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The virtual world of Zwift has offered a much-needed outlet to cyclists stuck in their homes during this years lockdowns. It has filled the gap, providing opportunities to ride, train and race with others around the world. Provided you have a turbo-trainer, all you need to do is sign up to the service, log in and select your event. Whereas the vast majority of real-life races have been cancelled, the action on Zwift never ceases easily fitted into your schedule. Hardly surprising, then, that this form of cycling has provided the impetus to stay fit. But, given the high intensity of most Zwift races, are we inadvertently pushing too hard when we should be backing off and building a base?

Unlike real-life racing, Zwift competition happens throughout the day and year, with no pre-defined seasons or built-in precautions to stop you burning out. How much Zwifting can you get away with without taking liberties with your fitness and overdoing it? In short, is it really OK to race all year round? We asked a selection of training experts including Zwift specialist pro racer Ashleigh Moolman Pasio for their guidance.

As with all the best practices, planning ahead rather than deciding what to do on the spur of the moment ensures you get the best possible outcomes. If you dont decide what youre going to do until you turn on Zwift, youre more likely to choose an unsuitable event. Youre better off saving your racing legs for when they can do the most damage to your competitors, while preserving your long-term form.

Pick one race series at a time and stick to your decision. Look at the racing calendar and see which race series suits you best. Plan a rest or base period between that and the next Zwift series you do. How much racing you can do without burning out, or even just getting stale and plateauing rather than improving, really depends on your pedigree as a cyclist and how fit you are. How much racing would you typically do in real life? If youve never done a season of racing before and are relatively new to cycling, doing multiple Zwift races each week is quickly going to tire you out and be counter-productive. If youre a seasoned racer, youll know how to spot the signs of dwindling form turning into stale legs.

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Perhaps more important when it comes to a long winter of Zwifting, is maintaining your mental form. Keep yourself motivated for racing by limiting the amount you do each week, and build in rest weeks. Plan for harder blocks of racing, knowing youll have a well-deserved rest period afterwards.

Zwift group rides tend to turn into races, but that doesnt mean you have to go with the lead pack. These events are a great way to motivate yourself to do longer rides on the turbo, but should be used as endurance rides, not junk miles. Have a pre-planned average power or heart rate, or a threshold heart rate you wont go over, and stick to it. A group will form further back from the leaders; that may be the best one to ride with. There are, quite literally, no medals for winning the group ride.

As with racing outdoors, you need to listen to your body. If youre really not feeling it, dont race. A huge advantage of Zwift is there will always be another race to do. Delaying racing by a few days could be the difference between going stale and still feeling sprightly in a month or threes time.

Key signs of burnout? You just dont feel like racing. You cant hold the power you should be able to based on your current threshold. Youre getting worse, not better. Initially you may need a few days off. If you keep going despite the early warning signs, things could get serious. If you feel your sleep quality is getting worse, you dont feel refreshed when you wake in the morning and getting on the bike is more of a drag than a desire, its time for some time off.

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You might feel like racing is keeping you fit, but base training still has its place. Next summer, we may be allowed to race outside again, and if that is the case, you dont want to have missed out on those winter miles. Zwift races tend to be short and intense meaning youre missing out on the physiological benefits of base training. Do some long, steady miles outside over the winter and reap the rewards come spring. Plan now for a period where you wont race on Zwift at all, and instead will focus on long, endurance-pace miles.

Having said that, you could swap in some Zwift races to replace high-intensity interval sessions, i.e. if youre more motivated by racing than a pure training session. Just make sure youre replacing like with like the intensity, and total duration of that intensity, should match.

The good news is, Zwift racing can certainly improve your overall fitness and, provided you dont let your outdoor skills grow too rusty, that fitness will transfer seamlessly to the real world at least in certain types of racing. But just like in the real world, youll only get fitter if youre intentional with your time on Zwift and it forms part of a holistic plan. Schedule races thoughtfully, stick to your goals for each event, and enjoy the benefits once spring arrives. Ride on!

This featureoriginally appeared in the print edition of Cycling Weekly,on sale in newsagents and supermarkets, priced 3.25.

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Zwift racing vs Base Building: Which is the best way to build fitness over winter? - Cycling Weekly

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This was the first weekend since the lock down and stay at home orders were lifted in the Kingston-area.

Many businesses are continuing to come to life, as are some recreational facilities; everything from hockey to hair cuts. Reentering the green zone seems to bring some sense of normalcy and for those who are used to spending their time in arenas, a welcome reprieve. Dan Graham is convenor of the U-9 division with the Kingston Hockey Ice Wolves.

The girls seemed really excited theyre happy to see each other. They had a lot of enthusiasm they got tried a little quicker but it was all smiles going on and all smiles coming off the ice and thats the primary goal, he said.

MORE:Covid lockdown officially ends in Kingston-area meaning businesses can reopen

And while a Global News camera wasnt allowed to show what was happening on the ice because of privacy issues, it was busy with both figure skating as well as hockey. Graham said it was nice to get back on the ice after several weeks away.

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I think being physically active really helps the mental health of everyone involved. I think it also raises the mental health of the parent to see your kid out there having a good time theyre excited to be on the ice.

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Queen Street Fitness is reopening on Tuesday. Storm Patterson, co-owner and coach of the facility, agrees with Grahams take on mental health.

Some people maybe took for granted the mental aspect of training I think this really hit home for them. Even for myself personally training at home just is not the same.

And thats why Patterson and others at the downtown gym cant waiting to once again welcome patrons.

When we found out that wed have an opportunity to reopen again it was super exciting to put the community together be able to see old friends, see old members that we were instructing prior to the lock down. Its nice knowing that people are going to be able to do what they love day in and day out in a safe way.

Saturday was return equipment and clean-up day at Queen Street Fitness. Even though the facility was closed during the lock down it rented-out equipment to those that wanted to continue to train. Co-owner Callum Owen says it was a way to keep the cash flowing.

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We had I would say maybe like 70 80 per cent of our equipment got rented out. Most of the stuff that we could actually can transport out of the gym got rented.

Just really happy to be able to do that because obviously its good for the gym because were able to bring in a bit of money but equally its great for our members to be able to have equipment at home to work-out with.

MORE:Kingston-area movie theatres open their doors, again

With this latest reopening hitting the gym will actually mean hitting the gym an important part of many peoples normal routine.

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More reopenings in the Kingston area: some recreational facilities and fitness centres - Global News

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SWERK is the most fun youll having working out, Deck said. Anyone who loves to dance, or really just have fun, will love this class.

Deck likens it to Zumba in its overall concept but with one major difference.

The main difference is the music type - SWERK is primarily hip hop, Deck said. All bodies and all ages are welcome.

Social distancing, mask wearing and limited class sizes have made operating a fitness studio in the COVID-19 era difficult.

I would be lying if I said this past year has not been a challenge but, like anything, its been worth it, Deck said. We have really tried to brainstorm different revenue streams for the studio.

Space Three recently began offering private classes for small groups in the studio during off hours.

People have been really receptive to this concept, Deck said. Its so important to stay physically active, even during a pandemic, and we will continue to offer our services in a safe environment to keep our clients happy and healthy.

The challenging environment has also made community connections, like the one with Warped Wing, invaluable.

Events like this allow us and another business to cross promote, she said. We see new faces that perhaps dont know about us, but they follow Warped Wing and vice versa. It ends up benefiting both small businesses, and we get to meet new people. It really is a win-win.

SWERK & Sip

What: Heart-pumping hip-hop dance workout followed by a refreshing Warped Wing brew of your choice.

When: Feb. 28, 10 a.m.

Where: Warped Wing Brewing Company, 26 Wyandot St., Dayton

Cost: $20 includes class and one drink ticket. Tickets available through SWERK & Sip event page on Facebook. Information at http://www.facebook.com/spacethreedayton.

More: Class size limited to 20 due to social distancing requirements. Masks required when moving to and from your spot.

Contact this contributing writer at djuniewicz@gmail.com.

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Hip hop and hops with Space Three and Warped Wing - dayton.com

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Stop buying into late-night infomercials, folks.

Gianni Jaccoma

Feb. 10, 2021Updated: Feb. 10, 2021 11:59a.m.

Everyday Essentials Power Tower is $112.99 at Walmart

Between the Shake Weights, Simply Fit Boards, and Abdomenizer 8000s, theres a ton of fad exercise equipment out there. Does some of it work? Sure, maybe. Are you more likely to use it once and donate it to the nearest landfill than retain it as a staple of your personal fitness routine? Almost certainly.

Instead of buying five gimmick devices for the low low price of $19.99 (plus S&H), why not throw down the same amount for a piece of equipment youll actually use? Case in point: this Everyday Essentials Power Tower. Its $112.99 at Walmart right now, and it gives you a no-nonsense way to perform essential upper body and core workouts on a piece of gym-quality equipment.

Everyday Essentials RS 100 Power Tower with Push-up, Pull-up and Workout Dip Station for Home Gym Strength Training - walmart.com

Push-ups, pull-ups, and dips are some of the best, simplest exercises around, and the Power Tower gives you a sturdy, comfortable place to do all three. Yes, it takes up more space than a Shake Weight, which means youll probably need a garage to store it in, but youre missing the point: it actually works.

If youre looking to make real gains, and youre not afraid of putting the work in to improve your strength, this is a great option.

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This Power Tower workout station is the only fitness device you need - SFGate

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Recently, rumors are swirling around that Facebook is developing a clone version of the popular Voice-based app Clubhouse. Now, a new report by The Information says that the Californian giant is also entering into the world of Smartwatches.

According to the report, Facebook is making a Smartwatch with emphasis on Messaging and Fitness. It may be called the Facebook Watch but its just a guess and not confirmed yet. We already know that the company isnt new to the world of Smart devices. In fact, it has launched a VR headsetunder its subsidiary Oculus VR.

Anyway, the company is said to focus on Message interaction in the Smartwatch. Users will be able to communicate with their friends on platforms like WhatsAppand Messenger. Now, you might wonder if it will require a Smartphone for integration and sync.

For this, Facebook seems to have a solution. The Watch will reportedly come with Cellular connectivity support so you dont have to barge into your phone every time. This also suggests that the company is going to revamp the social media Apps for the tiny Wearable screens more.

Speaking of which, the report says that although the Watch will run on an Open-source version of Googles Android, Facebook is working on its own Operating System. And the OS could debut in 2023 along with the Second-Generation of this Watch. In that year, the company is also reported to bring an AR Glass.

That said, apart from Messaging, Facebook is also said to be focussing more on Health features that will be present in the Smartwatch. Some of them are extensive Workout plans/Data, Track workouts, interact with Trainers, and integrate with Fitness services like Peloton.

The wearable segment is said to get a big boon in 2021 and beyond. Just like the report says, Facebook seems to have found the right choice of segment to venture into as Smartwatches are becoming equally important like Smartphones.

Going by the trend, we can also expect other features like Heart rate monitoring(PPG), Blood Oxygen(SpO2) and Stress monitoring, aggressive pricing(maybe around $399 to rival Apple Watch 6).

Facebooks Smartwatch will reportedly go on sale sometime next year i.e., 2022 so we will have to wait for a few months to start seeing leaks about it.

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Childhood obesity is a serious problem that can follow a child into adulthood. Ive declared war on this preventable disease and its inspiring to see elected leaders like Governor Roy Cooper immediately jump on board to join the battle and welcome us into the great state of North Carolina. Every governor weve partnered with recognizes that obesity is neither a Democratic nor Republican issue, its a kids issue and all have vowed to do everything possible to help, said Chairman of NFGFC Jake Steinfeld. So far weve delivered DONT QUIT! Fitness Centers to 36 states and Washington, DC and this year we are adding four more states to our family including North Carolina, Mississippi, New Hampshire and Maine. The response from every state weve visited has been awesome. Kids are excited about working out and being physically active and, as a result, their academic performance and self-esteem have skyrocketed. Now, North Carolina schools have an opportunity to make a change that will have a lasting impact on kids well into their future.

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Fitness campaign launches in North Carolina, schools have chance to win $100,000 gym - WECT

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Refinery29

Howdy, folks! Im Chinazor Offor, aka Chichi, the new associate writer on Refinery29's Shopping team. My specialty is plus-size style (all my thick gals, stand up!) Im passionate about fashion inclusivity, or lack thereof, and helping my fellow chunky cuties access the wild world of trends we're so often excluded from. As far as my personal style goes, its evolved over the years; Ive experimented with emo-girl prep, teen-mag chic, wannabe hipster, edgy-college core, and so forth. Now, at the ripe age of 25, I cant really say that Ive landed on any vibe in particular (I blame ADHD for that). What I have learned is how to zero in on the hidden gems sprinkled around the internet that cater to large bodies. My mind is always in a million places and so is my closet but, I do have my tried-and-true staples which I've lined up ahead. These pieces are my go-to's that I've worn into the ground, they're the ones I reach for when my brain is all mushy, and (most importantly) they make me feel put together. And now I'm sharing them with you, my new R29 fam. Jump to these when thinking hurts!At Refinery29, were here to help you navigate this overwhelming world of stuff. All of our market picks are independently selected and curated by the editorial team. If you buy something we link to on our site, Refinery29 may earn commission.AE Curvy Mom JeansCloset Staple: Mom JeansI have to be honest, I did not think Id be wearing American Eagle Jeans in my prime adult years. Plus-size Instagram made me do it, and Ive never looked back. Denim is especially tough for those of us with large booties and thighs. As Beyonce beautifully puts it, If you don't jump to put jeans on, baby, you don't feel my pain. I almost gave up on the idea of owning a mom jean cut denim because there weren't many plus options available, but these babies changed that; they're high-waisted and actually comfortable, plus they make me feel like an all-American cutie.Shop American EagleAmerican Eagle Outfitters AE Stretch Curvy Mom Jean, $, available at American Eagle OutfittersEloquii Bow Back Organza BlouseCloset Staple: Statement Blouse If you are like me, then you often imagine you are the lead character in a drama about your life. You get the need for a head-turning garment. Donning a top with organza sleeves allows me to be the showstopping theater star I never was. Im an Aries with lots of fiery placements in my chart. Can you tell? Elloquii is a label that does trendy styles for big gals really well. Shop Eloquii Bow Back Organza Blouse, $, available at EloquiiAdidas Advantage Sneaker Closet Staple: Neutral SneakerMoving to NYC drastically impacted my fashion choices. I cannot tell you how many pairs of shoes just dont cut it for treading all day down the city streets. Whether its a long trek stepping over gum-covered sidewalks or stomping through questionable fluids, these sneakers can handle it all. The soles are crafted with Adidas Cloud-Foam materials which makes them extra-cushy and supportive, and they pair well with EVERYTHING jeans, skirts, dresses, leggings, you name it. Theyve definitely gotten me through the last couple of years and, although they could use a scrub-a-dub-dub, are still in great shape.Shop Nordstrom RackAdidas Adidas Advantage Leather Sneaker, $, available at Nordstrom RackEloquii Tie-Waist Wide-Leg Faux-Leather PantCloset Staple: Wide Leg PantsAs anyone with chub rub knows, the pants you wear make all of the difference. These black wide-leg pants aren't just chub-rub friendly but they also go with virtually any top I own and, they can be dressed up too! They're perfect for dim sum in Chinatown or a spicy rigatoni at Carbone (pre-Covid tings, amirite?). Im currently obsessed with these Eloquii pants. But since they're almost sold out, check out this pair (also from Eloquii) that are pretty similar. Shop Eloquii Tie Waist Wide Leg Faux Leather Pant, $, available at EloquiiGlamorstar Leopard BeretCloset Staple: BeretI love hats. But, sadly, my head is too large for most of them. Enter the beret: three years ago I was gifted a mustard yellow one (the perfect color). My most recent addition to the collection is this here leopard-printed one that I snagged off Amazon for $14. These Frenchie hats are the perfect complement to any outfit that could use a lil' something extra. Taking it from ringarde (as Pierre Cadault would say) to eye-catching!Shop AmazonGlamorstar Leopard Beret, $, available at AmazonRalph Lauren Striped Cotton Shirt Closet Staple: Button-Down Top Its genuinely hard to go wrong with a button-down top. You have your short or long-sleeve. You can leave it open, button it up, tie it, and tuck it. I have many different ones with different patterns and prints but, if I had to pick just one for you to get right now, itd be a classic long sleeve stripe. My favorite way to wear it is to tie it into a cropped top with high waisted pants.Shop Ralph LaurenLauren Ralph Lauren, Ralph Lauren Striped Cotton Shirt, $, available at Ralph LaurenMadewell Greer BootieCloset Staple: Black Square-toed Booties Who doesnt love a black bootie? I always jump to these whenever the situation calls for a little something more than casual. I found as someone with a slightly wider foot the square-toe gives me a lot more wiggle room. Its definitely ideal and far from uncomfy. Unfortunately, the pair I own is vintage but this pair from Nordstrom do the trick!Shop NordstromMadewell The Greer Bootie, $, available at NordstromLike what you see? How about some more R29 goodness, right here?17 Plus-Size Lingerie Looks To Treat Yourself With21 Plus-Size Shops That Arent Fast FashionPlus-Size Bridesmaids Need More Dress Options

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Following on from his last military fitness test fail, bodybuilder and trainer Steve Cook sets out to redeem himself in his latest video by taking on the U.S. Navy's Physical Readiness Test once again. Back in fighting shape after recovering from COVID, this time Cook is trying out the new version of the test, due to be rolled out in March, which switches out the traditional curl-ups for a forearm plank in order to better evaluate core strength.

"I really like the fact that they looked at it and thought, that full situp isn't a great indicator of how strong your abs are," says Cook. "Also, all that spinal flexion really isn't good for the lower back."

The first round of the test is two minutes of pushups, and Cook comes strong out of the gate; the maximum score for any age group in the test is 92 pushups, and he churns out 100 reps with a couple of seconds to spare. "I feel good about that," he says.

After three minutes' rest, the second test is the plank, which Cook has to hold for 3:25 to get the best score for his age group, while maintaining a 90-degree elbow position and a flat back, and not letting his head drop. "I've never done a plank for this long," he says. "A minute, maybe a minute and a half; 3 minutes is intense."

He ends up maxing out at around the 3:25 mark. "I definitely felt that in the hip flexors, transverse abs, everything, even shoulders still" he says. "That's why we do the plank after the pushups, because you need the stabilizing muscles for pushups, but doing the plank right after that... Maybe should have rested."

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For the final round, Cook opts for a 2,000-meter row over a 1.5-mile run, aiming for a time of 7:20 to keep his perfect score going. He over-performs on this event too, hitting 2,000 meters in 7:14. "Much better rowing than running a mile and a half... but it still sucked," he says. "That was a doozy. That absolutely kicked my butt."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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Watch This Bodybuilder Take on the U.S. Navys Intense New Fitness Test - menshealth.com

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For those wanting to get into shape, Consumer Reports has recommendations for smart watches and fitness trackers that can help.

PADS AND SHIN GUARDS AND A WATCH. >>> 2020 BROUGHT A LOT OF THINGS INCLUDING SOME EXTRA POUNDS FOR MANY OF US. WE ARE LOOKING AT TECH HEALTH IN OUR FIGHT TO GET BACK ON TRACK IN THE NEW YEAR. >> Reporter: IT TURNS OUT MORE THAN A THIRD OF US GAINED WEIGHT WHILE ON LOCKDOWN. I AM ONE OF THE MANY TRYING TO LOSE THAT. CAN A SMART WATCH OR A FITNESS TRACKER HELP? AND, WHAT IS THE DIFFERENCE? RUNNING, WALKING, BIKING, WE JUST NEED TO GET OUT AND MOVE. IT CAN HELP YOUR MOOD AND YOUR WEIGHT. WEARABLE TECHNOLOGY IS A GREAT WAY TO KEEP HOUSE AND CHECK. >> Reporter: CONSUMER REPORTS TESTED DOZENS OF SMART WATCHES AND FITNESS TRACKERS. ACCOUNT STEPS, CHECK YOUR HEART RATE CONTRACT YOUR SLEEP AND REMIND YOU TO KEEP MOVING. SMART WATCHES GO A STEP FURTHER, SIMILAR TO A SMART PHONE. DAILY PAPER COFFEE, CHECK SCORES ONLINE AND EVEN READ AN EMAIL. THE APPLE WATCH HAS LONG DOMINATED THE RATINGS. IT IS EASY TO PAIR WITH YOUR iPHONE AND, A HEART RATE MONITOR IS ACCURATE. THE NEW SERIES 6 IS NO DIFFERENT. IT IS EXPENSIVE. FOR A LESS EXPENSIVE OPTION, CONSIDER THE APPLE WATCH SE WHICH IS NEAR THE TOP OF THE RATINGS. ARE YOU AN ANDROID PERSON? THE SAMSUNG GALAXY WATCH 3 IS A GREAT OPTION BUT, ALSO EXPENSIVE. IF YOU DON'T NEED THE EXTRAS, A FITNESS TRACKER MAY BE THE WAY TO GO. THIS ONE IS TOP RATED. SO IS THE FIT BIT CHARGE 3. IT IS EASY TO USE WITH IPHONES AND ANDROID. NO MATTER WHICH YOU PREFER, LIKE A GYM MEMBERSHIP IT ONLY HELPS IF YOU ACTUALLY USE IT. THIS YEAR, APPLE WATCH IS STREAMING A FITNESS SUBSCRIPTION. IT OFFERS ON-DEMAND WORKOUTS AND CAN BE STREAMED ACROSS APPLE DEVICES.

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Smart watches and fitness trackers to consider to help get back in shape :: WRAL.com - WRAL.com

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BOSTON, Feb. 11, 2021 /PRNewswire/ --Fitness industry veteran Micah Logan has partnered with Performance Food Centers to enhance his innovative concept in personal training the "Micro Personal Training" Studio.

Logan was sought out by established food service company Performance Food Centers (PFC), known for their dedication to wellness and nutrition. "A smoothie bar allows micro studio members an opportunity to fill holes in their nutrition post-workout," says Logan. Logan knows recovery can be more important than the training sessions themselves. Unlike your average smoothie bar, PFC creates branded, non-GMO menus focused on whole foods, that are minimally processed.

With this partnership franchisees will be able to deliver a complete wellness solution to their members in an efficiently designed personal training studio - a model that is new the U.S. fitness industry.

So what makes this partnership delicious? PFC operates with one goal in mind - to bring whole foods to people who care about their bodies. "You are what your food eats," says Dan Young, Founder of PFC. PFC is known for their clean foods, education, simplified nutrition and sustainable choices. Meld Fitness + Wellness is committed to quality.

To inquire about a MELD Fitness + Wellness Franchise go to http://www.meldfranchise.com or email [emailprotected]

About Micah Logan:

Micah has been in the fitness industry for almost 20 years. As an experienced trainer and businessman Micah's studios have won awards and been popular with local Bostonians. Micah is an Executive Member of MIFO (Massachusetts Independent Fitness Operators Association).

In 2021 Micah's plans are to grow MELD into multiple locations across Massachusetts and in locations where he can find experience owners to develop multi-unit development agreements.

To learn more, visitwww.meldfranchise.com. Find Micah Logan on Twitter, Facebook, Instagram and his popular Small Business Podcast The Common Cents Show on any podcast platform.

Performance Food Centers

Performance Food Centers (PFC) started with one goal in mind: To bring whole-foods to people who care about their bodies while simplifying the complex world of nutrition.

Media Contact:

To schedule an interview, please contact Micah Logan at 1(888) 343-7238 or [emailprotected].

SOURCE Micah Logan

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Fitness Industry Veteran and Minority Franchise Owner, Micah Logan, Partners With Renowned Whole-Food Smoothie & Shake Bar Company to Launch...

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