fitness

2017 Arnold Classic Invite List

Who’s Competing at the 2017 Arnold Classic?

Cardio and Weights knows!

IFBB Men’s Open Bodybuilding

35912-dallas-mccarver-15_final

2017 COMPETITORS

Fouad Abiad
Lionel Beyeke
Maxx Charles
Vitaly Fateev
Will Harris
Michael Lockett
Dallas McCarver
Cedric McMillan
Juan Morel
Luke Sandoe

Image result for cedric mcmillan

Cedric McMillan can win this if he keeps everything tight

Summary: Look for a tightly contested race between Dallas McCarver, Cedric McMillan, and Lionel Beyeke. Fouad Abiad and Juan Morel are my dark horses. 

Men’s 212 Bodybuilding

2017 COMPETITORS

Ahmad Ashkanani
Guy Cisternino
Charles Dixon
David Henry
Manual Manchado
Jose Raymond
Mitchell Staats
Zane Watson
Quincy Winklaar
Kyong Won Kang
Hidetada Yamagishi

Summary: Look at Hidetada Yamagishi to repeat, however Jose Raymond, Guy, and David will be up there. Dark horse is Zane Watson and Ahmad Ashkanani. 

vegetarian-diet-plan

How to Properly Plan A Successful Weight Loss

How to Properly Plan A Successful Weight Loss

So you have decided that you want to lose weight! Congrats! Maybe it is because of a So you 30 day weight loss challenge, or maybe it is because you want to not be out of breath chasing your yougins’ around the house. Whatever the reason I want to congratulate you for deciding to put your healthy first and concentrating on making a better you. I am going to share with you how to succeed at weight loss so that you don’t become one of the millions that try it for a week or two and become discouraged and quit.

 

pjimage-2

Same person, Jessica totally transformed her life.

Proper Planning Makes Better Performance:

If your goal is to lose weight and totally change your life, this is what you must do:

  1. Get your household involved. If you have a significant other or kids that are not participating then it will be extremely difficult for you to succeed. You need to motivate them to also get healthy. Have a competition. It isn’t going to hurt your child to eat healthier and lose a little weight if they are unhealthy. There are plenty of healthy recipes that are low calorie that are delicious.
  2. Throw away the garbage (unhealthy foods). If you have unhealthy food options in the house, you will be tempted.
  3. No soda with sugar. If you have to have soda, convert to diet, but you should drink water.
  4. Meal Planning makes your life easier. Do not try to diet without planning all your meals in advance. 1st Phorm Level-1 Protein is a great meal replacement protein that is great for breakfast or lunch! Crock pot meals will also make your life easier!
  5. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 1-5 pounds per week. You should set a goal for 1 month weight loss, 3 months of weight loss, 6 months of weight loss, and 12 months of weight loss. Push yourself to hit each goal, and if you don’t hit those goals, reevaluate and reset those goals.
  6. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  7. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  8. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  9.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Royal XXI Queen or King System! : The Royal XXI Queen or King System are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Royal King/Queen are stimulant fat burners that control appetite and burn fat. T-21 helps you optimize hormone levels to burn fat faster. C-21 helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast.

Royal XXI Queen System: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal XXI King System: https://1stphorm.com/a/products/stacks/weight-loss-stacks/royal-21-king-system?a_aid=nutritiontrain

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful.

 

Thank you for reading and good luck with your weight loss!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

10635775_10101327193001803_6162033483918045694_n

Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  3. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  4. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  5.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd 

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.

 

Thank you for reading and good luck with your weight loss in your 30 day challenge!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

 

 

how_it_works_muscle_fat1

Healthy Meals at Fast Food Restaurants

Healthy Meals at Fast Food Restaurants

Did you forget your lunch at home? Are you like many of us who are trying to lose weight and meal prep for the week to ensure we get healthy lunch alternatives? If you are in a pinch, here are some better than expected choices for lunch.

Keeping a bottle of 1st Phorm Level-1 at the office:

1st Phorm Level-1 Protein is a complete meal in shake form. It tastes amazing and mixes instantly with water or almond milk (my personal favorite). At only $1.67 a serving and 25 grams of protein, you cannot lose with Level-1.

Order now w/free shipping: http://bit.ly/28TsWbh

Subway:

Subway has a ton of healthy options for lunch, however there are some dangers lurking.

  • Grilled Chicken Chop Salad, extra spinach, tomatoes, lettuce, cucumbers, NO CHEESE, NO DRESSINGS other than Oil and Vinegar. 20 grams of protein, 200 calories, less than $10 with water/diet coke.
  • 6 inch turkey on whole wheat or other bread. No dressings, all the veggies you want. 300 calories, 18 grams of protein. $6-$7 with water/diet coke

Chic-fil-A:

Chic-fil-A has one of the best options out there for a high protein low calorie meal, however many of the fried foods from Chic-fil-A can add inches to your waist.

  • 8 Pack Grilled Nuggets + Greek Yogurt Parfait: 300 Calories, 31 grams of protein. Under $10 with a diet coke/water.

Or skip the Greek Yogurt and stick with the Grilled Nuggets.

Wendy’s:

If you eat chili, it’s super easy and cheap to eat healthy at Wendy’s.

  • Large Chili and Diet Coke is only 310 calories, 10 grams of fiber, and 26 grams of protein!

Panera:

Panera has several healthy choices if you stay away dressings and prevent yourself from going overboard with the bread.

  • Bowl of Turkey Chili is only 260 calories and 17 grams of protein!

McDonald’s:

There are actually some healthy alternatives at McDonalds.

  • Hamburger Happy Meal has 390 calories if you stick to water.
  • Artisan Grilled Chicken Sandwich without dressing is only 360 calories and 37 grams of protein.

Taco Bell Power Menu Bowl:

Taco bell has many healthy alternatives, however the power menu bowl may be my favorite splurge.

  • Power Menu Bowl: If you go with sour cream, no ranch sauce, and no cheese it should be under 400 calories with a ton of protein!

 

You can eat healthy without cooking, however it is expensive and the temptation is there to really binge. With the above choices you can eat well without over-boarding on carbs, fat, and calories.

Do you have a recipe to share? Share it below!

Eat healthy my friends,

 

Dustin Holston

Teamnutritiontrain.com

 

 

 

Commander Go Pack Log- Final

Updated 10/17/2016

Final update. the results were amazing. I ended up losing 12 pounds with the Commander Go Pack.

 

14650173_587091024811264_3464242318714114240_n

Thoughts? Comment Below!

Final Results:

  • Weight down 12 pounds (6.3%)
  • Energy Up
  • Appetite Down
  • Sleep Good
  • Mood Good
  • No Negative Side Effects
  • Strength stayed the same even though I lost 12 pounds
  • Pants are way too loose, however went to a 44 in suit coats (from 42).
  • Final BMI 26.9 (Down from 28.6)

Buy Commander Go Pack today with Free Shipping

Thank you for reading my log of the Commander Go Pack!

To Purchase the Commander Go Pack, or the Bliss Go Pack (the female version) please click here! 

Questions or Comments? Feel free to email: nutritionandpersonaltraining@yahoo.com


September 23rd 2016 Update

Wow, I am kicking ass with Commander Go Pack. I’ve been keeping calories around 1800 and protein between 150-200 per day. 1 or 2 cheat meals a week.

Earlier this week I weighed in at 177.0! That’s 10.8 pounds down in less than a month!

Energy has been through the roof. Although I’m cutting calories and doing extra cardio, I don’t feel exhausted mentally or physically.

The quality of sleep has been better than before.

Cravings have been eliminated, which is my biggest issue with dieting.

fatface

Cheeks down, I’ll show the rest at the end of the log!

Buy Commander Go Pack today with Free Shipping


Start: 8/26/2016

Hey Guys!

I have decided to get shredded, or at least attempt to. I have wrote countless articles on Commander Go Pack and Bliss Go Pack, but I am going to be a guinea pig and keep a journal of my progress cutting. I am currently 187.8 pounds and 5’8 (28.6 BMI).

Perimeters: Goal is to keep calories around 1800 and then taper them down as I see how my body responds to dieting. I will eat between 150-200 grams of protein, leaving the rest of my calories to carbs and fats. I am hoping to lose between 7-10 pounds in 30 days.

Morning: 1 Commander, 2 Thyro-Drive

Before Dinner: 1 Commander

Bed: 2 Thyro-Drive, 3 Opti-Core

I will do the recommended 5 days on, 2 days off for these supplements.

CVGUU-1UEAAlSOa

I’ve been on for two days now. Energy is great even though I’m in a calorie deficient state. I slept like a baby last night also. More to come next week.

If you would like to order The Commander Go Pack with free fast shipping click here: http://bit.ly/28KIPz5

How to Diet and the Answers to Your Biggest Questions

Weightlossformula

  1. How do I know how many calories I need to eat to lose weight?
    1. Your basal metabolic rate (BMR) is the amount of calories your body needs to maintain current weight (at rest). If you eat less than your BMR, you will lose weight. Use this  link to help calculate yours: http://www.bmi-calculator.net/bmr-calculator/ 
  2. How do I prevent myself from binge eating?
    1. Many people do well 75% of the time, but will ruin their diet with one meal. Binge eating affects millions of Americans, and you are not alone. Drinking a glass of water prior to a meal can help fill your stomach prior to eating. It will make you feel full faster.
    2. Supplements such as the Bliss Go Pack (women) and Commander Go Pack (men) have appetite suppression that helps me cut cravings. Order either through this link with free shipping!  
  3. How do I find healthy choices with meals?
    1. There are a ton of healthy recipes when it comes to meal planning that you can take advantage . You can go to google.com and type healthy “insert food here” and thousands of recipes will come up.
    2. What I find is that people have trouble finding healthy meals when they are in a hurry, or when they are at work. The pressures of hurrying and eating make you make unhealthy and expensive decisions. That is why I tend to asks my clients to look at Level-1 Protein by 1st Phorm. Level-1 Protein is high quality protein that keeps you full longer, while being low carb and low fat. My wife and I use Level-1 Protein has a meal replacement daily. Order through this link with free shipping! 
  4. How do I workout?
    1. Before going to the gym for the first time, find a sample workout plan, or ask me to develop one. Email me: nutritionandpersonaltraining@yahoo.com
    2.  You can talk to personal trainers at the gym about helping you develop a training program, however they will charge you $$$
    3. Use this workout program that I developed:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/
  5. What Supplements Should I take?
    1. Protein: I’d suggest high quality meal replacement protein (Level-1) and a post workout protein (Phormula-1). If you could only afford one, I’d suggest Level-1 starting out.  Order through this link with free shipping! 
    2. Fat Burners: Although not necessary, The Bliss Go Pack/Commander Go Pack have a track record to help you lose weight fast. I lost 12 pounds in a month from the Commander Go Pack. Order either through this link with free shipping!  
    3. A good multi-vitamin can help. I suggest M-Factor Hero or M-Factor Goddess. 
    4. Fish Oil is great for the heart, the mind, weight loss, and lipids. I suggest Full-Mega. 
    5. Pre-Workout is not a must, but it can help motivate you with extra energy when you need a kick to get to the gym. MegaWatt V2 or ALPHACreHD are my favorites. 

 

00a190ed32248f7f81a20b5fafef08f3

Summary:

If you follow these suggestions you will lose weight fast and look and feel better than ever!

 

 

Thank you,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

 

The Royal 21 Queen System Review- How It Works

Answers to Popular Questions:

  • Where can I order the Bliss Go Pack?
    • The Bliss Go Pack has been replaced by the Royal 21 Queen System, a more powerful 1st Phorm Diet System. You can order it from many places, however, if you order it at 1stphorm.com/nutritiontrain, you will get free shipping!
  • Does Royal 21 Queen System help me lose weight?
    • YES! Royal 21 Queen System has proven fat burners through three different supplements: Royal 21 Queen, T-21, and C-21
  • How Does It Work?
    • Royal 21 Queen System is three separate fat fighting supplements. Royal 21 Queen will help you shred fat through potent fat burners, T-21 will optimize thyroid output (your fat fighting organ), and C-21 will lower cortisol levels and help you sleep like a baby.
  • What can I take with Royal 21 Queen System?
    • Level-1, Phormula-1, Ignition, M-Factor Goddess, AlphaCreHD, Full Mega, and pretty much any other 1st Phorm product. I would suggest not taking MegaWatt V2 while on Royal 21 Queen System until you can test your tolerance to caffeine. I would switch to ALPHACreHD while on Bliss Go Pack for pre workout.
  • How much weight will I lose?
    • Again, The Royal 21 Queen System will help you lose weight fast, however you need to make sure that your diet is in check prior to starting the Royal 21 Queen System. I have had clients lose 10-15 pounds in 30 days on the Bliss Go Pack, however if you don’t eat right and train right, your results will suffer.
  • I am sensitive to caffeine, should I take the Royal 21 Queen System?
    • I would suggest investing in the T-21/C-21 pack instead of the Royal 21 Queen System. Although there isn’t as much caffeine in Royal 21 Queen System as some energy drinks, if you are sensitive to caffeine I’d suggest T-21 and C-21
  • I have cravings, will Royal 21 Queen System help?
    • YES! One of the best things about the Royal 21 Queen System is that it will eliminate cravings.
  • What should I do on the Royal 21 Queen System?
    • You should eat healthy, drink plenty of water (64 ounces +), workout, and get adequate rest.
  • If the Royal 21 Queen System isn’t right for me after taking it, what should I do?
    • 1st Phorm has a 110% money back guarantee. Contact 1st Phorm and they will refund.
  • If I should need help about meal planning or workout plans, who should I contact?
    • You can contact 1st Phorm, or you can contact me @ nutritionandpersonaltraining@yahoo.com

 

Royal 21 Queen System:

“A comprehensive fat burning matrix that is designed to optimize the female body for fat burning while helping control stress, increase energy, improve mood, and control appetite.”

royalxxi-women-system

Where to Buy? 1stPhorm.com for Free Shipping

T-21 INFO

Metabolism Catalyst

The powerful formula in T-21 is designed to help deliver the raw materials your body uses to produce thyroid hormone. Bringing this into balance can help raise your body’s metabolic rate as well as core body temperature, leading to an increase in daily caloric expenditure.

On top of the increase in metabolism is T-21’s ability to enhance your body’s natural energy levels without fear of jitters. Because of this, it is ideal for people with sensitivity issues to caffeine or other stimulants. More importantly though, is the ability to stack T-21 with a powerful stimulant-based product such as Royal XXI King™ or Royal XXI Queen™ to maximize results. For maximum results use T-21 as a part of the Royal XXI King or Royal XXI Queen Weight Loss Results Systems to optimize your system around the clock!*

*These statements have not been evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

ROYAL 21 QUEEN INFO

Advanced Female Thermogenic Formula

It’s no secret that as women we have additional obstacles to hurdle when it comes to losing weight. That is why Royal XXI Queen is specifically formulated for women like us in mind, and is like nothing you have ever tried.

No longer do you have to be frustrated from food cravings, sluggishness, monthly hormone fluctuations, and everything else mother nature throws at you that derails your progress. Royal XXI Queen is the newest generation of weight loss supplements and will be your new favorite weapon to help rule your weight loss results.

We all know there is no magic pill for losing weight. It takes regular exercise and healthy eating habits to melt off the extra stored body fat in those not-so-kind places…but that’s where Royal XXI Queen comes to the rescue. Royal XXI Queen is going to help control your appetite and manage the cravings for salty and sweets foods, so you can stick to that healthier eating plan. The focused energy boost will have you feeling great and motivated to be active…even after a long, stressful day.

With precise ratios of powerful ingredients, Royal XXI Queen will also stack the deck in your favor when it comes to managing weight loss issues that only women like us face; such as depression, mood swings, hot flashes, excess water weight and even menopause. The natural ingredients will also put you in a clear, more focused state of mind to help you push through the most trying days.

In combination with exercise, proper water intake, and a healthy meal plan Royal XXI Queen will lift your weight loss goals to new heights. For maximum results use Royal XXI as part of the Royal XXI Queen Weight Loss Results System to help boost your metabolism by naturally balancing thyroid hormone production and reduce the production of the stress hormone cortisol.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

C-21 INFO

Quality sleep is one of the most important factors in pursuing and achieving a fat loss goal, but it is commonly overlooked. Just one night of poor sleep has been shown to cause an increase in the appetite-stimulating hormone ghrelin, elevated cortisol levels, and decreased glucose tolerance; ultimately leading to very poor metabolism.

In today’s society stress is everywhere and whether it’s mental, physical, or emotional it increases your cortisol levels. When your cortisol levels remain elevated it signals your body to hold onto fat in your midsection as well as cause lethargy.

Taking a nighttime supplement like C-21 will support deep, restful sleep and lower stress levels. It has been shown that this naturally balances cortisol levels, leading to your body fully recovering to its full potential. Unwinding and getting a relaxing night of sleep will promote optimal metabolism throughout the night and the rest of the day.

C-21 also attacks another important nighttime fat loss issue by aiding the body in digestion and nutrient assimilation while you are asleep. The blend of key digestive enzymes keeps your body working as efficiently as possible to allow for even better recovery and an overall positive impact throughout the day.

For maximum results use C-21 as part of the Royal XXI King or Royal XXI Queen Weight Loss Results Systems to help boost your metabolism all day long.

Results?

I have had many of my clients on the Bliss Go Pack, and many of them are losing 10-20 pounds during the 1st two months. Many of these clients were stuck at a plateau weight and the Bliss Go Pack gave them the motivation, energy, focus, and results needed. Royal 21 Queen System is a more powerful version of Bliss Go Pack.

Use this link for free shipping on Royal 21 Queen System and everything else 1st Phorm!

 

Stay Healthy My Friends,

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain