3 Key Factors to Consider Before Signing Up For Group Training Classes

Have you ever searched for ‘group workout classes near me?’ The United States brings in the highest revenue on gym memberships around the world at over $35 billion. There are also over 41,000 gym facilities around the nation.

This can make it hard to find the right group training or personal training classes. However, going to group training can help you find comradery while working at improving your health.

If you have an interest in learning more about things to consider before signing up, then keep reading on for three helpful tips.

Small-Group Training Classes

There are largely two different types of trainers and classes in a gym – private sessions and group classes.

What is group training? Ultimately, there are large group training sessions focused on bigger crowds. Activities include spin cycles, dance sessions, and yoga, to name a few. Usually, one personal trainer helps lead the class in instructions for the exercise.

Going to group training classes can be a fun experience when you are trying to implement more exercise into your weekly regime. Small-group classes also give gym users the option of bringing their friends and family along for the ride.

1. What Are Your Goals?

Before signing up for group training classes, you should look at what your goals are. Are you looking at addressing specific goals for weight loss, strength building, and functional movements?

If so, you might find it harder in achieving all fitness markers in a group class. Do you want consistent and structured workouts that are designed specifically for you? Group classes don’t provide the opportunity for developing the same one-on-one relationships with the instructor.

In a group class, the personal trainer is more focused on leading a larger number of people through a workout or activity.

However, a personal trainer in one-on-one sessions can make weekly or daily assessments of your fitness and health. You will have a more structured layout of your progression, what is working, and what is not working. This allows you and your trainer to sit down and map out future workouts.

Are you wanting to combine exercise with fun activities? Do you want the option of bringing your friends and family with you? Group fitness classes can offer fun activities like dancing, yoga, volleyball, spikeball, and more.

You have a greater opportunity of developing friendships and relationships with a variety of people, which can inspire you to keep up on an active lifestyle. Some people find the structure of lifting weights, running, or other gym activities mundane and unsustainable.

Group activities provide a reprieve for people who want a more active lifestyle without adopting the ‘typical’ gym life. Additionally, if you are a female and want a class designed on women’s health, then a group fitness class might fit more into your exercise regimen.

2. Factor in Cost

On average, the cost of a group fitness class is less than that of a private training session. Small-group training classes in Gahanna can save you hundreds of dollars each year.

While you won’t have the personalized experience of a private trainer working with you individually, you’ll be able to participate in weekly group sessions filled with fun and unique activities. Group sessions are great for breaking up the monotony of exercise in the gym or at your house.

First, break down how often you want to go to the gym. Some memberships include the cost of personal trainers separate from their gym fee.

Even weekly sessions may be worth the cost to pique your exercise and fitness interest. If you are having a difficult time getting started in fitness, you might want to start with personal training sessions and then branch into group classes.

This can provide you with the basics of exercises you can do on your own and help build a platform for you to work with. Keep in mind – many group classes do not require that you have a prior level of fitness. Talk to your gym and trainers about which group classes would work best for you.

3. Pros and Cons of Competition

Some people thrive on competition, and others, well, not so much. Personal training takes out the competitive factor. A group session can create a level of competition between participants.

The biggest takeaway is that everyone is on their own fitness journey. The most important aspect is how you feel about yourself and your health when participating in a form of exercise.

Some people might find that working with other people inspires them to push themselves. If you notice someone running faster or lifting more weights, you might find inspiration in reaching that milestone.

While competition can help push people in working hard, it can also create a higher risk for injury. That is why small-group classes in Gahanna have fewer people than large-scale gym memberships that encourage dozens of participants.

Some of the more common injuries from working out in a gym include the following:

  • Shoulders
  • Low-back
  • Knees

A group or personal instructor can help you perform exercises correctly, which helps reduce injuries. Also, make sure you are allowing yourself enough of a rest break between group sessions.

Typically, group memberships give a certain number of days you can participate in sessions. This allows your body enough time to heal between classes.

Group Training Classes

Have you Googled ‘group fitness classes near me?’ Luckily, you can stop those lengthy Google searches.

Fitness classes ‘near me’ are closer than you might think! Group training classes are offered in Gahanna at cost-friendly prices and incorporate a variety of activities that will help improve anyone’s fitness level.

You can enjoy the benefits of working out with a motivated group of people in a small group with qualified and trained professionals. Contact us today for more information on signing up!

Group Workout Classes Near Me: 6 Health Benefits of Group Fitness

Are you wondering, “Where can I find group workout classes near me?”

Group fitness is a great way to stay active and meet new people. It’s also an effective way to lose weight, build muscle, and improve your cardiovascular health. It can also relieve stress and anxiety, manage chronic pain conditions like arthritis or fibromyalgia.

If you’re looking for the best group workout classes in Gahanna Ohio, then look no further! We offer everything from Zumba to Yoga, so there’s something for everyone. And don’t worry about feeling intimidated because we have instructors of all skill levels teaching each class.

Keep reading to learn about all the benefits.

Benefit #1: You Can Lose Weight

Group fitness classes are a fun way to stay in shape! They burn calories, tone your muscles, tighten your booty and thighs. Most people have more motivation to show up for a class if there is someone waiting for them.

For example, if you’re just looking for something to do every day, then you’ll be more likely to show up for a yoga class where you can meet new people. And if you make an effort to show up and participate in the class, chances are you will get smaller and see changes in your physique.

Benefit #2: Group Fitness Offers an Excellent Cardio Workout

No matter what group fitness class you take, your heart rate will go up, and you’ll be able to burn calories efficiently.

For instance, group exercise classes that involve high-impact exercises such as boot camp and Zumba are great. They can be even more beneficial than simply doing cardio on your own at the gym.

Aerobic activity is critical for keeping our bodies healthy and fit. Studies show it can improve blood pressure, control or lose weight, reduce stress and anxiety, all of which contribute to a healthy lifestyle. Basically, you’ll feel like a new person after one of these classes!

Benefit #3: You Can Relieve Stress and Anxiety

Group fitness classes help release tension in your muscles by increasing blood flow. This reduces the feeling of chronic pain. They’re a great way to meet new people and improve social skills when you’re chatting with the people in your class.

Benefit #4: You’ll Burn Calories and Gain Muscle Tone

Group fitness classes often incorporate light weights to increase intensity. Many also use bodyweight exercises like lunges, push-ups, and squats which are great for toning your body.

For example, if you want to build lean muscle while doing Zumba, you’ll use light weights during the high-impact movements to make it more difficult. If you do this for several weeks in a row, not only will your muscles get stronger, but your endurance will improve too!

Benefit #5: You’ll Be More Motivated To Exercise

If the only reason you’re currently exercising is that it helps relieve stress and it’s something to do with your friends, then group fitness really has everything covered.

For example, if your friend can’t make it to Zumba class but wants you to show up anyway, so she doesn’t feel like she’s wasting her time, then you’ll be more likely to go. Studies show that people who exercise with friends or even strangers are more motivated, and it shows in the results!

Benefit #6: You’ll Reduce Your Risk of Cardiovascular Disease

Exercising during a group fitness class can improve your overall health. It can also lower your cholesterol and blood pressure. You’re more likely to stick to an exercise program if it’s fun!

For instance, if you’re having a bad day and need to let go of some stress, then the last thing you’ll want to do is work out. However, if there’s a group fitness class that has music and dance as part of it, then it will be easier for you to get away from your troubles for an hour.

And who knows, you might even have a good time!

How Do I Find the Best Group Fitness Classes in Gahanna?

If you’ve read this far, then chances are you’re interested in learning more! There are tons of benefits of taking group fitness classes, especially when they’re a part of a structured program.

So if you live in Gahanna, Ohio, or the surrounding area and have been thinking about trying a few classes with some friends, here are some ways to get started:

 

Suggestion 1: Find out what kind of group fitness programs are available near you using Yelp. The website has user reviews for all kinds of businesses around the country, including group fitness classes.

Suggestion 2: Try to do a trial run before you commit to taking a full course of group exercise. Doing so will give you a chance to see what kind of people go there and how helpful the instructors are. It’s always good to try something new once or twice before committing yourself to it.

Suggestion 3: Make sure the group fitness classes you’re considering are part of a structured program. If you can’t find anything online, then call or visit them in person to ask if they offer anything that isn’t just exercise for exercise’s sake. If they do, great! But if not, and you want to try something like Zumba, make sure you do your research on the program first.

Suggestion 4: Look for group fitness classes with smart instructors. They know what they’re doing and don’t just stand around (like in some other programs). They’ll be more likely to help you with the proper form if necessary!

Suggestion 5: Make sure the group fitness classes are appropriate for your skill level. You wouldn’t want to feel lost in the crowd or, worse yet, hurt! So ask the instructor if you have any questions before signing up.

Suggestion 6: Try to find a group exercise that takes into account your individual needs and abilities. That way, you don’t have to constantly worry about hurting yourself with the wrong form.

Find Group Workout Classes Near Me Today

There you have it!

Six amazing health benefits of group workout classes near me that almost anyone can benefit from. All in all, group fitness isn’t just a good idea for Gahanna residents. It can be fun and oftentimes rewarding but also because it’s a great way to get fit!

When you’re ready, give our team a call. We’re excited to work with you!

What Is Functional Strength Training?

crossfit-fitness-box

It’s recommended for optimal health that adults work out for at least 30 minutes each day.

Despite this, only 5% of adults get the amount of exercise they need to live a healthy and happy life.

Do you work out regularly? If not, it’s time to start. Functional strength training is one of the best ways to keep in shape and make everyday tasks easier.

Do you want to learn more about functional strength training? Read on to learn what it is and the benefits that come from practicing it.

What Is Functional Training?

Functional training is a term that describes any exercise that helps you to perform life’s everyday activities with ease. The exercises target multiple muscle groups at a time, if not the entire body, leading to a strong core and optimal balance.

Functional training is a great workout to incorporate into your exercise and weight lifting routine in order to reduce your risk of injury both now and as you age.

Examples of Functional Exercises

Now that you have a basic overview of what functional training is let’s talk about some exercises that fall into this category. Many of these exercises can be done at home, but going to a fitness center and getting a personal training session to make sure you have the right form when you begin is a great idea.

Here are some exercises to try:

  • Glute bridges
  • Squats
  • Pushups
  • Lateral lunges
  • Planks
  • Deadlifts
  • Dumbbell rows
  • Goblet squats
  • Romanian deadlifts
  • Burpees

All ten of these exercises are functional moves that are great for people at any fitness level.

However, remember to ask for help from a personal trainer if you’re unfamiliar with any of these exercises and want to be sure that you’re doing them correctly. They can also help you explore other exercises to try and put together a routine that works your entire body efficiently.

Benefits of Functional Training

Because functional training mimics the movements of real-life activities, it helps better equip you for any situation that might come up.

Taking the stairs, running, jumping, bending over, reaching, carrying groceries, and more is made easier and less likely to cause injury when functional training is a regular part of your workout routine.

As you get older, you begin to lose around 5% of your muscle mass every 10 years. Along with this, your balance and agility suffer too. Practicing functional strength training can help you to:

  • Be stronger
  • Become more flexible
  • Maintain agility
  • Build and maintain muscle mass
  • Become less injury-prone

Taking time to work functional training into your routine can have a hugely positive impact on your health.

Start Functional Strength Training Today

This article walked you through what functional strength training is and why exactly it’s so beneficial to begin doing it right away. Whether you’re 15 or 55, functional training can help you to get through the tasks of your day-to-day life with ease and greatly reduce your risk of injury along the way.

If you’re interested in learning more about crafting an effective and personalized workout routine, please don’t hesitate to contact us today for more information.

What Are the Benefits of Group Fitness Training?

Sportsmen and Sportswomen Lifting Weights at Gym

Are you trying to get fit this winter? Many people start to slack during the colder months. It’s so hard to get motivated when it’s too cold to get out of bed.

Have you considered fitness classes? Fitness classes are great for keeping yourself on track and learning new things, but are they right for you? Why not give it a shot?

We want to talk about why group fitness training is a great way to get the healthy and strong body that you want. Keep reading so you can finally get the motivation to get to your local “fitness center near me.”

Group Fitness Classes Keep You Accountable

The top benefit of group fitness training is that you’re going to gain a whole group of accountability partners. This means that you’re more likely to continue your workouts instead of giving up early on (or even mid-class).

When you work out alone, it’s easy to lose motivation between sets. You might decide that you’re ready to stop halfway through your session. While it’s important to listen to your body and understand when enough is enough, it’s also important to know when you can push yourself.

In a group fitness class, you have a whole room full of people (plus an instructor) who are there to keep you going.

You’ll Gain a Community

Alongside an accountability group, you’ll also gain a social community.

Working out can be lonely. If you’re not an experienced exerciser who prefers to go to the gym alone, you might feel intimidated or isolated at the gym. For social people, this is not an ideal situation.

When you find a fitness class that you love, you’re going to be amongst like-minded people with the same goals. You might even make friends with your classmates.

You Can Learn New Things

When you start taking group fitness classes, you’ll learn new exercises that you may never have tried on your own. This will help you make more progress and get a well-rounded and functional workout routine.

Many people feel “stuck” in their current routines. You can run on the treadmill all day and never get the progress that you’re looking for. When you have a trainer in front of you, you’ll do a wide variety of exercises to get you fit.

You Can Go at Your Own Pace (But Still Challenge Yourself)

Group fitness classes may seem scary. What if you’re not as fit as the other people in your class?

This is normal. Everyone has a different “baseline” of fitness. If you’re feeling like you’re going to fall behind, there’s nothing wrong with going at your own pace and staying near the back of the class at first.

That said, we challenge you to try to push yourself when you’re feeling up to it. Go at your own pace, but don’t be afraid of progress.

Is Group Fitness Training Right for You?

Group fitness training is a great option for anyone who’s feeling unmotivated and tired of their current workout routine. When you feel like you need someone to hold you accountable and you’re ready to expand your horizons, start searching for “group workout classes near me” to start a new fitness journey.

If you think it’s time for you to shine, why not join a group fitness class at Ohio Athletic Performance? Get in touch with us to find your perfect class today.

7 Strength and Conditioning Strategies for Your Workout Routine

7 Strength and Conditioning Strategies for Your Workout Routine

Strength and conditioning is a tough topic to tackle. You have to put in the work, but it’s worth it!

Conditioning is important for your workout routine because it helps you prepare for anything that might come up during your day around Gahanna, Ohio. It also helps with recovery time so you can get back into the gym faster after an intense workout.

If you want to be successful at strength and conditioning, there are some strategies that will make things easier on yourself. Follow these tips to help keep your workouts fresh and challenging every single day!

Read more about these 7 strength and conditioning strategies for your workout routine now!

Tip #1: Use Kettlebells

Kettlebells are a great way to get in shape because they provide you with an exercise that allows for increased flexibility, balance, and coordination. They also help your core stay strong.

The best thing about kettlebell workouts is they always change things up every time you use them! They keep your body guessing and prevent you from becoming bored.

For example, a kettlebell workout may start off with some swings. The next exercise could be a clean and press, then maybe a sumo squat to overhead press. Your body will never know what’s coming!

Tip #2: Use Suspension Systems

Suspension systems are best known for the TRX. But suspension systems are also used with different types of ropes or bars, so it’s worth trying something new if you have access to some equipment.

These systems help improve balance and coordination for your workout routine because you need to be aware of your body position throughout an entire movement.

A suspension system may make pushups harder, which is a good thing. It may even increase your stability and force you to rely less on momentum to complete an exercise.

Tip #3: Use Bodyweight Exercises

Bodyweight exercises are great for strength and conditioning because they require body awareness and coordination without the use of equipment. They also allow you to maintain a home gym and save on costs. Your strength and conditioning coach would love these activities.

Bodyweight exercises like pushups and pull-ups will make you stronger and leaner, and improve your cardiovascular fitness. You can also do them almost anywhere!

Bodyweight exercises are great for travel because they don’t require any special equipment. But if you have a pull-up bar, you can do some chin-ups wherever you go!

Tip #4: Use Weights to Train Your Body

Weights are an essential part of strength training and conditioning. You can adapt your workout routine to use weights in different ways to make your exercise harder or easier.

You can use weights to hold onto while doing exercises like lunges, rows, or bicep curls. You can also put them on your ankles for extra resistance while you run!

If you don’t have access to a gym with free weights, no need to worry. You can always use things like water bottles, cans of food, or your own bodyweight to make exercises harder or easier!

Tip #5: Use Interval Training

Interval training is great for strength and conditioning because it keeps your heart rate elevated throughout the entire workout. It also helps you improve cardiovascular fitness!

You can do interval training with both cardio and strength exercises. For example, you could sprint for 1 minute and then complete a circuit of bodyweight exercises like pushups and squats for another minute.

Interval training forces your body to go harder than it normally would! It also helps condition your muscles so they can handle higher levels of fatigue during longer workouts.

Tip #6: Use Plyometrics

Plyometric exercises are a fun way to help you with your strength and conditioning! Plyos will improve the explosiveness of your muscles, which is important for building speed, jumping higher, and being more agile.

Some plyos you can easily do at home include box jumps, squat jumps, and clap pushups. You could also use a medicine ball to do wall slams and tosses for height and distance.

Plyometrics build your explosive power because they require high levels of force in quick movements. They’re great for sports because they help you move around the court, field, or pitch more efficiently!

Tip #7: Use Contrast Training

Contrast training can help improve your strength and conditioning. This is where you do two exercises back to back, usually using the same muscle groups.

For example, you could do a set of bench presses then immediately go into a set of pushups. You could also use dumbbells for your bicep curls first and then go into tricep extensions.

Contrast training forces your body to stabilize itself throughout the entire movement, which builds strength! It also helps you improve muscular endurance by focusing on hard sets followed by easier ones.

Bonus Tip: Track Your Progress

You have to have a plan for your workout routine if you are going to improve. Tracking your progress will help you reach your goals faster than if you were just guessing how to better yourself!

A lot of people use body fat scales or measuring tape for this, but some fitness trackers can also be really useful. You can use them to track things like your heart rate or sleep quality during the day, and you can also track your fitness goals!

They’re a great way to motivate yourself because they can give you feedback that will help you better yourself. You’ll see the progress from time to time and be able to push even harder with each day spent working out!

Get Started With Strength and Conditioning Today

These strength and conditioning strategies will help you get stronger and fitter so that your body is ready for anything! They take a lot of work, but they’re also fun to do. You can even come up with some exercises on your own as you try each one out.

If you want to start improving your workout routine, give these strategies a shot! You’ll feel the difference in your strength and conditioning over time.

And when you’re ready to take your workouts to the next level in Gahanna, Ohio, contact us!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

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5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.