Often we’re the only ones standing in the way of our own success. We struggle to find the motivation to do the things we need to do. I just wanted to share a story with you about my inspiration, my motivation, and one of the most incredible people I have ever had the pleasure to know, a girl named Kristen.

Kristen was born on February 12, 1990. By all accounts, she was very normal, except for her exceedingly calm demeanor for a newborn – but hey, what parent would complain about that?! She came into a family with a loving mother and father, and a big brother who just couldn’t wait to have a brand new best friend. As time went along, however, her parents realized that she wasn’t developing at a normal rate. At six months old, she was taken in for testing, and that’s when the news came. Kristen had Lissencephaly, a very rare brain formation disorder. This meant that, while her body would grow, her brain would essentially stay that of an infant or young toddler, for the remainder of her life. There was more bad news. Individuals with Lissencephaly have a very short life expectancy. Kristen’s parents were told that it was very unlikely that she would see her 3rd birthday. In the coming weeks, and months, all that they would hear were the things that Kristen could not, and would not do. She would never get on the school bus to go to Kindergarten, never walk, talk, or go to a school dance, with a boy. However, behind all of this, there was a miracle taking place. You see, in a world where Kristen was defined by the things that she couldn’t and wouldn’t ever be able to do, her parents focused on all that she COULD and WOULD do. Her family focused every bit of time they had with her on celebrating her life. Eighteen years later, Kristen left this world, surrounded by family and friends (and an unbelievable number of people thinking about her and praying for her around the world). She left, having beaten the odds on so many different occasions and having done more than anyone (except those in her immediate family) had ever thought possible. She had lived well beyond the 2 years that the doctor had predicted. And, while she never walked or talked, she went to Kindergarten (actually into high school), she communicated through her eyes and her actions, and she even went to a couple homecoming dances, with a date. Her older brother, and two younger siblings never saw her as a burden – only as a blessing. Everyone else followed suit. Kristen affected a positive change in more people than anyone else I have ever met. Knowing her is the reason that I will always push through, when times are hard, and I will NEVER abandon doing something just because someone else says that I can’t. By traditional standards, Kristen couldn’t do very much at all, but everyone with whom she ever came into contact knows that she did more than anyone will ever understand. I’m so happy to have known her and loved her; so happy to call her my little sister and my best friend.

Every day that I don’t feel like getting out of bed and going to work, every time I don’t want to run that last mile, lift that last weight, or push any farther, I think of Kristen. I think of all of the things that she couldn’t have done, if she’d tried, and then I remember all that she did do, against all odds. She’s my role model. She is my inspiration and my motivation. She is the reason I will succeed.

So what gets you up in the morning? What drives you to be the best person, that you can be? What will get you to your goals, and ultimately lead to your success? Is it your kids or your family? Is it what you want to look like, by the time summer rolls around? Or something else? Let me know! I’d love to hear it! I’ll pick one person’s response and they’ll win a prize!

YOU’RE WASTING YOUR TIME!

If you’re spending 2 hours a day in the gym, or anything close to that, I have to tell you that YOU ARE WASTING YOUR TIME! One common mistake that many people make is that they add on to the length of time that they exercise, and ignore the intensity at which they are working out. I’m sure we’ve all seen the guys (and girls) that will perform a lift and then sit around or talk to other people for 3-5 minutes before continuing on to their next set. They spend 15 minutes on a given exercise before moving on, performing only 12-15 sets in a given hour, then move on to a long, slow cardio routine, taking another 45-60 minutes to burn a lot of calories. Is the workout effective? Sure. Are they going to burn a lot of calories? You bet. But the big question: Is there a better way? ABSOLUTELY! Here are three simple things you can do, to cut your time in the gym and increase your metabolic output and caloric burn:

1. Add Super sets, Giant Sets, or Circuits to your workouts to cut the rest time in between sets. Instead of doing one set of an exercise- a push up, for example- then resting to let your chest, anterior deltoids, and triceps recover for 3-5 minutes, then completing more push ups, do this instead. Work non-competing muscle groups during the time you would usually be spending at rest. The individual muscles will still get the rest that they need, but you will keep your heart rate up, which increases your metabolic output, allowing you to burn more calories, in less time. Working two opposing muscle groups is called Super-setting. Working 3-5+ is called a Giant Set or Circuit. One example of a simple body weight Tri-set (3 exercises) is: Push ups (30 seconds, rest 15 seconds), Pull ups (30 seconds, rest 15 seconds), Squats (30 seconds, rest 15 seconds), then repeat. Instead of 12-15 sets per hour, you’re going to get the same about of work (or MORE) done in 20 minutes or less, allowing you to accomplish far more, in much less time.

2. Perform compound, multi-joint movements. When looking for maximum results in a minimal amount of time, it’s important to perform moves that challenge more than one body part at a time. Basically, if you’re looking for a fat-blasting, muscle building workout, skip the bicep curls, triceps presses, and calf raises, and focus on other moves like, push up or bench press variations, pull up or row variations, and squats, lunges, and deadlifts. All of these moves are working more than one joint and at least 3 muscle groups at a time. Need an even bigger challenge? Perform total body moves like burpees, squat presses, kettlebell swings, etc, to really get the most out of your time and your body!

3. If you’re going to do strength training and cardio, either do them together (see tip #1), or lift first and THEN do your cardio. Studies have shown that you will burn more calories by performing your cardio AFTER strength training, than before it.

Bonus tip: Refuel your body properly. It is important to get more nutrients into your system within an hour of the completion of your training. If you are looking for a simple solution, use ProGrade’s premade Post-Workout Drink. I use it, after almost all of my workouts, to ensure proper muscular growth and recovery. Properly refueling and recovering will allow your body to be better prepared for the next workout, so you can give it your all each and every time you train!

Remember to share this with your friends and family. We’re building a movement and a community here, so, the more the merrier!
Have a great day and enjoy your new and improved workouts!
Nathan

Want to Succeed? Track Your Progress!

In the last post, we talked about ways to beat objections and obstacles, and reach your goals. I intentionally left this next part out, because I knew that we’d be going in to it, in a big way, with this post.

Track your progress! Track your progress! TRACK YOUR PROGRESS, I BEG YOU! Your ability to do so, properly, will help you in so many ways. Here are a few:

If you are diligently tracking your progress, you will be able to gain a better understanding of what works for you and what doesn’t. If you’re been consistently losing weight, or seeing muscle gains, and then, one day, it just stops (or plateaus), you’ll be able to go back and look at what might have brought you to that point. You may realize that your nutrition has been off for a few days. You may realize that it’s time to switch up your routine.

Tracking your progress can motivate you to push harder. I write down every workout that I perform, and, often, will even make notes about how I felt during the process. The next time I do that workout, or even some of the same exercises, I look back at how I have performed previously and try to beat it, each time. As a competitive person, it doesn’t get much better than this!

Tracking your nutrition has proven to be THE most effective way to successfully stick to a meal plan, lose fat, and get in the best shape of your life. The best way to hold yourself accountable and track your nutrition is through STL Body Coach’s Online Nutrition and Meal Planning. It’s like having your own personal dietician with you all day, every day. Oh, by the way, you can try  it for FREE for 7 days! Just click here for more info!

If you’re not using our Online Nutrition program, try to write down everything that you eat and drink, during the day. Going through this process will make you more aware of what you are putting into your body. For my clients that are really struggling, I tell them to take a picture and text it to me, every time they eat or drink anything. Then, they are not only accountable to themselves, but to me, as well!

If you need help tracking your progress, feel that having an experienced, certified professional doing it would be of benefit to you, or are looking for training and accountability, please call (314)795-0886, to set up and appointment or to just have a talk about how you can reach your goals!

In health,
Nathan

Beautiful People Challenge Update!

As part of the Premium Online Training launch, I mentioned, last week that I’m going to be running a contest in which you can get 75% off for up the length of your program! For more information, click here!

In order to sign up, send me and email with your name, age, height, weight, phone #, goals, obstacles, and a letter to yourself from the future (the end of this program), detail how successful you will be. The 10 best entries will be chosen to receive the discount! If you can’t wait to get started (I encourage this), and have already purchased Premium Online Training through STL Body Coach, your discount will be applied to the upcoming months. Don’t worry, you’ll still get the whole discount!

Entries must be received by 11:59 PM Central Time on Sunday 1/29/12. We’ve received a few great ones already!

As always, call (314)795-0886 or email with any other questions.

Accountability

All of the knowledge in the world is completely useless, if you (a) don’t know how to implement it, or (b) are not held accountable, either by yourself or others. Well, today we’re talking about the best ways to overcome obstacles and be held accountable.

First I want to introduce STL Body Coach’s new PREMIUM ONLINE TRAINING services! This goes well beyond the custom strength training workouts that you’ll get with other online training programs. STL Body Coach’s premium online training programs are fully customized to fit your needs and include strength, cardio, and nutrition programming, along with one-on-one coaching calls and email support for added accountability! If that wasn’t enough, all members will also get discounts on products from The Meal Movement and ProGrade Nutrition!

If you’d like to get more information and sign up, please check out the page and/or call (314)795-0886, and we’ll get started right away!

And now, some of my top ten ways to overcome obstacles and objections, and stick to your health and fitness plans:
1. Get a trainer or a training program – psst… I know this great company that’s got tons of options ;)
2. Get a training partner – working out with at least one partner is proven to increase success rates, among exercisers.
3. Sign up for a race or other physical performance event – STL Body Coach is getting together a team for the Missouri Tough Mudder (more details to come!)
4. Make a friendly bet – First to lose 20lbs, bench 250, run a sub 6 minute mile, etc is the winner
5. Compete – Competition adds meaning to each and every workout. It gives you even more purpose.
6. Listen to music that really pumps you up! – I’ll post my top songs on here at some point, but find what really gets you going and pump up the volume!
7. Plan ahead – Plan your workouts ahead of time, and schedule them into your days and weeks. Make it an appointment and you’re more likely to keep it!
8. Buy 6 months worth of protein and other supplements – The financial commitment will serve as further motivation. Protein is THE best supplement you can be using. If you want to learn about more, contact me.
9. Work on your weaknesses, first – Everyone can work their strengths, but starting with your weaknesses will make sure that you’re working them, just as much. Save your favorite stuff for the end of the workout.
10. Blackmail yourself – This could be one of my favorites! Take a picture of yourself in a swimsuit and send it to a trusted, but sadistic friend, telling them that if they don’t get another one with visibile improvements in 3 months, that they should blast it to anyone and everyone they know (facebook, twitter, email, whatever).

Beautiful People Challenge!

If you’re interested in the premium online training programs, or know anyone who might be, this is for you! I’m going to take 10 people, anywhere in the countryn, and give them even better deals on the online training program. Here’s the catch: You’re going to get the accountability challenge of your life. STL Body Coach will provide the workouts, nutrition plans, and coaching, and you will provide information on weekly weigh-ins, updates on your progress, and pictures of your journey. In the end, it will be made into a motivational video to “Beautiful People” by Chris Brown ft. Benny Benassi.

If you’re one of the ten chosen to participate in the program, you will get the Premium Online Training Program for 75% off for 3-5 months (depending on your goal period)! The person who achieves the best results will WIN ONE FREE YEAR.

In order to sign up, send me and email with your name, age, height, weight, phone #, goals, obstacles, and a letter to yourself from the future (the end of this program), detail how successful you will be. The 10 best entries will be chosen to receive the discount!

Entries must be received by 11:59 PM Central Time on Sunday 1/29/12. (If you are already enrolled in the program at this point, and a chosen as a finalist, your remaining months will cover your discount from the first).

Ready for the best body of your life?! Let’s do it!

Given that today is about accountability, I thought I’d break out one of my older blog posts, that many have found to be inspirational and helpful in getting started on their health and fitness journeys.

Standing on the edge, looking down, what’s going to happen next. Should I jump? Could be fun. I’m scared though. 50 feet below me is a former rock quarry that has been filled with water, supposedly up to 50 feet deep (www.theoffsets.com). Fear of heights runs in my family (not so much the heights themselves, more the falling and dying thing). This fear of the unknown is what we call an obstacle. Will I survive? Will I succeed? Will I flop and be in serious pain or get seriously hurt? Will I embarrass myself in front of friends, some who look up to me, some who I would really like to impress? I could give up and just jump off a lesser cliff, or just hang out in the water and watch, with everyone else. I could say that I’m not feeling well. I could think of any multitude of excuses to not do this. I mean, I’m fine, right now, right? I’ve made it this far in life without jumping off of a 50+ foot cliff, and things are pretty good, definitely not awful by any stretch. I don’t NEED to do this. What would I be missing? Well, I guess I could be missing out on a new experience. The chances are next to nothing that something bad will happen. I mean, tons of other people have already done this, and they’re fine. Maybe I can conquer part of my fear. If I flop, I’ll recover, and I think I’m coordinated enough to not have to worry about that, in the first place. My pride may be a little hurt for a while if I miss, but I at least I will have gone for it. There’s no shame in trying to better myself. In fact, most everyone here, in my situation, is probably having the same inner dialogue as I am, right now. Maybe I can realize that there is unexplored potential inside of me. If I can do this, what more can I do?…

Decision time. Jump or run? Two steps back, away from the edge… GO! From within, something tells me yes. Something tells me to jump. The infinitesimally small chance that the worst case scenario could play out was outweighed by the much greater possibility that I could do something, experience something, and learn something great! As I’m floating (falling) through the air, I feel more free than I have felt in a very long time. Plunging feet first into the water feels like victory, and as I swim to the top, I know that I won’t ever be afraid of this again.

So, I conquered that fear. It was freeing. It was enlightening. It was invigorating, exciting, powerful, and amazing. 15 minutes after that jump, I was doing backflips and dives off of the 35-foot cliffs. It was an incredible day; an incredible experience. One that I would have missed out on, had I not decided to take that leap of faith.

So many of us miss out on opportunities to better ourselves, because of fear. Fear of failure, fear of humiliation, fear of not being good enough for others or even ourselves. We could just as easily stick to the status quo, do the same things over and over again, and never push our limits. After my experiences, I would call this decision a mistake. Albert Einstein would call it crazy. Einstein’s definition of insanity: doing the same thing over and over again and expecting different results. We’re never going to grow, if we don’t push those boundaries, and, at some point, take a leap of faith. It is one of the most rewarding things that we can do for ourselves.

One of the most common obstacles that most of my clients face is fear that they just can’t do it. They can’t lose that weight. They can’t run that fast or jump that high. It’s easier to just act like they don’t care. As long as they are in this place they will never reach their goals. But, once they set fear aside, even temporarily, they take off that anchor that is holding them down and they can finally begin to truly realize their potential. Once those chains have been broken they begin to fly, reaching their goals, and exceeding them. Sometimes it takes a little push. Sometimes it takes a lot of pushing… But the end result is the same. Once you give yourself permission to let yourself be the best that you possibly can be, you will succeed. You WILL succeed.

One of my favorite quotes of all time, by Marianne Williamson:
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?… Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do… It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

So whether it’s cliff diving, exercising, reading a new book, trying a new food, introducing yourself to that person you always see at the bar, learning to cook, or whatever else you can think of, please take the time to remember that we can only truly learn to fly, once we’ve been brave enough to jump from the nest, and take a LEAP OF FAITH!

Please comment and let me know what you think and what kinds of topics you would like for me to cover. I can’t wait to continue to share with all who discover this blog. Tweet it, Facebook it, Email it, Share it! Let’s spread the word!

Crunches aren’t going to make you thinner…

One of my biggest pet peaves, in the gym, is the people who are spending 30-45 minutes doing different crunch variations. When you ask them what they’re hoping to accomplish, the answer is some derivative of, “Get skinner, get a six-pack, or look good in a swimsuit.” Those are nice goals, but there’s one problem: YOU ARE WASTING YOUR TIME!

Crunches, along with other abdominal exercises are great for strengthing your rectus abdominus (the most popular part of your core – the abs), but they aren’t going to trim down that area. Want a six pack? You’ve already got one! The trick is… you have to find it. We’ve all got six-pack (eight-packs, really) but, often, they are covered by layers of fat. So, what we need to do is focus on getting rid of that fat. This is done through fat-blasting, interval training exercise and proper nutrition. I’ll say it time and time again, you simply cannot out-train poor nutrition.

Interval Training: A form of exercise that involves bursts of high-intensity work interspersed with periods of low-intensity work. Examples: Metabolic Circuit Training (ie Boot Camp), HIIT (High Intensity Interval Training), or Sprinting/Jogging on a treadmill or road. If you have a treadmill, start off with a five minute warmup, then sprint for 30 seconds. Follow that with 30-60 of jogging, and repeat. Over time, you will be able to increase the speed of your sprint, and decrease the length of your rest period. This is just one example of Interval Training. For many other options, contact me, with questions.

Proper Nutrition: Here’s my sparknotes versions of a proper nutrition plan…
1. Avoid “White” Carbohydrates
2. Find meals that work, and stick with them. No need to get fancy. Incorporate Protein and Vegetables in every meal. Throwing in Legumes (lentils, beans, etc) will help as well, as it will give you a greater sense of fullness, but the increased fiber intake will mean that you’re not holding on to all of those carbs.
3. Eat smaller meals, more often (see day 3 post)
4. Get more protein in, especially in the mornings (see day 2 post)
5. Drink 1oz of Water for every 2lbs of body weight (see day 1 post)
6. Watch out for sugar. Tons of “low fat” foods are loaded with sugar (a bad carb), that your body will convert to fat, if not properly burned in a timely fashion. This even includes some fruits, so watch out!
7. BE CONSISTENT! Stick to the plan. Only doing these things part of the time, isn’t going to get you anywhere. Do them all of the time. If you can be consistently successful for 6 straight days, reward yourself with a day off. Then, get right back on track. This is what I do for my nutrition. Even God rested on the 7th day, so we can to, as long as we’re doing the right thing the other 6 days of the week!

STL Body Coach Online Training Opens Tomorrow!

Tomorrow is going to be all about accountability! All of the information in the world won’t do a single thing for you, if you can’t be accountable and follow through. So, I figured that this would be the perfect time to launch my new CUSTOMIZED online training program (including custom strength training, cardio training, nutrition programming, coaching, and more)! Stay tuned and be sure to tell your friends! For more information, and to sign up, you can also call Nathan @ (314)795-0886

Order Your Food Now!

People always ask me, “What’s the easiest way to stick to a nutrition plan?”
My answer. Have someone else cook for you and give you only what you’re allowed to eat, as part of your plan.
Well, guess what! We’ve partnered with The Meal Movement to do just that! Click here to order your food for the next 28 days, for between $10.67-$13.90 a day (about what you’d be spending anyways). Your food will be delivered to your door and all you have to do is stick it in the microwave. Tons of options to choose from and it tastes great! For more info, check out this page.

“How are you doing that?!”

“How can you possibly eat as much as you do and still look like that?! That’s just not fair… Wait, you’re a personal trainer and you’re eating THAT?!… Here I am starving myself, and you’re eating almost non-stop, yet you still look like you and I’m… well… I don’t look like that!” — These are all comments that I hear frequently from friends, family, clients, co-workers, and random acquaintances. Here’s the thing, though: It’s because I eat so often that I look the way that I do. It’s because one day a week, I completely pig out (WARNING: DO NOT DO THIS UNLESS YOU ARE ON A VERY SPECIFIC NUTRITION PLAN, WHICH WE’LL TALK ABOUT SOME OTHER TIME. IT’S TOUGH!). Starving yourself is the OPPOSITE of what you want to be doing. Ready for this? I’m going to drop a bomb, right here… Eating full, healthy meals 3 times a day is old news. It’s been thrown out. Try to find one high level athlete, body builder, or top fitness professional who eats 3 meals a day and that’s it. Go ahead. If you find them, let me know. I need to have a talk with them. That’s because we know that smaller, more frequent meals throughout the day, will keep your metabolism charged and burning and a higher rate.

Let me break it down for you, this way. Your body is burning calories at a higher rate, during three activities: exercise, sleep, and eating/digestion. So, the more frequently we can be doing one of these three things, the better. (And, obviously, just eating and sleeping, isn’t going to do it for you.) Personally, I will eat about 6 or 7 times a day. I have four main meals and two or three snacks. I never really allow myself an opportunity to get hungry, so I don’t over-eat during those meals either. Take yesterday for example:

Breakfast: Egg white breakfast bowl (see yesterday’s post for recipe) – 6 AM
Brunch: Strawberry/Blueberry Protein Shake (see yesterday’s post for recipe) – 9:15 AM
Snack 1: Hand full of unsalted almonds – 11:45
Lunch: Grilled Salmon and a spinach salad with oil and vinegar dressing – 2:00 PM
Snack 2: Fruit Cup
Dinner: Lemon-Lime Steam Grilled Chicken, Fresh Steamed Veggies, and Quinoa (and a glass of red wine) – 5:15
Snack 3: 1 Almond Butter ProGrade Nutritional Bar – 7:30 PM

In short: Eating smaller, balanced meals throughout the day will keep your metabolism boosted, stop you from feeling hungry and over-eating, and lead to faster fat loss.

In the coming posts, we’ll get more into what constitutes a proper nutrition program!

Thanks and make sure to share with your friends!

Follow Up Article to Yesterday’s Post

ProGrade has provided us with a great article on What to Never Eat For Breakfast in 2012. Enjoy!

Wake Up!

Step 1 is waking up, after that 7-8 hours of sleep we discussed, last night.

Step 2: Immediately after waking, drink a glass of ice cold water. When the body is exposed to cold temperatures (like the lingering feel of a glass of ice water), it must work harder to keep itself warm, raising its metabolism by up to 50%.

Step 3: Within 30 minutes of waking consume a protein rich breakfast. Extra protein in the morning will both increase your metabolism and give you a greater sense of fullness throughout the day, making it easier to avoid craving food later on. This can be done through a multitude of ways. Personally, my two favorite breakfast are:

Strawberry/Blueberry Protein Shake:
1 cup almond milk
1/2 frozen banana
4 strawberries
2/3 cup of blueberries
2 scoops whey protein powder
1 1/2 cups of ice
*Blend for 1 minute and enjoy. This one takes about 2 minutes, total, to make.

Egg White Breakfast Bowl
2 eggs whites & 1 egg, scrambled
1/2 cup of black beans
1/2 cup of spinach
*Warm the beans and spinach in the microwave for 2 minutes, while scrambling the eggs. I usually add curry powder and tobasco sauce to my eggs, to spice it up a bit. This breakfast takes only 5 minutes to make.

So, drink that water and eat a protein rich breakfast, every single morning!

New Years Resolutions stink. Don’t make one. I don’t want to hear anyone making a New Years Resolution to “lose weight”, “get in better shape”, or “be healthier.” Make the choice to make that change, but don’t tie it to a holiday. More than 2/3 of New Years Resolutions are done before February. Make a lifestyle change. Find someone to help hold you accountable. Put it on Facebook. Post it on the fridge. I put mine on my ceiling, so they’re the first things I see when I wake up, each day.

Alright, let’s get the success rolling!

SLEEP
Proper rest could be the difference between success and failure, health and sickness, results and plateaus. The amount of sleep that individuals need may vary, but the standard acceptable amount is 7-8 hours a sleep per night. The top benefits of getting enough sleep are: a healthier heart, possible cancer prevention, reduced stress, reduced inflammation, and reduced risk of depression.
As if that wasn’t enough, proper sleep helps you LOSE WEIGHT, makes you SMARTER, and helps your body RECOVER FASTER!
Bottom line: Get 7-8 hours of sleep each night!

WATER
Please, please, please drink enough water throughout the day. I don’t mean coffee. I don’t mean soda. I don’t mean beer, wine, liquor, fruit juice or anything else. I mean water! Proper hydration promotes health, energy, clearer skin, and reduces inflammation. But, the biggest benefit, the one that I know you’ll be excited to here, is that drinking enough water (not too much, mind you) allows your body to properly metabolize (burn) fat!
So, how much is the right amount? Drink 1oz of water for every 2lbs of body weight. So, for me, a 180lb male, I need to drink at least 90oz of water each day (more if I am exercising and/or perspiring a lot).

Oh yeah, you’re also going to feel more full throughout the day, if you are properly hydrated, leading to fewer cravings for all of those foods you shouldn’t be eating :)

Live STRONGER! HEALTHIER! BETTER!

I hope everyone had a Merry Christmas, Happy Hanukkah, and wonderful holiday season!

I’m writing to announce a special 14-day email/blogging campaign to start off the new year. For two weeks, I will be releasing a new post, daily, with different health and fitness tips to help you reach those New Years’ Resolution goals. So, be sure to tell your friends and make sure that you are subscribed to our newsletter and following us on facebook and/or twitter!

The first part of this series will be released January 4th!

To subscribe to the newsletter, click here!
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To “like” us on Facebook, click here!