Train for Something

Motivating yourself to hit the gym or exercise regularly is often a challenge.  Of course, there will always be those individuals who love exercise and workout out whether it’s cold, warm, dark, or bright.  But many of us need an extra push to wake up an hour earlier, skip our favorite television show, or stay up an hour later.  A great way to find that extra push is to train for something.

The most notable events are the classic 5K, 10K, and Marathon.  As you may know, these are running only endurance events.  While millions of people love to train for and participate in them, not everyone wants to run long distances.   Fortunately, other options exist. 

1.  Triathlon.  The framework of a triathlon varies little - each event involves a cycling component, swimming component, and running component.  However, there are several race lengths.         

    (a) Sprint Distance: .5 mile swim, 12 mile bike ride, and a 3.1 mile run. 

    (b) Olympic Distance: .9 mile swim, 25 mile bike ride, and a 6.2 mile run.

    (c) Long Course: 1.2 mile swim, 56 mile bike ride, and 13.1 mile run.

    (d) Ultra Distance: 2.4 mile swim, 112 mile bike ride, and 26.2 mile run.

2.  Mud Run.  The most common, and most grueling, mud run is the Tough Mudder, is a 12 - 15 mile course over uneven muddy terrain.  The course include 20+ obstacles including wall climbing, hurdles, swims, rope climbs, fire walking and electrocution (that’s right). 

    However, many other outfits operate mud runs that are of a shorter distance (as few as 3 miles) with fewer obstacles.  Events such as Warrior Dash or Mud Sweat & Beers are great events to start with if you’re interested in a Tough Mudder. 

    These events are team events and generally foster an atmosphere of total teamwork; meaning every participant will help others tackler various obstacles; some of which can’t be completed with out the assistance of a team member.
   
    Most of these runs include a party at the end with beer, bands, and food. 

    Training for a Mud Run involves running, conditioning, and weight training.  The varied training requirements may keep you more interested than training for a running only event.

3.  Endurance Challenge.  Endurance challenges are events tailored to test your physical and mental grit.  These events are often set up in Super-Circuit format: dozens of physical challenges back-to-back and completed for repetitions or time.

    A common example of an Endurance Challenge is the CrossFit Challenge - this is an extreme example, but many local gyms and sporting clubs have regular endurance challenges for their member to participate in. 

    These events often include pushups, pullups, farmers walks, tire flips, prowler pushes, and battling ropes. 

4.  Mountain Climbs.  When we think of Mountain Climbing we think of Mt. Everest or scaling a dry rockface.  However, there are many less dangerous, and less expensive options.  Mount Whitney or Mount Rainier are great examples of Mountain Climbing Challenges.

    These types of excursions are costly, as they typically take several days or weeks to complete.  However, they are challenging both physically and mentally.  Training takes month as you’ll need to focus on endurance strength training and cardiovascular conditioning. 

    The above are just a few examples of various events of which you can avail yourself.  They require long term dedication to an appropriate training protocol, while challenging your mettle.  If you really dedicate yourself to the training, with a genuine desire to complete the challenge you set out for...endurance events are a great way to maintain that essential self motivation. 

5.  Powerlifting.  If you love weight training, and you love lifting heavy weights - Powerlifting competitions may be for you. 

    Powerlifting events include the Bench Press, Dead Lift, and Squat.  Although many competitors compete in all three, you may compete in one, two or all three. 

    The events discussed here involve dramatically different methods of training.  Fit2You employs trainers and coaches expertly qualified to assure you are not only prepared for whatever event you choose to enter, but that you can truly compete in that event. 

      For more information contact Fit2You today - info@fit2youfitness.com.  Remember: "If you've got it, flaunt it.  If you don't, get it with us."

The Six Habits:

Physical fitness is not a task or a chore.  It’s not a job or destination.  It’s a journey and a mind set.  Below are six habits of those individuals who recognize this:

1.  Maximize Time.  Everyone eats lunch, watches TV, or reads books.  These can all be done actively.  Rather than sitting and eating, walk and eat.  Rather than fast-forwarding commercials, do body weight squats, jumping jacks, or pushups.  Rather than reading in bed, read on the elliptical.

Time is scarce, so why not merge two activities, make a little extra free time for yourself (see #7).

2.  Make Opportunities for Exercise.  Much of our chores and work can be made more active. Some of these are obvious, but they it never hurts to have a reminder

    a.    Park in the last possible spot, this may only add a minute of extra walking, but it will add up  over the course of a week; 

    b.    Take the stairs and jog up them if you can;

    c.    Carry your groceries from the store to the car rather than using the shopping cart;

    d.    Standup and/or walk around when you’re on the telephone; 

    e.    Don’t email a co-worker, walk down the hall; and

    f.    Set a reminder in your calendar to stand up every hour, walk around, and maybe even knock      out a few pushups or squats.

3.  Structure Exercise.  Each Sunday sit down for a brief “week ahead” meeting.  Look at the calendar for the week, consider all the time constraints.  Schedule your workouts around these issues.  For example, if you have a late afternoon meeting, workout in the morning to avoid the meeting running long and interfering with your workout. 

    If you are smart with your time, you only need 4 or 5 days in the gym because you should be getting plenty of activity throughout the rest of your day.

    Also, during the “week ahead” meeting, plan each workout:  Write down the weight training routine you plan to follow, which cardio machines you intend to use, and which group exercise classes you’d like to try.  This saves time and keeps you focused.

4.  Don’t Structure Exercise.  As important as it is to engage in regular, frequent, and intense structured exercise, it’s equally important to find less structured activities to involve yourself in.

    Consider joining a local sports league, arranging basketball games, or simply going for walks with friends and family.  Refer back to #1 - time is scarce, spend time with your friends playing a sport, and time with your family during an evening walk.

5.  Plan Your Meals.  During the same “week ahead” meeting in which you plan your exercise, plan your meals.  Buy all the groceries you need for a week in one trip and, if possible, prepare large dishes that you can easily separate into 5 or 6 lunch- & dinner-sized meals.  Also, this avoids repeat trips to the grocery store which often result in excess spending and unhealthy “hunger” purchases.

    If you weren’t able to prepare your meals in advance, or run short on food, use Google to scope out the closest Subway or Salad Bar.  Just be sure to avoid the garbage and make smart choices.

6.  Rest, Relax, and Sleep.  Fitness requires more than just movement and activity, it also requires rest.  Sleep is one of the greatest medicines available.  Getting 8+ hours per night boosts the metabolism, the immune system, and your total energy stores. 

Contact Fit2You Fitness today (info@fit2youfitness.com) for more information and to schedule a session with one of our health and fitness professionals.

“If you’ve got it, flaunt it.  If you don’t, get it with us.”

DailyFit January 9

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.
Below you'll find two workouts - Beginner/Intermediate and Advanced.  Don't be cocky...choose properly!

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets ||  10-20  Repetitions || Rest 60 seconds
1.  Burpees with Pushup
2.  Stability Ball Plank       

Activity B: 3 Sets || 10 - 20 Repetitions || Rest 60 seconds
1.  Dumbbell Deadlift + Bentover Row (a/k/a “dead-row”)
2.  Flat Jacks

Activity C: 3 Sets || 10 - 20 Repetitions || Rest 60 seconds
1.  Russian Step Ups
2.  Assisted Neutral Grip Chinups  

Activity D (Optional): 10 - 20 Rounds

1.  Jump Rope 10 seconds exertion 10 seconds rest      

Static Stretch

   
Advanced

Activity A: 5 Sets || 10 Repetitions ||  Rest 2 minutes
1.  Double Kettlebell Snatch to Push Press
2.  Plank - 60 seconds

Activity B: 5 Sets || 10  Repetitions || Rest 60 seconds
1.  Weighted Chinups
2.  Decline Pushups

Activity C: 4 Sets || 15-20  Repetitions || Rest 60 seconds
1.  Tuck Jumps
2.  Cable Chop

Activity D (optional): 8 Rounds - 20 seconds exertion/10 seconds rest
1. Tire Flip - Tire Flip - Sledge Hammer Swing Left - Sledge Hammer Swing Right - Tire Flip - Tire Flip - Sledge Hammer Swing Left - Sledge Hammer Swing Right. 

OR

1.  Medicine Ball Slam - Burpee  - Wall Ball - 2 Hand Kettlbell Swing - Medicine Ball Slam - Burpee  - Wall Ball - 2 Hand Kettlbell Swing


Foam Roller

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond : Tactical Row
Hearts : Goblet Squat
Spades : Step-Ups
Clover : Pushups
           

DailyFit January 2

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.
Below you'll find two workouts - Beginner/Intermediate and Advanced.  Don't be cocky...choose properly!

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets ||  10-20  Repetitions || Rest 45 minutes
1.  Reverse Lunge with Torso Rotation
2.  Mountain Climbers
3.  Cable Row

Activity B: 3 Sets || 10 - 15 Repetitions || Rest 45 seconds
1.  Dumbbell Deadlift
2.  Flat Jacks
3.  Pushups

Activity C: 3 Sets || 10 - 15 Repetitions || Rest 45 seconds
1.  Shoulder Press
2.  Jumping Jacks
3.  Flexed Arm Hang        

Activity D (Optional): 1 Set

1.  Rowing Machine - 5 Sprints - 30 Seconds Exertion/30 Seconds Rest       

Static Stretch

Advanced

Activity A: 4 Sets || Rest  2 minutes
1.  Double Kettlebell Squat Thrust and Hang Clean
2.  Abdominal Rolls Outs

Activity B: 3 Sets ||  10 - 12  Repetitions || Rest 90 seconds
1.  Hexbar Deadlift
2.  Power Pushups
3.  Neutral Grip Chinups

Activity C:  3 Sets || 15-18  Repetitions || Rest 90 seconds
1.  Stability Ball Leg Curl
2.  TRX Inverted Row

Activity D (optional): Loaded Carries - 1 Set
1. Hex Bar Farmers Walk
2. Overhead Plate Walk

Foam Roller

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond : Plank to Pushup Position
Hearts : Kettlebell or Dumbbell Swing
Spades : Reverse Lunges (total)
Clover : X-Jacks

I hate cardio...

I hate cardio.  Running more so than most, but generally speaking I hate steady state, static cardio.  I don't find it fun, I don't find it rewarding and, above all, I don't find it effective.  I gave it up and I've seen dramatic changes for the better.

I already can envision the stream of vitriol sure to populate my inbox from diehard cardio enthusiasts, so allow me to explain.

1.  Cardio and Weight Management.  A common misconception is that cardio training is an effective weight loss and weight management tool. This is evidenced by most  commercial fitness centers in which you're likely to find more members slogging away on the cardio training machines (e.g. treadmill, elliptical, etc.) than you are at the squat rack, bench press, or dumbbells. 

We are all familiar with the equation (calories in) < (calories out) = weight loss.  This is an absolute oversimplification.  There is more to weight loss than just caloric consumption and expenditure.  Burning calories is not the same as burning fat.

The human body is an amazing machine, designed and evolved to maximize its energy.  Maximizing energy means using the most efficient forms of energy before the least efficient forms.  Fat is the least efficient form of energy.

When a body is engaged in a long duration, steady state movement, such as running, the body reacts by maximizing its energy stores.  Due almost entirely to the body's perception that you are engaged in "flight" over "fight" and need energy to outrun your pursuer.  The body will not release fat as its energy source because fat is simply too inefficient.

Alternatively, when engaged in short bursts of activity, such as sprints, barbell complexes, and Tabata protocols (an article topic in and of itself), the body reacts by using fat as its primary energy source.  Again, this is almost entirely because of the body's perception that you are engaged in a brief expenditure of energy and will stop to recover in a short time.  As this energy expenditure is short, the body is unconcerned with maximizing its energy and will release its least efficient energy source (fat) in an effort to maintain more efficient energy sources for a time they are really needed.

Finally, the effects of steady state cardio on body composition diminish as weight lowers.  An obese person will see much better weight loss effect from steady state cardio than a person with only 5 pounds to lose.  However, both individual's will benefit from sprint training.

2.  Running.  A number of cardio machines are low- or no-impact; meaning the movement does not create a constant pounding on the joints and skeletal structure.  Running is a bit different.

Running is a constant, repetitive pounding requiring the ankle, knee, hip, spine, and shoulders to cushion the impact.

The constant impact from long duration running creates increased risk of IT band syndrome, pulled hamstrings, stress fractures, shin splints, dislocating knee cap, plica syndrome,  paetellorfemoral syndrome (runner's knee - I mean come on, running has it's very own ailment) and many more.  I just chose some of the ones that sound the scariest.

My point is this - running is great for some people, but if running is something you hate or something that doesn't work for you...don't do it.   

3.  High Intensity Interval Training (HIIT).  Nearly everyone has heard of HIIT, but few recognize the tremendous flexibility and scalability of HIIT in practical application.  The typical HIIT program involves traditional "cardio" machines, on which the individual sprints for X seconds and rests for Y seconds.    However, HIIT does not necessarily require a treadmill, elliptical, or rowing machine.

Rather than considering HIIT just another version of machine cardio, look to its flexibility.  HIIT can be used with other General Physical Preparedness (GPP) movements such as rope jumping, jumping jacks, squat thrusts, thrusters, burpees, mountain climbers, and flat jacks.  

Even further, HIIT can be performed using movements generally considered within the realm of "weight training". There is no restriction on using weight training movement to charge up your heart rate and stoke your metabolism. Consider kettelbell swings, tire flips, and barbell complexes (selecting 5-8 compound, multi-chain movements and performing them for 6 reps with very light weight, back to back without rest). 

By tricking the body into thinking it's only going to exercise for a few seconds at at time, these high intensity intervals followed immediately by rest periods will trigger your body to burn fat.

4.  Practical Uses.  Everyone exercises differently, I myself change my routine every 8 to 12 weeks.  Accordingly, rather than try to prescribe a round peg for every shaped hole, I'll explain how I structure my workouts with the intent of providing a flexible framework for you to utilize in your own programs.

Presently, I weight train 3 days per week (Sun, Tues, Thurs), on a 4 day cycle.   My weight training days are broken into phases with a dynamic warmup at the beginning and targeted mobility/flexibility at the end:

A.

       1. Olympic or Metabolic Movement

       2. Targeted Core 

B.

       1. Knee Dominant (e.g. squat) or Hip Dominant (e.g. Deadlift) Multi-Chain

              a.  Pliometrics

       2.  Upper Push (e.g. Bench Press) or Upper Pull (e.g. Chin-ups)

C.

       1. Knee Dominant Single Leg (e.g. lunge) or Knee Dominant Hamstring (e.g. SB Curls)

       2. Upper Push (e.g. Dips) or Upper Pull (e.g. Inverted Row)

D.

       1.  Tabata Conditioning

Two days a week (Wed, Sat) I engage in conditioning work.  This varies week to week based on my mood, energy levels, and time.  However, the following is a breakdown of this past week.

On Day 1 I used a modified Tabata Protocol - true Tabata requires all out effort for 20 seconds followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes - and that's it.  I use the Tabata as a structured interval (Exertion 20/Rest 10).  You could go E10/R20 all the way to E60/R120.

Day 1.

HIIT A.

       1.  Battling Ropes

       2.  Kettlebell Swings

HIIT B.

       1.  Tire Flips

       2.  Sledge Hammer Strikes

HIIT C

       1.  Sandbag Cleans

       2.  Wall Ball

HIIT D

       1.  Farmers Walk

       2.  Waiters Walk

Day 2.

50 Kettlebell Swings followed by 5 Treadmill Sprints (E20/R40) repeated 4 times.

You'll see a big difference between Day 1 and Day 2 - but both involve traditional weight training movements performed with much lighter weight.  For example, on a weight training day I may work with 55lb or 70lb kettelbells, on a conditioning day I'll work with 35lb.  Either way, the work is completed in approximately 30 minutes. 

Also note the structure of the week.  2 days on, 1 day off, 3 days on, 1 day off.  The conditioning work does not interfere with my weight training as it engages muscular systems on a different level.

4.  Wrap-Up.  So, like I said...I hate cardio.  Rather than slog through another hour or so on a treadmill or an elliptical desperately searching for something to watch, or read, or listen to, I simply gave up.  I went back to the drawing board and figured out a method that would (i) get me the results traditional cardio didn't, and (ii) give me some enjoyment.

This method isn't for everyone - but it is for anyone.  Give it a try.

--BA

The training methods described here are complex and dangerous.  Fit2You just happens to have trainers expertly qualified in all the methods described here today...go figure.

"If you've got it, flaunt it.  If you don't, get it with us."

Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.

Email us: Info@fit2youfitness.com, we're here to help.
Below you'll find two workouts - Beginner/Intermediate and Advanced.  Don't be cocky...choose properly!

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly. 

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets ||  10-20  Repetitions || Rest  2 minutes
1.  BOSU Squat Thrust with Overhead Raise
2.  Plank to Pushup Position

Activity B: 3 Sets || 10 - 15 Repetitions || Rest 90 seconds
1.  Hyperextension
2.  Incline Dumbbell Chest Press

Activity C: 3 Sets || 10 - 15 Repetitions || Rest 90 seconds
1.  Lunge Walk + Torso Twist
2.  Assisted Neutral Grip (palms facing each other) Chin Up

Activity D (Optional): 2 Sets ||

1.  Biceps Curls - 10 Repetitions
2.  Triceps Extensions - 10 Repetitions
3.  Dumbbell Farmers Walk - 15 Seconds
4.  10lb Overhead Waiters Walk - 15 Seconds

Static Stretch





Advanced

Activity A: 4 Sets || Rest  2 minutes
1.  Kettlebell Snatch  - 8 to 10 Repetitions/side
2.  Kettlebell Windmill - 10 - 15 Repetitions/side

Activity B: 3 Sets ||  10 - 12  Repetitions || Rest 2 minutes
1.  Barbell Squat
2.  Lunge Jump (5 Repetitions)
3.  Decline Pushups

Activity C:  3 Sets || 15-18  Repetitions || Rest 1 minute

1.  Hyper extensions
2.  1-Arm Bench row

Activity D: Battling Ropes - 8 Rounds - 20 seconds “on” || 10 seconds “off”
1. Alternating Vertical
2. Double Vertical
3. Alternative Horizontal
4. Double Horizontal

Static Stretch

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time.  FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.

Equipment:  1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.

Instructions:  Each Suit is assigned an activity.  As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14).  For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.

Take rests as needed, but no longer than 1 minute.  Work up to completing an entire FitDeck without rest.

Diamond : Pushups
Hearts : X-Jacks
Spades : Prisoner Squats
Clover : Mountain Climbers

Coffee or Cookies?

A news website published today a list of the worst holiday drinks - it included the usual suspects of Hot Chocolate and Peppermint Mocha’s.  This got me thinking about the fundamental misunderstanding of appropriate macro-nutrient allocation...put simply how much fat, carbs and protein should one eat in a day?

This is not an easy question as the answer depends on so many individual variables; such as activity level, health factors, allergies, and personal goals.  However, the one unequivocal, blanket statement that applies to virtually every one (with limited exception) is avoid sugar.  Sugary drinks and foods are contributing to our collective waistline at a far greater rate than any other nutrient. 

Avoiding sugar is difficult most of the time for a number of reasons.  Traditionally, “reduced fat” & “fat free” foods have added sugar to make up for the lack of flavor from the reduction in fat.  Further, sugar lurks where you may not expect it.  Breads, peanut butter, canned fruit, dried fruit, cereals, instant oatmeal...nearly all have added sugar!

With the holidays we are all inundated with cookies, cakes, pies and other delicious treats.  These treats include seasonal beverages from Dunkin Donuts, McDonalds, and Starbucks.  What may shock you is that these seasonal drinks almost always have more fat, calories, and sugar than the cookies, cakes, pies, and other delicious treats. 

Consider the Venti Starbucks Peppermint White Chocolate Mocha with whole milk and whipped cream: 700 calories, 27 grams of fat, 95 grams of sugar – roughly equal to the calories and fat in SEVEN Oreo cookies and the sugar in about 11!  Oreos are also officially the unhealthiest cookie (for more reasons than I have time to write). 

It’s nearly impossible to avoid sugar this time of year, I’ll concede that point.  For the most disciplined it can be hard to walk past the plate of cookies, the bowl of chocolates, the gift baskets bandied about the workplace.  But even the least disciplined of us can avoid walking into Starbucks, waiting in line, ordering a sugary drink, paying for it, waiting for it to be prepared, and guzzling it. 

It’s the small steps that lead to giant leaps.

Fit2You employs nutritional and dietary professionals, expertly qualified to work with you to develop a nutritional plan that works for your life and your body.  Contact us today at info@fit2youfitness.com.

Now get up, get out and get fit. 


--BA