Donna Raheb
November 28, 2018

Are you making these 10 Common Mistakes at the Gym?

 

As people begin to think about New Year’s Resolutions and Fitness Goals, you must remember just paying for a membership doesn’t guarantee the results you want.     www.vshred.com

Many people start their year off buying a gym membership and new gym attire. While the first step to transforming your body is, in fact, deciding to commit to restructuring your lifestyle at the gym and in the kitchen, it is common for people to make mistakes that jeopardize their progress. These mistakes can chip away at their enthusiasm to work out and ultimately result in people giving up on their goals.

“As a trainer, my job consists of helping clients assess where they are and where they want to be. Giving them a clear pathway helps avoid mistakes that often cause people to quit too soon and forfeit their goals,” says Vince Sant, the co-founder and lead trainer of V Shred, the online training platform that has taken the world by storm in recent years.

Vince says these are some of the most common mistakes people make when starting off their fitness journey.

1)     Failing to Assess Your Body

“Trainers and gym staff see this all the time. People who are new to working out and  get a few workouts from a friend and head into the gym without analyzing their bodies with a trainer.” This becomes harmful because these people are not trained to pinpoint their body’s imbalances, where their weaknesses lie and how their body is compensating subconsciously.  “They go to the gym pay for the membership and spend months doing exercises incorrectly and damaging their joints and their back.”

2)      Failing to Set Realistic Goals

Nowadays a lot of people scroll through social media and try and mimic the amount of weight being lifted and want a six pack in two weeks. Contrary to popular belief, fitness models and trainers don’t start off deadlifting 200 lbs. They train for months, maybe years, perfecting their form. When you set major goals with an unrealistic time frame you are setting yourself up for disappointment. “A lot of what a trainer does is manage your goals and give you honest timelines to get you there. We cheerlead you through the rough times and the plateaus,” says Sant.

3)    Consistency is Key

New gym goers lose their excitement over working out a few weeks in. They start skipping workouts and making excuses. This will add to the time it will take for you to reach your goals and may even hinder your enthusiasm overall. Push yourself through the first few months of working out and eating nutritiously. Make a habit out of working out. Consistency will become easier once you start seeing those desired results

4)   Delaying Your Workouts Into The Night

We get it. People work tremendously hard and they have errands to run and people to care for. People want to sleep as much as possible. “Here’s a pro tip: If you want consistency to be an easier hurdle to overcome… Plan to workout in the morning. In life, things come up and schedules change. The morning will always be more available than your night. We also tend to make more excuses at night and let things override our plans to work out,” says Sant.

5)     Giving Up When You Hit A Plateau

If you hit a plateau it means you have consistently been doing the same routine for an extended period of time. Kudos for the consistency, but that is just one part of getting the results you want. “You need to learn or get guidance on how to effectively change your workouts to continue challenging your muscles and prevent your body from falling into a comfort zone with your regular routine,” explains Sant.

6)    Overdoing the Cardio

Don’t misunderstand, cardio is an important part of any fitness journey especially one that is centered around weight loss. However, in the eagerness of the first few weeks people who start going to the gym concentrate overwhelmingly on cardio and needlessly exhaust their body. Trainers see it all the time, people who spend 2 hours on the elliptical. You’d be better served to do a 30-minute cardio session followed by light weights and circuit training. Remember you want to strengthen the muscle as well.

7)      Unorganized Lifting

When you are working on weight training you have to educate yourself on what exercises belong in a superset together and how much is wise to lift when shooting for a certain amount of repetitions. “Gym goers often lift too heavy making it difficult to complete a set or too light, failing to challenge the muscle,” says Sant. It is important that you don’t lift too heavy out of vanity and that you don’t too light out of laziness. When doing supersets (two different movements, one after the other you without rest it is important that you learn about the movements that go together as one might affect your form for the other and open you up for injury.

8)   Record Your Progress

Failing to record the amount of weights and repetitions per set that you can lift per movement easily leads to plateaus and lack of interest. If you don’t record what you are doing then you have no way of increasing intensity meaning you will not get any better. “Working out without a clear goal for each movement can become boring. You lose interest and consciousness about what you are doing. Record what you are doing, perform it consistently and then increase intensity to avoid plateaus.

9)   Stretch

For many, stretching is common sense. Many people still ignore the importance of it. Working out without stretching can lead to reduced muscle mind connection, poor form and muscle strain. Stretching helps your range of motion and aids in preparing you mentally and physically for the workout ahead.

10)                       Failing to take an Active Rest Day

Many people go all out the first few weeks of their fitness training looking desperately for quick results. This is not wise. Taking a rest day allows your muscles to heal. An active rest day is a day where instead of training at full power you incorporate some sort of low-intensity cardio or HIIT training. This way you keep your body active and don’t let any soreness settle in while still resting from your much more comprehensive workouts.

It is important that before beginning a fitness journey you assess where you are and where you want to be. Seek out help from trainers at your gym or through an individualized online program like V Shred.

About V Shred:

V Shred is the fastest growing fitness and nutrition brand in the world offering online training programs designed to put the fun back into fitness and nutrition. V Shred provides a results-driven enduring lifestyle change instead of a frustrating battle that is easy to give up on. With a support network comprised of trusted accredited advisors and virtual personal trainers, people meet their fitness, nutrition, and goals.

The company, co-founded in 2015 by Nick Daniel, Roger Crandall, Kevin Pearn, and Vince Sant, sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time. V Shred has created some of the world’s most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men.

The diet that accompanies the workouts in these comprehensive fitness programs, offers plenty of healthy food options and recipes. V Shred’s supportive coaches encourage “portion empowerment” which inspires people to eat and enjoy food knowing it’s the fuel they need to achieve the results they seek.

V Shred is based in Las Vegas, Nevada. For more information visit http://www.vshred.com

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November 14, 2018

Under $50: Jennifer Hudson Wears Accessory Concierge!

LOS ANGELES, CA – November 14, 2018 – Jennifer Hudson shared a photo on Instagram wearing Accessory Concierge yesterday! The Voice judge looked stunning in Accessory Concierge’s Pave Ichthys Ear Jacket Drops ($48, www.accessoryconcierge.com).

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November 7, 2018

WINTER HEALTH MYTHS BUSTED!

https://tourocom.touro.edu/academics/faculty/harlem/niket-sonpal.php

There are endless winter health myths that we have heard from well intentioned grandparents and parents. They have become so ingrained in us that we take them as cold hard facts. Many of these myths have no more basis in reality than Santa Claus.  Of course, everyone wants to stay as healthy as possible during the frosty months. In order to do so sensibly, we turned to Board Certified NYC internist and gastroenterologist Dr. Niket Sonpal.

Myth: Allergies go away in the winter

Allergies might be the real source behind your stuffy nose and scratchy throat this season. According to the Asthma and Allergy Foundation of America, one in five people suffer from indoor/outdoor allergies, and the indoor variety can actually be worse in the winter. Dr. Sonpal cautions that, “If your symptoms last longer than 10 days or ease up after taking an antihistamine, it might be time to visit an allergist.”

Myth: I wash my hands all the time with hand sanitizer, so I should be fine.

Hand sanitizer will kill most viruses, but not all. You must make sure you use the right amount of hand sanitizer and let it dry completely. Dr. Sonpal points out that,” Some viruses, like norovirus, which causes vomiting, is not killed by hand sanitizer. Soap and water are best to get rid of all bacteria and viruses, but the hand sanitizer is better than nothing at all.”

Myth: It’s cold out, I don’t need sunscreen.

The sun’s rays are just as strong in the winter months as they are in the other seasons. Snow and ice can reflect even more sunlight, up to twice as much. Grab the SPF 30 and put it on, regardless of the temperature. Don’t forget those sunglasses to keep your eyes safe as well.

I’ll just drink some alcohol to keep myself warm.

Although it may feel like drinking alcohol is making you warmer, it does not. Dr. Sonpal says that, “when you drink, the blood vessels dilate or get bigger, and blood flows to your skin and away from your internal organs. So, it may feel like you are getting warmer, but you are not.”

Myth: The Flu Shot Gives You the Flu

According to a new survey from the National Foundation for Infectious Diseases and Rite Aide, 44 percent of American women view the flu as a serious threat to their health. Yet nearly half (49 percent) do not intend to get a flu shot this year because they believe the vaccine can give them the flu. The U.S. Centers for Disease Control and Prevention recommends the flu shot for anyone older than 6 months of age. Dr. Sonpal stresses that, “The shot does not contain a live virus, making catching the flu from it impossible.”

 Winter weather makes you store fat and gain weight

Our bodies do not go into some kind of winter hibernation mode, stockpiling every ounce of fat to use for the lean times. It seems logical, like a throwback to our days living in caves foraging for food, but in reality, any weight gain comes from our winter habits. Dr. Sonpal points out that, “we tend to exercise less in winter. We eat more hearty meals and comfort foods, including more sugary snacks and desserts (especially around the holidays).”

Myth: You Lose Most Heat Through Your Head

The saying goes “we lose 90 percent of our body heat through our heads.”  But a 2006 study found that the head accounts for about 7 percent of the body’s surface area, and that heat loss in the region is fairly proportional, according to LiveScience. “Your head is another extremity, and it’s susceptible to cold, so you should wear a hat, but it doesn’t lose any more heat than another part of your body,” says Dr. Sonpal.

Myth: Chicken Soup Will Cure Colds

Many cultures teach us to drink warm liquids like tea, hot apple cider, and soups when we’re dealing with colds. It’s true that something like chicken soup may help soothe and ease congestion, but much like vitamin C, hot soup won’t do immediate wonders.

Myth: Being Cold Gives You a Cold

No matter what your grandma might have told you, spending too much time in the cold air doesn’t make you sick. One study found that healthy men who spent several hours in temperatures just above freezing had an increase in healthy, virus-fighting activity in their immune systems. In fact, you’re more likely to get sick indoors, where germs are easily passed.

 Myth: Feed a cold, starve a fever

Dr. Sonpal says that, “This is another myth that comes from a time when people didn’t understand the science of body chemistry. The thought was that if you had a cold, food would warm you up. Conversely, if you had a high fever, not eating would cool you down. This is just patently bad medical advice. In both cases, good nutrition gives your body the fuel it needs to fight infections and recover from an illness. When you have a fever, your body is burning energy at a rapid rate, and that needs to be replenished. So, by all means feed your cold; but also feed your fever, or any other illness. Even if you have stomach issues, find a way to take in lost fluids and electrolytes.”

About Dr. Niket Sonpal:

Dr. Niket Sonpal is a native of Long Island NY and a graduate of Medical University of Silesia – Hope Medical Institute in Poland. After completing his residency in Internal Medicine at Lenox Hill Hospital, he was selected to be the 2013‐2014 Chief Resident at Lenox Hill Hospital–Northshore LIJ Health System. He is an Adjunct Assistant Professor at Touro College of Osteopathic Medicine and Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn. Dr. Sonpal has completedhis Fellowship in gastroenterology & hepatology at Lenox Hill Hospital and will continue his work in the field of medical student and resident test preparation. He now serves as the associate program director for the Internal Medicine Residency Program at Brookldale University medical center.

He is the co‐author for the best-selling Master the Boards: USMLE Step 2 CK, Master the Boards Step 3, And Master the Boards: Internal Medicine. He is also the Chief Operating Officer for Medquest Test Prep, Director of Medical Education for Picmonic Test Prep, and a recognized expert on medical test prep.

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November 6, 2018

Top Keto Diet Myths That We Should Stop Believing

We all have different reasons for wanting to adopt a healthy lifestyle, yet the benefits are all the same across the board. A strong and aesthetically-pleasing body, a sharp mind, and an even better psyche.

One popular dietary method through which one can achieve a healthy lifestyle is a ketogenic diet.

What Exactly is a Ketogenic Diet?

The Ketogenic diet places an emphasis on keeping carbohydrate intake minimal while maintaining sufficient fat intake. The reduction in carbohydrates is going to trigger a metabolic state called “ketosis” wherein the body burns fat instead of carbohydrates for energy. These are just the core concepts. Here’s a more comprehensive guide on what a keto diet is.

It is currently one of the more popular diet types to adopt. And naturally, with as something gains more attention, misinformation is bound to spread. Misinformation spreads even quicker on the internet. This can potentially be harmful to the uninformed (misinformed, rather) reader. So, what myths are we here to dispel?

Myth: Ketogenic Diets Aren’t a Sustainable Health Option

Ketogenic diets are more than a diet change, it’s part of an entire lifestyle. If you make this drastic change, and your body takes to it and healthily adapts, it’s important that you don’t respond by switching back and forth between thsi diet and another one rapidly.

Commit to a ketogenic diet over the long-term to allow yourself properly adjust yourself away from sugar. Once you’ve finished adapting, you need to make the same kind of careful choices when you want to switch back.

Don’t stress your organs by eating carbs like you used to. Instread, gradually re-introduce them. Better yet, stick with one diet for the long term if it isn’t giving you trouble.

Myth: All Fats are Fine to Eat

The idea that one should increase fat intake and lower carb intake gives the wrong impression that you can eat any type of fatty food that you get your hands on. This is not the case.

Saturated fats such as the ones found in red meats increase the risk of cardiovascular diseases. An optimal keto diet would be to take in unsaturated fats instead (fish, flax seed, almonds, walnuts).

Myth: Ketosis vs. Ketoacidosis

As previously surmised, the goal of a keto diet is to trigger an optimal state of “fat burning” metabolism. This process is called “ketosis”. On the other hand, ketoacidosis is a condition that happens when there is an excess in ketones. It is potentially-life threatening and should be avoided.

Myth: Protein Should Be Abundant in a Keto Diet

We need to strike a balance in terms of protein intake. The general view on proteins is that they are a must if you want to stay healthy. This is not the case with a keto diet because an increase in proteins will eventually spark an increase in ketones, which is known to trigger ketoacidosis. Thi

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November 6, 2018

New from Nubian Heritage … Honey and Black seed collection

There is everything to love about Nubian Heritage. I’m a huge fan of Nubian Heritage, especially their newest Collection, Honey and Black Seed, it’s  exceptional. The collection consists of 6 products that the entire family can use; Bar Soap, Body Lotion, Body Wash, Hand Cream, 24 hour Deodorant and infused Shea Butter.  My husband has already gone through the Bar Soap and is waiting for me to order another one. The Black Seed adds a nice texture to the soap offering a very light exfoliation leaving your skin feeling soft and smooth. The scent is enjoyable and my whole family likes it which isn’t often the case.

Here is a little information on Black Seed.  Black Seed, also known as the “seed of blessing,” is such a part of our culture that it was found in the Tomb of King Tutankhamen. So powerful are its medicinal properties that ancient proverbs proclaim Black Seed on the skin to strengthen the immune system, prevent external infections, increase blood circulation and achieve a smooth, even complexion.

*Black Seed Oil was reportedly used by Queen Nefertiti to maintain her exquisite complexion.

*Arabian Honey, a humectant packed with antioxidants, helps skin maintain a youthful glow.

*Shea Butter is certified organic and fair trade, sourced from 15 women’s co-ops in Northern Ghana. Shea butter provides fatty acids and vitimins that nourish the skin.

*Apricot Oil helps kill skin cells that produce the protein, keratin. This allows new skin cells to form.

I feel the same way about Nubian Heritage Body Wash Honey & Black Seed. The body wash  contains Black Seed Oil and Arabian Honey and is rich in antioxidants. This is surely a luxurious, moisturizing body cleanser. It’s natural enzymes, amino acids and proteins boost moisture retention while soothing and perfecting skin’s appearance, Leaving you  skin feeling smooth. What I love most about the body wash is its amazing scent. Not only does your skin feel soft, the scent stays on your body quite a long time.

If you have dry skin, especially your hands and feet, I would strongly recommend Nubian Heritage’s 100% Organic Shea Butter. Also infused with Arabian Honey and Black Seeds, the shea butter immediately softens and smooths your skin. It’s a little on the thick side but it’s worth the extra time applying the shea butter and it won’t disappoint.

Nubian Heritage Honey and Black Seed Collection is suitable for all skin types including Combination skin and oily skin. All Nubian Heritage products are cruelty-free and does not contain parabens, sulfates, phthalates, paraffin, mineral oil, petroleum, DEAA, synthetic fragrance or artificial coloring.
Nubian Heritage is available at Nubian Heritage.com and the Vitamin Shoppe.

 

 

 

 

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October 26, 2018

Morgan Taylor’s Lacquer collection is Roaring with Color

Morgan Taylor Lacquer has just launched their African Safari collection for Fall 2018. Inspired by the sweeping landscape of a safari, the fall collection embodies the rich earth tones of this destination. Brilliant pearls of sapphire, pewter, and garnet compliment saturated crèmes giving the entire collection the uninhibited feeling that anything can happen under the starry skies of the Serengeti.

Jenna is loving the Morgan Taylor Safari Collection. Below, she is wearing No Sudden Mauves, a Rose Mauve Pearl color. It is rich in color and long lasting. Jenna can’t wait to wear another color in the collection.

Morgan Taylor nail lacquers are free of formaldehyde, toluene, and DBP.

Go wild with these six new shades:

 

Go wild with these six new shades:

·        Are You Lion to Me? – Pewter Shimmer

·        Off The Grid – Black Brown Crème

·        No Cell? Oh Well! – Sapphire Blue Pearl

·        Wanna Share a Tent? – Garnet Red Pearl

·        No Sudden Mauves – Rose Mauve Pearl

·        Neutral by Nature – Warm Nude Crème

 

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October 26, 2018

Lucy Hale Wears Astrid & Miyu

 
LOS ANGELES, CA – October 22, 2018 – Lucy Hale shard a photo wearing Astrid & Miyu jewelry on her Instagram over the weekend. The actress looked chic pairing her skirt and blouse with Astrid & Miyu’s Basic Medium Hoop Earrings in Gold ($72.10; www.astridandmiyu.com), the same style Nina Dobrev recently wore to the Aubrey and The Three Amigos tour!
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October 25, 2018

Post Halloween Makeup Must-Have

Halloween makeup can be all fun and games until it’s time to take it off!

C’est Moi Gentle Make up Remover Wipes are your must-have post Halloween essential.

These fragrance-free wipes are so gentle they won’t sting your eyes or leave your skin feeling sticky.

Their toxic-free formula with organic aloe, green tea, glycerin and cucumber extract easily removes everything from mascara to

fake blood (!) and won’t leave you tugging at your face thanks to their super soft, glide-able texture.

 C’est Moi wipes are also biodegradable so they’re as kind to the environment as they are to your complexion.

Available for $9.99 and Cestmoi.com, Target.com and Amazon.com.

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October 24, 2018

Jana Kramer’s Maternity Style in Seraphine!

LOS ANGELES, CA – October 24, 2018 – Jana Kramer was photographed wearing Seraphine! The country singer rocked a chic LBD in the Valentina Dress ($58) for an appearance on Hallmark’s Home & Family recently, and also wore Seraphine’s  Tessa Shift Dress ($65) in a tagged post on her Instagram-the same style worn by Gwen Stefani and Coco Rocha (www.seraphine.com
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October 24, 2018

HACK YOUR WAY TO FRUGAL FITNESS 

WORKOUTS WITH THESE TIPS

www.vshred.com

Achieving a toned, fit body does not have to break the bank. Yoga and Pilates classes, personal trainers and gym memberships are not financially realistic for all people. For parents, going to the gym means having to worry about childcare, therefore adding another expense.  Just because you don’t have a fat wallet does not mean you can’t get buff.  The following are budget friendly at home fitness tips from Gerald Mayes, a certified fitness trainer with www.vshred.com

HERE ARE THE HACKS:

Use soup cans for weights.

Gerald Mayes says that “You can do any triceps or biceps exercise at home using cans of soup that you’d do at the gym with dumbbells. To properly gauge the weight, don’t go by the ounces listed on the can — that’s liquid weight. Instead, weigh the cans on your scale to figure out the poundage that’s best for you.” 

Use jugs as weights.

Fill a household bucket or jug with water (or sand, rock salt, or powdered detergent) and secure the top with duct tape. Lift it up and down in front of you as you do squats.

Substitute paper plates for body sculpting equipment.

“The key here,” Gerald says, “is to use the plates to help your body slide on a carpet. This allows you to do body sculpting moves that would ordinarily require workout equipment. You can do the sliding lunge (put the paper plate under one foot and lunge forward). Try simulating skating to work your butt and thighs — just attach the plates to your feet with rubber bands and slide away. Or, get down on all fours, put the plates under your hands, and use them to work your chest by sliding your arms back and forth.”

Substitute a countertop for a push-up bench.

In most homes, at least one countertop, either in the kitchen or the bath, is the right height for a push-up. Put both hands on the countertop, extend your legs behind you at an angle, lean down into the counter, and then push back up.

Substitute pantyhose for resistance bands.

“Almost any exercise you can do with a resistance band, you can do with old pantyhose or tights,” says Gerald.  For example, sitting on the floor with your legs straight, loop a pair of pantyhose around the balls of your feet and pull back with both hands as if you are using a rowing machine.

A fitness ball.

Sometimes called a stability ball, looks like a large beach ball. You can do many core exercises, including abdominal crunches, with a fitness ball. You can also use a fitness ball to improve your flexibility and balance.

Kettlebell.

A kettlebell is a round weight with the handle attached at the top. A kettlebell can be used to do strength-training exercises and to help improve grip strength. Kettlebells are available in many sizes.

Jump-ropes.

Skipping rope can be a great cardiovascular workout.

Resistance tubing.

These stretchy tubes offer weight-like resistance when you pull on them. Use the tubes to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level.

Chair or step stool. Use a chair for support when doing exercises such as leg curls. A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.

Towels

Make your waist-whittling planks more effective with towels says Gerald . Take two and place them under your hands or feet, then move forward, backward and sideways.

Clean Sweep

This one’s easy: You can burn 80 calories every 20 minutes of sweeping. Pull out the broom and get to sweeping every corner of your house or apartment. How’s that for multitasking?

Laundry Twist

Gerald says,  “Sit next to a full basket of laundry and twist to grab an item from the basket. Twist to the other side to lay it on a pile. Continue until your laundry is finished.”

Become a member of an online fitness platform

Vshred.com guides users to the very best program for their body type and fitness goals while giving them some amazing tips they can use that day in a video and then offers them a program that’s perfect for them if they don’t want to do it themselves.

Take the V Shred Quiz Here.

About V Shred

V Shred is a leading brand encompassing online fitness, nutrition, personalized training products, and related services. With millions of YouTube viewers and 600,000+ inspired clients worldwide, we know people are busy, so our goal is to make fitness fun and effective in the shortest amount of time possible!

We offer a variety of guided programs and custom diet plans, including personalized fitness training from top-tier trainers, to help our customers achieve real, attainable results. We pride ourselves aligning our customers’ ideal health and fitness goals with proven programs to make a positive impact on the way they look and feel.

Visit our website to learn more: www.VShred.com

Gerald Mayes Trainer Bio

Gerald Mayes, a married father of 4 is a V Shred Lead Trainer, a Certified Personal Trainer through the National Strength and Conditioning Association (NSCA) and sat on the Nevada State Board. He is also a certified Health Coach through the American Council on Exercise (ACE) where he writes the certification curriculum. After being honorably discharged in 2010, Gerald gained a significant amount of weight going from 177 to 301 in a year. After hitting a low in his life, knowing his health would only spiral down further, Gerald met a trainer who helped guide him towards adopting a healthy lifestyle. After achieving his result, he knew he wanted to do the same for others. Over the next few years, he dedicated himself to learning as much as he could about health and fitness earning him an Associates in Personal Training, a bachelor’s degree in Public Health and a Master’s Degree in Sports in Health Science and worked his way up to one of V Shred’s lead trainers!

Today Gerald’s many clients include everyone from fellow Marines and other members of the Armed Forces who often return from service in need of support when transitioning into civilian life to stay at home moms who want to get back in shape despite having a hectic schedule.

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