Lose Weight, Lower Your Blood Pressure
By Janice Elizabeth Small
High blood pressure is known as a “silent killer” - it affects our heart and our arteries, increasing our risk of heart attack and stroke often without showing any symptoms. Chances are if you are overweight you also have high blood pressure even if you have never had a test - there is a direct link between putting on weight and increasing blood pressure.
That's because every part of your body needs a supply of blood including any excess fat you are carrying. In fact, every pound of fat you carry will increase the total length of the small blood vessels in your body by about a mile. And your heart then has to pump harder to send your blood through a longer network of vessels – increasing blood pressure with every pound you carry.
And so losing weight tends to have a dramatic effect not only on your looks and your self-esteem but also on your blood pressure.
Studies have shown that if you are overweight every pound you lose can help your blood pressure and that losing 10kg (about 22lbs) can lower your systolic blood pressure level by up to 10mmgH – that's as much as many blood pressure medications out there. And it could certainly help you if you are aiming to reduce the amount you take.
The best way to lose weight is to gradually change your diet for a healthier one and slowly increase the amount of exercise you take. The weight loss programs which fail most people are those which try to get you to change your whole lifestyle overnight. That is just not sustainable for most of us.
By introducing more fruit and vegetables, reducing portion sizes and becoming a bit more active you will give yourself the best possible chance to succeed. Not only will you lose weight but your healthier lifestyle will also help reduce your blood pressure in other ways.
Janice Elizabeth is a health writer and weight loss coach.
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Does Fear Keep You Fat?By Dorothy M. Neddermeyer, PhD
Many people want to lose weight and nothing seems to work—low cal; high protein; no carbohydrates, etc. Of course, nearly everyone drops a few pounds, but then they gain it back, and sometimes more.
On a conscious level, people blame it on a sweet tooth, lack of exercise, or genetics. No matter the explanation there is something going on at a deeper level that is holding you back, and that is fear. Yes, fear. How could that be?
Hidden anxieties around weight loss can keep us ‘stuck’ for years. Fear of:
• Unwanted attention from the opposite sex• Being viewed as selfish • Losing friends who are also overweight• Others will have greater expectations — What is your next success?• Expecting more of oneself—i.e. what is the next major success?
It doesn’t matter whether you have 100, 50 or 10 pounds extra weight; those extra pounds can serve as protection from the outside world.
What can you do to overcome the fear? The first thing is to recognize the actual source of your fear. Sit quietly and focus your attention inward. When you feel peaceful and calm, ask yourself this question: What am I afraid of?
Several thoughts will come to the surface. Listen carefully—avoid dismissing or discounting them, even if you think it is trivial or unrelated. Allow your mind to keep digging deeper.
When you have completed a thorough examination, write down the thoughts that came to you. Do you see any patterns? Were there any surprises? Be kind with yourself as you discover your inner truth. Look at yourself with loving eyes, free of judgment and criticism.
After you have discovered the cause of your fear, shed some light on it by asking yourself:
-How does this fear serve me? -What does the fear help me avoid?-What does the fear offer me? -Does the fear serve me in multiple ways?
FEAR = False Evidence Appearing Real. Fear is the feeling one resorts to as a way to protect oneself from future mishaps, disappointments or betrayals. Is my fear justified now?
Whether your fear is justified or not, process your fear by expressing your concerns to a trusted friend, family member or professional. Be sure the discussion takes place in a safe, relaxed atmosphere where your defenses are down. Then you will have a better opportunity to understand the fallacy of your fear.
When you understand the fallacy of your fear, it won’t seem scary and you will be able to confront and resolve your anxieties, without turning to food for comfort.
Dorothy M. Neddermeyer, PhD, Life Coach, Author, Inspirational leader empowers people to view life's challenges as an opportunity for Personal/Professional Growth and Spiritual Awakening.
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Why Your Diet Should Target Fat Loss
By Pam Jenkins
Just trying to lose untargeted weight can be detrimental to your long term health. Targeting fat loss is effective and provides long term health benefits. Here are just a few of the reasons you should choose a targeted fat loss diet
On a fat loss diet you will be eating more food than when you were gaining weight. So forget about being hungry and feeling deprived. The reason for this is simple. Every gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. So, for every gram of fat that you eliminate from your diet, you'll be eating 2 grams of nutrient dense, delicious, alternative foods. You're probably thinking that can't be right. You're thinking you must cut down on your calories. Not necessarily, here's why.
To successfully lose fat, you must combine exercise with your low fat eating plan. Increased exercise will require you to consume more calories. Regular exercise is one of the keys to targeting fat loss. The immediate benefits of exercise are increased energy levels, improved circulation, better muscle tone, and, of course, weight loss. The long term benefits are a healthier heart, stronger bones, and a lean toned body. As you build muscle to replace fat, your body requires more calories to maintain that muscle. As a result of this, you will burn more calories even while you are sleeping.
Targeting fat loss means eliminating simple refined carbohydrates from your diet. Sugar and white flour trigger a huge insulin response when eaten. They are digested and enter your blood stream almost instantly. Your body sees this surge of available energy as a surplus and immediately goes to work storing it as fat. These simple carbohydrates will be replaced with complex carbohydrates, which are digested more slowly and do not trigger a massive insulin response leading to fat creation.
Many of the complex carbohydrates in a fat loss diet contain significant amounts of fiber. Fiber is known to reduce cholesterol in your circulatory system and improve heart health. Medical studies have also shown that moderate resistance training on a regular basis stimulates bone growth and reduces the risk of osteoporosis. Your bones don’t get larger, just more dense.
If you’re planning to lose weight why not take advantage of all the benefits of a fat loss diet? A lifetime of improved overall health is the bonus. All you have to lose is the fat.
Pam Jenkins, a health and fitness enthusiast, recommends targeted fat loss.
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Burn Fat To Lose Weight - Don't Diet!By Marie Borges
You may have tried every diet on the planet to burn fat. Heaven knows that there are enough diets out there for each person in the United States!
There are several reasons that diets don't work. Here are just a few of them:
DeprivationOnly effective for the short termAdvocate no habit/lifestyle changeThe foods are boringDo not advocate exerciseExpensive
Does this list look familiar? Those are just some of the reasons that diets don't work in the long term. In order to work, a diet must focus on complete lifestyle change. That means that it is workable whether or not you go to a restaurant, are on an airplane, or travel a lot. A real weight loss solution does not focus on deprivation or cutting out an entire food/nutrient group (i.e., low carb diets).
The truth is that to burn fat and lose weight, you need to focus on a sensible eating and exercise plan. That's right, use a common sense approach to nutrition, eating and exercise:
Limit sugarsRestrict your fat intakeNO sodas!Drink lots of waterExercise regularlyStop buying "diet" food
You need to eat whole foods in sensible portions. This means fruits, vegetables, lean meats and lots of water. Use fruits as a snack instead of something with sugar in it. Drink water instead of a diet or regular soda. If you do these things, the weight will come off, and it will stay off as long as you make these changes an integral part of your life.
Speaking of lifestyle change, you do need to exercise. That is the truth that no one wants to tell you. As long as you take in more calories than you burn, you will either continue to gain weight or maintain your current weight. Regular exercise raises your metabolism to help your body burn calories around the clock. Weight bearing exercises put more muscle on your body, which is instrumental in burning fat. Muscle will burn fat even when you are sleeping! And exercise helps fend off osteoporosis and a host of other diseases.
Implementing these small changes will definitely help you to burn fat and be healthier in the long term.
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Essential Shopping List; Snacks to Keep You Slim, Satisfied and Healthy
By Vikki Scovell
Cultural eating habits have altered to encourage almost permanent snacking. Our waist-lines are bearing the brunt of the advertising onslaught, and many people are caving in under the temptation of seemingly endless delicious snacking possibilities. We can make a stand and snack sensibly to keep ourselves energized, and of a healthy weight, but first we have to accept the first rule of snacking; our snacks need to be small. We have been led to believe that a packet of crisps that would happily fit in a bucket is an acceptably-sized snack (and almost necessary for TV watching); however a true snack is closer to something of the size that would neatly snuggle into your cupped hand. Over-consumption of the healthiest snacks will still lead to weight gain.
The second rule of snacking is: be prepared. If you have things close at hand you will always be in a strong position, avoiding hunger pangs, temptations, or having to buy anything in a garage on a car journey. So this week, here are some snack essentials for your shopping list; clear out the problem foods from your desks, glove boxes and cupboards, and re-stock with better healthier snacks.
Stuff for the fridge;
• Cook up a bowl of brown or wild rice (or some pasta) for the fridge (it will last for 3 days) then it is always there for emergency snacks and meals. Mix with roasted vegetables, freshly chopped raw veg (tomato, cucumber, onion, peppers, fresh herbs) or canned fish, to make many different variations of cold pasta/rice salad. Avoid mayo or dressings, use lemon juice, fresh herbs, or a little soy sauce. A small pot will serve as a filling snack.
• Try steaming apples and fresh or frozen blueberries or raspberries (near puddings in the freezer section of the supermarket), and then blend to make a delicious fat-free high-vitamin puree to store in the fridge for several days. Add to low-fat natural yoghurt as a little sweet snack or pudding or layer with oats for a scrummy breakfast or more filling snack.
• Prepare a container of thinly sliced vegetables; raw carrot, peppers, cucumber, celery, cauliflower, lightly steamed green beans, mange tout peas and baby corn. Dip in a little pot of hummus as a snack or light meal, or munch at your leisure on their own. A great way of increasing your daily intake of veggies, vitamins and antioxidants (cancer-fighters).
• Hard boil some eggs. Handy and filling; peel and squash onto a rice cake, or munch with some veggie sticks.
• Berries; any berries will do; keep them chilled, keep them handy, keep them away from me because I will eat the lot.
• Smoothies; pure fruit smoothies are a good snack option, avoid ones with added sugar, honey or yoghurt if you are watching your weight. Having ready-to-eat things in the fridge will help guard against frenzied snack-finding missions. These things are also handy for throwing into little pots and taking to work or on outings; plan ahead to resist temptation.
Stuff for the cupboard;
• Rice cakes (Kallo are a widely-available good brand). Avoid ones with artificial flavours or ones with a high salt content.
• Oat cakes; great for slow release energy, but remember the first rule of snacking; small amounts as they do contain fat. Eat with sliced cucumber, tomato, hummus, cottage cheese, a thin slice of lower-fat cheese or on their own.
• Dried fruit and nuts; don’t over do them, but a palm-sized amount (no, not heaped) will offer energy and a rich source of nutrients and essential fats. Choose from Brazils, almonds, walnuts, sunflower seeds, pumpkin seeds, pine nuts, dried mango (great also for kids), apricots, apple rings, and prunes. I choose organic dried fruit as it does not contain any preservatives.
• Malt loaf; a slice is a good alternative to cake if you HAVE to have something sweet. Tesco do an organic malt loaf which is low in fat; others may contain hydrogenated fats so watch out!
• Tinned fish; mash red salmon, sardines or tuna onto a piece of wholemeal toast or rice cake for a satisfying snack or light meal, packed with essential fats.
• Keep a well-stocked fruit bowl; throw a piece of fruit in your bag wherever you go. Bananas are unbeatable, and provide a mood-boosting ingredient to keep you smiling at work. Team a banana with an oatcake to give longer-lasting energy.
Stuff for the Kids (and grown-ups too)
• Bread sticks (better than crisps).
• Watermelon smiles (I mean slices).
• Small bananas (they look kid-friendly).
• Little packets of raisins (high in sugar so keep teeth well-brushed).
• Dried fruit and nut mix-up.
• Small yoghurts (Yeo Valley Organics have free spoons to collect at the moment)
• All fruit and veg cut into small pieces.
• Popcorn; make your own, using less oil than stated, serve up in small paper bags; so cheap and easy.
• Check out the baby Organix ‘goodies’ range, they promise to use only natural ingredients.
www.organix.com/products/GoodiesI hope that this has given you some ideas. Remember your rules of snacking: keep it small, and keep it handy, and never forget rule number 3; if a certain snack is a temptation to you, then don’t let it linger in your cupboard, bin it!
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10 Tips on Losing Weight FastBy Kathryn Whittaker
Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.
Here are some simple steps to help you lose weight:
1. Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.
2. Remember to eat your fruits and veggies! You need at least five servings of them per day – doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.
3. Monitor the quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.
4. Don’t skip meals. When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.
5. Fresh fruits and vegetables are ideal – packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.
6. Don’t limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.
7. Don’t always believe everything you read on a food label. “Fat free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.
8. Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste.
9. If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.
10. Don’t forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.
Kathryn Whittaker has an interest in Health and Beauty related topics.
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Snack to Stay Slim, Satisfied and HealthyBy Vikki Scovell
If all of your hard work at the gym is foiled by your snacking habits, then read on to discover how you can snack to stay slim, satisfied and healthy. Firstly, ask yourself, why do I want this snack? There are several reasons why we snack;
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Habit; if you see certain foods as a reward, or they make you feel better or you crave them if you feel unhappy, or you always have corn chips with a film; try to replace those foods with something else. If you are stressed have a warm bath by candlelight rather than a tub of Hagen Daas, treat yourself to a manicure rather than a take-away at the weekend, snack on a big bowl of berries in front of the TV, and boost your mood with exercise. Then compare the good feelings that these things give you with the less-good feelings that you feel when the spoon hits the bottom of the ice-cream carton. Try and use the good feelings as motivation to forge positive behaviour and habits.
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Temptation; if you have a weakness for certain things, don’t keep them around. Do not by crisps and biscuits for your children if you end up eating them. Do not buy fattening or unhealthy foods in large amounts. Do not persuade yourself that you will only have one square of chocolate each night if you know full well you will eat the lot on day one (barely taking the time to breathe between mouthfuls). Spring clean your cupboards of unhealthy snacks. If the workplace is a problem, organize a health drive; suggest everyone buys fruit or smoothies in stead of cakes and biscuits, get a water cooler, or fill the fridge with mineral water.
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Boredom or lack of stimulation may be interpreted as a desire for a snack, when actually a change of scene or task will revitalize the bored brain; walk around the garden and pull some weeds up, or if you are at work, take a quick break for a change of scene and to revitalize.
• Hunger is often really thirst; each time you crave a snack, drink a large glass of water, this may be what you really need, and will help you stay hydrated.
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Hunger pangs may be caused by uneven blood sugar levels. Snacking on simple carbohydrates (white bread, biscuits, cakes, sweets, crisps etc) sends your blood sugar levels rocketing, this sugar is removed from the blood by the body, lower blood sugar levels make you feel hungry again, and the cycle repeats. Snacking on complex carbohydrates will keep your blood sugar levels even, as the sugars are released slowly into the blood, keeping levels even and preventing hunger pangs. Try eating complex carbohydrates; oat cakes, brown rice cakes, pasta salad, brown rice salad (see next weeks healthy snack shopping list).
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Marketing; it wouldn’t exist if we didn’t fall for it. Millions are spent on researching where to place snacks to make you pick them up, and persuade you that you want them. Writing a shopping list will help fight against impulse buys; if it isn’t written down, ignore it. Do not to be swayed by special offers and 2 for 1s on snack foods. Make a decision that you will not buy things from the cash desk. Don’t go shopping on an empty stomach!
When you have assessed what factors influence your snacking habits, you can start to change your behaviour, and snack to your advantage. Regular snacking is good for you, but snacks must be the right foods in small amounts. Eat small regular meals of slow-release complex carbohydrates, quality protein and fresh fruit and vegetables. Regular eating lets the ‘prehistoric’ brain relax in the knowledge that food is plentiful. (One of the effects of strict dieting and irregular meals is that the brain thinks it is experiencing famine; metabolism slows and body fat is conserved and stored). Plan for 3 small meals and 2-3 small snacks each day, this will keep the metabolism running smoothly and efficiently. Energy often dips mid-morning and mid-afternoon, so plan ahead to make sure that you have healthy snacks sourced for these times. You may find it helpful to draw up a chart and record your meals and snacks; helping establish the habit.
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Weight Loss - 10 Ways To Cut Calories
By Eva Moffat
1. Use fruit purees instead of butter
2. Eat cheese but get rid of the fat
3. Don’t exercise before meals
4. Eating in front of the TV is bad for you
5. Always have a breakfast
6. Fructose is better than glucose
7. Bad fats are not good for you
8. Use skim milk rather than whole
9. Don’t have more than four egg yolks a week
10. Before cooking, trim all the fat from meat
Substitute Fruit Purees Instead of Butter
If when eating mashed potatoes, adding fruit puree instead of butter, will cut down the calories and give your mashed potatoes a different but pleasant flavour.
Eat Cheese But Discard The Fat
Cheese is good for you; it’s full of calcium. But it is also full of fat.
Get rid of the fat by putting the cheese into the microwave for about 10 seconds, then drain off the fat and grease. (Be careful not to leave it in the microwave too long, unless you want Welsh Rarebit). Or alternatively, you could buy a cheese that has less fat in it.
Don’t Exercise Before Meals
If you exercise before meals you are just making yourself hungrier as you are burning the fat. So to satiate your hunger, you will eat more. A better idea is to exercise after eating. Then your body has to work harder to digest the food. WARNING: Don’t exercise immediately after a meal, or you will make yourself sick. Exercise an hour after eating.
Eating While Watching The TV Is Bad For You
You can so easily overeat. The programme you are watching may be so exciting and you are engrossed in it, you won’t be aware of what you are eating.
Always Eat A Breakfast
Breakfast is the first meal of the day. The word Breakfast = Break Fast. You probably have had nothing to eat since supper the night before. So you are Breaking The Fast.
Your body will burn more calories if you eat breakfast.
Fructose is Better Than Glucose
Drinking Water With Fructose (Fruit Juices) rather than Glucose, will act as an appetite suppressant. Drinking a glass of orange juice an hour before eating will take the edge off your appetite.
Bad Fats Are Not Good For You
Bad fats are Trans Fatty Acids. Many margarines are Trans Fat. Butter is not.
When cooking use cooking oil instead.
Read the labels on the food you buy. If you see the words Hydrogenated Oils run a mile as this means it contains Trans Fatty Acids. As a bonus, running that mile will use up some calories.
Use Skim Milk Rather Than Whole
Drinking Whole Milk means you are drinking the cream and this of course is extra calories. Switching to Skim Milk will still give you all the goodness of milk, without the fat.
Don’t Have More Than Four Egg Yolks A Week
Do you remember the Advert on TV ‘Go To Work On An Egg’ personally I think you’d be more comfortable on the bus, but there is no accounting for taste.
Seriously, the white of an egg (the Albumen) is full of the wrong kinds of fat. So better to have the yellow part of the egg (the Yolk) and then only a maximum of four times a week.
Before Cooking Trim All The Fat From The Meat
If you love your meat, by trimming all the fat off it before cooking will cut down your calories intake dramatically. Or alternatively, eat skinless chicken or fish.
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Weight Loss Through Walking
By Michael Russell
No one really likes the thought of exercising to lose weight. Just the thought of seeing someone pumping iron, doing aerobics, while sweating profusely is enough to make anyone turn away. It doesn't have to be that way though. One of the greatest and simplest forms of weight loss is walking. Think about this for a minute.
- Walking is something we do every day of our lives. We don't need to learn how to do it. - Walking is inexpensive. No having to buy special food, pills, or liquids. You don't have to purchase exercise equipment, or join an expensive health club. - Walking does so much more than just help you lose weight. It helps with your overall fitness.- Walking is peaceful and can be a lot of fun.
When you decide to begin walking to lose those added pounds, there are only a few things to keep in mind.
Buy a good pair of walking shoes. Your feet will love you for this! Don't just throw on an old pair of 10 year old sneakers and begin walking 2 miles. You will regret it by the time your finished. Spend $40 or so and get yourself a nice pair of shoes to walk in. It's money well spent.
Be sure to wear a good thick pair of socks. It will help keep your feet even more comfortable. Also wear loose fitting clothing. If you try walking 2 miles in a tight fitting pair of pants, you may look good doing it, but you won't be feeling very good at the end of your walk.
Take a personal radio or CD player with you. Have a good set of headphones that stay on your head. Enjoy yourself while walking and losing weight.
One of the most important keys to walking and losing weight is to take it slowly. Don't try to overdo it and walk 5 miles your first few days, or weeks. Start out with a mile, or even less if necessary. Gradually work your way up to longer distances.
Pace yourself while walking. If you feel you're starting to get out of breath, stop for a while. You don't have to walk fast or jog to lose weight. Simply by walking a nice pace will give you surprising results.
Walk for at least 20-30 minutes at a time. If you only walk for 10 minutes, you're not going to see much in the way of weight loss. You need to walk for 30 minutes to get your heart rate up and body working. Also, try to walk at least 4 times a week. Every other day is good. Walking can be done in your neighborhood or in a nice local park. You can enjoy your surroundings and listen to your favorite music. 30 minutes will fly by before you know it.
Keep track of your weight loss with a good set of scales at home. By walking 2 miles, 3-4 times a week, you should begin seeing results within a week or two. By the end of a month you will be shocked at the pounds your body is losing. Walking is by far the easiest and most beneficial way to weight loss there is. It's natures way of keeping us all healthier.
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Exercise bikes are a great way to lose weight and shape up in the convenience of your home – no wonder that so many people choose an exercise bike for weight loss! These days, with so many options available, it is possible to find a bike to suit just about anybody, so there is no excuse anymore to hop on and start to cycle away the pounds!
Your bike should be your friend – this will make getting on to it on a regular basis a whole lot easier. In any weight loss battle, consistency is the key; so don’t do too much all at once.
Hopping on one of these home exercise bikes and cycling for hours might seem like a good idea when you are full of enthusiasm, but your butt won’t thank you the following day! In order to establish a workout plan that will really help you lose weight, take it nice and slowly, and incorporate your new exercise bicycle into your life in a way that will last. Even ten minutes a day is a great start – set up your exercise bike in front of the TV at home, and before you know it, you will be exercising through your favorite shows. Make exercising on your home bicycle a fun thing to do, and you will be more likely to stick with it, and really start losing weight.
Home workout bikes are a fantastic basis for your weight loss program, but do try to do some resistance work too, as this helps to increase your muscle mass, which in turn will help you lose even more weight! You can even use your bicycle to help with this too – the handles are great for doing standing press ups, and you can use other parts for stretching exercises. Add in some crunches and some squats, and you have the perfect all round workout that will have you trim in no time. And to think it all started with sitting on your exercise bike in your own home while you watched TV! What better way to get fit?
About the Author:
Kevin Urban is the editor for Best-Home-Gyms.com, a consumer guide to home gyms and exercise equipment. The site features dozens of home gym consumer reviews as well as exercise bike and treadmill reviews on the most popular brands and models.
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