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DISCLAIMER - DO NOT PERFORM ANY OF THE EXERCISES LISTED BELOW WITHOUT CONSULTING YOUR DOCTOR.

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Golf Strength and Fitness

  Strength Training     Cardio     Weight Loss - Fat Loss 



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"I'm always amazed at how people take good care of their cars, but let their billion dollar gift - their body - fall into disrepair."



In 1990 I suffered a serious knee injury from a car accident that required surgery and rehabilitation. Although it's not 100% now and never will be, I can do most of the things that I want to do. My basketball and rugby playing days are over, but as far as I'm concerned that just gives me more time to train for golf, and to do whatever weight work that my body allows to get strong for golf. As I said in the supplements section, I use several that allow me to train pain free, and that contributes to my strength training routine.

The focus of this section is golf fitness, and it's my opinion that the words "golf fitness" have inspired a whole cottage industry of fitness businesses, most of them unnecessary. I believe that many of these businesses are simply capitalizing on a large segment of the golfing population that grasps at any straw that they think can help them gain five more yards off the tee.

I have studied fitness all of my life. That's a long time - I was born in 1946, and I'm also an authorized TLS (Transitions Lifestyle) Weight Loss Solutions Coach.


Here's a brief synopsis of my exercise physiology experience:
  • In the early to late seventies and sporadically thereafter during my career with the State Police, I was the head instructor at the NYSP Academy in Albany, NY for the Physical Fitness and Defensive Tactics Programs.

  • As part of the Physical Fitness Program, I developed a curriculum for a classroom Physical Education course that was accredited with three S.U.N.Y. College credits.

  • In the late seventies and early eighties I conducted fitness classes at the YMCA in Batavia, NY.

  • As Head Coach of the newly formed Genesee Community College golf team in 2009, the 2009-2010 team finished fourteenth in the region, which was in the lower end of the pack. The 2010 - 2011 GCC team went all the way to a fourth place finish at the NJCAA National Championship Tournament, and we placed two players on the NJCAA Tournament All Star Team. One of the main reasons was that our team was in better shape than most - if not all - of the other teams due to the strength and fitness Program that I developed and implemented for the team.

I am not a certified trainer per se, because I decided to focus on golf instruction, but as you can see the science of strength and fitness has played a large role in my life. Also, I'm not claiming to be any sort of strongman, but I am strong for my age, and strong for golf, and that's my goal. And all it takes is about 30 minutes on weight workout days, and about 20 minutes or less on non weight workout days, and I feel free to take days off when my body tells me to.

That leaves me plenty of time to work on my game.

I believe that the most important part of fitness for golf is building strength in your whole body. Spending a lot of time in the gym doing time consuming specialization routines, or large amounts of cardio work and stretching are really unnecessary. Some of that time would be better spent at practicing golf technique if your goal is to utilize fitness as a means towards getting better at golf, not as a goal in itself.

It is my fervent belief that a high level of functional fitness, augmented with some strength training, is all that any player at any level needs to be prepared to train for golf and to play the game at a very high level.

Most of the extra training that is offered as "the next best thing for golf fitness" by many different fitness gurus and personal trainers is just eyewash.

As I said before, instead of the extra gym time and training fees, players would be better off time and moneywise by being at the range practicing or getting golf instruction, and playing.

The two important areas that should be addressed in your physical training for golf is strength training and cardio. If you happen to be overweight, I've added some content on weight loss and fat loss also.



Strength Training

Strength training, or more specifically Progressive Resistance (Pr) Strength training, should be in every serious golfers plan of attack for golf excellence. Young players as well as older players. There's really no excuse for not taking care of your body if your current state of health allows it.

There is a ton of literature available on this subject, but I'm going to keep things as simple as I can.

There's a fantastic book that's been in print for over half a century called Progressive Resistance Exercise (which I will refer to herein as PR strength or weight training) by Doctors Thomas DeLorme and Arthur Watkins. It's the seminal book for sets and reps for building strength, and I highly recommend that you read it, I've read it several times. The conclusions drawn in the book have scientific research backing them up, so it's solid information.

The book chronicles the research done by these two doctors as they treated and rehabilitated injured World War ll veterans, and PR weight training was almost miraculous in their treatment regimens.

One last thing about PR weight training, it's the only type of exercise that actually can reverse one aspect of our aqing process - sarcopenia, which is the gradual erosion of muscle and strength as we age. It doesn't have to happen if you are willing to put in the work.

The difference between PR weight training for strength vs. weight training for general fitness and hypertrophy (bulk) generally lies in the amount of weight lifted, the intensity per set, the sets of exercises performed, the repetitions performed in each set, and the frequency of exercise.

There is one other difference too, your own body. Like golf, different people get different results from the same workouts and training. When two people utilize the same weight training routine, one person may make more gains than another, but both will make some gains. Genetic pre-disposition is what it is. There is a whole fast twitch fiber vs. slow twitch fiber discussion that could take place now, but I'm not going there.

Here's what's necessary for PR strength training, where you build the strength fiber (fibrils) portion of the muscle rather than the bulk (sarcoplasm) portion of the muscle. Note that there is some beneficial crossover in each type of training, but the training mechanics are different.

Note also that the advice on this page is geared towards getting the most bang for your time exercising in terms of intense effort but with minimal time expenditure.

If you were trying to build a large muscular physique like a body builder, you'd follow a much different weight load, set, and rep program.

DO NOT PERFORM ANY OF THE EXERCISES LISTED BELOW WITHOUT CONSULTING YOUR DOCTOR.

The general guidelines for a very efficient PR strength training workout are below. Choose compound exercises rather than specialization exercises like one arm preacher curls. The big five compound body exercises are:

  1. Squats or Deadlifts
  2. Supine Bench Press
  3. Seated Rows, Bent Over Barbell Rows, or Bent Over Dumbbell Rows
  4. Military Press (barbell or dumbbell)
  5. Lat Pulldowns or Chin-ups (palms forward)

That actually would be a great workout progression sequence, just as it's laid out.

The sets and repetition (reps) sequence would be one warmup set, followed by one working set as follows:
  • warm up for each exercise with one half of your working weight set poundage for ten reps
  • during your working weight set, strive for momentary failure on the tenth rep
  • next workout, add weight and do it again; you may only get eight reps on your working set, which means that the next workout you try for nine, then ten, then add weight, etc. That's the "progressive" part of PR training.
  • instead of trying to figure out your one rep maximum (1RM) weight for each exercise, which is often used for formulating your working weight, simply start light and work your way gradually to a weight that will produce momentary failure by your tenth rep during your working set portion of your exercise. This whole process should be a long term commitment, so take your time, use strict form with your exercises, and avoid injury.

You won't always progress exactly as planned, but nonetheless, all exercises should be performed with good form.

I know this sounds hard to believe, but it's backed up by science - that's it per exercise: one working set to momentary failure by the tenth rep. Any additional sets will yield extremely diminished strength results, so don't waste your time or energy if your goals are just to get very strong for golf and life.

The largest gain for the strength fiber part of your muscle comes at the momentary failure aspect at the tenth rep execution of the exercise on the first time that peak is reached. If your goals are simply to be functionally strong for golf and life, that's all you need to do to make your exercise program short but efficient.

However, if your goals are more towards gaining the maximum possible strength from your workout, and you don't mind spending more time at it, then extra sets will yield more strength gains. However, the strength gain yielded will be disproportionately low when compared to the gain yielded from the first set of ten reps to momentary failure.

You should be able to knock off a full body workout in about 30 minutes or less. That's a small price to pay for great strength gains.

By working out this way, over a seven month period my deadlift poundage has almost doubled, and my bench press poundage has increased 40% (for 10 repetition sets), while losing weight in the process. I got stronger and lost some fat, that's a pretty good combination.

Here's the exact PR weight workout that I do two or three times per week. One *Sprint Alternative, one warm up set, and one working set per exercise, rest until you're not breathing hard then move on to the next exercise. When you get ten reps on the working set, add a small amount of weight for the next workout. Often at that workout you can only squeeze out seven good reps until momentary failure - so that's it, and I go for eight at the next workout. That's how PR - progressive resistance works.

DO NOT PERFORM ANY OF THE EXERCISES LISTED BELOW WITHOUT CONSULTING YOUR DOCTOR.

Here's the workout :

  1. One sprint alternative - 30 sec run, 30 sec rest
  2. one warmup set at half of working set weight
  3. supine bench press
  4. One sprint alternative - 30 sec run, 30 sec rest
  5. one warmup set at half of working set weight
  6. seated rows
  7. One sprint alternative - 30 sec run, 30 sec rest
  8. one warmup set at half of working set weight
  9. deadlifts with a trap bar (I'd love to do squats, but I can't trust my knee for that deep of a weighted bend, plus there's always a raging debate in the lifting world about the one best exercise, and it's always a dead heat between deadlifts and squats.)
  10. One sprint alternative - 30 sec run, 30 sec rest
  11. one warmup set at half of working set weight
  12. seated dumbbell overhead press
  13. One sprint alternative - 30 sec run, 30 sec rest
  14. one warmup set at half of working set weight
  15. shoulder shrugs with a trap bar
  16. One sprint alternative - 30 sec run, 30 sec rest
  17. one warmup set at half of working set weight
  18. military curl with an with an ez-curl bar
  19. One sprint alternative - 30 sec run, 30 sec rest
  20. no warmup set
  21. chin-ups with palms forward

    This PR weight workout should be followed by one packet of Isotonix Whey Protein mixed with 8 ounces of skim milk to get maximum gain from the workout. It's also okay to mix it with low fat chocolate milk, you can use the carbohydrates. Every morning I also take (among other supplements) Isotonix Champion Blend plus to aid in muscle strength building and recovery; it contains branched chain amino acids which studies ahve shown aid in recovery as well as in fat burning.

*Recent research shows that concomitant cardio and strength training enhances the strength training component. I used to recommend strength training before cardio if both were being done on the same day, apparently that's not optimal. I add one *Sprint Alternative before each warmup set during my PR weight workout.

If you wanted to make your routine really bare bones, skip the shoulder shrugs and military curl exercises.

If your weight training takes priority over your golf training, go ahead and do more sets to eke out a little more gain.

Personally, not being a slave to the gym (even though mine is in my basement) keeps my motivation high for my workouts. My goals are to be very functionally strong and strong for golf, but not necessarily "weight lifter athlete" strong.

Variation

The human body quickly grows accustomed to almost any kind of activity, which is why it's a good idea to occasionally change up the sequence of your workout, perform different exercises, and vary your training days.

Workout Frequency

A three times per week PR weight training program will provide the body with the needed irregularity of training. This schedule of training prevents the body from falling into a regular routine. Since the system is never quite able to adjust to this irregularity of training, growth is stimulated.

Research shows that two or three times per week in your strength building cycle and once per week during your maintenance cycle is a good schedule to follow. Personally, I like a Monday - Wednesday - Friday schedule, but if I don't feel like I have recovered enough from the last workout, I feel no guilt about taking another recovery day. Being lazy is one thing, being smart is another. Listen to your body.

The gains that you see at the start of your program will be a bit misleading, because for about a month your body learns the movements and becomes more efficient. It's called motor learning.

The gains you realize about two months into your program will be more realistic.

The really great news is that strength gains do not dissipate rapidly. In other words, strength once developed, subsides at a much slower rate than it develops. I'll mention this again - two or three days per week for development, one day per week for maintenance would be a good schedule to follow.

I recommend PR weight training only one day per week during the golf playing season - and your strength may still make gains if your workouts are intense enough. Do not weight train on the day before any competition or important match.

PR weight training is necessary to stimulate muscular strength growth but it is not the only requirement. Time and Rest are also important because stimulated muscle fiber must be given time to recover and grow.

More Is Not Better

After you have been doing this type of training religiously, you may want to consider training hard at this PR weight training level only twice a week. For instance, on Monday train hard, on Wednesday less strenuously and on Friday hard again. The Wednesday workout does not necessarily stimulate growth, but prevents muscle atrophy. In a sense it permits growth by not taxing your recovery ability.

Workout Intensity

This is the area where the rubber meets the road. Intense means intense. Here's a simple way of saying it: "No Strain, No Gain" This translates to getting to momentary failure by the tenth rep of your working set,

I believe that most people that workout have a hard time taking it to that level, because they may not know what momentary failure feels like if they've never tried a weight that they couldn't get a full rep with.

You've got to strain for gain.

That might sound harsh, but that's the way it is with strength training. That's why you can't really accomplish strength training gains with bodyweight exercises. If you can easily do more than ten reps, strength training effort is being wasted because you're not stimulating the strength fiber intensely enough. You can build some muscle size with bodyweight training (but not as much as with hypertrophy weight training) but you can't build significant strength because you are limited by the weight of your body.

You've got to be pushing or pulling a weight that taxes your strength by the tenth rep during your working set, and that also requires mental toughness. It's not easy, but it's worth the effort. Pushing bunny weight around for 15 or 20 reps might feel good because you get a brief muscle pump, but it's pretty much a waste of time as far as strength building goes.

The Dangers

There are a couple of things that you need to heed when you strength train. Momentary failure can turn into complete failure, and you can lose control of the load.

  • If you train with a partner, make sure they are paying attention when they are spotting you on lifts.

  • If you train alone, make sure that the equipment you use has safety features. My bench press bench is heavy duty, and has a safety bar that I can set to catch the bar before it reaches my throat if I fail on a lift. It has come in handy more than once. If you squat alone, make sure you do it within the confines of a squat rack.

  • You most likely will pull a muscle somewhere along the line. When you do, take time off from your weight training until it heals. Don't fret about any momentum loss, strength training provides long lasting gains.

  • Last but certainly not least, when you lift heavy and strain, you elevate intra-abdominal pressure. Pay attention to that, and if it feels like something is straining your abdomen to the breaking point, dump the weight. I have found that using a lifting belt while I deadlift provides some relief from abdominal pressure. Although there are pro's and con's on lifting belts, I use one religiously - even if it's just providing me with the confidence to strain.


Periodization and Deloading

There's definitely value in periodizing your workouts. Simply speaking, this means backing off the frequency of your training during your playing season, then jumping back in at about 75% of where you left off when you start your next lifting cycle. During the season, your gains might slow down, but don't worry about it - they won't disappear. That's one of the great advantages of effective strength training - the gains have good shelf life.

Periodization for those that lift for a different purpose, such as strength oriented sports or strength events, require a different periodization regimen, but that's not the focus of this site.

You may need to deload if you have been strength training for a significant period of time, and you are feeling de-motivated, sluggish, and/or have hit a plateau. Don't decide to take a deloading week unless you really merit it. I think of it as leap frogging my training, and it's also good for your mental energy.

How to Deload.
  1. Every 4-6 weeks of intense training, take a deload week. If you are just starting out, don't deload within the first six months of training. After that time frame, deload if you feel the need to.
  2. During your deload week, perform the same or similar routine, but scale back on reps, intensity, volume or difficulty by 50%.
  3. Don't get anxious during this week. None of your workouts should leave you exhausted. They should all seem easy.
  4. When you jump back into your normal PR weight workouts, start at a weight just a bit lighter than you left off and progress from there.

Nutrition

As you age, it's a good idea to replace some carbohydrates in your diet with quality protein, whether you work out or not. If you decide to strength train, you should definitely take a whey protein supplement within 30 minutes of finishing your workout. The one that I take, listed below, provides ample protein with or without skim milk, but I add the skim milk for the extra protein. Your body can synthesize between 25g - 30g of protein at a shot, and this protein drink provides 29.3 grams of high quality protein when mixed with 8 ounces of skim milk. Perfect quality and quantity for muscle growth and recovery.

Your overall diet should also be rich in protein and low in carbohydrates. Normal foods are fine, but I choose to supplement as I explained on the supplements page.

I take these supplements (see details below) first thing every morning without fail:
  • Isotonix OPC-3 overall health
  • Isotonix Champions Blend Plus overall health with workout benefits
  • Prime Joint Support Formula by Isotonix - this keeps my knee pain away.
  • Isotonix Multivitamin (without iron) just in case I missed something!

I also take these supplements as indicated, they've absolutely helped strength and my game significantly:

  • TLS Nutrition Shake - often for breakfast with skim milk and a banana blended in; great protein and fiber source, and as they say - "protein and fiber with every meal makes losing weight no big deal". I also take this concoction as a meal substitute on occasion.

  • Isotonix Whey Protein - whey protein and branch chain amino acids, I take this with skim milk within 30 minutes of finishing a weight workout. This particular supplement is essential for maximizing protein synthesis right after a workout to aid in muscle recovery and strength building.

  • Choice Protein Bars - They are a terrific source of protein AND fiber. I eat one on about the fifth hole when I'm playing golf, and it keeps my energy level high and even for the rest of the round. It's also a good snack choice any time of the day.

  • Awake Energy Shot - gives me an energy boost for about five hours, I take it before a workout and also before an early morning round of golf. 200mg of caffeine, amino acids, vitamin "B" , and no sugar - which means no "crash" when it wears off.

  • Prime Ultra Secretagogue - HGH (human growth hormone) Enhancer taken six days per week according to directions for strength enhancement, in conjunction with progressive resistance training. As we age, HGH and Testosterone production slows down, so I supplement my HGH, and try to boost my testosterone naturally by lifting heavy - that's stimulates testosterone production. I absolutely recommend against any testosterone supplementation as it carries a lot of potential negative side effects.


Cardio

Pure cardio is important, and the good news is that current research has disclosed that getting your requirement is less time consuming than you would think - as in a 6 minute workout done two or three (max) times per week.

If you already walk or jog, more power to you, that's great. My guess is that you are not losing the weight or fat that you thought you would. If you love walking or jogging, keep doing it for the peace it gives your mind, but add the 6 minute workout below for fat loss and heart benefits.

If you are a die hard runner, and don't carry a lot of fat, then add the strength training described above to round out your whole life strength and fitness program.

And don't neglect supplements, we all need them.

Here's a 6 minute workout that is based on a Canadian study that compared long slow cardio with the 6 minute workout. It proved that brief intense cardio carries as much benefit as slower, less intense cardio that took as much as ten times more time expenditure, and that it also had a fat burning benefit over slowly performed cardio.

That's a 10:1 improvement on your time investment.

Here's the 6 minute pure cardio workout (it will leave you breathless). You need access to either a good treadmill, a hill, or a good, heavy duty stationary exercise bike. The key is that you reach your anaerobic threshold during the sprint portions of the workout, which is well past your aerobic threshold. You should literally be gasping for air by the end of the last sprint. If you're not, it wasn't done intensely enough.

DO NOT PERFORM ANY OF THE EXERCISES LISTED BELOW WITHOUT CONSULTING YOUR DOCTOR.

  • set your treadmill at between 7% incline and 10% incline, depending on your level of fitness.
  • warmup for 2 minutes with a walk at 3.5 mph
  • then set the speed for 8mph and do 5 sets of
    • 20 seconds sprint
    • 10 seconds off (straddle treadmill)
    • do this five times (5 sets)
  • warmdown for 1 1/2 minutes with a walk at 3.5 mph

That's it, and if you think it's easy wait until you try it. Substitute a hill for a treadmill if you don't have access to a treadmill. You can substitute a stationary bike by using the same principles, just make sure that you are really working your butt off on the sprint phase.

Do not do this workout more than 3 times per week.

Do your pure cardio on non-PR weight workout days, and you can do burst training on any day. Personally, I do a PR weight workout two or three times per week, and cardio or burst training three or four times per week, but not on PR weight workout days. It's a mental energy thing for me, and it keeps me fresh and interested in my workouts.

The old days of going out for a long slow run are out, burst training is in. I like it because it not only takes care of your cardio requirement in less time than long slow jogging, but it is a very efficient fat burning exercise regimen, AND it elevates your metabolism for several hours after you've completed the exercise.

Although I call it burst training, it actually goes by many other commercial names such as H.I.T. (high intensity) Training, Metabolic Training, Anabolic Threshold Training, Metabolic Mastery, Finishers, etc., etc., etc.

The key components to this type of training are repetitive high intensity bursts of exercise intervals of mostly bodyweight exercises (sometimes done with dumbbells or kettlebells) then rest.

Some of these programs have you stack several exercises, perform them for a three to five minute block of time, rest for a period of time, then repeat for two, three, or four sets.

Others have you perform several exercises continuously for up to fifteen minutes, resting only when you need to.

Find a couple of these types of workouts that you like, and either do them as standalone exercises on non-weight workout days, or work them in on weight workout days.

Here's one workout that I've been doing that I really like:

DO NOT PERFORM ANY OF THE EXERCISES LISTED BELOW WITHOUT CONSULTING YOUR DOCTOR.

  • 4 sets of *Sprint Alternatives: - 30 sec sprint, 30 sec rest (I started at 20 sec sprint, 40 sec rest and am working towards 45 sec sprint, 15 sec rest)

  • Then 8 minutes of continuous
    • 5 each side T pushups Demo
    • 5 each side Alternate Prisoner Reverse Lunge Demo
    • 5 each side Mountain Climber Demo
    • 5 Sumo Squats Demo

  • 4 sets of *Sprint Alternatives: - 30 sec sprint, 30 sec rest

*Sprint Alternatives:

Sprint Alternatives Sandwiches:

My personal plan is to always incorporate the 4 minutes of sprint alternatives at the start and finish, and to change the interior bodyweight, kettlebell, or dumbbell exercises for some variety and irregularity. Click on this YouTube link Bodyweight Exercises and pick four interesting exercises, then sandwich them between the sprint alternatives and you'll have enough variety to never get bored with this great 16 minute cardio and fat burning routine! Note that some of the exercises you'll find are quite advanced, but keep scrolling down and you'll find some beginner exercises if that suits your fitness level more appropriately.


Weight Loss - Fat Loss

I'll keep this section pretty simple, because there is so much written about it you could go crazy trying to figure out what's right and what's wrong.

First of all, being an authorized TLS (Transitions Life Style) Weight Loss Coach, I recognize that some people who struggle with weight control can have problems that cause obesity other than a lack of self control. However, many that struggle with weight control issues simply eat the wrong foods, eat too much of it, and don't exercise properly.

The key to pure weight loss is putting yourself into a caloric deficit state for the period of time that it takes to lose the amount of weight you want to lose.

The problem with pure weight loss diets, is that after you return to regular eating you gain the weight back.

I prefer to not think of weight loss as a goal, and instead to think of fat loss as the goal. Fat loss will always include some weight loss if you are too fat to begin with.

The keys to the TLS Weight Loss System are a low glycemic diet, portion control, and exercise. The great news is that you lose fat and keep it off because this is not a diet - it's a lifestyle change that stays in your life. You don't starve, and you don't have to exercise for hours per day. It's a reasonable system, and the fat loss exercises can be done in the privacy of your home so you don't have to worry about being self-conscious.

I'll be a little blunt here - if you are fat, give this a try, you'll like it.

I actually tweak that system for my personal weight loss clients by changing up the portion control aspect if thay are embarking on a strength training program. I also supply different fat loss workouts (burst training workouts) at a level that they can handle, to keep them interested and motivated.

The exercise progression component is very gradual, so don't fear it - embrace it as a key to a new and healthy life! You don't need to be an athlete to do the exercises, but you do need willpower and comittment.

I have another website with some great fat loss products listed here: http://www.tomsweightloss.com

I really enjoy helping people take control of their weight and fitness. If you would like more information on scheduling a FREE personal, confidential weight loss consultation, please call me at 716 474 3005, or email me at ttucker@rochester.rr.com, for more details.






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As we age, many of us experience joint discomfort. One way of dealing with this is to take a supplement that supports bone and joint health. Like many joint health supplements, Prime Joint Support Formula by Isotonix Provides the benefits of glucosamine, a key ingredient that has been scientifically Proven to support healthy joint function and Promote the normal Production of synovial fluid, which lubricates your joints.

What sets Prime Joint Support Formula by Isotonix apart is the combination of glucosamine with the powerful antioxidant Pycnogenol and hyaluronic acid - the only Product among joint health supplements to deliver all three in isotonic form. The Isotonix Delivery System allows the body to do less work to obtain maximum absorption of the nutrients and superior results for your joint health.

Pycnogenol - a super antioxidant - has been shown in clinical studies to support relief from temporary inflammation associated with the normal aging Process and daily activity. Hyaluronic acid helps maintain strong, healthy cartilage and Promotes normal healing.

Many joint health supplements include the ingredients chondroitin and MSM (methylsulfonylmethane), but research on these two ingredients differs. One of chondroitin's mechanisms is to increase hyaluronic acid content; Prime Joint Support Formula by Isotonix instead Provides hyaluronic acid directly. Meanwhile, research on MSM shows it takes large quantities of MSM daily (2-6 grams) to make a difference and see effects.

Prime Joint Support's Formula by Isotonix includes Proven joint health ingredients to help maintain optimal joint health by maintaining your joints' fluidity and flexibility, helping relieve temporary, day-to-day inflammation, and Promoting the normal Production and revival of your joints' cartilage.


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TLS On the Go Nutrition Shakes

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TLS Nutrition Shakes Provide a great nutritional alternative for active lifestyles. Available in two delicious flavors - chocolate and vanilla - each serving of these TLS shakes delivers an optimal balance of carbohydrates, fats and Protein.

With 18 grams of Protein, 10 grams of fiber and only six grams of fat per serving, plus Providing over one-third the recommended daily allowance of 22 vitamins and minerals and no added sugar, these nutritious and delicious TLS shakes deliver the energy and nutrition you need.

Whether you want to lose weight or build lean muscle, TLS Nutrition Shakes Provide a quick and easy snack between meals to satisfy hunger, or can be used as meal replacement shakes in conjunction with your TLS Weight Loss Solution Program.

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TLS Whey Protein Shakes

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Protein is a necessary nutrient for health, fitness and weight management. If your Protein shake doesn't measure up, then it's time to give TLS Whey Protein Shakes a try.

TLS Whey Protein Shakes are a perfect complement to help you manage your weight, helping you to retain muscle. When used before or after a workout, TLS Whey Protein Shakes supply the key nutrient that Primes muscles for maximum recovery and results in convenient, single-serving packets.

In everyday living, a diet that incorporates quality sources of Protein is ideal for supporting lean muscle retention and optimal body composition. TLS Whey Protein Shakes are free of artificial sweeteners and colors, and are sourced from milk Produced by rBGH-free cattle*, Providing one of the best whey Protein formulas in two great-tasting flavors.

Whatever your reason for boosting Protein intake, TLS Whey Protein Shakes give you what you need to succeed!

* According to the FDA, no significant difference has been shown between milk derived from rBGH-treated cows and non-rBGH-treated cows.


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Awake Energy Shot

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Want something to kickstart you in the morning? Need help staying sharp during the day? Don't hit the wall. Awake Energy Shot gives your body the boost it needs when you can't afford a letdown.

Awake Energy Shot helps keep you alert, energized and focused throughout the day, formulated with caffeine, B vitamins, amino acids and other nutrients to Provide the long-lasting physical and mental energy you demand. In addition, with zero calories and zero sugars, Awake Energy Shot is a perfect daily pick-me-up with two great-tasting flavors - orange and grape.

While coffee and soft drinks might wake you up, they don't support your mental focus. Awake Energy Shot supports your body's own energy systems by Providing long-term, sustainable performance you can count on.

Awake Energy Shot takes just seconds to drink and is light, portable and tastes great. It easily fits in your desk drawer, glove box, locker, purse or backpack.

It's non-carbonated and requires no refrigeration so you can drink it any time you need a quick boost.

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Choice Protein Bars

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Choice Peanut Butter Protein Bars Provide a great nutritional alternative for active lifestyles and a delicious addition to any day. Delivering 15 grams of high-quality Protein and 12 grams of fiber per bar, Choice Peanut Butter Protein Bars are formulated for both flavor and fitness.

With consistently hectic lifestyles, it's a struggle to make the food choices that are best for us we need something that tastes good, that's good for us, and that is convenient. Choice Peanut Butter Protein Bars Provide a quick, easy, natural and gluten-free option for satisfying hunger and Providing the nutrition you need any time of day, whether you want to lose weight, build lean muscle, or are just interested in a healthy snack alternative.

Made with more of the Protein and fiber you need, and less of the carbohydrates and additives you don't, Choice Peanut Butter Protein Bars are designed to curb hunger, Provide lasting energy, and help you reach your fitness, body composition, and weight loss goals. For a quick and easy addition to your active lifestyle, and support for your weight loss plan, make Choice Peanut Butter Protein Bars your first choice!


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Isotonix Multivitamin

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Certain Products are considered essential for everyone because they help establish a foundation for optimal health.

One of these Products is a multivitamin, since it is important for helping Provide vitamins and minerals that may be lacking in our diet.

When adding a multivitamin, it is important to realize that a multivitamin should be delivered in a way where little nutritive value is lost, making the absorption of nutrients important. It is this reason why Isotonix Multivitamin sets itself apart from the competition. In addition to Providing 100% or more of the daily recommended value of many vitamins and minerals, Isotonix Multivitamin includes the rapid absorption made possible by the Isotonix delivery system, eliminating the need to swallow a pill. Also, by removing binders and fillers, Isotonix multivitamin is a great tasting, all natural alternative to your everyday multivitamin.

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TLS Weight Loss Health Guide and Journal

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Studies show that keeping a weight loss journal can greatly increase your chances of losing weight. That's why writing down your journey is an important part of any weight loss plan.

More than just a diet journal or food diary, the TLS Health Guide & Journal takes you day-by-day through the TLS Weight Loss Solution 12-week weight loss plan. It includes meal options for men and women and helpful advice to support you emotionally and nutritionally. Our weight loss journal also includes tips on behaviors and techniques to help you stay healthy, feel great and lose weight on the TLS Program.
  • ComPrehensive guide on how to follow TLS Weight Loss Solution
  • Covers the weight loss struggle and how TLS is the weight loss solution
  • Six days of sample meal plans
  • 12 weeks of journaling to keep you on track through the entire Program
  • Weekly weigh-ins and quarterly measurements for accountability
  • Contains motivational quotes, stress and relaxation techniques, information on the 7-day detox diet, information on exercise, success stories and more


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Ultimate Aloe

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  • Supports a healthy digestive tract
  • Promotes normal healing
  • Supports a strong immune system
  • Promotes digestive comfort
Ultimate Aloe separates itself from the competition by being recognized with the IASC seal, certifying aloe content and purity.

The Aloe vera in Ultimate Aloe is harvested and Processed according to sanitary manufacturing Practices that use specific time and temperature guidelines. Aloe vera is rich in polysaccharides, and through this patented Process these polysaccharides are isolated in a highly stable and bioactive form.

Ultimate Aloe supports a healthy digestive tract and a strong immune system, while also Promoting the normal healing Process.

Also, by eliminating undesirable components such as aloin, Ultimate Aloe is void of a "laxative effect."

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Prime Ultra Secretagogue - HGH Enhancer

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Human growth hormone, or HGH, is the master hormone that drives the growth and development of the body, contributing to the maintenance of lean body mass and the health of the body's vital organs.

Ultra Prime Secretagogue HGH Enhancer is not just superior to similar Products in the marketplace; it is in a class by itself. The specific amino acids and other natural ingredients are the result of years of study and research. The ingredients in Ultra Prime Secretagogue HGH Enhancer have been scientifically Proven to stimulate HGH secretion by the body and have been carefully selected to Provide you with the most powerful and natural HGH Secretagogue formulation on the market today.

Instead of turning to human growth hormone pills that overPromise and under-deliver, the advanced formula of Prime Ultra Secreteagogue serves as a trigger to safely and naturally stimulate a youthful, natural pattern of HGH Production and release into the body.

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