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    @Allison Nowicki lets do this one for starters, and I will try to find the next stage.

    Different work outs you can do to stay fit and firm for women and for men as well. Try it out see what happens.

    Do this workout tomorrow. When you are done, log it in your Fitday tracker and see how many calories you have burned!

    P.S. Read an article today about nitrates in foods reducing oxygen expenditure in exercise which lets you work longer at your max. Spinach and beets have a lot of nitrates. If you were curious.

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    Seeing as how my New Year's resolution is to turn my ghetto booty into a tight ass, this is perfect.

    What to eat before and after your workout. I would recommend coconut or almond milk in place of the low-fat milk for the smoothie. Also, add in a handful of spinach or other green to make the smoothie even more powerful!

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