Leptin

-Excerpt from an article I read, thought I’d share…link below*

Picture a morbidly obese mouse, you know, the ones companies use to show as the “before” picture when marketing certain products.  Anyhow, let’s call him Jumbo. Jumbo is unique – he’s an ob/ob mouse. This is a mouse that becomes a type II diabetic, can’t stop eating, and packs away body fat like crazy. No matter how much you feed him, he won’t stop.
Poor Jumbo has a mutation in the gene coding for leptin – he’s totally missing it! His fat cells can’t properly communicate with his hypothalamus because he has no leptin. If you inject Jumbo with leptin, he’ll stop eating and lose weight, but the solution isn’t so simple for us non-mutants.  Most obese people don’t have missing or mutated leptin genes – they can make plenty of it. The problem is that in spite of leptin still finding and binding its receptors all over the body, no downstream message is sent. The system that senses leptin is broken.
This is called leptin resistance, a condition in which the brain can’t determine when body fat is at an okay level. The fat cells are sending leptin out to the hypothalamus to signal that fat stores are full. Leptin binds the receptors, but no downstream messages are sent. It’s like knocking on the door when nobody is home. In spite of all the extra body fat mass, the brain perceives starvation and orders fat storage. The kicker is that you’re also very hungry, and continue to eat more and more.
If you know anyone who just can’t stop eating like Jumbo, as tempting as it may be to instantly judge them, it’s likely not entirely their fault. Many obese people have metabolic systems that are simply broken. You can’t outrun Mother Nature, and if the leptin signaling is messed up, you can only control yourself so much.

 

For full article by John Meadows CSCS check out:  <http://www.t-nation.com/free_online_article/most_recent/control_leptin_and_control_your_leanness&cr=&gt;

The Forbidden (timing of) Fruit!

The Forbidden (timing of) Fruit!.

You’re Being Lied To…By The Scale!

You’re Being Lied To…By The Scale!.

People Don’t Plan to Fail… They Fail to Plan!

People Don’t Plan to Fail… They Fail to Plan!.

Quickfire Q & A….

Quickfire Q & A…..

Quickfire Q & A….

You asked for it, no literally…I’ve selected a handful of questions from emails, gym conversations, clients, and general inquiries that I’m asked most often.  To keep it interesting and fun (for those reading and myself), I narrowed it down to the questions that don’t require a long explanation, plus some that are just fun to think about!

Q: How much do you bench?

A: Just kidding…making sure I have your attention!!

Q: What key points do you find most important when trying to reduce body fat?

A: **Manage blood glucose; **Hydration (alkaline water should be included if poss.); **Hold yourself accountable; **Motivation/Passion/Goal Setting/Visualization; **Consistent hard work

Q: What 5 supplements will you never be without?

A: **Quality Whey Protein; **Vitamin (Ester) C; **Vitamin D(3); **Omega-3 Fish Oil; **Sea Salt (I use it liberally, 27 minerals that your body can actually use)

Q: If forced to choose only 1 exercise to use in your training, which would it be?

A: Deadlifts

Q: What kind of music do you train to?

A: Ideally…Nothing but the clang’n of the iron!  To answer the question, I’m definitely not into the heavy metal stuff, it makes me over stimulated and I can’t think straight…I prefer to slow the mind down and focus on the muscles!  Kings of Leon, Dave Matthews, Jack Johnson, pretty much anything Motown too!!

Q: Most common mistake you see people make in the gym?

A: People walking through the doors without a PLAN!

Q: Do you use any lifting equipment? Gloves, belt, wraps, etc..

A: Belts bother me!  I prefer to feel the weights, so no gloves!  I use straps for maybe 3 or 4 total sets ea. week(back movements)!  Wraps just take to long and I prefer to do my heavy compounds at the end of my training session to avoid the stress on my joints!

Q: What exercises did you do in your most recent shoulder training routine?

A: Reverse Pec Dec; Wide grip upright rows (stopping at bottom of pec’s); Behind the Neck Hammer Strength Press; Front raises (only do these every 3rd wk or so); Lateral raises (as many sets as it takes to completely engorge the muscle with blood, short rest between sets…I DO NOT count sets & reps on these)….Note: I typically do rear delts and traps w/ back, this particular workout I threw in rears w/ shoulders.

Q: What is your favorite “dieting” meal?

A: Grilled Sirloin; Roasted Red Potatoes; Mixed Greens w/ Romaine, Spinach leaves, Kale, Sprouts, and cucumbers

Q: Favorite cheat meal?

A: This is a toss up…it depends what I’m craving but it’s usually Pizza (not from those chains either, quality pizza!) or Chinese!

 

Yes or No’s…Plus one word answer questions…

Q: Do you recommend your clients set an alarm to have a shake in the middle of the night?

A: NO

Q: Do you agree w/the statement, “A calorie is a calorie?”

A: NO (emphatically)

Q: Will Jay Cutler win another Olympia title?

A: NO

Q: Who is Phil Heath’s biggest threat to take the title?

A: Evan (Centopani)…but not for a few years yet!

Q: Do you like the new IFBB points system?  Is there anything you’d change?

A: YES…I’d like to see a page out of the NASCAR book and have an overall points champion

Q: What pro athlete do you think would make the best bodybuilder? One current and one retired?

A: Retired- Bo Jackson…Current- Brian Cushing (Texans), although I’d love to see what Dwight Howard would look like if he trained/ate like a bb’er! FREAK

Q: Who or what was your bodybuilding inspiration as a child?

A: He-Man and Thunder Cats

Q: Favorite physique of all time?

A: That’s a tough one…I’d have to go with Lee Labrada (of course a shorter bb’er), but if I had to pick one guy @ one contest I’d go with Danny Padilla @ the 81′ Olympia!

Q: Ever a chance you’ll get on stage again?

A: YES

 

FAQ’s answered!

I WANT TO ANSWER SEVERAL OF THE QUESTIONS THAT I GET ASKED ON A REGULAR BASIS. I ALSO TRIED TO CHOOSE QUESTIONS THAT APPLY TO THE LARGE MAJORITY OF FITNESS ENTHUSIASTS. I’M A BELIEVER THAT KNOWLEDGE IS POWER, AND THAT PEOPLE ARE MORE LIKLY TO ABIDE BY CERTAIN PRINCIPLE’S IF THEY HAVE AN UNDERSTANDING OF WHY THEY ARE ADHERING TO THEM.

QUESTION- I RECENTLY HAD MY BODY FAT MEASURED. I WAS TOLD THAT MY LEAN BODY MASS IS 12O LBS, WHAT IS THE PURPOSE OF KNOWING THIS?

ANSWER- Lean Body Mass (LBM) is found by subtracting an individuals pounds of body fat from their total body weight. This number represents the combine weight of that individuals muscle tissue, bones. and organs. A person’s LBM is important for me as a trainer to know for the purpose of nutrition. I personally calculate a clients daily requirements for protein, carbs, and fat according to their LBM. A pound of fat at rest burns 2-3 calories per day, a pound of muscle at rest burns 20-30 calories per day. Therefore I calculate in accordance with the clients LBM, otherwise I call this feeding the fat. Once the LBM is found I take a number of variables into consideration before determining the final requirements for macronutrients.

Q- I’VE HEARD IT’S IMPORTANT TO INCLUDE BRANCH CHAIN AMINO ACIDS (BCAA’S) BEFORE AND AFTER MY WORKOUTS AS WELL AS THROUGHOUT THE DAY, IS THAT TRUE?

A- The amino acids leucine, isoleucine, and valine are commonly known as branch chain amino acids. These aminos in particular are required for muscle tissue repair and protein synthesis. BCAA’s are an essential part of creating an anabolic environment in order for the muscle building process to occur. One thing that a lot of people lose sight of is whey protein is comprised of over 20% BCAA’s. As long as you use a quality whey protein supplement a couple times per day, you are getting plenty of muscle building branch chain amino acids.

Q- I DO SIT-UPS AND CRUNCHES ALL THE TIME AND I STILL DON’T HAVE A SIX PACK, WHAT’S THE SECRET?

A- Let me make this simple….”abs are made in the kitchen and on the treadmill!!”

Q- MY DOCTOR TOLD ME I WAS BORDER LINE FOR ADULT ONSET(TYPE 2) DIABETES. WHAT CAN I DO TO MAKE SURE I STAY OFF PRESCRIPTION MEDICATIONS?

A- While I am not a doctor, I have witnessed a number of people learn to control their blood sugar by making a few simple changes. It’s important for everybody to understand how to control insulin for general health purposes. 1) Include more dietary fiber 2) Eat your protein and fats before your carbs at meals 3) Choose foods that are low on the Glycemic Index 4) Include plenty of essential fatty acids in your diet 5) Supplement with Vanadyl Sulfate and Chromium Polyniconate at meals. In order to truly know how foods and supplements affect your blood sugar I recommend using a glucometer.

Q- I KNOW THAT EATING PLENTY OF FRUITS AND VEGETABLES IS IMPORTANT FOR MY HEALTH AND I EAT THEM AS MUCH AS POSSIBLE. HOWEVER I STILL HAVE TROUBLE MEETING THE DAILY RECOMMENDED REQUIREMENTS, WHAT CAN I DO?

A-Correct, an active individual must eat plenty of fruits and veggies to get the required amount of vitamins and minerals needed for optimal health. However, due to poor soil quality, mass production, and the use of pesticides among other things reduces the nutrient value of the foods we eat. I believe it to be especially important for training individuals to include a multi-vitamin into their supplement regimen. The key things I look for when choosing a vitamin/mineral supplement are 1) At least 250 mg of vitamin C per serving 2) Between 20-40 mg of most B vitamins 3) A decent amount of calcium and magnesium.

Q- SOME FRIENDS OF MINE TRAIN AND DIET PRETTY SERIOUSLY BUT EVERY ONCE IN A WHILE I HEAR THEM TALKING ABOUT A CHEAT MEAL, WHAT’S WITH THAT?

A- Some trainer/nutritionist have their clients eat a cheat meal usually once a week for a few reasons. First, to maintain sanity during a strict diet. Second, it gives the individual something to look forward to as a reward for staying on the diet all week. The reason I personally have my clients eat a cheat meal is after maintaining a caloric restriction for a period of time then introducing a mass influx of calories at one time places the body into what I call a “hyper-metabolic state.” This process also has a positive affect on the fat burning hormones naturally produced in the body.

Q- WHEN I DO BACK EXERCISES LIKE ROWS AND PULLDOWNS I FEEL IT IN MY BICEPS AND SHOULDER AS MUCH AS I DO IN MY BACK. WHY IS THAT?

A- It’s virtually impossible to eliminate the biceps when training back, but there are a couple techniques to emphasize the back muscles. Start by not wrapping your thumbs around the bar or handle, place them on the same side as the rest of your fingers. Start your back movement by retracting the scapula before pulling with the arms. Mentally activate the muscle you are training to ensure complete concentration. Include plenty of isolateral exercises, I find this allows for more intense focus on each side. Some athletes find that straps or training hooks allow greater activation of the training muscles.

Q- I’VE BEEN READING ALOT ABOUT NUTRIENT TIMING AT SPECIFIC TIMES DURING THE DAY, CAN YOU CLARIFY THIS FOR ME PLEASE?

A- The only nutrient timing you need to worry about is every 3 hours. Make sure your getting a quality meal every 3 hours in the form of whole foods, shakes, or as a last resort a meal replacement bar.

Q- IM A WOMAN AND I LOVE LIFTING WEIGHTS BUT I DON’T WANT A “BULKY” LOOK. SHOULD I JUST DO MORE REPS WITH LESS WEIGHT LIKE I’VE ALWAYS HEARD?

A- This is a common misconception. First of all woman don’t naturally produce the hormones required for substantial muscle growth. A person can lift all the weight in the world but if they’re not providing the muscles with enough calories to spark growth, it just won’t happen. We grow muscle through the foods we eat not the weights we lift. As far a rep range goes stay in the 10-15 range. Lightweights for high reps does not burn more fat.

Q- I’M RECENTLY RETIRED AND WANT TO GET BACK IN THE KIND OF SHAPE I WAS IN YEARS AGO. AM I JUST KIDDING MYSELF TO THINK THIS IS AN ACHIEVABLE GOAL?

A- Absolutely not! I won’t be cliche by saying “it’s never to late” but I guess I just did. Believe it or not muscle maturity is not fully reached until the late thirties. The aging process takes place at a cellular level, if we can keep our hormones where they where in our youth we keep the body healthy from a cellular level. If we can prevent cellular degradation we could hypothetically live forever. Resistance training coupled with proper nutrition naturally keeps our bodies hormones functioning to the best of their abilities. Now I’m not suggesting weight training and a healthy diet will allow you to live forever, but it will ensure that everyday is an opportunity to improve no matter what age you are.

Ultimate Insulin/Glucose Control

INSULIN- THE DEATH HORMONE……OR IS IT??
BY: JASON CROCE
    ONE OF THE MOST FRIGHTENING THINGS I SEE WHEN I LOOK AT SOCIETY AS A WHOLE IS THE GROWING NUMBER OF INSULIN RELATED HEALTH ISSUES.  WHAT’S WORSE IS OUR FUTURE GENERATION WHICH ONCE WAS HEALTHY, ATHLETIC, STRAPPING YOUNG MEN AND WOMEN ARE NOW HUNCHBACK, POTBELLIED, OUTTA SHAPE FUTURE LEADERS OF AMERICA.  FOR THE FIRST TIME IN NEARLY A CENTURY  LIFE EXPECTANCY IS ON THE DECLINE.  IF THAT DOESN’T SCARE YOU ENOUGH CONSIDER THIS  DIABETES, OBESITY, HEART DISEASE, HYPERTENSION, ALMOST ALL TYPES OF CANCER ALONG WITH EVERY OTHER INSULIN RELATED HEALTH PROBLEM ARE SKYROCKETING AT AN ALARMING RATE.  YES, I AM BEING RATHER BLUNT BUT SOMETIMES IT TAKES TUFF LOVE TO OPEN PEOPLES EYES. I BELIEVE IT’S NOT INSULIN, RATHER LACK OF UNDERSTANDING HOW TO CONTROL INSULIN THAT IS KILLING AMERICA.  WHAT I WANT TO PROVIDE YOU WITH IS THE HOW’S, WHAT’S, AND THE WHY’S OF UNDERSTANDING INSULIN, IT’S FUNCTION, AND HOW TO CONTROL IT THROUGH FOOD AND SUPPLEMENTATION.
    I FIRST WANT TO DISCUSS GLYCATION, A SUBJECT THAT I HEAR VERY LITTLE ABOUT IN THE FITNESS/ BODYBUILDING WORLD BUT DOES GETS SOME PRESS TIME IN THE ANTI-AGING/ LONGEVITY ARENA.  IT’S INEVITABLE THAT THE PROCESS OF GLYCATION WILL ULTIMATELY OCCUR IN EVERYBODY THROUGHOUT THE COURSE OF YOUR LIFE, SOME MORE OFTEN THAN OTHERS IN FACT IT MAY BE HAPPENING AS YOU READ THIS.  GLYCATION IS THE RESULT OF A SERIES OF PROCESSES THAT CAUSES DAMAGE TO THE CELLS BY A SUGAR MOLECULE BONDING TO A PROTEIN OR LIPID MOLECULE WITHOUT THE CONTROLLING ACTION OF AN ENZYME.  BASICALLY IT’S THE DAMAGE YOUR CELLS ENDURE BY HAVING CONSTANTLY ELEVATED BLOOD GLUCOSE LEVELS.  IT APPEARS THAT OF THE 3 SUGARS, FRUCTOSE AND GALACTOSE HAVE APPROXIMATELY 10 TIMES THE GLYCATION ACTIVITY AS GLUCOSE, THE PRIMARY BODY FUEL.  GLYCATION IS THE FIRST STEP IN THE EVOLUTION OF MOLECULES THROUGH A COMPLEX SERIES OF SLOW REACTION’S LEADING TO ADVANCED GLYCATION END-PRODUCTS (AGE’S).  SOME AGE’S ARE BENIGN, AND SOME MORE REACTIVE AND CAN BE IMPLICATED IN MANY AGE RELATED CHRONIC ILLNESSES SUCH AS: TYPE 1AND 2 DIABETES (BETA CELL DAMAGE), CARDIOVASCULAR DISEASE, ALZHEIMER’S DISEASE, CANCER, PERIPHERAL NEUROPATHY, DEAFNESS, AND BLINDNESS.    IT’S HARD TO BELIEVE THAT SOMETHING AS SIMPLE AS A SUGAR MOLECULE COULD BE SO DETRIMENTAL TO THE BODY AS A WHOLE.  THE REASON GLYCATION HAS THE ABILITY TO EFFECT SUCH A WIDE RANGE OF DISEASES IS THE RESULT OF THE VERY BASIC LEVEL AT WHICH GLYCATION’S INTERFERE WITH MOLECULAR AND CELLULAR FUNCTIONING THROUGHOUT THE BODY.  KEEPING THE BODY HEALTHY FROM A CELLULAR LEVEL SHOULD BE THE CORNERSTONE OF LIVING A HEALTHY LIFESTYLE.
    I WANT TO TAKE MOMENT TO EXPLAIN THE SEQUENCE OF EVENTS THAT TRANSPIRES THROUGH THE COURSE  OF EATING FOOD TO THAT SAME FOOD BECOMING THE ENERGY THAT GIVES US THE ABILITY TO PERFORM AT OUR VERY BEST.  FIRST ,YOU EAT A MEAL CONSISTING OF PROTEINS, FATS, AND CARBS.  THE CARBOHYDRATES ARE BROKEN DOWN INTO SUGARS CALLED GLUCOSE WHICH ENTERS THE BLOODSTREAM THROUGH THE SMALL INTESTINES.  AS BLOOD GLUCOSE RISES, INSULIN IS RELEASED BY THE PANCREAS TO DISPERSE THE GLUCOSE.  THE CELLS HAVE INSULIN RECEPTORS POSITIONED SO THAT INSULIN CAN BIND TO THEM FACILITATING GLUCOSE ENTRY AND UTILIZATION IN THE CELLS.  ONCE INSIDE THE CELLS, GLUCOSE IS BURNED TO PRODUCE HEAT AND ADENOSINE TRIPHOSPHATE (ATP), A MOLECULE THAT STORES AND RELEASES ENTRY AS REQUIRED BY THE CELL.  AFTER A PERIOD OF TIME IF CARBOHYDRATES ARE NOT RE-INTRODUCED INTO THE BODY THE PANCREAS WILL MANUFACTURE A HORMONE CALLED GLUCAGON.  THE PANCREAS RELEASES GLUCAGON WHEN INSULIN LEVELS ARE LOW TO CONVERT AMINO ACIDS INTO GLYCOGEN.  IT’S REALLY THAT SIMPLE PEOPLE.  MAINTAINING A HEALTHY DIET CONSISTING OF COMPLEX CARBOHYDRATES, ESSENTIAL FATS, AND LEAN PROTEINS EATEN AT CONSISTENT INTERVALS THROUGHOUT THE DAY.  COMBINED WITH RESISTANCE TRAINING AS WELL AS CARDIOVASCULAR EXERCISE CAN IMPROVE INSULIN EFFICIENCY GIVING THE GLYCOGEN WE EAT A PLACE TO STORE.  
    I’M NOT JUST WRITING ABOUT THIS TOPIC BECAUSE I WANT A PLATFORM TO GIVE MY OPINION ON WHY AMERICA IS THE MOST OUT OF SHAPE AND OBESE COUNTRY IN THE WORLD.  NO, BECAUSE I BELIEVE THAT IF YOUR NOT PART OF THE SOLUTION YOUR PART OF THE PROBLEM.  WHILE I UNDERSTAND THAT NOT EVERYONE IS GOING TO CHANGE THE WAY THEY EAT OR START EXERCISING MORE OFTEN,  I CAN TELL YOU ABOUT A COUPLE OF SUPPLEMENTS THAT CAN TRULY HAVE DRAMATIC AFFECTS ON CONTROLLING INSULIN LEVELS.  I CAN SAY THIS WITH CONFIDENCE BECAUSE I’VE SEEN THE BENEFITS FIRST HAND.  OVER THE YEARS I HAVE DONE NUMEROUS EXPERIMENTS ON MYSELF USING A GLUCOMETER  TO MONITOR THE EFFECTS THAT ALL KINDS OF FOODS HAVE ON BLOOD SUGAR WITH AND WITHOUT A NUMBER OF DIFFERENT SUPPLEMENTS.  ALONG WITH HANDS ON EXPERIMENTS I HAVE ALSO COMPILED A BOAT LOAD OF RESEARCH TO FURTHER CONFIRM MY SAME FINDINGS THAT SUPPLEMENTATION WITH CHROMIUM POLYNICOTINATE AND VANADYL SULFATE CAN PLAY A SIGNIFICANT ROLE IN THE REDUCTION OF BLOOD GLUCOSE LEVELS.   CHROMIUM IS A CO-FACTOR OF INSULIN, STUDIES SHOW SUPPLEMENTATION WITH CHROMIUM ALLOWS THE INSULIN THAT THE PANCREAS DOES PRODUCE TO BE USED IN THE MOST EFFICIENT MANNER POSSIBLE.  NIACIN BOUND CHROME AKA CHROMIUM POLYNICOTINATE IS SUPERIOR TO ALL OTHER FORMS OF CHROMIUM.  NIACIN BOUND CHROME HAS ZERO TOXICITY EVEN IN HIGH DOSES.  IT HAS A 600% GREATER BIO-AVAILABILITY THAN CHROMIUM CHLORIDE AND IS 300% BETTER THAN CHROMIUM PICOLINATE.  ADDITIONAL CLINICAL TRIALS HAVE SHOWN CHROMIUM POLYNICOTINATE LOWERS SERUM CHOLESTEROL LEVELS AND IMPROVES HDL(GOOD) CHOLESTEROL, LOWERS BLOOD PRESSURE, REDUCES BODY WEIGHT,  INCREASES LEAN BODY MASS AND OF COURSE PROMOTES PROPER INSULIN FUNCTION IN THE BODY.  THE OTHER PART OF THE EQUATION IS VANADYL SULFATE.   VANADYL IS A TRACE MINERAL FOUND IN THE BODY THAT HAS THE ABILITY TO “RE-SENSITIZE” THE MUSCLE RECEPTOR TO ACCEPT GLYCOGEN.  IT’S LIKE TURNING AN OFF SWITCH, ON.  TAKE A DRUG ADDICT FOR EXAMPLE, AFTER AWHILE THE INDIVIDUAL WILL HAVE TO CONSUME MORE OF THE DESIRED DRUG IN ORDER TO ACHIEVE A HIGH.  WE AS HUMAN’S EAT FOOD FROM THE TIME WE ARE BORN TILL THE TIME WE DIE.  OVER TIME THE MUSCLE RECEPTOR LOSES IT’S SENSITIVITY TO RECEIVE NUTRIENTS FROM THE BLOODSTREAM.  THIS IS WHERE “RE-SENSITIZING” THE RECEPTOR BECOMES A BETTER SOLUTION THAN EATING MASS AMOUNTS OF FOOD IN ORDER TO RECEIVE COVETED NUTRIENTS NEEDED FOR OPTIMAL HEALTH.  WHEN COMBINING CHROMIUM POLYNICONATE AND VANADYL SULFATE, 1 PLUS 1 NO LONGER EQUALS 2, IT’S MORE LIKE 3 OR 4.  THE RESULTS THAT CHROME AND VANADYL  HAVE ON GLUCOSE DISPOSAL ARE  COMPARABLE TO PRESCRIPTION DRUGS IN MY OPINION.  I HAVE WITNESSED TYPE 2 DIABETICS TAKING GLUCOPHAGE (METFORMIN) CHANGE THEIR DIET, BEGIN EXERCISING, AND START SUPPLEMENTATION WITH VANADYL AND CHROME AND NO LONGER NEED PRESCRIPTION MEDICATION.  OF COURSE I AM NOT A DOCTOR AND DO NOT RECOMMEND STARTING ANY SUPPLEMENT REGIMEN WITHOUT SPEAKING WITH A PHYSICIAN.  BOTH VANADYL AND CHROME ARE NATURALLY OCCURRING IN THE BODY.  BY INCLUDING GLUCOSE DISPOSAL AGENTS SUCH AS VANADYL AND CHROMIUM YOU ASSIST THE BODY IN USING INSULIN  EFFICIENTLY.  THEREFORE PUTTING THE LEAST AMOUNT OF STRESS ON THE PANCREAS AS POSSIBLE.  ONE THING ALMOST EVERY LONGEVITY STUDY HAS IS COMMON IS THAT REDUCING THE STRESS PUT ON THE PANCREAS IS CONDUCIVE TO LIVING A LONG AND HEALTHY LIFE.  I TRULY BELIEVE THAT THESE 2 SIMPLE MINERALS COULD HAVE AN IMMEDIATE IMPROVEMENT ON THE HEALTH OF AMERICA AND ADD TO THE QUALITY OF LIFE AROUND THE WORLD,  “PEOPLE DON’T PLAN TO FAIL, THEY FAIL TO PLAN!”

starting a nutrition program 101!!

starting a nutrition program 101!!.