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Learn To + And – First

Learn the basics; then, master the basics! Margaret Bramer Here are some of the most asked questions I get as a personal trainer/nutrition coach… -Should

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Strength in Numbers

At 413 we have an incredible community. Walk in the door for just a few seconds and you’re quick to be greeted by smiling faces,

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Performance vs Aesthetics

This week we want to discuss how having different goals in the gym will look different in regards to nutrition. We decided that asking Sam

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National Quitter’s Day

I could not believe this was an actual thing until I went to the most trusted research database: Google. Turns out, it is as real

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New Year, New You

Aaaaaah, 2020! New year, new you; right? It is incredibly cliche but what a nice ring the phrase possesses. There is a reset, restart, blank

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