Archives for "Nutrition"

Life. That is my excuse. As many of you know I have a pretty big thing happening to me in 43 days and that little item is really taking a big portion of my time and thoughts. For those who don’t know this little thing is the Ironman. The mother of all triathlons, 2.4 mile swim, 112 mile bike ride and followed by a marathon (26.2 miles) and this must be done under 17 hours.

Believe it or not I took a night off. I am watching the St. Louis Cardinal game on TV so I thought while the Cards beat the Pirates tonight it is good night to reconnect with something that remains dear to my heart, fitness and health.

So I believe the last time we connected we where talking about food. Ah food always a favorite subject of mine. We covered the grocery store, fruits and vegetables, breads, seafood (reminds me sushi tomorrow, ummmmmy), meats/poultry and dairy/eggs.

Actually the dairy/eggs post was suppose to be a two parter, so if you like to review please go back to the post labeled cluck and moo. That post really went over portion sizes and why dairy should be in all our diets.

So the dairy rules:

1. Enjoy cheese in moderation - good news great source of protein and calcium, bad news plenty of saturated fat and sodium. In fact cheese generally has about 6x the amount of saturated fat compared to beef tenderloin and 1-ounce of cheese has close to 10% of your daily sodium.
2. Choose fat-free or low-fat dairy products – remember it is calories in and calories out. Here is a chance to cut back on the calories and still retain the benefits of milk.
3. Eggs are very good for you – 1 egg has 13 essential nutrients all in a 70 calorie package.
4. Raw milk not such a good idea - In fact this has been in the press lately! Simple raw milk contains bacteria which is not healthy for pregnant women, children, elderly and immune compromised people. Simply play it safe.
5. Are you lactose intolerant? – If you have a background that comes from a non-Northern European background your chances are higher to be lactose intolerant.
6. Is the non-dairy product your buying calcium fortified? – Read the labels.

Milk: all per cup

• Fat Free (skim) – 83 calories and 306mg calcium. Great for everyday use!
• 1% – 102 calories and 290mg calcium, second best choice because of the calorie count
• 2% – 122 calories and 285mg calcium with 4.8g fat (3g being sat fat)
• Whole – 146 calories and 276mg calcium, great for kids under 2 but after that switch to a lower fat or fat free milk.
• Half and Half – 315 calories, there is a fat free version.
• Heavy Cream – 821 calories, simply no!

Cow or soy? Both are close in how much protein you get, but make sure the soy milk is fortified with calcium because it only has a fraction of what the cows milk offers.

Yogurt:

• Low-fat or fat-free yogurt
• Watch out for high-sugar yogurts – better to buy a vanilla yogurt and add in your own fruit.
• Greek vs. Regular -Yes. Greek has more protein and Regular has more calcium.
• Probiotics – Right now yes, but there are many more studies coming. Watch out for the marketing and look more science.

Cheese: 1/4 cup

• Fat-free – 45 calories, taste and texture might not be pleasing
• Reduced-fat – 86 calories taste and texture better but also has 4.3g of saturated fat
• Whole-milk – 114 calories and 6g of saturated fat
• Swiss cheese is low in sodium
• Cream Cheese? Make it fat free
• Processed Cheese?  NO! It really isn’t cheese at all and generally found as cheese dip.

Butter: Per Tablespoon

• Stick Butter – 100 calories with 7.2g saturated fat – great for baking
• Cultured Cream Butter – 100 calories with 7g saturated fat
• Yogurt Based Butter – 45 calories and 1g of saturated fat – great for everyday use
• Whipped Butter – 68 calories with 4.8g saturated fat
• European-style Butter – 100 calories and 7g saturated fat
• Light Butter -65 calories and 4.5g saturated fat

Eggs:

• Forget the yoke. right? Maybe. The yoke does contain all the egg’s fat, but you will miss out on the omega-3’s, half the protein, most of the vitamins and all of the antioxidants.
• White is right. Yes it contains half of the eggs protein and most of the minerals.
• Small egg – 54 calories
• Medium egg -63 calories
• Large egg – 72 calories
• Extra Large egg – 80 calories
• Jumbo egg – 90 calories and that poor chicken, ouch.
• What is egg substitute? Mostly egg white with food coloring. Generally there are added flavorings, but you will miss out on the benefits of the yoke.

Moving forward I will try my best to keep these posts coming. I can’t promise anything until the Ironman is over, but I believe these posts are a very important part of growing this company called The Fitness Buddy.

So until next time… Your Fitness Buddy and the Cards are winning with Albert hitting a HR!

I have made it known that I love Sushi! In fact as of right now if I could have only one thing to eat the rest of my life Sushi would be the first on the list. If the eating gods said OK you can have two items this would be an easy choice Ice Cream!

I have a saying there are three food groups

1. Chocolate
2. Peanut Butter
3. Carmel

If Ice Cream comes with one of these items it is good, two is better and three? Well game over!

Now you are probably asking what does this have to do with the title cluck and moo? Well, ice cream comes from moo. This post we are going to discuss Dairy and Egg products and why again why we as Americans are mislead or better misinformed about this very important food group. Let me start by correcting myself from the beginning of this post. Yes, I love Ice Cream but do not take this as me meaning this is the only dairy product you should have. Of course in all these Eating Buddy post I hope you are getting a familiar message, which is EVERYTHING IN MODERATION. Even Ice Cream!

So why should we eat dairy?

• Calcium
• Vitamin D
• Protein
• Vitamin B12
• Vitamin A
• Phosphorus

Why should we eat eggs?

• Protein
• Iron
• Vitamin B12
• Folate

How much a day?

• 3 servings of milk or other dairy products
• Eggs aim for 1 to 1 1/2 servings

Serving Sizes:

• Processed Cheese = 2 ounces
• Shredded Cheese = 1/3 cup
• Natural Cheese = 1  1/2 ounces
• Low Fat or Fat Free Milk = 8 ounces
• Low Fat or Fat Free Yogurt = 1 cup
• Egg = 1
• Egg Substitute = 1/4 cup
• Cottage Cheese = 1/2 cup

Make a healthy choice:

• There the word again moderation - Cheese comes a good portion of saturated fat and sodium. In fact cheese has more than 6x the amount of saturated fat than a beef tenderloin. Plus 1 ounce of sliced cheese contains about 10% of the daily amount of sodium.
• Fall in love with fat-free or low-fat - Less in calories and less in saturated fat.
• EGGS ARE GOOD FOR YOU – One egg has 13 essential nutrients and only about 70 calories.

Watch out for these:

• Raw Milk - One word Bacteria. Especially if you are pregnant, a child, elderly or with compromised immune systems.
• Are you lactose intolerant? - A high portion of adults from non-Northern European backgrounds are Lactose Intolerant.
• Nondairy sources of calcium – Make sure you read labels carefully and the product is fortified with calcium.

I will write a second second cluck and moo post shortly, that goes over each category in length.

Until next time Your Fitness Buddy…

• Topics covered to date have been the following:
• How to shop at a grocery store
• Tips on how to eat healthier
• Fruits and Vegetables (the mom’s like that one)
• Bread, yummy warm bread… hmm…
• Seafood, all of a sudden I am thinking of sushi again

So now we move onto another favorite I am speaking of things that go moo, cluck, oink, baa, and gobble. I know there are those people out there that choose not to eat meat, but that is not me. Not much makes me happier than a perfect hamburger. But there is so much confusion out there especially towards red meat you might not know what to do.

Why eat meat and poultry?

• Protein
• Iron
• B12
• Zinc
• Phosphorus

All things needed for a healthy diet.

How much?

5 to 6 1/2 ounces per day (notice that does not say a 1/2 pound cheeseburger with fries and a coke)

Serving sizes: (1 serving)

• Chicken Breast – 6 ounces
• Pork Chop – 4 ounces
• Steak – 4 ounces
• Lamp Chop – 4 ounces
• Boneless Veal Chop – 4 ounces
• Burger Patty – 1/4 pound

Notice something? Yes we as Americans are probably eating more than one serving size of any of these meats or poultry. I am thinking we are closer to two, three or even more is common.

Time to get healthy with meat and poultry:

1. Choose lean cuts. Ground round less than 15% fat is a better choice or even better ground turkey breast.
2. Always remove skin and trim off the fat. If you remove the skin from a chicken breast reduces the calories by 42% and fat by 88%! Remember me talking about smart choices, here is an easy one.
3. Portions Portions Portions! Hint: a steak should be about the size of a deck of cards or a closed fist.
4. A nine letter BAD WORD! Processed! Not all bad words come in four. Again the more human involvement the worse food becomes.
5. Marbles are supposed to be round, not found in meat. Marbling does add flavor, but is a big portion of the saturated fat found in meat. Leaner is always better.
6. All meat is bad! At least that is what the headlines say. Well imagine that, the press only tells a portion of the story. Yes red meat CAN have a high amount of saturated fat, but with smart choices this can be cut way back. Again LEANER IS BETTER!

Beef

Lean Cuts - Look for words like Choice or Select, not Prime

• Bottom Round Steak
• Tri Tip
• Shoulder Tender
• Shoulder Center Steak
• Top Round Steak
• Loin Top Sirloin Steak
• Bottom Round Roast

Ground Beef – Aim for less than 15% fat, 10% or 7% is even better for you.

Terms:

• Grain-fed or Grass-fed? Grass fed healthier, but more expensive.
• Natural must not contain no artificial ingredients and minimally processed
• Organic – The animals are not given hormones or antibiotics, fed on a pasture for at least 120 days.

Veal and Lamb

• Generally a leaner cut of meat
• Leanest cuts are are found around the leg
• Also generally more expensive

Pork

• Leanest choices boneless top loin chops, boneless top loin roast, center loin chops, center rib chops or bone in sirloin roast.
• Look for no hormones added, natural or no antibiotics
• Ground pork labeled lean has less fat and calories than ground sirloin
• Ham generally has more sodium than other meats
• Pork sausage generally will have a large amount of saturated fat, calories and sodium. Check the labels!
• Bacon also has a high amount of saturated fat and sodium (sorry should be kept to a minimum)

Well looking at this post it is getting kind of long, so I am ending it and will take up the topic of poultry on the next post.

Until next time, Your Fitness Buddy!

What is the potato chip saying;  ”You just can’t have one?” Well when it comes to Sushi that is my potato chip. Now before you say yuck or man you are strange, it did take sometime to develop the taste for the wonderful tasty morsels. But now watch out, so as I have stated before keep an open mind, I will try to keep my sushi portions down to a couple of plates.

Fish, in my 250 lb days consisted of the Fish sandwich from the local drive-thru (sad in a way because there was a time I lived in Florida and didn’t eat much fish.) Once I started to add fish into my diet things did improve for the better. Now eating fish was not the direct reason I lost the weight, but it proved to be a nice addition to the weight loss.

So here fishy, fishy…

Why eat fish or better yet seafood?

• High quality protein (good for repairing those muscles)
• Healthy unsaturated fats, especially those prized Omega-3’s
• Little or no saturated fat (unless it is coming through a drive-thru)

How much? (1 serving)

• Sushi I would say six or seven plates… oh wait that is me, scratch that one off the list.
• An 8-ounce bone-in fish steak
• A 6-ounce fish fillet (did I mention not from a drive-thru)
• 6-ounces of scallops
• 12-ounces of a whole fish
• 2 pound lobster (actually 1 1/3 servings but who is counting)

What kind? It is confusing?

1. Change things up. The fresher the better. Like most I don’t have the capability to walk down to the local fish market and choose something. I get the fish from the grocery store. After a few visits to the store you can gain a pretty good sense on what is fresher. I also like to ask for them to take the skin off (if there is skin), it makes things easier at home. Change it up from time to time. If you find you like salmon give it a try for awhile, but then try something new.
2. What season is it? Usually your grocery store will have a guide on what is in season. This goes back to buying what is the freshest.
3. How long does it last? Usually when I buy fish it will be the dinner that night or the next. There are a few things to look for such as the Certified Sustainable Seafood logo (www.msc.org). They will give you a good idea on how long the fish lasts.
4. Omega-3’s as much as you can get. Omega-3’s are healthy fats. It will improve cardiovascular health, controls cholesterol and reduces blood pressure. The list is highest to lowest.

• Salmon (the winner)
• Anchovies (not my favorite)
• Sardines (another not favorite)
• Herring (ah again not a favorite)
• Mackerel and Rainbow Trout (better)
• Tuna and Mussels (now we are talking)
• Oysters and Pollock (well not so much)
• Flounder, Sole, Halibut
• Shrimp and Scallops
• Clams and Haddock
• Cod

What to watch out for.

• Do not buy fish that comes from the same source. If you do the worries come from the same exposure level. Sorry to say there are runoffs from farms and sewage treatment plants out there.
• Enjoy the planet Mercury, not mercury from fish. Mercury is not good for kids and women who are or may become pregnant or nursing mothers. The fish with the highest levels of mercury are shark, swordfish, king mackerel and tilefish.
• Organic – Just because it says organic does not mean it is. Sorry there are no regulations and the name organic becomes a marketing term.
• Medium to dark fish generally have the best levels of Omega-3’s, like salmon
• Light fish are low in omega-3’s, but higher in protein.
• There is no nutritional differences between fresh and frozen fish.
• Most shellfish is good like clams, crab, crawfish, lobster, mussels, oysters, shrimp and scallops. What is bad is the tons of butter that us humans put on these little beauties.
• When is a crab not a crab? Imitation Crab that is when. There is very little crab in imitation crab. It is a processed (bad word) seafood. Usually imitation crab has surimi which is a white fish that ground into a paste, add in a crab flavor and you have imitation crab. Sounds yummy doesn’t?

In closing fish/seafood is something you should have more in your diet? Yes, unless it comes from a drive-thru or has the word imitation. At a sit down restaurant be careful. Ask for the butter, toppings or mystery tastes on the side. That way you can determine how much of the bad stuff you like to eat.

All this talk about seafood is making me hungry, where is the closest sushi bar?

Until next time this is Your Fitness Buddy…

Ok you walk into your grocery store and walk to the WALL of BREAD. I mean seriously I remember when I was growing up there was white bread and it usually had the name Wonder on it. Today you look at the wall and think which one do I pick? In fact I am hearing to cut back on bread, so maybe I should try a bagel, no wait those are bad for you too. Well at least I know the one’s that say whole wheat are healthy or are they? The questions just go on forever and ever.

Well relax it is not that hard, just follow these three easy rules and the bread you pick should be pretty good for you.

1. Calories and Fiber – Yes this means you have to look at the little chart on the package, sorry, look for high fiber, low calories. If the fiber is low what that means that bread is stripped of its natural nutrients. High calories, I am guessing you know what that means.
2. Sugar - Bread is not a COOKIE! Look for a low amount of sugar (I hope that one is pretty obvious)
3. Whole Grains - Watch out there is marketing in the term Whole Grains. Just because the package states in big letters “9-grain”, Multi-grain” does not make them healthy or better. Look for 100% whole grain, or better yet look at the ingredients. The first ingredient should be something like “whole-wheat”, “whole grain”, “whole oats” or even “whole rye”. NOT ENRICHED….

Now I know what you are thinking, great he wants us to eat cardboard. Well in some cases you are right, there are some pretty nasty tasting breads out there. My only word of advice is you may have to go through a few loaves until you find one that you like.

The bad words or phrases when looking over the bread selection

1. Made with whole grains - usually what that means is there are some whole grains in there, but there are usually whole lot more of the bad things in the loaf versus the whole grains.
2. Enriched flour – Means there is more human involvement in making the bread or another word PROCESSED!
3. Bleached flour -Ah why would you put anything in your body that is bleached? Bleach is a chemical, right?

The Bagel!

The biggest problem that bagels have is well… they are big. These babies have been super sized over the years in fact a “typical” bagel found in a grocery store or bakery equals 4 to 5 servings size.

• Large Bagels should be no more than 250 calories.
• Mini Bagels (yes they make mini bagels) should range around the 75 calorie mark.
• It may not be the bagel, but it might be what you put on the bagel – Example a large bagel with full-fat cream cheese can equal a doughnut in saturated fat.
• Flavored bagels = sugar, watch it!
• Healthiest = 100% Whole Wheat
• Least healthiest = Plain White

You got nice Buns!

• 100% Whole Wheat buns are the healthiest
• Better have the hamburger or dog without the bun (saves you 120 to 240 calories)
• Look for fiber and less sugar

The sandwich is on a rolls (Sandwich Rolls)

• Usually a sandwich rolls are dangerous, usually the portion size is two servings so double the calories when you have one.
• Look for rolls with less than 220 calories.
• You can easily make a healthy sandwich very unhealthy

English Muffins

• Best choice of all bread categories.
• Generally offer more nutrients and minerals than other bread choices.
• Look for light multi-grain muffins

Bakery Muffins

• How about this, RUN THE OTHER WAY!
• In many cases having a doughnut is better than a muffin, even though the muffin might have bran or fruit in them.
• The problem is size, size and size.

Pita’s

• Just because they are generally skinnier than two pieces of bread doesn’t mean they are better.
• Just as you look for the healthier bread, the same precautions should be made.
• Look for 100% whole wheat and 170 calories or less.

Wraps and Flatbreads

• Generally a good choice compare to the typical sandwich bread.
• That does not mean you can drop your guard, smart choices.

Last tips for weight loss:

• A sandwich doesn’t always need two pieces of bread
• Try a burger or dog without the buns
• Need a bagel watch what is on the top
• Smaller is better
• More fiber and less sugar
• No Muffins for you! Please!

Until next time this is Your Fitness Buddy…

Why does everyone make healthy eating choices so difficult? I will say this first if it grows from the ground, comes from some type of animal and humans do not get their hands on it, EAT IT! Is that simple enough? Ok maybe it is not that simple but let’s break it down a bit more.

• How BIG? - Seriously folks? Just because the food is good for you, you can destroy the whole idea by eating the wrong portion size. Read the portion size on the package, better yet if you are unsure here is a tip. Make a fist, I’ll wait… OK look at it and that is a portion size of a piece of chicken or steak, now look at your plate, I’ll wait… what is the size of that piece of chicken or steak on the plate. Other tips use smaller plates, cups and utensils. Measure your food or weigh it, take some time but your waistline will thank you.

Commercials I have noticed while I have been writing this post and People wonder why we have a weight problem in this country.

1. Papa John’s Pizza – 2 large pizza’s for $10’s. OK not that 2 large pizza’s would be enough, for $2 more you can extra size them!
2. Wendy’s – Deluxe meals for $2.99
3. Taco Bell – For $2.99 you get some type of cheesy/beany/meaty burrito with Doritos and large soda
4. Golden Corral – $10 all you can eat baby back ribs along with the rest of the buffet

• Grain, Grain, Grain and more Grains – 2 1/2 servings per day is enough to lower your risk for heart disease. To go along with that fact grains are linked with less obesity, diabetes, high blood pressure and high cholesterol.
• Here fishy fishy here fishy fishy – Want to lower your risk of heart disease? Eat at least 6 ounces of cooked fish a week (This does not mean the McFish at McDonald’s).
• Beans Beans the Magical Fruit the more you eat the more you… - Beans and the cousins legumes are low in fat and calories, good source of protein, folate, fiber and antioxidants. The recommendation is three cups a week.
• Eat a pyramid - Check out the www.mypyramid.gov and read about the eating guidelines.

So there are seven tips. Most people believe all they have to do is walk on a treadmill for a 1/2 hour. Yes that is a good idea and initially there will be some weight loss but that will plateau. Not until you figure out your diet you will be fighting a harder battle of the bulge.

Until next time this is Your Fitness Buddy…

Walk into a grocery store and just stand there for a moment. In your minds eye walk through the store. How do you shop? What do you buy? You know most of us will spend more time at a mall or a home improvement store compared to the grocery store. Face it most of us walk in grab a cart, race through the aisles and make a bee line to the check out lane. Do you realize what you do in a grocery store has a large part in your health and fitness. Take your time. Smart choices make for a fitter and healthier you and family.

So let’s go over some of the basics even before you push the cart.

1. Start around the perimeter of the store. For the most part the perimeter is the best place to fill up that cart with healthier choices. Generally this is where you will find the fruits and vegetables. The majority of the fish selections, meats, poultry and dairy products are also found here. Once you do this your base has a good start, now you can enter the aisles. Be careful! Keep a lookout for healthier selections that focus around 100% whole grain breads and pastas.
2. But eating healthier is so expensive! I hear this all the time. I just think really? So you think eating out for $20 or $30 is cheap? As you walk into the grocery store ask yourself when buying your food today are you looking for convenience or price? Convenience? You will pay more. Two examples: Salad. You can buy a bag of salad or buy a head of lettuce along with the additional vegetables. The bag will cost more. Chicken. Boneless Chicken versus a whole Chicken. Boneless will cost more and serve less, but it might be worth it. That is up to you.
3. Ready to go down the aisle? The products with the premium prices are generally at eye levels. As you shop keep an eye above and below these products. Just make sure the products below are at least the same in the nutritional area. Plus, if you decide on the boneless chicken this might a place you can make up some savings. Oh yea, STOP BUYING THE SODA! Grab a couple of gallons of water and reuse them. Generally there is a water machine that fills the gallon back up for $.49! If anything in a grocery store has NO nutritional value it is SODA!
4. Buy in bulk. This does not mean getting the 6 lb. jar of Peanut Butter at Costco or the 5 lb. Hersey’s bar at Sam’s. Buying items like steel cut oats, beans, rice or potatoes are a better idea. Buy the staples you use in many of your meals.
5. Summer, fall, winter and spring. Take full advantage of what the season provides. I especially like this as we move into the summer months. The selection of fruits and vegetables is awesome. In fact go to a local farmer’s market is even a better choice because the food is local, fresher and you get some fresh air!
6. Nutritional facts. These labels came into being around 1994 with the goal of providing a bit more information to help us lead a healthier lifestyle. These labels may not tell the whole story, but the certainly help. Most people use these labels to keep track of calories, but they should also look at the ingredients and serving sizes. Especially the first time through the grocery store take the time to compare what you normally buy with products that sit near your product. Who knows you might find a better choice.
7. Low Fat and Light could be bad. Don’t believe all the hype and marketing. Study those labels. The labels will draw you a better picture than a box or bag touting low fat (probably has more sugar) or light (watch the serving size).
8. Saving money important? There is a good chance the store brand is the same as the brand name. Just compare the facts and probably save a few bucks.
9. Lettuce does not grow in a bag. As mentioned above, a head of lettuce is cheaper than the bag. Ask yourself am I buying this because I need the convenience or just because…
10. Shop for bargains. I am not a fan of coupon’s. One reason is they take too much time, but the bigger reason generally the food they are offering on the coupon is well for a lack of better word… JUNK. If it is a matter of spending a little more for better or healthier food I will do it. That does not mean there are not good deals out there, but again be smart.

Well that is my top ten list. Your diet is a big part on how your journey is going. It is going good, then your probably purchasing wise choices at the grocery store. If it is not going well, well drop the Ho-Ho’s and take a little more time at the gorcery store making wiser choices.

Until next time Your Fitness Buddy…

This post is part 3 of the Fruits and Vegetables portion of The Eating Buddy. I will be moving onto one of my weaknesses Snacks and Desserts in the coming days.

To recap part 1 and part 2 probably didn’t tell you anything you did not know about fruits and vegetables. What did though is to remind you how important they are to living a fitter and healthier lifestyle. I know people that say they don’t like vegetables or they don’t eat fruit, it really makes me stop for a moment and think are you serious? I suppose in the long run there is some pill or tablet that will make up for all those missed vitamins and nutrients, but eating real food is so much better than taking a pill. There are so many fruits and vegetables out there to say you don’t like them is really having a closed mind. In fact, unless you open your mind and try I’d say your journey to a fitter and healthier lifestyle already has one strike against it before it starts.

My favorite fruits:

All of them but if I had to narrow it down here is my list.

• Avocado
• Blueberries
• Strawberries
• Cherries
• Oranges
• Grapes
• Kiwi
• Mangoes
• Pineapple
• Raisins

OK I did think of a few that are not my favorite

• Apricots
• Cantaloupe
• Prunes

But that does not mean I wouldn’t eat them from time to time.

My favorite vegetables:

• Beans
• Edamame
• Green Beans
• Bell Peppers
• Brussels Sprouts
• Carrots
• Broccoli
• Chili Peppers
• Corn
• Most types of Lettuce
• Jicama
• Mushrooms
• Onions
• Potatoes
• Radishes
• Sweet Potatoes
• Tomatoes
• Most Herbs (technically not vegetables)

The list is a bit longer for my not so favorites

• Artichokes
• Asparagus
• Beets
• Cucumbers
• Rhubarb
• Squash
• Turnips

But once again if I were presented any of these “not my favorite veggies,” in the correct dish I am more than open to give them a try.

In closing, Fruits and Vegetables are maybe more important than you thought. If you have ones that are not your favorite fine, there are plenty to choose from. Otherwise give this a try, put one of these non-favorite’s in a salad or a soup and go on from there.

Until next Your Fitness Buddy…