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Table of Contents
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1. Fitness Q + A

2. Dietary Fats and the Cause of Heart Disease

3. Book Review: Flatten Your Abs

4. Success Quote

5. Quick Fit Tip: Shin Splints, Heel Spurs, and Plantar
Fasciitis

6. Healthy + Tasty Recipes

7. 2 FREE Personal Training Sessions 
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Fitness Q + A
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Since starting the Fitness Q + A I have been flooded with 
hundreds of emails - so if you sent me a question and I 
have answered it yet, please hang in there. I will try to
get to all the questions over the next few issues.

Here's a few questions that I've received lately:

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Q. what can I do at home to help tone my hips. I'm really 
not into huge muscles- just muscle tone. 
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A. targeting a specific area really requires a combination 
approach. Here are a few suggestions:

1. "BLAST" the target are with increased intensity, volume,
and frequency

2. stabilize your eating to prevent adding any new fat

3. increase the intensity of your cardio workouts to get 
the largest increase in metabolism

For more details on these topics please visit the FREE
Articles section of my website here: 
http://www.achieve-fitness.com/free_resources.htm  and for 
a specific workout plan that targets the hips read this 
article: http://www.achieve-fitness.com/trouble_spots.htm 

NOTE: These tips apply to any body part.

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Q. i just need to know how to get my thin thighs and butt 
and inner thighs back to be thinner again! 
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A. The same applies to this question... you need to force 
change in the body. Your body won't make changes just because 
you went to the gym or took an aerobics class - you have to 
supply a stimulus or reason for the body to make imporvements.

Please read my article on thinner thighs here: 
http://www.achieve-fitness.com/3_secrets_to_thinner_thighs.htm 

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Q. I don't have time for alot of exercise and can only 
afford to buy my basic foods suck as potatoes chicken and 
pork for the whole family. What can i do to lose weight. 
Being over weight runs in my family and I don't want to be 
like that. What should I do? 
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A. In a way you are better off - the reason is you don't 
eat nearly as much processed junk like most of us. Here's
what you need to do:

1. Focus on balanced meals/snacks

Make sure the protein and fat portions are sufficient. Many 
people eat too many carbs and not enough fats or proteins.

2. Match your eating to your activity level

Don't have a big dinner if you aren't going to burn it off 
afterwards - eat a small or moderate sized meal instead.

3. Do some form of progressive exercise to increase your 
metabolism

I'd also recommend you listen to the free audio clip from
my Burn Fat FAST! program here: 
http://www.achieve-fitness.com/free_resources.htm 

You may also want to consider getting a copy of my Burn 
Fat FAST! Ebook + Audio Program. As a subscriber you can
now get it for only $19 here: 
http://www.guaranteed-weightloss.com/subs.htm  
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That's all for today's Fitness Q + A - read on for more
great health and fitness info.

===============
Special Offer
===============

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Don't leave your fitness goals to chance - monitoring your
body fat is the best way to measure your progress. For those
of you who know me and have worked with myslef or one of our 
trainers, you know how important tracking your body fat is.

So order your personal body fat calipers now: 
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Dietary Fats and the Cause of Heart Disease 
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Traditional medicine insists that the intake of saturated 
fat is the main environmental factor for coronary heart 
disease. However, when scientists attempted to decrease 
the consumption of saturated fat and replaced it, in part, 
with unsaturated omega-6 fats, there has been no decrease 
in heart disease.

It is only when omega-3 fatty acids:

Alpha-linolenic acid (ALA), or 
Eicosapentaenoic acid (EPA) and 
Docosahexaenoic acid (DHA) 
were added to the diet that sudden cardiac death and 
nonfatal heart attacks were significantly lowered. 

The protective effect of omega-3 fatty acids occurs 
rapidly-usually within weeks. The mechanism for 
preventing ventricular fibrillation seems to be through 
a direct effect on the heart muscle cells. 

Current Atherosclerosis Report November 2002;4(6):419-24

Here's what Dr. Mercola has to say about it:

"There is much confusion about saturated fat, but this 
recent study clearly shows that the culprit is not the 
saturated fat, but the omega 6:3 ratio that is one of 
the central issues. Trans fats are another major factor 
contributing to heart disease.

Cod liver and fish oils are a great way to add more 
omega-3 fats to your diet. In the winter, cod liver oil 
makes the most sense to obtain omega-3, as it is also 
full of vitamin D, which is needed when exposure to 
sunshine is limited."

So the next time your doc tries to tell you to cut
saturated fat out of your diet ask him why - and then
get a new doctor!

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Flatten Your Abs!
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As you may have noticed, we recently added a great new 
e-book to the site titled 'Secrets Steps to Rock Hard Abs'. 
After getting this book I was so impressed I asked the 
author if I could offer it to my clients and customers.

If you are interested in targetting the mid-section, you 
MUST check out this book! It's full of tons of training 
tips and routines with detailed photos and descriptions. 
You can check it out here: 
http://www.achieve-fitness.com/fitness_books.htm 

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Success Quote
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"Let us become the change we seek in this world." 

- Mohandas Gandhi 

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Quick Fit Tip
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Some of the most common running ailments - shin splints, heel spurs 
and plantar fasciitis (inflammation of tissue on the bottom of the 
foot) - are actually caused by calf muscles that are too tight. In 
the case of shin splints, for instance, the shin muscles have to 
work extra hard during a run when the calf muscles aren't supple 
enough, and shin pain results from this overexertion.

Fortunately, this is a problem that's easy to resolve. Stretching 
your calf muscles frequently can help prevent these running-related 
problems. Here's a simple calf stretch you can do almost anywhere: 
Standing backwards on the bottom step of a staircase, slide one foot 
back so that your heel extends off the step. Then stretch your ankle 
downward slowly so that you feel your calf muscles stretching from 
the ankle to the back of your knee. Hold for 20 to 30 seconds, then 
alternate to the other foot.

Tight calf muscles are not the only cause of problems like shin 
splints, heel spurs and plantar fasciitis. If stretching does not 
help these problems, talk to a doctor or personal trainer. 

Suffer from other aches and pains? Please let me know... I'm doing 
some research and would love to hear from you. Please email with your 
name, what injury or condition you suffer from, and how long it's 
been.
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Healthy + Tasty Recipes
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Tuna Roll-Ups

Makes: 14 servings

Ingredients:

- 6 ounces tuna packed in water, drained
- 1/2 cup plus 2 tablespoons non/lowfat mayonnaise
- 1/2 teaspoon curry powder
- 1/2 teaspoon garlic powder
- 14 slices whole wheat bread, crusts trimmed
- paprika

Directions:

- Combine the tuna, 1/2-cup mayonnaise, garlic powder and 
curry powder in a bowl.
- Use remaining mayonnaise to spread on the slices of bread.
- Top bread with a small amount of tuna and roll the bread 
around the tuna.
- Refrigerate for 24 hours.
- Slice tuna rolls in 1/2-inch slices and place on a cookie sheet.
- Bake at 500 degrees F until the bread is toasted.

Nutritional Information:

- Serving Size: 1 roll-up
- Calories: 105
- Fat: 3 g
- Cholesterol: 2bmg
- Protein: 10 g
- Carbohydrates: 10 g
- Fiber: 1.5 g
- Sodium: 260 mg

You can find more great recipes in our Low-Fat Cook Book. You can 
check it out here: http://www.achieve-fitness.com/fitness_books.htm 

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Soon To Be Married?
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Getting married or know someone who is? I just recently completed my new 
book, 'A Bride's Guide To Fast Fitness + Weight Loss.' It's the ONLY 
step-by-step guide for the bride to be that is guaranteed to get them 
into the dress of their dreams.

Please take a minute to check it out: 
http://www.fitness-for-brides.com 

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2 FREE Personal Training Sessions 
Just For Telling Your Friends 
____________________________________

Just a reminder - for every person you refer that signs up you'll 
get 2 free personal training sessions! Plus, even if they don't 
sign up, you'll still get some great free gifts! 

Please visit the Refer-A-Friend page on my website at 
www.achieve-fitness.com/refer_a_friend.htm or give me a call at 
888-872-7961 to claim your free gifts! 

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Thanks again for your time and I hope you have a great week!

Until next time,

Jesse Cannone

P.S. Please feel free to forward this newsletter to friends and family 
that you feel would enjoy it. They can get a free subscription by 
visiting my website http://www.achieve-fitness.com