“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"
When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose 5lb in one week safely.
I want you to know that it’s never been easier to tighten your core and burn fat. It doesn’t require starvation, liquid dieting, fat burn pills, or waist shapers. It’s actually a simple matter when you cut through the manipulation and false promises of the fitness and dieting industry. Cutting through all the smoke is often times the hardest part...
But First, Let Me Introduce Myself
For those of you that have been following my articles, Youtube videos, and posts on social media for some time you have already gotten to know me a little bit, but for the new readers let me introduce myself before we dive in. I’m Ethan Halfhide, Certified Exercise Physiologist, and Online Personal Trainer. I have my B.S in Kinesiology with a concentration in Exercise Science from Longwood University. I currently train clients solely out of a private studio in Newport News, VA but in the past I have had the privilege of training America's finest on Ft Eustis Military Base.
I started Panaceafit.com when I noticed that there was a new type of client emerging. These clients enjoy working out independently but they still want the guidance of a professional keeping them straight and narrow along their journey. They've been in shape before but they're falling short with their sometimes chaotic routine. I decided there needed to be a new opportunity for busy professionals so they always have a way to get into the best shape of their lives that is tailored to their sometimes traveling and always hectic lifestyles.
I enjoy long walks to the free weights rack and fitness section of Barnes & Nobles as well as reading the latest exercise physiology study findings. I'll be the first to tell you about how manipulative and intentionally confusing the fitness industry can be, selling people on the excitement of get fit quick schemes. The more I learn and implement, the better understanding I gain of what works and what is simply marketing tactics. That's why I have set out on a mission to spread my knowledge to provide clarity and inspiration for people looking to transform and empower their lives through fitness, as I have done for myself over the past few years.
As I touched on in the opening paragraph, I believe that with the latest findings in the exercise physiology field and advancements in technology it’s never been easier to tighten your core and burn fat. The best part about it is that as long as you focus on consistency you won't even have to give up your favorite foods!
In fact, if you haven’t successfully tightened your core (and kept it that way) it isn’t your fault. Given the overwhelming amount of misinformation available to you online it’s a wonder that you experienced any results at all! (Well done!). The best part about this is that if you want to accomplish your fitness goals, it mostly comes down to gradually adhering to a workout program and establishing a well rounded diet that is balanced with Low glycemic index foods and of course your favorites such as wine and chocolate 😉.
I've found that a balance of 70% Low G.I/30% fun foods (leave a comment if you don't know what Glycemic index means) works well for my clients as it allows them to eat foods that will help regulate their blood sugar and improve their energy levels while still leaving room for the feel good desserts. I believe there is no reason to quit eating everything you enjoy to get the results you want, it boils down to developing self awareness and fixing the 1-2 hours of your day where you hit your slump.
Once this time period is identified and prepared for, everything else tends to fall into place. I want more people to understand that they don't need to make these drastic and often borderline torturous adjustments to their life to accomplish their goals..
If the bombardment of fad diets and crazy products have left you more confused than empowered, take a deep breath and relax. We’re about to take aim at this confusion, blow away the smoke to make things as simple as possible. In fact, we will nail it down to a single 28 day program. Completing this program can work miracles for years to come for those that are willing to jump (you'll see what I mean at the end ;).
My Goal For You Today
My goal for this article (and my new core tightening program) is to help two types of people. For those who are beginners, you’ll get a brief anatomy lesson of your core so you can adjust your workouts to train more effectively. If you read all the way to the end you will receive a fully tailored program to jump start your fitness journey while tightening your waistline and strengthening various muscles of the core. For more experienced people you will get a new opportunity to challenge yourself by building on the foundation you’ve laid for yourself while scaling your results.
Here’s the cold hard truth...you’ve been searching and searching for a way to tighten your waistline and nothing but BS fat burn pills, keto diet recipes, and waist shapers have come up...and that hasn’t worked. So let’s be clear about what I’m about to talk about.
-The ONLY WAY for you to safely tighten your waistline, burn body fat, and build strength is to get on a well rounded, professionally designed program that is tailored to your goals and skill level while creating a sustainable caloric deficit.
-I believe the BEST WAY to accomplish this for women in their 30's who are beginners or have some experience in the gym is to do it through my new core tightening program on panaceafit.com
Before we dive in to the details of my new program let’s talk about how this all got started.
One day I was in my 3rd home, Barnes and Nobles (The gym is arguably my first and second) trying to identify trends among my clients. At this point I had already read about 30 books since Graduation about fitness, motivation, and efficiency so that I could help re frame my clients' view on exercise to make sure that they stick with their programs.
This helped shift my clients from a place of short term incentive based motivation to long term purpose driven inspiration. I was happy that the things I chose to learn on my own time could directly improve the quality of my clients results, and positively affect their lives. But this was only the beginning...
On this particular day I wanted to identify the ONE thing all of my clients had in common so I could narrow my focus and energy on improving my service most effectively. I learned 3 things that day. 1) At that time about 90% of my clients were busy professional moms. 2) They all want to look and feel better (but for various reasons, some wanted to look really sexy while some just wanted to feel healthy and have more energy). 3) The major pain point for almost every single client was their inability to lose weight from their midsection...
Clients would break down into tears at times, saying they tried everything to tighten their waistline including liquid dieting, fat burn pills, the dam Keto diet, and of course the ever popular waist shaping belts. While I was frustrated to hear that they were sold on these false promises, I could feel their pain and I understood why those products seemed like a quick and easy solution to a very painful aspect of their life. So I did what any nerdy personal trainer does best, I hit the literature...online articles, old college textbooks, and countless books by many respected experts in the fitness industry.
To understand the quality of information (or lack there of I should say) that popped up when they searched for guidance on “how to tighten your waistline effectively” and "how to burn fat safely" I googled those exact search terms. I was bombarded with get fit quick advertisements that flooded the first 10 or more search results, I was re-targeted for weeks about waist trainers, Atkins diets cookbooks, and Oxycut!
I had to skim through tons of articles just to find a few golden nuggets of credible information...no wonder these people are brought to tears by pure frustration of information overload. I’d rather re arrange my sock drawer or count how many grains are in a cup of rice than try to shift through the manipulation of the diet industry to find quality content.
**For the record, I define a credible source as one that is unbiased and backed by evidence that is created to inform and educate rather than promote a specific agenda**
I wanted to learn everything I could to help clients reach their fitness goals more effectively to become stronger and leaner. More importantly I wanted to help clients feel better and have more confidence in themselves. My current knowledge base had me putting my clients through traditional core programs that could be found in NSCA Strength and Conditioning textbooks but that just wasn't cutting it... I needed to step up the quality of my programs to improve my clients results and satisfaction.
I eventually found a few great sources of credible study backed information on strengthening and tightening the abdominal wall. These studies showed the most effective abdominal exercises based on electrical stimulation measured by an Electromyography machine (EMG for short). I thought I had exactly what I needed! With these 5 most effective exercises I’d save the day! Wrong! My clients saw some results, some were able to loosen their belt by a loop or two in 30 days, but the results were not nearly as drastic as I’d hoped.
For more information on these exercises click here.
Square Isn't Sexy!
So once again, I did what any nerdy (and frustrated) personal trainer does best...I hit the books. This time I learned about what I call the "Square isn't sexy" principle. To summarize this I'll just say that while women may find big bulky six pack muscles attractive on males, they surely don't want that for themselves. Women want a TIGHT core with muscle tone but not necessarily an overly muscular midsection. To put it simply, having a square figure is great for males but women want to still have their curves!
I also realized that the ONE reason people don’t successfully tighten the muscles in their core is because they only end up training a select few of the muscles involved in accomplishing this goal, this is what I call crunching their lives away. See, most people use the terms abdominals and core interchangeably but in reality the term core actually describes more than two dozen abdominal, lower back, and hip muscles that tighten your abdominal wall, stabilize your spine and keep you upright. If you take the time to train these muscles, you have a much easier time getting results while staying injury free.
Not to mention, traditional crunching and sit ups don't target these abs because all they focus on is core flexion (hunching forward). In order to train the core most effectively you have to extend the spine to get the full stretch and contraction of the deeper core muscles. Think of crunches and sit ups as doing a bicep curl only half way up rather than full range of motion (ROM). These are called partial reps and you would have to do a lot more of these partial reps to get the same benefits that you get from doing full range of motion repetitions of the same exercise. That is the main problem that I fix in my core tightening program, we need to train the core the way it was made to work! Throughout its full ROM.
This turned out to be the answer to why these few most effective exercises weren’t nearly as effective as I’d thought they’d be, most of them were one dimensional just like 90% of the other programs on the market only focusing on crunching without the extension needed to activate other crucial muscles. The real results came when I learned about muscles that are often neglected in workout programs that exist solely to squeeze the abdominal wall for forceful exhalation and voice projection called the transverse abdominus (aka the corset muscle).
I learned about the deepest core muscle called the Psoas which when activated can help alleviate tightness and tension in the midsection as well as increase energy levels by helping people stand more upright. I learned even more about the proper way to train the core in conjunction with the lower back to strengthen it the way it’s supposed to work for actual results, not just by crunching your life away in hopes of a tighter core like I used to do.
In learning these lessons and much more I realized that now I was ready to create a safe and much more effective plan to alleviate this popular pain point for many people of various skill levels. As a result I’ve had clients who have lost over 70lbs in less than a year. I’ve had clients who have come in angry at me (with love of course) because I’m getting even more expensive now that they need to buy a new wardrobe because their current pairs of pants keep falling off of them. Most importantly I have clients who are simply happier, more energetic, and stronger as a result of exercising in congruence with my training principles.
The biggest victory from all of this was that I now had clients who had gained tons of confidence in their ability to overcome challenges while improving their body image. Through this struggle we helped people save money and time on things that ultimately didn't, don't, and will never work for them.
Still With Me?
Proper Breathing Technique for Complete Ab Activation
This is probably the simplest yet most overlooked component to training. Its one thing to forget about proper breathing technique when training a muscle group like your arms but when it comes to muscles of your midsection it can make or break a workout. Instead of your simple exhale during the concentric (contraction) portion and inhale during the eccentric (stretch) portion you will need to focus on using your breath to prime your abdominal muscles for movement.
You do this by breathing out before every move, focus on pulling your belly button into your spine as you're contracting so you're abdominal wall is sinking in to you. You are squeezing the air out of your diaphragm to create room for your abs to fully contract. Try this a couple times while laying on your back before pairing it with an exercise to feel the difference between calculated breathing and normal breathing techniques.
When breathing in you should focus on breathing through your stomach rather than your chest. We often times breath incompletely, only filling up our lungs vs breathing calmly and deeply. If you have ever done yoga or guided meditation you have learned how to do this before, now pair it with your exercises to improve the effectiveness of your core workouts.
This should be done with static movements such as planks to make sure all of the muscles of the core are activated during the exercise. If your can't do as many reps or hold your position for as long while using this breathing technique don't be alarmed, that just means your doing more work in less time 😁.
I Know Why You're Here
So if you've read this far I'm guessing you're pretty interested in tightening your core without giving up the things you love but you probably don’t want to spend countless hours reading thousands of pages and articles, shifting through the BS of the fitness industry to find the few credible golden nuggets that will actually yield results.
I’ll guess that what you do want is to sign up for one plan that gives you all of the results you want. A plan that if followed as described you will get the results that you desire while receiving the on going support from a professional who has helped many women just like you. If so, I believe my new 28 day core tightening program may be perfect for you! But first let’s talk about a few potential mental roadblocks you may be creating right now.
I understand that doubts can arise when learning about new opportunities of change. I've identified the top 3 false beliefs that most clients have when beginning a new program and I've answered them as well as created resources within the program to prevent them from ever being an issue. Let's discuss below.
*DISCLAIMER: I'm about to sell you on my new core tightening program*
Secret #1:You Don't Need To Be Tech Savvy To Use This Training Program
You're probably thinking that it may be difficult to navigate our new fitness app right? I mean after all it's unlike anything you have every used before. Well I was concerned about that as well when I had a few of my 50+ clients try it out for the first time but I was amazed at how quickly they learned the bells and whistles on their client dashboard.
I’ve had clients in their mid 50’s who stated that they don’t download apps because they're too confusing, but learned how to navigate their client dashboard in less than 20 minutes. They were actually grateful that it walked them through the set up process and enjoyed how it covered both the exercise and nutrition components of their fitness journey. This will be the last fitness app you ever download :)
So now you know that you can be completely tech illiterate and still figure out how to access your workouts and track your nutritional progress each day isn't that awesome?
Secret#2: We Make It Easy For Our Clients To Stick With Our Programs
These clients benefit from the fact that I can see when they track (or miss) a workout so I can keep them accountable and encourage their progress each day.
You may be thinking "I've lost motivation and failed before" well as I said in my opening paragraphs, I began learning about all the reasons why 95% of people quit so I can make sure my clients are part of the 5% that accomplish their fitness goals this year. This software also helps me keep each client accountable with group check ins and direct client to trainer instant messaging.
So now you understand that this program was made for people who have been in the gym before but have momentarily fallen off the wagon. We've got your back.
Secret #3: This Program Is Made For Beginners and Intermediates.
If you're worried that you aren't skilled enough to begin, don't fear! This program provides a gradual progression with the frequency and difficulty of the workouts.
This program meets clients where they’re at and guides them through the experience of beginning a new workout routine without overwhelming them with crazy exercises that has everyone at the gym staring at you. We focus solely on calculated movement and technique over everything. That why the tutorial videos come in so handy, you always know how to do new exercises with proper form. This way you get results with complete confidence after accomplishing every workout!
Show other people’s results: I had clients who began this program without being in the gym for over a year and began to enjoy the gradual accomplishment of completing each workout. They started to actually look forward to exercise (it became a treat instead of torture!) which energized them to make more progress outside of the gym as well. I call this the landslide effect, when someone becomes excited to exercise they find additional ways to move and begin making healthier food choices to supplement their results. This is what I want for you.
So now I’ve shown you how you can tighten your core in 30 days without giving up on your New Years resolutions or favorite foods this year. Isn’t that awesome?
Let Me Ask A Question...
Does this program sound like something you would be interested in?
So now lets talk about everything that you receive in your 28 day core tightening program.
Total value = $490
Now of course I'm not going to charge you $490 for a set program. But if I DID charge you $490, and all this program did was help you lose 5 pounds or take 2 inches off of your waistline while saving you countless hours and hundreds of dollars on get fit quick schemes then would it be worth it to you?
If all this system did was show you a new platform to receive workouts and track your exercise and nutritional progress, would it be worth $490?
And if all it did was give you a personal trainer that encouraged you to fulfill your fitness goals and held you accountable would that be worth $490?
And if all it did was give you a workout program to deliver the core tightening results you've been dreaming while staying injury and pain free then would that be worth $490?
I had two choices with this. I could go as cheap as possible and try to sell as many as possible. But the problem with that is I couldn't really stack on the value for you. So I decided to go with a second option, which obviously requires a slightly higher investment on your side. But in exchange for that, we can dedicate more time, energy, and resources to guarantee your success. Yes, although this is a set program I will still be checking in on you periodically to make sure you are making progress each day.
So if you had a successful weight loss experience today that didn't require any additional research, fad diet cookbooks, or fat burn pills/products what would it be worth to you?
How much would you pay to have that successful weight loss?
You can probably see why people pay up to $1000 a month for similar results from me... because it's not a cost-it's an INVESTMENT.
You've already seen how it's worth $490
And even at $490, which is about the average cost I charge the public, it's a great deal.
But because you read almost 3000 of the words leading up to this offer and you've showed that you're dedicated, I'm going to give you a special offer...
The cost of my Core Tightening Program is $150!
If you want everything that I've described in this offer for $340 less than listed above then use this link below. Spots are limited and It's only available for purchase for $150 via this link below.
Click Here To Begin Today!
Now let me put this into perspective for you. Traditionally this program is more than double the cost. But because you've invested this time with me, and you've proven that you really want to get this result, I'm making a special offer just for my readers.
Use code BLOGFAN to get an extra $50 off of your program!
So at this point you have two choices. Choice #1 is to do nothing. If you do nothing with the information you've learned over the last hour, what will you get? Nothing.
Or you can choose to take a leap of faith. Just test it out and see if it works for you. See its okay if it doesn't work for you, because you're covered with our 30- day money-back guarantee. That way you can take this program for a test-drive and see if it works for you.
Now that you know you have nothing to lose, the real question is: Is it worth gambling a few minutes of your time to check it out? Even if it only does HALF of what I've claimed today, it will pay for itself in time and money saved on potentially harmful and ineffective products.
Since you're still reading you definitely haven't purchased as yet and I think I know why. You're one of many people who need someone to check in on them to keep them encouraged and accountable. I respect that and I enjoy working with people like yourself, so I'll throw in a bonus upgrade that's only available for those who act now (you basically just read a small book, very impressed). If you purchase using this link I'll include 4 weekly 13 minute check in calls that I normally charge $30 for. This is normally a $120 add on service but for you, you tenacious reader, its free. But only if you purchase right now using the link below.
Click Here To Purchase Your Program (with Bonus Calls).
(Don't forget to use the code "BLOGFAN' for $50 off)
This 28 day program is designed for women looking to tighten their waistline without giving up wine or chocolate. Created from years of research, this program activates the deep muscles of the core that squeeze the inner abdominal wall and the visible muscles of the front and sides of the midsection which successfully tightens and strengthens the midsection.
I know you're thinking that you've tried everything and nothing has worked but understand that's exactly how my clients feel when they come to me. The first week can be a very emotional and uplifting experience if you take the leap but in order to get these results you need to do something different than what you're currently doing. The only catch is that you have to be a person that jumps, most people get paralyzed by fear and they never take action to do the things that will positively change their lives. Don't be a person that gets paralyzed by fear, be a person that jumps.
Click Here To Get Started Today!
As part of this package, you're going to get ab workouts to strengthen the superficial muscles that are visible once fat is burned away.
You'll get fat burn HIIT circuits which are the best way to burn that stubborn belly fat away in the least amount of time while preserving and gaining strength.
You will get deep core workouts to tighten your abdominal wall and keep you safe for future workouts.
Lastly, you will get back strengthening workouts which will ensure that your core doesn't become so strong that it creates muscular imbalance or any muscular or spine pain in your back.
You will receive all of this without having to spend the countless hours searching the web, shifting through the aisles of books at Barnes and Nobles, and reading scholarly articles (which also cost money to gain access by the way).
Way back then, I had to spend this time and money to figure out an efficient way to handle this problem. But I don't want you to have to recreate the wheel. I've already got a workouts that are backed by research and works! (about time) and I'm just going to give it all to you in this package. Sound cool?
Click here if you are ready to get started
Habits are really hard to change. I can close this laptop and go enjoy the rest of my afternoon. I'm already in the best shape of my life. These programs worked for me and they worked for my clients. But this is not about me or my current clients. This is about you, if YOU leave now, you might think you learned a lot of cool stuff, but my guess is that by morning tomorrow you'll have already slipped back into your normal routines. Right? You'd just do what you've always done. That's what most people do.
But because I want to be your coach, I'm not going to let you go back to your old habits. I'm going to make sure you're successful by breaking them. If you want real, lasting change, you need repeated exposure to the full system. That's what you'll get when you invest today.
ACSM Certified Exercise Physiologist
Head Trainer at panaceafit.com
I give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday.
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.