Recipes That Are Great for Your Teeth – and They’re Delicious!

A balanced diet is important for your overall health, as well as for your teeth. If you or your children consume a lot of sugar in food and drink, this can cause plaque to build up on your teeth and increase your risk of developing dental diseases such as tooth decay.

Cutting down on sugar doesn’t have to mean missing out on great-tasting food. Try these five teeth-friendly recipes for delicious meals, snacks and drinks to help look after you and your family’s teeth for that visit Family Dental Clinic Camberwell.

  1. Crunchy fruit salad

Some fruits are better for your oral health than others. Citrus fruits such as oranges and lemons contain acids that can weaken or wear down enamel (the hard, outer layer of your teeth) over time, while dried fruits are very high in sugar. The good news is that crisp and crunchy fruits like apples and pears help to stimulate saliva production, which rinses your mouth and can wash away bacteria.

This crunchy fruit salad recipe includes walnuts, which also stimulate saliva as well as being a good source of calcium, which can help to strengthen your teeth.


3 apples
3 pears
⅔ cup walnuts
¼ cup mint
¼ cup untoasted muesli


Roast the walnuts first, then chop them along with the apples, pears and mint leaves. Add to a large bowl, drizzle with honey and serve.

  1. Cheesy spinach bake

If you’re a cheese lover, you’ll be delighted to know that cheese, like other dairy products, is rich in calcium. This helps to restore lost minerals to your teeth that may have been removed by acids and can strengthen them against tooth decay.

This cheesy bake also includes spinach, which is another source of calcium and other useful vitamins and minerals your body needs.


4 cups frozen spinach
1 cup cream cheese
2 tablespoons butter
1 shallot
3 garlic cloves
Salt and pepper
Parmesan cheese


Preheat your oven to 190°C and thaw the spinach, if frozen. Prepare the cream cheese by heating it in the microwave for 30 seconds until slightly soft.

Heat the butter in a saucepan and add the chopped shallots. Add the minced garlic a few minutes later and stir. Finally, add the spinach, creamed cheese and salt and pepper, and combine.

Transfer the mixture to a baking tray, sprinkle with parmesan and bake for 15 minutes or until the cheese is golden.

  1. Easy chicken curry

As well as dairy products, white meat such as chicken and fish is also a good source of calcium, more so than red meat.

This mild chicken curry recipe is suitable for all the family, and simple to prepare.


2 garlic cloves
1 piece ginger
1 onion
Olive oil
2 tablespoons tikka masala paste
2 tbsp tomato purée
3 tbsp plain yoghurt
8 chicken thighs
1 can coconut milk
1 can lentils
1 can chopped tomatoes
2 handfuls baby spinach
2 tbsp mango chutney


  • Peel and chop the garlic, ginger and onion. Heat the oil in a pan and cook the onions until golden, then the garlic and ginger for a further 2 minutes.
  • Prepare the curry mixture by mixing the tikka masala paste, tomato purée and yoghurt in a bowl. Chop the chicken thighs in half, add them to the bowl and stir thoroughly to coat the chicken.
  • Add the contents of the bowl to the frying pan and heat for 5 minutes. Next add the coconut milk, lentils and tomatoes and bring to the boil. Simmer for up to 1 hour, stirring and adding water if needed.
  • After an hour, you can stir in the spinach and add mango chutney for optional seasoning. Serve with rice.

  1. Blackberry, feta and watermelon skewers

Snacking too often between meals isn’t recommended, as this continually subjects your teeth to acid and may not give the enamel enough time to recover.

If you are feeling peckish though, substituting lollies and chips for fresh fruit and cheese can lessen the impact on your oral health, as well as giving you a vitamin boost.


1 small watermelon
¾ cup feta cheese
1 packet blackberries


Chop the watermelon and feta cheese into small cubes. Poke a toothpick through each pair, top with a blackberry, and you’re ready to go!

  1. Banana smoothie

Plain, unsweetened yoghurt makes a versatile base for all kinds of tooth-friendly drinks and desserts. As well as being rich in calcium, yoghurt can help to neutralise the acids in your mouth.

This recipe includes bananas for a phosphorus boost that’s also beneficial for your teeth.


2 cups milk
2 frozen bananas
½ cup plain yogurt
1 tablespoon honey
½ teaspoon cinnamon
6 ice cubes


Put all the ingredients together in a blender (if you’re using frozen bananas, you don’t need ice). Blend and serve!

Other teeth-friendly drinks include milk or simple fluoridated tap water which can help prevent tooth decay.

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Do You Love To Dance For Fitness? Visit Dance Dynamics for Exciting Zumba and Jive Classes

Way back in the middle of the 1990s, a Colombian man named Alberto Perez decided it was time to come up with a new way to exercise that would excite and engage people. Thus, Zumba was born. It was the age of sweatpants and step aerobics, and it’s no surprise that many individuals found the monotony of these exercises difficult to endure. Perez wanted to unify a diverse cultural array of music with the concept of dance fitness. Today, Melbourne residents and others around the world sign up for Zumba classes all the time — not only is it fun, it’s a uniquely intense workout!

That intensity extends to other ways you can dance for fitness in Melbourne, too. For example, jive classes yield a cardio workout as demanding as anything you could design on a treadmill, but with ten times the fun and social satisfaction! At Dance Dynamics, our commitment to bringing these exciting exercise opportunities to our community extends almost two decades back in time. We’ve developed plenty of experience in the exercise arena, and we know what it takes to create the right kind of atmosphere for Zumba and jive fitness. Melbourne dance fanatics can choose from one of our four studios, each filled with your peers and experienced instructors.

zumba classes
zumba classes

Dance for Fitness in Melbourne in the Perfect Atmosphere

Zumba Dance Studio – Are you curious about Zumba, but haven’t tried it before? Beware — it’s one of the most addictive ways to dance for fitness out there! With fast beats, intense music, and a wildly energetic environment, you’ll find it’s almost more like an underground dance party than an exercise class. The whole time you’ll have the leadership of your instructor to watch, though, and they keep everyone working in sync. At the peak of a session, you’ll find it’s an amazing and exciting way to dance in a group.

Jive takes that same concept and condenses it down into an even more intense 30-minute class. Step out of your comfort zone and try something new as you explore the limits of Latin-inspired dance fitness. You’ll need to think fast on your feet when dancing jive for fitness. That makes it perfect for sharpening your mind, too.

Everyone is welcome — book your spot soon

The global popularity of dance fitness speaks to both its benefits and the level of fun you can have. When you crave the intense cardio and group effort, you’ll find in our classes, dancing Zumba for fitness in our Melbourne studios is the ideal way to satisfy yourself. With a membership to Dance Dynamics, you can plan a robust and flexible schedule the way you want. You can even opt for a membership that grants you unlimited access to our classes — perfect for when you want to put in work on improving your performance in jive or Zumba.

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Personal Training in Canary Wharf


There is a reason why celebrities and extremely wealthy individuals hire personal trainers. It is because working with a trainer is one of the fastest and most successful ways of achieving health and fitness related goals. This service is no longer only available to the rich and famous but is now readily available to people of various backgrounds and age groups.

So what can a personal trainer help you with? Here are some of the benefits of hiring a personal trainer for Personal Training in Canary Wharf:

Improve your fitness

Personal Training in Canary Wharf

Working with a personal trainer whatever your goal, will undoubtedly lead to an improvement in your fitness. If your goal is to improve your cardiovascular fitness, strength, flexibility, health or coordination, a personal trainer can design a programme to help you achieve that goal. A trainer will monitor your progress and assist you in overcoming plateaus which you may experience as you get closer to your target.

Losing weight

Embarking on a journey to lose weight can be a daunting experience with a number of challenges along the way. Having someone like a personal trainer will provide the support network and guidance required to help you succeed. A personal trainer will monitor your progress regularly, setting small and achievable goals that will lead to a bigger end goal. Having someone there to constantly encourage you and assist you whilst you go through challenging lifestyle changes, can be a powerful asset to have and will increase your chances of being successful.

Building muscle

Building muscle can be one of the hardest fitness goals to achieve. As many of us know, putting on weight (body fat) isn’t particularly difficult. However, putting on lean muscle requires a clear plan and a strong desire to succeed. A personal trainer will design a diet and fitness plan that will help you overcome some of the challenges you may have experienced in the past with regards to putting on muscle.

Increase energy levels

Diet and exercise have a huge influence on energy levels. A personal trainer can design a fitness programme and diet plan to help promote an increase in your energy levels. Exercising too intensely or not enough can both have a detrimental effect on your energy levels. So having a personal trainer will help to ensure you do the right amount of exercise that will promote an increase in your energy levels.

Learn new skills

Some individuals have been exercising all their lives and simply want to improve or try something new. Having a particular exercise that is highly technical and might require some coaching may require the help of a personal trainer. You will learn methods of how to progress and regress an exercise in order to become better at it, with the result effect of improving your strengthen and mobility for that movement.

Unique health concerns

High cholesterol, diabetes, high blood pressure and back pain are just some of the health concerns some individuals face. Hiring a personal trainer can help improve or manage a number of health conditions with a specific diet and exercise plan to improve your health.

So as in the same way you may consider hiring a specialist for a number of other areas in your life, be it financial or medical advice. Consider hiring a specialist that will help you improve your health and wellbeing and lead to you living a more fulfilled lifestyle.

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Sleep Apnea Toorak

What You Need To Know About Sleep Apnea

Sleep apnea can be a serious problem and it needs to be treated. Depending on the person, some treatment options will work well, while others will not. Obesity, asthma and allergies can all contribute to sleeping problems. There are many options available to help treat this condition, one of which is a CPAP machine. Some people find that they do best by having surgery that will help alleviate their symptoms. Choose the route which best meets your needs since getting treatment can lead to a happier and most restful life.

Stop smoking cigarettes if you have Sleep Apnea Toorak. Upper airways have a tendency to swell in smokers and increase the likelihood of Sleep Apnea Toorak. You could use various methods of nicotine replacement, electronic cigarettes or a stop smoking program to quit smoking.` For most individuals, the first month is the worst. Once you are past that point, your nicotine cravings lessen drastically.

If you use a CPAP device for your Sleep Apnea Toorak, you should look into getting a heated humidifier also. It is much easier to get better sleep and to sleep with your CPAP machine if there is warm and humid air to breathe. A lot of modern CPAP machines have a humidifier on them; ask your doctor about it.

Sleep Apnea Toorak

Please do not waste time believing that a CPAP maching is something to be ashamed of. Make people aware that your life would be much worse with the machine. Also, don’t be afraid to use the machine in front of others, including friends and your spouse. Always know that the CPAP machine is something that you need which can help you, and if someone looks down upon you for using it, then they weren’t your friends anyway.

If you are going to be on a plane a long time, then get in touch with the airline company to inform them that you need your CPAP machine for sleeping. Many airlines are accommodating and will seat you in an area that has enough space where you can properly use the machine. Don’t forget your power adapter!

Snoring and sleep apnea can be soothed by playing a musical instrument. Not only will it be soothing for you, but in a trial study in Germany, it showed that a wind instrument can relax the symptoms of sleep apnea. This will help your airways.

If sleep apnea is something that you are afflicted with, you might want to try the throat exercises known to improve the condition. Throat exercises build up the muscles around the airway, and can make them less likely to collapse. One example would be pressing your entire tongue against the top of your mouth, holding it there for multiple minutes and then letting go. Make sure you do this once during your day.

Make sure you don’t back sleep if you suffer from Sleep Apnea Toorak. When you are a back sleeper, you will block your airways and your sleep apnea will flair up. Sleeping on your side is ideal if you suffer from this condition.

Sleep apnea sufferers know how stressful having this condition is. It’s an uncomfortable, frustrating, and sometimes dangerous condition. It can make life miserable for both you and those around you. Use this article as your number one guide to figure out your own unique plans to rid yourself of sleep apnea.

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Personal trainer Battersea


James and his wife took a New Year’s resolution to lose weight like so many of us do each year! They enrolled at a nearby gym and visited it for the first five days of the year. Then, they did not find time to go to the gym daily and started going there twice a week. They both lacked motivation and so, never visited the gym for the rest of the year. Many people take new year resolutions for losing weight, but find it difficult to stick to their own commitments. It can be a good idea to look for a personal trainer to help you stay motivated all year round.

When you start exercising or you want to achieve your fitness goals faster, you can think of hiring a personal trainer Battersea. The expert fitness trainers would know how you can benefit with the right kind of workout plans. They offer individualized program to help you get in shape faster.

Some of us give the excuse that we don’t find enough time from our daily lives to visit the gym. With a fitness trainer, you will be motivated to exercise regularly and achieve your goals easily. If you feel bored while exercising, personal trainer Battersea can help you with interesting exercise plans. Whether you want to lose weight or maintain a healthy lifestyle, choosing a personal trainer can be a great idea.


Personal trainer Battersea

People who lack commitment and need help to kick start their workout plan can hire a fitness trainer. An experienced fitness trainer can plan an effective exercise and workout plan for you and keep a track of the progress also. If you skip a session, he/she would remind you. By hiring a personal trainer, you are more likely to show up and exercise regularly.


Do you get bored with the same type of exercise? Are you tired of monotonous workout plan? Hiring a personal trainer can help you with the variety of exercises so that no two sessions would look the same. They would provide the right workout plan with a variety of exercises depending on your requirements. They may include machines, cardio, weight exercises, and more. You can also ask them to use different combinations of exercises.


You can keep a track of your progress when you hire a personal trainer. The professional will also check the efficiency of the workout plan and determine what workouts help you and the ones that don’t. They can check the progress and help you optimize the exercise plan.

Everybody is different and so, no two workout plans can help two people equally. Every person needs different exercise plan. A personal trainer will set realistic goals and also help you achieve them. They help you form good habits and break the bad ones while you exercise.

So, what are you waiting for? Look for an expert fitness trainer Battersea to help you stay fit and healthy. Talk to a few professionals and hire the best one who can fit into your schedule.

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1. That’s not for me, that’s too hard

Many times during my own fitness journey I have heard people say, when presented with a potential option to further their fitness result, is that “I can’t do that” or “that’s too hard”, or “ya that’s not for me”, or “I don’t know if I can do that”. First of all, let me say that if you are happy with your fitness results so far doing the things you deem “is for you”, you can safely ignore this tip because you are happy where you are at. However, if you wanted more results, you may want to read on. We all like to stay in our comfort zones where we stick to doing things we are familiar with and deemed “is for me”. When people react negatively to something with “can’t” or “too hard”, they are creating negative association with the activity already; and guess what, when you believe that you can’t do something, why would you put effort into doing that? And when you don’t put effort into doing then how can you expect to succeed? When people say “I don’t know if I can do that”, well, I don’t know either; but here is what I do know: if you keep doing the same thing you’ve always done within that comfort zone you are going to get the same results. Makes sense right? Now this doesn’t mean you suddenly jump from doing 100lb deadlift to 500lbs, what this means is that what you should be asking instead is “how can I incorporate this or something similar into my life to get me to where I want to be”?

Richmond Fitness

Life is a series of trades, we constantly trade time to prioritize things we value like career, relationships, or even hobbies. If you want to go further with your fitness, what are you willing to trade for it? Is it that bag of potato chips you tell yourself that you must have or is it taking the time to keep track of what you are eating? We make time, and sacrifice for the things we deem more important to us, so if you don’t want to change anything to further your fitness journey, perhaps you don’t really want it that much then do you? Of course a proper progression should be done to make sure long term success, talk to a Richmond Personal Trainer at Crux Fitness today to see how we can help you.

2. I’ll start later

How many times have you said that and actually followed-through on it? What’s going to be different later that will make the task easier for you? All procrastination does is frustrate the people who actually want to achieve their results but cannot due to their inaction. Like I said before, we all prioritize different things according to what we think is important, and if your fitness goals are truly important to you: start NOW. Come speak to a Crux personal trainer in Richmond Fitness to help implement strategies to help you get started.

3. I’ll try

You either achieved the results you want, or you didn’t, there’s no in between. When you say “try” you are giving yourself the permission to fail, and guess what, when you give yourself an easy way out to go back to your comfort zone, you will. Say I “will” or simply I “won’t”, don’t waste your time with “try”, we never get the time we spend back, don’t waste it ‘trying” if you are not going to give it your all. Speak to a personal trainer at Crux Fitness to discuss this further if you need to.

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Best CrossFit Pittsburgh


Every month at Industrial Athletics starts with our CrossFit Fundamentals Program.  It is our introductory class that teaches everyone the basic movements and lifts that we use in CrossFit.  Inevitably, I have one participant who is ramped up and ready to dive in.  By the end of the Fundamentals Program, this amped up participant starts to talk with me about diet and supplements.  Then the question comes, “What supplements should I take to burn off this fat and put on muscle fast?”  There is almost a look of disappointment when I tell him/her that 85% is diet and only 15% is supplementation.  Diet is the most important.  If you are not eating correctly, there is no workout in the world, and no amount of supplements, that will sustain a long term healthy lifestyle.  Supplements are a “SUPPLEMENT” to a healthy diet.  However, for those who have dialed in their diet, here is a short guide on supplements:


Perhaps the most important supplement is Protein Powder.  Assuming you are receiving the vitamins and minerals you need from your diet, a hard working CrossFitter needs some extra protein right after a workout to help rebuild the torn down muscle tissue.  This added protein will aid in recovery and the building of lean muscle mass.

Picking a good protein depends on a lot of factors.  First, you want to find a whey protein isolate.  Look at the ingredients.  Are there a lot of “fillers?”  These will be the words you don’t know that sound like something from your chemistry class.  You want a protein powder with no more than 10 ingredients, most of which are natural.  Look at the nutrition label.  You want a powder that has about 20-30 grams of protein per serving, 1.5-5 grams of fat, and 1.5-5 grams of carbs.

Best CrossFit Pittsburgh

Sometimes, we receive questions about certain brands.  The brand is not super important.  Just because the protein powder is put out by a big name company doesn’t mean it is the best.  You are often paying a lot for that name.  Go back to the paragraph above and follow that guide.  You will probably find a good quality powder for less than you expect.

Every so often, I get a question about protein powder for women vs. men.  That often depends on your goals.  Protein powder designed specifically for women exists.  However, it is often designed for body builders and fitness competitors, i.e. combined with some kind of fat burning supplement.  The same goes for muscle builder proteins designed for men.  They are often stuffed full of excess fat and carbs.


Also known as Omega-3 oil, fish oil is thought to help in the reduction of free radicals.  Our diets are full of Omega-6 oil that is often found in grains.  It is believed that Omega-6 causes silent inflammation in the body that leads to different syndromes later in life.  Omega-3, naturally found in fish, reduces the Omega-6.  I find that it also helps me recover and keeps my joints from aching.

Similar to protein powder, it is important to find a good quality fish oil.  Once again, that doesn’t mean expensive.  Look at the label to check the amount of Omega-3 per serving.  The general consensus is 2000mg-4000mg per day.  The more quality supplement will have a higher mg count per serving.

Not all Omega-3 is created equal.  Check the label for the break down of Omega 3.  You are looking for EPA and DHA.  You may also see ALA, ETA, and DPA.  The higher the quantity of EPA and DHA, the better it is.


If you are one of those people who doesn’t love vegetables, you may need a multivitamin to supplement your vitamins and minerals.  These include calcium, iron, B6, B12, etc.  Generally speaking, most multivitamins will have very similar ingredients.  While there is not a lot of science backing the quantity needed of each vitamin or mineral, we do know things like women often need more iron and calcium.  You may want to increase your vitamin C during flu season.  This has caused the market to produce different types of multivitamins.  Shop around, look at the ingredients, and compare the quantities of each vitamin and mineral.  Bottom line, find an affordable multivitamin with words you have heard:  iron, calcium, the vitamin letters, potassium, magnesium, zinc, etc.


(Not Recommended)

I add pre-workout to the end of this simply because it is all too often seen in Best CrossFit Pittsburgh.  We see the red and blue liquids in protein shakers almost every class.  Pre-workout is a supplement that should be used sparingly.  It has its place and it can be beneficial to maximize performance.  However, when used too often, it can become addicting.  If you cannot workout without first drinking your pre-workout, you should consider other changes in your life, like increasing your sleep, adding some dense carbs to your diet, or adding the supplements laid out above.  I would recommend never using it.  However, even I have used pre-workout to aid in competitions.

This is not an exhaustive list of all of the beneficial supplements on the market.  We didn’t talk about BCAAs, for example.  Pay attention to your diet first.  If you are eating a well balanced diet of Proteins, Fats, and Carbs, then you are prepared to add some of the above.  Once you see how these supplements affect your performance, then you may start adding more specific supplements designed with specific outcomes in mind.  If you have questions about supplements, let us know.

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gyms in fort lauderdale

How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the gym. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms in Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym.

1. Bite Off What You Can Realistically Chew

gyms in fort lauderdale

For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success.

2. Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms in Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

3. There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms in Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

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richmond fitness


We, as fitness professionals, get this question a lot as clients are often discouraged from their lack of results regardless how much hard work they put in. Changing how we look and/or feel is a tough process to integrate into our lives. We are constantly bogged down with work, family and daily hassles. Below are some pointers for a jump start into the best shape of your life.

1) Mindset change.

Change “can I ever get back into shape” into “I will get back into shape”. That shift in mindset is already part of the success. You have deleted the “program” of a question and have overwritten it with a statement. The former puts you on the fence. You are not sure if you are able to get back into shape – you may or you may not. The latter tells you that you will get back into shape – there are no “what ifs”. A personal trainer in Richmond fitness can change this mindset for you.

richmond fitness

2) Fitness is not a seasonal hobby; it’s a lifestyle.

Understand that getting back in shape is different from cutting weight for sports performance. It’s a slow process that contains many ups and downs. Learn to integrate healthy habits into your life to steer you into the right directions. You may not see results right away but as you pack on more healthy habits, results will come. A personal trainer can give you some tips on lifestyle.

3) Put in the work.

Some times you just need to put your head down and hammer out the work. Perhaps you need to train more often and/or more intensely. Maybe you need to have a stricter diet. You may not like it, but if you want to achieve the results you need to make the change. Everyone is different in terms of the work needed to be done. Some might get back into shape quickly with little effort; for some it may be harder. Understand that it is hard work in process. A good personal trainer will guide you towards the right direction.

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marketing for fitness businesses


To anyone just starting out in business, marketing for fitness businesses or otherwise, the words marketing, advertising and sales all sound synonymous with large expenditures of money for very little return. We just want to get people through the doors, right? Can’t we just have a sales guy up front ready to take the money? And, be honest, raise your hand if you use the three words interchangeably. It’s ok. I used to be one of them.

Many business owners believe they have a killer marketing plan, advertising campaign and sales strategy in place when the opposite is true. When you start allowing marketing people to do sales and sales people to create and upload ads, you can run into serious issues that can impede your growth by a large margin.

Understanding the purpose of each of the disciplines is paramount to your success. So, let’s start with some definitions.


marketing for fitness businesses
marketing for fitness businesses

“Marketing is the activity, set of institutions, and processes for creating, communicating, delivering, and exchanging offerings that have value for customers, clients, partners, and society at large.” – American Marketing Association.

This overarching term refers to what you need to do to create a plan to get your product in front of customers. This includes research into what your consumers want, how they want to receive it, how you will strategically “get the word out” (i.e. which mediums will you use to promote your product) and determining a budget that you will adhere to in spreading the word about your product. And, in fact, the next two pieces – advertising and sales – are planned out in detail under the marketing plan.


“Advertising is the paid, public, non-personal announcement of a persuasive message by an identified sponsor; the non-personal presentation or promotion by a firm of its products to its existing and potential customers.” – About Money

Determined as part of your marketing plan, advertising comprises the actual mediums you chose to utilize to get the word out about your products. Placement mediums include everything from the traditional TV and Radio spots to Pay Per Click options such as Facebook, Instagram and Twitter Advertising. This is the portion of your plan that costs you money – make sure you have a tried and true plan to spend it or else it’s as good as throwing money down the drain.


“A sale is the act of selling a product or service in return for money or other compensation. Signaling completion of the prospective stage, it is the beginning of an engagement between customer and vendor or the extension of that engagement.” –

Sales should be the easiest piece of the puzzle, right? In my experience, it can be the toughest job of all and many gym owners do not have actual processes in place to close the deal. Your Marketing Plan detailed the offer, your Advertising Campaign spread the word, now your Sales Team needs to take over to convince consumers the price is right and they need to jump on it before it’s too late. You must empower your sales team or dedicated trainers who do double duty as sales people to make decisions that allow for slightly different offerings to ensure you gain new customers. 

Separately, marketing, advertising and sales don’t do you any good. Together, they work in unison to target and solidify the ideal customer for your business.

If you’d like to lear exactly how to run powerful marketing campaigns for your business, check out my free webinar “Fitness Marketing Domination” and get registered!

At Profit Marketing Solutions, we have spent countless hours determining the best way to capture your ideal fitness audience for your marketing for fitness businesses and advertising efforts. Contact us today to discuss how we can help you take your gym to the next level.

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