nutritionist in grand rapids

bad-habits-men

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.

Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Your Fitness and Nutrition Coach,

David

right advice

If you post a question on “How Do I Lose Weight And Get In Shape?” on Facebook or any social media outlet. You will get advice from about 30+ unqualified people. People will try to sell you on weight loss shakes, energy drinks, body wraps, weight loss challenges, and DVD programs. Yet do these people have your best interest in mind? Or do they see dollar signs as soon as you post your question?

You need to ask yourself:


1) Are these people fit and healthy themselves?

2) Do these people have any qualifications and social proof (other than a recycled overused picture of someone they never met)

3) Is this person really interested in helping or is their main objective to sell you their inferior product or service at a superior price?

Since, I entered the Fitness and Nutrition field over 15 years ago I have dedicated myself to talk the talk and walk the walk.

Why you should trust myself and my services:

1) I eat and exercise the same way I preach others should. I don’t say you should eat healthy, frequent and balanced meals from the most natural sources and ingredients possible…and then and turn around and eat junk food and fast food every day (or ever). I recommend cooking, preparing, planning and eating most of your meals at home and I also do it myself day in and day out. I dont push or sell overpriced low quality supplements that you don’t need. (I do however recommend a quality whole food vitamin and quality protein powder that could conveniently fill in the gaps of your nutrition if your diet plan is lacking protein and vitamins- However they are NOT needed to be successful). I don’t recommend soda/pop, alcohol, drugs, pre/post workout supplements, soy protein, energy drinks, and also I abstain from them all myself. Though you might catch me once or twice a month having whatever I want when I eat out at a restaurant or event I still almost always do my best to make a good choice. :-)

2) I have plenty of success stories and social proof from my fitness and nutrition programs. Go to my webpage
www.davidmodderman.com and you will see dozens of real people and clients with success stories, before and after pictures, and video testimonials of real people sharing their success with my programs and also success stories from some of the same national programs I have run.

3) The day I entered this field my main goal was to help people get results and reach their goals with the most effective and efficient exercise and nutrition information available, and do be a beacon of understandable truth. To never let people take the easy road of quick fixes, and gimmicks that would be a waste of time and money. If something doesn’t work and I feel its a scam or not effective I will tell you it is and also why.

To The Day I Die I Will Continue To Preach Real Food and Real Exercise. I will have my clients and followers best interest in mind and NOT just how they can fill my wallet.

Your Fitness and Nutrition Coach,

David Modderman

exercise add

Do you jump from running one day to and aerobic class the follow day to spinning the next?

Do you follow a diet for a few days then jump to another one because you’re impatient? It’s too hard? Or you’re bored?

Do you follow random workouts and eat random meals?

How do you expect to measure progress if you never stick with anything long enough? How can you set realistic goals? How will you ever know if you have reached your goals?

You will not see changes in fat loss, strength, lean muscle or even metabolism if you don’t follow a structured exercise and nutrition plan consistently for a specific amount of time.

I have been in the fitness and nutrition field for over the last 15 years and I have seen 3 main forms of exercise and nutrition ADD:

1) Changing your workout too much ADD

I see this one quite often. If someone is doing a Zumba class on Monday, then a Cycling class on Tuesday, and then a bootcamp workout on Wednesday, then Pilates on Thursday. There is NO consistency there. There is no structure. Though I truly believe all exercise and activity are beneficial if it’s done safely and it’s not over done…yet one will NOT see great results with the weekly plan above. Why? Because it’s too random and not balanced. Unbalanced and random exercise will give you unbalanced and random results. It will be very hard to see measurable changes in a plan like this.

2) Changing your gym/personal trainer/bootcamp too much ADD
You just started with a new trainer with lots success stories and things are going well but your BFF just told you about a hot new bootcamp in town. So you jump ship and quit working with the trainer and join the bootcamp. Two weeks into the bootcamp you and your friend get impatient and super sore and tired give up and decide to do this hot new yoga class everyone is talking about instead. So you decide that this might be the workout for you so you ditch the bootcamp for yoga. Do you see the problem? You never give anything time to WORK! I have no problem with someone trying to find a program that is the best fit for them. However, jumping around from the latest fitness craze to the next great workout fad, to the new sexy aerobic dance class…. will get you know where and is a recipe for disaster if you are looking for great results.

3) Changing your diet ADD
You have tried Weight Watchers for a month, and then Nutrisystem for two weeks, then went Paleo for another week. Yet none of them worked for you! Right? Why? Well either you’re using a flawed diet program or you are just NOT giving it time to work. What you really need is a balanced nutrition plan that supports your specific goals and not a random fad diet plan you saw on tv or online.

The best way around workout and nutrition ADD is having a structured and balanced exercise and nutrition program customized to your specific body and goals. A specific and customized plan that you follow consistently is guaranteed to give you the best possible results in the least amount of time.

Need Help?

You came to the right place! 😉

Your Fitness and Nutrition Coach,

David Modderman.

Which has more impact on weight loss?

Diet versus Exercise for weight loss

You know you need to eat the right foods and get regular exercise to lose weight. But when the thought of early morning workouts at the gym is overwhelming and the idea of counting calories is making you think twice about getting healthy, you may wonder, “Do I really have to do both? Could I only do one or the other and still see the results I want?”

What your question boils down to is this: Is diet or exercise more effective in the weight loss battle? Many people have asked the same question. Here’s the answer.

By a Landslide

For someone whose goal is to lose weight, diet is the clear winner. When it comes to weight loss, studies show that diet generally accounts for 75 percent of your success and exercise only pitches in 25 percent. This is good news. Think about it: it’s a lot easier to cut a few hundred calories in your diet each day than it is to burn the same amount with exercise. Would you rather skip that third piece of pizza or run a couple miles to burn it off?

One study of more than 700 people found that those who dieted and didn’t exercise lost 23 pounds in 15 weeks. Those who exercised without dieting only lost six pounds in 21 weeks.

This means it’s time to start taking your diet seriously if you want to lose weight. Watch your calorie intake and find a balanced diet plan that you can stick with for the long run. Yes, low-carb or crash diets will lead to fast results, but can you sustain such a diet for the rest of your life? Of course you can’t. So instead of crashing and burning, eat a diet that includes lean protein, healthy fats, whole-grains, fruits, and veggies and eliminate the junk.

If you cut enough calories, you’ll still lose weight even if you never set foot in a gym. Just don’t reduce your calories to an unsafe level. Women should eat at least 1,500 calories a day and men a few more.


It’s Still Important

Just because you can lose weight through diet alone doesn’t mean you don’t have to exercise. Physical activity is an essential part of health, long life, and weight management—not to mention faster weight loss. People who exercise in addition to eating a healthy diet lose more weight than those who diet alone.
Exercise not only burns calories, but it aids in weight loss in several other ways.

First, it’s an effective way to manage stress so you won’t be as likely to eat in response to your emotions. Second, it boosts your metabolism so you’ll burn calories more efficiently. Third, exercise builds muscle. The more muscle you have, the more calories you burn. Fourth, exercise helps your body lose fat, build muscle, and strengthen bones. Weight loss from diet alone often means a loss of bone density and muscle rather than fat. Lastly, people sleep better when they exercise. Since sleepy people are prone to overeat to stimulate their brains, working out regularly is your best bet against sleepy-time eating you’ll regret the next morning.

You may be tempted to lose weight through diet alone, but keep in mind the statistics for lasting weight loss through diet alone aren’t very hopeful. Only a small percentage of dieters are able to keep their weight off long term. Most find their weight constantly fluctuating as they go from one diet to the next. But those who use a combination of diet and exercise to lose weight have a much greater chance of keeping the weight off for at least a year.

Keeping It Fun

Exercise doesn’t have to be a dreaded chore. Find an activity you enjoy and make it a regular part of your life.

~Your Fitness and Nutrition Coach,

David Modderman

0

Do You Eat Enough Fruits and Veggies?

One of the biggest nutritional mistakes people make outside the gym is focusing on getting lots of protein for muscle recovery and starches for energy but then not getting enough fruits and vegetables.

I’m sure when you were a child your mother always told you to eat your fruits and vegetables! Why was this so important? This was so important because she new and was taught that fruits and vegetables were so important for you to grow up healthy and strong.

Now that you are older and full grown many of you have abandoned the fact that you still NEED your fruits and vegetables every day!

Why are fruits and vegetables so important? Lets take a look at some of the health benefits of fruits and vegetables:

-Fruits and vegetables are LOADED with fiber, vitamins and minerals that are crucial for tissue growth, repair and many other important body functions. The fiber, vitamins and minerals in fruit and vegetables are also shown to help treat, and prevent many chronic diseases like cancer, Alzheimer’s, heart disease and stroke!

– Fruits and vegetables are full of many phytochemicals that are important for optimal mental function. Do you suffer from depression, or attention disorders? Eat your fruits and veggies!

-Fruits and vegetables provide an alkaline load to the blood. Since proteins and grains present acids loads to the blood. Eating fruits and vegetables every meal will help prevent an acid/alkaline imbalance. Too much acid and not enough alkaline means loss of bone strength, and muscle mass, which means more body fat!

– Fruits and vegetables will help fill you up and control your appetite and blood sugar which in turn will help with maintaining energy and fat burning.

Make sure to get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

You can not go wrong with eating fruits and veggies every meal! I recommend 2-3 servings (1/2 cup) of fruits and vegetables at each and every meal. This would be around 10-15 servings if you eat frequent supportive meals.

How do you get that many servings? Email me and I will talk to you about getting a quality green supplement or whole food vitamin.

Your Fitness and Nutrition Coach,

~David Modderman

0

2) Cutting Out Carbs with no strategy in place.

The low carb diet craze has been in effect for over decade. Some of the more popular diets like Atkins and South Beach were two of the better known diets where you eliminate the majority of starchy carbohydrates in your diet and some things like fruit as well. This is a major mistake as an effective solution to long term fat loss. Why are carbs so important?

Carbohydrates are your bodies preferred source of energy. Meaning for you to have steady energy and blood sugar throughout the day you need to have carbohydrates in our diet. Why have the low carb diets worked so well for people to lose weight in the short term?

When you eat carbohydrates your body will use them for immediate energy/fuel and also store them as glycogen in your muscle in your liver for reserved energy. Most people are not aware that glycogen holds and attracts water. For every gram of glycogen your muscle holds it attracts 2.4 grams of water.

So when you eat carbohydrates your body will instantly hold more water. When you suddenly just stop eating carbs your body will hold less water. Make sense? So people who weigh themselves daily after cutting out carbs will see a 5-10 pound weight loss in just a few days. So in your mind Carbs =make you fat. However, you’re not losing fat your losing water. Water is temporary and meaningless in regards to weight loss. Your goal is to lose that ugly fat around your waist and behind and not just weight correct? Then you need to stop just cutting out carbs and have a real strategy to lose fat and keep it off.

The first strategy of carbs is to make sure you are getting the right ones. There are some carbs that are very healthy for you and needed and some that are very bad for you. You want to get all natural non processed carbs which are high in fiber and low in sugar

Good sources of carbs are foods like: sweet potatoes, apples, old fashioned steel cut oatmeal, and broccoli. (almost all fruits and veggies)

Bad sources: candy, potato chips, donuts (pretty much any food with simple sugar and white flour)

What if I told you carbs are essential for long term fat loss? There is no magic to just cutting out carbs. Just cutting out carbs with no strategy in place can really backfire.

A few things will happen on a very low carb diet:

1) Lose water weight (which is temporary and meaningless)
2) Mess up metabolism and lose lean muscle mass which will lead to more fat storage
3) Slow production of thyroid hormone

I educate my clients on how to eat the RIGHT carbs the RIGHT way to reach whatever goal they have whether it is to lose lots of fat or gain lots of muscle. Eating carbohydrates to see the best results and reach your goals requires proper knowledge and strategy. Do you know eating the right carbs at the right times during the day on a fat loss plan can accelerates fat loss by 50%? You need to learn not how to cut carbs but HOW to strategically manipulate/cycle them for the best results.

Contact me now to learn how to cycle and manipulate carbs to increase fat loss by 50%!

Your Fitness and Nutrition Coach,

~David Modderman

0

Proper nutrition is still the missing piece for most people and why they are not seeing great results after working out consistently every week. Whether you’re looking to just firm up, lose 50 pounds of fat, or build more lean tissue having proper supportive nutrition is a MUST. Over the next six weeks I will be focusing on the top 6 nutritional mistakes people make outside the workout.

1) Mistake: Focusing only on calories and not the ingredients
Over the last 12 years I have talked to and worked with thousands of people on their nutrition and eating habits. Even after so many years of nutrition coaching I still have people coming in asking the same questions and making the same mistakes nutritionally. There seems to be a new diet book or program out every month. Yet almost all diets focus on calories first and ingredients second or not all.

This is a problem and I will explain why:

A calorie is a unit of heat or energy. Every time you move you conduct heat and energy therefore your body actually needs calories to function and yes to burn more calories. Most people when I say the word “calorie” associate this with something negative. Many are wired to believe just by watching how many calories they eat alone is a successful weight loss plan. This is flawed because one would assume and are taught a calorie is a calorie. This is not true. Maybe, a calorie is a calorie outside the body but as soon as it’s put in your mouth and swallowed/digested it changes.

For example a 270 calorie Snickers candy bar compared to a 270 calorie 7 ounce grilled skinless chicken breast are equal in calories but do you think they are digested the same? Do you think they affect your metabolism and blood sugar levels the same? NO!

A candy bar will have a big ingredient list (many unnatural) and it will most likely contain a lot of fat (some trans fat –hydrogenated oils -the number one cause for heart disease) and lots of sugar, this sugar will spike your blood sugar levels and then it will crash it leaving you feeling like you want to take a nap about 15-30 minutes after eating it. After your blood sugar crashes you will eventually crave more sugar or fat to bring blood sugar back to normal…unfortunately blood sugar will never stabilize from this food. The candy bar contains fat and sugar and comes with very little natural ingredients so this will have little or no effect on your metabolism. (0-.5% increase on metabolism during digestion)

Snickers ingredients are: milk chocolate (sugar, cocoa butter, chocolate, skimmed milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, skimmed milk, butter, partially hydrogenated soybean oil, lactose (a milk product), salt, egg whites and artificial flavor.

So let’s now take a look at that 270 calorie 7 ounce grilled chicken breast. The chicken breast will contain mostly lean protein; it has only one ingredient CHICKEN. It has little fat and contains almost all protein (the most thermic macro nutrient)so this would literally have a very positive leveling effect on your blood sugar give you stable energy and increase your metabolism by up to 20-40% during digestion. The chicken breast will also fill up you longer than any candy bar would.

Still think a calorie is just a calorie? If your goal is long term fat loss the ingredients are much more important than the just calories. Most fail to realize how many calories they actually need to burn fat it’s probably a lot more than your 800-1200 calorie diet plan, and if this all you are all eating good luck losing fat and keeping it off for the rest of your life.
If you’re buying 100 snack packs of cookies thinking this is a good way to lose fat (not just weight) and keep it off you are severely misinformed. One hundred calorie pack of cookies or a 200 calories serving of natural hummus and carrots which is better for weight loss? The hummus of course! Look at the ingredients first not just the calories!

Avoid anything with a long list of unnatural ingredients no matter what the calories are and what it says about being healthy on the front of the package. You should be looking for and eating real whole natural foods and ingredients.

Look for Mistake #2 next week!

Your Fitness and Nutrition Coach,
~David Modderman

0

Mistake #4 -Doing only ab exercises and thinking the crunch machines will burn fat.

In Mistake #1 – I discussed how doing only cardio and no weight training is not an effective strategy to see results no matter your goals. Resistance training is a must. Yet, some think just doing abdominal and stomach exercises are all the resistance training they need to do. The thought process is “I want to lose my stomach so that’s all I need to work.”

It’s impossible to go to a busy gym and not see someone doing stomach exercises. When I used to work at the big box gym I was amazed by how many people I would see just doing ab exercises and cardio and then come to me because they were not seeing results. I still to this day see people using all the different ab machines and doing hundreds of crunches forward and to the side, and back and forth, twisting, and crunching. In their mind they are targeting areas and crunching that fat away.

The spot reduction method has been around for decades and will probably never die. It seems everyone wants to reduce their waistline and marketers know this is by giving us fat wraps, fat burning creams, ab belts, and hundreds of ab devices you can buy off TV. People will always ask me one burning question about all these products do they work? Do they burn fat off your stomach? “NO!” There is not a cream, ab device. or wrap that will burn fat off your stomach. So is doing hundreds of crunches a waste of time? No, because you can definitely strengthen your stomach muscles especially if you are doing the right exercises but these exercises will not burn fat. Even though we are told and people still believe I am here to tell you cannot pick the one spot you want to burn fat and do one exercise to target that area and lose fat in the area alone. Fat is burned by your muscles proportionally throughout your body. How do you lose fat off your stomach then? You can lose fat by following a structured full body (not just stomach) resistance training, moderate aerobic exercise, and solid nutrition.

So if you want to abdominal/stomach exercises to strengthen your stomach and core and not necessarily burn fat what are the best and the worst?

Let’s start with the worst. If you want to strengthen your stomach and core (your lower back, oblique’s, abs, and pelvis muscles) then get off the ab/crunch machines.

The crunch machines you see at commercial gyms are probably the most over used and most ineffective machines for strengthening your core and seeing results at your waistline. Not mention most of the time when I see people using this machine they’re using lots of weight and their momentum to propel themselves forward rather than using muscular control. Secondly, the abs hardly even contract during this exercise, and when they do it is a very brief period. The sad thing is many trainers or gym employees at the gym actually give this machine to their clients or members as an effective way to strengthen their core and burn fat off their stomach. Also, if this employee was educated they would know these machines target only the anterior (front) muscles of the abdominal wall and will do little for their client. I see a lot of people who use this machine religiously everyday and they are actually creating an imbalance because they are strengthening the front muscles and not the stabilizers, back and sides. This will create an imbalance because a crunch machine is a stable hunk of metal and it will only isolate the front muscles, the side, lower back and stomach stabilizers muscle will not be activated this will lead to a weak back and strong front.

The most effective and efficient way to work your stomach muscles and core is to do exercises that work all your stomach muscles in harmony. The best way to do this is to train your core and abs in an unstable environment by using a stability ball, bosu ball and using body weight on the floor or ab board. Doing exercises like squats, and dead lifts are great for your core as well as isolation stomach exercises like stability ball crunches, planks, and bosu ball jackknifes in an unstable environment with proper form will allow you to strengthen your entire core safely and effectively.

In summary:

1) Ab exercises are not effective for burning fat off your stomach. Focusing on eating the right foods, do full body resistance training, and moderate aerobic exercise will be much more effective.

2) If you want to train your core effectively get off the machines and focus on doing full body exercises like squats, dead lifts, and isolation exercises like stability ball crunches and planks.


Look for Mistake #5 Coming soon!

Your Fitness and Nutrition Coach,

~David Modderman

0

medical-poster

“Eat Right and Exercise” I am sure you have heard this phrase a number of times.

Whether it be from the doctor or friends it is phrase that has been used religiously in our society.

Very often when you visit a doctor or person in the medicial field. They often give you a prescription to help lower high blood pressure, lower cholesterol and diabetes, and even help lose weight. They don’t always focus FIRST on treating disease and health ailments with exercise and nutrition like I would suggest. In my professional opinion the right nutrition and exercise should be always the first option before any medication is prescribed.

However, if you have a good doctor he/she will also suggest you try to treat your issue with “Eating Right and Exercise.” Yet they really never seem to tell you what eat right and exercise really means and should mean to you.

What should “eating right” really mean for you?

I recently recording a video to explain what “Eating Right” should mean to you.

You can find the video below:

Look For Part -2 Before the weekend “What The Right Exercise” should be for you and your goals.

Your Fitness and Nutrition Coach,
~David Modderman
david@davidmodderman.com