Hello,

If this sounds like I am trying to scare you, then it's true. I want this to be a holiday where you don't gain a single pound. This newsletter will teach how to get amazing abs this holiday season. It also includes a tip on eggs as a healthy breakfast, and a delicious stuffed pepper recipie. Thanks to my readers in over 50 countries, I invite everyone to also read my online fitness magazine with articles on body, life, health and diet. As always, if you have any questions, I am one email away at nitin@phonefitnesstrainer.com

Consider me your personal trainer,

Nitin Chhoda,
Phone Fitness Trainer
November 15, 2006

So you want to narrow your waist, flatten your abs and become the envy of all your friends, right? Of course you do - who doesn't? Well, here is yet another reason to get flat abs: recent studies suggest that an excess of fat deposits around the abdominal region significantly contributes to the risk of heart disease, diabetes and other life-threatening conditions.

Whether your motivation for attaining great abs is rooted in the health benefits or, more likely, in looking phenomenal, this is one newsletter you simply must read all the way through.

Why is it that so many people wish they had great abs, but never attain that look?

The "crunch" movement only targets your upper abdominal muscles, the ones found between your rib cage and belly button. Imagine you are doing a crunch - better yet, get down and do one - notice where you feel the burn. Those are the upper abdominal muscles.

To effectively sculpt your waist, focus on strengthening your upper, lower and side abdominal muscles. In order to achieve an overall look of symmetry your flat abs routine should consist of at least one exercise for each portion of your midsection.

A surefire way to kick up the intensity, and thus the results, of your abdominal workout is to add resistance training. By working your midsection against resistance you open up the possibility for greater muscle stimulation which equals greater results. You can do this by using a medicine ball, cable machine, elastic band or dumbbell.

First, consistent cardiovascular exercise is needed to burn off stored energy. You can get the look you want by following three tips to ensure your success:

• Choose an aerobic exercise that uses major muscle groups such as walking, jogging, swimming, or biking.
• Find an exercise that you enjoy. This will make it easy for you to stick with it.
• Make sure that you are exercising aerobically for at least 30-60 minutes three times a week. However, feel free to do it longer and more frequently.

Second, to uncover your abdominal muscles we have to discuss....your eating habits. I'm sorry to say it, but the food that you put in your mouth will surely have an effect on the size and shape of your waist. Use these three pointers to slash fat:

• Eat small meals frequently throughout the day and avoid overeating.
• Processed foods should be kept to a minimum or avoided completely.
• Load up on vegetables and lean meat before partaking in grains or starches.

There you have it - your plan for awesome abdominal muscles.

Do you have questions about the information presented in this newsletter? Or how would you like to slim down just in time for the holidays? I am here to help. My passion is coaching people just like you to achieve their goals.  Contact me today - simply reply to this email or call my number. I look forward to hearing from you.

Did you know that most of the calories and cholesterol found in an egg resides in the yolk? Egg whites, on the other hand, are low in calories, contain no fat, no cholesterol and are packed with protein! Instead of making your omelet with whole eggs, make it with egg whites for a healthier, tastier meal!

Looking for a healthy dinner that satisfies? This recipie for stuffed peppers mixes healthy grains and lean ground turkey in a dish that is high in fiber and bursting with flavor. Got leftovers? Pack them for the perfect balanced lunch. Yields 8 servings

Ingredients:

• 4 large sweet red peppers
• 1 lb lean ground turkey
• 3 sliced green onions
• 2 minced garlic cloves
• 26 oz meatless spaghetti sauce, divided
• 1/2 frozen corn, thawed
• 1/2 cup dried currants
• 1/2 cup chicken broth
• 1/4 cup cooked medium pearl barley
• 1/4 cup cooked bulgur
• 1/4 cup cooked lentils
• 2 tablespoons brown sugar
• 1/4 teaspoon crushed red pepper flakes
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup shredded Parmesan cheese

Instructions:

1. Cut peppers in half lengthwise and remove stems and seeds. Cook the peppers in a large kettle of boiling water for 3-5 minutes. Rinse with cold water and drain, set aside.
2. In a saucepan, cook turkey, onions and garlic over medium heat until meat is no longer pink; drain. Stir in two cups spaghetti sauce, corn, currants, broth, barley, bulgur, lentils, brown sugar and seasonings. Bring to a boil. Reduce heat; simmer uncovered for 10-15 minutes or until heated through. Spoon a heaping 1/2 cup into each pepper half.
3. Place filled peppers in a 13-in. x 9-in. x 2-in. baking dish coated with non-stick cooking spray. Top each pepper with remaining spaghetti sauce; sprinkle with Parmesan cheese. Cover and bake at 375 degrees for 30-35 minutes or until peppers are tender and filling is heated through. Enjoy!

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