A recent study found that 90% of those preparing for a marathon will sustain an injury. Photo by Martineric.

Are We built for long distance running? Another Point Of View

With the excitement building from the upcoming NYC Marathon here in New York City, there is a lot of buzz about the safety of running long distances, an issue which was recently raised in an article in the NY Times based on the book, “Born to Run” by Christopher McDougall. Mr. McDougall puts forward the notion that long distance running is indeed part of our evolutionary heritage and that humans as a species are made to run for miles and miles, a point that I disagree with strongly, especially given my 18 years of working with individuals mildly to severely injured from long distance running as a NYC Personal Trainer. According to studies done by the Saint Mary’s Hospital and Medical Center in San Francisco, 90% of those who train for a marathon sustain injuries in the process.1

This while more and more people take up marathon running here in the United States every year. My own experience in my personal training practice is even more definitive with all of my clients running three miles or more on a regular basis in the past sustaining some form of injury in the process. I do understand the thrill from competing in marathons, and I have worked with several clients that compete in long distance races. When someone is passionate about a particular activity, they will take risks, if not we would not have any NASCAR races or most of the extreme sports today that tend to result in major injury when something goes wrong. However I am always of the mind set that the science behind the risk factors should be very real, and not simply a matter of opinion and conjecture.

Long Distance Running In Primitive Man- Some Theories

In his book, Mr. McDougal, (who himself is a runner plagued by injuries, mind you) argues that the idea of long distance running being bad is a fairly recent phenomenon. As evidence of our long distance running heritage, he cites the examples of several tribes where running is very much the norm. Tribes where injuries which are common here in the U.S. among runners are unheard of. He also stakes his claim with the theory that our ancestors used endurance hunting as a method of obtaining meat. It is well known that most animals can run for short distances far faster than even the best trained human being, however according to a 2007 paper in the journal,  Sports Medicine, Daniel E. Lieberman, a Harvard evolutionary biologist, and Dennis M. Bramble, a biologist at the University of Utah, in terms of running for long distances, a human could outrun a horse in hot weather because of our rather well developed cooling mechanisms. I personally am not sure how scientifically valid this point actually is, as to date there as has been no such endurance race pitting man against animal to draw any real life conclusions. 

In keeping with this  idea Mr. Dougal presents the theory that primitive man engaged in what is known as persistence hunting, where they would chase their prey for hours until it overheated and was easier to kill at a closer range. Several reports note the practices of some modern hunter gather tribes as evidence of this form of hunting by our ancestors. As convincing as it sounds such theories, even if they did hold water fail to take into consideration one some very important factors. Namely that evolution is not a static phenomenon and that while small groups of people around the world are indeed adept at long distance running without injury, (the author cites the Tarahumara Indians of Mexico and of course the Kenyans immediately come to mind), we have to take into account the fact that the average Western male or female significantly outweighs their early ancestors.

The Average Westerner Today Is Not Built For Long Distance Running

The weight of the average American male aged 20-74 years rose from 166.3 pounds in 1960 to 191 pounds in 2002 according to a report by the Center for Disease Control 2, while the average weight for women in the same age group increased from 140.2 pounds to 164.3 pounds! Keep in mind that humans as a whole were far bigger in the 1960’s than they were in during the Middle Ages, and they were even heavier than our hunter-gathering great-great grandparents, several thousand years earlier, all thanks to the increased availability of food. Taking this into consideration, in addition to the fact that the average Kenyan runner and interestingly enough, the Tarahumara Indians of Mexico have builds and body weights that are far more akin to our early ancestors than the average that you will see in this part of the world.

As much as proponents for running may argue about that our physiology primes us for running, (the human big toe is not divergent, which along with the comparatively spring like tendons in our legs and feet that other primates do not seem to have, seem to suggest that we are built to run)- this argument fails to address our collective weight gain over time as a species and the fact that these adaptations make us adept at sprinting, not just long distance running. (Staying with the physiological argument, that we are able to store enough glycogen in our muscles for twenty miles worth of running, by the way, really makes the 26.2 miles of a marathon a bit of a stretch, even for the best trained of our species.)

As for running as a means of hunting, as a hunter myself and one that has taught survival classes for almost two decades, and who has spent a significant amount of time living off the land in rainforests without the benefit of modern tools, I can say with authority that trapping animals, and not running after them is the most effective method of obtaining food, as energy conservation is a key factor in conditions where you have to kill what you eat.

The Persistence Hunting Theory Debunked

Hunting provides supplementary protein from time to time, but the mainstay of the diet comes from animals trapped, in addition to edible plants, fruits, berries and insects gathered throughout the day. The Bushmen of Africa may indeed use persistence hunting, but the number of hunter gatherer tribes employing the aforementioned techniques far outnumber them, from the Native American Indians in North America, their cousins further south in the Amazon basin, Papua New Guinea and many other tribes living in the rainforests of the African continent. As a rule in survival training, you need to do as little as possible to obtain food, then you try running several miles on a diet consisting of only hunted protein and edible plants- you will most likely die in the process. When a true hunter does hunt, they find a way to make the prey come and then ambush using stealth and concealment.

Humans Are Not Designed For Long Distance Running On Hard Surfaces Or In High Tech Shoes

I do firmly believe that another reason why people get injured from long distance running is because of artificial surfaces. Road running is not exactly part of our evolutionary heritage and paved asphalt is fairly new to our feet. Given the number of runners that also sustain injuries in spite of wearing the latest in high technology running shoes, I suspect that they either play a role or are largely ineffective in preventing injury. It is a 20 billion dollar industry and one that stands to gain much from the commonly held notion that you need to constantly change shoes to keep your feet in good shape if you are an active runner. Is running barefoot the answer? Well, on this Mr. McDougal and I seem to see eye to eye, as when I did run every day for several years as a young teen, I never wore high tech sneakers, only very thinly soled shoes. But then again, I didn’t weigh more than 125 lbs at the time.

1. Epidemiology and aetiology of marathon running injuries-1 2006 World Congress on the Science and Medicine of the Marathon, Chicago , ETATS-UNIS
2. Mean Body Weight, Height, and Body Mass Index (BMI) 1960-2002: United States

Kevin Richardson, Personal Trainer NYC in addition to being the founder of the holistic based Naturally Intense System of Diet & Exercise™, is also the head instructor of the Amegakure-kan school of ninjutsu. For more articles, free ebooks and more visit his official website at www.naturallyintense.net.

Do Muscles Really Make Men More Attractive To Women?

Do muscles really make you more attractive?

From movies to advertisements in today’s modern media, the ideal man is almost always well built. Stars like Arnold Schwarzenegger and Sylvester Stallone still stand out decades after the zenith of their movie careers as the epitome of masculinity, prompting millions of men to start lifting weights and in many instances drive them to extremes such as using anabolic steroids to achieve their goals. Media hype aside however, is there any real proof that having a well muscled physique makes you more attractive to the opposite sex? Interestingly enough, there actually are scientific studies out there that answer that question, though the answers might surprise you.

Our Built In Body Image Bias

As early as when they are in kindergarten, children appear to prefer males with more muscular builds over those that are naturally on the heavier side (endomorphs) or those with inherently lean and thin physiques (ectomorphs).1 Young children in general have a slight aversion towards a people that are heavyset (sorry, Santa Claus) and in one study children aged  10 to 11 years old related muscular mesomorphs as “all things good”, while attributing less favorable descriptions to ectomorphs and endomorphic body types.

Prejudices Against The Obese

Fatter children generally have a negative perception of themselves , which can lead to  a generalized negative self image.2 Negative reactions to overweight individuals are an undeniable fact of modern Western life. People that are obese are often discriminated against in obtaining life insurance, getting jobs, and gaining entrance to college education.3. As much as we might try to ignore it, such discrimination, while not coming from a place of malice or predjudice, still does create serious and almost insitutionalized problems for many. A study of 10,000 people aged 16 to 24 that spanned a seven year period found that being obese meant you were less likely to marry, more likely to have a lower income, and more likely to receive less schooling as well.4 People in this society also perceive the inability to lose weight as a character flaw, which is ironic  given that obesity is a rapidly spreading epidemic that affects almost percent of the population and that 63% of the American population is overweight and almost one third of them can be categorized as being obese.5

The Muscle Man As An Ideal Mate

Well it depends on who you are asking. Researchers found that women who saw themselves as conservative and feminine tended to favor ‘muscle men’ while more ‘liberated’ women leaned more towards thinner and more linear bodies. What was also observed was that  big women preferred big men. As interesting as these findings might be in terms of women’s ideal mate choice all these factors fall aside when researchers observed their actual choice of mate. Overwhelmingly bodies of research have shown that the best clue to a women’s favorite male physique is the type of physique belonging to the man who is ‘the most important to her at that time in her life.’6  The fact that women prefer the physique of the man that is currently important to them suggests that partners are selected for many reasons besides physical attractiveness, and that people can favor an ideal body type but still not be happy with someone that fits that ideal.

Now there are groups of women that find muscular men incredibly attractive and some go so far as to only date men that are well muscled, however they are small in number relative to the size of the female human population. I myself started out at 125 lbs and did indeed see a tremendous difference in the way I was treated by the opposite sex as I slowly transformed into a 225 lb natural bodybuilder. It was truly an interesting experience to say the least, and I do think muscles do give you the potential of a good first impression- but after that it character, personality and a host of other factors will determine one’s eligibility. It might sound strange coming from me, but I do think that men, just like their female counterparts should focus more on being themselves rather than living up to media driven ideals. The desire for a well developed body should spring from a genuine wish for self improvement and overall health, and certainly not only as a way to pick up  women. Besides, as the studies show, muscles aren’t always everything. 

References

1. Johnson & Staffieri, 1971; Learner & Gellert, 1969, Learner & Korn, 1972; Learner & Schroder1971; Staffieri, 1972.
2. Portnoy, 1993
3. Channing and Mayer, 1966
4. Gortmaker et al., 1993
5. The National Center for Health statistics
6. Beck, Ward-Hull, &McLear, 1976; Lavrakas, 1975; Pertschulk, Trisdorfer, & Allison, 1994; Wiggins & Wiggins, 1969.

Kevin Richardson is one of NYC’s most sought after personal fitness trainers, a lifetime bodybuilding champion, renowned health and fitness writer as well as the founder of the Naturallly Intense System of Diet  & Exercise. Learn more about Kevin’s unique and holistic system of body transformation at www.naturalllyintense.net

Fred Sanya- Kenyan Bodybuilding Champion

I got an email from my good friend and photographer, Dennis Lee about a guy that he had met in Kenya named Fred Sanya. Fred was a Kenyan bodybuilder that was coming to America to compete in the November MuscleMania contest and Dennis asked if I could meet Fred and give him some guidance with regards to his training and diet, as where he lives in Kenya, the gym is made up of homemade weights, made from cement. More astonishingly Dennis told me that Fred was truly a sight to see in terms of his impressive muscle mass, but that he was even more impressive since he only ate one meal a day. On hearing that I knew that I had to do whatever I could to help out Fred. I had just received a letter from a bodybuilder in Benin who was in a similar situation and wanted to know if I could help him out in some way as well and I always do my best whenever I hear these stories as I know all too well what it is like to try to build a champion level physique on just one meal a day myself.

Fed Sanya Back In The Gym In Kenya

As a teenager in Trinidad, I never had enough money to afford the ideal number of meals and would struggle to eat four times a day. I actually started my career as a personal trainer at the advice of my coach as a way to get more money to buy my food. At the time I only got paid once a month so I only had enough food for about 3 weeks. For the last week (or sometimes two depending on the length of the month) I would only have enough for one main meal and as hard as it was it never stopped me from the pursuit of my goal. Hearing about Fred, I thus felt an immediate kinship and arranged to have him meet me at the 19th Street Gym, where I train and my personal training business operates.

To say that I was impressed by Fred would be a true understatement. He came in, all full of smiles with a friend of his who was helping him get around for the day and I shook the hand of this giant of a man. He stood just about six feet tall and at about 220lbs with a barrel chest and impressively wide shoulders. His physique spoke of the years of training that he had put himself through (Fred at this point has been training for over 8 years now) and that he was able to accumulate such amazing proportions eating one meal a day spoke legion to what he would accomplish in the months to come. Fred was so happy just to be here, and we sat down in the gym lobby for a while and spoke about bodybuilding, training and the difference between what it is like here in the United States and his native land in terms of the food and training equipment.

Fred Sanya At 19th Street Gym

Fred said that in his country there is so little food and the gyms are so run down that you just have to train hard and do the best that you can. Some of the competitiors in Kenya also take steroids, which Fred is dead set against using and welcomed the idea of coming to the United States to compete in drug tested contests. I sympathized with him, as when I started competing in Trinidad, there was no such thing as a drug free contest. Steroids were very much a part of the competitive landscape and my decision to not not go that route was  very difficult one, but I stood fast and was able to be competitive nonetheless.

I told Fred about another bodybuilder that also had very little access to good food at the beginning of his career, but was able to compete and build a championship level physique, my good friend, Kai Greene- who in my opinion was one of the greatest natural bodybuilders of all time, during the period that I was with him competing in the NPC. Kai and I would spend hours talking about the importance of passion, and that most people simply didn’t understand the concept of making your dreams a reality no matter what the obstacles are. Fred is a great example of just that as he never complained about what he didn’t have he just trained hard and was able to accomplish great things in the process.

Fred Shows The Champion Level Form That He Was Able To Build Drug Free!

Victor Munoz, Victor Martinez’s coach and a friend of mine walked by and I introduced him to Fred. Fred was very excited to meet the man behind one of the top IFBB pros on the circuit today and Victor shared some of his words of wisdom as well. Hailing from Cuba, he too knew what it was like to not have everything at your fingertips as it is here in the United States. He said that Fred had a lot of potential  and that he would do really well over here, but that he needed to eat clean at all times, since the food over here is plentiful, but it is really easy to start eating the wrong things. Fred was very excited to learn that Victor Martinez actually trained at the 19th Street Gym and could hardly wait to see the place.

Fred’s typical workout regime in Kenya revolved around the very basics, squats, deadlifts, shoulder presses, rows curls and bench presses with not very much else. Fred trained 6 days a week twice a day (that’s not a typo) and has made tremendous gains from this remarkable regime. Some might say that his unconventional approach is not an effective one, but the proof as they say is in the pudding and Fred’s physique does indeed speak volumes for the validity of what he was doing. As someone that gained over 100lbs over the years with three fifteen to twenty minute workouts, I know for a fact that very often the unconventional can produce some unconventional results! I told Fred about my own Naturally Intense System of 10 minute workouts and he was incredulous.

“How can you work the muscles in such a short time?” he asked with a puzzled expression on his face, so I did what I always do when asked that question, I took him for a workout! Fred had also never trained in a real gym, so when we descended into the sprawling sea of iron that is the 19th Street Gym, he was dumbfounded. I reminded him that though the many machines offer a great degree of variety for many body parts, the basics of what got him to where he was in the first place should never be forgotten. He wanted to train legs and so I took him through a paces of a Naturally Intense leg workout!

Fred loved every minute of it, and after the first round of hamstring curls (which, by the way he had never done before ), clearly feeling the effects, he boomed,

“Please! We are not finished yet?”

We were not, after launching into a set of squats, verticals and calves he was barely able to walk. Total training time, 8.5 minutes and Fred looked at me with a great smile, shook my hand and said,

“Maybe I need to think about training a bit like this, I have never felt like this before!”

At this point my other clients at the gym had arrived and Fred warned them,

“Be careful with this guy, this training is no joke!”

Me & Fred Hamming It Up For The Camera!

In Fred I could really see the passion that I and so many others have over the years and I look forward to helping him and seeing him go straight to the top of the sport. I hope that his example helps inspire you and many others that you can indeed make your dreams a reality without drugs, and even without the many protein powders and supplements that are so much a part of training today. All you need is a burnign desire to succed and a real commitment to never give up, no matter what. Excelsior!

You can see more of Fred at his website at www.fredsanya.com.

 Update- 12/2/09- Congratulations to Fred Sanya on winning his class at the 2009 Musclemania and I am honored to have been able to help him with his diet and training. He truly is a champion at heart!

Kevin Richardson is a lifetime drug free bodybuilder and founder of the Naturally Intense System of Diet & Exercise. You can visit his official website at www.naturallyintense.net

Steroids In Sports Are Here To Stay! 

98% of Olympians polled in 1995 said they would use drugs if they wouldn’t be caught.

In 1995 a Chicago physician, Bob Goldman, asked 198 Olympic-level U.S. athletes whether they would be willing to take a banned substance if they were guaranteed to win and not get caught; 195 said yes. More than half of them went on to say that they would take the drug if it would enable them to win every competition for five years even if it would kill them.

As alarming as it may sound, it’s the truth and for all the hue and cry about the need to clean up the sporting arena of illegal drug use, it is really all a flimsy façade and one that has support from the highest levels downwards.
Take competitive bodybuilding for example, few people in the general public know that there are two completely different types of bodybuilding, drug tested contests- where the athletes are given either a polygraph test or their urine is tested to ensure that they are not using anabolic steroids and a list of other banned substances. Most of you probably have never seen a natural bodybuilder (besides me!) or even knew that there is a difference. (As an aside: Many make the mistake of seeing me and wondering whether or not I use drugs, but truth be told if you saw me standing next to a modern professional drug using bodybuilder there would be little question, since I would look like a anorexic girl in spite of all my 20 years of hard training and my accomplishmentes as a natural athlete!)

Steroids In Sports: The Public Side Of Steroid Use- Professional Bodybuilding

Yes, there is another other side of the coin, and the more popular version by far are the non drug tested shows. It might surprise you to learn that these are the bodybuilders that grace the covers of the muscle magazines (natural bodybuilding has its own magazine as well, but its readership is negligible when compared to the millions of reader of their drug using counterparts). The bodybuilders you occasionally see on television use steroids, as do the ones that cross over to the film industry- a certain California governor included.
These images of men and women inflated to almost comic book like proportions are what most people think of when they hear the word ‘bodybuilder’. Sadly for women in general, female drug bodybuilding, which essentially will masculinize the bodies of women using steroids has made most women shy away from the idea of lifting weights, as the misconception is there that they will end up looking like some of the girls with masculine features. This isn’t true, but since there is no real movement to define to the general public what a drug user looks like and what a natural athlete looks like, it is hard for them to think any other way.

Both Are Hard Training Top Female Bodybuilders- One Competes In Drug Tested Contests & One Doesn't. See Any Difference?

 Now some may say that steroids are harmless when taken in moderate doses over a short period of time, but the fact of the matter is that to attain the size and definition required to stand on a national stage as a competitive male bodybuilder, you will need to use a combination of several different anabolic steroids, in addition to human growth hormone, insulin (yes, that’s right, insulin is  major part of the bodybuilder chemistry set) and diuretics. In the good Governor’s time, steroid use was rampant as well, but the doses were lower and even then the amounts that they used to look the way they did would be considered insane by clinical standards. As time went on, more and more athletes tried to push the envelope of inhuman size and definition and so more and more drugs kept being added to the cocktail.

Steroids In Sports- Professional Athlete or Professional Drug User?

Today’s professional bodybuilder can spend anywhere from $30,000 to as much as $100,000 or more to look the way they do. They don’t follow pristine diets and try to live as in as healthy a manner as possible, that is a myth that is used to sell magazines and questionable supplements, the bottom line is getting as big and as fat free as possible. Nothing else matters and to be honest, most of them eat no different from the way the general public does in terms of junk food and the like in the offseason.
Is it glamorous? Yes and no. The fan base, (small though it may be as the male athletes are now far too big to appeal to the tastes of most people in the general public and the female athletes are simply too scary for mainstream media to even look at) does exist and if you are at the very top of the sport you may be able to make some money from endorsements and guest appearances but there is a downside. At those doses, your life is pretty much centered around eating, sleeping and training and there is really no way for you to do the things that most people do. Climbing a flight of stairs at over 300lbs isn’t easy when nature would have had you at 175 lbs and I can tell you from personal experience as one that has worked with many of them, that the experience is pure misery.
From abscesses, to muscle tears, to strange fevers, the pain of the site injections, loss of energy, sex drive and so much more make up the lives of many of the athletes touted by many as the ultimate in human physical perfection. The numerous trips to the E.R. as well aren’t covered in the magazines, only when one of the troupe is unfortunate enough to die as a result of their use- at which point the industry as a whole is first to say that there is no proof that their drug use caused their death. As one that has worked with addicts over the past 14 years the similarities are considerable-  but at the end of the day, a professional bodybuilder today is really a professional drug user, and given the inability of so many of them to be able to stop- and the overall behavior, and culture as a whole, I would say professional addict.

Government Policy Towards Steroid In Sports 

Now, what does this have to do with sports, as bodybuilding is a fringe activity at best? Simple, if the most blatant use of drugs is not stopped by either the government or the upper echelon of the sport, why would they devote their time to stopping athletes whose use is almost undetectable to the average human eye? Take baseball for example. People pay money to see athletes throw the ball faster and hit the ball harder than they ever could. Mediocrity doesn’t sell, but record breaking performance does. The same applies for everything from boxing to American football to a host of other sports. In many cases, steroids are used in small amounts to help recovery so they can train more often and get better at what they do, or to help injuries heal faster- steroids are fantastic anti-inflammatory drugs. They don’t take drugs to the degree that say the bodybuilder does, nor do they train and consume an inhuman amount of food they way a bodybuilder would, so they don’t ‘jacked up’ as one would say. The crowd loves a winner and if you recall the statement by the Olympians at the top of the post that they would use drugs if they were sure they wouldn’t get caught, what would stop the boxer, baseball player or any other sportsman from thinking the same way?
Add to it the insane amounts of many given to athletes based on their performance and I would go out on a limb and say that over 90% of every sports fan would use drugs if it would make them able to play their game better and allow them to rake in millions of dollars. Wouldn’t you at least consider it? Especially since the amounts that are used in most sports are really not that much and are under the supervision of a physician in most cases? Be honest and you will find that the immorality of steroid use that the media portrays is nothing more than typical human behaviors. The powers that be know that their athletes are using drugs, but they also know that the crowd loves what they do and that they are making them very wealthy- thus there is no real incentive to put real testing in place. When an athlete is past their prime and the government and or media is on their backs they might ‘find’ a positive test or two from some of their athletes that happen to be on their way out of the game anyway- but those tests are almost always several years old. Why the delay? I will let you figure that our yourself.

The Governor Of California Is The Main Sponsor Of The Biggest Steroid Show In The World

Getting back to bodybuilding, Arnold Schwarzenegger did  a lot to influence so many impressionable young men to get into bodybuilding, and as they went on I the pursuit of looking like him many learned that Arnold had a little help and so got a little help of their own. Arnold Schwarzenegger almost single handedly made the steroid look publicly acceptable. He admitted his use very early on, and yet today as governor fo California and chief law enforcement officer of the state, he still sponsors and lends his name to the biggest convention of steroid users in the world, the Arnold Classic. A weekend of bodybuilding and other sports that the good Governor always attends. Do you really think that in a country where the Chief Officer of a state lends his name and image to a steroid rally that stopping drug use is a real priority. Perhaps more importantly, in a world where athletes make millions, we overlook the small detail that the team owners and sports officials that run and manage the games make billions, and that they are not going to give up their income anytime soon. Most telling is our own attitudes. We are a nation of winners, of great performers and we love our sportsmen to be the best. Add that to the thoughts of a young and upcoming teen athlete and his or her coach and you should understand that the drugs are not going anywhere unless we all change as a people.

Kevin Richardson is a lifetime drug free bodybuilder and founder of the Naturally Intense System of Diet & Exercise. You can visit his official website at www.naturallyintense.net

From Better Bodies to 19th Street Gym- The History Of NYC’s Best Gyms

Since January of 2009, the 19th Street Gym has been the new home of Naturally Intense NYC Personal Training Services, when I moved over there after a really thorough search for a truly no nonsense gym that would be a perfect fit for me and for my training service. After all, I demand nothing but the best when it comes to training facilities for both me and my clients and settling at 19th Street was one of the best decisions that I have made!

Truly a bodybuilding landmark, with just about everyone that was serious about training over the years having stopped by there at one time or the other in its original incarnation as Better Bodies, or in its current form, the 19th Street Gym.

Today not only is it home to me and many other top bodybuilding champions, (its the headquarters as well for top IFBB pro, Victor Martinez), bit also to a host of NYC celebrities including Busta Rhymes ( a really cool cat) and a a number of supermodels (it is always a bit strange to see someone from the Sports Illustrated Swimsuit Edition training next to you). Celebrities and top athletes aside, it is really one of the best gyms in New York City and RxMuscle just published a story about this training landmark. You can read the full article here: http://www.rxmuscle.com/articles/nutrition/850-miracle-on-19th-stree-the-evolution-of-bodybuildinig-landmark.html

19th Street Gym

22 West 19th Street (Between 5th & 6th Ave)
New York, NY 10011 
212.414.5800
http://www.19thstreetgym.com/

 For all inquiries contact Junior at julioramos16@gmail.com

Kevin Richardson is one of NYC’s most sought after personal fitness trainers and the founder of the Naturally Intense System of Diet & Exercise. With only 3 ten minute workouts, Kevin and his staff can get you into the best shape of your life! Click here for a free trial!