3 Fruits and Veggies Tips (Important)

It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em pre-chopped

Look, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
VGF 25+ Free

I hope you have an awesome weekend. Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Yours in health,




PS - You can see all the natural ingredients they use to make VGF 25+ at Prograde VGF 25+

Holiday Calorie Control Tip #2

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.

Plan on staying away from the booze.

Look, a drink or two isn't going to be the end of the world. But when two turns to three...

I'm not getting on my soap box here. I'm just telling you something you already know:

Booze leads to bad decisions. And in this case, we're talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it's the extra calories you chew that start to add up.

One piece of cake turns to two...

A handful of chips turns into a a bag...

The dip sitting in front of you mysteriously vanishes...into your belly...

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

Yours in health,




PS - Rememeber, Prograde Nutrition's HUGE Holiday Savings ends TONIGHT. You definitely want to get over to PROGRADE SPECIALS right NOW and place you order to save 15% on all their killer products. It's my duty as a proud Prograde Partner to remind you ;-)

Holiday Calorie Control Tip #1

I know you know this.

You know you know this.


Fail to plan, plan to fail.

You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast. have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-)

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don't want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don't plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size.

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can't do is just free-for-all it and stuff your face with everything put in front of you. You know that.


Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it.

And think about how great you'll feel about yourself when January comes after you've followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.


Yours in health,


PS - As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: Prograde Special

Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

Huge Holiday Savings on Prograde Nutrition

I can't believe they're doing this - seriously.

As you know, I'm a proud Prograde Nutrition partner, so when something like this comes across my desk, well, I share it with you immediately.


Prograde is having a heck of a Holiday Blow Out. It's pretty obvious they don't want you "shutting it down" the last couple weeks of December.


Believe it or not they are putting all of their awesome products on sale this week for 15% off! I don't think they've ever done this before, and they probably won't do it ever again. Their products are so good and the company is growing so fast they just don't have to.

So my recommendation to you is to get on over to Prograde Specials right NOW and stock up.


This deal expires this Friday, December 11th at 11:59pm EST. But don't wait until later to order. You might get busy, you might forget...and trust me you WILL regret missing out on this if you do.


Yours in health,



PS - Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: Prograde Specials

The “old body building way” vs. the Circuit training method.
As we have discussed before the “old body building” was and still is strenous work and does not make for a lean toner body unless you work hard continuously. It is very time consuming and can actual harm you physically if you over due it. Whereas Circuit training is a combination of high intensity aerobics and resistance training.
Circuit training is designed to be easy to follow and build muscle, targets fat loss and helps with heart and lung fitness.
An exercise “Circuit” is one completion of all prescribed exercises in your program and when one circuit is complete; you then begin the first exercise again and start your second circuit.
Generally, the time between circuit training is short with rapid movement on to the next exercise.
Circuit Training has many advantages over “the old body building way”
* Can be adapted for any size workout area.
* Can be customized for specificity; easy to adapt to your sport
* Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
* May be easily structured to provide a whole body workout
* May not require expensive gym equipment
According to the Cooper Institute in Dallas, TX: “Circuit training is the most scientifically proven exercise system. It’s time efficient and incorporates strength, flexibility and cardio in the same workout.”
Circuittraining programs often take an average of 30 minutes to complete, and offer the same advantages as a one-hour-long regular workout would provide. This also means that circuit training is an excellent choice for people who cannot afford to spend 2-3 hours at the gym on a regular basis.
Circuit training is a great way to exercise especially if you are not in the financial situation to afford “expensive” equipment.
Circuit training rotations can include push up, sit ups or other forms of abdominal training, jumping jacks and squat thrusts to name a few. Circuit training is a plan and can also be done using weight machines, elastic resistance or hand held weights.
Many times circuit training follows a specific them, such as combining different exercises or using boxing techniques.

With Circuit training a person does as many repetitions of an exercise as possible during a fixed time period, then moves on to the next exercise. This also allows for a “recovery time” before starting the next circuit.
Because Circuit training is so adaptable and can be used with any type of equipment available, it is the most sought after choice for people who want to exercise outdoors.
However, in a gym, Circuit training routine can include the treadmill, followed by abs works then followed by cardio, bicycle and so on. These are still done at a high intensity, but works far better than the “old” workout way and is much more effective in losing weight quickly and correctly.

Do NOT Fall For This Scam

You can't really miss it on the Internet these days. Seems like everywhere you look there's another company promoting the nutritious Acai Berry as a weight loss miracle.

And that's why I thought it was critical to write you today. We want to make sure you know my opinion on the subject.

First, you know better than to believe you're going to pop some pills - ANY pills - and have the pounds and inches melt off like magic.

If you've been listening to any fitness expert for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don't bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits - and you know you will - you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It's something researchers have discovered in recent years.

What's really cool is my friends at Prograde Nutrition have created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry.

Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you'd have to eat an entire POUND of raspberries to get the same ORAC value. And in case you're not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

The best part is you can now try Prograde Longevity for free! You simply pay a tiny shipping and handling fee. Just go to Prograde Longevity to order your FREE bottle today.

But you really do need to hurry. I'm not sure how long they're going to be able to make such an incredible FREE offer.

Yours in health, Carmel

PS - Remember, Prograde Longevity is NOT some silly weight loss pill. It is a powerful combination of anti-oxidants specifically designed to give you extraordinary protection against dangerous Free Radicals.

Five Super Simple Fat Loss Tips

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of soda is 150 calories of pure sugar. Have a couple of those a day...

2) I've said it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ because it is made from 25 WHOLE veggies, greens and fruits.

Yours in health,

Carmel Wieland

PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's and women's

Why You Can’t Get a Flat Tummy With Just Crunches Alone

The crunch is also know as the curl up and is one of the best exercises for the abdominal muscles. It is also much safer and healthier for you back than the traditional sit up. But it alone will not flatten your tummy.





There are many different types of crunches you can do, but remember when doing crunches, the lower back does not leave the floor. Because of this you remove the “hip flexors” thus taking the pain off of your back and effectively isolating the abdominal muscles.



From beginner to advanced this crunch exercise can be increased by lying on a decline bench or by holding weight on the chest. It is also fantastic to use with a ball.



You will find that there are variations to the crunch but they are not painful on the back unlike situps. Stomach crunches are simply the easiest workout way to GREAT Abs. Now understand the greatest abs in the world will not show up if there is a great deal of belly fat over them!
But to achieve these results you not only have to do crunches you must work out other muscles and change your behaviors when it comes to food.

An exercise ball is also a fantastic way to do crunches. Not only does this protect your back even more, but it gives you flexible supports. This also adds to your workout while you are doing crunches and you will inadvertently do extra body movements.

Remember toning is all about movement. This exercise is so simple, yet is the most fundamental abs movement, and therefore extremely effective. The effective number of reps depends on your personal shape and goals. And as stated ‘toning” is all about movement, but losing the fat takes a little more work.


All of us want that nice tummy we had when we were younger. If you now find yourself with the pooch or the full blown “when are you due” stomach then crunches will be great for you. However, stomach crunches alone will not remove the under belly “fat”. You may have great abs and a six pack underneath, but you will not see it if the fat covers over it. If you are not burning as many calories as you are taking in, you will not change the appearance of the fat tissue surrounding your abdominal muscles,"



Your health does depend on this: Stomach Fat is bad for HealthA daily AB Crunch exercise-plan helps to develop a flat belly and improves your health. However you must do cardio and change eating habits along with this.

Strong abdominal muscles are good to have for several reasons, including protecting our internal organs, aiding the lungs in breathing, and maintaining good posture, which can help reduce low back pain.

One thing to remember though: crunches are meant to tighten and firm your muscles and work well in doing so. However if you have a lot of stomach “fat”, diet and cardio workouts will also help you achieve your goal much quicker.

Free Fitness Boot-Camp Day!

Wednesday is a free trail for the Womens Only Fitness Boot-Camp I run. For all of you in the area come check it out! Bring a friend even. Here are the details....

Time: A.M. 9:30-10:15
Place: Silverdale Water Front Park (if it rains we will go under the pavilion)

Time: P.M. 6:00-6:45
Place: Givens Community Center (Olympic Room)

What to bring: Your yoga mat & water bottle (no yoga involved but it's nice to have something to lay on). For A.M. class dress in layers, you will get there chilly and warm up quick, gloves are a great idea as well.

Hope to see everyone who lives near there on Wed!!!

Time To Get Serious!

Womens Only Fitness Boot-Camp In Kitsap County!

Better Bodies by Carmel Fitness BootCamp is packed with fun and energizing activities designed to help you reach your fitness goals fast!

Warning: This is the weight loss program that health clubs, fitness equipment stores, and info-mercial marketers don't want you to know.... A fitness boot camp designed to force your body to lose up to 24 lbs of ugly fat in 12 week without going to the gym.

Lose Weight, Melt Belly Fat, Increase Endurance & Strength, Simply Look and Feel Better as You Firm, Tighten, and Tone Your Entire BodyWith Only 3 Workouts Per Week

The ONLY Boot Camp Program Of Its Kind In Kitsap County...
At Better Bodies By Carmel Fitness BootCamp You Will:
See Faster RESULTS With Fewer But More Intense Workouts
Be Exercising Among A SMALL Group Of 10 People Or Less
NOT Be Doing Any Ineffective Jogging or Aerobics Exercises
Only Be Doing HIGH-INTENSITY Circuit Training With Only The Most EFFECTIVE Exercises

Four weeks of fun, energizing activities designed to help you reach your fitness goals
Nutritional Education & Accountablity

Pre and post-evaluations to help you monitor your progress (Value $120)

You Can't Lose with Our 100%,No Hassle, Money Back Guarantee

Your satisfaction is assured through our no risk, no questions asked, money back guarantee. If for any reason, you aren't thrilled and satisfied with our boot camp, just contact us and we'll refund 100% of your purchase price. No hard feelings.

What I'm saying is, don't decide now if this boot camp is for you. Just sign up and try it out. If it doesn't do everything I say and more; if you don't save money (think of all of the other weight-loss products and programs you've bought), time, and frustration; if it isn't life-changing; if it doesn't work for you; you have nothing to worry about because you can get every penny of your money back under our no hassle guarantee. So you have absolutely nothing to lose.

Better Bodies By Carmel Boot Camp

Cost: $270

**Family discount 2 members/same house $490....save $50
**Kitsap County employees discount $245....save $25

Times: January 12th-February 20th
Morning: M,W,F- 9:30 to 10:15am
Location: Silverdale Water Front Park
Evening: M,W,F- 6:00-6:45pm
Location: Givens Community Center

Each Boot-camp is limited to the first 10 participants.

Register early to guarantee a spot.
Contact: Carmel w/ Better Bodies by Carmel @ carmelbutterfly77@yahoo.com