Whether you have worked with a Personal Trainer before or not there are always lots of questions, which we encourage. Here are some of the more regular ones we are asked.
What to expect when you start training.
When you arrive for your initial session with your Personal Trainer you will fill out a pre-exercise questionnaire. It is important to let us know of any injuries or health issues you have currently or in the past. We will then discuss your health and fitness goals so an effective, individualised exercise program can be devised.
The first session could also incorporate a functional assessment of you to ensure there is no injury issues or body imbalances that may injure you or stop your training program. The main objective of this session is for us to assess how you move and your current level of fitness.
How can a Personal Trainer help me?
One of the main benefits of Personal Training is the ongoing motivation you will receive from your Trainer. It is much harder to skip your workout when you know there is someone at the gym waiting for you! Your trainer also has the knowledge and experience to prescribe the correct exercises for your goals and fitness level and to ensure that you are performing them with perfect technique.
Where do sessions happen?
A training session can take place anywhere that is convenient to both you and the trainer. Some people prefer the open space and the outdoors. So here we can meet in a local park or beach. Others enjoying working out at home or some prefer to exercise in our studio environment on the lower north shore or a mixture of all these. There is no wrong or right, only your preference.
What do I need to bring?
You should wear loose, light workout gear. A t-shirt or singlet, shorts and a good pair of gym shoes. A drink bottle and towel are also essential while training. A warm jacket for after the session is also a great idea. Above you need to bring a great attitude to get the most out of each session.
When can I do the sessions?
You can do your sessions at any time that is convenient to you and your trainer. We have flexible training times to fit around your busy lives of work and recreation.
Why should I get a Personal Trainer?
People use personal trainers (PTs) to assist them reach their individual health and fitness goals. A personal trainer will tailor an exercise program to meet your goals and personal health needs, teach you the best way to exercise and motivate you.
What is the role of a Personal Trainer?
A PT should have relevant qualifications and be registered with a recognised industry association such as Fitness Australia. A PT’s job is to work with your health professionals, discuss your goals, assess your fitness level, design a program for you and help keep you motivated.


In Sindh, a province in Pakistan, many people struggle to access medical care due to financial constraints. However, HISWO, along with the generous support of philanthropists and donors, is changing this narrative by organizing free medical camps in various cities such as Mirpurkhas, Jacobabad, Tharparkar, and Karachi. These camps serve as temporary healthcare facilities, providing essential medical services to those who cannot afford them otherwise. Each medical camp is a beacon of hope for the impoverished communities it serves. Doctors, nurses, and other healthcare professionals volunteer their time and expertise to ensure that every patient receives the care they need. From diagnosing illnesses to providing medications and treatments, these dedicated individuals work tirelessly to improve the health outcomes of the most vulnerable.
In Mirpurkhas, Jacobabad, Tharparkar, and Karachi, the impact of HISWO's free medical camps is profound. Families who once struggled to cope with illness find relief and comfort in the compassionate care they receive. For many, these camps represent a lifeline, offering a glimmer of hope in times of desperation. Beyond addressing immediate healthcare needs, HISWO's initiative fosters a sense of community and solidarity. Through the collaborative efforts of volunteers, donors, and healthcare professionals, these camps create a supportive environment where individuals feel valued and cared for. This spirit of unity and compassion transcends barriers, bridging the gap between privilege and poverty.
As the number of beneficiaries continues to grow, so does
the ripple effect of HISWO's humanitarian efforts. Each patient treated, each life touched, serves as a testament to the transformative power of collective action. In a world where access to healthcare remains a privilege for many, HISWO's free medical camps stand as a beacon of equity, justice, and hope for all.
As the number of beneficiaries continues to grow, HISWO's impact reverberates far beyond the confines of medical tents. It represents a collective triumph of compassion over indifference, of unity over division, and of hope over despair. In the heart of Sindh, where challenges abound, HISWO's free medical camps stand as a beacon of resilience, reminding us of the transformative power of human kindness and solidarity in building a healthier, more inclusive world for all.


Description: Fitness class for kids! Includes a fun workout of various types of fun exercises. Instill a love of working out and feeling great. Taught by a certified teacher/trainer. Nutritional plans included with each sign up!
Schedule: Mondays & Wednesdays 3:30-4:30 and 4:30-5:30
Price: Price for class is $50 per month. Trial Classes available for $10
Register: Call or text to register 551-697-4971


Eating healthier and losing weight is the No. 1 resolution hopeful people make on New Year’s Eve. They yearn to improve their eating habits, only to fail miserably within the first couple of months of the year.
Drastic diet changes rarely work. Before you commit to this resolution, take some time to research the different types of diets out there and consider which one is best for you.
Top 6 diets trending up this year
To help you choose a diet and stick to it, we’ve put together a list of the top six diets trending up this year. Please consult your doctor before making any drastic dietary changes.
1. Keto Diet
The ketogenic diet is a high-fat diet, low-carbohydrate diet that forces the body to burn fats rather than carbs for energy. The diet gets its name from ketosis, the state your body goes into when it burns fat for fuel instead of carbs. Normally, the body turns carbs in food into glucose, which is used for energy throughout the body and the brain. When lacking carbs, the liver converts fat into fatty acids and ketone bodies to replace glucose as an energy source. This diet was originally developed in the 1920s as a way to control seizures.
The Keto diet focuses on fatty foods, such as bacon, cheese, coconut oil, nuts and avocado, and excessively restricts carbs. Typically, keto dieters eat 20 to 50 grams carbs per day (a medium apple has 25 grams of carbs). Keto fans claim the diet helps them drop weight quickly, but research shows that keto doesn’t significantly outperform other weight-loss regiments (Harvard School of Public Health).
Unfortunately, the keto diet comes with a series of negative side effects, including constipation, high cholesterol, acidosis, kidney stones and osteoporosis. Because of these and other adverse effects, most dietitians and nutritionist warn against using the keto diet as a long-term weight loss strategy.
2. Intermittent Fasting
Intermittent fasting (IF) is an eating pattern that involves periods of fasting and eating. Unlike regular diets, IF focuses on when people eat, not what they eat.
Humans have always fasted. Ancient hunter-gatherers didn’t have supermarkets, restaurants or refrigerators. They skipped meals because they had nothing to eat. As a result, humans evolved the ability to function without food for extended periods of time. As a matter of fact, fasting regularly is more natural than eating several times a day or all day long. Fasting is also practiced for religious or spiritual reasons.
There are three IF methods
- alternate-day fasting
- periodic fasting
- daily time-restricted feeding.
The most popular method consists of fasting for 16 hours each day and eating during the remaining 8-hour period. Another popular IF method is eat-stop-eat, which involves fasting for 24 hours twice a week. The 5:2 method limits calories to 500 or 600 on two non-consecutive days of the week.
IF is controversial. According to some research, IF results in weight loss and reduces insulin resistance, hypertension, hyperlipidemia, inflammation and the risk of heart disease, while increasing growth hormone levels, cellular repair and gene expression, boosting longevity and protection against disease.
3. Mediterranean Diet
The Mediterranean diet is inspired by the traditional eating habits of Spaniards, Italians and Greeks. It’s based on a high consumption of olive oil, legumes, unrefined cereals, vegetables and fruits, moderate-to-high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products.
Research shows this way of eating lowers the risk of heart disease and early death. The Mediterranean diet is one of three healthy diets recommended in the 2015-2020 U.S. Dietary Guidelines; furthermore, U.S. News & World Report ranks it as the best overall diet. The American Heart Association and American Diabetes Association recommend it as a healthy eating pattern that can reduce the risk of cardiovascular diseases and type 2 diabetes. In addition to its health benefits, dieters claim it helps them lose weight and keep it off.
4. Low-Carb Diet
Carbohydrates, or carbs, have a bad reputation because they’re found in many foods that are both –high-calorie and nutrient-poor, such as refined bread, candy and potato chips. Cutting back on high-carb, high-sugar, low-fiber foods is good for you. Nevertheless, you body still needs carbs as a source of energy.
Many healthy foods are high in carbs, such as legumes, whole grains and some fruits and vegetables. As a result, diets that restrict all carbs, without making a distinction between them, aren’t the healthiest diets. Many carb haters end up removing whole, plant-based foods that have key health benefits. Low-carb diets can also make workouts feel harder than normal because of the way the body metabolizes energy when lacking carbs. Therefore, when considering a low-carb diet, proceed with care.
5. Calorie Restriction
When you consume fewer calories than the number of calories you use, you lose weight. Some nutritionist and dieticians claim that achieving a calorie deficit is the only effective way to lose weight. Others warn against becoming calorie-obsessed (a hallmark of eating disorders such as anorexia and bulimia) and recommend people focus on the type of food they eat, not the number of calories they consume.
You can use calorie-counting apps or websites to track your calorie intake. You can also cut calories by adjusting portions on your plate, decreasing the amount of high-calorie foods (foods high in fat and sugar) while increasing the portion of high-fiber foods. Eating more fruits and vegetables and less calorie-dense foods automatically lowers your calorie intake.
6. Low-Fat Diet
Like carbs, dietary fat has a bad reputation—but we need fat to live. Fats provide energy and help the body absorb certain nutrients. The body also uses fats to build cell membranes and coat nerve cells. The food we eat contains different types of dietary fat, some healthy and some unhealthy. There’s evidence that replacing unhealthy fats with healthy fats is linked to a lower risk of heart disease.
Fat has the highest number of calories per gram: 9 calories vs. 4 per gram of protein or carbs. Although all fats have the same number of calories, a healthier low-fat diet reduces unhealthy saturated and trans fats in favor of monosaturated and polyunsaturated fats. Saturated fat is found in red meat, full-fat dairy and coconut oil. Sources of monosaturated and polyunsaturated fats include nuts, avocados, vegetable oils, fish and seeds.
Make this the year that you stick with this resolution. If you struggle, seek support. There are many local and online weight loss and weight management apps and communities you can join to get the assistance, encouragement and accountability you need.


I’ve never had a treatment which made me simultaneously relax, laugh and cry, but Stephanie ended up life coaching me while she worked on my massage. It felt wonderful and she was so kind and helpful to talk to. She helped me get perspective on some issues in my life and I left feeling physically and emotionally better. Slept so well afterwards and now feel really calm which is exactly what I was hoping for. Wonderful.
- Harriet (Graphic Designer)
What an experience! I've been lucky enough to have many massages in my life. But none like the massages I experience with Steph. Frequent user is an understatement... Ideal for personalising the massage that you need! To really tackle problem areas or simply relax and rewind and everything in between. Lovely, thank you for your services and humanising your services. Simply fabulous and excellent value for money.
- Kriss (Charity Volunteer Co-ordinator)
The treatment was relaxing and pain relieving with optimal pressure. Steph used a variety of manual therapy techniques which helped to reduce muscle spasm and tension throughout my body. Steph has a calming aura and the treatment is within in a relaxing atmosphere to make you feel at ease and unwind from the stresses of daily life. After the treatment I had increased neck and shoulder range of movement and I can now look over my right shoulder which I had not been able to do for 2-3 years due to soft tissue restriction. I felt a huge release post treatment and my body felt fully relaxed and also increased ability to sleep since my treatment. I would highly recommend Steph for musculoskeletal body work for reducing pain, stiffness and enhancing relaxation for the mind, body and soul.
- Rory (Equine Physiotherapist)
I took my young daughter to see Stephanie for a Lymphatic Drainage Massage as she has been struggling with her health and Stephanie was amazing! She really made my daughter feel comfortable and at ease and was very informative during each step of the process. I would highly recommend Stephanie and we will certainly be booking with her again in the future.
- Adele (Full-time mum)
The environment that Stephanie has created for her sessions is beautiful, it compliments her style of practice. I really felt like she had healing hands immediately and was very knowledgeable. She clearly understands and is passionate about many facets of what good makes a great massage and healing session. I go regularly as it adds to keep me at my best.
- Robin (Chiropractor)
I would highly recommend Steph. She treated my back with various different manual therapy techniques which reduced the muscle spasm and sciatic pain I had from a fall allowing me to be able to move pain free and ride my horse afterwards. A relaxing environment to also be treated in. Thank you Steph!
- Hannah (NHS Physiotherapist)
Highly recommended Steph's massage to anyone looking to have a little getaway from a busy town to the countryside. She is an experienced and very thoughtful masseuse, using a brilliant mix of techniques chosen for your needs. My usual is mixture of deep tissue and lymphatic with a gentle touch of reiki treatment. I absolutely love the feeling of being spaced out and light in my body after!
- Anna (Yoga Instructor)
Had the best massage experience with Steph. She's a lovely person and very sensitive. She can feel exactly where the pressure is needed. I felt relaxed, very light and full of good vibes. Highly recommend!
- Myriam (Insurance Consultant)
I had a great an hour session after doing a 60km run and it indeed helped me relax my muscles. A very knowledgeable and professional masseur, great place to go for a proper massage if you are looking for one.
I would highly recommend it.
- Om (Army Officer)
Steph gave me a lovely Indian head massage and facial, then treated me to a totally lush full body massage, I honestly felt so, so relaxed and totally blissed out.
I would highly, highly recommend!
- Jade (NHS Nurse)
Stephanie is amazing. I had the most amazing massage. Really relaxing and Stephanie is very knowledgeable and professional. I thoroughly recommend Pause Massage.
- Clare (Health & Safety Manager)
I had a fantastic holistic massage with the lovely Stephanie, who tailored my treatment to suit me. Stephanie is very professional, and I would definitely recommend her.
- Rena (Carer with MacMillan)
I had the most wonderful back, neck and shoulder massage from Steph. An excellent treatment from a skilled and knowledgeable therapist. I left feeling wonderfully relaxed and have already booked to go again! Highly recommend!
- Bonnie (Nutritionist)
Wonderful Massage! Attentive and knowledgeable. I had neck and shoulder issues which we spoke about and Stephanie really worked on these areas in a way which alleviated the pains I had. She also made me a smoothie when I arrived which was so good. All in all a great experience. I will definitely return. Thank you again!
I really enjoyed my first visit to see Stephanie who made me feel very at ease with her friendly welcome and open nature. The countryside setting was tranquil and being able to chat freely really added to the overall healing experience. The relaxing massage left me feeling so very relaxed and I had the best night’s sleep in ages. I would highly recommend. Thank you - I shall definitely be re-booking!
- Sue McMurray
I had a lymphatic drainage massage with Stephanie. I felt very relaxed throughout in a calm and clean environment. Highly recommend.
- Lee Vains
I had a very lovely massage and relaxing time. Definitely one to repeat and recommend. Thank you
- Harriet Pacey
The most relaxing and beneficial way to spend an hour and a half. A beautiful and serene environment with an intuitive and skilled practitioner truly put me at my ease and made this the best full body massage I have ever experienced.
I had an excellent full body massage with Stephanie recently and highly recommend her. She was extremely professional and intuitive and I felt very ease. The massage was carried out with the perfect pressure and I left feeling very relaxed!
- Rachel Clark


OFFICIAL STATEMENT FROM THE SYNOD OF BISHOPS OF THE ROAC REGARDING METROPOLITAN VALENTINE
The Synod of Bishops of the Russian Orthodox Autonomous Church relates that on April 18, 2004, Thomas Sunday, His Eminence Metropolitan Valentine celebrated the Divine Liturgy at Dormition Skete. Serving with him were His Grace Bishop Gregory of Denver and Colorado, Hegumen George, Hieromonk Andrew, the priests Dionysi McGowan and John Claypool, and Archdeacon Peter. After the liturgy was ended, there was a trapeza in the monastery refectory to which all of the monastery brotherhood and all of the faithful were invited.
After the trapeza, the clergy and some of the faithful met with the Metropolitan in order to discuss questions relating to the life and activities of members of the R.O.A.C. in the USA. This meeting lasted until late in the evening.
At 11:30 PM, Vladyka Valentine became ill. The brotherhood of the monastery feared that Vladyka was having a heart attack and called 911. Vladyka was taken by ambulance to the emergency room of the hospital in Salida, which is the closest hospital to the monastery. After an initial examination, he was admitted to the hospital. The following day, Dr. Amatelli, the cardiologist there, decided to transfer Vladyka to the cardiology center of Penrose Hospital in Colorado Springs.
Almost immediately after arrival, Dr. William Barry, a cardiologist, did an angiogram of Vladyka’s heart, and determined that Vladyka needed surgery very soon. The operation was scheduled for Wednesday, April 21st. It was performed by Dr. James T. Anderson, one of the leading heart surgeons in the country. He was assisted by the anesthesiologist, Dr. James Taylor. The open heart surgery took about nine hours. Four of the bypasses were made from arteries taken from Vladyka’s arms, and one was made from a vein taken from one of his legs.
Immediately after surgery, Vladyka was transferred to the ICU. After a couple of hours, the nurse noticed a greater than usual amount of drainage coming from Vladyka’s wound and called the doctor. Dr. Anderson returned to the hospital and after looking over Vladyka’s situation, decided to reopen the chest cavity and look for the source of the drainage in order to stop it. This second open heart surgery took about three hours. Dr. Anderson was aided this time by the anesthesiologist, Dr. Martin Read.
For the next three days, Vladyka was in the ICU. On Saturday, April 24th, Vladyka was transferred to a room on the ninth floor, where all of the heart patients are sent for recovery. However, he was only there for about three hours. He became extremely ill. His temperature rose to about 105 F., and he became delirious. The doctors were concerned about the possibility of a stroke. Vladyka was hurriedly returned to the ICU. Then there followed a whole range of tests. Many specialists were called in including: Dr. John Newcomer, a pulmonolgist, Dr. Donald Strandberg, an infectious disease specialist, and Dr. Thomas D. McDonald, a neurologist. They were able to determine that there had been no stroke, but in order to prevent one from taking place, the temperature of Vladyka’s body had to be lowered quickly. Vladyka was wrapped in a special blanket through which cold water was passed. In this way, wrapped in a near freezing blanket, Vladyka lay throughout that entire terrible night, and the temperature slowly returned to normal. As a result of all of the tests, the doctors were able to determine that Vladyka had succumbed to a staph infection of his blood (staphylococcus aureus). A course of antibiotics was ordered in order to overcome it.
Thanks to the antibiotics, Vladyka’s condition gradually began to improve. Several days later, it was decided that he was in good enough condition that he could be returned to the ninth floor. During this time the following doctors assisted Vladyka with their expertise: Dr. David Albrecht, cardiologist, Dr. Michael Barber, cardiologist, Dr. James Simon, Urologist, Dr. James Stewart, surgeon, Dr. Bulgarin, pulmonologist, Nicole Montoya, physician’s assistant, Christine Poprocki, physician’s assistant, and Svetlana Gorbunova, physician’s assistant.
After several days of tests, the source of the infection was located. During the first open heart surgery, a special balloon pump for assisting the beating of the heart had been inserted through a catheter in the groin. This wound is where the infection developed. A minor operation was ordered to open and clean out this wound. Dr. John Randono was the surgeon for this procedure. He was assisted by the anesthesiologist, Dr. John Marda.
Finally, the infectious disease specialist, Dr. Donald Strandberg decided that Vladyka could be released from the hospital, but under certain conditions. It would be necessary for Vladyka to continue the intravenous antibiotic therapy for six weeks, and it would be better for that to be done somewhere close by the hospital. And so, on May 5th, Vladyka moved to the house of the local priest, Fr. Dionysi McGowan, where he continues to receive the whole course of the needed antibiotics.
In connection with the colossal efforts on the part of the doctors and staff involved with the treatment of Metropolitan Valentine (Anatoly Rusantsov), the Synod of Bishops of the Russian Orthodox Autonomous Church, together with the clergy, monastics, and faithful, not only in Russia, but from around the world, express their deeply felt gratitude for saving the life of the head of our Church. We offer our redoubled prayers that the Lord grant strength and vigor to all of the doctors and staff of Penrose Hospital, that they might be able to continue the work of their noble calling. Your labors in this regard serve as a model and example for all of the doctors of the world to emulate, no matter what their nationality or faith might be.
The Synod of Bishops of the Russian Orthodox (Autonomous) Church


Working with Erica, I have far exceeded what I thought possible in terms of personal strength and fitness. Even with her accolades and extensive knowledge, Erica is very humble and easy to work with. Her methodology is challenging yet understandable, uncommon for such complicated movements. Great for both the serious lifter and more casual such as myself. Beyond her expertise, she has been incredibly supportive of me, as well as many of her other clients. Attending all of our meets!
In short I am so grateful to have her to guide me through this journey.
Client of 3 years.
I have known and trained with Erica for over seven years, and she is one of the best personal trainers and coaches I have ever worked with. When I first started working with Erica, I was overweight and injured, and lifting was very difficult for me. She quickly adapted each exercise to my skill level and worked with me to ensure I was getting the most out of each exercise. She has a great understanding of the science of strength and conditioning. With her assistance and motivation, I was able to lose 65lbs, increase my strength and endurance. Erica also works well with young inexperienced clients that have not worked with weights. I would highly recommend Erica to anyone looking for a personal trainer.
Member Of 7 Years
I have worked with Brad over the past four years, both class and personal training. Brad works excellently with people, and his knowledge of fitness is unmatched. He takes the time to assess your current condition and helps you develop a plan to meet your goals. He knows how to adapt workouts to meet anyone’s fitness level. Brad closely monitors your work and form to ensure proper technic and to prevent injury. Brad is very adaptable to your needs and works well with experienced and novice clients. Over time I worked with Brad, I lost weight while increasing my muscle mass and core strength. I would highly recommend Brad as a personal trainer or his classes.
Member Of 7 Years
Our son is 11 and is in basketball. He trains 1-on-1 with coach Jack twice/wk. and the difference in his strength, coordination, endurance, and self-confidence is invaluable and understated. The added activity and exposure to healthy habit is making such a profound difference in our son. We cannot compliment coach Jack and FMP enough on the difference this alone has made in his young life and our membership. He genuinely looks forward to each session and enjoys his time interacting with coach Jack. We highly recommend FMP Fitness for you and/or your family.
Jack M., Son Of Claudette M.
Member Of Just Over 1 Year
I cannot say enough amazing words about Coach Brad! He combines a wealth of knowledge, a respect for correct form, and an awareness of individual needs. All of this with a great personality allows him to connect to every client he encounters. I’ve been at the gym training under him for almost six years. When I injured my knee, he helped me rehab and modify my workouts to ensure my success! I’ve also trusted him with training my son and daughter. He not only trains them for their travel soccer season but also to become better athletes and to have a healthy future. Time and time again, parents ask what training do the kids do because they are mostly impenetrable on defense, and my answer is Coach Brad and FMP in Orland Park.
Member Of 6 Years
I have been a client of Jack's starting when I joined FMP Fitness Studio in 2015. I came in not being able to run any longer due to past knee injuries. Working out there as taught so many things, ie; how to work out effectively, with good form to avoid injury, and many tips on healthy eating. They have always answered all my questions, given me sound fitness advice with whatever goal I have set for myself. Because of my past knee injuries, he has always supplied me with alternative exercises to not cause discomfort on my joints but still gain strength in other areas. When I decided to have knee injections so I could go back to running and triathlons, Jack trained me one on one and gave me personal weekly workouts to improve my mobility, strength and form. He taught me proper running form so to not cause further discomfort and injury to my body. My overall health has improved especially from recommendations from Jack on chiropractic care, supplement needs and what food to feed my body. Most importantly they always listen to their members, asking what they can do to make it better for us and help us with our goals, whatever they may be. I can't say enough about Jack and FMP. I can't see me ever choosing another gym to work out at!
Over the years training with Jack, I have lost weight, inches and gained muscle because of their advice and knowledge of the body's needs for overall health! I truly believe I will live longer with the benefits and what I have learned from being a member and part of a gym "family" at FMP!
Member Of 4 Years
I signed up for Erica's Strength Program nearly two years ago. I was just hoping to change up my usual routine and to feel more comfortable with the power lifting movements. What I got out of her program was that and so much more. Erica taught me proper warm up, breathing, technique and essential fundamentals to the movements. She demonstrates a great attentiveness to her group as they lift, ensuring they are in the accurate positions constantly. The programs she has written for me have been challenging, extensive, fun and incredibly rewarding. I have gotten stronger every 8-week cycle I've performed.
What lead me to follow Erica is her own personal accomplishments. As a mother of two with a full time job she has been able to achieve so much in competitive power lifting. What excuse would I have not to put in the work?! I am so grateful I made the decision to try her class. As so many others before and after me have felt. I have now achieved a level of both strength and general fitness through FMP that I had never previously attained.
Member Of 3 Years
Training with Brad has helped me achieve improvements in my strength (physical and mental), endurance, and dietary regime that I didn’t think possible. Brad continually challenges me with a variety of movements and well thought out programs for every workout. Continual education about movement to avoid injuries, queuing and motivational support are cornerstone traits of Brad’s personal training program and I can’t imagine what my overall health would look like without his persistence (and patience) in helping me build strength and focus in my workouts. Brad is a unique and dedicated individual that exemplifies why being part of the FMP family is good for one’s own well-being.
Member of Over 5 Years
I have been working out with Brad once, sometimes twice, a week for over 12 months. During that time he has taught me the proper mechanics of certain Olympic lifts, and helped me
achieve my goal of being able to perform 10 strict pull-ups in a row. Brad challenges both my strengths and weaknesses in a way that I would rarely do on my own, and no two workouts are
ever exactly the same, so I never get bored. While unassuming, his knowledge of anatomy and kinesiology surpasses most other personal trainers in this area, which can be said for all of the
trainers at FMP. I highly recommend Brad as a personal trainer, whether you are looking to lose weight and get in shape, or take your fitness to the next level.
Member of Over 2 Years
The quality of instruction in the group classes exceeds expectations! The coaches make sure you are moving safely and efficiently, answer questions knowledgeably, and are attentive to everyone. I have made wonderful friends here, and class participants encourage each other often. I would recommend this place to anyone looking for a gym.
Fellow NASM Certified Trainer
The group training classes at FMP are far superior to any classes I have taken at the numerous "gyms" I have been a part of over the years.. Having been a member here for almost 6 years, I have never repeated the same workout. The programming that that FMP offers every single day is intentional, varied, challenging, and intense, but is instructed and guided in a way that is never intimidating or out of reach, no matter your skill level. The community of like-minded people that FMP has fostered is unmatched and I am continually so thankful for the dedication and knowledge of every single trainer. Having been an athlete my whole life, physical activity has always been important to me, but I am so thankful I have found a community that challenges me and pushes me to not only become more physically fit and healthy myself, but also provides much needed examples to my 3 kids about what a healthy lifestyle looks like and feels like. I am so thankful that I have found a community where, even as a mom of 3 in my late thirties, I can still push myself, set goals, and feel just as physically challenged as when playing sports through high school and college.
Member Of 6 Years
As marathon runners, my husband and I joined this gym to gain strength and speed. While I was intimidated at first because all I knew was running, the coaches made it so welcoming and modified movements to be at my level. They genuinely care about each person's individual needs. My husband and I have not only gained strength and speed while at FMP, but also friendships. Our children have even made friends with other kids in the great kids area!
Nicole & Dan W,
Members Of 18 Months
I have struggled with my fitness for many years and FMP has always had an open-door policy for me. I have traveled for work up to weeks on end over much of my career and have been to many similar concept gyms across the country. None stack up to FMP Fitness Studio. Typically these other gyms have a culture, a process, and a protocol that tends toward the one-size-fits-all variety. At FMP, the culture is inclusive to all shapes, sizes, motivations, and goals.
Most important for me has been the community at FMP. Fostered by the welcoming, incredibly knowledgeable, and capable staff, the community at FMP is unlike anywhere else and has been responsible for my success.
Over the years my goals have shifted frequently between losing a lot of weight, getting crazy strong, looking good (or at least not too embarrassing) in a bathing suit, and/or just being healthy. There has always been programming and a place for me at FMP. The instructors have listened to my goals and supported me in achieving what was realistic (sometimes beyond my own expectations). The collective mastery of bio-mechanics, technique, and fundamental movement is second to none. I've learned a lot from them in addition to training safely and benefiting physically over the years.
I trust FMP so much that the owner now also trains my 14 year-old daughter, a competitive gymnast and softball player, to complement her training and maximize her performance.
FMP is the best. If you're looking to make an investment in your health and fitness, no matter what your reason or goal, FMP will help!
Member Of 7 Years
I have been a member at FMP for over 3 years now. What truly makes FMP different than any other gym I have been a part of is the top notched training you receive. Jack, Brad, and Erica are all amazing and they ensure first and foremost that you are not doing anything that could injure yourself, but then beyond that they work with you during classes to keep improving your form. They also keep pushing you to perform to your ability. Pushing you harder if you need it or pulling you back a bit if your grabbing a little too heavy of weights.
Beyond the training, the gym atmosphere makes a huge difference. Working out on a group that motivates you pushes you through sets you often would not do individually.
FMP is a great gym for everyone from beginners to the very experienced.
Member Of 3 Years
We are a couple in our late 40’s and were infrequent Lifetime members looking for something different, something more personal. Often when working out alone or in an unstructured environment, the self-discipline was lacking or the planning resulted in 30 minutes on a treadmill or elliptical, then wandering the machines. We wanted a plan, guidance, a bit of peer pressure to push us. Friends recommended FMP Fitness (formerly Dinami) in Orland Park. We gave it a shot about 1 year ago to the date, and have not looked back. An email to the owner provided us all the details and information to get started. We walked in unannounced on Day 1 and coach Erica was incredibly personable and helpful in getting us acclimated to the surroundings and process of the group workout. She guided us that 1st day on the scheduled exercises and the fundamentals of completing each skill properly. This same attention is given each and every class by all coaches with the same personal attention and acceptance that everyone works at different levels. We have taken advantages of the groups classes and the personal training. The group classes are 1 hour of non-stop activity which deliver a unique workout everyday with groups of 1 to 17, depending on the demand that hour. It is never too crowded and there is always enough space and equipment to go around. The members are friendly and everyone is willing to help or guide as needed. Quickly we made friends and the faces became familiar. The 3 main coaches, Jack, Brad, and Erica are available for personal training and each has incredible knowledge of health, fitness, and technique. In the beginning, the one-on-one training was very beneficial in learning the correct form and posture when doing different exercises for the group classes. Highly recommended!
Joe V. & Claudette M.
Members Of Just Over 1 Year
Highly recommend FMP. The trainers are friendly and extremely knowledgeable. The team, Jack, Erica, and Brad truly do care for your success with your health goals. They are very welcoming and so NOT intimidating. I've worked with other trainers that think that motivating you is by getting in your face and yelling at you to push yourself. When I started here I realized what real good and valuable trainer should be like. They will take the time to correct your form and help with your goals. They are always open to suggestions and seek feedback from the members in how best to improve their programming and offerings. Their classes are so very effective. And if you are just starting out, the trainers are great with providing any modifications. I also highly recommend their TRX classes!! Dallas is phenomenal and their TRX workouts do not disappoint! Your core will thank you.
Member Of Over 5 Years
I have been a member (on and off, due to moving) since 2012. At FMP Fitness, the trainers are knowledgeable, engaging and well prepared. The gym and equipment are always clean and organized. I love how the hours are very accommodating towards all working schedules (including a 5am class and a 7pm class). Whether I am in the mood for a more strength-based workout or a more cardio-based workout, they have two options for workouts every day. The trainers at FMP Fitness take the time to teach each workout move in the correct form (some of us need more explanation than others… aka me) and the workouts are always fun and fresh! I have attended group classes with Erica, Brad and Jack and also participated in their personal training program with Jack. I came from having a back injury years ago that never went away. Jack was flexible with my ever-changing schedule and the programming was specific to me and my body type and my previous injuries. He taught me more about form and training safely and comfortably challenging myself when I was getting stronger (even when I would try to take the 7.5 pound weights) After about 6 months, my back pain was almost nonexistent and the way I worked out had completely changed. The workouts I was focusing on pre-back injury were wrong for my body and my fitness goals. I thought I needed more doctor visits, but in reality, I needed to learn how to train properly for my body type and learn more about health and fitness and I couldn’t have gotten there without Jack. I would highly suggest FMP Fitness for any age and fitness level. I tell myself this often… there are modifications for every challenging move and every injury. FMP will get you where you need to be. This gym deserves nothing less than 5 stars.
Member Of Over 7 Years


Back in 2015, I went and saw a psychic. Nowhere in our discussion did she tell me there was a baby in the cards. Safe to say that now, I definitely do not believe in psychics.
Pregnancy came as a shock to me because I was on the pill and if you continue reading you will realize that this isn’t the normal pregnancy story. My daughter was born at 27 weeks gestation and it was the scariest thing of my life.
I remember sitting in the emergency room bed while I was waiting for the doctor to inform me about my ultrasound results when I came in because I had a gush of fluid and bleeding. The doctor told me the best thing to do was to terminate the pregnancy because I was just shy of 20 weeks and my water had officially broken.
I sat in the hospital bed, gripped my stomach, and cried.
The doctor’s reasoning was that if my water had broken, then I must’ve had an infection and that I would go into labor within 48 hours. She sent me home. She sent me home to sit and wait. Wait for contractions, wait for pain, wait for nothing. I couldn’t sleep. There wasn’t one position that I felt comfortable laying in. All I could think about was that my baby was in distress and did not have the amniotic fluid she needed to survive.
The doctor was wrong.
After a few days of sitting and waiting, I made an appointment with a perinatologist. I had to wait about another week, but my regular OB saw me every few days to check the heartbeat. When I met with the specialist he had a plan. I was going to be admitted into the hospital to be monitored and we would just wait for the baby to decide when she was ready.
A month and a half later, when I was 27 weeks pregnant, Alayna was born. After a short labor and a natural birth, I was not allowed to hold my baby. My boyfriend, Tim, was not able to cut the cord. We were able to have the shortest glimpse of our beautiful baby girl then she was immediately taken to the NICU and it would be hours before we could see her again. It would be hours till Tim would see me again.
I was taken to surgery because of a complication and was in the operating room for 3 hours. Tim sat in a waiting room with my mother while they patiently waited for someone to give them any information on my medical condition; waiting for anything on Alayna.
Once I was in recovery, a neonatologist came to the room to give us the update. Alayna was 2 pounds and 7 ounces. On an oscillator and needed 3 chest tubes for a collapsed lung. She was receiving pain medication and blood pressure medication to stabilize her. Her doctor told us that the chances of her making it weren’t high, but they were doing everything they could.
Hours turned into days and days turned into weeks. When she was 2 weeks old, we got to hold her for the first time. I will never forget the moment I first held her. As soon as her chest touched mine she was silent. We just listened to her breathe peacefully, full of comfort.
Those weeks turned into a month and then our hearts were shattered. Alayna had a condition called hydrocephalus from brain hemorrhaging at birth and needed surgery. Although she was in a state of the art NICU, infant surgery was not possible. Within a day’s time we had her transferred from Bucks County, PA to Wilmington Delaware, where the best neurosurgeon was for her condition. She had her first surgery to temporarily control the fluid in her brain and after a few days it seemed that we were heading in the right direction.
We had gone from being told daily that she would die to finally having hope. Alayna was steadily gaining weight and we found our hope. All of our newborn experiences were happening in the NICU. Nurses and doctors were coming in and out. Everyday something new was happening. She was on high levels of oxygen in order to stimulate breathing and receiving speech and physical therapy.
As we were heading close to her true due date, the temporary shunt that was placed in her head was failing and the surgeon had to decide what to do next.
He decided to give her a permeant shunt to keep controlling the hydrocephalus, which she would go home with. We prayed and waited for the second surgery. We were worried that the surgery would hold her back from a respiratory stand point and she would need to learn how to breathe again.
She bounced back tremendously from her second surgery and was herself the next day. One week after her surgery she was discharged from the hospital to come home on oxygen and a feeding tube. That feeding tube came out two weeks later and after one month, weaning oxygen started.
That brings me to today. Today, our princess is almost 8 weeks past her due date and we couldn’t be more thankful to god for our miracle. Everything that happened to Alayna and I was impossible from a medical point of view. The doctors had little to no explanation as to why my water broke and why I didn’t go into labor within 48 hours.
Having Alayna was never a part of the plan, but life happens when we are busy making plans and Alayna has changed my life and I can’t wait to see what life has in store for our little fighter, our big miracle.


ABC Women's Clinic
402 W. Madison St.,
Dublin, GA 31021
What do I need to bring to an appointment?
Just a photo ID.
Do I need an appointment?
We encourage you to schedule an appointment by calling (478) 275-9500, for more information. Walk-ins are welcome but may have to wait as scheduled patients take priority.
What does it cost?
All services are free and confidential.
Can I bring someone with me?
We encourage you to bring someone who will support you. Your guest will be able to join you for some parts of your confidential appointment at your request.
What can I expect when I come?
- Review the Reproductive Health Screening that you will be receiving , including pregnancy testing, ultrasound, and STI testing.
- Review your health history and answer your medical questions.
- Perform a clinical pregnancy test. If positive:
- Perform an ultrasound exam to confirm pregnancy and determine how far along you are.
- Review all of your pregnancy options, including abortion procedures, risks and side effects.
- Review your customized Personal Resource List and provide any necessary medical, insurance, and community support referrals.
- Schedule another appointment for you to receive your test results in one week.
Do you provide the abortion pill or in-clinic abortions?
No, we do not perform or refer for abortions, but that doesn’t mean should not schedule an appointment. The abortion method available to you differs depending on how far along you are in your pregnancy. We can help you determine how far along you are and explain to you the different methods of abortion along with your other options.


If you are concerned about your safety or the safety of someone else, please contact Campus Police at 706-821-8235 and your Residence Hall Director for on campus emergencies. For off campus emergencies, dial 911 or obtain safe transportation to the nearest hospital emergency room.
The Counseling Center is open for crisis situations from 8:30 a.m. - 5:00 p.m. Monday through Friday or as deemed necessary by the College. We can be reached at 706-821-8388 or come by Peters Campus Center, 2nd Floor, Suite 215. If you need help during the Counseling Center's off hours, the following is a list of 24 hour crisis hotlines:
Mental Health Crisis Line
1-800-715-4225 - Provides Georgia residents with referral information for assistance with mental health and substance abuse problems
National Suicide Prevention Lifeline
1-800-273-TALK (8255) - A national 24-hour toll-free prevention and intervention resource that provides immediate assistance to individuals in suicidal crisis by connecting them to the nearest available suicide prevention and mental health provider.
United Way of the CSRA
211 OR 706-826-1495, If out of local calling area, dial 1-877-292-5211 -Provides information and referrals for: child or senior care, emergency food or shelter, mental/physical health, and other basic needs
Rape Crisis & Sexual Assault Services
706-724-5200 - Serving Augusta, GA and the surrounding area; Provides quality, efficient, and culturally competent crisis intervention, advocacy, therapy and prevention education to children, women, and men.


Medicare Part D Late Enrollment Penalty
Medicare Part D, the prescription drug coverage, is optional. Similar to Parts A and B of Medicare, it is available to beneficiaries during their Initial Enrollment Period (IEP), when they are first turning 65, and they can enroll for up to three months after the 65th birthday month. Medicare also allows for Special Election Periods (SEPs) for people who don’t need Medicare’s Part D drug coverage when they are turning 65 allowing them an opportunity to enroll in a prescription drug plan at a later date. In our experience, SEPs are most commonly used when they have worked past 65 years of age and they no longer have access to their group health insurance during retirement.
Even though Medicare Part D’s coverage is optional, there is a late enrollment penalty if a beneficiary does not enroll during their Initial Eligibility Period and goes without creditable prescription drug coverage for more than 63 days. “Creditable” drug coverage means that the coverage is at least as good as what Medicare provides.
Note: Prescription discount programs or savings cards do not count as creditable coverage, even if they seem adequate to the beneficiary.
The Medicare Part D late enrollment penalty is a surcharge on the plan’s premium. It is calculated by multiplying the national base premium for Part D plans, which is $33.06 in 2021, by 1% for each full month that the enrollee went uncovered by creditable prescription drug coverage, and rounding that amount to the nearest $0.10. That amount is added on to the premium for the Part D prescription drug plan that the enrollee has chosen, and as long as that enrollee is paying their own Part D premiums, they will have to pay that extra percentage.
For example, Mrs. Smith is currently eligible for Medicare and her initial Enrollment Period ended on May 31, 2013. She doesn’t have prescription drug coverage from any other source. She didn’t enroll in a Part D prescription drug plan by May 31, 2013; instead enrolling during the Annual Enrollment Period (AEP) that ended on December 7, 2015. Her drug coverage was effective January 1, 2016.
2017: Medicare will recalculate Mrs. Smith’s penalty using the 2017 base beneficiary premium ($35.63). In 2017, Mrs. Smith’s new monthly penalty in 2017 is 31% of $35.63 or $11.05 each month. Since the monthly penalty is always rounded to the nearest $0.10, she pays $11.10 each month in addition to her plan’s monthly premium.
2018: Medicare will recalculate Mrs. Smith’s penalty using the 2018 base beneficiary premium ($35.02). For 2018, Mrs. Smith’s new monthly penalty is 31% of $35.02 or $10.86 each month. However, since the monthly penalty is rounded to the nearest $0.10, she can expect to pay $10.90 each month in addition to her plan’s premium.
For information about the Medicare late enrollment penalty for Part B, click here.


Could red wine be a fat zapper in a bottle?
In a study published in this week’s issue of the Journal of Biological Chemistry, researchers from Purdue University say they’ve found a compound in red wine, grapes, blueberries and passion fruit that blocks immature fat cells’ ability to develop and grow.
Similar in structure to resveratrol –- the compound vaunted as the heart-healthy agent in red wine -- piceatannol is also thought to help protect the body against cancer, heart disease and neurodegenerative diseases. Resveratrol is converted to piceatannol in humans after consumption.
But piceatannol could also play an important role in controlling obesity, researchers say, after finding that the compound acted as a fat blaster in young cells.
"Piceatannol actually alters the timing of gene expressions, gene functions and insulin action during adipogenesis, the process in which early stage fat cells become mature fat cells," said lead researcher Kee-Hong Kim. "In the presence of piceatannol, you can see delay or complete inhibition of adipogenesis."
In other words, the compound blocks the pathways necessary for immature fat cells to mature and grow.
Piceatannol can also be found in red grape seeds and skin, blueberries and passion fruit.
Earlier this year, a study published in the Journal of Women’s Health also found that drinking red wine in moderation may reduce the risk for breast cancer. The results prompted researchers to advise women to consider swapping their glass of white for the health benefits of red.


It’s the beginning of a new year & know what that means... it’s GO(al) time! ✅
While the 1st step to achieving anything in life is always going to be setting a goal, you will NEVER achieve that goal without a set plan on how to get there. For those of you who are setting goals revolved around health & fitness, having a set plan when it comes to your nutrition is going to be a 🔑KEY🔑component to your success!
Food plays a MAJOR part in the health of your body & without proper nutrition your goals aren’t going to be sustainable. Personally, I use On The Mark Meals to prep my food each week because it cuts out any “choice” for me to eat poorly & I still know what’s going into my body (plus they taste BOMB😋). This also allows me to meet my nutrition goals without over or under-eating AKA it gives me a set PLAN on how to achieve my nutrition goals.
So what are you looking to get out of 2018? & what is your plan of attack to get you there?
Website for On The Mark Meals (use "JACLYN25" for 25% off your first order)
If you have already read My Story or just in general know anything about the past year of my life you would know that 2017 was one of the most challenging and growth-filled years of my life. To keep things brief, this time last year I was overly focused on the things I had recently lost in my life; family members, significant other, close friends, self-confidence, and my faith.
I remember so distinctively coming home from Christmas at my parents’ house, to a very empty apartment that felt 1000x lonelier than ever before. I felt empty and stagnant with my life... But in that same moment, I decided that feeling wasn’t good enough for me. I was not the unmotivated person I had let myself slip into being. SO, what did I do? I told myself to get out of my own head & start after something new, something that would give me a purpose,… the GYM.
I had been to the gym on & off over the past few months but nothing consistent at all (I’m talking once or twice every 2 weeks & then being “too sore” to go back again for days on end… mean while stuffing my face with cookies). I didn’t know a lot, besides what I had learned here and there through my random “gym phases” throughout my life, but I knew one thing:
I wanted to be strong (mentally & physically).
I also knew that strength was not the same thing as “skinny,” and strength did not mean counting every single calorie I ate… Strength meant learning to properly lift weights, to have a positive relationship with food, and not to need a number on a scale to define my happiness.
So I challenged myself to 12 weeks. Twelve weeks of finding a true routine in the gym. Twelve weeks without stepping on a scale. Twelve weeks without counting a single calorie, but instead focusing on eating a balanced and healthy diet (aka: I didn’t fully cut out the cookies, I only ate them in moderation).
When I first decided on this “12 week goal to health,” all I wanted more than anything was to prove to MYSELF that I could do this, that I could actually stick to a healthy and fitness based life style for more than just a few days or weeks. This wasn’t about anyone else… this was about ME regaining the purpose for myself that I had lost and I REFUSED to let myself quit this goal… 12 weeks, that’s all I was focused on.
And you know what? I started back in the gym, I found what worked for me (lifting & fitness classes), I focused on loving the healthy food I was eating & not looking at food as “good or bad,” & I stopped looking for scale victories… because I was damned if some random number was going to define my hard work and personal victories. The more I got out of my own head and into a positive outlook on health and fitness, the more the weeks seemed to fly by… 1 week, to 4 weeks, to 9 weeks… to finally hitting my goal... 12 weeks.
I was damn proud of myself... I wanted more than anything to just hit 12 weeks, and now, 12 weeks was only a small stepping stone to a much longer process filled with new goals I wanted to achieve.
12 weeks? I was focused on 12 more and another 12 beyond that. Those 12 weeks changed my life. When I stopped focusing on what I had lost and started focusing on everything I had the ability to gain, EVERYTHING CHANGED. I wasn’t just physically growing stronger, but mentally I became a completely different person… someone who actually LOVED (& still loves) them self.
Now, here I am exactly one year later ready to take on an entirely new set of goals that I NEVER EVER would of thought possible this time last year (competing in a fitness competition, starting a blog, positively pushing health and fitness through social media... say what?!), but I'm ready and I know if I genuinely put my mind to it, no matter how hard it gets, I can achieve it.
The same goes for you! ANYTHING you want to get out of life you can make happen. I don't care if you want to run a marathon but have never ran a day in your life, if you want to compete in a body building competition but have never picked up a weight, if you want to change your eating habits but can't remember the last time you ate a "healthy" meal... I seriously do not care WHAT it is, I just know that if you put your heart and mind towards that goal, give yourself a set plan on how to achieve it, and truly work at it... you CAN and you WILL make it happen.
12 weeks changed my life &, if you want bad enough, 12 weeks can change yours too.
I know for a lot of people, especially women, I have spoken with about fitness chose not to try new things, especially when it comes to weight training, because of an intimidation factor on the weight room floor, also known as gymtimidation. But, as a female who lifts daily, I’m telling you to GET PAST THIS!
I understand that for anyone trying to get back into a gym routine, or starting one for the first time, you need to get comfortable with your exercises. However, don’t confused finding your comfort level with being scared to push yourself and try new things just because you are intimidated by other people in the gym or what they may think! Seriously, I know we get it wrapped in our heads that people may be watching or “judging” us, but, 9 out of 10 times, they aren’t!
Everyone is in the gym trying to push themselves to meet new goals. Meaning the gym should be a supportive environment, filled with people who want to see others succeed. So who cares if you’ve never tried a specific exercise or never even lifted a barbell before, get in there and try it out! I promise you that the only person who actually cares about what you’re doing is YOU. Everyone else is focused on their own workouts, and isn’t at all worried about what you are doing (& if for whatever crazy reason they are, then that is their problem, NOT yours).
Also, do NOT be scared to ask for help!
When it comes to learning new exercises you always want to ensure that you’re performing the movement with proper form, in order to prevent any kind of injury from occurring. One of the best ways to prevent this is by asking someone for help! Every gym you go to should have a trainer standing by that will be more than willing to teach you proper form on an exercise. Don’t be scared to ask them!
Or, if you see someone doing an exercise you haven’t seen before or have wanted to try it out, ask them about it! Like I said before, everyone is in the gym to succeed, so there is no reason everyone should be anything but nice to others in that environment. Yes everyone has their headphones in and is zoned out, but most people are going to be more than willing to be quickly interrupted in order help someone who asks them, so stop being “gymtimidated” and just ask them!
Your fitness journey should be yours and yours alone. Stop caring about what other people might think about you. You want to lift heavy weights? Pick them up! You want to wear spandex shorts? Rock those shorts. You want to take a gym selfie? Flex those muscles!
Be PROUD of who you are, every new goal you set to achieve, and the process you’ve been on to get to meet those milestones… no one else matters in these situations but YOU! Lose this “gymtimidation” mentality (seriously, 99% of the time people aren’t even paying attention to you in the slightest, it’s all a mental game we’ve built in our own heads). Focus on your goals, get yourself on that weight floor and put in work, because you are awesome and can do ANYTHING that you put your mind to!
Be Happy. Be Healthy. Be a Fighter.


A Recovery Program designed to prepare your ostomy patients for surgery and then to thrive afterward.
Because you want them to know there is a wonderful life after ostomy surgery.
We get it- You hate hearing the stories of your patients who have endured debilitating disease and put off ostomy surgery because of the fear of living with an appliance…when you know there can be a great life afterward. You also know how difficult the transition can be once they leave the hospital…and have had nothing to really help them with…until now. You also worry about 30-day hospital readmissions and how you can help keep your patients from ending up back in the hospital.
Information Overload- While lots of information exists, how do your patients find it? We know you wish you could walk each of your patients through their recovery, step-by-step. But that’s simply not realistic — you don’t have the time or the resources. Who can you trust to guide them through the three journeys of every ostomy patient— the physical, mechanical, and emotional?
Your Patients Deserve more- Without support and education, most patients are confused, anxious, and at an increased risk for complications and unnecessary hospital readmissions. The non-profit Alive & Kicking Ostomy Recovery Program was developed with support and educational resources from the American College of Surgeons, American Society of Colon and Rectal Surgeons, United Ostomy Associations of America, Crohn’s and Colitis Foundation, the WOCN Society, NFL great Rolf Benirschke and a group of committed patients.
A good surgical outcome doesn’t guarantee success for your patients without tools to help educate, support, and guide them through their transition.
That’s why we put this program together – to ensure your patients have a GREAT life after their ostomy operation.
Meet Rolf Benirschke
He gets it. Rolf had ostomy surgery in his third season and then returned to the NFL to play seven more years. As the third most accurate placekicker in NFL history when he retired, Rolf had an illustrious 10-year career with the San Diego Chargers during which he earned numerous honors including All-Pro, playing in the Pro Bowl, becoming the 20th player inducted into the Chargers Hall of Fame, and being named the Walter Payton NFL Man of the Year, the NFL’s highest honor.
In the middle of Rolf’s third season, he underwent two major abdominal surgeries six days apart that left him with two ostomy pouches. He lost 65 pounds and spent almost six weeks in the ICU fighting for his life. When he was finally released from the hospital, he was forced to take a journey that led to deep despair as he wrestled with whether life was even worth living, back to extraordinary heights, and fulfilling self-discovery. With great support and encouragement from fans, family, and teammates, along with the discovery of an “indomitable spirit” he never knew he possessed, he returned to the NFL and played seven more seasons.
Because he could relate to the physical and emotional pain of the more than 100,000 patients who go through ostomy surgery annually in the U.S., Rolf knew he had to do something to help. So, after years of speaking to WOC nurses and encouraging countless patients along the way, he developed the Alive & Kicking Ostomy Recovery Program, to provide the educational and emotional resources he wished had been available to him, all in one place, that delivered the right information at the right time.
The Guided Recovery Program
Rolf has a plan for each patient, to guide them from survival to living functionally, to ultimately getting their life back and thriving.
We’ve taken the best medical/clinical information out there, added Rolf’s personal experience, along with the wisdom from hundreds of other patients, and put it all in an easy to follow format so you can find exactly what you need to know when you need to know it.
Like everything in life, the more effort you put in, the greater your chance to succeed. We’ll offer you specific ways to apply the knowledge, plus work through meaningful exercises and activities.
Share your experiences with other patients. Tell your story. Mentor others and make a difference in someone else’s life.
We’ve made all of this possible through an accessible, easy-to-use virtual program.
"The Alive & Kicking program changed everything for me. Seriously, I felt completely alone, afraid, and unsure how I was going to live with my ostomy. This program came at just the right time and walked me through everything. Now, not only am I doing great, but I also love being a part of this community.”
- Justin from Philadelphia
Provides peace of mind through detailed information about ostomy surgery and the road to recovery including expectations, outcomes, FAQ’s, and valuable resources.
Having 24/7 virtual access to our library of resources gives you the opportunity to find the answers to your questions when you need them, and keeps you from feeling overwhelmed.
Rolf serves as your personal coach, sharing inspirational messages and tips to help you navigate common ostomy-related issues.
Mental Health Support
Celebrate milestones and take advantage of mental health practices like mindfulness and journaling, while receiving valuable encouragement and insights from fellow patients.
Be a Part of a Community
Our community of patients and medical professionals is special. You’ll have the opportunity to share all your joys and struggles with people who want you to succeed.
Important information is provided on everything from the different types of pouches, accessories, problem-solving, diet, support groups, and more.
Join Our Launch Team
Step 1: Share the program.
Hand them the printout for the program and share why it would be helpful for their recovery.
Step 2: Follow-up.
Give them a call to ensure they’ve taken the opportunity to signup for the program.
Step 3: Stay Connected.
Receive messages from your patients.


THE CHOICE FOR PHYSICAL THERAPY IN MEDFORD!
orthopedics | sports medicine | patient education
Sport & Spine Physical Therapy and John Strama have teamed up to serve the people in and around Medford. Sport & Spine was founded 25 years ago and their excellent reputation for helping patients has allowed them to grow to now 8 locations across central WI.
We are dedicated to providing the highest quality of care in a friendly and encouraging environment. In each of our clinics we offer a team approach so you can receive the best treatment possible. Our team-mates consist of licensed Physical & Occupational Therapists, Certified Athletic Trainers and Physical Therapy Assistants.
We understand many patients have a need for braces and splints. Therefore, we have a DME license. This allows us to create custom or use off the shelf braces and foot orthotics for a complete recovery.
We accept most insurance plans including Medicare and Work Comp.
A PROUD MEMBER OF CENTRAL WISCONSIN THERAPY ALLIANCE
joining together to bring you the best care in central and northern wisconsin
Our highly trained staff treats every patient as if he or she is a family member or personal friend. We realize that as a consumer, you have a choice as to where you receive your rehabilitation care. We would be grateful for the opportunity to assist in your recovery.
JOHN STRAMA, PT,
John Strama, PT, graduated in 1985 from the University of WI. John has been a long leader in the community and was honored with the Rural Wisconsin’s Health Ambassador Award in 2007. He specializes in performance enhancement and helping people reach their optimal level of function.
- Evaluations Within 24-48 hrs
- Flexible Scheduling
- Personalized Care with Treatment Tailored For Each Patient
- Licensed Therapists
- Specialized Treatment Programs
- Primal 7
- Friendly and Open Environment
- Convenient Location with Easy Access & Parking
Contact our main office at 715-748-5203 with any questions or to schedule an appointment.
Additional programs are available. Contact us for information on additional or specialty programs you may need.
- Spine Disorders
- Surgical Repairs/Reconstruction
- Spine Injury Rehab
- Knee, Shoulder and Hip Rehab
- Acute Sprains and Strains
- Sports Performance Enhancement Programs
- Assessment / Treatment / Education / Prevention
- Certified Athletic Trainers
- Ergonomic Analysis
- Post-Offer Employment Testing
- Functional Capacity Evaluation
- Work Conditioning/Hardening
- Industrial Consultation
- Balance/Fall Prevention
- Cancer Related Fatigue Program
- Custom Foot Orthotics
- Certified In Functional Dry Needling
- Sports Enhancement Programs
- Educational Programs Relating to Injury Prevention and Wellness
For your convenience, you may print and complete these forms prior to your first visit.
New Patient Registration Form Packet | Download
This copy may be faxed, mailed or hand delivered to the clinic. DO NOT EMAIL FORM.
For Additional Questions Please Contact Us
Yes. The choice of where you receive therapy is always yours. While the majority of our patients come to us by physician referral/recommendation, many clients request to see us due to our strong clinical reputation in the community.
We operate in a direct access state where, if your insurance plan authorizes self-referral to physical therapy, a physician referral is not necessary for you to be seen by a licensed therapist. Please check with your insurance though as many health insurance plans require a physicians referral for therapy to be covered. We also offer treatments, services or products that do NOT require a referral and are available on a self-pay basis.
We participate in the majority of major health insurance plans including Medicare and Worker’s Compensation. Please contact us prior to your first visit to see if we participate with your specific health plan.
As a service to our patients, we will gladly file claims with your insurance company on your behalf. In order to appropriately submit these claims, we will need to obtain a copy of your insurance identification card to ensure that we have the necessary information.
Your therapist will conduct an evaluation of your condition lasting between 60-90 minutes. The evaluation is necessary to create a program designed specifically to address your needs for a maximum recovery.
– Referral slip from your medical doctor
– Your medical insurance card
– Your ID
– If you are getting therapy as a result of a worker’s compensation claim or an automobile accident, you will also need to bring your claim information, including claim number.
Please arrive 15 minutes early on your first visit to fill out any necessary paperwork.
We recommend comfortable clothing such as sweatpants or shorts, a T-shirt or tank-top and sneakers.
Each visit will last 60 – 90 minutes on average. Times vary due to the treatment and exercises being performed.
The regularity of your visits will be determined after your initial evaluation, but most patients have 3 visits each week scheduled.


Accepting New Patients!
Morningside Pediatric Dentistry offers dental services for infants, children and adolescents to help them maintain healthy smiles. Establishing proper oral healthcare at a young age helps to build a foundation of healthy habits to last a lifetime.
Our practice provides the following services:
When children are introduced at a young age to thinking positively about their oral health and proper care of their teeth and gums, they learn habits that will help them avoid easy-to-prevent problems over their lifetime.
- Regular checkups every six months assists in removing stain and plaque from teeth and gums.
- Learning the proper way to care for your child’s teeth and gums at home is essential to preventing cavities.
- Children are growing and changing constantly. At each visit, we will provide you with knowledge about what growth and development to expect in the coming months. For example, we might discuss when to get rid of the sippy cup, when to work on quitting the thumb habit, when adult teeth will be coming in or when orthodontics will be necessary for your child.
- Keeping everyone well informed is the best way to keep your child’s mouth healthy.
- Dr. Angie uses the AAPD guidelines on prescribing radiographs
- X-rays can supplement the clinical examination and may be needed to assess health, growth and development. For example, she may request an x-ray to survey the eruption of teeth, check for missing teeth, evaluate a trauma, or monitor for bone diseases and other oral pathologies.
- Cavities can form in between the teeth, and the only way to anticipate or diagnose a cavity forming this way is through bitewing radiographs. To assess the health of periodontal ligament, alveolar bone, and the nerve of a tooth a periapical radiograph may be prescribed. Panoramic Radiographs show the full mouth and jaw.
- Morningside Pediatric Dentistry is committed to minimizing radiation exposure to our young patients. We use digital radiography which provides 90% less exposure than traditional x-ray film. Radiation exposure from a set of bitewing radiographs is less than the amount an individual receives from daily radiation from the sun or from an airline flight.
- Fluoride prevents cavities. In fact, our neighbors at the CDC noted that fluoridated water was one of the greatest public health initiatives of the 20th century. That’s because fluoridated water reduced decay rates by 50%.
- “Too much of a good thing” can be bad. Ingesting too much fluoride can upset the stomach and over time can lead to fluorosis—staining of the teeth.
- Our office evaluates our patients’ fluoride exposure and caries risk to make the right recommendation in fluoride treatment for each patient.
- Evidence has shown that sealants when placed and maintained properly can reduce cavity rates by 80%.
- Sealants are a resin based material that are bonded over the grooves of the teeth. Sealants prevent food and bacteria from getting stuck in the grooves and causing decay.
Sports and hobbies can take their toll on our smiles. Preventing tooth related injuries with a simple mouthguard is a simple and easy investment in protecting your child’s smile.
At Morningside Pediatric Dentistry we seek to provide quality care in a safe and positive environment. We offer materials that can promote healing and restore teeth to their normal function.
Restorative dental treatments can remove the infection and decay that have occurred and restore the tooth’s function and structural integrity to guide the patient back to health. In addition, restorative treatments can repair chipped or fractured teeth and restore the esthetics of a patient’s smile.
Our office restores teeth with tooth colored fillings that are bonded to the teeth. These fillings may even release fluoride to help protect the tooth.
If a large amount of tooth structure is missing from a tooth, a bonded filling will not provide the resilience and strength to function. A stainless steel crown may be an option to fully cover the tooth and restore function. Stainless steel crowns on baby teeth are cemented on and fall off with the baby tooth when it exfoliates.
Sometimes dental infection can travel through the layers of the tooth to the nerve and blood supply, otherwise known as the pulp. Treatments attempt to disinfect and heal the nerve to maintain the vitality of the tooth. When a nerve treatment is done, the tooth is restored with a stainless steel crown to provided structural integrity and protect the nerve.
Please call 911 for medical emergencies. If your child solely sustained a dental injury, please call our office as soon as possible. The outcome of many dental emergencies are response-time dependent.
- Baby tooth pushed out—call our office as soon as possible. Do not replant a baby tooth as this may damage the developing permanent tooth
- Adult/permanent tooth knocked out—call our office as soon as possible. Put the tooth in Tooth Saving Solution if available (Hanks Balanced Salt Solution). If unavailable put the tooth in milk and shake off any excess dirt or debris. If you can put the tooth back in the socket without the risk of the patient swallowing it, do so and hold in place. If the patient cannot keep the tooth in the mouth or is too young, keep in milk. If milk is unavailable, keep the tooth in water. Try not to let the tooth dry out.
- Chipped or Fractured Tooth: Call our office a call as soon as you can.
- Toothache from a cavity-- If there is swelling that affects your child’s breathing or swallowing take him to the Emergency Room immediately. Otherwise, please call our office as soon as possible.
- Toothache without a visible source of infection—call our office.
- Gum or tissue pain—there are many possible reasons for gum pain—ulcers, sores, new teeth eruption. Call our office to schedule an appointment.
If a tooth is lost prematurely, a space maintainer device is used to hold the space so that other teeth do not drift or tilt and possibly block the eruption of permanent teeth.
At an appropriate age and development, appliances may be used to help children extinguish habits such as thumb sucking or tongue thrust. Allow the doctor to evaluate if this may work for your child.
Safe and effective inhaled gas that leaves the body immediately after use. Helps with anxiety and attention span


Why is the Brazilian Keratin Cacau treatment so popular?
The Brazilian Cacau Keratin treatment by Cadiveu is the most innovative and effective professional smoothing treatment in the world!
Brasil Cacau reinforces the internal structure, improves the condition of the hair smoothing the cuticle and eliminating frizz, reduces styling time, gives instant manageability while providing external protection.
The end result is smooth, healthy, frizz-free hair with radiant shine!
Results are instant! There is no need to wait 72 hours. The minute you leave the salon, you can wash your hair, wear a pony tail, use clips and pins and it will be straighter, smooth, frizz free and extremely radiant!
Results last up to 3 - 4 months.
Aftercare Maintenance Products
For best results, request the following products:
Anti frizz shampoo
Anti frizz conditioner
Leave-in anti frizz
Hydrating hair complex
The aftercare range combines Keratin, Cacau Butter and Panthenol. These products have been developed and designed to support the maintenance program and extend the longevity of the treatment.


HOW LONG DO EMPLOYEES HAVE TO QUARANTINE IF EXPOSED TO COVID-19?
Updated: May 17, 2021
By Paula Jackson
April 20, 2021
The CDC recently released updated time frames for quarantine and potential alternatives, as well as answered whether vaccinated employees have to quarantine.
Although the CDC recommends a 14-day quarantine as best practice, it recognizes that local jurisdictions may set shorter quarantines of 7 or 10 days and allow critical infrastructure employees to work early under certain conditions. Quarantine can end after 10 days, or after 7 days if there was a negative test sometime during day 5-7, but only if the employee wears a mask, is counseled about mitigation strategies (e.g., staying 6 feet from others and taking other precautions to prevent the spread of COVID), and monitors symptoms daily while remaining symptom-free for the entire 14 day quarantine period. Critical infrastructure employees may return to work prior to quarantine’s end if they have no symptoms, have no positive test, wear masks and take other COVID precautions, but only “as a last resort and only in limited circumstances, such as when cessation of operation of a facility may cause serious harm or danger to public health or safety.”
Additionally, the CDC has indicated that non-healthcare employees who are fully vaccinated and have no symptoms do not need to quarantine or be tested if exposed to COVID. However, those employees must still watch for COVID symptoms for 14 days after exposure, and if they develop symptoms they should quarantine, get clinically evaluated, and get tested if indicated.
The State of Tennessee’s Department of Health (“TDOH”) has adopted a position similar to the CDC. It recommends a 14-day quarantine but if there are no symptoms permits a 10-day quarantine without testing or a 7-day quarantine “if they test negative by a PCR or antigen test after Day 5.” TDOH also exempts certain individuals from quarantine. For example, fully vaccinated individuals do not have to quarantine if they have no symptoms after exposure (except for healthcare and certain group settings). Individuals who already had COVID-19 within the last 3 months are also exempt from quarantine if they recovered and remain without symptoms. Further, unvaccinated persons do not have to quarantine if they tested antibody positive within 3 months before or immediately after exposure, have had no symptoms, and have no contact with persons at high risk of severe illness from COVID-19.
This article is for informational purposes only and is not intended to provide legal or tax advice. Receipt of or viewing information on this web site does not create an attorney-client relationship. You may contact our firm to establish such a relationship, but in any event, please consult an attorney or tax professional of your choosing for advice on this or any other legal topic.
 Science Brief: Options to Reduce Quarantine for Contacts of Persons with SARS-CoV-2 Infection Using Symptom Monitoring and Diagnostic Testing (posted December 2, 2020), Centers for Disease Control, https://www.cdc.gov/coronavirus/2019-ncov/science/science-briefs/scientific-brief-options-to-reduce-quarantine.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fmore%2Fscientific-brief-options-to-reduce-quarantine.html. Individuals can only end quarantine prior to day 14 if there are no clinical signs of COVID-19 upon daily monitoring (which must continue through quarantine day 14), they are counseled about the need to strictly adhere to all mitigation strategies through quarantine day 14 and about what to do if symptoms develop, and if symptoms do develop they immediately quarantine and contact their healthcare provider or public health department. Id. OSHA guidance mirrors the CDC. See https://www.osha.gov/coronavirus/safework.
 Interim Public Health Recommendations for Fully Vaccinated People (updated Apr. 2, 2021), Centers for Disease Control, https://www.cdc.gov/coronavirus/2019-ncov/vaccines/fully-vaccinated-guidance.html. An employee is “fully vaccinated” as of 2 weeks after their second dose of the Pfizer or Moderna vaccine, or 2 weeks after Johnson & Johnson’s single-dose vaccine. See id.  “Releasing Cases and Contacts from Isolation and Quarantine,” Tennessee Department of Health, https://www.tn.gov/content/dam/tn/health/documents/cedep/novel-coronavirus/Isolation-QuarantineRelease.pdf (Apr. 7, 2021). Individuals in Tennessee must be quarantined after exposure according to non-household or household contact guidance. See id. Basically, both methods follow the 14-, 7- and 10- day quarantine rules, but for household contact the first day of quarantine must be counted from the first day exposure is no longer occurring in the household (i.e., the day the person with COVID has completed quarantine or has completely separated from others in the house according to the Department of Health’s guidance). See id.
 Individuals are “fully vaccinated” if vaccinated 2 weeks prior to exposure with the single-dose vaccine or the second dose of a 2-dose vaccination series. See id. “Exposure” means contact with an individual with COVID two days prior to his symptom onset (or specimen collection date if no symptoms) through the end of his quarantine. See id. Vaccinated individuals not subject to quarantine should still self-monitor for symptoms for 14 days after exposure, and if COVID-19 symptoms develop, must immediately isolate, be clinically evaluated, and be tested if indicated. The vaccination exemption to quarantine does not apply to healthcare personnel, patients, or residents in healthcare settings or non-healthcare congregate settings. See id. “Vaccinated healthcare personnel, patients, and residents in healthcare settings” must follow the CDC guidance at https://www.cdc.gov/coronavirus/2019-ncov/hcp/infection-control-after-vaccination.html. “Releasing Cases and Contacts from Isolation and Quarantine,” Tennessee Department of Health, https://www.tn.gov/content/dam/tn/health/documents/cedep/novel-coronavirus/Isolation-QuarantineRelease.pdf. Vaccinated residents of non-healthcare congregate settings (e.g., group homes, correctional facilities, etc.) should quarantine for 14 days and be tested for COVID. Id.  See id. Individuals at high risk of severe illness from COVID-19 include “older adults, pregnant people, and those with certain medical conditions (cancer, chronic kidney disease, chronic lung disease [including COPD, asthma, interstitial lung disease, cystic fibrosis, and pulmonary hypertension], dementia, diabetes (1 or 2), down syndrome, heart conditions [including heart failure, coronary artery disease, cardiomyopathies, or hypertension], HIV infection, immunocompromised state, liver disease, overweight and obesity, sickle cell/thalassemia, smoking (current/former), solid organ or blood stem cell transplant, stroke or cerebrovascular disease, substance use disorders.” Id.


Medicare is health insurance for the following:
- Individuals age 65 or older
- Individuals under age 65 who are entitled to various Social Security Disability benefits
- Individuals of any age with End-Stage Renal Disease
Medicare has several parts:
- Medicare Part A (Hospital Insurance)
- Helps cover inpatient care in hospitals, skilled nursing facilities, hospice and home health care.
- Most people don't have to pay a premium for Medicare Part A because they or a spouse paid Medicare taxes while working in the United States. If you don't automatically get premium-free Part A, you may still be able to enroll, and pay a premium.
- Medicare Part B (Medical Insurance)
- Helps cover doctors' and other health care providers' services, outpatient care, durable medical equipment, and home health care.
- Helps cover some preventative services.
- Most people pay up to the standard monthly Medicare Part B premium.
- Medicare Part C (also known as Medicare Advantage)
- Offers health plan options by Medicare-approved private insurance companies. Medicare Advantage Plans are a way to get the benefits and services covered under Part A and Part B. Most Medicare Advantage Plans cover Medicare prescription drug coverage (Part D).
- Some Medicare Advantage Plans may include extra benefits for an extra cost.
- Medicare Part D (Medicare Prescription Drug Coverage)
- Helps cover the cost of prescription drugs.
- May help lower your prescription drug costs and help protect against higher costs.
- Run by Medicare-approved private insurance companies.
- Costs and benefits vary by plan.
Note: You may want to get coverage that fills gaps in Original Medicare coverage. You can choose to buy a Medicare Supplement Insurance (Medigap) policy from a private company.
Note: Help is available. If you have limited income and resources, you may qualify for help paying your Medicare health care and/or prescription drug coverage costs. For more information, go to www.socialsecurity.gov, you can call Social Security at (800) 772-1213, or apply for help at your State Medical Assistance (Medicaid) office.
If you have questions about Medicare, go to www.medicare.gov, or you can call (800) 633-4227. TTY users should call (877) 486-2048.


Simple Changes for Weight Loss – Here are some simple tips that can make a big difference in helping you achieve your weight loss goals.
Over the last 5 months, I’ve learned A LOT about losing weight. I’ve lost 22 pounds, and I am so freaking proud of myself! It was truly a gift to myself, and I was determined to meet my 20 pound goal! Full disclaimer before I get into my simple changes for weight loss…I needed a boost. I chose to do the Optavia program after seeing my coworker lose a ton of weight and keep it off. This program taught me a lot about how my body responds to food or what they like to call “fuelings.” This approach taught me how to eat better, and in the end I am so thankful I did the program. But I do want to share some of the major things I learned along the way regardless of any weight loss program.
Start your morning off low calorie and low carb by skipping the sugar and sugary creamer. I think most people know this, but they really struggle changing their coffee habits. It does take time to make the changes, so give yourself about a week or so to get used to it. Now, I would NEVER be able to drink a sugary cup of coffee again. So what did I do?
- I replaced my sugar with Stevia and my creamer with Unsweetened Vanilla Almond Milk. Don’t do both at the same time, so the transition won’t feel so hard. Replace the sugar first for about a week or so, and then change the creamer.
- The almond milk is 30 calories per cup, so a few tablespoons is under 5 calories. It’s a great switch!!
- I use the Blue Diamond Almond Breeze brand. Make sure you buy the UNSWEETENED one.
Add protein to your coffee using Collagen Peptides. This is my favorite brand.
- It is completely tasteless and a great way to bump up your protein just from your morning coffee!
- I even have a cup in the afternoon, and I don’t feel guilty!
I cannot emphasize this one enough! MEAL PREP!! Not just dinners, but plan out your breakfast, snacks, lunch, and even late night treats! This is the key to staying on track and not falling into that temptation of grabbing convenience food that is loaded with carbs and calories. I often make these on Sunday, and I have good choices to choose from for my week.
Another full disclamer: Sometimes, I eat something different from my family. It’s okay. I have it already prepared, so I don’t feel like I’m cooking 2 meals at night. I skip out on the pasta night unless I grab some low carb options, and I modify meals where I can. For example, I have a lettuce wrap burger or lettuce wrap taco. It makes a huge difference in that overall carb consumption, and you will see the weight drop!
Here are some of my favorite SKINNY RECIPES:
Find all MY SKINNY RECIPES HERE!!!
My FAVORITE High-Protein Snacks:
- Low Carb/High Protein Cereals:
Magic Spoon – I love the Fruity flavor. It tastes just like fruit loops.
Ratio Keto Maple Almond Crunch Cereal. I eat this one all the time with almond milk!
- Low Carb/High Protein Chips:
Quest Loaded Taco Chips
Beanitos White Bean Tortilla Chips
Siete Grain Free Tortilla Chips
- Low Carb/High Protein Yogurt:
Oikos Triple Zero Yogurt
Other VERY IMPORTANT Tips:
- Aim for 80 oz of water a day. Drinking water is a major help to achieving weight loss goals.
- Try to eat small high protein meals every 2 1/2 to 3 hours. For breakfast and snacks, try to keep these under 150 calories and 10 grams or more of protein. Keep lunch around 300 calories and dinner under 500 calories.
- Use a tracker like My Fitness Pal. All of my recipes easily import into the app under the “recipe” tab.
- Use a food scale to weigh your protein to ensure you are getting the correct amount!
- Visit my Amazon Storefront for some of the items that helped me in my weight loss journey.
You can find more MAIN DISH RECIPES HERE.
You can find ALL RECIPES HERE.
For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER.
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