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June 17, 2010

Diamond Bar Boot Camp Instructor is Turning Back The Clock

Diamond Bar Boot Camp Instructor is Turning Back The Clock

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As we get older we start really thinking about our health. This is specially true when we have kids. I always took great care of my health but now more than ever I want to make sure that I am physically healthy and able to take care of my wife and daughter.

Here is an email I received the other day from my awesome friend John who handles all my insurances.

Sam

“You are in amazing health.  You qualified for the best rates available.  You are in better health today than you’ve ever been in the past.  Your EKG and blood count was perfect.”

Pass this along to anyone you know that is looking to make a change.

Why It Matters

But first, let’s take a look at why it even matters.

Check out this article I came across a couple days ago:

U.S. diabetes cases to double, costs triple by 2034By 2034, nearly twice as many Americans will have diabetes and spending on the disease will triple, further straining the U.S. health system and testing the viability of Medicare and other government health insurance programs, U.S. researchers said on Friday. …. will rise from approximately 24 million people to 44 million people by the year 2034 …. “We anticipate that the cost of taking care of those people – and these are direct medical costs – will triple over the same period of time, going from $113 billion today to $336 billion (per year),” Huang said in a telephone interview.Ouch! Today about 11% of Americans are diabetic, about 95% of those being Type II diabetic, the kind that comes from your lifestyle. That means it’s preventable. And even if you aren’t full-blown diabetic, there are plenty of other issues that come from an unhealthy lifestyle. You could say that this is my proposal to fix the healthcare system by keeping you from needing it.

So here are eight tips that will accomplish two goals for you:

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They’ll make you healthier. You’ll be sick less often.

You’ll feel better. And more importantly, what we all really care about, you’ll look better.

Your bulges will bulge less. Your clothes will fit better and you’ll need less of them to look great. Your confidence will go up.

You’ll have fun in the process instead of trudging through more flavorless “healthy” meals and another boring workout.
1. Eat Real Food 90% Of The Time
the cornerstone of your health is what you eat (and what you don’t eat). Most of your results come from what you eat. So start with just eating real food. What is real food?

* Food grows and dies. It isn’t created.
* Food rots, wilts, and becomes generally unappetizing, typically rather quickly.
* Food doesn’t need an ingredient label (and probably isn’t in a package either).
* Food doesn’t have celebrity endorsements.
* Food doesn’t make health claims.

You might be thinking that eliminates a lot of foods, but really all it eliminates are food imposters, things designed to look, taste, and smell like food, but that destroy your body. Here’s a not-so-brief list of the foods you’re left with:

beef, chicken, turkey, pork, salmon, shrimp, crab, lobster, eggs, cheese. Spinach, kale, cucumbers, carrots, turnips, squash (spaghetti, butternut, and acorn to name a few), sweet potatoes, collard greens, broccoli, cauliflower, Brussels sprouts, onions, radishes, bok choi, olives, cabbage. (Deep breath.) Apples, bananas, cherries, melons, berries (straw, black, rasp, and blue), pears. Almonds, walnuts, pistachios, Brazil nuts. Coconut oil, palm oil, butter, olive oil. And let’s not forget herbs and spices like parsley, sage, rosemary, and thyme (thank you Simon and Garfunkel), garam masala, curry powder, paprika, cumin, cinnamon, garlic, ginger, and nutmeg.

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If you need some help figuring out how to cook all of these new foods that have probably never been in your kitchen before, check out Nikki Young’s Paleo Cookbooks or Antonio Valladares’ Healthy Urban Kitchen.

Inevitably, there are a few gray areas like packaged bulk products, such as nuts and olives. I think you can probably figure these out on your own.

If it is a natural product, something that doesn’t come from a laboratory, it’s fair game.

Olives are fruits and nuts are…well, nuts.

Don’t over-think things. You know what foods will make you healthier and what won’t.

2. Eat What You Want 10% Of The Time

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Pick vices that you really enjoy.

If chocolate cake isn’t your thing, don’t eat it.

Wait for the pumpkin pie or whatever really tickles your fancy.

Don’t eat junk just because it’s there.

On that note, pick smart vices, like good dark chocolate or high-quality ice cream.

Limit caffeine and alcohol, but you don’t have to completely eliminate them.


3. Train Hard, But Short

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It can even be as simple as bodyweight exercises that you do in your living room or hotel room.

You can be completely done with an intense workout in less than thirty minutes.

There’s really no more needed for just being healthy.

I like all high intensity short workouts here because they are short, intense, and fun.
4. Have An Active Lifestyle

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The 30-45 minutes every day that you spend intensely training doesn’t mean you should sit around the rest of the time.

Take a walk, go for a hike, ride a bike, throw a Frisbee or football, ski or snowboard…the possibilities are endless.

Just turn off the TV and get outside for some fresh air and sunshine (see #6).

I think this is a key difference between people that struggle to make their life health-oriented and those that don’t.

If you enjoy getting outside, enjoy walking around in nature, enjoy a bike ride (whether a leisurely ride or tearing it up on some trails), you won’t need to worry too much about whether you’re active enough.

You’ll find reasons to get up and move just because it feels good.


5. Compete

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I bet there are a lot of people that are going to disagree with me outright on this one.

Competing often takes on a negative connotation and some seem to think we should avoid it for the most part.

There’s no reason that it needs to be a negative.

Competition can be quite the motivator and increase your enjoyment as long as it doesn’t become an obsession or keep you from enjoying what you’re doing.

Recreational sports leagues are great for getting a bit of competition, but keeping it fun.

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Along with rec league sports, you can join any number of Master’s sports, from Track and Field to swimming, from Olympic weightlifting to powerlifting.

I can vouch that …it’s fun and there’s a competitive, but supportive, spirit of people with similar interests and camaraderie.

6. Embrace The Great Outdoors

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I’m not talking about the John Candy movie.

Anyone that’s been around here for more than a month has already been beat over the head with this information a few times.

For the newcomers, here’s a tip: you need sunlight to be healthy.

That’s not sunlight while slathered in chemicals to “protect your skin,” but sunlight on exposed skin.

Your body needs sunlight to make vitamin D.

It drives your immune system. It staves off dementia.

It helps your body fight off cancer.

It looks like it might even improve muscle power.
That doesn’t mean to go sit in the sun for 8 hours with no clothes on.

Just get some sun on exposed skin.

7. Sleep More

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In today’s hard-charging, get-ahead, “success-oriented” society, sleep is one of the first things to go.

It’s funny that sleeping less is viewed as a hallmark of success.

Nutrition may be #1, but sleep is a close second place when it comes to how healthy you are.

How much should you sleep? 7.5 to 9 hours per night. Unfortunately, most of us have to get up early to get to work.

That means you need to go to bed earlier.

In the winter especially, when the sun is down early, you should be going to bed earlier.

Rise and fall with the sun…okay, maybe not at 6pm, but try to be in bed by 10:30.


8. Relax

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My final tip is to find simple ways to relax.

We spend most of our time very wound up and stressed.

Jobs, commutes, crazy bosses and coworkers, running to and from soccer and cheerleading practice…the list goes on.

Add in a recession, possible money issues, “flu pandemics”, and the nightly news full of worldwide stressors and it’s no wonder we’re always so tense.

With all that we have going on, few of us actually take the time to just chill out.

In the past couple years, I’ve come up with several things that help me to relax and unwind.

* Meditation
* Reading
* Playing with my little baby girl Bailee

Your relaxation may be different, but I think it’s key to come up with something that works for you.

It might be yoga or cooking or knitting sweaters for your dogs.

Stamp collecting, wood working, …the possibilities are limited only by what you find fun.

I’ll tell you something else that I’ve done in the past few years…simplifying my life.

I got rid of the superfluous items and kept only what I need and use.

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I don’t watch much TV at all.

Leo Babauta of Zen Habits is the king of simplicity.

There’s a lot that we can all learn from him.

I recommend checking out his three books on learning to live simply and get more enjoyment out of living.

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April 25, 2010

“The Biggest Loser Show”

A history about “The Biggest Loser Show” and why almost all of the people in the show never seem to keep the weight off after the show.

 

The Biggest Loser is a very popular television show in America.

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This show awards contestants who loose maximum weight during a stipulated period.

This show has been a mainstay program in the NBC channel schedule.

The Biggest Loser show started in October 2004.

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We all witnessed the contestants lost their weight very quickly under the guidance of their trainer.

This was enough to hook the attention of the viewers.

The incredible results amazed people and the popularity of the show spread like jungle fire.

The show, in its run over the years, has set some benchmarks.

Some such bench mark includes most weight lost in a week and fastest 100-pound weight lost.

However, the show has elicited adverse remarks from nutritionists and physicians.

They believe such methods of weight loss can be counter productive and at times maybe even fatal.

The question everyone wants to know is “is the weight loss permanent.

Some contestants from the first few seasons have a lot of interesting statistics to share with us.

Let’s study the case of Ryan, the season one winner.

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When he came to the show he weighed 330 pounds. After competing in the show he lost 122 pounds, which was about 36.97% of his body weight. But soon after the show Ryan gained back all the weight he lost on the show. This is because the show taught him nothing about exercise and nutrition. He regained weight at an alarming rate – 32 pounds within 5 days of leaving the show.

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Benson is actually considered a success for still keeping 30 pounds off for over a year. According to the National Weight Control Registry, “only a fifth of dieters with a history of obesity sustain a loss of 10% of their body weight for a year or more.”

He claims that as soon as the show was over, he regained “32 pounds in 5 days simply by drinking water.” This is incredible and points to the fact that when any person loses weight rapidly, (faster than 1-2 pounds a week) normally the weight loss is mostly due to water loss.
Where is Kelly Minner Now?

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One former participant who is still losing weight after losing the show is Kelly Minner.

The first-season runner-up went from “242 lbs. to 163 lbs. by the finale and now weighs 140 lbs.”

How does she maintain her weight loss?

She exercises 6 days a week for 1 to 4 hours a day. I agree that exercise is definitely paramount to maintaining weight loss, but for the average person, exercising for 4 hours a day is just unrealistic.

With this kind of high exercise volume, I would also worry about the high risk for injuries that could end up stopping exercise altogether.

Kelly Mac, another participant, gained 9 pounds since the Season 1 finale. And now weighs 160 pounds.

Comedian Kelly Macfarland

Comedian Kelly Macfarland


Likewise Season 2 winner Matt Hoover who lost 160 pounds gained back 30 pounds when he appeared in the special.

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Matt Hoover

In season 3 the winner, Brian’s weight came down from 308 pounds to 156 pounds.  Brian soon regained 47 of the 156 pounds he lost.

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Read more about Bryan Hear…

Other participants of that season who regained weight were Pam and Wylie. They regained 8 and 32 pounds respectively.

Mark Wylie

Mark Wylie

Pam Smith

Pam Smith

Jim who lost 186 pounds in season 4 regained 40 pounds.

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Twins on the Show

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Sam Rouen

Sam Rouen, lost just over 157 pounds last year on the hit NBCshow.  He regained 11 of those pounds when as soon as he returned home but with a regimed diet & exercise is back on track.  He has enrolled back int University and is right on track!  To read more on Sam and his Success Click here

Why do most contestants of the show regain weight?

The main reason is that such programs adopt unrealistic and unhealthy ways of losing weight.

Most of the participants are made to undergo inappropriate exercises.

The technique of losing weight requires a natural environment.

Instead of losing weight in gradual progression the TV show encourages participants to adopt an aggressive approach – as if their world would come to an abrupt end. Not making ones body fit enough to progress to the next level of exercises, encourages the condition of over-weight to relapse. Most importantly, money cannot be a motivation to lose weight. Those who lose weight because of greed will gain it back sooner than later.

On the other hand though it can be a kick start & kick in the @#&!  To Jump start a new and healthy Life Style which is my Ultimate wish for each of the Biggest Loser Contestants as well as for all my  6 Week TBT People.  My( Total Body Transformation) Contestants.  Most all my contestants have continued on with me as I guide them thru their nutrition and exercise for a total lifestyle change.  Remember I am all about mindset!!  Check out My 1st 3 Contests

1st Total Body Transformation Challenge

2nd Total Body Transformation Challenge

3rd Total Body Transformation Challenge

Dr. Saman Bakhtiar is weight loss and fitness expert.

Check out the great results here!

Claremont Personal Training

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April 8, 2010

108 Ways To Get Fit in 2010

108 Ways To Get Fit This Year

by Dustin Maher

I have included 10 of Dustin’s Tips below & PDF file to print & post

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I truly believe that this year will be your best and fittest year ever.

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For some of you, you are entering this year in the worst shape of your life, for many of you, your best!

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Wherever you are, just know that you can always be better!

Health and fitness is a constant journey.

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Remember you have everything inside of you for greatness;

it is up to you to tap into that and reach your true potential.

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It is my goal in this article to give you many quick tips that you can implement in order to have a profound impact on your life.

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Trying to do every one of these tips in the first week would be overwhelming.

I recommend reading them all over a couple times & then find 2-5 the first week to incorporate into your life.

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After a week or two of being successful at those challenges, move on to another couple while still implementing the first few.

This is a very powerful way to make many small changes that can completely transform your life!

Please note these are in random order and not based on level of importance.

Print this out and post it next to your computer or somewhere you will see everyday.

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Are you ready? Lets go!

1. Take before pictures
2. Post before pictures on your refrigerator and keep visible in your car and next to your bed
3. Take circumference measurements ASAP, and repeat every month
4. Eliminate sugary drinks completely… fruit juices, diet soda, regular soda, energy drinks
5. Eat plain Greek yogurt
6. Find a workout partner that is committed and won’t let you slack off
7. Write inspirational quotes on index cards and post everywhere around you
8. Read stories about others who have achieved greatness in their health and fitness, whom you can relate to
9. Eat at least 1 big salad each day, two is even better
10. Get protein in with each meal


My Man Dustin is a genius!

Check Out what he has to offer!

dustinmaherfitness.com

His Fit Moms For Life DVD workouts site is fitmomsforlife

He gives the first DVD away for just the cost of shipping.

Dustin has this cool app for your iphone

CHECK IT OUT!!

Flat Stomach App for the IPhone.

🙂  It is $1.99 and is super cool!  🙂

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“Educating, Motivating, & Inspiring everyone to reach their potential in all areas of their life!”

Dustin Maher
Personal Trainer: A.C.E (American Council on Exercise)
(608) 772-6651
www.DustinMaherFitness.com
www.madisonbootcamps.com

Again as always having a blast bringing you my latest thoughts and inspirations.

Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.

If you haven’t visited our website and would like to….click here.

Looking forward to bringing you more and more info all the time!!

If there a subject you would would like us to focus in on just post a comment.

We are having a Blast doing these Blogs for you!!

Thanks for tuning in!

Check out Claremont Personal Trainers!!


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February 10, 2010

How to fix your flat A**

How to fix your flat A**

As you and I know we have all been blessed with different body types.

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Some may think of their derriére as a blessing, while others would rather say their rear is a curse!

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I say, let’s work with what you have and turn your butt into your sexiest and most loved body part!

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I have outlined for you some of the most affective proven butt building exercises.

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Each day that it’s time to train your lovely lower body, choose three exercises from the list below.

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Consistency is absolutely key in seeing, and feeling results.
The Resistance Exercises
Squats:

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Squats are an excellent and proven way of training your gluteus maximus (butt).

You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders.

If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise.

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The closer together your feet are, the more your quads (front of the thighs) will work.

As you move your feet further apart, you’ll feel the exercise more in your hips and butt.

You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.


Lunges:

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Lunges are another exercise that works your glutes.

Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.

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Here are several different types of lunges:

o Stationary lunges
o Walking lunges
o Alternating lunges
o Side lunges

As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.

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Hold two dumbbells to the side of your body.

Bring one leg forward and stand so that you have good balance.

Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes.

At this time the other knee will almost touch the floor; then come back up.

Do all of the reps with one leg forward and then continue with the second leg.
Hip Extension:

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Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best.

This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight.

OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.

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On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor.

(If you are using a bed, your legs will be off the edge and your feet high off the floor.)

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Flutter Kicks
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Lift one leg higher then the other and alternate.

Move each leg as though you are doing a flutter kick in water.

Try doing 3 sets of 20 repetitions on each leg.

Do you want more?

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Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close.

When you close them, have one leg cross over the other.

Alternate each rep, which leg is crossing over.

Try doing 2-3 sets of 20 repetitions on each leg.

Deadlifts:

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Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical!

Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells).

Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up.

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Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees.

Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.
Stepping Your Way To Tight Buns

Stairmasters & Climbers:

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These machines when used at a slower frequency with honest, normal steps will recruit your butt muscles into action.

Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes?

You have either seen them, or are one of them.

Spending 30 minutes on the climber, cheating your way through each step will not bring you results.

Feel your body weight as you step down through your heel of each foot.

The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.

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Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss.

If you think that steppers will make your butt bigger, you may be eating more then you think.

Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.

Start at 20 minutes 3 days / week.

If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.

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Final Points

Before I let you hit the gym, there are a few points that are important to know.

You can’t choose where you gain weight.

If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics.

Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn’t one magic exercise that will make your butt change.

Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

Thank you for reading our blog.  We hope this information was valuable.

Dr. Saman Bakhtiar is a Riverside Personal Trainer and Boot Camp Instructor.

If you know anyone looking for personal training in the Inland Empire, send them to Fitness Concepts.

We will take good care of them.

Here at our amazing Health Club we are the gym of all gyms….click here to check out our gym.

We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.


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