APRIL 28th, 2004

I was asked today what it means to say there is no 'ash' in my supplements. Ash is the legal term for inorganic mineral content. I was also asked how I prepare my creamed wheat. Well, I used to put defatted unsweetened cocoa in it with a little dab of pure maple syrup and keep the calories at around 480... Being a rebel I sometimes put frozen blueberries in it. In fact, I recently talked Asia into letting me have a fried fish sandwich and a large fry from a fast food joint. I have no idea what came over me. But I was dying for it. At least 4 years have passed since I had one. We drove all the way into town to the restaurant, we sat waiting in the drive through, and then I snapped out of it. We backed out and went to the grocery store where I bought some roast beef and provolone cheese instead. Whew, that was a close call to say the least… I'm human, but I didn't cave in despite being in the face of danger. Live and learn.

I am beginning the editing of my next two books, that means we will have four in total by the end of the year folks. These four, along with the release of my new protein powder will take us one step closer to being the single most well rounded program available to date! I was also just outside on the patio talking to Asia while sitting on my stationary bike. I ended up pedaling for 20 minutes more on level 12… All while I told Asia I wanted to propagate my genes with her before the day was done. "Soon," she said, "soon." Cool... Baby making is good...

When I say, "We went to the ocean today," people do not really grasp what that is like at times. Well, here is a photo. The funny thing is that while we spent time trying to get the perfect wave shot behind Asia, the water was dead. However, when I stepped to the plate, I acted as a magnet and couldn't hide from the Kraken if I wanted to... CLICK HERE

From a client who will surprise you when I release their photographs (if they let me):

"I am at the halfway point. Well, this is day 31 and when I add another 31 that will be 2 complete months but with a day in between that is 63 days or 9 full weeks... Ok, I am obsessed... This is actually 30 days and one night rest which is an average month.... Either way, well, no, if I consider this 31 days and wait until tomorrow to have a cheat day, yeah, a sloppy, wet, naughty cheat day, ewe, gross, no, I don't want to eat poorly anymore.... Well... You wanted to prove with half butt effort people could still see results and you said it would prove why you do not want any more excuses from anyone.... I am excited to see what I can do for another full month of not playing games... Bah! Enough! All this past week I wanted to show you how just by taking simple notes that in a mere 30 days of paying attention, I lost at least 5 inches of gut! I measured that last night BTW and today in the morning when my tummy was down, it was more like 6 inches lost, but let's just say it is 5, you saw my pictures... And besides that I am varying 10 to 12 pounds lost on the scale depending on using last night or this morning's reading. That means I accomplished all of this while building a good 3 to 4 pounds of muscle! That's a net fat loss of 15 pounds of blubber, at least, and thank you very much, because my waist is down and my muscles are bigger. Not too shabby for a man who ate right 95% of the time, still had a few drinks each week, several cups of coffee, too much cream, distorted sleep scheduling, rarely - if any - ab exercise, no weights, forget about that, some calisthenics, but I was lazy, lazy about exercise in general, so that is not an impressive part of my life or schedule... Just my eating has changed... And the results... SIX INCHES OFF MY WAIST! I am eating 3000 calories a day, started off at 212, weigh 202 right now... I do not want to hear excuses either now from anyone I know... Some people like to say they tried everything... I just proved they didn't. Cause I thought I had too, and look what I saw today... UNDENIABLE RESULTS! Wait til we check in next month!!"

Thanks for the submission and photos!

Do you like horses? I do... Check out this artwork associated with one of my closest friends! CLICK HERE

I was just given word one of my best friends ever passed away. Dr Gary Eversole DC was the physician I once shared an office with in Las Vegas, shared many a good times inside and outside of work and maintained a business relationship with until his diagnosis of cancer. I slam my fist to the desk thinking how often I told him chiropractic is not enough. Diet, exercise... Thanks for listening.

I am proud to announce that the sale was a success but sad to say that it has come to an end! Keep your eyes open, we have sales like that approximately every 6 months! Besides that, I began checking search engine status on all of my websites. I am not too thrilled with the changes in ranking for a few of them. I suppose it is time to get back to work on what would have been done already had I not been pretending to be a full time beach bum this month. Hawaii, it will make you or break you! I think I will lay out first. No, dammit, I have work to do!

I was just given a list of what we have in the warehouse that is being considered "left over" just before our new goods arrive. The se products are not old or even close to being out dated but when the new goods comes in, we always ship out the old first.... If you send us a check directly to the address on my order form and an email telling me you saw this special, that is all it takes to secure your goods!

Here is the deal, well, actually, here are the prices, shipping included... Pay attention to what they were priced before and what they are priced now because this is for a LIMITED TIME ONLY - only until we sell out:

A bottle of our Lemmon's Oil is regularly $26.95 w/S&H...
But now it is $15.00 DELIVERED!
A bottle of our The Perfect Vitamin is regularly $34.50 w/S&H...
But now it is $18.00 DELIVERED!
A bottle of our The Penis Enhancement is regularly $99.95...
But now is $29.95 DELIVERED!
A bottle of our Tooth Oil is regularly $29.95...
But now it is $12.00 DELIVERED!

How does that all grab you for a set of deals? Why checks? Because it is tax time and we are not running the card machines until after this week! Just kidding! Because we are trying to save on UPS and credit card fees to make this cheaper for folks who normally cannot afford regular prices. Are we good to you or what? If you want multiple items, email me and let me know so I can hold on to them until the payment arrives. If you want 6 or more of any item we carry brand spanking new, I will work up a price out for you to save on shipping and overall price even further! Do not be shy... Hey, it pays to check out my site for updates! And EMAIL ME!

APRIL 6th , 2004

One of my good friends and a long time KNOW HOW client has just starred in a new movie! I used to love these sort of flicks growing up and I can't wait to see it! Congrats to Mary L Carter! Mary has done it all and her time is coming to become as well known as anyone else in Hollywood, you'll see! To watch the trailer... CLICK HERE

APRIL 4th , 2004

This is cool. It's going to be in a major magazine soon:

Sarah Harding Success Story
"Winning Ms. Fitness USA"

"In 2002, I entered my first fitness contest. Although I had choreographed several fitness routines in high school, I had no idea how to prepare for them as a competitor. I was a dancer, All-American gymnast, and state-champion spring-board diver. As an athlete, I understood the routine round. But the beauty and physique rounds? I had never had to look so lean before. The last thing I wanted to do was wear a bikini and prance around in high heels. Couldn't I wear a one-piece? Despite a lack of experience, funds, and guidance, I decided to go for it. I put on that bikini and began my prancing!

When I learned I won second place at Ms. Fitness USA 2003, I stood in disbelief. It was my first national competition and I managed to do better than I could have dreamed! I guess all that dieting and prancing paid off! Standing in my evening gown, holding my trophy, I felt like a million bucks. So this is what those women must have been referring to when they said fitness competitions “were the best thing that ever happened to them.” They walked away with confidence because they looked their best! Or so I thought.

Four months later you wouldn't have recognized me. I had lost my muscle tone, positive attitude, and motivation to workout. In comparison, I looked awful. My fitness contest reminded me just how awful by repeatedly airing on national television that January. Many of my friends, relatives, and even strangers wanted to congratulate me. I should have been ecstatic. Instead, I wanted to turn off the tube, ignore phone calls, and hide. I didn't want anyone to learn I had gained fifteen pounds in four months.

Because I didn't know how to train properly for fitness contests I over exercised and under-fed my body in preparation for that big day. Two weeks before nationals I significantly cut calories to induce quicker weight loss. I wanted to look my best—especially in that bikini! I dieted hard without proper knowledge. Of course after the competition when I started eating like I wanted to, I couldn't stop. I swelled up like a balloon. I was miserable and quite frankly ashamed.

Thank goodness a friend introduced me to a nutrition and exercise program designed by ex-bodybuilder, Don Lemmon. Don Lemmon's “KNOW HOW” plan focuses on three goals: 1) increasing your metabolism with equal-size-portioned meals, 2) promoting more efficient food digestion by separating your food groups and 3) maximizing your strength with few, but very intense, workouts that fit your busy lifestyle.

Don Lemmon's diet suggests eating meals you select. I learned to eat certain foods in the morning and never to eat two of the same meals in a row. I ate proteins before workouts and carbohydrates afterward. Nearly every meal included something I was forgetting before. My meals consisted of a 3:1 ratio of protein grams to fat grams, respectively. I increased my water a gallon a day. And I did my best to sleep for at least 8 hours each night. I even kept a sleep log to monitor my energy level.

I watched my body transform. I was leaner than I had ever been in my life! Well, since puberty. And I wasn't even exercising myself to death! Plus, I was allowed to eat plenty of food that sustained my energy. For the first time in my life, I felt in control of my body's shape. And I wasn't starving myself either! I looked healthy. More importantly, I FELT healthy!

After learning how to fuel my body efficiently, I wondered if I could compete in another fitness contest. I feared a repeat weight-gain. What if I was destined to play Yo-yo with my body for the rest of my life? But then again, what if I actually learned from my mistakes? I knew I could prevent a rebound by not starving myself in the first place. Thanks to Don Lemmon's plan, I knew how to feed myself. I knew how to train. I was no longer a novice, so I knew how to compete. I decided I could do it. The only thing left to do was the thing I loved: choreograph a routine and share my creativity with the public.

Several months later I stood proudly as the winner of Ms. Fitness USA 2004. This time, I knew I was a winner without the trophy. So why did it mean that much more to win it? Maybe it was because I had learned to value myself and respect my body. Maybe it was because I was no longer afraid to make mistakes. Or perhaps, it was because I finally understood what those other women were talking about. Fitness competitions change your life because you learn how to take care of yourself from the inside out. Ironically it starts with a physical goal. But during the process, you learn that a healthy body can only develop from an empowered mind and a nurtured spirit.

The prior year's humility had taught me that suffering allows for growth. If we learn from our weaknesses, we can find value in our newfound strength. That trophy is a daily reminder to promote women's health in every way I can. By empowering ourselves with knowledge, discipline, and strength, we can all discover a healthy spirit."

For more CLICK HERE

And here are some tid bits from years gone by...

April 2000: For a neat little spinning graphic made by my one time magazine editor John Ozanich in 2000 CLICK HERE

April 2002: In April of 2002 we relocated back to Las Vegas again where we set up Know How Inc. We never ended up using it, go figure... To see the charter certificate CLICK HERE