Thursday, December 31, 2015

7 Resolutions you can Keep

Are you feeling reluctant to create New Year’s Resolutions? After years of failed resolutions past, I don’t blame you. However, if you pick the right resolutions, you’ll face the New Year head on, ready to make good on your big plans from January 1 all the way to December 31.

What kind of resolutions will you actually keep this year? Good question. Here are seven resolutions that you can keep and that will help you achieve big strides towards your fitness goals in 2016:

Resolution #1: Get Fishy

Giving your health a boost doesn’t have to take an incredible amount of time. With this resolution, it doesn’t even take will power. All it takes is modifying your grocery list by buying fish on occasion. Enjoy fish for dinner once a week, and you’ll protect your heart from disease and increase your chances for a longer life. Go with salmon, trout, flounder, or tuna.  You can also check out this supplement <Link>

Resolution #2: Lather Up

You want your skin to look young and healthy, so this is the year you do something about it. Keep a bottle of sunscreen on your counter. When getting ready for your day, make it part of your routine to spread some sun-shielding lotion on your face, arms, and neck. It’ll save your skin so it’ll look its best in years to come and prevent skin cancer.

Resolution #3: Sweat in the AM

In today’s world, it can be difficult to find the time to exercise. One way to increase your odds for exercising each day is to knock it out first thing in the morning. This year, resolve to exercise right after waking up. Adjust your wake up time to accommodate your morning sweat session.

Resolution 4: Swap One Meal

By swapping out one of your daily meals for a 1 or 2 scoop protein shake you’ll save yourself a few hundred calories each day while providing your muscles with much needed protein. Most of my clients choose to make this swap for breakfast, since it’s so convenience to shake up some protein powder and water to drink on-the-go as you race out the door to start your day. If you only choose to make one resolution this year make it this one – you’ll be astounded at the quick results this simple daily swap will deliver.

Resolution 5: Push Your Body

Know that half marathon you’ve been considering? Want to stop feeling the need to eat cake at every birthday party you attend—even when the cake is dry? This is the year you train properly for that race, say no to cake on occasion, and take up mountain climbing. Find someone with the same goal, make a plan to reach the goal, and get started. Once you complete your first goal and see that it wasn’t as impossible as you once thought, you may just find yourself setting even bigger goals for next year.

Resolution 6: Down More H2O

Your body is primarily made up of water. Keep it that way by skipping soda and sipping on water all day long. A great way to make strides toward your watery goal is to fill up the biggest water bottle you can find and go at it. Preferably, you can drink from something that holds 2.2 liters (9 cups), as all you’ll need is a single fill up in the morning to stay hydrated all day long.

Resolution 7: Stretch Every Day

One of the best ways to avoid injury, as we age, is to take a few minutes to stretch daily. This is most effectively done after you have warmed up and before you begin the intense portion of your routine. By taking the best care of your muscles, with stretching, you’ll avoid taking time off for injury recovery and will be able to accomplish your goals quicker.

There you have it, 7 realistic New Year’s Resolutions to help make 2016 your best year yet. The most effective way to ensure that you stick with your resolutions is to become one of my valued clients. I’ll be by your side every step of the way as we get you from where you are today to the body that you want to live in tomorrow.

Call or email me now to get started on my best program!

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Tuesday, December 29, 2015

The Easiest Shopping List

One of the biggest struggles that folks have is knowing how to shop and choose the right foods when visiting the grocery store.  And while there are SO many choices and a TON of confusion at your local grocer, they've actually made it really EASY for you to shop, if you know what sections to visit, and which to avoid.

In fact, I can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because I know I'll NEVER even visit 90% of the store aisles on most visits.

So, before we get into my exact grocery list, here's my EASIEST grocery store tip EVER:

Shop the perimeter of the grocery store and avoid the middle aisles.  That's it!

Here's why it works:

With few exceptions, the middle aisles of the grocery store are full of processed, packaged foods while the perimeter contains almost all of the whole, natural foods you'll need to stock up your fat-burning kitchen.

Here's my usual routine when visiting my local grocery store, and I'm sure your store is set up in a similar way.

When I walk in the door I make sure to walk right on past the bakery!  Did you know that nearly every grocery store puts the bakery right at the entrance intentionally?  If they can get your saliva glands working right away, it's very likely you'll spend more as you travel through the store...nothing in a grocery store's layout is by accident, which is why I know your store is probably laid out the same way.

So, quickly pass by the bakery and head straight to the produce section...this is where wholesome goodness starts...fresh fruits & veggies.  In my most recent trip, here are the items I grabbed from the produce section:

Apples
Oranges
Bananas
Cherries
Berries
Green Beans
Brocolli
Sugar Snap Peas
Carrots
Red Potatoes
Spinach
Romaine Lettuce

Of course there are a ton of other great choices lying around the produce section...pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.

I then walk 5 steps from the produce section to the fresh meats and poultry.  I am a big fan of Whole Foods Market they have a great selection of meats and provide easy to understand grading of all their cuts.  If and when possible I shop specifically for all-natural, grass-fed and organic meats that are sourced from animals not treated with hormones and antibiotics...your store probably has something like this as well.  Just ask if you aren't sure.

From this section I grabbed:

All Natural Chicken Sausage
Grass Fed Ground Beef
Grass Fed Chuck Roast (for pot roast)
Organic Chicken Breast
Grass Fed NY Strip Steaks

Next up is the milk and eggs section, again right on that back wall (still haven't ventured into the aisles at all).  From here I picked up:

Organic Large Eggs
Organic Butter
Organic Whole Milk

Along the very last aisle in the store are some more dairy items where I grabbed:

Organic Greek Yogurt
All-Natural Cheddar Cheese

Also in that last aisle is water, so I grabbed a case or two and that essentially took me back to the front of the store to check out.  A full cart of fat-burning groceries all while NEVER visiting the center aisles where I'm sure I would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta "mixes"...and the list goes on.

If I do ever make a strategic trip into the middle of the store, it's almost always to get these items:

Beans
Spices
Tomato Puree
Nuts
Stevia

And that's about it.

Follow that simple advice next time you're at the grocery store and you'll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.

Now, before I go, I also want to make sure you're aware of one particular carb found in almost ALL of those "middle isle" foods that you literally should NEVER eat.  You see, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.

Even worse, the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.

==> NEVER eat this carb (literally,never) 


Regards,
- Leon

Metabolism Hacks

Let's face it, our bodies all operate a little bit differently.  But there are a few things you can do to 'hack' your metabolism.  What you are looking to do is get your body to burn more calories even while you are resting.

One of the Best of these Hacks is Sleep.  While youʼre sleeping, it is impossible to send e-mails,
create charts, or prepare for a big speech you have to give at an upcoming seminar. These downsides donʼt make sleep your enemy. Rather, sleep is your friend. Because if you donʼt get enough sleep every night, you can kiss your metabolism-growing ways goodbye.

According to research, a lack of sleep is a key contributor to unwanted pounds. One of the reasons this happens is because sleep deprivation messes with the amount of energy-regulating hormones your body creates. When this happens, your metabolism isnʼt quite sure what to do. So it slows down.

Of course, the other reason staying up late causes you to put on extra pounds is the tendency to eat late-night snacks. If youʼve ever partaken of a post-bedtime snack, it probably wasnʼt a handful of carrot sticks and water, was it?

Instead of putting your body at risk for packing on the pounds and putting your metabolism at a disadvantage, lay down for about eight hours each night. Your entire physical and emotional being will benefit.

Want to get all 7 Metabolism Boosters?


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    Thursday, December 17, 2015

    Your super EZ holiday survival guide


    There's no denying that the holidays have arrived.

    Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

    It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

    Not so fast.

    I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.

    This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...

    Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

    Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.

    You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

    This is what you would eat...

    As many fresh and fiber-filled vegetables as you want.
    • Load up on salads.
    • Enjoy vegetable side dishes.
    • Just no starchy vegetables like potato or corn.
    Lots of lean, protein-filled meats and eggs.
    • Stick with meat that has been roasted, barbequed, or baked.
    • Avoid fried meats and eggs.
    Fruits, nuts and seeds in moderation
    • Fresh fruit for a delicious dessert.
    • A handful of nuts or seeds for a snack.
    • Don't eat sugar-added fruits, nuts or seeds.
    Then enjoy 2 small exceptions...
    • Bread or grain product: No larger than the size of your hand.
    • Starchy vegetables: Half of a cup.
    • Baked goods: Should fit into the palm of your hand.
    • Candies or confections: The smaller the better.
    • Holiday drinks: 8 ounces.
    This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.

    When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

    Remember, I'm here to help you meet your fitness and weight loss goals.

    Call or email today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.

    - Leon



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    Be Your Greatest Self

    GREATNESS

    (Written by Bedros Keulian 12/8/15)
    Morning FBBC friends and family smile emoticon
    The biggest lie that we tell ourselves is that we're okay just the way we are.
    I believe that we come into this world with only survival skills and the desire to become great. But most fall short and never achieve greatness...
    It takes grit and really hard work to become the greatest version of yourself.
    Truthfully, most don't have the stomach for it. But for those who do I want to share with you what I've discovered about greatness, personal and professional growth up to this point in my life.
    Recently I was asked to present at two events in the month of March... one in Toronto and the other in NYC. The thing I chose to present at these two events is the topic of greatness. The idea of becoming your best self... operating at the highest level possible both personally and professionally.
    In psycho babble it's called "peak performance" or "self actualization". I'll just call it greatness.
    Today is December 8th. We're only 17 days away from Christmas and 24 days away from the new year.
    A NEW year... clean slate, fresh start, and a new and better you.
    Your inner voice has gotten louder lately and the self talk loop keeps reminding and encouraging you that 2016 is going to be your best year ever - personally and professionally.
    This is the year where you step into your greatness! You become your best self! You make more money, have better health, develop a stronger mind and build more meaningful relationships with the people who matter most in your life.
    2016 is yours!
    Now here's what I know to be true about this topic...
    You can't just step into greatness like a pair of pants when the clock strikes midnight on the 31st.
    It doesn't work that way.
    And in this day of Facebook, twitter and Instagram where immediate satisfaction and instant approval is the expectation, you're going to be massively disappointed when greatness doesn't instantly happen to you.
    But if you're willing to put in the work and give it time under tension then I can gurantee you that greatness will be yours and the uncertainty, the ups and downs, and the chaos of life will fade away and become a thing of the past.
    See, just like developing a muscle, greatness is something that's got to be trained and used often, in high repetition and over a long period of time to fully develop. That's the only way you can become your best self as an entrepreneur and as an individual...
    ...otherwise you're simply living a life of indifference and survival and that's a wasted life in my opinion.
    Sure you can "act as if" and go through the motions of greatness when the clock strikes midnight on the 31st, but that kind of greatness is only temporary. It typically crumbles at the first sign of adversity and temptation and you quickly revert back to your old ways.
    So what is greatness and how do you build it within?
    • Greatness is having the discipline to wake up, do the work, even on your worst days.
    • Greatness is putting others ahead of yourself.
    • Greatness is doing what's right even when no one is looking.
    • Greatness is holding yourself to higher standards and expectations.
    • Greatness is setting daily habits and rituals that lead to better health.
    • Greatness is choosing to be an optimist even in the face of adversity.
    • Greatness is taking responsibility for exactly where you are in life.
    • Greatness is being someone that others can count on.
    • Greatness is you choosing to do more than just the bare minimum.
    • Greatness is you leading from the front.
    • Greatness is when you master your emotions, fears and frustrations.
    • Greatness is living in urgency knowing that you only have a finite time to share your gift with the world.
    • Greatness is knowing that challenges will come and that you have all you need to overcome them.
    • Greatness is being confident, decisive, and definitive in your actions.
    • Greatness is paying it forward.

    And so how do you develop your GREATNESS muscle?
    Create healthy habits and practice them daily.
    Be disciplined.
    Pick and choose the people and the thoughts that you allow into your life.
    You're meant to lead, succeed, triumph, and to help others - that's why we've been brought together in the Fit Body Boot Camp family.
    I believe in you!
    B

    Wednesday, December 16, 2015

    7-Ways to Crave Less Sugar


    If I were to award a single food item with the title of Fastest Way To Pack On The Pounds', hands down the winner would be refined sugar.

    You know the deal - sugar makes you fat (fast.)

    We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012.

    You read that right - from 6 pounds to 130!

    That's more than 20 times as much sugar in our modern diet! No wonder we are fatter than ever… 

    One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it's important to cut those processed and packaged convenience foods out of your diet.

    Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently.

    Not only does it promote rapid fat storage, but here are sugar's other dirty little secrets:
    • Sugar Weakens Your Immune System
    • Sugar Causes Insulin Resistance
    • Sugar is As Addictive As Hard Drugs
    • Sugar Speeds Up the Aging Process
    • Sugar Raises Your Risk of Disease
    • Sugar Is Empty Calories

    But there is hope.

    Here are 7 Ways To Crave Less of that Sugar that you're eating that's killing your results and keeping you from attaining your goal weight:

    1) Eat More Protein
    A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around chicken, turkey an d grass fed beef breast, and make snacks hard boiled eggs, string cheese, almonds or baked meatballs.

    2) Avoid Artificial Sweeteners
    One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don't impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you're sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn't contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

    3) Steer Clear Of Saboteurs
    The sad truth is that people in your life will try to sabotage your low sugar diet. You'll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.

    4) Try Dark Chocolate
    For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

    5) Stick With Fruit
    What's sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It's amazing how satisfyingly sweet fruit is – it's truly nature's candy. My favorite are the lower carb fruits like strawberries and blueberries.

    6) Change Your Palate
    As you begin to limit your intake of refined sugars, you'll find that your tolerance for sugar decreases. This means that something that didn't taste sweet before – say a green apple – now has uncanny depths of sweetness. What's happening is that your sweet receptors are becoming more finely tuned, now that you're not overwhelming your palate with sickly-sweet refined sugar.

    7) Workout Like You Mean It
    A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

    Hope these tips help! As always if you need I am here to help, so just reply to this email or call me anytime!

    -Leon

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    Sunday, December 13, 2015

    Workout - Walk It Out!

    30-Minute Total Body.  

    Do you have a love/hate relationship with Burpees?  Then you will love this one.

    Download it on Skimble:  http://skm.me/sw/5crF

    "Walk It Out!"  - Exercises

    Be sure to consult with your physician BEFORE attempting any of the exercises or meals mentioned on this website and our blog.

    2 rounds of:
    30 seconds
    Effort: Light
    High Knees
    30 seconds
    Effort: Light
    Butt Kickers
    30 seconds
    Effort: Light
    Mountain Climbers
    30 seconds
    Deep Lunges
    3 rounds of:
    30 seconds
    Weights: Heavy
    Dumbbell Bent Over Rows
    30 seconds
    Effort: Very Hard
    Burpees
    1 round of:
    30 seconds
    Inchworms
    3 rounds of:
    30 seconds
    Effort: Very Hard
    Squat Jumps
    30 seconds
    Burpees
    1 round of:
    30 seconds
    Inchworms
    3 rounds of:
    30 seconds
    Tricep Dips
    30 seconds
    Effort: Very Hard
    Burpees
    1 round of:
    30 seconds
    Inchworms
    3 rounds of:
    30 seconds
    Kettlebell Squat to Upright Row
    30 seconds
    Effort: Very Hard
    Burpees
    1 round of:
    30 seconds
    Inchworms
    2 rounds of:
    30 seconds
    Bicycle Crunches
    30 seconds
    Leg Lifts
    30 seconds
    Flutter Kicks
    30 seconds
    Full Plank with Leg Lifts
    30 seconds
    Plank
    1 round of:
    3 minutes
    Effort: Light
    Cool-Down Walk

    Tuesday, December 1, 2015

    4 Minute Flat Belly Solution

    4 minutes to a flat belly?  Sound too good to be true?  Maybe, but maybe not…

    You are tight on time.  (So am I.)  You need a fitness solution that will not needlessly waste your time and deliver little or no results.  Not to worry, I’ve got you covered.

    You see as a fitness professional I am always looking for fitness and fat loss hacks.  Short cuts and tricks that deliver results fast – very fast.

    But I’m also skeptical of sketchy marketing tactics and scams trying to make it seem like you can get results with no effort.  Because as you know anyone who tells you that is full of BS.

    So every program I design is backed by research, science and real world results.

    And that is what I have for you today, a fast and effective program that will melt your midsection, tighten and tone your waist line and flatten your belly – ALL IN 4 ONLY MINUTES.

    Click Image to get all 4-days


    But first a little back story…

    In 1996 Dr. Izumi Tabata conducted a study.  In this study he took elite speed skaters  and split them into 2 groups.  The first group rode exercise bikes at a steady pace for 60 minutes 5 times per week.   The second group did a specialized “High Intensity Interval Training” (or HIIT) session that lasted only 4 minutes

    This 4 minute routine has since been dubbed a “Tabata” and consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest for a grand total of 4 minutes.

    After a 6 weeks of tests conducted on the subjects it was clear that those training only 4 minutes per day had equal if not BETTER results (Anaerobic capacity and maximal oxygen uptake, both markers of overall fitness) than those training for a full hour.

    To put that in perspective, the first group trained for 5 hours per week, the “Tabata” group only 20 minutes per week.

    You can see that this is a big deal right?

    It’s HUGE really.
    (and I’ll show you how you’re going to benefit from this landmark study in a bit…)

    Now to be fair, Dr. Tabata’s initial study did not measure fat loss.  But since then countless studies have conclusively proven that the fat loss experienced from these short duration, high intensity bouts is staggering. 

    The technical term is “EPOC”  (excess post-exercise oxygen consumption).  I call it the “Afterburn Effect”.  And what it means to you is that you continue to burn fat for up to 30 hours AFTER you are done working out.

    30 HOURS!!!  Told you it was huge :)

    Let’s Flatten That Belly!


    So now let me tell you how you can focus the “Tabata” and all of it’s fat burning power to your waist line.

    The first thing you’ll need is a timer.  Any clock with a second hand will do in a pinch, but there are multiple free apps for iPhone and Android that are going to do a better job.

    Just go into your phone’s app store and search “workout timer” and you’ll easily find one.

    Most apps that I have come across already have the Tabata timing sequence pre-programmed in, but if not it is simple enough to do.

    Just program it for 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds.  That makes for 4 minutes total (3:50 if you don’t count the last rest)

    Ok, now that the timer is set we need to pick our exercises.

    But we have some basic requirements that must be met:  We need moves that are relatively easy to do, can be done anywhere, target the midsection and also pack a mean metabolic punch.

    You’ll be alternating back and forth between Toes to Sky and Mountain Climbers.

    Here they are…

    Toes To Sky:
    A weak midsection can lead to back pain. And sometimes even the best ab move can irritate a weak lower back. You are left with the dilemma of how to strengthen and tighten your core while not aggravating your back. This cool move does just that.


    Lie down flat on your back with your arms at your side. Raise your legs straight up so your toes are towards the sky (see where this is going?) Now, lifting you butt off the ground reach your toes higher in the air- probably 4-6 inches but no more. Now lower back down and repeat. DO NOT let you legs swing up and back, this should strictly be a (relatively) small vertical pulse to laser target those abs.


    Mountain Climbers:
    This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

    Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly. 


    Lets Go!
    Alright, now we press start and let the magic begin.  Here is how your flat belly workout will look…

    1.     Mountain Climbers 20 secs
    Rest 10 secs
    2.     Toes to Sky 20 secs
    Rest 10 secs
    3.     Mountain Climbers 20 secs
    Rest 10 secs
    4.     Toes to Sky 20 secs
    Rest 10 secs
    5.     Mountain Climbers 20 secs
    Rest 10 secs
    6.     Toes to Sky 20 secs
    Rest 10 secs
    7.     Mountain Climbers 20 secs
    Rest 10 secs
    8.     Toes to Sky 20 secs
    DONE!

    That’s it!  If you do it right, and give it your all for those 4 minutes your midsection should be on fire and your metabolism will be boosted for up to 30 hours!

    This is an exceptionally simple (but not easy) workout you can use anytime you want to trim your midsection and can pretty much be done anywhere you happen to be.

    Let me know if you have any questions!

    - Leon

    PS:  This is just *ONE* example from my new free “4 Minute Fat Fix” at home workout series. Burn fat, get lean, tight and toned in only 4 minutes from the comfort of your own home.  It’s 4 minutes, 4 days per week. 

    If you want these free 4 minute fat burning, do-anywhere workouts delivered directly to your inbox just CLICK HERE ASAP.
    Want the full Series?  Click Here to Register.