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0.5 2020-08-14 https://www.bespokebodyfit.com/blog/2020/2/12/aloe-vera-an-internal-beautifier monthly 0.5 2020-07-05 https://www.bespokebodyfit.com/blog/2018/11/5/sugar monthly 0.5 2019-03-19 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1549374256675-L666ZLTH8Z8MNWNEKKRL/2018-12-15+16.06.48.jpg THE EDIT - Is Sugar the New Addiction? https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1549374347082-XPE3YI9W728614WKH5LF/2018-12-15+15.55.27.jpg THE EDIT - Is Sugar the New Addiction? https://www.bespokebodyfit.com/blog/category/Nutrition monthly 0.5 https://www.bespokebodyfit.com/blog/category/Pilates monthly 0.5 https://www.bespokebodyfit.com/blog/tag/nutrition monthly 0.5 https://www.bespokebodyfit.com/blog/tag/pilates monthly 0.5 https://www.bespokebodyfit.com/blog/tag/beauty monthly 0.5 https://www.bespokebodyfit.com/blog/tag/fitness monthly 0.5 https://www.bespokebodyfit.com/blog/tag/anti-inflammatory monthly 0.5 https://www.bespokebodyfit.com/blog/tag/youth monthly 0.5 https://www.bespokebodyfit.com/paleo daily 0.75 2020-05-26 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552326239938-YCDS1J822KF1YB4T75QF/Membership-Callout-01.jpg Paleo https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1590503308916-5KX4ZCSVVTSO2017V0H5/joanna-kosinska-4qujjbj3srs-unsplash.jpg Paleo https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1574278283988-8SC4PWEVVMM3X4842VBS/IMG_0012.jpg Paleo - Paleo The Paleo diet is designed to mimic our pre-agricultural diet and eating patterns from the Paleolithic era of our ancestors. The philosophy is we should eat what we are genetically programmed to require. Think of it as a diet of what you are NOT eating anymore. It eliminates processed foods, alcohol, grains, legumes, dairy and sugar. This is a high-protein/low-carbohydrate diet. 55-65% LEAN PROTEIN / 30-40% CARBS / 5% FATS (plant based) https://www.bespokebodyfit.com/keto daily 0.75 2020-05-26 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552326208957-HSO7Q0GYSHGGY75V1385/Membership-Callout-01.jpg Keto https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1574278354018-RIR2OM0DYTGOWCJHMB3A/2018-09-07_12.10.jpg Keto - Keto The Keto diet is a therapeutic approach to optimize metabolic function. The basis is a high- fat/moderate-protein/low-carbohydrate diet. 70-75% FAT / 15-25% PROTEIN / REMAINING IS CARBS NOT TO EXCEED 20G NET https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1590503242797-JLQANB1QZ37DQEZ54ME3/Avocado Keto https://www.bespokebodyfit.com/calorie-counting daily 0.75 2020-05-26 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552326184591-NK8Z01YXKI9L96174TT9/Membership-Callout-01.jpg Calorie Counting https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1590502621734-MIYL1MG0JUZMX6XB4EVC/Closeup+of+Grains Calorie Counting https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1574278450615-3D3KJA8P083S821OL8IJ/Calorie+Counting+%2F+Food+Exchanges+Food Calorie Counting - Calorie Counting/Food Exchanges Using the Mifflin-St Jeor formula (or another version) to determine your target calorie consumption is the first step in a calorie counting approach to diet. The philosophy is calories in must be less than calories out to facilitate weight loss. Sounds simple. It follows the premise of one pound of fat equals 3500 calories so these need to be shaved off through diet or exercise to lose the desired pounds. https://www.bespokebodyfit.com/whole-foods-plant-based daily 0.75 2020-05-26 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552326153480-MFO1VQ4S2YUHQQVMIYZL/Membership-Callout-01.jpg Whole Foods Plant Based Diet https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1550084825114-VDXEQQD6CPERMHM6BRKZ/Lettuce Whole Foods Plant Based Diet https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1574278481223-CQQULAM3I2IT012W9MZN/WholeFoodsPlantBased1.jpg Whole Foods Plant Based Diet - Whole Foods Plant Based Diet This approach centers on whole food, plant based that are unrefined or minimally refined. The basis is fruits, vegetables, tubers, whole grains, and legumes; it excludes meat of all forms…yes that means no chicken, fish, eggs, or dairy. In my research, some who prescribe to this plan do include a limited amount of meat and minimally processed foods. Highly refined foods are no nos including refined sugar, bleached white flour, and oil. That is the primary distinction from a vegan diet; vegans are not focused on the processing element, it is the source (no animals or animal products). https://www.bespokebodyfit.com/anti-inflammatory daily 0.75 2020-05-26 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1574278420502-LMCZF3NV9GPT76AU6NOQ/WholeFoodsPlantBased1.jpg Anti-Inflammatory Diet - Anti-Inflammatory Diet This regime is widely known as a Mediterranean style of eating, because its hallmarks are fish, veggies, fruit, legumes, nuts, seeds, and healthy oils. Meat is eaten in very limited quantities. I have found two key take-aways from this diet and why it works: #1 It is a low glycemic approach without excess processed foods, refined sugar and grains while including higher fiber foods than the traditional American diet. #2 It is loaded with important vitamins and minerals that protect against inflammation including omega 3 fatty acids, carotenoids (plant pigments), vitamin K, and magnesium. https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1590502426952-ZP2Q8NIAA3AC5BBYWYTU/Olives Anti-Inflammatory Diet https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552325997845-29M6DTSQLK7WS13TIZBC/Membership-Callout-01.jpg Anti-Inflammatory Diet https://www.bespokebodyfit.com/resources daily 0.75 2023-01-02 https://www.bespokebodyfit.com/book-a-session daily 0.75 2023-08-10 https://www.bespokebodyfit.com/about-us daily 0.75 2023-08-06 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1550086746689-V5K9G7HVFD3T6UPHYR6P/Pilates+Method+Alliance+Logo Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1550351748523-BN5CL7AGX1SM37G75HE2/Yoga+Alliance+Registered+Yoga+Teacher+200 Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1550086838422-59GIRT251LJW6NAFWHVA/NASM+Logo Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1550351649042-Y3E4O6I28ODPX7GGKE5G/Vault+Barre+Logo Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1541455451076-3P9LBH1HYYIT5KPZJDH2/DSC_0107.jpg Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552253723186-03X3OL9T2V9B2MAP6ORE/2019-03-02+19.33.36-1-2.jpg Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552251364324-9V35NXELWMQWMKDUBRXN/redpink2.png Learn More About Us & Fitness Trampoline Workouts | Bespoke Body Fit https://www.bespokebodyfit.com/contact daily 0.75 2020-05-26 https://www.bespokebodyfit.com/general-disclaimers daily 0.75 2019-03-10 https://www.bespokebodyfit.com/privacy-policy daily 0.75 2019-03-10 https://www.bespokebodyfit.com/legal daily 0.75 2019-03-11 https://www.bespokebodyfit.com/terms-of-use daily 0.75 2019-03-10 https://www.bespokebodyfit.com/the-method-1 daily 0.75 2019-05-13 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1541481921436-5Z1OT31Q0UU5OVGFUCO2/redlegging.jpg Copy of The Method https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1541482133951-APMMKJYUKO33IL0N8MAJ/trampoline.jpg Copy of The Method https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1552251364324-9V35NXELWMQWMKDUBRXN/redpink2.png Copy of The Method https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1541482371912-QDSYVET4FZIN1U56Q0YM/backweights.jpg Copy of The Method https://www.bespokebodyfit.com/studio-membership daily 0.75 2020-06-26 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1588694881979-QK4F99732DBHLLK8UFWK/bodhiroom23-full.jpg Studio Membership https://www.bespokebodyfit.com/training daily 0.75 2022-11-07 https://www.bespokebodyfit.com/group-health-reset daily 0.75 2020-07-08 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1588695604307-8WBR2YZVXVN275RTSV2J/20_PL_HCP_SM_COVID19-R1SM-1080-x1080-HealthyReset-2.png Group Health Reset https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1588695529026-JRGGD71VMEHIMVZ5F5US/20_PL_HCP_SM_COVID19-R1Prolon-Ad-336-x-280-HealthyEating.png Group Health Reset https://www.bespokebodyfit.com/instagram daily 0.75 2020-10-09 https://www.bespokebodyfit.com/products daily 0.75 2020-07-08 https://www.bespokebodyfit.com/products/group-health-reset-1 monthly 0.5 2020-10-09 https://images.squarespace-cdn.com/content/v1/5be0ac2b89c172b7bf2871b2/1594214671092-U68W04B7QDVR2LUKK0P3/lauren-mancke-sil2Hx4iupI-unsplash.jpg Products - Group Health Reset