Creating your “Anti” To Do List


You’ve  probably been told before how important it is to create a weekly “to-do” list. What if I told you that great things can come from making a “to don’t do” list instead?

Before your next day or week begins, start by making a “to-don’t do “ list. You might consider things that can drain your time like…

  1. Habitually checking your social media or email every 10-15 minutes (Guilty!)

2. Spending lots of time on projects or task that someone else could be doing that rob you of investing in things you enjoy and are uniquely created for.  

Parents, do you have a few able bodied children at home between the ages of 5 and 18 years? Put them to work cleaning, doing laundry, preparing a meal here and there, etc. It will help build a work ethic in them AND free you up to do more important tasks.

3. Excessive time in front of a screen or TV. Watching your favorite show or a movie on Netflix is a great way to unwind…but if you are watching more than 2-3 hours of TV a week you might be unintentionally reducing the white space in your life.

These are just a few examples of just a few of the things that busy folks in a busy life stage can add to their “to don’t do” list to help provide greater margin in life and free up more time for things that are really important (i.e. self care and spending time with the people you love doing the things that make your soul sing!)

It may seem strange a first…but give the “to don’t do” list a try and see what happens. I’m SUPER confident it will be a game changer for you!

You can find healthy options on a fast food menu. You’ve just got to look.

It may sound like an oxymoron, but you can find healthy options on a fast food menu. You’ve just got to look.



Just a few years ago, it was hard to find diet-friendly options at a fast-food establishment. Back then, options were narrow and included hamburgers, fried chicken, French fries, chicken fingers, and pizza. Recently, however, many fast-food chains realized people are interested in more than fast, quick food. The public wants options that taste great but are lower in calories, unhealthy fats, sodium, and added sugars. And now, these options are available!

Of course, you still have to be picky about what you order. Unhealthy meals continue to make up the majority of fast food menus. But there are usually a few healthy options to choose from that will fill your belly without causing it to overflow.

The next time you’re grabbing fast food, consider ordering one of the following options to stay on the healthy path.

Grilled Chicken

You’ll always do better to order your entre and sides grilled instead of fried. So skip the fried chicken and go for grilled nuggets, grilled chicken strips, a grilled chicken sandwich, or a grilled chicken wrap. Order your sandwich or wrap with plenty of lettuce, tomato, and onion on a whole-grain bun or tortilla, and do away with white bread, mayonnaise, and extra sauces. While you’re at it, ask if you can trade in those calorie-heavy French fries for a fruit cup.

Veggie Pizza

Yes, pizza can be part of a healthy diet! When done the right way, pizza can be a great option. To make sure your pizza gives you the flavor you want without the bad stuff, skip the added cheese and the high-calorie processed meats. Instead, pile your pizza with as many veggies as you can—tomatoes, onions, mushrooms, peppers, and olives. Instead of eating two or three slices, eat just one and order a side salad to fill you up.

Salad

Most fast-food establishments now offer a variety of salads as an entre or side. Salads made with a variety of fruits and vegetables can be a healthy way to stay on your diet, but they can also be your diet downfall if filled with high-calorie toppings and dressings. With that in mind, avoid salads made with croutons, crunchy noodles, fried chicken, cheese, bacon, and creamy dressings. If the salad is your main course, be sure to include a source of protein in your salad. Go-to options include grilled chicken, steak, hardboiled egg, and a few nuts.

Burrito Bowls

At fast-food chains with a southwest menu, you’ll likely find burrito bowls. Made to order, you can fill your bowl with grilled meat, black or pinto beans, and all sorts of vegetables. To go light on the calories, omit the white rice, cheese, and sour cream. And while you may be tempted to chow down on chips and cheese dip, do yourself a favor and fill up on the burrito bowl instead.

Sandwiches

Unless you’re on a carb-restrictive diet, deli-style sandwiches can be a healthy fast-food option. Order your sandwich with deli meat and cheese on whole-wheat bread and piled with extra veggies, without any mayonnaise or sauce. For a side, order a side of fruit and leave the chips for someone else.

Drinks

It’s easy to forget about the liquid calories you consume when eating out. Large sodas, sweet tea, and even lemonades add up the calories extremely fast. Be particularly wary of milk shakes. A large can easily run you over 1,000 calories! And getting drink refills or taking a cup to-go only increases your calorie total. If your goal is to order healthy fast food, then your best beverage bets are ice water or unsweetened ice tea.

Bigger Isn’t Always Better

When McDonalds first opened, the large fountain drink was 7 ounces. Today, the child’s size is 12 ounces and the large drinks are 30 ounces.

© 2009-2010 Empire Systems, Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

Ever wondered what goes on when you’re catching Zs?

Ever wondered what goes on when you’re catching Zs? Wonder no more.

If you’ve ever missed a night of sleep because stayed up all night or spent the night tossing and turning, you know how important those peaceful hours of shuteye are to you. Without sufficient quality sleep, it becomes difficult to focus, you’re more likely to eat foods you try to avoid, and you’re more likely to get frustrated with others and life in general.

But what is about sleep that can cause you such issues when you don’t get enough? Read on to find out what exactly goes on when you’re fast asleep.

You Get a Memory Boost

Struggling to keep facts and figures straight in your head? Maybe you need to stop studying and hit the hay. Researchers suspect that half of your time sleeping is used by your brain to tuck long-term memories deep into your brain, where they’ll be ready whenever you need them. So sleep well and sleep often for better retention.Sleep, and enough of it, is the prime necessity. Enough exercise, and enough good food and sleep, are other necessities. But sleep—good sleep, and enough of it—this is a necessity without which you cannot have the exercise of use, nor the food. – Edward Everett Hale

You See Things More Clearly

If you’ve ever awoken with the answer to a complicated problem, you’re not alone. That’s because when you’re sleeping, your brain filters through all the information it’s come across lately and determines which bits and pieces are important and which aren’t. Your amazing brain then tosses the useless stuff and leaves you with what you need to make a good decision. However, this perk requires REM sleep, so if you’re not sleeping enough or getting sufficient REM sleep, your post-sleep problem-solving skills may plummet.

Your Brain Gets Rest

While a good amount of sleep time is committed to helping you process information and turn short-term memories into long-term ones, your brain doesn’t go full throttle all night. In fact, when you first fall asleep and at other times, your brain takes a break. During this time, brain waves slow, as do your breathing, eye movement, and heartbeat.

Your Body Cools Down

Shortly before you go to bed each night, you may notice you feel cold. That’s your body’s way of preparing you for sleep. For some reason, a cooler environment improves your sleep quality, and your body helps by cooling down for you. Assuming you wake up around the same time each day, your body will be its coolest approximately two hours before your normal wake time.

Your Blood Pressure Drops

Because your heart rate is lower for most of your sleeping hours, it makes sense that other connected organs and systems are affected as well. Except when in REM, sleep allows your heart and blood vessels to get some R&R with the rest of your body. This rest serves to restore exhausted vessels and prepare them for another day of hard work.

Your Hormones Adjust

Looking for the fastest way to fight stress? Get some shut-eye. Though other techniques, such as regular exercise, practicing deep breathing, and keeping your priorities in order are important ways to ward off stress, sleep also helps your body put stress in its place. That’s because sleep is accompanied with a drop in the hormone cortisol, which is connected to stress. But stress hormones aren’t the only hormones that change during your nighttime routine. Growth hormones kick into gear during sleep, which may explain why your little ones look bigger after waking up from a good night of sleep.

You Fight Infection

Seems odd, but your body doesn’t just fight infection when you’re asleep. While asleep, your body begins to release chemicals that boost your immune system. These chemicals are passed around your body through your blood system, helping you to enjoy better health when awake.

© 2009-2010 Empire Systems, Inc. 
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Please consult your physician prior to starting any exercise or diet program.

What does it take to have great-looking skin?

What does it take to have great-looking skin?

While most of the faces you see on magazines, television, and the Internet have been digitally touched up to remove any and all blemishes, it’s hard not to covet perfect-looking skin. Wouldn’t it be nice to have even skin tones without a trace of dark circles under your eyes, blackheads, or zits? A clear complexion is every man and woman’s dream. Genetics, hormones, and aging may not be on your side, but there are ways to improve the appearance of your skin.

Taking care of your skin should be a priority. Some skincare regimens provide fast results, while others give long-term protection for the future. Anyone wanting better-looking skin would do well adopting a combination of both with these skincare practices.

Daily Cleanser

Morning and night, you should wash away dirt, makeup, excess oils, and impurities with a gentle cleanser. You want a cleanser that’s made for your skin type and complexion concerns. Look for cleansers with salicylic acid to help prevent breakouts. If you’re prone to dry skin, use a moisturizing cleanser. A gentle cleanser won’t strip your skin of its natural oils, which are needed to prevent breakouts and dryness.

Instead of using just your hands to apply cleanser, use a cleansing brush or device to exfoliate and smooth the skin. This helps remove even more dirt, makeup, and bacteria.

Toner for the Win

An often overlooked part of skincare, toner should be your second step in skincare. Toner is used to reduce breakouts, help balance the pH of the skin, and hydrate dry skin. Whatever dirt is left behind after cleansing, toner is sure to get. For breakout-prone skin, use a toner that contains salicylic acid or glycolic acid to unclog the pores.

Spot Treat as Needed

When blemishes pop up, it’s time to spot treat with specially formulated creams that kill acne bacteria. Look for medicated creams that contain benzoyl peroxide or salicylic acid.

Moisturize, Moisturize, Moisturize!

Your skin will lose some of its natural oils and hydration with cleansing. Both oily and dry skin are more prone to acne, so a daily moisturizer is a must if you want great skin. Look for a moisturizer that contains certain ingredients. You want to use a moisturizer that contains an SPF of at least 15 to protect your skin from the sun’s harmful UV rays that can lead to aging, lines, and wrinkles. Your moisturizer should also be oil-free and non-comedogenic so it won’t clog your pores. Vitamins A and B5 provide moisture and improve skin’s firmness. Vitamins C and E help prevent skin cell damage.

Eat for Your Skin

The foods you eat can affect the appearance of your skin. Junk food, fried foods, sugar, highly processed foods, and dairy can all lead to breakouts. Skip those skin-ruining foods and fill your plate with foods that promote healthy skin such as vegetables, fruits, whole grains, healthy fats, and lean protein.

Limit Sun Exposure

Want beautiful skin for years to come? Then stay out of the sun and tanning bed. UV rays lead to skin cancer, wrinkles, and brown spots on the skin. Whenever you’re outdoors, wear sunscreen, a wide-brimmed hat, sunglasses, and protective clothing.

Manage Stress

People who are stressed are more likely to deal with acne breakouts. The stress hormone cortisol increases the skin’s production of oil and hinders the body from fighting off bacteria that cause acne. Since stress is a part of everyone’s life, you’ll want to learn healthy ways of managing it, such as deep breathing, meditation, and physical activity.

Sleepy Solution

A good night’s rest may be all you need to control breakouts, lessen dark circles, and reduce bags under your eyes. Adults need seven to nine hours of sleep each night, children and teens even more. Want better skin? Sweet dreams…

© 2009-2010 Empire Systems, Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

Eat healthily on a budget with these tips.

Eat healthily on a budget with these tips.

The rumors are true. Your grocery bill is indeed higher when you buy healthy foods. Filling your grocery cart with processed foods, junk, and foods made with refined grains will put a smaller dent in your bank account. At least until you add up the doctors’ bills for all the chronic health conditions you develop down the road.

A recent study done by Harvard School of Public Health found that you’ll spend an average of $1.50 more per day per person when you eat a healthy diet that consists of fruits, vegetables, nuts, fish, and whole grains compared to eating an unhealthy diet of prepackaged foods. That’s $550 more per year per person or $2,200 for a family of four—a sizeable chunk of cash for anyone on a tight budget.

Since eating healthy can be pricy, if you’re trying to stick to a budget, it’s important to find ways to save money. With a little careful planning and some grocery shopping smarts, you can still eat healthily without breaking the bank. Here’s how.

Step 1: Make a List

How many times have you shopped for groceries only to load your cart with a bunch of random food that looked good in the moment? Yes, those strawberries looked delicious and were on sale, but there’s no way you’ll eat them all before they go bad. You may have had good intentions, but you don’t want your healthy, expensive food spoiling. Before shopping, make a grocery list. Plan out the week’s meals, check your cabinets and refrigerator for what you have, and write down the foods you need. As you walk up and down the isles, only put items in your cart that are on your list. Eat a meal before shopping to curb your likelihood to buy extras.

Step 2: Compare Prices

First, compare prices at different grocery stores in your area. You may be paying more for shiny floors, a bigger selection, and free bagging, but if you’re looking to save money, shop around, check store advertisements, and ask friends for their opinions.

While at the store, look for generic options. They often taste just as good for less money. Some may even be made by the big-name companies! The most expensive items are generally at eye level, so scan up and down the shelves for better deals. When comparing prices, look at the price per ounce. You may save money by purchasing larger quantities, so if you eat a lot of a certain item, that can come in handy.

Step 3: Buy Whole Foods

Many foods are cheaper when in their least processed form. That means your grocery bill will be smaller when you buy a container of whole oats instead of individual packages of single oatmeal servings, a block of cheese instead of shredded, or whole produce rather than sliced or diced.

Step 4: Eat Less Meat

Meat is often the most expensive item on your grocery bill. While protein is an important part of your diet, there are less expensive ways to get it than meat. Plan at least two meals a week that don’t include meat. Beans, lentils, eggs, and canned fish contain quality protein at a fraction of the cost of red meat and fresh fish.

Step 5: Buy In-Season or Go Frozen

Prices of produce fluctuate throughout the year, depending on the season in which they’re harvested. In-season produce that’s grown locally is cheaper than out-of-season fruits and vegetables that have to be shipped from distant locations. When you want something that’s out-of-season, you’ll save money by picking it up in the freezer section. As an added perk, frozen, out-of-season foods are mighty nutritious, since they were frozen right after being picked.

No Time? No Problem

Many grocery stores now offer curbside pick-up. Order your food online and they’ll even load it in your car. By ordering your food online, you can compare prices and may not be as tempted to buy unhealthy foods you don’t need.


© 2009-2010 Empire Systems, Inc. 

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The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

Heart attacks are serious business. Learn the causes, symptoms, and treatment.

Heart attacks are serious business. Learn the causes, symptoms, and treatment.


You’ve only got one heart, and in case you haven’t heard, you can’t live without it. In order to function properly, your heart must receive a constant supply of blood. When this blood supply is cut off or reduced, you suffer a heart attack. The longer your heart goes without blood, the more damage it experiences. This is why emergency medical treatment is so essential.

What causes a heart attack, what are the symptoms, and how is it treated? Keep reading to learn more about this leading cause of death.

Heart Disease

Heart attacks are typically caused by coronary heart disease. Also called ischemic heart disease or coronary artery disease, this condition occurs when plaque builds up in the coronary arteries (the arteries that deliver oxygen-rich blood to the heart).

The buildup of plaque (fat and cholesterol) in the arteries is known as atherosclerosis. Because of plaque, blood clots form and can become large enough to block blood flow to the heart. Whatever part of the heart fails to receive blood begins to die, resulting in scar tissue and heart damage.

Spasms or tightening of coronary arteries can also cause a heart attack. When the artery spasms it cuts off blood flow to the heart.

Risk Factors

People who smoke, have high cholesterol, have high blood pressure, eat an unhealthy diet, don’t exercise, have high blood sugar, or are overweight are more likely to suffer a heart attack. If you have more than one risk factor, your risk of having a heart attack doubles.

Other risk factors you can’t control include old age (the older you are, the more likely you are to have a heart attack), family history of heart disease at a young age, and high blood pressure during pregnancy.

Heart attacks due to coronary spasms may be caused by emotional stress, pain, cocaine, cigarette smoking, or exposure to extremely low temperatures.

Beat the Odds

While some heart attacks can’t be prevented, there are some simple ways to lower your risk. Most effective is to treat the health conditions that put you at risk for heart disease. This can often be done with medication and heart-healthy lifestyle changes—getting regular exercise, eating a healthy diet, stopping smoking, losing weight, and managing stress. Take these steps and you may skip out on heart attack.

Know the Signs

Since you can’t always avoid heart attacks, it’s important to know the symptoms of a heart attack. The sooner you get treatment, the better, so be watchful and remember that heart attacks don’t always present as crushing chest pain.

Not everyone experiences the same symptoms, and some have no pain at all. Sometimes the pain comes on slowly, sometimes it happens all of a sudden, and other times it may come and go. Many people have chest pain that occurs hours or even weeks in advance of a full-blown heart attack. In these cases, the pain may accompany exertion and go away with rest.

The most common symptom of a heart attack is pain in the center or left portion of the chest. It may feel like pain or like pressure, fullness, squeezing, or heartburn. You may also feel pain in one or both arms, the neck, shoulders, jaw, or stomach. Some people may not have this pain. Rather, they experience shortness of breath with or without activity or they may break out in a cold sweat or feel nauseated, extremely tired, or lightheaded.

Get Immediate Treatment

The sooner you get treatment, the greater your chance of survival. Any time a heart attack is suspected, call for emergency medical care. Only drive yourself to the hospital if you have absolutely no other options. Even if you’re not sure it’s a heart attack, get medical help. It’s better to be safe than sorry.

Silent Killer

Heart attacks that don’t have any symptoms or only mild symptoms are called silent heart attacks. However, they’re just as dangerous as the chest-clutching version. So seek medical attention immediately!

© 2009-2010 Empire Systems, Inc.
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Don’t let injury force you to retire your running shoes.

Don’t let injury force you to retire your running shoes.

Running is one of the most popular ways to burn calories, get in shape, and improve your health. On the treadmill, around your neighborhood, or through park trails, running is a simple way to get a daily dose exercise.

The nature of the sport, however, puts you at risk for injury. That’s because as simple as it may be, running is not a low-impact exercise. It’s hard on your joints, with the repetitive pounding on the pavement causing wear and tear on your body over time.

No runner wants to sit on the sidelines because of injury. Avoid these five common running injuries to stay on track for a long and healthy running career.

Runner’s Knee

An estimated 40 percent of running injuries affect the knee, and runner’s knee is one of the most common. An overuse injury, runner’s knee occurs when the cartilage under the kneecap begins to wear down from repetitive use. Many times, runners knee is the result of a muscle imbalance in your legs or overpronation (your foot rolls inward when you step).

With the condition, you’ll feel pain in your knee—especially when squatting, walking up or down stairs, or after your knee has been bent a long time. To recover, it’s important to take a break from running, particularly down hills. Continue to strengthen surrounding muscles by cycling, working out on an elliptical machine, or swimming. Don’t get back into your regular routine until you’re completely pain-free.

Plantar Fasciitis

It’s no surprise that feet are at risk for running injuries. With each step, your feet absorb the force of more than three times your body weight. Along the bottom of your foot, from your heel to your toes, is a band of tissue called the plantar fascia. Small tears and inflammation in this band can cause plantar fasciitis.

With plantar fasciitis you’ll feel an ache, bruising, or sharp heel pain or tenderness that’s worse after activity or prolonged rest. Treatment includes rest, ice, supportive shoes, and calf stretches. It takes an average of six months to heal from plantar fasciitis.

Achilles Tendinopathy

Also known as tendinitis, Achilles tendinopathy occurs when the Achilles tendon (the tendon that attaches the back of the heel to the calf muscles) is inflamed due to overuse. With Achilles tendinopathy, you’ll feel pain and tenderness in your heel and Achilles tendon. Muscle imbalances, big increases in your running distance, and tight calf muscles put you at risk.

Running despite the pain will worsen the injury and prolong healing. The best thing to do is rest from running. Ice the area several times a day. While recovering, perform calf stretches and continue to do low-impact exercise to keep your muscles strong.

Shin Splints

Your shins also suffer the brunt of the impact of running. Usually setting in after running too far or too fast too soon, shin splints cause pain and aching along the front or inside of your shin along the bone. If you’ve got flat feet, high arches, or unsupportive shoes, you’re more likely to get shin splints.

Recovering from shin splints requires rest from running, plenty of stretching exercises, ice, and a gradual re-entry to running. In the meantime, it’s a safe bet to bike or swim to stay in shape.

Iliotibial Band Syndrome (ITBS)

Along the outer thigh is a ligament called the iliotibial (IT) band that connects the hip to the knee. When the IT band thickens, it rubs against the knee bone, causing pain on the outer side of the knee. IT irritation can occur when you have a muscle imbalance, overpronation, or differing leg lengths. It also arises if you increase your running distance too quickly or do a lot of downhill running or track work.

Continuing with intense workouts despite pain can make your injury worse and lengthen recovery. To get over ITBS, cut back on your distance, cross train, ice after your workouts, and do plenty of stretching before any sort of activity.

© 2009-2010 Empire Systems, Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

Is there a right time to exercise?

Is there a right time to exercise?

Ever wondered about the best time of day to exercise? You’re not alone. But you may be surprised that the easiest answer is: whenever you exercise. That’s right—the most important thing is that you’re exercising.

Morning, afternoon, or night, whatever time works for your schedule is the best time for you. If you’re a morning person, then an early alarm won’t be a problem. Night owls stay up late anyway, so why not fit in a workout before bed?

The time of day you exercise is a personal preference. You can burn the same amount of calories in 30 minutes of exercise whether it’s at 6 a.m. or 10 p.m. The difference is how you feel when you exercise. You may have a lot more energy in the afternoon than you do in the morning and therefore get a more effective workout.

That said, there are certain perks to hitting the gym with your trainer at specific hours of the day. Here’s what you can expect the clock to affect your routine.

Morning Benefits

First thing in the morning is a popular time to exercise. One reason is because there’s nothing else on your schedule. You don’t have meetings, appointments, or family commitments interfering with your morning workout. If your workout is in the afternoon, who knows what other scheduling conflicts will pop up before then? Mornings make it easy to stay consistent with your exercise habit.

A morning workout is ideal for early risers. If hitting the snooze button is a constant temptation, then mornings aren’t your ideal workout time. Trying to make it to the gym first thing will only frustrate you.

For those who get to the gym in the morning, one of the major perks is that the workout won’t interfere with sleep. Since exercise increases your body temperature and heart rate, sometimes working out late in the day can make it difficult to fall asleep at night.

Tired of having your routine slowed down by other people? Gyms are often least crowded in the early mornings. No more waiting in line for a dumbbell if you’re the first one there.

Some folks also like to start the day with a shower? By working out first thing and then showering, you don’t have to shower twice in one day. And once you get refreshed from your workout and shower, you’ll be health-conscious the rest of the day. That means you’ll finally have the will power to skip the donuts and go with a bowl of oatmeal instead.

Afternoon Perks

If you’re not a morning person, that’s okay. There are plenty of other great times to exercise. After your body’s had time to wake up, the afternoon may be the time of day you feel most energized and motivated to workout. If so, take advantage of this and get to the gym!

One benefit of working out in the afternoon is that your muscles are warmed up and your body temperature is higher. This means you’re more flexible and less susceptible to workout injuries from the moment you walk into the gym. Additionally, your reflexes are at their fastest and you feel stronger. For this reason, many people see their peak performance in the afternoons.

Evening Advantages

After a long, busy day, an evening workout is one of the healthiest ways to relieve stress. Instead of binging on comfort foods, heading to the bar, or vegging in front of a screen, manage your stress with an intense workout.

An evening workout can keep you from laying on the couch all evening, watching television, and snacking. Find a friend or coworker to meet at the gym after work for accountability and to make your workouts more enjoyable.

Unfortunately, the evening hours are typically the most crowded time of day at the gym, but that’s okay, because most classes are offered in the evening. So if you like the idea of joining others in a group exercise session, the evening is the prime time to do just that.

Finally, you may feel strongest later in the day. You’re been fueled by healthy food all day, and your body’s had plenty of time to wake up, making the evening your ideal time to exercise.

Regardless of when you get to the gym, just make sure you get there. Your body—and your personal trainer— will thank you!


© 2009-2010 Empire Systems, Inc. 

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The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

Concierge Fitness LAUNCHES APRIL 1ST


Gotcha ya! I hope you enjoyed our “Concierge Fitness Program” preview video! Wouldn’t that be a great program to offer! Haha!

You can find out more about our REAL private one on one and personal small group coaching programs at the links below.

Private One on One Coaching
Personal Small Group Coaching

Enjoy your day & watch out for the those crazy tricksters!

Happy April Fools!