Author Archives
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Curios but scared of injections?Dr. Susan Borden is the friendliest, most knowledgeable physician injector! She is also the latest addition to the AFYA team and brings with her a wealth of experience from the medical field as a nurse turned physician. Dr. Borden’s skill set and knowledge provide our clients the best possible skin care opportunities around. Her main...Apr 9, 2019
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Keep It Fresh- Episode 35In this episode of Keep It Fresh, Marcin takes Kim through a series of fun exercises to target your arms at the gym! Bicep curl Bar tricep press down Hammer curl French press Reverse bicep curl Rope tricep extensionMar 14, 2018
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Keep It Fresh- Episode 32Episode 32 In this episode of Keep It Fresh, Marcin takes Kim through a series of exciting cardio exercises you can do from home to get your legs and glutes firing! Donkey Kicks Hip Thrusts One-legged Hip Thrusts Split Squats Body Squats Pulsing LungesFeb 5, 2018
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Keep It Fresh- Episode 31Episode 31 In this episode of Keep It Fresh, Marcin takes Kim through a series of exciting high intensity cardio exercises to help ensure you’re burning fat instead of muscle tissue! Bike (5 min warm-up, then 15 seconds as fast as you can followed by 60 seconds relaxing…do this for 5 minutes) Treadmill (walking on a...Feb 5, 2018
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Keep It Fresh- Episode 30Episode 30 In this episode of Keep It Fresh, Marcin takes Kim through a series of exercises for your bum that you can do using a staircase right at home! Jump Squats x 3 Leg Cross-Overs x 3 Shufflers x 3 In & Outs x 3 Modified Mountain Climbers (30 seconds each round)Feb 5, 2018
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Keep It Fresh- Episode 29Episode 29 In this episode of Keep It Fresh, Marcin takes Kim through a series of tough ab exercises you can do right at home! Plank Walking Plank Heel Touches Leg RaisesFeb 5, 2018
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Keep It Fresh- Episode 28Episode 28 In this episode of Keep It Fresh, Marcin takes Kim through a series of fun cardio & strength exercises using specific items at the gym! Prowler Sled Push Battle Ropes Farmer’s Walk with Kettle Bells Slam Ball ThrowsFeb 5, 2018
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Keep It Fresh- Episode 27Episode 27 In this episode of Keep It Fresh, Marcin takes Kim through a series of fun, unique combinations & dynamic movements that you can do anywhere in just 15 mins! Circuit 1: Jump Squats Push-ups with shoulder rotation Burpee into jump with high knees Abductor with a crunch Circuit 2: Skaters- touch the ground each...Feb 5, 2018
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Keep It Fresh- Episode 26Episode 26 In this episode of Keep It Fresh, Marcin takes Kim through a series of full body exercises using the TRX Band! Squats Jump Squats Chest Press Row Tricep Extension Bicep Curl Shoulder Raises (into a Y)Feb 5, 2018
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Keep It Fresh- Episode 25Episode 25 In this episode of Keep It Fresh, Marcin takes Kim through a series of cardio workouts that you can do in the pool this summer! High knees- touching your feet Backwards kicks- touching your heals Jumping Jacks Switch Lunges Jump Squats Knee Lifts- Edge of the pool Hip Twists Front KicksFeb 5, 2018
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Keep It Fresh- Episode 24Episode 24 In this episode of Keep It Fresh, Marcin takes Kim through a series of cardio workouts that you can do on the beach or poolside! High knees Jumping jacks Squats Lunges Wide-stance toe touches Side to side shuffle Running on the spot into a pushupFeb 5, 2018
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Keep It Fresh- Episode 23Episode 23 In this episode of Keep It Fresh, Marcin explains what a SUPER SET is and Kim shows examples of what this type of workout could look like!Feb 5, 2018
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Keep It Fresh- Episode 22Episode 22 In this episode of Keep It Fresh, Marcin takes Kim through a series of cardio workouts that you can do quickly whether you’re at work, home or anywhere! Cross Jacks Heel Kicks Burpees Jumping Jacks High Knees Mountain Climbers Jump Squats Do each exercise for 30 seconds and repeat the sequence 4 times!Feb 5, 2018
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Keep It Fresh- Episode 21Episode 21 In this episode of Keep It Fresh, Marcin takes Kim through a series of combination workouts where you do an upper body exercise and a lower body exercise at the same time! Squat with Shoulder Press Reverse Lunge with Bicep Curl Bridge with Arm Fly’s Sumo Squat with Tricep Extension Plank with Reverse FlyFeb 5, 2018
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Keep It Fresh- Episode 20Episode 20 In this episode of Keep It Fresh, Marcin takes Kim through a series of Tabata style exercises that you can do at home! Body Squats Push-ups Lunges Squat Thrust Star Jacks V-ups Skaters Walking PlanksFeb 5, 2018
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Keep It Fresh- Episode 19Episode 19 In this episode of Keep It Fresh, Marcin takes Kim through a series of burpees by following the fun and intense Tabata style timing!Feb 5, 2018
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Keep It Fresh- Episode 18Episode 18 In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of cardio exercises you can do at the gym! Round 1 any piece of cardio equipment (in this case- Elliptical) for 40 seconds 10 jumping jacks ab workout (in this case- V-crunches) 10 reps Complete 10 rounds of this...Feb 5, 2018
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Keep It Fresh- Episode 17Episode 17 In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of exercises with Battle Ropes! Alternating Hands Both Hands Together Waves Hands Together (Moving Forward & Backward) Cross To Sides Jumping Jacks Over Legs PlankFeb 5, 2018
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Keep It Fresh- Episode 16Episode 16 In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of chest and ab SUPER SET exercises! Incline Chest Press Mountain Climbers Chest Fly on a ball Plank JacksFeb 5, 2018
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Keep It Fresh- Episode 15Episode 15 In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of quick cardio exercises you can at home! Predator Jacks Hot Hands One-legged Hops Crab Kicks Plank Twists Split SquatsFeb 5, 2018
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Keep It Fresh- Episode 14Episode 14 In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of fun AMRAP exercises! You do a handful of exercises and do As Many Rounds As Possible! Kettle Bell Swing Push-ups Burpees RowFeb 5, 2018
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Keep It Fresh- Episode 13Episode 13 In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of muscle building exercises with some fun twists! Chin-ups Push-ups Prowler (sled push) Crunches & PunchesFeb 5, 2018
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Keep It Fresh- Episode 12Episode 12 In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of exciting partner workouts using a deck of cards! You assign an exercise to each suit and then randomly pick a card and do that exercise based on the number and suit!Feb 5, 2018
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Keep It Fresh- Episode 11Episode 11 In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of full body exercises you can do at home! Push-ups (20) Leg Raises (20) Close-Grip Push-ups (20) Flutter Kicks (20) Lunges (20) Dips (20) Mountain Climbers (20) Squats (20) Plank Crunch (20)Feb 5, 2018
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Keep It Fresh- Episode 10Episode 10 In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of fun partner exercises! Sprints and Wall-Balls Skipping Ropes Push Off Sit UpsFeb 5, 2018
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