How REAL butter can make you leaner

If you've read my book or my newsletters for some time, you know I'm a big fan of REAL butter... and NOT margarine.

In fact, I would NEVER, EVER even think about touching margarine with a ten foot pole... and even these new fancy so-called "cholesterol lowering" margarines still contain some trans fats and inflammatory refined oils.  I would NEVER touch those either.

I can't tell you how many times I've been at certain restaurants and been horrified to find that they don't even have real butter.... instead, they have nothing but artery-clogging trans fat laden margarine!  Yuck. No thanks.

I've also been shocked to find that some people (a LOT of people) are still confused about the whole butter and margarine thing.  In case you're still confused, let's clear this up now... the debate has actually been over for YEARS now, and I'll make it real simple:

Butter is healthy (if you choose the right type) ... Margarine is deadly!  Simple as that.

I know that's a bold claim to say that butter is healthy...but it's true, as long as you choose organic grass-fed (pastured) butter, and NOT butter that came from confinement feedlots (CAFOs) from cows fed corn.

In fact, butter is one of the best natural sources of the healthy fat conjugated linoleic acid (CLA) that actually helps you to build muscle and lose fat.  Butter is also a good source of the healthy fats, MCTs, and also omega-3's in grass-fed butter too.

But it doesn't stop there... this article below shows not only how butter can help you get leaner, but is also one of the best sources of a few very unique vitamins that are hard to get elsewhere, can improve your cardiovascular function, and even lower diabetes risk.

Click here....How butter can make you leaner and improve your health

That article is a must read!  It's refreshing to see a health author that actually "gets it" when it comes to this stuff.  I'm sick of reading meal plans from bodybuilders and nutritionists that say to avoid butter and make sure to have plain boring steamed vegetables instead.

No way!  I'll take my grass-fed butter on my vegetables and I'll love it.  And by the way, yes you CAN get single digit bodyfat lean and still use butter on your foods if you want.  I do it every day.

Some people have told me that they have a hard time finding grass-fed butter in their grocery store.  My favorite that I've found is called Kerrygold Irish butter, and although the label doesn't clearly state "grass-fed", this butter is 100% pasture-raised from cows that eat lush green grass in Ireland.  You can tell from the deep color of this butter, that it has higher levels of carotenoids than standard butter.

Please fwd this email on to your friends and family to help them live healthier!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com

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4 Examples of When Veggies are NOT Always Good For You

When it comes to veggies, more is NOT always better, and the TYPE matters for each person
by Mike Geary, Certified Nutrition Specialist
Author of best-sellers: The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging

There are a lot of things that health gurus disagree about... low-carb, high-carb, high fat, protein, meat eating, vegan diets, etc... but if there's one thing that almost every type of diet or every health professional agrees on, it's that vegetables are great for you.

Whether someone follows Paleo or Vegetarian or Atkins, almost everybody agrees that veggies are good for you.

However, it's NOT that simple, and there are definitely cases when you can eat TOO many vegetables and also certain TYPES of vegetables that are bad for certain types of conditions.

This won't be a fully comprehensive list, but let me show you a few examples...


Example #1 when veggies are NOT always great:

Some people that have a damaged digestive system, leaky gut, IBS, or other digestive issues may actually do more harm by eating TOO much insoluble fiber that's found in a lot of vegetables [Btw, grains can have TOO much insoluble fiber many times too, such as wheat bran].
This is a case when cooked vegetables might be better than raw, or eliminating certain types of veggies may be beneficial, and there's no one answer for every type of person...It all depends on the type of digestive ailment that a certain person has.  That's why it's important for people with digestive system ailments to work closely with a holistic Nutritionist or Naturopath in these cases.

Keep in mind that in many cases, a traditional MD does not have enough nutrition knowledge to prescribe the right type of diet for digestive ailments... you really need to work with a Digestion expert directly for your individual case... this may or may not be an MD or an ND.  But make sure to seek out someone with more of a Holistic approach to nutrition instead of someone that just wants to prescribe a barrage of potentially dangerous drugs to you.  There may be important uses for some drugs in certain cases, but most traditional MDs will overprescribe drugs compared to a Naturopath or Holistic Nutritionist.


Example #2 when veggies are NOT always great:

Some veggies contain certain toxins or antinutrients that you CAN eat too much of... for example, spinach is thought of as very healthy, but if you eat it at almost every meal, you can eat too much oxalic acid that can cause kidney stones or damage if eaten too often and too much quantity.

NIghtshade vegetables (such as tomatoes, eggplant, peppers, etc) are another example of veggies that are normally "healthy" but if overconsumed, can possibly have some links to Arthritis and other problems with inappropriate calcification in soft tissues of the body.  I talk more in this article about low level toxins in certain veggies that can be overconsumed.


Example #3 when veggies are NOT always great:

Certain types of veggies (and also whether they're cooked or not) can have negative impacts for certain people on Thyroid function.  One reason is certain veggies have iodine blocking characteristics.
My partners at PaleoHacks have an article here about 11 Goitrogenic foods that can impact your Thyroid health (most of them are certain types of veggies) and exactly what to look for, so I won't go into any more detail on that in this article.


Example #4 when veggies are NOT always great:

This one has to do with gut health and the quality of your POOP.  Sorry, this one might be on the TMI (too much information) spectrum for you, but it's one of the MOST important indicators of your health, so if you don't pay attention to your poop on a daily basis, you're missing out on vital health information about yourself...

As you know, a really good indicator of overall health is the regularity of your bowel movements (do you go at least 1-3x per day?), but also the consistency of your poop, and whether you have constipation, diarrhea, or that "perfect" texture in the middle.

Oftentimes, people are eating certain foods that give them constipation, or other foods that make their stools WAY too loose and runny.  I've come across cases with certain people where they were eating TOO many veggies, and it was giving them runny poop, which means the excess veggies were irritating their gut or negatively affecting their digestion in some way.

Sorry if this is TMI for you, but I've also experienced this myself... I noticed that when I eat very large salads with dinner, I end up the next morning with excessively soft loose stools, but if I have just a small amount of veggies with my dinner meat, I end up having a "perfect log" poop the next morning.
As you can see, if I held onto the foolish belief that "more veggies is always better", I would be constantly irritating my digestive system with excess insoluble fiber, but I've learned through trial and error (and simply paying attention to my stool texture every morning and remembering what I ate the night before) that when I eat a "medium" sized portion of veggies with dinner instead of a large portion, that my bowel movements the next morning are always MUCH healthier.

Again, this is a personal observation for me, and some people may do better with higher amounts of veggies, especially if you're prone to constipation, which I'm not. In fact, I've probably only had constipation once in my entire life and I think that was caused by some antibiotic that I had to take when I was younger (I'd never take antibiotics at this point in my life unless it was something life threatening or a serious infection like Lyme Disease).  But it's quite clear that my digestive system seems to prefer a slightly higher proportion of fats (avocado, nuts, butter, cream, coconut fat, etc) and meats or eggs, and a slightly smaller amount of veggies instead of those large salads.

Also, fermented veggies are typically much easier on the digestive system, due to the fact that they're already partially pre-digested by the fermenting microbes. And not only that, but fermented veggies such as kimchi and various krauts are easily one of THE best sources of gut-healing probiotics.  I like to have a traditional Korean Kimchi most mornings with my eggs... very tasty AND healthy for the gut!  I also like to add a particular brand of fermented beets that I've found to my small nightly salad, along with half an avocado.

As I've covered in today's article, you can see how more veggies is NOT always better, and there are some cases for certain people where reducing certain types of veggies may be beneficial.  There are other examples I could think of when more veggies are NOT always better, but I just wanted to give you a few important examples in this article, because it's not always the best advice when you hear people say that "you can't eat too many vegetables".  Well, as you can see, yes you CAN eat too many in some cases.

Please pass this important article on to any of your friends and family by sharing this page with them.  It's an important health topic that most people don't fully understand.

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The #1 WORST Food that HARMS Your Brain (avoid!)

Some foods you might be eating daily can actually DAMAGE your brain over time. In this article, we'll explore foods that HARM your brain vs foods that PROTECT your brain.

by Mike Geary - Certified Nutrition Specialist
Co-Author of the best seller: The Top 101 Foods that FIGHT Aging

First, the BAD NEWS...
Certain foods you eat can indeed harm your brain, both in impaired learning ability as well as impaired memory.  Even worse, the wrong food and drink choices throughout your life can even lead to the terrible and deadly disease of Alzheimers.
A friend of mine just told me that her dad died of Alzheimers recently and it was just a terrible disease where he didn't even know who she was anymore towards the end.  It's time our society starts taking degenerative diseases like Alzheimers, cancer, and heart disease more seriously throughout our lives, and not just once it's too late. Even in our 30's, 40's, and 50's, the choices we make with our daily food can PREVENT these terrible diseases.
So let's dig in with the topic today of foods that harm your brain, and what you can do about it...

Food #1 that HARMS your brain:  Fructose
In a 2012 UCLA study published in the Journal of Physiology, researchers found that a diet high in fructose over time can damage your memory and learning ability.
Beyond the harm to your brain, it's well known in the research world that a high fructose diet can also cause insulin resistance in your body over time, and possibly lead to type-2 diabetes and extra body fat.  If that's not enough, a high fructose diet also detrimentally affects your triglyceride levels in your blood as well as small dense LDL particles that cause plaque in your arteries.
So what we have here is high-fructose intake = impaired memory and learning in your brain, increased risk of diabetes, and increased risk of heart disease. Oh, and we forgot to mention extra belly fat too...  Yum - who wants another can of soda pop or a large bowl of corn syrup sweetened ice cream!
The average person eating a modern western diet of processed food consumes a LARGE quantity of fructose without even thinking about it from all of the soft drinks (high fructose corn syrup typically), sweetened juice drinks, orange juice, processed junk foods such as cakes and candies, as well as the HFCS that's added to store-bought salad dressings, breads and cereals, and even condiments like ketchup.
Note that many sports drinks, even though marketed as "healthy", can have large amounts of corn syrup or even crystalline fructose as their main sweetener.  These sports drinks can be equally as bad as a soda for your body and your brain.  Don't be fooled by the clever marketing showing pictures of pro athletes guzzling this stuff.
Also note that agave syrup (aka, agave nectar) which is marketed as a "healthy" sweetener as well, is one of the most concentrated forms of processed fructose in sweeteners as well.  I personally stay away from agave sweeteners as much as possible unless the amounts are very small.
All of these fructose-laden foods and drinks are easy to avoid though if you choose to eat consciously... for example, make homemade salad dressings from your favorite olive oil and vinegar with added spices, or choose to drink unsweetened iced tea with lemon instead of sweetened drinks or juices.  If you use a lot of ketchup, try to reduce the quantity by mixing with mustard or hot sauce, which typically don't contain HFCS sweetener in any significant quantities.
Last thing to note about fructose... Yes, natural whole fruits do contain fructose, but generally contain MUCH smaller quantities of fructose than you would consume in a sweetened juice drink, soft drink or sweetened junk foods.  Also, the phytonutrients, antioxidants, and fiber that's contained in most whole fruits counteracts any negative effects of fructose.  I personally try to keep fruit intake to no more than 1-2 pieces a day due to the sugar and fructose content of larger amounts of fruit.
Here's a trick:  Did you know that limes and lemons contain virtually zero fructose, and only 3-4 grams of total carbs in a whole lemon or lime, whereas a typical orange contains 6 grams of fructose and 25 grams of total sugar per fruit.  I squeeze lemons and limes daily into either water or teas for a healthy flavorful drink. Fresh lemon juice has even been shown to control blood sugar response from a meal...another bonus!

Other Foods that HARM Your Brain:
You probably already know some of the harmful health effects of these foods, but long term effects on your brain are yet another...

Trans fats -- strongly inflammatory in your entire body including damage to cell membranes throughout your body.  Avoid hydrogenated oils in processed foods and deep fried foods.
Mercury -- studies show that mercury from pollution (coal burning plants are the biggest source of mercury pollution to air and water) and from fish that are high on the food chain such as tuna, shark, swordfish, tilefish, etc can possibly cause long term negative effects on your brain.  Limit these types of fish to a couple times a month and focus more on fish such as salmon, trout, and many other types of smaller fish to reduce your mercury load.
Wheat-based foods -- In the groundbreaking book, Wheat Belly, Dr William Davis makes a very convincing argument that wheat has addictive properties in the brain.  Wheat contains compounds termed "exorphins" that have an effect in your brain similar to opiate drugs.  This explains why people have such a hard time giving up their beloved breads, cereals, pasta, and muffins because these foods are mildly addictive.
I know personally from past experience that if I have have a pasta dinner, I'll go back for seconds and thirds as I just can't seem to stop eating the stuff.  And then hours after dinner, I'll get cravings for more carb-based foods or sweets.  But if I pass on the pasta and just have meat, veggies, and salad, I find myself totally satisfied after dinner with no cravings later at night.

The good news is...
There are plenty of superfoods, herbs, and spices that can protect your brain and your other organs too!
In fact, did you know that turmeric is one of the highest antioxidant spices that also exhibits brain-protecting effects? In India, where curry containing turmeric and other spices is eaten daily, rates of Alzheimers disease is among the lowest in the world, proving some of the brain-protecting effects of turmeric.
In addition, the powerful DHA and EPA omega-3 fats in fish oil has been proven in countless studies to protect your brain from damage over the years.

Protect your brain with THIS trick below...
On the next page we'll share with you a simple daily "brain trick" that can RESTORE your brain health...
You can do this unique "brain trick" EVERY day to boost your brain health, fight dementia, alzheimer's, and just simply make you sharper.

You'll discover this powerful brain trick, and so much more, if you CLICK here

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Drink this 2 hours before bed to sleep better (plus 5 tips for insomnia)

by Mike Geary - Certified Nutrition Specialist
Author of the best seller: The Top 101 Foods that FIGHT Aging

I've noticed in my travels and with working with clients that a large majority of people in today's fast-paced stressful world are struggling at least part of the time with falling asleep at night.
Over the years, I've also struggled on occasion with insomnia because of the stress placed on me by running a large publishing business.  And I've researched and learned quite a few tips and tricks over the years to help fight insomnia and fall asleep faster.
Without diving into every single technique I've learned over the years, I'll just touch on a few really simple, but powerful tips, foods, drinks, etc that I think can help you to fall asleep easier and faster too!
Here goes:
1.  The most important sleep tip to start with:
This one isn't a specific food or drink, but rather probably THE most important tip I can give you... if you don't follow this one, your chances of being able to wind down at night and fall asleep fast are unlikely...
You NEED to eliminate use of devices, computers, emails, and any other work related to your job (or other stressful things) at least 3 hours before you plan to go to sleep. Using devices or computers for casual reading at night is fine, but don't do any work that gets your mind overly activated, such as anything dealing with work or other stressful things in life. Also, even for casual reading, it's best to turn off devices at least 1 hour before bed as keeping your eyes focused on the light from devices is one thing that some researchers are saying could interfere with getting quality sleep.
An overly active mind late at night is one of the BIGGEST things keeping many people from falling asleep. As a success-driven entrepreneur myself, I used to work really late at night and then I'd find that my mind was always too active to actually be able to fall asleep, so I'd lay there for hours sometimes until I could get my mind to slow down so I could fall asleep.
This may sound weird, but one trick that's worked for me is to grab a book while I lay in bed on something that I find sort of boring and try to read the book in bed.  Because the topic is "boring" to me personally, it keeps my mind away from things that I find more interesting, and it allows me to fall right to sleep. So for example, if you find health and fitness interesting (I hope you do!), but you find economics boring, try reading an economics book as you lay in bed.  I bet you'll get sleepy and fall asleep much faster than if you laid in bed letting all your thoughts about daily life race through your mind.

2.  No caffeine after mid-day:
You've probably heard this tip many times, so I'll keep this one short... It takes about 6 hours for caffeine to be fully processed and eliminated by your body, so make sure your last caffeinated drink of the day (coffee, black tea, mate, etc) is at LEAST 6 hours or more before your planned bedtime.  And if you've been showing any adrenal fatigue from lab hormone tests, you should also consider reducing your daily caffeine intake if you currently use it.

3.  Tart cherries or tart cherry juice:
Tart cherries (Montmorency) actually contain a natural form of melatonin that can help you to naturally get sleepy and more easily fall asleep.  I've found frozen tart cherries a few times in specialty grocery stores and I use them for a late night smoothie occasionally.
I've also found a tart cherry concentrate in Whole Foods and other health food stores that you can add to a drink or caffeine-free tea at night to help get you that low dose natural melatonin.  I use 1 spoonful of this tart cherry concentrate in a cup of chamomile or mint tea late at night.  This helps immensely for calming down and falling asleep at night.
A side benefit is that tart cherry also contains powerful antioxidants that fight joint pain, gout, and other inflammation related problems.

4.  DON'T overdose on melatonin supplements (most contain TOO MUCH)
Did you know that MOST people overdose on melatonin supplements.  Most melatonin supplements come in either 3 mg or even 5 mg doses.  However, according to some researchers, anything more than 1 mg might be too high of a dose, which can disrupt your sleep cycle the following day, making it hard to wake up in the morning, and harder to fall asleep the following night, disrupting your overall sleep cycle.
The proper dose seems to be something less than 1 mg from most experts on this topic (this was even discussed on the Dr Oz show too), which is why I choose to NEVER use melatonin supplements, and only get the small natural quantities found in tart cherries or tart cherry juice.

5.  Night time teas:
Try "night time teas" that have relaxing qualities such as chamomile tea, mint tea, lemongrass tea, or all of them mixed.  A side benefit of chamomile tea, and another reason that I try to include it in my weekly night tea repertoire is that chamomile tea contains unique phytonutrients that can help fight estrogenic overload from all of the xenoestrogens that we are exposed to from chemicals, pesticides, etc in today's chemical laden world.
Also remember that you can add a spoonful of the tart cherry concentrate and you'll get a double-whammy of sleep aid!  This works well about 1-2 hours before bedtime to help your body and mind relax.
One more tip...
If you still have troubles falling asleep even after implementing all of these tips, make sure to pay attention to fixing any hormonal issues you might have, including any possible adrenal fatigue, since being overly stressed out during the day can cause imbalances in your natural cortisol cycle which can make you more awake at night and more tired in the morning (obviously the opposite of what you want).
Eliminate any stressors from your life that you can, and also trying other relaxation techniques including meditation as a way to deal with stress if you still feel that you're too stressed out each day.
I hope today's topic gave you some immediately useful tips that you can use to start falling asleep easier and faster and feeling more rested and energetic when you wake up in the morning!
Make sure to pay attention to ALL of the tips above (especially #1) as they can all combine into a powerful regimen that relaxes you to sleep each night without any more insomnia, leaving you more energetic and ready to be productive when you wake up each day!
If you want to sleep better, balance your hormones, and fight against the aging process, don't miss the 'next page' below...
Go to the next page to see powerful natural remedies for:

• Lowering high blood pressure
• Controlling or reversing Type 2 Diabetes
• Boosting your sluggish metabolism
• Cutting off excess body fat
• Improving your brain health and memory
• Slowing down the aging of your skin, joints, and organs
• Healing your digestion problems

Next page

Please share with family and friends if you think they could benefit from these tips, thank you. 

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Lean-Body Fitness Secrets Ezine - Do You Have a Beer Belly?

In today's issue of Lean-Body Fitness Secrets Ezine, 
Do you have a Beer Belly?
I'm going to answer a question I get quite often. Many people find that they can stick to a reasonably healthy diet during the week, but think that they're totally blowing everything on the weekends.
Below is a question I just received recently from a customer and some ideas I came up with for him. I think you'll get some good ideas from this on how to deal with the issue of not letting the weekend wreck your whole program.
Q: "Hi Mike, I haven't emailed in a while, so I wanted to update you. I haven't missed a workout yet and I just finished the third week on your program. I am feeling pretty good, and can already see a bit of a difference in the mirror. I'm still far from a 6 pack, but I'm making progress and I'll definitely get there.
I would give myself a grade of B-, because during the week I do very well with my routine and diet, but on the weekends I drink too much beer (empty calories) and my diet suffers a bit with eating out and weekend activities. But all in all it is going well, and I think I'll be a great success story for your testimonials. If you have any nuggets of wisdom or just any suggestions on how to deal with the weekends, I'm all ears."
-Brandon, Saint Louis, MO
A: Good to hear from you Brandon, and it sounds like you're on your way. I can fully relate to your issue of doing well on the weekdays and then drinking a lot of beer and eating late night junk on the weekends. Here's what I've done over the years that helps to keep the lbs off while still enjoying the weekend social scene that involves alcohol and eating out.
If you're gonna drink, try and keep it to light beers or hard alcohol mixed with something non-caloric like club soda. *By the way, tonic water is NOT calorie-free like club soda... it actually has just as much sugar as regular soda.
Anyway, those are the options that would do the least caloric damage, but realize that you're going to take in a TON of extra empty calories any time you drink more than a couple alcoholic drinks.
Also, you're probably going to end up at restaurants and bar situations where everyone is getting deep fried bar food. In this case, whatever you can do, ALWAYS avoid anything deep fried. My best option is I get a burger or grilled chicken sandwich and replace the fries (I call them devil sticks) or potato chips (which are also deep fried) with some sort of steamed veggies or a side salad. That way you eliminate the most evil portion of the meal (the fries) but you still enjoy your burger (which isn't really all that bad) or your chicken sandwich.
Also, if you're doing things right 5-6 days/week, don't stress too much over a bad day or two on the weekends, as long as you keep your calories reasonable and always avoid anything deep fried and any sodas as well. As I've said before, anything loaded with trans fats (like deep fried food) or high fructose corn syrup (in sodas) are the absolute worst things you can put in your body.
If you're serious about your body and health, these should never be consumed, not even occasionally. Trans fats and HFCS are the only two items that I'm a stickler on personally. I'll eat as much of anything and everything else, at least occasionally, like pizza, burgers, ice cream...you name it! But I'll never even touch a HFCS-laden soda or something deep fried in trans fats. They are pure poison in my mind.
As for working out, just follow the general guidelines in my book and the routine I set up for you, and make changes as described in the book when you start to plateau. Also, enjoy the good weather and get outside a couple times a week to do wind sprints. This is one of the easiest ways to get rid of the fat. It doesn't matter if you can't handle all out sprints just yet, but just run as hard and as fast as you can for 50-100 yard dashes, rest 1-2 minutes, and repeat 5-10 times. It's one of the best workouts you can get in only about 10-20 minutes total. Mix those a couple days/week with your normal strength training routines on other days and you'll be kicking a** in no time flat!
Alright, that's all for today. Brandon (from above) is just one of my great customers who is now motivated like crazy after reading through my Truth about Six Pack Abs Program. Because of the fact that he's armed himself with the knowledge and motivation to do it, he's well on his way to enjoying a lean, rock hard body for life!
Check out what some other customers from around the world are saying about this Program - Truth About Abs Testimonials

I'll be back in touch soon with more body-changing tips and strategies.
Stay Lean,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com

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Body Part Isolation vs. Complex Movements in Strength Training

What you need to know about Weight Training for a strong lean body that both looks good and is injury resistant
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

Working as a personal trainer & fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”
It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.
Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.
Another benefit to moving away from the ‘muscle isolation’ mindset in weight training to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation lifts, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones such as growth hormone and testosterone.
Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises. 
Now although I do feel that multi-joint exercises should comprise the majority of your weight training workouts, I also think that there can be some benefits with just minor inclusions of single-joint exercises for variety, etc.  I choose to build my training programs with about 90-95% multi-joint exercises and about 5-10% single-joint exercises at most.

If you’re interested in discovering more ways to create a body that looks as good as it functions, pick up a copy of my innovative book The Truth About Six Pack Abs

If you liked today's article please feel free to share with friends and family below.

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Lean-Body Fitness Secrets Ezine - Fat Loss Success & Failure Habits

Is This You At The Beach!
Or are you just a little overweight, want to get in shape, want to be proud when you remove your clothes on holiday! Then read on........

I just returned Sunday night from a very relaxing vacation in warm sunny Jamaica, and I'm not happy about being back in snowy, cold New Jersey...but I guess I'll deal with it.
Yes, I'll admit that even a fitness freak like me ate until I was stuffed everyday, and drank more rum than I can remember, packing on a few pounds while I was there. But now it's back to my normal lifestyle and the extra fat gained last week will be gone by the end of this week...I guarantee it! No excuses!
Anyway, I wanted to share something with you all that I noticed while I was in Jamaica on the beaches and in the pools.
One of the things that I do on a regular basis to help me continually learn about fitness success and failure is observing people's habits and actions. I feel that these observations are equally as important as reading books, journals, articles, etc. for improving my knowledge of what works and what doesn't in fitness.
Something that happens to me on a regular basis when I meet people is that once they find out that I'm a fitness professional, they start asking me questions about the things that they eat or how they exercise, and what my opinion is on it. I don't mind this, because it gives me some insight on exactly what people do, what they believe, and how things have worked for them.
I will qualify that I only give my advice if it is asked for. I never preach about fitness to someone who didn't ask for my advice. After all, I know I don't want people preaching to me about their expertise if I didn't ask for the advice.
So, one thing I noticed while on vacation last week was that out of hundreds and hundreds of people from all different countries that were walking around the sunny resorts in bathing suits, I only saw a grand total of about 4 people that had anything resembling six-pack abs. That's only 4 people out of probably close to 1000 that I saw throughout the 7 days!
This observation has nothing to do with their actions on vacation, just about their current state of fitness. Now obviously most people, including myself, are not following their normal actions and behaviors on vacation that they would in normal life. That's not the point.
I make observations about the habits and actions of both the fit people and the fat people on a daily basis to help determine successful vs. unsuccessful actions regarding weight management and general fitness. It could be at grocery stores, at the gym, at restaurants, at the office, at someone's house...all are potential spots to learn why people are either fit or fat.
Start paying attention to the actions of the people around you on a daily basis, and their corresponding body shape, and you'll learn a lot. Here are some examples of things you may notice...
You might notice that the overweight woman at the office who claims she can never lose any weight is actually the first one in the kitchen whenever someone brings in free donuts or cookies.
You might also notice that the guy with the beer gut, who says it's impossible for him to get rid of the gut, is skipping breakfast on a regular basis (a killer for your metabolism), and drinking 2 or 3 sodas a day without even realizing it. No wonder he's got a beer gut!
On the other hand, you might also notice that the girl with the slim figure, who seemingly eats all kinds of junk food (and everyone gripes that she should be fat with all of that crap she eats), never actually finishes more than half of what she's eating. When you take a closer look, she's actually not eating that many calories day in and day out, and that's why she's lean. It's not always as it appears on the surface.
The point is that there's always an underlying reason why someone is either fat or fit, and it revolves around their lifestyle, their actions, their habits. Look a little deeper and you'll learn a lot about what people do successfully and where they fail in their quest for a lean body.

If you want to be included among the fitness elite, those 4 out of 1000 people that have six-pack abs, your fully comprehensive guide, revealing all of the secrets of the super-fit class is found in my Truth about Six Pack Abs program. Action mean results!

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Food #4 that accelerates aging faster:

Do you eat these harmful foods that AGE you faster?  Some are even deceptively marketed to you as "healthy" by giant food corporations.  Avoid or minimize these and look 5-10 years YOUNGER than your real age.

by Mike Geary - Certified Nutrition Specialist & Catherine Ebeling - RN, BSN
Authors of the best seller: The Top 101 Foods that FIGHT Aging


Soybean oil, canola oil, or other "vegetable oils"​

I know these have been marketed to you over the years by giant food companies as "healthy", but if you understand a little biochemistry about how these highly-processed oils react inside your body, you would quickly see how false that is.
First, anything labeled soybean oil, canola oil, corn oil, vegetable oil, or cottonseed oil (these are in a LOT of processed foods you probably eat) most times have undergone a refining process under extremely high heat and use of chemical solvents such as hexane.
This leaves you with an oil where the polyunsaturated fats have undergone a lot of oxidation and are therefore VERY inflammatory inside your body, producing free radicals, damaging your cell membranes, contributing to faster aging, heart disease, and other possible health problems.
If you want to avoid the health-damaging effects of soybean, canola, corn and other "vegetable oils", make sure to avoid them as much as you can, and instead opt for truly healthy oils and fats such as extra-virgin olive oil, avocado oil, virgin coconut oil (a healthy source of MCT fats), and grass-fed butter (a great source of healthy CLA fats).
We'll show you how to find plenty of delicious foods, spices, herbs, teas, and nutrients that PROTECT your body from aging  HERE
You will also discover over a dozen surprising tricks you can use daily to FIGHT aging, helping you to look 5-10 years YOUNGER... click the button below to go to the next page to discover unique and delicious anti-aging foods, spices, herbs, teas, and other potent youth-enhancing nutrients:

Why not put this blog in your favourites for daily updates on nutrition and what exercises to achieve the body you've always wanted.
Also, if you found this article interesting please feel free to share with friends and family.

Get your copy of 101 anti-aging foods HERE

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Foods number 3 that Accelerates AGING (beware!)

Do you eat these harmful foods that AGE you faster?  Some are even deceptively marketed to you as "healthy" by giant food corporations.  Avoid or minimize these and look 5-10 years YOUNGER than your real age.

by Mike Geary - Certified Nutrition Specialist & Catherine Ebeling - RN, BSN
Authors of the best seller: The Top 101 Foods that FIGHT Aging



Sugar, sugary foods, certain starchy foods​

Again, we get back to the relationship between your average blood sugar levels and blood sugar spikes over time, and how that can increase those age-accelerating compounds called AGEs in your body.
Sugar is an obvious one to avoid.  You've heard how bad it is for you 1000 times before for many other reasons, including your waistline and developing type 2 diabetes.  But now you also understand the aging effect of sugar.
Instead of sugar, consider using a natural non-caloric sweetener like Stevia in your daily coffee, tea, in baking, or other sweetening needs.  This dramatically helps you control your blood sugar response and thereby help slow aging.
So this also means to think twice about sugary desserts, sugary cereals, candy, and other sweets that are contributing to aging you faster. 
My personal trick to satisfy my sweet tooth is to only have 1-2 squares of dark chocolate after dinner instead of a normal full dessert that most people choose.  You only get about 2 grams of sugar in 1-2 squares of dark chocolate as opposed to 40-80 grams of age-accelerating sugar in a typical cake, ice cream, or brownie type of dessert.
Keep in mind that some starchy foods like white rice, oatmeal, and white potatoes can also have significant impacts on your blood sugar and thereby can increase formation of AGEs in your body.  These foods are best kept in smaller portions if you decide to eat them, and balanced with healthy fats and protein to slow the blood sugar response.
Come and see Food #4 that accelerates aging in your body tomorrow, also put this blog in your favourites for daily updates on nutrition and what exercises to achieve the body you've always wanted.

Get your copy of 101 anti-aging foods HERE

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Foods number 2 that Accelerates AGING (beware!)

Do you eat these harmful foods that AGE you faster?  Some are even deceptively marketed to you as "healthy" by giant food corporations.  Avoid or minimize these and look 5-10 years YOUNGER than your real age.

by Mike Geary - Certified Nutrition Specialist & Catherine Ebeling - RN, BSN
Authors of the best seller: The Top 101 Foods that FIGHT Aging


Corn-based foods -- corn syrup, corn cereal, corn chips, corn oil​
This is quite a variety of stuff that you might eat every day... we're talking corn chips, corn cereals, corn oil, and also the biggest health-damaging villain that gets most of the media attention, high-fructose corn syrup (HFCS).
We already talked in detail in the last section about wheat regarding the blood sugar process and it's relation to age-accelerating formation of nasty "AGEs" in your body.
Well, corn-based starchy foods such as corn cereals, corn chips, etc also have a big impact on blood sugar levels and therefore can increase AGEs in your body and accelerate aging.
But here's another nail in the coffin for corn... it turns out that scientists have found out that the fructose in HFCS causes 10x more formation of AGEs in your body than glucose!  Yes, that's right... that means the HFCS you consume daily in sweetened drinks, and most other processed foods (yes, even salad dressings and ketchup) contribute to faster aging in your body... as if you needed yet another reason to avoid or minimize HFCS!
We're not done yet with corn... it gets even worse...
Another major issue with corn-based foods and corn oils is that these foods contribute excessive amounts of omega-6 fatty acids to your diet, which causes an imbalance in your omega-3 to omega-6 ratio and leads to inflammation and oxidation within your body.
Once again... another example of corn-based foods aging you FASTER.

My advice:  Avoid or reduce corn-based foods like corn chips and corn cereal as much as possible. These aren't as bad as wheat in relation to blood sugar, and they don't contain gut-damaging gluten like wheat does, but they are still bad for you.  When it comes to corn syrup or corn oil, avoid as much as you can if you want to stay lean, healthy and young looking.   
Go to the next post tomorrow to see Food #3 that accelerates aging in your body:

Get your copy of 101 anti-aging foods here  The Top 101 Foods that FIGHT Aging

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These 4 Foods Accelerate AGING (beware!)

Do you eat these harmful foods that AGE you faster?  Some are even deceptively marketed to you as "healthy" by giant food corporations.  Avoid or minimize these and look 5-10 years YOUNGER than your real age.

by Mike Geary - Certified Nutrition Specialist & Catherine Ebeling - RN, BSN
Authors of the best seller: The Top 101 Foods that FIGHT Aging

Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.
Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) ... but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.
Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called "glycation", "inflammation", and "oxidation".  When we talk about aging, we're not just talking about wrinkles on your skin or how thick your hair is... we're also talking about factors that you can't see, such as how well your organs function, and whether your joints are degrading.
Yes, I'm sure you'll agree this is much more important than just how you look on the surface (although we'll show you how to improve BOTH!)
So let's dig right in and I'll show you how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself...

Food #1 that ages you faster: Wheat (yes, even "whole wheat")

Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...

This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.
So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.  This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.
So, let's get back to how "whole wheat" relates to this...

Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you... but the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.
In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies.
This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.  If you don't believe me, here's something you should know... I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbs.

The blood sugar test results:
2 slices of whole wheat toast:
45 minutes after consumption:  Blood sugar spiked from 86 fasting level to 155.

1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)
45 minutes after consumption:   Blood sugar raised from 86 fasting level to 112

As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.  Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently.
You've probably also heard about the potential health-damaging effects of gluten (another problematic compound found in wheat that can cause inflammation in your digestive system) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER!
And losing bodyfat is typically another fun side effect of eliminating or reducing wheat in your diet!
In fact, my own dad, who is in his mid 60's now, just removed 95% of the wheat from his diet about 3 months ago (aside from a little bit on 1 cheat day per week), and he's noticed that his chronic joint pain has completely disappeared!  Not only that, he also commented that he's finally lost those "love handles" on his sides that have been plaguing him his entire adult life...All by simply reducing his wheat intake!

Yet another problem with wheat-based foods and aging...
As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don't worry though... There's a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.  I'll show you how to find the EXACT foods that protect your body tomorrow in my next post! Discover so-called "healthy" Food #2 that accelerates aging in your body:

Get your copy of 101 anti-aging foods HERE
If you liked today's article, please feel free to share with friends and family below.

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Don't Fall for the "1 Rule of a Flat Stomach - Obey" Acai-Berry Fake Blog Scam!

This scam has also been running rampant for Resveratrol products, Colon Cleanse products, Wrinkle "Cures", Men's muscle building supplements, and anything else that claims to give you miraculous results from a bogus little pill... and if they tell you that you get 1 free bottle for only paying shipping and handling... get off that site FAST!

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
I found out that even my own mom had recently fallen for this type of scam, so please read how this works and pass on to your friends to protect them from falling for this too.
Over the course of the last year, you may have noticed that you couldn't go to any website on the entire internet it seems without seeing about 10 ads saying things like this:
1 Rule of a Flat Stomach - Obey
or
3 Rules of a Flat Stomach - You Must Obey
Here are some similar ads that have been EVERYWHERE lately:
New Jersey Mom Got Skinny by Following 1 Rule
or
Chicago Mom Lost 52 lbs following 2 Rules
Here's the deal on how this scam works:
If you've ever clicked on one of these ads, the first thing you'll notice is that this so-called "1 Rule" or "2 Rules" doesn't even exist.  Instead you end up at what looks like a blog (or so they're trying to fool you into thinking it's a real blog)...
FYI - this same exact fake blog scam is being used in all sorts of categories online now from teeth whiteners (ever seen the stupid "Cathy's Teeth" ads everywhere?) to men's muscle-building supplements to dozens of other products (which is why I'm showing you how the scammer usually works this whole operation).
Scam Characteristic #1:  the fake blog naming
These "blogs" usually show a picture of a woman with some made-up name such as Heathers Fat Loss Blog or Kristin's Diet Blog or Jennifers Weight Loss Blog.  However, the problem is that Jennifer or Heather or Kristin all don't even exist!  To be honest, they could easily be some big fat hairy guy sitting in his boxers on his couch operating this fake blog that is trying to sell you bogus pills.
Scam Characteristic #2:  fake pictures
The pictures of the women used in these blogs are usually simply obtained by the scammer from stock photo websites... and then they manipulate some photos to try to look like a person made some sort of transformation.  Many of the pics only show from the chest down, so they aren't even the same person in before and after pics.
Scam Characteristic #3:  fake blog comments
The entire blog is fake, including the so-called "comments" that are at the bottom of the blog (which the affiliate marketer is clever enough to put some comments in all-caps and some in all-lowercase, so they look like legit comments from different people).
Scam Characteristic #4:  they somehow live near you???
Another thing that the scammer does is their site detects your IP address location, so that they can fill in a city near you to make you think that Heather or Kristin or Jennifer are located somewhat close to where you live... That's why if you live near Chicago, it'll say that it's Cindy's Blog and she's a mother of 2 that lives near Chicago...  maybe they think this gives you the "warm fuzzy" trusting feeling that they must be a local person.
Scam Characteristic #5:  they usually claim some sort of celebrity endorsement, such as Oprah, Dr Oz, or Rachel Ray
Almost all of these fake blogs usually show pictures of either Oprah, Dr Oz, or Rachel Ray (or some other celebrity) and claim that they are endorsed by that celebrity.  First of all, even if a celebrity did endorse a pill, who cares? Does anybody really think most celebrities are weight loss experts? Give me a break!
And 2nd of all, most of these celebrities have come out publicly and stated that they don't endorse these products... so again, this immoral fake blog owner is simply lying.
Scam Characteristic #6:  their secret "2-step process"
Another characteristic of most of these fake blogs is that they will usually claim that they used a "2-step process" to lose some made up weight loss number like 52 lbs in only 21 days.  Usually their "2 step process" is that they claim they used a "free" bottle of acai berry pills and a "free" bottle of colon cleanse pills.
Sometimes they will promote a different product such as resveratrol or some sort of other "miracle fat burning pill".  It doesn't matter what combination they claimed they used... they're all complete scams!
The reason they claim that they used 2 products is because they get 2 commissions from the supplement companies if you are fooled into buying both of their "free bottles" (which you'll eventually see aren't really free when they send you the 2nd round of bottles in 3-4 weeks and you get billed $90 on your credit card for EACH bottle).
Scam Characteristic #7:  they say the offer expires at a date that is either 1 or 2 days from current date
 Many times the fake blog will also say that the offer for these "free bottles" of pills expires (and it gives a date that is either 1 or 2 days from the current date).  They do this through a script that simply fills in the date at a set time after today's date.  Again, they are lying.
Where the Diet Pill Fake Blog Scam (and teeth whitener scam, wrinkle eraser, muscle building pill scam, etc, etc) originates
The backbone of this whole thing lies in something called a CPA network, where independent online advertisers are allowed to do whatever they want to try and sell a bottle of pills to someone using a "get this free bottle of pills and pay only shipping and handling" type of offer... and these CPA affiliates will do ANYTHING to try to lure you into this sale -- and that includes blatantly LYING in BOTH their ads and their fake blogs!
Now these CPA networks aren't necessarily the bad apples (although I've heard that some reps from the CPA networks have actually tried to convince their affiliates to produce fake blogs)... it's the CPA affiliate marketers that run most of the advertising for the products that the CPA networks allow.  Those are the real low-lives with no morals that will do anything to make a buck.
From what I've seen, these CPA network affiliate marketers that run "magic pill" offers will do whatever it takes to make a sale... they literally seem sleezy enough that they would probably even lie to their own Mom just to make a sale.  The CPA network pays the affiliate a set hefty fee everytime someone orders a "free plus S&H" bottle of pills.
But it gets worse!
Now beyond that fact that they already blatantly lied to you by using a fake blog, fake story, and about 10 other lies... most customers do not see the fine print that tells them that they'll start receiving bottles of this junk every month starting about 3-4 weeks after their initial order for the "free bottle + shipping".
This same exact thing happened to my mom when she told me about the "free bottle" of pills she found on the internet.  I asked her what the site looked like that she saw this on and she described exactly the type of fake blog that I'm telling you about in this article.  She literally had no clue that she was going to be billed another $70 to $90 per bottle on her credit card in a couple weeks when they automatically started sending her the next month's shipment.
Now to give some of these companies a little bit of credit... if you read the fine print, they do say that you'll get automatically billed, but from what I've heard is that most people don't read the fine print and really have no clue that they will be billed again.  Most people really do think that they are getting a free bottle of pills for only S&H.
And if you ordered both bottles of pills from the fake blogger's so-called "2-step process", then you'll be shocked to see 2 giant charges on your credit card next month when they send you the 2nd set of bottles.
To make matters worse, I've heard from people that some of these shady "fly by night" supplement companies are poorly staffed and it's nearly impossible to get in contact with them to cancel your order or get a refund.  Good luck with that!
And the Last Problem - the pills don't work!
That's right...they don't do jack-diddly-squat!  I've even heard from some insiders that these sleezy companies produce these bottles of pills for about $1.50 per bottle, and then charge you $70 or $80 per month for them!
Remember that ever since the passing of the 1994 Dietary Supplement and Health Education Act (DSHEA), supplements have been excluded from federal regulation. One of the negative aspects of this is that certain unscrupulous companies could now pretty much get away with putting anything they wanted in the bottle because it did not have to undergo quality control testing to make it to market. Their label didn't even have to match what was in the bottle, since nobody is policing them.
As shady as these companies are, I certainly wouldn't trust them to actually be truthful in what they're putting in the pills... how do you know it's not just sawdust in the pill?
That's why I only trust very select supplement companies... those that I know the owners personally, such as this site: http://natural.getprograde.com
I hope this article has helped so you know exactly how to avoid these types of fake blog websites... remember that these types of fake blogs have spread to all sorts of other things beyond weight loss pills... 3 of the newest offenders being teeth whiteners, wrinkle "cures", and muscle building supplements.
Watch out for this Idiot Loser too...
Also watch out for a particular fake blog scam that I just saw showing up recently called the "Terminator Workout".  This fake blog is designed to deceive men into buying a "free bottle" of muscle building pills.  This idiot that made the fake blog claims you don't even need any exercise at all.  sure... ok Tiny Tim.
Also his ads don't even make any sense, since the Terminator Workout ad takes you to a fake blog that doesn't even talk about working out... he just talks about the pills.  He tries to talk in a real casual and "urban tone" on the blog too to fool you into thinking he's a regular guy that found a miracle supplement.  What an idiot loser!
Watch out for these slimeballs and their fake blogs... they're everywhere!
Email this page to protect your friends and family from this scam!  Also feel free to copy/paste the link to this page to your twitter, facebook, myspace, blog, or forum pages to help those you know avoid this scam.
Instead of falling for scams, get the real TRUTH on losing body fat permanently without any bogus pills

To your success in achieving a lean healthy body (without scams),

Mike Geary
Certified Personal Trainer
Certified Nutrition Specialist
Author - The Truth about Six Pack Abs (world-wide best seller of over 250,000 copies)

PS - My friends at Prograde Nutrition only sell legitimate products such as a high ORAC antioxidant blend or natural krill oil (even more benefits than fish oil).  These products have dozens of healthy benefits, but nobody is claiming them to be a "miracle weight loss cure".  When a site actually preaches real health benefits instead of claiming to be a miracle fat loss pill, you know that is a site to trust.

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