Tag Archive for Fat loss

Lose Weight With Omega-3?

January 18, 2012 Joel Panetta Nutrition, Supplements

By Kevin DiDonato MS, CSCS, CES

Omega-3 fatty acids may be associated with many different health benefits.

From lowering cholesterol to improved blood sugar control, omega-3 fatty acids may be the MOST important nutrient you need to include in your daily routine.

Now, there may be another feather in omega-3’s proverbial cap.

For people with increased risk factors for developing chronic disease, omega-3 fatty acids may prevent or decrease your risk factors.

Granted, there are factors that you can’t control.

Family history, gender, and age are all risk factors that you are UNABLE to change.

However, conditions like physical activity, diet, and weight loss are risks that you CAN control.

Controlling your weight may significantly decrease your risk for developing chronic diseases.

Being overweight by as little as 10, 20 or even 30 pounds, may lead to significant metabolic damage to the cells of your body.

And this weight may significantly increase inflammation.

Inflammation may be the start of many chronic diseases.

However, omega-3 fatty acids may be a POWERFUL nutrient to include in your diet.

Confused?

Give me a minute to explain…

Omega-3 Fat and Low Calories Diets

Omega-3 fatty acids are essential fats that your body is unable to make.

So including food rich in omega-3 fatty acids or a high quality krill oil supplement, may increase your circulating DHA and EPA levels.

There is a growing body of evidence that omega-3 fatty acids may increase FAT LOSS.

Powerful antioxidants, such as Astaxanthin, may reduce inflammation and possibly lead to weight loss.

Omega-3 fatty acids, especially DHA and EPA, may INCREASE fat loss in all individuals, even if you have just a few pounds to lose..

Researchers aimed to see how effective omega fatty acids are in reducing weight and improving lipid profiles.

They recruited 32 obese participants and prescribed a very low calorie diet, and either a placebo or an omega-3 supplement.

The results were AMAZING!

The first 4 weeks, the participants were on a very low calorie diet, and the remaining 10 weeks they were on a weight maintenance diet.

At the end of 4 weeks, the placebo group lost 6.54 kg while the omega-3 group lost 6.87 kg.

At the end of 10 weeks, they were measured again.

The placebo group lost an additional 1.57 kg while the omega-3 group lost another 1.69 kg.

Seems pretty insignificant, right?

Just wait!

Both groups improved their metabolic profiles, but only in the omega-3 group, was there a loss of BODY FAT, more than the placebo group.

The TRUTH About Omega-3 and Weight Loss

Being overweight by as little as 10, 20 or even 30 pounds may increase inflammation and lead to significant metabolic changes.

This inflammation may increase your risk for developing chronic diseases, mostly heart disease.

Omega-3 fatty acids have been known to promote better heart health, better blood sugar control, and even FAT LOSS.

Including omega-3 fatty acids and a healthy diet, may promote weight loss and FAT LOSS.

The use of ultra-potent Krill oil may increase your omega-3 fatty acid intake.

And this may increase fat loss and promote a healthier metabolic profile.

Don’t you owe it to yourself and your health?

Try Omega-3 Rich EFA Icon today!

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Why Use Kettlebells to Lose Body Fat?

November 14, 2011 Joel Panetta Kettlebells

Lose Body Fat With Kettlebells

It is widely recognized that an active lifestyle helps to ward off many modern-day diseases. Keeping fit is a vital measure if you wish to enjoy a better quality of living. The market is awash with numerous products that promise to help you shed off unwanted weight quickly. Selecting an effective product is a challenge for many. If you’re looking to lose some of your weight, you may want to try a product as simple as kettlebells.

Why Use Kettlebells?

Kettlebells are a highly effective type of personal training equipment. The item is so-named because it resembles a kettle. It consists of a cannonball body with a flat iron foundation and solid rounded handle, attached to the body at the top. Due to their high versatility, kettlebells are often referred to as a “hand-held gym.” Although kettlebells have been around for centuries, they have enjoyed a surge of popularity in mainstream fitness in recent years. Using kettlebells combines strength and cardiovascular training, which increases the metabolic rate. This makes the product a highly effective double-pronged attack in losing fat. However, performing kettlebell workouts can be difficult when you’re just starting out. Getting a certified kettlebell instructor, like my buddy Faizal Enu can help to speed your progress and help you use exercise safely.

How to Use Kettlebells to Lose Fat and Weight

It is best to engage in some activities to warm up your body before you work out. Warm-up activities help to relax your muscles, ligaments, and joints. A 10-minute warm-up session is sufficient. Kettlebell workouts are designed to burn a significant amount of calories very quickly. They also help to increase your cardiovascular endurance. Some kettlebell workouts to help you lose body fat include the swing and squat.

  • Swing – Kettlebell swings can be done indoors or outdoors. This involves bending and stretching as you swing the kettlebell with your hands. Stand on a level surface and place your feet shoulder width apart. Use both hands to pick a kettlebell from the ground, between your legs. Swing the kettlebell backwards, between your legs, as far as you can, without straining. Allow it to swing forward between your legs, thrusting forward with your hips and keeping your arms relaxed as you swing. Lift the kettlebell to chest level then swing it back in the reverse direction, passing it between your legs. This motion may be repeated up to 50 times or as far as your fitness regime allows.
  • Squat - This is designed to help you lose fat on your legs and hips. Stand with your feet spaced slightly apart. Hold the handle of a kettlebell with both hands and lift it with outstretched hands from the ground, up to your chest. Squat down slowly as you maintain the kettlebell at chest level. To return to a standing position, push with your glutes. Be sure to hold the kettlebell with outstretched hands at chest level as you move from squat to standing position. Aim to perform 2 to 3 sets, up to 8 times.

It is important that you combine kettlebell workouts with other aspects of a healthy lifestyle, such as eating a healthy diet. Calorie amounts and recommended nutrients vary from one individual to the next, depending on factors such as age, weight, activity level and medications in use. It is best to consult your doctor in drawing an effective weight-loss diet.

Kettlebells are a great resources for your fitness lifestyle. Keep checking The Fat Blaster Workout Blog for tips, workouts & more

Be Strong!

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Why I Don’t Count Calories

October 14, 2011 Faizal Enu Nutrition

Why I don’t count calories:

1) It is tedious as hell! It is like being a poor accountant.

2) Since I don’t know exactly how many calories I am using up, why am I going to calculate exactly what I am taking in. This is the principle of “relative precision.”

3) The food industry lies about everything else, so I don’t believe the calorie information posted.

4) I don’t know my basal metabolism, and even if I did it varies widely and as my body is changing.

5) If you look at any significant weight loss, there is no way that it is accounted for by “Calories Out – Calories In.” Let’s say someone lost 15 lbs in a month (very doable). That would mean they are creating a caloric deficity of about 1800 calories/day. I DON’T THINK SO, BROCHACHO.

6) The effect of food on hormones is the most important factor in diet, and you can’t measure it in terms of calories.

7) Most methods of measuring calories or other ways to quantify food intake are inherently flawed. I won’t go into it, except that it is not what you eat, it is what you absorb.

8) I don’t want to carry a calculator with me.

9) There is not a way to accurately qualify the calorie burn (and afterburn) from exercise. Let’s put it this way, I know someone who also does MaxVO2 snatches. We are about the same weight and age. He does 16kg for sets of 7. I do 20kg for sets of 8. Our heart rates are similar.

==> Based on heart rate, we are about the same.

==> Based on work, I should burn 43% more.

==> Where is the truth, as usual, somewhere in between.

10) I am not weighing everything I eat, sorry.


Doesn’t fit in pocket

A better way would be to make relative changes in diet and exercise. Diet and exercise are all about staying ahead of change. Feel like you are putting on a couple pounds, take in a little less calories or burn a little more. Then see what happens. This way you are basing you plan on your body instead of inaccurate and arbitrary calculations.

Until Next Time
Faizal

Faizal S. Enu, RKC is a kettlebell instructor, boot camp leader, and strength and conditioning coach based out of Tampa, FL. He can be reached at 813-951-7470 or faizalenu@yahoo.com

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This week’s fat burning MAX Cardio – Power workout circuit.

August 15, 2011 Joel Panetta Workouts

Here is this weeks FAT BURNING MAX Cardio – Power Combo workout. Once again we are going MMA style.
The goal is to get through 3-5 minute rounds of MAX Cardio/Power and then 2-5 minute rounds of non-stop ab work.

Doing Hi-Intensity non-stop workouts like this will kick your fat burning & fat blasting engine into HIGH gear!

Try and reach reach ultimate goal of 5-5 minute rounds of MMA style MAX Cardio/Power before you do the ab work. That would be the equivalent of a championship UFC fight.

The important thing it so make it through the 5 minute round. If you can’t and would like an adjusted routine just send me a message.

Remember DRINK between rounds. Hydration is important, you are going to be pushing yourself.

ALWAYS WARM UP!
Warm up with 2 minutes of jumping rope.

Fast and to the point MMA style 5 Minutes Non-Stop.

Round 1:
60 Seconds – High knee jacks with 25lb plate
60 Seconds – High knee jacks with 10lb plate
60 Seconds – High knee jacks with 5lb plate

60 Seconds – Front good mornings with 25lb plate
60 Seconds – Sandbag squat lift with sandbag (30 seconds each side)
60 Seconds Rest

Repeat 2 more rounds.

Followed by 2-5 minute rounds of ab work.

Ab Rounds:
3 Minutes crunches
1 Minute Russian twist with 6lb medicine ball
1 Minute ab wheel
60 Seconds Rest

Ab Round 2:
2 Minutes crunches
1 Minute crunches with leg raised
1 Minute cross knee to elbow crunches (30 seconds each side)
1 Floor sweepers

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Great MMA style workout for the newbies.

August 8, 2011 Joel Panetta Body Weight, Cardio, Workouts

MMA style condition is taking the fitness world by storm. It is becoming popular because it is a fast paced to the point way to burn fat.

MMA fighters are in great shape and have the lean, strong look that a lot of us are looking to achieve.

With MMA/UFC style training you can hit both a cardio & strength/power goal without having to do a lot of long cardio and taking a hit to your strength gains.

You can also do a lot of MMA style workouts using just your body-weight.

I personally like this style of training, so look for me to post some more of it.

This is quick MMA style routine that I think that you will enjoy as a change of pace.

This is a get started routine that won’t kill you but it will kick the FAT BURNING & BLASTING FIRE into gear.

You can do this routine on cardio days instead of running.

This will be broken down into 5 minute rounds just like an MMA fight with a minute rest before repeating.
There is no rest in between each exercise with the exception of changing a weight.

Let’s Go:

Jumping Jacks – 60 Seconds
Mountain Climbers – 60 Seconds
Alternating Bench Steps – 60 Seconds
Medicine Ball High Knees – 60 Seconds (30 seconds each side)
Push-ups – 30 Seconds
Bench/Chair Dips – 30 Seconds

1 Minute Rest Then Repeat.
Your goal should to be able to do 3 – 5 minute rounds just like a UFC fight.
If you want to shoot for your ultimate goal work to get to a championship fight time range in. That is to be able to 5 – 5 minute rounds of non-stop work.

Remember any questions always feel free to contact us here at The Fat Blaster Blog.

BE STRONG!

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Five Healthy Foods That Can Lead To Weight Gain.

July 31, 2011 Joel Panetta Friends Post, Nutrition

Five Healthy Foods That Can Lead To Weight Gain

By Kevin DiDonato MS, CSCS, CES

Losing weight can be a difficult task for anyone. You watch what you eat, count calories, and exercise every day and, for some reason, the scale does not move, or if it does, it goes up! This can be a very frustrating experience for anyone, especially when you need to lose weight by eating right.

There is nothing wrong with you, you have a healthy thyroid, and you find yourself hungry all the time due to calorie restriction and eating small meals throughout the day. This is the way we are taught to lose weight, cut calories, and eat healthy foods.

Eating healthy food or, what we perceive as healthy food, is one of the most important components of losing weight and developing a healthier lifestyle. Here are five healthy foods that can pack on the weight by adding extra calories.

1. Olive Oil&lt

Why it is good: Olive oil is loaded with mono and polyunsaturated fats that have been proven to help with heart health.

Why it is bad: Bad might not be the best word to use here. The healthy fats found in the oil are an important component in the diet in most Mediterranean countries. The component that needs to be considered is the amount of calories that are found in olive oil, or oil in general.

One tablespoon of olive oil packs in 119 calories and is loaded with heart healthy fats. Most people, when they cook with olive oil, are still consuming a tremendous amount of calories, which might not be accounted for in their logs.

Tips: Never avoid Olive Oil just because of the calories because it is very beneficial to the body, but try to limit the amount you are using to help avoid extra calories.

2. Non-stick cooking sprays

Why they are good: They are great substitutes to oil or butter for cooking. They are low in fat and calories, so perfect for low-fat cooking.

Why they are bad: Non-stick cooking sprays are still oil based. If you look at the label on a can of cooking spray, you will see that the serving size is 1/3 of a second of spray. Who does that? Normal people coat the pan with spray, which can add a lot of calories without even knowing it.

Non-stick cooking spray is an oil-based product. So when coating with cooking spray, you are adding the equivalent of 1 tablespoon of oil. Depending on which product you are looking at, you are adding a possible 100 calories to your meal.

Tips: Make sure to add in the added calories from the cooking spray, to get the actual amount of calories that you are taking in.

3. Diet Soda

Why they are good: zero calories and no sugar are found in these “diet” products.

Why they are bad: You eliminate the calories by replacing sugar with artificial sweeteners which are man-made synthetic products. Some of the sweeteners have been linked to migraines and higher cancer risks.

Tips: Yes, diet soda might be fat and calorie free, but there is a risk of developing cancer or other sensitivities to artificial products. Choose products that are made with more natural ingredients, like products made from the Stevia plant.

4. Frozen Dinners

Why they are good: Low in calories and fat, and have an adequate mix of lean proteins, veggies, and some complex carbohydrates.

Why they are bad: These products are low in calories and fat, but they are extremely high in sodium, with some products providing half to two-thirds of your sodium content for the day. The American Heart Association has determined that people with pre-existing heart risks, such as hypertension (high blood pressure), should consume 1800 mg sodium, or less, in a day. Extra sodium can also cause the body to retain water, which adds extra weight and causes dehydration.

Tips: Prepare your own foods that are lower in sodium, provide the right portion size, and have plenty of vegetables that will keep you healthy, fit, and trim, and eliminate extra sodium in the diet. If you do eat these diet meals, be sure to consume adequate amounts of water to rehydrate you and flush your system of that extra sodium.

5. Pizza

Why it is good: Tomato sauce is full of the heart healthy antioxidant Lycopene. There are many new types of pizza on the market geared for the people who are looking to lose weight. Wheat crusts, lower sodium sauces, and low fat or cheese-less are becoming the norm for people looking to lose weight.

Why it is bad: Even with the high antioxidant levels, pizza can be full of sodium and fat, depending on how much and the type of cheese added to the pizza. The crust, if you are not requesting wheat, of course, is made with unbleached flour, which means they stripped the flour of the essential nutrients.

Tips: Look for lower-fat cheese options and definitely request the wheat crust for added fiber and heart healthy lycopene from the tomato sauce.

Losing weight is all about calories in versus calories out. If counting calories is helpful to you in losing weight, then make sure to include all the calories that you might be consuming, even the ones that are sometimes “hidden” in products.

The key takeaway message today is that all these foods do provide heart healthy, fat fighting antioxidants, and fats. They may be high in calories, but remember that moderation is the secret to weight loss. Having more whole foods, fruit and vegetables, and some foods that are made with more natural sweeteners from Stevia might be better options for losing weight and keeping it off.

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Dumbbell Fat Burning BLAST!

June 13, 2011 Joel Panetta Workouts

Here is this week’s routine. We are going to work with dumbbells this week. You will be doing this routine with no rest between exercises. Do 2 – 3 rounds and rest 1-2 minutes in between rounds. Do enough weight that you can’t do more than 12 reps per exercise.

There is nothing better for fat burning or fat blasting than a fat paced HIIT dumbbell routine.

The key to burning the fat is how fast and how intense that this routine can be. Don’t be fooled by how simple that this fat burning routine looks. If performed properly & combined with good nutrition, you will feel the work and see results.

You should be able to knock this workout out in less than 40 minutes.

Warm Up: Always warm up.
Get in 3-5 minutes of jacks (jumping, seal or cross) or jump rope.
20-30 push-ups
30 mountain climbers

Dumbbell BLAST!
12 Reps – Dumbbell Incline Bench/ball
12 Reps – Single Arm Dumbbell Rows (Each side)
12 Reps – Dumbbell Shoulder Press
12 Reps – Dumbbell Bicep Curls
12 Reps – Standing Dumbbell Triceps Extensions
12 Reps – Dumbbell Forward Lunges (Each side)
12 Reps – Single Leg Dumbbell Romanian Dead-lift (Each side)
25 Reps – Crunches
Rest 2 minutes and repeat.

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3 “Rebel” Fatloss Tricks

March 31, 2011 Joel Panetta Cardio, Fat loss


[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

You know what?
I like “weird.”

I’ve always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I’m putting myself into their category of genius by any stretch… but I love their approach to life.

BE BOLD…OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.
That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before…

And the month before…

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest “you” possible?

Then be a bit of a rebel.

Here’s some “rebel tips” for fat loss I think you’ll enjoy…

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA’s Food Pyramid is an utter joke. It’s origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn’t you know it… the grain industry increased their “contributions” (read: bribes) to certain politicians to get placement atop the pyramid… or in this case at the very bottom. The “foundation” if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes… they are nuts. (Which, by the way, are no where near the foundation… nuts, that is.)

You’d be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds… rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go here:

REBEL TIP 2
Cardio Is Not Smart-ee-o

At least the way the so-called “experts” want you to do it.

Look: This isn’t rocket science. Just walk into any gym…take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that’s not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Body-fat.

Finally, cardio is no where near as efficient as resistance training at dissolving body-fat… and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I ‘do’ have a rebel cardio trick… and it takes 9-15 minutes 2-3 times a week to perform.

That’s it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more body-fat.

Here’s what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount… but it’s only for people who pick up this:

—-> Check it out here<----

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3
Do Not Overwork Your Abs

Here’s a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups… all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it’s worse than that… it can literally shut down your recovery ability. You’ll slow your progress in the gym (or at home)… and your fat-burning too.

And you may give up your plan entirely because of it.

Here’s the brutal truth: Ab ‘muscles’ are easy to build. It only takes about 3 minutes 2-3 times a week… that’s it.

( Note: I included my “3 Minute Abs” in the fitness book I just told you about… it’s only for those who get EODD though… )

The muscles are not what make your stomach flatter… it’s the nutrition plan folks.

You’re just building muscle underneath layers of body-fat… not good.

I do very little direct ab training. When I do it’s usually 3-5 minutes tops 2 days a week. And my abs are… well… good. : )

I rely on resistance training and my special “favorite foods diet-plan” to get and stay lean.

More about it all here:

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You’ll be a leader in every sense of the word if you do.

—-> Check it out here<----

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[audio] Insane amount of free diet information!

September 8, 2010 Joel Panetta Fat loss, Fit 365, Fitness Misc., Friends Post

[ Jon Benson writes some of the fitness stuff on the Internet, so I know you'll love this recent article from him... ]

Scott Colby, CPT just interviewed me recently for “Fit Pros Against Cancer.” My job: Help give away a TON of free fitness information to his listeners as they called into the show.

And I think I did a pretty good job.

You tell me… ; )

Here’s what we cover in just about 30 minutes…

  1. How much fat can you burn (and inches can you lose) in just 6 days?…
  2. How to make fatloss “easier” (not ‘easy’… but easier!)…
  3. What to do about perimenopause and menopause stress and the fat-gain that comes with it… AND…
  4. The “Stress-Free” dietplan for women who fight the “pooch” or who are going through perimenopause or menopause!
  5. Is exercise worthless if you sit down while you work?…
  6. What about fitness for “seniors”?… Can you gain muscle and shed fat past the age of 60?
  7. An inhome exercise that lasts 7 minutes but that can increase the lifespan of women by up to 60%! …
  8. The shocking truth about whole grains and disease…
  9. The “myth” of shaping/building muscle AND dropping bodyfat at the same time… hear the TRUTH about this once and for all! …
  10. How you can have your cake (literally!) and eat it too (i.e. get all the fatburning benefits while still enjoying desserts)…
  11. How to “reboot” your key fatburning hormone using nothing more than the food in your refrigerator!…
  12. This freee substance uses 90% or more of your calories… and you need more of it… find out what it is!…
  13. The “Food Purist” versus the “Food Rebel”… which one are you?…
  14. The one thing you can to TODAY without hardly any effort to improve your appearance and your health!…
  15. 2 simple exercises you can do at work to remove back strain and improve your abs (yes… ABS!)…
  16. Why the “baby boomer” generation is literally being left out of most fitness plans… and a plan that’s perfectly suited for all boomers!…
  17. The 1 trick I use to workout without nagging injuries! …
  18. Why exrercise decreases 1 critical sex-hormone… and what you can do to prevent it (even increase it!) …
  19. The importance of strength over the age of 30 (it’s not what you think… and it’s VITAL!) …
  20. And more!

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

[ Like what you read today? Then visit Jon Benson's latest by clicking on the links or banners in this article now... ]

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“Micro-Session” Cardio Works Best

September 7, 2010 Joel Panetta Fat loss, Fit 365, Fitness Misc., Friends Post

[ Sometimes I read an article so great I have to share it with all my readers. This recent post by fitness expert Jon Benson is one of those articles. See if it doesn't help you with your motivational goals. Thanks! ]

Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.

Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.

For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.

In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.

Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.

[ More from Jon Benson in upcoming blogs... but you can get more info and some freebies by taking action now and checking out Jon's pages found in the article above or the banner below. Thanks! ]

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