IN THIS ISSUE:

- A Message from Ben Greenfield

- Cup O' Joe

- 4 Keys to a Proper Triathlete Bike Fit

- 50% Discount Special Coupon!

"After the birth of my first child I struggled to return to my normal weight. I tried various forms of self directed exercise programs and diets but never seemed to make any progress. Frustrated with no results for what seemed like too much effort over two years, I turned to Ben Greenfield. Ben assessed my situation and developed a personalized training routine to target my problem areas. Within weeks I noticed visible signs of progress. Over the next few months working with Ben, my endurance improved, I grew stronger, and I reached my weight and body fat goals. Now for the first time that I can remember I am not exercising or dieting to lose weight but because I enjoy it. With Ben's encouragement and guidance I am now training for triathlons with the confidence that I am in the best shape of my life."

L.O.

"Ben's commitment to his clients is apparent. In the immediate, I have lost weight and fat, but more importantly gained a new perspective on my nutrition and training habits. The healthy choices I make when I eat out, and grocery shop, are now second nature. The entire shape of my body has changed. I especially love my "gravity defying" glutes! My friends and family are constantly commenting on my new body and positive attitude since starting my training with Ben. Thank you for pushing me past what I think is possible!"

M.T.

"When I was younger, I took my health for granted and going to a gym never really appealed to me. I am approaching 60 and now I don't take anything for granted! Although I don't have any competitive athletic aspirations, I decided to find a top trainer who is an elite athlete. I have been working with Ben Greenfield for about a year. I have never met anyone so enthusiastic about health and fitness. I actually look forward to going to the gym and training with him. He has a joy about fitness that is contagious. All my friends have noticed that I look better, and ask if I am working out. I love having more energy and just being able to do every activity better. With Ben's help I know that I am going to live longer and live well - thank you, Ben!"

D.J.

"Ben takes a very focused personal interest in his client's fitness goals. Every workout is different and each set addresses a weakness to improve. He encourages varied sports and helps you develop the skills to succeed. My exercise had become routine and I thought I was lucky to maintain my fitness. Ben encouraged me set new goals and try harder. His coaching and training helped me to eat and exercise smarter. In 2 months I lost 12 pounds, lowered body fat 4 percentage points, strengthened an injured knee to avoid surgery and lowered my blood pressure. Thanks, Ben!"

C.F.

"After completing two marathons, I decided to commit myself to improving my performance on the next. On a physician's advice, I went to Ben, first for metabolic testing and then for his online training program. I have been very impressed with his depth of knowledge; he has applied intelligence and structure to my training with good effect on my overall fitness and my running. His responses to my questions are prompt and useful, yet he never makes me feel like I am a nuisance - I feel supported in all my efforts. I consider Ben a valuable resource for all levels of athletes."

M.B.

"Training with Ben is a real pleasure not only because he cares, but also because he uses technology and a great array of knowledge and experience to customize training to my needs - watching very closely my performance, nutrition and recovery"

M.F.

 
A message from Ben Greenfield:
A message from Ben:
Welcome to the March 19th Pacific Elite Fitness Newsletter! 

Spring is in the air! And with it comes the opportunity to spend more time outdoors. Generally, I phase out of nearly all my gym based strength training in the spring and summer to the more invigorating and refreshing outdoor routines that require minimal equipment. While Shape21 includes many such workouts, you can also sign up for online personal training to have a customized routine designed that takes you into the great outdoors as much as you'd like! All you have to do is complete a personalized profile and an interview with your trainer. Check out the options at www.pacificfit.net/fitness.html. Believe it or not, exercising outdoors can often be a much better workout than your gym routine!

Also, there are only a few spots left for online triathlon training through the 2007 season. If you've been pondering the services of an endurance sports coach, now is the time to act, or you'll miss the bandwagon. Click here to get started.

After the powerful response to the huge 3 book combo discount in the previous newsletter, I've decided to retain that special for your enjoyment. Click here to jump down to the special coupon, offered to all Pacific Elite Fitness newsletter recipients.

																

																	
Ben Greenfield

																	
MS PE, NSCA-CPT, CSCS

																

																
P.S. Remember, the hard copy/DVD copy of my brand new book "100 Ways to Boost Your Metabolism", is now available for shipping March 2007!

															

															

																

																	

																		

																	

																

															

															

																

																	
This Week's Fitness Article: "Cup O' Joe."

																	
Caffeine ingestion can increase your metabolic rate and energy expenditure by over 10%, and coffee is one of the most inexpensive and convenient ways to achieve this effect. In addition to stimulating the central nervous system and increasing both mental and physical energy, coffee can improve memory, enhance athletic performance, and help you burn more fat as a fuel, especially during aerobic activity. Caffeine can also inhibit the growth of new adipose cells (your body’s fat storage tissue) and, when taken with a meal, can significantly improve activity of fat-burning enzymes in the liver. 

In order to maximize the beneficial effect of caffeine on your metabolism, you must consume coffee or caffeine supplements only in moderation. If these supplements are consumed in excess, your central nervous system and hormones can adapt and grow non-responsive to the metabolic effect. In addition, constantly increased heart rate, increased blood pressure, and increased release of your body’s adrenaline hormones can eventually lead to physical stress and breakdown. Excessive caffeine consumption has also been linked to headaches, restlessness, irritatibility, insomnia, anxiety, dehydration, stomach irritation, and heart palpitations. A metabolic increasing dose of caffeine is about 100-200 milligrams daily, which is the equivalent of one or two small cups, or 10-15 ounces.

For the best effect on exercise, consume about 45-60 minutes prior to the workout, which will result in an optimal carbohydrate sparing and fat burning effect. Coffee in the morning, prior to about 20-30 minutes of light to moderate exercise, followed by a complex breakfast is a great fat burning strategy, but try not to consume any coffee in the late afternoon or evening. Interference with normal sleep patterns can actually depress, not enhance, your metabolism. But a cup o' joe in the morning or prior to a workout can make a big difference!

																

															

															

																

																	

																		
Until next time, train smart,

																		
Ben Greenfield

																		
M.S. PE, NSCA-CPT, CSCS

																	

																

															

															

																

																	

																		

																	

																

															

															

																

																	
This Week's Triathlete Article: "4 Keys to a Proper Triathlete Bike Fit."

																

															

															

																

																	

																		
One could probably fill the Library of Congress with all the aero and time trialing literature that could be produced from wind tunnel testing, race results, technical articles, and professional cycling opinions. So when I write about the 4 Keys to a Proper Aero Bike Fit, I'm not implying that these are "the" 4 keys, and the "only" 4 keys. However, if you ignore this advice, you might as well just buy a motorcycle helmet, wear the puffiest jacket you can find, drench your body in Rogaine to promote vast amounts of thick hair formation, and stand out of the saddle during your entire ride. Because you'll be achieving about the same "aero" position you'd have if you didn't take this advice. But I digress.

																		
1. Flat torso. Air slows down when it hits a rounded object. This is why your frame is tapered, your cool aerobar water bottle is tapered, and the fastest athletes even have tapered faces. All this means is that the part of your back that is on an equal level or above your helmet must present a flat surface to the air. Your back can still be "rounded", but not sticking up like a camel's hump.

																		
2. Flat arms. Nothing bothers me more than seeing an aerobar tilted up or down. Usually up because a rider has not been fit properly or is on too large a frame and is desperately attempting to bring their bars closer. Usually down because they think they've figured out a groundbreaking new way to get more "aero" (when, in reality, they are just presenting a larger surface area to the air). OK, some stuff bothers me more than that. Like faux Italian food with unlimited breadsticks and salad.

																		
3. Forward seat angle. Yes, this means that a plumb line dropped from the midpoint of your patella down to your shoe might not actually pass through the pedal spindle. It may actually fall 20-30mm in front of the pedal spindle. And that's OK in an aero position. You might lose some power, but that's the idea. And that's a whole different discussion (the paradox between pedaling with a high cadence, saving the hamstrings, and running off the bike vs. mashing, destroying the hip extensors, and DNF'ing the marathon).

																		
4. Comfort. You have aerobars - they are there to keep you aero while relaxing your upper body. They are not there stare at while you ride in an upright position on your hoods or handlebar. Get a professional bike fit, and then train yourself to maintain the aero position for the time that you'll be racing in the aero position. Do not try to impress your bike fitter or your triathlete friends by gritting your teeth as all the bottom spacers become top spacers and your seat becomes higher and your back angle gets lower and lower. Yes, you look fast for the 5 minutes that you spend in that position during a 3 hour ride. You look slow the rest of the time.

																		
The best time trial position isn't necessarily the best in the wind tunnel. Sure, you must be aerodynamic, but you must also have power and comfort. 

																	

																

															

															

																

																	

																		
Until next time, train smart,

																	

																

															

															

																

																	

																		

																			

																				

																					
 Ben Greenfield

																				

																			

																		

																		

																	

																	

																		

																			
A Three Book Combo Coupon from Ben Greenfield:

																		

																	

																	

																		

																			

																				
In case you hadn't already heard, "100 Ways to Boost Your Metabolism" is the hottest item to come off the shelves of Pacific Elite Fitness. 

																				
Although the book/DVD hard copy package won't ship until March 2007, and is only available in limited quantities, the E-Book version is available now. 

																				
And guess what? 

																				
That's right...I've combined it as a package with two other highly popular and effective E-Books: The Shape21 Lean Body Manual and the E-Health Handbook of Diet & Fitness Secrets. And you get everything - all 3 books - for $49.99. That's easy. That's it. 50% off retail price of the E-books! And they appear on your computer immediately, with no shipping costs and no hassle.

These 3 books would normally be an investment of $100! But you get all 3 for $49.99.

																				
So let's review what this special combo actually gives you. You receive a copy of the enormously popular new book, "100 Ways to Boost Your Metabolism" - with metabolism tips and tricks that have it flying from the Pacific Elite Fitness website to computers all around the world:

																			

																			
    
																				
    
																					
  • Ben’s secret collection of tips to melt through over 14lbs of fat per month
																					
  • 23 different herbs and supplements that have a maximum effect on metabolism
																					
  • 17 easy-to-learn exercises you must incorporate into your workouts
																					
  • Specific instructions on how to burn calories while in a car, bus, or airplane 
																					
  • 38 separate food groups that jump-start your metabolic rate
																					
  • Exactly how to eat carbohydrate, protein and fat intake for ideal calorie burning
																					
  • 11 proven mind tricks to control weight gain and appetite
																					
  • Comprehensive introductory lecture on human energy and metabolism
																				
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Next, you'll receive one of the most comprehensive exercise and diet programs that exists: Shape21: The Complete 21 Day Lean Body Manual. This is the "no guesswork" fat burning program that combines every aspect of your training, both diet and exercise, into one convenient package. You simply flip through, page by page, from Day 1 up to Day 21 - and I've designed the book so that an individual starting at page 1 can repeat for over 2 years without a fitness plateau! Your Shape21 E-Book includes the following:

																				
    
																					
  • Full weightlifting and body weight workout plans for every day, split into beginner, intermediate, and advanced user options.
																					
  • Detailed cardio intervals and instructions for every day, with clear intensity and time specifications.
																					
  • Full color photos and detailed instructions for over 100 exercises, with exact specifications on when and how to complete these highly effective, cutting-edge fitness moves.
																					
  • Grocery shopping list for each week, complete with checklists and categories. No more scratching your head in the grocery store aisles.
																					
  • Complete meal plan with recipes for every single meal and snack of every day.
																					
  • Detailed FAQ section with pages of tips, tricks, modifications, and suggestions for customizing Shape21 to your personal lifestyle.
																					
  • Alphabetized exercise index for easy reference during a workout.
																					
  • Full color, action-packed, exercise DVD, with every single exercise you'll need categorized on a day-by-day basis. Just stick the DVD into your computer or home theatre, and start sweating!
																				

																				
In addition, and remember this is all for under 50 bucks, you'll also receive my E-Health Handbook of Diet & Fitness Secrets, the incredible wellness lifestyle resource that includes the following:

																			

																		

																	

																	
    
																		
    
																			
    
																				
    
																					
  • Learn exactly why alcohol makes you gain weight and what to do about it!
																					
  • Read about the one special meal ingredient that results in instant weight loss, and 5 ways to get it!
																					
  • Can sugar really make you fat? Find out the answer, and what you can do about it.
																					
  • Get 3 quick 20 minute workouts to tone the body – with zero equipment requirements.
																					
  • Discover 5 nutritional myths that can change your life.
																					
  • What is the mysterious fat burning zone, and will it really work? 
																					
  • Discover the top 10 ways to turn your body into a fat-burning machine!
																					
  • Get the details on the ultimate 15 minute workout. 
																					
  • Read about functional training and how to use this powerful tool to quadruple your exercise results!
																					
  • Gain an understanding of how to get through the holidays without completely sabotaging your weight.
																					
  • It’s actually possible to lose weight during a road trip! Find out how.
																					
  • Learn the 10 readily accessible snacks that can melt away fat.
																					
  • Learn an easy-to-follow, 7 day-a-week, 30-minute-a-day exercise program!
																					
  • Lose 26 pounds a year by while you watch TV!
																					
  • Learn the 10 how-to-get-fat rules that you have to break to lose weight.
																					
  • Find out how to customize your exercise and diet routine for your exact body type!
																					
  • 5 finger-lickin’ party foods that will actually help you lose weight and stay healthy.
																					
  • Learn exactly why you need to know about the BMR - the key to weight loss success.
																					
  • The essential 7 how-to’s of late night snacking.
																					
  • Get the complete low-down on sugar and artificial sweeteners.
																					
  • Find out exactly what kind of cardio burns the most calories.
																					
  • Stuck at the grocery store? Get a comprehensive description of how to shop and what to get.
																				
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Whew! I think that's it! If you've received this newsletter, you're part of the limited population with access to this special. So what are you waiting for? This is the most knowledge I've ever packed into one single coupon!

																				

																			

																		

																	

																

															

															
															

																

																	

																	

																	

																

																

																	
QUESTIONS? Contact elite@pacificfit.net.

																

															

														

															
												

											

											

												

											

												
									

								  

										
											
										
									


									

										
											

												

												
									

								

	  		
	

      

    		
  

		

		
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