Brian Hernandez

Brian Hernandez is the owner of VIP Personal Fitness and a personal trainer in Fort Lee, New Jersey. He helps adults build practical strength-training routines through semi-private coaching and coached small-group workouts, emphasizing clear instruction, appropriate exercise choices, steady progression, and consistency.

VIP Personal Fitness is downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee. Its programs include 45-minute semi-private sessions for two to four clients, 30-minute Strength Camp, and 45-minute Boot Camp. Private one-to-one training is offered separately at VIP Fitness Center upstairs in Suite 2.

Brian's articles help readers choose a coaching format, plan repeatable routines, and understand fitness assessments in context. His writing provides general fitness education, not medical diagnosis, rehabilitation, or individualized medical nutrition advice.

Low-Impact Bodyweight Cardio: A Scalable Starting Routine

Low-Impact Bodyweight Cardio: A Scalable Starting Routine

Published by on August 31, 2015

Bodyweight cardio does not have to mean burpees, jumping, or moving as fast as possible. A few stable-ground movements can form a manageable starting routine when their pace, range, and duration fit you. Low impact describes the absence of repeated jumping in this example; it does not mean the exercises are suitable for every joint or medical condition.

The twelve-minute structure below is illustrative. Learn the movements first, use a clear nonslip area, and adapt the session with a coach when needed.

Choose Three Simple Movements

Comfortable marching: lift one foot and then the other at a manageable height, with relaxed arm movement. You do not need to bring the knees to the hips. Use secure support or another activity when balance makes this difficult.

Side steps: step a comfortable distance to one side, bring the other foot toward it, and repeat in the other direction. Keep the steps controlled and avoid crossing the feet or racing through changes of direction.

Alternating heel touches: place one heel lightly forward, bring the foot back, and change sides. Choose a small range and comfortable rhythm. A different movement may be more appropriate when this causes discomfort.

A Twelve-Minute Example

Minutes 1–3: begin with easy movement and rehearse the selected exercises. Minutes 4–9: alternate 30 seconds of a selected movement with 30 seconds of easier movement or rest. Cycle through marching, side steps, and heel touches, then repeat that sequence once. Minutes 10–12: gradually ease down.

Six one-minute work-and-recovery pairs total six minutes. Adding the three-minute beginning and three-minute finish makes twelve. This is not a requirement to complete every round; shorten the work, extend recovery, or end the session when needed.

Rest is part of the plan. Do not treat a short workout as proof that recovery is unnecessary.

Choose Effort Before Speed

The CDC’s talk test describes moderate intensity as an effort at which you can talk but not sing. Use that as context, not a demand to reach a particular intensity immediately. Your suitable starting effort may be lower.

This routine is not automatically HIIT because it uses timed intervals. Movement control, comfort, and the ability to recover matter more than matching a fast demonstration.

How to Adjust the Session

To make it more manageable, reduce the range, slow the pace, or use shorter work periods. To progress, discuss one change at a time, such as an additional appropriate round or a modest increase in work duration. Keep a clear record of what changed.

A person who needs seated activity, substantial balance support, or exercise restrictions may need a different routine entirely. Substitutions should be based on the person, not improvised simply to finish the timer.

How It Fits With Strength Training

A short cardio routine can complement coached strengthening sessions, but it does not automatically replace them. Review your whole week rather than counting every minute of any movement as the same kind of exercise.

Our walking and strength-training guide provides a weekly example. The bodyweight backup guide shows a different, strength-oriented use of limited time.

What to Record and When to Stop

Note the movements, completed rounds, recovery needed, and how you felt. Do not convert a device’s calorie estimate into a promised amount of fat loss. A useful early goal can be repeating the same manageable session comfortably.

Stop for pain, dizziness, or unusual symptoms. Severe chest discomfort, fainting, or serious breathing difficulty needs urgent medical attention. A group workout or fitness consultation is not a substitute for clinical assessment.

Find Your Starting Point at VIP Personal Fitness

Book your Free Body Diagnostic to discuss your goals, schedule, and coaching options. The complimentary 30-minute consultation includes an InBody assessment and carries no obligation to purchase.

Visit us downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee. Individual exercise needs and results vary.

V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Kettlebell Training: Limitations, Learning Curve, and Alternatives

Kettlebell Training: Limitations, Learning Curve, and Alternatives

Published by on August 25, 2015

Kettlebell training has practical limits, but being a beginner is not automatically one of them. A controlled exercise with a suitable weight can be a reasonable starting option. The more useful questions are whether the movement fits you, whether the available resistance is appropriate, and whether you can learn the setup.

This guide helps you evaluate those trade-offs without treating kettlebells as either essential equipment or unusually dangerous by definition.

Limitation 1: One Weight May Not Fit Every Exercise

A bell suitable for a deadlift may be too demanding for an overhead movement and too light for a different lower-body exercise. Trying to make a single weight do every job can limit your choices.

Fixed-weight bells require access to suitable sizes. Adjustable models also exist, but their adjustment process and permitted uses vary. Follow the product instructions rather than assuming every design fits every movement.

Before buying, establish which exercises you plan to perform and what resistance you can control. Compare the full equipment need, storage, and any instruction—not just the price of one bell. This article does not quote a current equipment price or recommend a specific product.

Limitation 2: Some Movements Need More Skill Practice

A swing, clean, or snatch requires coordination of the bell’s path and the body’s movement. Learning that skill takes a different approach from copying a repetition count from a video.

You do not need to begin there. A raised-start deadlift, supported row, or manageable carry may be more appropriate. Read our beginner options and ask for a demonstration of both the exercise and the stopping procedure.

Limitation 3: The Setup Can Be the Problem

Someone may be able to perform a press once the weight is in position but struggle to place it there or put it down. Grip comfort, floor access, and the surrounding space also matter.

Do not solve an uncontrolled setup by adding momentum. Ask for assistance, a different starting height, or another exercise. A machine or dumbbell may fit the task better; a substitution is not a lesser workout simply because it uses different equipment.

Limitation 4: Home Space Is Not Just Storage Space

A bell may fit under a chair, but that does not establish that the surrounding room is suitable for exercising. You need clear floor space, a nonslip surface, and room to move without contacting people, pets, or furniture.

A controlled lift and a swing have different space demands. Do not practice a moving-weight exercise in a crowded room or use an unstable surface to make a small space feel more challenging.

Limitation 5: Equipment Variety Does Not Replace Programming

A collection of kettlebell movements is not automatically a balanced routine. Decide which tasks you need, how much work is appropriate, and how you will review progression.

For example, repeatedly doing the same easy movement may no longer match a strength goal. Adding more speed or more exercises may not solve that. The next useful step could be a suitable resistance change, different exercise, or broader review of the program.

Compare the Alternatives by the Problem They Solve

Dumbbells offer another way to organize external resistance. Machines or cables may provide a more convenient supported setup for some movements. Bodyweight exercises can reduce equipment needs, although some still require a secure support or anchor.

There is no need to commit to only one category. Our equipment comparison explains how to choose by goal rather than label.

Make an Informed Starting Choice

Tell your coach what equipment you can access, what you find difficult, and any relevant restrictions. A trainer can discuss appropriate exercise options but cannot diagnose pain or provide medical clearance. Stop for pain or loss of control rather than trying to finish a prescribed number of repetitions.

Schedule a Free Body Diagnostic at VIP Personal Fitness, downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee. The complimentary consultation includes an InBody assessment and discussion of goals, schedule, and coaching needs. No purchase obligation.

V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Five Kettlebell Exercises for Beginners

Five Kettlebell Exercises for Beginners

Published by on August 18, 2015

A beginner can start learning kettlebell exercises without immediately doing swings, cleans, or snatches. Controlled lifts and carries offer other ways to practice handling resistance. The right exercise is the one that matches your ability, available equipment, and goals.

The five options below are an educational menu, not a complete workout prescription. Learn the setup with a coach, use manageable resistance, and do not assume one bell is the right weight for every exercise.

1. Kettlebell Deadlift

Position the bell between your feet, or on a stable raised support when reaching the floor is not appropriate. With a comfortable stance, move the hips back and bend the knees enough to reach the handle. Establish a secure grip and controlled trunk position before standing.

Stand by extending the hips and knees, keeping the bell close rather than swinging it forward. Return it to its starting point deliberately. A coach can adjust the height and stance; you do not need to force a floor-level starting position.

2. Goblet Squat to a Suitable Box

Hold a manageable bell close to the chest with both hands, using a grip your coach demonstrates. With a stable box or seat behind you, bend the hips and knees through a comfortable range, then stand again with control.

The box can provide a consistent target, but it should not encourage dropping onto the seat. Choose the height, support, and load for the person. A bodyweight sit-to-stand may be the better starting movement.

3. Suitcase Carry

Begin with one bell beside you and a clear, short walking route. Pick it up using an appropriate setup, stand comfortably, and walk with controlled steps while holding it at your side. Set it down deliberately before changing sides.

Choose a distance and weight that allow a secure grip. Do not continue until the bell slips or swing it around other people. A stationary hold or different exercise may fit better when walking balance is a concern.

4. Supported One-Arm Row

Use a stable support for the non-working hand and a comfortable stance. Hold the bell beneath the working shoulder, pull it toward your side through a manageable range, then lower it under control.

Avoid jerking the weight or twisting to complete a repetition. The support needs to be secure; a rolling chair is not suitable. A coach may choose a cable or machine row instead when the setup is not a good fit.

5. A Coach-Selected Floor Press

A floor press may be an option when floor access and the shoulder position are comfortable. Have the coach teach or assist the process of getting a light bell into position and returning it safely. With the wrist controlled and elbow at a comfortable angle, press through the demonstrated range and lower gently.

The setup is part of the exercise. Do not improvise getting a heavy bell above your body. An incline push-up or another supported press may be the more practical choice, and you do not need this movement to complete a beginner program.

How Much Should You Do?

Begin by learning the movements rather than assigning yourself a demanding circuit. Your coach can select the exercises, resistance, sets, repetitions, and rest for your starting point. Finish a set while you can still control the agreed task and safely put the equipment down.

Record what you actually used. A modest change in repetitions or resistance can be considered later, but improvement is not a requirement to add weight at every appointment.

Where Swings Fit

A swing is a separate skill that needs instruction in the hip movement, bell path, grip, and stopping procedure. It is not just a fast arm raise. The American Council on Exercise’s kettlebell introduction illustrates the importance of exercise-specific setup. Do not rush to a ballistic movement because a beginner list says it is compulsory.

Build the Program Around You

Read our kettlebell introduction and equipment comparison for the broader context. Stop for pain or concerning symptoms and follow relevant medical restrictions.

Book your Free Body Diagnostic at VIP Personal Fitness, downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee. The complimentary consultation helps discuss your fitness starting point and suitable coaching options, with no purchase obligation.

V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Benefits of Kettlebell Training: Strength, Conditioning, and Variety

Benefits of Kettlebell Training: Strength, Conditioning, and Variety

Published by on August 11, 2015

Kettlebells offer a compact way to organize several types of resistance exercise. A single tool can be used for controlled lifts, carries, and appropriately taught faster movements. The benefit comes from how you use it—not from a unique ability to transform your body faster than every other form of exercise.

Here are the practical reasons to consider kettlebells in a coached program, along with the limits that keep those reasons realistic.

A Versatile Exercise Menu

A bell can be used for a deadlift, squat, row, carry, or suitable press. That creates options when equipment space is limited. It does not mean one exercise trains every muscle equally or that one bell is the right resistance for all those tasks.

For example, the weight that fits your deadlift may be too demanding for a press. A good program can use different bells or different equipment rather than forcing every exercise around the same object.

A Clear Way to Practice Handling Resistance

Controlled exercises provide opportunities to learn how to approach, grip, move, and set down a weight. The ability to manage the setup matters as much as the repetitions between the start and finish.

For a beginner, a raised-start deadlift or supported row may be more useful than learning a long sequence of swings and cleans. Our beginner exercise guide provides examples of controlled starting options.

Options for Strength and Conditioning

The exercise, resistance, amount of work, and rest determine the session’s emphasis. A set of controlled lifts with adequate rest is different from a conditioning interval. Both can use a kettlebell, but neither should be described as automatically providing every benefit of the other.

A practical plan may separate these goals. For example, use appropriate resistance work in a coached session and walking for additional aerobic activity. There is no requirement to turn every strength exercise into a fast circuit.

Variety Without Constantly Changing Everything

Enjoying the equipment can be a valid reason to include it. You can still repeat useful exercises long enough to learn and compare them. An entirely new workout every visit is not necessary to avoid boredom.

Keep a few familiar movements, record the work, and change an element when there is a reason. This makes the program easier to review than choosing exercises only because they look different.

Progress You Can Describe

Track resistance, repetitions, distance for carries, and how demanding the work felt. Better control, an appropriate increase in work, or a more manageable setup can all be worth discussing.

A harder workout is not automatically a better one. If the grip fails, the bell path becomes uncontrolled, or pain changes the movement, the next step may be less work or a different exercise—not a heavier bell.

Benefits Should Not Become Guarantees

Kettlebells do not guarantee a particular hourly calorie burn or a fixed amount of weekly fat loss. Do not convert a short study’s exercise estimate into a promise about your whole workout or body composition. The entire plan and your individual response matter.

Nor should a fitness program be sold as treatment for pain or disease solely because it uses a particular tool. A 2019 review of kettlebells in clinical practice emphasized limitations in the available research. Its findings support caution about treatment claims, not a claim that every kettlebell workout is ineffective.

Choose the Right Tool for You

Compare the limitations and alternatives before buying equipment or choosing a program. Dumbbells, machines, bands, and bodyweight exercises can also be appropriate. Preference matters, but it should sit alongside comfort, control, and the training goal.

Book a Free Body Diagnostic at VIP Personal Fitness to discuss your starting point and coaching options. We are downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee.

The consultation is complimentary and carries no obligation to purchase. Exercise examples are general education; follow relevant medical restrictions and seek advice for persistent or unexplained symptoms.

V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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What Is Kettlebell Training? A Practical Introduction

What Is Kettlebell Training? A Practical Introduction

Published by on August 4, 2015

Kettlebell training uses a weight with a handle for exercises such as deadlifts, squats, rows, carries, presses, and swings. Some movements are slow and controlled; others are faster, skill-dependent movements. You do not have to start with swinging or overhead work to use a kettlebell.

For someone considering coached training at VIP Personal Fitness in Fort Lee, the useful question is how the exercise fits your goals—not whether a kettlebell is more advanced than a dumbbell.

Controlled Lifts and Ballistic Movements Are Different

In a controlled lift, such as a deadlift, you raise and lower the weight deliberately. A carry involves holding the weight while walking a suitable distance. A swing involves coordinating a faster hip-driven movement and the path of the bell.

These tasks need different instructions. Learning a deadlift does not automatically mean you are ready for a swing, clean, or snatch. Nor must everyone eventually perform those movements to benefit from a training program.

What Could a Beginner Learn First?

Start with how to approach, grip, move, and put down the weight. A coach may choose a raised-start deadlift, a goblet squat to an appropriate box, or a supported row. The exercise and the weight should match what you can control.

Read our five beginner kettlebell options for examples. They are a menu for discussion, not a requirement to complete five unfamiliar movements in your first session.

How Do You Choose the Weight?

Check whether the bell is labeled in pounds or kilograms. Then choose resistance for the particular exercise, not a universal starting weight based only on age or sex. A bell you can deadlift comfortably may be too demanding to press or hold in another position.

You should be able to control the setup as well as the repetitions. If getting the bell into position is the hardest and least controlled part, ask for a different exercise, a lighter weight, or assistance with the setup.

How a Session Can Be Organized

A practical session allows time for preparation, instruction, selected exercises, adequate rest, and recording the work. Kettlebell training does not have to be an uninterrupted circuit.

For an illustrative exercise menu, a coach could choose a suitable deadlift, supported row, and carry, then add other movements using whatever equipment fits the person. This is not a complete prescription or a fixed VIP protocol. The session should cover your needs rather than use one tool exclusively.

What Can You Measure?

Record the exercise, resistance, repetitions or distance, and the support used. If a movement becomes more manageable, the next change might be a small increase in work, a different suitable resistance, or better control of the same task.

Speed and exhaustion are not automatic progress measures. A lighter bell moved faster may be a different training task rather than an improvement on your previous strength set.

What Should You Not Expect?

No single kettlebell exercise trains every muscle equally, and using a kettlebell does not guarantee a particular calorie burn, fat-loss rate, or protection from injury. It is one resistance option alongside bodyweight work, dumbbells, bands, and machines.

A 2019 scoping review highlighted limited-quality evidence for prescribing kettlebells as clinical treatment. That review is not a reason to avoid all kettlebell exercise; it is a reason not to market a tool as medical rehabilitation or a cure.

Learn the Setup Before Adding Complexity

Use a clear, nonslip area, check the grip, and establish where you will put the bell down. Do not train close to another person with a moving weight. Stop for pain or loss of control, and discuss relevant medical restrictions before choosing exercises.

Compare the benefits and practical limits of kettlebell training, then book a Free Body Diagnostic to discuss coaching options.

VIP Personal Fitness is downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee. Your consultation is complimentary, includes an InBody assessment, and carries no purchase obligation. Individual needs vary.

V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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Foods for Healthy Aging: Practical Meals, Not Anti-Aging Promises

Foods for Healthy Aging: Practical Meals, Not Anti-Aging Promises

Published by on May 7, 2015

No single food can guarantee younger-looking skin or reverse aging. A more useful approach is to build meals that provide variety, fit your preferences, and are practical enough to repeat. Food choices belong alongside appropriate activity, sleep, and healthcare—not in place of them.

This guide offers meal-planning ideas rather than a medical diet or a list of foods everyone must eat. Your nutritional needs may differ because of health conditions, medications, appetite, or other circumstances.

Think About the Meal Pattern, Not a Superfood Ranking

NIH healthy-aging guidance emphasizes a varied diet alongside physical activity and other health habits. You do not need an expensive ingredient or a particular fruit to begin applying that idea.

Look at the foods you already eat. Which meals include a protein source, vegetables or fruit, and a suitable grain or other carbohydrate? Which are difficult to organize because of time, cost, or appetite? Those questions identify a more useful next step than searching for the single most powerful antioxidant.

Make Protein a Practical Meal Component

Examples include beans, lentils, tofu, eggs, yogurt, fish, poultry, or other foods that fit your preferences. Portion needs differ; this list is not a prescription to increase protein regardless of your medical circumstances.

A breakfast might pair yogurt with oats and berries. A lunch might include lentils, rice, and vegetables. Dinner could combine fish or tofu with potatoes and a vegetable you enjoy. These are meal ideas, not nutritionally identical menus or calculated daily targets.

Add Variety Without Making Shopping Complicated

Choose a few produce options you are likely to use rather than buying a long list that goes to waste. Fresh, frozen, or canned ingredients can make planning more practical; compare the actual products and any dietary restrictions that apply to you.

For example, keep a frozen vegetable you enjoy for a busy evening and a convenient fruit for breakfast or a snack. Varying the choices across meals is more useful than assuming that a dark-colored food must always be more nutritious than a pale one.

Keep Grains and Other Carbohydrates in Context

Oats, rice, bread, potatoes, and other carbohydrate foods can be part of a varied eating pattern. The portion, preparation, and rest of the meal matter. There is no reason to describe an ordinary food as inherently age-increasing or to promise that cutting it out will produce younger skin.

Likewise, oils, nuts, seeds, and other fat-containing foods have different uses in meals. Choose amounts and products that fit your overall needs instead of treating any one ingredient as unlimited because it has a health-related label.

Be Careful With Antioxidant and Supplement Claims

The National Center for Complementary and Integrative Health explains that antioxidant supplements do not consistently deliver the disease-prevention benefits people may expect, and some can cause harm. Findings about a compound in a laboratory are not proof that a food or pill reverses aging.

Do not use a supplement, juice, or food to replace prescribed treatment. Ask a clinician or pharmacist about supplements when you take medication or have a medical condition. This article does not recommend a supplement product or dose.

Choose One Change You Can Repeat

Start with a specific practical action: organize an easy breakfast, add an ingredient you enjoy to a usual lunch, or keep supplies for one simple dinner. Review whether that change helps your week before adding more rules.

Difficulty swallowing, persistent poor appetite, unexplained weight loss, or problems obtaining enough food need more than a meal suggestion. Discuss them with an appropriate healthcare professional and seek practical support. Intentional weight loss is not automatically the right goal for every older adult.

Connect Food Habits With Appropriate Training

For the activity side, explore our walking and strength-training guide and coaching-format checklist. Exercise should be selected for your goals and current abilities, not sold as a way to become decades younger.

Book a Free Body Diagnostic at VIP Personal Fitness, downstairs at 1620 Lemoine Ave, Suite 1, Fort Lee. Your complimentary consultation includes an InBody assessment and discussion of your fitness starting point and training options.

There is no obligation to purchase. The consultation is not a medical diagnosis or individualized nutrition treatment; seek a registered dietitian or your healthcare team for a prescribed eating plan.

V.I.P 1 to 1 Fitness Center is hands down Fort Lee’s best kept secret! About a year ago I felt like I wasn’t able to keep up with my three kids. I knew it was time to make a change both physically and mentally. I contacted Brian Hernandez and have been training with Brian for less than 3 months. The compliments I began receiving about my shape, I had not heard in over a decade. Not to mention, the impact Brian has had on my overall well being is beyond descriptive. I have recommended Brian to 4 of my friends and they are as happy as I am with their results. All that I can say, if you are serious and committed to truly making a positive change, reach out to Brian and find out for yourself. This is the best decision I have ever made!!!!
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