D342

Now Is Your Time!

The majority of people who join our Fit In 42 program are looking for help in losing fat, feeling better and improving their health, usually struggled to find time to take care of themselves.

Many of them used to be active, they had some form of consistent exercise in their life, some played sports, and many were comfortable in their own skin and even had the confidence to wear clothes that they wouldn’t even think of wearing now. Some are even struggling with health issues such as hypertension, joint pain and diabetes.

The common theme is life got in the way. They have a career or kids or both that takes up all of their time. They said to themselves that is now is not my time, maybe when my kids grow up, or when my schedule isn’t so busy! It was always going to be tomorrow when they would finally start taking care of themselves. The always elusive perfect time scenario, as if this really existed!

The fact is that for many of them it was absolutely their time! Many feel better when they workout and stay in shape, it puts them in a better mood, it helps them to be more productive and keeps them healthy long term.

They all agree that making time to exercises and eat well makes them a better mom, a better wife, better at their careers.

They also believe that their kids deserved the best possible version of themselves.

The fact is there will always be a reason that now is not the perfect time, and if you keep waiting till tomorrow, you will soon come to the reality that tomorrow will never come. As continue to go through life frustrated that you can’t find an outfit that doesn’t make you feel fat or struggling to find the energy to get through another day or maybe it’s the lack of sleep due to all the stress and bad eating habits in your life.

These people luckily figured this out sooner than later that they wanted and needed to make time for themselves, that enough was enough and that today was the day when took back control over their health and life.

You’re one workout away from a good mood.” Find time for your workout and you’ll be more even keeled and able to handle anything life has in store for you that day.

One of our members shared, “There’s no way I can be the best that my kids deserve when I’m not at my best. I’m doing exercises I never dreamed of and loving it, and the nutrition plan is my new comfort zone because I know every day that I am doing my body good and the guess work is gone. My kids tell me I’m strong and they love how much I’m willing to do with them!”

“Now is your time!”

What excuses have you been using?

Here is your wake up call!

Now is your time!

Our next Fit in 42 Total Immersion Program starts August 27th! If you’re ready to achieve and maintain your goals, even when life gets busy, then don’t miss out on this opportunity.
We have only a few spots left. The orientation takes place August 25th! To set up your interview test us at (925) 794-8287 or simply fill out this form and we’ll be in touch – Click here to apply-serious applicants only!
Check out this delicious Fit in 42 Beef  Stir Fry Recipe and Give It a Try! 
Our Fit In 42 ers Love it:)
Beef Stir Fry
INGREDIENTS: 
*4 oz. Flank Steak
*. Cup Beans*
*. Cup chopped Broccoli
*1 Cup diced Onions
*1 Cup diced Red Peppers


DIRECTIONS: 
1.In a pan over medium heat add 1 Tbsp. of Coconut Oil.
2.Add Beans, Broccoli, Bell Peppers, and Onions.
3.Cook the vegetables for 3 minutes and remove from the pan.
4.Add the Beef to the pan and cook for 3 minutes.
5.Add the vegetables back to the pan and cook for 3 minutes.
6.Remove and serve.

* Choose any of the following beans: pinto, garbanzo, black, lentil, kidney.

 

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Veggie-bowls

15 Brilliant Meal Prep Hacks

MEAL PREP HACKS!

During Fit In 42 we constantly teach our Fit In 42ers strategies for overcoming the daily challenge that they face each and every day throughout their lives . We stress the importance of meal prep, a strategy that we feel it is one of the most important habits you can adopt to get to your goals both physically and mentally.  These are just a few of the tips and tricks we have our students do to ensure they get amazing results!!!

Hard-Boil-Eggs

1. Hard Boil Eggs ( in the oven)
Hard boiled eggs are like the original meal prep protein source. They are easy to take on the go or to add to salads. They are also great to have as a stand alone.

Here’s what you do:
1. Put your eggs in a muffin tin. You don’t need to put any water in the tins or anything. Just set them in there. If you want to, you can also stand them upright using mini muffin tins.


2. Put the pan in the oven and bake at 350 degrees for 30 minutes.


3. Remove and put the eggs in a bucket of ice water for at least 10 minutes.
The only tricky part about this method is that the cooking time will vary from oven to oven. So, if your oven runs hot, you may need to cook them at 325. However, for my oven, if I cook them at 325 for 30 minutes, they don’t cook all the way. So I cook mine for 30-32 minutes at 350 degrees. So, it may take a couple test batches, but let me tell you, after a little trial and error, this method is AMAZING. So easy and they’ll cook perfectly every time!


Just a word of advice. Do a SMALL test batch until you figure out your oven temp. Don’t, say, test 18 eggs all at once if you’re not sure what temperature to use…not that I did that or anything. Luckily, eggs are cheap! The eggs might get some brown spots as they bake:

smoothie-bag.jpg.xxxlarge_2x

2. FREEZE YOUR SMOOTHIES IN MUFFIN TINS
Yes, make your smoothies ahead of time, then pour into muffin tins and freeze. This will let you have quick and easy to make smoothies every morning. Check out this recipe

spiral veggies

 

3. Chop or Spiral Veggies in Advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware.

Veggie-bowls

4. Roast different vegetables with same cooking time.

Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips.

Portion-Control-Jars

5. Make portions crystal clear.

Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard.

smoothie

6. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a super-sized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time.

meats

7. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.

jars

8. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.

Six-crockpot-soups

9. Use Freezer Bags For Storage
When you start meal prepping for the week, space in the fridge quickly disappears. Room is at a premium. Put foods that won’t be smashed (or you don’t care if they do) in freezer bags to save space.

costco

10. Cook a ton of vegetables on meal prep day.
If you are prepping a protein, say like buffalo chicken, it’s nice to have some already cooked veggies to put the protein over. Make one or two freezer bags of veggies, already cooked and seasoned, and add a fist size serving to every meal that doesn’t already have vegetables mixed in.

Screen-Shot

11. Buy Your Own To Go Containers
If you are finding your car or office filling up with tupperware, or will be traveling, invest in some high quality togo containers. They are cheap and reusable, but they can also be thrown away if needed.

build own containers

12. LABEL EVERYTHING
Your fridge will soon be filling up with all sorts of containers that you are using to store your healthy eats. Don’t let them go bad, but also, don’t eat expired food. Use a marker or crayon to label. Put; WHAT IT IS, as well as the DATE YOU MADE IT.

chicken

13. Cook one thing and use it for multiples.
Cook and shredded a chicken on Sunday. On Monday, use it for shredded chicken salads. On Tuesday, add it to some zucchini noodles and sauce.   On Wednesday, put it over some veggies and add BBQ sauce. On Thursday, mix it with some eggs for chicken omelettes. Sometimes meal prep might only mean prepping the ingredients that take the most time to cook.

costco-chicken

14 The Pre-Made Chicken
If you don’t have time to buy some lean protein, head to Whole foods, Safeway or Linardi’s and buy their rotisserie chicken. When you get home proceed to pull all the meet off the carcass and put into a Tupperware bowl. Use two forks to shred it. Now you have a quick and easy protein to add to any meal.

tracking sheets

15. Plan To Cheat
The mistake most often made is people want to be perfect, and they are…for about a weak, and then they binge. Plan to cheat and eat out or have a drink but only %10 of the time. Use a chart like the one above to track how much you cheat vs eat good. It will help you see where your problems are.  Then you can improve them week over week.

These 15 strategies alone can go along way in ensuring your able to eat healthy even during the most busiest times of your life.

If your ready to ditch the food rules, dropping the fad diets and conflicting advice then our Fit In 42 program is perfect for you. Our next session starts on August 20th, go here to sign up today!SIGN ME UP

 

 

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Woman Looking Inside Fridge Full Of Food And Choosing Salad

5 Strategies for Getting Off The Diet Roller Coaster Once and For All

Extreme dieting and exercising comes with consequences due to the unrealistic demand it creates on your body and lifestyle. Beyond the fact that it creates and unhealthy relationship with food, this strategy creates and off and on again approach to health and fitness. It’s this all or nothing approach that can be the main frustration to the rebound effect most experience throughout our lives of trying to achieve, and maintain, their goals, throughout their daily lives.

But you can avoid the diet roller coaster once and for all by using these 5 effective strategies below:

1. Use a habit-based approach.

A more sustainable, habit-based approach that doesn’t include a drastic calorie deficit can give you a better chance at adapting – physiologically and psychologically – to a healthier lifestyle, without your metabolism coming to a screeching halt. This point of view is consistent with The Biggest Loser research paper, which closes with recommendations to focus on health markers like insulin and triglyceride levels rather than weight loss, and to take a more moderate approach with exercise and calorie reduction for long term success.

Here at Fit-2-The-Core we practice one of the most effective principles from Precision Nutrition, a habit-based approach by gradually introducing our members to small, manageable daily practices that support a healthy lifestyle.

2. Eat slowly.

This is another foundational habit used at Fit-2-The-Core from Precision Nutrition. Many studies show that people who eat faster are heavier than people who eat slowly, and that people who train themselves to eat more slowly eat less, and lose weight as a result. There’s a 20-minute delay in satiety hormone signaling when you eat, so if you plow through a huge plate of food in 10 minutes, you’re liable to eat it all before you realized you’re actually stuffed.

In fact, it’s proven that simply reducing the number of bites you take per minute by half is effective at reducing your energy intake by 40 percent, particularly in big eaters. That’s why we coach our members to eat slowly. Play a game with yourself: Try to be the last one eating – even after your slow-as-molasses toddler). Tune into hunger and satiety cues, which tell you how much food you really need.

3. At meals, eat until you’re satisfied, not stuffed.

If you’re saying, “I’m stuffed!” after your meals, you’re probably overeating and/or eating for the wrong reasons, which will make it very challenging to control your energy intake. Another keystone from Precision Nutrition Coaching: Eat until 80 percent full.

This helps ensure that you’re not eating more than you need by:

* Helping you connect with your physical hunger cues
* Decoupling eating from emotions
* Breaking the deprivation/binge pattern and mindset
* Regulating your appetite

Feeling full, anxious, lethargic, foggy-headed, heavy, or extremely thirsty are signs of overeating that warrant an 80-percent experiment. Next time you eat lunch, eat slowly, take a good break after each bite, and ask yourself, “Am I still truly, physically hungry?” If the answer is yes, take another bite, chew slowly, and repeat. If the answer is no, end the meal and start monitoring fullness/hunger cues until dinner.

4.Start off easy.

When starting a new exercise program it’s best to start off easier than you think you should. This will help you to develop 3 Habits for long term fat loss success.

1. Being realistic. Too often we’re so motivated when we first start that we overestimate our capabilities. We start with a program that is unsustainable. Starting off easy allows you to do a workout that’s is sustainable, allowing you to sustain other important things in your life.

2. Consistency: If the workouts are easier and shorter at first, you will see the excuses start to disappear. Starting off easy develops the habit of working out rather than the habit of skipping workouts.

3. Progression:This is the number one concept people miss. Week one your super motivated so you go full throttle in your workouts. Week two you have to regress because your too sore. Week 3: You struggle to match week ones intensity and motivation. It’s best to start slowly, doing just a little bit better each week. This is the key to sustainable fat loss

5. Reduce stress.

When you experience psychological stress, cortisol shoots upward. Research has linked increased cortisol with weight gain, likely due to poorer food choices and physiological changes. It’s conceivable The Biggest Loser participants experience considerable psychological stress: Undergoing an intense weight-loss program on national TV; airing their traumas to the world; regaining the weight when everyone knew they’d appeared on the show; feeling the shame of “failure”. Every day, take steps to reduce your stress level and recover from all the hard work you do – physical and otherwise.

Some ideas:
* Sit and read a book
* Go for a walk
* Play with your cat
* Get a massage
* Take a warm bath
* Meditate
* Do yoga

Of course, what you find rejuvenating might be unique to you. Just be honest with yourself: Some activities that have the reputation for being relaxing – say, watching TV or throwing back shots at the bar – may be more escapism than true stress reducers.

6. Put your environment to work.

Change is hard for most people, and it’s partly due to our hardwiring. Research shows that most of the decisions we make are automatic, based on patterns and brain shortcuts as opposed to rational thought. We react to what’s in front of us, and our actions are often impulsive and/or the result of motivations we’re not fully conscious of. That means our environment powerfully shapes our decisions – including food decisions – more than we realize. We eat whatever’s in front of us, finish all the food regardless of portion size, consume more when we’re multitasking… and more.

Tough to change your eating habits when those habits are based on thoughts you didn’t know you were having, huh? But you can use this hardwiring to your advantage by putting your environment to work to control your energy intake:

* Keep fresh fruits and vegetables within view
* Park far from the office so you have to walk
* Don’t keep junk food at home
* Get a dog that needs walking

If your familiar with strategies that it takes to lose fat, then these should sound familiar. It’s no secret that when you use a sustainable approach to fat loss and health, that the strategies to sustain fat loss tend to be the same common sense strategies that you can follow for a lifetime.
Your Coach
Tim Rudd

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Elevated View Of Fresh Organic Vegetables With Meal Preparation Words Written On Slate

15 Brilliant Meal Prep Hacks

Here at Fit-2-The-Core we constantly teach our members strategies for overcoming the daily challenges they face each and every day throughout their lives . We stress the importance of meal prep, a strategy that we feel it is one of the most important habits you can adopt to get to your goals both physically and mentally.  These are just a few of the tips and tricks we have our students do to ensure they get amazing results!!!

1. Hard Boil Eggs ( in the oven)
Hard boiled eggs are like the original meal prep protein source. They are easy to take on the go or to add to salads. They are also great to have as a stand alone.
Here’s what you do:

Hard-Boil-Eggs
1. Put your eggs in a muffin tin. You don’t need to put any water in the tins or anything. Just set them in there. If you want to, you can also stand them upright using mini muffin tins.                                                                                                           
2. Put the pan in the oven and bake at 350 degrees for 30 minutes.                           
3. Remove and put the eggs in a bucket of ice water for at least 10 minutes.             
The only tricky part about this method is that the cooking time will vary from oven to oven. So, if your oven runs hot, you may need to cook them at 325. However, for my oven, if I cook them at 325 for 30 minutes, they don’t cook all the way. So I cook mine for 30-32 minutes at 350 degrees. So, it may take a couple test batches, but let me tell you, after a little trial and error, this method is AMAZING. So easy and they’ll cook perfectly every time!                                           —   
Just a word of advice. Do a SMALL test batch until you figure out your oven temp. Don’t, say, test 18 eggs all at once if you’re not sure what temperature to use…not that I did that or anything. Luckily, eggs are cheap! The eggs might get some brown spots as they bake:

2. FREEZE YOUR SMOOTHIES IN MUFFIN TINS
Yes, make your smoothies ahead of time, then pour into muffin tins and freeze. This will let you have quick and easy to make smoothies every morning.

Depositphotos_74552099_l-2015
3. Chop or Spiral Veggies in Advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or Tupperware.

spiral veggies

4. Roast different vegetables with same cooking time.

Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips.

5. Make portions crystal clear.

Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard.

Portion-Control-Jars
6. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a super-sized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt and greens ahead of time, your shake will be perfectly portioned, every time.

smoothie-bag.jpg.xxxlarge_2x

7. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.

meats

8. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.

jars

9. Use Freezer Bags For Storage
When you start meal prepping for the week, space in the fridge quickly disappears. Room is at a premium. Put foods that won’t be smashed (or you don’t care if they do) in freezer bags to save space.

Frozen berries and vegetables in bags in freezer close up

10. Cook a ton of vegetables on meal prep day.
If you are prepping a protein, say like buffalo chicken, it’s nice to have some already cooked veggies to put the protein over. Make one or two freezer bags of veggies, already cooked and seasoned, and add a fist size serving to every meal that doesn’t already have vegetables mixed in.

Six-crockpot-soups

11. Buy Your Own To Go Containers
If you are finding your car or office filling up with tupper-ware, or will be traveling, invest in some high quality togo containers. They are cheap and reusable, but they can also be thrown away if needed.

Screen-Shot

12. LABEL EVERYTHING
Your fridge will soon be filling up with all sorts of containers that you are using to store your healthy eats. Don’t let them go bad, but also, don’t eat expired food. Use a marker or crayon to label. Put; WHAT IT IS, as well as the DATE YOU MADE IT.

build own containers

13. Cook one thing and use it for multiples.
Cook and shredded a chicken on Sunday. On Monday, use it for shredded chicken salads. On Tuesday, add it to some zucchini noodles and sauce.   On Wednesday, put it over some veggies and add BBQ sauce. On Thursday, mix it with some eggs for chicken omelettes. Sometimes meal prep might only mean prepping the ingredients that take the most time to cook.

chicken

14. The Pre-Made Chicken
If you don’t have time to buy some lean protein, head to Whole foods, Safeway or Linardi’s and buy their rotisserie chicken. When you get home proceed to pull all the meet off the carcass and put into a Tupperware bowl. Use two forks to shred it. Now you have a quick and easy protein to add to any meal.

costco-chicken

15. Plan To Cheat
The mistake most often made is people want to be perfect, and they are…for about a weak, and then they binge. Plan to cheat and eat out or have a drink but only %10 of the time. Use a chart like the one below to track how much you cheat vs eat good. It will help you see where your problems are.  Then you can improve them week over week.

tracking sheets

There you have 15 meal prep hacks to help keep you on track no matter what life throws at you, your not only guaranteed to stay on track toward your health and fitness goals but confident that nothing can get in your way.

Coach                                                                                                                                          Tim Rudd

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Doubting the girl with a healthy diet and sweet on a white background

Five Mistakes Women Make With Nutrition

Over the last 17 years I’ve seen the same mistakes made over and over again by many women in their attempts to look and feel better when it comes nutrition. Avoiding these mistakes will go a long way in overcoming your frustration with your struggles to lose fat and feel great.

1.Starving Their Bodies:

Why do so many women have it in their head that they have to starve themselves to look the way they want? Is it because they get a sense of satisfaction if they miss a meal or only have sprouts and lettuce, thinking they have self control. Maybe, but what those women should know is that there starving their bodies into storing fat, losing muscle, and wreaking havoc on their metabolism. This is the last thing you should do if you want to look lean and fit. More often than not I hear about this from my clients when talking about nutrition: “This too much food! I can’t eat all of this! How am I so supposed to lose weight eating all this food?” I tell them to give it a try and guess what? They become believers because their metabolism increases and they burn fat! Get what I’m saying? Don’t starve yourself!

Waiting for dinner. White background.

2. Eliminating Fat:

Most girls have done it- counted fat grams. Dietary fat and body fat are two different substances. You don’t eat fat and it turns into fat. That’s not how it works. You must include good quality fats throughout the day. This is so important for your hormones, fat loss, and overall health. Increasing your omega 3 intakes (the fats found in fish, olive oil, avocado, and nuts) has been shown to boost your body’s fat burning ability. Do not be afraid of fat.

god fats

3. All-OR-NOTHING THINKING :

Women tend to be very black and white, on or off. They are either on their diet super strict and focused, or they are off their diet and bingeing on foods they shouldn’t be and beating themselves up over and over again. I see this all the time. It’s either one or the other. If you are struggling with this, then you must follow these four strategies to change your mindset:
Start to recognize what emotions you have when you start to binge and write it down in a journal. Eventually replace the binge with writing it down in the journal first.

Eliminate all black and white thinking. You can have a splurge and not feel guilty about it, especially if you plan them out. So enjoy the splurge, they play an integral role in a lifestyle approach to health and fitness.

Start to associate pigging out with the bloated, lethargic feeling you have afterward. Tune into the way you feel and really connect in your head that when you eat that way, you don’t feel good and when you don’t feel good, you aren’t giving your best to those that matter most to you:)
Figure out what your trigger foods are, certain foods will be your trigger to binge. Having a strategy of not eating your trigger foods is extremely effective while you are working on your relationship with food.

All Or Nothing Signpost Means Full Entire Or Zero

4. Having a Fear of Carbohydrates:

Most carbohydrates are not the enemy. Certain carbohydrates are not an optimal fuel source for a female trying to be lean and fit and you should avoid them most of the time, remember your splurges. Fruits and vegetables are carbohydrates that you can have at any time of the day. Eaten with some protein these carbohydrates are the perfect fat loss food meal. Starches such as oatmeal, rice, potatoes and other minimally processed whole grains are perfect for breakfast or for the meal after your workout. Eat your carbs, just the right kind at the right times in the right portions! Remember, it is the high sugar, highly processed carbs that you need to keep to a minimum.

Food sources of complex carbohydrates, isolated on white.

5. Not Planning or Preparing:

Many women find it hard to put themselves first. Women are caregivers by nature and take care of everyone else first. Problem is, when they don’t take care of themselves they can’t give their best to everyone else. To be fit and healthy you have to plan and prepare your meals in advance. You cannot leave it to chance. You don’t become fit and healthy by accident. As the saying goes, failing to plan, is planning to fail. It won’t take long as you think to throw some healthy food in an ice chest each day. Give yourself 10-15 extra minutes a day to pack your food and plan your day.

Elevated View Of Fresh Organic Vegetables With Meal Preparation Words Written On Slate

Work on eliminating these mistakes, one at a time building in healthy strategies and habits, that will leave you feeling confident that you finally have control of how you look and feel.

Your Coach
Tim Rudd

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