Fitness & Wellness

Look For The Nearest Farmers' Market

Look For The Nearest Farmers’ Market

There’s no better way to support Totowa, New Jersey farmers, than to buy the goods they sell. It not only helps them, it can be a big benefit for you. When you shop at a local farmers’ market, you often get fresh produce at a very reasonable price. Shop for the in-season vegetables and fruits that are grown locally and you’ll probably save money. Farmers’ markets offer a variety of produce, which also may include locally grown, gathered or processed eggs and cheese. You can often find cheese made from milk of grass fed cows and free-range eggs.

No matter what time of the year, there’s always something locally produced.

Fresh lettuce, not the iceberg variety, but the far more nutritious like Romaine lettuce, mache, butter lettuce and even baby spinach, kale and dandelion greens, are often sold at the farmers’ market. Mache is particularly high in vitamin C, unlike iceberg lettuce that’s low in nutrition. You will only find some of those greens at specialty areas in the grocery and at a far higher price. Asparagus is also another spring item that’s fresh. Grilled asparagus can top a salad or serve as a side dish, providing extra vitamin A, C and K, plus folate and fiber.

In the summer, there’s a lot of options.

In the summer there’s a bounty of fresh fruits and vegetables at the farmers’ market and at a price you’ll love. While you may find the same tomatoes in the store, since local farmers often sell their produce to local groceries, the price is often better at a farmers market because there’s no middleman. Most small farmers also use organic methods, so you’ll have a lot of options to increase the nutrition at every meal. You may even find produce that isn’t at the grocery, like spaghetti squash, which is a substitute for the higher calorie pasta.

The prelude to winter brings fall options you’ll love.

When one bounty ends, the next one starts and other options appear at the farmers’ market. Root crops are big in the fall and the cooler weather allows for a second wave of lettuce. Deliciously healthy root crops like sweet potatoes and certain varieties of apples make their way to market for healthy options on your table. Brussels sprouts, cranberries, escarole, fennel, grapes and shelling beans are fresh, and ready to take home.

  • Sweet potatoes, a fall root crop, help support brain health and have cancer fighting properties. Parsnips, another fall crop are rich in nutrients, packed with fiber and can help you lose weight.
  • You’ll find it’s easy to use fresh vegetables, and they taste even more delicious than processed ones. Steaming whole fresh beets, then removing the skins will reveal a sweet treat like no other.
  • If you want more variety and the taste of fresh produce year around, buy extra and freeze the produce immediately. Tomatoes are easy to freeze. Just cut off the stem and freeze. The skins come off easily when run under hot water before defrosting.
  • You can boost your nutrition by adding fresh herbs to your meals. Freezing or drying the herbs will allow you to have them all year.

For more information, contact us today at Prime Fitness Studio


Coping With Dehydration and Summer Workouts

Coping With Dehydration and Summer Workouts

Summer workouts can cause you to perspire and that can lead to dehydration if you’re not careful. Dehydration can be particularly worrisome for seniors, since seniors dehydrate faster. Their body composition changes with age, and they have less fluid in their system than children and younger adults. If you’re working out in the summer, you also face the risk of dehydration, not because of your body composition but because you’re sweating more.

Dehydration can cause serious problems, no matter what your age.

Dehydration isn’t like starving. You can live up to three weeks without food, but you can only go three days without water. If you’ve ever watched survival programs, usually finding water and building a fire to sterilize that water is a top priority for that reason. Dehydration can cause headaches, high blood pressure and low blood pressure, dizziness, fainting and confusion. In fact, in seniors, even mild dehydration can be mistaken for dementia.

Drink water before you workout.

Unless you’re sweating profusely, you don’t need a fancy sports drink with electrolyte replacement. Water can be just as effective. Drink water before you workout, sip on it during your workout and drink more after you’ve finished your workout. Your body is between 50 and 75 percent fluid and dehydration can affect all parts of the body from mental functioning to achy joints. It even aids digestion and lack of fluid can cause nausea.

Drinking more water may be just what you need.

One of the best low calorie drinks is water. If you don’t like the taste, infuse it with fruit to give it a light flavor. Most people don’t drink enough water to be their best. It’s important to circulation and blood volume, prevents achy joints, boosts your energy level, improves oral hygiene, aids digestion and can even help mental functioning. The human body is between 50-75% water, depending on several factors.

Besides drinking more water, there are other things you can do.

If you’re having a pre or post workout snack, include fruits and vegetables with a high water content, like watermelon, cucumbers, tomatoes or celery. Avoid drinks with caffeine, such as soft drinks and coffee. Instead, opt for plain water or infused water, which is water that’s been flavored by putting in fruits or vegetables for enough time to leave a flavor. Set a reminder on your phone to alert you to sip water every five minutes to help establish a habit of sipping it.

  • Avoid drinks with added sugar, especially if you’re exercising for weight loss. Sugar causes the water to be forced out of the cells. Alcohol also dehydrates you, so avoid it right before and after you workout.
  • If you start to feel exhausted or sleepy, stop working out and immediately rehydrate. Dehydration can cause you to feel lethargic. Don’t guzzle the water but sip on it until you feel more energetic.
  • How do you know you’re dehydrated? The answer is simple. Your urine is a dark straw yellow color. Also, when you pinch your skin, it doesn’t snap back to normal quickly.
  • Bad breath, sugar cravings, a swollen tongue and even a dry mouth are signs of dehydration. If you’re working out with a partner, check each other’s eyes for signs of dehydration. The eyes will look sunken.

For more information, contact us today at Prime Fitness Studio


How To Kick A Weight Loss Plateau

How To Kick A Weight Loss Plateau

Sometimes, you can do all the right things and still hit a point where you feel like you’re standing still on your efforts to lose weight. At Prime Fitness in Totowa, New Jersey, we track your progress, so we know when a weight loss plateau occurs and can make changes to your program. Weight loss plateauing occurs for many reasons. One reason that’s actually a good one is that you’re replacing fat with muscle tissue. Muscle tissue weighs more than fat tissue does per cubic inch, and you’ll know that’s what’s happening if you take measurements and are losing inches but staying the same weight.

If you’re gaining muscle, you’re still making progress, but what if the plateau isn’t from that?

Check out the routine you’re doing. Have you changed it at all since you started or even increased the repetitions? The human body is amazing. The more you make a movement, the more efficient it gets at doing that movement. That means burning fewer calories. If you haven’t changed your routine since day one, it’s time to make that change. Do something new. Varying your workout not only works different muscle groups on different planes, but it also burns more calories as your muscles learn the movements.

What type of workout are you doing?

Are you doing full body workouts that include all types of training? While aerobic exercises like running do burn tons of calories, those calories come from both muscle and fat tissue. Strength training also burns calories, but it primarily burns fat tissues and builds muscle tissue. The more muscle tissue you have, the more calories you burn 24/7, since muscle tissue requires more calories to maintain than fat tissue does. You effectively boost your metabolism.

If you’ve lost weight, losing more weight is even more difficult.

If you carried two twenty pound dumbbells everywhere with you, it would be constant exercise and cause you to burn more calories. If you’re carrying an extra 40 pounds, it’s exactly what it’s like. As you lose weight, the amount of extra weight you’re carrying is less, so your body doesn’t have to work as hard and you’ll burn fewer calories. It’s harder to lose weight, but still doable, especially since you’ve built more muscle mass. You have to beef up your workout or cut more calories to lose the same amount of weight as quickly. That’s why trainers constantly change your workout program and help you with nutrition.

  • Your plateauing may come from too strict of a diet. Eating healthy isn’t dieting and a super low calorie diet isn’t healthy. It can make your body go into starvation mode, where it slows metabolism.
  • Is the problem hydration? Your weight gain or lack of weight loss may come from water weight and one way to eliminate it is to drink more water. The body retains fluid when there’s too much sodium.
  • Is the gym your only activity? If you’re working out for a half hour to an hour, but the rest of your life is sedentary, you can bust that plateau by being more active when you’re not in the gym. Take the stairs or park further from the store at the grocery. Have fun. Go for a walk or spend a night dancing.
  • Another simple solution for plateauing is adequate sleep. If you don’t get enough sleep, the body makes more ghrelin, the hunger hormone, and less leptin, the one that makes you feel full. Adequate sleep can help prevent overeating and give you the energy you need to stay active.

For more information, contact us today at Prime Fitness


How To Get Your Kids To Exercise

How To Get Your Kids To Exercise

If you’re a parent, you want your child to have an easier road to travel. You want them to have more. You want a better lifestyle, better education and even want your children to make better choices. If you’re presently fighting excess pounds or a condition that improves when you workout, you probably don’t want your children to face the same challenges and are looking for ways to get your kids to exercise.

You are their role model, make time to play.

If you’re constantly on your phone or computer, what do you expect from your child? Sure, you go to the gym, but the kids don’t realize that or see you working out. Take a break and have some fun. Play with the kids, but make sure it’s active play. Your children are never too young or old for that. Whether it’s playing lawn games, hide-and-seek, basketball or hula hooping, it’s all active and it’s all good. Make a family hour every day when you walk, bike ride or play active games.

Be their workout star.

If you go to the gym three times a week, workout with the kids the other days. The workout should be age-based and fun. You can do calisthenics, track the steps or miles you walk together or have any type of workout goal. Set goals with the kids. Maybe it’s riding the bike down the block and back three times, if your children are young. Maybe it’s running at the track or even having a sponge race, where you race to transfer water from a bucket on one side of the yard to a bucket on the other side by soaking it up in a sponge in one and squeezing it out in the other.

Make family outings and gifts activity related.

Instead of a new video game or laptop, how about a set of roller blades, a basketball and hoop or a bike? Having family contests like hula hoop contests or family trips like hiking, can also boost the love of activity. It can be as traditional as skiing or family football or a little more unusual like water aerobics. You’ll be boosting the probability of your child living a healthy, active lifestyle, while creating family memories.

  • Change your habits and you’ll change theirs. Take the stairs and not the elevator. Make it a race that’s fun. Park further from the store and walk more. You’ll get more exercise and save gas!
  • Combine exercise with education. Take a walk in a nature preserve and identify animals. Visit a museum or aquarium, it’s a lot of walking. Take books on wild life and see if you can identify plants, birds and animals you see on the way.
  • Make chores more active and more fun. Set a timer to race through them or turn on music and dance away. If you’re doing yard work, don’t leave out the fun. If your child raked a pile of leaves, let them jump into it.
  • The American Academy of Pediatrics says children should spend less than an hour or two a day of any type of electronic screen media. Too much screen time can cause stress and disrupt sleep.

For more information, contact us today at Prime Fitness


Do I Really Need A Food Journal?

Do I Really Need A Food Journal?

You might not realize all the food you eat throughout the day. Mindless eating, those bits and pieces of food, handfuls of nuts, chips or candy eaten throughout the day can add extra calories, no matter how faithful you are to eating healthy at meals. If you’re having a problem losing weight and mindless snacking is your problem, you’ll identify it when you keep a food journal.

Food journals can help you make smarter choices.

Tracking all the food you eat can be quite eye-opening. You start to see a pattern of higher calorie foods like ones with added sugar. Exactly what is a food journal? It’s simply tracking everything you eat. Some people denote other information, like how they felt when they ate that food, such as angry, sad or frustrated, to see if there’s an emotional connection. By analyzing your results, you can find foods to substitute for those high calorie selections.

You need to track what you drink, too.

You might not realize that your soft drink or favorite Starbucks drink may be the culprit that’s putting on weight, unless you journal. An 8-oz soft drink is about 100 calories, while a 20-oz Mocha Frappuccino is about 500! A soft drink every day offers enough calories to cause you to gain a pound in a little over a month. A Mocha Frappuccino a day will pack a pound in a week. Record what you drink, it’s extremely important.

Food journaling can help with more than just weight loss.

As noted previously, you can learn a lot from a food journal. You can identify emotional factors that cause you to overeat if you note your feelings. Including information about your health and how you felt after a meal can help identify food intolerance and food allergies. If you have digestive issues, just reviewing the days you had a problem might tell you if lactose, gluten or other food or ingredient caused the problem.

  • Keeping a food diary is important for anyone that has a condition that the doctor can’t identify whether it’s exhaustion, a skin condition or problems with digestion. It can provide the clues that help eliminate the problem.
  • You can make keeping a food diary simple. Just use your phone to take notes, pictures or for a voice recording during the day and transfer it all to paper when your day ends. Doing it that way gives you a chance.
  • Don’t forget to include those handfuls, spoonsful or isolated single bites of food. You’ll be surprised at how many bites, handfuls and spoonful’s you eat during the week and how their calories add up.
  • Learn portion size and easy ways to judge how much you ate. There’s a huge amount of difference in calories based on the size of the serving. Knowing portion size is important.

For more information, contact us today at Prime Fitness


Signs You're Working Out Too Much

Signs You’re Working Out Too Much

You’ll read articles and hear personal trainers tell you that if you’re not making progress, you’re not working out hard enough, but that’s not always the case. It’s why we create personalized programs at Prime Fitness in Totowa, New Jersey. If you’re spending hours at the gym pushing yourself extremely hard, but aren’t seeing the results you desire, you might need to cut back on your exercise program. Slowed or diminishing progress is one of the signs you’re working out too much.

It’s all about continuous intensity.

When you’re really pushing it during a workout, particularly a strength-building workout, you’re actually causing small tears in the muscles and causing stress on your body. Those micro tears in the muscle need time to heal and your body requires time to recover from the stress. After a tough workout it can take up to 72 hours for your immune system to be back to peak performance. The body needs time to repair before starting the process again. If you don’t give it time, your stress response goes into overdrive and those muscles never have time to build more muscle tissue that’s stronger.

Getting stronger and fitter isn’t just about working harder, it’s also about working smarter.

It’s about the design of the program, the level of intensity, the type of workout and not necessarily about how often you exercise. If you’re training for a competitive sport, you’ll know you’re working out too much if your performance and progress starts to lag and instead of getting better, it diminishes. If you alternate your workout, so you do upper body strength-building one day, aerobic the next and lower body strength-building the next, then back to upper body or vary the intensity, you won’t have a problem.

Watch for these signs.

Working out too much can take its toll in your everyday life. It can cause moodiness, depression, irritability and confusion. You might find you get sick more frequently or more exhausted when you workout or reach that exhaustion level more quickly. Your recovery period is longer than it ever was previously. If you’re working out more than once a day, make sure you have at least six hours of rest between. That doesn’t include the people who break up their half hour to hour workout to smaller ten to fifteen minute sessions.

  • Is your resting heart rate high? It might be a sign that you’re working out too much. If it’s normally 40-60 and then suddenly jumps to 75 bpm or higher, it’s a sign you’re overexercising.
  • Are you having problems sleeping? That’s a good sign you might be overdoing it at the gym. Even worse, besides overworking, you’re not getting the sleep you need to stay healthy.
  • Working out too much can even cause muscle loss, since you’re not giving your body time to rebuild. It can cause loss of appetite, so you won’t give your body time to rebuild. It can also cause weight gain by decreasing thyroid hormones and increasing cortisol, which is linked to insulin resistance and belly fat.
  • If you have any of the symptoms don’t forget to tell your trainer. As a trainer, I pride myself in providing a program specifically for your needs, but I don’t know about the exercise you’re getting when you’re not at the gym. All information is important.

For more information, contact us today at Prime Fitness Studio


Scales Lie

Scales Lie

We all know that sinking feeling when you are sure you’ve lost a lot of weight, but instead that needle doesn’t budge off last week’s previous weight, or even worse, goes higher. That’s because scales lie. That’s right. They don’t always show that your efforts actually paid off and you are making real progress. How can that be? There are a lot of reasons this happens. People who weigh in daily often face this, but it’s due to temporary fluctuations from water weight gain.

Don’t stop working out when you read this.

People who never exercised before often experience weight gain initially. The same can happen if you’ve kicked your workout into a higher intensity level. Before you give up exercise, read on. The reason is just temporary. The increased exercise stresses muscle tissue, causing micro tears. That increases inflammation. Inflammation can cause water retention, which means increased weight. The phenomena will disappear quickly, since it’s just temporary and part of the process of healing. If you lost a lot of weight initially and then is regained, it can be from glycogen loss, the energy stored in the muscles. Glycogen attaches to water, so when muscles are replenished, the weight returns.

It’s all about building muscle tissue.

Muscle tissue weighs more per cubic inch than fat tissue does. To put it another way, one pound of muscle tissue could fit in a much smaller container than a pound of fat tissue. It’s like the difference between a container holding a pound of iron, compared to one holding a pound of feathers. The one containing iron will be far smaller. That’s also true about your body. If you build more muscle tissue and lose fat, you may not see the results on the scales, but you’ll look thinner and wear a smaller size.

Sometimes, plateauing can occur.

You may be doing everything right, such as exercising regularly and sticking with a plan of healthy eating, sometimes you face a plateau or even weight gain. It might be hormonal differences, glycogen replenishment or simply from the fact your body is adjusting to your new weight, but your exercise program hasn’t. When you’re 40 pounds overweight, it’s like carrying two 20 pound weights everywhere you go. If you lose 20 pounds, you’ve lightened your load. You have to adjust your workout, since your body will be burning fewer calories.

  • Find other ways besides the scales or in addition to the scales, to measure your progress. Take measurements or use another measurement related to your goal like how well your clothes fit.
  • Use selfies to measure your progress. Make sure you wear the same clothes and take it in the exact same place so you have some perspective. Take a picture once a week. Compare them to ones taken a month previously.
  • Make your goal relate to the reason you want to lose weight. Is it a health scare? Take your blood pressure at the same time each day. Record it or take a picture with your phone to log it, since it records the date.
  • Measure your endurance and energy. Time yourself on a particular task that requires physical exertion, like climbing a flight of stairs or simply run upstairs until you get winded and log how many more flights you can do as you get fitter.

For more information, contact us today at Prime Fitness Studio


Lazy Weight Loss Options

Lazy Weight Loss Options

Are you constantly looking for lazy weight loss options, ones you can do without much effort, but that make a difference? It’s not cheating to do them, but actually smart, in some cases. If you’re considering pills, laxatives, smoking or purging, don’t. They create more problems, cause weight gain later and can destroy your health. Instead, why not try drinking more water. It fills you up, not out and if it’s ice cold, requires burning extra calories to warm your body back to normal. Drink water instead of calorie laden soft drinks and fancy coffee.

Increase your activity when you’re not in the gym.

If you want to add to your workout, you don’t have to do it in the gym. Tap your feet or march while you’re sitting watching a video or at your desk. Extra movement no matter what you’re doing burns more calories. Take a walk daily or park further from the store and walk up a flight or two of steps before taking an elevator. Get up every 55 minutes and walk around the office. It’s healthy even if you don’t want to lose weight faster. Studies show that sitting longer than 55 minutes at a time can wipe out some of the benefits from regular exercise.

Don’t worry about how much you eat, just what you eat.

Fill your refrigerator with fresh fruit and vegetables ready to eat. You can even include some lower calorie dip. If it’s ready to eat, you’ll be more likely to eat a cube of watermelon or muskmelon than you would scouring the cupboards for a sweet treat. Have healthy snacks with you, like apples or bananas, and eat as much as you want. Load up on salad and make sure you eat adequate protein, with a boiled egg or two as a snack. It’s all about what you eat, not how much you eat.

Be mindful when you eat.

Just chewing more can help you shed weight. When you take longer to eat, it gives your body time to tell your mind that you’re full, so it can produce the satiety hormone. Eating slower also helps you enjoy the food more, so you’ll feel more satisfied. You can savor the flavor and appreciate it, which not only lets you fill up faster, enjoy the experience more but aids digestion.

  • Get more sleep. Lack of sleep can cause an imbalance of the satiety hormone and hunger hormone. Lack of sleep boosts the production of the hunger hormone and diminishes the one that makes you feel full.
  • While Chief Brody in the movie Jaws said, “We’re going to need a bigger boat,” to lose weight, you need a smaller plate. Trick your eyes. A smaller plate makes portions look bigger and you’ll be more likely to eat less.
  • Take time to sit down to eat. Make a meal an occasion for the whole family. If you live by yourself, treat yourself like company and set the table, without the distraction of television. Focus on your meal and never eat while standing.
  • Keep your house cooler when you sleep. It not only helps you sleep better, but it also burns more calories while you rest. Keep it at 65 degrees during the night to burn more fat.

For more information, contact us today at Prime Fitness Studio


Why Running Relieves Stress

Why Running Relieves Stress

That great feeling you get after running is called a runner’s high. Running can be an intense workout and intense workouts can burn off the hormones of stress. With that in mind, it’s easy to see how running relieves stress. Why does that occur? It’s all about the fight or flight response. In early man, the fight or flight response prepared the body to run or fight. It was important when wild animals or attacking tribes might cause death. Today, stress isn’t as simple as fighting for your life. It comes in the form of traffic jams, crying babies and rude shoppers. While it might feel good, fighting or running in these situations aren’t necessarily appropriate.

Your hormones don’t know the difference.

You’re hardwired for the fight or flight response, so it doesn’t matter what type of stress you experience, the body prepares for both fleeing and fighting. There are several ways to deal with the situation. You can burn off those hormones with activities that simulate either fleeing or fighting or learn to control the level of stress. Sometimes, control is out of your control. So, the changes occur. Your heart starts pounding, your blood pressure rises, your pupils dilate and digestion slows. You may even have brain fog.

It’s about the flight in fight or flight.

When you’re running, you’re doing the very activity that burns off the hormones of stress. You’re taking flight, even if you aren’t running from a predator. You not only burn off the hormones of stress, you also increase the production of hormones that make you feel good. Not only that, the increased circulation sends more blood to your brain, clearing up brain fog in the process and making your entire body feel better.

Exercise of any type, including running, is a adjunct therapy for anxiety and depression.

Stress contributes to anxiety and depression. In fact, among the many causes of both anxiety and depression is stress. Many therapists are using exercise, whether it’s strength building or running, as an adjunct therapy. Several studies show that it works as well as drugs and has no side effects except a healthier body. In this case, it’s a combination of burning off stress hormones and increasing the happy hormones that cause a runner’s high.

  • If you participate in vigorous physical exercise, like running, you’ll not only burn off stress, you’ll improve your body in other ways. It helps reduce blood pressure, which lowers the risk of stroke or heart attack.
  • The changes caused by stress and high hormone levels remain if you don’t burn off the hormones, which can cause serious conditions. One hormone, cortisol is linked to increased belly fat.
  • Running, like any strenuous exercise, has an effect on your microbiome. It can increase the beneficial microbes in the body. Beneficial microbes help control mood and can improve your mood dramatically.
  • No matter what type of strenuous activity you do, it improves the overall strength and endurance of the body. That can make a marked improvement in your posture and make you look more confident. The more confident you look, the more confident you’ll feel. People will even treat you differently.

For more information, contact us today at Prime Fitness


How Exercise Helps With Mental Health

How Exercise Helps With Mental Health

If you’re like most people, there are somethings you simply do without thinking. You just somehow know it’s going to help. Exercise when under stress is one of those things that are natural for some people, but not for everyone. If you’re feeling down and out and ready to get under the covers and sleep for the rest of the day, going for a run, working out hard and doing something active may do more good. That’s because exercise helps with mental health.

You’ll burn off the hormones of stress that might be the cause of serious problems.

There’s a lot of evidence from studies that depression and anxiety can be caused by stress, among other factors. When you exercise, even if it’s not strenuous, studies show it can help improve depression and anxiety. Some therapists are actually using exercise as an adjunct therapy either in coordination with drugs or instead of drugs.

You improve your self-image with exercise.

Exercise builds strength. It improves your posture. You’ll walk taller and look more confident. People will treat you differently, with more respect. That will improve your self-respect. There are a number of studies that the minute they start an exercise program, their self-image improves. Once the physical changes start occurring, with more energy and an improved body, not only does it make people more confident and prouder, it improves their overall mood and attitude toward life.

Your circulation will improve.

Exercise stimulates circulation, sending nutrient and oxygen laden blood to all parts of the body, which includes the brain. A number of studies show that exercise boosts cognitive abilities and reduces mental decline that comes with age. It can help create new brain cells and boosts the functioning of the hippocampus that’s the processing center for memory. Exercise increases two neurotransmitters, GABA—glutamate and gamma-aminobutyric acid. In people with depressive disorders, they’re depleted, but return to normal when depression ends. Studies show exercise increases the pathways to return the neurotransmitters to a normal level.

  • Exercise also helps you sleep better and increases energy levels, which also important for reducing the effects of depression. You also have more energy, which can help mental health.
  • Exercise can be a good replacement for other coping mechanisms that aren’t beneficial, such as drugs, smoking and alcohol. It helps the person exercising feel more in control, which can improve overall mood.
  • Exercise helps turn your attention to away from your problems and focus on the exercise. Just taking a break from problems can bring relief. It gives you the time to put things into perspective.
  • Exercise increases the beneficial microbes in your gut. These beneficial microbes affect a lot of the functions in the body, including your mental health. They provide enzymes that improve your overall mood and attitude.

For more information, contact us today at Prime Fitness