Keep Fit - - Stay Healthy - - Be Happy

January 2009

Issue #005

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A warm welcome to all our new subscribers! I hope the rest of you enjoyed the last issue...

Missed the 4 free gifts? You can get them from the 1st issue, they're at the end of "Asad's Thoughts".

If you see anything in this newsletter that you think a friend or family member might find useful, feel free to send them the link (copy-and-paste):

If you've been sent here by a friend and enjoy this issue, you can sign up for future issues of Fitness Wonderland, click here.


1. Asad's Thoughts (Editor's Note)
2. Exclusive Article - "Manboobs" and Menopause
3. Healthy Fast Food With a Twist
4. Monthly Salt Tip
5. New Year's Surprise
6. New Pages on
8. The Happy Tip

Asad's Thoughts

Hi <>, I'm Asad (the editor), if you want to learn a little more about me and my fitness journey, click here.

Happy new year folks! Another holiday period has come and gone, are you looking forward to 2009? Luckily, we've still got the weekend until we return to hectic "normality".

What is "normal" for you? Eat, sleep, work maybe? I know that will be the case for more and more people in 2009, which looks set to be a rough year for many. But it's not an excuse for self-pity.

No matter how bad things get, there is always someone else worse off. Knowing that, gives me some perspective. That's an important word for 2009.

We seem to have lost all sense of perspective. Billion is the new million, and soon it will be trillion. Just because there are more zero's in the numbers, does it make our lives better?

That takes me back to the new year celebrations. I always find new year's eve kinda surreal. To all the creatures in this world, other than us humans, it's just another day. But for us, it's like a barrier between old and new.

New year's day is always a sign of hope, resolutions and new beginnings. Although it is just another day, for us it's a whole new year. That's both a good and a bad thing.

Good because it forces us to make plans to improve our lives in the coming year, the better life we've been dreaming of for so long.

Bad because it usually only lasts for 1 day, and then it's back to "normality". Luckily, that's something we can all change.

Change is another big word for 2009. We all go through change every year, whether we plan to or not. The stakes seem higher this year. No matter what happens, focus your energy on making any change a good thing.

If you - heaven forbid - lose your job, change your perspective and remember what you do have. We are lucky to live in a world of opportunity, focus on opening another door, and you may look back on losing your job as a blessing.

What's all this got to do with fitness? Well January is the month of new year's resolutions. Most of which include "losing weight" or "getting fitter".

For that reason, this month's newsletter will come to you in instalments. I want to do all I can to help you with your resolutions, and make sure they last longer than a week.

There will be some great deals on this month, I'll make sure I fish out the best ones and pass them on to you, and hopefully help you save some money too.

Enjoy your new fitness beginning, and it will last forever.

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Exclusive Article

"Manboobs" and Menopause

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so... did you see them?...The dreaded....


Obviously if you are female this is not an issue. But for us men, "gynaecomastia", often jokingly referred to as manboobs (we can thank "Seinfeld" for that) is anything but funny.

From this point on, I'll refer to it as "MB" if that's okay by you.

MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.

This is just one of the many symptoms of "andropause", or "male menopause."

When you age your testosterone levels decline...and more than that the testosterone gets "weaker" due to an imbalance between it and estrogen.

When you combine that with our modernized "estrogen-rich" environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.

MB is associated with lack of drive (you know what I'm talking about guys) and excess belly fat due to the estrogen.

Even more serious: Excess estrogen has been positively linked to prostate cancer.

Yep. MB's are not so funny after all.

Check out Dr. Lucille's NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Hers does.

---> Click here for no more MB's! <---

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Healthy Fast Food With a Twist

No, this isn't the fast food you think it is. Fast food from any restaurant should be eaten in moderation. I'm talking about quick dishes you can serve up at home.

These dishes are ready in less than 30 minutes, and are fat burning wonders. Ideal for our busy lives.

- Mixed Herb Salsa on Grilled Vegetables (Serves 4)

For the salsa take:

  • Scissor snipped chives, 2 tablespoons
  • Chopped parsley, 3 tablespoons
  • 1 crushed garlic clove
  • 150ml of water
  • 1 lemon's juice
  • Pure fromage frais (fat-free), 1 tablespoon
  • Ground pepper for seasoning

Place them all in a blender and blend until the mixture is smooth. Leave to the side.

Then take 1 red and 1 yellow pepper and cut into chunks. Thinly slice 2 red onions, and thickly slice 3 courgettes. Add 10 cherry tomatoes to these vegetables in a bowl, and drizzle over 2 teaspoons of extra virgin olive oil. Add 1 tablespoon chopped rosemary leaves and 1 tablespoon thyme leaves. Give it a good mix.

Heat the grill up to high heat and place the vegetables across a foil covered rack. Grill for 8 minutes, turning every couple of minutes. Serve vegetables between 4 plates and add the salsa on top of each.

- Skewered Boneless Chicken Grilled with Mint and Coriander (Serves 4)

Cut 6 boneless and skinless chicken breasts into square pieces and place in a bowl.

Place the juice of 1 lemon, 150g of low-fat plain yoghurt, 1 teaspoon ground coriander, 1 teaspoon ground cumin, 1 teaspoon chilli powder, 2 teaspoons honey, 2 tablespoons chopped mint leaves, 2 tablespoons chopped coriander leaves in a blender. Blend until smooth.

Pour the mixture over the chicken and season with ground pepper. Mix to coat all the chicken pieces. Cover and leave to marinate (preferably overnight in the fridge, but 30 minutes minimum will do).

Heat the grill up to high heat and place chicken pieces on to skewers. Place the skewers on a grill rack and grill for 10 minutes, turning often to ensure the chicken is cooked evenly. Serve the skewers straight away with lemon wedges to garnish.

- Garlic Roasted Spicy New Potatoes (Serves 4)

Pre-heat the oven to 200 degrees C.

Wash 1.5kg of baby new potatoes and pat dry. Put non-stick baking paper on a baking tray, and place the new potatoes across the tray. Thinly slice 6 garlic cloves and drop them over the new potatoes.

Crush 2 tablespoons cumin seeds and 2 tablespoons coriander seeds with a pestle and mortar. Mix in 2 teaspoons onion seeds and 1 teaspoon dried chilli flakes. Add this mixture evenly over the new potatoes. Place the tray in the center of the oven and roast for 20 minutes. Serve immediately.

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Monthly Salt Tip

Snack tips to reduce your salt intake:

Keep - Pasta (0g salt).

Swap - Standard breakfast cereals to low salt varieties (0.4g salt).

Avoid - Ready-made sandwiches (3.8g salt per sandwich).

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New Year's Surprise

As promised, I have a new year's surprise for you. If you haven't heard already, our new online shop will be up and running very soon. It's going to have a wide range of fitness related products. I'm making sure every product is good quality and great value for money.

As a loyal subscriber, you'll get first access to all the best deals, and further discounts exclusive only to subscribers (if a friend has sent this link to you, then you can subscribe to Fitness Wonderland for free here.

I'll update the shop's progress later in January, and let you know the opening date for subscribers (which will be before the general public opening date).

Thank you for your loyalty and I hope you'll find the shop useful. As always, if you have any feedback, simply reply to this email and let me know.

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New Pages on

If you haven't been to the website in a while, check out these new pages:

  • Exercise Ball Exercises - The Top 6 Most Effective Workouts
    Exercise ball exercises for complete workouts. Videos and instructions to do them correctly, get results with these whole body exercise ball exercises.
  • Leg Raises
    Leg raises are great lower abs workouts. Videos and instructions for various types of leg raises, get results with the best technique.
  • Mountain Climbers Exercise
    Mountain climbers are great whole body workouts. Videos and instructions for mountain climber variations that'll work your abs hard.
  • Ab Wheel Exercises
    Ab wheel for an advanced core. Videos and instructions for using the ab wheel correctly. Strengthen your abs and stay injury free.
  • Ab Crunches
    Ab crunches tone your stomach muscles. Videos and instructions to do various crunches correctly. Get results and enjoy these ab crunches.
  • Bicycle Crunch Exercise
    Bicycle crunch for a complete abs workout. Videos and instructions for the correct bicycle crunch technique, that'll work all of your ab muscles.
  • Fat Loss Reviews - In Search of the Best Fat Loss E-books? - NEW FREE E-BOOK
    Fat loss reviews to help you save money. Read these fat loss reviews before you buy any fitness e-books.

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YOUR Pages on

I've opened up the website to you. Right now there's several ways you can add your personality to the site and actually have your own web page(s).

Check out these pages and get involved:

  • Do You Have a Sports Injury Story to Share?
    Do you think your experience of injury can help others? Maybe you just want to share what you went through? You might have more advice about sports injury physiotherapy?

    Whether you've recovered, or are in the process of recovering, your story is valuable to us all. Share your sports injury story.

  • Have You Used Any Fat Loss Products?
    Here's the opportunity to add your reviews for any fat loss product that you've actually used.

    Perhaps you've bought a great product that you think everyone should know about. Or maybe you've wasted money on a real stinker, you can give us the heads up.

  • Have a Motivational Message to Send?
    Know someone that needs exercise motivation? Send a customized message and show them your support.
  • Showcase Your Exercise Pictures
    Submit your exercise pictures for any of the exercises on the site, and you could win a special prize.
  • Fitness Exercise Program - What's Your Favourite?
    Choosing a fitness exercise program? Tips from personal trainers, find out what their favourite fitness exercise programs are, and rate them too.

I'll be keeping you informed of new pages where you can submit your stories/tips/pics in future issues.

Get involved and tell all your friends and family once your page is live on the website. We've already had a good response, here's some pages added by other visitors to the site:

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The Happy Tip

No matter what happens in life, whatever it decides to throw at us, ultimately I believe we are here to be happy. Whether it's a great new job, the perfect partner, a fun night out, a tasty meal, enjoyable get the picture...we're always in pursuit of happiness.

Here's 1 tip to help on the way:

Honey it up!
We often eat sugary foods to cheer ourselves up, and they do boost serotonin in the brain. The problem is, they have other bad affects too. Honey however, is better than other sugars. It's antioxidants create other positive benefits. Try swapping sugar for honey in your tea.

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What's To Come...

This month:

  • Special offers on fitness e-books
  • News about the shop
  • Lots more bargains

Next month:

  • Fitness Equipment Gem
  • Exclusive Guest Article
  • Health Myth of the Month
  • PLUS all the other regulars

Ask Asad

If you've enjoyed reading this newsletter, please pass it on to your friends and family and let them know. Here's the link again (copy-and-paste):

Thanks so much for your help and support.

If you have any questions, comments (good or bad), or ideas, just contact me. If you want a specific question covered in detail in a future issue, please let me know.

Until next time...

Keep Fit -- Stay Healthy -- Be Happy

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