Corrective Knee & Shin Self Massage Exercises

Corrective Back Strength Exercises

Corrective Neck & Shoulder Stretching Exercises

Corrective Neck & Shoulder Self Massage Exercises

Become a push up master with this video tutorial whether you are a fitness newcomer or fitness enthusiast.  Learn perfect form and specific progressions to become a push up master in 4-6 weeks. 

“The human body is the only machine for which there are no spare parts.” Hermann M. Biggs, former NYC health commissioner

Stretching: Is It Really Worth Your Time?
Have you ever had the intent of stretching-but you never seem to actually get around to it? This brings up an interesting topic, and a certain question that I am asked often.

Should you really stretch?

The single most overlooked component to any fitness program is flexibility. Let’s face it, there’s nothing glamorous about stretching and frankly it’s pretty boring too.

Whether you are hunched over a desk, marching around in too-high heels, or doing a marathon session on the treadmill, modern life contorts your muscles into knots. But did you know that your sore back, stiff neck, and tight joints may be a result of tight or unbalanced muscles in those regions?

Stretching does more than increase flexibility, which helps with posture and balance. It actually helps reduce tension. Your sore muscles and tendons can actually heal quicker if you incorporate stretching into your fitness routine? And some studies suggest that you may be able to recruit more muscle fibers during your workouts through stretching as well.

I admit it, I’m guilty. I used to be like everyone else and never stretched. Back in my mid twenties (No, I will not admit how long ago that was), I used to hit the gym like a madman with a psychotic exercise routine. I wouldn’t waste my valuable workout time stretching when I had a ton of manly weight to lift. I would always stretch my clients, but I was too macho for that “sissy” stuff.

First I got bicep tendonitis (front of the shoulder pain) in both shoulders, that was shortly followed by patellar femoral syndrome (top of the knee pain) in both knees, and the trifecta was complete with chronic back pain. So much for the best shape of my life, I was in constant pain from head to toe. I was a complete mess! I knew if I did not change my ways I would cause irreversible damage.

I started an intensive flexibility program focusing on the areas I felt pain or tightness. I would stretch for approximately 30 minutes after my workout when my muscles were warm and pliable. I also threw in a few stretches throughout the day if I felt pain or stiffness. After only 3-4 weeks, my joint pain disappeared. I felt like a new man. I was a little embarrassed because I had been touting the importance of stretching, but never even listened to my own advice. Not only did I see immediate improvements in my range of motion, but it was a great way to relax and release my stress. I am still stretching ten years later and haven’t had joint pain since. Even if you are in pain, it is never too late to feel the pain-reversing benefits of a well balanced stretching routine. Don’t wait until you are in pain to start a stretching program like I did, get started stretching today.

Stretching will help you work out harder and longer by speeding up muscle recovery, optimizing muscle fiber recruitment, and reducing the likelihood of injury.

Why stretching matters? When you overuse muscles, microscopic tears occur in the muscle tissue that trigger an inflammatory reaction, which leads to stiffness or soreness that you feel a day or two later. When you work the muscle the same way repeatedly, chemicals called metabolites accumulate in the muscle tissue. These chemicals build up and trigger pain receptors that are responsible for the pain you sometimes feel after exercise or physical activity. Stretching helps remove the metabolites and bring fresh blood to the tissues, preventing or easing soreness. In addition, stretching lengthens muscles improving posture and balance while alleviating discomfort after physical activity.

But you should know that all stretching exercises are not created equally. Research shows that the best way to stretch is to hold the position for a minimum of 10 seconds-or, better 20 to 30 seconds known as static stretching. Avoid bouncing while stretching (ballistic stretching) which can strain muscle tissues. Other stretching techniques such as dynamic, myofascial release, PNF, and active-isolated also have a growing pile of positive research behind them. However, static stretching is still the easiest, safest technique to get started with. If static stretching does not provide adequate results in 2-4 weeks these other forms of stretching should be the next progression. Seek the guidance of a qualified physical therapist, chiropractor, or fitness professional for specific guidelines.

How did I get so tight? There are three common causes of muscle pain and tightness. If you can identify the source of the pain, you’ll be better able to treat it.

1. Repetitive or everyday activities, such as sitting at a computer all day, driving in a car for extended periods, poor posture, awkward sleeping positions, and/or performing the same exercise routine for months on end are the most common culprits. Stress falls under this category, too, because it often makes you unconsciously clench and tense your muscles. Any position you stay in for more than an hour will play havoc on your muscular system. Certain muscles will get short and tight while others will get lengthened and weak. This creates tremendous stress on the joints and if left unchecked leads to eventual pain, arthritis, tendonitis, and other inflammatory conditions. Stretching retrains the brain and muscle to go back to its normal length, restoring normal muscle balance and function.

2. Strenuous, out of the ordinary exertion, like moving furniture, raking leaves, or trying a new exercise may result in delayed-onset muscle soreness (DOMS) within 24-48 hours.

3. Everyday injuries or sports related injuries like a sprained ankle, pulled hamstring, or whiplash from a car accident may in time even years later cause all kinds of trouble. When a joint, ligament, or tendon is injured the body tightens all of the muscles around the area to immobilize and protect it from further injury. Uninjured muscles will start to perform the function of other muscles that were injured (synergistic dominance) which creates several compensations throughout the entire body. These imbalances don’t just go away after you have healed, unless you are under the guidance of a physical therapist or qualified health practitioner. That is why injuries when we were younger can come back to haunt us because our bodies have been compensating over time. Stretching regains mobility and stability preventing the muscular imbalances throwing us out of whack.

Which muscles need to be stretched? We only need to stretch the muscles that are short and tight with a limited range of motion. Which unfortunately means they feel tight, restricted, and uncomfortable. Stretching a muscle that has a normal range of motion and “feels good” has little if any positive effect and in some instances can over time lengthen a muscle to the point where it cannot stabilize the joint it surrounds and lead to possible injury.

Selecting the proper stretches targeting the tight areas of the body are instrumental to an effective flexibility program. Common postural imbalances, repetitive stress, and injuries create very predictable patterns of tightness.

In a nutshell. During the corrective stretch phase perform each stretch 30-60 seconds, 1-2 times daily, 4-6 days per week for 2-4 weeks. Each muscle and person will progress at a different rate. After the initial 2-4 weeks you can transition into a maintenance stretching phase of 3-4 days per week holding each stretch 10-30 seconds. The following sections will answer the rest of your questions in more detail.

When should I stretch? The best time to stretch is when you can actually fit it into your daily schedule 4-6 days per week. The following are the best case scenarios. If you wake up with muscle tightness and soreness, then stretch in the morning preferably after a hot shower or bath. For optimal flexibility gains stretch 1-2 hours before going to bed. When we sleep, our muscles repair themselves from the days activities. When a muscle repairs itself in a lengthened, relaxed state instead of a shortened, tight state it provides optimal flexibility the whole next day. Stretch after a workout or physical activity because a warm muscle can stretch further than a cold one and it also helps prevent muscle soreness. Try not to stretch a cold muscle, always warm up with a 5-10 minute light warm-up of walking or biking to increase muscle temperature and muscle flexibility. “When” is not the most important factor with this phase of stretching, just doing it is the most important. When pinched for time, just do the tightest areas in a shortened format.

How Much Is Too Much? The stretch position should have a tight feeling, never pain. Achieve the stretch position slowly and gently, with no jerking or bouncing. It is very easy to overstretch a muscle and cause more harm than good. It is a fine line between pain and tightness so always ease into each stretch a little longer with less intense effort, never pain.

How long should I hold each stretch? Hold each stretch a minimum of 30 seconds. An area that feels exceptionally tight you might want to hold for 60 seconds time permitting. The problem is not holding the stretch too long, but not holding the stretch long enough especially when just starting because it will take longer for the muscle to relax. Keep track of the imbalances between your right and left, because not every muscle in your body is going to have the same flexibility on both sides of your body. If you notice a discrepancy, stretch the tighter side an extra 20-30 seconds. Stretching each side the same amount of time will maintain the imbalance. The greatest benefit of corrective stretching is creating muscular balance on both sides of your body.

Just breathe, you must chill. The cornerstone of stretching is relaxation. The cornerstone of relaxation is breathing. Holding your breath or moving too quickly during each stretch will instinctively tighten up your whole body to protect itself. Take deep inhalations and slowly count to four on each exhalation. Focus on relaxing the muscle you are stretching. With each exhalation, gently deepen the stretch but never to pain until you can go no further. When we exhale our body naturally relaxes and that is the best time to try to increase range of motion. Never hold your breath.

When do I progress to the maintenance phase? This will be different for each individual and each muscle. How quickly your body adapts will depend upon the following: how many days a week you are stretching (Six days/week will yield quicker results than four), how long you are able to hold each stretch (60 seconds yields quicker results than 30 seconds), how many times a day you are stretching (twice daily is quicker than once), genetic and structural limitations, and injuries. Some muscles will progress so quickly that you can move into the maintenance phase within only a few weeks. Other areas will progress much more slowly and might need to stay in the corrective phase for several weeks. When the muscle no longer feels discomfort, tightness, restriction, and doesn’t meet the other criteria listed then it is time for the maintenance phase which will vary with each different body part. Expect to have some body parts in the corrective phase and others in the maintenance phase.

What is the maintenance phase again? When the muscle no longer feels discomfort, tightness, restriction, and doesn’t meet the other criteria listed then it is time for the maintenance phase which will vary with each different body part. The stretches remain the same but hold the stretch 10-30 seconds, once daily, 3-4 times per week. It is that easy. If increased ranges of motion are still required more advanced stretching techniques should be utilized under the guidance of a qualified physical therapist, chiropractor, or fitness professional.

When can I stop? Never! Not the answer you were probably looking for, but it is the unfortunate truth. Your muscles have a very bad short term memory. If you stop stretching, all of your original short, tight muscles will slowly creep back. Since you are not getting rid of the reasons why your body got the imbalances in the first place, they will always try to come back. The good news is that you can very easily maintain your new found range of motion by continuing with the maintenance phase. Just a little bit goes a long way, but stopping all at once will drastically reverse all of your progress in a few short weeks.

Oh God, there’s more? As previously mentioned when certain muscles get short and tight, other muscles get lengthened and weak. These stretches are a great way to lengthen those short and tight muscles. But we also need to strengthen those weak areas in order to maintain our new found flexibility. Regular strength workouts 2-3 times per week reduce the likelihood that you’ll get a muscle imbalance that could cause pain. Incorporate strengthening exercises to target these weak areas to maximize your performance. For example when you sit a desk all day your chest and upper neck muscles get very short and tight. You need to stretch those areas and strengthen the muscles that help pinch your shoulder blades together called your posterior deltoid, rhomboids, and mid/lower-trapezius. Don’t worry it’s not as technical as it sounds, just pinch your shoulder blades back and down.

More ways to ease the pain. If a day or two of stretching does not help your sore muscles, try these common remedies.

• Topical treatments like Bengay or Capsaicin excite sensory nerve endings in the skin, and the resulting tingly sensation overrides your ability to feel as much pain.

• Over-the-counter nonsteroidal anti-inflammatory drugs (nsaids), such as ibuprofen, may alleviate some discomfort.

• Heating pads and heat wraps help relax muscle tissue and increase blood flow to the area. Hot tubs are saunas are great post workout.

• Massage promotes blood flow to sore areas and relaxes muscle tissue. Deep tissue, accupressure, and trigger point massage modalities are best when you have tight, knotted muscles.

• Acupuncture has been show to help certain types of pain. It’s not known exactly how it works, some believe the needles stimulate pain-suppressing neurotransmitters..

• Physical therapy can help rehabilitate specific injuries. Therapists can also teach you exercises to relieve and prevent everyday aches.

http://www.personaltrainerincherryhill.com Kevin Hensel is Haddonfield’s Leading Fitness Expert. He has helped over 768 Haddonfield, NJ residents achieve their health and fitness goals since 1996. You could be our next success story. For other related articles and videos visit http://personaltrainerincherryhill.com/category/video-gallery/fix-me-im-broken-videos/

By: Kevin Hensel, President of  Fit-4-Life, Inc.

Dear Friend,

I’m in an interesting position. In this report I’m going to give you something for free that many others typically charge for… but, I’m more than certain that, once you discover and apply these ten fitness tips for looking and feeling ten years younger, you too will become one of my happy and satisfied clients. 

How would you like to drop three or four sizes in about eight to ten weeks? How would you like to tone and tighten your body and naturally reverse the aging process?  

Would you want to look in the mirror and see a more youthful body again – maybe a better body than you have seen in a long time? And wouldn’t you like to protect yourself from disease and injury and live a longer, more vital life?

If you answered yes to these questions, just as the hundreds of local Marlton & Cherry Hill residents that I have coached, trained and advised as a certified personal trainer did, then this is going to be the most important letter you have read in a long time. 

Right now, at this very moment, I’m going to reveal to you the 10 TOP strategies that have enabled my Marlton personal training clients to shape and sculpt the body that they have always desired.

These strategies, though simple, can prove extremely rewarding when implemented into your lifestyle, with little sacrifice on your part.

But before we dive into it, I want to let you know you can easily obtain even more health and fitness advice from Marlton’s top fitness expert on a regular basis by requesting a free subscription to my newsletter.  You can get your subscription via email or you can receive it through regular mail by calling my office at: (856)751-0033.

So let’s dive right on in and discover these ten proven tips…10 Tips To Looking And Feeling 10 Years Younger.“How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

1.        Set realistically attainable goals.  You must have tangible short-term and long-term goals for your fitness program so that you can gauge your progress and stay motivated.  It’s crucial to have a “baseline” before you begin so that you can measure your success.  A qualified personal trainer (like me) can give you a complete fitness analysis that will aid you in developing a personalized fitness program which addresses your particular needs.  Having goals, particularly short-term goals, allows you to track your progress and keeps you motivated when times are tough and you don’t feel like exercising.  Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.”  Just remember that your goals should be realistic and attainable.  The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials or diet and fitness products that blatantly mislead.

2.        In the beginning your fitness plan should not be overly aggressive.  One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan.  Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning.  As you become acclimated to the lifestyle “shift” you can add more days and get improved results.  But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.

3.        Eat regularly throughout the day.  Fasting or overly restrictive diets will enable you to lose weight – in the short run.  Because the weight you lose is primarily water weight and lean muscle tone.  But in the long-run it has exactly the opposite effect you want.  When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Your body’s energy expenditures will be fueled by your lean muscles causing your body fat to remain essentially the same while you lose vital fluids and muscle.  The less muscle you have, the slower your metabolism becomes, and the less fat you burn.  You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. Avoid fried and processed foods at all cost – talk about dead calories! Here’s a good rule of thumb: make sure that you are consistently “grazing” on health foods about every three hours. This includes at least half a gallon of fresh water every day. This keeps your metabolic furnace firing, so you burn more at a faster rate.

4.        If your goal is fat-loss then your cardiovascular exercise should be high to moderate intensity.  Your heart rate during cardio exercise should not exceed 70% -%80 of your maximum heart rate. Let me say that in another way: If you can’t hold a conversation during your (fat-loss) cardiovascular training – then your intensity is to high — bring it down. If the intensity of your exercise increases your heart rate beyond 80% (which can occur very easily if you are in poor shape), you will start shifting from using body fat as your energy source to relying on glucose metabolism at higher intensities which is a good thing because you will burn more calories.  Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

5.        Don’t waste your time working small muscles with isolated movements.  If you don’t enjoy doing resistance training, or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements.  When I see overweight people doing wrist curls or lateral raises, I cringe knowing that they will not see results.  It’s probably due to a lack of understanding about how their bodies work.  Most people want to lose fat and tone and firm their bodies.  The way to do that is to use resistance (weights or machines) to train the large muscle groups.  Men should be concentrating on legs, chest and back.  Women should concentrate more on their legs and back.  The best exercises for legs are lunges or squats (a personal trainer can show you the proper form and then monitor you during the exercise) and leg press.  The best chest exercise is bench press, and the best back exercise is the seated row.  All of these are compound movements, which means they incorporate multiple muscle groups, and compound movements are known for quickly increasing your metabolism.

6.        Always stretch.  Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things.  Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports.  Always stretch, but be certain not to stretch cold muscles.  You should always warm up before stretching.  However, it is very important that you know how to stretch to achieve optimal fitness results. Never bounce, or aggressively push and pull a muscle beyond its natural range.

7.        Never Ever do a traditional sit-up.  Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries.  But it gets worse.  Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose.  There is so much misinformation about how to strengthen, tone, and firm the midsection, it’s almost frightening.  It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video.  You need to do it with supervision and get feedback about your form from a knowledgeable source.  And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain – and to get that firm, slim look you are after.

8.        Set exercise appointments with yourself.  Use your day-timer to set appointments for exercise – and then stick to them.  You wouldn’t miss a business meeting or client appointment, would you?  So don’t miss your exercise appointment with yourself.  Nothing is more important than your health.  Nothing.  Everything else will crumble around you if your health goes south.  So make your exercise appointments a priority.  If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment.  When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!

9.        Remember the benefits of resistance training.  Remember that feeling of euphoria you experienced after a particularly good workout?  You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – are coursing through your veins.  If there is a panacea, it’s exercise. It will fuel your motivation on those inevitable days when you just don’t feel like exercising.  Additionally, exercising with resistance has tremendous benefits for your metabolism. Further, resistance training is the only way to sculpt, tope, and tighten your muscles on demand. Do you want shapelier legs? Resistance training will give it to you.  How about a firm perfectly shaped rear? Resistance training will give it to you.  Firm tummy, defined arms and a strong back? Resistance training will give it to you. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better and definitely look better!

10.        Never Ever skip breakfast.  If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast.  Even if you don’t exercise at all – breakfast remains the most important meal of the day.  Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch, and only have vegetable carbohydrates at dinner).  A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink.  Or try scrambled egg whites with Healthy Choice turkey sausage.

There you have it.  Ten essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever! I realize that starting (or re-starting) a productive and effective weight loss and fitness program is not easy.  That’s why I encourage you to get help.…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual.  Once you develop the habit, which can take as little as thirty day, your whole life will change for the better.

Please e-mail me your name and e-mail address or call my office at (856)751-0033 to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need.  Thank you.

Yours in good health,

Kevin Hensel, President

Fit-4-Life, Inc. Marlton & Cherry Hill Personal Training Studio

856-751-0033

Let’s face it mind numbing cardio 5-6 days/week for 30-60 minutes per day is a tall order to fill let alone on a long term basis. The simple truth: if it’s not fun you have no chance for long term adherence.

So how do you have fun and avoid cardio burnout?

Let me introduce you to my little friend the pedometer. A pedometer is a very small device (approx. the size of a pager) worn on the hip or in your pocket that is designed to measure your every step (most pedometers also measure calories burned and total mileage – functions differ with each model).

Last year we did a Step Challenge with all of our clients. I started wearing the pedometer so I could test it out for the Challenge. Now I’m totally addicted. I’ve been wearing one ever since. I wear it everywhere and I’m constantly checking it to make sure I’m on track with my daily goal 10,000 steps (approximately 5 miles). I love the constant feedback and it gives me a daily goal which is alot easier for me to wrap my head around instead of doing 60 minutes of cardio all at once.

You don’t have to do 30-60 continous, boring minutes of cardio to get awesome health and fitness benefits. You can get awesome body changing results by just parking further away, taking the stairs, taking a short 15 minute walk after lunch/dinner, and marching in place watching commercials. Your daily activity level is what matters the most when it comes to losing weight and staying healthy. Bill Smith our 2008 Step Off Challenge Winner lost over 14 lbs in just 30 days, he hated cardio but the Step Off Challenge really fired up his competitive juices and made him a cardio madman. He maintained his cardio fever even after the Challenge ended.

Well guess what. The Step Off Challenge is back on, it starts Monday, August 10 and ends Sunday, Sept 6. We’ve got some really awesome weekly and Grand Prizes to giveaway. It’s totally FREE and everyone is welcome to join. All you need is a pedometer (if you already have one you’re all set, you can easily pick one up at Target/Walmart, and if you’d like I could set you up with one too). Check out all the details at www.cherryhillstepchallenge.com

Committed to your success,  Kevin Hensel

Cherry Hill Personal Trainer, 856-751-0033

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill – instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

• Step One: Cut out the junk.

  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

• Step Two: Focus on whole foods.

  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

• Step Three: Come train with me.

  This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.