October 2017

Workouts to Get You in Top Shape for Summer

With bikini season fast approaching, it’s time to get back in shape! I always like to change up my fitness routine to keep it exciting and try new classes. Even with all the new exercise options out there, I have my faves that are challenging and effective. Whether you’re stuck in a fitness rut or just looking to try something different, check out my picks for some of the best exercise classes to get you swimsuit-season ready.

 

 

Core Fusion at Exhale Mind Body Spa
Core Fusion at Exhale Spa is my number one go-to workout.  I’ve been doing it for so many years now…ever since the Lotte Berk days with Fred De Vito and Elisabeth Halfpapp who are now the Founders of Exhale. This amazing barre class gives you a full-body workout and focuses on the core. The workout really gets results by offering a variety of exercises that include many of the disciplines used in pilates, yoga and ballet. If you have never experienced it before, make sure to go to a beginner class.  The workout never gets easier but I promise will change your body! Exhale Spa has locations all over the country.

 

 

Soul Cycle
It’s impossible to write a workout article without mentioning the ever-growing popularity of spin classes, especially SoulCycle. These high-energy classes have a cult following and are a celeb favorite. They incorporate cardio cycling with core work and light weights to build upper body strength, all in a zen environment.  The inspirational instructors are motivational and have some of the best music playlists in town. Studios are popping up everywhere in New York and LA. 

 


Barry’s Bootcamp
Bootcamp classes are another fitness trend and Barry does it best with his challenging mix of extreme cardio (running on a treadmill) alternating with heavy weight work. This fave of Kim Kardashian and Katie Couric claims to be “the best workout in the world” and after trying it, I would agree that it was one of the toughest workouts ever! I think a great class for die-hard exercise enthusiasts or people who are in serious training mode. Studios are located in New York, California, Tennessee, and even Europe.


Zumba at Alvin Ailey
It sure is a treat to work out right at the Alvin Ailey theater in one of their dance studios. This Zumba class has a huge NYC following that includes dancers and broadway actors as well as anyone who wants to have fun while following the dance routines of famed instructor Ben Byrd. This latin-inspired blend of dance and cardio is a blast, although I did feel like I had two left feet compared to some the regulars in the class.

405 W. 55th Street (at 9th Avenue)
New York, NY 10019
212-405-9000

Punch Fitness
Punch Fitness Center is a one-on-one personal training center that offers the ultimate physical challenge through kickboxing, boxing, and weight training (yes…it is a killer, no joke)! The complete body workout combines aerobic and anaerobic exercise with calisthenics. Adelino da Costa, the founder and creator of Punch Fitness, was previously a professional boxer and trainer. He and his talented group of trainers will greatly improve your strength, endurance and cardiovascular fitness as you listen to upbeat tunes from West and South Africa. The intimate setting consists of cardio and cable machines, free weights, and a boxing area with a variety of punching bags and a 16X16 ft. boxing ring. The center welcomes children ages 7 and up to come in and train for fitness or for fun!

1015 Madison Avenue, Lower Level (Between 78th & 79th ST.)
New York, NY 10075
212-288-2375

The Breakfast That Helps You Lose Weight

Photo: Getty Images

It’s 7 a.m., you scarf down a bowl of cereal and two much-needed cups of coffee only to find yourself starving by 10 a.m. Sound familiar? Wellness guru Frank Lipman, M.D., says it’s all too common. In fact, almost all of us are getting breakfast “wrong,” which is leading to weight gain and fatigue. The New York City-based physician says what our bodies really need to start the day is healthy fat and protein.

How to Curb Cravings

A person’s diet, especially breakfast, should include “no gluten, no sugar and as little dairy as possible; breakfast is the meal people find the hardest,” Dr. Lipman said. “Part of the problem is that gluten is super addictive. You’re basically a drug addict, and [when you take gluten out of your diet] there’s going to be withdrawal.”

So gluten, meaning anything with wheat in it, leaves us feeling sluggish and dependent. But banishing bagels from the breakfast table is easier said than done, unless you have a decent substitute.

Dr. Lipman, who works with celebs like Gwyneth Paltrow, suggests a breakfast of gluten-free bread with almond butter, an omlette, or kipper (a small salty fish) and eggs. If you dare, you could even eat last night’s dinner for breakfast.

Alternatively, you could try his brand of health and wellness products, Be Well, which includes protein shakes, like “Recharge” ($99, Bewellbydrfranklipman.com), which are packed with the right nutrients to start your day. With 21g of protein and a blend of mixed greens and organic berries, I was full until lunchtime.

Twenty-one grams of protein sounded like a good amount to me. But Dr. Lipman’s says numbers aren’t exactly his thing. “I’m not a calorie person,” he told me, adding that we don’t need a specific amount of protein first thing in the morning, just fewer carbs and more natural foods. That also means time isn’t the most important thing to consider when preparing breakfast. So none of that eat-20-minutes-after-you’re-awake stuff, just eat when you’re ready to start the day.

Admittedly, I’ve been hesitant to drink protein shakes in the past, since the taste can be really icky, but Recharge was pleasantly bearable. After I mixed it with a glass of almond milk, I got a creamy-textured, fruit and veg-flavored smoothie.

“My attitude toward food is that we need to eat real food, not food that’s been manipulated,” he said. “Try and eat as close to nature as possible.”

by Caroline Murray

DailyMakeover.com from Makeover Solutions, Inc., is the web’s leading beauty information site, providing virtual makeover technology and content for women to create personalized makeovers. DailyMakeover.com’s virtual Makeover Studio enables users to see themselves wearing numerous hairstyles, makeup shades and fashion accessories to create their best makeovers, which can be saved, printed, or emailed. DailyMakeover.com is headquartered in New York City.

7 Hot New Workouts to Try Now

I think exercise is so important not only for your body but for your mind (it’s like therapy for me)! Even if it’s just 30 minutes on the elliptical or a power walk in the park, I try to fit in a workout every day. But doing the same thing over and over again can get boring, so I love to try new workouts and change up my routine a bit! I’ve recently checked out these new and amazing workouts that will surely get you in shape for the summer. Each one has its own personality so it’s worth trying all of them to see which ones are a good fit for you.

1. SLT
37 West 57th Street, NYC
212-355-1737
$40 Per Class (Packages Available)

SLT stands for Strengthen, Lengthen, Tone, and that’s certainly what this workout can do for you if you attend classes regularly.  This LA favorite was just brought to New  York by Amanda Freeman, co-founder of Vital Juice, after she heard about how amazing the workout was from friends there.  Once she tried it herself, she was hooked and opened up a studio on East 57th Street. SLT combines cardio, strength training and pilates in a high-energy, intimate class setting. If you like pilates but are looking for something more fast-paced and challenging, SLT is for you. They use a new-and-improved version of the pilates reformer machine called the Megaformer which provides constant resistance to build and tone muscle.

The Scoop: Great overall body workout that really focuses on your core, arms and legs up through the back of your butt. I was sore for days. It takes a few classes to get comfortable with the equipment but an excellent and effective workout (and all in 50 minutes). I have friends who swear by this workout and I must admit, they look super fit! I liked the intimate setting and location…there are only up to 10 people per class.

What Women Should Do to Improve Their Health

Research has shown that a headache, backache, indigestion, fluid retention, cravings, depression, or fatigue can be alleviated through diet and exercise.  In addition to that, while we have no control over getting older, we can slow down the aging process, with diet and exercise as well.

What should we eat?

  • Women who eat a diet high in omega-3 fatty acids cut their risk for heart disease as well as reduce their risk for macular degeneration. During pregnancy, 3 servings/week may cut the risk for preterm birth.
  • Safflower oil is high in omega-6 polyunsaturated fatty acids (linoleic acid).  It has a high smoke point and low saturated fat content.  It has been found to improve blood sugar and lipids, decrease inflammation, lowers blood pressure as well as the risk for heart disease.
  • Supplements…they can’t replace a healthy diet!
  • Studies have suggested that eating a small handful of nuts a day, improves blood lipid levels, as well as glucose and insulin levels.
  • A diet high in dietary antioxidants such as those found in blueberries, broccoli, and small amounts of dark chocolate and even coffee, lower the risk of heart disease and stroke.  Eat your anthocyanins!  Better known as the blue and red pigments in colorful fruits and vegetables.

What should we do for exercise?

  • First and foremost, get your body moving!  Find something that you love to do!
  • Weight bearing/resistance exercises such as yoga and dumbbell exercises preserve bone density, improve your balance, and strength.

On your path to reach your wellness goals, remember that we are always our own worst enemies.  Celebrate the fact that you are taking the necessary steps to improve your health and your life!  Find the time to do things you enjoy and that bring you a sense of calm and serenity.  Stress and lack of sleep will wreak havoc on your body as well as your soul.

 

Lana Levy is a nutritionist specializing in taking a holistic approach towards healthy eating, not only to help her clients achieve their goals, but also help them maintain a healthy lifestyle.  Lana has also incorporated her passion for yoga into her services for her clients, as a way to stay fit, and create a balance between the body and the mind. Lana received her degree from Columbia University, where she completed her Masters in Nutrition and Exercise Physiology.  In 2010, Ms. Levy became a Registered Yoga Teacher through an intensive training with YogaWorks here in New York City.   In 2011 she completed a Prenatal Yoga Certification.With a background in nutrition and yoga, Lana works with her clients to create customized nutrition plans and yoga sequences that are specifically tailored to their needs.  Whether the goal is weight loss, healthy weight gain, energy improvement, pre and post natal health, relief from various gastrointestinal ailments, Just For Today LLC (www.justfortodaynyc.com) can provide you with tools to make a change for life!

 Images Courtesy of www.dietsinreview.com 

A Day on a Famed Nutritionist’s Diet

As a nutritionist, health writer and author of weight loss books people often ask me, “What do you eat?” I’m proud to say that I really do practice what I preach – I faithfully follow the eating plan from my latest book S.A.S.S! Yourself Slim, which means each of my meals is constructed as a puzzle with specific portions of 5 pieces: produce, a whole grain, lean protein, plant-based fat, and natural seasonings. I love this strategy because it’s simple and visual – there’s no need to count calories, grams or points; and the puzzle provides structure, but lots of flexibility. From meal to meal I can include foods, flavors or textures I’m in the mood for and enjoy what’s in season.

I split my time between New York City and Los Angeles but I’m in LA right now. Here’s an LA day in my diet:

BREAKFAST 8am:
It’s a chilly day in the marina so I feel like a warm breakfast. Since strawberries are in season one of my favorites right now is a mock strawberry crisp. For a delicious but healthy crumble topping I combine two tablespoons raw almond butter with a quarter cup rolled oats, working with my fingers until the texture is uniform. Then I slice some organic, local strawberries (yum!), add a squeeze of fresh Meyer lemon, warm in the microwave for 45 seconds, and lightly mash with a spoon to release some of the juice. Topped with the crumble it’s I-don’t-want-it-to-end delicious, and I still have one puzzle piece left – organic soy milk, my lean protein, which I thoroughly enjoy in an amazing latte from Intelligentsia, my favorite coffee spot on Abbott Kinney Boulevard in Venice.

LUNCH 12pm:
Salads are my lunch staple. I always start with a few cups of organic greens and in-season veggies, and follow the philosophy from book by adding the other puzzle pieces. Today my whole grain of choice is cooked, chilled red quinoa, and I combined my lean protein, plant-based fat and natural seasonings by whipping up a quick batch of hummus made with chick peas, extra virgin olive oil, fresh lemon juice and roasted garlic. Each day I mix it up with different toppings, but this salad structure leaves me feeling nourished, energized and satisfied, and I don’t get hungry again for about another four hours.

SNACK 4pm:
I’m still blown away by how plentiful citrus fruits and avocados are in California. I have both on hand and it’s a beautiful warm day, so I decide to make the California Sunshine Salad from my book – sliced oranges tossed with sweet corn kernels (a member of the whole grain family), organic edamame and sliced avocado, seasoned with brown rice vinegar, thyme, cracked black pepper and organic lemon zest. It’s aromatic, refreshing and satisfying.

DINNER 8pm:
I’m in the mood for something spicy and this meal, also from my book, is one of my go-tos. I sauté a sweet red bell pepper in organic low sodium vegetable broth, then add a handful of spinach, crushed red pepper and a dash of white pepper. For lean protein and plant based fat I toss some broad beans with vegan basil pesto. I place the veggies on a bed of cooked barley (today I used purple) and top with the beans. I love to play food stylist when I’m preparing meals at home. I think it’s important because we eat with our eyes too – the aesthetic ups the satisfaction factor.

ESCAPE 10:00 pm:
I devoted an entire chapter in my book to dark chocolate, and a daily ‘escape’ as I call it is a mandatory part of the plan. Tonight I partake by enjoying one of my homemade truffles (the recipe is in the book) pressed with a fresh mint leaf. Not only are chocolate’s antioxidants and minerals good for my health, but this small indulgence really does satisfy my cravings, so I’m not tempted when my hubby munches on chips or cookies. It’s the perfect ending to a healthy day!

Get Cynthia’s book, S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds, and Lose Inches, $15.99

Cynthia Sass, MPH, MA, RD, CSSD is a registered dietitian with master’s degrees in both nutrition and public health. Frequently seen on national TV she’s the sports nutrition consultant to the New York Rangers and Tampa Bay Rays, a contributing editor and blogger at Shape magazine, and she privately counsels clients across the country. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.

The 5 E’s of Easy Healthy Eating

Making health both easy and attainable is of utmost importance, and spring is the perfect time to pursue this process of renewal and regrowth. As the weather warms, take this opportunity to make positive changes that will leave your mind and body feeling refreshed. To get started, here are five quick and simple tips for improving the way you eat—and feel—this spring.

Empowerment. Ditch the diet mentality and make realistic lifestyle changes. Research shows that making small, feasible changes in dietary behavior results in long-term nutrition success. Go ahead and jump-start your newfound sense of health by keeping a bowl of organic fruit, like peaches and pears, on your kitchen table. Then make a goal to add one fruit a day to your nutrition intake.

The Real Scoop On Body Contouring Lipomassage

This is year that I’m going to tighten up my tummy. I mean business. I’m just so fed up with having a mushy muffin-top, and I have no more excuses since I’m not planning on having any more kids. The problem is that after having weathered some pretty big phases of weight gain during my pregnancies, I fear that diet and exercise alone won’t give me the results I want. Actually, I know they won’t, because it’s been a solid year that I’ve been working out religiously and eating pretty cleanly, and though I’ve lost a lot of weight, my stomach still spills out of my jeans.

How To Look Instantly Younger

Since I’ve given the good old-fashioned muscle method a thorough go (and always will), I’ve decided that it’s time to get some extra “help.” I contemplated a tummy tuck, but it seems too invasive, and I freaked out after watching Kate Gosselin’s consultation (which also made me feel a little bit better about my stomach situation). So I started researching less invasive procedures, and decided to try the new Lipomassage by Endermologie. “It is the only scientifically proven technique, targeting the fat that is resistant to diet and exercise. To date, all our clients who have experienced this technology have been extremely satisfied,” says Nicole Contos, CEO of NYC’s Smooth Synergy Spa, one of the few medispas that has the latest LPG Lipomassage machine, called the Integral.

Here’s how the treatment works: You strip down, then slip on a body stocking (think of a unitard made out of pantyhose), then the specialist massages your body with the machine’s new Ergodrive head, which is equipped with a bunch of motorized rollers that lift up and knead your skin in various different directions. This “mechano-stimluation” of the skin’s surface is proven to stimulate a deep biological response to eliminate fat cells, reduce cellulite, firm the skin, improve lymphatic drainage and overall reshape the contours of your body–all without any cutting, sucking, or other unpleasantries. Each treatment costs $150 and takes about 45 minutes, and upon my first consultation, I was told that I may see results after the first session, but should commit to at least six or eight sessions, getting two a week, to start reaping the benefits. A total of 20 sessions is suggested to see maximum results, after which you can go into maintenance mode with one monthly treatment. I was a little afraid of the cost and time commitment, but stayed the course because, as I said, I mean business.

Hairstyles That Make You Look Thinner

I have to say I felt a little slimmer after the first treatment, but it wasn’t until after my third treatment that I started to notice visible results. I could see that my stomach skin was more toned, less squishy and didn’t have that bloated look. I was really impressed. Maybe it was a slight body change that only I would notice, but it was enough to make me a believer, and I wound up doing a total of 10 sessions. Each week I saw a little more improvement, and by the end of five weeks, I can definitely say that I’ve gone down one pant size. I should point out that I kept up my workout regimen and good eating habits at the same time. In fact, I was told Lipomassage results are actually enhanced when you work out soon after a treatment because it’s easier for your body to flush out the toxins and fat.

The most challenging part of the whole process was finding the time to fit it into my day, but once I made it to the spa and lied down on the table, I was thrilled to get those 45 minutes of “me” time, and the procedure is actually very relaxing. It was just the treatment I needed to get back into all of my pre-pregnancy clothes, so while I did have to shell out a lot of money and etch out the time, I feel like I’ve gained a whole new wardrobe, as well as some much-needed body confidence. Like most spas, Smooth Synergy offers a discount if you buy a series of 10, 15 or 20 sessions, so if you are contemplating Lipomassage, be sure to ask about package deals.

Now, in all honestly, I won’t commit to getting into a bikini too fast–there are still some issues that maybe only plastic surgery could truly fix, but for now, I’m happy with my Lipomassage results.

Are you considering trying any type of body contouring treatments? Tell us!

By: Rachel Hayes

Photo: Frederic Cirou @ PhotoAlto Agency RF Collections

DailyMakeover.com from Makeover Solutions, Inc., is the web’s leading beauty information site, providing virtual makeover technology and content for women to create personalized makeovers. DailyMakeover.com’s virtual Makeover Studio enables users to see themselves wearing numerous hairstyles, makeup shades and fashion accessories to create their best makeovers, which can be saved, printed, or emailed. DailyMakeover.com is headquartered in New York City.

How-to Maintain a Healthy Lifestyle: Tips from Exhale Spa’s Nutrition Intuition

In the health and wellness world, March is the month dedicated to nutrition awareness and at exhale we decided to celebrate with a day of awareness entitled NUTRITION INTUITION.

I was joined by two of exhale’s healers: Laura Benge, our National Spa Director and Rachel Lustgarten, R.D. nutritionist, Keri Glassman, nationally recognized nutrition expert, Katie Lee, Cookbook author and lifestyle expert, and Jeremy Bearman, Executive Michelin- starred Chef of Rouge Tomate NYC for a panel discussion on how to incorporate good nutrition, simple cooking and tasty food  into your life on a daily basis.

We spoke on the difficulties of maintaining a healthy lifestyle day to day and some takeaways on solving those challenges; tips like how to cook a nutritious meal in less time than ordering delivery! Prepare raw foods as soon as you bring them home from the market: clean the greens, wash the lettuce, chop the vegetables and store them in containers to be used during the week as dedicated meals or reliable sides for chicken or fish.

Keri made the point that a holistic lifestyle is key to a lean, sexy, happy body. And that it’s not just the food that you eat but your sleep, stress reduction techniques and peacefulness of your home space will all factor in to maximizing health and wellness. According to Keri, a spritz of lavender in the bedroom is a great start to a sleep worthy space! Katie suggested to start your week with a good nutrition plan and if you cheat a little on the weekend, you can start again on Monday. She also shared that preparing foods in advance, like boiling a pot of rice, quinoa or lentils, or steaming a bunch of broccoli and refrigerating are easy ways to stay on track.

Curtailing the Crave Cave: Tips from Nutritionist Lana Levy

It’s 2:00 in the afternoon, or for some it can be 2:00 in the morning when all of a sudden you are consumed by a craving for ice cream, potato chips and other cheat foods you’re trying to ween yourself from.

When a craving hits, it can hit hard and it can hit fast, and it’s in this moment that we’ve given ourselves two options: give in or resist. If you give in to the temptation, you wind up feeling guilty and won’t even enjoy the object of your craving. If you resist all together, you end up feeling deprived and frustrated as visions of cookies dance in your head. Then, when you do eventually give in to your craving, you overindulge and wind up having way more than just one cookie– realistically it’s more like four or five.

To take control of your cravings there is actually a third and much less disclosed option available. By saying to yourself, “I can have it later” you remove the “should I or shouldn’t I” dialogue that is waging a war in your head, or driving your coworkers and friends crazy. You end the need to justify satisfying your craving or not and let yourself be for the moment. If and when you are able to postpone the craving, you will delay eating it and in the end wind up desiring it less.

The trick in convincing yourself to let the the craving pass is to create a vague time frame in the future to satisfy it. Think not, “I’ll have a cookie at 4:00,” but rather, “I’ll have that cookie later if I want it.” Postponing gives your mind the chance to cool-off, takes you out of conflict mode and combats torn feelings of guilt and deprivation. Don’t forget that postponing your craving may also give you the time to substitute a healthy food instead of the sugary snack you initially wanted.

Put your mind to the test and take control of your cravings! Remember- a mind is a terrible thing to waste!

Lana Levy is a nutritionist specializing in taking a holistic approach towards healthy eating, not only to help her clients achieve their goals, but also help them maintain a healthy lifestyle. Lana has also incorporated her passion for yoga into her services for her clients, as a way to stay fit, and create a balance between the body and the mind.Lana received her degree from Columbia University, where she completed her Masters in Nutrition and Exercise Physiology. In 2010, Ms. Levy became a Registered Yoga Teacher through an intensive training with YogaWorks here in New York City. In 2011 she completed a Prenatal Yoga Certification.With a background in nutrition and yoga, Lana works with her clients to create customized nutrition plans and yoga sequences that are specifically tailored to their needs. Whether the goal is weight loss, healthy weight gain, energy improvement, pre and post natal health, relief from various gastrointestinal ailments, Just For Today can provide you with tools to make a change for life!
 
Image courtesy of Bodyhealthsolution.com

Weight Loss & Maintenance Tips from Nutritionist & Yoga Expert

 

In the 1990’s we were a fat phobic society. Happily eating fat free muffins, fat free ice cream, fat free cheeses and not giving a second thought to the fact that these items were chock full of sugar, calories and preservatives. Then came along the Atkins generation and all of a sudden we were scared to death to put any carbs into our mouths. Instead, without an ounce of guilt we feasted on fatty meats and cheeses, glad to see a dip on the scale but not realizing what these foods were doing to our cholesterol and arteries, let alone fueling our brains inappropriately.

I see it everyday. People come to me for nutritional counseling, confused as to how they should lose weight, maintain their weight or how to eat a healthy diet. And you know what? I don’t blame them for being confused! There is a lot of information floating out there, and a lot of it is misinformation.

The good news is that it doesn’t have to be so complicated. However, I will tell you this; to successfully lose weight and maintain, it’s not about going on one of these fad diets you read about, or doing a cleanse that everybody at work is talking about. Yes, the end result may be that you lose weight, but you will not maintain it. The only way to do so is by making a lifestyle change, one that is permanent with lasting benefits. Drinking spinach juice with a touch of wheatgrass is not a realistic meal plan for the rest of your life, nor would you want it to be! Where is the pleasure in that?

A basic principle of weight loss and maintenance is that the majority of your calories should come from lean protein. This includes all animal protein like chicken, fish, beef, eggs, meat and soy protein as well. Your carbohydrates should be coming mostly from vegetables and a small amount of fruit. It’s important not to cut out fats all together- healthy ones found in foods like olive oil, egg yolk, nuts, avocado and omega-3 are actually good for you and weight loss.

Foods that are the main source of weight gain are bread, pasta, cereals, corn products and rice. White bread/pasta or whole-wheat bread/pasta are pretty much nutritionally identical; the same goes for white and brown rice. The only difference is that whole wheat bread and brown rice are less processed, and won’t cause your blood sugar to spike and crash as dramatically. These are foods that are often referred to as “simple sugars” or “simple carbohydrates”.

Losing weight doesn’t have to be about starving yourself (and most certainly shouldn’t be), but rather, learning how to make better choices. It takes effort to make those lifestyle changes but you’re worth it!

Lana Levy is a nutritionist specializing in taking a holistic approach towards healthy eating, not only to help her clients achieve their goals, but also help them maintain a healthy lifestyle. Lana has also incorporated her passion for yoga into her services for her clients, as a way to stay fit, and create a balance between the body and the mind.Lana received her degree from Columbia University, where she completed her Masters in Nutrition and Exercise Physiology. In 2010, Ms. Levy became a Registered Yoga Teacher through an intensive training with YogaWorks here in New York City. In 2011 she completed a Prenatal Yoga Certification.With a background in nutrition and yoga, Lana works with her clients to create customized nutrition plans and yoga sequences that are specifically tailored to their needs. Whether the goal is weight loss, healthy weight gain, energy improvement, pre and post natal health, relief from various gastrointestinal ailments, Just For Today can provide you with tools to make a change for life!
 
Image courtesy of Bodyhealthsolution.com
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