Archive for the ‘Food and Nutrition’ Category

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The Top 5 Miracle Weight Loss Foods

Wednesday, September 1st, 2010

Wondering what you should eat? Which foods are the best for weight loss? Have you seen articles and products that claim to be the answer for almost magical weight loss? Without further ado, here is the answer: there are no magical weight loss foods. It is all a pile of nonsense and really, you should know better than to think otherwise. I wish there were secret foods and tricks; it would allow me to maintain a better physique with less work. But you and I are in the same boat; we need to make smart food choices and make the decision to move some everyday.almonds

I have been in the business of fitness since 1991. During that time I have helped thousands of people lose weight, build muscle, feel better and be healthier. Also during that time I tried to help thousands more, but with no or limited success. Why did the others fail? Because they were shopping for a solution that did not include making wiser food choices and making activity a part of their life. Some were stubborn, others simply misinformed, others still- ignorant, even when faced with the facts. Ask any trainer how often they hear people who are unhappy with their looks and energy say that they eat right, even healthy. Nonsense! If you did, we would not be having the conversation.

There is no denying or avoiding the fact: calories in and calories out determine our weight. From a purely economical and efficiency perspective, there is no simpler way to change or control your weight than by regulating your calories eaten. There are simply not enough hours in the day to undo chronic poor food choices. You must find a way to balance the calories you eat with the calories you burn, period. No other option. No “yeah, buts…”. Nada. Zip. Zilch. Zero. None!

So do I have any answers for you? Yes. Try this:

  1. Don’t eat fried foods or junk food: Don’t like that, do you? Eating fried food and junk usually adds extra calories, and quickly, to a calorie intake that may already be more than you need. Can you make room for them? Sure, but while losing weight when your daily calorie allowance is reduced, it can be difficult to squeeze in enough activity to offset the extra calories.
  2. Don’t drink beverages with calories. This includes soda, juice, sweet tea and coffee drinks. Try water or unsweetened tea/coffee.
  3. Eat less of what you do now. Try eating a third less per serving and see what happens.
  4. Consider eating pre-portioned meals — Lean Cuisine, Healthy Choice, Smart Ones…there are many options. These meals have gotten much better and healthier over the years. Most are 300 calories or fewer per meal, making them the perfect size. They are also a good way to get used to portion sizes and calorie vs meal size comparisons.
  5. I know you have heard it before, but try to get several servings (3-5) of fresh fruit and vegetables each day. These are not only good for you, but they generally have fewer calories per serving size than other foods, so they can fill you up and keep you full longer.
  6. Find an activity you like and try to do it most days of the week. Shoot for 30-90 minutes. And yes, getting a 10-minute bout of exercise three times a day counts as 30 minutes!

There it is, a few simple tips to help you maintain or lose weight. No super-secret tricks, just common sense. If you constantly seek out a quick fix you will be doomed to fail or suffer in the process. Take it step-by-step and day-by-day and at some point down the road you will be pleasantly surprised with how far you’ve come.

-Scott

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What should be on every kitchen table

Tuesday, August 17th, 2010

As a health professional,  I’ve always made sure my clients, friends and family were given what they needed to protect their health, which to me is the definition of true health care. Of course the nutrition component is always the most important part of the health care equation, because you HAVE to eat and WHAT you consume is what you become in both the short and long term. After all, it’s food that brings in nutrients which are deposited into the body to keep all our parts working. If any nutrient that’s needed on a daily basis is missing, something in the body will eventually be compromised. Consistent lack of specific nutrients can then lead us out of health care and into disease care, i.e. doctors and drugs.


Everyone can easily get everything they need to allow their bodies to become stronger and last longer, and all sitting where they won’t forget to take it – on the kitchen table. At a minimum, EVERY single person you care about needs the following supplements readily available (these are the ones that will make up the nutrient shortfalls common in today’s food supply): multiple-vitamin-and-mineral formula (MVM) that includes 1000IUs of vitamin D; then fish oils and calcium for when the diet falls short of these nutrients.

Properly supplementing the diet should be practiced throughout life, starting when your body’s natural development machinery can utilize the nutrients involved in putting you together so you may last longer. Supplements are NOT to be taken only when you are older or diseased. Dietary supplements are not a cure or prevention to the diseases brought on by smoking, weight, lack of exercise or other poor lifestyle choices. Supplementing important missing nutrients IS part of a healthy lifestyle.

Here is what you need to make sure everyone you love does daily
First, eat the best possible diet you can and spread meals evenly throughout the day. Second, consume 1000-1500mgs per day of calcium. Third, consume 1000IUs per day of vitamin D along with all other essential nutrients. And lastly, consume the equivalent of an average of 600mgs per day of fish oils (DHA & EPA).

Now if your friends and family are like mine, after your health discussion you will get the same question I got last night while having dinner at the home of the quarterback of my son’s (Nelson) football team.  Okay great, now how can I do it without thinking about it? The simple answer is below for you to print and put on the kitchen table WITH the supplements.

  • Active multivitamin mineral formula
    • Take 1 daily immediately following breakfast or any other larger meal.
  • Super Omega-3/Fish oil (as needed)
    • Take 1 daily with multivitamin if not consuming 2-4 servings of fatty fish weekly. Or simply take one gel tab daily when not consuming fish.
  • Super Calcium (as needed)
    • Do the best you can to get 1000-1500mgs from the diet. If you fall short use the SuperCalcium+ formula as directed.

Parting words
Don’t wait till the “engine is broken” before adding oil. Do it while it’s still working.
Properly supplementing the diet is health care, not disease care. By supplementing throughout life while we are healthy, we can build a stronger foundation by taking advantage of our body’s youthful development machinery and supply ALL the necessary building materials (nutrients).We then leverage the result into our advancing years. We continue to add the compounds our older body can still use but may no longer manufacture or can’t receive in proper amounts from food alone. Again, we now have them at a point in time BEFORE it’s too late, while the body can still use them. In other words, we continue to add these natural substances because our body’s internal “machinery” still works.  The nutrients are used rather than waiting until the machinery is worn out, rendering any additional compounds less effective or useless.

By properly supplementing throughout all stages in life (or at least before disease sets in), we may significantly slow the inevitable decline in body and brain functioning and, to a point, we may end our days in a very “soft landing”: cognitively functional and relatively productive, meaning we would require little to no help participating in life. And for all you athletes out there, properly supplementing can dramatically extend your playing and competitive years. Your body gets the right stuff all day, every day and you’re now built to last!!

So keep it all on the kitchen table.
–Neal

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Apparently making supplements that SELL is more important than making those that can actually work.

Friday, July 23rd, 2010

I had a tough day today. I met with the CEO of a major retailer of dietary supplements and our conversation reminded me of why we became involved in the formulations, manufacture and recommendation of dietary supplements in the first place. After all, we were and always will be a fitness R&D and programming company for evidence-based nutrition, weight control and exercise solutions — NOT a supplement company or manufacturer.

Back in the day, we knew that most people can benefit from the proper use of dietary supplements. So that told us that dietary supplements needed to be part of a sound nutrition program. But we had NO desire to get involved in producing supplements until we started uncovering the problems associated with how supplements were developed and sold. Almost every popular brand we looked at broke at least one of the four laws that we used to scrutinize each product.

Our Four Laws
1) It must work as stated based on research
2) It must be safe as directed
3) Purity levels must be as stated (no contaminants)
4) There must be truth in labeling (the ingredients on the label must be in the bottle in the proper amount)

And all of this must be proved before it can be sold or recommended.

The 4th law is a product of the 1st, which brings me back to my conversation with the CEO. We started talking about all the different products on the market, which ones sell the best and why. I explained that unfortunately best sellers are popular for all the wrong reasons: exaggerated or unsubstantiated claims and/or the price is acceptable to the average consumer.
“Does it matter to you whether the products you carry actually work?” I asked the CEO. To his credit, he said “Yes, and there are studies to back up the claims of the products we carry.” I then asked if his staff takes the time to match the ingredient dosages and forms used in the studies that show a POTENTIAL benefit to the dosages/forms in his products. Of course he said no but that he trusts the formulators since the studies were cited. And that said it all.

Here’s why. It’s too expensive to do it right. If you ask a formulator to design a supplement to compete with another popular supplement, they can’t give you a product where the dosages of ALL the active ingredients match dosages used in studies without going way out of a competitive price range. Almost no other company puts in the amounts of ingredients that have been shown to be effective, so your competitor’s product – even though it might be completely ineffective – is cheaper for consumers. And most consumers don’t know the difference. They just see the price tag.

This is the method used to keep the price down and therefore competitive. Does a supplement contain the proper ingredients?  Yes. Does it contain proper amounts or dosage recommendations? No. So most popular dietary supplements violate both law 1 (it must work as stated) and 4 (truth in labeling). It can’t work as stated or implied based on the ingredient amounts, dosage or forms, and therefore the claims are unsubstantiated. In the end, more often than not, the very studies a supplement company cites to support their products actually prove that the product can’t work as claimed. How’s that for irony?

At some point, an extremely obese guy came in the room. He was the leader of this company’s sports nutrition group and wanted to know how we were different from a proprietary formula standpoint. That was an easy answer. I said, “Our formulas’ ingredients are in the right forms and dosages to make the difference we claim. And as I just told your CEO, other companies put in unsubstantiated ingredients or improper amounts of substantiated ingredients that make the product less or completely ineffective in order to keep the price down”. This guy had no idea what the right forms or dosages should be, so there was no point in discussing it further. He only knew the names of the ingredients that are hot in the media and told me that he was always on the lookout for products with a new component or combination of components that had a great story so it would sell fast.

Back to the supplement sales discussion. I began telling both of the guys in the room about how the four laws that govern our line of supplements automatically puts us in a difficult position to compete with popular brands.  Our business model is to license fitness facilities to carry our products, and we educate the employees (fitness professional) at those facilities about the science behind our products. We know that unless we have one of our certified fitness professionals explain the difference between our dietary supplements and lower-priced popular brands, we can’t compete.

For example, the fitness professional can give her client examples of the above dosage discussion that clearly explain how some supplements live up to their claims and some don’t. We outsell popular brands 10-1 in our outlets because of the elements of education and scientific proof in our business model. Each dotFIT product sale is a professional recommendation based on medical screening, ingredient or product compatibility, individual statistics and goals, NOT a sales clerk ringing up a sale driven by advertisement or a conversation where no one has a clue about the true science behind the product. Furthermore, if an ingredient is known to cause problems for certain types of people, we say so up front. We list all known ingredient contraindications or potential adverse events, which NO one else does in the supplement industry. They don’t have to, plus it might hurt a sale.

At this point in the meeting people began looking at me funny, like is this guy for real? Once they snapped out of it, they asked how they could get a professional supplement recommendation for themselves and their families. I told them to go to one of our over 700 health club outlets, call or e-mail one of our certified phone coaches, or visit our website and use the free Supplement Screener (which takes about 3 minutes). I then left the building.

I guess my day was tough because I had to face the cold hard truth that retailers don’t care enough about delivering the right message or substantiating claims because they are forced to focus on what might sell. I totally get that. I just can’t do it. I mean, why would I advise someone to waste their hard-earned dollars or to take something that’s not supported by experts who know what they’re talking about?

I believe that if you can’t prove it works and you don’t feel comfortable giving it to your immediate family, you can’t sell it. But maybe that’s just me.

-Neal

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dotFIT Partners with Sony Pictures & The Karate Kid

Friday, June 11th, 2010

dotFIT has partnered with Sony Pictures to be the official performance nutrition products and program for The Karate Kid starring Jaden Smith and Jackie Chan.  Fans can visit the dotFIT Karate Kid site (www.karate-kid.dotFIT.com) to learn about and purchase products and programs specifically designed to improve athletic performance.

dotFIT founder and CEO Neal Spruce will host a free webinar on June 29 about performance nutrition and health for young athletes during which attendees can win official Karate Kid gear. Sign up for the webinar by going to www.dotFIT.com/kkwebinar.

The film opens today, June 11, 2010. Visit the official movie site at www.KarateKid-TheMovie.com.  Check it out!

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Toxins in supplements? Not when you use dotFIT products.

Tuesday, June 8th, 2010

Recently there has been a lot of press about toxins being found in supplements, particularly in herbal supplements. So we wanted to take a few minutes to address why you DON’T have to worry about toxins when you use dotFIT products.

Our Science and Research Team that develops our product formulas includes experts from all areas of health and fitness – registered dietitians, researchers, physicians and sports medicine practitioners.

At our FDA Regulated, Drug Licensed manufacturing facility (Robinson Pharma, Inc.), all active and inactive ingredients are quarantined upon delivery and tested for purity and potency. If any impurities or lack of potency are found, the compounds are rejected and will not be used.

Testing continues throughout the manufacturing process to ensure that purity, potency and the exact ingredient variables are maintained for each and every product. All ingredients and finished products are tested for micro- and heavy metals, for pesticides and aflatoxins if the ingredient is prone.

With dotFIT dietary supplements, you have the same confidence you would if you were taking a pharmaceutical drug. We call it the dotFIT Pure Promise. If you have questions about our products or product formulas, you can call or email our support team at 877.436.8348 or support[at]dotfit.com.

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Transformation of a Figure Competitor – Week 5

Wednesday, February 10th, 2010

We are 10 weeks out from show time and everything is getting more intense physically as well as emotionally.  I’m starting to feel more hunger and cravings then I had prior but all is good.  My energy is still good and I broke my own record in my dead lift this week which was 225 lbs for 5 reps!!!!!!! I was so happy that not only did I achieve it but being able to achieve it at 14 % body fat.  I still weigh 131 pounds.  Let’s all hope my weight remains high as I continue to trim down.
Jodi Braun, back shot
An apple was eliminated from my lunch but at least my cardio has not increased more than 35 minutes.  The plyometrics have begun to be incorporated into my workout.  This is going to speed up my fat burn. My little exerspy will let me know of changes as I record the data.  The plyos are a killer and as much as I could shed a tear as I do them, I know the benefit and the reward at the end.  No pain, no gain right?  As I tell myself, “suck it up, Jodi!”

This week we are going to begin a weekly recorded documentary with the wonderful help of Anthony Fiore of Ocean Rock Studios.  We are going to document one workout per week leading up to the show.  This is a very exciting project getting under way, especially after just having my picture in this issue of Fitness & Physique.  Many wonderful things are happening and I am just planning on soaking it all in.

Along with all of my prep for the competition I am helping other women get ready for the show as well.  I hold figure workshops for women at all levels who want to either perfect their routines or women just beginning.  In these workshops I discuss not only presentation and posing but suit choice, hair, make-up, workouts and tanning.  I leave the diet to dotFIT and Warren’s guidance and between the both of us, a woman’s determination, goal and dream come true.  It’s a wonderful for me to be a part of someone else’s journey.  The best feeling is to watch your client grow not just physically but mentally as well and watching their confidence grow.  To have a part in it and become their role model is one reason I absolutely love my job. It does make you feel like you made a difference.

I practice what I preach and because I live the lifestyle it keeps my clients motivated.  Motivation can pick you up and take you further than you ever dreamed to go.  So keep your expectations higher than you can imagine.  A healthy lifestyle mixed with determination and desire will take you further than you ever thought possible.  Believe me, I know, I’m living it.

-Jodi

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Helpful Holidays Tips

Friday, December 11th, 2009


That time of the year is approaching again when we attend holiday parties and family gatherings. Even though we walk into the situation thinking we have it under control, the temptations of treats and our favorite foods often overwhelm us.

I am a fitness trainer and a professional athlete. I, like everyone else, want to indulge in some treats along with having a wonderful time with family and friends. I am not about to say this isn’t possible because it certainly is. It’s all about the planning of your food and keeping active.

Here are some tips that can allow you your favorite foods without feeling the guilt of your waistline expanding . . .

  • When attending a gathering or party, don’t skip meals the whole day. One would think saving the whole day’s worth of calories for the holidays festivities will balance out but in reality makes you so hungry, overeating is likely to occur. Keep to a normal eating schedule.
  • Don’t arrive hungry. Before you leave your home or office, grab a handful of almonds or a tablespoon of peanut butter. Even having a cup of coffee or tea can take the edge off. Drinking a large glass of sparkling water can do the trick as well.
  • Save the calories for what you really want to eat. We all have favorites, so try to indulge in what you really want and love instead of wasting calories on foods that you can do without.
  • Be careful of sodas, high-calorie juices and alcohol. These can add unwanted calories and weight without you even realizing it. Stick to beverages with low to no calories.
  • Increase your activity level. For those of you who don’t attend a gym, this could be the time to start. For those of you who attend the gym regularly, keep your normal routine. Try not to skip but if you do, don’t stress. Just go the following day. The whole point is to stay active. Daily planning is key. Whenever you can get it in, even if it is in 15 minute increments.
  • Keeping track of what you eat by logging it in the dotFIT Me program or writing it down is proven to make you more responsible and aware of what you are eating. Try it!!!
  • Stay hydrated during the day. Being thirsty is often confused with being hungry.

Remember in moderation we can all enjoy the treats we love. So enjoy your family and friends, be merry and ENJOY your holiday season!

contributed by Jodi Lynn Braun
IFPA Pro Figure Competitor & dotFIT Sponsored Athlete

Jodi Lynn Braun

Jodi Lynn Braun

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Cool features in dotFIT Me, the online weight control program from dotFIT

Wednesday, November 18th, 2009

I spend a lot of time showing fitness professionals how to use all of the features on the dotFIT Me program; there are a lot of them. When we designed this program, we really did try to be everything to everyone. Now I know they say (whoever the heck they are) that that cannot be done, but I must admit, we did a pretty good job, if I do say so myself (and I apparently do….gotta love a blog). In doing so, there are so many cool things this program does that I thought I would share a few of the more convenient features, starting with the nutrition section.

Nutrition Tab: Clicking the Nutrition tab along the top brings you to the nutrition options. These include:

  • Overview: when you first hit the nutrition page, scrolling down will show you the calories and percentage of protein, carbohydrate and fat for that day. Clicking a different day on the calendar will let you see the overview for that day (as a trainer, I use this feature to get a quick snapshot of what my clients are doing…or not doing).
  • Preferences: clicking this link on the upper left will give you access to numerous special features, such as:
    • Meal types: click this to select the actual meals you will be eating and logging. There are seven possible meals, select or de-select as appropriate.
    • My saved meals: view the meals you have saved. For example, many people eat the same breakfast everyday during the work week. Saving a meal is done from the food logging screen by clicking on the plate and silverware above that meal.
    • My Menus: your saved menus from the reference menu selection.
    • My Food: you can add foods to YOUR database that cannot be found in the CalorieKing database. Also, this is where you can add/delete the foods you have previously added.
    • Detailed View: this allows you to track specific nutrients and aspects of your diet, such as fiber, calcium and sodium. Clicking the blue “detailed view” button in the upper right side of the logging screen will allow you to see the detail you selected for each food item, meal and day.
    • Reference Menus: also on the upper left side. Clicking this will give you access to eight unique eating styles with calories appropriate to your goal.
      • Click the menu that interests you. If you want to use it, click customize menu in the upper right. You can then edit the menu, adding new food items, changing serving sizes or deleting foods. When finished, click “Save My Menu“. It will now be found in your saved menus section and via the link to my meals from the food logging screen.

Next time, we will look at some of the helpful features of the supplements tab.

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Cleansing and Detox: Fact, Fiction or Somewhere in Between?

Thursday, August 27th, 2009

Every month or so, I get a question about the value of detox or cleansing products and programs. Before giving an answer, it is useful to differentiate between the most common methods used and what risks, benefits and scientific validity exists.

Purpose

All methods are based upon the same premise: over time, “toxins” accumulate in the colon and can adversely affect one’s health and well being.  What exactly are these toxins? They have never specifically been identified. Removing these “toxins” is said to promote a healthy internal environment and boost your immune system and energy levels and some even go so far as to say the practice can cure illness, allergies and other sinister diseases such as fibromyalgia.

Common methods

Detox and cleansing methods (going forward referred to simply as D/C) fall into two broad categories:

1. Oral supplements, shakes or dietary regimens (generally liquid- or juice-based)

2. High colonics, enemas, colonic irrigation

The first method uses special herbal preparations, fasting or special liquid-based diets. There are scores of products available online and in health food stores that claim to detoxify and cleanse. The one thing that is conspicuously absent is scientific evidence that either refutes or confirms their effectiveness.  So it is one of those if-you-think-you-feel-better-then-you-do scenarios. That is referred to as a placebo effect in scientific lingo. The one thing that is generally experienced is weight loss. Why? Don’t eat for a couple of days, add in some diuretic herbs and you may lose several pounds of fluid. Keep in mind that fluid is not fat, so it is often added back shortly after the cleanse is terminated. Most of these formulas are probably of little danger to the user; some may offer some healthy nutrients and some may contain potentially problematic laxatives.

Colonics (enemas or colonic irrigation) are where a solution is used to irrigate the colon, washing out the aforementioned toxins. Colonics are actually used as a preparation for colonoscopy and other medical procedures, but not for any health or medical benefit. There are regularly cases of infection brought about by unsanitary or reused equipment in nonmedical instances.

Things to Consider

Doctors point out that the body has a natural system of checks and balances and that the digestive tract and bowel naturally eliminate waste material and regulate bacteria. Adding a formulation that radically alters this internal balance can lead to dehydration and, at worst, seriously disrupt electrolyte balance and potentially cause serious problems in individuals with pre-existing medical issues such as kidney or heart problems. Most oral preparations used in D/C are likely safe, but it would be best to run them by your physician or health care provider if you are taking prescription medications or have medical issues. Better to be safe than sorry.

On the positive side, there is evidence that reduced calorie intake (and fasting will definitely do this) over time may have some anti-aging benefits. However, this may be offset by the nagging hunger and lethargy you feel due to a lack of food.

If you are using D/C due to constipation, consider using some less drastic remedies that you should be incorporating into your daily routines anyway:

  • Drink plenty of fluids, especially water
  • Get enough fiber from whole grains, fresh fruits and vegetables
  • Exercise

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Why the Fuss Over Vitamin D?

Saturday, August 8th, 2009

The major function of vitamin D in the human body is to maintain blood levels of calcium and phosphorus by enhancing their absorption in the gut. Although the vitamin is essential, experts estimate that about one billion people are vitamin D deficient, since very few foods are fortified with the vitamin. Deficiency may lead to or worsen osteopenia (soft bones), osteoporosis (brittle bones), muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. There is also some evidence that the vitamin may reduce the incidence of several types of cancer and type 1 diabetes.

Others at Risk

The American Academy of Dermatology stressed that people with known risk factors for poor vitamin D status may need to get higher doses of the vitamin. Persons at risk include those with dark skin, the elderly, photosensitive individuals, those with limited sun exposure, obese individuals and those with fat malabsorption.

Target Levels

The Academy’s position statement indicates the standard reference intake levels for vitamin D are those set by the US Institute of Medicine (IOM). Currently, IOM recommends that children and adults up to age 50 should consume 200 International Units (IU) of vitamin D per day. Adults between 51 and 70 should take in 400 IU (10 μg), and adults 71 and over should consume 600 IU (15 μg). “The currently recommended adequate intake levels established by the Institute of Medicine may be revised upward due to evolving research on the increasing clinical benefit of vitamin D,” acknowledging that the US Department of Agriculture (USDA) recommends a daily total dose of 1,000 IU of vitamin D for supplementation of those at-risk for vitamin D insufficiency.

Recently, The American Academy of Pediatrics (AAP) doubled its recommended daily vitamin D intake for children and adolescents, citing concern over rising levels of rickets as well as new evidence that higher vitamin D intake may help prevent against a wide variety of diseases. “New evidence [also] supports a potential role for vitamin D in maintaining innate immunity and preventing diseases such as diabetes and cancer,” the new policy reads. The policy increases the recommended vitamin D intake for children and adolescents from 200 IU to 400 IU per day.”The recommendation is going to be essentially a supplement for every child and adolescent in the United States,” said co-author Frank R. Greer, a University of Wisconsin pediatrician.

Parting Words

So what intake should one strive for? There are still conflicting recommendations among major health and medical organizations. Consider this: there is a long history of inadequate recommendation of nutrient intakes in the US. Since the development of dietary guidelines, nutrient intake recommendations have continuously moved upward…by significant amounts. All food intake pattern studies have shown Americans to consistently fall well below ideal intake of essential vitamins and minerals. The old adage of you do not need to supplement, you can get it all from food is no longer practical. Americans have shown again and again that they will not get it all from food. Our goal at dotFIT is to optimize health and longevity, while reducing the risk of developing chronic age related diseases and cancers, based upon available science. Based upon the volume of data regarding vitamin D intake patterns and its importance, dotFIT has included 400 IU of D in its Kids MV (2 tabs), 600 IU in our Active MV (2 tabs) and 1000 IU in our Over 50 MV (1 tab).

-         Scott Pullen, MS, CES, PES

-         dotFIT Fitness and Nutrition Specialist

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