Nutrition

Gym Memberships – Are they worth it?

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one choice away from changing your lifeIt’s not rocket science.
We all know that fad diets are only short term (if that) and in order to lose weight and create sexy curves, you must exercise.
Here’s the thing…. research is showing us that workouts don’t have to be 1-2 hours long at the gym in order to see progress and healthy eating does not mean you must never eat chocolate or drink wine again!  If you don’t know this, then you must be living under a very heavy rock.  🙂

Workouts and Eating have come a LONG way.  Problem is, there’s so much contradicting information out there that it’s confusing and people give up vs. research and find what works best for their body.

When it comes to changing the body and adhering to a healthier lifestyle, going to the gym appears to be part of the process.  Did you know that the real changes are made in the kitchen?  True story!!  Food is the hardest part because that is a decision we must make repeatedly throughout the day whereas getting a workout in is a one-time-per-day choice.
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I have many clients and over the past 6 years, I have spoken to many who sign up for gym memberships thinking this is the key to success.  They are spending $240+ per year on gyms, another fee for personal training sessions/classes, and still not sure what to eat at home!  That’s a lot of money, time, and energy wasted.  No wonder why today’s society believes workouts and healthy eating is expensive and not worth the time!

**  The gym’s BEST clients are those who never show up!! **

Life happens.  I get that.  Going to the gym requires you to get into the car, drive (pay for gas), find a locker, wait for equipment, & touch sweaty handlebars/machines.  Maybe you are a single parent and then you need to consider child care too.  Maybe your schedule only allows you to workout in the evenings and what if the weather is bad??  I’m in Indiana and in the winter, I rarely want to travel in the snow/ice to the grocery let alone the gym.

Does this scenario sound familiar? —> Come home from work, help kids with homework while your cooking dinner, give baths, do a couple house chores, and now it’s time to get the kids to bed — driving to the gym is just not feasible at this point and your membership may not even allow you to show up later in the evenings!

I read a stat on StatisticBrain.com that says the average amount of money being wasted with gym memberships is $39/month and 67% of people with memberships don’t use them!!  W-H-A-T???   Even if you are the 33% that uses the membership, without making changes in the kitchen, you won’t find the success you want to see and still get frustrated!

This is why I was SUPER excited when Beachbody released the ’21 DayFix’ program.  I knew that my clients were going to find more success at a faster rate because of the easy container system.

  • This program teaches you how to make healthy choices and advocates a way to control portions via color coded containers.
    Purple container = Fruit 
    Green Container = Veggies
    Red Container = Proteins
    Orange Container = Oils and dressings
    Yellow Container = Complex carbs
    Blue Container = Cheese & nuts

This isn’t a 21-day program and you’re done —– this teaches you how to eat smart for the rest of your life!!  Priceless!!! 
21 day fix containers listed
Also, when you choose an at-home program, you can workout ANYTIME you want.  For me, this is a game changer.  I’m a busy Momma, so having the flexibility of a workout anytime works well for me and eliminates my excuses.  You only need 30 minutes for your workouts with this program and it’s VERY effective — I bet you spend 30 minutes a day looking at social media, so you can squeeze in a workout in that amount of time!  🙂

Let me guess…. your next thought is “It’s too expensive.”  But is it??

I’ve already pointed out the gym membership and then added costs of personal trainer and classes. Not to mention the gas and drive time.
Let’s say that’s about $300-400/yearly average and you still aren’t factoring in the food/eating side of losing weight (important part!)

The ’21DayFix Challenge Pack’ costs $160 and includes a nutrition plan PLUS 30 days of Shakeology (highly nutritious meal). I’ll even throw in my meal plan sampler document, grocery list, sample meals, and weekly container tracker which I personally created.
$160.00  for all of that!

AND — often times this challenge pack is on sale for $140!!!! 
You are essentially getting a quality workout in your home at any hour, a trainer, a dietician, and a personal coach (me) for one low investment!

Consider this…. gyms have a capacity of people allowed into its facility at one time.  Yet, it has thousands of people with memberships.  They KNOW you won’t be showing up! Now, they are offering messages, bagel breakfasts, spa treatments, popular classes, supplements, tanning, and when we try to stop paying the $20/month fee, there’s a cancellation fee.  Our brains are locked into thinking this is ok and that it’s the only way to try to be ‘healthy.’   Long contracts are scary for most of us….. we don’t like the commitment.  However, gyms are different because you envision the ‘new you’ if you sign up.  We forget that the ‘new you’ comes with actually consistently going to the gym!

Some people tell me “If I have to pay, I’ll be more inclined to go to the gym regularly.” 
Maybe for a little while you will, but then you’ll start to realize that the gym doesn’t care if you are there or not and not one is holding you accountable.
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All my customers have the opportunity to join my free facebook fit club meaning there are over 200 people just like us who have busy lives, but are trying to make our bodies a priority too.  Over 200 people supporting one another, swapping recipes, and myself being very active in the group sharing tips for success.  As a physical therapist, I also can provide assistance with sore muscles and aches/pains.  This level of accountability cannot be matched at the gym or with one gym buddy!  Why have one when you can have an entire community of support and positivity!

If you decide that you would like to continue with Shakeology because of the nutritional gaps in today’s daily food intake and it makes you feel better, I promise you it’s more affordable than you think.  At only $4/day your Shakeology cost is less than most fancy coffee drinks and processed fast food stops.

Consider this wise investment today!
Ask me about ways to save money (if it’s on sale this month) and how to get Shakeology for 25% off too!

LIFE VALUE of COMPLETING the 21DayFix:

  • Personal Coach for support and tips. (ME!)
  • Group of supportive folks (facebook fit club) just like you and me!
  • 30-35 servings of a superfood protein shake to fill in the nutritional gaps.
  • 21 Days of focus for changing your lifestyle food habits.
  • 30 minutes of exercise/day to brighten your mood, get a handle on stress, and tighten those jiggly areas.
  • Easy to follow workout & food program.
  • My YourFitness-411 documents created for this program to make it even easier!
  • Weight loss and family meals made easier/healthier!

21 day fix

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Are you being held hostage by your sweet tooth?

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The holidays were sweet. Too sweet!
Even as a Health & Fitness coach, I struggled with discipline over the holidays. I’m human! The stress of Christmas is real & when stressed – that extra glass of wine is too tempting!!  Can you relate?

So, when my cousin asked me some questions about Team Beachbody’s ‘3 DayRefresh’ program, I decided to take the leap again and do it with her. That was the push I needed because I was not going to find the motivation to do it on my own.  Going solo feels lonely and it’s too easy to quit!
It’s winter, it’s cold, comfort foods are plentiful, I am coming off an emotional end to 2015, and being lazy with food choices is easy. I needed a partner in crime!!! I needed accountability! And, it’s only 3 days, right?
I can do anything for 3 days!!

3 day refresh with Audj

 

Audrey and I started our 3 days on a Monday. Over that weekend, we purchased our favorite fresh fruits and veggies for the next 3 days.  Meal prep is key!

I gave her some tips beforehand (I’ve done this a few other times before) — such as make sure to drink the fiber drink as soon as you mix it!! If you wait, it will get thick and you’ll think it’s awful. You only drink this once daily for 3 days.

Over the next 72 hours, we texted and reminded one another that it was going to be worth it. We admitted our little mistakes and struggles (I admitting to eating 5 M&M’s – Peanut butter ones), and also shared how amazing we were feeling by day 2!
I woke up with energy and didn’t need to get the energy from coffee!!! I was in awe!!

3 Day Refresh with Audrey

Day 3 was fairly simple. I wasn’t hungry, grumpy, feigning for sweets, or bloated. That’s success enough!! You can imagine my joy when I realized I was 2.8 pounds lighter on the morning of day 4 and I still didn’t want coffee, sweets, or processed foods.

In 3 days, I was able to reset my body and BRAIN and focus on healthy choices vs. grabbing a Quest bar as breakfast or as a snack between treating my patients.
I was reminded that fresh fruit is super sweet & mentally I was more focused after those 3 days because I felt powerful feeding my body with real food vs. man-made sugar loaded junk.

Audrey found success too!
She lost 4 pounds and more importantly felt better. She said, “People are right when they say that you don’t know how bad you feel until you feel good! Food is powerful!”

We aren’t going to say it was easy. Ridding the body of sugar, salt, and carbohydrate cravings is tough. Audrey had a serious headache the first day & I was fatigued. Those symptoms are not uncommon and remind you of the reason WHY you are taking better measures to control your body and habits.

If you are interested in the 3DayRefresh, email me at Bashford.Lisa@yahoo.com. I’ll answer any questions, show you pricing options, and be there for you when you take the leap with tips & support!

You can do anything for 3 days, right?? (Much more doable than those 10 day cleanses. I’d never last on one of those! I’d be a failure waiting to happen).
3 day refresh banner

What comes with the 3DayRefresh? 
It comes in a box with 3 days of Fiber drink, protein drink, instruction booklet, recipes, and Shakeology if you choose. I suggest the Shakeology because it helps keep your belly full while tasting like a treat and gives you extra nutrition which you will use for energy and craving control.

If you get the opportunity to spend 3 days focusing on your nutrition and health —– I’d love to hear how it went!! I’m guessing you’ll be strangely surprised at how you mentally strong you feel within 3 days!!  I plan on using this program every few months to keep me on track!

** Gain control back when it comes to what foods you are putting into your mouth!

Feel free to research it on your own at www.beachbodycoach.com/LisaBashford

“But, getting fit and healthy is expensive!”

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187743878185781056_3kP4SblL_b“I want to lose weight and focus on my health, but it’s so expensive!! I can’t justify buying Shakeology or a home workout,”

I hear this often…..and I promise you CAN afford it!!
It’s worth EVERY SINGLE DIME.
Why? Because the support you get from ME for as long as you need is worth it!! I’m educated and have experience to help you. Along with the fact that you are making your body healthier every single day…. WORTH IT.

If you break a bone or get diagnosed with a disease (autoimmune disease in my case: Ulcerative Colitis)…. you will heal faster and it will knock you down LESS if you take care of yourself!! And let’s face it…… too many people don’t know how to properly take care of themselves. Let me tell you…. I’ve seen some awful food journals that people think are healthy. #Cringe
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Here are some thoughts:

  • Put it on your Christmas list and send those people to me. www.facebook.com/YourFitnessInfo
  •  It is an investment in your health… Along with 30 days worth of one meal a day. You’d spend that on food alone!! Might as well be something healthy and good for you! You’ll stop buying the junk snacks because you won’t want them anymore!! Money Saved.
  • A challenge pack is the same price as a couple new outfits which only cover the parts of your body you don’t like. If you worked out and used shakeology to help with nutrition and calorie intake- you could fit into your ‘skinny clothes’ and it would be like a new wardrobe!
  • They are expensive, that doesn’t mean it’s not worth it!!! Buying a house is expensive but that doesn’t mean I don’t think it’s a good investment!!
  • I’m FREE. I’ll help you tweak the program!! And… if you fear committing to a ‘program’…. Don’t!! Use the workouts here and there to add to your fitness! Same with Shakeology! Put it in your cupboard and it’s a healthy meal anytime you want it!
  • You are a grown up. You can afford to take care of yourself and make ONE purchase for YOU.
  • Make dinner at home 2-3x vs. going out and you have the $$. Sacrifice just a little.
  • If you’ll allow me…. I’ll show off your amazing progress (cause you will make some) for you!!! You can be in one of my marketing posts!! #Model
  • I guarantee you’ll buy something this season that you either won’t use, won’t wear, will break within a month, or bores you. These programs last for years. So….. you’ll always have an opportunity to push play & beat the stress of life.

Just shoot me a message when you’re ready to see you options!!  You know how to reach me!!!
Contact me and I’ll send you a FREE downloadable Fitness Tracker!!! 
Just print & place in binder — it’s like having a personal trainer at your fingertips!  

It NEVER hurts to review your options & see if I have a program that is right for you!!!
And…with a ’30 day full refund’ option if you aren’t happy….. how can you go wrong?
Bashford.Lisa@yahoo.com
happy life close up

To learn more about me or what I can do for you (AKA: stalk me in a good way), please visit www.YourFitness-411.com

Family Meal Planner still in the works! Stay tuned…

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The more thought I put into creating the family meal planner documents that I have been working on,
the more information I want to pass along!  

This project began as a simple way that I can assist families with basic, healthy, meal options.  I have been asked many times over the past 4 years, “What do you feed your family?” and so I felt it was time to create organized information complete with grocery list, recipes, and healthy options for each meals. I do not believe in “you must eat this for lunch” meal plans.  It’s just not practical for family lifestyle, or anyone, honestly.  Friends want to go out for dinner, the chicken gets freezer burn, the veggies grow mold…..things happen & if you only have one option, then you feel stuck.  Unfortunately, much of the dietary advice available today focuses on what you “cannot” or “should not” eat and little information is out there regarding meal plans and the amazing food you SHOULD be eating!  
Food is beautiful & delicious…..even healthy food!
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I am an advocate for fighting childhood obesity.  This kind of fell into my lap to be honest.  A few years ago, I felt I was being called to serve women/families who have had premature infants (my son was born at 32 weeks, weighing less than 4lbs) and I was considering joining forces with the March of Dimes.  I  still support the March of Dimes, but feel I can do more personal assistance with helping parents feed their tiny people.  I am a fitness-focused Mom and became a sport nutritionist so I could not only help my own ageing runner’s body, but feed my family correctly and be a better source for my customers.

Once I became a Mom… I realized how stressful meal times can be!!  Yikes!!  Now I understand the effort that went into the meals my parents made while being working parents!  They did very well based on their job hours, having 3 children involved in sports, and juggling life in general.  I remember sitting at the table as a family, praying, and eating dinner together. The meals were always hearty & relatively healthy…but back then nutrition didn’t get the attention it gets now.  And no….. the food then and the food now are NOT created equal.  Just because you ate it as a child, doesn’t mean your children should too!!!  

This project has really got me thinking.  What started off as a simple list of food options to create a healthy diet….. has evolved into much more. I’m overwhelmed sometimes!  I don’t only want to create meal options, but I want to educate parents/people on WHY they should eat certain foods and WHY it’s important to make healthy options vs. boxed mac & cheese.  (Cheese from a powder form shouldn’t be a dinner staple!)  

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Just to clue you in a little on what I am working on…… here are some topics that will be covered.  

  • How to Plan Balanced Meals.
  • Components of meals – what should be included.
  • Why are family meals are important?
  • Childhood Obesity – a growing epidemic.
  • Why children should be involved in meal prep?
  • Restaurant guides & social aspect of eating out. 
  • What food items should be staples in my house?
  • Organized Grocery List
  • Easy recipes including slow cooker recipes (best invention Ever!) 
  • Saving money on your grocery bill.  

People who purchase my documents/packages (whatever I’m going to call it) will also have my personal assistance as needed to answer any questions.  
I’m excited to see this come to fruition, but I have a lot more to do so be patient!  🙂  
Stay tuned………

Follow me on social media!!  I’d love to answer your questions on facebook at YourFitnessInfo !dinners ready

Lisa is a Physical Therapist Assistant x17 years, a Specialist in Sports Nutrition, and owner of YourFitness-411.com

Don’t say ‘farewell’ to cupcakes… Wait, what?

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Seriously?? I open my email to find this message.

email seriously

I had to read it a couple times and allow it to whirl in my brain for a bit before deciding that it pisses me off.  Is ‘slenderer’ even a word?? Don’t give up cupcakes?? Because they are a superfood that creates a better body right?? (Note sarcasm.)  An occasional cupcake is fine but if you are eating them so much that you must ‘give them up’ then that tells me you need a complete overhaul and to pick your train wreck of a self-up off the floor and throw away the empty cupcake wrappers too.   

Why would you NOT give up cupcakes?  They make your body feel like junk and are only good for the tastebuds.  That ‘goodness’ only lasts a few seconds before you swallow it and then allow it to jack up the rest of your body. 

Moving on….if a product ‘guarantees’ that you will lose weight while eating simple carbs and not exercises then guess what……. You are probably going to need a lot of toilet paper because it’s going to clean you out.  And that, my friends……. Is not a healthy ‘cleanse.’ Not to mention you will gain it back.  It’s not changing your bad habits, teaching you to eat well, helping you to learn more about your body and the cravings, or promoting healthy digestion. Now, as nutritionist, I can go on and on about how poor eating leads to diabetes, amputations, heart disease, poor morale, bullying, depression, GI issues, brittle bones, decreased rate of healing, and much much more….. But we will save that for another blog. 

 

Wtf does “disgusting hours in the gym” mean?? My mind can’t even comprehend those words all put together. All gyms I have been in are pretty pleasing to the eyes, but I assume they are talking about sweat and exercise.  Exercise is crazy amazing for your body and brain.  I LOVE to sweat (especially if it’s a hair washing day) and I feel powerful, sexy, determined, and unstoppable when I have a hard workout.  BOOM!

Lisa's phone July 2014. Adult family night and beforeafter pics 216

I need a Xanax just to calm down from all that nonsense talk. 

  • Aching muscles are proof you are changing them and had a good workout. 
  • You shouldn’t be having hunger cramps if you are eat well. You can eat a LOT of food when you make wise choices.   What is a hunger cramp anyways?  I thought it was called ‘hunger pains.’
  • Everyone knows that exercise and better foods aid in sleeping!! Cupcakes and all that sugar cause poor sleep, but hey…… go ahead and eat it according to this email. 
  • I don’t know about you, but I eat all my favorite dishes because they taste amazing!!! Since when was a steak, baked sweet potato with cinnamon and pumpkin pie spice seasoning, fresh green beans, and a no cook PB cookie a bad meal? (Maybe you aren’t sleeping well because your body doesn’t like you ‘favorite’ dishes and it’s causing nightmares).
  • “Get hotter wisely and effortlessly” – WHAT?? The chemical shit storm that this email is promoting is not wise.  Not to mention, are they saying that you are only ‘hot’ if you are a size 2??  I was always taught that nothing is worth it if you don’t work for it.  And, I teach my clients that the journey is the best teacher.  You learn a lot about your mind/body/soul on the journey.                                                                                                                         This is the problem with society….. too many people have no idea how good their body could actually feel and how easy it is to lose those unwanted pounds because they keep eating chemicals and making lazy food choices.  Instead…people just want the easy way out with a product that will eventually ruin them.  Guess what?  Skinny people can be unhealthy too!!  You need to fix the problem from the inside out. 
    Seriously…… don’t waste your hard earned money on something like this.  Spend it on products that you can use over and over again and encourage wellness along with a support system from others like you who have been there/done that.  I don’t care what you choose to do…….whether it’s going to the gym, attending fitness classes, get a home workout program from me, or lace your shoes and hit the pavement.  Just do SOMETHING!

Take care of your belly with good food and stop the notion that healthy food tastes bland.  Learn to love spices/seasoning and get creative in the kitchen!!  The possibilities are endless!!  
Easy food rule I teach:  IF your Great Great Grandmother wouldn’t recognize the items on your plate….. you shouldn’t be eating it.  She wouldn’t recognize the chemical shit storm on many plates…. I guarantee. 

If you need genuine assistance and a healthy outlook on weightloss /building muscle……. I can teach you how to get started and push you to success.  Contact me at any time!!  Bashford.Lisa@yahoo.com.  

 

You can follow the sassy fitness coach, Lisa, with YourFitness-411 on social media via Facebook or Instagram.  (Click on those highlighted words to be directly connected to her social media pages. 

My experience with the *new* 3-Day Refresh program. (I’m a PB addict)

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Okay Okay!!
I’ve had a LOT of questions about the new program from Team Beachbody called the 3-Day Refresh. I HAD to try it because I cannot expect you to spend money on something that I wouldn’t spend my money on! I firmly believe in knowing the products I’m promoting to make sure I feel they are legit, quality, and worthy of being in your home. That’s why I have over 13 home workout programs! Alright…that’s a lie. I have 13 home workout programs because I get bored easily and need a lot of different choices for challenging myself during my basement workouts!! I love it!!

What is the 3-Day Refresh? To put it simply, it is 3-day program of specially formulated shakes, healthy snacks, and easy-to-prepare meals that have been scientifically designed to help you break the cycle of bad eating while improving the way you feel. Chances are… you’ll lose a few pounds/inches too!! This is perfect for those who want to kick bad food habits or lose a few pounds for a special event such as class reunion, wedding, vacation, holiday, or just to feel better.
How is this different than other cleanses? Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing vital organs. Plus, you actually get to eat delicious, real food during this program. This is NOT a starvation diet and is NOT intended to have you running to the bathroom due to an angry GI tract.

Now, onto my experience. I have ulcerative colitis and fully anticipated a flare up. Other programs/products have caused flare ups (Diarrhea) and cramping. This NEVER caused ANY of those symptoms and to be honest… I was shocked.
Now, I eat fairly well 80% of the time, so healthy eating is not difficult for me. However I did learn that when someone tells me NOT to eat a food item, I focus on it. That’s why I do not tell my clients to throw out all the food in their cupboards and start fresh. That is just not my style because it doesn’t work for me and won’t work for most. That being said….. there is a long list of items you can eat! PB and tuna are NOT on the list…. And I struggled with that. Although, I didn’t cook for myself in 3 days which was awesome!

Details:
Day1:

  • Wake Up and drink 8-12 ounces of water.
  • Breakfast was Shakeology + a fruit.
  • Mid-Morning snack: Fiber drink. (TIP> drink this quickly after making it or else it gets thick. Add a little lemon juice to make it tastier).
  • Lunch: Vanilla Refresh (protein drink) + 1 veggie/1 fruit/1 healthy fat.
  • Snack: an option from the fruit/veggie list.
  • Dinner: Vanilla Refresh (protein drink) + dinner recipe list provided. No worries…they are easy!

You are to drink tea (optional) and plenty of water.
Repeat for 2 more days. 

I was NOT hungry to be honest. The special fiber drink and protein drink kept me full. My problem was the inability to eat PB and tuna (I love canned tuna with relish & mustard) YUM.
Did I cheat? YEP. I have a goal to run 100 miles this month, and I know as a long distance runner that I needed different carbs to fuel that 5 mile run, so I needed to eat a few pretzel crisps with hummus. I will also admit that I had a couple spoonfuls of Peanut Butter. GASP!
Like I said earlier…. I am great at portion control and controlling cravings when I’m allowed to have anything I want. When I’m told “NO”……I focus on it.

So….what were your results??
For me, the point was not to lose weight and to be honest…. Fast weightloss is probably due to decreased water retention and less food intake over 3 days. It’s not healthy to focus on fast weight loss, however, this program creates it naturally.
I lost 2.8 pounds and 3 inches. (1.5/waist, .5/hips, .5/chest, .5/thigh)
However… I FEEL much leaner and have conquered the bad cravings the July 4th holiday created. Holidays get me every time!!!!

Did I think this program was simple?
Yes….The program is super easy to follow.
Was it challenging? Most definitely!
I struggled with cravings sometimes…. And as a runner, I needed the extra carbs for a good run. A good run is crazy important for my brain and self-esteem!!
Was I ever hungry? Day 1……a little but on Day 2 & 3…. nope.
Would I recommend this program? If you need to break bad food habits or looking to lose a few pounds for event…… yes, I recommend it!!

THIS MONTH ONLY (JULY), you can get this program for FREE when you order a month of Shakeology. And, a month of Shakeology is 30-35 meals! This type of order is called a CHALLENGE PACK. When ordering a challenge pack this month, I will send you a FREE gift (value of $25.00). Certain rules apply, so you need to talk to me prior to ordering!! Please email me at Bashford.Lisa@yahoo.com

For the updates on monthly deals; I’ll post them on my website each month!
www.YourFitness-411.com

I’ll also tweak any food regimens to help power you through a plateau or change your body for FREE.
Thanks for reading and have a great summer!!
3 day refresh