There was a great turnout at our first Body Sculpting Secrets Seminar last night. Thank you to everyone who took the time out of their busy evening to take part in the presentation.

The Body Sculpting Secrets Seminar covered the key motivation, nutrition, and workout strategies that I applied during my recent transformation…

Here’s Some Highlights From The Seminar…

Mindset: Change the way that you view training and nutrition. Transform yourself from a fitness enthusiast to a physique artist. View your body as a work of art.

Ditch the scale. Focus on visual progress. Take daily or weekly photos of yourself as a measure of your progress. Schedule a photo shoot for accountability and to reward yourself in the end.

Use a training journal and nutrition log book to track your progress and to become inspired every time that you improve from workout to workout or week to week with your nutrition.

Nutrition: Take a progressive approach. Begin by decreasing the quantity that you eat while increasing the quality of food that you eat.

Once you’ve mastered these basics you can then shift to a carb cycling approach where you lower your carbs for three days followed by one day of higher carbs.

Calories MATTER! We discussed the importance of knowing how many calories your body burns throughout the day. Here are the calculations in order to determine what your caloric intake should be…

Harris-Benedict Formula For Calculating Caloric Intake

Men: 66 + (13.7 x wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Conversions:
1 inch = 2.54 cm
1 kg = 2.2 lbs

Here’s an example of a male who is 5’8” tall, 35 years old, and weighs 165 pounds…

BMR: 66 + 1027.5 + 863.6 – 238 = 1719.1

1719.1 calories is what this particular male would burn if he was at rest all day. This does not take into account his activity level.

If you are working out 3-5 days per week your activity level would be considered moderate and you sould multiply your BMR by 1.55 to give you your Total Daily Caloric Expenditure (TDEE).

For the example above, this male would multiply 1719.1 X 1.55 = 2664.61

Now in order to lose weight you will need to create a caloric deficit… meaning that you will consume fewer calories that what you burn throughout the day.

A great place to start is by creating a 15% deficit, then working your way up to a more aggressive 30% deficit. You should not go beyond a 30% deficit.

This would be the designated deficit using the example above…

15% deficit: 2664.61 x .15 = 399.69
2664.61 – 399.69 = 2264.92 calories per day

30% deficit: 2664.61 x .30 = 799.38
2664.61 – 799.38 = 1865.23 calories per day

Counting calories does not have to be a chore. To make things easier, simply create a 7-Day Master Meal Plan and stick to it each week. You only have to count the calories one time with this method.

Workouts: Incorporate a variety of rep ranges and training protocol within each workout. Change your workout every 4 weeks. Here’s a related article that summarizes what we discussed…

Within Workout Variety For The Ultimate Body Transformation

We talked about hitting each muscle from a variety of angles. Here’s an article and video demonstration that goes into some detail about this topic…

How To Sculpt Your Arms

We discussed ways to incorporate variety into your training by included different training protocol within each workout. Here’s an example of a dropset…

Killer Leg Press Workout

…and here’s an example of a superset…

Superset For Your Back Muscles

Cardio: Do what you enjoy and can stick with. Use it for active recovery.

The question came up about why some of the more muscular and fit BeachWalk Fitness members never seem to do cardio, yet they are really lean and even ripped. The reason is because cardio is not necessary to burn fat. What’s important is creating a caloric deficit. Cardio does burn some calories and contributes to your caloric deficit, but, you must become aware of whether or not doing cardio causes you to eat more. If you burn 400 calories on the treadmill and go home and eat half of a chocolate bar, in addition to your regular post workout meal you would wipeout that deficit with just a couple bites.

The reasons to perform cardio are for heart health and pure enjoyment (if that’s the case). It can be upsetting to see someone chugging along on the treadmill hating every moment of it and only doing it because they think it’s the best way to burn fat, when it’s not. On the other hand, it’s great to see people who experience total enjoyment from a daily jog.

Personally, I walk for 40 minutes 5-7 days per week. That’s my cardio. I find that it suppresses my appetite, whereas jogging, biking, or HIIT increases my appetite. It’s a great form of active recovery, reduces my stress, and makes me feel great!

One of the common things that people were looking for from this Body Sculpting Seminar was some guidance in creating a workout program and ideas to change things up and add some variety to their training…

…If you are in the same boat, I recommend that you check out my Metabolic Masterpiece Body Sculpting Program, which is the exact program that I followed to transform my body.

This is one of the few and rare programs that will increase your fat burning potential, while increasing your strength, and gaining lean and sexy muscle to shape and sculpt your body.

Metabolic Masterpiece is a 6 month workout program (six unique 4-week workout programs), including a workout journal to record your progress (pdf format), videos of each workout to ensure that you are performing the workouts with the best form possible (digitally downloadable), a 7 day meal plan and nutrition book with behind the scenes videos of the exact meals that I eat every week, mindset strategies to accelerate your progress, and 21 Unstoppable Fat Loss audios (mp3 format) to totally skyrocket your motivation!

What’s Next?

We will hold the next Body Sculpting Secrets Seminar in early November, only this time, my wife Angie will be joining me.

This time, we would love to focus the seminar on the most pressing questions that you have when it comes to sculpting your body. Whether it’s motivation, nutrition, or workout questions that you have, we would love to hear them and provide you with the best solution to meet your needs and fit with your lifestyle.

We look forward to seeing you at the next seminar and can’t wait to see you applying some of these strategies in the gym.

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body sculpting programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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Joyce is a Naturopathic Doctor, busy wife and mom of 2 little girls! She has been active in health and fitness for years and has taught group classes for nearly twenty years! She played competitive soccer and basketball for most of her life at the provincial and university level. If she is not traveling across the country lecturing about natural health products and weight loss, she is driving her girls to skating, gymnastics, and soccer practice or spending quality time with her family or in the gym! “I LOVE MY CRAZY LIFE!” – Joyce Johnson

CLASS TAUGHT: ZuMBA Wednesdays at 9a and Thursdays at 6p at the Belle River location

Fitness Tip:
Don’t overdo cardio and ALWAYS fit in weight training! Only two things in your body burn calories and those are your brain and your muscles. You can’t change how many calories your brain burns, but you can build more muscle to burn more calories! Women should never steer away from weights for fear of bulking.

Diet/Nutrition tip:
Your diet is 80% of your weight loss success. What you put in your mouth will inevitably be revealed by your physique. Back to basics: eat less calories than you burn in order to lose weight.

FAVORITE exercise:
Jump Squats/ Pop Squats : they do wonders for sculpting a great backside!

TOP 5 Ipod songs:
1. Shake Senora (Pitbull)
2. Party Rock Anthem (LMFAO)
3. Tik Tok (Ke$ha)
4. Loca (Shakira)
5. Jumpin’ (Destiny’s Child)

Motivation tip:
Those days you just don’t feel like working out are the best days to drag yourself into the gym. Your motivation may be down, but the release of endorphins after a workout will make you feel better. Although you may not have had the best workout of the week, at least you squeezed one in! Just think how great your next one will be when you walk through the gym doors with some motivation on your shoulders!

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In this week’s BeachWalk Family Fitness members poll we are wondering if you prefer to workout with a partner or train on your own.

Simply share your response in the comment box below and let us know what you prefer and why.

Yours in Health,

BeachWalk Family Fitness Staff

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This weeks motivation advice comes from Deanna, our Pilates and Cardio Blast instructor here at BeachWalk Family Fitness.

When it comes to motivation Deanna says, “You’ve got to workout for yourself.”

What does that mean? It means that you shouldn’t be working out just because your doctor told you too or because your spouse has been bugging you to make your health a priority. You’ve got to want to do this for yourself and your reasons.

Other people may inspire you to get moving or encourage you to get moving, but the final decision is yours. Working out is only as important as you decide to make it.

Deanna has also shared her top 5 songs on her iPod playlist that get her pumped up while working out…

1) Blow – Ke$ha
2) On The Floor – J. Lo
3) Give Me Everything – Pitbull
4) DJ Got Us Fallin’ In Love – Usher
5) Hold It Against Me – Britney Spears

There’s no doubt that the right music selection will have a dramatic and positive impact on the effort that you put forth in your workouts.

What’s on your workout playlist? What songs motivate you to give your best during your workout? We’d love to hear from you.

Be sure to check out and participate in Deanna’s classes, Mondays at 9:30 am and Thursdays at 9:30 am. You can check out the complete schedule by clicking here ==> BeachWalk Aerobics Schedule

Have a great workout!

BeachWalk Family Fitness Staff

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It’s time to stop putting your goals and dreams of having a tighter, leaner, and sexier body until some time in the distant future. The time to achieve your fitness goals in NOW!

If you have struggled with procrastination as I have in the past, you will really appreciate the interview that I recently did with my friend Tom Terwilliger, Former Mr. America and author of The 7 Rules of Achievement, which you can find at Chapters, Indigo, or online at Amazon.

In this conversation between Tom and I, you will discover some great tips to dig yourself out of the procrastination rut and put yourself on track to finally achieving the goals that you desire. I’m sure that you will love this information packed discussion…

How To Kick Procrastinations Butt To The Curb

If you prefer to listen to this interview on audio, you may download the mp3 here: End Procrastination

This audio is only 30 minutes long, so it’s perfect to load up onto your mp3 player and listen to it while you do some cardio at the gym.

I’d love to hear your thoughts about this interview. What were some of the take home points that resonated with you and what are you going to take immediate action on today?

If you have a goal that you wish to achieve some day, do yourself a BIG favor and take that first step toward achieving that goal today.

To achieving your limitless potential,

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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Have you found yourself in a situation where things are going really great… you’re working out regularly, eating well, and feel awesome, then after four to six weeks something happens… you’re faced with a challenge or obstacle and you fall off the wagon?

What kind of self talk goes on in your head when this happens and what do you tell others? Do you say, “Here I go again, I always end up sabotaging myself.” Do you say, “I’m just too busy to workout regularly, I’ve got kids and my work schedule is demanding.” Do you say, “That diet didn’t work, it’s too strict.” Or do you blame it on the genetics that your parents passed down to you?

Where do you look to place the blame when the going gets tough?

We all get knocked down from time to time. We all face obstacles, challenges, and setbacks. The people who achieve their goals are the ones who get back up and push even harder after they face a setback.

If you are feeling that it’s harder for you to lose weight than it is for other people or that it seems impossible to achieve your goal, take a moment to watch this inspirational clip from the movie Balboa…

In this clip Rocky tells his son. “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward… how much you can take and keep moving forward. That’s how winning is done!”

Let’s compare this statement to your fat loss journey…

It’s absolutely important that you give each workout your very best effort. Hit each workout hard! It’s absolutely important that you give your best effort to following a healthy nutrition plan. Hit it with your best shot!

But that’s not what will ultimately make you successful at burning all that unwanted body fat from your physique. The defining moments of winning the fat loss game are the ones where you get hit hard by an obstacle or challenge and you get back up stronger than ever before and continue moving forward toward your goals.

Those moments where you feel at your lowest, whether you missed a few workouts because you were sick or you go way overboard on junk food while you are out with your friends at a party, these are these are the moments that you actually want to experience because they help you grow as an individual and become the best that you can be.

Obstacles and challenges happen for a reason. They are not designed to make you fail… they are designed to help you succeed. How’s that for a mindset shift?

Let’s take a look at another important comment that Rocky tells his son, “If you know what your worth than go out and get what you’re worth, but you’ve got to be willing to take the hits and not pointing fingers and saying you ain’t where you want to be because of him or her or anybody. Cowards do that and that ain’t you. You’re better than that!”

Do you know what you are worth? Are you willing to go out and get it even though it means that you are going to have to take some hits and get knocked down several times along the way to receive what you are worth?

I know that you are worth more than you may be thinking at this moment. Take some time and really think about what you are honestly worth.

I also know that you are better than the effort that you have been putting forth. How do I know that? Because we can all do better. We can all dig deeper. We can all push our limits. We can all experience a new level of greatness.

Losing weight is not easy. Maintaining that weight loss is not easy either. Believing in yourself is not always the easiest thing to do as you may have experienced. Striving to continuously discover new ways to improve yourself, your body, and your health, takes a heck of a lot of work. But the rewards are always well worth the price that you had to pay in order to achieve them.

No one and nothing is holding you back from achieving the body and life that you deserve except for yourself. Take responsibility. Take massive action. Take the hits and keep moving forward. Focus on your goal and don’t stop until you’ve achieved it. Turn your WISH into a MUST! Don’t just HOPE for it to happen… EXPECT it to happen.

Embrace the challenges that you are faced with and use them to sculpt the body and life that you deserve.

Carve out a new path and lay down the pavement for others to follow so they too will experience the incredible successes that you are about to achieve.

It’s time for progress and growth. Hit me with your best shot. Bring on everything you’ve got. I can take it and a heck of a lot more. I AM UNSTOPPABLE!

You ROCK!

To achieving your limitless potential,

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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Have you been struggling to achieve your fitness goal? Do you feel as if some external force is working against you and holding you back?

Whether your goal is to burn fat or build muscle, have you struggled to believe that it’s even possible for you to ever achieve the body that you desire?

I’m sure that there have been times when achieving your goal seems almost hopeless. We’ve all been there. You’re busting your butt in the gym, yet you don’t see a shift on the scale or in your appearance. What gives?

The easy answer could be…

The problem with the easy answer is that it’s usually a ‘cop-out’ or an excuse. These excuses, when used enough, whether in your own thoughts or shared with friends become a limiting belief that will continue to hold you back from achieving your goals. It gets worse when your limiting belief becomes a part of your identity, when you become that person who says, “I’m a hard-gainer” or “I’m Sarah and I’m addicted to chocolate” or “I’m a work-o-holic and I don’t have time for exercise.”

If any of this has resonated with you, this audio and report that I’m about to share with you is exactly what you need to put an end to your self-sabotaging thoughts and behaviors.

When you download the 7 Steps For Overcoming Limiting Beliefs report you will find a play button inside so you can listen to the audio as you read through the report. It’s pretty darn cool

7 Steps For Overcoming Limiting Beliefs

You can also download this powerful 18 minute audio by clicking on the link below and load it on your mp3 player so you can listen to it while you do your cardio at the gym.

7 Steps For Overcoming Limiting Beliefs audio

The audio is one of many incredible interviews that I have done with my buddy Tom Venuto who, in my opinion, is the greatest fat loss expert out there.

Seriously… this will have a big impact on your life. You do not want to hesitate in listening to this!

Here’s a checklist to help you conquer your limiting beliefs…

How To Conquer Your Limiting Beliefs

I would really love to hear your thoughts on this subject. Share some of your limiting beliefs with us in the comment box below. Let us know if any of the steps were an eye opener to you and have opened up the door to conquering your limiting beliefs.

I want to hear from you… don’t be shy. We all have limiting beliefs. How many times have you heard someone say, “Why don’t you live a little” as they pass you some beer and fries? That’s a limiting belief. This person believes that “Living a Little” means indulging in food and beverages that are unhealthy for you. And guess what… this person is right. They will “Live a Little”, because if they continue along that path, chances are pretty good that their lifespan will be cut short.

I choose to “Live a Lot!” Exercise and eating healthy allow me to get the most out of life. They allow me to become the best that I can be. That’s why it’s so easy for me to pass on the beer and fries. My desire for a healthy lifestyle is much greater than my desire for junk. That’s not to say that I don’t enjoy a chocolate bar and pizza every week. It just means that I find greater pleasure in the healthier things in life.

Limiting beliefs stop people dead in their tracks and most of the time they are completely unaware of it. Often times it happens at the very moment that you make the decision to lose weight. You may think to yourself, “This is finally going to be the time when I transform my body”, but in the back of your mind you are thinking, “But I’ve tried many times in the past and I always find a way to sabotage myself. “Just when I begin to think that I’m doing really well with my fat loss goals I always get sick, injure myself, or an import project comes up that requires my full attention.”

Having limiting beliefs isn’t something to beat yourself up over. It’s something for you to acknowledge and follow the action steps in this report to help overcome. Overcoming your limiting beliefs is a fantastic way of experiencing the growth that’s necessary for you to become the best you that you can be.

No more excuses! You deserve to live an incredible life in an incredibly healthy and sexy body. You can have it. I know you can. Now that you are armed with the 7 Steps For Overcoming Limiting Beliefs you will develop an Unstoppable Belief and become fully aware that nothing can get in the way of you and achieving your dreams.

To achieving your limitless potential,

Scott Tousignant

PS If you have any questions about limiting beliefs please feel free to approach me in the gym after my workout. Also, be sure to let me know if you enjoy topics like I’ve covered today, or any other topic that you would like me to address in upcoming posts. Up next is “How Often Should I Train My Abs?”

About The Author

Scott Tousignant is a Certified Personal Trainer and a graduate of The University of Windsor’s Human Kinetics Program with Honors in Movement Science ‘99. He’s a published fitness author who has been featured in magazines, on television and on radio.

Scott has been helping busy men and women, just like you, transform their body and life for over a decade. His programs have been used by people in over 70 countries including his latest program ROCK That Body, which was recorded here at BeachWalk Fitness.

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When it comes to your health or weight loss goals what kind of effort would it take for you to give your absolute very best? You’ve heard me mention many times that I feel most people don’t demand enough of themselves. Often times it’s because the standards that we set for ourselves are the same low standards that everyone else sets. Why can’t you be different? Why shouldn’t you become the very best that you can be? Sometimes the best approach is just to put up the blinders and drive forward. Here’s an amazing video clip that drives this point home clearly. Prepare to be inspired…

From The Movie “Facing The Giants”… Give Your Very Best!

Most people are walking around limiting their own potential. Worse yet, we allow others to limit what we are truly capable of.

We judge our potential by those around us. We see that 20 pounds overweight is the norm and we accept that as ok for ourselves.

Yet if we walked around wearing blindfolds we would push ourselves to be the very best that we can be. There would be no comparison. The only judge would be found within our own hearts.

Define success for yourself… not what other people define it as.

How many times have you felt that burn in your arms or your thighs while working out and you quit at that point? How many people don’t even allow themselves to get to that burning point?

I push myself hard during my workouts, but after learning from some very inspiring people that I interviewed for my Unstoppable Fat Loss audio series like Nino Savona and John Riccio, I realized that there was room to push more.

For me, someone who was already pushing way beyond the point where most people give up, I thought maybe, just maybe I could squeeze out 1 more rep. Boy was I wrong.

When I set my mind to it and with the motivation of these amazing people who have accomplished incredible feats despite their limitations, along with some high energy music and intense focus, there were times when I could squeeze out 8 more reps. Now that’s ridiculous especially when the exercise is a squat and your legs are already on fire. Ridiculous, but possible.

Yes I collapsed at the end of my workout, but I actually found out what my very best was and had a new standard to live up to.

I’ve watched the movie “Pumping Iron” with Arnold Schwarzenegger many times and there’s a point where he pushes his fellow bodybuilder to do more squats when it was obvious that he was already fried. He squeezed out 3 more reps with an incredible amount of weight and then fell to the floor.

If you dig deep, you’ll find that you are capable of much more than what you’ve been settling for. It’s time to stop settling for average and mediocre. Demand more from yourself. Live up to your potential. GIVE YOUR VERY BEST!

It’s time to raise your bar!

Have an absolutely amazing day.

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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Long before the hit movie “The Secret” came out I was a big fan of John Assaraf’s work, and I read Dr. Joe Vitale’s Book “The Attractor Factor“. As I followed John’s work throughout the years the one thing that resonated with me the most was his use of vision boards. I immediate realized how powerful this simple tool could be in my drive toward not only my fitness goals, but all goals in my life.

Throughout my University education in the field of Kinesiology, the subjects that fascinated me the most were Sport Psychology and Sport Philosophy. In these courses we learned a lot about the power of visualization and the same studies that are talked about in the movie “The Secret”. Believe me, there are countless studies out there on the power of visualization!

Visualizing my goals and experiencing the feelings and emotions of already achieving them has always come naturally to me within my sports background. But I knew that I had to give this vision board thing a try.

But…

Being the over-achiever that I am, I knew that I had to take it to a whole new level. A board was just not enough for me, especially in the world we live in where people are always trying to discourage us from achieving our goals by knocking them down.

Basically, I’ve bombarded my mind and my life with my goals. I’ve got pictures of my fitness goal body on my desk, on my computer, on my alarm clock, on my bedroom wall, on my bathroom mirrors, on my fridge, in my car.

Plus I have my goals written out next to them with all the feelings and emotions of already achieving them, and I’ve got inspirational quotes next to them too.

Here’s a video clip of my house to give you an idea of what I’m talking about:

Notice the screen saver on my computer at the beginning of the video clip. It’s the wax seal from the movie “The Secret”. Take a look at the quotes and the fake 1 million dollar bill.

This is a lot of fun for me and yes people do look at me a little funny at times, but now they’re all used to it and have started doing it themselves. For the people that knock it… So be it. This works for me and I’m not going to let anyone else’s comments or opinions get in the way of me and my goals.

I encourage you to bombard your mind with the images, thoughts, and feelings of the goals that you expect to accomplish. Since practicing this incredible Law Of Attraction, I find myself in almost disbelief at the incredible miracles that have happened in my life.

I’m telling you man, miracles are happening daily. I’m not sure exactly what it is, but I does seem as if I am much more in tune and aware of the many amazing opportunities that are being presented on a daily basis.

The key factor is being open and willing to RECEIVE these incredible miracles into your life. Why? Because YOU deserve it! With a capital ‘D’

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body transforming programs have been used by people in over 70 countries including, ROCK That Body, which was recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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