Why Running Relieves Stress

Why Running Relieves Stress

That great feeling you get after running is called a runner’s high. Running can be an intense workout and intense workouts can burn off the hormones of stress. With that in mind, it’s easy to see how running relieves stress. Why does that occur? It’s all about the fight or flight response. In early man, the fight or flight response prepared the body to run or fight. It was important when wild animals or attacking tribes might cause death. Today, stress isn’t as simple as fighting for your life. It comes in the form of traffic jams, crying babies and rude shoppers. While it might feel good, fighting or running in these situations aren’t necessarily appropriate.

Your hormones don’t know the difference.

You’re hardwired for the fight or flight response, so it doesn’t matter what type of stress you experience, the body prepares for both fleeing and fighting. There are several ways to deal with the situation. You can burn off those hormones with activities that simulate either fleeing or fighting or learn to control the level of stress. Sometimes, control is out of your control. So, the changes occur. Your heart starts pounding, your blood pressure rises, your pupils dilate and digestion slows. You may even have brain fog.

It’s about the flight in fight or flight.

When you’re running, you’re doing the very activity that burns off the hormones of stress. You’re taking flight, even if you aren’t running from a predator. You not only burn off the hormones of stress, you also increase the production of hormones that make you feel good. Not only that, the increased circulation sends more blood to your brain, clearing up brain fog in the process and making your entire body feel better.

Exercise of any type, including running, is a adjunct therapy for anxiety and depression.

Stress contributes to anxiety and depression. In fact, among the many causes of both anxiety and depression is stress. Many therapists are using exercise, whether it’s strength building or running, as an adjunct therapy. Several studies show that it works as well as drugs and has no side effects except a healthier body. In this case, it’s a combination of burning off stress hormones and increasing the happy hormones that cause a runner’s high.

  • If you participate in vigorous physical exercise, like running, you’ll not only burn off stress, you’ll improve your body in other ways. It helps reduce blood pressure, which lowers the risk of stroke or heart attack.
  • The changes caused by stress and high hormone levels remain if you don’t burn off the hormones, which can cause serious conditions. One hormone, cortisol is linked to increased belly fat.
  • Running, like any strenuous exercise, has an effect on your microbiome. It can increase the beneficial microbes in the body. Beneficial microbes help control mood and can improve your mood dramatically.
  • No matter what type of strenuous activity you do, it improves the overall strength and endurance of the body. That can make a marked improvement in your posture and make you look more confident. The more confident you look, the more confident you’ll feel. People will even treat you differently.

For more information, contact us today at Prime Fitness

How Exercise Helps With Mental Health

How Exercise Helps With Mental Health

If you’re like most people, there are somethings you simply do without thinking. You just somehow know it’s going to help. Exercise when under stress is one of those things that are natural for some people, but not for everyone. If you’re feeling down and out and ready to get under the covers and sleep for the rest of the day, going for a run, working out hard and doing something active may do more good. That’s because exercise helps with mental health.

You’ll burn off the hormones of stress that might be the cause of serious problems.

There’s a lot of evidence from studies that depression and anxiety can be caused by stress, among other factors. When you exercise, even if it’s not strenuous, studies show it can help improve depression and anxiety. Some therapists are actually using exercise as an adjunct therapy either in coordination with drugs or instead of drugs.

You improve your self-image with exercise.

Exercise builds strength. It improves your posture. You’ll walk taller and look more confident. People will treat you differently, with more respect. That will improve your self-respect. There are a number of studies that the minute they start an exercise program, their self-image improves. Once the physical changes start occurring, with more energy and an improved body, not only does it make people more confident and prouder, it improves their overall mood and attitude toward life.

Your circulation will improve.

Exercise stimulates circulation, sending nutrient and oxygen laden blood to all parts of the body, which includes the brain. A number of studies show that exercise boosts cognitive abilities and reduces mental decline that comes with age. It can help create new brain cells and boosts the functioning of the hippocampus that’s the processing center for memory. Exercise increases two neurotransmitters, GABA—glutamate and gamma-aminobutyric acid. In people with depressive disorders, they’re depleted, but return to normal when depression ends. Studies show exercise increases the pathways to return the neurotransmitters to a normal level.

  • Exercise also helps you sleep better and increases energy levels, which also important for reducing the effects of depression. You also have more energy, which can help mental health.
  • Exercise can be a good replacement for other coping mechanisms that aren’t beneficial, such as drugs, smoking and alcohol. It helps the person exercising feel more in control, which can improve overall mood.
  • Exercise helps turn your attention to away from your problems and focus on the exercise. Just taking a break from problems can bring relief. It gives you the time to put things into perspective.
  • Exercise increases the beneficial microbes in your gut. These beneficial microbes affect a lot of the functions in the body, including your mental health. They provide enzymes that improve your overall mood and attitude.

For more information, contact us today at Prime Fitness

Focus On Your Fiber

Focus On Your Fiber

One topic that’s not the focus of conversation at parties or when good friends get together in Totowa, New Jersey, is fiber. Let’s face it, fiber just isn’t that exciting. However, fiber is extremely important when it comes to your diet, especially for weight loss and colon health. Most fruits, vegetables and whole grains are high in fiber, so it’s easy to increase it in your diet, just add a few more fruits and veggies or opt for whole grains.

Not all fiber is the same.

There are two types of fiber and you need both. One type of fiber is soluble fiber and the other is insoluble. Soluble fiber becomes a gel as it absorbs water. It provides several things for the body. Soluble fiber makes you feel fuller longer, since it slows digestion. It helps keep your stool softer so you can pass it easier and also feeds the friendly microbes in the digestive system. It also helps slow the absorption of sugar in the intestines, so you don’t have spikes. Insoluble fiber adds bulk to stools, which also makes them easier to pass. It also increases the speed that food travels through the colon.

Identifying foods high in fiber is easy.

Just go to the produce section and you’ll find most of the foods high in fiber. Also, look at whole grains and seeds, such as flax seeds and psyllium husks. Many of the sources of insoluble fiber, like apples (when you eat the peel) and beans, are also good sources of soluble fiber. Top selections for soluble fiber include whole grains, beans, apples, broccoli and sweet potatoes. Top insoluble sources are beans, greens, celery, berries, oat bran. Always eat the whole fruit and vegetable and not just drink the juice, since it has no fiber. While juicing may provide a concentrated form of nutrients, most of the fiber is removed. Opt for a smoothie from the blender.

Increasing fiber in your diet also increases the nutrients you get.

There’s a lot of reasons you’ll boost your nutrition when you eat foods that naturally contain fiber. The main reason is that foods naturally high in fiber tend to be high in other important nutrients. It regulates the absorption of sugar that can reduce the number of friendly bacteria and feeds the beneficial microbes that break down the food to nutrients the body can use. Those same microbes also create enzymes that affect both your immune system and emotional health.

  • Fiber fills you up, not just because it provides bulk and slows digestion, but also because it increases the satiety hormone and decreases the hunger hormone, which is the opposite of what sugar does.
  • You’re better off getting fiber from fruits, vegetables and whole grains than from supplements. It’s easier to get too much fiber from supplements. Increasing your fiber too fast has negative consequences. It can cause both constipation and diarrhea, bloating mineral deficits and GERD.
  • Don’t forget to increase your water intake if you’re increasing fiber, particularly if you’re not increasing it via fruits and vegetables. Soluble fiber requires water.
  • As you age, you need less fiber, but it’s not a big difference. For women under 50, the amount required daily is 25 grams, but over 50 it’s 21 grams. Men under 50 require 8 fewer grams of fiber than those over 50.

For more information, contact us today at Prime Fitness

What Foods Have Negative Calories?

What Foods Have Negative Calories?

Are there foods with negative calories? Are there foods that really take more energy to digest than what they contain? The calories burned to digest food is called the thermic effect. About 10% of all the calories you consume are used in this way. Foods higher in fiber, such as fruit and vegetables, tend to burn more, approximately 20%. Protein uses about 30% and fat only burns 3%. Fruits and vegetables are low in calories and high in fiber and water. Are they actually the key to a negative calorie food? One thing is certain, you’ll get to eat more, get more nutrients and feel fuller when you consume fruits and veggies.

Celery may actually be a negative calorie food.

Food that is low in calories and high in water and fiber may actually burn more calories than they contain. Celery fits that description. With so few calories and so much fiber, it’s something to consider, but there’s no scientific proof that celery has negative calories. One thing is certain, it helps you lose weight, plus celery is a natural diuretic if you have water weight. It lowers inflammation, reduces hypertension, aids cholesterol balance, boosts metabolism, improves digestion and helps the body in many other ways.

Caloric intake for most fibrous fruits and vegetables is low, zero or negative.

You have to chew most fruits and vegetables quite a bit, especially if you’re eating the peeling or they’re extremely fibrous. They also fill you up do their high water content. Think cantaloupe and watermelon for example. They have almost no calories due to their high water content and thermogenesis—the body’s requirement in calories to digest a food. Other foods that are low in calories but take a lot to digest include leafy greens.

Spices have almost no calories but flavor your food and require calories to digest.

Boost your calorie burning with hot spicy foods and cayenne peppers. Hot food, like hot peppers boost calorie burning, since it builds heat in the body. The increase in the body temperature causes a boost in your metabolism. You can add hot herbs and spices to your food to lower the calorie count. Other spices and herbs that help burn more calories include cumin, cinnamon and turmeric.

  • Eat noodles while you burn more calories. Of course, these aren’t regular noodles, but ones from vegetable sources, like zoodles made from zucchini or natural noodles from spaghetti squash.
  • Make a salad of beets, kale and spinach to burn fat. These foods are low in calories and while may or not contain negative calories, are especially good for weight loss and overall health.
  • Steamed baby asparagus with a little lemon and spice is the perfect side dish that may take your calorie count to the negative side. No matter how you make asparagus, the calorie count is low and thermogenic effect is high.
  • The way you prepare any food, celery, cabbage, asparagus or beets included, will also make a difference. Celery on a salad may cut your calories, but French fried celery (yes, there is such a thing) doesn’t have negative calories.

For more information, contact us today at Prime Fitness

Why Are Kettlebells So Effective?

Why Are Kettlebells So Effective?

A kettlebell is basically a steel ball with a handle. They originally were called pood and were a specific weight. They were used in the Russian marketplace to measure grain and other consumables. As time went on, locals had contests at festivals to see who could lift the most weight or the heaviest pood. Later it was discovered how effective they were at building muscle and strength, not just in the upper body, but total body strength. That’s when kettlebells were used in military training in Russia. Later they were used to train Olympians and then became popular throughout the world.

Kettlebells make a workout more intense.

You’ll get more benefits from a kettlebell workout in less time. Not only does it build strength in all muscles, particularly the core muscles, it improves endurance, balance and flexibility. That’s because the center of gravity is constantly changing with kettlebells. While dumbbells and barbells have their center of gravity is in the middle, the center of gravity in kettlebells is just about six to eight inches beyond your grip, so it’s always changing. It makes it more like doing everyday activities and works core muscles to improve balance.

You’ll work more muscles with kettlebells.

An easy, beginners move, with kettlebells can work as many as 600 muscles by the time you complete it. That’s due to its off center nature. Because it’s off center, you use the stabilizer muscles in your back and abdomen to help balance your body. That’s one reason it burns more calories than dumbbells and burn about 15 to 20 calories every minute you workout.

You know how it improves strength and balance and it also boosts endurance and flexibility.

A kettlebell workout is a good cardio-vascular exercise. It gets your heart pumping fast and that improves your entire cardio-vascular system. It’s the complete workout, since it also improves flexibility. That swinging motion increases the range of motion. It also builds muscles during both the shortening and lengthening process of swinging, giving you results faster.

  • One benefit of using kettlebells for cardio, compared to other types of cardio like running, is that it’s low impact. It doesn’t have the same effect on your joints, since your feet never leave the floor and there’s no jarring movement.
  • Kettlebell workouts build functional fitness and a great alternative to regular workouts. They replicate movements people do daily, which is often off center movements. They can help prevent injury.
  • Regular strength building workouts add to strength building workouts that tend to focus on larger joints. Kettlebells work smaller muscle groups that keep joints aligned to build strength and protect them from injury.
  • Kettlebell workouts are fun and can be done almost any place. When a workout is fun to do, you’ll be more apt do stick with a program. For strength building, use heavier kettlebells, but for flexibility use lighter ones.

For more information, contact us today at Prime Fitness

Is Alcohol Making Me Gain Weight?

Is Alcohol Making Me Gain Weight?

Getting back to a social life on the weekends or after work is making a comeback in Totowa, New Jersey, since the pandemic. While you may have gained weight during the pandemic from lack of exercise and poor eating habits, switching to alcohol won’t help you lose it. In fact, it will make you gain weight if you’re not careful. Drinking a glass of red wine may actually be good for because of the resveratrol and other polyphenols, but it still contains calories. A 5 to 6 ounce glass of wine contains between 125 and 160 calories. There are negative effects of alcohol on the body, which include physical and mental diminished performance, increased risk of diabetes and liver disease.

It’s all about moderation, since alcohol is just empty calories.

Eating a cookie won’t kill you or destroy your plan to be healthier. Eating nothing but cookies or bags and bags of cookies is where the problem occurs. Alcohol is the very definition of empty calories in most cases. While some alcoholic drinks, like red wine, contain a few nutrients, most are just quick energy, since alcohol is used first, anything combined with the alcohol is stored as fat.

For women past menopause it’s worse. The fat is stored around the middle as belly fat.

The enzyme ALDH1A1—Aldehyde Dehydrogenase 1—causes this. This enzyme is suppressed when estrogen levels are higher, but when they drop, it becomes a problem. It causes fat build up around your belly—visceral fat. Visceral fat builds around the organs during middle age in women as estrogen levels drop. Not only do you pack on the pounds with alcohol, you put them on you belly and waist, not the place anyone wants more fat. It can crowd the organs and cause health issues.

Even one drink can slow the process of burning calories.

When the body is processing the alcohol in the wine or cocktails you just drank, it puts a pause on fat burning. The hormone that naturally elevates blood glucose levels so your body breaks down body fat—glucagon—doesn’t work as efficiently or at all in some cases. The liver is programmed to handle the most important things first, like ridding the body of poison and alcohol is registered as poison by the liver. It puts off doing other jobs, like breaking down body fat. One unit of alcohol takes an hour to process, so during that time you won’t be burning fat.

  • The liver’s task of ridding the body of poison means it doesn’t maintain glucose levels in the blood, and they drop. That can give you a case of the munchies that also mean increased consumption of calories.
  • Alcohol can cause insulin spikes, which can lead to weight gain and insulin resistance that slows weight loss. You can drink in moderation, but it slows the process of weight loss.
  • Used in moderation, some types of alcoholic beverages may actually provide benefits, such as improved immune functioning, heart healthy benefits and even lowered risk of dementia.
  • If you’re trying to build muscles, drinking alcohol can impede the process. It reduces testosterone levels and lowers metabolism, since it interferes with muscle gain.

For more information, contact us today at Prime Fitness

Ways To Exercise As A Couple

Having fun and enjoying an active lifestyle can bring to people together to create memories that last a lifetime. Many people in Totowa, New Jersey, enjoy the time they spend together in pursuit of an active lifestyle. For those that don’t share the same interest in a specific sport, finding a way to exercise as a couple is important, but not that challenging. There are many reasons working out together is beneficial. Lots of those reasons are the same as the ones that make workout buddies a good idea.

If you’re starting a workout program with a spouse, both of you have to make a commitment.

If just one person in the couple is dedicated to getting fit and the other couldn’t care less, but just wants to keep peace, it will be far harder to stick with the program. Make sure you’re both committed before you start. It takes being really honest with each other, but extremely important. One thing that makes couple workouts more attractive is that it improves their sex life and overall relationship. Create a plan and schedule the workout at the same time each day. Make sure it includes strength, flexibility, balance and endurance training.

When your spouse is your workout buddy there are benefits, but also drawbacks.

I don’t know why it is, but sometimes people fail to meet commitments with a spouse that they’d meet with other people. Probably because they feel more secure in the relationship. Set the ground rules. Maybe you won’t workout together every day and make alternate days at the gym your date night. Find ways to workout together whether it’s as simple as a walk, shooting hoops or doing squats or bodyweight exercises during commercials when watching TV.

Doing couple exercises can be more fun and more challenging.

Change up squats to make them more fun. Start back to back-to-back in standing position with arms intertwined. Then both of you do a squat until your thighs are parallel to the ground. Alternate with ones that start back-to-back with arms folded in front. Do a couples plank, facing each other. It’s a regular plank, but in the middle, each raises one hand and you do a high five, then back to starting position. Modifying old favorites can make them fun again.

If you aren’t sure where to start on your workout program, we’ll be glad to help. Since you’ll each have different goals and fitness levels, working with a professional is important. Remember men tend to lose weight and build muscle faster, so we help keep it realistic.

Having a spouse as a workout partner provides benefits, like emotional support and even some competition.

There are definitely benefits to having a spouse as a workout partner, like having a spotter or cheerleader for motivation.

If you want a real challenge that’s lots of fun, consider kettlebell training. There are other things you can do with a spouse, like wheelbarrow exercises. Learn new ways to get fit with us and practice at home.

Does Exercise Help With Depression?

Does Exercise Help With Depression?

If you’ve ended a relationship or had a rough day at work, it’s normal to have a case of the blues. However, if feeling down and depressed occurs every day, you may need some help. Severe depression requires professional help, but if it’s mild, you might be able to get help with depression from exercise and a healthy diet. In fact, exercise is an adjunct therapy used by some counselors.

Exercise can help burn off stress hormones and create ones that lift your spirits.

The fight or flight response is built into man when life’s stressors included wild animals and warring tribes. Today’s stresses include traffic jams and angry bosses. Stress that isn’t resolved can lead to depression, so finding ways to resolve the stress is important. Exercise can do that. It helps burn off the hormones of stress and causes the brain to trigger the production of hormones that make you feel good. It also aids in neurogenesis, which aids in creating new brain cells, so it can help prevent mental decline.

The exercise helps boost circulation, which is important.

Vigorous aerobic exercise gets your blood circulating and studies show it is one of the best depression-fighting types of exercise. It doesn’t have to be intense, but you do have to keep moving. The more intense the workout, the harder you work and that boosts happy hormones, like endorphins. These hormones are meant to deal with pain and act like a natural morphine. They produce a sense of well-being that replaces the feeling of depression.

Strength training can also help.

Studies show that strength training can aid in relieving depression. Some impressive results came from a study on stroke survivors. After just ten weeks of strength training, there was a marked decline in signs of depression. The results were seen as a combination of the actual exercise and the feeling of more control and mastery of their body that helped improve their mood and diminished anxiety.

  • To get that boost and feel better, the exercise doesn’t have to be fancy. It can be as simple as jogging, running or walking 30 minutes a day. If you start with walking, you can slowly increase the pace as you get fitter.
  • Mild exercise like tai chi and yoga can improve flexibility and the slow movements can even help lift depression. Studies show both have helped make significant improvement in people that were depressed.
  • If you’re not ready for formal exercise, just turn on the music and dance. Make it a motivational song or one that’s happy. The combination of the lyrics to the song and the movement can help boost your spirits.
  • If you’re suffering from severe depression, don’t hesitate to get professional help. You can always add exercise as you work with the professional. For those bad days, or mild depression, get out your running shoes or go to the gym. You’ll feel better after you do.

For more information, contact us today at Prime Fitness NJ

Is Eating After 8pm Bad?

Is Eating After 8pm Bad?

Is eating after 8pm bad for you? Does it affect your digestion and make you gain weight easier? Do you need those bedtime calories to sleep soundly and get to sleep quicker? That’s a conundrum that’s plagued humanity for the last few decades. Not only does what you eat before bedtime make a difference, how much you eat is also important. There are also questions about physical problems eating too late can cause, like acid reflux.

Is there a link between nighttime eating and gaining weight?

Some studies say there may be, while other studies show the opposite. The truth is, a calorie is a calorie, no matter when you eat it. However, consuming food within a certain window of time, automatically limits your intake of food. If you cut out food after a certain hour, you’re automatically cutting out calories from your diet, most of which come from foods that are ready to eat, like pastry and junk food. So, eating late can cause an increase in calories because it allows you to eat more food. That will cause weight gain.

Why would you eat at night?

Man was wired for survival long before refrigeration or grocery stores. If you’re hungry, that original instinct triggers your brain to stay up and look for food. Our lifestyle has evolved, but the same instincts remain. If you have problems with insomnia on an empty stomach, keep foods high in tryptophan available for a late night snack. It’s an amino acid that helps create niacin, which is necessary to make serotonin that can help you sleep. Foods that are high in tryptophan include eggs, cheese, chicken, milk, soy and turkey.

Choose your late night snack wisely and include it in your overall diet.

Just like foods with tryptophan, foods that contain melatonin can be beneficial for sleep. Melatonin improves the circadian rhythm and that can help treat insomnia and improve sleep disorders. Is jet lag a problem? Blame it on messing with your circadian rhythm. Almonds are one source of melatonin. Pistachios, eggs, milk, goji berries and fish are also good sources. Increasing your vitamin D can also help, especially when it’s combined with omega-3 fatty acids because it boosts serotonin production. Tuna, salmon and other fatty fish provide both.

  • Consuming food with magnesium can also help improve the quality of sleep. It lowers stress hormone levels. Almonds contain magnesium, so one ounce at bedtime may be beneficial.
  • If you eat at night, make sure you eat light with foods that are easily digested. Your body needs activity to digest food, especially a big meal. Avoid fatty food, like fries or chips. Saturated fat affects the quality of sleep, interrupting NREM sleep.
  • Be prepared if you know you’ll be hungry before bed. Make a parfait in a small mason jar with a lid containing Greek yogurt, walnuts and black cherries. Store it in the refrigerator. Have a fruit bowl ready that has cherries and kiwi—for the serotonin—and bananas for the magnesium.
  • Focus on carbs before bed. They’re easier to digest and help you sleep better according to one study. Again, this may relate back to earlier instincts that allowed man to relax when his belly was full.

For more information, contact us today at Prime Fitness NJ

Foods That Can Help You Look Younger

Foods That Can Help You Look Younger

You already know that a well-balanced diet is good for your health and it also can keep you fit and slim, but did you know the foods you eat can help you look younger pr age you more quickly. That’s right! You not only are what you eat, you’ll look it, too. Those chips and cookies may look good but before you know it, all that junk food can add extra wrinkles and dull your complexion. If you look in the mirror and it seems like a stranger….a much older stranger….is looking back at you, maybe it’s time to start cleaning up your diet. To make the change even faster, get daily exercise, too.

Don’t fear fat, include healthy fat in your diet.

You’ll notice the word healthy was right before fat. That’s because not all fat is good…just as not all fat is bad. Trans fat is unhealthy and can age you. It’s found in fast food, snack food like chips, fried foods, non-dairy creamer, premade cake frosting, donuts, pastries and even commercial pizza dough. Avocado oil, olive oil and fatty fish contain the type of fat that is anti-aging. Some believe it’s the anti-inflammatory properties that keeps the elasticity in the skin, others think it’s the prevention of skin damage from the sun. Whether you’re eating avocados or enjoying fatty fish like salmon, you’ll be protecting your DNA. Fatty fish contains astaxanthin, which also improves hydration and elasticity.

For healthy skin, you need the right building blocks.

The produce section of your grocery, not the skin care section, is the key to beautiful, youthful skin. You need a colorful selection of fruits and vegetables for gorgeous skin. Red, yellow and orange produce is loaded with beta-carotene. It’s an antioxidant that prevents free radicals from damaging the DNA, causing cell damage and death. Blue, purple and green fruits and vegetables also contain different antioxidants. Vitamin C, for instance, is an antioxidant and important for the production of collagen. You’ll get it in citrus fruit, but also red bell peppers and broccoli!

Cut out food with added sugar and snack on nuts and fruit.

If you’re grabbing a candy bar at break, you’re causing your skin to wrinkle by making it lose both elastin and collagen. Sugar in your diet can cause AGE—advanced glycation end products. Those cause wrinkles by diminishing the elastin and collagen. Grab fresh fruit for a snack or include nuts. Nuts can boost the amount of collagen in the body and help prevent skin from sagging. The omega3 is what does it and walnuts contain a high amount.

  • Add spices to your meals and keep those wrinkles at bay. Cinnamon boosts collagen production. Capsaicin, the substance that makes chili peppers hot, slow age-related skin cell changes. Ginger can help reduce age spots.
  • Cutting out highly processed food, like white bread can help lower inflammation, which can increase aging. Increasing vitamin C in your diet reduces wrinkling, normally associated with aging. Eat strawberries dipped in dark chocolate and you’ll improve skin hydration and thickness.
  • Make bone broth from the bones removed from meat, even rotisserie chicken. Bone broth is high in collagen, which can improve skin elasticity and reduce wrinkling.
  • Make wrinkles less noticeable by eating food high in lycopene, like tomatoes. One study showed women who at food high in lycopene reduced the depth and visibility of wrinkles in 15 weeks.

For more information, contact us today at Prime Fitness Studio