How I lost 10 lbs in January

How I lost 10 lbs in January

by | Jan 29, 2023 | Health Tips, Meal Plans, Nutrition

Hello VF community!  This is a strange topic for me to talk about, because weight loss is not a very important priority for me.  In many cases, weight does not correlate with health; however, there are times of our life where we may need to balance out a period of bad habits with good ones.  If these good habits are healthy and also lead to body fat reduction – weight loss may correlate with your healthy decisions.  In January my wife Michelle and I, committed to a healthy month and both lost over 10 pounds. We did this by eating healthy meals consistently and keeping active 5/6 days a week.  The point of this article is to hopefully motivate some of our clientele that may want to have a solid month of healthy choices and possibly lose some body fat at the same time, while also showing you how and what I (we) did.

My View on Healthy Eating

I promote (what I consider) a very realistic view when it comes to eating.  Life is a balance and when it comes to eating, our approach should mirror this balance.  You will have weekends, birthdays, holidays and other reasons where food options may not necessarily be very healthy.  Sometimes we get into bad habits where we are consistently making bad choices over a longer period of time.  In order to relatively maintain our health, we need to balance these unhealthy choices with healthy ones.  If the unhealthy meals are just a small fraction of an overall very healthy eating plan, you are in a good place: however, if we are in a period of consistent bad habits, we may need to take a month to regroup and get back into healthy habits.  This is what my wife Michelle and I decided to do in January after a very disorganized November and December.

Healthy Mindset

Never feel like you have done a bad thing when you consume an enjoyable (but unhealthy) meal.  This is going to happen.  This is part of the overall balance.  Just balance out that decision with a few healthy ones or just keep going on with the overall plan.  Like I said before, if you have a habit of eating unhealthily for a long period of time, we may need to balance that the other way until we get to a level of health we happy with.  We can then shift to a maintenance state of being instead of being too far shifted one way or another.

What We Did

To simplify our month, we made a plan, we ate healthy meals and upped our exercise regime.  Here are some key points as to why we both lost over 10 lbs of body fat.

  • Did something active 6 days a week.
    • 4-5 workouts in the gym each week
    • 2-3 of those workouts with a Vaughan’s Fitness Trainer
    • On days off from the gym, did 30 min run or bike rides.
    • 1 day of full rest each week
  • No breads, unhealthy fats, pasta, gluten, simple sugars, alcohol, extremely limited dairy.
  • Eating plan is high in protein, healthy carbs and fats, and is low in inflammatory response.
  • Did not measure food and rarely felt hungry.
  • Toughed it out through weekends, stayed consistent.

It seems simple and it is.  Simple does not mean easy though.  Taking away food options eliminates many options when out and about.  If coming from a high salt and high sugar diet, you may feel some urges at first to sway, but if you hold strong, you will start feeling a sense of clarity.  This is because your blood sugar levels will start evening out and you wont feel those cravings that mimic hunger.


The Food

This meal plan is made for people that work out.  It is high in protein which promotes lean muscle mass and repairs muscle after working out.  It is what I ate during competition season as a sprinter.  Here is a picture of what working out 6 days a week and following this plan 8+ months of the year looked like.

I am a different human now.  While this look may be appealing to some, its not necessarily healthy if kept up for a long period of time.  I can also say this: no matter how fit I have been, I always looked in the mirror and had ideas on areas I could “improve.”  Know that you are not alone in those thoughts and it is natural, no matter what you look like, to feel anxiety or to compare yourself to others.  I now live a more balanced life and in November/December, the balance swayed to be weighted towards many bad habits.  This is why we chose to dedicate a solid month to grinding down a bit.  This wouldn’t be a permanent decision because it is not realistic, nor healthy to lose 10 lbs every month.

To keep hitting the nail on the head, we are counterbalancing bad habits until we get to our “happy place” where we can live more balanced and maintain our health.

The food eliminates many items that cause inflammation.  This is a newer concept within the last couple of decades and really helps with overall gut health, body composition and general inflammation.  You dont have to be gluten or dairy intolerant to have minor internal inflammation. I can personally attest to the feeling of clarity on an eating plan like this.

To “lean out” is to lose body fat% while keeping or adding muscle.  To do this we are eating a high ratio of protein to carbs while eating healthy fats.  Do not worry too much about serving sizes.  Just do not overeat and trust me, it is hard to overeat when you are eating meals like this.

We are looking to eat foods that are grown or live naturally on the Earth.  This is not a vegetarian, paleo, or vegan diet.  If you believe or need to be on those eating plans, then you will have to adjust the info in this article.

At the bottom of the article, I have provided a general template for this program.


Grocery List


Look for lean, healthy meats.  Meat will be the core of almost every lunch and dinner.  We will change the taste by using zero calorie seasonings, spices and sauces such as salts, peppers, garlic powders, parsley, Chile, hot sauces etc.

  • Chicken Breasts
  • Fish – Salmon, tuna, trout etc
  • Lean red meats or pork
  • Sliced natural meat
  • Ground Turkey


Carbs are essential in replenishing glycogen stores in your muscles.  When you work out at high intensity, your sugars get depleted.  It is important to eat healthy carbs to restore these levels.  Healthy carbs means carbs that are simple sugars.   Simple sugars spike blood glucose levels and cause cravings, crashes and other negative hormonal effects.

  • Yams
  • Potatoes
  • Rice
  • Quinoa


You cant go wrong here.   This is where you can have a lot of flexibility to change your salds, sides etc.  Some common veggies for us were.

  • Green beans
  • Brussel sprouts
  • Broccoli
  • Lettuce
  • Tomatoes
  • Carrots
  • Buk choi
  • Celery
  • Peppers


Try to buy fruits lower in sugars such as many of the melon options.

  • Cantaloupes and other melons
  • Apples
  • Bananas
  • Blueberries
  • Lemons
  • Limes


I will include these here because these items dont fit the overall meal plan but can be added to unique meals.  Watch the serving sizes of the avo’s – although healthy, are very high in fats.

  • Avocados
  • Canned Black beans
  • Olive oil
  • Red wine vinegar
  • Zero calorie sauces


These are what you can eat in between meals.  Try to balance these out and watch your serving sizes here because some of these options are dense in calories.

  • Mixed high quality nuts
  • Zero % Greek yogurt. (this is the only dairy option and is in this meal plan for the probiotic properties. Once could supplement with supplements if needed).
  • Protein Shakes (Protein, water, ice, half a banana)
  • Cut up meat leftovers

Breakfast Items

The only additional items we need are eggs and oats, because we will be using some of the fruits or meats above to compliment.

  • Eggs
  • Oats
  • Cashew Milk for overnight oats.
  • Hemp hearts, chia seeds for overnight oats.

The Meals


We are basically eating either eggs or oats as our core for each breakfast.  Planning ahead is key.  If you don’t buy your groceries you will be stuck. Ensure you have your items prepared or it is easier to make a bad decision in the moment.

Our goal is to eat healthy proteins while also getting healthy carbs that are not too high in simple sugars.  Here are some examples.

  • Scrambled eggs with cut up cantaloupe on the side. 3/4 eggs for males, 2 for females.
  • Omelet style with cut up meat with small side of fruit of your choice.
  • Oats with blueberries, protein shake with only water on the side.
  • Overnight oats, (oats, almond milk, chia seeds, hemp hearts, and protein powder) Mix all together in a jar the night before.  Great for on the go mornings.


Most of my lunches are leftovers from the night before.  This makes meal prepping and on the go moments much easier.  Yes it can be boring, but it is doable.  A lot of the unique lunches are salads with the meat from the night before.  These are some examples of a meat and side template.

  • Salmon bowls, Salmon marinated in soy sauce, garlic, ginger and rice vinegar topped with;
    • Avocado, cucumber, shredded carrots on rice
    • Bok choy, celery, carrots, rice
  • Ground Turkey cooked with peppers, onions and spice on a salad with green beans leftover mini potatoes
  • Salad (simple vinaigrette made with olive oil, red wine vinegar, fresh garlic and Dijon mustard) with quinoa, peppers, cucumber and canned tuna
  • Mexican chicken rice bowls with rice, topped with black beans, cherry tomatoes, guac, light shredded cheese


Meat, carb side, and vegetables or salad – repeat. These are some examples of a meat and side template.

  • Roasted chicken breast and roasted sweet potatoes with steamed broccoli
  • Steak with mashed potatoes (made with chicken broth and Greek yogurt) and green beans
  • Salmon rice bowls
  • Roasted chicken breast and roasted yams with green beans
  • Chicken or fish burrito bowls – beans, veggies and rice.
  • Meat bowl with either yams/potatoes and a variety of veggies.
  • Taco salad – cooked extra lean ground beef on iceberg lettuce with black beans, avocado, chopped tomatoes, fresh jalapeño and light shredded cheese. Dressing for salad was 0% Greek yogurt mixed with a little salsa


  • Cut up meat leftovers
  • Greek yoghurt
  • Protein shakes
  • Small handful of mixed nuts – watch your serving size here as these add up
  • Fruit

There you have it.  If you can follow this and stick it out, you will see results.  Again, this isnt to be followed forever, but it does provide healthy options that can be incorporated into your habits.  Once in maintenance mode, I may follow this 5 days of the week and have more flexibility for the other 2.  A big key is to push through weekends.  I know this can be tough, but if you want the results, it will pay off.  It all depends on what you want.  If you want to see results, then you may as well do what it takes to get them.  If you sway too much, you may feel close to the same mental demands as a healthy eating plan like this, but not with the same results.  This is the reason you might as well go all out if that is your goal.  If going all out isnt your goal, that’s totally fine too!  Just be realistic with your expectations and goals.  Long term, we are looking for a balanced lifestyle and approach and this can be different for every individual.

Were We 100%?

100% is also unrealistic.  Even though it could be done, there are too many variables that may change a few meals along the way.  This is ok!  As long as you try to minimize as much as possible and make the healthiest choice possible, your body will continue on its path to success.

Here are the exact items I ate because of 2 birthday parties, running out of groceries, and going out to dinner.

  • Grilled Chicken burger and fries with 2 (maybe 3) old fashions.
  • Chipotle burrito bowl
  • Poke bowl
  • Sushi, 2 rolls
  • Sal y Limon burrito
  • Fried chicken burger with truffle fries

Two of those were restaurant meals and the others to go.  So in the whole month, just 6 meals were off of the plan and it did not sway the results too much.

The Exercising

Exercising is key to so many health aspects and should be a fundamental core for optimal health.  Cardiovascular health, bone density, stress, hormone levels, muscle mass, movement and function, are just a few of the multiple areas that exercising can help with.  Of course, working out can burn calories and help you lose weight as well.  Unfortunately, many people only think of this when working out.  A healthy mentality rewards oneself with the knowledge and recognition of this healthy activity.  “I have worked out 3x this week and know that with consistency I am in a happy and healthy place” is a much healthier mentality than “the scale is the same, its not working.”

For the sake of this article and for those with body fat% goals, exercise can be the base of the pyramid.  Nutrition is going to be a bigger factor when it comes to body fat however.  This is because we can much more manipulate the energy consumed than the energy burned.  It takes an hour to burn 400-1000 calories depending on the intensity.  The more we work out, the more calories over a week we burn.  Eating is a 7 day a week ordeal and we are dealing with a much higher caloric amount we can manipulate.  This is why, the eating side of things is so important when trying to manipulate body consistency.

Exercising consistently will help you stay healthy and yes, we burn calories which can help with our body fat percentage.  Basically, the more you work out, the more calories you burn.  This has to be quality workout time though.  If you worked out 10 hours a day, your body would start breaking down and produce cortisol, which would then cause your body to go into a protective mode and hold onto more fat.  Exercising at a good intensity 30-60 minutes a day is a good goal, 6 days a week potentially.  If you have more aggressive goals, or want to counterbalance inactivity, then shoot for more, if your body can handle it.  Talk to your professional kinesiologist if you have questions!

Supplements and Vitamins

The key supplement in this meal plan is the protein powder.  We sell a great vegan and normal protein powder in the gym, but these can be found anywhere.  You are looking for a protein with about 25 grams of protein and no more than around 140 calories pers serving.  Protein powder helps with your lean muscle mass and works to repair muscles after working out.

Here are other supplements and vitamins that we take.  For this section, I encourage you to do your own research to see if these would work for you.  I just want to be extremely transparent with exactly what we did this month for the results we received.

  • Greens Powder
  • Collagen Powder
  • Multivitamin
  • Omega 3 fish oils
  • Magnesium
  • Zinc
  • Resveratrol
  • Ashwagandha
  • Pre and probiotic
  • Vitamin C
  • Vitamin D
  • Quercetin


If you decide to follow this plan, let us know how it goes!  Feel free to reach out with any questions.  If you:

You should be able to see huge improvements in your overall wellbeing and health.


Or Contact Us For More Info

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This place meets the hype! highly recommend, do not scroll through websites just go, you will not regret!I started... Training with Jarid in July 2023. We set my fitness and health goals and I initially committed training for 12 weeks. I like the relaxed atmosphere and Jarid's no pressure approach. I trained x3 sessions week, 2x with Jarid and 1x with Miss Marissa. Jarid is a beast of a trainer and all round stand-up guy. He is an intuitive trainer who ensures he tempers the training to not break your spirits but ensure he is getting maximum results from you. I signed on for an additional 8 weeks from my initial commitment. Though I did not meet my weight loss goal, which has nothing to do with the high class training I received, I did CRUSH my strength and conditioning goals!Jarid's approach to overall health fitness and wellness combined with habit restructuring has made exceed my fitness and weight loss goals. Now 8 weeks after leaving Vaughan's Fitness I am -19.2lbs down my initial start weight in July 2023 and still crushing workouts at home. I cannot thank Jarid and his team enough for all the love and support during my time more
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I have been a client at Vaughan's Fitness for over six years. The facility is well-equipped, clean, and offers highly... qualified trainers.The personal trainers at Vaughan's are exceptional. Their expertise is evident in their tailored approach to individual needs, pushing me to achieve my fitness goals. Their professionalism, combined with a motivating attitude, made each session both challenging and enjoyable.The dedication of the trainers sets Vaughan's apart, creating an environment that fosters success. I highly recommend Vaughan's Fitness for anyone looking for expert guidance and a transformative fitness more
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This place is awesome. The owner Jarid really cares about everyone here. As someone who was scared and intimidated of... gyms and fitness in general, this place made me feel confident. I took personal training sessions for 2 months straight with Jasmin, Marissa and Maddison and all 3 of them were exceptional! They walked me through different exercises, showed me proper form and pushed me hard enough to keep challenging myself to get those last reps in. I really cannot thank these people enough and I recommend everyone to give them a shot. Everyone here is extremely friendly and supportive. Thanks to them, I was able to kick-start my fitness journey 😁.read more
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Jarid and the team at Vaughans have created an amazing atmosphere! I trained for nearly 1.5 years and worked with a... different trainers - everyone was so knowledgeable, supportive and was able to push me just the right amount. I am so grateful for the strength, confidence and knowledge I gained during my time there. I can’t recommend them enough!read more
Harshaad Jouhal
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20:02 21 Jul 23
Working with Coach Vaughan has been a crucial part in my athletic development and performance. His specification to my... direct needs and goals has greatly impacted my life and has allowed me to see sustainable results. I truly recommend Coach Jarid Vaughan and his talented staff to any and all athletes looking to get ahead for their upcoming season, as well as anyone who wishes to excel in their fitness journey!read more
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I was very nervous about starting at a gym. Then I found Vaughan's, the trainers here are amazing! Any questions or... concerns are answered with knowledge and experience. I have found confidence in the trainers I work with! Always a happy and friendly environment, this place is the highlight of my week!read more
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Great find! A bit out of the way but worth the drive. Amazing trainers, great workouts that push me and create real... results. Love the different personalities that motivate and make me enjoy being there. Very welcoming, inviting staff. Nice to watch the horses in between more
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My son is an elite athlete and has been working with Jared for the last 6 months. Jared is extremely knowledgeable and... has provided my son with great information and exercises he can incorporate into his training regime. I highly recommend Jared and Vaughan’s more
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22:36 07 Sep 22
My husband and I have been training with Vaughans Fitness for a little over 5 years now and we couldn’t be happier with... them. The kinesiologists are always able to adjust workouts to our specific and sometimes daily changing needs. Their attention to detail is unlike any facility I’ve ever been to!read more
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I went to Vaughan's Fitness after a painful year of arthritis in hopes to improve mobility and decrease the constant... pain I was feeling. Thanks to the specific exercises and stretches I began to feel less pain and now I'm pain free. I've enjoyed the improvements in my health so much I'm now working harder at strength training and it feels amazing both mentally and physically! I would highly recommend Vaughan's Fitness to anyone!read more
Tracey Arthur
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22:39 21 Jun 22
The facility is spacious, clean and there is a good variety of equipment available. Having the riding ring attached... makes for a nice and unique atmosphere. Melissa has been a great motivator and just what we needed for our training. We appreciate she is flexible with our schedule and how intense the training should be for that more
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I really enjoying all aspects of the gym including the trainers. In the last 3 years, I have had 3 trainers and they... all have been wonderful. With Jill leaving last month, my new trainer Catherine is also amazing. During my first session, she definitely challenged me and I enjoy her personality as well. Everyone at Vaughan's is very friendly and helpful. Even when I come to work out on my own, the staff are all helpful and I love the fact that it is such a small gym that during covid has made working out more enjoyable. Thank you Anne Whiteread more
Alisha Kerr
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15:52 18 May 22
I have been training at Vaughans for just over a few months now and I have had nothing but an incredible experience!... The trainers are super knowledgeable and extremely friendly making each session something to look forward to. If you are looking for a gym or a personal trainer this is most definitely the place to come!read more
Terry DiMonte
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After years of training in a wonderful boutique gym in Montreal, I was looking for something similar when we moved to... the Fraser Valley and I found it at Vaughn's. Wonderful setting, great, well equipped gym with great people. Expert (and patient!) trainers helped me get back in the swing of my work outs. HIGHLY recommend them!read more
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Great people here! Felt so accomplished after each session. Would definitely recommend 😊
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So far it has been a great experience and no complaints. Staff is knowledgable, hardworking and honest. If they don't... know the answer to one of my questions they say so and find the answer instead of giving bad advice.The facility is clean, in a gorgeous area overlooking the riding arena and the would equipment is in good order. Keep it up as I can see why they are more
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The team at Vaughan's Fitness is beyond exceptional. They are talented, knowledgeable and work incredibly hard to help... you achieve your goals. Having an education in Kinesiology elevates the training experience as they are not only able to train you safely but also efficiently. I would recommend Jarid and his team to anyone!read more
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I cannot say enough good things about my experience working out with the team at Vaughn fitness. Marissa has gone above... and beyond to create a program that fits my needs and the results have been amazing. I would definitely recommend Jarid and his world class team to more
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I love this place. Plenty of equipment and very clean. I appreciate the staff, as they work very hard to help you... achieve your goals. I also like that it is family run - makes the experience more
Charissa Harbridge
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Vaughan’s fitness is AMAZING! The staff are so friendly, professional and motivating. The facility is clean and... beautiful, also located on beautiful grounds. Jarid is a wonderful owner, he replies promptly to emails and is super excited to get clients what they want and need. I would absolutely never go another personal training facility because at Vaughan’s, I truly feel like I’m family. Everyone knows your name, they’re invested in your fitness goals and take an active role in learning more about you. This facility and it’s members and staff are legit. They’re amazing and I would HIGHLY recommend Vaughan’s fitness to anyone looking to get in shape and achieve their fitness goals. I’ve trained with Allysia, Alyssa, Alex and Ally and they’re all amazing! It’s also a super non-threatening environment. I’ve found with going to other gyms before it can be super intimidating when you don’t know all the machines are what exercises to do, but here they explain everything, it’s non-judgemental, and everyone roots for you. 10/10 would more
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A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and more
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I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s more
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The trainers and atmosphere at Vaughan's Fitness are top tier. With tailored personal training, an uplifting team and... upbeat environment Jarid has curated an unparalleled training experience. Both myself and my coworkers are members and have seen tangible results within weeks. Highly recommend!read more
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Rob Koreman
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23:24 02 Jan 20
If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more
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If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to get... core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for more
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My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be more
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