The following comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods can be used to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. Using these strategies consistently for parties and social gatherings over the course of the year, not just for the Super Bowl, could prevent 5-10 lbs of fat gain!

Section I- Appetizers

• Naked 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 marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• 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)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

Enjoy the Super Bowl Festivities, especially the commercials, but eat responsibly!

Leave a comment with your pick to win and your strategies to stay healthy today!

Committed to your health,

Heath Herrera, M.Ed., CSCS, YFS1

P.S. – BONUS: Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday <<— CLICK HERE

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.) Eliminate 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.) Do Not Fast in Preparation:  Fasting for a feast can 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 make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with 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 (see “Go Naked” above).

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.) Never eat directly out of the bag or community bowl and 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: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but 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, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

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

Enjoy the game,

Heath Herrera, M.Ed., CSCS, YFS1

We’ve seen it on TV– people losing hundreds of pounds and transforming their bodies and lives right in front of us. What would you do if that opportunity came to San Marcos? Would you sit idly by and watch your friends and neighbors change their lives, or would you join them?

This isn’t a pipe dream. It’s a reality.

Heath Herrera, owner of HH Fitness in San Marcos, has just announced his partnership with Personal Trainer Food– the hottest pre-made meal delivery system in the country– Fitness Consulting Group, and the Fitness Revolution franchise to put together their first ever National Transformation Contest.

Herrera says, “I love helping people change their lives. Unfortunately there is so much misinformation out there, and many struggle with finding the right knowledge to make positive changes. This contest is going to help a lot of people make big changes in their lives and hopefully inspire many others to do the same.”

HH Fitness has also teamed up with Diaz Martial Arts to offer local support throughout the community and also plenty of prizes to the contestants.

The contest, which will kick off on January 23^rd all throughout the country, is an 8 week long, life changing event, consisting of proven training programs and workouts, and of course, a nutrition program designed to boost metabolism and promote healthy lifestyle changes.

The goal is for contestants to develop habits that will allow them to turn back the clock, add years onto their lives, and feel confidently about their bodies.

Over 100 fitness facilities throughout the country will be involved, and the winner at each location will be evaluated for the opportunity to win a national grand prize of a spot in a Meal Movement commercial and a place as a spokesperson for the company.

The real winners, however, will be the participants and their families. “This isn’t just a quick fix. We want to help these people get their lives back,” said Herrera

Over the next 8 weeks, we will be providing updates as well as chronicling their journeys online as well as at Diaz Martial Arts. You can follow along at HHFitnessBlog.com for updates, video, and pictures.”

Of course, if you want to do more than just follow along, the National Transformation Contest is open to all applicants who wish to enter. For more information on how to transform your body and your life, contact Heath Herrera at 512.787.2219 or HeathHerrera@HHFitness.com.  You can also visit our sign-up page to learn more and to sign up:  CLICK HERE

Fitness Revolution – San Marcos owner, Heath Herrera, M.Ed., CSCS, is a firm believer in giving back to the San Marcos community. Herrera claims “It’s clear that we all really need to stick together and help each other out when we can. We have a really tight-knit group of campers and they always go above and beyond in helping others.”  We will be trading a free workout for every frozen turkey or $10 donation brought in. Herrera goes on further stating “The San Marcos community continues to be overwhelmingly receptive to our program, so it is an absolute honor to have the resources to be able to give to back to such a great cause.”

Fitness Revolution – San Marcos believes that no family should be left without a turkey for the Thanksgiving holiday. “A basic American right that no family should be denied,’” says Heath. “Humbly, we will do everything in our power to make sure as many needy local San Marcos families as possible have a hot meal for Thanksgiving.”

To make the turkey even tastier for needy families this Thanksgiving, HH Fitness will also be providing one coupon to each recipient family for a free month boot camp membership to jump start their fitness in 2011. Their large group workouts feature a music interval training system that burns nine times more fat than ordinary exercise. Herrera states “We help people get fit and burn fat like crazy with our Fitness Boot Camp Program. The best part about our training system is the host of equipment-free exercises utilized. So even if someone cannot continue with our camps they will be able to keep up with their workouts in the comfort of their own home!”

HH Fitness Boot Camps are currently in progress at Diaz Martial Arts and Central Texas Medical Center in San Marcos and the Studio of Dance in New Braunfels. All newcomers receive a free 2-week trial to HH Fitness Boot camps at Fitness Revolution – San Marcos. To learn more information about Fitness Revolution – San Marcos and HH Fitness Boot Camps visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.

The Hays County Food Bank is a 501(c)(3) nonprofit organization. Since 1984, the food bank has been providing food to senior citizens, low-income families with children and individuals who are chronically ill, disabled or have otherwise fallen on hard times.  Last year the Food Bank provided more than 2,000 Thanksgiving turkey boxes to those in need. Visit www.haysfoodbank.org for more information. Find us on Facebook at www.facebook.com/hays.county.food.bank. The Hays County Food Bank is located at 220 Herndon Street, San Marcos, TX 78666.

The Release your Inner Super Hero Boot Camps was a collaborative effort between the United Way of Hays County and HH Fitness to raise awareness for the efforts put forth by the United Way. In return for a $20 donation brought in by participants, HH Fitness provided a workout at Diaz Martial Arts. All contributions were collected at the door with 100% of a participant’s donation going to the United Way of Hays County.

Pictured (L to R) – Top Row: Jennifer Abshire, Priscilla Delgado, Maxine Schaffer, Dale Shively, Rebecca Shively, Captain Live United, Diane Gregerson, Luara, Daniels, Nick Aluotto, Bill Pogue, and Bill Henry.  Bottom Row: Cory Thornton, Michelle Harper, Daniel Guerrero, Pam Dever, Heath Herrera, Wendy Shanks, Kim Herring, and Shelley Henry; not pictured: Michelle Lenderman

“Amazing super hero workout this morning,” said Priscilla Delgado, a super boot camp participant.

HH Fitness Founder, Heath Herrera, M.Ed., CSCS, YFS1 is a firm believer in giving back to the San Marcos community. Herrera claims “I am honored and humbled to be able to assist great organization like the United Way of Hays County.”  Herrera goes on further stating “It is great to be part of a community that has individuals willing to sacrifice their Saturday morning for such a great cause.”

United Way of Hays County is a non-profit organization whose mission is to improve lives of Hays County citizens by mobilizing the caring power of the community in the areas of Education, Income and Health. UWHC partners with other non-profit agencies that provide programs and services throughout Hays County in these areas.  United Way strives to raise dollars and awareness for these programs and services through its annual fundraising campaign.

“United Way of Hays County is pleased to partner with HH Fitness to raise funds for our 15 partner agencies while also promoting health and wellness throughout the community,” said Michelle Harper, Executive Director of United Way of Hays County and avid boot camp participant.  Harper stated after the event, “Nothing like an early morning workout with a best friend and a superhero to get your day started!”

Pictured (L to R) – Michelle Harper, Captain Live United, and Cory Thornton

HH Fitness believes everyone should find a way to take time out of their day for exercise.  Herrera says. “We will do everything in our power to make sure we continue to assist as many local agencies in their efforts to raise funds for their causes through our fund raising boot camps.”  You can continue to make a contribution by purchasing a shirt for $5 with all this money going to the United Way of Hays County.

HH Fitness Boot Camps currently has programs at Diaz Martial Arts and Central Texas Medical Center in San Marcos. HH Fitness, a proud member of the Fitness Revolution nation, offers a free 2-week trial to all newcomers. To learn more information about HH Fitness visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.  For more information regarding the United Way of Hays County call Michelle Harper at 512.353.1420 or visit www.unitedwayhaysco.org.

Recently my buddy BJ Gaddour, Fitness Director for Workout Muse, was asked to give his opinion about this program in contribution to an MSN Fitbie article called “Is this workout completely insane” – you can check it out here:

http://fitbie.msn.com/get-fitter/workout-completely-insane

BJ’s quote is on page 2 about the whole “Max Interval Training” concept promoted throughout the infomercials:

The 3 minutes on, 30 seconds off “max interval” structure of the workout intervals has been met with controversy. “The workouts are built on the premise of recent research that shows higher-intensity intervals with shorter recovery periods stimulate the type 2 muscle fibers and will keep up the exercise after-burn,” says McCall “So their work ratios are skewed higher on the work side and lower on the recovery side.” But there is concern that 30 seconds isn’t enough time to for an average exerciser to recover and then continue to perform at maximum intensity to make it a true anaerobic interval. “One of the biggest mistakes made with interval training is using work periods that are too long and rest periods that are too short, which ends up making the workout more aerobic in nature,” says BJ Gaddour, a certified strength and conditioning coach and co-creator of Workout Muse. “For the average exerciser, incomplete recovery will impair performance to the degree that the intensity will not be high enough to generate the desired anaerobic training effects that boost metabolism for up to 48 hours after completing the workout. Will it get you really sweaty, tired, and sore? Yes. But it doesn’t mean it’s going to give you the optimal training effect.”

I’d like to add that my concerns go beyond the interval protocol itself, including the lack of exercise progressions and modifications and the exercise selection featuring an incredibly high volume of plyometric activity for extremely long work periods.

If you have any friends or family considering doing the INSANITY program, then you definitely need to read this article and share it on twitter and facebook to make sure they are better informed about its potential downfalls:

http://fitbie.msn.com/get-fitter/workout-completely-insane

Heath Herrera, M.Ed., CSCS, YFS1

Look Better – Feel Better – Have More Energy!

http://HHFitness.com

PS- After you finish reading the article, I’d love to hear your thoughts over at our Facebook Fan page, especially if you (or someone you know) have done the INSANITY program before: https://www.facebook.com/HHFitnessBootCamps

Continuing research shows when we perform high-intensity interval training (HIIT) for maximum fat loss and fitness results it’s best to perform exercises in a non-competing circuit fashion.  There are a number of different ways to perform non-competing or alternating sets and each has its own merit:

• Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)

• Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)

• Circuits: Alternate between four or more different exercises

However, every once in a while it’s fun AND effective to take a different approach – a more old school approach with a new school twist…

I’d like to share one of my new personal favorites; and to my surprise, a program design absolutely loved by my boot camp clients as well.  It is called BODYBUILDING BOOT CAMP!

BODYBUILDING BOOT CAMP (BB) combines classic old-school bodybuilding style training with new-school metabolic training for maximum muscle building and fat melting results.  This program is really gonna burn…

”Oh, it’s a deep burn.  Oh, It’s so deep.

Oh, I can barely lift my right arm ‘cause I did so many.

I don’t know if you heard me counting; I did over 1000.”

BB is a method of intentionally overloading each target muscle group by performing consecutive sets of the same exercise with short rest periods between sets in an effort to stimulate maximum hypertrophy – much like a bodybuilder would.

Hypertrophy is just a fancy word for muscle growth.

Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-15 reps). Sets must be performed to momentary muscle failure.

Momentary muscle failure is pretty much what it sounds like.  You lift a weight until you simply cannot lift it anymore.  This is beyond the point of muscle fatigue.  Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.  This may sound scary, but it’s really nothing to worry about.  In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!

When you train at this level of intensity you send the signal for muscle growth.  Remember, we want muscle growth because lean muscle tissue is highly metabolic.  In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul. J

In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week.  That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!

I know what you’re thinking…

“Am I going to end up looking like some sort of muscle freak??”

DON’T WORRY!  YOU’RE NOT GOING TO GET BIG AND BULKY!

We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs).  One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.

And here’s a quick disclaimer for all the ladies- please know that you have 10-20 times less testosterone (a top muscle-building hormone) than men do, and there are lots of men who struggle to gain size and put on muscle.

In other words, you’re not going to rip through your clothing and start looking like the Hulk (unless you eat like him and experiment with high doses of gamma radiation). Rather, you’re gonna come away with a tighter, more toned physique and a couple more cuts in your arms, legs, and shoulders to boot!

Now, how exactly do we combine the benefits of a traditional bodybuilding workout with the proven efficiency and effectiveness of high-intensity interval training like we perform in our boot camp workouts?

That’s where my BODYBUILDING BOOT CAMP program comes in:

Alternate between 30 seconds of work and 30 seconds of rest for a single exercise for 4 consecutive rounds followed by a 1-minute transition period. Perform 4 total cycles for a 20-minute workout.

Many muscle-building experts believe that 120 seconds of time-under-tension (TUT) for each body part is ideal for maximum hypertrophy and this is accomplished with the 30-30 for 4 rounds protocol.

You also need to select a load or an exercise variation that sufficiently challenges your muscles for about 6-15 reps in each 30-second work period. Intensity is the key to stimulating maximum muscle-growth and you absolutely need to push it to the limit while maintaining perfect form and technique on every set, particular towards the 3^rd and 4^th rounds when it’s starts to really burn.

The short, incomplete 30-second rest periods heavily exhaust your working muscles and stimulate the release of growth hormone (a potent muscle-builder and fat-burner) to shock your body and make it change for the better.

There are 4 total exercises within each workout that work your whole body, though some of the workouts will preferentially work certain areas of the body more than others. Why? Well, that’s just my little secret, he he! Of course, if I’d told you then I’d have to kill you

Below is a sample outline of this month’s program design:

BODYBUILDING BOOTCAMP

Workout A

Workout B

Workout C

It’s critical to note that since we’ll be performing straights sets of a single exercise with maximum intensity and an incomplete rest between sets, these workouts will generate a lot more delayed muscle soreness than usual.

The key to mitigating this soreness is by:

-      Performing body-part specific stretches and flexibility training during the rest and transition periods

-      Performing lots of self-massage both pre and post-workout on any sore and tight muscle groups via foam rollers, softballs, tennis balls, rolling pins, etc.

-      Drinking lots of water and consuming at least 20-30 g of complete protein before and after your workouts and every 2-4 hours throughout the day

One final thought…

I threw in a special 60-second metabolic finisher employing a total body exercise just to make sure we really ramp that heart rate up and cause an additional metabolic disturbance and thus a greatest post-workout afterburn.

Now, I need you to get mentally ready because this programming is EXTREMELY INTENSE.  I recommend it only be used for a short period of time (I like 3-6 weeks) followed by a mandatory active recovery week. In fact, most of the muscle growth will probably occur during the rest week as your muscles finally get to truly regenerate after 3 weeks of pushing them to the max.

OK.  Enough talk.  Let’s build some muscle baby!

Heath Herrera, M.Ed., CSCS, YFS1

HH Fitness, a proud member of the Fitness Revolution nation

If it was easy, everyone would do it!

Bodybuilder Boot Camp Trailer from Workout Muse

HH Fitness, a proud member of the Fitness Revolution nation, is gearing up for their Child Abuse Prevention and Awareness Boot Camp. This event will benefit Court Appointed Special Advocates (CASA) of Central Texas to bring awareness about child abuse. Participants are asked to wear blue shirts to show support for the prevention of child abuse. The event is open to the general public and has a minimum cost of $20 per attendee with all of the proceeds going to CASA of Central Texas.

This event creates an environment unlike any other fitness program in the San Marcos area. “Being consistent with your workouts is not easy,” says Heath Herrera, Owner HH Fitness Boot Camps. “We created this event to assist with CASA’s efforts to bring awareness and prevent child abuse in Caldwell, Comal, Guadalupe, and Hays counties.” To create a memorable experience for the participants, the workout is set to the A.B.S. interval training music soundtracks powered by Workout Muse.

Music is an integral part of HH Fitness Boot Camps because all workouts are performed while listening to soundtracks that provide fat-melting interval training instructions and countdowns that tell campers exactly what to do. This allows the instructor to focus on coaching proper form and technique rather than looking at the clock.

CASA of Central Texas Executive Director Norma Castilla-Blackwell said it is events like these that highlight the need for the community to get involved in the fight against child abuse. “We greatly appreciate HH Fitness for using their forum as a way to educate the community that child abuse is happening right here in our backyard,” she said. “We need more people to take a stand against child abuse and let people know that there are ways to get involved.”

The day of this special boot camp is the last day of Child Abuse Prevention and Awareness Month. We are asking all participants to not forget to “go blue” by wearing a blue shirt to the workout to show your support. Don’t let April be the only month you take efforts to make a difference in the life of a child.  For more information about CASA or to become a CASA volunteer, visit www.casacentex.org, or call (512) 392-3578 or (830) 626-2272.  What are you going to do beyond this month or even this workout to be the difference maker?

The Child Abuse Prevention and Awareness Boot Camp will be held on Saturday, April 30^th at 8:30 am at Diaz Martial Arts (170 S. LBJ Dr., San Marcos, TX). For more information on this event, please go to www.HHFitness.com and click on the “CHILD ABUSE PREVENTION” tab in the main navigation menu. HH Fitness can also be reached via email at HeathHerrera@HHFitness.com and via phone at 512-787-2219.

It is important to perform full body routines that incorporate pulling and stabilization movements for your back that will improve strength, endurance and range of motion (ROM) to minimize injury.  Once you minimize injury risk your body can work more efficiently towards that lean/toned look you may be looking for.

The following routine is a 30-30 strength circuit we performed recently during our boot camps powered by Workout Muse (Their is a FREE gift at the bottom of this post).  In order to adequately perform this routine you will need to have access to something to perform lying pulls (we used the Lebert Equilizer and TRX suspension trainer), dumbbells or kettlebells, and bands.

Here are the exercises we performed:

If you are new to exercise and/or have not exercised in the last 3-6 months start with level 1 of each of the following exercises.  You should consult with your physician prior to starting or changing your exercise habits.  You will want to perform up 4 rounds of each exercise at 30:30 work to rest ratio.  Watch the videos below to see how the HH Fitness Boot Campers did with this routine:

6:00 am session

8:10 am session

12:00 pm session

4:00 pm sesson

Yes, I even did this workout.  I even demonstrate some of the different levels during my routine

If you would like to get access to any of the equipment we used in this routine you can get them at the following links (Click on the Image):

The folks at Lebert Fitness have created a new coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) for you when you order online.  Just click the banner and enter coupon code EQ0210 at the checkout (valid until February 28, 2011)

TRX

Kettlebells from Perform Better

Resistance Bands

(Each of the links above are my affiliate links.  Should you purchase something I will receive a commission and I want to thank you for your purchase.  I would not recommend these companies if I did not truly believe in their products)

Dig Deep!

Heath Herrera, M.Ed., CSCS

HH Fitness

P.S. – Click on this link or Right Click to save to you Desktop to get a sample of the 30-30 music from Workout Muse: http://HHFitness.workoutmuse.com/mp3/3030Mayhem/3030Rock5MinSample.mp3.zip

P.P.S. –  To get you own Workout Muse Tracks Click the image below:

I initially purchased the Lebert Equalizer for my boot camps to give my members the ability to work on pulling movements without the use of weights.  Once I received the Equalizers I realized they could be used for more than just pulling movements.

Watch the video below to see the many uses you get with the Lebert Equalizer:

The folks at Lebert Fitness have created a new coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) for you when you order online.

Just click the banner and enter coupon code EQ0210 at the checkout (valid until February 28, 2011):

I will have a workout out for you later in the week in which we incorporate the Lebert Equalizer to strengthen and tone you back.

Committed to your health,

Heath Herrera, M.Ed., CSCS

P.S. – I am a proud affiliate of Lebert Fitness.