steps individuals can take to optimize their body systems and return to health naturally, without drugs. Included in this interview:

-The ONE vitamin that Dr. Minkoff observes to be the single greatest nutritional deficiency

-How to test your personal levels of this ONE vitamin and how to naturally get it

-The most effective method to have your body analyzed for food allergies

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As a personal trainer, nutritionist, and exercise physiologist, I work with many people, both face-to-face in Spokane, Washington, and also online, anywhere in the world. I help  with everything from..

…getting ready for a triathlon…

…to losing fat…

…to eating healthy and enjoying it…

…to winning a beauty pageant…

…to toning thighs and abs…

…to figuring out what the hell is going on with their body, their metabolism, and their health…

And sometimes people have unsuccessfully tried many, many other methods. You must watch this video to see an extreme example of someone who has tried EVERYTHING:

Here are some pictures that she sent:

So can I help her?

In December of 2008, this 32 year old stay-at-home mom signed up for training (through my online training website Pacific Elite Fitness). Within 48 hours after she had signed up, I had collected a series of online questionnaires about her health and exercise history, conducted a video conference between me in Spokane, Washington and her in San Diego, California, and sent her the first set of exercise and dietary recommendations.

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In this December 8, 2008 podcast, Ben Greenfield answers your questions about metabolic testing, covering inquires that include:

Q: Why should I perform an Exercise Metabolic Test?

Q: What is an Exercise Metabolic Test?

Q: What exactly is measured in an Exercise Metabolic Test?

Q: How is my data gathered?

Q: What do all those measurements tell me?

Q: How often should I do an Exercise Metabolic Test?

Q: When can I do an Exercise Metabolic Test?

Q: How high should my fitness level be before I do an Exercise Metabolic Test?

Q: How does an Exercise Metabolic Test help me manage my weight?

Q: What kind of equipment do you use?

Q: Shouldn’t I do a VO2 “Max” test?

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The following is a special message from Ben Greenfield:

Dear Perplexed,

It’s the sad truth, and I can understand your confusion and frustration. Too many fat burning or muscle toning programs are incredibly complicated, require expensive gym memberships, demand hours spent preparing meals in the kitchen, and result in burn-out, mental fatigue, and boredom!

It just shouldn’t have to be that way.

Not only should exercise and nutrition be understandable, achievable, and straight-forward, but it should get results that you can see.

Frankly, if you’re not noticing any changes within 3 weeks, then something might just be wrong.

So is there a solution to your problem? Does a program exist that involves A) no guesswork and B) won’t make smoke come out your ears as you try to interpret the complexity?

Yes! After working for over 9 years as a Spokane personal trainer, helping thousands of people melt away literally tons of fat, and discovering how to transform the body into a lean and athletic fat-burning machine, I’ve collected all the secrets that I’ve learned over the years and packaged them into one complete manual – a book that will change the way you view nutrition and exercise forever. I call it….

Shape21: The Complete 21 Day Lean Body Manual

This guide offers a revolutionary new approach, and here’s why: rather than separate nutrition and exercise into two different programs, I’ve combined a workout plan, grocery shopping list, exercise instruction manual and meal menu that shows you exactly how to exercise and what to eat every single day…

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Why should you care that kids are getting fatter? Because it is costing you millions of dollars in health care costs,  because it is a direct reflection of the choices and examples that you make, and because we owe the children in this nation a better future. In this Podcast Episode #24, I interview Monica Reinagel, host of The Nutrition Diva’s Quick and Dirty Tips Podcast. During this interview, we talk about the seriousness of the childhood obesity problem, and the fact that kids are dying of “adult” diseases that are intimately tied to junk food, fast food, portion control, and other important nutritional issues. Included in this podcast:

-The underlying nutrition considerations behind this problem.

-How to approach the difficult position of wanting your child to be able to “enjoy” perks like McDonald’s and Coca-Cola.

-How children can eat healthy and still enjoy food, with examples of meal decisions, substitutions or changes that parents can make.

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