Low Impact Exercise For Beginners

Low Impact Exercise For Beginners


Yoga’s health benefits seem endless, making it a great low impact exercise to keep you healthy and lean. Not only does practicing yoga help you drop pounds and build muscles, it can also reduce pain, boost mood, lower blood pressure and encourage sleep.

What makes yoga so effective and simple is the fact that it’s a low impact exercise, manageable for people of all ages and body types—those with different ailments, aches and pains, as well as varying levels of stress or motivation.

Anyone can perform basic yoga poses, even if it requires making minor adjustments. If you are just starting out, don’t push yourself too hard to go deep into your stretches to start. You can work your way there. Yoga should be soothing and nurturing to your body. It definitely shouldn’t hurt.

On the Nutrisystem program, we recommend 30 minutes of physical activity each day. Consider adapting a yoga practice to shed some pounds, take care of your body and create some peace in your life. We know once you give it a try, you will become a believer just like us! There are so many options when it comes to yoga for beginners. It’s as simple as breaking out the yoga mat and running through these yoga videos on The Leaf. Every move has step-by-step instructions on how to execute the low impact exercise.

Seven yoga moves you should try for your low-impact exercise:

1. Butterfly Pose >


For the ultimate hip stretch in a soothing and peaceful move, look no further than the Butterfly Pose. This is a great pose for deep stretching in the hips, thighs, groin and knees. Sink into this simple stretch with feet pressed together and knees pointing out to the sides, creating butterfly wings with your legs. Make it a go-to pose for hitting those areas of your hips that are often overlooked, nurturing fatigued muscles, relieving stress and even potentially reducing pain associated with PMS and menopause! Try it here >

2. Cobra Pose >

Snake into this low-impact exercise to strengthen the shoulders, abdominals and glutes. It can even open and stretch the chest and back. Cobra Pose may help sufferers of asthma and sciatica, provide comfort for overworked and stressed muscles and improve flexibility. Breathe through the elongating and soothing stretch, with care not to overextend your back, which can lead to injury. Try it here >

3. Downward Facing Dog >

This is a classic pose that even non-yogis know and love. It’s a great standby to slip into for a quick midday stretch at the office, an unwinding routine after a long day or post-workout relief. Targeting the back, shoulders, arms, hamstrings and calves, this simple and blissful pose is a finger to toe stretch that has the power to help relax your entire body, calm anxiety, increase energy, soothe digestions, improve your mood and more! Try it here >

4. Cat and Cow Poses >

The cat and cow pose combination is a fabulous stretch to soothe and strengthen the chest, back and neck, while helping to reduce stress and aid in the flow of the digestive system. Performing these poses together is also associated with improved posture over time and lengthening of the spine. Once you get your groove of smoothly transitioning from one pose to the next, you’ll slip into back, neck and chest soothing heaven. Try it here >

5. Chair Pose >

Spending all day in the car… or at a desk? You need a low impact exercise that will undo this burden on your body. Add Chair Pose to the routine. This yoga for beginners move will reactivate those leg muscles without any rapid movements or heavy weights. Just squat and rise to your toes. You’ll better your balance over time, so don’t feel silly if it takes awhile to ace the pose. Try it here >

6. Warrior II >

Welcome a low impact exercise that actually has an impact, because this pose might have you feeling a bit like a warrior. Warrior II is a fantastic way to ignite and stretch all of the muscles in your body. Legs to arms, you’ll definitely feel it. Extend one leg back and bend the other forward, as if performing a lunge. Just remember to keep your knee at a right angle to the floor to avoid straining your joints. Stretch out your arms, and keep your gaze forward. Try it here >

7. Modified Side Plank >

Want to tone your tummy? Modified Side Plank it is! Yoga for beginners is turned on its side with a low impact exercise that targets your belly regions. As the name implies, Modified Side Plank is a pose that requires raising off of the floor and balancing on one side. Our quick video demonstrates it all in less than a minute, but you’ll feel yourself hitting muscles you’ve forgotten you even have. Even if you do crunches all day (a massive strain on your neck by the way), you’re not getting that laser focus on your sides. If you’re targeting a whole muffin top region, you’ll want to get it all! Try it here >*Always consult a doctor before beginning any exercise routine.





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Instant Pot Veggie Loaded Turkey Chili

Instant Pot Veggie Loaded Turkey Chili


Instant Pot Veggie Loaded Turkey Chili brings that slow-simmered flavor to the table without the wait. 

This post was created in partnership with our friends at Milton’s Craft Bakers.

 

Dinner without the wait. 

Nothing beats a pot of slow-simmered chili but sometimes you just don’t have time to wait and you’ve got hungry bellies to feed, or you need something for a work potluck, or well, you just didn’t plan ahead and now you’re not sure what to make. 

Enter Instant Pot Veggie Loaded Turkey Chili. The speedier version of our popular Veggie Loaded Turkey Chili. 

It’s the perfect meal for a cold day and with less than 30 minutes of hands-on cooking time, you can put a hearty meal on the table quickly and with just one pot. 

A meal prep favorite made even faster. 

I’m not kidding when I say that I eat this Instant Pot Veggie Loaded Chili at least once a week in the fall and winter. It’s my go-to because it’s packed with lean protein, veggies, and beans to fill me up and keep me going. 

My freezer is filled with individual portions of this chili which I pull out to thaw overnight in the fridge and typically enjoy for lunch when it’s just me working from home. 

While the stovetop version of this Instant Pot Veggie Loaded Chili doesn’t take all that long to make I always opt for the Instant Pot version because it’s so quick to make during my weekend meal prep and it frees up the stove for other cooking. 

Looking for a slow cooker version of this recipe? We’ve got one here. 

Veggies for the win. 

Adding veggies to chili is a great way to eat more veggies without really having to try. Because they’re a great source of fiber they fill you up, keep you feeling satisfied, and support healthy digestion. Whenever I have greens in the fridge that need to be used up I add a handful to my bowl then ladle the hot chili over the top of them. 

This Instant Pot Veggie Loaded Turkey Chili is a great way to use up veggies you have on hand in the crisper before they go bad. You can even use frozen onions and bell peppers to make prep time even faster. 

Instant Pot Veggie Loaded Turkey Chili brings that slow-simmered flavor to the table without the wait! #realfood #healthyrecipes Click To Tweet

Perfect pairings. 

I think a bowl of this easy, hearty, and delicious Instant Pot Veggie Loaded Turkey Chili is the perfect starting point for an epic meal. It lends itself so well to all of the chili toppings or even just a handful of crackers if you want to keep it simple. 

Here are a few of my favorite toppings to keep things interesting (I mean, I do eat this same chili almost once every week for half of the year):

  • Milton’s Gluten-Free Crackers  (the Olive Oil & Sea Salt and Everything flavors are my favorites)
  • Blue corn tortilla chips
  • Finely shredded cheese
  • Diced or sliced avocado 
  • Fresh cilantro
  • Sliced green onions
  • Hot sauce
  • Pickled jalapeño peppers
  • Sour cream or plain Greek yogurt
  • Lime wedges

Freeze now and enjoy later. 

Though I love this chili, I could not eat it every day for a week which is why, after cooling completely in the fridge, I portion a few servings into small, freezer-safe containers to stash in the freezer. 

Allowing the chili (or any food for that matter) to cool completely in the fridge before freezing helps decrease the number of ice crystals that form on the surface. These ice crystals not only make your food watery when thawed and reheated, but they also increase the likelihood that the food will develop freezer burn. 

To thaw, simply remove the chili from the freezer and allow it to thaw overnight (and up to 3 days) in the fridge. If you’re in a hurry, place the container in a shallow bowl of warm water in the sink until you’re also to slide the frozen chili into a pan. Place a lid on the pan and reheat the chili over medium-low heat until it’s heated through (165 on an instant-read thermometer).

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Let’s Get Cookin’

Instant Pot Veggie Loaded Turkey Chili

  • Author: Jessica Beacom
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins (+ natural release)
  • Yield: Serves 6 1x
  • Cuisine: Dairy-Free, Nut-Free, Grain-Free

Ingredients

  • 1 lb. lean ground turkey (may substitute ground beef or chicken)
  • 1 Tbsp olive oil or avocado oil
  • 2 large garlic cloves, minced
  • ½ medium onion, diced
  • 1 small red bell pepper, diced
  • 1 small zucchini or yellow squash, diced
  • 1 medium carrot, diced
  • 2 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • Dash of cayenne (optional)
  • 1 (15-ounce) can  tomato sauce + 1 can of water or broth
  • 1 (15-ounce) can crushed or petite diced tomatoes
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup corn, frozen
  • Salt and pepper, to taste

Optional: Diced avocado, chopped cilantro, shredded cheese, sour cream or Greek yogurt and/or lime wedges for serving

Instructions

  1. Select ‘Saute’ on the Instant Pot and add the oil. Once the oil is hot, add ground turkey, garlic, onions, bell pepper, zucchini (or yellow squash), and carrots and sauté for 7-9 minutes or until meat is cooked and no longer pink.
  2. Add chili powder, cumin, cayenne (if using), tomato sauce, water or broth, crushed (or diced) tomatoes, black beans, and corn. Stir to combine. Lock lid into place and flip valve to sealing position.
  3. Cook on high pressure for 15 minutes. Allow for 10-15 minutes of natural pressure release before flipping value to venting position to release any remaining pressure.
  4. Remove lid. Stir and season with salt and pepper to taste.

Nutrition

  • Serving Size: 1 ⅓ cups
  • Calories: 283
  • Sugar: 9g
  • Sodium: 575mg
  • Fat: 8g
  • Carbohydrates: 33g
  • Fiber: 9g
  • Protein: 22g

Pin it now & Make it later!


All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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RhinoFit vs. Exercise.com’s All-in-One Fitness Business Software

RhinoFit vs. Exercise.com’s All-in-One Fitness Business Software


Manage and Grow Your Fitness Business Better with Exercise.com. Learn more below.

Choose Exercise.com’s All-in-One Fitness Business Management Software. Review our head-to-head RhinoFit software comparison and see for yourself. Get a custom web and smartphone app designed for your brand with additional customization available throughout your custom-built software. Grow your business, turn leads into clients, and increase revenue.

Features Exercise.com RhinoFit
APPS APPS APPS
iPhone
http://www.exercise.com/
http://www.exercise.com/
Android
http://www.exercise.com/
http://www.exercise.com/
Web
http://www.exercise.com/
http://www.exercise.com/
Fully-Customizable
(colors, language, features, custom dev, etc)
http://www.exercise.com/
Custom-built for your brand, so you’re always growing your business
http://www.exercise.com/
SUPPORT SUPPORT SUPPORT
Phone
http://www.exercise.com/
Email
http://www.exercise.com/
Chat
http://www.exercise.com/
Knowledge Base
http://www.exercise.com/
Proven track-record working with fitness professionals in every niche with custom solutions to their problems
http://www.exercise.com/
FITNESS BUSINESS MANAGEMENT SOFTWARE MANAGEMENT MANAGEMENT
Save time managing your business from anywhere on your custom-branded apps
http://www.exercise.com/
Schedule Appointments & Classes
http://www.exercise.com/
http://www.exercise.com/
Automate Payments Securely & Easily
http://www.exercise.com/
http://www.exercise.com/
Online & In Person Booking
http://www.exercise.com/
Automated Email, Text, App Reminders
http://www.exercise.com/
http://www.exercise.com/
Business Dashboard & Reports
http://www.exercise.com/
http://www.exercise.com/
Staff Roles, Permissions, and Schedules
http://www.exercise.com/
http://www.exercise.com/
Endless Marketing Integrations
http://www.exercise.com/
Manage Unlimited Client Base
http://www.exercise.com/
http://www.exercise.com/
Manage Software from Anywhere
http://www.exercise.com/
http://www.exercise.com/
WORKOUT SOFTWARE WORKOUT WORKOUT
Fully-customizable workout library and automations to put workout delivery on autopilot
http://www.exercise.com/
Easy to Use Workout Routine & Plan Creator
http://www.exercise.com/
Deliver Workouts for Any Scenario
http://www.exercise.com/
Customize Your Own Exercise Library
http://www.exercise.com/
Client & Trainer Workout Logging App
http://www.exercise.com/
Workout Progress Made Easy
http://www.exercise.com/
Automated Workout Engagement
http://www.exercise.com/
E-COMMERCE SOFTWARE E-COMMERCE E-COMMERCE
Endless options to deliver workouts and increase revenue
http://www.exercise.com/
Sell Memberships/Training Packages
http://www.exercise.com/
http://www.exercise.com/
Sell Single Workout Plans
http://www.exercise.com/
Deliver Individual Training
http://www.exercise.com/
Run Workout Challenges
http://www.exercise.com/
Sell Recurring Workout Memberships
http://www.exercise.com/
http://www.exercise.com/
PERFORMANCE HEALTH
ASSESSMENT SOFTWARE
PERFORMANCE HEALTH
ASSESSMENT
ASSESSMENT & HEALTH
Engage and retain your clients with smart data from custom-built and branded performance health software
http://www.exercise.com/
Turn Leads Into Clients
http://www.exercise.com/
Engage Clients via Assessments
http://www.exercise.com/
http://www.exercise.com/
Track Measurement Data (injuries, etc.)
http://www.exercise.com/
http://www.exercise.com/
Deliver Personalized Workouts
http://www.exercise.com/
Fully Customizable Assessments
http://www.exercise.com/
Nutrition
http://www.exercise.com/

Choosing a managing software for your fitness business can be difficult. There are many different software programs out there and you want to choose a program that can help elevate your business. We hope that by the end of this review, you see which program stands out.

This review is going to cover RhinoFit’s management software. We will go over their company background, system, features, and prices.

We will also tell you why Exercise.com can be the best program for your business. It is no wonder why some of the top fitness businesses and personnel use and trust our software. From seamless integrations and automation, to having your own customizable app and website, Exercise.com provides you with many tools that help elevate your business in ways others can’t. If you are ready to grow and manage your business, book a demo with the Exercise.com team today.

Fitness Pros Who Trust Exercise.com

RhinoFit Software Review

http://www.exercise.com/

RhinoFit is a gym management software focused on managing different aspects for a business such as digital waivers, appointments, and product management.

RhinoFit was created in 2012 as a Crossfit gym management software but has grown to manage gyms, dojos, clubs, and fitness studios. While catering to a variety of niches, RhinoFit is not without its faults. Some reviews highlight the lack of user-friendliness and the lack of customer support:

“The app is not user friendly. You have to sign in every time, the buttons are hard to push because they are so tiny. The email does not have spell check, there is a lot of room for error when sending out mass emails.”(Capterra)

“Tried calling multiple times for help and no answer also set an email but it’s been over a week with no response.”(Capterra)

RhinoFit vs Exercise.com

The reviews above that say the app is not user-friendly and that their customer service is inadequate can be a bit concerning for a fitness business owner. Aside from a hard-working development team, Exercise.com has an advisory board comprised of some of the top fitness professionals to help ensure that necessary features are present in our system. This helps make certain that features are up to date and user-friendly. We also have excellent customer support service through phone, email, and chat to ensure your questions or concerns are met.

Overall, it seems that the majority of users that use RhinoFit’s system say that, for the most part, its software system performs to their basic needs. The problem, however, is that you need more than just a system to manage and grow your business. You need a fully customizable software to tend to YOUR specific business needs — something that Exercise.com provides while having the support system you can count on.

Unless otherwise stated, all images and reviews below are of/about Exercise.com’s All-In-One Fitness Business Management software platform.

Fitness Business Management (FBM)

http://www.exercise.com/


RhinoFit’s software is able to manage basic key areas such as attendance, class scheduling, and electronic payments. With Exercise.com, we have a dedicated fitness business management (FBM) software that is built into the same platform that is used to build workouts. There is no need to learn different systems of software as everything you need is conveniently in one place.

Calendars and Booking

RhinoFit’s software is able to schedule individual or class appointments but is missing a key integrational feature — syncing with third-party calendars:

“I don’t like that there is no direct link to my phone from the RhinoFit Calendar to my google calendar. We live by our phones so this is a MUST HAVE feature.”(Capterra)

Our software at Exercise.com has the ability to integrate with not only Google calendar but Apple calendar as well. Our software also allows for public booking on your web, iPhone, and Android apps.

Accepting Payments Easily

RhinoFit allows for recurring or one-time payment options through credit card or ACH payments automatically. With Exercise.com, we created our dedicated Fitness Business Management Software (FBM) in which you can access all of your payment tools in the same custom-branded web and mobile app both easily and securely. Clients will be able to pay a one-time or recurring price with cash, check, or credit card. Our software also allows you to be able to accept direct deposits and allow online purchasing for packages.

Increase Business Efficiency with Easy Report Access

RhinoFit offers streamlined reporting to organize information for your business. Exercise.com also offers reports on various gym metrics in sales, business, appointments, class, and payroll all in one place. You can also sort reports by client, location, or service.

Increase Revenue with Key Business Marketing Integrations

Integration with other companies is important. RhinoFit prefers that you use Gulf Management Systems for processing, but allows other options such as Authorize.Net, Beanstrea, and more. Exercise.com prides itself with numerous integrations with not only companies like Stripe, Vimeo, and Youtube but also:

  • MailChimp
  • ConstantContact
  • ConvertKit
  • Zapier
  • Google Analytics
  • Facebook Pixel

It helps to be able to learn and put a system in place to say ‘We have this issue with the shoulder or this elbow pain, this hip internal rotation issue’ and we’ve gone through it with 25 other guys. We’ve had good success with 24 of them so we have a game plan in place.

The flip side is if you get stuck in a rut and your systems don’t work and are not scalable you’re just like why isn’t this working. You can’t see outside the box at all. Systems help eliminate problems.

Barrett Stover

Founder, Revolution Sports Performance

Custom-Branded Websites, Web, and Smartphone Apps

http://www.exercise.com/


Rhinofit provides a mobile app that is compatible with iOS and Android. However, their mobile app is not fully customizable to your specific business. Exercise.com’s, however, is.

Fully Customized to Your Brand

As mentioned above, RhinoFit is missing the importance of featuring your brand and business on your apps and websites. Exercise.com offers you your own fully customizable app. You won’t be searching for a fitness software brand to find your app. It is your specific brand and business and it will be featured as such.

Automation from Your Own Custom Apps

RhinoFit allows automation in different areas such as messaging and payments.
Exercise.com also allows you to automate a wide range of areas, including:

  • Emails and Texts
  • Workout Delivery
  • Resource Delivery
  • Assessment Delivery
  • Reminders/Alerts via app, text, and email

Custom-Designed Website

RhinoFit’s lack of a fully customizable website and app can lessen the marketability of your brand. With Exercise.com, you are able to have a responsive and SEO-driven website with customizable features such as inputting a blog for posts, inputting sections for e-commerce, unlimited theme changes, and custom graphic work.

Security Features

Both RhinoFit and Exercise.com feature necessary security measures in SSL (Secure Socket Layer) and Payment card industry (PCI) compliance standards.

Integrations and Add-ons

With RhinoFit you are able to integrate your own custom product page, student sign-in, or membership store into your gym website. On top of including the integrations provided by RhinoFit, Exercise.com powers your business by connecting to Zapier, Stripe, YouTube, Vimeo, MailChimp, ConvertKit, ConstantContact, Refersion, Intercom, and more.

Grow and manage your fitness business better with Exercise.com

Workout Creation and Delivery

http://www.exercise.com/

Deliver Workouts for Any Scenario

RhnoFit’s website doesn’t mention specifically its software capability for workout creation. With Exercise.com, you have access to a simple workout plan creator and exercise manager. This provides flexible solutions that allow the delivery of custom workouts for any scenario such as:

  • Workout Planning-Personal Training
  • Nutrition Assistance
  • Goal Setting
  • Plans for Traveling Athletes
  • In-Person Clients
  • Trainer Logging
  • Online Clients
  • Hybrid Clients (in-person/online)
  • Busy Professionals

Customized Workout Design and Library

We have a dedicated workout plan creator which allows you to customize your own exercise library with videos, tips, steps, and notes. You are able to create workouts once and schedule any workout to clients, groups, or classes automatically. You can even automate delivery for PDFs, nutrition plans, and more. Workout progress data is also stored automatically with activity, performance records, workout snapshots, summaries, and leaderboards.

E-Commerce/Point of Sale

http://www.exercise.com/


RhinoFit’s software allows you to streamline your product online. Exercise.com allows you to sell pre-built single workout plans to your clients easily online as well. Selling online can be great for your business and having your products advertised specifically to your custom standards can set you apart. For example, Mike Boyle, of Mike Boyle Strength & Conditioning (MBSC), had over 700 clients within 12 months of releasing programming online using our software. Below, we will visually highlight some ways that our software can set your business apart.

Sell Pre-Built, Single Workout Plans (Mike Boyle)

http://www.exercise.com/

Deliver Automated Custom Programming (Dean Sommerset, AMPD)

http://www.exercise.com/

Deliver Workout of the Day Memberships (Madeline Moves)

http://www.exercise.com/

Performance Assessments

http://www.exercise.com/

Complete Assessments for Clients

Performance assessments are important.

Clients need to see they are improving and will be happy to continue to use your services when they see results. According to RhinoFit’s website, its software allows for performance and commissionable sales tracking and benchmarks. They also have a rank and belt progression feature specifically for martial arts clients.

With Exercise.com, you are able to create custom assessments for your clients or members. That assessment can provide history, measurement data, injuries, photos/videos, and goals. You can also use the assessment to trigger a workout specifically developed for that client’s success based on smart data from their onboarding.

Automate Client Engagement with Assessments

Exercise.com’s Performance Health Software allows you to deliver recurring assessments to re-engage clients while also providing progress photos and measurements. You can put together a custom way of re-engaging clients how you deem fit. Rhinofit’s software is able to set up automatic reservation reminders and custom messages; however, there is no automation feature pertaining to assessments.

RhinoFit Software Pricing

Below is a table of RhinoFit’s pricing tiers and features:

Package Start-up Standard 24/7 Door Access Control
Price $0 $57 Monthly $149 Monthly
Features Free version of RhinoFit

When your gym gets over 20 active members, processes over $2500 in payments, OR starts processing payments through Gulf Management Systems, you move into the Standard pricing tier

Maximum Storage

Unlimited Members

Unlimited Admin/Staff
Accounts

Unlimited SMS and Email Messages

Mobile App for
Members and Staff

Interactive Dashboard

Comprehensive Reports

Hardware included in the monthly cost

All Standard Features

Fully Connected

Member Database

Mobile Key Tags

Visitation Pattern Tracking

Taxes and shipping for the hardware package (door access controller, scanner, power cord and USB scanner cord)
(A total of $150.00 is due for these products at the time of shipment)

RhinoFit Software Competitors

Below is a table comprised of the starting and maximum prices for four common RhinoFit competitors:

Competitor Minimum Starting Price Maximum Price
MindBody $129/monthly $349/monthly
ZenPlanner $117/monthly $1074/monthly
Pike13 $129/monthly $179/monthly
WellnessLiving $39/monthly $599/monthly

The Bottom Line: Pros and Cons

You need to be sure to go with an up to date software that won’t limit but enhance your business growth. Here are a few pros and cons to round out this review.

RhinoFit Cons

RhinoFit’s software is capable of managing your business in the basic sense but it is not designed for YOUR business. You do not have your own fully custom branded app or website and, in essence, it may feel like your business is being plastered on their software. You need to be able to utilize software that is designed to promote your brand and business the way you want it to. With RhinoFit, there can be a lack of customizability and marketability in an age where marketability can make or break your business.

Exercise.com Pros

Exercise.com is an all-in-one fitness business management software that features your app, your software, and your brand. It is the reason why some of the top fitness professionals of today trust our software and help advise on new features, integrations, and more year-round. With seamless integrations and a myriad of ways you can customize your brand, Exercise.com is the best choice for your business.

We don’t merely give you a software to use. We give you YOUR fully customizable software while helping you navigate and reach your goals every step of the way.

Do you want to learn more about the features of our software? Book a demo with Exercise.com today!



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