Witness True Fitness, Naples, FL (2026)

03/25/2017

5 Essential Body-weight Exercises to Ward off Low Back Pain
Low-back pain (LBP) is the most common chronic pain issue in the U.S., with 60 to 80% of adults struggling with it on a regular basis. While many conditions can lead to LBP, inadequate core strength is a common causal factor.
Increased sedentary jobs and sitting time can lead to muscle imbalances and weak core musculature, putting the low back at increased risk of injury. Here are a few common reasons increased sitting time leads to LBP:
• The deep core muscles are meant to endure prolonged contractions to support and stabilize the spine. When we slouch in a chair all day, the core remains relatively inactive. This results in a decreased signal from the brain to the core telling it to “turn on” and protect the spine when necessary.
• The psoas major, one of the strongest hip flexors, originates at the lumbar spine. Sitting can shorten this muscle, putting chronic stress on the low back.
• The gluteal muscles, which are the powerful hip extensors, become lengthened and weak, known as “glute amnesia.” These muscles are then unable to do their job in regular activities of daily living, forcing other muscles, such as those in the low back, to compensate.
While avoiding sitting altogether is unrealistic, specific exercises can help to minimize your chance of developing LBP. Here are five effective body-weight exercises you can do anywhere to ward off LBP.
Plank
Tried and true, nothing enhances core stability like a plank. Start with your elbows positioned directly below your shoulders and walk the feet back one at a time until the body is in a straight line. Engage the quads, glutes and core, while pushing the floor away through the toes and forearms. Perform one to three sets for 30-60 seconds, or as long as you can maintain proper form.
Ramp it Up: To increase the challenge, find an unstable surface. This can be done by placing the forearms or feet on a soft pad or exercise ball, or by raising one arm or leg. Your hips and shoulders should remain in line with one another throughout.
Pare it Down: Decrease the challenge by elevating the surface. Position the hands or forearms on a bench, table or railing at a height that is challenging but allows for maintenance of proper form.
Side Plank
While the standard plank is helpful for reducing the risk of LBP, the side plank may be even more beneficial because it requires activation of the internal and external obliques. It’s imperative to strengthen these muscles, as they help control rotational movements of the spine. Start with your elbow positioned directly below your shoulder. With the feet stacked or staggered, drive up through the lower obliques until the body is in a straight line. Keep the shoulders and hips stacked. Perform one to three sets for 30-60 seconds, or as long as you can maintain proper form.
Pare it Down: Drop a knee to the floor for additional support or find an elevated surface to place the hand or forearm, reducing the challenge on the core.
Back Extension
Think of the core as a box. To prevent LBP, all sides of the box need to be strong and stable. Back extensions help strengthen the often-overlooked posterior side. With your lower body supported on a table or tall bench, let the upper body hang toward the floor (you will need a partner or strap to anchor your legs to the table). Engage your entire core and extend your upper body until it’s in line with your legs. Be sure to avoid extending past 180 degrees (where the upper body is higher than the legs) to limit compressive forces on the lumbar spine. Lower slowly and repeat for one to three sets of 10-15 repetitions.
Ramp it Up: Increase the challenge by making this an isometric exercise. Hold the top position for 30-60 seconds, or as long as you can maintain proper form.
Supine Gluteal Bridge
Weak gluteal muscles contribute to LBP by passing their work to the low back. The powerful gluteal muscles support activities like walking, running, squatting and deadlifting, but when they lack sufficient strength, the back bares the brunt of the load. Start in a sit-up position with your arms down by your sides. Press firmly through your feet and engage your glutes to lift up the hips, creating a straight line from the heels to the shoulders. Hold for two seconds and lower slowly. Perform one to three sets of 10-15 repetitions.
Ramp it Up: Increase the challenge by performing this exercise with a single leg, while maintaining level hips.
Bird Dog
You’ve likely seen this exercise performed at the gym. And it’s probably been done incorrectly. To perform properly, the trunk should remain stable, while the arms and legs move.
Begin in a quadruped position with your core engaged. Slowly raise one arm and the opposite leg to torso height. Your hips and shoulders should continue facing the floor. Slowly lower and repeat for 10-15 repetitions or hold the top position for 15-30 seconds. Repeat one to three times on each side.
Ramp it Up: Instead of the typical flexion and extension seen with this move, try a lateral bird dog. Once you reach the top position with the arm and leg extended, move both appendages a few inches laterally. This will dramatically increase the core challenge. Slowly return to the extended position and repeat for one to three sets of 10-15 repetitions.
Low-back pain is a common and debilitating condition. With a proper routine, you can strengthen your core and gluteal muscles and reduce your injury risk. This workout can be performed with nothing but your body weight—at home, in the gym or at the office. To further protect your low back, maintain an upright, engaged posture while on the job and avoid staying in any one position for too long.

02/01/2017

February Class Schedule! For more information on classes and programs visit www.fitnessframes.net

01/25/2017

There are lots of ways to lose weight. Just ask anyone who has tried the latest popular diet. There are websites, blogs and books praising fat and bashing gluten, but does this mean that these are the best diets to follow? And how do you measure success when dieting? Is it just about how much weight you lose? Anyone can slash their calorie intake and lose weight. But is it a plan that you can follow forever?
Most diets that promise weight loss are simply low-calorie diets. Some banish whole food groups and others say that all foods can fit. While calorie-restriction and food-group elimination can work in the short-run, they usually lead to a whole host of problems over time. These include weight gain due to feelings of starvation and deprivation, and malnourishment from inadequate intake of certain vitamins and minerals.
There’s no single, correct approach to weight loss. Everyone is different! My approach is simple; I strongly believe in eating a variety of whole foods that are full of nutrients and color, I don’t believe in cutting any food groups from your diets either. I don’t believe in diets filled with processed foods made from chemicals and artificial sweeteners, I don’t believe in meal replacements, and don’t believe in any quick fix to drop tons of weight in a short period of time. I believe in eating to fuel your body, exercising, and finding the right times to indulge. The struggle for most people is, finding the balance between eating to fuel your body and indulging in all the fast foods, snacks, and processed foods that taste so good, but do horrible things to our bodies. We all deserve the sweets and delicious foods from time to time! The trick to indulging, comes down to frequency and quantity! If you know that you want to make changes to your diet that will help you achieve lasting weight loss and improve your overall health, you may want to check out one of the following diets and see if one sounds like it would be worth trying.
Mediterranean Diet
The Mediterranean diet gets high marks because it encourages you to enjoy a wide range of food, emphasizing daily intake of fruits, vegetables, nuts, seeds, whole grains, fish, olive oil and legumes. This translates into lots of fiber, protein and omega-3 fats and modest amounts of healthy carbs, which will promote weight loss and decrease inflammation in the body, reducing risk of heart attack, stroke, and type 2 diabetes. Dairy and eggs are recommended less frequently (weekly rather than daily), as are red meat and sweets, which should be eaten just once or twice a month. Refined grains, processed foods, sweetened beverages, and unhealthy oils are discouraged as they promote inflammation. Coffee, tea, and water are the preferred beverages, with the occasional glass of red wine. In addition to diet, this plan also focuses on getting regular exercise and sharing meals with loved ones. This plan works well for many people, as it is flexible and inexpensive, and the emphasis on physical activity and mindful eating promote important health behaviors that are usually not addressed.
Paleo Diet
By far, the Paleo diet must be the most popular diet right now. Ask any Cross fitter you know and they’ll happily tell you all about their hunter-gatherer diet, which is typically chock-full of whole, unprocessed foods like vegetables, fruit, eggs, meat, poultry, fish, nuts, and seeds. Most adherents avoid dairy, sugar, gluten, grains, and anything processed, as these foods didn’t exist back in the days of early man. Nutritional anthropologists love to debate what period of time Paleo refers to, as different foods existed in various parts of the world. Thus, different versions of the paleo diet have evolved. Do beans, legumes and tubers have a place? What about added fats? Some say “yes” to grass-fed butter, but did cows really exist way back then?
The bottom line is the Paleo diet is based on eating real food, is nutrient-rich and features a good balance of protein, carbs (provided you eat enough fruit and starchy vegetables), and fat. Some will argue that the lack of calcium from dairy could contribute to osteoporosis, but others will say that many plant foods provide more bioavailable calcium in adequate amounts. As for the elimination of gluten-containing grains (wheat, rye, barley), there’s lots of good evidence to support the benefits of this approach to eating. An estimated 1 percent of all people have celiac disease (many undiagnosed), an autoimmune disease that causes damage to the small intestines when gluten in consumed. A larger group is estimated to have non-celiac gluten sensitivity (NCGS), which produces similar symptoms as celiac disease, but without the damage to the small intestines. For these people, eliminating gluten can improve health by alleviating nausea, eczema, bloating, muscle cramps and headaches, while also promoting bowel regularity.
Volumetrics Diet
Not as well-known, but scientifically sound and very effective is the Volumetrics Diet, which was created by Barbara Rolls, Ph.D., professor of nutrition and head of nutritional sciences at Pennsylvania State University. The premise of the diet is to choose foods that have a high-water content, such as fruits, vegetables and dairy, which makes you feel full. Foods are categorized into low -energy-density (more volume per calorie) and high-energy-density foods (less volume per calorie). A typical day would include three meals, two snacks and a dessert of low-energy dense foods. Produce and proteins are emphasized, while sugar and processed foods are discouraged. Healthy fats such as nuts and seeds are high-energy-density foods that play an important role in encouraging satiety. The Volumetrics Diet can be effective in helping people make wiser foods choices and cut calories without feeling deprived.
Flexitarian Diet
Flexitarian is a mash-up of two words: flexible and vegetarian. This diet plan, developed by registered dietitian nutritionist Dawn Jackson Blatner, focuses on eating vegetarian most of the time and including meat only occasionally or when the craving strikes. Becoming flexitarian is about adding five groups of food to your diet rather than eliminating any. The five groups are: “meat” (tofu, beans, lentils, peas, nuts, seeds, and eggs), fruits and vegetables, whole grains, dairy, and sugar and spice (fresh herbs and healthy sweeteners). Flexitarians have been shown to weigh 15 percent less than their carnivorous counterparts, have lower rates of heart disease, diabetes and cancer, and live 3.6 years longer. The high-fiber intake associated with a mostly plant-based diet leads to greater satiety and weight loss due to overall lower calorie intake. As a bonus, these foods are rich in antioxidants that reduce inflammation. We recommend omega-3-rich fish, such as wild Alaskan salmon, wild Pacific halibut and fresh sardines, take top billing when choosing animal protein. Poultry should be organic and red meat should be grass-fed and organic as well.
The Bottom Line
Cutting calories is a sure-fire way to help you quickly lose weight if your goal is to fit into a particular outfit for your upcoming event. But that weight loss comes from water and muscle, with very little coming from body fat. I believe such diets are not sustainable and are potentially dangerous. Choosing a diet that is balanced in macronutrients and built around real, whole, clean food, and that does not have you counting calories, is a more realistic way to eat for a lifestyle. But your diet is not the only player when it comes to weight loss—exercise, sleep, stress reduction, socializing and mindful eating are equally important parts to long-term success. Choose one that makes sense for you and you’ll more likely win at losing.

01/03/2017

I’m so excited to announce my new class starting Saturday, January 7th. Over this last year of doing group fitness classes, I’ve learned a lot; especially what exercise is most fun, most effecitve and most modifiable so that each and every one of you can get the most out of your time working out. “TOTALIZE” is my new class that is 60 minutes and broken into 4, 15 minute segments: 1. PureCardio (combo of Zumba & Dance Fitness), 2. Strength Training (Body pump and Aerobics with weights) 3. HIIT (40 Second High Intense Interval Training), 4. Yoga/Pilates Stretch. Each segment focuses on a different type of exercise to keep you moving, keep you working, and keep you having a blast. As we age it’s more and more important to exercise and perform the different types of exercise. Aerobic exercises (those that increase cardiovascular endurance), Anaerobic exercises (those for strength and increasing lean muscle tissue), and Flexibility exercises (those that improve the range of motion of muscles and joints). A “TOTALIZE” workout encompasses all 3 types of exercises into 60 minutes. So, if once a week is all you have time for, you’ll be working your total body in all the recommended ways to keep you healthy, feeling better and improving your life!
“TOTALIZE” STARTS JANUARY 7TH AT 8AM AT ST JOHN’S CHURCH. This class is for all fitness levels and is completely modifiable. HOPE TO SEE YOU THERE. Bring a YOGA MAT AND DUMBBELLS. BEGINNERS 3-5lbs, MORE ADVANCED 5-8lbs…..
ALSO, I’m RELAUNCHING MY ACHIEVE PROGRAM. IF YOU ARE LOOKING TO REBOOT YOUR BODY AND START 2017 WITH NEW FITNESS GOALS, ACHIEVE IS THE PROGRAM FOR YOU! Forget shakes, quick fixes that are only temporary and unhealthy, and supplements. Make small, real life, simple changes to your diet and daily routine to lose weight and keep it off by changing your lifestyle once and for all. Start shedding unwanted pounds today with the best true advice for lasting weight loss!

10/30/2016

Here’s a scary thought:You’re the oldest you've ever been. Right.?
Until we develop the ability to travel back in time, we have to accept the fact that we can't stop the aging process. Research suggests that the most effective way to minimize the effects of aging is through regular exercise and healthy lifestyle behaviors. The following information is based on the latest understandings of how exercise slows down the aging process and are some general considerations for exercise, nutrition and lifestyle choices for each decade of the adult lifespan. The good news is that a healthy lifestyle can be the proverbial fountain of youth and help you to slow down, and in some cases, reverse the effects of aging.

EXERCISING IN YOUR 20S
If you’re in your 20s, enjoy your youth but realize that the sooner you commit to a healthy lifestyle the more benefits you can experience throughout your entire adulthood.Experiment with different workouts to find what you enjoy and then do it on a regular basis.

There is no specific exercise that you should be doing, but whichever type you select make it an important component of your life. The more consistent your physical activity, the better your overall health is likely to be.

Consider joining a health club or attending classes at a studio. If cost is a conern, consider this fact: Either you pay to stay in shape while you’re young, or you’ll end up spending lots of money over the course of your life dealing with chronic disease and health conditions.

Choose activities you enjoy. When you’re young you can get away with doing high-intensity training most days of the week, but it’s important to make time for flexibility and mobility training as well.

At this stage of life, you have a high metabolism, so enjoy it. On highly intense training days it’s important to have a good night’s sleep for optimal recovery.

EXERCISING IN YOUR 30s
Aging starts accelerating in this decade of life, which may also include some of your biggest challenges including a growing career and possibly a family. This is why finding a favorite mode of exercise in your 20s is so important—it will be a regular habit by the time your career and family life start making more demands on your time.

Without regular exercise, cardiorespiratory efficiency (the ability to efficiently move oxygen around the body) starts to decline, which can increase the risk of developing heart disease.
If you’re not doing any regular physical activity around the age of 35, you will start to experience a loss of muscle mass.
Men in their late 30s are likely to experience lower levels of testosterone. When coupled with excessive amounts of abdominal fat, that testosterone could be converted into estradiol, a female s*x hormone.
Strength training to increase muscle mass and metabolic conditioning for weight loss are both extremely important in this time of life. Women in their 30s should also be doing strength training, because it can help elevate levels of human growth hormone, which can help metabolize fat, promote muscle growth and help skin maintain a youthful appearance.
Exercise is so important during this time that if you haven’t been successful at following a regular exercise program on your own you may want to consider hiring a personal trainer or going to a studio with instructor-led workouts. Working with an ACE Certified Personal Trainer or taking classes with an ACE Certified Group Fitness Instructor (like me 😉)can help you identify the best workouts for your needs, as well as hold you accountable for making exercise a priority in your life.

Even if you have a demanding schedule, it’s important to realize that even 15 to 20 minutes of exercise at a time can make a big difference and provide significant benefits.

As you progress through your 30s, you will want to make smarter nutrition choices and plan on going to bed earlier because the right diet combined with proper amounts of sleep are essential for good health.

Perform resistance training at least two or three times a week. This could include, for example, strength-training classes at a gym or performing a body-weight circuit from the comfort of your own home.

Perform cardiorespiratory training almost every day. Find an activity that gets your heart rate up and try to do it on a regular basis. If nothing else, try to make time for walking 15 to 20 minutes at a time, three times a day (once in the morning, during lunch and again in the afternoon or evening) for health benefits.

As your metabolism changes, it is important to start paying attention to your nutrition choices. If you’re busy, try to budget your time so you can do a weekly meal preparation on Sunday so you have healthy options and won’t be tempted to grab fast food, which, while convenient, is calorically dense.

Follow the USDA guidelines and do your best to eat as many fresh fruits and vegetables as possible while limiting sugary and salty snacks.

This is the time of life when sleep starts becoming more important. Our brains repair themselves during sleep, which means that if you’re sleep deprived it could affect your performance at work and keep you from getting that promotion. In addition, the muscle-building hormones of testosterone and growth hormone are produced during the REM cycles of sleep, which is important for when you do your strength-training workouts.

EXERCISING IN YOUR 40s
The first thing you notice when you hit your 40s is that you thought you would feel “older.”I'm 43,yet I still feel (and sometimes act) like I’m in my 20s. However, I have noticed that it takes longer to fully recover from high-intensity workouts, if I lose a night of sleep I’m absolutely no good the next day, and if I deviate from my regular (mostly) healthy diet for more than one or two meals I feel it almost immediately.
In this decade, you’re relatively ensconced in your career and family life. While there will be unforeseen challenges, you have, for the most part, established a consistent routine.
If you find it hard to make time for regular workouts, consider ways that you can add small bouts of exercise to your routine by identifying various strategies that can help you increase your daily level of physical activity. Including small activities, such as taking the stairs, using a standing desk at work or walking breaks at work, in your daily habits can help you burn an additional couple of hundred calories a day, which is essential for healthy weight management.
If you’re exercising regularly, congratulations! However, take time for a critical review of your exercise habits. If you follow the same routine for too long, your body adapts and the exercise, while good, won’t have the same effects.
If you’re looking for ways to change your routine consider adding yoga, which can help reduce stress levels while improving mobility, both of which can reduce the risk of disease or injury.

Consider adding at least one high-intensity exercise like most of my fitness classes.High-intensity exercise can help promote muscle-building hormones while increasing caloric expenditure, both of which are important at this age. Furthermore, explosive exercises can help improve muscle elasticity, which is reduced during the aging process. Regular strength-training exercises make skeletal muscle tissue strong, but don’t challenge the elastic connective tissue that surrounds it. Adding exercises like kettlebell swings and plyometric jumps helps improve tissue elasticity.

Keep in mind that while some high-intensity exercise is good, it does take longer to recover. Try to limit it to three or fewer times a week and make sure you are getting plenty of sleep to help promote the recovery process.
Change your exercise habits so you provide fresh stimulus to your body. Continue regular strength training and cardiorespiratory exercise, but consider incorporating some high-intensity exercise to promote tissue elasticity. Yoga can help manage stress and improve your overall flexibility, both of which provide significant health benefits. If you’re not already doing yoga, consider adding it to your routine.

This is the age when you really start feeling the effects of unhealthy food choices.
You don’t need me to tell you to get more sleep because this is when you really start feeling the effects of lack of sleep. Review your sleep habits and try to remove light sources like televisions and mobile devices from your bedroom because the light waves can actually wake you up as you are trying to drift off to sleep.

EXERCISING IN YOUR 50S
Okay, up to this point I’ve been able to write from personal experience, but now I’m going to be going on what I’ve learned from clients, friends, relatives and the scientific literature. Once you hit your 50s, regular exercise is essential for maintaining good health. After all, this is the age when conditions like high cholesterol, heart disease or arthritis could make themselves known. If you experience any chronic medical conditions, make sure you work with your healthcare provider to identify the most appropriate types of exercise for your needs. You can, however, continue doing your favorite activities as long as they don’t cause you any severe physical discomfort.

In this decade of life, varying your exercise routines is important not only to keep your muscles working differently but to engage your brain as well. Make sure to include at least one or two high-intensity workouts a week, because exercise that elevates levels of growth hormone can also elevate levels of brain-derived neurotrophic factor (BDNF). This is the neurotransmitter responsible for producing new brain cells and improving cognitive function.
Learning a new sport or activity can be another way to develop new neural pathways in your brain. Choose activities that you enjoy and can do on a frequent basis. Make sure to include at least one high-intensity workout a week for optimal neuroendocrine stimulation. This is a great time to pick up a new active hobby like tennis, golf or martial arts because learning new movements stimulates brain development as well as physical development.

You’ll have to check with your medical provider on this one. You will want to avoid foods that can elevate cholesterol or affect any medications you may be taking to manage a health condition. If your kids have left the house you can enjoy nice dinners out or, even better, take cooking lessons so you can prepare nice dinners in and enjoy the company of your spouse and kids.

Sleep is important, especially after you exercise. In this decade, you may experience sleep disruptions like waking up in the night or not being to get to sleep in the first place. If that’s the case, make sure to mention this to your healthcare provider.

EXERCISING IN YOUR 60S
When you’re young, 60 seems old, but once you’ve hit your 40s you quickly realize it’s not old at all (60 is the new 40, some say). If you made smart financial decisions (an entirely different blog all together), this is the decade in which you will probably retire from your career and decide what you want to do in the next phase of your life.
It’s more important than ever to exercise most days of the week.
If you do retire during this decade, you will have the extra time for your workouts so continue to experiment with new types of exercises and sports to give your muscles and brain new learning opportunities.
Just like young adults in their 20s, taking group classes is a great way to combine physical activity with social time and, if you’re recently retired, it can be an effective way to make new friends. Aquatic fitness classes, a healthy choice at any age, are a good option for exercise because they use a lot of muscle mass while reducing stress on your joints. This is especially important if you’re dealing with any arthritis.

Continue to change your workouts on a regular basis to keep using your muscles in different ways. This may be the time to move away from the free weights and start using more weight-training machines, which can allow you to use heavy resistance with minimal stress on your joints. Improve your physical literacy by learning new movement skills, and if there are any activities that you didn’t do in your 60s, don’t wait—now’s the time to get going!

If you go through a major life change such as retirement and you find yourself with extra time, make sure you avoid mindless snacking. If you know you’re a muncher while puttering around the house, be sure to have plenty of healthy options and leave the sugary stuff on the grocery store shelves.

While it is important in every phase of life, sleep now becomes essential for maintaining optimal health.

EXERCISING IN YOUR 70s
If 60 is the new 40, then 70 is the new 50. When I meet people in this decade that look much younger because fitness has been an integral part of their lives for years I use them as evidence that choosing healthy lifestyles gives you a better quality of life!
Do not let the number slow you down. Continue to participate in your favorite activities, but be smart about it by listening to your body and not forcing it to do any extremely uncomfortable exercise.
If you’ve been a sporadic exerciser up to this point, consider this: Staying fit and strong now can help you maintain your functional independence longer and keep you from having to rely on assisted living.
Resistance training is completely appropriate and can help increase lean muscle mass and improve your functional strength for activities of daily living.
If you feel the effects of arthritis, don’t let it stop you from cardiorespiratory exercise, but do look for types that can reduce impact on your joints.
Activities that require you to move your body in all directions, such as tai chi, dance or yoga, are more important than ever for helping maintain balance and reducing the risk of orthopedic injuries. Strength training, especially on machines, can help enhance quality of life. Exercises that focus on multiplanar movements can help improve integrity of your myofascial system, leaving you with more youthful muscles and connective tissue that is more resilient against injury.

Keep making healthy choices. If you notice that your metabolism has started to slow down, reduce your caloric intake and watch what you eat so you can maintain a healthy body weight.

If you experience any disruptions of your nightly sleep habits, mention it to your healthcare provider to identify a solution. The good news is that now you’ll probably have the time for afternoon naps, so feel free to indulge, especially if it gives you the energy to participate in your favorite activities.

EXERCISING IN YOUR 80S
80s

If you make it to your eighties, congratulations because currently the average adult life span in the United States is 78 years. Resistance training becomes extremely important because it can help you maintain your strength, allowing you to remain functionally independent. Strength-training machines are the safest, most effective way to receive this benefit.
If you are considering relocating to a retirement community, look for one with a robust schedule of recreational activities so you have plenty of options for exercise.
You are never to old to learn new things, so consider going back to school. Social interactions and learning are both great ways to reduce the risk of developing cognitive diseases like dementia or Alzheimer’s.
You can continue to participate in your favorite activities but respect your age and try not to push your body beyond its existing limits.
Do any physical activity you enjoy and do it as often as possible. Continue to seek out new activities because learning new movement skills helps your brain as well as your body. If you’re considering moving to an older-adult community, look for one with many recreational activities.

Continue to seek and follow the advice of your healthcare provider for the best options given your current health status. Continue to avoid excessive drinking and calorically dense, low-nutrition foods. But then again, you’ve already beat the odds so enjoy yourself but be smart about it.

By now you know the importance of a good night’s sleep. Make sure to communicate any disruptions in your sleep patterns to your healthcare

Witness True Fitness

03/25/2017

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01/25/2017

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