Do you dread those everyday aches and pains so much that it keeps you from exercising in the first place?

You don’t have to let those aches and pains stop you anymore.

It’s possible to eliminate muscle aches and stiffness immediately after working out. And you can help rebuild your muscles at the same time.

What you have to do is immediately put back things you use up during exercise. This means carbohydrates and proteins.

The carbohydrate you burn in muscle is ribose. Ribose is a sugar that you use to make ATP – the major source of energy for your muscle cells. The amount of ribose regulates the production of ATP. It speeds up energy recovery in your skeletal muscle, which helps you work out longer, build muscle faster, and have energy to do more.

But it can do a lot more. Ribose can also help treat heart disease, congestive heart failure, and fibromyalgia. It also helps with several types of muscular dystrophy and other neuromuscular diseases.

Ribose is the “secret” weapon the world’s top athletes use to combat muscle fatigue and dramatically boost their recovery time.

I say “secret” because few people know about it. Ribose is not available by prescription, so there is little money to be made from it. So there has been a predictable lack of “excitement” about it from the mainstream medical community, including most doctors.

The real truth is that boosting your ribose and protein will help rebuild your muscles after a strenuous workout and help you avoid the aches, pains, and stiffness you may often feel later.

It’s very important for you to replenish these sugars as soon as possible after working out.

But you can’t find ribose in any of the “energy” drinks or “recovery” drinks out there. That’s why I developed PACE Refuel.

PACE Refuel is packed with protein and ribose. It’s the perfect complement to my PACE workout program.

All you need to do is mix one scoop with 4 oz. of water and drink immediately after your workout to feel your body refuel. Your muscle aches and stiffness will soon be a thing of the past.

Even if you’re just coming back from an after-dinner walk, PACE Refuel stimulates new muscle growth and helps ease the aches and pains of your daily routine.

I want you to try this for yourself. I’ve seen it help my patients, and I think it can help you too.

To get your own personal bottle, click here now.

To Your Good Health,

Al Sears, MD

On my last trip to India, I met a yoga teacher at the center where I stayed. Every morning we’d wake before dawn. As we watched the sunrise over the mountain, he taught me how to breathe.

Yoga breathing balances your parasympathetic nervous system. This is your “rest and digest” system. It’s what makes you relax and recuperate. These days, we’re so over-stimulated, we’re always in a state of “fight or flight” (your sympathetic nervous system). Too much stimulation leads to an over dominance of sympathetic tone.

Breathing can change that.

Recently, I read a comparison between beginning yoga students and expert students. The expert yoga students had up to five times less inflammation than the beginners.₁

Inflammation is triggered when the lining of your blood vessels is irritated or injured. It’s a major cause of chronic disease. You get inflammation from day-to-day stress. You also get it from a typical American diet. Junk food, fast food, processed food, and non-organic, hormone-injected, commercially farmed food stress you out from the inside.

My yoga experience taught me you don’t have to twist yourself into a pretzel. And that you can gain the benefits of yoga breathing even while doing pushups, jumping jacks, and any form of intense exertion.

When you control your breathing, it builds your lungs. When you exhale, it calms your mind and helps stress go away.

I designed my fitness program to do the same.

PACE concentrates on how to control your breath. It intensifies your lung power while it gets you in shape. When you’re conscious of your breathing, it relieves stress just like yoga does. You get the same inflammation-fighting power.

It’s a little-known fact that your lungs determine whether you live or die. Doctors involved in the Framingham Heart Study discovered that lung health predicts how long a person will live – even before they develop a serious disease._2,3

While you’re doing any high-intensity exercise or activity, take control of your breath. When you inhale, do it fully. Fill your lungs. Then exhale fully. Then, as your breath gets faster and shallower, focus your awareness on it. Feel it bringing vital life to your body. Feel your lungs become stronger.

Once you stop your activity, you may even break into a pant. Be aware of it. Allow it to happen. Then at the first possible moment, control your breathing and bring it back to deep breaths, in and out. Fill your lungs fully, and empty them until there’s no more air.

This is the same technique as yoga.

But you don’t need to exercise in order to benefit. Here’s a breathing exercise you can do right now, wherever you are.

Step 1: Begin by exhaling completely. Force out every drop.

Step 2: Inhale deeply for at least a slow count of 4. Fill your lungs until you can’t inhale any more.

Step 3: Hold your breath for at least a slow count of 7. Anticipating the exhalation like this creates a calming and rebalancing effect.

Step 4: Now exhale for at least a slow count of 8. Empty your lungs fully, then force out any remaining air. This is the part we usually forget, but it’s the most crucial. As you exhale, you will feel yourself relax.

Do this 5 to 10 times, and you’ll be amazed how it drops your pulse rate, lowers your blood pressure, and calms your mind.

To Your Good Health,

Al Sears, MD

1. Kiecolt-Glaser, J. , Christian, L. , Preston H., et al. “Stress, Inflammation, and Yoga Practice” Psychosom Med 2010, doi:10.1097/PSY.0b013e3181cb9377 Published online before print January 11, 2010
2. Miller, JA.”Making Old Age Measure Up.” Aging. Vol. 2, Art. 12. Boca Raton, FL.: Social Issues Resource Series, Inc., 1981
3. Shunemann, H., Dorn, J., et al. “Pulmonary Function Is a Long-term Predictor of Mortality in the General Population” Chest. 2000.;118(3);656-664.

In just minutes a day, you can program your genes to stay younger longer.

There’s new evidence that PACE-style movement slows down your aging clock, lengthening your life and making you more resistant to disease.

The professor that led the study said, “The act of exercising may actually protect the body against the aging process… and people may actually look and feel younger.”₁

Research now shows that exercise has the power to turn back time. Exercise affects your telomeres, making them longer and stronger. The telomere is your biological clock. It determines how long you live. And how well you live.

Telomeres are “caps” at the ends of every cell’s DNA. They act like the plastic fittings on the ends of your shoelaces, and keep your DNA strands from fraying.

Your cells are constantly dividing. And any kind of damage to your cells – from free radicals, toxins, poor nutrition, etc. – causes your cells to divide more rapidly. Each time your cells divide, a small part of the telomere is not copied. The shorter your telomeres, the less protection they offer your DNA.

Telomeres are a measure of your body’s true biological age. When your telomeres get shorter and shorter over time, they’re no longer able to protect your DNA. This robs you of your vitality and leaves you vulnerable to those dreaded signs of aging.₂

So, anything you can do to lengthen your telomeres serves to protect your DNA… and restore your vitality.

Now that you see the value of longer telomeres, here’s the kicker…

You don’t have to run a marathon or bore yourself to death with long, grueling workouts to have longer telomeres.

Recently a study of 2,401 twins found that physical activity was related to telomere length. Moderate levels of activity created much longer telomeres than either zero exercise or too much exercise.₃

People got to choose the kind of exercise they liked to do. They did things like running, swimming, or tennis. Those who exercised moderately, around 100 minutes a week, had telomeres that looked 5 or 6 years younger. Those who exercised vigorously, around 3 hours a week, had telomeres that looked 9 years younger.₄

Telomere length is also affected by stress and how you handle it. Women with the highest perceived stress levels had 10 years more of aging than women who either handled their stress better or had less of it.₅

PACE makes it easy. In just a few minutes a day you’ll calm your nerves, relieve anxiety, and lengthen your life.

After all, telomere length is the key to youth. And long-distance running and aerobics are doing more harm than good. You’re much better off doing a program like PACE, which keeps your routine challenging but in short segments, followed by recovery.

Try this simple PACE routine to slow or stop the shortening of telomeres:

1. Choose a body-weight exercise of your choice. Choose an exercise like arm circles, knee bends, leg raises, or push-ups.
2. Once you’re ready, do 100 repetitions of the exercise. It doesn’t matter how long it takes you. Take your time. Rest if you need to. But continue until you’ve done 100 repetitions.
3. Check how long it took to finish 100 repetitions. Now rest.
4. The next time you do it, try and do it faster.

To Your Good Health,

Al Sears, MD

P.S. – If you haven’t already, join the PACE revolution TODAY.

1. Stein, R. “Exercise Could Slow Aging” Wash Post 1/29/09
2. Telomerase Activation http://www.telomeraseactivation.org/
3. Cherkas L., Hunkin, J. et. al. “The Association Between Physical Activity in Leisure Time and Leukocyte Telomere Length” Arch Intern Med. 2008;168(2):154-158
4. Stein, R. “Exercise Could Slow Aging” Wash Post 1/29/09
5. Epel ES, Blackburn EH et al. “Accelerated telomere shortening in response to life stress.” Proc Natl Acad Sci U S A. 2004 Dec 7;101(49):17312-5. Epub 2004 Dec 1.

Since I first told you about Terri’s remarkable PACE transformation, my office has received hundreds of calls, emails, and letters from people around the country.

They all want to know one thing:

How did Terri drop 68 pounds (and counting!) just from walking for 45 seconds, then resting?

It flies in the face of everything you’ve been told about exercise and weight reduction. What about doing hours of cardio? What about jumping around in aerobics class and sweatin’ to the oldies?

Terri is proof that you don’t need aerobics and cardio. You never did.

Pushing yourself to do long, boring workouts won’t get you anywhere. Do enough and you’ll wind up weakened, sick, or injured.

PACE triggers your “native fat burner.” And it doesn’t matter if you’re out-of-shape. You can start anywhere. Terri started by walking for 45 seconds at a time, then stopping to rest. When she was ready, she did it again.

No one was more surprised than Terri herself. But today she couldn’t be happier. She describes it as an “answer to her prayers.”

Here’s a letter Terri just sent to my office:

Dr. Sears, Coach Scott, and Staff…

I don’t even know how to begin to thank you all for the part you’ve played in transforming me and my life. This has been nothing short of an answered prayer for me.

I was feeling so helpless and hopeless the first day I came to Dr. Sears’ office. I had tried for so long to drop weight on my own. But it seemed I only succeeded in putting on at least another 10 lbs. I felt so out of control.

When Dr. Sears told me I was someone he would like to represent PACE, I cried. My prayer had been answered, and I knew it. I don’t think Dr. Sears quite understood my emotion, because, as I recall, he kind of gave me a little pat and said my hormones were probably low (smile)… which, come to find out, they were! But still…

Nothing has been the same from that day on, nor will it ever be the same.

Thank you, Dr. Sears, for PACE. Thank you, staff, for the compliments, the smiles, winks, the looks that are worth a thousand words, and for treating me like I’m part of your team. I feel like I truly am.

I am a part of PACE, and PACE is a part of me for life!!

It has been more than a privilege to have had the opportunity to do my physical workouts with Coach Scott. His professionalism, encouragement, inspiration, dedication, and determination are beyond words, as is this whole PACE experience. Coach Scott is a true and faithful PACE mentor… the best of the best!!

If this is sounding like I have won some kind of award, well, I feel like I HAVE!!

This whole thing has left me with a real desire to share, inspire, and encourage others that want what I now have… a healthier life with energy, strength, motivation, youthfulness, mental, physical, and emotional well-being. The list goes on and on.

Hopefully being a part of PACE will give me a chance to help others the way all of you have helped me. In it to win it…

Heartfelt and Sincere,

Terri L., West Palm Beach, FL

It’s great to hear such an overwhelming success story. I’m glad PACE helped her when nothing else could.

Terri’s approach to PACE didn’t involve anything that was too difficult or intense. It wasn’t anything she couldn’t handle.

And the results came in a hurry.

Terri:

• Shed 68 pounds of fat
• Built 14 pounds of new muscle
• Raised HDL (good cholesterol) by over 33%
• Lowered Triglycerides (blood fat) by over 36%

You can do the same for yourself.

If you can walk, you can do PACE.

In my new exercise book, PACE: The 12-Minute Fitness Revolution, you’ll find everything you need to get started.

And to make it even easier, I’m including a special report called 45 Pounds in 45 Seconds. In it, you’ll find the exact workouts Terri used to achieve her remarkable turnaround. You’ll find all the notes from her PACE trainer, Coach Scott. And you’ll even hear from Terri herself and how she felt as it all unfolded.

This special report may be the ticket you need to make it all happen for you this year.

And in combination with my new PACE book, it just might change your life.

Get your copy of PACE: The 12-Minute Fitness Revolution, along with Terri’s special report, 45 Pounds in 45 Seconds, right now…

To Your Good Health,

Al Sears, MD

So where does this “thank you” come from? It’s from a letter I received from Grant S., who got results right off the bat using my PACE fitness program.

My new fitness book, PACE: The 12-Minute Fitness Revolution, has just been published. And it picks up right where my first book, Rediscover Your Native Fitness, left off.

The new guidelines and streamlined style will accelerate your progress and get you there in half the time.

And the approach to getting started could not be easier.

No matter how out-of-shape you are – you’ll get results fast. Even if all you can do is walk and rest.

If you can stand up, you can do this.

Check out what Grant had to say…

Dear Dr. Sears,

You, my friend, I must say, are the man!

I’m 5’6” tall, 52 years old, stocky build and was 194 pounds. The problem was I was getting fatter… wearing bigger pants, new belts… I was still strong, but no real fitness!

Since starting PACE, I’ve lost 31 pounds… had to buy new pants and moved up six holes on the belt size! I still fill my XL shirts, but not with fat… I fill my shirts with my new hard body.

People ask me how I did it. I tell them, but folks have their own ideas, and they’re hard to change. The sports shop tells me it has nothing to do with intensity… they say it’s just duration! I don’t argue. If they understood, they would listen!

Yes, I do puff and sweat, but I’m never tired and stressed. I feel pumped, and my body glows. I have grown to actually like the feeling!

I can now ride my mountain bike with my 29-year-old son… and keep up, I might add! And he knows better than to take me on in an arm wrestle.

I do PACE three times a week with the stationary bike, rowing machine, and running around our one-acre block of land. I have no problems taking my heart rate to 157 to 163, and have on occasion taken it to 170.

Just last month my doctor said my blood pressure could not be better and that I looked really good. I was pretty chuffed!

I do calisthenics from your book every morning but Sunday. Four to five minutes of Hindu squats flat out. I do bar pull-ups with my hands both ways as well. I also do 210 to 220 push-ups a day, 6 days a week… 4 sets of 35 in the morning, 2 more sets in the evening.

Yesterday I had some things in one arm, and there was a big bag of compost that my wife wanted me to bring in for her. I knew it was heavy but didn’t want to make another trip… so I grabbed it with my other hand, and I surprised myself with my own sheer strength!

I have broken through mentally with ongoing exercise and am able to keep doing it, where my program would break most people.

Thank you, thank you, my friend, Dr. Sears.

Grant S., Whakatane, New Zealand

That’s quite a transformation… you have to give Grant credit for all he’s accomplished. I’m so glad PACE was able to help him reach his fitness goals.

I love to hear stories like this. When people try PACE and they feel it work, their enthusiasm is uncontainable. They look and feel reborn.

The same can happen for you…

All you have to do is get your copy of PACE and get started. That’s it.

Even if you didn’t read anything else in the book, be sure to read Chapter 5. That’s where you’ll find a how-to guide that’s so easy to follow I designed this chapter to stand all on its own. You could use this one chapter alone to fuel your PACE program for the rest of your life!

PACE is accessible to you regardless of where you start from… and PACE: The 12-Minute Fitness Revolution makes that a reality like nothing else you’ve ever seen.

This is truly the best book I’ve ever written. It draws on my 25 years of experience and puts it together in a way that’s sparking a revolution.

I’ll be sharing more PACE success stories in the coming weeks, so stay tuned…

For now, I recommend you get started right now.

It’s so easy, there’s no reason not to.

To Your Good Health,

Al Sears, MD

You are one of the first to see this.

For the first time you have access to my new PACE program.

For two years I’ve been re-working PACE to make it simpler and easier to follow, especially if you feel out-of-shape or too busy to get started.

I first published PACE back in November of 2006. It’s the first complete program that protects your heart, pumps up your lung volume, and burns fat in just 12 minutes a day.

Today, thousands of people from a dozen countries around the world are practicing my PACE program. And hundreds have sent me letters and emails, including my own patients here in South Florida.

Many tell me: “Dr. Sears… I love your PACE book, but what do I do?”

At first I was surprised by this question. But then it started to make sense. If you’re used to aerobics or cardio, PACE may be quite a shock. PACE takes as little as 12 minutes; aerobics and cardio take hours.

Gyms and community centers are full of aerobics and cardio instructors who bark commands and give orders. PACE allows you to set your own speed, pick your own type of movement, and live as an individual.

That’s quite a difference.

I understand now why it’s hard for some to get started. But your enthusiasm has inspired me to make PACE even more accessible.

The “new PACE” is packed with new research. It’s full of brand-new material. Even if you read my PACE book cover to cover, you won’t recognize this new edition.

In Chapter 1 you’ll discover research proving your lungpower is your #1 predictor of death. It’s true. Forget about heart disease, obesity, or cancer. The amount of air you can get into your lungs determines how long you will live.

Most doctors aren’t aware of this, and no one bothers to measure your lungpower during a doctor visit. But in the new edition of PACE you’ll see the clinical facts that support this critical insight and what to do about it.

Ask any doctor about lungpower, and he’ll tell you it’s impossible to change. Mainstream medicine wrongly believes that lungpower is fixed and unchangeable. Here at my clinic, I’ve proved them wrong. And in the new edition of PACE I show you exactly how to expand your lungs and boost your own longevity.

This alone would make it worth a read. But there’s so much more…

There’s new research about the dangers of long-distance running. There’s a brand-new section on foods that power up your PACE while keeping you slim. You’ll find a new streamlined chapter on heart rate and a new strategy for monitoring your heart rate that is simple and foolproof.

These new guidelines will accelerate your progress and get you there in half the time.

And the approach to getting started could not be easier.

One of the biggest changes to PACE is how to get started. In Chapter 5 you’ll find a how-to guide for PACE that’s so easy to follow I designed this chapter to stand all on its own. Even if you didn’t read anything else in the book you could use this one chapter to fuel your PACE program for the rest of your life!

PACE is accessible to you regardless of where you start from… and this new edition makes that a reality like nothing else you’ve ever seen. The “new PACE” truly is the best book I’ve ever written. It draws on my 25 years of experience and puts it together in a way that is sparking a revolution.

One of my patients is making remarkable progress using this new system.

When Terri started, she was so out-of-shape she could barely get out of bed. It took her hours to run basic errands like grocery shopping or coming to my clinic. Getting out of the car and hauling all that extra weight made life difficult.

So we tried a new approach. It’s very easy.

She walked for 45 seconds and then stopped.

She rested and then did it again.

That’s it.

Then we added the progressive element… one of the unique features of PACE. After her first week of walking for 45 seconds followed by rest, we slowly and progressively increased the challenge.

After just four months she lost 45 pounds. Today, Terri has dropped over 68 pounds and she’s still going.

Did you ever imagine you could lose 45 pounds by walking for 45 seconds? When I tell people this story, they look shell-shocked. But Terri isn’t the only one. I have dozens of other patients who made the same progress, many of whom you’ll see in the new edition.

It will work for you too.

In fact, as a special bonus I’m writing down the exact workout Terri followed, complete with her own story and a special interview. Called 45 Pounds in 45 Seconds, this special report is yours FREE, and I’ll send it straight to your inbox as soon as I’m finished writing it.

In the meantime, I’ve put together a whole package of free bonuses to make sure you don’t miss this landmark event.

When you order the new edition of PACE, you’ll get 3 FREE PACE bonuses right away. These are designed to make your PACE experience faster, better, and more remarkable.

To start, I just finished filming Rebuild REAL Strength, featuring two of my best PACE coaches. In this exclusive video collection, they show you step-by-step how to do ALL the calisthenics and body-weight exercises you’ll find in your new PACE edition.

These are the very same routines Terri used to drop 68 pounds in a matter of months. And my top PACE-certified trainers demonstrate them with an easy-to-follow style that makes them a snap.

They show you exactly how to do these moves to get the best possible results in the shortest possible time. And you don’t need a gym membership or any special equipment. You can do them right in your own home.

When the video Rebuild REAL Strength is offered to the public, it will retail for $29.95. Today it’s yours FREE.

But that’s not all. When you start PACE, the fat comes off fast. To help you track your progress, I’m throwing in a PACE Workbook and a PACE Body Composition Calculator FREE of charge.

The PACE Workbook is specially designed to help you keep track of each PACE session and record the measurements that matter. Having this alone will ensure you burn the most fat possible. And it guarantees you won’t get stuck in a rut or hit a plateau.

The PACE Workbook is an essential tool you won’t find anywhere else. It retails for $12.95, but it won’t cost you anything.

The PACE Body Composition Calculator gives you an exact body composition reading. It shows you exactly how much fat you have, and exactly how much lean body mass you have. These two numbers are critical for finding your level of fitness and tracking your progress over time.

These are the same measurements I take with my patients. Knowing them is the key to success and progress. And now they’re yours.

This innovative PACE Body Composition Calculator retails to my patients for $12.95, but today it won’t cost you anything.

Don’t miss out. You’re one of the first to see the new edition of PACE.

Please remember…

Today, you’ll get the hardcover edition of the “new PACE,” plus these FREE bonuses:

• Rebuild REAL Strength, the complete video demonstrations of the calisthenics and body-weight exercises you’ll find in Chapter 9 of your book.
• The PACE Workbook to ensure your progress and track your gains.
• The PACE Body Composition Calculator to effortlessly find and monitor the extreme fat loss you’ll experience with PACE.
• PLUS, the special report, 45 Pounds in 45 Seconds showing you step-by-step how Terri burned all that fat by walking for a few seconds and resting.

If you like, I’ll even autograph the book for you.

But don’t wait too long… After January 1st, this opportunity will be gone.

Join the PACE revolution today…

To Your Good Health,

Al Sears, MD

Here’s one for you: PACE may save you from cancer.

A new study shows that high intensity exercise cuts your risk of getting cancer in half.₁

The study, published in the British Journal of Sports Medicine, followed Finnish men for 16 years. It tracked the type of activity the men did each week. And it found that the higher the intensity of the exercise, the lower the risk of getting cancer.

This study backs up the myriad benefits of high intensity exercise, but it’s the first study ever to look at the relationship between exercise intensity and cancer.

But here’s the point not considered by the study’s authors: Not everyone can do high intensity exercise. It was designed for elite athletes who train for the Olympics. You can’t expect deconditioned people to do this type of exercise. It’s not safe. That’s why I designed PACE. PACE gets regular folks to the point where they can do high intensity exercise, safely and quickly.

You start out easy, measuring the intensity of your exercise in some way – the number of repetitions you do, the time it takes for you to do a set, etc. Then you gradually increase it. Over the long run, you’ll notice that it’s easier and easier for you to do your exercise at a slightly higher intensity as you go.

In just minutes a day, you’ll work your way up to getting the benefits of high intensity exercise – without any stress and danger to your body. PACE trains your body to change your metabolism, burn fat, make you more youthful, and utilize more oxygen – which may be the key to its cancer-fighting power.

PACE floods your cells with life-giving oxygen. Oxygen is the basic fuel for cell metabolism. If you don’t have it, energy production drops and the cells lose their ability to repair DNA. Low oxygen levels in the cells – chronic hypoxia – is a cause of chronic disease, especially cancer.

Unfortunately, in our modern world, low oxygen levels in our cells are common. We are a nation of couch potatoes. When we do exercise, it’s usually cardio and aerobics. But those don’t raise your oxygen levels enough. The key to raising your oxygen levels is high intensity exertion.

PACE pumps oxygen-rich blood to your vital organs by up to 18 times more than light exercise such as walking.₂ PACE gives you:

• 400% more oxygen to your lungs
• 1733% more oxygen to your muscles
• Nearly double the oxygen to your brain
• 331% more oxygen from your heart

This doesn’t happen when you jog or do other medium intensity exercises.

This may be one of the reasons why our ancestors stayed disease-free. They had to do intense exertion to survive. Maybe your body needs the oxygen to thrive.

Get started with PACE today and cut your risk of cancer in half. What are you waiting for?

Here’s a workout that you can do right now – whether you’re reading this at work or at home. In fact, I’m going to do it along with you.

Get up from your chair. Make sure you have some space around you. We’re going to do some jumping jacks. Remember those from when you were in middle school? They’re a great exercise to get your heart pumping and your lungs working.

Stand with your feet together and your arms at your side. Jump out with your legs and raise your arms over your head. Breathe through your nose. Return to your starting position and repeat. Do 25 jumping jacks.

Stop and recover until your heart rate slows and you feel like you are almost back to normal.

Do 25 more jumping jacks, but this time, increase the speed. Try to get them done in half the time you did the first set. Recover.

Do 35 jumping jacks, a little faster this time. You’ll start to feel the burn in your legs and your breathing get harder.

Do a few more sets, increasing the number and the speed each time. But remember to recover in between. Do these sets three times a week. You’ll notice the time it takes for you to recover will decrease and you’ll be working at a high intensity in no time!

The new edition of my PACE book will show you exactly how to go from couch potato to high intensity exercise in just 12 minutes a day. In the five years since the first edition came out, I’ve worked with thousands of patients. Their feedback has helped me fine-tune the program. You’ll get more workouts. And you’ll learn more secrets to making PACE work for you.

To Your Good Health,

Al Sears, MD

1. J A Laukkanen et al. “Intensity of leisure-time physical activity and cancer mortality in men,” Br J Sports Med 2009;0:1–5. doi:10.1136/bjsm.2008.056713. http://press.psprings.co.uk/bjsm/july/sm56713.pdf
2. Adapted from: von Ardenne, M. Oxygen Multistep Therapy. Thieme. 1990. p. 144

Back in the 1930s, a German doctor and a track coach got together and invented this brilliant training technique.

The athletes sprinted 200 meters and rested for a short time.

Then they did again. A 200-meter sprint followed by a short period of rest. And again.

It worked. Their students broke world record after world record. Roger Banister, the first man to run the mile in under 4 minutes, used this workout.

It was a breakthrough in fitness. They were the first to see that doing a short burst of activity followed by rest is the best way to exercise.

But here’s the deal, you have to be as fit as an Olympic athlete to do it.

I have a better way. It is accessible to everybody. No matter what your fitness level, you can burn fat in minutes a day.

It’s called interval training. When people hear about my PACE program, they think it’s the same as interval training. And while PACE uses some of the same principles, there’s a major difference.

Few people are conditioned enough to do interval training. Think about the workout they used. Could you sprint the length of two football fields and be ready to do it again after a 90 second break? Probably not.

But you can do PACE.

The secret is progressivity. You don’t have to start with a high intensity workout right off the bat. The idea is to work your way up to it. You just have to tax yourself a little bit more every time you do a set.

One of the breakthroughs of PACE is that you can get the benefits of high intensity training regardless of the level you start at. You can bulletproof your heart, expand your lung capacity, and drop a ton of weight by making small, incremental changes.

Take my patient Terri, for example. I told you her story a couple of months ago. When I first met Terri, the only exercise she could manage was to walk 45 seconds. So that’s what we did. I didn’t make Terri do wind sprints. We worked at her level. The only thing I asked of Terri is to push herself a little more each time.

It’s those incremental improvements, or progressivity, that helped Terri get back in shape. Now she’s running. And biking. And swimming laps. She tells me that she’s more active than she’s ever been – even when she was a kid!

Terri stuck with PACE because she started to see results fast. Now she’s showing her friends how to do PACE.

To get started yourself, pick an activity that you like to do. It just needs to be something that will give your heart and lungs a bit of a challenge. I like bicycling and swimming because they avoid overuse injuries. What you do will depend on your level of fitness. Here are some guidelines:

• Do a light warm up and stretch before each exercise session.
• Start with 20 minutes every other day. (This averages to only 10 minutes per day).
• Start easy and increase gradually.
• As you get into better shape, you will increase the intensity in each session.
• Begin breaking those 20 minutes into shorter “mini-intervals” of exercise and rest.
• Use briefer and briefer episodes of gradually increasing intensity.
• A light activity “cool down” for a couple of minutes has been shown to reduce muscle soreness after exercise.

As it gets easier, focus on increasing the intensity. In other words, as your body adapts, step it up a notch. You shouldn’t be lightheaded. Feeling slightly winded and panting is what you’re looking for.

When my alarm clock goes off at 6 o’clock in the morning, I do two things: lace up my cross trainers and strap on my heart rate monitor.

Then I go to the kitchen, drink 12 oz. of pure H2O and start my PACE program.

Fifteen minutes later, I’m finished. That’s all the time it takes to strengthen your heart, expand your lung capacity, and keep yourself in shape. You don’t need to suffer through long, boring workouts or sign up for an expensive gym membership.

The one thing I do recommend, though, is a heart rate monitor. It’s one of the best tools to make sure you’re doing PACE right.

Your heart rate gives a clear and accurate picture of your progress. It helps you…

• Track Your Recovery Time. Your recovery time is a marker for your heart health. If your heart rate doesn’t slow down at least 30 beats in the first minute, you’re in poor shape. If your recovery heart rate slows down more than 50 beats in the first minute, you’re in excellent shape.
• Gauge the Intensity of Your Exertion. Measuring intensity is an important aspect of PACE workouts. Underperform and you won’t get the benefits. Overperform and you’ll put yourself at risk.

If your heart rate is less than your target range during exercise, you can speed up or work harder. But if your heart rate is higher than your target zone, you’ll need to slow down.

• Determine Whether You’ve Entered the “Supra-aerobic Zone.” When you finish an exertion period and go into a recovery period, your heart rate should go up a few ticks. This usually takes place in the first 10 to 15 seconds.

As your recovery period continues, your heart rate will start to come down. This is a surefire way to know you’re doing PACE correctly and will help you build a bulletproof heart and powerful lungs.

Personally, I use a heart rate monitor during all my PACE workouts. It makes it much easier to track my heart rate than stopping to count pulse beats. Plus, some of the features – especially the alarms and timers – come in handy.

But there are problems with heart rate monitors. I’ve noticed that a lot of them have so many gadgets they’re almost impossible to use. Worse, many of the ones I’ve tried over the years have been downright defective.

I’ve found a reliable, easy-to-use, 6-function heart rate monitor that I’ve been using with my patients… with great success. They’re telling me how much their exercise routines have improved now that they can follow the intensity of their exertions.

My patients are so happy with the monitor that I wanted to make sure you could get one, too. It’s the best kind … the type that has a chest strap and wristwatch. The chest strap rests right up against your heart, so you know you’re always getting an accurate reading.

And it has everything you need to track your recovery time, gauge your exertion levels and find out if you’re reaching your supra-aerobic zone. In fact, it has three different audible (2 visual) alarms to help you track your progress.

When you order your own PACE heart rate monitor, I’ll throw in a set of skin-fold calipers so you can measure your body fat to lean muscle mass ratio. Plus, you’ll also get a myotape measure that lets you see how the inches are melting off of you. I’ll even include a body fat composition chart – all for free – so you can track your measurements over time.

Now you’ll be able to gauge the intensity of your PACE workouts … accurately measure how much body fat you’re losing … and know exactly how many inches you’re losing around the waist, thighs and buttocks.

Click to get your PACE Heart Rate Monitor.

To Your Good Health,

Al Sears, MD

P.S. If you haven’t tried PACE, get started today. I’ve put together a special PACE complete package that gives you 20% off everything you need to get started. The PACE book, the PACE DVD, the heart rate monitor, skin-fold calipers, body fat composition guide and a myotape measure.

Today is my 53rd birthday and to celebrate I invited some of my family out West.

We’re here in Flagstaff preparing to climb Humphreys Peak, Arizona’s highest mountain. My brother Dave and my son Dylan are here with me. Tomorrow morning we leave base camp.

The climb will take the entire day and with an elevation of 12,633 feet, the high altitude will be a real challenge. But my lungs are up for it.

I recently measured my lung strength with a “Vo2 max” test at my clinic. I scored better than what an 18-year-old is expected to do. Not bad for someone in their 50s.

Your Vo2 max is the amount of oxygen you can use in a given time period. It’s a good way to measure your true lungpower. A lot my patients have lungs that act much older than they really are. And that’s bad news.

Your lungs are your number one risk factor of dying… of all causes.

That’s what the independent, longest-running study in medical history, the Framingham Heart Study, concluded. And a study by the American College of Chest Physicians not only confirmed this, it also found that even people with only moderate lung impairment risked an early death.

I know this from my own practice as well. Reconditioning your heart and lungs is the foundation of my PACE program.

With the right type of exertion you can rebuild your lungpower. It’s not pseudoscience or fantasy. Most people are skeptical, but I have definitive proof. A German doctor in the late 1960s and early 1970s proved that elderly men who practice an aspect of PACE could have the lungpower of someone in their 30s or 40s.

You’ll discover more of the details when the new edition of my PACE book comes out. But I’ve tested this technique on myself as well. That’s why I consider mountain climbing to be a “worthy challenge.” The higher you go, the harder it is for you to breathe. Your lungs need to be in top shape.

But you don’t need a mountain to get the right type of challenge. You can boost your lungpower right at home… right in your own neighborhood.

I have patients in Cincinnati that live near a hill. They practice PACE by walking up the hill as fast as they can. And by now they can run up the hill. He’s in his 70s and she’s in her 60s. They say it’s changed their lives.

Do you live on a hilly street? Is there a park in your town with a hill? You can follow their PACE workout too.

Here’s how you do it:

Start by walking up the hill. Measure your heart rate when you get to the top after walking. Then walk slowly down the hill.

The next time you go up the hill, give yourself more of a challenge. If you walked the first time, then “power walk” the next time. Get your arms out in front of you and move your hips when you walk. Take your heart rate again, stop and relax. Get a drink of water.

On your third time up the hill, try jogging. You’ll start to notice that it takes more effort for each set. You’ll be winded and panting. This is what we call “oxygen debt.” When your body realizes that you are demanding more oxygen, it triggers the adaptive response of increasing your lung size.

If you feel light-headed or dizzy, stop and relax. Respect your limits.

Even if you don’t have a hill or a park in your neighborhood, if you think creatively, you can find opportunities in your daily life to practice PACE. Try this: The next time you go to the grocery store, park as far away as possible and speed walk to the store.

Or if you live near the beach, try walking as fast as you can in sand.

You’ll be amazed by the results.

To Your Good Health,

Al Sears, MD

I’m stunned. I just went online and discovered other companies using my PACE articles – even excerpts from my book – to sell their own exercise programs. There are at least a dozen Google ads and YouTube videos on PACE, all of which have nothing to do with me or the real PACE program.

It’s all a bit overwhelming. But I’m flattered. PACE is practiced by over 50,000 people in a dozen countries around the world. You should see some of the letters I get. They come from far-flung places like Japan, the Congo, Malaysia.

They all read the book, but come back and ask me for a way to “follow along.”

So if you’re up for burning fat, getting lean and turning your heart and lungs into a high-performance powerhouse, I have good news.

I’ll take you step-by-step through my PACE program, giving you an insider’s look at the revolutionary program that put aerobics out of business.

And it couldn’t be easier. Just watch the DVD and follow along.

Getting Lean is as Easy as Pushing “Play” on Your DVD Player

In this hour-long video, my team of fitness experts and I guide you through the techniques that make PACE work and how to use them. You’ll discover the PACE fat burning secrets and see them in practice – not just as a theory on a written page.

Applied to actual workouts you can do yourself, you’ll see the PACE principles laid out in front of you. No more guesswork… no more wondering if you’re doing it right… You’ll get the whole story in a way that’s easy to understand and easy to do.

Hearing me go through the PACE program in my own words gives you a sense of recognition. And when you combine my instruction with an actual demonstration of some of the best PACE techniques, everything falls into place.

My PACE DVD makes PACE easier for you. You’ll get sample PACE routines for both indoors and out. If you don’t have access to a gym, it’s not a problem. You’ll find a PACE program that fits your needs.

After watching it, you may think to yourself, “Is that all there is to it? Are you sure I can do that and get results?” That’s a common reaction. But the answer is, “yes.”

You see, we’ve been conditioned to believe that burning fat is hard work that takes hours to achieve. But compared to cardio or aerobics, PACE is easy and takes up much less of your time.

PACE is fast and gets to the point. It’s not the grueling drudgery you’re used to… it’s not at all what “cardio” feels like. You’ll feel winded and sweat up a storm, but you’ll be invigorated after it’s done, not tired and bored.

Burn Fat Quickly and Effectively Without Boring Gym Routines

Follow along as I take you through my fat burning PACE routines. These workouts give you a good challenge, but are easy to do – even if you’re currently out of shape.

And they’re good enough to use long term. Even better, you can use these moves anywhere. At the gym, at home, in a hotel room… they’re very flexible.

Whenever I do these PACE routines, I can really feel my abs get tighter. I’ve already lost another inch around my waist, and that’s on top of what I lost since the start of the summer.

This DVD makes PACE convenient. You can load it onto your laptop or iPod. You can literally watch it anywhere. It’s a portable PACE lesson anywhere you go.

It really helps with one of the most effective fat burners you can use with PACE. I’m talking about the now famous “Hindu Squat.”

Pump Up Your Metabolism and Build Pounds of

New Muscle in Under 10 Minutes a Day…

You’ve probably heard me talk about Hindu squats and Hindu pushups. But have you tried them? If you haven’t I have good news: These two fat-melting calisthenics are expertly demonstrated on my DVD.

One of my PACE students shows you the movements and takes you through a complete workout. They look simple enough, but wait until you do them for three solid minutes: You’ll feel the burn, but they work wonders.

Hindu squats and pushups are well known for their ability to keep you slim and strong. They may be the two best exercises you can do. Aside from helping you build new muscle fast, they will lower your blood pressure, burn pounds of fat and relieve many types of lower back pain.

What’s more, you’ll improve your chances of staying active and independent as you age. Compound hip and leg movements – like in the Hindu squat – work the muscles that keep you mobile. That will keep you on your feet and out of a wheelchair no matter how old you get.

For the last month, I’ve been alternating between the fat burning routines and the Hindu squats and pushups. And I have to tell you, adding the squats and pushups make all the difference.

I’ve seen results too. My face is leaner and my belly is as flat as it’s been in 15 years. This workout alone makes the DVD something to consider.

Just remember to keep doing them. One set feels good, but to get the fat off, you need to make them part of your regular routine.

That’s where the video becomes very useful. All you have to do is play that section of the DVD and follow along. It makes it a lot easier; especially on days when you need an extra push.

Let My Expert Team and I Give You Insights into PACE

In addition to the workouts and the demonstrations, you’ll hear me go through the finer points of PACE and how to use them to make your own PACE experience as rewarding as possible.

PACE is about getting reconnected to your own instincts. These are the feelings and impulses that have become dull and worn out from the conditioning of our modern world.

In my DVD I show you why you need PACE and how to bring out some its fundamental techniques. You’ll hear about the “oxygen debt” and why it turns on your body’s fat burning mechanism. You’ll also hear about fat burning techniques that you didn’t get from the book.

And You’ll Get My New Report

It’s Packed with 10 New Fat Burning Workouts

Make sure you get my new fat burning report. It’s yours today at no extra cost. This series includes new ideas and new insights you won’t find in my book or DVD.

I write new material on PACE all the time. Over the last two years I’ve answered reader questions, given specific new advice to patients and come up with new ways to make PACE easier and more effective.

To help you get lean even faster, I put this collection into a special series called Top 10 Fat Burning Workouts.

Here’s a quick look:

• Having trouble making progress with PACE? Just follow this simple checklist.
• How to achieve an “oxygen debt” every time you do PACE.
• Create your own PACE routine. No gyms, or special equipment required. Just follow these simple guidelines.
• Learn the secret of “heart rate variability” and how it protects you from deadly heart attacks.
• Keep from falling back into the “aerobics trap.” This is the number one mistake people make with PACE.
• Stop your chronic loss of muscle mass: This simple technique keeps you completely mobile and independent as you age.
• And many other fat-busting tips and techniques… all of them simple and easy to understand.

Get Plugged in to My PACE DVD

PACE on DVD keeps you motivated and inspired. It’s a great workout tool. Even after you get the instruction, the workouts are great to go back to again and again.

You can get started right now. I’ll be right there in your living room.

Of course, I stand behind everything I do. If you watch it and don’t like it, just send it back and I’ll reimburse you, no questions asked. I’ll even refund your shipping and handling. It either works or you don’t pay.

I invite you to join me today. It takes just seconds.

P.S. – Don’t have the PACE book yet? I had Cindy, our services director, put something together just in case… PACE is essential reading, don’t miss out.

To Your Good Health,

Al Sears, MD

Soon you’ll have access to my new PACE program.

For two years I’ve been re-working PACE to make it simpler and easier to follow; especially if you feel out of shape or too busy to get started.

I first published PACE back in November of 2006. It’s the first complete program that protects your heart, pumps up your lung volume and burns fat in minutes a day.

Today, thousands of people from a dozen countries around the world are practicing PACE. And hundreds have sent me letters and e-mails, including my own patients here in South Florida.

Many tell me: “Dr. Sears… I love your PACE book, but what do I do?”

PACE may be quite a shock. PACE takes as little as 12 minutes, aerobics and cardio take hours.

Gyms and community centers are full of aerobics and cardio instructors who bark commands and give orders. PACE allows you to set your own speed, pick your own type of movement and live as an individual.

That’s quite a difference.

I understand now why it’s hard for some to get started. But your enthusiasm has inspired me to make PACE even more accessible.

Right now I’m writing the last two chapters of the new edition. It’s full of new material. Even if you read my PACE book cover to cover, you won’t recognize this new edition.

The “new PACE” is packed with new research. And the approach to getting started could not be easier.

Here’s a story of one of my patients making remarkable progress.

When Terri started, she was so out of shape she could barely get out of bed. It took her hours to run basic errands like grocery shopping or coming to my clinic. Getting out of the car and hauling all that extra weight made life difficult.

So we tried a new approach. It’s very easy.

She walked for 45 seconds and then stopped.

She rested and then did it again.

That’s it.

Then we added the progressive element… one of the unique features of PACE. After her first week of walking for 45 seconds followed by rest, we slowly and progressively increased the challenge.

After just three months she lost 27 pounds. Today, Terri has dropped over 53 pounds and she’s still going.

Did you ever think you could lose 53 pounds by walking for 45 seconds? When I tell people this story, they’re shocked. But I have Terri’s progress recorded from the very beginning.

I have before and after pictures showing her remarkable transformation.

BEFORE AFTER 7 MONTHS

The new approach to PACE worked for Terri… it can work for you, too.

If you want to get a taste for PACE, here are a few things you can do right now:

• Find an exertion level: Push yourself until you are breathing heavily, until you’re at a level where you feel it would be hard to carry on a conversation. You can do this by running, biking, on a machine at the gym, etc.
• Dynamic Rest: Stop and recover. Now measure your heart rate. You can do that with a heart rate monitor or you can find your pulse. When you feel your heart beating, count the number of beats for six seconds and multiply by ten. That’s your pulse rate.
• Record your progress: How long did it take you to reach a high level of exertion? How long did it take you to recover? What was your heart rate? Write it down.

In future letters I’ll give you more tips for doing your own PACE routine, and a sneak peek of the new edition.

Stay tuned…

To Your Good Health,

Al Sears, MD

It’s a tough job, but somebody has to do it! In two weeks, I’m heading to Reno, Nev. to be a judge at the annual Ms. Fitness USA competition.

Unlike bodybuilding competitions, it’s not all about vanity.

These women don’t just look good. They have to show that they’re truly fit.

But that’s not what amazes me about these contestants.

To me, the real inspiration is that these are regular women. They don’t do this for a living. They’ve got full-time jobs… have husbands… raise children. And have many other day-to-day responsibilities.

Except for professional athletes, that’s where most of us are. We have to squeeze in time to be fit and healthy whenever and wherever our busy schedules allow.

That’s one of the reasons I developed PACE.

It’s simply the most time-efficient way to get fit and look great. In as little as 10 minutes a day, PACE can help you lose inches off your hips, butt and thighs… while toning your muscles and strengthening your heart and lungs.

In fact, even though I’m busy during the day seeing patients or working on new research, I always manage to get my PACE workout in. Even if it means sprinting up the office stairs during lunchtime…

PACE is a quick way to drop the pounds and get in shape.

Put simply, you exert yourself to your maximum, followed by a period of dynamic rest.

For example, you might do a 2-minute sprint up hill, followed by a slow 2-minute walk back to cool down. Then do 4 minutes of sprinting followed by 4 minutes of rest.

By slowly increasing how hard you exert yourself, you shorten the total duration of the exercise routine, making endless hours of cardio unnecessary and ineffective.

If you haven’t already, I recommend you pick up a copy of my PACE DVD. Just pop it in your DVD player and within seconds, you’ll see exactly how to perform the PACE exercises and routine. What’s more, you’ll see how it can fit into your busy schedule.

It’s that easy.

In the meantime, check out the latest issue of Ms. Fitness magazine. They’re featuring my PACE program on the back cover.

To Your Good Health,

Al Sears, MD

If you’re thinking about taking up jogging to get in shape, I urge you to listen to this amazing story first…

A few weeks ago I watched this story on ESPN. Robert Kraft – known to his fans as “Raven” – has jogged 8 miles on Miami Beach every day for the last 34 years. On March 29, 2009, he hit an epic milestone. 100,000 miles of jogging.

Now that’s dedication! It was a great story. Except…

At just 58 years old, Raven is nearly crippled. He has:

• Back pain
• Knee pain
• Foot pain
• Neck pain
• Degenerative discs
• Sciatica
• Arthritis

During the segment he admitted to barely being able to get out of bed in the morning. And just walking out of his room is a herculean task.

This is not unique to Raven either. Injury and intense pain is common among long distance runners.

In fact, just look at some of the article titles on the Runner’s World website. It seems like every other one is a tip on how to deal with jogging-related injuries:

• “No More Sore Shins”
• “Get Over It: Foot Pain”
• “My Knee Aches”
• My favorite is “Painful Thoughts: When your body pleads with you to stop, your mind can keep you going”

Let me be clear. Jogging is a good way to destroy your body. Raven’s story and the writers at Runner’s World show exactly what’s in store for anyone who runs long distances frequently.

Jogging is the exact opposite type of exercise I prescribe to patients who come to my clinic looking to get into phenomenal shape. And most of them are very surprised to hear that you can burn fat and pack on muscle without brutally long workouts or hours in the gym.

If you have your heart set on running, why not try short sprints instead? Brief sprints increase your lung volume, strengthens your heart, and gets you in great shape. Try out this PACE® workout and you’ll see results in just minutes a day.

Treat this workout as a framework. Tailor each set to your level of conditioning – add or drop a set as you see fit. You should be panting at the end of each exertion period, but you should not be exhausted throughout the workout.

The key to PACE is short duration exercises that get progressively harder. As you gradually increase the intensity, your body will respond.

So hang up your jogging shoes and learn more about PACE. Your body will thank you.

To Your Good Health,

Al Sears, MD

1. Bernard et al. “L-carnitine supplementation and physical exercise restore age-associated decline…” 2008. The Journals of Gerontolology A: Biological Sciences and Medical Sciences. 63(10):1027-33.
2. Hooshmand et al. “Dietary L-carnitine supplementation improves bone mineral density by suppressing bone turnover in aged ovariectomized rats.” 2008. Phytomedicine. 15(8):595-601.

Summer’s here. That means it’s time to roll out your “beach-ready” body for maximum outdoor fun.

If you’re not feeling quite there yet, don’t sweat it. My good friend and PACE® trainer Coach Yari just showed me and my staff a turbo-charged 6-minute workout. It’s awesome. This routine will get your body burning fat like a blowtorch.

It figures Coach Yari would come up with something this simple. She was voted “America’s Next Fitness Phenom of 2008” by Project Breakout.

It’s an “oldie but a goodie.” It’s a basic form of calisthenics. Soldiers and athletes have been using for years to stay ripped. She calls it the Burpee. It’s also known as the “squat thrust jump.”

The squat thrust jump is super-effective because it targets all muscle groups: Chest, calves, shoulders, quads, hamstrings, arms, back… you name it. Of course, consult with your doctor if you’ve had any injuries before giving it a try.

Here’s Coach Yari demonstrating it herself:

Step 1: Just as the name says, squat!

Step 2: Place your hands on the ground.

Step 3: Thrust your legs back and land in a push-up position.

Step 4: Jump your way back to a squatting position.

Step 5: Jump up with your hands in the air. Beginners, just stand up.

Step 6: Repeat.

As you can see, it’s a simple (but challenging) variation of your basic squat thrust. Start off slow until you can get the hang of it.

Pay close attention to keeping proper form as you do the Burpee—but really give it your all, too (except for the first warm-up set, of course). Your total exertion time should be no longer than 6 minutes, but be sure to allow yourself all the recovery time you need to feel ready for your next set.

Here’s the 4-week schedule Coach Yari recommends for maximum fat-burning power:

Coach Yari has several other 6-minute workouts that you can learn. She’s holding a 3-day Health and Fitness Retreat in Delray Beach, Florida. It runs from July 10-12, 2009. This is an event you won’t want to miss. I’ll be there as both a speaker and a participant. There are only a few slots left, so be sure to sign up today.

To Your Good Health,

Al Sears, MD