keene36fitness…fitness 4 all
Lance W. Keene, NASM-CPT, BodyBugg-Practitioner, Apex Fitness-Fitness ProfessionalArchive for Uncategorized
The Five Factors of Fitness…revisited
Just reviewing the Five factors it takes to effect body composition change,
Component One: Proper Food Intake
Energy in Vs. Energy out, your body requires a certain amount of energy, if you are wanting to lose body fat you must at least give your body what it needs in calories in, if not it will not let go of your body’s savings account…FAT.
Factor Two: Proper Cardio
Maximize your time and get the most for the least. Really you do not need to be on a piece of cardio for hours, unless your going to be running a marathon. Learn about Heart Rate monitors from your local trainer…or me:-)
Factor Three: Proper Supplementation
This is a dirty industry filled with marketing and not enough science. Please ensure you are taking a good multi-vitamin. You can not get the nutrients needed through food and need them when your exercising. Make sure the supplement you are taking is made with GMP’s (good manufacturing practices). If you want go to www.myapex.com and you can get purity, potency with the same guarantee pharmaceuticals have.
Factor Four: Proper Resistance Training
When approaching a resistance training program, it should address your muscle imbalances and postural deviations caused from what you do for work and prior injuries. When you are set in one position for over an extended period of time you need to address this in your workout plan. Your approach should be lengthening the tight muscles and strengthening the weak, if not, you risk making a better looking more messed up version of what you already exist to be.
Factor Five: Proper Professional Assistance
I always recommend meeting with a qualified professional who understands the basics of human movement. when choosing a trainer, I recommend one who carries a license with the National Academy of Sports Medicine (NASM) www.nasm.org . As always, please check to make sure any trainer you choose has a current license, NOT an expired one.
Kids And Caffeine
Most parents wouldn’t dream of giving their kids a toasty cup of coffee, but they may routinely serve soft drinks containing caffeine. The amount of High School Students, even those in Junior High, are drinking these energy drinks like Monster, Full Throttle, etc at an alarming rate. I have said for the past few years that these drinks are so powerful that they should have an age restriction on the purchase of them. To see what I am talking about hang out at a gas station convince store close to your local high school and watch the number of kids buying these drinks!!! Although it’s likely that your child will ingest caffeine at some time, it’s a good idea to keep caffeine consumption to a minimum, especially in younger children.
Although the United States hasn’t yet developed guidelines for caffeine intake and kids, Canadian guidelines recommend that preschool children get no more than 45 milligrams of caffeine a day. That’s equivalent to the average amount of caffeine found in a 12-ounce (355-milliliter) can of soda or four 1.5-ounce (43-gram) milk chocolate bars.
What’s Caffeine and How Does It Affect Kids?
A stimulant that affects children and adults similarly, caffeine is a drug that’s naturally produced in the leaves and seeds of many plants. Caffeine is also made artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system. At lower levels, caffeine can make people feel more alert and like they have more energy.
In both kids and adults, too much caffeine can cause:
- jitteriness and nervousness
- upset stomach
- headaches
- difficulty concentrating
- difficulty sleeping
- increased heart rate
- increased blood pressure
Especially in young children, it doesn’t take a lot of caffeine to produce these effects.
Other reasons to limit kids’ caffeine consumption include:
- Consuming one 12-ounce (355-milliliter) sweetened soft drink per day increases a child’s risk of obesity by 60%.
- Not only do caffeinated beverages contain empty calories (calories that don’t provide any nutrients), but kids who fill up on them don’t get the vitamins and minerals they need from healthy sources, putting them at risk for developing nutritional deficiencies. In particular, children who drink too much soda (which usually starts between the third and eighth grades) may miss getting the calcium they need from milk to build strong bones and teeth.
- Drinking too many sweetened caffeinated drinks could lead to dental cavities (or caries) from the high sugar content and the erosion of the enamel of the teeth from the acidity. Not convinced that sodas can wreak that much havoc on kids’ teeth? Consider this: One 12-ounce (355-milliliter) non-diet, carbonated soft drink contains the equivalent of 10 teaspoons of sugar (49 milliliters) and 150 calories.
- Caffeine is a diuretic that causes the body to eliminate water (through urinating), which may contribute to dehydration. Whether the amount of caffeine in beverages is enough to actually cause dehydration is not clear, however. It may depend on whether the person drinking the beverage is used to caffeine and how much caffeine he or she has consumed that day. To be on the safe side, it may be wise to avoid excessive caffeine consumption in hot weather, when children need to replace water lost through perspiration.
- Abruptly stopping caffeine may cause withdrawal symptoms (headaches, muscle aches, temporary depression, and irritability), especially for those who are used to consuming a lot.
- Caffeine can aggravate heart problems or nervous disorders, and some children may not be aware that they’re at risk.
One thing that caffeine doesn’t do is stunt growth. Although scientists once worried that caffeine could hinder a child’s growth, this concern isn’t supported by research.
Which Foods and Beverages Contain Caffeine?
Although kids get most of their caffeine from sodas, it’s also found in coffee, tea, chocolate, coffee ice cream or frozen yogurt, as well as pain relievers and other over-the-counter medicines. Some parents may give their children iced tea in place of soda, thinking that it’s a better alternative. But iced tea can contain as much sugar and caffeine as soda.
Here’s how some sources of caffeine compare:
| Item | Amount of Item | Amount of Caffeine |
| Jolt soft drink | 12 ounces | 71.2 mg |
| Mountain Dew | 12 ounces | 55.0 mg |
| Coca-Cola | 12 ounces | 34.0 mg |
| Diet Coke | 12 ounces | 45.0 mg |
| Pepsi | 12 ounces | 38.0 mg |
| 7-Up | 12 ounces | 0 mg |
| brewed coffee (drip method) | 5 ounces | 115 mg* |
| iced tea | 12 ounces | 70 mg* |
| dark chocolate | 1 ounce | 20 mg* |
| milk chocolate | 1 ounce | 6 mg* |
| cocoa beverage | 5 ounces | 4 mg* |
| chocolate milk beverage | 8 ounces | 5 mg* |
| cold relief medication | 1 tablet | 30 mg* |
| * denotes average amount of caffeine | ||
| Source: U.S. Food and Drug Administration and National Soft Drink Association | ||
What’s Caffeine Sensitivity?
Caffeine sensitivity refers to the amount of caffeine that will produce an effect in someone. This amount varies from person to person. On average, the smaller the person, the less caffeine necessary to produce side effects. However, caffeine sensitivity is most affected by the amount of daily caffeine use. People who regularly drink beverages containing caffeine soon develop a reduced sensitivity to caffeine. This means they require higher doses of caffeine to achieve the same effects as someone who doesn’t drink caffeinated drinks every day. So, the more caffeine your child takes in, the more caffeine he or she will need to feel the same effects.
In addition to being more susceptible to the effects of caffeine based on size, small children are more sensitive to caffeine because they haven’t been exposed to it as much as older children or adults. Caffeine moves through the body within a few hours after it’s consumed and is then passed through the urine. It’s not stored in the body, but your child may feel its effects for up to 6 hours if he or she is sensitive to it.
Cutting Caffeine Out of the Equation
Can you help your child conquer caffeine? Absolutely! The best way to cut caffeine (and added sugar) from your child’s diet is to eliminate soda. Instead, offer water, milk, flavored seltzer, and 100% fruit juice. For added convenience, give your child water in squeeze bottles to carry around. Of course, you can still serve the occasional soda or tea – just make it caffeine free such as Sprite. Also, be on the lookout for hidden caffeine by checking the ingredient list on foods and beverages.
For older kids or teens who may be getting more caffeine than they should, it’s important to watch their caffeine consumption. If your teen has taken up a coffee-drinking habit, one cup a day can easily turn into several (as most adults know), especially if your teen is using coffee to stay awake during late-night study sessions.
The best way to reduce your child’s caffeine intake is to cut back slowly. Otherwise, he or she could get headaches and feel achy, depressed, or just downright lousy. Try cutting your child’s caffeine consumption by substituting noncaffeinated drinks for caffeinated sodas and coffee (water, caffeine-free sodas, and caffeine-free teas). Keep track of how many caffeinated drinks your child has each day, and substitute one drink per week with a caffeine-free alternative until he or she has gotten below the 100-milligram mark.
As you’re cutting back the caffeine, your child may feel tired. The best bet is for your child to hit the sack, not the sodas: It’s just your child’s body’s way of saying that more rest is necessary. Don’t worry – your child’s energy levels will return to normal in a few days.
And feel free to let your child indulge in a sliver of chocolate cake at birthday parties or a cup of tasty hot cocoa on a cold day – these choices don’t pack enough caffeine punch to be harmful. As with everything, moderation is the key to keeping your kid’s caffeine consumption under control.
Will Women Get Bulky From Weight Training?
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle is more dense than fat, women tend to lose inches when they strength train.
So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help women to slim down! Women, in fact, are more likely to tone up from a strength training program rather than bulk up. Research shows that women can add up to 35% lean muscle and end up looking thinner, feeling stronger and being firmer.
Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.
Women with an intense fear of becoming large (likely due to these images, bodybuilding magazines, and myths) as a result of weight training are at a disadvantage when it comes to their health.
The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).
-LK36
Mexican Chicken Pizza with Cornmeal Crust
Here’s a simple method for making homemade pizza–it can be on your table in 40 minutes!
This recipie is brought to you by www.eatbetteramerica.com
Prep Time: Approx 20min
Start to Finish: Approx 40min
Makes 6 servings
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1 1/2 |
cups all-purpose flour |
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1 |
tablespoon sugar |
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1 1/4 |
teaspoons active dry yeast |
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1/4 |
teaspoon coarse salt (kosher or sea salt) |
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3/4 |
cup warm water |
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1 |
tablespoon olive oil |
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1/3 |
cup yellow cornmeal |
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Additional cornmeal |
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1 1/2 |
cups Mexican cheese blend (6 oz) |
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1 1/2 |
cups shredded cooked chicken breast |
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1 |
can (14.5 oz) organic fire roasted diced tomatoes or plain diced tomatoes, drained |
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1/2 |
medium yellow bell pepper, chopped (1/2 cup) |
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1/4 |
cup sliced green onions (4 medium) |
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1/4 |
cup chopped fresh cilantro |
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1. |
Heat oven to 450°F. |
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2. |
In medium bowl, stir together 3/4 cup of the flour, the sugar, yeast and salt. Stir in warm water and oil. Beat with electric mixer on low speed 30 seconds. Beat on high speed 1 minute. Stir in 1/3 cup cornmeal and remaining 3/4 cup flour to make a soft dough. On lightly floured surface, knead dough until smooth and elastic, about 5 minutes. Cover and let rest 10 minutes. |
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3. |
Spray large cookie sheet with cooking spray; sprinkle with additional cornmeal. Press dough into 14×10-inch rectangle on cookie sheet; prick with fork. Bake 8 to 10 minutes or until edges just begin to turn brown. Sprinkle with 1/2 cup of the cheese blend. Top with chicken, tomatoes and bell pepper. Sprinkle with remaining 1 cup cheese. Bake 6 to 8 minutes longer or until cheese is melted and edges are golden brown. Sprinkle with green onions and cilantro. |
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High Altitude (3500-6500 ft): No change. |
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Estimated Nutritional Information
1 Serving: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 35g (Dietary Fiber 2g, Sugars 5g); Protein 22g, Percentage Daily Value Est: Vitamin A 10%; Vitamin C 25%; Calcium 25%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 2 Lean Meat; 1 Fat, Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
My Pyramid Servings: 1 oz-equivalents Meat & Beans, 1/2 c Vegetables, 1/2 c Dairy, 1 tsp Fats & Oils, 2 oz-equivalents Grains
Decoding your Labels…
Are you confused on what the food manufacturers are giving as descriptions or are trying to give you as information on what you are buying? If you are as confused as most people, here are a few “definitions” for those who are trying to make the effort and watch what they eat.
Serving Size
The first line defines what makes up one serving of the food by weight (grams) or measure (1/2 cup). When comparing choices, be sure the serving size is the same for a fair comparison of calories and nutrients.
Serving per Container
The second line tells the number of servings found in the container. Most packages contain more than one serving. Just because a food item is packaged in 1 package, it does NOT mean that 1 or each package is 1 just serving. Even the one Pint Ice Cream container from Ben and Jerry’s holds 4 servings.
Amount per Serving
The next set of information is spelled out based on the serving size declared above.
Calories
The calories on the label are based on the amount in one serving—but most packages contain multiple servings(ie; earlier info listed above). To figure out the total calories in the package, you’ll need to do some math. For example, a 3-oz bag of chips may contain three servings at 160 calories each—which means 480 calories for the entire bag.
Calories from Fat
Nutrition labels list the number of calories contributed by the fat in the food. Fat provides more calories per amount than carbohydrate or protein—and its consumption may be linked to disease—so be sure to balance high-fat foods with foods that contain lower amounts of fat.
Fat and Cholesterol
The label shows the amount of fat present in the food. Because there are different kinds of fat, the label lists amounts of saturated, trans, polyunsaturated, and monounsaturated fats, followed by the amount of cholesterol.
Fiber
Fiber is part of the carbohydrate present in foods. Look for foods that are rich in fiber—those containing 5 grams of fiber or more per serving or good sources at 3 g of fiber per serving.
Percent Daily Value (%DV)
The % Daily Value (%DV) listed next to various nutrients is based on a 2,000-calorie diet. Look for foods with smaller amounts of fat, saturated fat, and sodium. And choose options with higher percentages of fiber, vitamins, and minerals.
Vitamins and Minerals
Amounts of vitamin A, vitamin C, calcium, and iron are listed as %DV on nutrition labels—but other nutrients may be listed too, if they are present. Nutrients with 10%DV are good sources while 20%DV or more indicates an excellent source.
Ingredients
Ingredients are listed by weight. The ingredient with the greatest weight (or greatest amount of product used) is shown first; the ingredient with the smallest weight is listed last. If you’re looking for whole grains, choose foods with “whole” before the grain, as in whole wheat or whole oats, as the first or second ingredient.
As allergy concerns increase, so has allergen information on packaging. Good news: A 2006 FDA rule mandates that foods contain warnings (below the ingredient list) for the presence of potential allergens (milk, tree nuts, peanuts, soy, wheat, egg, shellfish, or fish).
As allergy concerns increase, so has allergen information on packaging. Good news: A 2006 FDA rule mandates that foods contain warnings (below the ingredient list) for the presence of potential allergens (milk, tree nuts, peanuts, soy, wheat, egg, shellfish, or fish).
Another Good Food Recipe…Stuffed Chicken Parmesan
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Prep Time:20 min
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Start to Finish:55 min
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makes:6 servings
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| 6 | boneless skinless chicken breasts (about 5 oz each) |
| 1 | box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained |
| 2 | oz 1/3-less-fat cream cheese, softened |
| 1/4 | cup shredded Parmesan cheese |
| 1/2 | teaspoon dried basil leaves |
| 1 | clove garlic, finely chopped |
| 1/4 | cup fat-free egg product |
| 12 | stone-ground wheat crackers, crushed (about 1/2 cup) |
| 1 | teaspoon dried basil leaves |
| 1/2 | teaspoon pepper |
| 1 | cup Muir Glen® organic Italian herb pasta sauce |
| 1/4 | cup shredded mozzarella cheese (1 oz) |
| 1. | Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. |
| 2. | In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks. |
| 3. | In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish. |
| 4. | Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating. |
| High Altitude (3500-6500 ft): Bake uncovered 25 minutes. Add sauce and cheese; bake 8 to 12 minutes. | |
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1/2 c Dairy, 4 oz-equivalents Meat & Beans
No time for dinner? No more fast food!
Too much to do and too little time to even think about what to make for dinner, let alone trying to rack your brain to figure out what your body needs to nurish itself and yet allow you to stay within your daily calorie allowance? Fear no more & rest easy.
I have recently had the opportunity to participate in a meal creation business that not only allows myself more time when I finally get home at the end of the day, but also takes to heart the ingredients it puts into your meals. I am talking about a company called Dream Dinners. It is a company that caters to meal-assembly’s that you can do yourself, with a group, your family, or if you don’t have the time, they will even put your meals together for you. Many of the meals they have created are very health conscious and many are 350 calories or less per serving.
The way this process works is you come to the Dream Dinners site and each month they have a preselected menu of 21 (give or take a few) different dinners, sides and desert options. You simply select the meals you would like and they have stations where you actually measure out (using a recipe they have created) and create dinners yourself, all of which can be frozen and cooked at a later date. If you don’t have the time you can also call or e-mail your selections and they will give you a date and time to pick up your meals. No more muss no more fuss & they taste PHENOMENAL! Don’t just take my word for it…I HIGHLY suggest you visit www.dreamdinners.com for more information and listings of Dream Dinners in your area.
White Bean and Spinach Pizza
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Prep Time:10 min
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Start to Finish:30 min
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makes:8 servings
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| 1/2 | cup sun-dried tomato halves (not oil-packed) |
| 1 | can (15 to 16 oz) great northern or navy beans, drained, rinsed |
| 2 | medium cloves garlic, finely chopped |
| 1 | package (10 oz) prebaked thin Italian pizza crust (12 inch) |
| 1/4 | teaspoon dried oregano leaves |
| 1 | cup firmly packed washed fresh spinach leaves (from 10-oz bag), thinly sliced or torn into small pieces |
| 1/2 | cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese (2 oz) |
| 1. | Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside. |
| 2. | In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet. |
| 3. | Bake about 10 minutes or until cheese is melted. |
*Percent Daily Values are based on a 2,000 calorie diet.
My Pyramid Servings 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables
For pictures and more Good for you recipes please visit www.eatbetteramerica.com
Using the F.I.T.T. Principle to Manage Your Cardio Program
The FITT principle gives you four factors to adjust your cardio. You always want to adjust your cardio program so your body does not get use to it. Remember when you first hopped on that treadmill and it kicked your bottom…after only 5 min:-) and now you can do it for over 45? That is called adaptation, your body figured out what you were doing and has learned how to use less energy to get through it. It is human nature to take the path of least resistance, if you only keep adding time to your cardio program to keep it challenging, there will be a day you have to do cardio for over two hours and if you are not an endurance athlete there is no reason to be doing that much cardio. If your goal is fat lose or increase your true cardio ability then lets look at how to manage it with the FITT principle.
Frequency-Lets change up the days, i.e. Lets say your doing your cardio mon-fri right now. Lets move it to doing cardio for two days and taking a day off. You might do your cardio before doing your workout, switch it up for a week or so and do it after.
Intensity-Yes it is ok to make your cardio harder. Always be mindful of your heart rate when increasing your intensity. Increase your intensity by increasing the incline, speed. Most people avoid this cause again it makes it hard and again the path of least resistance is easier to take. Make your workouts as efficient as possible. Try doing intervals with your cardio, they are always helpful for a fun workout;-)
Type-This is my favorite….people it is ok to do different pieces of cardio you do not always have to do the same thing!!! Fitness is about changing it up and keeping the body guessing. A note on this, if you need to do 20/30/60 min of cardio you do 20/30/60 min on the same piece for the whole time. I know some people like to change their form of cardio a couple times to break up the boredom of doing the same thing for however long, but to get all you can from your cardio you want all the muscles that begin moving to keep moving for the whole time limit. By switching forms of cardio your giving the body a chance to catch up and recover. So if you think you did 60 min of cardio split between 30 bike and 30 treadmill, you actually did two 30 min cardio sessions for a total of 60 min. So people…if your trainer or workout plan calls for x amount of cardio x amount is meant to be performed on one machine. You change the type for the session, one type per session.
Time-The easiest to adjust and the most misused of all four principles. Time can be adjusted many ways, it does not always mean do more. Something to start with, alternate your cardio with a short intense day followed by a long distance steady day. More is not always better.
Another keene way to work smarter…not just harder!
Finding the Right Trainer for You:
First Meeting: Assessment Appointment
When picking a trainer there are many things to consider. This first appointments should be a complimentary appointment for you to ask questions. Getting to know the person you want to entrust your health and fitness is key to making a good fit (for both parties). Please keep the questions professional. Find out what schools their degree or certification license is from, this will tell you what type of training they are most comfortable and educated in, be that of rehabilitation or muscle building etc. Be clear on what your intentions and expectations are. Remember this IS a two way street, they will do their part, it is up to you to do yours…
Part 2 – To Be Continued…
Do NOT try this at Home:
For all of you out there trying to convince yourself that you DO use your workout equipment (without telling a lie), I hope you find this video both humorous yet painfully shameful! Definitely NOT the correct use of a physio ball, so please, do NOT try this at home!
Five Factors to Achieving the Ideal You:
Factor #5 Professional Assistant:
If you have never worked out before or if it has been awhile since you have seen the inside of a gym, it would be wise to get some instruction to ensure what you are doing not only is in line with your physical goals but the workouts you are performing (the movements), you are doing correctly as to avoid injury. Think of the gym as if it were a new town or a foreign country, you wouldn’t just go for it, it is navigated more easily when you get directions. In regards to your body, if you have ever gone from physically fit to out of shape and viceversa, I would suggest getting some kind of road map (Introducing the wonderful world of personal Trainers). Just because you may have played sports in high-school or as a kid, does not mean you know HOW to exercise or work with your CURRENT body type.
To find the right trainer for you….To Be Continued…
Five Factors to Achieving an Ideal You:
Factor #4 Proper Supplementation:
When you begin exercising, it is imperative that you are making sure your body is getting the vitamins and minerals it needs to run efficiently. Specifically taking a good multivitamin and antioxidant. One important thing to pay attention to is making sure you are taking the same brand of supplements. Reason for this is by using one brand of multivitamin and another for your antioxidant, you could accidentally put a toxic amount of certain vitamins or minerals in your body. (Please reference the RDA (Recommended Daily Allowance) at www.time-to-run.com/nutrition/rda.htm for any questions) ALWAYS research the product you are about to take BEFORE you put into your body. There are some companies that use pharmaceutical manufacturers to produce their products. When doing this, it helps to ensure the purity, potency, efficacy of the product. I would suggest to look for products that are made with GMP’s. G-Good, M=Manufacturing, P=Practices. Two companies to consider are www.apexfitness.com and www.greatearth.com . Please do your research! You only get ONE body, be good to it.
Factor #5 To Be Continued…
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