Water is crucial to our survival; clean water is a matter of life and death. So, when news recently broke out that the Selangor government had been pumping water from disused mining ponds into Sungai Selangor to deal with the water crisis, there was a public outcry, especially when an independent report allegedly claimed that the water contained metal elements above safe limits (asl) such as manganese (135% asl), iron (554% asl), nickel (240% asl) and lead (460% asl).

For decades, scientists have shown solid correlation between heavy metal-contaminated drinking water and harmful chronic illnesses.

Effects of heavy metals in drinking water

Lead – Nephrotoxicity, neurotoxicity, hypertension, reproductive problems, abdominal pains, insomnia

Mercury – Liver damage, neural damage, teratogenesis

Cadmium – Kidney failure, chronic anaemia, painful bone disorders and vomiting

Copper – Liver cirrhosis, chronic anaemia, abdominal pain, metabolic disorders

Molybdenum – Liver cirrhosis

Arsenic – Cancers, kidney damage & failure, liver & respiratory problems, diabetes, anaemia, decreased intelligence in children, miscarriages, infant mortality

Manganese – Toxicity to the nervous system and reduced intelligence in children

Metal-contaminated water everywhere

Toxic heavy metals are found in drinking water in every continent. For example, high concentrations of arsenic have been found in drinking water in China, Bangladesh, Vietnam, Taiwan, Thailand, Nepal, Chile, Western United States, and central New Mexico as well as Northern Ethiopia. Mercury pollution has been in Venezuela while in Denmark, nickel was detected in 3,362 wells.

Meanwhile, half of the hundreds of millions of people living in China cities are using tap water containing harmful pollutants. In Egypt, concentrations of heavy metals including iron, zinc, copper, manganese, cadmium and lead have been found in water and sediments in northern Delta Lakes.

SUCCESS Isn’t About How Much You Sow, But How Much You REAP


For over 16 years, Meor worked as a senior engineer at one of the biggest telecommunication service providers. His life revolved completely around work – he was on standby duty 24/7 to fix any system operations failure nationwide, even during festive celebrations. Nevertheless, he continued this stifling lifestyle as he had very limited choices.

However, he continued to look out for opportunities to improve his as well as his family’s life. Believing that network marketing was a way to earn more money, he had joined over 15 MLM companies. He had also worked as an insurance agent and tried the internet business. None of these attempts yielded his desired results. Then in 2008, he discovered Elken.

His wife, a former remisier of over 16 years at a local broker firm, had always disliked the MLM business as she thought they were a scam. However, her anti-MLM perception changed entirely as she fell in love with the Elken business after understanding the science behind Elken’s beauty products, especially Eternal Beauty and DX, as well as Elken’s unique heart-to-heart culture.


“I got to know Elken after I purchased Bio Pure and was amazed by Elken’s MRT health concept. As a survivor of colon cancer, I had undergone surgery and chemotherapy for 6 consecutive months. During the recovery period, taking MRT products helped a lot, especially Elken Spirulina,” Meor enthused. “That was how I started to diligently share Elken’s quality products with our family and friends. As a result, we became Manager within 4 days, ESM by the 3rd month, DCM within 10 months and qualified for our car fund.”

With absolute confidence in the Elken opportunity, he committed to purchasing a brand new Honda Accord worth RM150K after pursuing the Elken business for 3 months. By the 2nd year, he had achieved the rank of CCM and qualified for the 20-year house fund. By passionately and sincerely sharing Elken’s health and beauty products and business opportunity, the couple derived so much joy that they decided to make Elken their fulltime career.


Like everybody else, this couple faced challenges and disappointments. “First it was from our friends, then our own families whose sarcastic remarks really hurt and discouraged us. Our children became our main dream stealers as they couldn’t understand and didn’t support our involvement in Elken.” Meor recalled.

“We’re very grateful for the support and guidance of our uplines, MCCM Hadi and Josi. They constantly pushed us to unleash our hidden potential. By overcoming every challenge, we were one step closer to our goal. Of course, the tireless motivation and support of our senior uplines also helped us to become who we are today.”

Now that their business has stabilized, Meor is grateful to have more quality time for the 4 children – Meor Muhammad Syafiq (17), Siti Maisarah (15), Meor Harith Daniel (12) and Meor Iskandar Fahmi (9) – and giving them the quality education they couldn’t afford before. “They were our dream stealers, but in fact, they always been our dream catalyst,” Meor stressed.

He praised Elken’s exceptionally effective System Education, positive culture, a fair and lucrative marketing plan, and the company’s support as the factors for their success. “This combination is a strong magnetic force for us to continue striving with the network to achieve bigger dreams in Elken,” he shared.

Breaking their own monthly record from month to month has always been their main objective. Finally, the dream to own a luxury BMW 5 Series (F10) and enjoy financial freedom has materialized. In addition, they have never missed any opportunity to travel for free with Elken.

How have they managed to continuously realised their dreams? “We’re always lived by Elken’s vision of ‘Builds you to build others’. We must have the right attitude and thinking. Always think and stay positive. Believe it to own it,” Meor said.

“As long as we do our best, Allah will give us the best in return,” the newly-crowned and charismatic 91st MCCM concluded.

Stress May Blow Your Brains Away!

Protect Your Brain From The Harmful Stress

Stress is so common these days that even children are experiencing it. But stress isn’t always bad. In small amounts, it can help you perform well under pressure and even save your life. However, long-term stress is likely to damage your health and impair your performance as a result of our body losing minerals and nutrients. That’s why people under stress suffer from poor appetite, chronic fatigue and lack of sleep, which in turn lead to further and inadequate intake of nutrients and minerals. If this cycle is not stopped, it will repeat itself until the body breaks down.

One of the major organs affected during stress is the brain, which controls all your bodily functions. Under stress, we experience cognitive problems such as memory lapses, inability to concentrate, focus and absorb information, depression, and poor judgment.

The human brain is a highly protected organ due to its critical function in determining life and death. As such, only selective nutrients and minerals can pass into the brain. Long-term stress will cause the brain to lose essential nutrients and minerals. Under stress, the damaged cells would not know which minerals they are lacking and slowly die due to inadequate nutrients. Unfortunately, brain cells can only regenerate in very limited and special circumstance, hence we should keep our brain cells healthy at all times.

Consequences of Inadequate Minerals on Brain Functions

IRON – Decreases flow of oxygen to the brain, resulting in lethargy, irritability and inability to concentrate.

MAGNESIUM – Remain tense when under pressure, more likely to be irritable, anxious, depressed and suffer insomnia.

POTASSIUM – An important nutrient against chronic stress, it helps our nervous system, muscles and heart function properly. Inadequate potassium may cause insomnia, nervousness and depression.

ZINC – When you are stressed out, your brain uses more zinc and quickly run out of this mineral. Inadequacy can cause irritability, depression and an depressed immune system.

LITHIUM – Serotonin is a hormone and a neurotransmitter that acts as a chemical messenger which is usually related to a positive mood. A lack of lithium will decrease the serotonin level in the brain, thus depressing our mood.

Brain Protection

Kington is a highly-prized solution harvested from the ocean vortex and proven to contain up to 83 kinds of bioavailable trace elements that are easily absorbed in the body.

We cannot avoid stress, but the brain mineral restorative properties of Kington Minerale offer the best protection against stress-related ailments.

Miracle Life-Giving Fluid

Minerals Of Earth

“The fluid in Kington Minerale is exactly the same fluid that created all life on Planet Earth and has since been supplying life for 3.8 million years. That’s why Kington Minerale has miraculously enhanced the health of its users and brought significant improvement to medical conditions such as autism and Down’s syndrome.”

Perinatal specialist Dr Roy Dittmann revealed this at a recent Elken seminar entitled “A Revolutionary Organic Approach To Having An Extraordinary Baby”.

“Kington Minerale is the most powerful tool that works for babies, not only to help avoid birth defects but gives babies the highest level of health. In my 30-year career, it is the single most important nutritional supplement I’ve found.” Dr Dittmann said.

Kington Minerale contains 83 bioavailable minerals, all the elements needed for the optimal health of babies. But, it’s so much more than minerals; it contains ‘living enzymes, co-factors and synergists that teach your body everything it needs to adapts to the environment,” Dr Dittmann enthused. “Sea water, amniotic fluid and breast milk all have similar profiles and there is no product that can replace Kington. You can’t produce Kington in a laboratory.

He shared that he had witnessed 3 or 4 causes of babies diagnosed with Down’s Syndrome in utero, but after the mothers took Kington Minerale, they were born normal. Likewise, kids with severe autism have also recovered.

Childhood diseases worry Dr Dittmann because in the USA and other developed countries, 54% of children have one or more debilitating disease. “Childhood diseases are signs of mineral deficiencies. In fact, most of us are suffering chronic mineral deficiencies and imbalances due to mineral-deficient soil which produces far less nutrient-dense food.

“When we are mineral deficient, our cells can’t inform our genes, enzymes and microbes in our guts. Our epigenetic environment is then complete and so, our babies are not properly formed.” he explained.

On the other hand, when farmers spray sea water on the soil to replenish the minerals, they get bigger, better and tastier products because the minerals feed the microbes which produce enzymes to boost the plant’s ability to absorb and utilise the soil nutrients. The epigenetic environment is thus improved.

“Kington Minerale works similarly to put back the minerals in our body to enhance our epigenetic environment and maximise development and health,” Dr Dittmann stressed.

Autism – a time bomb
One childhood disease that particularly worries Dr Dittmann is autism. The statistic is grim – 1 in 2 children will have autism by 2025 if we do nothing, according to scientists!

He revealed the top causes of autism.

Toxic heavy metals

Children are widely exposed as these are abundant everywhere, through paint and crayons, mercury in fish, dental fillings, vaccines and many other daily items. Heavy metals suppress and delete genes, and cause brain encephaly (inflammation), which results in autism. “Tests on hair of autistic children and their parents show heavy metal contents. High metal toxicity, coupled with mineral deficiency is a very dangerous combination,” Dr Dittmann warned.

MMR vaccines

The CDC has admitted that MMR vaccines have contributed to autism as well as childhood seizures.


They accumulate through generations in the men and women’s reproductive organs and cause damage to the sperm and eggs. That’s why parents who are healthy inexplicably produce autistic children. “My own son was born autistic despite all my training and success,” Dr Dittmann revealed.

Chronic infections

Maternal and paternal infections damage the eggs and sperm. For men, it is important to be healthy, through they don’t breastfeed or conceive, in order to make healthy sperms. “43% of birth defects are related to men’s sperms.” Dr Dittmann said.

Extraordinary babies

Since 90% of the baby’s character and brain develop in the womb, “the best way to get healthy babies is for their parents to prepare their bodies before conception,” advised Dr Dittmann.

He recommended pre-conception parents take Kingon Minerale which will help to:

Eliminate chronic infections and heavy metal toxins from their bodies;
Balance mineral levels and ratios in their bodies and strengthen them before they conceive the baby; and
Reduce their biological age.
According to Dr Dittmann, taking Kington in both the isotonic and concentrate forms during pregnancy and breastfeeding also helps transforms the “baby’s internal ocean into an extraordinary fluid” to give the baby the best head start in life.

He developed “The Brighton Method” to provide couples with practical solutions for realising their goal of having extraordinary children. He has consulted with the Chinese and Romanian Ministers of Health, as well as Ukrainian Health Ministry officials on the creation of their perinatal programs.

He also served as Official Team Doctor in the Olympics, and was featured in a “Doctor to the Stars” article in Vogue magazine in 1997. In the late 1990s, he founded two biotech companies, which licensed technologies from the University of Illinois and University of Texas, capable of delivering stable, non-refrigerated, non-injectable drugs to prevent AIDS and other infectious diseases in remote villages. The research was featured at the United Nation’s World Summit on Sustainable Development in 2002.



Water travels several kilometres from the treatment plant before reaching your household taps. Although the treated water starts out clean, it slowly gets contaminated with leaky asbestos-cement pipes through corroded pipes, poorly planned development activities and illegal connections.

Leaking/Burst Pipes
Pipe leaks occur every 6 minutes, enabling mud, sand and sediment to enter our water supply.

Corroded, Ageing Pipes
An estimated 40% or 50,90 km of the pipe networks in Malaysia were laid 40 to 60 years ago and the risk of contamination rust, dirt and disintegrating pipes is very high.

Water Theft
Illegal connections increase the danger of bacteria, viruses and sediment entering water networks.

Sloppy Upgrading Works
During floods, mud, bacteria, viruses and even sanitary waste may wash into treated water.


Although pure water is best for consumption, clean water is also necessary for household use as most of us use tap water to bathe, wash vegetables and brush our teeth. Imagine using water contaminated with mud or traces of sanitary waste! That’s why it is important to have an effective outdoor water filtration system.


is an outstanding water filtration system that offers superior filtration performance that is value for money. Its specially-designed multi-media filter effectively reduces most of the contaminants compared with conventional water treatment systems which use single mediums such as sand or fibre.

Other exceptional features include:

  • Greater turbidity reduction with Ultracite
  • Reduces sediment, odour, ammonia and soluble heavy metals
  • Over 20% faster filtration flow
  • Screening method clears contaminants trapped within the filtration system
  • Inhibits bacterial growth
  • Uses less water during backwashing
  • 10 years’ extensive warranty

Don’t gamble with your health. Bio Pure POE II provides peace of mind.



How do we ensure that our family is drinking water that is both clean and safe? Unlike most water filtration systems that merely remove larger contaminants like sediment, nasty smells and colour, a water purification system that uses Reverse Osmosis (RO) technology gets rid of virtually all contaminants to yield pure drinking water. That’s why RO is used throughout the world in any application that demands high purity water.

Reverse Osmosis

In the RO technology, water is forced by pressure through a special membrane which has incredibly small pores that allow water molecules to pass through. Virtually all other contaminants – inorganic contaminants, chemicals, drug traces, even radioactive compounds simply cannot pass through the RO membrane.

Now you and your family can have a peace of mind with Elken Bio Pure. Elken Bio Pure is the region’s leading RO system with a 5-stage purification process that removes contaminants as minutes as 0.0001 micron in diameter (that’s about 500,000 times tinier than the diameter of a strand of hair!) to produce pure water. The sole recipient of the prestigious S300 WQA Gold Seal in Asia, Elken Bio Pure has garnered numerous international awards including 2 Frost & Sullivan Best Practices Awards for 2 consecutive years and is trusted by over 2 million people. Not only that, Elken Bio Pure is also backed by the expertise of 4 WQA Certified Water Specialists and the largest service and support network in South-east Asia.

Bacteria Scale

As frightening as the E.Coli bacteria scare in Malaysia was, bacteria is a relatively large contaminant in water that can be easily removed or inactivated by a good water treatment system. More alarming, as can be seen in the previous post, is the discovery of increasingly microscopic chemical contaminants from agricultural production and mining run-offs, radioactive compounds and minutes traces of over 100 different pharmaceuticals that have been discovered in lakes, rivers, reservoirs, streams, wastewater, groundwater and other drinking-water supplies.

Unfortunately, most municipal or even water treatment systems are simply not equipped to remove these contaminants that are only measurable at the nanogram level per litre. As a result, most of these extremely tiny and invisible contaminants are found in filtered drinking water worldwide, heightening worries among scientists about the long-term consequences to human health.



People today suffer diseases that are uncommon in our forefathers’ time such as neurotransmitter imbalance, chronic fatigue, stress, depression, hormonal imbalance, cardiovascular diseases, respiratory problems and many types of cancers.

Studies have shown that these modern-day diseases are directly linked to the decline in intake of minerals.

Why Do We Need Minerals?

Every day, our activities use up and deplete our body’s store of minerals. Unfortunately, our body cannot produce minerals and we need to obtain them from our diet. However, modern farming techniques rely heavily on fertilisers for quick harvests. Over time, this depletes the mineral content in the soil, thus producing food that lacks adequate or balanced minerals. A study has shown that mineral content in our food has dropped over the years. As a result, we are not getting enough minerals from our diet and this ultimately affects our body’s performance and gives rise to many modern-day diseases.

Choosing An Effective Mineral Supplement

Recognizing this problem, many mineral supplements have filled the shelves. But how many of them contain a highly bio available and balanced composition of minerals as well as trace minerals? And why is it important to choose a highly concentrated and balanced mineral supplement?

In normal conditions, healthy cells selectively choose minerals that they need. However when the cells are not healthy, they may not be able to choose the proper minerals. A high concentration of minerals creates an active transport system whereby minerals that are lacking are spontaneously transported into cells. This way, cells absorb whatever minerals that are lacking without any active selection on their part.

This high concentration of minerals enables all the essential minerals to be delivered to cells that need them.

Remineralising your body helps to:

  1. Improve central nervous system and brain functions by restoring communication functions among cells; and
  2. Improve and prolong peak performance by replenishing the minerals that are lost during active sports and other physical activities.

MSM Explained

What is MSM Supplement?

MSM is an extremely safe and non toxic naturally occuring supplement that is used to help a variety of ailments.To go shopping for M S M – the natural sulfur.

MSM Natural Sulfur

M S M is a form of natural sulfur. It is different to sulfur based drugs (like erythromycin), and it is also quite distinct from the sulfites they use in browning agents and preservatives. It is also different to sulfates like sulfuric acid salts. M S M doesn’t have the side effects of these.

MSM occurs naturally in all cells. Because of its widespread presence, it has a normalising effect on the functions of the body. This is one explanation of why it can benefit so many different ailments.

Low levels of M S M in the body are associated with problems with tissues and organs, as well as greater susceptibility to disease, and psychological and physical stress. Excess MSM is passed out of the body in the urine. We don’t usually have a problem with excess MSM anyway, as its a very fragile part of the food chain – its easily destroyed by heat and processing. But its nice to know we’re safe when we take MSM supplements.

MSM naturally occurs in fresh vegetables, fresh fruits, meat and seafood. Modern day farming methods, and depleted soils, also have a less than desirable effect on the bioavailability of MSM in our diet. We need to really eat all of our foods, including our meat and seafood, raw, to get adequate levels naturally.

To make things worse, the MSM levels in our bodies decline with age. For these reasons its a very valuable supplement, to help prevent the problems that come with aging. Go shopping for MSM now and keep your cells young!

How Does M S M Work in the Body?

Naturally occurring sulfur

forms blood proteins and amino acids. M S M contributes to the chemical bond that holds molecules together.
is involved with the formation of collagen in the body. This is why M S M supplements are so good for hair, nails and skin it helps synthesize and activate thiamin, vitamin c, biotin, and pantothenic acid, all of which have widespread effects in the body its used by the liver to manufacture bile – very important for digestion sulfur helps maintain the acid/alkaline balance in the body. This is important in maintaining overall health, and ensuring your body isn’t a ‘breeding ground’ for bacteria its important for insulin production – hence relates to our blood sugar levels, our energy levels, carbohydrate metabolism, weight loss.


Why CLA for Weight Loss may Hurt your Health?

Cla for weight loss

Cla for weight loss – one of the newer buzzwords in natural weight loss vitamins. Its touted to help with experimental cancers, building lean muscle mass and helping fat metabolism.

Sounds perfect, doesn’t it?

The dairy people seem to think so. You see, cla is found naturally as a result of the action of bacteria in a cow’s stomach on linoleic acid. (cla can be made by other means too – but this is how it occurs naturally as opposed to in a lab. Commercial preparations of cla for weightloss tend to use the bacteria without the aid of the cow’s stomach).

Actually, cla for weight loss might be a great product for cow’s wanting lean meat … especially in the summer months with all that beach weather.

There is some scientific literature to support an anticarcinogenic effect in mice. This is considered due to the antioxidant effects. So I guess the bottom line is – if you have mice and they need to diet, why not give ’em cla for weight loss!

The question remains – what about cla for weight loss in us humans?

A well respected source on healing fats, Udo Erasmus isn’t so keen on cla. In fact, he does not recommend cla for weight loss.

Normal linoleic acid (cla for weight loss ‘cousin’) has what is called cis double bonds. This looks like a kinked molecule. These fit the body perfectly, and are the means by which essential fatty acids do all their good work. Change the chemical bond structure even slightly, and you prevent essential fatty acids from doing their essential work.

But the cla in cla for weight loss has two trans double bonds. Trans double bonds also occur in hydrogenated fats like margarine (You didn’t really think margarine was good for you did you?). These are not recommended for a healthy body because …

  • Trans Fats like cla for weight loss Do Not Promote Health
  • Trans fatty acids interfere with the body’s normal processes

they increase cholesterol
they increase low density lipoproteins (LDL)
——-> both of these are associated with increased cardiovascular risk.

they decrease high density lipoprotein (HDL), which is beneficial to the body

they interfere with the liver’s normal detoxification system
——-> the liver enzyme affected also metabolises carcinogens

they interfere with essential fatty acid function

they make platelets more sticky.
——-> Sticky platelets can increase clotting, and the risk of strokes and heart attacks.

they affect the cells’ membrane. They make it difficult for some molecules to get in, and for others to get out.
——-> This in turn can effect cell vitality, immunity and allergic reactions.

  • they interfere with pregnancy
  • they correlate with low birth weight in humans
  • they lower the quality of breast milk
  • they increase blood insulin in response to glucose
  • they decrease insulin response

they interfere with the production of prostaglandins, which affect muscle tone in the walls of our arteries, amongst other, arterial related functions.
The Dutch government were so concerned with the effects of trans fatty acids on our bodies that they banned the sale of margarines that contain trans-fatty acids. And they have the longest life expectancy amongst industrialised nations. Coincidence? I wonder what they would say about cla for weightloss!

Interestingly, you’ll see in some literature touting cla for weight loss and some cancers, the point that it is more stable than linoleic acid. That is true. Unfortunately, it doesn’t mean they are better used by the body. It is good for manufacturers though, as stability means a longer shelf life and more cost effective manufacturing techniques. Trans fats behave more like saturated fats, and we all know about saturated fats in excess.

The good news is that you can get the same effect of fat conversion from the much healthier essential fatty acids – taken in the right combination, and in sufficient amounts, than you would for cla for weight loss.

Why essential fatty acids are good for you?

(and why they help dieters better than cla for weight loss)

they increase metabolic rate in our body when present in levels above 12-15% of total calories. This is what helps dieters, and why you don’t need cla for weight loss. The increased metabolic rate burns more fat and results in loss of excess weight.

  • used for hormone-like functions that affect many tissues in the body (they are the precursers of prostaglandins)
  • constructs cell membranes
  • create electrical potentials for cellular activity
  • can be used for fuel for energy
  • attract and help transfer oxygen on a cellular level
  • used in nerve impulses, by the brain, the sense organs, adrenal glands, the testes
  • can buffer excess acid and excess base in our system

This relates to our body’s ph balance. A typical western diet often leads to a condition of excess acidity, which has been related to disease conditions.

NO2 Supplements Increase Muscle Mass and Libido

What Are NO2 Supplements?

NO2 supplements are an excellent part of a bodybuilder’s toolkit. If your goal is to gain lean muscle mass, and are able to tolerate the amino acid arginine which is the basis for Nitric Oxide supplements, then this muscle enhancer is worth trying.

Buy your discounted Nitric Oxide Supplements here.

What can you expect from NO2?

  • increase in lean muscle mass
  • faster recovery time
  • increased libido

The jury is out on whether you will feel an increase in strength or stamina. But if looking ripped and building lean muscle mass is important to you, NO2 supplements are worth a try.

How Does NO2 Help Build Lean Muscle Mass?

NO2 supplements cause the blood vessels to widen, which increases the flow of oxygen and muscle building nutrients to the muscles. This is called the ‘pump’ effect. Nitric oxide supplements sustain this vasodilation, and so your muscles have the ‘keys to the vault’ for a much longer period of time than they would normally. They all contain the amino acid arginine in compound form. Some have other synergistic elements as well.

For more information on how no2 supplements work exactly, click here.

What are the Side Effects of NO2?

Side effects reported by some users of NO2 supplements include hot flushes (yes, these were men reporting them!), diarrhea, fatigue and an increase in blood pressure. This is obviously something to look out for if you are taking this supplement. The extent to which this is felt is very individual.

People who should not use arginine supplements:

  • those with herpes or other viral illnesses (arginine can increase viral replication)
  • those on cyclosporine
  • asthmatics should be aware that arginine could aggravate the inflammatory response in their airways
  • pregnant or lactating women should not use it
  • those who do not tolerate l-arginine in significant doses

For more information on arginine and health, click here.

What Else Have People Reported with NO2

One of the suprising ‘side effects’ of NO2 supplements is an increase in libido. Men who took it reported that they felt a powerful increase in both erectile and ejaculatory strength. Some also told of a rise in the volume of semen ejaculated. Its almost two supplements in one 🙂

Whilst there is not a lot of scientific evidence or studies to back up the claims, anecdotely, there have been more positive benefits reported than otherwise. I think its important to note that with all supplements, they won’t do the work for you. So as part of a good training regimen, NO2 would be a great synergistic element, and anything that gives you an extra edge, is I think, worth it. But you have to be realistic with your expectations – and take into account all the other elements of a successful training program.