Kill the Cravings! | Healthier Eating | Team Afterburn

If you’ve ever tasted packaged junk food (and who hasn’t) then you know just how addicting it can be. There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt. We need to destroy that craving and focus on healthier eating!

But while junk food tastes pleasing…it’s detrimental to your fat loss results.
Unclear on what exactly classifies as junk food? You’re not alone, especially these days as many junk foods are being deceptively marketed and packaged as healthier eating.
Here’s the checklist on what classifies something as junk food:

  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soda pop, convenience foods, packaged snacks, frozen treats…

 

4 Steps to Kill Junk Food Cravings
Picture the next 30 days of your life being 100% free of junk food. How would your results improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!
Step #1: Clear Out the Junk
Step one is simple: get rid of all the junk food that you currently have in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories and does not fall within healthier eating.
Step #2: Stock Up on Healthy Snacks
Now you didn’t think I was going to let you starve, did you? Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.
Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be a smidge easier than the second…and so on. The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

How would you like a cheat sheet for getting through holiday parties without putting on a single pound? It’s all about knowing that healthy diet.

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

What if this cheat sheet could also help you lose a few pounds before New Year’s with just a simple healthy diet?

You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds with a simple healthy diet

Your Holiday Party Cheat-Sheet
Short Cut #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.
Short Cut #2: Bring a healthy dish to share.
Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy.
The Festive Hummus recipe below is perfect to bring to parties.
Short Cut #3: Never drink calories.
Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.
Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.
Short Cut #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once.
That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.
Short Cut #5: Taste dessert, just a taste. 
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.
And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.
That’s it – all you need to know to not gain a single pound at holiday parties.
But what about the rest of the year?
Wouldn’t you love to make 2017 the year that you transform your body?  A healthy diet is key year round!
Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?
It’s all more possible than you think.
But you’ll need to take massive action. Let us be part of the solution!
Check out our member success stories at www.teamafterburn.com/testimonials, visit us on facebook at www.facebook.com/teamafterburn, or better yet, come down to the studio and see for yourself!

 

Is fitness one of your favorite things? We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you’ll always make time for it.

 

  • When your TV show airs, you watch it or record it to watch later.
  • When your favorite actor stars in a new movie, you do your part by going to the theatre.
  • When you’re hungry, you turn to your favorite foods.
  • When the weekend rolls around, you do everything you can to spend time with the special people in your life

 

Yet when it comes to exercise you automatically say, “I don’t have time.”

Time for TV, but no time for exercise… We live in an age where life is full. You don’t have extra time anymore.

You no longer have time. You make time.

 

  • You make time for your TV show.
  • You make time for your hobby.
  • You make time for your friends.

 

It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is.
An excuse.
You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.
Fitness delivers all those benefits – and more.
I believe that fitness belongs on your list of favorite things.
Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy?

  1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about fitness. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
  2. Focus on the Benefits: With fitness you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
  3. Get Guidance: The easiest way to put fitness on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

 

Check out our member success stories at www.teamafterburn.com/testimonials, visit us on facebook at www.facebook.com/teamafterburn, or better yet, come down to the studio and see for yourself!

Whose fault is it that you’re out of shape and looking for weight loss?
If you go by what you hear in weight loss ads then you believe that it’s anyone’s fault but yours.

The big weight loss companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs – which is squarely on your shoulders.
Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Embracing the blame for your current weight is not a bad thing – it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.
The Secret Behind ‘Before and After’ Pictures
Allow me to pull back the curtain for you on something that the weight loss industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.
Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.
They changed the body that they accept.
Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.
Your Time To Transform
Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.
Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:
Step One: Get Disturbed
You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.
It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!
Step Two: Get Focused
Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.
I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – “Suzy lost 25 lbs”, “Mike lost 8 inches from his waist”, “Jenny went from a size 18 to a size 6” .
Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.
Step Three: Get Moving
The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do right now.
Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.
I’ve helped scores of clients just like you finally lose their unwanted weight.
I am here to take you from your before picture to your after picture, however, you need to bring something to the table – you need to make up your mind about what you’ll accept of yourself.
What will you accept? Let us be part of the transformation here at Team Afterburn! Check out our member success stories at www.teamafterburn.com/testimonials, visit us on facebook at www.facebook.com/teamafterburn, or better yet, come down to the studio and see for yourself!

We often find ourselves wishing we could change something about our life but are often too afraid of the difficulty to even try. Well, at Team Afterburn, we are firm believers that change can happen in an instant, especially when it comes to weight loss goals!

Sure, this may go against popular opinion. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

 

How many people do you know who struggle with weight loss? They want to make a healthy change by getting in shape, but the change never seems to take hold.

 

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

 

What is keeping you from making a positive change in your life, especially if that change is weight loss?

 

According to professional speaker and author Tony Robbins, it’s the getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

 

Belief #1: Something must change.

 

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come. Often that change is adding or removing something from your normal routine. Let that change be your trip to the gym! Let that trip be to Team Afterburn and let us help you along the way!

 

Belief #2: I must change it.

 

It is vital that you take full responsibility in making the change. Sure, Team Afterburn and others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

 

Belief #3: I can change it.

 

Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

 

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?

 

Change what you’re comfortable with.

 

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.
You know that you want weight loss and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

 

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack.

 

Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

 

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation.

 

Remember, change can happen in an instant. This might seem like a daunting task which is why we are here to be there every step of the way. Check out our many member testimonials who were feeling just like you and many others feel about their weight loss goals and how they have overcome them at www.teamafterburn.com/testimonials. Also, like us on facebook at www.facebook.com/teamafterburn or better yet, come visit us at the studio and get a firsthand look at what we do! We can’t wait to meet you and help you start your journey toward a new you!

Occasionally when we do body measurements with members, the scales actually go up rather than down. We explain that if you are doing exercise training you set out to do, then this is not always a bad thing and can be a sign of progress in many different forms and also a sign of good things to come! We thought it might be good, however, to make sure everyone at home knows to not get completely discouraged at the number on the scale either! After all, you head to the gym because you know that exercise burns calories and helps you to shed extra pounds.

Knowing this, you may think that losing weight should be easy with enough exercise training. However the truth is that if you aren’t accustomed to exercising and are out of shape, beginning an exercise program may actually lead to an initial increase in your weight.
This fact, however, shouldn’t stop you from exercise training, as you’ll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Muscle: One of the main reasons exercising can lead to initial weight gain is that it promotes the growth of muscle.

 

If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

 

Don’t sweat it. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

 

If you see that you’re losing inches, then you know you’re on the right track.

 

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles.

 

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

 

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate bouts of cardio exercise in addition to exercise training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

 

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

 

This may make you feel hungrier than usual, which can cause you to eat more than normal—sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

 

You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing pounds, you can’t simply break even with your caloric intake and the amount of calories you burn.

 

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

 

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

 

Team Afterburn is staffed with industry experts, so don’t let yourself discouraged because of misinformation! Talk to us if you’re concerned and we’ll get to the bottom of the numbers and make sure you are on the path you want to be on! In the meantime, check out the number of members who have seen the scales ultimately tip in their favor online at www.teamafterburn.com/testimonials, like us on facebook at www.facebook.com/teamafterburn, or better yet, come on in and sit down for an indepth discussion about your body measurements!

Today we wrap up our quick two-part series on healthy food hacks with hacks 5-7! We know its hard to stick to a diet of healthy food and just like many other aspects in life, there’s no reason we can’t find some hacks to make healthy food easier as well! Take a look at these three tips and, combined with Tuesday’s tips  you should have a great head start toward your healthy food goals!

Healthy Food Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Healthy Food Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

 

Healthy Food Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

 

 

Start using these Healthy Hacks today and enjoy a leaner physique quicker than you could imagine! While you’re watching the inches melt away, check out our member testimonials online at www.teamafterburn.com/testimonials, like us on facebook at www.facebook.com/teamafterburn, or better yet, come to the studio and sit down with us to talk about the next steps in your goal toward a healthy diet and overall healthy lifestyle!

The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal.
Well, we see no reason hacks can’t be used to benefit our healthy diet either!

Over the next two blogs, Team Afterburn will be taking a look at the idea of a healthy diet and why it seems to be so hard for people to follow! The reality is that it doesn’t have to be. By following the tips we will present over the next two posts, you’ll see that a healthy diet is as easy as a simple hack!

 

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! We will give you 7 of our most effective Fat Burning, Healthy Diet Hacks, with No’s 1-4 coming in today’s post and No’s 5-7 coming on Thursday!

 

Healthy Diet Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

 

Healthy Diet Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

 

Healthy Diet Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

 

 

Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

 

 

These were just a few of the “hacks” we’ve uncovered to make a healthy diet easy to make a regular part of your life! Come back Thursday to see the final 3 hacks from Team Afterburn! However, in the meantime, check out our member testimonials online at www.teamafterburn.com/testimonials, like us on facebook at www.facebook.com/teamafterburn, or better yet, come to the studio and sit down with us to talk about the next steps in your goal toward a healthy diet and overall healthy lifestyle!

Today we give you the final installment of a three-part series on some of the biggest and sometimes most overlooked reasons to make gym training a bigger priority! Today we take a look at reasons 15-21:

  1. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
  2. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
  3. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
  4. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
  5. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
  6. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
  7. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

 

We appreciate you spending the past week following along in this three-part series and we hope you’ve gotten more than enough reasons to make that choice to better your life through gym training! Take it to the next level, though, and come by the studio and sit down with us to discuss your goals and get started on gym training with us! In the meantime, check out the kind of results our members see on a regular basis at www.teamafterburn.com/testimonials or like us on facebook at www.facebook.com/teamafterburn.

Today we begin part two of our three-part series on some of the biggest and sometimes most overlooked reasons to make your health and fitness a bigger priority and find a gym! Today we take a look at reasons 8-14:

  1. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
  2. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? When you find a gym, you’ll tap into your inner child as you find a mode of exercise that gets you excited.
  3. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
  4. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
  5. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
  6. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
  7. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

 

Check back on Friday for the final part of this blog series and get seven more great reasons to make that choice to better your health and fitness and find a gym! In the meantime, in  your search to find a gym, take a look at the results our members see on a regular basis at www.teamafterburn.com/testimonals, like us on facebook at www.facebook.com/teamafterburn, or better yet, come to the studio and check out a class and sit down to discuss your health and fitness goals!