Archive for September, 2015

Over 50’s Fitness by Glen Barnett – 10 Ways to Stay Healthy this Summer

September 29, 2015

Ok I’ve been asked again to write my top 10 ways to stay healthy this summer.  We’re having a great summer season so use my tips to make sure yours is the healthiest ever.

  1. Activity guidelines for Australians recommend a minimum of 30 minutes of moderate physical activity most days.  So as well as doing some structured exercise get outside and go for a swim, surf, bush walk, bike ride or even a kayak.
  2. Remember the Slip, Slop, Slap and Wrap Campaign.  Slip on a shirt, slop on the sunscreen, slap on a hat and wrap on some sunnies.
  3. Stay as cool as a cucumber.  Eating cucumber after you workout will help bring your body temperature back to normal.
  4. After your workout try room temperature water rather than drinking a cold drink which will interfere with your body’s natural cooling mechanism (sweat).
  5. Match your workout to the temperature and the time of day you’re going to be active.  For instance don’t go for your power walk in the middle of a hot day get up earlier and hit the pavement then. Try swimming later in the day so you’re left refreshed and relaxed and ready for a good night’s sleep.
  6. Can’t sleep on these warm nights?  Prepare yourself and your boudoir for the night. Use a fan, remove some of your bedding, sprinkle some lavender on your pillow to promote relaxation, enjoy a cool shower just before you hop into bed and enjoy the cool fan on your body as you drift off.
  7. When you wake in the morning enjoy a large glass of room temperature water mixed with some lemon juice and then throughout your day make sure hydration is at the top of your list.  If you feel hungry check you’re not thirsty. A lot of people mistake thirst for hunger and during summer you don’t need those extra calories but you do need that extra hydration.
  8. Remember winter immunity starts in summer so enjoy raw salads or steamed veges to get the best nutrients. Include foods that are H2O rich like cucumber,  carrots, steamed zucchini and melons to fill you up and keep your kjs down.
  9. Don’t like daylight saving?  Try to get atleast 15minutes of direct sunlight each day because before you know it the days will be shorter and our Vitamin D levels will be diminishing.
  10. Last but not least – smile.  If you can’t smile fake it.  Laughing and smiling release feel good healthy hormones which will definitely serve you well every day of summer and into those autumn days to come.

Want a FREE Workout?
Give Glen or Jacqui a call at Coffs Coast Health Club on 6658 6222 or organise.

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Healthy Inspirations Recipe of the Week – “Chicken Larb Kai”

September 24, 2015

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Over 50’s Fitness by Glen Barnett – Thriving Blossoms

September 22, 2015

I read a great quote today  “A flower does not think of competing with the flower next to it, it just blossoms.”
It got me thinking that a lot of people get turned off by exercising because they feel it can be competitive and that’s something they don’t want to buy into.   Surprisingly, the reality is quite the opposite.  At our health club for instance, most people don’t even pay attention to what the person next to them is doing let alone think of competing with or comparing themselves to them. One thing you may not realise is if you do see people doing things that you actually couldn’t do, then there are always ways to modify them.  Here are some examples:

  • Running on the treadmill becomes walking on the treadmill at a pace that is suitable for you or using the incline button to create more exertion without the impact of running.
  • Upright stationery bike riding becomes recumbent stationery bike riding which can be easier on the knees. Riding can also be on a seated or standing stationery arm cycling where you are cycling on specially designed bikes only using your arms.
  • Doing pushups on the floor becomes pushups against the wall.
  • Doing situp exercises,  becomes engaging your core in standing, sitting and movement positions.
  • Cumbersome and confusing weights become simple and effective strength machines
  • Uncomfortable movements and coordination can become guided tuition to meet your needs by an expert in body movement and personal training.

So there is always something you can do. Always a way something can be modified whether you are able bodied or disabled, experienced or inexperienced,  prehabilitating or rehabilitating or just know what you do or don’t want to do.

Call Glen or Jacqui at Coffs Coast Health Club on 66586222 or email Glen on glen@coffscoasthc.com.au and we will happily help you grow, thrive and blossom as an individual.

Over 50’s Fitness – Testing for Macular Degeneration (AMD)

September 15, 2015

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Tests performed by your eye doctor

There are a number of diagnostic tests for age-related macular degeneration (AMD). Your eye doctor might want to conduct one or more of these tests in order to properly assess your vision and check the health of your eyes.

Diagnostic tests for AMD include:

  • visual acuity tests. This standard measurement of a person’s ability to see, using an eye chart.

  • dilated eye exams. In this test, drops are placed into the eye to widen (dilate) the pupils and allow a direct view of the inside of your eye, including the retina. A special magnifying lens is then used to examine the retina and the optic nerve for signs of damage. This test may temporarily blur your vision for one to two hours, so you may want to bring a friend or family member with you to help you get home. You may also want to bring sunglasses to wear on the trip home, as your eyes will be sensitive to the sunlight because of the drops.

  • fluorescein angiograms. Your optometrist may refer you to an ophthalmologist for this test, where a dye is injected into a vein and then circulated within the eye. Photographs are then taken of any abnormal blood vessels.

  • optical coherence tomographys (OCT). In this test, a diagnostic imaging device is used to detect retinal disease.

The Amsler grid: Detect early signs of AMD at home

There is one test for detecting early signs of AMD that can be performed easily and in the privacy of your own home: the Amsler grid.

Featuring evenly-spaced horizontal and vertical lines and a black dot in the middle, the Amsler grid test is an easy way to immediately detect any early signs of AMD. Access your own printable version of the Amsler grid.Image of Amsler grid, normal vision

Image of Amsler grid, normal vision


Image of Amsler grid, vision with AMD

To use the Amsler grid:

  • Place it on your refrigerator, bathroom mirror or in another convenient location.

  • Position yourself 12 to 14 inches away (at a comfortable reading distance).

  • If you wear glasses, keep them on. If you wear bifocals, use the reading portion of the lens.

  • Cover one eye and look at the dot in the centre of the grid. Note whether or not there are any distortions or breaks in the lines of the grid. Also note if the centre dot or any of the lines disappear.

  • Test the other eye the same way.

  • Check the grid daily or as often as recommended by your eye doctor. Notify your doctor if you discover any changes at all in your vision.

    For more info on Macular Degeneration visit:  http://www.mdfoundation.com.au

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Top tips for getting fit (if you’re not much of an athlete)

September 13, 2015

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If you’re not much of an athlete right now, here are some ideas to help you get in shape.

Your running shoes/tennis racquet/softball glove/high-school sports trophy collection are tucked into the back of some closet, quietly gathering dust. Nowadays your main form of exercise is walking between the couch and the fridge. You’re handier with the remote than you are with a racquet.

And yet … you’d like to be in better shape. Maybe even train in a particular sport. Maybe even compete in the Senior Games. Crazy, right — at your age?

Nope. You’re never too old for physical activity, said Mary Frances Visser, a professor of human performance at Mankato State University who researches the effects of exercise on older adults.

“Physiologically there are no real limits,” said Visser, an associate editor for the Journal of Aging and Physical Activity. “You’re limited by your own physiology in certain ways, but in terms of saying ‘Nobody over the age of 60 should ever do X’ — that’s nuts.”

Aging itself can bring upon a desire for better health, said Gary Westlund, founder and president of Charities Challenge, a nonprofit that sponsors races focusing on health issues.

“It’s a very common experience that people, when they get into their 60s and even 70s, one of their motivations is, ‘I want to be a better man this year than I was last year,’ That includes, of course, ‘I want to be healthier, fitter, I want to run faster, row faster,’” said Westlund, who is certified as a health and fitness specialist by the American College of Sports Medicine (ACSM).

Exercise is especially important as you get older because physically fit people are better able to cope with, and heal from, health challenges that accompany aging.

Even if you’re already experiencing some of those challenges — even if you basically haven’t risen from the couch since George Bush Sr. was president — it is possible to get back what you have lost.

Visser knows a woman who “was a total couch potato all of her life” until, at 55, she decided to compete in the Senior Games in the 50-yard dash. She spent a year training and eventually “wound up medaling in the 100-yard dash in the National Senior Games.”

Westlund met an 85-year-old runner at his organization’s Challenge Aging 5K race last fall.

“It was his first road race I believe, or one of his first road races. He had taken up running at 83. He had the fastest 5K time in Minnesota last year — at any 5K — for a man 85 or older.”

This year’s Minnesota Senior Games are May 28 to 31 — probably too tight a deadline if you’re just now lacing up a new pair of sneakers. But you could start training for next year, Visser said. (And next year’s state games are qualifiers for the nationals.)

If you have a medical condition — high blood pressure, diabetes, heart history problems, joint disease — check with your doctor, Westlund said. Otherwise, women up to age 55 and men up to 45 can probably start doing light to moderate exercise without the doctor’s green light. Information about aging and physical activity is available at the ACSM’s website (www.acsm.org), the National Institutes of Health’s Senior Health site (www.nihseniorhealth.gov/exerciseforolderadult) and the National Institute on Aging’s site (www.nia.nih.gov/health/publication/exercise-physical-activity/introduction).

When you first start, don’t expect to whip yourself into shape in a week. “The human body at 20 and the human body at 50 are very different,” Visser said. “You can really, really hurt yourself if you do too much too soon.”

Visser recommends starting with five minutes of activity and working up to eight, then 10 and on up to at least 30. Add weightlifting, stretching and so on to regain muscle mass, flexibility and balance.

Article sourced here:  http://www.startribune.com/lifestyle/goodlife/300831881.html

Healthy Inspirations Recipe of the Week – Soufflé Frittata

September 10, 2015

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Five minutes with a Nutritionist

September 8, 2015

5-minute-spinach-smoothie.1-e1400603905365What are your three ‘must’ rules with nutrition?

Eat real food (not heavily processed junk) including lots of plant food. Eat with joy! Eat to Hara Hachi Bu (80% full).

What question do you get asked most frequently? 

What is Karl Stefanovic like?! All the time, honestly. But on nutrition, things like: should I be cutting carbs? Is butter OK? How do you eat? Should I cut out dairy and wheat?

What things do people seem most confused about re their nutrition? 

Dairy and grains seem to be the foods with most confusion attached, but also people get hung up on singular aspects such as sugar or gluten, and fail to see the bigger picture. Cutting out traditional staple foods, such as bread, isn’t the answer to solving dietary issues. We have to step back at look holistically at a food and at our diets, and stop fixating on one thing to blame.

What are the worst diet fads at the moment?

The propensity to push people back to eating lots of bacon, butter and fatty meats high in saturated fats, while pointing the blame at grains. While saturated fat may have been unfairly demonised, and replacing it with refined carbs can certainly make matters worse, this does not mean they are suddenly good for us. Replacing saturated fats with unsaturated fats from healthy wholefoods such as nuts, extra virgin olive oil, seeds and avocado, has huge potential to improve the health of Australia.

The most over-rated ‘health’ food?

Coconut oil. It is not high in the medium chain triglycerides that are metabolised differently to the longer chain saturated fats. It is primarily lauric acid which is long chain and no evidence that it is burned differently. It also has very few antioxidants and practically no vitamins or minerals. It just doesn’t have a patch on extra virgin olive oil.

What are the perfect nutritional breakfast, lunch and dinner?

There are way too many options to list just three meals, but if they are put together using my Dr Joanna Plate you are on track. This is half the plate vegies (or can be fruit at breakfast), a quarter of the plate a protein-rich food, a little under a quarter a smart carb (generally low GI, high fibre, nutrient-dense), and finally a good fat. We could then also layer over aspects such as sustainability of foods, environmental footprints and so on. These are modern aspects of food choice that our ancestors did not have to deal with, but we absolutely must.

Do you agree with the ‘quit sugar’ movement?

I agree with reducing, or for the more dedicated, cutting out added sugars in your diet. But I find the whole movement takes it too far demonising certain foods, not recognising the difference between foods that naturally contain sugar and those with little nutritional value with added refined sugars. I am also increasingly concerned with recipes being posted, and food products produced that have alternative sources of sugar sold as healthy (e.g. coconut sugar, brown rice syrup etc) when they are just more sugar and much more expensive than regular table sugar. Then there are those that may have no added sugar but are full of the wrong fats, processed protein and so on. Ignoring all the other aspects of nutrition is potentially very damaging.

What are your three favourite foods/ingredients?

Almonds – use them in my muesli mix, as a mid-afternoon snack, or crushed and sprinkled in my salads.

Fresh herbs – they are packed with antioxidants and they can turn a simple meal into something really fresh and delicious.

Spinach – I love pretty much all vegies, but I probably have spinach every day. I wilt it to have with my eggs, I toss in salads, I fold through casseroles or hot dishes at the last moment and add to my green smoothies.

How often do you consume alcohol?

I always try to ensure I have two alcohol free days in my week, but do enjoy a glass of wine with dinner.

It’s 3.30pm and we’re craving a treat – what would you suggest?

Break the habit! Often cravings are actually just habit – if you always have something sweet mid-afternoon then that’s exactly what you will crave. Ask yourself if you are really hungry, and if you are have a handful of nuts, a piece of fruit and perhaps a few pieces of dark chocolate.

Can we ever eat pasta?

Yes of course! In our demonising of carbs pasta has lost out, just as during the low fat era traditional foods such as olive oil were out. Pasta is in fact low GI and is relatively high in protein. I do prefer to buy wholegrain pasta and then you also get the fibre. It’s then just about portion size and what you have with it. If you use my Dr Joanna Plate you get a balanced meal with reduced carbs.

What Is Secretly Making You Miserable.

September 5, 2015

“I am going to focus on 6 things that we need to drop, stop, give up entirely. If you want to be happy – you will need to stop doing these things!

Put simply, we need to do some unlearning in our lives. I have observed that there are key things we do that keep us stuck, unhappy and living in the past. By holding on and continuing to do these we are guilty of sabotaging our success, our sense of peace and our joy.”
As a life coach — I focus on what my clients want in order to be happy — how we want to feel, what we want to achieve, what we want to learn.

We need to do some unlearning in our lives. I have observed that there are key things we do that keep us stuck, unhappy and living in the past. By holding on and continuing to do these we are guilty of sabotaging our success, our sense of peace and our joy.

1. Hold a grudge
Forgiveness is the key to freedom. As Marianne Williamson says, “Forgiveness is actually out of self-interest.” When we hate, feel anger or resentment towards another, the intended impact, to hurt them, backfires on us. We harbour the anger and resentment within our own minds and bodies. Ask yourself, “how can I see this situation differently?” Keep asking that question and keep digging deeper until your grudge starts to shift and change shape.

2. We give up
To me, giving up on our dreams is the saddest thing we can do. So often we bury our gifts, follow a “safe” path or simply do not give ourselves permission to pursue what it is that we really, really, really want. This results in huge regret later in life and dullness in the present moment. I heard once that the definition of hell is when the person you are meets the person you could have been. Wow is all I have to say to that. Our inner voice knows when we are not living our truth and this voice does not go away (although we try to tune it out). It’s very likely you know the exact voice I am talking about.

3. Let distractions guide our day
When we live life as I like to say, “from the inbox out” we are often completely unaware of the happiness we could be experiencing from self-directing our lives. We need to allow some disconnect from the agenda that social media and email sets for our day – from our morning alarm clock through to bedtime Instagram “liking”. How different might your life look if your daily distractions were no longer there?

4. Settle for superficial friendships
Since moving to New York I really noticed this. When making new friends I realised that a lot of time people do not talk about things that really matter or make themselves vulnerable. Whenever I bring up my early divorce or modest upbringing, people tend to open up with me too, as we all secretly want to make a genuine connection with other people. People sometimes tell me, “Its so nice to talk about this stuff.” We don’t realise that connecting with others has nothing to do with our exotic vacations or successful career stories — it is about making a soul connection that only arises from deeper conversations. Oftentimes if you keep it real with a story about yourself, other people lower their barriers and an authentic and awesome conversation and friendship can emerge. You don’t need to settle for surface friendships.

5. Compare!
Comparison is selective, exaggerated and unreal. We have no idea what is going on in other people’s lives. We may envy their fortune but not know their child is struggling with bullying or that their marriage is falling apart. Instead we should be too busy envying our own good fortune (gratitude, my friends).

6. Hold back on the giving
At the end of it all, it is not about us! The greatest, most real and rewarding sense of happiness comes from helping others. I know a lawyer who teaches guitar on Sundays to children who cannot afford lessons. He says it is one of his greatest sources of happiness. To me, this is the most beautiful thing about the world — that giving of ourselves creates the most joy. It’s unbeatable.

In the spirit of a new season upon us, how can you start disconnecting a bit more, dreaming a little deeper and giving a little extra of yourself? And don’t forget that little star of forgiveness. We can’t shine fully without it.

Susie Moore is a Confidence Coach in New York City. Sign up for her free weekly wellness tips at http://www.susie-moore.com

Article sourced here: http://www.huffingtonpost.com/susie-moore/6-things-that-might-secretly-be-making-you-miserable_b_8070906.html?utm_hp_ref=canada-living&ir=Canada+Living&ncid=fcbklnkcahpmg00000001

Healthy Inspirations Recipe of the Week – Grilled Green Chicken

September 3, 2015

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Coffs Coast Health Club eNews – September 2015

September 1, 2015
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**NEWSFLASH** Coffs Coast Health Club Moonee COMING SOON!!!

The biggest announcement we have ever made has now arrived, yes that’s right we are opening a second Coffs Coast Health Club in Moonee on Saturday 19th September to help us cater for the entire Coffs Coast. moonee shop
If you live or work on the southside between Nambucca & Coffs, then Toormina is the club for you, however if you live or work on the northside between Coffs & Corindi, then Moonee is the club for you.
Current members of Toormina can transfer their home club to Moonee if that is more convenient for them or what most people have done is simply upgrade to a 24/7 Freedom Membership, which offers access to all classes & equipment in both facilities for only $19 p/w.

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The new Moonee club will provide the same services as Toormina & the limited Foundation Memberships are now selling fast. Lee Kennedy is the Moonee Health Club Manager & can be contacted directly on 0409 079 311 or via lee@coffscoasthc.com.au to secure your new membership or transfer but be quick as we only have 100 Foundation Memberships available.
We are also offering 2 weeks FREE Membership to all current members for every friend they refer that becomes a member of the new club too, so share the message far & wide if you like.
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Last 2015 Personal Trainer Course STARTING SOON!
The Australian Institute of Personal Trainers is proud to introduce their NEW Certificate IV in Fitness – Complete Personal Trainer and Diploma of Business qualifications package.AIPT

Start a career as a Personal Trainer and gain the necessary skills to run and manage your own successful fitness business at the same time.
The Certificate IV in Fitness – Complete Personal Trainer qualification will allow you to gain real hands-on practical experience in a real gym, with a real trainer.


As part of this new qualification package, you will also complete the Diploma of Business building on the units you completed within your Certificate IV in Fitness and will help you to develop your skills across a wide range of business functions including managing your own business through to being a program coordinator or business manager within a larger business.

The Diploma of Business is VET FEE-HELP* approved too, so you can study now and pay later – with no time lost!
Contact Chris O’Mara, your local Campus Manager directly on 0475 757 531 for further information.
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Introducing Healthy Him!4fe2240be4d1b_image

This is Weight Loss Coaching for men!  Healthy Inspirations has always been a successful weight loss program for women with great success stories far and wide.  As some men (spouses and sons) have seen the success of the ladies a few of them have asked ‘what about us’.  This has prompted Health Inspirations to trial a few everyday blokes on the program with a few tweaks here and there.  These men have gone on to have great weight loss results and have been rewarded not only with improved health but also more knowledge on weight loss and the ‘real’ foods available to them on the Healthy Him program.  
th55SLOJSOOne of our Coffs Coast Health Club Healthy Him participants Justin has lost 21kg on the program which has seen him about to become the Healthy Inspirations Healthy Him National “Poster Boy”!
To celebrate the Launch of Healthy Him, Healthy Inspirations Coffs Harbour, are offering a special rate to any of the men in your life during September! Receive OVER $50 OFF your Resource Kit and your 1st and 2nd consultations FREE when you select one of the 4 plans below:
1.       Weight Loss Coaching – Over The Phone, Only $14.99 per week or 
2.       Weight Loss Coaching – Face 2 Face Only $19.99 per week, or  
3.       Weight Loss Coaching plus Personal Training – Face 2 Face,  Only $35 per week for 30min or $60 per week for 60min sessions, or 
4.       Group Weight Loss Coaching plus Group Personal Training – Face 2 Face, SAVE 40% on each 30min or 60min session
WHICH ONE SUITS YOU BEST? Simply choose your program above for a minimum 12 week period to watch your mind and body transform for the better. 
Call or drop in to see Simone 0402 202 864, Leslie 0423 284 421 or Sheree 0434 480 782 in the Healthy Inspirations office for more information
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Member Appreciation Day Was Fantastic!thankyou

Thank you to everyone that participated on Member Appreciation Day.  It was so fabulous to see so many of you to help us celebrate 6 years since we first opened our doors and the start of our crusade to empower the Coffs Coast to be the happiest and healthiest community in Australia. The classes, the events, the offers and the atmosphere around the club was amazing and days like this are a true testament to the quality of our Coffs Coast Health Club community.
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COFFS COAST BOOT CAMP Starts October!

Outdoor fitness based training, 60min sessions, twice a week, for all ages and ability levels.
The exercises are based on a mixture of body weight exercises, games, team activities and loads of fun.
Sessions are designed to BootCampLogo2
keep you motivated in a small and safe group environment with the personal attention of a trainer. Individuals, groups and corporate sessions are all available. Boot Camp – targeting fitness and fun for everyone!Boot-Camp1

Starts:   6th October (5 week course
Ends:     5th November
Days:     Tues and Thurs

Time:    6-7a
Venue: Boambee Bay & South Sawtell Headland
Price:      Re-enlistees      $159 for 10 sessions
Members           $179 for 10 sessions
Guests               $199 for 10 sessions

Contact Glen Barnett, Personal Training Manager on 0411 037 097 to reserve your spot today!
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Attack That Summer Swimsuit!
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Spring is the perfect time to work on your health and fitness as the warmer weather gets you motivated and inspired to get back on track before summer. 
Why not try a class that is guaranteed to get you fitter, stronger, leaner and healthier? 
ATTACK is the high energy sports inspired cardio class that builds strength and stamina and it is on our Toormina timetable on Wednesdays at 6.30pm, Thursdays at 9.30am, Fridays at 5.30pm and Saturdays at 8.30am.  It will also be on our Moonee timetable after we open on September 19!
There are options to suit everyone so that you can work within your limits and succeed. Give it a try today!
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Pamper Dad With 25% Off Massage This Fathers Day!
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Here are a few quick massage facts…
~ Did you know that by massaging and pulling on the top, middle and bottom of your outer ear lobes once per day, you can improve your immune system?
~ Did you know that massage stimulates the release of endorphins which are the body’s natural pain killers?
~ Did you know that having a 60 minute massage can provide the same benefits as 7-8 hours of sleep for your body?Massage sessions are so popular that we now offer massage Monday to Sunday! To help you pamper dad this Fathers Day we are offering 25% OFF. That’s a huge saving of $15!

BOOK NOW by calling 6658 6222 or dropping in to reception and we will have it ready for you tied with a bright red ribbon!
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Is Pain or Injury Holding You Back from Achieving Your Health Goals?

physio-enewsAre you like the majority of people who try to ignore their niggling injuries and hope they’ll go away?  Or are you using them as an excuse to sit on the couch rather than get out and get moving?  

The good news for you is that there’s now even greater availability for physio appointments at Coffs Coast MedFit! In response to the growing demand from our members, the physio team from Mid North Coast Physio are now available four days per week to make sure our members can get the best appointment for their lifestyle.  Why go anywhere else when you can see a physio within the club and get the right advice to get you back working out ASAP – they can also advise your trainer or group exercise instructor on how to help you on your rehab journey. 
And DON’T FORGET you can take advantage of their special offer for SPRING! All new clients get to have a FREE pre-assessment to find out what is wrong and what they can do to help.  This means you get to access their skills and knowledge for free to create a plan to return to full fitness quickly.
To make an appointment with the physio team at Coffs Coast MedFit call 1300 27 37 47.

Short Term Workout Options for Friends & Family!
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Do you have friends or family that are in town during the school holidays? Would you like to save them some money & get them working out with you? Well due to popular demand we are now offering some short term workout options for them…

Single Visit – adult only $15, student or baby boomer only $10, incl access during all supervised hours.
Week Pass – adult only $29, student or baby boomer only $19, incl access during all supervised hours.
Simply see reception or call 6658 6222 to take advantage of these offers for a limited time.

Click here for more information on membershippersonal trainingweight lossmassage therapyrehabilitationgroup exercisechildmindingprivileges card & fitness careers or call us on 6658 6222 for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

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Sincerely, 

Your CCHC Team