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New Year, New You: Setting Health and Fitness Goals | Personal Fitness Navigators

The start of a new year brings with it a fresh set of possibilities. It's a time to reflect on the year that just passed and think about what we want to accomplish in 2023. Many people take this opportunity to make health and fitness goals, whether it’s losing weight or improving their overall fitness level. However, setting goals is only the beginning; you also need to have a plan for achieving them. One way to do that is by hiring a personal trainer who can provide motivation, advice, and support throughout the process. 

Benefits of Hiring a Personal Trainer 

Having someone there to hold you accountable and guide you through your workout routine is invaluable when it comes to staying motivated and reaching your goals. A personal trainer can help design an exercise program tailored specifically for you and your needs. They will also be able to provide feedback on form and technique so you can get the most out of each workout session. Additionally, they will be able...

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Better Circulation. Better Health. Better Life.

Uncategorized Jan 21, 2022

Poor circulation has been linked to so many health issues. Could your circulation be the reason you don't feel 100%? 

Have you ever considered trying Bemer PEMF Therapy? 

Try it out for yourself, book here Bemer session with Asegedech, and get 50% off your first 40-minute treatment.   


Better Circulation. Better Health. Better Life. BEMER is changing the way we think about our health, challenging our understanding of the human body, and empowering us to reach an optimal physical condition in a non-invasive way. Blood flow plays a critical role in our general health. For more than 20 years, the benefits of BEMER have impacted millions of people around the world. BEMER is an FDA Class II cleared consumer medical device that is non-invasive and easy to use.

Try it out for yourself, book here Bemer session with Asegedech, and get 50% off your first 40-minute treatment.   



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Team Member Asegedech

about team Jan 12, 2022

Corporate Wellness Developer: For ten years have worked on wellness programing within a corporate environment. JPMorgan Chase HR as a cultural development educator focusing on workshop-style learning to provide staff teams with development skills and coaching for individuals and organizations. Strategic planning and development of intentions with active tracking of progress in all areas of one’s life.

 Wellness Coach: Extensive background in Eastern Philosophy, centered in the highest approaches to manifesting/ mindfulness. Guide in mediation by teaching an effortless technique for recharging your mind and body to help create a brighter & more positive state of mind and working with members, assessing their medical and physical conditions, and planning diet programs, supporting, encouraging, and educating members in taking up healthy eating habits, and lifestyle and providing detailed and complete information on foods and their effect on the body and hosting...

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about team Jan 12, 2022

With over 25 years of experience in the fitness industry, Rokki used her past to help develop her take on the future of gyms. Rokki's passion is building relationships, educating, and growing a community that truly understands the importance of one's health. Rokki had a specific vision of developing Personal Fitness Navigators. The mindset was to go back to the basics. (Less is more) Rokki didn't want machines on top of machines. Rokki designed her studio to revolve around open functional space and using equipment for multiple purposes. No matter your background or goal, Rokki meets you where you are. Rokki is dedicated to meeting her clients' personal, physical fitness challenges. President of Personal Fitness Navigators, Rokki, specializes in putting the "Personal" back into Personal Training. Rokki is Nationally Licensed Personal trainer and Nutritionist. Rokki Bonner is someone passionate about using fitness to impact 1 million + lives in a...

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A Little Pulling Goes a Long Way!

Uncategorized Feb 07, 2019

The majority of the muscles used for pulling exercises make up what is known as the posterior chain. A posterior chain is a group of muscles predominantly comprised of tendons and ligaments along the back or posterior of the body, including the neck, back, hips, and legs.

Modern humans spend a lot of time seated during the day, which inhibits the use of the posterior chain muscles. The posterior chain is the primary mover for forwarding propulsion, including movements such as jumping, pushing, pulling, running, hopping, twisting, walking, squatting, bending, and even just getting in and out of a chair. Neglecting your posterior chain can negatively affect your posture, mobility, strength, and flexibility. 
When this happens, your primary movers take a back seat while your stabilizing muscles do the big jobs. Which means your support system does all the heavy-duty work, which can lead to daily aches and pains in your back and neck. The best way to avoid this poor movement pattern...

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"Babies are meant to crawl and adults were meant to walk."

movement insight Apr 07, 2018

As babies/children babies/children we learn to turn over on our belly, grab our toes, grip and pull ourselves up, cling, pull up, plank, push up, crawl, sit up, lunge, squat (like really deep), walk, run, etc. All with no pain or injury. 
Babies are meant to crawl and adults were meant to walk. You are right. But be honest, how much walking do you do? And is the walking you do the walking that is built off a foundation of crawling? 
Crawling is a developmental movement that ties everything about you together. In developing children, crawling activates and integrates the different parts of the brain. Through crawling, neural connections and pathways are established in the brain that allows the brain to become more efficient at communication between the left and right hemispheres. The better the brain can communicate and process information, the better the body moves. crawling also unites your sensory systems. It integrates your vestibular system (your balance system),...

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What if exercise was for striving toward wholeness?

movement insight Apr 07, 2018

A fuller life while being a quest for character, virtue, beauty, and pleasure. The point of the intelligent exercise is full embodiment of that, a commitment to working out the body and the mind together. 
We look to the ancient Greeks, who saw fitness as the way to push themselves physically and mentally and to reap the rewards of that effort. “This is the Greek lesson,” “What we get out of the gym is more than a buffed body — it is a more refined version of ourselves.” The focus is on movement, teaching clients to be fully aware of how their body is positioned. The goal is mindful alignment at all times. It takes effort, but thinking about how you sit, stand, walk, do squats or ride a bike can help you gain a better sense of how your body works while maximizing exercise. Ask yourself: What exactly are you working out? Why are you working out? What are your muscles for?

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Favorite healthy habit!

nutritional recipes Apr 07, 2018

Cooking restaurant-style food at home with a healthy twist. Try this fish tacos recipe  
Serves: 2
· 1 head green leaf lettuce cups
· 2 (4-6 ounce) halibut or flounder fillets
· avocado oil
· sea salt
Mango Salsa:
· 1 mango, weighing 1 pound, peeled and diced
· ¼ cup minced green onions
· ¼ cup chopped cilantro or basil
· 2 Tablespoons fresh lime juice
· 1 Teaspoon minced serrano or jalapeno
· sea salt, or to taste
Avocado Coconut Cream:
· 1 ripe avocado, peeled and pitted
· ½ cup coconut milk, from the can
· 1 Tablespoon fresh lime juice
·sea salt to taste

1. Mix together all the ingredients for the mango salsa and set it aside to let the flavors meld.

2. Place all the ingredients for the avocado coconut cream in a blender and blend until smooth. Scoop the cream out of the blender and into a serving dish.

3. Preheat the grill on high heat.

4. While the grill...

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healthy shot🤓

nutritional recipes Apr 07, 2018

Using super herbs turmeric and ginger which supports reducing inflammation and natural antihistamine (turmeric) which also gives a boost of antioxidant, offer a detox to the body while improving weight loss. 
Blend or shake 
8oz. coconut milk 
inch of ginger
1 lemon juiced 
1tsp raw honey 
1tbsp ground turmeric 
pinch of pink Himalayan sea salt 
If you give it a try let us know.. 

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What we make for breakfast

nutritional recipes Apr 06, 2018

Super Yummy has about 15-20 grams of protein, packed full of nutrients like selenium, Fiber, Vitamin D, antiviral agents that strength the capillaries, reduce inflammation stimulate your immune system and more...  


*1 cup almond cereal
*4 cups water
*Pinch of sea salt
*2 Tablespoons extra virgin olive oil
*1 cloves garlic, thinly sliced

Pinch of crushed red pepper flakes

*1 big bunch kale, stripped and chopped coarsely
*1-2 shiitake mushrooms, sliced
sea salt and freshly ground black pepper
* cup chopped walnuts (or another nut or seed, raw)
*raw ground bee pollen for sprinkling on top

1. Place the almond cereal, water and sea salt in a medium saucepan and bring to a boil over high heat. Lower heat and simmer uncovered until tender,

2. In a large skillet, warm olive oil over medium heat. Add garlic and a pinch of crushed red pepper. Sauté until fragrant, about 1 minute.

3. Add vegetables, a pinch of salt and freshly ground black pepper, and sauté until...

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