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Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Long-term weight loss takes time and effort and a long-term commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.

So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you're ready to launch your weight-loss plan, set a start date and then start.

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you're 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise such as brisk walking for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

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Weight loss: 6 strategies for success - Mayo Clinic

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Human growth hormone (HGH): Does it slow aging?

Human growth hormone is described by some as the key to slowing the aging process. Before you sign up, get the facts.

Growth hormone fuels childhood growth and helps maintain tissues and organs throughout life. It's produced by the pea-sized pituitary gland located at the base of the brain. Beginning in middle age, however, the pituitary gland slowly reduces the amount of growth hormone it produces.

This natural slowdown has triggered an interest in using synthetic human growth hormone (HGH) as a way to stave off some of the changes linked to aging, such as decreased muscle and bone mass.

If you're skeptical, good. There's little evidence to suggest human growth hormone can help otherwise healthy adults regain youth and vitality. In fact, experts recommend against using HGH to treat aging or age-related conditions.

Yes. Adults who have true growth hormone deficiency not the expected decline in growth hormone due to aging might be prescribed synthetic human growth hormone by their doctors.

Growth hormone deficiency might be caused by a benign tumor on the pituitary gland (pituitary adenoma). It also might be caused by treatment of an adenoma with surgery or radiotherapy.

For adults who have a growth hormone deficiency, injections of human growth hormone can:

Human growth hormone is also approved to treat adults with AIDS- or HIV-related muscle wasting.

Studies of healthy adults taking human growth hormone are limited. Although it appears that human growth hormone can increase muscle mass and reduce the amount of body fat in healthy older adults, the increase in muscle doesn't translate into increased strength. It isn't clear if human growth hormone might provide other benefits to healthy adults.

Human growth hormone might cause a number of side effects for healthy adults, including:

Human growth hormone might also contribute to conditions such as type 2 diabetes and heart disease and possibly an increased risk of some cancers.

Some research suggests that side effects of human growth hormone treatments might be more likely in older adults than in younger people. Because the studies of healthy adults taking human growth hormone have been short term, it isn't clear whether the side effects could eventually dissipate or become worse.

When prescribed by a doctor, human growth hormone is administered as an injection under the skin. There's no pill form of human growth hormone available by prescription. Some websites sell a pill form of human growth hormone, claiming that it produces results similar to the injected form of the drug.

However, there's no proof that these claims are true. These dietary supplements are sometimes called human growth hormone releasers. There's also no proof that homeopathic remedies claiming to contain human growth hormone work.

If you have specific concerns about aging, ask your doctor about proven ways to improve your health. Remember, healthy lifestyle choices such as eating a healthy diet and including physical activity in your daily routine can help you feel your best as you get older.

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Originally posted here:
Human growth hormone (HGH): Does it slow aging? - Mayo Clinic

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Generic Name: sermorelin acetate (ser-moe-REL-in AH-seh-tate)Brand Name: Geref

Diagnosing and treating growth hormone deficiency in children. It may also be used for other conditions as determined by your doctor.

Sermorelin acetate is a growth hormone-releasing agonist. It works by stimulating the pituitary gland to release growth hormone.

Contact your doctor or health care provider right away if any of these apply to you.

Some medical conditions may interact with sermorelin acetate. Tell your doctor or pharmacist if you have any medical conditions, especially if any of the following apply to you:

Some MEDICINES MAY INTERACT with sermorelin acetate. Tell your health care provider if you are taking any other medicines, especially any of the following:

This may not be a complete list of all interactions that may occur. Ask your health care provider if sermorelin acetate may interact with other medicines that you take. Check with your health care provider before you start, stop, or change the dose of any medicine.

Use sermorelin acetate as directed by your doctor. Check the label on the medicine for exact dosing instructions.

Ask your health care provider any questions you may have about how to use sermorelin acetate.

All medicines may cause side effects, but many people have no, or minor, side effects. Check with your doctor if any of these most COMMON side effects persist or become bothersome:

Facial flushing; headache; nausea; pain, redness, or swelling at injection site; paleness; strange taste in mouth; vomiting.

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue).

This is not a complete list of all side effects that may occur. If you have questions about side effects, contact your health care provider. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. You may also report side effects at http://www.fda.gov/medwatch .

Contact 1-800-222-1222 (the American Association of Poison Control Centers), your local poison control center, or emergency room immediately. Symptoms may include changes in heart rate and blood pressure.

Store sermorelin acetate in the refrigerator, between 36 and 46 degrees F (2 and 8 degrees C). Do not freeze. Store away from heat, moisture, and light. Do not store in the bathroom. Keep sermorelin acetate out of the reach of children and away from pets.

This information is a summary only. It does not contain all information about sermorelin acetate. If you have questions about the medicine you are taking or would like more information, check with your doctor, pharmacist, or other health care provider.

Issue Date: June 3, 2015

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

Medical Disclaimer

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Sermorelin acetate - Drugs.com

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With so many choices being given today in the different ways to lose weight, we understand it can be difficult to select the right weight loss program. Also we know this can be confusing. For that reason, MedShape has developed a wide range of weight loss choices for your weight loss needs available today. Due to all of the programs out there, we decided the best thing to do was take the guess work out of selecting which program would be right for you. We want and help guide your decision for the right choice in Weight Loss.

Whether you are interested in losing weight with Phentermine, prescription diet pills or other diet drugs, we can help. Also available are weight loss with hCG injections, diets with B12 injections for weight loss, Lipotropic Shots, Weight Loss Injections, Lipoplex, RM3, Anti Aging programs, B complex drops to speed up the metabolism, diet supplements to stop hunger and cravings, the Military Diet, Low Carb Ketogenic Diet or maybe just nutritional counseling. All of this can teach you to keep your weight off long term. MedShape Weight Loss will personally design an affordable, custom diet plan that will fit the needs of your daily regime so you can have the best results.

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Name: Tami MarinoAge: 51Height: 54 (163 cm)Highest weight: 305 lbs (139 kg)Current weight: 144 lbs (65 kg)Lowest weight: 133 lbs (61 kg)

How do you maintain a weight loss long-term on a keto low-carb diet? Tami Marino has a no excuses approach, which clearly works extremely well for her.

Indeed, this attitude helped her lose 170 pounds (77 kg) during perimenopause a period of hormonal fluctuation that often involves weight gain.

However, for decades her life was consumed by yo-yo dieting, food addiction, and bingeing.

I first became overweight during puberty and got up to 250 pounds (114 kg) in my teens. It was a really tough time, Tami remembers. My mom was always overweight and really concerned about my weight. Shed buy certain foods for my sister, who never had a weight problem, but they were off limits for me. I definitely felt a lot of pressure to lose weight. My grandparents would always say, If you would just lose weight, Ill take you shopping or Ill get you whatever you want if you just lose weight. And that made things very uncomfortable, and its probably what led me to start eating in secret.

She struggled with her weight throughout her teens and into adulthood. Although shed lose weight by following Weight Watchers or starvation diets, she always gained it back.

Although she didnt develop gestational diabetes with any of her three pregnancies, when she was 40, Tami was diagnosed with type 2 diabetes. At the time her HbA1c was 9.4%, which reflects an estimated average blood sugar level of 223 mg/dL (12.4 mmol/L).

Her A1c continued to climb over the next several years, despite doing everything she was told to do, which included taking larger dosages of diabetes medications and following low-fat dietary recommendations. In addition, she developed fatty liver, high blood pressure, and severe depression.

Then in May of 2014, everything changed following a visit to her doctors office.

Id been on metformin and glipizide for a while, and Id also started taking Victoza injections a couple of times within the past month. I was really scared about taking that last medication because of some things Id read about it. I remember my doctor telling me not to test my blood sugar at home, but I would test anyway. And even with all those meds, my blood sugar was still in the 300s mg/dl (16.7 mmol/L) and even in the 400s mg/dl (22.2 mmol/L) sometimes, she recalls.

Then I heard the doctor say, Along with the meds youre already taking, youre going to need to take insulin. And that absolutely petrified me, remembers Tami.

Unwilling to accept that she was destined to take multiple medications and insulin for the rest of her life, she began doing her own research online. She found a Facebook group called Type 2 Rebels and began to realize there might be a way to improve her blood sugar control and potentially even reverse her disease. It was in this group that she learned about the work of Dr. Richard K. Bernstein, a doctor with type 1 diabetes who follows and recommends a very low-carb diet for all types of diabetes.

I read his book Diabetes Solution, and although it made a lot of sense, I didnt start following it immediately, Tami admits. It was just completely different than what Id heard from my doctor and what Id been told for years about nutrition, which was to eat low fat, lots of whole grains, and things like that.

Although it took her about a month to fully embrace the concept of a very low-carb lifestyle, once she did, the results were dramatic and life changing.

I felt so much better, was less hungry, less depressed. It was amazing.

Whats more, she achieved her lowest weight of 133 pounds (61 kg) in May of 2016 and has maintained that loss within 11 pounds for the past 17 months.

Although exercise has become an integral part of her life in maintenance, Tami didnt do much physical activity during her weight loss journey.

I really didnt exercise while I was losing weight, but I became more mobile. I had more energy and could move around a lot more easily, she says.

The powerful changes in her blood sugar, weight and overall health help motivate her to remain low carb at all times. However, she has had several challenges over the past several months.

Im now in menopause, which has been more of a struggle than I ever expected, says Tami. The hormone changes often lead to hunger and trigger binge-eating behaviors. I still eat only low-carb foods, but I sometimes eat too much. Im not perfect, but I do the best I can.

Additionally, a few financial setbacks have led to more limited food choices.

I try to focus on less expensive low-carb options like eggs, canned fish, and chicken. I really cant afford to have some of the foods I love very often, like steak and bacon. Those are like treats for me. But I wont ever eat high-carb foods like rice or pasta, no matter how cheap they are. Staying low carb is my priority,she states, confidently.

No matter what is going on in her life, Tami maintains her characteristic no excuses attitude. In fact, its a hashtag she uses on social media on a regular basis.

Years ago, I would have given up and gone back to where I started. But now I just wont do that. No excuses allowed.

Although she rarely tracks her food intake, Tami believes she stays below 20 grams of net carb per day as a rule. Except when I eat almond butter, she laughs. Thats a tough food for me to consume in moderation, so I try to stay away from it most of the time.

Breakfast (8:00 am):Black coffee

Lunch (2:00-3:00 pm):Hard-boiled eggs, avocado, flaxseed, pickles, salad

Dinner (6:00 pm):Chicken or bunless burgers, vegetables or salad with olive oil or bleu cheese dressing

Snack (8:00-9:00 pm):Sardines, salad, nuts

I actually dont add much fat to my meals, she says. I cook veggies in a little olive oil or coconut oil, and I like bleu cheese dressing on a bacon cheeseburger sometimes.

Treats are few and far between. Ill sometimes have almond butter or other nut butters when theyre on sale. I also like Quest bars because they dont spike my blood sugar and theyre portion controlled, which really helps, says Tami. And once in a great while Ill make a low-carb treat to bring to a holiday party. But overall, I try to keep things as simple as possible and really not focus on food too much because of my food addiction, she says.

In addition, she maintains the same no excuses attitude about exercise, which she finds extremely beneficial for mental, physical and emotional health.

I work out 5-6 times a week, aiming for 6 whenever possible, she says. I prefer to do it first thing in the morning after having coffee. I walk on the treadmill for about an hour on the highest incline. Sometimes Ill do a core class that has some cardio. Ive tried yoga and Zumba, but I dont like classes too much. Ive figured out that I really like doing things at my own pace.

And her favorite form of exercise?

Oh, I absolutely love resistance training, Tami says, enthusiastically. I do at least an hour and lately often closer to two hours because I recently increased my reps. I cant do free weights because I have a hernia, but I do leg presses, incline presses. I also have a good support system at the gym as far as the people who work there and friends I see there. On days I cant get to the gym, Ill do planks on the floor at home or get out and walk as much as I can. No matter what, I get some kind of physical activity in every day.

Here are Tamis tips for maintaining a no excuses attitude:

You can follow Tami on her Instagram account, @tamislowcarblife.

Franziska Spritzler, RD

For more tips on losing weight long term, have a look at one of these guides:

Top 10 tips to lose weight on low carb for women 40+

How to lose weight

Sign up for the free 2-week keto low-carb challenge!

Alternatively, use our free keto low-carb guide, or for maximum simplicity try out our awesome low-carb meal planner service its free to use for a month.

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Aside from making healthy lifestyle choices and addressing medication side effects or untreated medical conditions, there's little you can do to naturally boost your testosterone level.

Testosterone levels vary greatly among men. In general, however, older men tend to have lower testosterone levels than do younger men. Testosterone levels gradually decline throughout adulthood about 1 percent a year after age 30 on average.

A blood test is the only way to diagnose a low testosterone level or a reduction in the bioavailability of testosterone. Some men have a lower than normal testosterone level without signs or symptoms. For most men, no treatment is needed. But for some others, very low testosterone levels lead to a condition in which bones become weak and brittle (osteoporosis). For others, low testosterone might cause changes in sexual function, sleep patterns, emotions and the body.

However, some of these signs and symptoms can be caused by factors other than low testosterone, including medication side effects, thyroid problems, depression and excessive alcohol use. There are also conditions, such as obstructive sleep apnea, that might affect testosterone levels. Once these conditions are identified and treated, testosterone typically will return to a normal level.

If you are experiencing signs and symptoms that might be the result of a low testosterone level, consult your doctor. He or she can evaluate possible causes for the way you feel and explain possible treatment options. In addition, these steps might help:

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Testosterone level: Can you boost it naturally? - Mayo Clinic

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Colin F Watson

Colin was not always in the health and fitness coaching arena. Unlike Jayne, Colin spent the previous 25 years as a Mortgage Broker and Real Estate Broker.

Jayne, on the other hand, was a Certified Personal Trainer, Group Exercise, and Spinn Instructor for over 13 years. During the collapse of the real estate market, I gained more than 50 pounds of fat. This added weight brought with it, a bout with depression, sleep apnea, high blood pressure and type II diabetes.

Frustrated and desperate to lose the weight and regain our health, We decided to try one more dietWe stumbled across a fat loss secret that had been kept hidden for more than 60 years To our complete shock, Colin lost 37 pounds of fat in 32 days, and Jayne lost 22lbs in 30 days.

Colin was able to no only stabilized his blood sugar and blood pressure, his sleep apnea and type II diabetes disorders completely vanished.Jayne was lean fit and had achieved her lowest percentage of body fat ever.

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Mark Twain once said a little starvation can really do more for the average sick man than can the best medicines and the best doctors.

There may be something to Twains belief, as we increasingly hear that skipping meals or even fasting is good for us.

Celebrities like Hugh Jackman, Beyonc and Benedict Cumberbatch swear by fasting diets, while BBC science presenter Dr Michael Mosley created a sensation in 2012 when he devised his 5:2 diet.

Fasting diets come in various forms.

The 5:2 diet allows you to eat normally five days a week and restrict calorie intake to a quarter (500 to 600 calories) on two days.

Alternate-day fasting is one day of fasting, one day normal eating.

Theres also time-restricted fasting, or eating only during certain hours of the day, like the so-called Warrior Diet, which involves minimal calorie intake for 20 hours a day, and eating normally only between 6pm and 10pm.

Weight loss seems to be the main one.

A 2018 study by the UKs University of Surrey found that one group doing time-restricted fasting lost on average more than twice as much body fat as those in a control group that ate meals as normal.

The American Heart Association also stated in 2017 that there was evidence that both alternate-day fasting and periodic fasting may be effective for weight loss, although there are no data that indicate whether the weight loss can be sustained long term.

Dr Mosley argues that not only does fasting lead to weight loss, but also cellular repair and improved brain function.

Accredited practising dietitian Kate Gudorf says fasting appears to produce weight loss as does any form of calorie restriction.

Some studies have found that fasting can reduce fasting glucose levels, HDL (bad) cholesterol, body-mass index, triglycerides (fats in blood) and some inflammatory markers, she says.

The question is, are these outcomes a testament to fasting diets, or because weight loss is produced, which feeds into these other benefits? At the moment we lack good data on fasting diets, says Ms Gudorf, of the Dietitians Association of Australia.

She recommends instead simply eating a healthier diet, with more vegetables and fruit, meaning both fewer calories and meeting nutritional needs.

Weight loss is not always a good indication of diet quality its much easier to eat fewer calories if you simply eat a healthy diet, and nutritionally you would be meeting all your needs.

Basically Australians are not eating very well and getting about a third of their energy from junk food.

Source: The 5:2 Diet Book, by Kate Harrison

Written by Mike Bruce

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Do fasting diets work?

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Definition

noun

(1) (biology) A biological condition in which a competing variant is increasing in frequency relative to other competing variants in a population

(2) The capability to perform a function based on its suitability

Supplement

In general, fitness pertains to the state or quality of being fit, e.g. physically or mentally, as in physical fitness. In biology though, "fitness" is more encompassing. It is concerned more on the reproductive capability of an organism and its genetic contribution to the gene pool. Fitness, in biological context, is also called Darwinian fitness as it relates to Charles Darwin's evolutionary theory on natural selection. Darwinian fitness describes how successful an organism has been at passing on its genes. The more likely that an individual is able to survive and live longer to reproduce, the higher is the fitness of that individual. Thus, it may indicate the relative measure of reproductive success of an organism in passing its genes to the next generation. It denotes the relative ability of an individual (or population) to survive, reproduce and propagate genes in an environment. There are two ways through which fitness can be measured: (1) absolute fitness and (2) relative fitness.

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Related term(s):

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Fitness - Biology-Online Dictionary | Biology-Online ...

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The Air Force Fitness Program goal is to motivate Airmen to participate in a year-round physical conditioning program that emphasizes total fitness, to include proper aerobic conditioning, strength and flexibility training, and healthy eating. Health benefits from an active lifestyle will increase productivity, optimize health, and decrease absenteeism while maintaining a higher level of readiness.

FITNESS CATEGORIES

Airmen who take a fitness assessment will receive a score in one of three categories:

Excellent: Composite score equal to or greater than 90, with all minimum components met.

Satisfactory: Composite score of 75 - 89.99, with all minimum components met.Unsatisfactory: Composite score less than 75 and/or one or more minimum components not met.

SCORING

Airmen will receive age and gender-specific composite scores based on the following maximum component scores: 60 points for aerobic, 20 points for body composition, 10 points for push-up and 10 points for sit-ups.

Those with duty limiting conditions prohibiting them from performing one or more components of the fitness assessment will have a composite score calculated on the assessed components. Airmen must achieve a minimum of 75 adjusted points, based on points available, and meet minimum component standards. These Airmen will receive a Pass or Fail in AFFMSII.

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Fitness Program - afpc.af.mil

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