| Ed - transforming habits | 8 Days Post Completion
You're right, the diet industry is there because people don't want to transform habits.
Unfortunately, I don't think it's HARD in the sense of difficult to carry to out. It's hard in that people are generally not willing to hold an open mind and try new things unless it has a self-serving interest. This is why racism and violence are still prevalent in society ... because selfishness is king. Especially in America, it's a me, me, me society and what's most convenient.
I always come back to the same argument and I think it is very valid. Most people might not SAVOR the taste of fresh, unseasoned green beans the first time that they taste them, but they don't necessarily hate it. However, I have yet to find anyone who said their first taste of beer or coffee was delightful. Most thought it tasted HORRIBLE and had to force it down. The same with cigarettes.
So here we have millions of people taking something not just tolerable but disgusting to them and forcing themselves to enjoy it over time, and "acquiring a taste" to the point where they actually enjoy the flavor of a beer or a coffee.
So why can't these people do the same with healthy foods? Because it's not self-serving. Ultimately, it is, but on the surface, it's hard to justify. See, the beer gets you "in" and gives you a buzz RIGHT AWAY. So does the tobacco, and so does the coffee for that matter. Instant gratifiication. So, maybe you don't like that beer, but you KNOW what the buzz feels like so you grab for the next one.
Healthy foods, on the other hand, do not convey an immediate benefit. It takes weeks, even months, to see the results. So there is no instant realization of how great a healthy body feels, or how rewarding it is to look in the mirror and see a lean, sculpted physique and know that you put in the effort to create it. So, who is going to reach for that next helping of green beans? Blah. Give me something chemical like a shake which at least tastes like the real-world chocolate Sundae counterpart. Don't make me commit to enjoying this, give me easy substitutes because I want to taste the food NOW rather than feel the health later.
I know it's scathing but trust me, it's not judgemental. I have no room to judge ... I was the exact same way. My wife was exasperated with me because I would be so rude when she tried to cook healthy food. I would get angry with her! WHY ARE YOU COOKING THAT, I want something better. So I know it. It took a long journey. But in order to make the journey, you have to KNOW the destination and WANT to get there.
I've been researching the thru-hikes on the Appalachian Trail because that is a dream of mine, to hike straight through the entire 2100+ miles. Just like 9 out of 10 people drop out of the Body-for-LIFE challenge, 9 out of 10 people who begin the hike with the intent of going the distance drop out. The ones who complete it share a similar desire - they KNOW where they want to go, they WANT to get there ... so they struggle. And just like in physique transformation, if you look at day 14 of their journal, you might read "miserable wet rain, snow, starving, blisters on my feet, just want to give up." BUT move on to day 192 or whenever they finish, and, WOW .. check out those entries "The most AMAZING experience in my life the GREATEST thing I ever accomplished I'm reluctant to go back to the city it was so beautiful it changed my life" etc, etc.
Now, transforming eating habits is the same way. Even people following BFL for some time still have that mental attitude of "I'll suffer through my 6 days, and I can't WAIT until free day." Their life is one free day after another, with a miserable 6 days in between. They aren't even trying to transform their habits, they are focusing on that single outlet.
So, no, it is not easy to DO it, but it is easy to KNOW you want it, and to WANT to get there. Many people don't KNOW what it's like and therefore have no WANT .. they just WANT to eat their unhealthy foods and are willing to "suffer" a few days to keep their physique up to par in order to make it to the junk. On the other hand, if you decide you WANT to live healthy ALL of the time, and enjoy EVERY day, then you set a goal. For example, I wanted to eat raw veggies and hated them. What was the solution? Start with steaming veggies less and less, and dipping raw veggies in dressing. Then, over time, I'd dip less, steam less, etc, until I grew to enjoy them. But KNEW what I wanted, and I WANTED to get there, so I didn't. It doesn't work for everything - I still can't stomach tomatoes, for example, but I am not lying when I tell you I can't WAIT for my next meal which is a Vegan black bean burrito with 3 cups of spinach doused in 2 tbsp of red wine vinegar. I can TASTE the spinach and the vinegar and smell that burrito, and I'm excited. Every night after I train, I can't WAIT to get to my 100% natural post-workout shake with a banana, sometimes avocado, raw sugar. I absolutely LOVE sprouted grain bread, even without anything on it, and the meal my wife cooked of london broil and french beans was incredible.
So it can be done ... you just gotta KNOW what you want, then WANT it badly enough!
posted by Jeremy on 7/1/2003 9:44:09 AM | | Guess what I'm ROCKIN out to? | 8 Days Post Completion cont...
Here is the 'dom, back with the bass
The jam is live in effect and I don't waste time
On the mike if it don't rhyme
Jump to the rhythm jump jump to the rhythm jump
And I'm here to provide
Peace and lyrics to make your shake your pants
Take a chance, come on and dance
Guys grab a girl, don't wait, make a whirl
It's your world and I'm just a squirrel
Trying to get a nut, so move your butt
To the dance floor, so yo what's up
Hands in the air, Come on say yeah,
Everybody over here everybody over there
The crowd is live and I feel this groove
Party people in the house
Move ... (Let your mind)
Move ... (Put me online)
(Chorus)
Come on let's sweat, baby
Let the music take control
Let the rhythm move you
Sweat, sweat
Let the music take control
Let the rhythm move you
Everybody dance now ...
Da da da da
da da da da
da da da da, da da da
da da da da, da da da
la da da da
la da da da
dum da dum da dum
everybody dance now
Pause take a breath go for yours
On my command now hit the dance floors
I'm gonna make you sweat till you bleed
Is that dope enough? Indeed
I pay the price, control the dice
I'm more precise, to a point I'm nice
The music takes control, your heart and soul
Oh, your body is free and whole
Dance till you can't dance
Till you can't dance no more
Get on the floor and get warm
Then come back and upside down
Easy now, let me see ya
Move ... (Let your mind)
Move ... (Put me online)
The music is my life ...
everybody dance now ...
everybody dance now ...
everybody dance now ...
everybody ...
YEAH!!!!!!!
posted by Jeremy on 7/1/2003 7:28:45 AM | | Hey Nicole, Tracy: Potassium, and other shouts | 8 Days Post Completion cont...
First, wanted to thank Emma for a great post. That is the major issue today, overtraining. Most people benefit from doing less than they currently are, not more. The same reason people don't train smartly in the gym is the reason why supplement companies are so successful ... it's the "I feel it" syndrome. You put something that gives a buzz in a sports gel and suddenly, everyone "feels it" working. Someone goes to the gym on a great day, full of energy, they pump out the bar, and they can "feel" the successful workout and the muscles just growing like grapes on a vine. They come in another day in a different state of mind, and they "feel" that the workout wasn't successful.
First, the workout IS successful, assuming you have a good plan and followed it. You can drop weight but strain hard and feel like you had a great workout, but only go backwards. Or you can have an off day but still hit your target weights and reps and despite how you "feel" you had success because you progressed. But everything starts with a plan, and that plan should take into account all of the factors of lifestyle, nutrition, rest, etc, that indicate how much recovery should be made available!
Nicole - thanks, yes, she is growing fast, my little princess. Can't wait to see you all, sooner is better than later. :)
Tracy - a quick note on potassium and weight loss. First, I don't know of anything that indicates potassium has any special effect in fat loss over the long run. I do know that the ratio of sodium to potassium is important. Conventional science typically focuses on total sodium intake, i.e. don't consume more than 2400mg or 1600mg or whatever. In reality, when you study the dynamics of how sodium functions within the body, and if you follow the work of some nutritional pioneers like Rehan Jehali who formulated the original EAS and Bodylogix products, you'll find that it is probably more important to examine the sodium potassium ratio. I've found this to be true personally ... I can have 1000mg of sodium but if my potassium is low, guess what? I retain water! I can have 3000mg of sodium but if I have 5000mg of potassium, guess what? I don't retain water. Interesting. So, short term, potassium can influence your water balance. Sodium and potassium together form a pump. Too high sodium is actually caustic (bad) for your cells, so to protect themselves, they form a cushion of water around them - this is water under your skin and outside of your cells, the kind that is referred to as bloat. This is why some pepole can get extremely lean and still have puffy faces - it's because of their sodium. You can lose weight eating lean cuisine, but you won't be getting adequate nutrition and your face will stay puffy.
On the other hand, people who get adequate potassium will find that the water is not retained underneath their skin. For women, there are obvious exceptions such as time of month when other hormones are at play and your water balance shifts due to that cycle. However, in general, keeping sodium low (meaning allowing only sodium from natural foods into your diet, and keeping processed foods to a minimum) and keeping potassium high (meaning eating a lot of fresh vegetables and fruits and lean proteins) not only helps with water retention in the long run, it may also help your nutritional status. See, together with sodium and chloride, the "electrolytes", potassium forms a "pump" that helps drive nutrients into your cells. Without adequate potassium, this pump doesn't work and the nutrients don't make it. So, short term you can see rapid shifts in weight tied to your sodium and potassium intake (to put things in perspective, I will gain 5 pounds on a day my sodium is too high, and will drop it all the next day if I bring my sodium/potassium ratio back into line), but long term you'll probably just see a general health benefit.
If you are eating properly, you should not have to take a potassium supplement. It's funny because I've seen people preparing for competition use the sodium pump to lean out. The concept is simple: you increase sodium for several days, then eliminate it and increase potassium, and the idea is that the last bit of water being retained under the skin is sucked out to reveal more detail. It works, but many people play with those numbers too dangerously and excess potassium in supplemental form can send you to the emergency room! On the other hand, law requires that potassium pills are 99mg max. This means some people are popping dozens of these pills and still only supplementing about 1000mg or 1g. On the other hand, simply eating chicken, drinking coffee and wine (which are both natural diuretics and help to bring out vascularity) and eating high potassium carbohydrates such as beans, can naturally raise your potassium intake to in excess of 5 grams! Crazy stuff, huh?!
So, again, I don't see any application of potassium to weight loss per se, except short term fluctuations, but long term I can't overstress the importance of a foundation of fresh fruits and vegetables. This will naturally shoot your potassium through the roof and provide a myriad of nutrients that your body just doesn't use as well when they come from pills as opposed to the natural stuff.
To see the difference diet makes in sodium/potassium, consider this menu:
8oz apple juice
1 pear
1 cup grapes
1/2 cup orange slices
Amy's Vegan Black Bean Burrito
3 cups spinach
2 tbsp red wine vinegar
8 pieces organic whole wheat crackers
3 cups of coffee
1 whole egg, 4 egg whites
3 cups spinach
2 tbsp red wine vinegar
4oz chicken in curry sauce with lentils (Chick and Dhal Curry)
1 cup broccoli
Post workout shake:
1/2 avocado
1 banana
1/2 cup raw organic sugar
Now, without any supplementation at all, this menu provides 9,180mg - yes, over NINE GRAMS - of potassium, with 2370 or about 2.4 grams of sodium.
On the other hand, let's take a menu with a bunch of processed foods:
1 cup honey-nut cheerios w/
1 cup soy milk
8oz orange juice
1 orange
1 serving Honey Wheat bread
4 cups coffee
5oz top sirloin
10 eggs whites (this is a steak and eggs ordered out at a restaurant)
12oz beer
Tossed salad w/ croutons
Naked potato skins (6 of them) with pickled jalapeņo peppers (ordered at Appleby's)
1 Rice Krispie Treat Bar
This menu didn't feature the most horrible choices, but a lot of the items were processed/pre-packaged or bought at a restaurant. In contrast, I got a whopping 4210 (over 4 grams) of sodium with just under 4 grams of potassium. Even then, potassium was high compared to what most Americans get, but because it wasn't high enough to offset the sodium, I gained several pounds the next day!
So, where to get your potassium? Naturally it occurs in just about any greens (beet greens, spinach, lettuce, etc). You'll find it in a unique "grain" native to America called Amaranth. These actually have more potassium by weight than bananas, another popular source (I will bring in a 6 cup bag of spinach, eat half with my early meal and then finish off the bag with my afternoon meal). Mushrooms contain potassium. Naturally caffeinated products like cocoa and coffee are major sources. Even raw sugar or molasses is a great source. Meat sources include lamb and chicken. Finally, most beans are excellent sources, including green beans, lima beans, kidney beans, etc. In fact, if I were to name a correlation, I'd say most sources that are high protein by weight contain potassium. This may seem odd at first, but beans are high in protein, and while you have to eat a lot of spinach to see significant calories, spinach is actually very high protein by weight.
At any rate, there ya go.
posted by Jeremy on 7/1/2003 7:09:10 AM | | Ruminations on scales and workout frequency | 7 Days Post Completion
On scales
I think the scale is very important. In fact, it's the MAIN tool that has helped me reach my weight goals every time I've tried to reach single digits body fat. I don't want to sound harsh at all, but most of the people I know who say "the scale lies" or "throw out the scale" have not reached that low, shredded, ultra-ripped level. And there's really not a need to - for general health and general fitness, I will be the first to agree that a scale is NOT needed. Eat clean, exercise, and you're on the right track. But to reach ultra-lean, then you need a measuring scale.
I hear that lovely argument "but if you gain muscle ... " all the time. The reality is that the first time someone indulges in a 12-week challenge, they will most likely gain muscle. This is a natural reaction for almost all people who begin a fitness journey, especially one that involves resistance training. Ask any EXPERIENCED bodybuilder who does not abuse steroids, however, and you'll find out something interesting. Despite supplement companies promising 12 pounds of muscle to 2 days yada yada, most experienced bodybuilders are happy to put on about a pound of muscle in an ENTIRE YEAR! In fact, muscle accumulation has been well studied and you will gain most of your muscle the first several months of training, then the first few years, and after that, it's a struggle.
Furthermore, the chances of gaining muscle when getting ultra-lean are next to zilch. Nada. Nothing. Only vastly superior genetics will solve that problem, or being a beginner. This has also been well documented and studied. People with high body fat gain more fat than muscle when they gain scale weight, and lose more fat than muscle when they drop scale weight. Extremely lean people gain more muscle than fat when they gain weight, and lose more muscle than fat when they drop weight. Go figure!
The problem is that people tend to put the blinders on. If you look at the last 4 weeks of my challenge, I might drop weight and it will look like I lose 4 pounds of muscle or something drastic. First, it is amazing to me how when people lose lean mass it is always water weight and when they gain it, it is always muscle. The fact is, there isn't a way of knowing how much muscle you really gained .. you can say 12 pounds but you're lying - it was 12 pounds of LEAN and some of that might have been water, some of that might have been muscle tissue, who really knows without cutting you open and looking inside?
At any rate, the point of the matter is that when I am getting lean, the scale must move. There is no way I'm going to gain pounds of muscle when dropping to low body fat, so I will use the scale. And the scale DOESN'T LIE. What it does do is jump all over the place. I am very comfortable in my skin because I know how my weight shifts. When I look at my day and see that I had more sodium than potassium, I go, gee, tomorrow my weight is going to go up. When I look at my day and see that I've had some alcohol and a lot of potassium and almost no sodium, I go, alright ... rapid weight loss overnight! The fact is that I can fluctuate several pounds in a day (did 5 pound fluctuations this very challenge) and it's all water and material in my digestive track shifting around. What's more important is the trend over time, and that's where I see the true progress.
So, I think you made a great decision by getting that scale because you are right .. the key is to have a SINGLE scale. When I went to South Dakota, I had to use the gym scale there. I knew it wouldn't match my home scale. I took a wild guess and decided it must be weighing me 2 pounds heavy. So I adjusted down 2 pounds the entire trip. When I got home, a pleasant surprise - it was really weighing me 4 pounds heavy, so I had lost more on the trip than I anticipated!
At any rate, it keeps me honest. The Tanita Scale, while HORRIBLE with body fat, is FANTASTIC for weight ... it weighs with 1/2 pound, and I can step on it a half dozen times and get a consistent reading (in fact, technically, you could weigh with 1/4 pound with it ... if it keeps bouncing between 198 and 198.5 then you can assume 198.25, but I always do best 2 out of 3).
For those just beginning their fitness journey, or those pursuing general health, or those not wanting to get ultra-lean, who needs the scale? Eat clean. I find that the scale for this group of people tends to be more of a crutch - instead of truly commiting to clean, healthy eating, they want to be able to eat crap and then watch the scale and if it rises too fast, start eating clean again. To each their own ... seems pretty miserable to me, why not just transform your habits and learn to ENJOY eating clean, so it's not a diet or a chore but what you look forward to?
For those wanting to get lean, grab a scale. Grab an accurate one. Weigh well, weigh often. Don't just freak out over the weight. Correlate the weight to your food, your training, etc. You'll learn a lot about yourself - I learn that high carbs or high sodium cause a huge increase in scale weight. I also learned that I typically maintain my weight overnight after a resistance training session but drop 0.5 - 1.5 pounds after an HIIT cardio session. Interesting - probably just water weight but interesting nonetheless.
On frequency
This is a common question, and everyone hates the answer, but everyone is different. How often do I train? Depends on how I'm training!
By far the most effective training method I found, and by effective I mean the one where I seemed to retain or gain the most muscle mass while simultaneously maintaining or dropping fat, and increased strength the most quickest, was doing heavy reps (5 rep range) and allowing MORE THAN A WEEK of rest between sessions. That's right ... if I trained Chest on Monday, I wouldn't train it again until the following Tuesday or Wednesday!
I get away with training once per week or more frequently if I am in higher rep ranges, like 10 or 12.
Finally, my current program is based on principles that require me to train every body part 3x per week!
If you REALLY want to complicate matters, keep in mind your body parts recuperate at different rates. For example, studies related to chemical changes in the muscle that are indicative of repair and recovery show that the biceps and triceps can complete their recovery cycle with 24 - 48 hours but legs may take up to 15 days to fully recover from a single bout of training! Of course, people read this and get excited and start training arms every other day. In fact, this isn't necessary. If your chest and back both recover every week, then you can do chest on Monday and back on Wednesday. Chest and back then get a full weeks rest. However, arms are involved both Monday and Wednesday, as they support both chest and back workouts. So adding 3 arm workouts is ludicrous, but sneaking in a biceps/triceps-only session on Friday would make sense. Catch my drift? Abs are used in almost every exercise as well, which is why people say "rapidly reoxygenated fast recovery train every day" yada yada. Blah .. if you are squatting and dead-lifting and performing heavy compound lifts, those abs ARE getting trained each session - just devote one extra session to them, and don't forget lower back. "But Arnold recommends..." yeah, and Arnold reached his size using which special supplement? Was it that hard to come by nutrient known as Vitamin S?
On DietPower
You know the coolest thing about DietPower? It keeps me from eating too little! The typical bodybuilding approach is very targetted. It involves ramping down calories. GetLean does it ... start at x and drop 200 calories/week, etc. You'll find people designing their own programs who do the same .. cut this out at week x and then this at week y and then ramp down calories to 8x body weight here ... but you know what? All those are effective, but (a) it's a guessing game and (b) I think many people drop too much, too fast! Without really understanding how their metabolism is changing or how their body is resisting the fat loss, they make drastic drops. Those drops WILL get them to their goal, but might sacrifice strength/muscle/energy. Some may read into this that I'm targetting Zach, and this simply isn't the case - he has his own plan mapped out and is getting ready for that ultimate comp this weekend. I'm talking more in general.
See, what's neat is this. Normally, *I* would be ramping down my own calories here at week 6 to reach my goal. With DietPower, many people are tempted to eat UNDER the budget. But why, is what I ask? My budget is dialed in at 3 pounds per week. I KNOW if I lose faster than that, it's muscle out the door. So I make every effort to eat every calorie budgeted to me. The only time I will undereat is if I know I"m going to overeat later in the week! Why? Because by eating as much as possible, I am keeping my metabolism alive. I am feeding my muscles the carbohydrate they need to function. So, next week, instead of dropping calories another 200 ... I'll let DietPower guide me to the finish line. Heck, it may decide that my metabolism has INCREASED and give me MORE calories to eat! If so, great! I think it is a fantastic tool because it lets you eat the most possible and still reach your goal. So no risk of dropping calories too fast, too soon, but rather staying right on target.
Okay, rant off .. I'm outta heeeeya!
posted by Jeremy on 6/30/2003 3:21:03 PM | | State of the Union | 5 Days Post Completion
That's the union of body, mind, and spirit for all of you kids out there! LOL! This is the principle that I founded Peak Physiques on ... that physique transformation is a total integration of body, mind, and yes, although highly controversial and some people hate to discuss it, spirit. I only draw from my own experience and that experience has been one of empowerment through submission to Christ!
At any rate, I am at the top of the hill. This is the day that I pass "over the hump" as we say. 5 weeks of killer weight loss, average 3 pounds per week. A totally unexpected surprise: I took a week of maintenance or "active rest" to help recover, prevent overtraining, to boost my metabolism and prepare for the final 6 weeks. I've been high calories and while not having free days or eating a load of crap, I've been liberal with the organic chocolate and red wine. The pleasant surprise is that despite all of this, while the scale told me that 197.5 pounds was the pull of gravity I'd have to live with last Sunday, this morning I weighed in at 192!
I set up a new diet in DietPower. Today is really my last maintenance day, so it's okay if I kill the budget, I'll reset it tomorrow, but my baseline budget is around 1700 calories. With the huge hike planned today, that'll add at least 300 - 600 calories, putting me at about 2000. I think that's more than enough, no plans on going crazy or stuffing myself ... I may want to go out and get a nice steak.
So what's the goal? Well, after shaving, I can see much more defininition than before ... the full rack of abs, detail on muscle, etc. I can't tell you how pleased I am, and this is 6 weeks out from my goal! I can't complain at all. Now, putting things in perspective, the leannest I have EVER been since my August 1999 fitness journey began was 178 pounds at around 6 or maybe 7 percent body fat ... heck, who knows, maybe even higher? But at any rate, that was fairly ripped and shredded and what my leannest pictures represent. This is the before/after from August 1999 at 245 and June of 2001 at 178:
I'm only posting this to help elaborate on my goal. At that time, I could barely bench press 200 pounds and I was squatting maybe 220 on a good day. I was much weaker, and of course the hope is that I had much less muscle, considering that I've spent the past two years trying to build some quality mass. So after keying in my goal, which involves a steady 3 pounds of fat loss per week, the final number came out at 176 pounds ... a full two pounds lighter than that after picture! So my goal is officially 176 by August 10th ... and my hope is that I will be in the 5% body fat range, the leannest I have ever been and probably ever will care to be outside of stepping onto a bodybuilding stage.
I have my entire 6 weeks mapped out. The only lingering question is whether or not to sodium and water load. I've seen great results doing that in the past. If I do decide to load, then that means I can only do 5 weeks of training as the final week is preparation for the photos. If I don't decide to load, then I cycle a full 6 weeks. I'm partial to starting my training on week 2 and cycling 5 weeks, then loading for pictures. Any thoughts? By loading I mean 3 days of low carb / high sodium / high water, then tapering water down, eliminating as much sodium as possible, and increasing carbs for the photo shoot.
My training is based on Brian Haycock principles of muscle hypertrophy. It is actually almost a contradiction that I would be losing weight and doing a program designed specifically for gaining muscle mass ... being in a hypocaloric (taking in more calories than you burn) state is definitely what you want to gain muscle. However, my theory is that the way this training (hypertrophy-specific training) is structured will help me to avoid overtraining and preserve more muscle mass. There are 3 full body workouts a week, starting light and then working up. For example, if we take bench press, if my target weight is 240 reps, I work backwards and Monday I might bench 140 for 5, then Wednesday is 160, then Friday is 180, then Monday the following week is 200, then 220 on Wednesday, then the goal of 240 on Friday. Interesting, huh? The first week is at 15 reps, the second two weeks at 10 reps, then the final two weeks at 5 reps.
For cardio, I'm sticking with my tried and true method of simple, BFL 20MAS. The goal is to step up from my current ability to do 6.5/7.5/8.5/9.5 mph cycles by 0.2 (1/5th of a mile per hour) each week, to finish out doing 7.5/8.5/9.5/10.5 mph cycles ... we'll see if I have what it takes!
I will also supplement with walking on a maximum incline each morning and post-workout. This starts light, maybe 10 - 15 minutes, but gradually increases. Normally, I wouldn't do this, but ironically, I'm not adding the cardio to burn extra fat per se, but to improve my calorie budget so I can consistently take post-workout shakes. I noticed that when I was adding 700 calories from a post-workout shake, my metabolism was about 3500. When I stopped taking the shakes, because I was on vacation, my metabolism dropped to 3000. So I see a major thermogenic and positive benefit from the shakes.
To quote the immortal words of Forrest Gump, "That's all I got to say about that."
Have a wonderful weekend, everyone. I'm going to hike to the top of Stone Mountain with my wife and daughter!
See ya!
posted by Jeremy on 6/28/2003 10:42:19 AM |
|
|
Question of the Day
Articles
Fitness Experts
Weight Loss Products
Exercise Guide
Weight Loss Vault
Action, Word!
Summertime Shoutouts
Wrapping Up Arms
Contact
Affiliate Program
Terms and Conditions
Help! (Getting Started)
Audio and Video — Audio and video clips related to healthy living.