Woman Looking Inside Fridge Full Of Food And Choosing Salad

Five Strategies to Sustain Fat Loss

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 healthy eating and movement.

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. 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.

5. 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.

 

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workout

6 Principles For Getting The Most Out Of Your Workouts

We live in a day and age where extreme is the recipe of the day for whatever ails us. If your overweight then go on an extreme diet, a  cleanse, shake diets, etc.. The same holds true for exercise. The harder and more extreme the workout the more effective people feel the workout to be. They judge the effectiveness of a workout by how sore or exhausted they are at the end of the workout, and the list goes on and on.

It’s no wonder the media is filling our head with so much misinformation, just the other day their was news report on T.V. covering a boutique GYM that was touted for having the hardest workout in the city, what a discredit to the fitness and health industry, this is like going to a Doctor who prescribes the strongest pain killers for curing the common cold! The prescription just doesn’t match the diagnosis, and there is a reason, because their was no diagnosis in the first place.

Also how many times has a trainer put you through a workout without sitting you down and asking what you want to achieve, what is your exercises  and injury history, and even more than that assessing your movement so they can prescribe the most effective exercises in helping you achieve your goals without risking injury.

If any of this sounds familiar to you then these 6 principles are going to go a long way in helping you get the most out your workouts and looking and feeling your best

So here they are, “6 Proven Principles For Getting The Most out Of Your Workouts” that will help you to cut through the clutter of ridiculousness and outright ignorance that is going on throughout the health and fitness industry today.

” Methods Are Many, Principles Are Few,

Methods Often Change,

Principles Never Do”.

6 Proven Principles For Getting The Most Out Of  Your Workout

1.Get your Movements Assessed

It’s amazing how little respect people have for movement when it comes to working out. It is the most under-appreciated principle for getting leaner and healthier. We get are body-fat tested, our cholesterol tested etc, but when it comes to our movement we don’t put much thought into it. We use the Functional Movement Screen here at F2C and it specifically tests seven fundamental movement patters for all humans. This is also the movement patterns which fall in line with our program design. So if a person is deemed to have very little hip mobility then deadlifting, sprinting or swinging kettle bells will not be loaded until corrected as it will add the wrong type of stress to the joints of your lower back and hips, down regulating growth hormones that are responsible or fat loss and muscle building. That’s the good scenario, the bad scenario is damage to your spine, knees or hips resulting in pain and injury . The goal is to help you look and feel better, not worse. So get your movements assessed so you can get started off right, knowing what movements need to be corrected and what movements are good to be trained. This will ensure you will get the most out of  the movements you perform in your workouts, so each day you perform better, feel better and look better.

In-Line Lunge

2. Technique should not be sacrificed for quantity

No matter how hard you think you are working, there is no excuse to use bad form. If the goal is to burn fat or build muscle, there is nothing to support the risk of injury as a result of the wrong dosage of exercise that results in poor technique. Make sure focus on technique, as quality trumps quantity when it comes to maximizing your results.

Lori Push-up

3. Fatigue or soreness should not be confused with the effectiveness of your workout:

Just because you are wiped out doesn’t mean you are doing the right thing. Concepts like “No Pain, No Gain” have been so ingrained into us that a common goal in training is complete exhaustion. Instead of the searching for fatigue, using the minimum effective dosage for maximizing your results, no more, no less. Yes, training may produce soreness and fatigue, but that is not your goal, and if it is make sure to budget in weekly visits to a physical therapist, as this approach will only lead to pain and injury.

woman-ice-knee-400x400

4. Recovery should be the first thing built into any program

You do not get better during training; you get better when you are recovering from it. During that recovery from strength training, muscles are built and fat is lost. Recovery therefore is doing the most important thing in reaching your goals: making gains toward fat loss and building lean muscle. You must plan the proper amount of recovery in between sets and circuits as well as in between training sessions (nutrition, sleep, stress management, massage, diaphragmic breathing etc.). See overtraining as nothing more than an overdose of a stimulus and something that will take you further away from your goals.

Crocodile Recovery Breathing
        Crocodile Recovery Breathing

5. Proficiency in exercise technique is paramount

People like to do new exercises. The trouble is that most people have not learned proper technique and form on an exercise to earn the right to place it into their training. Just because an exercise is added to a circuit is not an excuse to have never practiced it or terrible at performing it. Actually, a good rule of thumb is that exercises added to a circuit should be ones you have been taught correctly and understand how to perform. You need to understand that exercise require proper skills and having a good coach will ensure that you get the most out of your exercises and workout.

Squat

6. Select appropriate exercises and correct weights

Adding too much weight does not make you tougher, it makes you careless. Too much weight can negatively impact form and the effectiveness of an exercise. The goal of strength training is to cause metabolic disturbance so you can increase your metabolism, thus increasing your ability to burn more fat calories throughout the day. Poor form leads to sub-optimal metabolic disturbance and as mentioned above injury, as you aren’t maximizing the amount of muscles involved in a specific movement or exercise, thus greatly decreasing the effectiveness of the exercise and the workout. Make sure you select the correct exercises and weights. This will insure that you’re training safely and maximizing the effectiveness of your workouts.

Bad Sqaut

 

There you have it, 6 principles that will ensure you not only look better, but perform better and most importantly, Feel Better for years to come!

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Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

Yummy Splurge:

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% splurge means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10% splurge? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So Fit-2-The-Core members are given a simple instruction: eat any food you like, in up to 10% of your meals; in the other 90% of your meals, eat the foods that will fuel your body to success. This can include a glass of wine, 1-2 slices of pizza or a scoop of your favorite ice cream etc.

That ratio will give you the body you want AND allow to enjoy the food you love.

 

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The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

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The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

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Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

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Here are a few ideas for the next time you find yourself heading for a lazy cheat.

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Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

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Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

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Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

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Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

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Enjoy your week!

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Nancy Mirror

Flip Your Priorities When It Comes To Fat Loss

One lesson I have learned over the past 14 years being fitness professional is that common sense is not so common.  Now this has nothing to do with the all the amazing members of Fit-2-The-Core over the years I’ve had the pleasure of working with, it’s the advice they get from the Media, Doctors and Friends that have taught me this very valuable lesson.

I had a big reality check this week, as a Doctor of one of my newest members actually prescribed that she stops strength training until she loses 6 pounds, no distinction between fat or muscle, just 6 pounds. His prescription was to perform a 4-5 week aerobic training program until she loses 6 pounds and then she could return to strength training – this blew my mind!

It seems that there is so much misinformation out there, that even Doctors must be confused by all of it. The fact is that there is information overload when it comes to fitness and I understand why the average person could be confused, but I really don’t understand why a medical professional would be. I believe if someone is going to give you advice, that they must back it up by science not hype, they must be a real world practitioner working with clients who got real results and have experience as a coach in this field.

Now beyond this doctors’ recommendations I do believe there are many people maybe even including you, that still believe that aerobics is more effective than strength training.  Don’t mistake this with interval training or aka HIIT, as this is an effective strategy for fat loss, but stills fall shorts of the fat loss benefits associated with resistance training.

Cardio is simply anything that gets your heart rate-up; your body doesn’t know the difference, whether your jogging or performing kettle bell swings. The distinction between what type of result you get from cardio are the intensity or heart rate zones you’re working in. Simply imagine how different of a feeling it is to jog and sprint. Jogging can be done for hours, where sprinting at maximal speeds can only be done for seconds, and there is a huge difference in how your body adapts.

Now of course I don’t believe that someone who hasn’t worked out in awhile should just go head first into a high intensity strength or interval workout. So the initial goal is to move better and feel better while learning many of the movement skills required for the progression into higher intensity efforts, as this is where the fat loss magic happens.

So in a sense this could be considered a form of aerobic training and slowly as you start to move better, feel better and become proficient at many of the exercises,  you start to ramp up the intensity. The same holds true for cardio, this is why the way we utilize heart rate training is so effective, it meets you where your current fitness level is (at), keeping you in the recovery zone longer than the training zone. Over the weeks you start to spend more time in the higher intensity zones as your fitness improves.

This is the beauty of strength training, it helps you to move better, and it gets you stronger and leaner, reshaping your body and mindset. It also increases many of the growth hormones that increases your bone mass, lean mass (the reason why scale weight is not a an effective measure for progress), insulin sensitivity and decreases many health risks such as heart disease, obesity and osteoporosis, something aerobics simply doesn’t do effectively.

I believe people; even Doctors apparently forget that it’s your muscles that move your limbs, not your heart. Also muscle is where sugar and fat is burned, so why do something that will shrink what basically increases how many calories you burn throughout your day?

Simply put strength-training changes the way your body looks, by gaining precious lean muscle mass, bone mass all while helping you to lose inches (This is why the scale can tell you lost minimum weight, but you dropped two clothes sizes). Now interval training compliments this perfectly by giving you some of the same hormonal effects, but also helps to stimulate the metabolism even further by demanding more fat calories be burned throughout the day, just like strength training, but for a shorter period of time.

Aerobics is the least effective strategy for fat loss, but it can compliment the other two as a recovery strategy and yes you burn some calories, but you do not improve your metabolism at all. In fact you only burn calories during your exercise effort, and depending on how much you do, you can slow your metabolism down.

Take a look at these two studies:

Six Month Study
Two Groups:
Diet Only
Diet Plus aerobic exercise (50mins, 5 days per week)
No additional effect of aerobic exercise on body composition
J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution
Reedman et al

Twelve Month Study

  • Six hours of aerobic training per week for one year.(60 mins per day, six days per week)
  • Average weight loss after one year was 3.5lbs or about .3lbs per month
  • 08lbs for women and 3.96lbs for men

Obesity 2007 June- 15:1496-1512

Exercise Effect on Weight Training and Body fat in Men and Women

Mctierman et al

The first study showed that 5 days of 50 minutes of aerobics for 6 months resulted in zero weight or fat loss. So they performed 1,200 minutes or aerobics and got nothing from it, talk about a waste of time.

The second study was for 12 months at 60 minutes 6 days a week of aerobic training, and at the end of the year, they lost only 3.5 lbs. that work (17,280 minutes) and only .3lbs of weight loss a month, not even sure of fat loss, as they didn’t distinguish between fat loss and muscle loss, so who knows?

This study compares aerobic training to interval training:

20 weeks of endurance training vs 15 weeks Interval training

  • Energy cost of endurance training = 28,661 calories.
  • Interval Training= 13,614 calories (less than half)
  • The interval training group showed a NINE TIMES greater loss in subcutaneous fat that the endurance group(when corrected for energy cost).

Burn Fewer Calories and Burn more Fat with Interval Training

  • Tremblay A, Simoneau JA, Bouchrd C.
  • Impact of exercise intensity on body fatness and skeletal muscle metabolism
  • 1990 Jul;43(7):814-8

Interval group burned nine times more fat and spent 47% less time exercising, ouch. The correction for energy cost is the amount of calories that the interval training group burned for the next 24-48 hours after their workout, EPOC(Exercise Post Oxygen Consumption). This is the beauty of interval training, you work without oxygen during the high intensity part of the interval workout, creating an oxygen deficit that your body must payback, so it increases your oxygen uptake during the next 24-48 hours, increased in fat calories burned, yay.

These are just a couple studies, but I believe it’s very clear that aerobics is literally a waste of time and effort and it’s because your body adapts to aerobic exercise by creating an environment that burns less calories. It does this simple by shrinking your metabolic engine (lean muscle mass) so you can go longer. This is why marathon runners have very little muscle mass compared to sprinters and also why they have a higher body fat percentage compared to sprinters, aerobics results is a hybrid human, just like a hybrid vehicle, not the goal if your looking to lose fat and get stronger.

Lets look at one study that shows the power of strength training when it comes to fat loss:

  • This study compared three groups following a hypocaloric diet for 12 weeks.
  • Group one was a diet only group. Group two was
    diet, plus resistance exercise plus a casein (milk) supplement. Group three was identical to group two although they used a whey protein supplement.
  • After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey(cheese) group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.

Demling RH, DeSanti L.

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.

In both cases, fat loss was 2 to 3 times greater in the resistance training group that diet alone, with one extra huge benefit, they increased their lean muscle, thus their amount of calories throughout their day (Basal Metabolic Rate). Something even interval training can’t match.

That’s scientific evidence part, here is the real results of real people using these strategies:

Deirdre B&AW

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Of course your diet is key as we see in all these studies, but this was a focus on exercise intervention and what strategies are most effective. Here are your priorities when it comes to fat loss:

  1. Train Hard or Go Home! Stop wasting your time.
  2. Completely flip your priorities when it comes to exercise. Focus on strength training, then interval training and then cardio.
  3. Take the emphasis off of burning calories during your workout and instead make boosting your metabolism the priority long term.  Use exercise that will increase your metabolic rate, which means resistance training.
  4. Use interval style cardio instead of steady state.

There you have it, now you will be the common sense solution in a not so common sense world.

Want a Team that will give you everything you need, Support, Accountability, Evidence based and real world results using proven and effective nutritional strategies, Exercise strategies and Think Right Strategies. Give us a try for 14 days and see what happens when you have team that has your bask every step of the way. Give us a call now at 925-672-5777 or email us at tina@fti2thecore.com for your complimentary body blueprint session today!

 

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Holy Grail Of Fat Loss, Before and After Pics Inside!

We are just days away from our I want it “AAAL” challenge. In our last team contest our challengers lost a total of 243lbs of fat and added 81lbs of fat burning lean muscle.  Go here now to register now: http://wantitaaal.com

Winner B&A

 

Jessie Pease B&F

Losing fat and gaining muscle at the same time is known as the “Holy Grail”of fat loss. Anyone can lose weight on the scale, but often it’s done with diets that focus on deprivation or even worse water manipulation to lose those last few pounds! Your pounds consist of muscle, fat and bone mass. Dieting” can increase food cravings, food preoccupation, guilt associated with eating, binge eating, weight fluctuations, and a preoccupation with weight. Looking at the pic below you have a total body change of 18.19lbs (fat loss + muscle gain).

 

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Your muscle is made up mostly of water and if you lose water weight so will you lose muscle, your tone, your strength and your metabolism, up to 30 calories a day per pound lost. If you starve your muscle you will again lose muscle and hold onto fat, which doesn’t require as much energy to sit in your midsection, your arms, your hips and your thighs.

 

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Losing fat and gaining muscle not only makes your body more calorie expensive(requires more calories per day), but it improves your health(more insulin sensitive), your performance(stronger and better conditioned) and your tone(loss of inches). One other big benefit is that muscle is where sugars are stored and used as energy and the less of it you have, the less capacity you have for storage and thus the rest gets stored as fat and your performance will also suffer as it’s your muscle that drives the intensity of your workouts. Go here to register now: http//:wantitaaal.com

 

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This many times is why people rebound after losing pounds quickly, when the focus is just on weight loss, not body re-compositioning (Increasing lean muscle, mass and decreasing fat). Not only does the metabolism get slower with each pound of muscle and water loss, but their capacity to store sugar also decreases. This is not an effective recipe for people who still want to enjoy a glass of wine, a delicious desert or a couple pieces of pizza etc. This also is disastrous  if you expect to live an active lifestyle as all your growth hormones(responsible for fat loss and muscle) and will start to down regulate and hold on to rather than tap into the energy stores required for optimizing fat loss and performance. As you can see it’s a negative cascade of effects that leave 98% dieters right back where they started after they lost weight! Go here to register now: http://wantitaaal.com

 

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They have effectively left little room for damage control and enjoying life, especially in social situations, this is the person who leaves for weekend splurge and comes back weighing 5lbs more that when they left.The other issue with losing muscle and fat and the same time is that each time you you have to eat less and less calories as evidenced by the biggest loser article that was published a year ago. Most contestants not only gained their weight back, but they ended up fatter than before, and even worse, reset there metabolism to much lower levels  only able to eat 800 calories daily in some instances in order to maintain there weight. This equates to 3 snacks a day or two small meals in a 24 hour period.Go here to register now: http//:wantitaaal.com

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In our AAAL team challenge the focus is on re-body compositioning. No diets, no tricks just scientifically proven real world strategies to change the way your body looks, feels and performs. This is one key to long term success, a body that thrives has stronger bones, more lean muscle, less fat and and a hormonal environment that not only supports fat loss, but your health! Go here to register today: http://wantitaaal.com
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Our “AAAL” challenge is the “HOLY GRAIL” of fat loss as it will not only teach you how to work out effectively for muscle gain and fat loss, but we also teach and show you how to eat for life! Real world strategies, no matter whether your motivation is low or your willpower is gone, we will show you how to train smarter, eat smarter and thrive in your new body.
Justin Knipstein B&A
Go here now to register today. Or mark your calendar for our kick off event this Thursday April 6th at 6:30pm. This is a Team Challenge so even if you can’t find someone to do it with you, we have teams that need you! The challenge starts on Monday April 10th and you can win $5,4000 in cash prizes!
Go here now and register today: http://wantitaaal.com

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