Friday, January 30, 2009

How To Get Abs Without Doing Any Crunches!

Get your FREE 21st Century 6-pack Abs Training Report by clicking the link below.

Resurrect your body back to life!


PS. Next boot camp starts February 9th. I hope to see you there. If you haven't been out before come out for an entire week FREE and give it a try to see if you like it...we know you will :)

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The 6 Minute Super Bowl Half-time Workout!

For all you football fans, it's a big game coming up on Sunday!

So, just in case the halftime show isn't the best, or you overdid it with the junk food, I put together a 6 minute fat burning workout using only one piece of equipment, a jump rope.

Note: if you don't have a jump rope substitute it for jumping jacks.

Check out the video below to get a detailed description of this workout:

Resurrect your body back to life!

Tyron Tweet This

Tuesday, January 27, 2009

Vancouver Personal Trainer Shares Healthier Super Bowl Recipes To Cut Thousands of Calories Come Kickoff!

With Super Bowl Sunday just around the corner, the time is now to start getting your goodies together for the game. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

Use the following list of both approved food choices and/or healthier substitutes for typical party foods. This list will help to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. You may even like them that much that you continue using them for parties and social gatherings over the course of the year, you may very well prevent 5-10 lbs of fat gain… easily!

Section I - Appetizers

• Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marinara based sauces over creamier versions)

Section II - Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Lipton Green Teas (or other low calorie/carb beverages, sweeten with stevia if you like)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III - Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV - Desserts

• Prograde Cravers (100% organic chocolate snacks bars) Check them out HERE.
• Larabars
• Garden of Life or Living Fuel bars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

BONUS - To Save Thousands of Calories on Super Bowl Sunday Use These Top 10 Tips

1.) Go the Naked Sandwich Approach: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Do Away With Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) No more fasting before a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more will cause you to crave junk foods high in both fat and refined sugars.

5.) Out with the White and in with the Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies.

6.) Focus on eating lean proteins and fruits and veggies FIRST! Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Important Tip: never eat directly out of the bag or community bowl but use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Go for guacamole over cheese for your salads and chips. Guacamole is high in heart healthy monounsaturated fats and it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation (hard cheeses that is), it can be easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: As strange as it may sound protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and chew your food a certain number of times before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Resurrect Your Body Back To Life!

Tyron Tweet This

Sunday, January 25, 2009

Is Going To Bed Too Late Making You Fat?

Guest blog post by my friend Vreni Gurd, CHEK Level 3

Is going to bed too late making you fat?

Many of our hormones are intimately related to circadian rhythms, and their function gets thrown off when we completely ignore the fact that night follows day, and day follows night. During the longer days of summer, mammals are hardwired to find sustenance to store as fat, to help them last the shorter days of winter where they will be either hibernating or eating less due to lack of food availability.

In humans, this hardwiring shows up as a desire for carbohydrates. By choosing to stay up with the lights on, watching TV or doing computer work late at night long after the sun has gone down, our hormonal system is fooled into believing that it is still day, resulting in increased cortisol and insulin levels, which makes you want to snack, and most likely on carbohydrates. In today's wealthy countries, winter does not mean a lack of food availability, so late night snacking is often the result.

Even if you do not snack, staying up late regularly causes cortisol to release a nightly dose of sugar into the bloodstream for energy, insulin then rises to store that sugar as fat. Constantly high levels of insulin are an important factor in developing insulin resistance and type 2 diabetes. And if you are insulin resistant, smelling a pastry will make you fat! Therefore, fat storage is largely controlled by the amount of light you are exposed to and the insulin resistance it causes. (note: protein types will often sleep better with a small protein snack before bed.)

Going to bed by 10pm lowers your night-time cortisol and insulin levels, and raises your melatonin levels, which prevents this whole cycle from developing. Now that it is fall, try to go to bed 15 minutes earlier every week if possible. In the winter most of us need about 9.5 hours of sleep.

For those of you in the Vancouver area, I will be presenting a two-hour nutrition seminar on Tuesday Jan. 27th from 7 to 9pm. For more information and how to register, reply to this email and I will forward you the poster and registration information. Hope to see you there!

Please do keep the comments coming on my blog at If you want to search for other posts by title or by topic, go to

Related tips
Melatonin, our rest and repair hormone
Light pollution messes with our hormones

Chek, Paul; How to Eat, Move and Be Healthy! Chek Institute, San Diego, CA, 2004.

Chek, Paul; Oliver, Clifford, Remsen, Julie; Optimum Health and Fitness Through Practical Nutrition and Lifestyle Coaching Chek Institute, San Diego, CA, 2002.

Formby and Wiley; Lights Out! Sugar, Sleep and Survival Pocket Books, New York, NY, 2000

Smolensky and Lamberg; The Body Clock Guide to Better Health Holt and Company, New York, NY, 2001.

Copyright 2006 Vreni Gurd
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Resurrect your body back to life!


PS. My next boot camp starts up February 9th so claim your FREE 1-week trial and starting losing the weight and body fat you've gained by staying up so late! Tweet This

Saturday, January 17, 2009

Vancouver Personal Trainer Reveals the Best Lower Body Exercise Ever!

As a fitness trainer, it's common to be asked, "What exercises are best for ______” fill in the blank. The most common area of course is the stomach but right behind it are the hips and thighs (specifically from my boot campers).

Today I’m going to give you the inside scoop on one of the best lower body exercise. Get ready for results! I call it the "Bulgarian Split Squat". Want to thunder-thigh proof your body? Master this!

One of the great things about this exercise is you cover a number of muscle groups at ONCE and thus don't need to worry about individual body part training. I am a strong believer in total body training, meaning that we train the upper body, lower body, and core during every single workout.

By training the whole body at once we maximally stimulate lean muscle gain and metabolism and promote total body fat burning in order to effectively eliminate the body fat not only throughout the body but also in those stubborn fat spots. If you want to get any noticeable results (the key is noticeable as you will get stronger and better conditioned but most if not all people want to see change), a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is critical.

It is also important to know that you lose fat in a genetically predetermined way. You can do all the crunches you want but without total body training, proper eating habits, and enough time to get to those stubborn fat areas you will never get rid of your gut, jiggly arms, or the junk in the trunk.

Moving onto the main event: one of the world’s greatest lower body exercise. You may want to choose single leg exercises in lieu of their double leg counterparts for a lot of reasons. For people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run. Furthermore, I feel there’s often such a strength and/or flexibility imbalance between one leg and the other for most people that it’s critical to address one leg at a time to really shore up the weak links from the start.

Case in point. One of my clients has been having good success with his exercise program, has lost about 10 pounds thus far, and has nearly completely gotten rid of his hip/groin pain that he's had for YEARS. However, I did notice just last week that he displayed a muscle strength discrepancy between his left and right legs while doing single-leg squats, but wasn't evident while doing double-leg squats. So make sure you incorporate single-leg movements and not just double-leg exercises.

Now for the Bulgarian Split Squat. So basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. In general, exaggerate how far you put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer force on the knees. Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Finish the rep by explosively driving through your front heel to return to the top of the movement. You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.

See the video below for a complete demo of all of the different variations of the Bulgarian split squat:

This exercise really helps strengthen your vastus medialis muscle, that inner quad muscle that looks like a teardrop, that’s heavily responsible for tracking your patella and keeping your knee caps in line. So if you have a history of overtraining or patella-femoral issues this exercise is phenomenal for keeping your knees as bulletproof as possible.

Also, what’s great about it too is that it provides a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for those who sit for extended periods of time. Any exercise that allows you to simultaneously stretch and strengthen your body is a goldmine. No more wasting your time with the adductor "squeeze" machine, it's time to crank it with one of the world’s best lower body exercise today!

Resurrect your body back to life!


PS. Get a FREE 1-week trial to boot camp today by emailing Tweet This

Wednesday, January 14, 2009

Vancouver Personal Trainer Shows A Workout To Help You Lose Fat Fast!

Check out the workout of the day for my Vancouver Boot Camp Resurrect Your Body Boot Camp below:

Your body will be supercharged to burn an elevated amount of fat for HOURS AFTER you finish ;)

crank it!

Tyron Tweet This

Monday, January 12, 2009

Vancouver Personal Trainer Reveals 4 Safe Shovelling Tips To Save Your Back

We’ve just come through one of the biggest snowfalls of Vancouver history. If you are like most people you probably don't like shovelling and you probably like it even less if you hurt yourself in the process. I can just imagine the number of people so far that have tweaked their backs in their zealous attempts to keep a clear driveway. Be prepared the next time you're covered in snow.

So, without further adieu, here are my top four safe shovelling tips for the next snowfall:

1.) Perform a Proper 5-Minute Warm-up Before Shovelling

As is common before intense exercise, many people fail to properly warm-up and get their bodies ready for the rigors of shovelling snow. Let’s face it, when the snow is wet, it's real work moving it around. And if your body is tight and cold then you will dramatically increase your chances of short or long-term injury.

Below is a great shovelling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Reverse Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling

Amongst avid shovelers, back pain is probably the biggest complaint. A sore or tight back usually stems from restriction at the hips (see the warm-up above to best remedy this). There is a greater risk of lower back injury when using a parallel stance as there's a greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, by simply switching to a split stance while shovelling, where one leg is forward and the other leg is back, will not only significantly lessen this hyper flexion while bending over, but will also help actively stretch those tight hips at the same time. To create an even balance in the muscles that are worked, do an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

3.) Point Your Toes In Same Direction of Shovelling

This is a continuation of the last tip. Even when you split your stance, you can still be susceptible to injury when tossing snow behind you. So, to further prevent injury, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

4.) Shovel EQUALLY to BOTH Sides

This is a further continuation on the last two tips and one I am guilty of. A mistake people make is always shovelling to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So in the split stance position with your toes pointing in the same direction, be sure to do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard. Seriously, it’s not cool getting hurt while shovelling. It’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. So feel confident about picking up your shovel, getting some exercises and stay injury-free in the process.

Resurrect your body back to life!

Tyron Tweet This

Tuesday, January 6, 2009

Turning Resolutions into Results Continued...

Step Two - The What and When: What do you want to accomplish and when do you want to accomplish it by?

Last day we figured out the "Why": you want to look better and maximize your sexy! (that's motivating isn't it?) Now from this we need to establish what objective goal(s) need to be met so this resolution goes from fantasy to real world results.

There are three major ways you can track “look better” progress and these are ones I use with my clients, in order of importance from least to most important:

1.) Scale Weight: Although the least important of the three, albeit it does give us a number that’s worth tracking. Though body fat percentage through skinfold measurements (what I use with my clients) would be a much better method of tracking progress, it is not possible to do it by yourself and other forms of body fat measuring such as DEXA scans, althought not expensive, do have a cost associated with them. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. However you may find it better with tracking your weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2.) Dress/Pant Size: Simple but profound. Would it be safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Want to know a good motivator? Select one dress or one pair of pants that you really want to get and keep it out in view and once a week or once every two weeks try it on, as this is the goal in mind. I encourage my clients to assess how they are fitting in their clothes and whether they are feeling looser and their bodies are feeling tighter. If you are following the right program it is not atypical to lose a dress and/or pant size every month (until you get to your ideal dimensions). Check out what results others are getting at It's powerful to literally be able to feel yourself comfortably get into clothes that use almost rip when you put on!

3.) Digital Pictures: As much as people don't like this, pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. What you may want to do is take pictures wearing exactly what you want to look your best in. What a powerful motivator! Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs and a flat stomach, then you best believe that you need to take pictures of your stomach to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. I assuming most clients don't like the picture part (from their slight complaining) however once their body transforms into what they desire, they'll be sure glad those pictures were taken. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. You may want to take new pictures either bi-weekly or monthly until you reach your goal(s).

Step Three - Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

We've discovered what you want to accomplish and why, now it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.

In general, the number one thing that most people will say is, "I'm just too busy and tired and don’t have enough time to workout or make meals." Does that sound like you? If you're honest with yourself you'll agree that there is always hidden time throughout the day and week that can be freed up if you re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. What I like to tell clients is make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. Sorry it had to be brought up. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking your best or having that extra beer or glass of wine? The choice is yours. Of course I'm not saying you have to avoid alcohol altogether but it would be a good idea until you achieve your goal(s). Remember, once you achieve your goal(s), alcohol can be added back in with moderation. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. Clients that have the most success have undergone their transformation with the support of other friends or family members. Support is so crucial, as it's too easy to rationalize a food or drink to yourself. Also, most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they (your support team) are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success you desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

Resurrect your body back to life!


PPS- Grab a FREE 1-week trial to Resurrect Your Body Boot Camp and turn those resolutions into real world results...that last! Tweet This

Monday, January 5, 2009

Resolutions into Results - The Fitness How-to

Over the last several years of running my personal training and boot camp businesses, I have helped people markedly improve their overall health, performance, and body composition. I know what it takes to help people lose ugly, unwanted body fat FAST and keep it off! My integrated rapid fat loss training and nutrition system is part of what has helped these clients, however its not the only thing. So lets delve into something powerful; something that must be set in place before you can even start to think about following a fitness program.

What do you think is the real secret behind a fitness enthusiast's success? Well, if your answer is a sound training and nutrition system, then your answer is wrong. Of course it is necessary and of importance, BUT unfortunately it’s meaningless if someone is unwilling to start it AND stick to it, right? The key is sticking to it.

So, it appears one of the most important components of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article today. I am going to literally walk you through a three step goal setting process. This is key to weight loss success and I go through it with clients and its part of my initial consultation process with clients.

Before I get into this goal setting process, I just want to mention something. I know a lot of people think goal setting is just a cheesy, useless thing. The bottom line is that the most successful people out there, and I mean not just weight loss success, I am talking business, lifestyle, etc., are shamelessly goal driven. They know exactly why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success. This is what I want to teach you how to do today, so let’s get to it!

Step One - The Why: Why do you want to do this?

This is where it’s time to get real. In an average initial consult I do, when I ask why they have contacted me today, here is the typical blanket response that I first hear:

“Well, I just want to get healthy and lose weight I guess.”

In the long run that won't do it. It's a good thing to want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to keep them committed every week to workout and stick with it (this is an area where people really miss it) or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Ultimately everybody, including YOU, wants to look better. You know it’s true and frankly that’s okay because the desire to improve one’s appearance is a powerful motivator.

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put forth their best image at work. And of course, preparing for big events that have built in deadlines is an excellent one. Wanting to get as lean and tight as possible to rock that dream bathing suit in Argentina, or get off the plane in Texas when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works! This is the stuff that gets people jacked up and ready to commit to making some real changes. How do I know? Well, this is what I do with my own clients and I know I know from past experience if I want a client to see their goals reached, its got to be more than just "I want to lose weight and be healthy".

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is much easier.

Resurrect your body back to life!


PS- Stay tuned for steps II and III later in the week...

PPS- Grab a FREE 1-week trial to Resurrect Your Body Boot Camp and turn those resolutions into real results...that last! Tweet This