“12 Days of Christmas” Holiday Workout

Happy Holidays!

It’s easy to let your workout routine slide during the holiday season. It’s more fun to spend time eating at the buffet and drinking egg nog with friends and family than it is to make time for athletic training.  But, fitness is a yearlong endeavor and New Year’s resolutions are right around the corner.

Have you heard of the “12 Days of Christmas” Workout?  Although challenging, it is a fun way to infuse holiday spirit into an exercise routine for adults – or at a lessened level for a fitness for kids’ activity.

Here’s how it works.  It’s a little different from the song.  For this workout, you’ll be going in reverse order from the song.  Normally, you’d start at the first day, the small number, and go to the last day, the big number.  For this workout, you’ll start with the 12th day and go down from there.

For example, you’ll start with 12 repetitions of the first exercise.  Then, you’ll go for 12 of the first exercise again, 11 of the second, etc.  Start over with 12 reps of the first exercise, 11 of the second, and 10 of the third.  Keep repeating just like that until you’ve done all 12 exercises.  When you’re done, you will have completed 650 total reps.

Here are my thoughts for a “12 Days of Christmas” Workout routine along with a link to a video explaining how to properly complete each exercise:

12 squats

11 butt kicks (1 minute)

10 oblique V-sit ups

9 Everest climbers

8 frog jumps

7 side lunges

6 chair dips (You will need a chair or ledge.)

5 laying down bicycles (5 intervals of 20 seconds)

4 Supermans

3 V-sit (30 seconds)

2 dive bomber push-ups

1 minute plank

Have a fun – and fit – holiday season!

Fitness for Health can help you build a healthier body by creating a customized, exercise regimen that addresses your – and your kids’ – unique concerns this holiday season.  Whether you want to work on weight management, tone, build muscle, increase flexibility or improve your athletic training, we can help you reach your goals!  Learn how we can help your family lose weight and combat childhood obesity today!

“A Shining Light for Inclusion”

Let’s be honest. You have to be beautiful to be a Miss USA pageant participant.  And, Mikayla Holmgren is beautiful – inside and out.

Holmgren is the first woman with Down Syndrome to compete in the Miss Minnesota USA pageant – and possibly the first woman with Down Syndrome to compete in the Miss USA pageants.  And, she is showing the world that having special needs can be beautiful.

Although Holmgren wasn’t crowned Miss Minnesota USA, she did earn two major awards – the Director’s Award and the Spirit Award – and a standing ovation from the crowd.

“I didn’t expect it,” Holmgren said. “I was crying on stage when they told me my friend surprised me with a beautiful note to help me win the Spirit Award.”

Pageant director Denise Wallace Heitkamp read Holmgren’s nomination letter, “You make people smile every time you talk, cheer, smile and dance. There is nothing normal about you and why be normal when you can be great? You have never wanted special privileges, but to always be treated like everyone else. You exude the spirit of the Miss USA by always being true to yourself, putting others first. You have selflessness, humility and the ability to overcome obstacles with a smile on your face and excitement in your heart.”

“Mikayla’s enthusiasm, as you can see, has motivated us as a staff and her positive presence made her an outstanding contestant,” Wallace Heitkamp said.

Holmgren said she wants the world to know that her Down syndrome “does not define” her. “With your help, I can help break through walls,” she said.

“I’m just really excited, the pageant is out in the world and people are going to know about this,” Holmgren said in April. “I want to do this, on my own and I’m really, really proud of myself.”

Holmgren began dancing at age 6, and, in 2015, was crowned Minnesota Junior Miss Amazing.  The Miss Amazing pageants are beauty pageants especially for constants with disabilities because “Girls with disabilities can and do accomplish amazing things.” She said when she got an application in the mail for Miss Minnesota USA, she begged her mother to let her do it.

Holmgren is an inspiration and a glowing embodiment that, if children – with special needs and without – are provided opportunities to develop positive attitudes toward themselves and others who are different from themselves, no challenge is impossible.

If there is one thing that I’ve learned from my 30 years of owning and operating Fitness for Health, a state-of-the-art, therapeutic fitness facility helping people of ALL abilities reach their full potential, it is that embracing and honoring people’s differences supports and allows children and teens with special needs to succeed and allows them to see just how beautiful – inside and out – they truly are.

In my opinion, we each need to search for a person’s strengths and find the positive in each person and value the contributions he/she makes to make ALL of our lives better and more beautiful.

“I hope to continue dancing.  I want to teach art to young children. And, I would love to model.  I want to live independently and continue to be an advocate for inclusion. I want to be a light shining for acceptance,” Holmgren said on Facebook in October.

You are a true hero to many women with disabilities.  And, I applaud Miss Minnesota USA  for showcasing your beauty and fearlessness to the world.

About Fitness for Health:

A finalist for About.com’s Readers’ Choice Award for Best Special Needs Resource in the D.C. Region and Washington Family Magazine’s Best Special Needs Program and Special Needs Camp in the D.C. area, Fitness for Health, founded by Marc Sickel who also suffers from ADD, specializes in creating personalized, therapeutic programs for children with a broad range of special needs:

  • Down Syndrome
  • Sensory processing disorders
  • Gross motor delays
  • Autism spectrum disorders (ASD) and Asperger’s Syndrome
  • Pervasive developmental disorders
  • Developmental and physical disabilities
  • Confidence and self-esteem issues
  • Emotional disturbances and anxiety disorders

At Fitness for Health, you get a complete team—including pediatric fitness specialists, physical therapists, and occupational therapists—working together to create a full-service plan of care that’s expertly tailored to your child’s developmental, skill and comfort levels while providing fitness for kids. As a parent, you’re involved every step of the way.  Learn more about our therapeutic exercise, occupational therapy services, and physical therapy services today.

Belly Fat Takes Years Off Your Life

As we prepare to stuff ourselves during Thanksgiving dinner, here is something to consider. Men and women with good weight management (“normal” weight) but extra pounds around the stomach may have a lower lifespan than individuals who are obese, a U.S. study suggests in the Annals of Internal Medicine.

Researchers focused on people’s waist-to-hip ratio, which measures whether they’re storing excess fat around the middle of their bodies. They found that men with a normal BMI (Body Mass Index) but central obesity, the clinical term for belly fat, had twice the mortality risk of men who were overweight or obese according to BMI. Women had a 32% increase in mortality.

This is eye opening as we consider the growing rate of childhood obesity too.

“Waist size matters, particularly in people who are a normal weight,” said senior study author Dr. Francisco Lopez-Jimenez of the Mayo Clinic in Rochester, Minnesota. “The lack of recognition of this leads people with abnormal distribution of fat to have a false sense of safety or reassurance that they don’t need to exercise or they can eat whatever they want because they are “skinny” when in reality, if a person has a normal BMI and an abnormal waist size the risk is worse than if they have a high BMI.”

What can be done to keep maintain weight management while warding off “belly fat”?

  • Celebrate autumn and get moving! Schedule one afternoon a week for the family to rake and then play in the falling leaves.  Studies show that you can burn about 200 calories an hour by raking leaves.  Not only will you get a great workout, your kids will have a blast too while combating childhood obesity.
  • Stay hydrated – even as it gets colder. If your belly feels full, you won’t be as hungry and won’t overeat.
  • Exercise before bed. Do you give into cravings while watching TV at night?  Try exercising instead. According to an April 2013 study in the journal, Obesity, our circadian system makes us hungriest a few hours before bedtime. But you may feel fuller after working out. A different study in the journal, Metabolism, found that perceived fullness was higher among participants after 12 weeks of aerobic training than before they were exercising. So a brisk walk after dinner each night may make you less likely to snack before bed.

“We need to talk about waist loss and not weight loss,” researchers stated. “When you lose weight through exercise and proper nutrition then the first fat to go is the fat at the waist line.”  This is valuable advice for children too as some battle childhood obesity.

“Because people with normal weight management and excess pounds around the middle may not have as much muscle mass as people without belly fat, these individuals may benefit from an exercise routine that includes strength and resistance training in addition to aerobic activity,” Lopez-Jimenez added.

Are you in need of fitness assistance?  Fitness for Health can help you create a healthy, active lifestyle while having fun and maintaining weight management.  We offer customized exercise programs designed to fit your and your children’s exact needs while helping you reach your unique health goals. From first-time gym-goers to NFL and boxing professional athletes looking for athletic training, Fitness for Health has fitness programs to help people of all ages and abilities reach their fullest potential. And, we offer family workouts and Open Gym playtimes so families can become active together.

Using Social Skills to Make Friends

In honor of this Friday’s Tweens & Teens Think It, Move It for Students with Social Challenges program, I’d like to discuss the importance of social skills for children.

Social skills form the foundation of our ability to make lifelong, personal connections.  They are the basis for our home, community and school relationships which tie us to other people.

Now that the school year is at its midway point, let’s focus on school relationships.  School is a great venue where children learn cooperation, develop friendships, improve self-esteem and establish positive outlooks while ultimately improving kids’ health.

How can you help your tween or teen – with or without special needs – improve his/her social skills this school year?

  • Smile and initiate conversation. Ask your child to smile and greet one new child each day. Just say, “Hi” while making eye contact.  This is often enough to reduce the pressure and begin some conversations that build toward relationships.
  • Listen. Teach your teen that conversations are a 2-way street.  Just as your child would like her opinions heard, her new friend would like to discuss her thoughts and feelings.
  • Question. Asking others polite questions about themselves is a great way for your tween to learn about his new friend and look for common interests for building friendships. Teach your child how having others talk about themselves is a good way for your child to help others feel important and valued. It also removes pressure from your tween because he does not have to carry the conversation. In time, he will begin to feel more comfortable around these students and interacting with others.
  • Empathize. Remind your teen to always remember that she should be sensitive to others’ reactions. She should not only think of herself but also consider the feelings of others.
  • Take risks. Putting yourself out there to meet new people can be scary – for children and adults alike.  Encourage your tween to take small steps and don’t be upset if every interaction isn’t perfect.  The important part is your teen is trying to make new friends.

On behalf of Fitness for Health, I wish you and your child a happy year filled with new friends!

Does your son have low self-esteem? Does your daughter experience difficulty while trying to make new friends?  Does your child have special needs? Fitness for Health can help your child blossom.

At Fitness for Health, a state-of-the-art, therapeutic fitness facility in the Washington, DC, Area created to improve adult and fitness for kids, you get a complete team—including pediatric fitness specialists, physical therapists and occupational therapists—working together to create a full-service plan of care that’s expertly tailored to your child’s developmental, skill and comfort levels. As a parent, you’re involved every step of the way.

Each plan of care combines evidence-based, therapeutic techniques with our innovative exergaming equipment—from a 30-foot trampoline to a 3-D virtual reality gaming system—to help your child improve his/her motor skills, fitness and self-esteem in the most fun way imaginable. Learn how Fitness for Health can help your child reach his/her full potential.

Join Fitness for Health and Center for Communication and Learning this Friday, 11/17, from 7pm – 9pm for our Tweens and Teens Think It, Move It for Students with Social Challenges program for ages 11-16. This unique program will combine the introduction of social thinking concepts with motor development. Our tweens and teens will receive didactic teaching followed by practice in a small group led by a speech pathologist and fitness staff. Following that, each student will practice what they have learned in our amazing exergaming facility.

Reimbursement of costs for the program may be available for insurance coverage and/or flexible health spending accounts.

Learn more today!

Forget Family Movie Night. Try Family Move Night

Forget about Family Movie Night. Replace a sedentary evening with your kids with Family Move Night!

Who needs the added calories of pizza and buttered popcorn while lying on the sofa?  Most parents are realizing that the benefits of moving aren’t just about burning calories but setting an example for the next generation. So, create your own fun, Family Move Night while making lifelong memories!

If you have met me at Fitness for Health, my therapeutic exercise and training center in Rockville, MD, or read my blog, you know that I’m a huge advocate of making fitness fun and involving the whole family in “playtime.”

  • Create and schedule weekly “family playtime” as your Family Move Night.  Make physical activities and games FUN for the whole family!  The key to successful participation is creativity and positive reinforcement as well as scheduling a regular time during the week as Family Move Night.  Families need to work – and play – together to enhance physical fitness while building stronger relationships.  With an integrated approach, parents, grandparents and children can create fun, recreational games that also increase self-esteem – and help families bond – while improving your bone and joint health, getting older family members thinking about fitness for seniors and encouraging younger family members to participate in varied activities to improve kids’ health.
  • Act like a kid again. Remember when physical activity used to be fun? When athletic training meant a pick-up game of Horse and not 30 minutes on the treadmill? Think back to your childhood to reminisce about the activities that you enjoyed. Did you love ballet class as a child? Going to the pool with your family? Ice skating with friends? What’s stopping you from participating in these activities as an adult and involving your children?
  • Make Family Move Night into a Date Night with your child.  Every child wants to feel special and parents with multiple children understand that scheduling individual time with a child can be difficult. Set aside one night a week to spend time with one child playing a sport or taking a fitness class that he or she chooses.  This not only helps you keep in touch with your child’s interests, but also allows you to make memories.
  • Be silly.  Who says fitness or Family Move Night has to be structured? Turn on your radio, blare some tunes and simply dance around your living room.  If dancing isn’t your thing, make an obstacle course out of your couch cushions, empty boxes and household toys. The only limit is your imagination!

To learn about fun, fitness programs designed specifically to improve kids health, increase adult bone and joint health and fitness for seniors, join us on Sunday, December 3, from 5pm – 6pm for a free tour of Fitness for Health’s therapeutic and athletic training facility during our Open House.  Can’t wait until December? Join us on Friday, November 17, from 7pm – 9pm for our monthly Open Gym where families ages 5+ can jump on the 30-foot trampoline, navigate the Laser Maze or try our rock climbing walls.

What’s Scarier – Halloween Costumes or Leftover Candy?

Happy Halloween!  Today marks the unofficial beginning of the Holiday eating season.  If you’re like me, fighting the temptation to splurge daily on Snickers, brownies, kugel, and cupcakes from Halloween to New Year’s Day is difficult.

Halloween fright is meant for the haunted houses – not your diet.  So, don’t be spooked by candy temptation and the possibility of childhood obesity.  Here are a few tips to pick healthier snacks, cut your cravings for sweets and bounce back from a binge while maintaining weight management.

  • Enjoy Halloween like a child. Remember when you were a kid and you’d rush home to sort your Halloween loot?  Some things never change.  Help your children sort their candy stash into “Love It” and “Yuck” piles.  Keep the “Love It” pile and set a goal of only a few pieces eaten each day.  This will help your children learn self-control and help you practice discipline before the Holiday season smorgasbords begin.  Not sure what to do with the “Yuck” pile?  Glue leftover candy to a wooden picture frame to make a great Halloween keepsake.  Or, use your unwanted candy to create cool science experiments.   And, if you still have too many Reece’s, Hershey Bars and M&M’s left in your “Love It” pile, lead by example and teach your children the importance of giving.  Donate your stash to local charities (Ronald McDonald House Charities, nursing homes, food pantries, children’s hospitals, veterans’ homes, women’s shelters or Any Soldier – a local organization located in Waldorf, MD, that sends candy to our military forces throughout the year) that accept candy donations. You’ll feel great and you’ll sweeten someone else’s day too while maintaining your kids’ health!
  • Take the three-minute test. About to tear into a Kit Kat? A study in the journal, Appetite, found that the mood-enhancing properties of sweets last only 90 seconds – three minutes. Before you rip open that wrapper, ask yourself if the indulgence is really worth it.
  • Did you know that Trick-or-Treating is a great workout? It is! Walking the kids door-to-door is a fun calorie burner and helps maintain weight management.  Let’s face it.  You ARE going to eat some of your kids’ Halloween candy.  So, don’t drive your children throughout the neighborhood.  Work off calories as you indulge from their Trick-or-Treat bags by enjoying a leisurely stroll.
  • In a candy coma? Give yourself a clean slate. If, despite your best efforts, you still wake up in with a candy-triggered Halloween hangover, don’t beat yourself up over it. Have a filling breakfast with fiber and protein to help steady your blood sugar. Then, hit the gym for athletic training or go to your personal trainer for your usual workout. Don’t use exercise as a punishment, but rather as a way to recharge your energy levels and confidence after a not-the-best eating day.

Halloween is the most fun holiday and one of my favorite days of the whole year.  Enjoy Trick-or-Treating and don’t forget to bring healthy snacks from home so you can avoid temptation at the office candy bowl tomorrow!

Looking for a fun, calorie-burning activity for the whole family?  Join Fitness for Health the last Friday night of the month (except 11/24 due to the Thanksgiving holiday) from 7pm – 9pm for Open Gym  – where YOU rule the gym! Pretend you are on your own impossible mission and try to navigate our laser maze without breaking a laser beam! Chase lights and make them disappear on our Light Floor and Wall! Climb a rock wall! Jump to your heart’s content on our 30′ long trampoline and so much more!

Are You Drinking Too Much Water?

Everyone has heard that the human body is comprised of roughly 60% water and proper hydration is needed to sustain life.

Water is the building block of life and helps with critical functions such as maintaining body temperature, cushioning and protecting vital organs and aiding in digestion.  Therefore, it is vital that you try to drink half your bodyweight in ounces of water (if you weigh 120 pounds, drink 60 ounces of water) each day.

Did you know that you can suffer serious health problems – or die – if you drink too much water?

I, like many people, have a difficult time drinking enough water to stay hydrated. Although, some athletes such as endurance runners may be at risk for hyponatremia, or dangerously low sodium levels in the blood, which can be caused by drinking too much water and consuming too few electrolytes during exercise.

According to a recent article in U.S. News & World Report, “At its worst, water intoxication may contribute to rhabdomyolysis (a potentially fatal condition in which muscle tissue breaks down and releases too much byproduct into the bloodstream for the kidneys to filter effectively), cerebral edema, seizures and cardiogenic shock.”

Additionally, the article explains, “Research also suggests that people with mental health conditions like depression and addictions may be prone to hyponatremia, in part due to their medications, excess water intake and stress levels. People with eating disorders, too, can over-consume water in an effort to suppress hunger or to hide their low weights from health care professionals during weigh-ins.”

Even people who appear to be healthy eaters may be drinking too much water.  People are trying to control their weight by eating water-dense foods like fruits and vegetables and drinking water-based beverages like hot tea in addition to drinking water throughout the day.

Do you know the signs of hyponatremia?  Symptoms can be absent, mild or severe.

According to Mayo Clinic, mild symptoms include:

  • Decreased ability to think
  • Short-term memory loss
  • Headaches
  • Nausea
  • Poor balance
  • Vomiting
  • Fatigue
  • Loss of appetite
  • Muscle weakness
  • Muscle cramps
  • Irritability

Severe symptoms include:

  • Confusion
  • Seizures
  • Coma

Chronic hyponatremia can lead to such complications as neurological impairments. These neurological impairments most often affect gait (walking) and attention, and can lead to increased reaction time and falls.  Hyponatremia, by interfering with bone metabolism, has been linked with a doubled risk of osteoporosis and an increased risk of bone fracture.

If you’re not sure if you’re getting the appropriate balance of liquids and electrolytes, consult a registered dietitian who can help you figure out what works best for your body.

Fitness for Health can help you build a healthier body by creating a customized, exercise regimen that addresses your unique concerns.  Whether you want to improve weight management, tone, build muscle, increase flexibility or improve your athleticism, we can help you reach your goals!  Visit www.FitnessForHealth.org to learn how we can help you.

Tense and Stressed? Try “Forest Bathing”

Wouldn’t it be great to discover a free, stress buster that can lower your heart rate, help you concentrate and is easily found?  Look out your window.

Hanging out at a park, garden or amongst many trees is great for your mental wellbeing. “Nature can be beneficial for mental health,” says Irina Wen, Ph.D., clinical psychologist and clinical director of the Steven A. Military Family Clinic at NYU Langone Medical Center. “It reduces cognitive fatigue and stress and can be helpful with depression and anxiety.”

Research has shown that “forest bathing,” the practice of spending time in a forested area in an effort to reap wellness rewards, is remarkably good for you. That may explain why this Japanese trend is catching on stateside.

A 2010 study published in Environmental Health and Preventive Medicine, for example, found that participants who walked in a forest had lower blood pressure and levels of cortisol (a.k.a. the stress hormone) afterwards than those who strolled through a city environment.

Recent research also shows that taking a stroll through a natural setting can boost performance on “tasks calling for sustained focus.” “Taking in the sights and sounds of nature appears to be especially beneficial for our minds.” In fact, Dr. Marc Berman and researchers at the University of Michigan found that “performance on memory and attention tests improved by 20 percent after study subjects paused for a walk through an arboretum. When these people were sent on a break to stroll down a busy street in town, no cognitive boost was detected.”

Michael Posner, professor emeritus at University of Oregon who studies attention, says that our brains gets fatigued after working for long periods of time, “particularly if we have to concentrate intensely or deal with a repetitive task.”

So, take a short walk in a park or hike in a forest to admire the beautiful fall colors while refreshing your body and your mind.

To learn how Fitness for Health can help you improve your mind-body connection utilizing state-of-the-art fitness technology, visit www.FitnessForHealth.org or call 301-231-7138.

Does Your Child Play Outside Often? You May Be Too Over-Protective

The 2015 ParticipACTION Report Card of Physical Activity for Children and Youth takes a landmark position on fitness for kids and active, outdoor play revealing that kids are not playing enough outside, and when they do play outside, they tend to be over-supervised by over-protective parents.

According to the Report Card, “With less than 10 percent of children and youth getting the 60 minutes of heart-pumping activity they need each day, we need to let kids go outside and simply be kids. Kids are more physically active when they play outside and have some freedom to wander unsupervised, independently test their abilities and take some risks. And figuring out how to solve conflicts with their friends, without parents and teachers constantly intervening, should be a requirement.”

It’s difficult for parents to allow their children to try activities that may require a little more risk, such as a new sport, jumping off the high dive at the pool or even sliding down the “big slide” at the playground. Because we love our children so much, we don’t want to see them get hurt. But, we have to remember that kids need to challenge themselves so they can learn life lessons and experience new activities. Children need to learn to determine how to gauge risk for themselves in order to become functioning adults.

In the current world of rising childhood obesity and dwindling outdoor play, it’s important to encourage lifelong healthy, active lifestyles including weight management while reiterating that fitness for kids – and adults – can be fun!

  • Explain to your kids the importance of outdoor and active play and establish active play as the norm from an early age.
  • If you are concerned about safety, register your child in professional, after-school programs that combine fitness for kids with fun. Encourage them to participate in intramural sports or enroll them in group fitness classes to make new friends while learning new talents such as athletic training or sports skills. Arrange active, after-school playdates with their friends.
  • Make fitness fun for the whole family. Create a family night where your kids can choose the outdoor activity. Examples could be a ropes course, a hike in the woods or even playing tag in the backyard. The activity doesn’t have to expensive. It just needs to active and fun.
  • Allow your kids to try new activities and explore ways to creatively play with their friends. Remind your children that you are always there if they need to ask for help, but encourage independent thinking. This will show your children that you value their judgement and respect their decisions while helping you ease out of becoming over-protective.

Do you want your kids to get off the couch?  Concerned about their weight management?  Searching for a physical activity where your children will have fun and want to keep coming back?  Fitness for Health’s kids’ classes are just the ticket.  Your kids will have a blast while breaking a sweat with our heart-pumping exergaming program.  Using our state-of-the-art equipment, kids will get fit, feel good and get healthy.

Join the fight against childhood obesity and learn more about our fitness for kids’ classes today!

Does Eating Right Before Bed Make You Fat?

In a recent study published online in The American Journal of Clinical Nutrition (AJCN) on September 6, 2017, researchers from Brigham and Women’s Hospital (BWH) examined the relationships between body fat and body mass index, and the timing of food consumption, to time of day and to the body’s circadian or body clock. This is the first time that the timing of meals has been studied in real world settings, in relation to melatonin onset, which marks the onset of sleep.

“We found that the timing of food intake relative to melatonin onset, a marker of a person’s biological night, is associated with higher percent body fat and BMI, and not associated with the time of day, amount or composition of food intake,” stated lead author Andrew W. McHill, PhD, researcher with the Division of Sleep and Circadian Disorders at BWH. “These findings suggest that the timing of when you consume calories, relative to your own biological timing may be more important for health than the actual time of day.”

Researchers concluded that these results provide evidence that the consumption of food during the circadian evening/night, independent of more traditional risk factors such as amount or content of food intake and activity level, plays an important role in body composition.

Do you want to lose weight?  As the founder of Fitness for Health, a state-of-the-art, therapeutic, fitness facility located in the Washington, DC, region, I recommend exercising before bed.  Do you give into your cravings while watching TV at night?  Try exercising instead. According to an April 2013 study in the journal, Obesity, our circadian system makes us hungriest a few hours before bedtime. But you may feel fuller after working out.  A different study in the journal, Metabolism, found that perceived fullness was higher among participants after 12 weeks of aerobic training than before they were exercising. So, a brisk walk after dinner each night may make you less likely to snack before bed.

Fitness for Health creates unique exercise programs based on a person’s individual fitness goals.  Want to lose weight or maintain weight management for adults or kids?  Interested in toning your body?  Aspiring to improve your athletic edge?  No problem!  Whether you are a young child or a senior citizen, Fitness for Health can you help you and your loved ones reach your full potential this autumn.