Posted on Wed, May 22, 2013 @ 03:32 PM
Transform Your Body in 7-minutes? Hmmmm...
Have you heard the hype surrounding the “NEW” and "scientific" 7-Minute Workout? Wondering if this workout is for you? Is it effective, safe, really all you need to do? Let’s take a look at it!
What's it All About
The 7-minute Workout is an example of a High Intensity Circuit Training (HICT), which involves intense bursts of exercise intervals, combined with short rest periods with the workout being completed in as little time as 7 minutes. It is certainly very convenient for the modern exerciser, who may not have extended periods of time to devote to an exercise program. IS this a new approach to exercise? No way!! Classic Calisthenics were popular and highly promoted 50 -100 years ago! The only change for modern HICT calisthenics are that the old routines done at a very fast pace with strict rules so that each type of 12 exercises is done at a very fast pace for only 30 seconds each, with 10 second rest between sets and exercise types. In about 7 minutes the entire session is finished. The old/new routine is backed up with research that shows that it generally meets guidelines for quantity and quality of exercise, made by the American College of Sports Medicine (ACSM).
How to do the 7-minute Workout
What is Calisthenics?
Calisthenics exercises consist of a variety of simple movements, such as planks, push-ups and lunges, generally performed without equipment. These types of exercises are designed to increase the flexibility and strength of the muscles of the body, using movement, such as jumping, bending, swinging, kicking, twisting or stepping and jogging on the spot.
The ACSM recommends that adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
So What Do I Think?
So my advice, and opinion is this... I think the 7-minute workout is a good addition to a well-rounded workout plan. Would I recommend ditching everything you have been doing and doing just this workout? No. I believe that a well-rounded exercise plan includes workouts that consist of sustained aerobic conditioning, strength training AND interval training. This provides, not only a good mix of exercise, but also ensures that your workout doesn’t get boring!
Article submitted by:
Pennie Watson, Director of Personal Training, The Women's Club
Posted on Tue, May 14, 2013 @ 02:21 PM
Fun in the Sun
Summer time is comin' and that means more hours of daylight and more time spent out in the sun. You slather on sunscreen and hope for the best, but are you doing right by your skin? Since burns, premature wrinkles, not to mention the big C -- skin cancer, are things that we all want to avoid, we’ve compiled a surprising list of items many people don’t know about sun protection. Read, and your skin will thank you.
1. Your washing machine can help protect your skin. The latest trend in sunscreen isn’t something you rub into your skin; rather, it’s something you throw in with the laundry. While 
clothing does provide a barrier between the sun’s harmful rays and your skin, many fabrics pack a pretty puny punch. Take lightweight cotton, for instance. Don’t count on getting more than sun protection factor (SPF) 5 protection. However, a new product called SunGuard, endorsed by the Skin Cancer Foundation, can simply be added to your washing machine load along with detergent to add an extra level of sun protection to your clothes. After your favorite T-shirts and pants are washed and dried, the protective coating is said to block more than 96 percent of the sun’s rays from permeating the fabric. Best part? The product is very affordable. One package, just $1.99, gives a load of laundry sun protection for up to 20 washings. That’s an entire summer’s worth of tees!
2. Chocolate may protect your skin from the sun. No, don’t ditch your sunscreen in favor of a chocolate bar, but researchers say there may be something to our favorite treat’s sun-protecting effects. According to a recent study in the Journal of Cosmetic Dermatology,
antioxidant-rich dark chocolate may increase your own UV sun protection. The researchers suggest eating little bits of chocolate—preferably dark chocolate, with 70 percent cacao content or higher—throughout the day to increase your body’s natural sun protection. Hey, we’re not arguing with that!
3. Apply sunscreen everywhere—melanoma likes to crop up in strange places. “One of the most common places melanoma has been detected is between the toes, an area most women neglect,” says Brian Bonanni, MD, a dermatologist practicing at the New York City spa Gotham Skincare. “Sunscreen should be applied to scalp, ears, hands and feet.” And don’t forget your lips, too. “A physical sunblock with micronized zinc and titanium should also always be applied to the lips. There are now formulas of sunscreen for women that do not leave white residue on the lips, which women are more likely to use.”
4. You should never leave your sunscreen in a hot car. We’ve all done it—left our sunscreen in a bag inside a car on a hot summer day. But this may weaken its potency, says Dr. Bank. Instead, treat your sunscreen like you would prescription medication and keep it away from extreme heat. “Most preservatives in sunscreens are designed and tested in a 
range of temperatures close to room temperature,” he explains. “If you leave it in a hot car, there is a reasonable chance that the preservative and active ingredients may to some degree degrade so it won’t be as effective.”
5. Sunscreen can’t protect one vital area of the body, so take extra precaution. The one place that’s visible to the sun’s pelting rays yet can’t be protected by sunscreen? That’s right—your eyes. According to reports, 5 to 10 percent of all skin cancers appear on the eyelids. While you can apply sunscreen to your lids, it’s your eyes that sunglasses can really protect. The sun’s rays may play a role in eye degeneration and the development of cataracts. A pair of shades can go a long way in protecting your peepers. The American National Standards Institute requires that all shades (even the cheap drugstore varieties!) provide at least 95 percent UVB protection and 60 percent UVA protection. More about SPF, UVA and UVB
Suncreen FAIL?!
While we hope that you will put into practice some of these helpful sun protection hints to avoid the overexposure and burning that basking in those warm rays can sometimes produce, there are some things that can be done if you should end up a touch more "crispy" than you would like. We are hosting a free seminar on Miracle Nutrition for Healthy Skin led by our own Dr. Lucky Bennett and Master Esthetician, Saima Shaheen that can help you learn how to use nutrition quick fixes including masks made from things right in your own kitchen to strengthen and heal your skin in those emergency skin situtations! If you are a local Northern Virginia resident you are invited to attend.
Article Source: Blog post by Sarah Jio for Women's Day Magazine
Posted on Wed, Apr 24, 2013 @ 02:08 PM
Stand and Deliver
Every woman wants to have a great pair of legs...you know those gorgeous gams you see peeking out of skirt or leading up from a terrific pair of shoes? Shapely toned calves are a big part of creating that look, but they are also very important for stability, posture and mobility. The low-intensity exercise of calf raises is a simple but excellent way to strengthen and tone your calf muscles, when done regularly and why we chose it as this month's Essential Exercise for Women.
Standing Calf Raise
Stand tall, with feet a comfortable distance apart, no more than a few inches. Make sure that feet are pointing straight. Hold a dumbbell in each hand. This is your starting position. Raise yourself slowly until you are standing on the balls of your feet, squeeze the lower leg muscles and hold for 1 second. Slowly lower yourself to the starting position. Repeat for 2 or 3 sets of 12-15. Need help with your balance? Grab on to the back of a chair or place you hands against a wall until your calves are stronger and you can maintain your balance more easily.
Step it up!
Kick those calf raises into high gear and stand on a step to do this exercise. This increases the level of difficulty.
Note: Beginners should perform this exercise on the floor and it is advised to perform the exercise in front of a trainer, to be sure you are performing it correctly!
Get Sexy Legs from Hip to Ankle with these Great Moves:
What Can We Show You?
We love, love, love showing you moves you can use each month but we want to know what you want to see! Drop us a note in the comment section below or click to button to submit the body part(s) you need the most help with and we will share with you some ways you can target those trouble spots and get results! So what are ya waitin' for? Click. Type. Send!
Main article body submitted by: Pennie Waston, Director of Personal Training at The Women's Club
Posted on Fri, Apr 05, 2013 @ 10:47 AM
Eating in the Raw
No, don't worry...we're not talking about eating raw foods such as meat and fish, nor only raw foods such as celery sticks or salads. There are many healthy, vitamin-packed raw vegetables that taste better and are more nutritious in their fresh state, rather than cooked. Raw foods
also include a wide variety of luscious fruits and crunchy, flavorful nuts and seeds.
You can even enjoy raw foods blended into juices and smoothies, or in dehydrated form as dried fruits or vegetables, such as sun-dried tomatoes. With proper cooking techniques, however, you can also include raw vegetables (as opposed to canned or frozen) in soups, so you can consume the nutrient-enriched water or low-sodium vegetable broth in the soup along with the vegetables. Eating raw foods in these various forms provides numerous benefits. Yummy Raw Foods Recipes
Specific Benefits of Eating Raw Foods:
- One of the primary benefits of eating raw foods is the increased nutrients you will enjoy from not destroying them in the cooking process; nutrients include potassium, magnesium, folate, fiber, vitamin A, and health-promoting antioxidants.
- Raw food is high in fiber content, and low in sugar and fat content.
- Eating raw food contributes to weight loss and fewer problems with hypertension.
- Health benefits, espoused by proponents of "raw foodism," include lower cholesterol, better glucose levels, leaner body build, clearer skin, and higher energy levels and stamina.
- While not conclusive, researchers reviewed findings from 50 or more medical studies showing that eating raw foods tends to lower the risks of a variety of cancers, including bladder, esophageal, gastric, laryngeal, oral, and pharyngeal cancers.
- Another study showed that eating raw foods lowers the risks of heart disease and diabetes, because of lowered concentrations of plasma total cholesterol and triglycerides. In addition, raw food has lower acidity and fewer damaging compounds; as a result, eating raw foods may reduce inflammation and slow the effects of aging.
- Raw foods are easier to digest and stay in the body's digestive tract for less time than cooked foods--about 24 to 36 hours, compared to an alarming 40 to 100 hours for cooked foods.
- Eating raw foods improves mental clarity and heightens the ability to concentrate.
- Eating raw foods leaves you feeling energized rather than tired, and promotes a more restful night's sleep.
- Raw foods do not build up toxicity in the body, nor cause the body to react by increasing the white blood cell count, as a natural defense of the body's immune system.
- Raw foods are tasty and appealing "as is" with no need to add unhealthy and/or artificial flavorings.
Getty Images
Numerous healthy diet studies also identified other benefits that contrasted with certain "myths" or misunderstandings about eating raw food in controlled research groups:
- Raw foodists rarely exhibited problems with food allergies.
- Raw foodists revealed healthy bones, less inflammation, and no problems with osteoporosis.
- Serum sterols attributed as factors in rheumatoid arthritis decreased in raw food diets, and relieved joint pain in subjects with arthritis.
- Raw foods provided significantly more dietary antioxidants than cooked food, especially meats.
- Eating raw foods alleviated symptoms of fibromyalgia.
- Eating raw foods improved overall cognitive performance.
- Eating raw foods reduced abdominal obesity and lowered blood pressure.
Summing it Up
It is always best to check with your healthcare provider or nutritionist before making dietary changes. However, it is likely he or she will be happy to give you a "thumbs up" on a healthier lifestyle so you can enjoy the benefits of eating raw foods.
If you want to know more about what our nutritionist, Dr. Lucky Bennett thinks about a eating raw food diet as well as other awesome tips that you can use to eat more healthfully, lose weight and rev up your metabolism and you live in the Northern Virginia area, we invite you to attend our upcoming free seminar. Learn More...
Posted on Fri, Mar 22, 2013 @ 11:40 AM
Let's Twist Again!
In the past we have brought you several exercises incorporating rotations of the torso and upper body. There is nothing that can help you sculpt that terrific bod better than doing these "two-for-one" moves and who doesn't want to get more bang their buck when it come to working out?! We all know the leg-toning, butt-firming lunge is a lower body exercise that is hard to beat in terms of getting rid of the dreaded jiggly bits. Add a torso twist and you have turned this classic move into a core-targeting, side-firming power couple which is why its our pick for month's edition of Essential Exercises for Women.
Twisting Lunges
• Stand with feet about shoulder width apart.
• Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time.
• Step forward with your left foot into a lunge position.
• Be sure to keep your knee over your left foot; don't twist at the knee.
• From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched.Think of pointing to the left from your belly button.
• Maintain a slow and controlled movement throughout the exercise.
• Slowly move your arms to center and step forward with the opposite foot and twist to the other side.
• Continue the movement for about ten steps.
Complete 2 sets.
More Twisting Two-fers
What Can We Show You?
We love, love, love showing you moves you can use each month but we want to know what you want to see! Drop us a note in the comment section below or click to button to submit the body part(s) you need the most help with and we will share with you some ways you can target those trouble spots and get results! So what are ya waitin' for? Click. Type. Send!
Main article body submitted by: Pennie Waston, Director of Personal Training at The Women's Club
Posted on Thu, Mar 14, 2013 @ 03:23 PM
Are You Feeding Your Emotions?
Are you an escapist? Do you feel the need to dive face first into a big bag of chips or a bowlful of ice cream for the pure feeling of being comforted. Food tends to be a way of coping and dealing with discomfort we experience. Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. By practicing a little introspection you can usually figure out what is causing you to use food as a drug to silence your emotions. First, identify the triggers to emotional eating, such as:
Social Eating -- If you find that most of your social interaction involves food, then it's possible that you and your friends are using food to calm stress. Think about your activities, and consider offering new ideas to spend time with friends that does not involve food.
High Stress -- Whether it is job stress, family stress, or something else entirely being too busy and leading a stressful life causes a high level of the hormone Cortisol to be released into
the body, which in turn leads to cravings of high calorie foods. Also, living a busy life lends itself to running through the drive through. Preplanning for times of high stress and being busy can go far in eliminating making bad choices.
Habits -- Most of us have habits ingrained in us from childhood around food. That is where the whole idea of comfort foods came into being. Whether it's mac and cheese or a hearty bowl of beef stew, or something else entirely, the foods from our childhood can often comfort us and make us feel loved. Try redefining love to something more healthy such as a nice hot cup of tea and honey or going outside to play a game of tag.
How to Tame the Emotional Eating Beast
Once you identify the issues that are causing you to over eat, or eat the wrong kinds of foods, you will be able to stop eating mindlessly and emotionally. It's a lot harder to kick a food habit than any other type of habit. We don't need alcohol, or drugs to live, but we do need to eat. There are a few tried and true tips to help you overcome your need to binge emotionally on the wrong foods.
Make a Substitute -- Instead of binging on Doritos and cheese, find an alternative such as sliced crispy apples with sea salt. You'll get that crunchy satisfaction plus the salt you crave in a healthier way. Plus it's a lot harder to eat too many apples than too many chips.
Start a Journal -- Writing down everything that you eat, in addition to your feelings surrounding eating or choosing not to eat something you know is bad for you is a good way to channel your frustrations. Just keep a small notebook and pen in your purse so you can write any time you're tempted to reach for a donut instead of a more healthy choice.
Get Moving -- Studies show that getting even 30 minutes of exercise per day can help you with your weight, your cardiovascular health and with reducing cravings. Any time you have a craving, drink a glass of water first, then if you still have it, get out and go for a walk, or turn up the music in the house and dance! The rush of endorphins will assist with resisting cravings and make you feel great.
Graphic from kptto.org
Don't beat yourself up!
Get in touch with your emotions, everyone has them! It is all in how you deal with them. If you do have an episode of emotional eating, learn from
the experience and the very next meal eat healthy!
Need more advice? We have a wonderful team of fitness and nutrition experts that are just a mouse click away. You can click the button below to submit your questions electronically or, if you are local to the Chantilly, Fairfax, Centreville area and would like to talk to us about strategies for overcoming emotional eating, you can Request a Consultation.
Posted on Fri, Mar 01, 2013 @ 11:54 AM
Yaaaawwwnnn...
If you are one of those people who toss and turn all night long trying to get into a comfortable sleeping position you are not alone. Studies say that people can change their sleeping position anywhere from as low as 3 and up to 36 times per night! Although experts admit that there really is no one "right" way to rest our weary bodies at the end of the day, people with certain medical conditions or who experience pain could benefit from laying in one position versus another. We found this handy guide from The Wall Street Journal to help you uncover what the best sleeping position may be for you based upon aches and pains that may be keeping you awake at night:
Did you know?
- 8.4 is the amount of minutes people waste per hour online for every minute of interrupted sleep the night before.
- Always choosing the same sleeping position can cause issues according to Dr. Mary Ann Wilmarth, chief of physical therapy at Harvard university Health Services. Consistently compressing one side of the body and stretching the other can result in imbalance and soreness or pain.
- The Better Sleep Council says the average number of times people change their sleeping position is 11 to 15.
- $63.2 billion is the estimated cost for U.S. companies from workers who toss and turn all night. Those workers lose an average of 7.8 days of productivity a year due to insomnia.
Great Tips for Restful Nights
Now that you know more about what the best sleeping position might for you, download a copy of a free eBooklet, 'Your Guide to Never Being Tired Again' and start getting re-energized today. Also check out our blog post '5 Reasons You Are Always Tired' to uncovering other underlying reasons why you may not be getting the vaulable sleep you need. Sweet Dreams!
Primary article source: 'Find the Perfect Sleep Position', Mike Sudal, The Wall Street Journal
Posted on Fri, Feb 15, 2013 @ 09:57 AM
Did you know that done correctly, Pilates exercises can activate abs more than crunches do?! It's SO true according to exercise physiologist Michele Olson, Ph.D., of Auburn University in Montgomery, Alabama. In fact some are "over 200 percent more effective!" A Pilates abs workout can tighten and streamline your abs quickly and effectively, because it emphasizes your breathing along with maintaining proper form and we have chosen the cadillac (no pun intended) of Pilates moves for this edition of Essential Exercises for Women. The Roll Up is a great challenge for the abdominal muscles, and a wonderful articulation for the spine. One well is equal to six regular sit ups, and is better than crunches for strengthening your abdominal muscles!
How It's Done
1. Begin by lying on the floor with your legs extended straight out in front of you. Press your upper thighs and knees together. Relax your shoulders away from your ears and let your belly drop toward the floor.
2. Reach your arms all the way overhead and rest them on the mat. Your fingertips will point toward the wall behind you and your palms will be facing up. Keep your ribs down.
3. Inhaling, press down through your shoulder blades and reach your arms up over your head. Let your biceps pass by your ears, and then drop your chin and curl your torso up.
4. Exhale as you stretch all the way forward toward your toes. Pull in your abs and curve your spine as you raise your torso. With your head tucked, reach your fingertips toward your toes.
5. Squeeze your glutes and tuck your tailbone. Pull your navel deeply in toward your spine, and then begin to unroll, one vertebra at a time. Inhale as you continue this motion halfway down.
6. About halfway down, exhale as you lower your shoulders to the mat, reaching your arms overhead again. Then lower your head and arms to the floor.
7. Repeat up to six times.
TIP: Don't try to pull yourself up by sheer force or momentum! Doing so can overwork your hip flexors, neck, and back muscles. Instead, keep your spine rounded as you pull your abdominals in deeply to lift your torso up.
For more tips on toning that tummy, check out our article: 3 P's for a Tighter Tummy
Main article body submitted by: Pennie Waston, Director of Personal Training at The Women's Club
Posted on Wed, Jan 30, 2013 @ 10:54 AM
All in the Timing?
There could be connection to eating lunch early and losing weight according to a recently published study. Dieters who ate early lunches tended to lose more weight than those who had their midday meal on the later side, in a new Spanish study.
The finding doesn't prove bumping up your lunch hour will help you shed those extra pounds. But it's possible eating times play a role in how the body regulates its weight, researchers said. "We should now seriously start to consider the timing of food - not just what we eat, but also when we eat," said study co-author Frank Scheer, from Brigham and Women's Hospital and Harvard Medical School in Boston.
His team's research included 420 people attending nutrition clinics in southeast Spain. Along with going to regular group therapy sessions with nutrition and exercise counseling, dieters measured, weighed and recorded their food and reported on their daily physical activity.
Study participants were on a Mediterranean diet, in which about 40 percent of each day's calories are consumed at lunch. About half of people said they ate lunch before 3 p.m. and half after.
Over 20 weeks of counseling, early and late lunchers ate a similar amount of food, based on their food journals, and burned a similar amount of calories through daily activities.
However, early eaters lost an average of 22 pounds - just over 11 percent of their starting weight - and late eaters dropped 17 pounds, or nine percent of their initial weight.
What time dieters ate breakfast or dinner wasn't linked to their ultimate weight loss, according to findings published Tuesday in the International Journal of Obesity. One limitation of the study is that the researchers didn't assign people randomly to eat early or late - so it's possible there were other underlying differences between dieters with different mealtimes. Certain gene variants that have been linked to obesity were more common in late lunchers, for example.
OVERDOING IT AT DINNER?
Dr. Yunsheng Ma, a nutrition researcher from the University of Massachusetts Medical School in Worcester, said people who eat later may have extra food in their stomach when they go to sleep - which could mean more of it isn't burned and ends up being stored as fat.
"One of the other aspects to this is, what we know is glucose tolerance for example - how well you can deal with sugar in your food - your body is better able to cope with that in the morning than in the evening," Scheer told Reuters Health.
How often people eat during the day and whether they bring food from home or eat out may also contribute to weight loss, added Ma, who wasn't involved in the new research.
He said any implications of late eating could be exacerbated among Americans. "The pattern of consumption of meals is very different in the U.S.," and problematic, Ma told Reuters Health.
Many people skip breakfast or lunch - then end up overdoing it on calories at dinner.
Scheer said in the U.S., where dinner is typically the biggest meal, researchers would expect people who eat later dinners to have more trouble losing weight based on his team's findings.
Regardless of exact meal times, Ma said it's important for people to spread their calories out throughout the day. "Have a good breakfast and a good lunch, and at dinner, people should eat lightly," he advised.
Article written by: By Genevra Pittman, Reuters Health
Get the Best Weight Loss Advice Around
If you live in Northern Virginia area and are interested in finally getting on the path to good health, losing the weight you want AND getting advice on exercise that can help you make the changes that you need in order to be successful this time, request your consultation about our nationally recognized Nutritional Coaching for Women program TODAY!
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Posted on Fri, Jan 25, 2013 @ 02:40 PM
But Baby...It's Cold Outside!
Despite your best resolutions, it’s tough to stay motivated to lose weight as the winter months drag onward. Chilly weather and falling snow make many of us want to huddle by the fire and eat hearty foods. Although it’s common to gain weight during the winter months, even a few pounds can be unhealthy. Follow these key tips to beat the winter gain and stay healthy through the springtime and beyond.
Create a Healthy Eating Plan
Ever feel frustrated that your good intentions are derailed by big bowl of creamy soup or extra piece of warmed apple pie? Creating a healthy eating plan -- and sticking to it -- is an excellent way to prevent winter weight gain. To begin, plan your meals for the next week, including breakfast, lunch, dinner, and one or two snacks. Then, make a comprehensive shopping list to ensure that you have a pantry stocked with healthy options.
Remember to incorporate complex carbohydrates and a protein source into each meal to keep your body energized. For example, eat a serving of nonfat yogurt, a slice of whole-wheat toast, and a glass of orange juice for breakfast; a large salad with sauteed chicken and quinoa for lunch; and grilled salmon over a bed of brown rice for dinner. Consider snacking on raw veggies with hummus or a handful of almonds to boost your energy during the day.
Add an Exercise Plan
To keep yourself on track, make a resolution to perform at least 30 minutes of physical activity every day. Physical activity doesn’t always mean hitting the treadmill; brisk walking, dancing, or step aerobics can be pleasant ways to incorporate exercise into your life. Recruiting your partner or a workout buddy is a great way to keep yourself on track. Consider taking up Zumba, indoor tennis or trip the light fantastic by learning how to ballroom dance. Varying your workout routine keeps things fresh and prevents you from getting bored with physical activities.
One of the greatest challenges of winter weight loss is not wanting to venture out in the cold to hit the gym. To prevent this from derailing your exercise plan, try to think of fun activities to do at home on occasion. Experimenting with a new workout DVD, doing a session of yoga, or basic weightlifting can be done from the comfort of your own home. Plan and track your workouts in a journal to monitor your progress.
Goal Setting
As the monotony of winter sets in, you may find yourself losing motivation to stay fit. Setting goals and sticking to them is a great way to boost your motivation and keep yourself working hard. Make sure that you set goals that are achievable, specific, and time-bound. For example, you might want to be able to run three miles in under 30 minutes within six weeks. Or maybe you’d like to bench press 100 pounds by March. Come up with relevant sub-goals to track your progress. Even if you don’t meet one of your benchmarks, readjust your fitness plan and keep your eye on the end goal.
Although winter can wreak havoc on your healthy diet and exercise plans, making a few simple changes can keep you on track. Try to make healthy choices most of the time and remember not to beat yourself up if you slip up once or twice. When spring finally arrives, you’ll impress everyone with your fitness and newfound health.
Need Some Help Making a Change?
If you live in Northern Virginia area and are interested in finally getting on the path to good health, losing the weight you want AND getting advice on exercise that can help you make the changes that you need in order to be successful this time, request your consultation about our nationally recognized Nutritional Coaching for Women program TODAY!
Read what people are saying about the program...