Category Archives: Metabolism

How Fast is Too Fast for Weight Loss

17 Monday Feb 2014

Posted by in Diet, Health and Wellness, Metabolism, Muscles, Nutrition

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week94When The Biggest Loser contestant Rachel Frederickson won Season 15 of the television reality show, the public and the media went on a frenzy – her weight loss gone too far. During the taping of the show and the three months proceeding, the voice-over artist from Los Angeles dropped from 260 to an unrecognizable 105 pounds to claim the season’s crown and $250,000 cash prize. Her astonishing 155-pound weight lost, equivalent to 59.62% of her starting body weight, was achieved from daily six hours workouts and limiting her diet to 1,600 calories a day.

At 5’4” and 105 pounds, 24-year-old Rachel is now the exact same size of me. So of course, I will disagree with the self-claim body critics who will say she’s too thin and that she is anorexic. I like my size. And I think Rachel looks great! I believe it’s perhaps more about the shock of going from an unhealthy, obese body size to where she is today in the rapid speed of time to complete. In just under eight months. Wow! Now that is motivation and discipline. Or is it insanity and starvation?

To be fair, a swift weight loss can occur when a person of obese size stops eating poorly, frequently, and in overly amounts with little or no exercise in their day-to-day life and instead switches to eating wisely and healthy with the right foods in the right amounts and with an exercise program approved by their physician or personal trainer. The pounds can drop off. Easily 10 or more a week initially, depending on your starting size, and less as time passes. And of course, results are even quicker when you are on a national television show and have the constant support and guidance from a personal trainer and dietician.

So for those who aren’t cast on a weight lose show, what is a good rule of thumb to follow when it comes to losing weight? How much is too much and how much is too little? How much should you lose versus can lose?

There is no perfect answer to these questions since there are several baseline factors to consider. Starting weight. Goal weight. Metabolism. Genetics. Health conditions. Diet restrictions. Discipline. Exercise regimen. Support system. Lifestyle. Environment. And more.

However, if you want to lose weight and keep it off, your goal should be just one to two pounds a week. That’s all. It may not sound like a lot, but remain patient, dedicated, and consistent and you will see your hard work will pay off over time. Plus losing weight at a slow steady pace reduces the risk of unwanted side effects and increases the likelihood that you will be able to keep the weight off long term, like with The Biggest Loser Season 1 winner Ryan Benson, who started at 330, dropped to 208 and is now at 300 and Season 3 winner Erik Chopin, who began at 407, plummeted to 193 and is back up to 368.

Rapid weight loss is unhealthy and ineffective. It can cause dehydration, fatigue, dry skin and nails, hair loss, bloating, constipation, gallstones, iron and nutrient deficiencies, mineral loss, liver damage, heart disease, osteoporosis, and more. And if you are losing more than a couple of pounds a week, your body perceives it’s in starvation and will start burning muscle for needed fuel and energy. With less muscle mass, your metabolism automatically slows down and burns fewer calories.

As with any weight loss plan, consult with your primary physician first and request a complete physical before dieting. He or she can help you select a diet plan that is right for you and the correct amount of calories. Discuss an exercise program that is appropriate for your age, existing, fitness level, and goal. Finally, keep a dairy to help with your own personal weight loss journey. Track your daily food intakes and times along with the triggers that cause you to want to eat outside your meals and snacks. Document your exercise regimen, nightly hours of sleep, and your daily stress levels. Collectively, this will reveal your best recipe for your weight loss.

Be Fit. Be Strong. Be Well.
Adriana

15 Easy Diet Changes that Make a Big Difference

20 Monday Jan 2014

Posted by in Diet, Health and Wellness, Metabolism, Nutrition, Setting Goals

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week86Sometimes it’s the little things in life that counts and adds up to make a difference. Or another way to look at it, baby steps people! I’m referring to making small subtle changes to your daily diet to get you started to eating healthier. It’s how I started many years, and what I suggest to those who inquire how I reached my healthy eating levels of today.

Below are 15 simply changes you can do to your diet today that matter and will make a positive difference with your health and well-being.

#1. Eat within one hour of waking up in the mornings. While sleeping, your metabolism slows down, your body temp lowers, and your blood sugar level drops to conserve energy. To restart your engine and lower your risk for weight gain and obesity, eat a balance meal of lean proteins, complex carbs, and healthy fats within an hour of waking.

#2. Chew your food 30-50 times per mouthful. Chewing food thoroughly has several benefits, such as improving your digestion, eliminating bad breath, preventing excessive gas, and strengthening the immune system. It also takes up to 20 minutes for your brain to get the signal that your stomach is full. So between bites, place your utensil down and savor the moment.

#3. Avoid the whites: flour, sugar, salt, rice, potatoes and mayonnaise. Yes, don’t pass the salt, skip the sugar, and avoid white flour and mayonnaise. Yes, this means white pasta, white bread, and baked goodies made with white substances. All of these foods are absorbed quickly and cause a rapid spike in your blood sugar, which can result in weight gain plus is linked to an increased risk of diabetes and heart disease.

#4. Eat protein with every meal. Protein satisfies hunger and boosts metabolism. If you don’t eat enough, your body breakdowns and burns muscle to compensate which you want to avoid. For each meal, consume enough protein fitting the size of your palm; a total daily intake of ~46g for women and ~56g for men depending on your age, situation, and activity level.

#5. Stop eating processed food. Skip the convenience and forget the delish taste. Eating processed food is not worth you ingesting, doing more harm than good, loaded with preservatives, unnecessary carbohydrates, trans fats, extremely high levels of sodium, and often high fructose. Processed meats come full of synthetic chemicals, many of which are potentially carcinogenic. Need more be said?

#6. Pack your lunch. Not only will it save on your wallet, but your body will thank you. If you typically grab fast food or sit down at a restaurant with coworkers or clients, you are most likely eating more fat and calories than you need or realize. Instead, pack your lunch and know exactly what you are eating. It may take extra time in the mornings, but it’s well worth it in the long run.

#7. Don’t eat lunchmeat or hot dogs. Sorry ballpark hot dog fans, this is one treat to avoid. Any meat that is salted, cured, smoked, or preserved with nitrate is considered processed. This includes bacon and sausage. As mentioned in tip #5 above, they are full of synthetic chemicals and are possibly carcinogenic. They are also usually high in fats and salt, which means they are not heart-friendly, either.

#8. Carry and drink fresh H2O. Pass on the sodas and fruit drinks. Instead swig half your body water in water in ounces of water everyday. Not only is water is one of the best tools for weight loss, it flushes out toxins and waste products, reduces the risk of a heart attack and colon cancer in addition to keeping you hydrated, nourishes your skin, and facilitates your athletic activities among other numerous benefits.

#9. Pass on unhealthy trans fats. These are the bad guys, primarily found in foods containing margarine or vegetable shortening, such as fried foods, baked goods, packaged snacks, fast foods, full-fat cheeses, and lard. These man-made fats raise LDL cholesterol levels while lowering HDL cholesterol, increasing your risk of a heart attack, stroke, and possibly type two diabetes. Instead, choose foods with monounsaturated or polyunsaturated fats, including olive and canola oils, almonds and other nuts, seeds, avocados, and fatty fish, such as salmon.

#10. Eliminate red meat, now. Numerous studies year after year show a direct line with red meat consumption to diabetes, heart disease, cancer and other life-threatening conditions. This includes beef, pork, and lamb meats, which are all high in saturated fat and cholesterol. Most are filled with nitrates and have dangerous chemicals when cooked at high temps. Substitute your servings with fish and poultry.

#11. Eat every couple hours. Your body is like a clock. Eating every 2-3 hours will keep your metabolism high and your insulin levels stable, which in return keeps your energy up and your hunger under control. Going long periods without food can result in a breakdown and loss of muscle tissue, resulting in a slower metabolism, and a gorge out on your next meal.

#12. Pack a snack. Ever find yourself hungry when on the go? When this happens and you have nothing on hand, making a quick stop to grab a healthy snack can be challenging as you drive by fast food eateries or are tempted by the aroma of sweet treats when in a shopping mall. So before heading out, take along your favorite protein bar, a small bag of nuts, or grab an apple, pear, or banana to keep your metabolism going and ward off hunger.

#13. Eat fish 3 or more times per week or take a daily fish oil supplement. Protein packed, vitamin rich and low in saturated fat, fish is also great brain food. Most fish, such as salmon, tuna, and trout, contain omega-3 fatty acids, which keep arteries free of blockage, lower blood pressure, reduce inflammation, and aid in brain development and memory. The omega-3s will also decrease your risk of heart disease, stroke, arthritis, diabetes, and cancer.

#14. When your hunger stops, stop eating. No, you do not have to finish all the food on your plate and not after that feel so full you could burst feeling. Goodness knows that many restaurants today super-size their servings. Once your hunger is satisfied, it’s time to put down the fork and ask for a container to take the balance home.

#15. Don’t eat past 7:00 pm. A good rule of thumb to follow is to stop eating 3-4 hours before retiring to bed. After eating, it takes about 6-8 hours or more for food to pass through your stomach and small intestine, depending upon the type. Only a couple of hours after dinner, your body naturally begins preparing for sleep with a reduced metabolism and storage of fat recently consumed. The only calories you body needs are the basics to keep your heart beating, your lungs breathing, and your eyes moving in REM sleep overnight.

I can easily give you another 15 changes to make to your diet, but let’s start with these. Add in daily exercise to the above and you are off to a good starting plan you can follow and build on for the rest of your life.

Be Fit. Be Strong. Be Well.
Adriana

Book Review: “The Fat Flush Plan” by Ann Louise Gittleman

04 Thursday Oct 2012

Posted by in Book Review, Diet, Health and Wellness, Metabolism

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I love to read. Give me a good book and I will be lost in it until I finish reading it. Then for days afterward, I may relish in the storyline if it’s fiction, reflect on what I have gained if it’s non-fiction.

There are different types of books I tend to read. I have well over 200 cookbooks, dozens of fitness and health books, business reads, self-help books, travel guides, pictorial coffee-table books, my children’s storybooks, and a ton of literature. All of Tess Gerritsen’s works. Numerous Danielle Steele, Mary Higgins Clark and John Grisham novels. J. K. Rowling, V. C. Andrews and E. L. James. I can’t leave out Nicholas Sparks, Dan Brown and James Patterson. And one of my very first authors I adored, Agatha Christie. All stored in my floor-to-ceiling bookcase that graces one complete wall in my family room and categorized by genre.

One of my favorite healthy eating books is the international best-seller “The Fat Flush Plan” by Ann Louise Gittleman, Ph.D., C.N.S. I remember distinctly one I first learned of this author, American nutritionist and detox proponent who is named one of the top 10 nutritionists by Self Magazine and author of over 30 books. I was coming home from skiing in Mont Tremblant, Canada and chatting away with a fellow skier, Sue Simms. She was sharing with the wonderful results she had while on diet of the “The Fat Flush Plan.” Since I am the forever learner who is always tinkering around with my diet to find out what works best with me, I was eager to pick up this book and give it a read.

Eat healthy foods, cleanse your liver and lose weight was the underlining message of Gittleman’s book which has sold millions of copies and is on the The New Times’ bestseller list. Not that I want to lose weight, but I am always interested in learning ways to eat even healthier and was interested in “revolutionary diet” claims that eating a certain way will also reduce and/or eliminate cellulite. Not that I have much, but what little I do have I wish was gone! So I thought I’d put the words of this book into action and try the tips that supposed helps to melt fat from hips, waist, and thighs in only two weeks plus will help to reshape your body while detoxifying.

The book starts out discussing the basics of what are the five hidden weight gain factors that prevent weight loss followed by an overview of actual plan itself which has the goal of increasing your metabolism with nutritional supplements, flushing out bloat and speeding up fat loss while also helping you to kick the caffeine habit if you have one. The diet is based on the belief that essential fats are absolutely necessary for rapid weight loss, longevity and good health. The diet relies on a unique combination of 40% healthy essential fats, 30% balanced proteins, and 30% low-glycemic carbohydrates from fat flushing fruits and vegetables to provide the weight loss results you want. The Plan also heavily relies on its liver cleansers – cranwater, “Long Life Cocktails” to start and end your days, hot cups of water and lemon juice plus an array of fat burning, water regulating, and insulin controlling herbs and spices.

Next, the three phases of The Plan are shared. Phase One includes a two week, “cleaning out,” fat flush strategy, requiring the elimination of wheat, dairy and sugar and a diet of only 1,100 to 1,200 calorie per day. This stage is the jumpstart to your weight loss. And surprising whatever fat you do have starts to melt away and bloating disappears. You can stay on this phase of the program for longer if you have more fat to lose.

Phase Two is for people with more weight to lose and allows the person to have a variety of food choices a more diverse diet which even includes carbs. Daily intake is now 1,200 to 1,500 calories. You can stay on this stage until you hit your desired weight. The book also includes meal plans and recipes and tips for eating out.

The “Lifestyle Eating Plan” is for to sustaining and maintaining your desired weight is discussed in Phase Three. This is the maintenance stage of The Fat Flush Plan and allows you to eat 1,500 or more calories per day. Certain carbs, grains and dairy products are now allowed.

Does this detox diet plan work? For me, yes. I personally dropped 14 pounds following this plan, an amount too much for my body build so I gained back five. And what little cellulite I had diminished. To this day, the “Lifestyle Eating Plan” is the basis of my diet. I still drink the cranwater and have added the Fat Flush Plan smoothies. I eat very little carbs and never any white ones. I incorporate lots of fresh vegetables and fruits plus nuts and daily servings of fish or poultry. And flaxseed is now part of my daily diet.

“The Fat Flush Plan” is as groundbreaking as it claims. By going on The Plan and committing yourself to its guidelines, you will submit yourself to one of the most complete processes of weight loss and detox you’ll ever experience. There are also several subsequent books by Gittleman, including: “Fat Flush for Life,” “The Fast Track Detox Diet,” “The Flat Flush Cookbook” and “The Fat Flush Foods” among others.

Gittleman’s “The Fat Flush Plan” is worth the read. And if you up to the challenge, go for the diet!

Be Fit. Be Strong. Be Well.
Adriana

Health Perks of Playing Golf

28 Thursday Apr 2011

Posted by in Cardio, Exercising, Golf, Metabolism, Sports

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This week I started golf lessons. I’m not a beginner. I’ve actually started playing the game 15 years ago while living in picturesque Connecticut. Back then, I bought my first set of clubs, took lessons from a pro and off I went. I immediately fell in love with the sport and was hooked. Soon I was playing up to four times a week on four different courses. I played rain or shine, joined a ladies league and carried my clubs with me everywhere I went in the trunk of my car, just in case I decided to hit the range or play an unexpected round.

Just like every now and then I hire physical trainers to change up my gym routines or to focus on certain areas, I also like to work with a golf pro to improve my swing and my game. No longer living in Connecticut, I don’t come close to the amount of time I use to put into the game. With numerous days between rounds, I feel I’m a bit off my game and losing my swinging touch. So now I’m back to a pro to hopefully correct any bad habits I may have developed and to sharpen my game all around.

Golf is a very popular sport worldwide and can be played at all ages. First invented on the coast of Scotland in the 15th century, there are over 50 million golfers in the world, more than 11,000 golf courses in just North America and nearly 32,000 courses found all over the world. Over 22% of the players are female, including Kathy Whitworth who has won 88 professional tournaments during her amazing career—more than any other male or female golfer in history.

While golf may seem more leisure and strategic than an exerted workout, there are some undeniable health benefits to playing a round. It is a form of physical exercise and it does use muscles in the entire body. And it can provide benefits ranging from improved circulation to improved flexibility and better balance.

Golf movements consist of walking, swinging, squatting, twisting, bending and lifting. Golfers can experience increased strength, mobility, hand-eye coordination and range of motion. The sport is also good for weight control if you choose to skip the cart and pass on the cold beverages. And a long four-hour-day on the course can lead way to a great night’s sleep. The following are additional benefits.

Cardio. You can get a good cardiovascular workout when walking an entire golf course. While buzzing around in one those carts is great fun, it also takes away a great opportunity from working up a good sweat. Walking is a good low-impact cardiovascular activity that gets the heart pumping. Research shows walking several miles around a varied terrain course has the same health benefits of a full 45-minute fitness class.

Strength. Carrying your bag of clubs of approximately 30 pounds is a simply way to add resistance training and muscle strengthening while walking the 18 holes. It will help to strengthen your core, arms, legs and shoulders and improve your overall muscle mass. Swinging your clubs will also help to tone up those very same muscles.

Metabolism. Walking a course will help to burn fat, improve your good cholesterol levels and speed up your metabolism. It’s been noted that a round of golf burns about 300 calories per hour in a 150 pound individual while carrying clubs, 230 calories when riding the cart and 200 calories when just hitting balls at a driving range.

Vitamin D. Playing out in the sun for a few hours has the benefit of soaking up the valuable Vitamin D from the sun without a second thought. Vitamin D is essential for having strong bones, regulating the amount of calcium and phosphorus in the blood, and helping to control the growth of skin cells.

Additionally, golf is a great stress reliever and helps to strengthen your eye-hand coordination. Risk of an injury is low, but like any other sport you should still warm up and stretch before playing, especially your back, shoulders and arms. Lift and carry clubs safely and remember to wear sun protection. Stay hydrated; drink water before, during and after your game. And the best part? Just having fun with a group of friends!

Be Fit. Be Strong. Be Well.
Adriana

Blueberries for Breakfast for a Superfood Start

18 Monday Apr 2011

Posted by in Diet, Health and Wellness, Metabolism, Recipes

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It’s always been recommended to eat breakfast within 30-60 minutes after waking up in the morning. This kick starts your metabolism for the day which is key when maintaining or attempting to lose weight. It is also advised that in order to achieve the full health benefits of the superfood blueberries, to consume 1 to 2 cups of this fruit daily.

Blueberries have been added to the distinguished superfood group due to their high amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber. They are accredited to lowering the risk of heart disease and lowering the chances of getting cancer. And on top of all this goodness for your wellness, they happen to be great tasting, too!

So what better time than the morning to super start your day by including blueberries in your breakfast. Now that spring has arrived, it’s easy to find fresh blueberries by the pound package in your supermarket’s produce aisle. Toss them in your oatmeal or favorite pancake batter, or simply eat them alone or paired with another fruit. Any way you add them in your healthy meal, it has to be great for you. Below I have included some of my favorite blueberry recipes.

Heart-Healthy Blueberry Smoothie: Place the following ingredients in a blender – 1 scoop vanilla whey protein, 1/2 c. fresh orange juice, 1 c. fresh or frozen blueberries and 1 scoop of ice. Blend until smooth. 1 serving.

Blueberry Orange Parfaits: Combine 1 1/2 tbsp. Demerara or turbinado sugar, 1/2 tsp. grated orange rind and 2 (7 oz.) containers reduced-fat plain Greek-style yogurt in a small bowl. Stir until blended. Spoon 1/4 c. blueberries into 4 tall glasses. Spoon about 2 1/2 tbsp. of the yogurt mixture over blueberries in each glass. Add 1/4 c. orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tbsp. wheat germ over each serving; serve immediately. 4 servings.

Fast Track Blueberry Muffins: Preheat oven to 350 degrees. Mix 1 1/2 c. whole wheat flour, 3/4 c. flax seed meal, 1 c. brown sugar, 1 tsp. baking powder, 2 tsp. baking soda, 1/4 tsp. salt, 2 tsp. cinnamon, 2 tsp. pumpkin pie spice, 1/4 tsp. ground cloves, 1 tsp. ground ginger and 2 apples (shredded) together. Set aside. Combine 3/4 c. nonfat milk, 1 large egg, 2 egg whites and 1 tsp. vanilla extract and beat for 30 seconds. Pour liquid ingredients into the dry. Stir and fold in 1/2 c. blueberries. Spray muffin tin with Pam or use paper liners. Fill each muffin tin cup 3/4 full. Back for 15 to 20 minutes. 15 servings.

Whole Wheat Blueberry Scones: Preheat the oven to 375 degrees. Line a baking sheet with parchment or wax paper. Combine the 3 tbsp. butter (cut into small pieces), 1-1/2 c. all purpose unbleached flour, 2/3 c. whole wheat flour, 1/4 c. granulated evaporated cane sugar, 2-1/4 tsp. baking powder, 1/4 tsp. baking soda and 1/4 tsp. sea salt in a large bowl. With a pastry blender, cut into the butter until the mixture is crumbly. Add 1/4 c. blueberries and 2 tsp. grated orange rind. Stir with a fork. Add 1 large egg (lightly beaten) and 1/2 c. fat-free buttermilk. Stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet, and pat into a 7-inch circle. Cut into 10 one-inch wedges with a knife dipped in flour. Do not separate the wedges. Bake until golden brown and when a toothpick inserted into the center comes out clean – about 20 minutes. Transfer to a rack. Sift 1 tsp. confectioners’ sugar over the top. Cut with a serrated knife while still warm and serve. 7 servings.

Blueberry Buckle: Preheat oven to 350 degrees. Combine 2/3 c. uncooked steel-cut oats, 1/2 c. blueberries, 1 tbsp. slivered almonds, 1/2 tsp. cinnamon, 1/2 c. water and 1 tsp. honey (optional) in a glass baking dish. Mix well. Bake for 20 minutes in an oven or microwave on high for 1-1/2 minutes. 1 serving.

Try one of these recipes above or add blueberries to your own favorite morning recipe for a super start of your super day.

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 1

31 Monday Jan 2011

Posted by in Abdominal Muscles, Cardio, Diet, Exercising, Health and Wellness, Metabolism

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Having beautiful sexy abs is not just for the underwear and swimsuit models, fitness competitors or for the very young.  If you work hard, watch the quality and quantity of your food intake, and are truly dedicated and persistent, your flat abs can be eventually achieved.

Unfortunately, there are no shortcuts to whittling your waist or ways to drop pounds just around your middle. Plain and simple, attaining amazing abs is a winning combination of cardio + weight training + abdominal exercises + diet + genetics. Of course, being discipline about your regimen is a given as well as your time, commitment and patience. It can be a lot of work, but the effort is well worth it. When your body looks great, you feel great not to mention that endorphin high that kicks in.

Even if you might not care that you don’t have flat abs, the pitfalls and dangers of not having a lean middle are many. Belly fat (or visceral fat) is very unhealthy as it rests deep in your abdomen, surrounds your organs, and secretes toxic hormones. Study after study shows that extra weight around your middle increases your risk of heart disease, hypertension, cancer and dementia. Those at even higher risk are women with waists larger than 35 inches who are more than twice as likely to die of heart disease as women whose middles measure less than 28 inches. A waistline of 32 inches or more places you at higher risk of Type2 Diabetes.

So what about those nice set of abs? The key in the five-part equation to achieving amazing abs is figuring out the right combination that works best for you since it differsfor each of us. You might have to diet more, run further, lift longer and/or crunch harder to achieve your six-pack if you don’t have the God given genetics. If you do have the good genes, well you are one of the lucky ones and get to work a little less at it.

In Part 1 of this blog, I am going to discuss the first two parts of the winning combination, how your genetics play a role and why cardiovascular exercise is so important.

1) Genetics. When I say genetics play a role in this winning combination, I am referring to your natural body build and own metabolism. These are a factor of how hard you will have to work to achieve your amazing abs. Those with a heavier body frame and weight, by nature, are going to have to work harder than those who are naturally small and lean. But those who are larger, oftentimes have more muscle mass and therefore burn more calories quicker.

We also all know that metabolism is the process that your body burns calories and turns food into energy. The higher your metabolism, the more calories you will burn. If you feel your metabolism is too slow, the best way to increase it is with exercise as metabolism is primarily driven by your muscles. The best way to raise your natural metabolism is by eating small meals throughout the day, ideally six, to keep your body engine running and churning. It causes your metabolism to speed up and lose weight. If you skip meals thinking it will work quicker, your body’s metabolism will actually slow down as it tries to conserve fat and protect you against starvation.

 

2) Cardio. Your cardio workout is an extremely important step in achieving amazing abs. Have you ever seen a professional runner with a bulging belly? Need I say more? You can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh. Exercises like running, swimming and spinning will help you shed the extra pounds. Since your abdominal muscles are very active during these workouts, it will help tone your abdominal muscles. A 30-45 minute cardio workout, at least 5 days a week, is best as it will make an impact on your abs when combined with a healthy balanced diet, abdominal exercises and strength training.

Be certain to check back next week when I discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

 

Be Fit. Be Strong. Be Well.
Adriana