YEAH… I’m getting older, but I don’t care. I plan to be better this year than I was last.

To kick things off today… and to celebrate health with me, try Todays Wicked Fast Body Weight Workout.

1. 38 Squats
2. 38 Chin Ups
3. 38 Push Ups
4. 38 Second Plank

Time yourself and let me know how you did, just add your time results on our Empowered Nutrition Facebook Page here >> http://www.facebook.com/empowerednutritionfitness

Oh and just a reminder today until 3pm (1500 hours) I am giving away my Empowered Transformation Meal Plans and Workouts Program and Coaching Bonus for just $19 to celebrate my birthday yesterday on April 19. So if you want more results remember it is nutrition first and there is no better way to get started than with Empowered Nutrition Done-For-You Meal Plans

Only 24 hours LEFT!
Get Yours NOW

Right now I am not doing anything weird, I do not want you to “opt-in” or “sign-up” for anything.  If you have been following me for a while and have any desire to change your body, then this is the chance of a lifetime to get my recently updated and enhanced Empowered Nutrition Meal Plans with Workouts and the limited time Coaching BONUS Audios and Workbooks for $39.95 not $77.

…BUT no promises that I am going to do this often if again.  Remember these are the same meal plans from the guy that launched the careers of your favorites like Vince Delmonte, James Erdt and many of his Fitness Stars.  The very same philosophies that transformed the bodies and saved the careers of WWE Superstars Triple H, Stephanie McMahon, Edge and Christian and others as well as NHL, NLL, NFL and CFL athletes.

At midnight on March 11, 2012, these go back up in price and most likely the Coaching BONUSES will be REMOVED from the package.  So act fast.  Only 24 hours left to get everything at $39.95

Get the meal plans and coaching programs that changed over 55,000 lives today.

How about those crappy diet books… have you ever read one and it left you more confused and feeling stupid with no action plan?

Well if you answered YES (and I know you did) to those you are not alone.  I did the same thing.  I was lost and confused many years ago when I started out.  That is until I got a coach.

Don’t Be LOST and CONFUSED like me…

I got three coaches that made an immediate impact in my life.  Each one had their own special skill, each one of us had a different friendship but we all knew each other and trained together.

The only problem was it cost me a fortune just to talk with them and in the end I still had to make sense of it all and put it into action for myself.

Now I can’t coach everybody personally every day… that would be INSANE! 

I currently have 100,000 PLUS friends, fans, followers and clients on the world wide intraweb.  There’s no way I can personally coach each one to the results they are looking for… BUT… what I can do is give you the next best thing.

I CAN and WILL give you the exact nutrition plan, workouts and journals you are going to need to take massive action and fast track your results.

I can even throw in some kick butt Advanced Coaching AUDIOS and WORKBOOKS that will give you some insight into just how to do less and get more results from me and some of my superstar friends that will change your life fast.

Don’t get me wrong I would love to give each and every one of my friends a Personalized Nutrition Program and Live One on One Coaching for FREE, but I just don’t have the time in the day or the capacity to do that.  So the next best thing is to give you everything you need to get a fast start for a crazy price that you would be crazy to pass.

On the flip side I will make you a deal.  If you do get my Empowered Nutrition Done-For-You Fat Loss Meal Plans and Workouts with the BONUS Coaching Audios and Workbooks I will make a very limited, very special link for Personalized Nutrition Programs and LIVE Personal One on One Coaching with me, but it will only be available for the fast action takers who are serious about results.

Get Powerful Proven Results with my Empowered Nutrition Meal Plans, Workouts and Coaching BONUSES Today for $39.95 and a chance to get Personal Coaching from me for an entire 12 months FREE.

OH… in case you are concerned, I will cover your butt with my “lose your butt” iron clad 100% money back guarantee for 60 days… you can read the details here >> Cover Your Butt Guarantee

I got a lot of feedback from many of you in just 24 hours.  WOW!  Thanks.

So I better come totally clean if you haven’t already realized what I meant.

I felt that I have been more than supportive of some of my online fitness friends and given them a pretty fair advantage with my meal plans and by me NOT including my workout programs with my meal plan packages that is was just time to start giving you everything I could to really make an impact to your body and results.

I’ve been pretty “mum” about it for years at the pleading of many fitness pro’s.  So here is why I said that “Empowered Nutrition Meal Plans SUCK!”

The reason I said my mealplans suck is because they were just meal plans.  Notice I said “WERE” just meal plans.  Two reasons…

Reason #1…

When you put my Done-for-You Meal Plans, next to my Personalized Nutrition Programs, at first glance they look similar.  Well truth be told the truth couldn’t be any further from the truth.  Personalized Nutrition Programs are totally PERSONAL.  Your info, your goals, your schedule and you select your foods.  Totally PERSONALIZED for your unique individual results, hand crafted by yours truly.

Reason #2…

My Done-For-You Meal Plans are incredible, but when you simply grab a diet, it’s missing something.  So for those that don’t have a coach or training program meal plans will only deliver what some would term as 80 percent of your results.  So meal plans alone without a training program are still the BEST, but compared to a complete Empowered Nutrition and Fitness Transformation package missing something that make them “EMPOWERED”

So if you are on the fence and not sure what to do about your personal fitness goals, you need to just take action.  But know this.  The very first and MOST IMPORANT thing you need to do is get a great nutrition program in place and if that means a Personalized Nutrition Program or Done-For-You Meal Plans, the choice is yours.  But know this; I am now including some pretty over the top fat loss workouts, nutrition and fitness journals and what may really make my Empowered Nutrition Meal Plans stand out and deliver powerful proven results is the BONUS COACHING Audios and Workbooks I am including totally free for a limited time.

I won’t say they are the answer to all your problems, but I certainly can tell you that when you have the complete roadmap laid out for you, starting with nutrition first and have the coaching to fast track your results, well then my friend you are EMPOWERED!

Find out why Empowered Nutrition Meal Plans SUCK NO MORE!

Yeah… if you’ve read this far and you are a loyal friend of mine, then you deserve a break.  For a limited time… I’m thinking March 1-10, my complete coaching transformation empowered nutrition meal plans and workout programs are reduced from the original meal plans ONLY price of $77 to the all inclusive $39.95

Get your Empowered Nutrition Meal Plans, Workouts and Coaching Today
LIMITED Loyal Friends and Fans Deal $39.95 CLICK HERE

OK, here we go.  Add a comment.  If we get 25 legitimate comments in 48 hours, I will give one of these bad boys away free to a lucky comment poster on Friday March 9, 2012.

At least I got your attention.  But truth be told I have always felt this way.  Even though my Empowered Nutrition Meal Plans are the BEST on the planet and every internet fitness pro wants to get their hands on my meal plans or promote them for their own, I have to say that “Empowered Nutrition Meal Plans SUCK!”

Now don’t get me wrong they are AWESOME!  Empowered Nutrition Meal Plans deliver Powerful Proven Results.

If you are looking for weight loss, fat loss, muscle building, endurance, performance, energy or just adding a bit of health and vitality to your life… they work.

GUYS, if you want to boost your testosterone, feel and perform like you did in your twenties, then get my empowered nutrition meal plans (more specifically get my testosterone boosting meal plans I partnered with Jeff Anderson to develop).

LADIES, if you want to, get rid of those “grannie waves” and “flappy wings”, enhance your hair, eyes, skin and nails then I have your answer.  If you desire to increase your libido and skip menopause, then get on a good healthy Empowered Nutrition Meal Plan and change your life fast.

BOTH Guys and Ladies if you want to decrease your waistline and enhance your sex life there is no better way to do this than with a healthy fat loss meal plan (that is unless of course you get your very own Empowered Personalized Nutrition Program).

Empowered Nutrition Meal Plans are possibly the fastest way to get results, I mean right now serious butt kicking immediate results that people notice. 

But, I have a confession to make, even though my Empowered Nutrition Meal Plans are the best the web has to offer they are secondary to my Personalized Nutrition Programs.

So now here is why I have to say that “my meal plans suck”…

For years now I have stayed focused on my meal plans and NOT told you that I was first a very successful six figure personal trainer before I turned bodybuilder and world class nutritionist and consultant to the pro’s.

To put it simply, I wanted to support my “friends” and the many fitness pro’s you follow and trust today.  This was important to me since I coached them to their very first stage appearances and guided them in getting their businesses started and even gave them some of my meal plans for FREE to include in their packages.

Yeah that’s right.  Many of the pros you have come to know and love were coached by me or are promoting my mealplans as part of their programs either in the Empowered Nutrition Brand or as their own.

I am not saying they have the bodies and products they enjoy and promote today because of me.  But I am very proud of each of them and happy to say I was or still am part of their success.

So, what I am trying to say is I have helped the best of the best with my Done-For-You Meal Plans and I am ready to help you.  I am also suggesting that Personalized Nutrition Programs are NOT for everyone.  They aren’t cheap.

…One more thing about my Empowered Nutrition Meal Plans before I sign off… I have decided to finally start giving away some of my fastest fat loss fitness and training strategies as part of my Empowered Nutrition Meal Plans Package to ensure you get powerful proven results in the fastest time possible.

Never before have I released my personal fat loss workouts and journals.  These have been kept private and exclusive for my personal coaching clients, but I felt that the time to over deliver and really fire up your fat loss results was RIGHT NOW!

Tomorrow I will share PART 2 of this blog post so you can really understand what I mean when I say “Empowered Nutrition Meal Plans SUCK!” and how to get more results for less blood, sweat and avoid the tears.

Stay tuned because I am going to start dishing some good stuff out totally free that will blow your mind and deliver instant powerful proven results…. totally FREE.

Until tomorrow my friends, have an empowered day.

Patrick

As many of you may know, I have worked for years with respected researcher Sam Graci, the originator of the Superfood movement with greens+ and his many award winning books on superfoods.  So it is without hesitation that I kick into high gear this week about superfoods, since they can detox you, increase energy and fat loss as well as spike brain function and more.

“Thanks for the inspiration Sam” – Patrick 

You want to eat healthy but it costs too much. Fruits, vegetables, and whole foods in general are pricey and when you’re trying to feed a family of four on the cheap, choosing nutrient dense eats without draining your wallet may seem like an impossible mission. But that’s not really the case. In fact, some of the healthiest foods in the world are cheap. I mean really cheap. Don’t believe me?

From veggies to whole grains and everywhere in between, we’ve got the best and brightest in superfoods for the taking. And what’s more, if food preparation is an issue, you’ll find easy and ridiculously delicious preparations as well.

15 Superfoods For Under $20 (And How To Prepare Them)

1. Kale
At just over a dollar a bunch, kale is a member of the dark, leafy greens group. It’s loaded with vitamin C and vitamin B as well as calcium. Want to relieve depression? Eat kale.

2. Broccoli 
This low cost cruciferous vegetable has it all. Cruciferous vegetables are known for a compound that neutralizes toxins in the liver and helps cleanse the system.

3. Winter Squash
Winter squash is only a few dollars a pound and when compared to the summer squash variety, it’s much better for you. They’re a good source of vitamin B6, which is important for the nervous and immune system, as well as folate for heart and pregnancy health. (See 10 ways to use gourds & winter squash.)

4. Sweet Potatoes

Sweet, savoury, and downright delicious, nothing beats this winter staple. Sweet potatoes are loaded with fiber, protein, vitamin A, and vitamin C.

5. Cabbage 
Roger Doiron says, “what cabbage lacks in sex appeal and trendiness it makes up for in dependability and productivity.” He’s right. Cabbage is cheap and just like broccoli, it’s a cruciferous super veggie.

6. Apples
Apples are our best foodie friends. Sweet, tangy, crunchy, and low in calories, apples have fiber and tons of phytochemicals or antioxidants that serve to fight free radicals in the body that cause disease and aging.

7. Quinoa
At $3-5 a pound quinoa is cheap and nutrient dense. Quinoa is a complete protein and can substitute for less sustainable proteins. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.

8. Brown Basmati Rice
Talk about cheap, rice is one of the least expensive foods in the world. At just a few dollars a pound, a little goes a long way. I also love brown basmati rice, It’s an excellent source of manganese and a good source of the minerals selenium and magnesium.

9. Barley
Barley is one of my favourite grains. The little bubbles burst in your mouth, full of flavor. Barley is rich in manganese, selenium, phosphorus, copper, magnesium, iron, zinc and potassium.

10. Adzuki Beans
Beans are one of the least expensive protein sources. In fact, these little guys contain some of the highest levels of protein and the lowest levels of fat of any variety of beans. They also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese. (See 21 vegetarian protein sources.)

11. Black Beans
This is an obvious one, but no less important. Black beans are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron.

12. Flaxseed
Omega 3 fatty acids are an ever important building block nutrient that like B12, the body cannot produce on its own. Don’t worry because you can get the nutrient without fatty fish. Instead, get it from flaxseed.

13. Sunflower Seeds

Sunflower seeds are one of the least expensive seeds that you can buy in bulk and if you buy the raw variety, they’re quite good for you as well. Sunflower seeds have 76 percent of the RDA for vitamin E.

14. Sesame Seeds 
Great for sprinkling on all your favourite Asian dishes, who knew that they were so good for you? Again, a little goes a long way with this one. You don’t need a whole lot to absorb the benefits. Sesame seeds are rich in calcium and magnesium. Who knew?

15. Almonds

I saved the best for last. If you’re not eating almonds, it’s time to start. Almonds are good for heart health and loaded with vitamin E, an antioxidant that keeps you from aging.
Original excerpt modified from Sara Novak, Planet Green

6 swordfish steaks
2 tsp olive oil
2 Tbsp lime juice
1/4 tsp pepper (optional)
1/4 tsp paprika (optional)
2 Tbsp minced parsley
1/4 cup chili sauce
4 Tbsp lime juice
2 cups chopped tomatoes
1 small jalapeno chili, seeded, chopped

Directions

1. Mix olive oil, lime juice, pepper and parsley in small bowl.
2. Pour over fish and marinate in refrigerator for about an hour.
3. Grill on medium heat until fish is flaky, cook about 4 minutes on each side.
4. Serve fish with chili-lime sauce.

Health Benefits

An excellent source of protein and delicious to eat. Low fat, low calories and low salt content. Rich in omega 3 fatty acids and chock full of vitamins and nutrients. The chili sauce is prepared in a healthy manner too, and are essential to anybody’s  fitness program.

I don’t want you to miss out on the chance to put some of the workouts I put into practice every week.  In case you haven’t already noticed, you will learn that I intend to make my Ultimate Sandbag a BIG part of my personal fitness programs in 2012.

The crew over at Ultimate Sandbag have a great holiday savings event going on right now and I thought I would share the joy with you.  I got mine on sale last year and I hate to pay full price for anything.  So click on that image below and get your Ultimate Sandbag for less TODAY.

Here is a great workout I recently did that left my midsection (Abs, serratus, obliques, glutes… both maximus and minimus, hamstrings, quads, hip flexors, lower lumbar, upper back and delts all feeling tight and solid.  It also happened to get my cardio rocking the charts too since it was constant tension and action.

Perform each exercise in order for 30 seconds, then “flow” to the next exercise as quickly as you can and keep the pace going.  Do 4 rounds of this sequence, take a deep breathe and collapse.

Empowered Ultimate Sandbag “FLOW” Workout

Overhead Lateral Flow Lunges: Snatch the Ultimate Sandbag over head and hold with arms locked out.  Lean in a lateral lunge to the right, keeping the bag overhead.  Now “flow” to the left lunge and back and forth for 30 seconds.
Reverse Rotating Lunges: Take your Ultimate Sandbag in the mid grip.  As you step back into your lunge you twist your body to the opposite side of the rear moving leg.  This creates excellent core strength.  WARNING: this does not feel natural… but that is a good thing.
Clean and Press: Stand firm, knees bent, Ultimate Sandbag in hand (I use the mid grips), with a slight bounce you snatch the bag to your shoulders and in one press, with a slight dip down from your core section to help the bag into a Zercher holding position.  From here in a fluid movement you press the bag overhead.  Lower it under control and repeat until your GymBoss buzzes you to move to the next exercise.
Farmers Walk (left hand/right hand): This one is pretty straight forward and a nice breather between more intense exercises.  Hold the bag in your left hand and walk until the Gymboss sounds.  Switch hands and repeat waiting for your GymBoss to alert you to start the cycle again.

Repeat the cycle 3-5 times.

My Ultimate Sandbag for this is typically a 40 pound bag, since I can handle this for all exercises comfortably, like the one below.

Yesterday was another one of my quickie workouts that covered the total body with 3 exercises non stop for 12 minutes.  Yeah that sucked!

But that is NO WAY to build big massive muscles.[THIS IS >> 21 days to Bigger Arms]

It certainly isn’t the way I built my 19 inch arms when all I wanted was to be big and strong.

That is why today is a different kind of day.

Today my friend Ben Pakulski who happens to be a Canadian IFBB Pro bodybuilder is sharing his secrets to getting the biggest muscles in the shortest possible time.

Ben has some secrets you are going to love, some you will hate and all of them will build muscle.

You know that having big, muscular arms that stretch your shirtsleeves will NEVER EVER go out of style either, so today is a reminder that when you pick up a copy of Ben Pakulski’s MI40 System you’ll also get his complete 21-day workout to BIGGER ARMS. The very same workout that packed TWO INCHES on his arms in 3 weeks! RIDICULOUS!

I would be happy with just 1 / 4 of those results! 

Get MI40 System + 21 days to Bigger Arms FREE

Have an empowered day,

Patrick