I hope you are doing well!
I can't believe we are in 2008...already!
We have had a great start to this year and we look forward to the rest of the year!
Today make a point of spending some extra time with your family instead of watching tv!
To a lighter note..... Stay tuned for the announcement of our contest! We are working to put together a contest....Lose Weight in 2008!
We will pick two people to win over $4,000 worth of bootcamp training and nutrition. They will be unrecognizable by the time we are done with them, you have our word and our reputation on that! They will emerge with not only a new sexy body, but a new positive outlook on life that they will carry with them forever. We will be providing frequent updates on their progress, in addition to telling and showing you exactly what they are doing to get results so you can be empowered to do the same for yourself!
New Image Exercises!
Try this circuit 2-3x, rest only after you are done all exercises!
1. Squat jumps!
2. Lunges
3. Pushups
4. Situps
5. Pushups
6. Lunges
7.Mountain climbers
8.Pushups
New Image Recipes!
Here are some awesome recipes to try!
OPEN-FACE TURKEY VEGGIE SANDWICH
1 cup bell peppers, sliced (use a mix of red, green and yellow)
1/2 cup onion, thinly sliced
4 slices pumpernickel bread, toasted
2 teaspoons mayonnaise
2 teaspoons stone-ground mustard
1 pound cooked turkey breast, sliced
2 ounces Monterey jack cheese
Preheat the oven to 350°F. Spray a 12-inch skillet with nonstick cooking spray; heat over medium-high heat. Stir-fry the peppers and onions until they’re tender, about 5 to 8 minutes. Remove the vegetables from the skillet. Top each slice of bread with about a half teaspoon each of mayonnaise and mustard. Divide the turkey into four servings. Top the mayonnaise and mustard with turkey, followed by the bell peppers, onions and a thin slice of cheese. Heat in oven for 5 minutes. Hint: You could also prepare this recipe in a toaster oven.
Serves 4
Per Serving:297 Calories; 10g Fat (31 percent calories from fat); 31g Protein; 19g Carbohydrates; 3g Dietary Fiber; 76mg Cholesterol; 558mg Sodium
GRILLED SALMON SALAD WITH PEARS AND WALNUTS
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons lime juice
2 tablespoons honey
1 teaspoon salt
1/2 teaspoon pepper
4 each salmon fillets
1/3 cup walnuts
4 cups greens
2 ripe Bartlett pears, thinly sliced
Whisk the olive oil, balsamic vinegar, lime juice, honey, salt and pepper in a bowl until blended. Drizzle each fillet with 1 1⁄2 teaspoons of this vinaigrette mixture. Grill salmon on oiled hot grill, turning once during cooking, about 6 to 12 minutes per inch of thickness. Do not overcook.
For the salad, spread the walnuts in a single layer on a baking sheet. Toast at 275°F for about 20 minutes, stirring occasionally. Toss the salad greens with some of the vinaigrette. Mound the salad greens on a large platter. Top with the pears, warm salmon and walnuts. Drizzle the remaining vinaigrette over the salmon.
Serves 4
Per Serving:491 Calories; 27g Fat (48.4 percent calories from fat); 37g Protein; 28g Carbohydrate; 5g Dietary Fiber; 88mg Cholesterol; 662mg Sodium
Stay tuned for details on the contest!
Thursday, January 31, 2008
Sunday, January 20, 2008
Healthy Weight Loss Recipe and Tips!
Scientists have discovered a fat-burning enzyme in the body that’s triggered by simply getting off the couch.
Stand up to lose weight and sit down to fatten up.
“Spend less time in the chair, get up and move around as much as you can throughout the day,” said Fabio Comana, a University of California-San Diego professor and a physiologist with the American Council on Exercise..
“When you’re up walking around, standing, puttering around or exercising, that enzyme gets activated,” Comana said.
Sitting down shuts off that fat-burning enzyme. “That enzyme really responds to physical activity,” Comana said.
You don’t have to exercise to make it work. University of Missouri researchers found daily puttering around will drop the pounds.
However to make the most of this fat-burning, you need to exercise and eat a health diet!
Weight loss doesn't happen overnight but it does happen! Give yourself TIME and set REALISTIC goals!
“If I can get a few more calories burned every few minutes, you translate that over a 12-, 14-, 16-hour day, it can make a difference of as little a 100 calories a day,” Comana said. “That may not seem like much in one day, but it’s a pound a month and 12 pounds a year.”
A simple way to stand up more often at work is instead of calling or e-mailing a co-worker, walk over to deliver your message in person.
At home, getting up and doing something every time there’s a commercial on TV.
The exception, of course, would be standing up and scanning the inside of the fridge too often.
Click here to subscribe to my blog where you will receive tons of weight loss and fitness tips!!
Healthy Recipe
Chili Con Carne
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 45 minutes
Ingredients
2 rehydrated ancho chili peppers, stemmed and seeded
1 clove garlic (large)
1/3 teaspoon sweet paprika
1/3 teaspoon ground cumin
1 pinch ground cloves freshly ground black pepper, to taste salt,
to taste1 cup chopped tomatoes, fresh or canned
2 teaspoons olive oil
2/3 pound lean ground beef sirloin
1 small onion, chopped
2 cups low-sodium beef broth
10 ounces red kidney beans, drained and rinsed (about 1 1/3 cups)
1/3 cup non-fat sour cream
4 teaspoons chopped red onion or scallions
4 teaspoons shredded Cheddar cheese
Cooking Instructions
1. Combine the ancho peppers, garlic, paprika, cumin, clove, black pepper, salt and 1/3 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the beef and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the ancho chili mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the beans to the beef mixture and heat thoroughly.
7. Garnish with sour cream, onions and shredded cheese and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
Amount Per Serving Calories 263
Protein 25 g
Total Carbohydrate 23 g
Dietary Fiber 6 g
Soluble Fiber 0 g
Insoluble Fiber g
Sugar 4 g
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Click here to subscribe to my blog where you will receive tons of weight loss and fitness tips!!
Have a healthy weekend!
Arran
PS. If you or someone you know wants to make this year a healthier year, visit my website at http://www.newimagebootcamp.com/
PPS. We are offering a 15% discount off next months boot camps and other services!
Stand up to lose weight and sit down to fatten up.
“Spend less time in the chair, get up and move around as much as you can throughout the day,” said Fabio Comana, a University of California-San Diego professor and a physiologist with the American Council on Exercise..
“When you’re up walking around, standing, puttering around or exercising, that enzyme gets activated,” Comana said.
Sitting down shuts off that fat-burning enzyme. “That enzyme really responds to physical activity,” Comana said.
You don’t have to exercise to make it work. University of Missouri researchers found daily puttering around will drop the pounds.
However to make the most of this fat-burning, you need to exercise and eat a health diet!
Weight loss doesn't happen overnight but it does happen! Give yourself TIME and set REALISTIC goals!
“If I can get a few more calories burned every few minutes, you translate that over a 12-, 14-, 16-hour day, it can make a difference of as little a 100 calories a day,” Comana said. “That may not seem like much in one day, but it’s a pound a month and 12 pounds a year.”
A simple way to stand up more often at work is instead of calling or e-mailing a co-worker, walk over to deliver your message in person.
At home, getting up and doing something every time there’s a commercial on TV.
The exception, of course, would be standing up and scanning the inside of the fridge too often.
Click here to subscribe to my blog where you will receive tons of weight loss and fitness tips!!
Healthy Recipe
Chili Con Carne
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 45 minutes
Ingredients
2 rehydrated ancho chili peppers, stemmed and seeded
1 clove garlic (large)
1/3 teaspoon sweet paprika
1/3 teaspoon ground cumin
1 pinch ground cloves freshly ground black pepper, to taste salt,
to taste1 cup chopped tomatoes, fresh or canned
2 teaspoons olive oil
2/3 pound lean ground beef sirloin
1 small onion, chopped
2 cups low-sodium beef broth
10 ounces red kidney beans, drained and rinsed (about 1 1/3 cups)
1/3 cup non-fat sour cream
4 teaspoons chopped red onion or scallions
4 teaspoons shredded Cheddar cheese
Cooking Instructions
1. Combine the ancho peppers, garlic, paprika, cumin, clove, black pepper, salt and 1/3 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the beef and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the ancho chili mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the beans to the beef mixture and heat thoroughly.
7. Garnish with sour cream, onions and shredded cheese and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
Amount Per Serving Calories 263
Protein 25 g
Total Carbohydrate 23 g
Dietary Fiber 6 g
Soluble Fiber 0 g
Insoluble Fiber g
Sugar 4 g
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Click here to subscribe to my blog where you will receive tons of weight loss and fitness tips!!
Have a healthy weekend!
Arran
PS. If you or someone you know wants to make this year a healthier year, visit my website at http://www.newimagebootcamp.com/
PPS. We are offering a 15% discount off next months boot camps and other services!
Friday, January 18, 2008
Diet and YOU!
This is a New Year and a time for change!!
Do you know what you want to change for yourself this year?
It may be weight loss, business, personal, financial, whatever it is positive affirmations will help you get there!
Myself I have made a goal of helping 200 new people reach their fitness goals!
It is important to me to start educating people about proper fitness and nutrition and helping them led a healthier life.
Let's all thing about not only how we can help ourselves achieve our own personal resolution but how we can be a positive influence in someone else's life!
I will have some more awesome and low fat recipes for everyone coming this Sunday in the next article!
Till then, have a healthy weekend!
Arran
PS. If you or someone you know wants to make this year a healthier year, visit my website at http://www.newimagebootcamp.com/
PPS. We are offering a 15% discount off next months boot camps and other services!
Do you know what you want to change for yourself this year?
It may be weight loss, business, personal, financial, whatever it is positive affirmations will help you get there!
Myself I have made a goal of helping 200 new people reach their fitness goals!
It is important to me to start educating people about proper fitness and nutrition and helping them led a healthier life.
Let's all thing about not only how we can help ourselves achieve our own personal resolution but how we can be a positive influence in someone else's life!
I will have some more awesome and low fat recipes for everyone coming this Sunday in the next article!
Till then, have a healthy weekend!
Arran
PS. If you or someone you know wants to make this year a healthier year, visit my website at http://www.newimagebootcamp.com/
PPS. We are offering a 15% discount off next months boot camps and other services!
Monday, January 14, 2008
Weight Loss is Tough!
I admit it, I love infomercials.
I don't know what it is about them that gets be hooked. The acting, the visuals, the sales message.
And now since we're right smack in the middle of January, the fitness and weight loss infomercials are in full force.
You can't click your remote without stumbling upon another fitness infomercial.
Yesterday, there was a product (whose name I won't mention), was on the tube, and they talked about how much weight you can lose by taking this pill.
But every time they said you will lose weight taking this product, they also said very clearly "along with proper diet and exercise."
Thank you genius.
If you had the proper diet and a sound exercise program, you'd lose weight without your overpriced pill.
You see, I have a simple view of weight loss.
Eat better. Exercise more.
Drink less soda and juice and drink more water.
Cut out as many sugars as you can and eat more protein and veggies.
If you are going to take a supplement, make it something you really need like an essential fatty acid. I recommend http://pharmanex.com
And when you exercise, do it intensely for a few minutes (just like in my bootcamps!)
That's it.
Stop wasting money on ab machines or insane gadgets.
Keep it simple.
Eat better. Exercise more.
(the right type of exercise)
There are enough distractions in our life, we don't need more to think about when it comes to our health.
Stay Healthy, Arran
I don't know what it is about them that gets be hooked. The acting, the visuals, the sales message.
And now since we're right smack in the middle of January, the fitness and weight loss infomercials are in full force.
You can't click your remote without stumbling upon another fitness infomercial.
Yesterday, there was a product (whose name I won't mention), was on the tube, and they talked about how much weight you can lose by taking this pill.
But every time they said you will lose weight taking this product, they also said very clearly "along with proper diet and exercise."
Thank you genius.
If you had the proper diet and a sound exercise program, you'd lose weight without your overpriced pill.
You see, I have a simple view of weight loss.
Eat better. Exercise more.
Drink less soda and juice and drink more water.
Cut out as many sugars as you can and eat more protein and veggies.
If you are going to take a supplement, make it something you really need like an essential fatty acid. I recommend http://pharmanex.com
And when you exercise, do it intensely for a few minutes (just like in my bootcamps!)
That's it.
Stop wasting money on ab machines or insane gadgets.
Keep it simple.
Eat better. Exercise more.
(the right type of exercise)
There are enough distractions in our life, we don't need more to think about when it comes to our health.
Stay Healthy, Arran
Sunday, January 13, 2008
Diabetes-Type 2 and Exercise!
Diabetes- Type 2 and Exercise
Unlike type 1 diabetes, which appears to be an autoimmune disease, type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle. However, the same techniques that are used for prevention of this disease—a healthy diet and regular exercise—can be used to control and possibly reverse its progression.
Exercise can help. The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and appropriately take up glucose out of the blood. Exercise also helps to decrease risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat. And for every 10 pounds of weight an individual loses, they will experience a 20 percent improvement in insulin sensitivity.
Exercise Recommendations: If you have type 2 diabetes, you should follow the following exercise guidelines:
Cardiovascular: Aim for three to four days per week of moderate-intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise, however, is highly recommended.
Resistance training: Follow a lower-resistance, lower-intensity program with one set of exercises for the major muscle groups, with 10 to 15 repetitions at least two days per week.
Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.
The ultimate goal is to expend a minimum of 1,000 calories per week with physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.
What are the Precautions?
If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Be sure to wear an ID bracelet that indicates your diabetic condition and, whenever possible, exercise with a partner. Finally, don’t forget to check with your physician prior to beginning a physical activity program and return regularly to assess the diabetic complications. If complications of the eye, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.
Great Recipe of the Month!
Herb-Crusted Rack of Lamb
This recipe serves: 4
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients: 4 cloves garlic,
minced1/2 cup chopped fresh rosemary leaves
1/4 cup chopped fresh mint leaves
salt to taste freshly ground black pepper
1 rack of lamb,
well trimmed1/2 cup chopped fresh parsley leaves
1 cup plain bread crumbs
1 tablespoon Dijon mustard
Cooking Instructions1. In a small bowl, mix the garlic, salt, pepper, rosemary and mint together. Rub the mixture over the lamb and refrigerate for an hour or overnight.
2. Meanwhile, combine the bread crumbs and parsley in a small bowl. Season with salt and pepper and set aside.
3. Spray a roasting pan with nonstick spray and place it in the oven. Preheat the oven to 500�F.
4. Place the lamb, meat-side down in the hot roasting pan and cook for 10 minutes. Remove the lamb from the oven and reduce the heat to 400�F.
5. Turn the lamb meat-side up and brush the meat with the mustard. Spread the crumb mixture over the mustard and press it onto the meat. Return to the oven and cook for 10 minutes more to brown the bread crumbs.
6. Let the meat rest for 5 minutes. Carve the racks into chops and serve.
Nutrition Facts
Serving Size 2 chops Amount Per Serving
Calories 342
Protein 36 g
Total Carbohydrate 23 g
Dietary Fiber 1 g
Soluble Fiber g
Insoluble Fiber g
Sugar 1 g
Total Fat 12 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Please pass this newsletter along to your friends and family who may be interested in the content.
Take care!
PS. We are offering a 15% discount off our fitness bootcamps, indoor and outdoor, starting Feb 11th! Click here for more details!
Unlike type 1 diabetes, which appears to be an autoimmune disease, type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle. However, the same techniques that are used for prevention of this disease—a healthy diet and regular exercise—can be used to control and possibly reverse its progression.
Exercise can help. The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and appropriately take up glucose out of the blood. Exercise also helps to decrease risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat. And for every 10 pounds of weight an individual loses, they will experience a 20 percent improvement in insulin sensitivity.
Exercise Recommendations: If you have type 2 diabetes, you should follow the following exercise guidelines:
Cardiovascular: Aim for three to four days per week of moderate-intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise, however, is highly recommended.
Resistance training: Follow a lower-resistance, lower-intensity program with one set of exercises for the major muscle groups, with 10 to 15 repetitions at least two days per week.
Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.
The ultimate goal is to expend a minimum of 1,000 calories per week with physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.
What are the Precautions?
If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Be sure to wear an ID bracelet that indicates your diabetic condition and, whenever possible, exercise with a partner. Finally, don’t forget to check with your physician prior to beginning a physical activity program and return regularly to assess the diabetic complications. If complications of the eye, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.
Great Recipe of the Month!
Herb-Crusted Rack of Lamb
This recipe serves: 4
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients: 4 cloves garlic,
minced1/2 cup chopped fresh rosemary leaves
1/4 cup chopped fresh mint leaves
salt to taste freshly ground black pepper
1 rack of lamb,
well trimmed1/2 cup chopped fresh parsley leaves
1 cup plain bread crumbs
1 tablespoon Dijon mustard
Cooking Instructions1. In a small bowl, mix the garlic, salt, pepper, rosemary and mint together. Rub the mixture over the lamb and refrigerate for an hour or overnight.
2. Meanwhile, combine the bread crumbs and parsley in a small bowl. Season with salt and pepper and set aside.
3. Spray a roasting pan with nonstick spray and place it in the oven. Preheat the oven to 500�F.
4. Place the lamb, meat-side down in the hot roasting pan and cook for 10 minutes. Remove the lamb from the oven and reduce the heat to 400�F.
5. Turn the lamb meat-side up and brush the meat with the mustard. Spread the crumb mixture over the mustard and press it onto the meat. Return to the oven and cook for 10 minutes more to brown the bread crumbs.
6. Let the meat rest for 5 minutes. Carve the racks into chops and serve.
Nutrition Facts
Serving Size 2 chops Amount Per Serving
Calories 342
Protein 36 g
Total Carbohydrate 23 g
Dietary Fiber 1 g
Soluble Fiber g
Insoluble Fiber g
Sugar 1 g
Total Fat 12 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Please pass this newsletter along to your friends and family who may be interested in the content.
Take care!
PS. We are offering a 15% discount off our fitness bootcamps, indoor and outdoor, starting Feb 11th! Click here for more details!
Wednesday, January 9, 2008
Sleep - what a feeling!
Weight Loss and Sleep!!
If you have a child, you know how lack of sleep over a span of months can have you runnin' on empty all day.
One way I energize myself when I feel low on energy is High Intensity Training.
That's right, just a few minutes of VIGOROUS exercise gives me the natural energy boost that lasts for hours. The key word being vigorous. Not a slow walk or some wussy bicep curls. This is the stuff that leads to weight loss and results!!
I'm talking heart-pumping exercise. Some upper body push movement, followed by pull movements and lower body then topped off with some anaerobic exercise - that does the trick every time. In my office I have some dumbbells and a jump rope to give me a quick energy blast anytime I need it.
No coffee for me. Never drank it, never will.
And yes, my bootcamps are all filled with different intense exercise routines that will give you a shot of energy:http://newimagepersonaltraining.com/
Once you start incorporating rigorous exercise into your day, you too will feel like you just had your first full night sleep in 2 months.
Stay Healthy,
Arran
If you have a child, you know how lack of sleep over a span of months can have you runnin' on empty all day.
One way I energize myself when I feel low on energy is High Intensity Training.
That's right, just a few minutes of VIGOROUS exercise gives me the natural energy boost that lasts for hours. The key word being vigorous. Not a slow walk or some wussy bicep curls. This is the stuff that leads to weight loss and results!!
I'm talking heart-pumping exercise. Some upper body push movement, followed by pull movements and lower body then topped off with some anaerobic exercise - that does the trick every time. In my office I have some dumbbells and a jump rope to give me a quick energy blast anytime I need it.
No coffee for me. Never drank it, never will.
And yes, my bootcamps are all filled with different intense exercise routines that will give you a shot of energy:http://newimagepersonaltraining.com/
Once you start incorporating rigorous exercise into your day, you too will feel like you just had your first full night sleep in 2 months.
Stay Healthy,
Arran
Tuesday, January 8, 2008
Biggest Loser got you worked up????
This show is great and motivational!!
It is awesome to see the hard work and determination that people have!! Weight Loss is not an easy thing and it is a lot of hard work to get to where you want to be and maintain that!
If you are excited about the show and want to kick-start YOUR fitness program and get yourself going then visit my website and join one of our boot camps!!! Weight Loss is not about dieting, it is a lifestyle change with healthy eating, fitness, hard work!
It is awesome to see the hard work and determination that people have!! Weight Loss is not an easy thing and it is a lot of hard work to get to where you want to be and maintain that!
If you are excited about the show and want to kick-start YOUR fitness program and get yourself going then visit my website and join one of our boot camps!!! Weight Loss is not about dieting, it is a lifestyle change with healthy eating, fitness, hard work!
Sunday, January 6, 2008
New Years!
It has been a great holiday season and I am happy that we are at 2008!
I hope everyone has had a great year!
I was thinking over this weekend about the new years resolutions that people have and a lot of people want to make this the year that they get into shape!
This is a good thing as we look around it seems that people are getting bigger!
We may be in worse shape then we thought!
Am I wrong?
Share your thoughts below by adding a comment!
Stay healthy,
Arran
P.S. If you want a solid exercise program that will keep the weight off visit my site www.NewImagePersonalTraining.com
I hope everyone has had a great year!
I was thinking over this weekend about the new years resolutions that people have and a lot of people want to make this the year that they get into shape!
This is a good thing as we look around it seems that people are getting bigger!
We may be in worse shape then we thought!
Am I wrong?
Share your thoughts below by adding a comment!
Stay healthy,
Arran
P.S. If you want a solid exercise program that will keep the weight off visit my site www.NewImagePersonalTraining.com
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