Eliminate Your Turtle And Hamster Mentality To Transform Yourself Into
A Lean And Mean Fat Burning Gazelle…
In the last blog article, we introduced you to the 3 PROVEN pillars of fat loss.
Today we’re back (just like we promised) to give you an example workout from each individual Pillar (animal) so you can transform your turtle and hamster mentality into that of a short burst, fat burning gazelle.
And we’re not talking about a Tony Little-style Gazelle here either. This isn’t some gimmicky philosophy. This IS the real deal.
Remember that if you want to be a real fat-burning Gazelle, you will sometimes act like a hamster (Pillar 1). This is for recovery purposes and to prime your metabolism to burn more fat when coming out of your turtle shell to act like a Gazelle (Pillars 2 and 3).
Also, it’s crucial that you incorporate some type of resistance training like weights or MRT (Metabolic Resistance Training) into this plan if you really want this to work. We know this is kind of obvious to most of our readers; we just wanted to make sure we didn’t leave it out.
Speaking of metabolic resistance training (MRT), one of the world’s best metabolic resistance training experts (our “go to” guy and friend), recently shared some of his best stuff with us…you can learn more about how to use it at the end of this post.
Before we give you some sample workouts, remember that you’ll never see results unless you understand the number one component of fat loss. What is it? One word.
INTENSITY
Without applying proper intensity you’ll simply be stuck in your turtle shell or be trapped forever on a hamster wheel. (Ok. Enough of the animal analogies already 
Are you intimidated by intensity? If so, relax. You’re not alone.
Here’s the key. Apply our intensity scale below to YOU personally.
Your current age…your gender…your current level of condition (or any other limitations you may have).
*GL-12 Intensity Scale
- Level 1 = Warm-Up or Slow Pace
- Level 2 = Jog or Medium Pace
- Level 3 = Run or Hard Pace
- Level 4 = Fast Run or Very Hard Pace
- Level 5 = Sprint or All Out Burst (based on your current level of personal condition)
*Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you’re at right now personally. You can also apply this scale to other types of exercise besides running or sprinting.
IMPORTANT: Always warm-up and cool down for 4 to 5 minutes minimum
PILLAR 1: Aerobic/Endurance (Steady State Cardio)
In the aerobic pillar, oxygen is used to break down fatty acids and glucose to release energy. In other words, oxygen is primarily present so you can go for longer durations at a steady pace and the majority of fat calories burned happens during the workout itself.
Just remember: Aerobic means with oxygen and anaerobic means without oxygen.
|
Beginner |
Intermediate |
Advanced |
| Duration: |
30 minutes |
45 Minutes |
60 Minutes |
| Intensity: |
Level 1 to 2 |
Level 2 |
Level 2 to 3 |
PILLAR 2: Threshold (Intervals)
This is the pillar just above Aerobic training. You can typically stay in this anaerobic pillar for 2 to 5 minutes at a time before letting your heart rate come back down and recovering.
This pillar has several important benefits.
Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above. This is important to know because so many people hit a wall when they get stuck in the aerobic pillar (a.k.a. the hamster wheel).
It will also help you burn more fat and calories when incorporating a base of pillar 1 and pillar 3 along with it.
|
Beginner |
Intermediate |
Advanced |
| Duration: |
30 minutes |
40 Minutes |
40 Minutes |
| Intensity: |
2 min @ 3
2 min @ 1
(repeat x 5) |
3 min @ 3-4
3 min @ 1
(repeat x5) |
3 min @ 4
3 min @ 1 or 2
(repeat x 5) |
PILLAR 3: Creatine Phosphate (High Intensity Bursts or Intervals)
Gazelle time!
Lastly is creatine phosphate (Get Lean In 12 intervals and H.I.I.T.). This system can only support high intensity effort for 15 to 60 seconds at a time.
The main thing to remember with Get Lean In 12 intervals and H.I.I.T. workouts is that although they are only 12 to 20 minutes in duration, they will increase both the “aerobic” AND “anaerobic” systems at the same exact time.
This is typically unheard of when it comes to exercise. Also, study after study shows your metabolism will be elevated for up to 48 hours from just one pillar 3 workout.
Again, just remember the “more” is not “better” GL-12 philosophy. Doing a bunch of pillar 3 workouts every week is not the answer, but it definitely yields the most results for the time invested.
Continuously using all 3 pillars is the solution.
|
Beginner |
Intermediate |
Advanced |
| Duration: |
20 minutes |
12 Minutes |
12 Minutes |
| Intensity: |
1 min @ 4
2 min @ 1
(repeat x 5) |
30 sec @ 4-5
30 sec @ 1
(repeat x 5) |
20 sec @ 5
10 sec @ 1
(repeat x 8.) |
It’s nice to know that the time and effort invested into pillar 3 will still be working up to 2 days later…even while you’re sleeping. Now that’s a beautiful thing!
One final note on Pillars 2 and 3.
Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of research shows this will help the heart utilize oxygen properly and enhance fat loss by burning off the Free Fatty Acids that your body will release during high intensity bursts of exercise.
The strategy above is how we personally went from exercising 8 to 10 hours every week, alllllll the way down to just 4 or 5 hours a week. Ironically, we doubled our results at the same exact time. I know we’ve beaten this drum to death, but more is NOT better. Got it?
There’s one more final strategy that will help you maximize your body’s natural fat burning potential with this approach. We call it “sequencing”.
When you use this approach sequentially in the proper order, you can force your body to feed on more fat.
At least 20 comments and we’ll be back in a few days with the exact weekly exercise schedule you can use to make all 3 of the PROVEN pillars work together synergistically and sequentially.
There’s more metabolic trickery coming your way in a couple of days. But you have to leave your comment and we’ll be back to help you cross the finish line.
Committed to your fat burning success,
Shaun and Karen
P.S. If you want to learn how to use this exact same approach (at home or anywhere) with resistance training, just check out Metabolic Resistance Training guru and expert (and friend of ours) Craig Ballantyne’s bodyweight cardio…
Never miss a workout again with super fast in-home MRT workouts that blowtorch body fat <—— Click Here
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August 17th, 2010 | Tags: best fat burning cardio, best fat burning cardio exercise, cardio and fat burningcardio for fat burning, Fat Burning Cardio, fat burning cardio exercise, fat burning cardio exercises, fat burning cardio program, fat burning cardio routine, fat burning cardio workout, fat burning cardio workouts, fat burning vs cardio
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How to overcome exercise adaption and fat loss plateaus…(Turtles, Hamsters, and Gazelles)
Most people approach exercise haphazardly with absolutely no plan. In other words, they decide what workout they’re going to do for that day while they’re walking into the health club or their home gym.
We used to do the same thing. Do you? This is a HUGE exercise mistake.
We learned a long time ago that you must have a plan to overcome adaption if you really want to burn fat and get results.
It amazes us how many people have been working out year after year (sometimes for hours at a time) with absolutely no visible fat loss results to show for it.
Their heart might get stronger and they probably even get cardiovascular benefits from exercise. But without a strategic plan to keep their bodies from adapting, they’ll NEVER see visible fat loss results.
Really think about this. If you’re going to spend the time AND effort exercising, shouldn’t you know for a fact that you’re actually burning fat so you can see visible as well as physical results?
People generally fall into one of three categories when it comes to cardio.
1. Turtles: This is the person who gets on a treadmill or some other machine and uses their time to read a book, watch the latest negative news or talk show, and gossip with their friends. This will burn up some calories, but is basically useless.
You might as well be working around the house. You’ll burn just as many calories, you won’t fill your head with so much crap AND you’ll get more accomplished. (Turtles really get on our nerves for some reason. If this is you, we apologize, we just feel like you should be using your time more wisely.)
2. Hamsters: These are the people that have a “more” is “better” mentality (with too much time on their hands – must be nice!). You see them jogging or cranking away at a medium pace for hours on end.
We’ll get to the gym, crank out our workout, stretch, go get some 1 on 1 sauna or cultivation time, and the Hamster is STILL cranking away on their machine a couple hours later. Can you say insanity?
The Hamster is the most likely to burn out, get injured, and burn up a lot of valuable fat burning muscle. It’s actually kind of humorous. What’s even funnier is when they ask you for help, then don’t listen.
3. Gazelles: This is a rare breed, but they’re easy to recognize. How? They’re in-shape. They sweat more, make more noise, they’re efficient and they workout with a goal and a purpose. Gazelles push themselves out of their comfort zone consistently and get visible results.
We’re happy to report that we’re Gazelles! The Gazelle (the actual animal) is not a leaper, but instead eludes predators with incredible bursts of speed, sometimes reaching 60 miles/hour. They’re also super lean.
Gazelles will sometimes intentionally act like a Hamster for recovery purposes and to help overcome adaption. But the majority of their time is spent using higher intensity exercise.
We figured out a long time ago how to formulate an effective plan for attacking body fat using the 3 pillars below (with Gazelle type cardio and intervals). This will help you do three very important things.
- Dramatically cut down the time you spend exercising.
- Immediately know – for a fact – that you’re always tapping into and burning fat when you exercise (so you can actually see visible results from your effort).
- Completely prevent burnout and boredom in your long-term exercise approach (by using variety and flexibility to make exercise more fun AND overcome adaption).
PILLAR #1: Aerobic / Endurance (Steady State) Cardio
Perform 1 or 2 times weekly for 45 to 60 minutes. No more, no less.
Pros:
- Easier to use and apply immediately because of lower intensity.
- Great conditioning for heart and cardiovascular system.
- A strategic primer for your body to respond to “other pillars” properly.
Cons:
- Consumes more time than intervals like H.I.I.T. or GL-12 (The other 2 pillars).
- Only burns fat and calories DURING the workout. This type of cardio only elevates your metabolism for about an hour afterwards. In other words, after this type of “old-school” type of cardio, your metabolism will be back to its normal level in about an hour (The other 2 pillars will elevate your metabolism for 4 to 48 hours afterwards).
- Your body adapts VERY quickly to this type of exercise so it’s only effective if you use it synergistically with the other 2 pillars.
PILLAR #2: Threshold (Interval training)
Perform 1 or 2 times weekly for 30 to 40 minutes.
Pros:
- Generally fun to do because it’s constantly changing.
- Moderately efficient so it can save you some time.
- Intense enough to produce results even though more recovery time is required between intervals.
- Conditions and primes your cardiovascular system to burn more calories (especially fat calories) when applying the other 2 pillars.
Cons:
- Sometimes difficult to gauge intensity because intervals (bursts) last 2 to 5 minutes long.
- Only elevates your metabolism for about 4 hours afterwards (this is still a more effective post workout metabolic burst than pillar 1, but not nearly as efficient as pillar 3 – see below).
- Must pay close attention to the protocol for it to have the proper effect. In other words, you must plan your work and work your plan when doing this type of training.
PILLAR #3: Creatine Phosphate (High Intensity Interval Training: H.I.I.T. or GL-12)
Perform 3 or 4 times a week for 12 to 30 minutes.
Pros:
- Saves you a ton of time.
- Elevates your metabolism for up to 48 hours (2 full days) afterwards.
- Promotes the stimulation of very powerful fat burning hormones (Growth Hormone, Free Fatty Acids, Adrenaline, Brain Chemicals like endorphins).
- Lowers insulin dramatically to help you burn more fat and have better energy.
Cons:
- Difficult to perform if you have limitations or heart challenges (but can still be applied by anybody).
- More likely to cause injuries if not approached safely (always need a thorough warm-up and cool down).
- Not a quick fix or cure-all (but definitely gives you the most results for your effort), so it needs to be combined with the other 2 pillars in order to work effectively and efficiently.
Now that we’ve introduced you to the 3 proven pillars (and animals) of fat burning cardio, we’ll be back early next week with the exact workouts you can use for each one of these systems.
We’ll also share some of the science of “what happens” to your body when you strategically access each of these pillars…AND how to be a Gazelle.
In the meantime, leave a comment if you have any questions and let us know what your favorite pillar is. We love GL-12 and threshold, but usually have to force ourselves to do Aerobic / Endurance (steady state) cardio. We know it’s necessary, but always seems to take too much time (and it’s really boring too).
What’s your favorite pillar?
Talk to you early next week with some fun workouts for you to try,
Shaun and Karen
P.S. Don’t forget to hit the “like” button so we can help others. Thanks!
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August 11th, 2010 | Tags: exercises to burn stomach fat, fast fat burning exercises, fat burning exercises, how to burn body fat, how to burn stomach fat, how to lose stubborn body fat, lose stubborn body fat, losing body fat, lower body fat, reduce body fat, reducing body fat, stubborn belly fat, stubborn body fat
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If You’re Adding Resistance to Your Cardio Machine, YES!
As a former bodybuilder who went on to own a gym, I have spent more than my share of time around cardio and weight machines.
The one thing that always amazes me is how people will take a perfectly effective, scientifically designed, thoroughly adequate exercise machine and adapt it thinking “more is more.”
In fact, more is more is one of the worst philosophies to have when exercising because, in fact, when you do it right less is actually more.
Less time, less effort, less weight, less often – IF you follow the rules and give it your all each time.
Unfortunately, everyone is so busy multi-tasking in every other part of their lives – eating while in the car, taking a conference call on your morning commute, with multiple windows open on every computer screen – that we naturally think we must do the same at the gym.
So I see people barely using any weight and trying to perform an exercise while talking on the cell phone. They use the gym more as a time to socialize than for what they are meant to do there: lift weights!
Others do the same workout every time (with no break in the routine): they come in and go down the circuit of machines in the same order and then decide, “Well, that’s it; workout’s over and I feel good! Time for a post-workout smoothie…”
Resistance training (free weights, stationary weight machine, etc.) can be a fabulous way to build muscle, boost your metabolism, increase toned muscle mass and increase your overall health.
Likewise, cardio exercise (Stairmaster, exercise cycle, treadmill, etc.) can increase your heart rate, burn fat and expend calories quickly.
So naturally, you might think, combining the two is the surest way to both build muscle and burn fat, get your heart rate up and expend lots of calories fast. But, in fact, doing more when it comes to resistance and cardio actually produces fewer results.
That’s because when exercising you should put like with like.
In other words, a great resistance workout can produce much better results when you concentrate purely on resistance, focusing on the tension of the weight, the number of sets and reps, really feeling the burn and completely focused on those main goals of resistance, i.e. building muscle and boosting metabolism.
Likewise, a great cardiovascular workout should focus strictly on cardio to produce maximum results.
The last thing you want to be doing while running around the neighborhood is fiddling with your weight straps or figuring out how to drink from your water bottle in one hand while adjusting your easy-grip, five- pound barbells in the other!
So when it comes to exercise, put like with like; resistance, resistance, resistance, cardio, cardio, cardio – not resistance, cardio, resistance or cardio, resistance, cardio.
I see this drastic mistake at the gym all the time.
I witness people, especially women, on a stair stepper machine, who add resistance thinking, “Wow, my butt (glutes) and legs are getting a hard workout.”
And they are, but the fact of the matter is this is THE most counterproductive way to perform cardio.
In fact, this is using a method of weight training called “time under tension” and what it will do is force the body to store more glycogen – and possibly fat – to the lower half of your body—actually making your butt bigger, because your body has to know how to anticipate the load, so the body says, “We need help; store more there!”
And that sure isn’t the reason why you are doing cardio in the first place, right?
So remember to use no resistance when doing cardio and only apply resistance when weight-training. One of the best methods I teach my clients to burn the most amount of fat is to do a method called H.I.I.T. (High Intensity Interval Training) or fat burning intervals.
The treadmill should always be set with no incline and if you use other exercises remember to stay away from resistance or any type of tension when doing cardio.
ALWAYS make sure to do weight training first and cardio last to get the most fat burning results out of your workout.
Remember, like with like: resistance with resistance, cardio with cardio for the most effective results every time.
Written by N.Y. Times Best Selling Author and Fat Loss Expert: Wendy Chant
*END ARTICLE*
Now that you understand “time under tension”, just hit the “like” button below and we’ll be back in a couple days with THE absolute best approach to interval training and cardio.
Conclusion: 25 people or more hit the “like” button = The 3 most powerful, proven, and effective Pillars of Attacking Body Fat with the GL-12 interval cycling workouts. (coming your way in the next few days).
Yours truly,
Shaun and Karen
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August 10th, 2010 | Tags: best cardio for fat burning, best fat burning cardio, best fat burning cardio exercise, cardio and fat burning, cardio for fat burning, fat burning cardio exercise, fat burning cardio exercises, fat burning cardio heart rate, fat burning cardio program, fat burning cardio routine, fat burning cardio workout, fat burning cardio workouts, fat burning vs cardio
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Is There REALLY a Bright Side of Reality Television?
I’ll keep today’s post short and sweet since it’s August and we all should be enjoying this peak summer time.
This is usually the most unfocused time of the year for me in terms of personal growth and fat loss. I spend every August focused on time with my kids before they go back to college. Shaun and I always travel for a week or two in August and celebrate our anniversary.
The LAST thing I’m ever spending time on during the month of August is myself. I’m OK with it because my family and kids are worth it.
But something happened this past week that really inspired me to do and be more this August.
Shaun taped a reality T.V. show and asked that we sit down as a family and watch it. Of course the kids resisted, but Shaun insisted. “I promise it will be time well spent for everybody”, he said.
As the kids all rolled their eyes behind his back, we settled into our seats for an amazing, one-hour journey.
For the record, we both feel like 90% of reality television is complete trash. (Shaun calls it: “The dumbing down of American Culture.”) But, there is that small handful of reality T.V. shows that really do have a great message.
The Biggest Loser is definitely inspiring at times, but it kind of bothers me that it’s NOT realistic for the average person at all. Nobody can go live on a fat loss farm, exercise for 6 to 8 hours a day, and be monitored by a physician.
There’s also a lot of debate from other professionals in the industry about whether this extreme weight loss approach is really even healthy. The statistics also show that most of the contestants gain all their weight back after losing it.
That doesn’t mean you can’t use their stories to inspire you. Just like anything in life, we need to always try and look at the bright side.
OK, back to today’s story.
This new reality T.V. show is called: “Breakthrough” with Tony Robbins. Shaun loves Tony and has been a student of Tony’s books and courses for years now.
I usually could care less about this type of stuff, but this one really pulled on my heartstrings. Just look at what the actor Edward Norton had to say about it:
This show is all about having breakthroughs and creating your own destiny. Tony’s quote is: “Life’s about moments – don’t wait for them, create them.”
After you watch this show, you’ll be counting your blessings and realize that most of your problems in life are really “gold plated”.
This show and its message will help you avoid the downward spiral of self-sabotage and motivate you to a whole new level. Here’s a link where you can watch the trailers and get inspired by this timely message: www.breakthroughinsider.com
Shaun and I always use things like Breakthrough or inspiring movies and stories to bring us out of a rut.
For example, Shaun always reads biographies of successful people who have overcome huge obstacles. We both love movies like “Men of Honor” (Cuba Gooding Jr. and Robert De Niro) and the story behind it of overcoming impossible obstacles.
I personally love reading stories about other women who have become successful and significant despite having disabilities or adversities.
What about you?
What television show, book, or movie has inspired you to be a better person or do something better with your life?
Leave a comment and we can give each other a bunch of great ideas to stay inspired and motivated.
Even if it IS the middle of summer, this will help drive you to keep exercising and taking healthy action for August.
Have an awesome week!
Karen
P.S. Don’t forget to hit the “like” button below for the people who haven’t heard about this inspiring and life changing show.
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August 2nd, 2010 | Tags: bigest loser, biggest looser diet, biggest losers club, biggest losers diet, biggestloserclub, bob harper, jillian michaels, jillian michaels diet, jillian michaels reviews, the bigest loser, the biggest loser, the bigget loser
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Who else is sick and tired of chicken and broccoli and wants to ELIMINATE bland diet foods from their diet?
What’s in your kitchen? Foods that burn fat, or fake health foods that turn off your fat burning triggers?
It’s a VERY serious question that you should be asking yourself if you really want a lean and healthy lifestyle.
One of the biggest problems with fat loss and healthy eating is that I get really bored of the same ole’ food. You?
I guess that’s probably why most people resort to a LOT of fake diet foods. They’re convenient. They’re different. They seem healthy, right?
Think again.
This may sound a little controversial, but sometimes I can’t help but feel like the whole food industry is completely against us. (ESPECIALLY us women).
You may be surprised to find out that the simple way you approach and consume your so-called “healthy foods” could actually be making you put on ugly fat and unwanted weight.
These so-called “healthy foods” stimulate hormones and chemical reactions in your body that actually force your body into a fat storing zone.
The diet industry and the fake, healthy foods they promote are one of the main causes of the obesity epidemic. I don’t know if they do it on purpose and are really “against us”, but sometimes it sure does seem that way.
The main problem with these fake diet foods is that they don’t contain anything natural. Almost everything is processed and full of chemicals that our bodies are simply not designed to consume and digest.
So, what REALLY is in your kitchen?
We’ve reviewed hundreds (if not thousands) of food journals from our clients over the years and have been shocked by what people consider healthy choices.
Almost every time we look through their food journals (and kitchen), they are loaded with toxic food combinations and diet foods that are full of hidden, fat storing chemicals.
I’m not trying to freak anybody out and be all about the controversy. I’m just an advocate for spreading the truth. I hope you see my point and this makes sense.
These companies spend millions of dollars to deceive the consumer (all of us) into believing this stuff is healthy, when they’re really just fat storing foods in disguise.
We typically see foods listed such as:
- soy milk
- soy foods (tofu, veggie burgers, etc.)
- juices (orange juice, apple juice, etc.)
- regular or skim milk
- energy drinks (Gatorade, Powerade, etc.)
- diet sodas
- low carb foods (we call them “fake” foods)
- low fat processed cheeses
- low fat yogurts
- canola oil, soybean oil, corn oil
- wheat pastas
- protein bars (really just like a Snickers with a little protein added)
- unhealthy nuts
- peanut butter
- diet foods (desserts, ice creams, chips etc.)
- corn products (found in almost everything that says low carb)
- diet crackers
- diet cereals
- granola bars
- diet drinks
- frozen diet dinners
- rice cakes
- whole wheat products
- margarine or alternative fake butter products
- the list goes on and on…
We see this pattern continuously year after year with almost every person we work with. Their cupboards are loaded with foods they think are healthy for them.
The problem is they don’t realize these are the same exact foods that are actually causing them to gain weight, suppressing their fat burning hormones and destroying their energy all at the same exact time.
This means even if they lose weight initially, chances are they’ll gain all the weight right back if these foods are a part of their plan.
This goes back to one of our core philosophies here at GL-12.
AWARENESS.
Again, we’re all going to consume some of these foods no matter what. The key is awareness and moderation.
Even Shaun admits (as a male) that he can still consume most of these foods and still stay lean. But, he makes sure to avoid them at least 5 days a week. Why? He feels malnourished and doesn’t get the healthy vitamins and minerals he needs.
After giving birth to my 4 kids, it became very difficult for me to keep up with my healthy eating. I actually started resorting to using all kinds of these healthy fake foods. It really seemed like the only option.
Then several weird things started happening.
- My body started putting on fat…in really weird places.
- My brain started feeling foggy and unfocused.
- I started losing my drive to workout and my energy levels dropped drastically.
- Something just wasn’t right.
Then I started reading books and learning from my husband about how to take recipes from the Food Network and make them healthy.
People like Rachel Ray, Bobby Flay, Sandra Lee, Ina and all the Food Network cooks make delicious recipes, but they have too many hidden calories, sugars and unhealthy fats.
So, I took my education and literally became a “Food Network” recipe addict. (Now you know where I got the nickname, Krazy Karen.)
I started compiling dozens of healthy recipes and “coding” them with our fat burning code “key”. The same one Shaun and I gave you on yesterday’s blog post.
Then we started inserting them directly into our GL-12 macro-patterning meal plans and all of a sudden our healthy eating became fun again!
Before I knew it, Krazy Karen’s Fat Burning Cookbook And Recipe Boot Camp was born.
We call it: A Fun, Long-Term Solution for Delicious Healthy Eating that Automatically Facilitates and Promotes Fat Loss – Forever.
I’m not much of salesperson, but I’m pretty dang excited about my cookbook.
Shaun’s favorite recipe is the Mexican Lasagna and he loves the homemade protein bars. I’m a big fan of the grilled fish recipes. My husband always says I’m going to grow fish gills.
If you’re one of the first 100 people to take action today, we’re going to enroll you in a special Fall 2010 Extreme Fat Loss Webinar and Group Coaching Call with a Special Surprise Guest.
Make healthy eating for fat loss FUN AGAIN! <——– Click here
The best part about this guide is that ANY of the recipes (over 110) can be automatically inserted into our macro-patterning meal plans.
Thanks for reading this and allowing me to share my passion for cooking to help you stay lean for life (and summer 2010).
Your fat burning friend and advisor,
(Krazy) Karen Hadsall
P.S. We also have a few other fat burning tricks (and bonuses) up our sleeve for the first 100 people who claim their copy of my brand new cookbook.
Super tasty and flexible fat burning recipes from Krazy K <——— Click here
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