EXERCISE - It's so important. Even a small amount of activity will kick-start your toward better health. 

BE KIND TO YOURSELF - Focus on YOUR journey. Avoid comparing your milestones and setbacks to others.

REDUCE SUGAR INTAKE - This may not happen overnight, but being mindful of excess sugars will create better eating habits going forward. Stock your pantry with fewer sweets. Avoid sugary beverages. Be mindful of what you purchase.

PRIORITIZE NUTRITION - Eat two fruits per day. Mix in veggies with your breakfast. There will always be ways to eat cleaner. Find what works for you and stick to it.

KNOW WHEN TO TREAT YOURSELF - Drinks CAN wait until the weekend. Excess calories and excess fats CAN wait until you've earned them. Limit yourself. You can always say no to overindulgence. Treat yourself when it’s best for you.
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MEAL PREP AND INVEST IN YOUR HEALTH - Prepping healthy meals will save you time, money and (most importantly) it'll save you from poor eating habits. You never have to meal prep the same meal, so being bored of the same meal-prepped food isn't an excuse. Need help? Need a recipe? Ask us below!

John suffered from a stroke and severe back pain for more than 50 years. Kathy? She sought a healthier lifestyle in a big way.

Kathy and John, who began their journeys to better health in Dec. 2018, needed confidence and a reliable helping hand — someone or something to urge them that they can accomplish their goals.

Kathy initially sat down with Julie Day for nutritional counseling and now trains with Leigh Shafer, who has been "relentless and keeps her motivated!"

Julie inspired Kathy, saying her search for better health was possible and doable. Fast forward to mid-2019, Kathy has exercised three times per week, tracking her steps up to 12,000 a day. She's lost 51 pounds.

Kathy's better health allowed her to get off of blood pressure medication, and her levels have returned to normal.

"Before," she said. "the numbers were not healthy."

"John's results have been miraculous," Kathy said.

Following a stroke, John wrestled with stability and balance issues. John, who trains with Spoga Fitness Center co-owner and lead personal trainer Jeff Day, now has no back pain and no issues with his balance, Kathy said.

"His balance, strength and endurance are 1000 percent improved!" Kathy said.

"Spoga Fitness [Center] has given us the tools and support to live a better life," she said.

Start your day clean by squeezing 1/2-full lemon (depending on size of the lemon) into a 12-16 oz. glass of warm or room temperature, purified water.

Warm water is much gentler on the body first thing in the morning than cold. Drink lemon water at least 10 minutes before eating any food. Avoid using already-squeezed, bottled lemon juice to make this drink.

Benefits from the lemon water morning ritual:

• IMPROVES DIGESTION
• BOOSTS ENERGY
• AIDS IN FAT LOSS