Albuquerque Web Design Studios has recruited a talented team of developers to lead it’s design projects. Headquartered on the west side of Albuquerque, the company employs four developers who’s experience totals approximately 30 years of internet experience.

An example of the quality of work you can expect from Albuquerque Web Design Studios can be found in their website built for Advanced Tower Services, Inc located at www.advtower.com. or at the Albuquerque Web Studios Portfolio located at www.abqwebstudio.com

Here is a list of 18 health issues which can be helped or affected positively by proper intake of Omega 3s:

(For more in-depth details on each of these “bullet points” read this article)

1. LDL (Bad) Cholesterol
2. Blood Pressure
3. Risk of Heart Disease
4. Diabetes
5.  Weight Loss
6. Arthritis
7. Depression
8. Osteoporosis
9. Depression
10. Bipolar Disorder
11. ADHD
12. Schizophrenia
13. Eating Disorders
14. Macular Degeneration
15. Menstrual Pain
16. Breast Cancer
17. Colon Cancer
18. Prostate cancer

Salmon should be part of your plan for getting Omega 3s in your diet

There are three forms of Omega 3 fatty acids, EPA, ALA, and DHA. Good sources for ALA include walnuts, flax, soybeans and canola oil. EPA and DHA are mainly present in algae and fish. Since EPA and DHA are considered to be the most beneficial, use a fish oil supplement such as those readily available at any health food store. Make sure you use a product certified as free of mercury and other heavy metals (most reputable brands should be fine). Another tip is to use canola oil in your baking for your EPAs along with a daily handful of walnuts.

For more great info on Omega 3 fatty acids check out this great research from the University of Maryland Medical Center. 

To our health and success,

Cliff Mitchell

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Fitness Cube features a variety of possible exercises, 30 in all

A cool concept, the machine uses a variety of different handles which can be attached to  resistance cables at different angles, allowing you to tone different muscle groups. The fold out bench looks relatively comfortable.  The Fitness Cube claims to be able to hit all of the major muscle groups providing a total body toning workout. A dial on the Fitness Cube allows users to dial in as much resistance as needed.  Domyos claims the machine is capable of 30 different exercises. An optional DVD is available that demonstrates the 30 exercises and the machine comes standard with a chart of the 30 exercises.

The fitness cube retails for approximately $150 and doesn’t exactly look like a work of art but will work into your interior design better than an unsightly conventional weight machine or resistance band machine like Soloflex. I can’t help but be a bit skeptical though of the “seriousness” of the Fitness Cube as I watch the videos and read the literature on Domyos’s website. I will stick to my gym workouts, thanks very much.

The fold-out bench accomodates a variety of exercise positions

I would be curious to hear from anyone who has personal experience with this machine, since it is a very cool concept that should have some value especially to those living in cramped quarters that need an affordable, attractive, compact gym alternative.

To our health and success,

Cliff Mitchell

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Hydroxycut was the leading diet pill until it's recent FDA recall

The amount of liver damage that can be caused by Hydroxycut use is still unknown, but the FDA advises that you heed the recall and stop using these pills immediately. You should also seek medical attention if you have been a user, especially if you notice any strange symptoms or aren’t feeling well.
It is still unclear what the problem is with Hydroxycut that makes it so dangerous. The FDA has not released any information that suggests which ingredient(s) may be at fault.  But public health researcher Ann Lobb, as reported  by the Associated Press, states that the suspect ingredient is hydroxycitic acid, which has recently been linked to liver damage in at least one medical journal study. Consumer Reports recently featured Lobb’s research on diet pills.
Those who agree with Lobb, believe that Chromium Picolinate (one of the three active ingredients in Hydroxycut), is still perfectly safe. This would also explain why the FDA did not recall supplements other than Hydroxycut that contain Chromium Picolinate (there are many).
Chromium is a proven, effective weight loss aid supported by clinical research quite conclusively. It is a powerful appetite suppressant. Fat burning capabilities and the ability to speed up metabolism are also commonly cited as benefits of Chromium, although these two points are not as well supported through research.
Chromium can be purchased as an individually available supplement through online retailers or health food stores like GNC. This year you’ll have to forget the Hydroxycut, instead grab some Chromium Picolinate and get fit for swimsuit season. Chromium has been clinically shown to be an effective aid which will really help you cut through that layer of fat and show off some killer abs this season.

To our health and success,
Cliff Mitchell

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Albuquerque gym Defined Fitness offers four locations in the city

Three of the four Albuquerque locations are large, modern gyms with Olympic Pools, large sprawling workout floors with modern, well maintained machines and ample free weight assortments. The fourth gym location, in the suburb of Rio Rancho is much smaller, and somewhat lacking in its “robustness”, but still offers the same overall gym quality with less of an assortment of equipment. The clubs can get busy during peak hours, but are generally not overcrowded to the point of making them frustratingly unusable.

Workout floors in the Juan Tabo, Riverside and San Mateo gym locations are robust and expansive

The three large locations, Juan Tabo, Riverside, and San Mateo offer expansive luxurious cardio equipment layouts with personal video monitors on each machine, and also (as if that weren’t enough), plenty of hanging overhead monitors as well. On the workout floor, the machine and free weight layouts are well-thought out and not too cramped. The machines and free weights are abundant. All of the equipment is modern and well maintained. Similar to the cardio area, there are plenty of overhead plasma tvs throughout the workout floor that are always tuned to a custom “Defined TV” music video station. The music tends to be rock or hip-hop and is played at a reasonable level, not too loud or quiet.

All gym locations feature indoor olympic lap pools

The clubs have separate spinning and group exercise areas, with a busy schedule of a variety of classes available. The spinning and group exercise areas are, like the rest of the club, modern and classy. Child care is free at Defined, another nice feature in gym.

The chain is frequented by Albuquerque health-seekers of a variety of age groups, and is not dominated by any one generation. Everyone is generally very friendly, including the gym staff.

The only thing lacking at Defined is the amenities found at a “Sports Club”, like racquetball, tennis etc. Most people don’t seem to need or want those activities in a health club anymore these days anyway.

A nice gym with no contracts and a fair monthly rate? I guess I'm not in California any more!

One of the best things about Defined Fitness is the lack of the “gotcha” long-term contract that many health clubs require. It is hard to dispute that Defined offers the best equipped, most robust, and well-located fitness facilities in Albuquerque so its ownership must have its customers’ best  interests in mind since it could easily charge a bit more and require contracts. Defined is very fair with absolutely no contracts, and keep their fees reasonable at around $45/mo. They do not require EFT debit, so you can pay your dues anytime at the counter each month between the first and the fifth. If you don’t come in until after the fifteenth of the month, get this, they only make you pay for the half-month!  You won’t find too many gyms that fair.

To sum it all up, if you live in or are moving to the Albuquerque area, you have a great community gym in Defined Fitness. It’s overall the best health club value in New Mexico and offers top-notch, no-contract, conveniently located gyms that don’t leave much to be desired either in their staff or equipment. Check Defined Fitness out and you won’t be disappointed.

To our health and success,

Cliff Mitchell

Looking for a home-based business solution to fire your boss? Join me on our network marketing team. We capitalize on social media and the internet to earn income from home through building relationships!

Drop sets are a great technique for going after a lagging body part or one that you are targeting for gains. Use this technique for 1-3 weeks on any given body part. It is very important to keep cycling through training techniques to keep your muscles surprised. So don’t do drop sets all the time on every muscle. Once muscles become accustomed to drop sets, after a couple weeks, the technique will lose effectiveness. You may even over train and cause your muscles to stop growing or, arrggh, lose size. Use your judgment on how many drop sets to perform in any given workout. There is no absolute right way to structure drop sets as far as how many, what percentage to drop, etc. Experiment with the technique and find out what your body responds best to. Experimentation and doing what works for you, is after all, one of the most important things to master in a personalized weight training program.

Drop sets are a great advanced training technique to have in your arsenal for occasional use to blast a given body part. Experiment and find effective ways to implement them into your training regimen and you will be rewarded with muscle growth and the physique you have always dreamed of.

To our health and success,

Cliff Mitchell

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24-Hour Fitness is the largest health club chain worldwide. Unfortunately they are plagued by reports of poor service and questionable practices.

24 Hour Fitness is the biggest player in the health club business with about three million members and 425 clubs in the U.S.  The chain’s newer clubs are extremely nice, however the company is absolutely terrible on service and customer interaction.  I also was surprised traveling Northern California recently how the company was somewhat inconsistent in branding, building incredible new clubs in more affluent areas while clubs in poorer markets like South Sacramento were in bad need of a remodel. 24 Hour Fitness has the worst customer service and sales people you will ever find and that is no exaggeration. Despite its success, the company is a prime example of corporate greed and monopoly mentality over providing service and positive experiences to its customers.

Sleazy used-car salesmen type membership people abound at 24-Hour Fitness. Get out your gold chains if you want to hang with these sleaze balls!

During the past two years I spent some time in California as a 24 Hour Fitness member and was pretty appalled. When you express interest in signing up, you are treated as a “sales lead” by overbearing sales people who clearly work on commission. They all seem to have gone through the same incredibly obnoxious two-week crash course in used car sales techniques.  They tell you things like “they are only allowed to waive the initiation fees for the next week so you’d better sign up now”, or “they can get you in now on a lower monthly rate since there is a promotion going on that’s ending tomorrow”, etc. To add to that nonsense, 24 Hour Fitness will not let you join without paying several up-front “initiation” fees, including a “processing” fee.  Before they let you tour the club you have to fill out a card with your name and phone number for “liability” reasons, funny how that card gets used for weeks after your tour to repeatedly “follow-up” with you on your decision.  After you tour the club they will try to close you like crazy and then when you want to leave they will excuse themselves for a second and the sales manager will come over and try to close you one last time. When you finally do negotiate a deal, be careful since the pricing will vary by club and salesperson. I was living in San Francisco and was unable to get the club in the Financial District to waive any of the couple hundred dollars of initiation fees, but the club a forty minute drive away in Marin County waived them no problem and signed me up on the same “all clubs” membership that gets you universal access to all of their locations. I guess they had me pegged as an easy mark working in the SF Financial District with my shirt and tie.

Now check out what happened when I tried to cancel my membership after a year when I am moving out of state. I go to the desk at the club and ask to talk to a memberships person. The membership person tells me that they can’t handle cancellations at the gym, you have to call the “cancellation 800 number”.  Right, they are only trained to take money, not refund it, unbeleivable that there is no way to cancel at the gym.  I try to call the cancellation 800 number, Day 1 no answer, phone number will not go through. Day 2 call the gym, complain, get told to try it again. Try it again, hold for 10 minutes. Finally get an obvious foreign contracted call-center on the phone. Person with heavy accent makes repeated pathetic attempts to try to keep me as a member while reading off a script and decision tree. When she finally gives up on me she then tells me that even if I cancel now I will still have to pay the next month’s dues (even though it is around the middle, not end of the month) because I did not cancel before the cut-off day specified somewhere in the fine print of the contract. I proceed to cuss at foreign person and get nowhere. I finally resign to my fate of having to pay for the next month  even though I will have moved by then since I’m on EFT and the only way to prevent them from debiting my account would be to cancel the card. By the way, they require you to sign up on EFT when you join. So don’t think they will just let you pay your dues at the beginning of each month, it’s not going to happen.

That’s about as far as my own negative experience with 24-Hour Fitness goes but if you need more convincing, do a Google search for “24-Hour Fitness”. The first results page links to ripoffreport.com which lists 113 complaints filed for various membership related issues. 24-Hour Fitness has also been the target of several class action lawsuits for fraudulent membership fees and contract practices and labor disputes with it’s staff. These guys are shady to the maximum, and bit of Googling will have you more than convinced.

Some pretty awesome clubs and a few mediocre older ones, plus the worst customer experience possible. That’s 24-Hour Fitness. If you decide to sign-up you will have to cut through some serious hype to get to the nice facilities,  buyer beware.

To our health and success,

Cliff Mitchell

Hey by the way, if you’d like to fire your boss someday I’d like you to consider joining our networking team in doing some part-time internet marketing work, possibly earning a multiple six-figure income from home within two years.  Check out our team website for more info.

Snap Fitness are modern, attractive, smaller fitness franchises often located in strip malls.

Snap Fitness is the fastest growing fitness franchise in the U.S. opening nearly 1700 gym locations worldwide (mostly in the USA and Canada) since the company’s inception in 2004. The compact clubs average 3000 sq. ft. and feature smart equipment layouts dominated by cardio equipment with limited assortments of weight machines and free weights.

Snap Fitness’s small gyms are inexpensive ($30-$40/mo), require no contract, and appeal to convenience minded individuals since they stay open 24-7. They are strategically located near or within neighborhoods, and those who live within a few blocks should be pretty happy if they get one of these clean, attractive facilities as a neighborhood resource. The late night hours at Snap are typically unstaffed and accommodated by card lock access, so don’t expect the better after-hours security of a staffed facility.  Despite the no-frills approach, you really can’t argue with the sheer convenience of having an attractive, always open, place to exercise within just a few minutes from your home.

Snap Fitness typical layout, approx. 3000 sq. ft. Decent cardio and weight machine assortment, light on free weights

Cardio fans will be well spoiled with the top of the line treadmills and elliptical trainers Snap Fitness offers. On the other hand, this is not a great place for weight lifting/bodybuilding enthusiasts. There are insufficient free weights and weight machines for serious weight workouts. Serious weight trainers might consider Snap as a second membership for close to home workouts when you just can’t make time for your “big” gym.

Snap Fitness is an overall good value for those of us looking for a way to make working out easier.  Serious athletes need to look elsewhere, since Snap is for fitness convenience, and is not a serious health club. On a positive note, the facilities are clean, bright and well laid out. Plus, the utility of having a gym right in your backyard certainly has the potential to jump start the health/fitness routines of many busy people. It’s harder to convince yourself that there isn’t enough time when fitness is just a five minute walk from your front door.

Snap Fitness offers free passes for first time visitors at their website.

To our health and success,

Cliff Mitchell

If there was a way to earn a consistent $500-$1000 a month from home on an hour a day with virtually no up-front investment would you be interested?  I am an internet marketer who helps people earn income from home. I am currently working with a truly incredible ground-floor opportunity called Eiro Research.

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Far too many gym newbies fall into the supplement trap, spending countless hours trying figure out what they need to be taking to succeed. However, supplements are not the answer for those of you just getting started. You have much more important things to focus your energy on such as learning consistency by putting in enough workouts per week with sufficient intensity to stimulate significant muscle gains. You must also focus on upping your caloric intake.

With regard to nutrition beginners should forget about supplements.  Instead focus on upping caloric intake and getting adequate protein from normal dietary sources. Most beginners will benefit most by simply upping their caloric intake significantly; say 500-1000 calories per day over what you normally eat to maintain your weight. An effective, inexpensive and easy way to up caloric intake and protein intake is by keeping the fridge stocked with several gallons of 1 or 2% milk. Chug milk several times per day. You will be amazed at how you start gaining.  Don’t overdo it with this strategy. There is such thing as too much of a good thing, so monitor your fat gains closely and if your beer belly starts putting on fat faster than your biceps are growing  you need to bring the calorie consumption down a bit.

Now add in the consistent, intense workouts. Stop talking to your buddy and do another set already. I have never been a gym socializer myself and am frustrated by the guys and gals who do more talking than lifting. Their physiques usually reflect their lack of work ethic. Put in four to five good workouts per week lasting 45 minutes to an hour or more.

After your first successful gains of five to ten pounds you will likely hit a plateau and have a hard time gaining your next five to ten pounds.  When you feel you are leveling out onto a plateau and your progress is slowing, now it’s time to kick in some supplements. You are at the next level. You are no longer a beginner. It just takes a simple system to get there.

This is not rocket science, eat more calories and workout four to five times per week with intensity. Need the definition of intensity? If you have to ask this question then your workouts lack intensity. There is plenty of advanced theory and science in bodybuilding, but you don’t need to worry about any of it as a beginner. Work this simple system and you will find success, guaranteed.

Oh yeah, and tell GNC to give you your 80 bucks back for now.

To our health and success,

Cliff Mitchell
About Me: I am an internet marketer who helps people earn income from home.  I teach others how to find success in home-based internet business and I am currently working with a truly incredible opportunity. Feel free to email me at info@100krecruiting.com or check out my website at www.100krecruiting.com

Glutamine is an essential muscle-feeding amino acid that our bodies produce naturally, but under the intense stress levels produced by our workouts the body’s glutamine levels can drop by as much as 50%. For that reason, glutamine supplementation is classified as conditionally essential, since under ideal unstressed conditions the body manufactures enough glutamine on its own. Clinical research has demonstrated that supplementing with glutamine can prevent catabolism of muscle tissue, increase growth hormone, boost storage of glycogen, hydrate muscle cells, and boost immune function.

A fine white powder, glutamine is easily mixed into your favorite fruit juice or protein shake

Why is preventing muscle catabolism so important for anyone trying to build and maintain lean muscle mass? Think of muscle catabolism as the body’s natural way of fighting your bodybuilding efforts—A natural process of breaking down excess muscle and converting it back to energy. Catabolism becomes an extreme issue when dieting down since when your caloric intake drops below the daily required level for weight maintenance into the weight loss zone, the body has only two energy sources to draw from. Those two sources, you may have guessed, are muscle and fat. Our body metabolizes muscle and fat to make up for the calories it is missing when we diet. Supplementing with glutamine combats the catabolism of muscle, so as to encourage your body to break down only fat and maintain the lean mass you worked so hard to gain.

But hey If you still need more convincing that glutamine is a truly kick ass supplement check out the following research.  The medical community has found that glutamine is one of the only amino acids that cross the blood-brain barrier. Glutamine is prescribed to aid brain function and increase IQ  in mentally retarded, senile, and schizophrenic people because it  is key in fueling  two of the brain’s critical neurotransmitters. Due to these therapeutic brain benefits, it has become classified in the medical community as a nutraceutical.

Make glutamine a part of your supplementation routine and you will be rewarded with marked ability to maintain lean mass like never more and you will likely also see more rapid muscle gains. Think of it as muscle insurance through supplementation. Your brain will probably benefit as well, and in today’s world of daily abuse we could all use a little IQ boost. For supporting information and research on glutamine here is a great research paper that documents the scientific studies and here is some basics form Wikipedia.

To our health and success,

Cliff Mitchell

About Me: I am an internet marketer who helps people earn income from home.  I teach others how to find success in home-based internet business and I am currently working with a truly incredible opportunity. Feel free to email me at info@100krecruiting.com or check out my website at www.100krecruiting.com