Recipes

Here are some of my favorite receipes for healthy snakes. Make sure you visit the links for more info and pictures. Enjoy!

Oatmeal Creame Pie Sandwich
This recipe comes from Kelly Booth.

Ingredients:
1/3 Cup Oatmeal
2 Tbsp Stevia
1 Tbsp Cinnamon
3 Egg Whites

Instructions:
•Beat all together with fork (no water needed).
•Pour into hot non-stick pan.
•When cooked on side one, flip like a pancake. Cook until done

Center cream
1/2 Scoop Vanilla Protein.
2 Tbsp of Cold Water

Assembly
•Cut pancake in half with cream in the middle for an on-the-go protein/carb sandwich.
Or
•Place pudding on top as icing and eat like a cinnamon roll.


Oattie Cookies
Here's a recipe from Jen Keck:

**Preheat oven to 350 degrees.

3 cups of dry oats
1 1/2 cups unsweetened applesauce OR pure canned pumpkin. I prefer the pumpkin!
3 egg whites
1 tsp vanilla
1 tsp baking soda
1 1/2 tsp cinnamon
**Optional: add 1/8 cup Stevia to sweeten
**Bake at 350 for 10 minutes.
**Makes 24 cookies.

Sugar-free Pumpkin Pie
Here is Jen Grasso's sugar-free pumpkin pie recipe.

1 15 oz can Organic Pumpkin
1 14 oz can Unsweetened Coconut Milk (drained) or 8 oz Unsweetened Vanilla Almond Milk
3/4 tsp Cinnamon
1/2 tsp All Spice
1/2 tsp Nutmeg
1/4 tsp Cloves
¼ tsp Ginger
¾ tsp Stevia
½ tsp Salt
2 Eggs
½ tsp Coconut oil

Directions:
Combine all ingredients in a bowl and stir well. Grease a 9” round Pyrex dish with coconut oil. Pour batter in dish and bake at 375 for 60 minutes. Remove when pie is firm but the center may still giggle as it will still cook upon settling. Can top pie with a sugar-free vanilla cocunut milk ice cream and spinkle with cinnamon.

Why Most People Fail to Reach Their Fitness Goals

In the movie "Troy", Achilles is about to fight a Thesselonian, a man much bigger than he. Before fighting the giant, he has a brief conversation with the messanger boy. The scene contains one of my favorite quotes.



Messanger Boy: "The Thesselonian you're fighting... he's the biggest man i've ever seen. I wouldn't want to fight him."
Achilles: "Thats why no-one will remember your name."

When you think about your fitnes goals, whether it is to lose 10, 50, 100+ pounds, compete in a bodybuilding show, squat 600 lbs, quit smoking, or eat healthier, are you like the messanger boy who sees the goals as insurmountable? Do you let fear paralyze your efforts? Or, are you like Achilles, full of confidence and ready to overcome the challenge no matter how great?

Achilles obviously knew how great the challenge would be. He could sense that many doubted he could survive his encounter with the great Thesselonian. Yet, he still tried. He "showed up". He knew that in order to be great, he would have to do great (and difficult) things.

I've seen so many people, men, women, athletes, start an exercise program and a clean diet only to fail miserably. Why? Because it's tough. It hurts. It's inconvenient. They all lacked the mental toughness needed to accomplish their fitness goals.

Let's get back to the movie. When Achilles arrives to fight the Thesselonian, he sees his oppponent, fixes his eyes on him, and begins to run towards his opponent. There is no hesitation. The Thesselonian screams! He makes a lot of noise. As Achilles gets closer to the giant, the giant starts his attack. Instead of slowing down, Achilles starts running faster (towardsd the very person no one else dared to fight). He never takes his eyes off the giant. Here's the scene:



As with Achilles, as we get nearer to the Thesselonian (our goals), the challenges will likely get greater and even louder. The challenges and obstacles may not be flying spears and giants with swords, but they will be harmful nonetheless. Whether it is self-doubt, impatience, laziness, injury, lack of a support system, all can impede us from being the type of person we want to become - a healthy strong individual. We need to first set goals, then have confidence we can accomplish them. We need to focus on the goals ignoring the naysayers and distractions. Mental toughness is required. As we get closer to our goals, we must not waiver, but run faster, deflecting the obstacles that are in our way, with our eyes fixed on what we want to accomplish.

So, my question to you is, will they remember your name?

5 Recovery Techniques

Disclaimer: I am not a doctor, or a physical therapist. This Post simply gives my personal opinion on some recovery techniques I implement in my own strength program. Additionally, this Post does not address injuries, but the general soreness and fatigue that comes from training hard and with intensity.

If you train and train the way you should, you will be sore. You even will feel some pain as you push yourself harder than you thought possible. Dave Tate recently spoke of this in his article "Under the Bar: How Strong is Your Pain". Dave stated that "Most of us will have we have a lot of pain to endure if we plan to reach our highest potential. The farther down the path you go, the more minor pain you find needs to be ignored. Throughout our journey we will be tested. As athletes, when we pulled our first muscle we felt it was the end of the world and were out of the sport for good. If our joints hurt we would run to the doctor because we “knew” it was major."
Here's the important part. Dave explained that "[t]he ones who figure out how to deal with the pain and keep moving forward are the ones who succeed. Let me rephrase that; the ones who know the difference between what is 'part of the game' and what is not are the ones who succeed. Simply put, they’re the ones who “ball up” move forward. The ones who bitch and complain that they can’t take the pain and look for excuses are the ones who stay put."

Now, while soreness and pain are part of the process, there are things you should be doing to minimize the pain and soreness, prevent injury, and expedite recovery so your ready for your next training session. Here are five techniques to recovery I implement in my own program:

1. SLEEP

It goes without saying that getting approximately 8 hours of sleep per night greatly aids your recovery. While you sleep your body releases growth hormone. The amount of growth hormone your body releases is largely dependent upon the quantity and quality of sleep. Growth hormone plays a large role in the repair and growth of muscle tissue. So, if you want to ensure adquate recovery, get an adeuqate night's rest.

Additionally, if you can, take a 20-30 minute nap each day. Getting 8 hours of sleep and a short nap each day will help ensure you have enough energy to push through even the hardest training session.

2. NUTRITION

Proper nutrition provides your muscles the very thing they need to recover and grow. One of the most important macro-nutrients is protein. Simply put, our muscles use protein to rebuild and repair. I typically advise athletes and those who train hard to consume approximately .8 - 1 gram of protein per pound that the individual weighs. Typically, I recommend women take .6 - .8 grams per pound.

Another important macronutrient is carbohydrates. Carbs not only supply energy to the body, but they also help put the body into an "anabolic state" (i.e., muscle growing/building state). Carbs are converted into glucose. The rise in blood sugar subsequently results in the release of the anabolic hormone insulin. Insulin assists the body in the transfer of nutrients to the muscles needed for growth and repair. Obviously, most of your carbs should come from such sources as oats, brown rice, and whole wheat bread.

Additional nutritional principles for recovery include eating often (tpyically 5-6 times per day), with your protein intake spread throughout the day. Never skip breakfast. You can take supplements such as a multi-vitmain, fish oil, magnesium and zinc.

3. SELF-MYOFASCIAL RELEASE

Self-Myofascial Release (SMR) is a technique one can use to help relax tense and sore muscles, decrease scar tissue, and improve mobility. One of the most common SMR tools is the foam roller (see picture above). The foam roller is nice because you can basically work every muscle group in your body. The position of the SMR tool and the duration of its use is largely dependent upon the targeted muscle group, the soreness of the muscle, and the condition/quality of the muscle. A great guide to foam folling is this video from Joe Hashey.



4. Rest

It goes without saying that you should schedule some days off. Currently, I do not lift weights on Wednesdays, Saturdays and Sundays. I use those days to rest and recover. Now, that does not mean I do no physical activity. I just refrain from lifting weights. On those days I perform intervals and mobility work.

Additionally, I never train the same muscle groups two days in a row. That gives my muscles enough time to recover before hitting them hard in the next session. Finally, I believe that you need to be willing to modify your program on a day-to-day basis. Some days I go into the gym just not feeling it. I'm either worn out or stressed out. I have no guilt on those days shortening my training or changing my routine (e.g., not going as heavy). This is no excuse to be lazy, but listen to your body. When it says rest, rest.

5. MISC TECHNIQUES

Additional techniques to help you recover and ease soreness include contrast showers, ice baths, massages, stretching, taking anti-inflammatory medicine, and ice and compression wraps. I have used all of these techniques with great success.

Now, GO TRAIN!!

Bodybuilding Update

As many of you know, for the past several months I have been preparing for my first natural bodybuilding show. The show is scheduled for October 8. When I started training in April, my measurements were the following:

Bodyweight - 220
Bodyfat % - 14.7
Waist - 35"
Bicep - 16 1/2"
Chest - 43
Thigh - 26

Initially, I used a 5-day split. I also was strict on my diet. My diet consisted mainly of boiled chicken, brown rice, potatoes, eggs, whole wheat, and water. I also made the mistake, fortunately only for a short time, of consuming lots of milk; up to 1 gallon per day. I was following some old-school bodybuilding methods to bulk. Not good for me.

My program and diet worked and I started growing. I grew tired, however, of the five-day split. I soon plateaued. I then tested my strength and found that I had grown weaker. So, I changed my program and since June, have been on a 4-day split. Additionally, I added a max-effort upper and lower movement each week. My max-effort movement changes every three weeks. Generally speaking, the first movement each day I train like a powerlifter (i.e., heavier weight/fewer reps). The accessory movements I train like a bodybuilder (i.e., lighter weight/more reps). My strength shot back up and I grew some more. Currently, my training looks like this:

Monday - Chest, Shoulders and Triceps
Tuesday - Legs, Back and Biceps
Wednesday - Sprints
Thursday - Chest, Shoulders and Triceps
Friday - Legs, Back and Biceps

Around the same time (June-July) I began to cut. My goal was to lose weight but not muscle. So, I knew I had to drop weight slowly. If I cut to fast, I'd lose muscle. So, I gradually dropped my calories while increasing my interval sessions. Additionally, to help ensure I maintain my muscles, I increased my protein intake. It worked!! I dropped weight and any lose of muscle size was nominal. Currently, my measurements are as follows:

Bodyweight - 208
Bodyfat % - 12%
Waist - 32"
Bicep - 17 1/2"
Chest - 45
Thigh - 28

Here are some progress pics:

To be honest, I am starting to doubt that I will be ready for the October 8 show. While my size has increased, I still am not where I want to be. Additionally, from what I understand, I will need to be around 6% bodyfat for the show. A 7% drop in bodyfat in one month while maintaining my size doesn't seem realistic.

While I have made many mistakes in my preparation for my first bodybuilding show, I have learned a lot. I have decided I will seek out a mentor to help guide me, give me objective criticism and to let me know if I'm on the right path. I'll post soon whether I'll be doing the October show or if I will be postponing my first show. Thanks for your support!

BUSY MOM/FIT MOM Boot Camp

ATTENTION ALL MOMS!!!!!!!!!!!!!!!!!

Are you tired?
Are you depressed?
Do you always do things for others, but never yourself?

Well, it's time to be a little selfish. It's time to take care of YOU. Stop putting off getting (back) into shape. NOW is the time!

I am currently forming a BUSY MOM/FIT MOM Boot Camp. Camp will be held at 9 a.m. on Mondays, Wednesdays and Fridays, and will run for four weeks (12 sessions). Cost is $100. Start date TBA. So, drop your kids off at school and come join other moms for a fun intense fitness boot camp.

It's time to be your best self. It's time to achieve your goals. It's time to be a FIT MOM!!

Please email me (ntsfitness@gmail.com), or call (801-706-4787) with questions or to sign up for the BUSY MOM/FIT MOM Boot Camp. There are only 6 spots, so act quickly!

What Supplements I Take

I'm sitting here in the hospital waiting for my baby girl to get out of surgery. She's having her tonsils out. Instead of sitting hear worrying like an over-protective father, I thought I'd write a Blog post. I frequently get asked what supplements I take. Here's my answer as well as the why.

Before I begin, it's important to remember that supplements are just that -supplements. They do NOT take the place of a healthy diet.

I currently take the following.

1. Whey Protein. I currently take three protein shakes per day. I never use milk to mix the powder. To much fat and carbs. I always use water. Besides water, I typically also include liquid egg whites, oates, spinach, cinnamon, and one fruit (such as a banana). The reason why I take a protein supplement should be obvious.

2. Multi-Vitamin. I take a multivitamin every morning with breakfast to ensure that I get the vitamins and minerals my body needs to be healthy, perform and recover.

3. Fish Oil. I take approximately 900 mg omega-3 per day (647 EPA, 253 DHA). The health benefits to fish oil are great - including reducing cholesterol and inflammation, helping you have healthy skin, helping with mental health and also promoting weight loss.

4. Creatine Monohydrate. I take 5 grams per day of creatine. Creatine provides energy to your muscles, thereby increasing recovery and work capacity.

3. Magnesium & Zinc. I take 250 mg of magnesium and 50 mg zinc every night before bed. This helps with sleep efficiency, energy, and protein synthesis.

4. N.O.-Explode. I just barely started taking NO-Explode. I was looking for a good pre-workout supplement to help me get "amped" for my workout. So far, I feel like its working. I take 2 scoops 45 minutes before I work out. When its time to train, I feel an increase in energy and alertness.

Well, that's what I'm currently taking. I say "currently" because it's bound to change. I like to experiment with things to see what works and what works the best. Obviously, not all of you will take the same supplements. A woman looking to lose weight and who is currently taking a fitness boot camp has no need to take N.O.-Explode or three protein shakes per day. As with a lot of things, you need to do (or take) what works for you. Everyone is different. Finally, remember supplements do not take the place of eating well; they should simply supplement an already healthy diet.

Protein Smoothie

Here is a recipe for a great tasting protein smoothie:

2 Cups Water
Ice
1 Scoop Whey Protein
1 Medium Banana
1 Cup Organic Baby Spinach
1/4 Cup Oats
1 Tablespoon Flax Seed
1/4 Teaspoon Cinnamon

This smoothie has approximately 356 calories, 48 grams of carbs, and 29 grams of protein. You can substitue the banana for 1 cup of blue berries. Give it a try. I think it tastes great. It's perfect for anyone trying to eat healty, and lose or maintain their weight. Just factor it in to your eating plan based on your caloric need. At times, I have drank the smoothie in place of breakfast.

For those hardgainers out there looking to build muscle and size, but are having difficulty, I recommend the following protein smoothie. Obviously, this recipe is not for someone who wants to lose weight. I have recommended this recipe to several high school athletes looking to gain size for their respective sports.

2 Cups Water
Ice
2 Scoops Whey Protein
1 Medium Banana
1 Cup Organic Baby Spinach
1/4 Cup Oats
1 Tablespoon Flax Seed
1/4 Teaspoon Cinnamon
1 Tablespoon Olive Oil
1/4 Cup Liquid Egg Whites

This muscle-building protein smoothie has 624 calories, 51 grams of carbs, and 58 grams of protein. When I was bulking and putting on muscle I would consume three of these smoothie per day. It worked great! Again, I highly recommend this smoothie for any guy having trouble increasing their strength and putting on muscle.

Enjoy!

Sample Weight Loss Workout

We are all busy. We don't have hours we can spend in the gym. So, when we train, whether at home or the gym, you want to get the most results in the least amount of time. This is called "training economy". It's true whether we want to lose weight, build muscle, or get stronger.

So, we need to pick exercises that produce the greatest weight-loss results (i.e., burn the most calories, increase metabolism) in the least amount of time. The best exercises are compound exercises, such as squats, rows and pressing variations. You can add, however, some isolation exercises such as curls, tricep pushdowns, and laterals, but these should exercises should be few. Focus on big compound exercises that work multiple muscles at the same time and really jack-up your heart rate.

Additionally, I have found great results in pairing compound exercises together in a superset, tri-set or circuit. Rep ranges generally will stay in the 8 - 12 range.

Below is a sample weight loss workout I have used for my clients. If you do not know what any of the exercises are, look them up on Google.

1a. Bodyweight (BW) Prisoner Squats
1b. T-Push Ups
1c. BW Lunges
1d. Inverse Rows
1e. KB Swings
2. Core - Planks (3 x 60 seconds)
3. Intervals - on a treadmill sprint for 30 seconds, then walk for 30 seconds. Repeat for 15 minutes.

1a. - 1e. is a circuit. It can be performed for time (e.g., 35 seconds), or for reps. Between circuits you can rest anywhere from 30 seconds to 1 minute. Remember, to really push yourself. You'll see little if any gain if you "take it easy". At the end of the workout, you should be breathing hard and sweaty.

So, give the above workout a try. Let me know what you think.

Want to Stay Overweight? Do this!

So, you're tired of trying to lose weight. You realize you'll never look like Brooklyn Decker or that dude from Thor. Plus, working out and eating right are just to difficult. Exercising makes you tired. Sometimes, you even feel like throwing up after. You feel like you should be able to reward yourself with ice cream after your many accomplishments. You are who you are and people should just accept you.

Well, I'm here to help. Below are some tips to help you stay overweight.

First, make sure the most exercise you get is getting on and off the couch. If you have an older couch, getting off may be to difficult, so make sure you ask for some assistance. Plus, while you're on the coach you can watch the newest season of "Big Brother."

Getting to the gym and scheduling time to workout is so hard. Your day is probably already full of things like eating, sleeping, watching tv, playing on the internet, and reading your "friends" Facebook updates. You need to have your priorities. Exercise or taking a nap. If you want to stay overweight, go with taking a nap.

Second, if you have to exercise and go to the gym (you know, to make your spouse think you really do want to get into shape), just do a couple sets of bicep curls and leg extensions. Isolation exercises will do little if nothing to help you drop the pounds.

Third, it is important that you eat whenever you feel like it. If you are the slightest bit hungry or bored eat. Also, make sure you frequent fast foot establishments, and always "biggie size" it. I understand. A lot of healthy food just doesn't taste as good as chips, cookies, sugary cereal, soda and white bread.

Finally, make sure you blame your weight on your "thyroid problem". I have heard this excuse so often. The great thing about this excuse is people will probably buy it and not even think of questioning you.

An added benefit of being overweight is the great example you set for your kids. Just think, by you being overweight there is a greater likelihood your kids will be overweight (sorry, stocky). Doesn't he look happy?

If you want to be overweight, it's easy. Just keep doing what your doing. Don't exercise. Or, if you must, make sure you get a good bicep pump with those pink dumbbells. Eat a lot and often. Remember your thyroid. And make sure you tell your kids its not so bad being overweight.

Pictures of the NTS Gym

I thought you might enjoy some pictures of the NTS Gym. Enjoy!














There's no place like the gym. It's where I feel peace. It's where I challenge myself. It's where I go to battle not just the iron, but myself. Victory is achieved when I push yourself harder than I thought possible. When I refuse to give up. When I give it my all.

I want to thank my son Brett for taking most of the pictures. He is just now beginning to train and I couldn't be happier.

Coming up later this week, I am going to discuss my diet as I prepare for my first bodybuilding show.

Tips For Improving Your Workouts

Have you ever noticed that some days when you walk into the gym to train, you just don’t feel it. You go through the repetitions, but your head just isn’t in the game. You miss lifts. You feel exhausted. Well, here are some tips to help you improve your workouts:

1. Music. Music has a way of pumping you up and making you want to lift. Listen to the right music and you’ll be ready to attack the iron. When I train, I listen to loud music. The louder the better. So, crank the music and get to work.

2. Training Partners. I trained alone for a couple of years. I didn’t mind it, and I made some gains. However, the past year I’ve had some incredible training partners who have helped push me through plateaus and difficult training sessions. Since I’ve starting training with my training partners, I have made big gains. Also, it’s great to have someone spot you when you’re going for a PR. So, find yourself a training partner. But choose wisely. Make sure it is someone who is reliable, close to the same strength level, and someone who has a killer drive in the gym.

3. Distractions. There are many distractions in a typical gym; people talking to each other, cell phones, the opposite sex, and the skinny guy grunting while doing curls in the squat rack.


When you go to the gym, you go to train. You’re not there to socialize or pick up girls. One of my pet peeves is when I’m getting ready to lift heavy or set a new PR, someone will talk to me or ask me a question. Shut up! So, leave your cell phone in the car. Put your earbuds in and zone out everyone else in the gym. Remember, your in the gym to train, not to socialize.

4. Rest. You are not going to have a killer training session if you only slept a few hours the night before. To continually make gains in your training, you need to rest and recover. Make sure you are getting 7-8 hours of sleep every night. So, turn off the TV and get to bed.

5. Supplements. There are lots of supplements that are designed to give you a boost during your training. You can spend lots of money on such supplements. The primary ingredient in most of these supplements is caffeine. Save your money and buy some caffeine pills, such as NoDoz, Stay-Awake, and Vivarin (or better yet, look for the generic brands). Half-hour before you train, grind up one of these pills (which contain around 200mg of caffeine), mix it in water and drink. When its time to train you’ll be energized and ready to hit a new PR.

6. Follow a Program and Track Your Progress. If you go into the gym with no program or plan, you’ll likely make little or no progress. Plus, chances are that you will get bored and be more likely to miss training sessions. When you have a training program, you know each day you go into the gym what you are going to do, how many sets and reps you have to perform, and whether you are making progress. Each day you go into the gym, you should check your program and see what you did last session and then try to better it. I write my own programs and I also regularly follow other trainer’s programs, such as Joe DeFranco’s, Jim Wendler, and Jason Ferruggia. So, follow a program, track your progress, and enjoy the results.

7. Attitude.
I left attitude as my last recommendation to guarantee your training. Why? Because it is the most important to your success. Even if you follow all the above recommendations, if you have a bad attitude about training, your workouts will suffer and you will never make the progress you otherwise could.

I’ve trained athletes who have killer potential. But, they come into the gym with a lazy attitude, a better-than-thou mind set, and no work ethic. These individuals make little progress and never last. Also, I’ve trained moms who have wanted to lose their baby-weight, but have accepted being overweight, or lack the determination to eat properly.

Compare this to a couple athletes I currently train. They come each day to the gym ready to “kill it”! They go to war with the iron. They look forward to lifting. These athletes push themselves each workout, and even if they miss a lift, they consider it “practice” and look forward to hitting the lift the next time. They think themselves strong. As a result of their attitude, their strength has improved greatly. Or, the moms who come to train with a strong determination to reach their goal of losing weight, who are dedicated to eating properly, and who have figured out the benefits of being a strong woman.

Bill Pearl, a former leading American bodybuilder, said: “Everything has to be positive, positive, positive. Because . . . as soon as something negative comes into your training you can kiss your goal goodbye.”

So, be positive about your training. Have a killer attitude. An attitude that each time you are in the gym you will give your all. Be positive about reaching your goals. Know that you can accomplish everything you set your mind to if you are willing put in the effort and make the sacrifices needed.

Now, GO TRAIN!!!

Setting a Positive Example for our Children

Guest Post by Bryan Childers:


We get into the fitness industry because of our desire to teach, promote, and educate our chosen craft. I've been very fortunate over the past decade to meet with and network with several influential individuals that are involved in the "Business". One of them, Greg Nielsen, asked me to contribute a blog for his web site and I considered it an honor. Besides our interest in health and fitness, we both share an extreme love and dedication to our children. That is what I want to talk about today. Promoting a healthy lifestyle for our children.

Let's examine some alarming facts. There are nine million youth between the ages of six and nineteen that are considered overweight. Our children spend over four hours a day on computers, cell phones, and watching television. Over twenty-five percent of our youth today have high cholesterol and high blood pressure. In the past several decades, the likelihood for children to be obese has over doubled and almost tripled. Eye opening isn't it? We, as parents, have the ability to stop this trend. Our most important attribute to our children is to provide valuable information and be positive role models. We should educate our children on proper nutrition. Todays' diet, especially among youth, is over-loaded with calories, refined sugars, processed carbohydrates, and saturated fats. We can halt this by offering fruits, vegetables, and other healthier alternatives, all while teaching our children about nutrition, nutrition labels, and how to understand them.


Parents need to take a more head strong approach in being involved with their children, and not promote an unhealthy lifestyle. Instead of buying them a game system, which I like to call an "Electronic Babysitter", plan a family outing that includes a hike. Go to the park for a game of basketball. Ride your bikes together. Anything to promote physical activity. Instead of time consuming sedentary toys, buy a jump rope, hula hoop, or roller blades. All of these promote healthy habits.

The point I'm trying to drive home is this. Be an active part of the solution, not a major contributor to the problem. Ninety percent of active adults will have active children. Have a "Family Meal" where everyone is all together. Introduce an environment without electronic interruptions. Remember when families enjoyed dinner together?

I've seen firsthand what being overweight can do. I grew up an overweight child thanks to an early sports injury. Being overweight caused me to be shy, depressed, and forced me to avoid certain social situations. It was a battle that took me over ten years to claim victory over. It is a situation no child should have to go through.

We, as parents, are a vital link. Exercise and nutrition should be taught to our children. We should emphasize fun and physical activity. Please join me in my personal battle against childhood obesity by education and promoting a healthy lifestyle to the youth of America. Remember, low parental concern about the weight problems in out children will increase their chances of growing up overweight. Take the first step today! Promote a healthy lifestyle...For our childrens' sake!

Bryan Childers CFT, SSC, SFN Elite Fitness Center
Evansville, Indiana
Bryanchilders.com
bryan@bryanchilders.com
Friend me up on Facebook...look for Bryan Childers or Bryan Childers, Personal Training