Resistance Bands Exercise DVD, Pilate’s Fitness & Weightloss Exercise DVD (Comes with 3 Resistance Bands+ 1200 Calorie Diet & Progress chart) Great for Moms, Brides, Women, Easy Fast Safe Weight Loss DVD!

Easy Safe Weight Loss Pilate’s Resistance Bands Exercise DVD: This Weight Loss Pilates Resistance Bands DVD is for those who want to replace the gym and exercise at home. You’ll never have to leave the comfort of your own home because this DVD comes with 3 Resistance Bands. It replaces the entire GYM.This Pilates Weight Loss Resistance Band Exercise and fitness DVD is great for getting Fit, Fast , Safe Weight Loss, Firming & Toning your muscles, That Consists with a wide variety of 2

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The health of your back depends to a great extent on your posture and body movements, your ability to cope with stress, and your exercise regime. Many types of back pain can be blamed on weak abdominal and back muscles. That’s why most doctors oppose prolonged bed rest for back pain and instead recommend light physical activity along with pain relief medication and other proactive treatments. Physical activity may not only provide pain relief, but it can also prevent future back pain. Along with pain relief medication, many doctors and physio-therapists tailor individualized exercise routines to treat patients who suffer from various types of back pain. A typical exercise program for back pain may involve stretching and strengthening exercises, flexing, and endurance training. A variety of exercises and techniques are available for back pain relief; your doctor can help you choose an appropriate routine, taking into account the cause and severity of your back pain. Advantages of Exercise for Back Pain Patients Along with a healthy diet, doctors recommend exercise as an important component of a healthy lifestyle for most people, not only those who suffer from back pain. The potential benefits of an exercise program for back pain may include: * Immediate, short-term pain relief * Stretching of tight, contracted muscles * Strengthening of weak muscles, which can contribute to back pain * Reducing mechanical stress on the back * Stabilizing the back * Increasing the ease and efficiency of body movements * Improving posture, which can guard against future back pain * Minimizing the frequency and magnitude of chronic back pain * Increasing the likelihood of quicker recovery from back pain in the future * Improving fitness to prevent future injuriesA Basic Exercise Program for Back Pain Relief A basic exercise program for dealing with back pain involves strengthening the back and supporting muscles. If you have injured your back or have other health problems such as osteoporosis, start the exercises only after consulting with a doctor. You can start on a gentle stretching and strengthening routine if you have no serious spinal problems. Exercise #1 For Back Pain Relief: Abdominal contractions gently stretch the back muscles: 1. Lie on your back. Bend your knees and place your hands below the ribs. 2. Tighten your stomach muscles to squeeze the ribs toward the back. Do not hold your breath. 3. Keep your muscles contracted for five seconds and then release. 4. Repeat ten times. Exercise #2 To Prevent Back Pain: Even when you no longer have back pain, doctors often recommend that you continue exercising to strengthen the back. Choose exercises that help align your body correctly and improve your posture to prevent back pain from recurring. For example, curling against the wall can help improve your standing posture. 1. Stand with your back against the wall, with your feet approximately six inches away from the wall. 2. Bend your knees and drop your head and shoulders. 3. Pull your stomach in and slowly roll up one vertebra at a time against the wall. Exercise #3 To Prevent Back Pain Strong abdominal muscles prevent many types of back pain so exercises that involve those muscles are often part of physical therapy programs designed to avoid back pain. For example, diagonal crunches not only strengthen the stomach muscles, but also keep the tummy from sagging. 1. Lie on your back. Place your hands behind your head. Bring your knees to your chest at right angles to the waist and cross your feet at the ankles. 2. Exhale slowly while raising your trunk, and move your right elbow as much as you can to the left knee. Slowly lower your trunk. 3. Repeat with the left elbow and the right knee. 4. Repeat ten times. To improve fitness, you may wish to include stamina-building exercises such as aerobics. As these exercises are more rigorous, start them slowly and only after checking with your physician. Always warm up before the physical activity and cool down afterward. Walking or light jogging, bicycling, and swimming are some exercises that can provide excellent aerobic conditioning. Alternative Exercise Therapy Options for Back Pain Relief and Recovery A variety of alternative exercise therapies and programs are available to help alleviate, cure and prevent future back pain. Some of the more popular programs are: * Tai Chi Chuan: This gentle martial art form provides exercise for the body, while helping the mind to concentrate. The movements relax the muscles, free the joints, and ease tension. Some people suffering from back pain use this technique along with pain relief medication.* Yoga: This ancient Indian tradition involves a wide range of mind-body exercises including postural and breathing exercises, deep relaxation, and meditation. Many yoga postures focus on increasing spinal strength and flexibility, which can provide back pain relief. According to researchers, regular yoga practice may also prevent some types of chronic back pain.* Chi Kung: Also known as Qigong, this ancient Chinese system of exercise focuses on breathing and posture while teaching the mind to concentrate. Chi Kung therapists claim that this system may be used effectively for back pain relief.* Feldenkrais Method: This exercise technique aims to increase the ease and efficiency of body movements. Therapists try to increase your awareness of body movements, while teaching you to recognize and correct muscle tension. * Buteyko Breathing Technique: This Russian therapy involves exercises in slow breathing and holding the breath. Therapists claim that this technique reduces muscle tension and can provide back pain relief.Note: When you perform any type of exercise, it is imperative to distinguish between pain and the feeling of exertion. Pain is a signal from the nerves that a certain activity is wrong for you. If you experience pain while exercising, including back pain, you should instead start with mild exercises that feel comfortable. Treating AND Preventing Your Back Pain Exercise can be an important part of an effective treatment program for back pain. Customizing an exercise program that’s suitable for you can help you safely strengthen your back, improve your stamina and fitness, and prevent future back pain.For more information on back pain and effective pain relief options, consult the online knowledge base at eDrugstore.md. To order prescription pain relief medications at discount prices, visit eDrugstore.md home page and look for the pain relief section.

Lower back pain exercises to relieve pain in the low or lower back. These lower back pain exercises and in fact each lower back pain exercise in this clip will help back pain, relieve back pain, end back pain and even end back pain. These are rehab exercises for your lower back. The tight…

    Spring is the right season to move our workouts outdoors.   Exercising outdoors offers besides the undisputable benefits – of which the importance we have repeatedly stressed – some additional, very important indeed:    - valuable fresh air   – serenity, relaxation and rest for the eyes and the mind   – the beneficial influence of the sun on our moods   – triggering of precious vitamin D production. Lack of adequate vitamin D can negatively impact us in many ways.   – avoidance of crowded gyms. Ample room to move freely.    This is a workout I like to perform in the hilly, Thessaloniki surrounding forest of Sheikh Sou (the forest of Sheikh).     WARM UP (5 MINUTES)     Spend 5 minutes to warm up your muscles and joints, elevate your temperature and gradually raise your heart rate.   Warming up is crucial to prepare the body for a strenuous workout.   You can do some jogging, brisk walking, jumping jacks, walking lunges, rope jumping etc.   Raise your heart rate to about 140 bpm.     STRENGTH TRAINING (10 MINUTES)     Here you will need some weights. Since it is mostly impracticable to carry your dumbbells – or whatever else – with you, you will have to use something else: By far your best choice is to use your own body’s weight.   Yes, you can perform a nice and vastly effective total body workout.   I consider this cruel, functional, versatile workout as the best investment for my limited time. It helps me preserve my muscle mass while in synergy with other exercises it allows for the control or even reduction of my body fat percentage.   Actually it’s a circuit of compound, multijoint exercises that involves all important muscle groups.    You will execute three types of exercises:     LOWER BODY EXERCISES     Emphasis is given on squats and lunges. There are practically limitless versions.     CORE (BACK + ABS) EXERCISES     You will perform exercises as:    * spiderman lunges   * mountain climbers (many variations) and especially mountain climber twists   * from a push up position: touch your right foot with your left palm in a coordinated movement. Go on.    In this workout you should avoid static exercises: planks etc.    End of 1st part    Chris Strogilis   Civ. Eng. – MBA – DipM   http://totalfitness-christos.blogspot.com   Civil engineer with postgraduate studies in MBA and Marketingportsmouth bilbao ferry

  An awesome workout on the weekend can shows you how to get the most out of your weekend workouts when you don’t have time to train during the week. Working out two days a week can make losing fat and getting/staying in shape more challenging but you can still get great results if you follow these smart workout strategies to help you maximize your time in the gym during you weekend workouts. Upper Body/Lower Body Split
Working back, chest, biceps, triceps, shoulders eight day & quads, hamstrings, calves, abs the next day. The advantage is that you can easily incorporate supersets, combination sets, & tri-sets into your workout. The disadvantage is that the full upper body workout can get lengthy. Upper Body/Lower Body Split Split Workouts
It may seem that doing one full body workouts will benefit you the most but you can actually push yourself harder & work your muscles more effectively if you work different body parts each day. The following are splits that you can try & the advantages & disadvantages with each eight. Split Workouts Non-complimentary Muscles Split
Working back, triceps, shoulders, calves eight day, & chest, biceps, quads, hamstrings, the next day. The advantage is being able to work all muscles, upper body ones, equally hard. there’s no real disadvantage to this split except that it can be confusing for beginners. Non-complimentary Muscles Split Push & Pull Split
Working chest, triceps, shoulders, quads, calves eight day & back, biceps, hamstrings, & abs the next day. The advantage is that you pre-fatigue the smaller upper body muscles when you’re working out the larger upper body muscles so you can do less exercises for the smaller muscles. The disadvantage is that you may get a less effective leg workout when you split up quads & hamstrings. Push & Pull Split Cardio Solutions
If you are in lovely shape and/or blessed with a great metabolism you can probably get by with 30 minutes of cardio after each of your weight training sessions. For those who gain weight easily & for those trying to lose weight 40-50 minutes eight time a week is better. You should do your cardio after your workout or you can split it up by doing 20 min. before & 20-30 min. after. The advantage to splitting it up is that you get a lovely warm-up before lifting weights, you prevent injuries, & you avoid boredom. Another advantage to this is that you can combine lower intensity cardio in the beginning with a higher intensity cardio session in the end & increase calorie burning. Cardio Solutions Five times you pick a split that appeals to you, plan to include at least one exercises per body part & do at least 4 sets of 10-12 reps each with a moderate weight. If your goal is to build muscle then try 3 exercises per body part & decrease to 3 sets of 6-8 reps each with a heavy weight. Always start by training your larger muscles first. It’s also important to vary your workouts. Train heavy eight month then go lighter the next. This will help you avoid plateaus & injuries. Don’t Forget To Stretch
Three last but important component of your fitness program that you shouldn’t overlook is stretching. The best time to do it is between sets when you’re working out. This will prevent injuries & keep you from getting sore. You can also do it after your last cardio session when your muscles are most pliable. Be sure to stretch every muscle & hold each stretch for at least 10 seconds without bouncing or straining. eight last option is to supplement your weekend workouts with a yoga or pilates videotape. These usually run about 20 min. & can help relieve stress & strengthen your core making your workouts more productive. Don’t Forget To Stretch   Reynaldo Stephens is no stranger to fitness and exercise, having spent 6 years as a fitness enthusiast and 2 years and an Anabolic Adviser, He’s learned and is now able to help spread the importance of a healthy lifestyle. To learn more please visit My Bodybuilding, Fitness & Nutrition Bloggogi berries

Pick up any Rag Mag and you are going to see something having to do with getting in better shape, thinner thighs, losing that gut, etc. Recently there has been a surge in the speed workout arena. “4 minute workouts promise to get you in the best shape of your life” “6 minutes to perfect 6 pack abs” “Better legs in 10 seconds or less” These are just a few of the headlines I have seen. The question is: Do they REALLY work? The answer, unfortunately, is not a simple Yes or No. The answer is Yes and No. The 4 minute workout is based on the Tabata Protocol. The basis of Tabata Training is 4 minutes of intense interval training. Tabata Training was created by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Without getting too technical, they wanted to see the difference comparing moderate intensity endurance (aerobics) and high endurance intermittent training (intervals their way) on VO2 max and anaerobic capacity. The protocol calls for an interval to be performed as hard as you can for 20 seconds and then recovering for 10 seconds and then repeating for a total of 8 sets or 4 minutes. It also requires that you perform as many repetitions as possible in the 20 seconds without sacrificing form. 4 minute workouts are done with different exercises using barbells, dumbbells, kettlebells or bodyweight exercises. The common denominator is that the exercise must utilize the whole body. Good choices for exercises are: mountain climbers, squat presses, many forms of push-ups and pull-ups, and lunges with a bicep curl. You get the idea. The point is to combine upper, lower, core and cardio training in one singular movement in order to get the most “bang for your buck”. So what did Mr. Tabata find out with his study? Moderate intensity group training programs produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups worked out 5 days per week. The low intensity group burned more calories over the course of their workout- almost twice as many. However, the high intensity group got 9 times more fat loss benefits for every calorie burned while exercising. High intensity training raises your metabolic rate, which causes you to burn more calories after you are done with your training and also causes you to utilize fat as a source of energy. It all sounds good. And if you utilize his principles it will work and it beats spending an hour on an exercise bike. Right? Not so fast. Tabata Training is a very advanced form of training. Your ability to perform high intensity training for 20 seconds with very little rest requires skill, experience, a mastery of form and some preparation. 4 minute workouts are not for the de-conditioned, or for anyone with a weak heart. I use them all the time with my clients, but not in every workout. Instead, I intersperse them with other movement patterns and different circuits. They are also meant to be done in conjunction with other 4 minute workouts. That means you do one 4 minute workout, wait 3-5 minutes, do another workout, wait another 3-5 minutes and do another. If you include a warm up and a cool down (both very necessary for this type of training), you will quickly end up with a 30 minute workout. The good news is after your first 4 minute circuit, you are probably pretty sweaty and more motivated to add in another one or two interval sessions. As a motivating tool, I think 4 minute workouts are great. The reality is 4 minute workouts are awesome. 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Emphasizing core strength training and use high tension techniques to function as one complete unit will allow you to perform better. Training your body to function as a complete unit by emphasizing core strength training and using high tension techniques will bring about the greatest performance improvement. Performance improvement starts at the core… not at the extremities. The center of power and strength is found in the core… and by the very nature of the human body, all movement involves the musculature of the core. Therefore, by emphasizing core strength training you will improve performance over a wide spectrum of physical activities. Imagine your body as three links in a chain… the upper body, the core and the lower body. It is the core that coordinates all the movements of the upper and lower body. When I talk about the core, I am talking about the entire trunk of the body… not just the abdominal muscles. When I talk about strength, I am talking about the entire spectrum of strength… not just strength endurance exemplified by high repetition core exercises. So what is proper core strength training? Well, the first thing you do is… just say “no” to machines! The excessive use of machines eliminates the adaptive stress for the stabilizer muscles in the body. The stabilizer muscles are the muscles that give stability to the core and permit the other parts of the body, usually the extremities, to exert force. Just think of it… performing exercises while strapped into a machine does little to prepare you for movement patterns in the real world. How many times in the real world will you be asked to exert force while seated and strapped into place? I dare say not very often. The over reliance of resistance training on machines will rob the stabilizer muscles of the stress needed to improve in conjunction with the other muscles being trained. The result… when you try to exert force in the real world with the extremities your core will be the weak link in the chain. The inability of the core muscles to support the force trying to be exerted by the extremities will cause the body to disallow the movement. Ultimately, the improvements in strength that are gained on machines will not translate into performance improvements that you can use in the real world… and over use of machines will eventually sabotage your performance. This shows just how important the core muscles are to over all performance improvement… and the importance of core strength training. Core strength training must use a variety of exercises, stresses and resistance… not just high repetition abdominal exercises. The most important thing you can do for the core muscles is incorporate them into as many of your exercises as possible… by training the body to function as one complete unit. You should look at every exercise you do as core strength training! So, how do you do that? Use High Tension Techniques! Martial artists have know for centuries that incorporating the whole body into every movement by using high tension produces the most force. When performing any exercise, you should incorporate as many muscles as possible into the movement to realize you potential strength and power. There are various methods for generating high tension… but the most effective method is to use all the methods at the same time. The most common methods are… Tightening your Fists
When you perform an exercise, squeeze your fist as much as possible… if your hands are occupied you must tighten your grip as much as possible. Tightening your Core Muscles
When you perform an exercise, squeeze you core muscles as much as possible. This does not mean sucking in your stomach…but rather tightening the stomach muscles while keeping the stomach flat. To create more tension… exhale with force in a controlled manner while contracting the core muscles. Tightening your Butt Muscles
When perform an exercise, squeeze your butt muscles as much as possible. Incorporating the butt muscles into your exercise will add a large muscle group to the movement and create a solid and steady base to perform the movement. As stated above… to get the most benefit out of using high tension techniques you should try to do all three techniques at the same time. The point is this… your body must function as one complete unit, and the core is the part of the body that allows the rest of the body to perform. Have you ever wondered why Old-Time Strongmen had such well developed core muscles in an age before crunches, ab machines and magic potions? What was there core strength training secrets? Well, a healthy lifestyle and eating habits had a lot to do with it… But their core strength training came mostly from incorporating their core muscles into all physical exercise. That’s right… no abdominal isolation and “feel the burn” for those guys. Incorporating core strength training into all your physical training and varying stress, intensity and methods will develop a solid, functional core that will solidify your body as one complete unit and improve performance in a wide variety of physical activities. Best Smartphone Software

People love to look at the magazines in the checkout line. If they aren’t looking at a picture of a celebrity going through some life-altering train wreck, their eyes are glued to some body shot of the newest hunk or the current hottie. I have enjoyed working with celebrities and high-profile clients from all walks of life. I have worked with them one-on-one, where they only come to me for training. And I have also discussed philosophies and collaborated with trainers in New York and Los Angeles to find what works best. No matter what the style of teaching was, the programs all had the following things in common: 1. They focused mostly on big movements: Pushing, pulling, squatting, and walking lunges. 2. They used explosive, full body exercises: kettle bell swings, mountain climbers, up-downs, etc. 3. They utilized core involvement in every movement. 4. They involved a circuit training workout style. 5. They included interval training cardio with sprints. And the most important factor is the use of intensity as the main ingredient. Intense workouts always burn the most fat. Long gone are the days of low intensity workouts, where one spends hours in the gym and follows a meticulous diet. The workouts of today are efficient, precise, power-oriented and fun. Whether I am working with a mother of three, a famous actress, or a top athlete, my training is all about smarter workouts that are time-efficient and highly intense. This means that clients see fast results. Your workouts should be short, hard, and full body. If you’re spending hour after hour in the gym because you use a low intensity workout, all you are doing is wasting time. For example, think of those people you see who go over and do a set of straight bar chest presses (I hate this move by the way) then spend 8 minutes talking to the person next to them before they do the second set. Have you ever noticed that those people never look any different, even though they have been coming to the gym for years and years? You are smarter than that! So get out of the gym in 35 – 45 minutes or less. Never rest longer than 40 – 45 seconds between sets. Better yet, don’t rest at all. Just keep changing between core, upper and lower body. This way, two body parts rest while the other one works. 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With so many new trends in exercise it can be confusing now when you walk into the gym.  You see trainers having their clients kneel on balls and do exercises or using machines that look like they should be in a torture chamber.  With so many advances in fitness and equipment it gets harder to know what should be included into your workout.  While equipment and exercises have changed, movement patterns have not.  We have always had to move the same way since the beginning of man.  Paul Chek, a well know fitness expert, even calls these Primal Movement Patterns.  There are literally thousands of exercises you can learn, but really it all comes back to movement patterns.  Our muscles do not know exercises; they only know a movement they are supposed to do, and if they are being stressed, they must recruit more muscle fibers to overcome the stress.  When designing a program you must include these movement patterns to have a complete exercise program.  Next time you work out, think about exercises that involve movement patterns, not muscles, that you are trying to workout. Push movements involve any exercise where you push something away from you, or push your body away from something.  Push open a door and you are using this pattern.  These exercises will mostly recruit muscles such as the Pectorals, Anterior Deltoid, Triceps, and many core muscles.  An example of this is a standing chest press. These will involve pulling a weight towards you or pulling your body towards an object.  Every time you open a door towards you, you are using this pattern.  The Latisimis Dorsi, Rhomboids, Posterior Deltoid, Trapezius, and Biceps are the major muscle groups recruited during this movement.  A pull up is a great example of this.  This movement is exactly how it sounds.  Any type of squat will fall under this category.  Squatting involves bending at the knees and hips to either pick up a weight from the ground or lift a weight that is on your back.  This will involve all leg muscles as well as core stabilizing muscles. Bending over is another movement pattern to be trained.  Think about how many times a day you bend over to pick something up.  Most of us do this poorly and will risk hurting our backs in the process.  Bending correctly involves having a slight bend in the knee and a neutral spine as you bend towards the ground to pick up a weight.  Squatting and bending are the best ways to get a weight off the ground.  This will involve posterior chain muscles, such as the hamstring group and glutes.  A straight leg dead-lift is a great bending exercise. Rotating movements are those that twist the torso.  They mostly will involve core musculature but are often paired with other movement patterns to recruit more muscle groups.  You can either twist from front to back or vice versa.  When you throw something you are using a rotating pattern.  A one-arm cable press with a rotation is an example of an exercise in this section. It is very important to train with only one leg at a time.  Balance is obviously important as we grow older but this is not the only reason.  Think about how often we are on one leg.  Don’t think you are?   Well think again.  With every step you take you are on one leg.  If you are  running, think how often you have both feet on the ground.  Working one leg at a time will also help improve muscle imbalances from one leg to the other.   A step-up is a great example of an exercise that works this pattern.  These movements are those that we use every day.  If you want to improve your daily function you need to be training those patterns.  You don’t have to abandon your old routine if you are trying to isolate certain muscles so they look better.  You just need to make sure these 6 movements are involved in the process.  Here is a simple program that includes all 6. Warm up Circuit: Complete 10 reps of each exercise and repeat for 4 sets. Cool Down and Stretch Mike Deibler is a highly sought after fitness professional, who has helped hundreds of individuals lose weight and live healthier lifestyles.Wordpress Autoblogging Plugin

Developing a strong functional core should be the goal of any serious athlete. Oftentimes people just want a ripped midsection simply for the aesthetic aspect of it but because just about every movement we make requires the muscles of the core some degree, focusing on this area of the body is extremely important for the overall functioning and health of your entire body. With the multitude of products on the market for working out the core it can be easy to forget that the only thing you need to strengthen this area of the body is, your body. Using only your body weight to stretch and strengthen your core may not seem as exciting as getting hooked up to the latest exercise gadget that promises you a ripped six-pack in no time at all, but the results are often much more impressive. Simply grabbing a space on the floor and using your body weight for some specific exercises can give you all the core workout you’ll ever need. One of the simplest and most effective body weight exercises for the core is the basic crunch. Just grab an empty space on the floor and lie down to knock out a few sets of this powerfully effective abdominal workout. By utilizing slight variations while doing crunches, you can twist or position your upper body to be able to hit all aspects of your abdominal muscles. Another effective body weight exercise for your core is planks. The basic plank requires you to support yourself using your forearms while keeping your back straight all the way down to your toes which are also used to support your body as you stabilize yourself and stay rigid, just like a plank. Holding a plank position for even as little as a minute can make even the most hardened body builder begin to shake uncontrollably. Stabilizing your core muscles and keeping your spine rigid while continuing to breathe throughout this exercise provides an incredibly intense core workout. Variations of planks exist so that there will always be something new to help train your core as you progress and become stronger. Lying leg lifts or scissors are another popular core exercise. These help to target the area of the upper thighs as well as the abdominals helping to strengthen a larger section of your core. These muscles will help to support your body through all types of functional movements and will give you increased strength in just about every exercise you perform. The core is not just about your abdominals of course so let’s not forget body weight exercises for your lower back like back extensions. One simple way to hit this area of your core is to lay down flat on your stomach with your legs extended and your fingers behind your head. Then, simply raise your shoulders and chest you inches above the ground and hold for a few seconds. This simple movement will work wonders for strengthening your lower back also tying in your glutes along with hamstrings and again help to develop a much stronger core using only your body weight. The examples above make up just a few of the multitude of exercises that you can do using only your body weight to stretch and strengthen your core muscles. Take some time to investigate some of the other ones out there that will complete theses few and make sure to add them into your regular core training regimen for a more complete core blast! http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.scottsdale interior design