Friday, 25 November 2016 14:44

The Health Coach Difference

The Health Coach Difference

Health coaching is a relatively new profession, but the idea behind it is really rooted in how we, as human beings, operate. As a health coach, I help you work with your unique body, and take into consideration how everything in your life affects your health and wellness.

At the first glance, you may think what a health coach does is not much different from a conventional nutritionist or dietician, or a diet program. However, there are some subtle nuances that make our approach superior in terms of creating positive changes that last – instead of delivering a Band-Aid solution.

As a health coach:

  • I work with the concept of bio-individuality. My approach is client-driven. Instead of getting a one-size-fits-all meal plan based on a cookie-cutter approach or one fad diet, I create customized plans for my clients based on their individual circumstances, lifestyle habits, health condition and other needs. 
  • I approach nutrition as “whole foods”, instead of compartmentalizing them into individual nutrients such as calories, carbs, proteins, fats etc. Why? Because the synergistic relationship among these various components when they are ingested in the form of whole foods deliver much more benefits than when they are taken as individual nutrients.
  • With my health coaching program, during which I work with my clients over several months with sessions that last approximately 60 minutes, I am able to be with them every step of the way so that we are able to look into lifestyle choices and work on changing habits, resulting in meaningful and positive behavioral changes that last for a long time, delivering long-term health benefits.
  • My coaching is goal-, action- and result-oriented. My approach focuses on implementation and integration so that healthy changes are integrated into your life. We live in the age of information overload – you don’t need more information, you need to know which information to use and how to make them work for your life.
  • Instead of treating the symptoms, I work with my clients to get to the underlying causes of their health concerns. We look at how issues such as stress, emotional distress, physical activities, lack of “soul nourishment” etc. affect our overall wellbeing. I help my clients cultivate the awareness to improve all areas of their lives.
  • I support my clients to work with their body on healing itself so that they can eventually reduce the amount of medication that they rely on.
  • Instead of forcing my clients to stick to some “plan” which does not work for them, I first listen to my clients’ needs and concerns, then work with them to get over blocks or resistance, making any behavioural changes they make, stick.

My programs are available in person in my office in Owen Sound or online across the country.  Digestion, Food Sensitivities, Energy and Hormone Balance, Weight Loss and Wellness. 

 

Published in Deanna's Blog
Wednesday, 07 September 2016 14:07

Nutritious Living's Get Lean Program

Nutritious Living's 10 Week Get Lean  Group Program starts Monday, May 29 at 6:30pm.  Spaces are limited, book now. 

Are you tired of the dieting roller coaster? Unsure of what works and what doesn't?  Do you wonder "why can't I lose the weight?"

Learn how to eat right for your body and end the diet roller coaster. You don't need to purchase expensive shakes or ready made high protein foods to lose weight, you need to eat real whole foods in the correct amounts for your body. Fat loss is not always linear, and a good coach will help you understand what is going on in your body instead of drastically reducing your calories. Sustainable weight loss is not a drastic amount of weight lost in the first month, but many companies will try to lure you with photos of people who have dropped a tremendous amount of weight. Where will those folks be in a year from now?

Book your free 30-minute consult to learn more. This email address is being protected from spambots. You need JavaScript enabled to view it. 

  • Learn about nutrition and what your body needs to be optimally healthy. 
  • Learn the necessary steps and tools to balance your blood sugar and hormones.
  • Receive a personalized plan based on your age, weight, height and activity level
  • Receive support documents:  manuals and recipe book
  • Unlimited email support
  • 10 Weekly 1 hour meetings with Nutrition Classes
  • Food Tracker Guidance and Support

This email address is being protected from spambots. You need JavaScript enabled to view it. your free 30-minute assessment today to learn more about my in-person or online programs.

 

Published in Weight Loss
Friday, 26 August 2016 15:11

Diets Don't Work

As a Holistic Nutritionist, one of the most common reasons clients come to see me is to lose weight.  I, in fact, have struggled the last few years with a bit of weight gain, stubborn fat loss and overtraining.  

I have tried almost every tactic out there to try to lose weight and achieve that skinny body that we all seem to think will make us happier.  I developed an unhealthy relationship with food and my body as a result.  Trying to starve myself and excessively exercise only to be disappointed when I stepped on the scale and saw no change, or worse.... an increase in weight.  

I fell prey to the latest dieting trends of high protein, low carb and developed adrenal and hormonal issues in the process.  It was what the latest health trends suggested, so it must be right??

It was a vicious cycle that had me in it's grip and finally, I was able to end it and help my body heal.  It took some time, and I had to eat more in order for my adrenals and thyroid glands to be nourished properly, but I am happy to say, I have developed a much healthier relationship with food and the way I feel about my body. (picture above is me finishing my Multi Sport race this August.)

Most people who diet gain their weight back. And the weight fluctuation created by yo-yo dieting is actually worse for your health than just staying overweight!

Diets are not sustainable – they are alienating, stressful, depressing and restrictive. Most people can stick to a certain protocol for a while, but most of them have requirements that make them hard to sustain in the real world where we all have different things to juggle in our personal life, career, and family responsibilities.

Diets do not take into account bio-individuality, which means that every body is different – how the body metabolizes nutrients, and how each individual has a different lifestyle that may or may not fit well with the rigid requirements.

Diets are expensive. Most diets require participants to buy specialty foods or prepared meals. On top of that, if you rely on prepared meals in order to know what you can eat, is this method sustainable? Do you know what you can eat or order when you are eating out or visiting friends and families?

Sometimes these protocols require supplements because certain foods are eliminated, thereby stripping the diet from certain nutrients. Supplements can be expensive. Moreover, there is no telling whether the body is actually utilizing those nutrients in the supplements. If the supplements are not in bio-available forms that are optimized for absorption, they will just pass out of the body and are practically useless.

If you are ready to learn how to safely manage calories and nutrients to shed some fat then I am here to help.  No foods are off limits when you make them fit your plan.  Learning the proper amount of fuel your body requires is so empowering.  

For more information about my upcoming Weight Management and Get Lean Group and Private Programs please email This email address is being protected from spambots. You need JavaScript enabled to view it.

Group Classes start in September.

Published in Weight Loss
Friday, 26 August 2016 14:32

Diets Don’t Work

 

As a Holistic Nutritionist, one of the most common reasons clients come to see me is to lose weight.  I, in fact, have struggled the last few years with a bit of weight gain, stubborn fat loss and overtraining.  

I have tried almost every tactic out there to try to lose weight and achieve that skinny body that we all seem to think will make us happier.  I developed an unhealthy relationship with food and my body as a result.  Trying to starve myself and excessively exercise only to be disappointed when I stepped on the scale and saw no change, or worse.... an increase in weight.  

I fell prey to the latest dieting trends of high protein, low carb and developed adrenal and hormonal issues in the process.  It was what the latest health trends suggested, so it must be right??

It was a vicious cycle that had me in it's grip and finally, I was able to end it and help my body heal.  It took some time, and I had to eat more carbs in order for my adrenal and thyroid glands to be nourished properly, but I am happy to say, I have developed a much healthier relationship with food and the way I feel about my body. (picture above is me finishing my Multi Sport race this August.)

Most people who diet gain their weight back. And the weight fluctuation created by yo-yo dieting is actually worse for your health than just staying overweight!

Diets are not sustainable – they are alienating, stressful, depressing and restrictive. Most people can stick to a certain protocol for a while, but most of them have requirements that make them hard to sustain in the real world where we all have different things to juggle in our personal life, career, and family responsibilities.

Diets do not take into account bio-individuality, which means that every body is different – how the body metabolizes nutrients, and how each individual has a different lifestyle that may or may not fit well with the rigid requirements.

Diets are expensive. Most diets require participants to buy specialty foods or prepared meals. On top of that, if you rely on prepared meals in order to know what you can eat, is this method sustainable? Do you know what you can eat or order when you are eating out or visiting friends and families?

Sometimes these protocols require supplements because certain foods are eliminated, thereby striping the diet from certain nutrients. Supplements can be expensive. Moreover, there is no telling whether the body is actually utilizing those nutrients in the supplements. If the supplements are not in bio-available forms that are optimized for absorption, they will just pass out of the body and are practically useless.

If you are ready to learn how to safely manage calories and nutrients to shed some fat then I am here to help.  No foods are off limits when you make them fit your plan.  Learning the proper amount of fuel your body requires is so empowering.  

For more information about my upcoming Weight Management and Get Lean Group and Private Programs please email This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Published in Deanna's Blog
Wednesday, 25 May 2016 18:51

A Very Personal Story

I am going to share with you a very real and personal story. It has actually taken me weeks to be able to write this, and quite honestly, I am still a little nervous to share it.

You see, many years ago I had an eating disorder. I was basically anorexic. My boyfriend broke up with me, my grandfather had a stroke and my mother got cancer. Within months, my grandfather and then my mother passed away. Now, most of you know this is why I got into Nutrition but what you probably didn’t know was that I had an unhealthy relationship with food back then. I basically didn’t eat. I was too stressed out and sad and the last thing I wanted to do was eat.
I lived on coffee and cigarettes. Holding it all together, seemingly.
Over the years, I gradually put back on the 15 lbs I lost, and managed to maintain that healthy weight through the birth of my daughter and my journey to become a nutritionist. P.S. I had given up smoking too btw.
Then…..around age 35
I started to gradually put on some weight. Not a lot, but enough to make me feel unhappy with myself. I went to a Nutritionist (Yes, I knew I needed to hand the reigns over to someone else) and dealt with my digestive issues and worked on supporting my adrenals and thyroid. I was healthy.
My weight continued to creep up and at this time, I was working out pretty hard in the gym. I was eating clean and trying every type of eating under the sun and nothing was working. Trust me, over the years I did the Master Cleanse, Cabbage Soup Diet, Vegetarian, Paleo, Low Carb, High Fat… UGH!!! It’s crap!!!

And the saying goes in the Nutrition world is, if you just eat clean, your weight will normalize.
Well, I call BULLSHIT! (disclaimer: I am not saying you can eat whatever you want, what I am saying is IN SPITE OF HEALTHY EATING and EXERCISE…. I was still putting on weight.

I started working out more. And I was beginning to see a glimmer of that old eating disorder start to resurface. I was teaching you how to safely lose weight, telling you to eat more and yet I couldn’t do it myself. 

I was NOT on a low-calorie diet. I was eating about 1600 calories a day on average. But it still wasn’t enough. My metabolism clearly was adapting to the shortage of food. I trained for a 25 km Multi-Sport race last year and that was the straw that broke the camel’s back.  I was tired, stressed and my adrenals were not functioning optimally.  I hated food, I was “eating clean” and still putting on weight.   I was afraid of certain foods and avoiding them in my obsession.  I stopped teaching weight loss classes because I didn’t believe in it anymore. I felt like a joke.

Then I read an article that changed my life.  It was written by a woman who had lost 85 pounds and teaches healthy weight loss like I do.

This was the eye opener, reprinted with permission.

"Good Dieting Candidate
Your doctor has advised you to lose weight because it is affecting your health.
You lack energy and you're tired all of the time.
Your weight holds you back from regular day activities.
Your doctor says you have high blood pressure or high cholesterol and has cleared you to exercise.
Your waist circumference is greater than 35 inches.
You have a family history of cancer.
Your knees, hips and back hurt on a regular basis due to excess weight on your joints.
You want to feel more comfortable in your skin.

Bad Dieting Candidate
You think you will only be happy once you hit your weight loss goal.
You're caught in a cycle of yo-yo dieting... Binging one day and depriving the next.
Ladies: You've stopped getting your period. This happened to me for 5 years. You can read all about my experiences overcoming hypothalamic amenorrhea here.
You think of dieting and/or exercise as punishment.
You equate your self-esteem to the number on the scale.
You've been dieting for at least 6 months and you have plateaued, despite being in a caloric deficit."  Ange Hauck

With guidance and more education, I am happy to be feeling better in my own body. 

If you would like to learn more, please book a free 20-minute phone chat with me so I can guide you through healthy weight loss, balancing your blood sugar and your hormones.

Deanna Trask RHN
Holistic Nutrition, Sports Nutrition, Weight Loss, Hormone Balance, Blood Sugar Balance, Digestion and Food Sensitivities
1405 2nd Ave W, Owen Sound
www.nutritiousliving.ca
519-270-1889

Published in Weight Loss
Wednesday, 25 May 2016 18:19

4 Hormones that Control Your Weight

4 Hormones That Control Your Weight

It’s Monday and you spent the entire weekend clearing out your cupboards, throwing away all of the ‘bad’ foods, grocery shopping and preparing your meals for the week. You feel really good about being ‘good’ this week.

The diet has to work this time.

By 10:00am you are on a roll, about to eat your mid-morning snack and then it happens… you get called into a meeting and leave your apple and 1 tablespoon of natural peanut butter on your desk. Hunger sets in but you can’t leave the emergency last minute meeting.

By 1:00pm you are starving, only having had your breakfast at 7:30am. It’s been five and a half hours since you’ve last eaten. You take one look at the salad you were so excited to eat, turn on your heels, and head for the nearest coffee shop. A salad isn’t going to cut it today… you are starving.

As the guilt sets in for skipping your salad and deviating from your diet on day 1 you think to yourself, “If I had a little more will power I would have eaten my salad.”

Sound familiar?

Will power is no match for hormones and hormonal based food cravings. See, hormones help to regulate metabolism, blood sugar control, sleep, stress, cravings and your weight. You probably heard about the importance of balancing your hormones before, still, let me explain to you the 4 hormones that are in charge of your weight.

Once you understand just how powerful your hormones are you will be in a stronger position to keep them balanced so that they work for you instead of against you.

4 Hormones That Control Your Weight:

Insulin:
Fat storing hormone. Carries glucose molecules out of your blood stream to be delivered to your working muscles. Stores glucose (carbs) as fat for later use when muscle cells are full.

Cortisol:
Stress hormone. Secreted in response to emotional or physical stress (fit or flight response). Chronic stress keeps cortisol in the blood stream resulting in lowered immunity, suppressed thyroid function (metabolism), blood sugar imbalances (insulin) and increased abdominal fat.

Leptin:
Satiety controller. This hormone regulates hunger and feelings of being full. It’s signaled by the hypothalamus and secreted in fat cells. If leptin resistant you don’t feel full and keep eating. Tied to insulin and food cravings. Insulin resistance and leptin resistance are two hormones that can severally damage the body’s ability to lose weight.

Ghrelin:
Stimulates hunger. Secreted in the lining of the stomach and from the pancreas. Ghrelin increases before meals to stimulate hunger and is supposed to decrease after meals. Tied to leptin, which induces feelings of being full. When leptin resistance, insulin resistant and stressed out (high cortisol), ghrelin doesn’t shut off constantly telling your body you are starving.

See, it’s not your fault. Hormone imbalances are to blame.

When your hormones are out of whack you crave carbs or fatty foods. You feel hungry most of the time and never quite feel full and satisfied. You have a hard time sleeping because you are under stress, which perpetuates the problem further. When you are stuck in this cycle weight loss is next to impossible.

So how do you turn it around and balance the 4 hormones that promote weight loss?

1. Avoid all simple sugars, processed grains and foods with hidden sugars.

Sugar promotes high levels of insulin secretion. This includes 100% whole wheat and whole grains. Replace your grains with high fiber beans, lentils, fruits and vegetables.

2. Start your day with a protein and fat breakfast.

Protein and fat promote feelings of fullness, keeps blood sugar levels stable and signals the hypothalamus that you are full. Try to have 2-3 whole eggs with 1 cup veggies cooked in 1-2 tsp of coconut oil.

3. Eat every 4 hours.

Avoid snacking every 2 hours or so. When you are constantly eating, your body doesn’t have time to use up the glucose for energy and never gives your hormones a break. Your meals should be big enough to keep you feeling full for 4 hours.

4. Don’t over exercise or do long bouts of cardio.

Remember, we are trying to reduce cortisol levels (stress). Long bouts of cardio create a stress response in the body. Short, intense workouts, like sprints or weight lifting, is the best way to go. Workouts shouldn’t last more than 30 – 45 minutes if done at the right intensity.

5. Get 7 hours of sleep every night.

The body repairs itself during sleep. Your liver completes its detoxification cycle and your pancreas processes out the remaining glucose. When you don’t have quality sleep it creates a stress response, elevates insulin levels and gives you cravings for carbs.

Balancing your hormones is vital to your goal of losing weight. Follow these 5 tips above to gain better control over your hormones and the weight will start to come off. The best part is that when you do the work to balance your hormones, losing weight isn’t a battle of wills anymore.

Do you still need help?  I create personalized plans to help you balance your blood sugar, balance your hormones and lose the weight for good.

 Book your free 30-minute consult today to learn more about my services.  In person in Owen Sound, or online available. 

Published in Deanna's Blog
Wednesday, 25 May 2016 18:16

4 Hormones that Control Your Weight

4 Hormones That Control Your Weight

It’s Monday and you spent the entire weekend clearing out your cupboards, throwing away all of the ‘bad’ foods, grocery shopping and preparing your meals for the week. You feel really good about being ‘good’ this week.

The diet has to work this time.

By 10:00am you are on a roll, about to eat your mid-morning snack and then it happens… you get called into a meeting and leave your apple and 1 tablespoon of natural peanut butter on your desk. Hunger sets in but you can’t leave the emergency last minute meeting.

By 1:00pm you are starving, only having had your breakfast at 7:30am. It’s been five and a half hours since you’ve last eaten. You take one look at the salad you were so excited to eat, turn on your heels, and head for the nearest coffee shop. A salad isn’t going to cut it today… you are starving.

As the guilt sets in for skipping your salad and deviating from your diet on day 1 you think to yourself, “If I had a little more will power I would have eaten my salad.”

Sound familiar?

Willpower is no match for hormones and hormonal based food cravings. See, hormones help to regulate metabolism, blood sugar control, sleep, stress, cravings and your weight. You probably heard about the importance of balancing your hormones before, still, let me explain to you the 4 hormones that are in charge of your weight.

Once you understand just how powerful your hormones are you will be in a stronger position to keep them balanced so that they work for you instead of against you.

4 Hormones That Control Your Weight:

Insulin:
Fat storing hormone. Carries glucose molecules out of your blood stream to be delivered to your working muscles. Stores glucose (carbs) as fat for later use when muscle cells are full.

Cortisol:
Stress hormone. Secreted in response to emotional or physical stress (fit or flight response). Chronic stress keeps cortisol in the blood stream resulting in lowered immunity, suppressed thyroid function (metabolism), blood sugar imbalances (insulin) and increased abdominal fat.

Leptin:
Satiety controller. This hormone regulates hunger and feelings of being full. It’s signaled by the hypothalamus and secreted in fat cells. If leptin resistant you don’t feel full and keep eating. Tied to insulin and food cravings. Insulin resistance and leptin resistance are two hormones that can severally damage the body’s ability to lose weight.

Ghrelin:
Stimulates hunger. Secreted in the lining of the stomach and from the pancreas. Ghrelin increases before meals to stimulate hunger and is supposed to decrease after meals. Tied to leptin, which induces feelings of being full. When leptin resistance, insulin resistant and stressed out (high cortisol), ghrelin doesn’t shut off constantly telling your body you are starving.

See, it’s not your fault. Hormone imbalances are to blame.

When your hormones are out of whack you crave carbs or fatty foods. You feel hungry most of the time and never quite feel full and satisfied. You have a hard time sleeping because you are under stress, which perpetuates the problem further. When you are stuck in this cycle weight loss is next to impossible.

So how do you turn it around and balance the 4 hormones that promote weight loss?

1. Avoid all simple sugars, processed grains and foods with hidden sugars.

Sugar promotes high levels of insulin secretion. This includes 100% whole wheat and whole grains. Replace your grains with high fiber beans, lentils, fruits and vegetables.

2. Start your day with a protein and fat breakfast.

Protein and fat promote feelings of fullness, keeps blood sugar levels stable and signals the hypothalamus that you are full. Try to have 2-3 whole eggs with 1 cup veggies cooked in 1-2 tsp of coconut oil.

3. Eat every 4 hours.

Avoid snacking every 2 hours or so. When you are constantly eating, your body doesn’t have time to use up the glucose for energy and never gives your hormones a break. Your meals should be big enough to keep you feeling full for 4 hours.

4. Don’t over exercise or do long bouts of cardio.

Remember, we are trying to reduce cortisol levels (stress). Long bouts of cardio create a stress response in the body. Short, intense workouts, like sprints or weight lifting, is the best way to go. Workouts shouldn’t last more than 30 – 45 minutes if done at the right intensity.

5. Get 7 hours of sleep every night.

The body repairs itself during sleep. Your liver completes its detoxification cycle and your pancreas processes out the remaining glucose. When you don’t have quality sleep it creates a stress response, elevates insulin levels and gives you cravings for carbs.

Balancing your hormones is vital to your goal of losing weight. Follow these 5 tips above to gain better control over your hormones and the weight will start to come off. The best part is that when you do the work to balance your hormones, losing weight isn’t a battle of wills anymore.

Do you still want more help?  I create personalized plans to help you balance your blood sugar, balance your hormones and lose the weight.   Book your Free 30-minute consult today.

Published in Hormones
Thursday, 31 March 2016 15:59

Nutritious Living's Get Lean Program

Nutritious Living Get Lean 10 Week Group Classes will start on Monday, May 29 from 6:30-7:30 pm

Book now, spaces are limited.  

Are you tired of the dieting roller coaster? Unsure of what works and what doesn't? Learn how to eat right for your body and end the diet roller coaster. You don't need to purchase expensive shakes or ready made high protein foods to lose weight, you need to eat real whole foods in the correct amounts for your body. Fat loss is not always linear, and a good coach will help you understand what is going on in your body instead of drastically reducing your calories. Sustainable weight loss is not a drastic amount of weight lost in the first month, but many companies will try to lure you with photos of people who have dropped a tremendous amount of weight. Where will those folks be in a year from now?

Book your free 30-minute consult to learn more. This email address is being protected from spambots. You need JavaScript enabled to view it. Private, Group and Online Options available

  • Learn about nutrition and what your body needs to be optimally healthy. 
  • Learn the necessary steps and tools to balance your blood sugar and hormones.
  • Receive a personalized plan based on your age, weight, height and activity level
  • Receive supporting documents:  manuals and recipe book
  • Unlimited email support
  • 10 Weekly 1 hour meetings with Nutrition Classes
  • Food Tracker Guidance and Support 

Book your free 30-minute assessment today to learn more about my programs held in group or private sessions in Owen Sound.

Private Sessions available in person or online. 

 

 

Published in Coming Events
Thursday, 03 March 2016 21:01

Amy

Just wanted to let you know my bloodwork was perfect this time ---- my cholesterol was reduced back to a normal range and my iron has increased since taking the iron pills.

and I confirmed that I will NOT have to take blood pressure medication!!!

love it :)

Amy

Published in Testimonials
Monday, 23 November 2015 18:21

3 Foods For Accelerated Fat Loss

Put the pills down. Pour the liquid meal replacement down the sink. Take a spoon, knife and fork out of the drawer and sit down to a nice meal. Yes, I am telling you to Eat REAL food to accelerate fat loss and yes, there are certain foods that can flatten your belly and fill you up at the same time.

Our bodies run efficiently when we provide ourselves with high-quality nutrition coming from real whole foods.

It’s instinct to reduce the amount of food you consume in an effort to lose weight.

The common mindset is something like, “if I eat less, then I will lose more”. When you deprive your body of nutrition through limiting your food intake you set off a chain reaction that leaves you feeling hungry, low energy, cranky and most often leads to a very large 3-day binge.

Do something different this year.

Start to change your thought patterns surrounding food.

Eat real food to accelerate fat loss.

Instead of doing a crazy detox, cleanse or deprivation diet why not commit to a whole foods diet with regular exercise?

Give it a try…it works!

Start by adding in these 3 foods that accelerate fat loss.

Wild Salmon – Salmon is doubly awesome food because it is a protein and fat source. This fish is rich in Omega 3 essential fatty acids and protein is a thermogenic food, meaning heat creating.  When you eat salmon or other lean proteins, it boosts calorie burning and enhances fat loss.

Have a 3-4 ounce serving of salmon 2 times per week.

Cruciferous Vegetables – broccoli, kale, cauliflower, bok choy, collard greens and radishes. These nutrient dense veggies do something amazing…they give you a special phytonutrient that beats down your unbalanced hormones, namely estrogen.

Consume 1 cup of a cruciferous vegetable daily, either raw or lightly steamed.

Brazil Nuts – Although not as popular as the almond or walnut, 40% of the fat in these amazing nuts are monounsaturated fats. They also contain 2 grams of fibre per 1 ounce serving. The best part about the Brazil nut is that they are super high in selenium, which is essential for immune function and to support the thyroid.

Have a 1 ounce serving once per day. 

If you want more information on fat loss, then just send me an email This email address is being protected from spambots. You need JavaScript enabled to view it.  or give me a call at 519-270-1889 and I will give you all the details.  I run group and private weight loss classes in Owen Sound and online via Skype for those out of town. 

Published in Weight Loss