Nutrient-rich food – EAT UP!
Eating right helps you feel great and stay healthy so you can achieve better health, but sometimes it’s hard to know what advice to follow or how to get started.
The Nutrient Rich Foods approach to eating is a positive, total diet approach based on the five food groups.
Vary Your Veggies
From asparagus to zucchini, you’ll reap a bounty of vitamins, minerals and phytonutrients when you choose from a colourful variety of vegetables.
- Get lots of dark green veggies like broccoli, spinach, and greens.
- Pick plenty of orange veggies like carrots, sweet potatoes, pumpkin and squash.
- Mix it up even more with tomatoes, artichokes, eggplant and parsnips.
Focus on Fruits
- For maximum nutrient-richness and great taste, pick a variety of colourful fruits.
- Fill your cart with such brightly-coloured fruits as blueberries, strawberries, oranges, apricots, kiwifruit, rockmelon, watermelon and grapes.
- Stock up on canned and frozen fruits when they’re on sale.
- Avocado is a fruit, too. Top your salad with a few slices or pair it with an exotic fruit such as mango for a refreshing fruit salsa.
Get Your Grains Whole
To get whole grains, choose foods that name one of the following whole grain ingredients first on the label ingredient list:
- brown rice
- bulgur
- whole grain barley
- whole oats
- whole rye
- whole wheat
- wild rice
Go Lean with Protein
Choose lean meats and skinless poultry most often. Vary your protein choices with fish, beans, eggs, nuts and seeds. Eggs provide many nutrients, and can contribute up to a third of the requirement for iodine, which is essential for healthy thyroid function and maintenance of metabolic rate.
Eating high-end fish and taking fish oil tablets provides people with a fat burning advantage. The long-chain fatty acids in fish oil enhances cellular membrane function to help release more stored body fat, particularly when combined with strength and fitness training.
- For lean cuts of beef, look for the words “loin” or “round” in the name, including tenderloin, sirloin or round steak.
- Choose poultry without skin and fat, and ground beef that’s 90-95% lean.
- Select fish rich in omega-3 fatty acids, such as salmon, trout and herring.
- Vary your breakfast routine with eggs. Enjoy an egg-and-veggie scramble or a mushroom-herb omelette.
Make Smart Oil Changes
An average serve (30g) of mixed nuts provides about 20% of the recommended requirement of vitamin E, a powerful antioxidant. And it appears that moderate nut consumption does not pose a threat for weight gain due to satiety and energy burning affects.
- Choose cooking oil that is high in unsaturated fats. Some good choices are macadamia, canola, olive, peanut, safflower, soybean and sunflower oil.
- Use butter with minimal grams of trans fat per serving. Check the Nutrition Facts label to be sure.
- Sprinkle a few sunflower seeds, almonds or chopped walnuts on your salad.
Get Your Calcium-Rich Foods
Dairy plays an important role in assisting weight management, however choose low-fat or fat-free milk, yogurt and other milk products.
- Top home made pizza, casseroles and veggies with a little shredded cheese.
- Use plain yogurt as a base for dips.
- Mix cottage cheese into your salad and tuna.
Dark chocolate – YES, a little chocolate has health benefits. Emerging studies suggest that limited amounts of dark chocolate eaten daily, say 25g or two small squares, can contribute to improvements in blood pressure and cholesterol level. The antioxidants present in the cacao, which is more concentrated in the 70% cacao dark version of chocolate are believed to offer the benefits. Just ensure you are aware that it’s a little that does the job here and more is not better.
All of these nutrient rich foods will keep you in good shape for life, which is exactly what your body deserves.
So…. EAT UP!
Health Benefits of Protein
What is Protein?
Proteins make up the outer layers of hair, nails and skin. They are the primary component of numerous body tissues. They are the main component of muscle tissue. Protein helps muscle development, increases strength, and improves athletic performance. Because the body does not store protein, it’s important to eat healthy protein everyday.
Function and Benefits of Eating Protein
The most important function of protein is to build up, keep up, and replace the tissues in your body. Your muscles, your organs, and some of your hormones are made up mostly of protein. It also makes antibodies and haemoglobin (responsible for delivering oxygen to your blood cells).
There are many health benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. Another one of the benefits of protein is helping the body fight off illness and disease and keeping the immune system functioning properly.
Although there are benefits of protein, too much of a good thing can be bad. Eating a high protein diet can cause problems if too few carbohydrates are eaten. When high levels of protein are eaten in combination with too few carbohydrates, the body can form ketones and releases them into the blood. This causes ketosis, which may lead to fatigue and nausea and is not a healthy state for the body to be in.
Foods high in Protein
Eggs, milk, meat, apricots, avocados, bananas, cherries, dates, figs, nuts, beans, and grapes.
Each gram of protein contains 4 calories.
So how much protein are you eating each day? Enough to power your muscles and maintain a healthy body?
Are you getting enough sleep to lose weight?
Do you get the Midnight Munchies?
How many times have we stayed up late, promising ourselves that we’ll catch up on sleep later? Or, we all have times when for one reason or another, we just don’t get enough sleep. We drag through our days, tired and a little grumpy, and we reach for caffeine and sugar to give our tired bodies some energy. But this actually does more harm than good.
Not only does the caffeine and sugar end up making you feel more tired than before, but if you continue to suffer from sleep deprivation, it will affect not only your daily functioning but your physical and mental health as well.
Sleep deprivation increases the hunger hormone “ghrelin”
Get less sleep than you need and ghrelin levels rise, stimulating appetite. Another weight-related hormone, ‘leptin’ drops with sleep deprivation. Leptin acts as your body fat thermostat to switch off eating, so less leptin means more food.
Some people will experience greater cravings than others with sleep deprivation. Scientists believe that sleep not only helps with weight management but it gives our bodies the chance to maintain and repair our bodies and minds.
Getting a Good Night’s Sleep
1. Keep a set sleep schedule. Go to bed each night at the same time and get up at the same time. It’s tempting to sleep in on the weekends, but what you end up doing is re-setting your sleep schedule, making it difficult to get up the rest of the week.
2. Exercise helps you fall asleep and can improve the quality of your sleep. Exercise daily and be sure to exercise 5 or 6 hours before going to bed.
3. Avoid caffeine, nicotine, and alcohol. We are all aware that caffeine is a stimulant, but nicotine and alcohol intake keeps you in the lighter stages of sleep and deprives you of deep sleep and REM sleep.
4. Relax before going to bed. Make a relaxing routine such as a warm bath or reading part of your bedtime ritual.
5. Wake up with the sun. Sunlight helps your body reset your biological clock each day. If you are having trouble falling asleep, due to jet lag or mild insomnia, experts recommend exposing yourself to an hour of morning sunlight or using very bright lights in the morning to help reset your biological clock.
6. If you can’t sleep, get out of bed. Do something else until you feel tired, like reading or watching television. Lying in bed feeling frustrated because you can’t fall asleep can actually contribute to insomnia.
7. Be comfortable. Maintain a comfortable temperature in your bedroom. Being too hot or too cold can disrupt your sleep or prevent you from falling asleep.
So how much sleep are you getting each night? Is it a restful sleep?
Is Stress Making You Fat?
Cortisol is the “stress hormone”.
Do you know how it affects your body and weight loss efforts?
Research has also found a link between cortisol and greater amounts of abdominal body fat. So, being stressed could be contributing to your difficulty in losing weight.
Cortisol is designed to help release energy from body stores when stressed. Stress comes in many forms – emotional, physical, diet restriction or over-exercising.
Cortisol sounds good for fat burning, but it often backfires due to some negative effects.
When circulating cortisol reaches your brain, it stimulates another chemical neuropeptide-Y, which can trigger your appetite and cravings. If you are stressed and experience persistent food cravings, cortisol could be the culprit.
So managing your body’s cortisol production through better stress management can not only help you to sleep better at night but can also improve your weight loss efforts. Minimise stresss - maximise your results!
What steps will you take to manage YOUR stress?
Fat Burning Foods & Foods That Burn Fat
Here’s a list of specific foods that raise your metabolism and help burn body fat:-
Cayenne Pepper – It not only stimulates the body’s metabolic rate, but also cleans fat out of the arteries. Cayenne pepper also adds great zip to foods such as spaghetti sauce and soups.
Salsa – Salsa is a natural thermogenic food that increases your metabolism. Of course, the hotter the better, but only choose what best suits your taste buds.
Hot Peppers – Hot peppers are very effective at stimulating the metabolism. By adding just 3 grams of chilli peppers to a meal consisting of 766 calories the peppers lead to a diet-induced thermo effect. It doesn’t take much.
Chilli Sauce / Mustard – Mustard and hot sauces such as Tabasco, can help burn off those extra calories with their positive effects on the metabolism.
Ice Water – High water intake reduces fat deposits and rids the body of toxins. Ice water will burn more calories since your metabolism will increase to warm the water to body temperature. It is also very effective for reducing cravings. If you’re not a water fan, we suggest you experiment with purified or spring water. If you’re still not convinced, add a little juice for flavour. Don’t drink Ice Water with meals as it dilutes digestive enzymes. A little warm water or herb tea is a good choice then.
Green Tea (Iced or Hot) – Studies have shown that some green teas reduce absorption of sugar into the blood, and lessen the craving for sweets. More importantly, green tea inhibits the action of amylase, a primary digestive enzyme of carbohydrates and therefore, moves food more quickly through the digestive system, raising the metabolism quicker, and burning more calories. Green tea is best consumed before a meal to aid digestion. Other advantages include links to cancer prevention and health benefits for people with diabetes.
Apple Cider Vinegar Drink – An excellent fat burner, apple cider vinegar assists in the reduction of excess weight. Make a potent cocktail consisting of: 1-2 teaspoons of apple cider vinegar (unpasteurized) in a glass of pure water. Take twice daily. Organic apple cider vinegar has the best flavour. It is best to drink for 2-3 weeks, and then go off for a week, so your body does not become immune to it. Do not use this drink if you have Candida.
Not all fat burning foods have to be hot, though. Vegetables (preferably raw) and most fruits also increase your metabolism. All vegetables are good, but the most effective for flushing out the system are the following:
Cabbage – Red or green cabbage should be shredded, raw or steamed. Start including cabbage in your diet as it is a longevity food. Studies have shown that people who eat a lot of cabbage are less likely to develop colon cancer, and also have a lower incidence of disease-related death.
Celery – Celery takes more energy from the body to absorb and digest than the calories it provides. Celery has also long been used as a nerve tonic; it’s a good, crunchy raw vegetable to chew on if you are stressed out. Celery will calm your nerves, help flush fat out of your system, and make you sleep better. Try eating celery with low-fat yogurt dip.
Brussel Sprouts – We absolutely love these! Brussel sprouts are an ultra-nutritious vegetable, extremely high in vitamin C and richer in protein than any other vegetable, and improve the functioning of the metabolic system.
Broccoli and Cauliflower – Your bones will love them, as they are one of the few calcium-containing vegetables. A cup of broccoli provides over 150 mg of calcium.
Lemon or Vinegar – A small amount of vinegar or lemon juice (1 tablespoon), because of its acidity has a powerful slowing effect on stomach emptying, thereby slowing down the rate of starch digestion. Have a glass of water with lemon in the morning. It’s a great way to keep your blood sugar balanced.
Vinaigrette Dressing – A vinaigrette dressing (1 tablespoon vinegar and 2 teaspoons of oil) with your salad can lower the blood sugar response to the whole meal by up to 30 percent. Best vinegars for this are red or white wine vinegars.
Apples – A low-glycemic, low-insulin food loaded with pectin, apples leave you feeling fuller, longer. Apples prevent hunger pains by guarding against dangerous swings or drops in your blood sugar levels. An average-sized apple lowers blood sugar and blood pressure. Because of their high fibre content, apples are also a heart-healthy food.
Grapefruit – Grapefruit help dissolve fat and high cholesterol. Grapefruits are loaded with over 15 grams of pectin, which helps curb your appetite by expanding in the body and making you feel fuller, longer. It is rich in natural galacturonic acid, which adds to the potential to fight fat and cholesterol. Try sprinkling cinnamon on your grapefruit to reduce the tart taste. For a unique taste, sprinkle the grapefruit with cinnamon and broil for a few minutes; it makes a nice appetizer for a meal.
Berries – Berries are one of the best weight reduction foods. They have a natural fructose to satisfy your cravings for sweets, but enough fibre so you can absorb fewer calories than you eat. Berries are an excellent source of potassium which is effective for your blood pressure control. Enjoy berries; they make a great dessert when topped with low-fat yogurt. In the summer, drink fresh berry juice with a protein powder, for a light snack..
Fatty Fish – Fighting fat with fat may sound paradoxical, but not all fats make people fat. Omega 3 fatty acids, found in salmon, mackerel, tuna and other fatty fish, can increase the metabolic rate, rid the body of excess fluids and increase energy levels. Other essential fats for a healthy metabolism are Omega 6 fatty acids, especially Gamma Linolenic Acid (GLA). Good sources are evening primrose oil, borage seed oil and black current oil. If you are not a fish lover, fish oil capsules and flaxseed (either in seed form or as an oil) are great sources of Omega 3 essential fat. In fact, flaxseed may play a role in the prevention of heart disease and cancer. You can also use flaxseed oil as a salad dressing.
Oats – Oats drive down cholesterol. 23 out of 25 studies prove that a large bowl of oats did the job. Oats are a great, long chain molecule food that expands in the body and makes you feel fuller, longer. Oats also release glucose into the blood stream, slowly but surely. Add buckwheat to your bowl and you’ll get a double whammy.
Lean Protein – The most thermogenic food is lean protein from solid foods, especially; chicken breast, game meats (kangaroo etc), lean red meats, almost all types of fish, seafood, egg whites.
Mixed Grain & Pumpernickel Bread – Studies show that some breads reduce the appetite and others do just the opposite. The reason for these study results is that white and whole-wheat varieties are high on the glycemic index, and elevate the blood sugar greatly, which in turn stimulates fat production in storage. Breads that are dense, high fibre breads, do just the opposite. Researchers found that subjects who ate dark, high fibre breads, compared to those who ate white bread, were less hungry on a daily basis and …. Remember the 80-20 Rule in Weight Loss.
Details are important and little things can make a difference, so it doesn’t hurt to eat spicy foods, drink tea and drink ice cold water. However when you put too much attention on the small stuff, you’re not only being inefficient, you’re also putting yourself at risk of falling for the latest fad diet.
When you combine both aerobic training and anaerobic weight training with thermogenic lean protein foods, the right amounts and types of essential fats, plenty of green vegetables and just the right amount of natural starchy carbohydrates and whole grains, your body will turn into a turbo-charged fat burning machine!!!
5 Tips to Stay on Your Diet at a Social Event
Trying to sync your diet plan with your social and professional event calendar could be like mixing oil and water — a frustrating, if not impossible effort.
You can control portion sizes and calories when you’re making your own food. But enter a room with a buffet table, an open bar, and circulating trays of bacon-wrapped prunes, and who can keep track?
With a sound plan of attack, you can enjoy these events and still face your food log with a clear conscience.
5 Tips for Sticking to Your Diet at a Social Event
Here are the best ways to stay on your diet, no matter the event:
- Never arrive hungry. Hunger will weaken your resolve. The best approach is to eat before you go, like a snack (e.g. fruit or low-fat yoghurt) or mini-meal that’s light, filling, and healthy.
- Be polite, but firm, when turning down food. First say ‘thank you’ and then say ‘not right now, maybe later,’ or whatever seems to be appropriate.
- Avoid temptation. When you first enter a room, take note of where the buffet table, bar, and dessert table are — and avoid them. Out of sight, out of mind is important in this situation.
- Invite a healthy diet date. Attend your special event with someone who can support you in your diet.
- Manage your overall calendar. For some people, eating events seem to pile up like cars in rush hour. Focus on the events and activities around food and exercise that you can control. Schedule in the diet-friendly moments for healthy eating and exercise that you need.
Above all, keep your eating in perspective. One eating event will not wreck your health. It’s more important to consider your eating and exercise habits on most days. The key is to acknowledge that you are making a choice to include some extra [calories] at this eating event. Do it and go back to your usual healthy lifestyle afterwards without that burden of guilt.
Knowing that you have control over your diet is important; even at a social event, you remain the master of your meal plan.
Is Diet Soft Drink Making You Gain Weight?
New research shows diet soft drink may not be good for weight loss. Learn why diet soft drink may actually cause you to gain weight, amongst other problems.
If you feel better about having a burger and chips for lunch because you ordered a diet soft drink, you shouldn’t. Studies show that diet soft drink may not be any better for you than regular soft drink. In fact, it may even be worse.
Diet Soft Drink and Weight Loss:
Drinking diet soft drink has been linked to developing metabolic syndrome. Metabolic syndrome is a group of conditions that include expanding waist size, increased blood pressure, elevated triglycerides, lower levels of good cholesterol, and high fasting blood sugar levels. Having three or more of these findings increases your risk of diabetes and heart disease.
Why the Weight Gain?
Although researchers can’t say for sure why diet soft drink sets the stage for weight gain, there are several possible reasons. Whilst diet soft drinks have no calories, they are created to simulate the sweetness of a regular soft drink. This leaves the drinker’s taste buds completely overwhelmed. For an example of this, take a sip of water and then bite into your favorite fruit. Then try the same experiment with diet soft drink. Note that the real food tastes flat after drinking soft drink. The distortion of taste may cause the diet soft drinker to seek higher calorie foods.
Another possibility is that people just eat more because they think they are saving calories from drinking a diet soft drink. A direct link between artificial sweeteners and a craving for high-calorie foods may exist. There is also the possibility that the link is related to unknown factors involving diet, exercise, or other personal characteristics.
Caffeine’s Role:
Although diet soft drink has fewer calories than regular soft drink, the caffeine content may be greater. A regular can of Coke contains 35 milligrams of caffeine and a Diet Coke contains 47 mg. At low levels, caffeine can stimulate energy, make you more alert, and may be beneficial for weight loss. In higher amounts it can cause nervousness, increased heart rate, and difficulty concentrating. You may also get withdrawal symptoms such as headache, irritability, or depression if you stop taking caffeine suddenly.
For a healthier alternative to diet soft drink, try adding one-third cup of fruit juice to soft drink of plain mineral water for a low-calorie and not-too-sweet beverage.
Although the exact relationship of diet soft drink to weight gain and metabolic syndrome is not clear, it is obvious that diet soft drink should not be considered a “healthy” alternative to regular soft drink. When you choose to drink any soft drink, you are choosing to drink a beverage that is just not as healthy for you as milk, juice, or water.
The Amazing Benefits of Fish Oil tablets
There is now strong literature evidence that fish oil supplementation helps…
- Prevent impaired visual and brain development in children.
- Prevent pregnancy complications, including premature delivery and low birth weight.
- Taking fish oil during pregnancy may also help to reduce allergies in newborns, increases children’s IQ and reduce risk of post-partum depression.
- Prevent sudden cardiac death (~50% risk reduction).
- Prevent stroke (~40-50% risk reduction).
- Prevent irregular heartbeat.
- Prevent some forms of cancer (e.g. Breast Cancer & Colon Cancer).
- Reduce craving for fatty foods. Fish oil may help in weight regulation.
- Prevent age-related prostate enlargement in males.
- Prevent and treat Major Depression, Schizophrenia, Bipolar Disorder, ADHD and
- Anger/Aggression. Fish oil also helps treat Huntington’s Disease.
- Prevent Alzheimer’s Disease.
- Prevent and treat Rheumatoid Arthritis, Systemic Lupus, Inflammatory Bowel Disease and other inflammatory conditions.
- Improve skin, hair and nail health.
- Prevent diabetes.
- Preserve eyesight decline associated with aging. Fish oil also help to reduce eye dryness.
… and that’s just a sample of the possible health benefits of fish oil!!!
How much fish oil should adults take?
A good dose for adults is roughly 6 grams of salmon oil per day with food.
Should everyone take fish oil?
Generally yes.
Why not just eat fish?
There is concern that eating the levels of fish required to consume the ideal levels of omega-3 fatty acids puts people at risk of contamination mercury, PCB’s and other chemicals. In Australia the least polluted fish include salmon, herring and sardines. Also in taking fish oil you know you are getting the right amount of omega-3 fatty acids every day.
The Secret Fat Loss Benefits of Tea
Tea for Two?
Despite its fragrant aromas and sweet aftertaste, brewed tea has significant health benefits. Research suggests that daily consumption can help us to not only lose weight, but prevent us from regaining weight. Study author, Margriet Westerterp‐Plantenga, Ph.D, indicated that “when combined with caffeine, EGCG (epigallocatechin gallate), helps boost fat oxidation and resting metabolic rate.” It reduces the quantity of carbohydrates used for energy and increases the amount of fat used for energy. In addition, green and oolong teas contain compounds that slow the digestion of carbohydrates, thus promoting a lower blood sugar response to meals, so you store less glucose as body fat. Also, a compound found in oolong tea has been noted to inhibit the quantity of fat that is digested from a meal, meaning that you’re absorbing less calories.
Besides containing caffeine, several types of tea contain other compounds that can significantly enhance your fat loss efforts. Specifically, the teas that have been getting all of the attention for their fat loss benefits are green tea and oolong tea. Green tea and oolong tea contain substances called catechins and polyphenols, along with caffeine, and these substances work through several different mechanisms in our bodies to promote fat loss. Although black tea (the normal type of tea used for iced tea and the most common tea sold) does contain caffeine and antioxidants, and may also help promote fat loss, there seem to be less studies relating black tea to fat loss. Another tea that is reported to promote fat loss is white tea, albeit a little harder to find that the other teas. Unless you have to avoid caffeine for some reason, research suggests using regular instead of the decaffeinated teas, since the caffeine contributes to some of the fat burning effect. If you have to sweeten it, use a non‐caloric sweetener so you’re not adding extra sugar calories to your diet. Stevia is a good natural non‐caloric sweetener that is not chemically processed like artificial sweeteners.
Recent studies report that not only can the antioxidant compounds in green tea help promote exercise‐induced abdominal fat loss, but also reduce the risk of various diseases including Alzheimer’s, certain cancers, cardiovascular and oral health.
Precautions:
The use of herbs is a time‐honoured approach to strengthening the body and treating disease. However, herbs contain active substances that can trigger side effects and interact with other herbs, supplements or medications. For these reasons, people should take herbs with care under the supervision of a practitioner knowledgeable in the field of botanical medicine.
People with heart problems, kidney disorders, stomach ulcers, and psychological disorders (particularly anxiety) should not take green tea. Pregnant and breast‐feeding women should also avoid green tea.
If you are serious about losing weight, even though you should not expect the kilos to melt off as some will claim, green tea as a compliment to a sound nutrition and exercise regime may be your ticket. Not only will it boost your metabolism but more importantly it will deliver many other documented health benefits.
Spiraling Down to Crash and Burn
How to lose it all!
A good diet may serve you well while you learn to take better care of yourself, but a crash diet will only set you up for failure.
Crash diets are called crash diets because they cause you to lose weight quickly. But perhaps a better reason would be because a crash diet will eventually “crash and burn.”
Most diets are designed to have you lose a great deal of weight in the beginning to encourage you. But what you lose is mostly water and muscle.
Losing more than 2 kilos a week can not only be unhealthy, but it will very likely cause you to lose muscle along with the fat. This is bad because muscle is a metabolically active tissue, which means that your body burns calories just to sustain it. Thus losing muscle results in a lower metabolism, the rate at which you burn calories.
With your metabolism running slower and slower, you have to eat less and less to lose weight.
Your body is now in survival mode. Wanting you to eat more, your mind tricks you into thinking you are even more hungry than you are, making it all the more difficult to stay on your diet. And your metabolism is slowed even further to conserve energy. What it tries to conserve is your fat stores, and any weight loss comes at the expense of more muscle.
Finally, you get discouraged, give up, and start eating like you used to. But now, with your slower metabolism, you quickly regain the weight you lost, and even more than you did when you started the diet!
The goal of your diet and weight loss plan should not be to lose weight, but to lose body fat.
Exercise, in particular weight bearing exercise that builds muscle, will help prevent muscle loss and keep your metabolism from slowing. It’s also necessary to eat nutritious, well-balanced meals in order to maintain muscle and support all the bodily functions necessary for weight loss.
But the most important factor in any weight loss plan is how many calories you consume each day, and eating too few is the most common mistake.
To lose weight, you need to create a calorie deficit. This simply means that you need to eat fewer calories than you burn.
Did you know???
7 Calories are Burned per Minute (on average) with the following exercises –
- Basketball, Cycling (moderate pace), Football, Swimming, Brisk Walking.
10 Calories are Burned per Minute (on average) with the following exercises –
- Jogging, Boxing, High Intensity Weight Training.
Burn between 800 calories and 1200 with our Outdoor Boxing Classes!
Do you want to know how much you specifically are burning with each activity you do???? Ask us now!