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San Diego Personal Trainer J NyQuist Fitness http://jnyquistfitness.com San Diego Personal Training and Fitness Services Thu, 09 Sep 2010 19:42:06 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 How To Choose A San Diego Personal Trainer http://jnyquistfitness.com/how-choose-personal-trainer http://jnyquistfitness.com/how-choose-personal-trainer#comments Sat, 04 Sep 2010 19:53:16 +0000 admin http://jnyquistfitness.com/?p=235 San Diego Personal Trainer 150x150 How To Choose A San Diego Personal Trainer

Here are a few things you should think about before hiring a personal trainer in San Diego.

Beginning a fitness routine can be a daunting task. Most people don’t know where to begin or are afraid of getting no results, or worse, injuring themselves during their workout. This is where hiring a certified personal trainer can make the difference between successfully meeting your fitness goals or not. A good personal trainer should help you set up a fitness program that meets your goals and teaches you the best way to exercise.

What is a Personal Trainer?

A personal trainer should be educated in anatomy, exercise physiology, nutrition, and certified through a national fitness organization (like ACE or ACSM). Your personal trainer’s job is to assess your current fitness level, set up an individualized workout program for you and keep you focused on your fitness goals. A personal trainer will also get you to train harder than you normally would on your own. A personal trainer also provides:

  • education about strength training, cardiovascular exercise and basic nutrition
  • goal setting strategies
  • accountability
  • security that your workout is safe and effective

What to Look for In a Personal Trainer

  • Education: A personal trainer should be certified through a nationally recognized personal training organization.
  • CPR: your trainer should be currently certified in CPR and/or first aid.
  • Experience: Your personal trainer should have several years of experience in the fitness industry, especially in relation to your goals. For example, if you’re rehabilitating an injury, you want someone who knows something about rehabilitation.
  • Specific expertise: If you have a certain medical issue, injury or condition (such as heart disease, hypertension, diabetes, pregnancy, etc.) make sure your personal trainer has education in these areas.
  • Someone who listens: You are in charge when it comes to your training. If your personal trainer doesn’t listen to your needs or concerns, or tries to force you into following an approach you’re not comfortable with, you have the wrong personal trainer. Remember, personal training should be a fun journey to self improvement.
  • Pays attention: Your personal trainer should be focused on you during your workout. They should not be talking on their phone, eating lunch, or generally distracted.
  • Goal oriented: Your personal trainer should sit down and set short, medium, and long term goals with you and make sure you are on track to meet them. There should be a direction and strategy to your training.

Be Wary (Forgive me if I repeat myself, it’s that important!)

  • Is he or she certified and insured? Just because someone has a great physique themselves does not mean that they are qualified to train you or someone else. Some people are blessed with great genetics or have figured out what they need to do in order to meet their own goals. How do you know they have the knowledge and experience to analyze your body and determine the best approach toward your goals. A nationally recognized personal training certification insures that they have shown proficient expertise in a number of relative areas relating to training. Make sure they have liability insurance as well. If your prospective personal trainer is a professional they will have both of these things.
  • Are you in pain? It is normal to be sore after engaging in strength training. This should be an all over soreness that lasts for 2-4 days. This is normal and should be expected. If you find you have acute pain in your joints, low back or a small, localized area of a muscle, your personal trainer may not have you working out with proper form and/ or an appropriate weight. Again, this is their job to begin with.
  • Are they distracted? During your session it is perfectly normal to carry on a conversation with your personal trainer about non training related topics. As you work with someone you develop a rapport and it can make your training sessions much more enjoyable if you can take small mental breaks occasionally from your intense training. But your trainer should always be focused on the fact you are there to train, not hang out. Also there is no excuse for your personal trainer to carry on a conversation with someone else (especially on the phone) while you are training, eat their lunch, or stare off into space waiting for the workout to be over. You are paying good money for their services, not just their time.

Working with the right trainer can be a life changing experience. I have seen it time and again with my own clients. Unfortunately, working with the wrong trainer can sour many people on exercise and fitness permanently. By doing a little research and asking yourself what you need out of your trainer, you can increase the chances that you will get a perfect fit.

J. NyQuist C.P.T.

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Benefits of Drinking Water http://jnyquistfitness.com/benefits-drinking-water http://jnyquistfitness.com/benefits-drinking-water#comments Tue, 31 Aug 2010 19:20:30 +0000 admin http://jnyquistfitness.com/?p=229 Your body is made of water:

Water is crucial to your health. Every system in your body depends on water.

The human body is made up of between 55 and 75 percent water. Men generally have more water in their bodies than women because muscle holds more water than fat does (and women have a higher percentage of body fat compared to men). When a person loses 10 percent of their body weight in fluids, they are considered to be dehydrated, but as little as two percent can affect workout performance, cause fatigue and dull critical thinking abilities. Adequate water consumption can help keep joints lubricated, lessen the chance of kidney stones, prevent and lessen the severity of illness and help prevent constipation.

Symptoms of dehydration:

  • Excessive thirst
  • Dry mouth
  • Little or no urination
  • Fatigue
  • Headache
  • Lightheadedness
  • Dizziness
  • Muscle weakness

Daily hydration requirements:
Every day you lose water through sweating, exhaling, and going to the bathroom. For your body to function properly, this water needs to be replaced by consuming beverages and foods that contain water. A healthy adult’s daily fluid intake can vary widely. Most people drink fluids to quench their thirst but this may not be enough. A good guideline is to drink eight 8-ounce glasses of water a day, although many beverages can take the place of water for fluid replacement. Alcohol and caffeinated beverages should not be added to this total since they are diuretics and can cause you to lose more fluid than they provide. If you drink enough water to quench your thirst, produce a colorless or slightly yellow amount of urine, and you feel well, your current total fluid intake is probably OK. If you exercise or engage in any activity that makes you sweat, you’ll need to drink extra water to compensate for that fluid loss. Also keep in mind that you need to drink additional water in hot or humid weather to help lower your internal body temperature and to replace what you lose through sweating.

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How To Prevent Injury While Working Out http://jnyquistfitness.com/prevent-injury-working http://jnyquistfitness.com/prevent-injury-working#comments Mon, 30 Aug 2010 23:36:45 +0000 admin http://jnyquistfitness.com/?p=222 How Do You Prevent Injury?

By following these guidelines, you can minimize the chance of injury during your strength training workouts. Of course the best way to minimize your chance of injury is to hire a certified personal trainer if you are unsure of what you are doing.

Warm up: Before you perform any strength training exercises you should do 5-10 minutes of light cardio or calisthenics. Also the muscle groups you are working out should be warmed up before every strength training session with light sets of your working exercises.

Maintain proper posture: Incorrect posture can easily lead to injuries Make sure your spine is aligned properly and your joints are not put into any unnatural positions.

Listen to your body: Pain is your body’s way of telling you something you are doing is harmful. There is a big difference between a slow building burn in the muscles and a sharp pain. If it’s a sharp pain, stop doing it. There is always something else you can do.

Stretch: After your hard workout, spend 5-10 minutes gently stretching out your entire body. Stretching helps promote flexibility and decreases post workout soreness.

Keep your sets around 10-12 reps: Unless you are an advanced trainee, you should not be going so heavy that you cannot perform at least 10 reps with good form. Going too heavy, then losing proper form to lift the weight anyway is a great way to get injured.

Follow a varied and balanced routine: Incorporate strength training, cardiovascular training, and stretching for flexibility into your workout routine. Also try to cross train with different activities like hiking or swimming to work different muscles in ways they are not accustomed. Make sure to work all of the major muscle groups so you don’t create any major muscle imbalances.

Stay hydrated during your workout: When a muscle becomes dehydrated, it is more prone to strain and injury. Avoid sugary drinks and just stick with water during your workout.

J. NyQuist

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Tips For Weight Loss http://jnyquistfitness.com/tips-weight-loss http://jnyquistfitness.com/tips-weight-loss#comments Thu, 26 Aug 2010 20:29:01 +0000 admin http://jnyquistfitness.com/?p=218 Weight Loss 150x150 Tips For Weight LossHere are a few things to keep in mind when making a weight loss plan.

Make your weight loss plan a life style.

I always say diets are like vacations, they’re something you go on temporarily before you go back to your regular routine. Your body is a reflection of your lifestyle. If you eat a healthy diet and exercise you will have one type of body. If you eat unhealthy foods and you are sedentary you will have another type of body. In order to lose the weight and keep it off, you must continue to do what made you successful in the first place.

Set realistic goals and expectations.

Most people who begin a diet do so with unrealistic expectations. They want to drop 30 lbs in a month when it took them 3 years to gain it. Focus on the process and let the results happen naturally. 1-2 lbs a week is a realistic weight loss goal. If you are strength training, which you should be, you may not see much if any weight loss on the scale initially because you are gaining lean body mass (muscle) while burning body fat. The way your clothes fit is a great way to measure your progress instead.

EAT!

Bodybuilders and most athletes eat small meals every 2-4 hours for a reason. This is ideal. Your body’s digestive system can only handle so many calories efficiently at once. What it cannot use for repair or immediate energy is stored for later use as body fat. A tip I use and give my clients is to not get full or hungry throughout the day. Eat before you really get hungry so you don’t overeat at your next meal and stop eating before you are full. Don’t worry, you will be eating soon enough again.

Drink Water.

Water plays many roles in your body (your body is mostly water), and it is essential for proper metabolism. It is very easy to take in a large number of calories just by drinking them. An average 12 oz. soda has about 150 calories. Fruit juice is loaded with sugar as well. Alcohol has 7 calories per gram. I’ve personally found that if I make water about 90% of my fluid intake, I can control my calorie intake quite easily.

Cook at home.

When you prepare your own food you have complete control over what goes into it. By learning to read and understand food labels you can know exactly what you are putting into your body when you make your meals. Use sugar, salt and fat sparingly or look for substitutes in your recipes.

Get moving.

You don’t have to join a gym to lose weight. Exercise comes in many forms. You can try taking a class, following a video at home, going for a walk, or even work around the house. Many people are having success with video game programs such as Nintendo’s Wii Fit or Yoga. The point is you need to physically exert yourself somehow on a regular basis. 3-5 times a week is a good goal to set.

Treat yourself.

Occasionally you should have something just because it tastes good. These choices may not be the healthiest options but are an important part of a successful diet. If you constantly deny yourself your favorite foods it can become easy to burn out on your healthy diet and overindulge. I try to have a “cheat meal” once or twice a week just for my mental health. My diet is low enough in sugar fat and salt that if I have a meal that is loaded with any of these, my overall intake is still low. Always look at the big picture.

Eat Breakfast.

When your body goes without food for a while it slows down it’s metabolism as a survival mechanism. When you eat breakfast in the morning, your body can start revving it’s metabolism up early in the day and keep it going throughout.  Remember, it’s not how much activity you do or even how much you eat that determines weight loss. Weight loss is determined by how many calories you burn. Eating breakfast every day helps keep your metabolism up.

J. NyQuist

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Tips To Optimize Recovery http://jnyquistfitness.com/tips-to-optimize-recovery http://jnyquistfitness.com/tips-to-optimize-recovery#comments Mon, 23 Aug 2010 22:12:21 +0000 admin http://jnyquistfitness.com/?p=202 Most people who train have a plan for strength training and a nutrition plan. But how many have a plan for recovery? I hear and say often that training is the easy part. If you’re like me, you can’t wait to get into the gym and move some weights. Who doesn’t like to feel the pump and endorphin rush of training? But knowing when to stay out of the gym is, in my opinion, the true key to long term success and meeting your goals.

No one says they want to train so all of their joints will hurt, or they will constantly be irritable or tired. But this is exactly what many, if not most of the people in the gym are accomplishing by overtraining. Overtraining is when you tax your body’s recuperative abilities by training beyond their limit. When you are working out, you are actually getting weaker. Strenuous strength training breaks down and stresses every system in your body. After a workout your body not only has to heal itself back to where it was prior to training, but then it has to adapt to the increased workload it’s been given by getting stronger. This takes time or to be more precise, proper nutrition and rest. Most people jump back into the next workout as soon as their muscles are no longer sore, long before they have actually gotten stronger and then wonder why their gains have reached a plateau. Here are some tips to insure that your strength gains come steadily and you remain injury free.

  1. Avoid overtraining in the first place. One simple way to recover faster is by limiting the volume of training you do. You are better off training briefly at a higher intensity than doing set after set with a low or medium intensity.
  2. Sleep. During sleep, your body produces Growth Hormone (HGH) which is largely responsible for tissue growth and repair. Getting as close to 7 or 8 hours a night is the key. Also many bodybuilders incorporate naps into their daily schedule to get additional HGH release and the cool thing is that this happens when you first go to sleep so even a brief 20 minute nap will achieve an additional HGH spike for you.
  3. Adequate nutritional intake. This is key (especially if you are a “hard gainer” like me) to your strength gains since muscle is literally made out of food. In fact I personally think of my muscles as bags that hold food and water. If I want them bigger I need to fill them up. Remember, you can’t build a mansion out of 2 bricks and a nail no matter how you put them together. You must have the raw materials available and in terms of muscle these are calories and water.
  4. Water. Water is literally the key to life. Nothing on our planet lives without it. Your muscles are 60% water. Water also plays a vital role in metabolism which is really just moving calories around. Think “Water helps food bags get filled”.
  5. Light activity. Moving your blood around with some light activity helps flush out waste products and brings fresh nutrients and oxygen to recuperating muscles. It can also decrease muscle soreness which is a nice side benefit.
  6. Stretch. This is a simple and fast way to help your muscles recover as it promotes circulation through the muscle.
  7. Massage. You don’t have to pay someone for a massage in order to get the benefits. You can perform self massage on sore muscles if you can reach them or use a stiff foam roller for hard to reach places. Much like stretching, massage also promotes circulation. If a muscle is really sore from strength training, start with light pressure and increase pressure as you can tolerate it.

A general rule I use to know when to train next is how I feel mentally and physically. If I am tired or not excited to train, I probably need some rest. If my joints, tendons, or muscles are sore I definitely need rest. I use my dog as a good example. When he wants to play, he can’t be stopped. When he is tired he can’t be roused. When I feel like training the way my dog wants to play, it’s time to train. If I don’t feel excited to train, I probably need another day or more. Too many people are afraid that if they go too long between workouts their muscles will atrophy but if you keep eating properly you will be surprised how long your muscles will continue to grow. J. NyQuistwoman sleeping recovery 300x150 Tips To Optimize Recovery

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Strength Training Guidelines http://jnyquistfitness.com/strength-training-guidelines http://jnyquistfitness.com/strength-training-guidelines#comments Thu, 19 Aug 2010 21:30:20 +0000 admin http://jnyquistfitness.com/?p=165 Dumbbell Strength Training Guidelines

Strength Training Guidelines

  1. Always warm up prior to lifting: 5-10 minutes of light cardio will prepare your muscles and circulatory system for exercise. This will make it more safe and effective.
  2. Perform a warm up set for each exercise in your program: This further warms up the muscles and tendons in the exact way they are to be worked. It also preps your nervous system for the specific movements performed.
  3. Lift and lower your weights in a controlled manner: Don’t use momentum to lift the weight. 2 seconds up and 4 seconds down is sufficient to negate momentum. Think constant tension when working out.
  4. Breathe: Don’t hold your breath. Try to breathe out as you lift the weight up. If this is too much of a distraction just breathe normally.
  5. Pay attention to your posture and form: Stand upright or keep your back straight if bent over. Do not let your body sway out of your original posture in order to lift the weight. If you cannot lift the weight without swaying, you need to lighten the weight.
  6. Work large muscle groups first: The exercises that work the largest muscle groups demand the most energy so perform those first while you are fresh. The order I use is Legs, Chest, Back, Shoulders Arms, and Abs. You can throw in calves at the end if you like.
  7. Keep rest to a minimum: Only rest as long as it takes to catch your breath or until your muscles are recovered enough to lift the next weight for you planned rep range. Generally, the heavier I go, the longer I rest before hand.

Planning your workout.

For beginners, you want to choose about 8-10 exercises, which comes out to about one exercise per muscle group. Make sure to pick at least one exercise form each group in order to maintain muscular balance and injury prevention. Some examples are:

  • Quadriceps: Squats, lunges, leg extension and leg press machines
  • Hamstrings: deadlifts, lunges, leg curl machine
  • Chest: bench press, chest press machine, pushups, pec deck machine
  • Back: one-armed row, seated row machine, back extensions, lat pulldowns
  • Shoulders: military press, lateral raise, front raise
  • Biceps: bicep curls, hammer curls, concentration curls
  • Triceps: triceps extensions, dips, kickbacks
  • Abs: crunches, reverse crunches, oblique twists

Sequence of Exercises

  • Work large muscle groups first. The exercises that work the largest muscle groups demand the most energy so perform those first while you are fresh. The order I use is Legs, Chest, Back, Shoulders Arms, and Abs. You can throw in calves at the end if you like.

Picking your weights

  • Pick up a light weight and do a warm up set of the exercise of your choice, aiming for about 10 to 15 repetitions. I generally use 50% of my max weight.
  • Perform an intermediate set for 5-8 reps. This allows you to prepare further for your heaviest weight without fatiguing the muscle. I generally use 75% of my max weight.
  • Finally pick a weight you can perform 8-12 reps with slow perfect form. Quadriceps are an exception and respond well to 20 reps or so.
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Training Heart Rate http://jnyquistfitness.com/training-heart-rate http://jnyquistfitness.com/training-heart-rate#comments Mon, 16 Aug 2010 19:31:48 +0000 admin http://jnyquistfitness.com/?p=110 Calculate Your Training Heart Rate Range

1- Subtract your age from 220. (Example for a 30year-old: 220 – 30 = 190.)

2- Multiply the result by 0.65 to determine 65 percent of your estimated maximum heart rate. (For a 30year old: 190 x 0.65 =123.5 , or approximately 124 beats per minute.) This is the middle range of your training range.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

Monitor Your Training Heart Rate When Exercising

1- Stop exercising, and use your index and middle fingers together to count the number of beats at your wrist or neck for 15 seconds. (Your thumb has a light pulse, which might confuse the count if you use it instead of your fingers.)

2- Multiply this number by four. This is your beats per minute.

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ACSM Cardio Guidelines (Over 65) http://jnyquistfitness.com/acsm-cardio-guidelines-over-65 http://jnyquistfitness.com/acsm-cardio-guidelines-over-65#comments Mon, 16 Aug 2010 19:17:22 +0000 admin http://jnyquistfitness.com/?p=103 Senior Fitness ACSM Cardio Guidelines (Over 65)Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)

Basic recommendations from ACSM and AHA:

Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.

Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.

Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.

Key points to the guidelines for older adults

Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are a few key differences and points to consider.

  • Start, and get help if you need it. The general recommendation is that older adults should meet or exceed 30 minutes of moderate physical activity on most days of the week; however, it is also recognized that goals below this threshold may be necessary for older adults who have physical impairments or functional limitations.
  • Functional health is an important benefit of physical activity for older adults. Physical activity contributes to the ease of doing everyday activities, such as gardening, walking or cleaning the house.
  • Strength training is extremely important. Strength training is important for all adults, but especially so for older adults, as it prevents loss of muscle mass and bone, and is beneficial for functional health.
  • If you can exceed the minimum recommendations, do it! The minimum recommendations are just that: the minimum needed to maintain health and see fitness benefits. If you can exceed the minimum, you can improve your personal fitness, improve management of an existing disease or condition, and reduce your risk for health conditions and mortality.
  • Flexibility is also important. Each day you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscle and tendon groups, with 10-30 seconds for each stretch. Repeat each stretch three to four times. Flexibility training will promote the ease of performing everyday activities.

Starting an exercise program

Starting an exercise program can sound like a daunting task, but just remember that your main goal is to meet the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training two to three times per week.

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ACSM Cardio Guidelines (Under 65) http://jnyquistfitness.com/acsm-cardio-guidelines-under-65 http://jnyquistfitness.com/acsm-cardio-guidelines-under-65#comments Mon, 16 Aug 2010 19:15:24 +0000 admin http://jnyquistfitness.com/?p=99 Guidelines for healthy adults under age 65

Basic recommendations from ACSM and AHA:

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

  • Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
  • Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
  • Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
  • The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
  • Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

Starting an exercise program

Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.

Choose activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need variety of activities to stay motivated, combine a few that appeal to you.

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Anatomical Skeletal Chart http://jnyquistfitness.com/anatomical-skeletal-chart http://jnyquistfitness.com/anatomical-skeletal-chart#comments Sun, 15 Aug 2010 22:15:53 +0000 admin http://jnyquistfitness.com/?p=77 primal skeleton Anatomical Skeletal Chartprimal skeleton back Anatomical Skeletal Chart

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