Personal Empowerment Is The Door To Success ...STEP UP AND TURN THE KEY



Your Sexy Body: Part One: Nutrition

Ready To Dis-Cover?

If your GOAL is to to be the proud and dynamic owner of a thriving, fine looking, compliment getting functionally fit and healthy body?

Then you'll need to pay CLOSE attention to BALANCE

BALANCE is the KEY to YOUR success

Whether you want more shapely muscle tone, or you just simply want to boost your immune system and improve your health the common denominator is, you guessed it ...BALANCE


YOUR nutrition

YOUR workouts

and YOUR general lifestyle choices

Today, in our first of a series of three, I'm going to share with you the NUTRITION BASICS that you'll need to know and use, to start CREATING BALANCE in your diet ...which will in turn ...will help you build a foundation of energy and mental capacity for a healthy, fitter body, literally from head to toe. My recommendations are scientifically sound and proven effective. If you have special circumstances, such as allergies, I recommend you consult and work with a Qualified nutritionist directly.

* At the end of today's post, I'm going to give you The Official PETEtheTRAINER BASIC Shopping List.

Remember (if you haven't already) Purge Your Pantry of the three poisons: 'food ingredients' containing the following words - (read the ingredients label).

1) High Fructose Corn Syrup

2) Partially Hydrogenated

3) Enriched (if you don't see the word ORGANIC on the package, it just means chemicals added)

Here's your 'To Do' Assignment: Print The PETEtheTRAINER Shopping List

...AND take your list with you (don't leave it behind on the kitchen counter) the next time you go to your favorite food market. Pick up everything on the list that you like or think you may like.



...The Short 'n' Sweet Version

1) For shinier Hair and and stronger Nails: It's all about the fat ...healthy fat! Try olive oil in your cooking. Go for two 'card deck' sized proteins like chicken, lean beef, bison, ostrich or fish every day. Start drinking more water.

2) For stronger Eyes: Orange and green veggies are good need about 2.5 cups a day. Try orange bell peppers and broccoli.

3) For more Radiant Skin: Get that celebrity glow by including fruits like 2 cups of blueberries and strawberries in your daily diet, also 3 glasses of 2% Organic milk a day is good. Don't forget your supplements: Pharmaceutical grade (NOT food grade) Multi Vit/Min. Flax oil, Fish oil(anti-inflammatory/post-training soreness recuperation)

4) For a healthier Heart: Trade-out saturated fats (butter, milk, cheese) and opt for more low fat milk/cheese, the leanest cuts of meat, also add salmon to your menu. Add in 6 teaspoons of healthy oils, such as olive or canola oil per day.

5) For better Digestion: Get a more healthy colon by making sure you get those 2 cups of fruit, also, 3 cups of veggies per day. You can also add a piece of WHOLE grain bread with breakfast for some good fiber.

6) For stronger Bones: Do you like milk? Keep osteoporosis at bay by downing 3 cups a day, and if you don't already, start using lowfat Greek yogurt to top off your high fiber cereal. (check out WholeFoods 365 brand).

7) For a cleaner Liver:
Support your hardworking organ with those 3 cups of vegetables each day, broccoli and cauliflower are best, also, get in, 3 cups per week of beans, and your daily dose of whole grains!

* If you haven't already ...start your Complete Body Cleanse ...check out WholeFoods 365 brand as recommended (if you are already a Client remember this is part of your 24 'actions' CHECKLIST that you received during your initial Body Stat. & Goal Clarification Appointment.

8) Pump up your mojo: Enjoy an improved sex-life by adding pumpkin seeds, figs, avocado and asparagus to your nutrition plan, which will increase Chi & blood flow, especially to your 'passion function' ...and if you haven't already discovered ...exercise! IS one of the BEST free aphrodisiac on the planet!

I also recommend, Ginko Biloba (circilation & memory), MSM Sulfer (for joints & skin) along with Alpha Lipoic Acid and CoQ10 (antioxidants).
(check out WholeFoods 365 brand).

This amazing book will show you HOW to eat & organize for success so you can build a powerful nutrition foundation. Approx. $16. TARGET and even less on


Today's The Day

Use The
STING Method
& procrastination's
a thing of the past

Overcoming procrastination, is one of the biggest hurdles for many people, especially those brand new to body-shaping/strength training. During the first few weeks of training your body is 'forced' to adapt and recuperate from post workout 'soreness'.You fight and struggle for results and step by step, you create a solid foundation of fitness.

Around the 7 week milestone (of your body-shaping program), procrastination rears it's ugly head again, this time it sidelines your resolve and scatters your focus ...this happens to many because, when real progress (results) start to show, the complements start to flow and you suffer a 'slack attack'. This is classic 'self sabotage'. Novice trainees often make the mistake of thinking they can just miss a few sessions ('cos, after-all look at how far I've come, and how good I feel..!) ...and before they know it, the weeks have flown by and they are MIA running free, unfocused and feeling pangs of guilt and shame!

One method I teach to help deal with this kind of situation (although some people will 'self-sabotage' repetitively no matter what) is called The "STING" method, and it addresses and handles procrastination in a simple, practical way.

STING is an acronym that stands for:

S - Select one task.
T - Time yourself.
I - Ignore everything else.
N - No breaks.
G - Give yourself a reward.

Ready for a test drive?

Set the timer for say one hour to accomplish a chosen task (3 x 20 minute increments, works well for 3 small related tasks).

O.K. quit your email program and browser right NOW, grab your workout bag, close the front door. You've got one hour to get to the gym, do your thing, and back home on time.

The beauty of it is ... it works! Follow the STING Principle and you may find it actually works better than you could have imagined- and if you get enough momentum to keep going a while longer, that's even better! ...Oh, the reward? ...preferably something that's in harmony with your short term goal ...if you choose chocolate! ...think, moderation, dark and organic.

Here's a puzzle for you:

What do you see in this grid?

What do you think it represents?

The answer is "one year." The columns represent days and the rows are the twelve months of the year, so each day of the year occupies one square.

"Okay," you ask, "so what's the big deal?"

You may be used to thinking about one year as a long time. When a year is represented like this, and you can see every day of the year at a glance, suddenly a year looks like an opportunity that can be organized.

This grid is the layout of a typical table blotter calendar that you can find in any office supply store. It's quite an ordinary, everyday thing. Why should it be any different from a regular yearly calendar that shows the same thing month by month? I'm not sure. Perhaps it is because we've also been conditioned to think of a month as a long time. Perhaps the irregular number of days in a month and the space between months all contribute to that illusion.

In any event, confronting the grid and contemplating its meaning is a sobering experience for me. You cross out a square with each day passes, and no power in the Universe can bring that day back for you. Once it's gone, it's gone forever. And when another year has passed, all the squares will be crossed out, irrevocably lost. You have to move on to another 'grid'.

How many more grids do you have? And what if the number forty? It can be expressed as a five-by-eight matrix. With the passing of each year, one square from this tiny matrix disappears, never to exist again.

For all I know I may have just a few more table blotters remaining. The same is true for you.

When you see it this way, you come to the inescapable conclusion that, indeed, life is too short. We hear this platitude so frequently, it has all but lost its power. But now, seen from a fresh angle, the message regains its dark potency. We, all of us, really don't have that much time in this plane of existence. If life is a lesson, it's a crash course.

Did YOU START YOUR DAY with 16 oz of cold H20

...waited 30 mins, THEN

enjoyed a Protein Shake along with a Multi Vitamin/Mineral?


#8 Don't be foolish and think you can save money AND not waste time

If you think you can get fit and healthy by buying a gym membership and then making stuff up as you go along, you're just fooling yourself, AND asking to get injured. Smart folk hire a Certified Personal Trainer with 'street cred expirience' to teach them what they need to know so they can accomplish your goal in the shortest amount of time.

Invest the necessary funds required to learn the exercises correctly (movement, breathing, focus & grip), learn how to keep records (these will come in handy once you have built your Fitness Foundation and you are ready to take it to the next level) and learn how to eat to achieve your goal.

To create the best/fastest results your training will progress in phases (also known as periods). These phases progress as follows, and then they are all repeated (except the Foundation phase of course). At the next level they are repeated with more intensity.

a) Foundation (Stability) 4 -12 weeks

b) Hypertrophy 4 -6 weeks

c) Strength 4 - 6 weeks

d) Power 4 - 6 weeks

e) Replenishment (7 - 10 days)

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The The Yin/Yang Thang

Enlightening facts, oddities and Aha moments that I have learned from various Martial Art masters during my many travels learning and teaching around the world.


...Economy of energy along with the creation of maximum effectiveness and personal safety is why you practice a movement or practice an exercise. When you perform a 'classic' punching motion, just as you perform a 'classic' Dumbbell Press, it's important for safe, energy production to initially keep your elbows 'in tight' to your body, so the movement of your body can be transferred to the hand. In the case of a press I'm referring to taking the Dumbbells from the 'seated/thigh' position to the arm extended/ready to descend (to lower) position. In the case of say, a right hook, I'm referring to the, elbow 'covering' your floating rib just before the body twists/the elbow comes out and the punch is executed. If you've ever taken a Karate class you would have heard your Sensei (teacher/leader) many times command - Brush your sides!

Here's the latest in our NEWarticle features, it's called,

Mmn Yea..!

This new PETEtheTRAINER section will touch on ditties, quotes, and things to make you ponder on your uniqueness.

#1 Mmn Yea..!


Remind Everyone Today

If you woke you this morning with more health than illness, you are more

blessed than the millions who will not survive this week.



ahead of 500 million people in the world.

If you can attend a gym without fear of harassment, arrest,

torture, or death, you are more blessed than

many weakened, inflexible and poorly toned people in the world.





If your parents are alive and happily married, you are very rare.




you are blessed because you can offer a healing touch

If you can read this message you've just received a double blessing in that


two billion people in the world that cannot read at all.

Cherish every minute today, pass along blessings, pass this post along to remind

everyone today, how truly blessed we all are.

- quick questions,
precise answers

Should I be wearing a weightlifter type belt when I exercise?

A. No, and here's why ...most people who are learning how train correctly in the gym, need to get functionally fit, in other words they are learning HOW to squeeze their muscles and control their body (Kinesthetic Perception). By wearing a belt, knee wraps, compression shorts, and using wrist straps etc. you are actually defeating this. I recommend you wait to use these extra tools until you reach the POWER phase of your body-shaping journey where you will be locking-out your joints as you perform basic exercises and using much heavier weights.

Hope you had some Aha moments

'til next time, keep dis-covering your potential

Peace & Blessings


Personal Empowerment Systems USA

Personal Empowerment Systems USA

Las Vegas
The Premier Holistic Personal Training Service
Certified by The National Federation Of Professional Trainers

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CAUTION: It's always a good idea to check with your doctor before beginning an exercise program or making changes to your nutrition routine


Anti-inflammatory food IS KEYto BODY-SHAPING SUCCESS. - DID YOU KNOW: There are actually 'foods' that inflame your intestines and arteries (can you say HIGH BLOOD PRESSURE, HEART ATTACK, DEEP VEIN THROMBOSIS and DIABETES, 3 times?). STOP this madness. Read how to NOT be a victim of this very common situation.

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