Statement Made!

Statement made!
up to 8 of 10 women are dissatisfied with their bodies, but we find that men are also dissatisfied.
They just don’t say so. What is your body image like? do you like it? would you like to change it?
There is no need to starve yourself to keep that top model look, how ever it is important that you take care of your body and do work on it from time to time.
There is so many adds for weight loss, weight loss wonder pills, and instant fat away diet plans.
Were do you start? What is the best way to go, Under the knife? or what!
Companies spend millions of dollars on marketing to attract you to their products by using miracle weight loss commercials, all done by people who are paid handsomely to help part you and your money.
I will tell you this, which is real life.
(1) Eat only when your are really hungry not because of the time, for get those three squares a day.
by doing this your body will find it's own weight level, yes it will adjust itself to where it should be.
(2) Add a little movement and the weight adjust faster, notice I did not say exercise, just movement.
movement of any kind. Just stand in the middle of the floor and walk for a few, go around in
circles, id does not matter, just move.
(3) Do not diet, do not diet, do not diet (one last time! DO NOT DIET) Why?
How many time have you did this and not make the weight? and felt bad for not making it? Do Not Diet.
Here's what you do (watch what and how much you do eat) Do no diet.
What we call a diet plan in the Chikwang programs are just meal subjection, eve if we do call them diet plans.
(4) Eat a variety of foods, Fruits and veggie should be a large part of each meal.
Being physically active (any movement) is good exercise. Going for walks, bicycling, working with lots of movement and the best one we use in the gym (jump rope) now this is an ass kicker weight loss exercise.
Fat? Over weight? Out of shape? Then you should (only you can be) Dedicated to the Cure.
The Chikwang's approach is simple: work...Control... results

Work: movement is an opportunity to take control, the first step in getting the results you may want.
Control: what goes in (your meals, body, and exercise programs)builds the results you will get.
Results: are that which you have control over, by the control movement you have made, such
as Exercise, meal plans, and day to day mental preparation.
How do all of this come about? it emerge as you take steps at your own pace, without rushing yourself through any aspect of it. No super diets, no magical pills, no other then self.
.................................................................................................................................
My Monday morning Plans (for me)!
1.5 miles of bicycle
shower(Luke warm)
2 cups of oatmeal
1 glass (big boy) orange-juice
2 bacon
2 bread
1 apple
2 garlic pill

Coach Ratliff coach@citrus9.com

http://www.obesitywar.citrus9.com

test -101

we are testing a new pice of software::::::::::::

Things to know!

Todays writing will be in parts. You will have to go to a site to read the full article, it is to large to post here.
It take in surgery for weight loss and more. It explain the how and why of this.
Some of the writing is from myself and some from the newspaper. As always I bring you the information and make no claims as to where it came from... I feel you need to know no matter where it come from.

Obesity and coronary.
Bariatric surgery.
weight loss exercise.
Diet plan.

http://www.citrus9.com/articles

Coach Ratliff coach@citrus9.com

You May or may not!

You must not be swayed by this catch all word (May) and here's why!
It (may ) prevent heart attacks
This meds (may) save your life
(May) help you loss weight
It (may) control dietaries.
It (may) do this or that
It (may) not kill you.
And I (may) do my work out today, or I (may) drop a pound this week.
As I see it this word (may) don't do shit but set me up for failure.
So many products come on with this legal code and only to keep on the side of the law.
And it time it (may) not work. And when is that? It is when so many people get sick or die from the products, there is an investigation and it is found that the drug maker lied about the effects of their drug. A good thing, but to late for some.
You can find this statement on a lot of new and old meds, but did you ever stop to think what it mean? To me, it mean that a lie is still a lie, no matter who make it or how it is put together.
Now I (may) or (may not ) have this right.
I watch a info on the tube and it went like this:
xyz will prevent heartburns faster then a wish, buy it today and sleep well tonight.
Caution! (May) increase hart attacks
(May) cause liver failure
(May) make user importance
(May) just put you to sleep for ever, ........kill you
what a way to do away with heartburns.
No pill or drug will give you weight loss immediately and leave you in good health, you (may) not believe me but that's a fact.
How is it done, and did safely? (Exercise and diet) that it and no more.
Pay me $5 for a bottle of 30 pills(my cost is .04 cent per 10)and still I will tell you to take them, watch your diet and Exercise.... ok what the point? Well i made you feel good by doing something about your weight.... spend your money looking for that irresistibly, ultimate do no work weight loss situation........
You see certain words, when combined together (may) help you loss weight.
Send me more of your money..... did that help? No, ok here's more:
ultimate weight loss---- Free ----- Discovery my secret ---- Easy weight loss ----- scientific proven----- fast results ---- incredible ----- new breakthrough ------ sex ----- Sex ----
send me more money! And I promise you (may) or (may) not still have a weight problem.
Find the facts today at: http://www.citrus9.com
Coach Ratliff coach@citrus9.com
http://www.obesity.citrus9.com
http://www.weightloss.citrus9.com

You on the way!

Meal guidelines
Drink beverages after a meal instead of before or during a meal so that you do not feel as full.
Plan meals to include your favorite foods.
Try eating the high-calorie foods in your meal first.
Use your imagination to increase the variety of food you're eating.
Snack guidelines
Don't waste your energy eating foods that provide little or no nutritional value (such as potato chips, candy bars, colas and other snack foods).
Choose high-protein and high-calorie snacks.
Dining guidelines
Make food preparation an easy task: choose foods that are easy to prepare and eat.
Make eating a pleasurable experience, not a chore: - Liven up your meals by using colorful place settings. - Play background music during meals.
Eat with others: invite a guest to share your meal or go out to dinner.
Use colorful garnishes such as parsley and red or yellow peppers to make food look more appealing and appetizing.
Alcohol guidelines Ask your doctor for specific guidelines regarding alcohol. Your doctor may tell you to avoid or limit alcoholic beverages. Alcoholic beverages do not have much nutritional value and can interact with the medications you are taking, especially oral steroids. Too much alcohol may slow your breathing and make it difficult for you to cough up mucus.
Tips for gaining weight
Drink milk or try one of the "High Calorie Recipes" listed in this handout instead of drinking low-calorie beverages.
Ask your doctor or dietitian about nutritional supplements. Sometimes supplements in the form of snacks, drinks (such as Ensure or Boost) or vitamins may be prescribed to eat between meals. These supplements help you increase your calories and get the right amount of nutrients every day. Note: Do not use supplements in place of your meals.
Avoid low-fat or low-calorie products unless you have been given other dietary guidelines. Use whole milk, whole milk cheese and yogurt.
Use the "Calorie Boosters" listed in this handout to add calories to your favorite foods.
High-calorie snacks
Ice cream Cookies Pudding Cheese Granola bars Custard Sandwiches
Nachos with cheese Eggs Crackers with peanut butter Bagels with peanut butter or cream cheese
Cereal with half and half Fruit or vegetables with dips Yogurt with granola
Popcorn with margarine and parmesan cheese Bread sticks with cheese sauce

You should try to keep away from these as much as you can……
This week exercise is turn and bounce….. put the music on and stand with legs apart turn from left to right * right to left.
hold arms up to chest…. do some high steps with this, a few squats, turning that it,
Coach Ratliff coach@citrus9.com http://www.obesity.citrus9.com
http://www.citrus9.com
http://www.weightloss.citrus9.com

The drill....!

Some People Are Beyond Help! Totally not trueIt's a tough world out there! You may think that, ...but the good news! It does! At times seem that way. I don't mind that. Because that what make me fight so well, it’s my lifeline of sanity, it set my business and goal in life to meet. However, By life I am treated very well (in my humble opinion). What's interesting is the difficult balancing act of helping people who ask how to lose weight or get fit...when they know I run a gym, they just come out of the blue asking for help. What do I do with these people? They're numerous. They ask multiple questions. They slow work down. Of course, you'd like to help. But I:am only one person. And only have 24 hours in the day. Can I just ignore them? And Where do I draw the line. Personally, I try to help as much as possible *within reason* and according to the amount of free time I have available. But, there's a small percentage who repeatedly use up large chunks of my time...I really have to watch out for them...but I hate to just say "sorry, if you need further help, then come to the gym. Believe me, this way could save my sanity!
Here’s what I did to take care of this problem, wrote a newsletter (The dragon speaks) it is full of all the know how and how too that I have used for over 30 years.
It give me the benefit of
Same Work...Half The Time! And you all the information you will ever need.
The Dragon speak’s is Absolutely phenomenal! This is where the foundation of the Chikwang fitness and health programs are laid bare.
the original programs of the Chikwang , is now part of the core programs it's truly 10 times faster than any program or plan I use before from any school or gym.
Fitness at near Warp Speed!
I'm still astonished when I realize that the "waiting"
time has moved from "waiting for the weight to drop to "waiting for my next work out".
The basic concept is: Do not let yourself become the weakest link in your fitness quest. just become a whole lot more productive!
The Chikwang programs will have you enjoying doing the same amount of work in half the
time!
You must sign up for the dragon Speak’s





Learn how not to have required nutrients deficiencies
build a solid foundation of wellness.
Learn and obtain a process that will put you above average in the fitness and health game
Let the Chikwang’s programs become the supplementation to major improvement to your health

This weeks exercise programs:

very easy! Program for the week...
You only have to do this and watch what you eat (no diet thing) just watch what and how much you eat. Know that when you work out you will need more food to take care of the energy loss .
But you be the one in control not your belly.

You will need a small amount of time, say about 15 to 20 minuets that all no more or less, knock this into small parts 5 minuets work out and 2 minuets rest.

But first let me tell you a few facts: Each day it would seem we would get this person, Male or female that would come into the gym and the talk went like this!
Coach I would like to lose some weight, I think i am much to big, I use to weight 115 or some thing close. But now I don’t workout, run or anything, coach can you help me?
My response was all ways no, we are a fighting gym, you want to lose weight, go to (I would refer them to one of the other gym in the city) we can't help you....These people get my name from someone they know, and understand that I would be good for them.
Coach I can pay, how much would it cost,, (about 250 a month I would say) Coach I can only come about two three day a week! (It still cost about 150 to 250 I would say)
Now some would pull out a check book ( I never take checks) other would pull out all they had in their pockets ( which I would take, no matter how much) and then I would set them up with one of the other coaches, who would set them up with a program.
Now here’s where things get rough.
Each program is made for a level of fitness, you may do any one or two at a time, now you have to believe me that we did the best for these (Big people) they would and never could do our programs, I do mean never. Many would last a few day that week and not come back, a month or so I would see them going in to one of the other gym ( these gyms, they love me I gave them a lot of business) to work out and waste their money. for Me it save my time.
One day my manager told me that his girl wanted to use the gym, (first time I meet her) she was big, I mean big.
We set her up, just like the rest, but here’s what happen! She kept coming back because her man work out here. So we change the program list for her, she wanted to do boxing, within a month or so, she was doing all the programs and bring in more people.
I was stuck working on a fat farm......the more we work on these people the more of them we would get....
A few started to box for us (they did well) and use our boxer work out programs to lose more weight. For the next 11 or 12 years this is what our gym did.
But we loss many because the programs was so hard.(the kids call the gym :The House of sweat).

This was the first week program;
You will use nothen but your body weight to work out with (nothen but body weight)and you must put in about 12 to 20 minuets, 4 minuets work out 2 for rest .
Music would make this easy to keep up with.
Squat** Step **Run in place ** Dance to the music ** Flap your arms ----- That it, easy nothen to it...... You must sweat and breath hard, if not then the work out was all for nothen....this is then whole ideal, sweat, burn enegery.
In the gym the coach would see to it that you did sweat, get tired and sore, now you must do this for your self..
12 to 20 minuets that all each day for a week,,,, don't give me, I miss today, do twice as much next time...BS.
No way, you must do this each day for a week.......what time you do it does not mater, just do it....
Squats** Steps** Run in place **Dance to the music....... flap your arms.
I look like a fool sometime because I use all of these at one time.........make up my own dance routine.
You must burn, the whole point of no pills weightloss.

until next week
Your in fitness and Health

coach Ratliff Coach@citrus9.com
http://www.citrus9.com
http://obesitywar.citrus9.com

Your first program

Still can't get as lean as You want to be?
If you do cardio for 30_45 minutes a day 6_7 days per week for 8_12
weeks, you'll get so lean, you'll kick yourself for not realizing
it was that simple.
I don’t want to hear lots of whining and complaining. Or some expert fighting me on this
daily cardio wont burn up muscle each and every day on the Army team we ran 5,10, or 12 Miles.
You may have plenty of buts. But this and but that, but do you have plenty of RESULTS!
get off your "buts" to get lean, just make up Your mind to do what it takes
to get the job done _ not what the trend of the day dictates you
should do.
you want to get lean and you want to do it quick, make The Chikwang program a daily discipline and the RESULTS will amaze you.
Say you don't have time! Doing training we get up at 4 or 5 in the morning to work out because it's the only way we can fit it in the schedule. The Army gives you a lot to do during the day
time is not an issue of time, it's an issue of WILLINGNESS. Are you willing to do what it
takes? That's only question you have to answer.
What we want to work on for the next week is calorie expenditure only northen but this.
DO YOUR ROAD WORK (that what fighter call running) FIRST THING IN THE MORNING ON AN EMPTY STOMACH: If you are more then 30 pounds over weight, walk don’t run, the running will come soon, but you must do a fast walk.......
_____________________________
your body's stores of
glycogen are depleted early in the morning and you burn more fat when glycogen is low.
Don’t eat eating causes a release of insulin, and Insulin interferes with the
mobilization of body fat. Less insulin is present in the morning;
so more body fat is burned when road work is done in the morning.
There is less carbohydrate (glucose) in the bloodstream when you
wake up. So with less glucose available, you
burn more fat.
One more thing I want you to do for us (that’s you and me)
3. REDUCE YOUR CARBOS, BUT DON'T CUT THEM OUT COMPLETELY: I want you to do a modified diet for a week, and just for a week.....
If you need information on what to eat or not ear, drop me a line or two.....


Coach Ratliff coach@citrus9.com

The work's

obesity war

A fitness class at the Chikwang often is a combining traditional boxing moves and techniques with karate, may or may not be without physical contact. Our programs will often include work with punch bags, pads and speed ball, along with circuit training and skipping rope. A typical class usually last for about 1hour or so 

While me mainly focus on upper body conditioning, working the arms, abs, chest and shoulders. It include some lower body exercises. All of these exercises are typically used by boxers as they prepare for competition. You will find this an excellent, way to shed pounds, burn fat, tone muscles and improve fitness levels.

There is no better way to provide a good full body workout.

The programs cover most of the major muscles, your shoulders, arms, and legs

Here are some tips recommended by our fight coaches and other training experts.

at the beginning of each workout and make certain that you select exercises that are safe but challenging to your nerves, muscles, and bones.

Begin with simple traditional exercises, abdominal crunches, back extensions, squat lifts, dead lifts, leg presses, lunges, leg raises, pull_ups, and pull_downs and just about any exercise that stress the muscles.

As you improve, progress to more complex exercises , varying helps train both your muscles and your nervous system

.

In the early stages of your training we need to build up your muscles and joints so that you will be less susceptible to injury.

Vary the movements and the types of exercise, This will reduce boredom and risk of injury and will help you stick to your training regimen.


Always perform your exercises as they are meant to be performed but try to establish proper body balance while doing so. This will enable you to get the most out of your training,

Don’t exercise one body part to the exclusion of others(spot training or toning). In other words, spend as much time training the muscles of your back as you do the muscles of your abdomen. Otherwise, you are less likely to achieve optimal stability of your spine and pelvis and you are more likely to be injured because of an imbalance of muscle strength.

Improve the flexibility of your trunk and hips. Increasing your flexibility will help extend the range over which you can perform your movements and may decrease your chances of being injured. Be consistent in your training, If you stick with your training plan, you are much more likely to achieve success, if you train erratically that’s ok, be that way but keep training.

  Here’s the deal, to lose a few pounds, you will probably want a diet, I do not recommend them, most people in this situation usually go on some sort of "fad" diet that will cause them to lose weight from a reduction in calories. These diets do work, but you should be aware of the problems that come along with them.

the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost, Hell most people usually start gaining weight again.

Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results.

You will lose more muscle mass than body fat. "It does not matter as long as I'm thin",

muscle burns more calories than fat __ this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique.

Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.

 Honestly, if you are tired of being overweight and "soft," or if you desperately just want to develop a great body, a healthy body, then let’s get serious about changing your body. It has to become a priority in your life, There are no quick fixes, however if you use the right information, and the right program, you will be able to make dramatic changes to your physical appearance in a very short period of time.

For the last 30 years or so , I have been coaching the Chikwang fighters in ways to gain muscle and lose body fat. From years of trial and error, programs after programs, I have learned to follow those who have been successful, losing fat, gaining muscle been fit that part of the job .

Helping fighter be successful in losing body fat while maintaining their muscle mass teaching them techniques work, plain and simple!

For now that it...... more in the next few days.......... cant wait?

Then you need the Dragon Speak’s newsletter... go to  http://www.citrus9.com and sign up for it......

WEIGHT-LOSS RECOMMENDATIONS
So what should you eat if you’re trying to lose weight? The majority of obese people eat too much, and they eat too much of the bad stuff. But even if you’re eating the good stuff, you can still eat too much. So, you first need to know what to eat, and second, you need to learn how to recognize when you’re full and when you’re really hungry.
It’s also important to remember that your weight should be lost gradually. Don’t expect miracles overnight like some fad diets promise. When you first start dieting, you will probably lose more water weight, therefore you may be losing more pounds initially. But, if you’re doing it right, your weight loss will slow down to an average of one to two pounds per week. Studies have shown that you can only lose three pounds of fat per week, so anything over that is water loss or muscle loss, which you need to stay away from.
http://www.citrus9.com for more how to.......

coach Ratliff Chikwang Dojo......

Dreams of the Shaman:


The siren of the soul::


To the ships who pass her by, the siren sings, a wretched wail that drives a man insane.

As desires are dash upon the rocks, they feel no pain. Poor is the mind of him to who the siren

wails. With sly mirth and misadventure she applies herself well, to sing a song with melody all

wrong.

I sat and listened to the gale blow, thinking of her and what she had done to my mind, so sweet

her song that set a fire my pride, she who sings a song with a melody all wrong.

I call her an orchid upon the mud, oh how low you must be I would say to her! Her witty reply

was only a sigh as the ships pass her by.

Her whisper was a sound that resounds upon this soul that was bound by this siren cry.

A rhapsody of disgrace she played to me, this slave which she had made, who lone to lay with

her at night.
A heavy heart, a fool's heart, to him whom the siren sings at dark.

Be it my fate to die a martyr of love? Dashed upon the rocks.

Her masquerade she pull so well, to this poor soul she would sing to hell.

With melodies all wrong, she sings her song, to souls afar from home.

As I stood to stare, could I not be like the white fleecy clouds hanging in the air? So light of

heart I would be. I plead to her, I cry that my mind and should be set free, I look deed inside to

find that the shadows of my soul was somewhere else, and yet she sing a song with melody all

wrong.

To have an effective weight program, you must use you mind, diet is offten not going to make it when done alone. use your mind, control, manage, and take charge of your weight problem.

Dreams of the Shaman:

Somewhere! In my Mind::

My mind is burning, but no where to be found is the water to drown this fire call desire.

Once I was a free man, that smile at other who put them self in bonds of passion, yet now I find

myself a bird in the same cage.

Glory to he who cast of all chains of bondage, who realize that desire is a medicine that kills.

With heavy heart that is hallow by that which is unattainable, I find myself in the same condition

as a poor man watching the rich eat, to he who is hungry how sweet smell the meat.


I stand now upon a mountain early in the morn, with my mind far across the valley where the

cocos crow. In this valley full of mist, my mind is lost, it rolls across the valley floor .

From my perch high upon th mountain I watch, early morning mist and rain, oh what a lonely

sound.
I rejoice in this feeling, and with a flame burning in my heart, a desire that permeates all

consciousness, dreams of bitter joy and sweet pains, the brides of dawn have given to me a

divine gift, a gift of near perfection.

They have given to me a breath of immortality, tho not yet consecrated.

Still the flame burn in my heart for life. I stand now and understand that I would be a shadow of

god's shadow.

I perceive the earth dress in garment of gold, with a crown of pure white, and standing beside her,

my friend death who wears a veil of indifference.


With black mantle of silence he has planted the bones of the dead. Consigning them to a still

more mute like destiny.

Yes I would marry life, but have found in my place death the groom and life already his

ceremonial bride.

DREAMS OF THE SHAMAN:


A State of Mind;

I say that to live, man must kill, yes that right he must kill.

To live man must kill1

Kill desire, Kill hate, Kill envies, Kill prejudices. Yes to live life in it's most high state man must

kill, this is my state of mind.



A sea of peace:

doing wrong is the easy way to live, I did not do so what? It's not my business, I don't want to

get involve, let some one ease take care of that, that why we have police, those who pass wrong

by with no thoughts of right is also wrong. The wick live by the fears of the righteously.

Now that we have march the halls of war, let stand for peace, marching forth we will reach the sea

of peace. Let us throw away the sticks of war. Yes that's the way, let us be first to do so.

Let us not take pride in been so strong that we are a afeard to cry for peace.

Take pride yes, but know you this, false pride is a ferrous mistress that dams the soul of that

which she touch. At the end of my hard day I lone so for a sea of peace.....

Dreams of a Shaman

Shadow of a Shaman mind:




He sat on the mountain side, crying, oh such a ruckus he made. Approaching his, I ask, oh

brother why do you cry so? You cry as if you have lost all in this world!

My hail to him went un answer, as if I was still to far off for him to hear me, or was my voice

suppress by him crying? I did not know. Closer I came so that I might see, and see I did.

By the cut of his clothes, he was of a wealthy family, for his things were made of the finest

fabric, he sat up on a leather cover cushion. For the sound of sorrow, I had such a strong feeling

for this young man, and yet in my mind I was feeling that there was more here then just sorrow.

He spoke with such truth these words " Impoverish by the limits of the mind, I strived forward,

weighted down by body, I run this race call life, and like so many before me I also run blind."

He stop crying to talk to me, oh what words from one so young.

I have found these fact to be self evidence " try hard to live and yet harder not to die , and why

you do, all ways the un answer why? But than again that the way life goes, so I am told.

Sorrow and pain may fill this cup, over filled but never enough, and that the way life goes, so I

am told. The un fill wants of life are but shallow shadows, shade cast upon my mind, to make

a chaotic scene of my soul. Oh what a pitied that shame would wear the dress of pride, and with

delusion, Sin a horse call life, would ride.

I set here and now understand that for long I have been impoverish, like so many others.

But Now I find that I am no longer ignorance of the law of life, but in my own idiosyncrasy and



slough, I walk to death's door.

I look only for what could I do, for all my compassion what can i say,? And in my mind, only a

man, only a man, I stood only to look and He, only cried the more.

Now what about that diet?

Avoid “fad” diets. If you don’t believe me, ask your doctor about these: negative calorie diets, extremely low calorie diets, low carb diets, and any other type of “fad” diet that is unbalanced.
Changing diet should be a matter of healthier life style. Learn all you can about different foods and nutrition. The more you know the easier it is to implement healthy nutrition in your diet.

1. Substitute fruit purees for butter or margarine. They are easy to prepare in a food processor and will significantly reduce calories and fat.
2. Cheese is good for you, but the fat is not. Try this: Zap cheese in the microwave and drain off grease.
3. Exercising before you eat just makes you hungrier. Exercise AFTER eating when the body has to work harder to digest food.
4. Don’t eat while watching television. You can become so engrossed in your program that don’t realize how much you are eating.
5. Too many people skip breakfast. Eat in the morning when the body burns more calories.
6. Water mixed with fructose suppresses appetite better than glucose with water or diet drinks. Drink a glass of orange juice one half to one hour before a meal.
7. Avoid trans fatty acids. Use olive, corn or canola oil when cooking.
8. Switch from whole to skim milk. All the nutrients are there without the fat. Okay, at least cut back to low fat!
9. Limit yourself to just four egg yolks a week.
10. Trim all fat from meats before cooking. You’ll be amazed at how much you reduce your fat intake if you take this one small step.
11. Eliminate fried foods. Do we need to say why?
12. Cream sauces like alfredo and hollandaise are loaded with fat. Use tomato based sauces instead of cream.
13. Use lemon juice or low sodium soy sauce for flavor.
14. Don’t skip meals. When you do, you eat more at your next meal and usually eat the wrong foods.
15. Read labels – check fat, sugar and carb content.
16. Stop buying on impulse. Never shop for groceries without a list.
17. Avoid shopping when you are hungry – eat first!
18. Shop for groceries once a week and only buy from your prepared list.
19. Head directly to the fruit and vegetable aisles when you enter the grocery store. Fill up your basket in these aisles and you’ll be less likely to buy binge food.
20. If you have a local “farmers market” where you can buy your fruits and veggies off the truck, by all means do so. They’ll be fresher and tastier.
21. Make sure you buy everything you need for your weekly meal planning. Returning to the grocery store numerous times increases the risk of buying what you shouldn’t. The grocery stores know their business very well and present items that are hard to resist.
22. Vary your foods – introduce something new each week. Menu planning can become boring when you eat the same things. That boredom translates into over eating. Try new healthy recipes each week.
23. Stay away from processed foods as much as possible. Yes, they are very convenient. They are also loaded with fat and/or sugar, not to mention the chemicals.
24. The ads are soooo compelling. Cut fast food from your diet!
25. Eat more fish but avoid breading or batters. Fish oil is good for you.
26. Eat more vegetables. Try mixing and matching fresh vegetables for variety.
27. Steam your veggies instead of boiling them. They’ll taste better and you’ll retain more of their nutritional value.
28. Use fat free or low fat salad dressings or make your own using lemon juice, spices and a tiny amount of olive oil.
29. Exchange water for soft drinks – yes, even diet drinks!
30. Slim down with casseroles – just use lean meat and veggies.
31. Go ahead and snack, just snack on good stuff, like raisins, nuts veggies and dried fruit.
32. Never eat while you are standing.
33. Don’t sample when you are cooking. A taste here, a little bite there and before you know it you’ve eaten an entire portions without sitting down at the table!
34. Don’t give up potatoes. A baked potato has 0 grams of fat and only 160 calories. Just don’t eat fries that weigh in at 13 fat grams and 480 calories!
35. Stay away from pastries. They are loaded with fat not to mention that they are also loaded with sugar.
36. Eat more salads but don’t let salad become boring. Add different ingredients. Throw in a few raisins, canned beans like garbanzos and vary your dressings. Leave out the mayo!
37. Limit your intake of meat to just two or three meat choices per week and select more “white” meats than red.
38. You don’t have to give up dessert, just rearrange it. Try mixing fresh fruits with low fat yogurt. Strawberries with banana yogurt is delicious!
39. Add nuts to your yogurt and salads. Chopped nuts make a great alternative to “breaded” style garnishes like croutons.
40. Replace white bread with whole grain bread. If you can find bread that still contains the “wheat germ,” buy it!
41. When baking, applesauce makes a great substitute for shortening.
42. Prepare foods in different ways. Instead of traditional frying, try stir-fry and use a low fat spray or non-stick pan.
43. Reduce portions at meal time. We live in a “jumbo size” world. There’s no reason why the portions we consumer need to be super sized as well.
44. Measure portions one time to get an idea of what a portion of any given food should be. Do it once for each food that you commonly eat. Eventually, you will be able to “eyeball” a proper serving.
45. Keep a food diary of everything you eat. This is the first step to acquiring a new, healthier life style.
46. Wait no more than five hours between meals or snacks. This regiment will help to stabilize your metabolism.
47. Specific food combinations can help to burn calories by enhancing your metabolism. Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.
48. Use fresh or frozen fruits and vegetables. Canned veggies are okay in a pinch, but generally include more salt than you need. By the time they are canned and processed, they have lost much of their nutritive value.
49. Eat more yogurt. Yogurt is a protein as well as a carbohydrate therefore giving you the small amount of energy needed to burn the protein.
50. Add more tuna to your diet. You can grill it, broil it, steam it and poach it, all without any added fat.
51. Try different varieties of beans rather than sticking to the same old type you are accustomed to. Beans are a great source of energy, protein and fiber.
52. Beware of misleading claims. Reduced fat merely means that the item has 25% less fat. Use common sense. If something “normally” contains 300 fat grams, then reduced fat means it still has over 200 grams of fat!
53. Salads to avoid are tuna, chicken and egg. It isn’t the meat or egg that’s the problem. It’s the mayonnaise. Try making them with plain yogurt and spices to dress it up and you’ll have a healthy combination.
54. If you absolutely must have your fatty salad dressing, try this. Have the dressing on the side and dip your fork into the dressing before you spear the salad ingredient. You’ll have your taste but without dredging your salad in fat.
55. Love avocado? Go ahead and indulge a quarter cup but don’t mix it with sour cream!
56. Roasted, flavored almonds make a great snack.
57. Make your own potato chips. It’s simple. Thinly slice a large baking potato and place in a single layer on a cookie sheet sprayed with low fat aerosol spray. Spray the slices lightly as well. Sprinkle with paprika and any other spice of your choosing. Bake in a 400 degree oven for thirty minutes making sure to turn once. ‘Voila! Your own home baked potato chips and a great snack.
58. Switch from cream of wheat cereal to oatmeal. The whole grain in oatmeal is much better for you and won’t leave you hungry an hour later like the cream of wheat.
59. If you plan on eating out at a buffet, eat something before you go. Don’t skip a meal and plan on chowing down at the buffet.
60. Grab a table as far from the buffet as possible. You’ll lessen the temptation to graze or go back for seconds.
61. Go through the buffet line one time only.
62. Load up at the salad bar. Gelatin or plan green salads should be abundant.
63. Pile on the grilled food looking for baked roasted or grilled entrees like fish or lean roast beef.
64. Avoid the breaded fish or fried chicken.
65. Select soups that you can see through. If you can see through them, they are broths with less fat and calories.
66. Eat slowly. Savor each bite. Take your time and enjoy eating. If you eat too fast, your stomach will be full long before the message to stop chowing down reaches your brain.
67. Ask yourself if you really tasted and enjoyed that last bite of food. If your answer is no, it’s time to slow down.
68. To help downsize your portions, use a smaller plate. Instead of a dinner plate, use a salad plate for your entire meal.
69. When eating in a restaurant ask for a child’s portion or ask to have the entrée split and have the second half packaged as takeout.
70. As an assist to making certain you are getting the right nutrition from your vegetables, alternate the colors from day to day. One day eat fresh yellow and orange vegetables like squash, pumpkin, and carrots then switch to green the next day, like spinach, or dark leafy lettuces.
71. Pass up peanuts for snacking. Two ounces of salted peanuts has 328 calories. Nibble on pretzels instead. 20 of the small ones have as little as 80 calories and most are fat free.
72. Skip fried shrimp. A three ounce serving has 206 calories while the same size boiled are only 84 calories.
73. If you love pie, stick with the fruit pies. Pumpkin and other fruit pies are lower in calories. Pecan pie has about 430 calories while the same slice of pumpkin pie is only 240. You can drop another 100 calories if you don’t eat the crust!
74. Try Canadian bacon instead of regular bacon. One ounce of regular bacon is about four medium cooked slices and carries 163 calories. A one ounce slice of Canadian bacon is much leaner and only has about 57 calories.
75. Avoid the high fat temptations when dining out. Call ahead. Many high quality restaurants will accommodate your needs if you give them sufficient time beforehand. Explain that you are on a low fat diet and ask if they can prepare your food without frying.
76. If you frequent a specific restaurant, ask to take a menu home so you can study what they offer and learn how to plan your meals out.
77. Steer Clear of fast food restaurants. Most of their food is 40 to 50 percent fat. Many are finally wising up, however, and you can get salads, plain hamburgers or grilled chicken. You can also ask for the restaurant’s nutritional information. Many now offer that.
78. Stay away from the appetizers unless you request crackers, pretzels or fresh vegetables like carrots or celery with a honey-mustard dressing (not ranch).
79. Put your waiter through his or her paces. Ask lots of questions and don’t stop until you are satisfied. How is the fish grilled? If it is in butter, ask for it dry. If a fried entrée is offered on the menu, ask if the chef can bake it, broil it, grill it or steam it to cut down on the fat. Make sure they follow up. It’s your meal and your money paying for it and within reason you should be able to get it the way you want it.
80. If a restaurant won’t split a portion in half for you, preparing half of it “to go,” request a doggie bag or box be delivered with your meal and split it yourself immediately before you begin to eat.
81. You can also carry a “survival kit.” Use a small plastic sandwich bag and carry packets of low fat dressings, herbal teas, spices or other essentials that may not be readily available at a restaurant.
82. Split a meal with a friend. Order soup or salad a’ la carte with one entrée and ask the waiter for an extra plate. It will save you money AND reduce the fat in each meal.
83. Visit pizzerias that offer salads and pizza by the slice. Don’t order pizza with meat. Stick with vegetable toppings and, if possible, a wheat crust. Some pizza places do offer that option.
84. Eliminate tartar sauce. If you order a fish fillet sandwich ask that the tartar sauce be left off the bun.
85. Bake with cocoa instead of chocolate. For each ounce of unsweetened chocolate called for in a recipe, substitute 3 tablespoons of unsweetened cocoa powder.
86. Use evaporated skim milk for sauces and soups. It has the texture and the flavor of cream but without the fat. Each cup contains 80 grams less of fat and 600 few calories than heavy cream.
87. Plain nonfat or low fat yogurt is a great replacement for sour cream. Use it to make salad dressings. It’s also good as an add on to breakfast cereals and desserts.
88. Low fat foods may seem less flavorful when you first try them because fat adds flavor to some foods and you are used to that. Add zip with lots of herbs and spices like basil, garlic, ginger, onion powder tarragon and oregano. Vary the spices and come up with your own combinations.
89. Yogurt can help you lose weight while protecting muscle. A recent study of overweight people who at three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81%more abdominal fat than people who ate a similar number of calories but no dairy products.
90. Spicy foods curb appetite as evidenced in a recent study. People who ate a sauce containing capsaicin (the compound that makes hot pepper spicy), consumed an average of 200 fewer calories over the next three hours than those who didn’t eat the sauce. Consider eating more spicy foods.
91. A 12 ounce cola has 150 calories, two tablespoons of full fat salad dressing 150, a glazed doughnut 250 and a four ounce bagel, 300. Just eliminating these items will help you to lose weight.
92. Another recent study shows that calcium from diary foods is more effective for weight loss than supplements. Why? Food is a complex mixture of known and unknown components. There is a cooperation among the components that can’t be reproduced in a nutritional supplement. Dairy contains calcium and a host of other biologically active components including the amino acid leucine. Recent research reveals that leucine may increase the ability of muscle to use fat. Have low-fat or skim milk before a meal.
Studies show that getting a liquid form f dairy before eating helps you feel fuller sooner at that meal and eat less at the next meal. If you are lactose intolerant, try yogurt with live culture (it has very little lactose) or take a lactose supplement when consuming dairy.
93. Eat fish at least twice a week. The omega 3 fatty acids in fish have been shown to reduce heart attack and stroke risk in addition to helping you maintain a nutritional diet.
94. Sometimes you can go with fast food. Burger Kings BI Veggie Burger with reduced fat mayonnaise contains 340 calories and 2 grams of saturated fat. It’s better than just about any burger at any other food chain.
95. McDonald’s Fruit and Yogurt Parfait is low fat vanilla yogurt layered with berries and topped with granola. It’s a nutrient rich bargain at only 380 calories.
96. Subway’s 7 subs with 6 grams of fat or less include ham, roast beef, chicken and turkey and range from 200 to 300 calories for a six inch sub.
97. Wendy’s Mandarin Chicken Garden Sensation Salad is a creative salad alternative of mixed greens, chicken and mandarin orange sections, roasted almonds and a half packet of Oriental sesame dressing is a great alternative at just 470 calories.
98. A veggie sandwich may not always be the ideal choice. The two ounces of cheese added to these popular lunchtime meals contain three quarters of a full day’s allowance for saturated fat. Tuna salad (because of the mayonnaise), has 720 calories and chicken salad is 550 calories. Stick with turkey, roast beef, chick breast or veggie sandwich without the cheese.
99. All salads are not created equal. A taco salad is served in a fried taco shell filled with ground beef, cheese, sour cream and guacamole. It contains 1,100 calories a full day’s quota of saturated fat!
100. Not only is a single order of Fettucine Alfredo an artery clogger, it also weighs in at a whopping 1,500 calories! When eating Italian food, opt for pasta topped with marinara or meat sauce (skip the meatballs), red or white clam sauce or chicken Marsala.




Coach Ratliff coach@citrus9.com http://www.citrus9.com

lowcol

If you struggle with weight gain it's a good bet that you have tried at least one of the "fad" diets that crop up on a regular basis.
The truth is that some of these diets may grant you temporary weight loss. In the usual case, however, the weight returns as soon as you stray from the diet.
The bottom line is that you gain weight because you consume more calories than your body is able to use and no diet is a substitute for good eating habits.
Your body requires a certain amount of calories in order to function properly. If you truly wish to lose weight you must burn off more calories than your body requires.
In this guide you will learn ways to reduce the amount of calories you ingest as well as tips and techniques to help you burn off unnecessary calories.
Before we begin, however, it's important that you fill your arsenal with every possible tool available to insure your success. The most important tool in your weight loss program does not include diet or exercise.
There is no special equipment you need to purchase. You don't need to join a gym or health club. And, you already have every component you need to put this tool to work for you and begin a successful weight loss program. What is it? It's your mind. Having said that, let's get started, shall we?




ATTITUDE
If you have tried every diet on the planet, every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals you probably need a "check up from the neck up."
Successful weight loss doesn't just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles.
Begin with your "self talk." This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your goals in the past?
If you had a chance to do it over again, would you change the dialogue? That's a no-brainer isn't it? Well, the good news is that you can turn the tide of negative self talk beginning right now. It's never too late to begin and you start by reprogramming your self talk.
A good starting point is to begin with positive affirmations. Positive affirmations spoken aloud with authority and belief, positively affect your attitude, focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.
Begin by writing your affirmations on paper. You need to take some time for this exercise. You can begin with something like, "I want to lose 25 pounds before Christmas." That's a worthy goal and attainable, but we need to put some work into structuring the affirmation.
First of all, "I want" gives the impression that what you desire is always in the future. In order to re-program your self talk, you need to trick your mind into believing that you have already achieved success. This is how your subconscious mind functions.
Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you "want" that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder, you will achieve exactly what you are telling your subconscious, that you "want to lose 25 pounds." You will "want to lose 25 pounds" for the rest of your days unless you change your self talk.
If your weight is 150 pounds and you desire is to weight 125 pounds, then you need to "be" 125 pounds from the moment you make the decision to change your self talk.
What if you write your affirmation to read something like this: "I am healthy and fit weighing 125 pounds."
What are you telling your subconscious now? It's extremely important that you phrase your affirmation as if you have already accomplished what you desire. Work on writing it out until you have it precisely as you wish to become.
It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.
You needn't limit yourself to one affirmation either. Write another one that reflects your new exercise program. "I enjoy my healthy new exercise program," or, "I love the healthy foods I eat."
Write and rewrite until you are absolutely certain that you have written your goals "in the here and now" AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.
Remember to use the present tense. "I acknowledge achievement in all my weight loss goals." "I have the skill and talent to exercise every day." "I am a winner." "I am grateful for all of my accomplishments no matter how small."
At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn't matter, continue to speak them aloud with as much conviction as you can muster. It's taken a long time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud, firmly and confidently, you will be amazed at how quickly you can turn your thoughts around.
You didn't hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud, several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.
Let's investigate how words affect you in your everyday life. Take a trip down memory lane and recall some real life experiences that made you happy, proud, successful or any combination of the three.
Spend some time recalling how you felt. Maybe you won a spelling bee as a child, or hit a home run. Who was there? This will help you remember that you had those feelings once and you can achieve them again. What words did others use while you were experiencing those feelings of joy and happiness.
Recall those words and put them to work in your daily conversations. They are words that are already proven to have a positive affect on your well being. Recalling and including them in your day will trigger those feelings again because your subconscious already has an association with those words and their results.
Above all, take action. If you have become a slave of procrastination decide to rid your life of it once and for all. Yes, you can create affirmations to help you there as well. "I have the attitude and skills to take action today." "I am winning in my life by turning my attitude into action."
Do nothing and nothing gets done. Do something and many things are placed in motion. Regardless of what you are doing in life, you need to take action. Do something every day to put your plan in motion.
How is your attitude? What are your first thoughts when you awake in the morning? You've got quite a lot to choose from. Do you begin the day by dragging out of bed bemoaning the fact that you have to get to work? Or, do you embrace the morning as another great opportunity to do great things?
Put the universal law of reciprocity to work in your life every single day. Did you know that as much as ninety nine percent of our conversation is negative? There are some folks who can hardly wait to get their mouths open so they can "one up" another persons current negative situation.
Hmmm, think back to that self talk. If what you hear every day is negative, it's no wonder your self talk brings you down and prevents you from being, doing and having everything you desire. Try this exercise. Make a decision today, right now, from this moment to spend the rest of the day contributing to conversation in a positive way.
Impossible, you say? Not so. Say that somebody complains about another rainy day. Your response might be, "yes, isn't it great, see that beautiful rainbow!" Try and create the habit of saying something positive to everyone.
If you are learning to say something positive to everybody about everything every time, you are disciplining your subconscious for positive results in everything that happens to you.

Tomorrow: the rest of the story::::::::::::::

The hell You say!

Today I sat to write, but found that thing did not go so well.
The mind is stuck in a writer hell.
Today I set to write and the words did not come out so well.
Now I find that wall writer no all so well.
Yes I sink down into writer hell.
This sound good and so do that , but yet at the first word, I am you bet.
What's wrong ? why is this taking so long.
I have and ideal or two so why is it taking so long.
Maybe, just maybe I should quite!
I set to write such a smiple song and yet here I am, about to give up? throw up , hell with it, Quite.

get it right!

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Thank you for the opportunity to be of service and for visiting today

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Weight lose, Muscle building
The Prefect Diet...
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Monday, 10:37 A.M.

You get tired fast(over weight)
Can't see the ground when standing up, nor you feet (fat)

Make up reason why You can't do things that other can(obesity)

Diet after diet and you are still the same as when you started, You need(weight control)

You have bad health, and hope not to die soon,

my answer(get in shape)

You love to eat, but not put on the pounds, answer!

(Low colorie and Low carbs,better Nutrition)

You know that You should do something, but what?

advice(get a personal Trainer, exercise, Diet, find a good Program)

Most of the people You know all fall in to one of these group:

1. Bad health

2.over weight

3. Out of shape

4. did the diet thing more then once

5. Over weight, oh said this one before didn't I

6.Just plain fat

7.Obesity have set in

8. Have little fun in this life

9. make excuses for the shape they are in

10. Will most likely die young


Re: (Chikwang's Programs)
Dear Friend,

The Chikwang fitness Programs will help you start a tremendously successful fitness life style in less than 20 minutes a day, and see benefits within JUST days! - are you interested?"



Hello, I am Coach Ratliff, of the Chikwang DoJo (Gym) in Tucson, AZ.

For over 30 years I have been helping fighter get in shape and stay fit.

as for myself, had my last fight a little over 2 years ago(broke my hand, then retired)which was my 286 win, just short of my 57 birthday

In those 30+ years I have tought not only Boxing but all forms of the Martial Arts

Using anything that would give me an eage.

Fit and in shape was the most important part

You had to be Fit to Win! fit for Life.

The effect of this will spread over You whole life and affect everything You do

Love Your self? want to do more for You? well the time is here and I have Programs that can help.


You get the exact Fitness programs just like the ones use by our fighters-- but to make easy for those who are just starting, The programs are all put together in E-book format(PDF)!

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You will find a great sellection of programs on Fitness and Health from the Chikwang Dojo (gym) where Champion train and Champion are trained.

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Sign up for the Chikwang's Newsletter The Dragon Speak's, You will have unlimited access to (The dragon Speak's) which carry up dates, resource links, news and advanced features to all programs. .



What are they all about?
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(4) How to fix that Back pain for good,

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Citrus9.com

.With the Chikwang's way to great fitness and good health programs, you can ... Build a better body in just a few hours a week! Have a lot of fun being creative in the process! Right out of the gate make a much improve life by adding years to it from just one single program!

And to top it off, you'll be able to just turn a page to get to the next step anytime you want!

Even build a complet new you with the new knowledge you will have

And as always we offer a full money back guarantee.
WAIT! go here and read this before you make a decision:Read this First! .

It's not too often that a true win/win deal comes around, so when it does... I want to make sure you know about it. So What's the deal? I thought you'd never ask because this is a one-time opportunity for you to get .... these reports FREE Don't scratch your eyes...because you don't have blurry vision...you are reading this correctly.. After reading this page You will find a link at the botton.( It works!) simply visit the website listed below and sign up for the Dragon Speak's
Don't forget that I have limited availablity, due to the nature of this extremely insane offer...It will end Soon!

(P.S.) You can use this link ONLY while supplies last:


.
Here we go

The fact is: we made the Chikwang's progams into Ebooks and put them on a website, it took months, ...then we got them set up in PDF format, ...and the result...? Easy download, and Instant access Read them over and over , ...They are great reading,

You know what, better programs can not be found anywhere... Download them now! ...I know you will be a winner, and in the best of shape of your life,

what will it take? just one month, one week (37 days!)It's up to You, and depends how hard You will work?

Here's what You will get:

(1) How to lose weight,

(2) Get fit,

(3) How to improve your health,

(4) How to fix that Back pain for good,

(5) Herbals to help you live longer,

(6) How to loss weight now,

(7) How to find the perfect diet for you,

(8) Low-carbs diets and eating,


Pluse you all so get these guides

(1)How to get Fit to win,

(2)Better fitness can now be Your,

(3) How to build muscle fast,

(4) Kick arthritis to the side:


How do You get all these Great programs ? Simple just click on the

Your FREE download at the end of this page
Suggest this page to a friend ...
http://www.citrus9.com

If you have a friend that you would like to recommend this page to, or if you just want to send yourself a reminder, here is the easy way to do it!
Simply fill in the e-mail address of the person(s) you wish to tell about Citrus 9 and The chikwang, your name and email address (so they do not think it is spam or reply to us with gracious thanks), and click the SEND button. If you want to, you can also enter a message that will be included on the email.

After sending the e-mail, you will be transported back to the page you recommended!
Name E-Mail Address
You
Friend 1
Friend 2
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Your Message




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Want to keep up on the great news on Fitness and Health subjects?

How about getting the best tips and words of wit and wisdom?

Then You just must join our FORUM!

It's where we try to keep You informed.

Go on hit the Enter my Forum button now!








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make sure to fill in both fields.

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The dragon Den

The dragon Speak's Newsletter
The Ultimate Fitness Training Programs

Publisher: Coach M.D. Ratliff
Website: http://www.citrus9.com
Contact: coach@citrus9.com
Subscription Email: citrus@getresponder.com




__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/

It took Years for the Chikwang to compound it's understanding of these forms of healing, this is for information only

Tired all the time? Out of Energy ?

The chikwang's way is based upon proven programs, support and demonstrated by our fighters over the years
These programs are a custom blend of 30 years of knowagle.
Specially designed to enhance body function and metabolism, and used to encourage weight loss and strengthen the body.




Lose Weight Chikwang's Way!

Hard core fitness, in easy step by step programs... downloaded in easy to use and read PDF format.



Weight, Cholesterol & Triglycerides

A totally program designed to nourish and balance the regulating systems of the body, helping you lose weight effortlessly - without the use of stimulants or suppressants. but remeber that some program contain realy hard exercise, which can also maximize any weight lose.




Chikwang's fitness Programs = Weight Loss Supplement

The safest, most natural way to assist you in achieving your weight loss goal !! No drugs are involved, which means no harmful side effects. Just a safe, gentle and steady weight loss that can start you on your way to better health! Formulated in Gym by Fighter and made from essential tasks to provide the best workout possiable,

Feel and look your best.










Relieves Pain and Inflammation

Turn to the Chikwang for the help you need with these side effects, You lose the weight, You get fit, You get and stay healthy. These programs combines Diet and weight control - two of the best supplements for that great looking body You are looking for .
All programs inhibit the formation of obsity and the damage from it.

The chikwang's Fitness and Health programs.


High Cholesterol the Chikwang offer a complete dietary cholesterol program.


Renew and Regenerate!

The secrect to looking young programs: Chikwang exercise programs

Turn back the hands of time

Fight back with the best anti-aging weapons. No matter what changes your body is experiencing, mental or physical, Chikwang can help. you can feel the difference from day one.
Don't wait for another day to pass, try The Chikwang's programs for 30 days and see if you don't feel better, and younger. They are powerful, and some time hard, but we know they work.


- Amazing programs Helps Break Down Fats in Foods !

The chikwang's programs have all but eliminated the amount dieting you will need to do . But If you are like most health conscious dieters, you'll enjoy the nutritional benefits of The Perfectdiet and it's plans.

- Healthier Arteries and Better Circulation!

We have all heard about the dangers of high cholesterol - how it can deposit in the arteries and cause them to narrow and obstruct blood flow. these powerful programs help preserve the strength and integrity of arterial walls throught exercise and diet.


- For a healthy Life

Many Have found Chikwang's programs valuable to promote a healthy life sytle , thereby helping to detoxify the body and mind of harmful substances. due to it's martial art back ground, it is also an excellent source of discipline for both the young and old
For more information: http://www.citrus9.com

I must be out of my head!

Convulsions (seizures); unconsciousness whic of these will keep you from over eating, geting fat or not losing weight. With the Chikwang's programs of fitness and health, you would need all of the above not to make progress. Are you tired of losing each time you do the diet thing? how about exercise? have you tryed that and goting no where? sick of taking pills?
If you are not, then just keep doing what you are doing now, and you know what next month, hell next year you will still be in the same shape or worst.

But cheer up, there is hope and a way, The chikwang's fitness and health programs.
Where do you find such great works? http://www.citrus9.com
go there now and take a look.

test

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Now see here!

Over Weight and out of Shape? Better check this out!yesterday I was wheeling around the net and found this very good site; http://www.citrus9.com/ They got a Gym in Tucson AZ. some darn where and they have Fitness and Health programs that they are giving away. That's right FREE. now here the best part!
these programs are on fitness, weight lose and stuff like that. Now what I got was a whole bunch of FREE report, look like a few chapter from each of their Ebooks. Man was I surprise,these report was good, more then good,here what I did, I went to the order page they had listed and get me the whole darn thing, that right the whole barrito, Here why. You see they give me the FREE report just for signing up for this newsletter (The Dragon Speak's, it's where you get more infomation on all their programs and free coaching at that. But those people are crazy, they are fully mad, here what happen! I sign up for the newsletter,(The DragonSpeak's) got my FREE reports and then brought all of the programs (they cost $17.99 each) over 15 of them, the full programs I mean. Now that a whole lot of money ($260-280) somethin like that, but here's the kick in the pants! like I said I sign up for the newsletter (The dragon Speak's) and they let me get all 15 programs for only ($57.99) You heard right all the programs for a small ($57.99) I got so much stuff, sake! I'll be the fittest guy on the block and with a great looking body, (Girls You heard that). These people teach fighters, so I bet they get hit in the head a little to much , why would they be giving a way so much for so little?
I call to find out: well here what they told me:
They dont like to write things down, but the head guy is geting old (60) or so,and they don't want to lose that stuff he's got in his head, getting hit so much I bet he should be worry,well all and all I took their deal (that right) I all most stole it.15 programs in Ebook format for a small ($57.99) and any time FREE coaching. Here's what I got:
1. How to stay health with Herbals2. How to kick Arthritis3. How to Fight Backpain 4. How to low Cholestrol5. How to find and have the Perfect Diet6. How to lose and manage weight 7. How to build Muscle fast 8. How to get Fit and stay fit.
I tell You just these 7 or 8 programs come to over $140.00 just by themselves.now You tell me these people didn't get hit to much.Here what You should do before they wake up,go on over to and check this stuff out. then see how you can sign up for the newsletter (The Dragon Speak's) and then hey you a real steal.oh I;am sorry I mean a real deal, if you do this You can save a whole lot of money, get a great product all at the same time.Do me a favor please, don't tell them I told you how to do this,please, I don't want a gang of fighters looking for me because I cost them money.Just go to get your Ebooks and keep quite about the Real Deal you got ok.You know what if you need more information about this (don't tell them I told you) go to coach@citrus, I bet they will tell you everthing, wow these people should stop geting hit in the head.FREE reports--- low cost Ebooks --- Great Programs --- FREE coaching ---- Low prices --- I don't see how they are going to make money,So You better get over there fast before they wake up

Citrus 9 Business Group, Inc.

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