Skiing fitness tips

October 16, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!

Fed up with being Fat and Unfit? Join me, raise your game & confidence – Join my NO NONSENSE MASTERY ski courses, Developing your cardiovascular, agility and strength will help you to become a better skier, above all training will give you the mental edge, putting you in ‘control’. I’m a big disciplinarian when it comes to eating right, this is all part of your ‘GAME PLAN’, maybe it’s time you took action..? Fed up with NONSENCE ski coaching? Then join me in Val d’Isere –

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

Dr. Jud Fisher of Healthcare Partners of Nevada Discusses Men’s Health

June 17, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!

Dr. Jud Fisher, a renown family practitioner, talks with the Las Vegas Morning Blend channel 13 about men’s health during Men’s Health Week.

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

Boot Camp Exercise Tips to Prepare for Military Training

June 10, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!


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Cardiovascular Exercise Gym Equipment : Correct Treadmill Use for Cardiovascular Exercise

May 3, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!

Learn how use a treadmill, with tips on adjusting the settings, warming up, running and stopping safely in this free cardio fitness video about cardio gym exercise. Expert: David Feraco Bio: Dave Feraco is a certified personal trainer at MG Fitness in Medford, MA. Filmmaker: Paul Ferguson

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

Breastfeeding is good for Mommy’s heart

April 28, 2009 by  

breastfeedingBreastfeeding is highly beneficial for the baby. However, there is also a growing body of evidence that indicates breastfeeding is beneficial to the mom, too. Lactation, for example, has been strongly linked to reduction of risks for breast and cervical cancer. This latest analysis of the Women’s Health Initiative (WHI) data shows that breastfeeding also reduces a woman’s risk for cardiovascular diseases (CVD) such as coronary heart disease, hypertension, stroke, hyperlipidemia, and insulin-resistant diabetes at postmenopausal period. This is based on a large scale study of 139, 681 women with an average age of 63 years.

According to lead researcher Dr Eleanor Bimla Schwarz of the University of Pittsburgh Center for Research on Healthcare, PA,

“We’ve known for years that breast-feeding is important for babies’ health; we now know that it is important for mothers’ health as well.”

The benefits of breastfeeding were observable in any woman with at least six months’ cumulative breastfeeding time. Women with a lifetime history of 12 months or more lactation are 10% to 15% less likely to develop CVD than those who never breastfed. A previous study has shown that a lifetime breastfeeding time of two years or more significantly reduced risks for insulin-resistant diabetes (14% to 15%) and incident myocardial infarction (23%).

What is interesting is the fact that the women who breastfed did not necessarily have a lower body mass index (BMI) than non-breastfeeding women. High BMI is an indicator of excess weight or obesity and obesity is a risk factor for CVD. In this case however, weight did not seem to matter.

The cardioprotective mechanism of breastfeeding is not clearly understood. It has always been thought that breastfeeding women tend to lose pregnant fat reserves faster than non-breastfeeding women. The results here indicate that it goes far more than just losing fat reserves. It is most likely that hormonal effects also play a role, include those of the hormone oxytocin, in stabilizing cardiovascular health. Oxytocin has anti-stress, probonding effects that contribute to the well-being of the mother. The study presents some interesting insight into the protective effects of breastfeeding, not only for the baby but for the mom.

According to an editorial by Dr Edward R Newton, an OB-Gyne at East Carolina University, Greenville, NC

“The findings are dramatic and persuasive…A strong benefit of prolonged breast-feeding is still observed. It is imperative that healthcare providers and our society support and educate women concerning the maternal benefits of prolonged breast-feeding as well as the well-documented benefits of breast-feeding for the child.”


Photo credit: stock.xchng

It’s not the weather, it’s your lifestyle

December 30, 2008 by  

Winter time is a difficult time for many people. It’s cold, dark, and gloomy. No wonder winter is associated with high incidence of depression.

Currently available data indicate that depressed individuals have a 50% higher risk for cardiovascular disease than those without psychological problems. Guidelines issued by American Heart Association (AHA) and endorsed by the American Psychiatric Association recommend that cardiac patients be routinely screened for depression. In addition, treatment of depression is commonly addressed during cardiac rehabilitation. In related previous posts, depression among heart patients were shown to be best tackled with a combination of psychotherapy and physical exercise.

But – we cannot blame the weather for everything. Researchers at the University of College London report that the wrong lifestyle leads to psychological distress, which in turn result in increased risk for cardiovascular disorders. In addition, the findings of the current study “suggest that treating psychological stress on its own might not be the best approach to reducing the risk of cardiovascular disease.

The study used data from the Scottish Health Survey (SHS) which followed up 6576 adults aged 30 years and above fo7 seven years (on the average). The researchers measured psychological distress as well as behavioral and pathophysiological risk factors. The measurements were based on the General Health Questionnaire (GHQ-12), an assessment tool which basically looked at general levels of happiness, depression and anxiety, and sleep disturbances.

The results showed that

“…behavioral factors, including smoking, physical activity, and alcohol consumption, accounted for 65% of the relationship between psychological distress and cardiovascular disease risk. An additional 19% of the association was explained by pathophysiological risk factors, such as hypertension and C-reactive protein (CRP).”

The role of smoking and physical activity seems especially significant. People who were stressed of psychologically distressed tended to be smokers who little or no exercise at all. “These two factors alone explain well over 50% of the association between distress and cardiovascular risk.” Surprisingly, alcohol explained only a small part of the psychological distress – cardiovascular risk link.

The study results indicate the association between psychological distress and cardiovascular risk can be largely explained by behaviour and lifestyle factors, in this case, cigarette smoking and physical activity.

If your goal is to treat mental illness for the purposes of reducing cardiovascular risk, you need to take a fairly broad approach and not just look at the psychological components,” lead investigator Dr Mark Hamer (University College London, UK) told heartwire. “You need to also look at the behavioral risk factors as well, with a particular emphasis on physical activity and smoking cessation.”

Now that we are about to enter the New Year, maybe it’s time to reflect on our lifestyle. Is there anything we can change for the better? For better mental and physical health?

Upper Body Exercises

February 20, 2008 by  
Filed under OBESITY

Most upper body exercises have as their goal to build strength. In order to maximize the beneficial effect of the routine, you’ll want to mix in some good cardiovascular workouts – spinning, jogging, etc – and alternate the activities with lower body work.

Before starting any routine, be sure to spend at least 10 minutes warming up, including good stretching exercises. Warm, loose muscles are much less likely to tear themselves or attached tendons. Also, you’ll want to get the circulatory system activated and muscle temperature increased for good blood flow.

How much weight to use, how many reps to perform and other variables are determined by your overall goals. Do you want to build muscle mass or just tone? For more mass, use more weight. For better tone, use less weight and do more reps. Do you want to increase flexibility and overall fitness or prepare for specific events?

In any case, these traditional exercises will help you get started down that road. Some can be performed without equipment, others require only a very simple set of free weights or resistance equipment. Resistance equipment includes rubber straps with handles, springs and others that work primarily by offering resistance to tension. Weights work primarily by providing compression and/or tension due to gravity.

Warning: Never exercise ‘through the pain’. Mild discomfort – especially after a prolonged period of inactivity – is normal. But intense pain is a sign of trouble. Consult your physician.


Even with all the contemporary sports science around, traditional push-ups remain an excellent upper body exercise. Start on your stomach, back straight, feet together, hands under the shoulders. Press against the floor, keeping your back and legs straight, then lower yourself back to the floor. For a little extra effort push-up, slow the action down and both raise and lower more slowly.

Try to do 20, then build up to 40, then to 80 push-ups.

More Chest Work

Start with 10 lb (4.5 kg) hand-held dumbbells. Flat on your back on a comfortable surface, such as a carpet or mat, hold the weights in each hand, palms up, arms extended perpendicular from the body. Lift slowly and bring the hands together.

To vary the action, and get the biceps a good workout, too, try bending at the elbow when the arms are raised about 20 degrees, then straighten and continue.


Stand up straight, arms at your side, grasping the dumbbells. Maintain good balance and breathe normally. At the maximum point of inhalation, thrust the arms away from the body, palms inward. Exhale as you raise your arms to shoulder height, then lower your hands slowly back to the starting position.

To vary the exercise, and get the biceps and triceps involved, rotate the weights and curl your arms up at the top of the swing. Straighten the arm, then lower as described above.

Do 10 reps.

(Note: The ‘lats’ or latissiumus dorsi’ are the large, side muscles that make men triangle-shaped.)

Biceps and Triceps

Move the weights in front of the body, with your arms hanging above the front of your thighs. Without swinging or pushing off the thighs, lift the weights toward your chest. Alternate using one arm, then the other.

Do 10 reps for each arm. If you experience lower back pain during the exercise, stop immediately. Put off the exercise until another day, or see your physician.

Exercises for the lats or biceps can be done with free weights or using a long, elastic resistance strap. Hook one end with the foot and grab the other with your hand. Proceed as described above.


If you have access to a sturdy bar, either in the gym or at a playground, or at home in a doorway, you can perform chin-ups and pull-ups. Chins ups are done with the fingers toward you, pull-ups with the fingers facing away, while your hands grasp the bar above your head.

This low-tech exercise remains one of the best ways to build biceps, triceps, lats and pectorals all at once.

No matter what routine you choose, don’t overdo it. Build up your strength gradually. One of the most common reasons people don’t continue workouts is pain produced from incorrect technique or excessive effort exerted too early in the process.

Exercise – The Diet Partner

October 27, 2007 by  
Filed under OBESITY

Most people will try a hundred different fad diets, at least as many nutritional supplements and even all sorts of wacky alternatives. But, getting them to exercise can be a real challenge.

Nevertheless, it’s an inescapable fact that proper diet has to be accompanied by an age-appropriate, regular exercise program – if the goal is good health and an attractive body. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel, but exercise uses that fuel to generate health and fitness.

There’s no need to become a fitness fanatic, but there are several simple exercises you can begin today. Start a daily stretching routine of at least 10 minutes before doing any vigorous training. A 20-minute walk every other day is a great beginning for those not used to exercise.

Work up to more effort slowly. Most of those new to exercise get discouraged and quit too soon because they try too hard at first. This produces soreness and sometimes injury. That reduces the motivation.

Instead, start with some light weight training, using 5lb, 10lb, then 20lb weights. Curls, squats and other exercises are simple and you’ll soon graduate. Then add a 10-minute jog, a 20-minute jog, then 30-minutes. Once you hit an hour-long run, you’re into the serious workout category.

If you can, invest in equipment that may help you get motivated. Others will need the social stimulus of a gym to keep their willpower up. But in either case, don’t let your money go to waste. Make a commitment to regular workouts, whether at home or away. If you do join a gym, don’t be shy. Take advantage of the expertise of more experienced fitness enthusiasts and the staff.

In order to lose weight, you want to be sure to include some cardiovascular exercises in your routine. That can be running, cycling or any number of alternatives. To tone muscles and tighten the slack skin that will result from major body fat reduction, you’ll need to add resistance and weightlifting exercises. You can use stretchers, rope and pulley or other equipment to supply the resistance. Weight machines are great for lifting exercises.

As you get into the routine, you may or may not actually lose weight. If you’re not obese but merely overweight, you may not see much loss. As you reduce fat deposits the difference can be made up by gains in muscle mass. Don’t pay much attention to early losses, they may well be due as much to water loss as anything else.

But as you reduce excess body fat and tone muscles you’ll experience many side benefits beyond a more attractive body. You’ll feel better overall, be more energetic and should experience a heightened mood.

Feel good about it. You worked hard for the results.

Maximum Morning Fat Burn

June 18, 2007 by  
Filed under OBESITY

By Jared Wash

The question, “on is morning cardio really the absolute best time to burn fat” has become a major research topic for bodybuilders, fitness experts, and people seeking weight loss. Morning cardio is not only known for burning more percentage of fat but for keeping the metabolism firing all throughout the day. This debate and theory has gone back and forth but finally scientist have come up with strong evidence why and how doing cardio in the morning before breakfast is more effective on burning fat for over all weight loss.

On the other hand many believe strongly that as long as you burn more calories than you consume in a day than when you exercise does not make a difference.

Now, this doesn’t mean you should only do cardio in the morning and not any other time in the day as many people are every busy in the morning. I recommend for weight loss that exercising anytime that works for you is the best. The reason I recommend doing your cardio in the morning is that it is believed to burn 3 times more fat, keeps your metabolism high all day, and is the best anti suppressant to eliminate your hunger cravings.

Research by scientist with morning cardio has strong arguments:

1. Doing cardio after an 8-12 hour overnight fast right when waking up in the morning, our body’s glycogen storages are mostly depleted. In this state when doing morning cardio our bodies are forced to use mostly fat because our glycogen storages are depleted.
2. When eating insulin is released this interferes from our body using fat for energy. In the morning, insulin is limited leading to more body fat than calories from food are being burned when doing cardio.
3. If you don’t know already carbohydrates when broken down are turned into glucose, so having less glucose floating around in your blood stream will lead you to burn more fat than glucose for weight loss.
4. When eating right before a workout, burning off all those calories you just ate will be your body’s number one priority before burning body fat.
5. Doing cardio in the morning is by far the absolute the best way to keep your metabolism elevated throughout the day. When cardio is done in the evening, calories are burned during the exercise, but sorry to say it does not take advantage of the “after burn” as when you go to sleep your metabolism drop dramatically.

Scientist has proven these additional benefits from morning cardio:

1. Feeling great all day caused by the releasing mood-enhancing endorphins.
2. Energized and a great way to wake you up.
3. Depressing your appetite for the whole day.
4. Morning cardio helps our circadian rhythm making it easier to wake up in the morning at the same time.
5. When exercise is done early in the day, people are less likely to skip the workout as being tired after work, and friends can distract you leading you missing workouts.
6. Making time for exercise is as easy as setting your alarm earlier in the morning.
7. Increasing metabolism rate throughout the day to burn fat all day long.

For a lot of people the trouble is starting out and staying motivated so beginning with 30 minute to 1 hour sessions in the morning three times a week is an excellent way to start out. Just remember that you are burning 3x more fat and once you are finished the rest of the day is yours. Exercise is an excellent stress release that makes life a whole lot more enjoyable with out feeling stressed out, and tired 24/7.

Last tips for more the most fat in less time is by doing the “HITT” program. The HITT program is done with high and low intensity like sprinting for 50 yards as hard as you can and walking for 20 yards than repeating. It can also be done on a stair climber, treadmill, bike, etc. This type of exercise will burn more fat in less time and will keep your heart rate higher leading to more calories burned.

Doing morning cardio does not only benefit body builders and fitness professionals but to everyone that wants to take advantage of exercise for weight loss or just a healthy life. This theory on morning cardio has not been 100% proven but the results people have received are incredible, and speak for themselves.

Make the most out of your workouts for better weight loss results.

Have a great day and God bless!

My name is Jared Wash an author with a certification by ACSM, NESTA, and ISSA in personal trainer, nutritionist, and online fitness coach. My mission with is to guide people away from false lies and myths in the fitness industry while focusing on true health and weight loss methods.

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I Do Cardio Every Day, Why am I Not Losing Weight?

May 16, 2007 by  
Filed under OBESITY

By Antonio T

Your goal, to lose weight. Your solution, reading while on a treadmill or reading while doing the elliptical and reading while riding the bike on the lowest level. Let me give you a scenario:

The other day, I walked in on my roommate who happened to be on my exercise bike. He was playing the playstation while, slowwwly pedaling away. Later that day, he came to me and asked why he hadn’t lost any weight? My reaction,”Ummm…??” Exactly, I didn’t know what to say. Earlier that day, I’d saw him playing a video game while doing cardio. “What’s wrong with this picture?” His heart rate couldn’t have been 10 points above resting!

Are you one of those people that do something I mentioned in the above? Are you curious as to why you’re not losing weight? Well, I have 3 possible solutions for you!

1) Caloric deficit and diet

Here’s the obvious, you need to burn more calories than you take in. There are a 100 methods you can use to calculate this. Personally, I’m not a calorie counter but, I’m not going to give you some method to calculate the “PERFECT” caloric requirements for you. What I will say is this, “Your diet must change!” It’s really that simple and you need to eat WHOLE FOOD. Now, I’m also not going to tackle a precise diet here but, I will say one thing though, It should consist mostly of whole foods. Example: lean meats, complex carbohydrates, and vegetables and some fruit. Remember you should be eating around every 3 hours (INCLUDING BREAKFAST). You’re meals should be slightly smaller than normal. This means you could very well be consuming the same amount of calories, but more spread out during the day. That means you get a constant flow of nutrients for your body throughout the day.

2) Cardio

Say you do one of the types of cardio I mentioned above. If you are one of those people that pace themselves for 30, 45 or even 60 minutes on a machine and wonder why you’re not losing weight, here’s your answer:

If you’re morbidly obese and get tired after walking for 10 minutes you will be doing yourself a great deal of good by pacing yourself, but why? Think about this, you’re doing cardiovascular exercises and you’re trying to elevate your heart rate. If you aren’t sweating or breathing a little hard, you are NOT elevating your heart rate enough to do jack. Instead of spending an hour doing cardio, “UP YOUR INTENSITY!” Do sprinting paces mixed with jogging paces and if you can read while you’re doing cardio, “YOU ARE NOT DOING CARDIO.” Now I will say this, at first you can go a little slower, but when things seem a little easier, “UP THE INTENSITY!” You have to push yourself to see results! When you’re done with cardio, you should be breathing hard (pre cool down) and sweating. I don’t care if you don’t sweat, “YOU BETTER BE SWEATING YOUR ASS OFF!”

Have you ever tried solving a puzzle? Once you solve a puzzle, it gets a little easier the next time. The more practice it takes, the less time you’ll spend doing the puzzle. This is kind of like when you do any type of exercise (CARDIO included). Your body gets used to the stimulus and it doesn’t feel like it has to adapt, so it doesn’t. Hence that results in you burning less calories because your body knows what to expect. Change things up and it doesn’t matter how.

One day use a bike, one day run around the track, one day walk at an incline, one day use the eliptical. I’m not saying you have to do something different every day, but at the minimum changes the speeds, times, and types of exercises every couple of weeks.

3) Weight training

When overweight people only do cardio to drop fat, it is very possible for them to lose the weight. Usually when this happens, they get what a lot of us like to call the “skinny fat”. Sure, you’ve lost the weight but, you’re still worried because there is no definition. You’ve still got fat and no muscle underneath to give you some shape. That’s one of the MANY reasons I always recommend weight training in addition to cardio and a proper diet.

Another major reason you should weight train if you are trying to better your physique is that more lean muscle means a higher metabolism. That in turn, means you’ll be burning more calories while you’re sitting on your butt. That’s a good thing! No, you don’t get bulky just from lifting weights. People that look “jacked,” spend a lot of time on their diet and weight training regime. It’s not easy and doesn’t happen just because you work out and eat moderately healthy. It is typically a carefully planned endeavor, so in the end you’re burning calories while lifting weights and more so even after your done. Because at the end of the day (figuratively speaking) you’ll have more muscle and a higher metabolism. You’ll be skyrocketing your fat burning potential.

For More Information Please visit the site that posted this article at: Muscular Training or you can jump into our popular fitness forum and join the many discussions at MTD (View Discussions Now)

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How To Do Bodyweight Cardio for Weight Loss

May 9, 2007 by  
Filed under OBESITY

By Craig Ballantyne

Cardio is not great for fat loss. It burns fat while you do it, but cardio doesn’t increase your metabolism after exercise. You have to do interval training or bodyweight circuits to get more benefits.

Plus, bodyweight circuits make you work hard enough to maintain your muscle. After all, with long cardio, you can lose weight by burning fat and losing muscle, but that’s not what you want. On the other hand, if you use bodyweight circuits, you burn fat and keep your muscle.

Everyone will benefit from bodyweight workouts…even the most advanced lifters and real-life athletes…

“As a professional firefighter, personal fitness is very important to me. I found the Turbulence Training bodyweight program to be an excellent way to keep my workouts fresh and high paced while achieving my desired results. I would recommend this program to anyone who is serious about losing weight and reaching their fitness goals.” says firefighter Chris Gaylor.

And personal trainers love the approach with their clients, and even in their own workouts! “The bodyweight circuits are some of the toughest workouts out there today. After just 4 weeks of bodyweight training, I went from plateauing at 15 chin-ups to maxing out at 22! Who needs to go to a gym? With bodyweight circuits, you’re using the best conditioning tool known to man – the human body,” says personal trainer Chris Lopez.

How do you set up bodyweight cardio exercise circuits?

When putting together a bodyweight circuit, I like to go in this order:

Some type of squat (total body warmup) – Like the Y-squat seen here

Some type of lunge (pause at bottom to stretch psoas and rectus femoris)

Some type of pushup (upper warmup)

Then alternate upper and lower body exercises for up to 6 exercises.

Then finish with a couple of ab exercises (I prefer to use total-body ab movements, like the mountain climbers or for the more advanced, the Pike exercise)

You can do all of the above as 1 giant circuit, or split it up into three components like this:

A – warmup exercises

B – 3 pairs of upper-lower exercises for main cardio effect

(1 great pairing is Siff Squats and Spiderman pushups – I might go as high as 50 or even 100 reps with some squats, and 20-30 pushups per set – all depends on the relative strength of the individual, but sometimes it’s great to test your limits and set a personal best)

C – finish with ab work

(or split it into two components, doing the warmup circuit first, and then B & C together)

You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect – and this allows you to do higher reps per set.

So forget about cardio, and join the bodyweight revolution today. Use bodyweight exercises to burn fat and sculpt your body.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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Lose Weight With Cardiovascular Exercises

April 8, 2007 by  
Filed under OBESITY

By Anthony Lee

Cardiovascular exercises target the heart and the lungs, and that’s why it is considered one of the most important workouts. It effectively makes the heart stronger and the lungs better, so as to stray away from possible diseases.

There are different cardiovascular exercises you can do, not just to be healthy, but to lose weight as well. To guide you properly as to which cardiovascular exercises you can perform, read on below:

1. Breeze walking

Walking is the easiest and the simplest way to optimize the body and lose weight. All you need is a comfortable set of clothes, a fine pair of shoes, and the motivation to cover miles.

Walking also builds your endurance for a heavier workout ahead. That’s the concept followed by treadmill, which is commonly used as warm-up exercise equipment.

2. Working out on a stationary bike

Stationary bike routines promote cadence. And that enables you to attain the proper heartbeat necessary for weight loss. A stationary bike produces less impact, which inevitably means more workouts.

Most of the models released today have a digital display showing users of their pulse rate, the speed they are going, and the amount of calories burned in a session.

In a stationary bike, your legs do the job. You have both your hands free to do other activities maybe to read a book. You can also choose to watch TV programs while cycling.

3. Using the elliptical trainer

The elliptical cross trainer is the latest and very popular exercise equipment found in home and fitness clubs all around. Its elliptical motion produces a low impact workout but a highly intensive cardiovascular routine.

Even people who have problems with their joints, back, hips, and knees can use it. Some models provide an upper body workout with the inclusion of moving handles.

These are just several of the most common cardiovascular exercises you can do for a healthy lungs and heart. And doing at least one of these regularly will surely allow you to get the optimum body frame you’ve always wanted.

To learn more tips on losing weight healthy, please go to

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.