Variety In Exercise

Q: Luke, I did my first resistance training workout on Wednesday and am still quite sore today. What type of resistance training should I do today? Do I repeat Wednesday's workout or switch it up?

A: Thanks for your question!

It's best to have three different resistance training workouts for three days of the week.

Here are a few simple guidelines:

• Include one of each of the seven fundamental human movements (squat, bend, push, pull, lunge, twist, and gait)
• Use a variety of repetition ranges
• Focus on compound exercises that use more than one joint

These apply to all of your resistance workouts, whether you are using bands, machines, barbells, dumbbells, kettlebells, or even just your body weight!

Also, if you're getting sore one of the best things you can do is to make sure you're taking in enough Essential Fatty Acids. My favorite source of EFAs is Krill Oil.

You can read more about Krill Oil here: http://carsoncityfitnesssystems.blogspot.com/2008/04/krill-oil.html

Have a great day!

Want more, do more, BE more,

~Luke

PS - The one other thing I'd recommend to combat soreness and at the same time accelerate your fat loss results is a post-workout drink.

ProGrade Workout has the perfect ratio of carbohydrates and protein you need after your workout to build a lean, sexy body. You can find it here: ProGrade Workout

Mom's Milkshake Recipe

Here's a nice little email I received the other day:

Hi Luke,

Hey, I tried the protein powder that you recommended. While it tasted fine just mixed with water in a shaker, I decided to pump it up.

I dumped a tray of ice cubes, a can of diet creme soda, and the two scoops of protein powder in the blender and hit "liquify".

Yum, the result tasted like a chocolate milkshake, thick and creamy.

It turns out to be a terrific breakfast treat.

Thanks!

Love,
Mom

(The protein powder I recommended to my mommy is the most excellent ProGrade Lean)

Dummies

If I ever, EVER see anyone at Carson City Fitness Systems doing something this stupid I will find out how far into the parking lot I can throw them.

'nuff said.

Olympic Lifting

There are two weightlifting movements contested at the Olympic Games. They are the Snatch and the Clean and Jerk.

This morning we were performing dumbbell cleans as part of our bootcamp routine.

(We use them as a metabolic exercise, rather than a power exercise)

Why do we do cleans?

Well, this guy below probably doesn't do anything other than the Clean and Jerk, Snatch, and a variety of squats. Olympic Lifters don't do any jogging or other exercise that could take energy away from their weightlifting. So his leanness is a result of exercise selection and intensity.

Now, this dude is obviously an elite athlete. But I think an athletic build is what most people would prefer, rather than the grotesque comic-bookery of a bodybuilder or the beef-jerky look of a marathoner.

Cleans help you build lean, sexy muscle. Plus they increase your athleticism and give your muscles that "ready" look. (This is actual muscle tone. Science geeks like me call it "Myogenic Tone." What most people call tone is a measure of leanness, not muscle tone. Sorry, pet peeve.)

The Take-Home Message for today is: Training like an athlete will help you reach your goals, whether they be athletic or aesthetic.

Want more, do more, BE more,

~Luke

Master The Pushup

Many people are limited in the number of pushups they can perform by their trunk and scapular stability.

You see this with the weird sagging during pushups.

When you lack stability, your prime movers along the shoulder girdle and upper arm will be unable to produce as much force as they should.

This will severely limit the number of pushups you can perform.

Want to gain some stability (and increase your max number of pushups)?

Here are some exercises to help:

- Long duration front planks (facing ground, weight on elbows and toes)

- Long duration reverse planks (facing sky, weight on heels and elbows)

- Bottom position pushup holds (keep yourself just off the ground, body straight)

On all of these exercises, be sure to depress and stabilize your scapula. Think of pulling your shoulder blades down towards your buns.

That's it! Improve your stability and you'll be able to do more pushups.

This will allow you to use the pushup as a movement in your metabolic circuits, without having to worry about fatigue being a limiting factor!

Just think, you can get the heart rate response you want WITHOUT having to jog, jump, or bike!

Want more, do more, BE more,

~Luke

Look Out...

I'm working on a new article for www.CarsonCityFitnessSystems.com

Here's the references, so far:

1. Canadian Journal of Applied Physiology; 20(4), 480-486, 1995.
2. Meeting - Canadian Society for Exercise Physiology; 2000.
3. Foersvarsmedicin; 3, 85-99, 1967.
4. Acta Physiologica Scandinavica; 71, 334-346, 1965.
5. Sports Med; 21(1), 7-17, 1996.
6. Journal of Applied Physiology; 48, 624-629, 1980.
7. Journal of Applied Physiology; 88, 386-392, 2000.
8. Nutrition in Sport (textbook); Chapter 6, 97-111, 2000.
9. Sports Med; 21(2), 98-118, 1996.
10. Journal of Applied Physiology; 74, 1848-1855, 1993.
11. American Journal of Clinical Nutrition; 72, 96-105, 2000.
12. American Journal of Clinical Nutrition; 72, 106-111, 2000.
13. Nutrition in Sport (textbook); Chapters 6 and 7, 85-111, 2000.
14. Journal of Applied Physiology; 65, 2018-2023, 1988.
15. Journal of Applied Physiology; 66, 720-726, 1989.
16. Diabetes; 48(5), 949-957, 1999.
17. Journal of Applied Physiology; 82, 1882-1888, 1997.
18. Journal of Clinical Investigation; 54, 1487-1502, 1966.
19. Pharmacological Research Communications; 13, 475-486, 1981.
20. American Journal of Physiology; 277(Endocrinol. Metab. 40), E617-E623, 1999.
21. Journal of Clinical Investigation; 95, 811-819, 1995.
22. American Journal of Physiology; 268 (Endocrinol. Metab), E514-E520, 1995.
23. American Journal of Physiology; 273 (Endocrinol. Metab.), E122-E129, 1997.
24. American Journal of Physiology; 276 (Endocrinol. Metab.), E628-634, 1999.
25. Acta Physiologia Scandinavica; 162(3), 377-387, 1998.
26. Journal of Nutritional Biochemistry; 10, 89-95, 1999.
27. Journal of Nutrition; 130, 139-145, 2000.
28. Sports Medicine; 27(6), 347-358, 1999.

The funny thing is, even with all this research, it'll still read like a meathead wrote it.

And I'm okay with that.

Have a great day,

~Luke

Fat Loss Fairies

Fat loss isn't under the control of magic fat loss fairies.


It's based on simple changes in behavior.

Volleyball Fundraiser

The 16 Red team from Capital City Volleyball Club is having a fundraising car wash in a few weeks!

Here's the information:

The car wash will be held on Sunday, May 18th at the Stratton Center , 1532 Hwy 395 South, Gardnerville.

Time 9:30 AM to 1:30 PM (approx.)

Can't miss us, right on hwy 395 in the middle of town, lots of cute girls in spandex waving signs.

Cost: Any donation accepted.

(I was going to volunteer to help, but "Luke In A Swimsuit" would scare away the traffic!)

T Pushups

Push ups are one of the most underrated exercises out there.

You'd be suprised how many people are unable to do even five perfect reps.

(And as a side note, it gets me hot under the collar when someone whines about being unable to do push ups. Get over your bad self and start working. Now!)

If you are momentarily too weak to reach your target number of reps, use a simpler variation.

Beginners on the pushup start by pushing themselves away from a wall.

They progress to pushing themselves off of a bench.

And then they move on to regular pushups.

From there we can start elevating the feet, or using an unstable surface, or adding load with chains, bands, or a weight vest.

Plus, there are endless variations.

At Starbucks the other day, I wrote down sixty-three variations, and that's without taking into account narrow, medium, and wide hand positions, or methods of loading.

Listen up, ladies: Push ups will NEVER make you bulky. Never. (Strength training won't make you bulky either, unless you specifically train and eat for it.)

Here is a great push up to begin incorporating into your program:

The T Pushup

Start

Finish

Exercise Description:

Start:

- Hands under shoulders
- Weight on feet and hands

Motion:

- Lower body until almost touching ground
- Explode upwards
- Put weight on left hand
- Reach towards sky with right hand
- Land and repeat on left side

Want to make it tougher?

Hold some dumbbells and do T Pushups.

Not tough enough for you?

Trade in the hex-headed dumbbells for some round ones.

Have fun!

Want more, do more, BE more,

~Luke

PS - Don't forget that the next session of the Metabolism Makeover program starts a week from today!

Here's what Sonia H. Miller had to say six weeks in....

“Being overweight I have tried many, many things to lose weight. You name it, I’ve tried it.....Nutri-System, Weight Watchers, the latest diet pills and just plain starvation. I tried all of these and more hoping that I could loose weight and have the body and energy I wanted.

My weight loss journey had drug on for a little more than 10 years. Feelings of hopelessness grew after trying all of these things and discovering that none of them worked for me. Even though I initially I lost some weight, I never felt good or had the energy to take care of my son or enjoy activities with my family. I always felt hungry, deprived and weak. The most devastating effect was after each weight loss strategy, the weight always came back... along with extra 5-10 pounds of weight. I was disgusted with myself and ready to accept the thought that weight loss was just not for me.

Then I found the Metabolism Makeover. Each class helped me to realize that my goals could be achieved by setting realistic goals, making a conscious decision to take action and understanding how the foods I was putting into my body affected my ability to see results. After 6 weeks into the course, I finally started seeing - and feeling - the results that I have always wanted for myself. Along with my commitment to add cardiovascular exercise and weight resistant training to my weekly routine, I finally have the energy, knowledge and the confidence to reach my long term weight loss goals. Thank you.”

Social Support

Definition:

Social support is the physical and emotional comfort given to us by our family, friends, co-workers and others. It is knowing that we are part of a community of people who love and care for us, and value and think well of us.

The best way to get results is to get like-minded people together to help each other.

There's strength in numbers.

My clients get better results when they can bounce ideas and results off of each other.

And they can support and help each other.

We can start building our own little community and learning from each other's successes and struggles.

That is why I am encouraging everyone to start an online fitness journal.

You can have a free account on blogger.

We can really build a great community together.

You can read my journal at: http://turtleislandhouse.blogspot.com/

Have a great day

Want more, do more, BE more,

~Luke

PS - Another way to get plenty of social support is to join in a group fitness or nutrition class.

Like my Morning Blast bootcamp or the Metabolism Makeover program....

Here's what Davisa Fogel has to say about the Metabolism Makeover:

“After several attempts at fad diets...the weight was not coming off.”

“I joined the gym after several attempts at “fad diets” thinking “this should do it.” I worked out faithfully each week and was full of determination but the weight was just not coming off. As soon as the Metabolism Makeover course became available, I thought, “Why not!”

The 12-week experience has been the start of a new way of life for me. Upon completion, I lost a total of 16 pounds and over 8 inches in my waist, hips and thighs. I feel confident that I will continue with my success.

The Metabolism Makeover program has taught me to construct my diet to be more health conscious, but still be able to enjoy a variety of everyday foods without the typical “diet” plan”

On Sportsmanship...

Hi everyone,

Take two minutes to read about a fine example of sportsmanship:

http://blog.oregonlive.com/breakingnews/2008/04/the_best_tale_of_sportsmanship.html

That's the good stuff.

~Luke

Top Ten Tips For Sleeping

While browsing Hastens Sangar's website, I found this neat little list of tips to help you sleep better.

Focusing on getting plenty of rest is one of the most important things you can do outside of the gym, whether your goals are athletic or aesthetic.

(The others are correct nutrition, effective supplementation, and stress-management. Your lifestyle needs to support your goals.)

How Not To Sleep

Here are Hastens Sangar's Tep Tips For Sleeping:



1. Invest In A Good Sleeping Environment


Your bed should be wide enough and long enough, with the correct degree of firmness to avoid putting pressure on your joints, hips, shoulders and chest. An effective pillow which supports your neck will improve the quality of your sleep.


Your bedroom should be cool – ideally between 14°C and 18°C. It should also be dark, since you are aware of light even with your eyes closed. Light sets off processes within your body which make you wake up.



2. Stick To A Regular Schedule



Keeping roughly the same hours for bedtime and getting up will create a routine which your body will get used to.



Even if you go to bed late or sleep badly, it’s worth getting up at the same time that you normally do.



Otherwise, you’ll disrupt your routine and risk sleeping badly the next night too.



3. Unwind Before Going To Bed



Take the time to unwind before going to bed. Avoid doing anything which involves mental or physical stress.



Your bedroom should be a place for relaxation and sleeping, so don’t use your bed for working, watching TV or anything else.



Try to adjust the lighting in your bedroom to create a cosy atmosphere.



4. Spend Time In The Daylight



Spending time in sunlight during the day reduces melatonin levels in the blood. This makes us feel more awake and more alert.



In the evening when it is darker, melatonin levels rise and we feel more tired.



Spending time in the daylight makes it easier for our internal body clocks to regulate our need for sleep.



5. If You Can't Sleep, Get Up!



If you can’t sleep, get up and do something relaxing.


Then when you feel tired, go back to bed.



6. Exercise Regularly



By taking regular exercise – ideally three times a week – you will tire yourself physically while relaxing substances are produced in the body.



The exertion also leads to deeper, more continuous sleep which means that you wake up feeling fresh and relaxed.



But don’t exercise too close to bedtime – it may take you longer to get to sleep, as your body won’t have had a chance to wind down.



7. Don't Go To Bed Hungry



Food is important to your wellbeing and your sleep.



Don’t go to bed hungry, but also avoid eating dinner too late since a large meal just before going to bed keeps the digestion process going longer.



It is better to have a lighter meal which satisfies your hunger, and to focus on a good breakfast instead.



8. Cut Down On Caffeinated Drinks



Avoid drinks with caffeine in them, such as coffee and tea, which stimulate the brain’s wakefulness centre.


Increased consumption of caffeinated drinks can make it hard to get to sleep, and increases the risk of waking in the night.



This prevents you from getting the quality sleep you need.



9. Watch Out For Smoking And Alcohol



Alcohol and nicotine have a negative effect on your sleeping pattern.



For example, studies have shown that you get less deep sleep and dream sleep when you have nicotine and alcohol in your blood.



10. Avoid Sleeping Pills



The use of sleeping pills can lead to dependency, and should not be used for extended periods of time.


Always speak to your doctor to find out whether there are other ways of resolving the cause of your sleeping problem.

Handstand Pushups

Good Afternoon Everyone!

One night I was still here at the gym around three in the morning.

Someone sent an email asking how to do a handstand pushup.

Simple.

Face the wall in a sprinter's stance.

Kick your legs up until they hit the wall.

Bend your elbows until your head touches the floor.

Push yourself back up.

Easy Peasy.

Here's a video of me doing handstand pushups:

(Now remember I was here by myself in the middle of the night, that's why I was the cameraman...)

One of those many irons we've got in the fire is a Handstand Pushup video and manual.

Step-by-step how to take you from zero reps to banging them out.

Handstand pushups build world-class functional strength.

I hear all the time that "Handstand Pushups are just too HARD."

They're not "too hard."

Difficult, maybe. But not too difficult.

If you're willing to work, I can teach you.

Of course, our first step might be to lose a little bit of excess tummy....

(Can anyone help me out with a funny and interesting segue here?)

Tonight I'll be speaking to the Capital City Volleyball Club's younger teams about the importance of strength and conditioning.

Hopefully they will realize that it is up to them to do the extra work that is needed to become a champion.

Remember that the Metabolism Makeover program starts in just over a week, and that there will be THREE morning bootcamps starting at the end of the month.

Today is the day to start!

Want more, do more, BE more,

~Luke

PS- "In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs."

Here's what Rose Huffine has to say about the Metabolism Makeover program:

“I can’t praise Metabolism Makeover Program enough. My results just amaze me. Since I turned 50, I hated the way I looked. I was in a size 12 pants and was wearing size “large” shirts. For me that was too big, I saw no end in sight. I tried to loose the weight and tone up by myself with no results. I thought eating just one meal a day would help. I didn’t know I was setting myself up for failure.

The Metabolism Makeover opened my eyes and taught me the right way to have the body I so badly desired. In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs. I have learned how to eat correctly by eating several small balanced meals during the day.

My husband just cannot believe how much better I look and feel about myself. Now that’s a great feeling. I walk with my head up high and I am having fun buying fun new clothes. I AM SO PROUD OF MYSELF. That’s a great feeling.

Thanks for being there for me and helping me achieve my dreams.”

Mustang Accesories You DON'T Need!

Good afternoon everybody!

I'm ensconced here at Silver State Athletic Center, answering tons of questions about my Metabolism Makeover program.

(It's filling up fast, so if you have any questions send me an email at LDWold@Gmail.com and I'll fill you in on all the details. It is a nutrition program, and the perfect complement to any workout. We meet on Monday nights at 6 for twelve weeks. Losses of up to ten pounds of fat are common. To see a few success photos, check out http://www.highsierrabootcamps.blogspot.com/)

I had hoped to get in a quick workout this afternoon, but have over a hundred emails from clients and friends (and clients' friends!) and a stack of phone calls to return. A guy could start to feel popular!

What else is on my project list?

Well, I had a request to write an article about "Vampire Fighter Fitness." What an interesting topic!

Fat loss, strength, and athletic performance are my specialties, but I like the opportunity to put a fresh spin on things. Sarah, you're getting your "Vampire Fighter Fitness" routine!

Mother's Day is coming up, and I'd like to put together a Mommies Only special.

Moms, sound off!

Should your Mother's Day gift be semi-private personal training, morning bootcamps, Metabolism Makeover, or a combination?

I've written a special presentation called "Myths and Lies About Fat Loss." When I timed myself, it was 23 minutes long, perfect for a lunch break.

Is anyone interested in having me present a "Lunch and Learn" at their workplace?

Let me know how to get in touch with your human resources director.

(I've also written or can write articles on fat loss and health for employee newsletters. And I can meet even the toughest of deadlines without fail.)

The outline for my "Results Proven" stretch routine is about finished. Now I'm going to have an expert turn it into a shooting script and we can (hopefully!) film it in the next month.

But by far my pet project is the Metabolism Makeover program. This is exactly what we've needed to round out our services here at the gym.

Nutrition advice is always a part of personal training, but we usually focus just on changing a few behaviors. My training skills are advanced enough that a few simple diet changes combined with my programs yields phenomenal results.

Metabolism Makeover, however, is to nutrition what my programs are to personal training. It is powerful enough to get results by itself.

Anyone even remotely interested in losing fat and having a healthy lifestyle should get ahold of me right away. Again, my email is LDWold@Gmail.com, and my cell phone number is (509)945-3856.

Oh yes, the title of this post: "Mustang Accesories You DON'T Need!"

Look at this photo:

Do you know what this is?

It's a French Fry holder for your car.

Seriously.

A French Fry holder for your car.

If you're just thinking about how convenient one of these would be, enroll in the Metabolism Makeover program RIGHT NOW!

C'Mon, a French Fry holder for your car? Jeez....

Have a great day!

Want more, do more, BE more,

~Luke

PS - Check out Tina Martin below. She lost 4% Body Fat, 8 pounds, 9 1/2 total inches in 12 weeks. Go Tina!

Doesn't she look great?

Yes!

Breaking The Fat Loss Plateau

I would like to give you the opportunity to lose fat, build muscle, and have the vitality that all “wannabes” envy… and do it in a very short time.

The power is inside of you, and I’d like to show you how to get it out.

Do you realize that the average human life span only consists of about 28,000 days?

I don’t need to tell you that this is not a terribly long time.

But I will tell you that every day you go through your life without living it lean and sexy is a day you are cheating yourself out of your own existence.

It’s time for you to step up to the plate, and take control of your life right now…

If you’ve had a string of failures with weight loss… then right now you are LOSING the race.

Sign up for my Metabolism Makeover course.

In only twelve weeks you can have results you've never thought possible.

Look at the before and after photos at: http://www.highsierrabootcamps.blogspot.com/

Then send me an email at LDWold@Gmail.com and I'll give you all of the details.

Why not you? Why not NOW?

Want more, do more, BE more,

~Luke

Regarding the Deadlift

A lot of coaches refuse to let their athletes deadlift, saying it is "Too Dangerous."



I say if you are unable to teach someone to pick something up off of the floor, you are unqualified to be a coach.

Obesity

Here's something I stole from the Centers For Disease Control:

Medically, obesity is either directly responsible or a major contributor for a myriad of health issues. Here is a list:

- High blood pressure, hypertension
- High blood cholesterol, dyslipidemia
- Type 2 (non-insulin dependent) diabetes
- Insulin resistance, glucose intolerance
- Hyperinsulinemia
- Coronary heart disease
- Angina pectoris (chest pain)
- Congestive heart failure
- Stroke
- Gallstones
- Cholescystitis and cholelithiasis (other gall bladder issues)
- Gout
- Osteoarthritis
- Obstructive sleep apnea and respiratory problems
- Some types of cancer (such as endometrial, breast, prostate, and colon)
- Complications of pregnancy
- Poor female reproductive health
- Bladder control problems (such as stress incontinence)
- Uric acid nephrolithiasis (kidney stones)
- Psychological disorders (such as depression, eating disorders, distorted body image, and low self esteem).

Looking through this list, we feel it's important to point out a few things and bring more information to the table.

1) The leading cause of death in the United States is heart disease. 5 things on the obesity "medical contribution" list are directly related to heart disease.


2) The second leading cause of death in the United States is cancer. Obesity has been linked with several different types of cancer. From the National Cancer Institute, "Obesity appears to in-crease the risk of cancers of the breast, colon, prostate, endometrium (lining of the uterus), cervix, ovary, kidney, and gallbladder." 4 things on this list are directly related to cancer or complications of these organs.


3) The third leading cause of death in the Unites States is stroke. It's on the obesity medical contribution list.


4) The top three leading causes of death in the United States (heart disease, cancer, and stroke) claim 3 times more deaths per year than the total of the next 7 leading causes of death combined. Obesity directly correlates with the three leading causes of death.


5) Trends show that diabetes is quickly climbing the list of causes of death. 3 things on the list involve diabetes. 85% of diabetics are obese.

Sneaky Supermarkets

Here's something most people don't know:

Supermarkets put their highest priced items at eye-level.

It doesn't matter if the product is loaded with sugar, fat, and preservatives.

They are focused on their profit margins.

Good luck finding anything healthy at eye level.

[Fun Fact: Highest-Priced kids' cereals are placed at THEIR eye level]

The other day I was looking for canned pumpkin. (Ingredients: Pumpkin)

High, low, everywhere in between.

It used to be on the bottom shelf, so I had to squat deep.

Now it's high and almost out of the section.

This is another tactic of the food marketers: Switching things around.

Changing locations means us consumers might find some new unhealthy treat as we look for our old standbys.

One of the best tips anyone can use at the supermarket is to shop around the edges.

The perimeter of the store is where you'll find fruits, vegetables, lean meats, and eggs.

That's it for today!

Want more, do more, BE more,

~Luke

Breaking News?

Happy Saturday Everyone!

It's windy on the outskirts Carson City but very quiet here at the gym.

(Well, it WOULD be very quiet if I didn't have the stereo's volume turned up to 11...)

Most of our volleyball girls are in Reno playing at the Far Westerns tournament.

I tried to go watch the last of the PM wave yesterday, but couldn't find the site...

Yes, even with the MapQuest directions crushed tight in my sweaty hands, I managed to get lost. As usual.

To quote my Grandpa: "Luke's a fair hand with most anything, but the boy couldn't find a church steeple in a wheat field."

This is even funnier if you know our place was surrounded by wheat fields....

So I ended up missing seeing our girls play yesterday. Bummer.

Today I'm working on our bootcamp website, www.HighSierraBootcamps.com. (There's nothing there yet, but give me a few days.)

Once it is up and running, you'll find a Frequently Asked Questions section, a complete schedule for the rest of 2008, session times, and everything else you want to know.

Including....

A BRAND NEW 14 Day Fat Loss Course!

Yes, there is a fat loss course available on all of the Carson City Fitness Systems websites.

But this course will be completely different, written for the discerning bootcamper. (You should subscribe to both. I know I will.)

As soon as this is up and running, you, my preferred clients, will be the first to know.

Oh yes, one last thing: I get lots of questions about what exercises we do at High Sierra Bootcamps.

To answer this, we're going to figure out how to put up some videos on these blogs of Yours Truly doing a few of our metabolic circuits.

And if you'd like to see many of our warmup exercises, check out Carson City Fitness Systems' Exercise Index.

Watching me sweat will be great revege for lots of people I know....

That's all the news that's fit to print this fine Saturday.

For today, drink an extra two glasses of water and be sure to take your multivitamins.

Want more, do more, BE more,

~Luke

PS- Check out what ProGrade's VGF multivitamins did for Mrs. Tennessee International at: http://carsoncityfitnesssystems.blogspot.com/2008/04/multivitamins.html

PPS - You can find VGF (and lots of other cool stuff) at: https://lucaswold.getprograde.com/

PPSS- Have a great day!

MultiVitamins

Nevelyn Burns, Age 26, Mrs. Tennessee International






Since using VGF25, I have noticed that the results not only enhance my body, but also my mind.





My cravings for sweets and carbs have subsided, and I have more energy. I used to have problems with stress also, but since taking VGF25, I have been able to relax more and sleep better.





I used to go on junk food binges, and I even found myself purchasing some of the foods that I used to go overboard with, but when I attempted to eat them, I realized that I didn't have a taste for them.





I know that this product helps me to be healthier, and with the amazing results that I have seen, I am even more inspired to work even harder in the gym.





I recommend this product for anyone who is dissatisfied with the results of their multi-vitamin.





Women's bodies are different and should be treated differently. VGF25 does just that in a completely natural way.



Nevelyn Lost 2% Body Fat and 1 inch in her waist 4 weeks after incorporating VGF+25 into her fitness program