News Archives - RealFit

O.M.A.D. it stands for One Meal a Day and in this blog Let’s look at the OMAD diet, how it works, why it works, and whether it is the right approach for you.

The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits.

Wondering what should you eat after a workout? Here is a complete guide on Food Choices After Your Workout.

Did you know that Australia’s gym market is one of the most competitive and saturated markets in the world, according to IBISWorld?

Sometimes, shedding those last few kilos seems so difficult that people simply give up. Here is how you can manage your weight loss sustainably.

Every minute that we spend in the gym affects our entire day and often our week. It is not a surprise that one must choose carefully when it comes to a personal training studio or a gym.

How To Lose Weight Without Losing Muscle

Gaining fat and losing muscle is the natural path that almost every “body” takes. Here is how you can lose weight without losing muscle.

Gym Workout vs Home Workout. Today, we are going to explain why working out at a gym is better than working out at home.

With our following detour, you are going to learn how hiring an older personal trainer can help you bring back those times and train with the best.

personal trainer can fast track your success

Let us demystify the secret to winning the 12-week challenge and how you can fast-track your success with the help of a personal trainer.

One piece of equipment which is very affordable and doesn’t require a lot of space, Resistance Bands, exercise’s great all-rounder!

We are here to bust the top 10 exercise myths you may have been asking yourself about for years.

how many personal training sessions per week

How many times a week you should train with a trainer will depend on your goals and level of experience.

In reality Alcohol and weight loss can never go hand in hand especially during a 12-week transformation.

Here are a few tips to consider when researching the right personal trainer for you.

Yep, it’s the second week February and I am celebrating turning 55 years of age. Here I provide you with an insight into well me and my life as I turn 55.

When it comes to using free weights, does it make sense to focus more on barbells than dumbbells or vice versa? Which one is better?

Some moves do not actually do that much for you—and some can be downright dangerous. So Here is what to do instead the next time you hit the gym.

In this blog, I have put together a few frequently asked questions when it comes to a 12 week body transformation challenge.

As a Personal trainer for over 30 years transforming thousands of bodies if it is one thing, I know the “Test & Measure” principal applies with your training and equally your nutrition.

In this blog, I wanted to have a look at the different types of cardio machines and give you my personal opinion as to which one I believe is best for fat loss.

I decided to ditch coffee this month and although I had no noticeable change in my physique, I did notice a few things initially.

You have no food in the kitchen. What foods should I eat for optimum health and performance? You can only choose 10 types of foods, what do you choose?

I have put together 5 simple tips when it comes to setting small goals so you can be on the road heading north not south.

When making a decision to undergoing a 12-week transformation there are a few things you need to think about in terms of what you want it to look like, you really need to embrace 3 things.

So now we know a little about the history of weight machines vs free weights I have listed below a few benefits to consider when working with the two.

Here is why new years resolutions are a complete hoax & what to do instead? We have put together 5 simple steps for fitness success.

Things To Look For When Choosing A Personal Trainer

Here are a few things you need to think about when undergoing a fitness regime and picking the facility and personal trainer that is right for you.

Just as I was literally putting pen to paper on this, I was unexpectedly messaged by a woman, whom I have not even met, seeking my guidance and assistance on her current battles with Emotional eating (EE).

What is Capsaicin? Capsaicin is found within the fleshy parts of peppers that hold the seeds, mainly the pepper membranes.

Important information on how to hand rub to reduce the risk of infection Clean Care is Safer Care during the entire procedure should last 20-30 seconds

The reason why I love training with kettlebells is they are an extreme all round fitness-you can always progress and improve your workout the fact that the shape and compact size makes this piece of equipment very unique. For those not aware of the kettlebell there you can allow safety acceleration it on the way…

When you have a morning routine,made up of positive habits as possible,then you’re starting your day with intention and bringing your morning ‘wins’with you into the rest of the day,while also working to deter bad habits along the way.A study has found the key to happiness is structuring your day so that includes activities that…

There are 7 lessons from James success story that I want to share with you because even if you have a different personal history than James, these 7 lessons are the keys to achieving any previously elusive fitness goal for the first time and I really think they apply to everyone. 1. Set the big…

yes that’s right my Mum is so fit she can put people half her age to shame ! Here’s a few simple examples: Mum say’s Get in the habit of waking up early washing your face and getting straight out the door for a power walk followed by some light resistance training (see pic) Get…

When you jump out of bed at the buzz of your alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear during a gruelling workout is your stomach growl. f…

It was a few years ago when i decided to grace the stage after just turning 50 it was a long life quest to hold a title of Mr Australia in my division,not only did I do that I ended up winning the Mr Australia Asia and here are a few tips I learn’t on…

Fred Why Is It So BLOODY Hard To Make Healthy Behaviour Changes was a question thrown at me recently ? It started me to think that could it be something as simple as the way we spell a word hold a hidden clue to why we have so much trouble making healthy behaviour changes? But…

The four key elements that should be included to ensure an effective and complete warm up are: 1. The general warm up This phase of the warm up consists of 5 Minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow and increase muscle temperature.…

Is there something that’s distracting you and keeping you from staying focused?Perhaps your pissed off with life(we all been there) There will always be some distraction or another, story from stopping you getting what you truly deserve in life but you never have to give in to those distractions. I found that the way to…

To say I was nervous getting Fred as a Master coach under my wing was an understatement! The weights were not the problem after Fred clearly explained how his volume principle works, the food was! I knew it was going to be a major shock to the system. I loved junk food and was never…

As a competitive amateur Bodybuilder I’ve learnt that Sometimes it can be truly helpful and enlightening to wander without a clear destination and to explore new territory. Yet if that’s all you ever do, all that enlightenment will never be put to use. When you give yourself a clear, specific goal, your actions take on…

In My previous article here i discussed if some people are born with fast metabolism Can You Speed up Your Metabolism to Lose Weight? Weight loss isn’t only about eating fewer calories. Effective weight loss programs also include strategies to speed up metabolism. Fortunately, there are multiple ways you can do this. Below are 5 simple methods.…

Metabolism is a term that collectively refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs. This is the reason some people can eat a lot without gaining weight, while others seem to need less to accumulate fat. The “speed of metabolism” is commonly known as metabolic rate. It’s the…

The biggest advantage of protein supplements when people ask me is that not that they can build more muscle than chicken or egg whites or any other whole food protein, the biggest advantage is convenience. It is easier to drink a protein shake than it is to buy, prepare, cook and eat poultry, fish or…

If people don’t understand the “calories in” versus “calories out” equation, they’re not going to lose fat and will mistakenly think that there’s a cause and effect relationship between specific foods and gaining fat. Many people think eating pizza or a burger or chocolate equals getting fat. It doesn’t. It’s not a cause and effect…

For clients like graham who was able to Keep himself focused on the goal at the end of the road, and he found the strength to move steadily down that road. I tell my clients when you continue looking ahead, even the difficult steps will seem lighter. The burdens of the moment become much more…

The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens is a famous quote by…

As a master coach I have seen my fair share of girls looking for a Bikini body and the quest to reach that goal,getting in tip top bikini shape is a lot like a construction project. First, I tell my client there must be a crystal clear picture in the mind. Then the vision goes onto…

Peanut butter in it’s most natural form gives you fibre, vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio. Peanut butter also contains an abundance of “good” fats, or, monounsaturated and polyunsaturated fats. One serving has 8 grams of monounsaturated…

In this article we’ll continue to investigate why 96% of all weight loss efforts end in failure, and how you can be among the 4% who succeed. 1. Weight Loss Success Is NOT About What You’re Eating — But What’s Eating You Losing weight and keeping it off has nothing to do with what you’re…

Success is a consistent pattern more than it is an isolated event. It is the way you live rather than some object or experience you acquire. In fact, the way to truly have success is to be success just like my client Frank who dropped 9kgs in 4 weeks. Success is yours when you persistently…

Here are four ways to overcome food guilt and shame to cultivate a better relationship with food once and for all: Because food is a huge part of our social lives, it’s not realistic to skip happy hours, birthdays, weddings and almost every event. If you catch yourself feeling guilt or shame, first come up…

Emotional eating is such an unconscious act, they often don’t even realise they’re doing it. For many of us, that mindless munching can sabotage even the best-laid healthy-eating plan. While it isn’t realistic to think you can banish every single emotional eating episode, it is possible to cut back on this behavior. But you first…

Push-ups: Is the one body weight chest exercise to rule them all. I like to cranks quick and fast reps at least 60 reps in around a minute in total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train. Tip: Note…

For Margarita she developed great back muscles as a late bloomer we thought we would share some of her great tips Train your back at least once per week, if not twice. Remember, we want to build a balanced, symmetrical physique. So if you’ve been skipping back day, it’s time to re-focus. I always use…

The pump is the short-term sensation you experience during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant…

This was a question I was asked over the phone on a recent inquiry ! Of course I answered . Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot. We’ve known for some time that when you restrict calories, your level of non exercise physical…

So if your open to the TRUTH,if you will accept what doctors have been saying for years and years,then I will show you the easiest,most painless and most powerful weight loss and fitness program ever. You may not believe it now but losing weight and getting fit is not as difficult as you think.Anyone can…

Secret 1 Making a simple commitment to your exercise Program The real secret is quite simple and I’ll distil it for you right here :Eat four to five small healthy meals per day and perform a combination of aerobic and resistance training exercise for 45 minutes three times a week.Take our your calendar right now…

Weight Loss Fitness Myth #1 Dieting eliminates fat The fact is your body can’t discriminate between intentional calorie deprivation (as in a diet)and starvation.When you dramatically reduce your caloric intake,your body shifts into a protective mode by slowing your metabolism down and holding onto fat(an important energy source)and burning muscle instead.In the beginning of a…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] As you can see from Margarita’s before and after shot she Choose’s instead to live in a world that is overflowing with positive possibilities. On the surface, life can often seem tumultuous and incomprehensible. Yet deep inside, where it truly matters, life is the way you see it and becomes…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Studio Owner’s Danni and Fred Liberatore Welcome’s Ben Cook from Fitness 2 Podium.We are excited to have Ben join us in our Melbourne Prahran facility working his clients from our location says studio owner Fred Liberatore. Ben has a great business model specialising in high performance fitness group’s for motorsport & cycling…

Now that I have your attention but in all honestly as a veteran Personal Trainer I can tell you that not only does having the support of a personal trainer keep you more motivated and accountable when it comes to crushing your goals but he or she can also play a critical role in helping…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Dear Prospective Employee, First of all, thanks for taking the time to visit this site. It’s my hope you have precisely what I need in an employee so I can take this page down immediately and put you to work in the fun and rewarding job I have available. So, let…

QUICK ACTION PLAN Look, cravings stink. We get it. Cravings make it hard to concentrate and they make losing weight nearly impossible. But there are certain steps you can take to curb those intense, mood-altering cravings and reduce the death grip that sugar has on your mind and body. For example, one of the easiest ways…

ok I will get straight to the point now that I have your attention! Did you know that a thick, juicy steak is one of the most rewarding and delicious meals you can eat .. It’s such a healthy source of protein—and one of the world’s healthiest foods. Not only is a grass-fed steak an excellent source of protein,…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Thanks for clicking Throughout my +20 years years in the fitness I can confidently say I have seen many people come and go on the quest to change there bodies be it for Fitness/Bodybuilding competition or shedding unwanted kilo’s or Preparing for a special event or just looking great naked or at the beach(nearly…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] As a Master coach and a Results based trainer I believe that real success when it comes to your fitness is not merely a matter of getting what you think you want. After all, a newborn infant with a loud cry can accomplish that. Real success comes from fully being…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] 1. Do what’s necessary to wake up. Set your alarm across the room so you have to get up and out of bed to turn it off. Then, once you’re up, flip on the lights. Turn on some fun music to get you pumped. And, of course, be sure to warm up…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Dynamic fitness Duo Danni and Fred Liberatore have expanded their wings and taken over in East Malvern. Providing the best Personal Training and fitness facility into the community. We saw a fantastic opportunity say’s Fred and we went for it ! New programs to include purchase of Supplements and Ready to Eat…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] I love training this amazing women why because she learnt to change her state and she decided yep thats it Make a promise to yourself and keep it. There’s something that you’ve always desired, and now is the time to make it real. Rachel is living proof that You are fully…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Every now and then a special someone comes into your life and this someone is the incredible Rachael, she is quickly closing the gap on her quest to her first show the INBA all Female classic in June. As I coach and train her in the lead up to her…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Sadly, most people are still doing 2 things terribly wrong and it’s killing their results.. As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss. REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED Most people aren’t burning…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Dear Fitness Fanatics I generally use the leg extension as a supplement to closed chain movements, as it elicits different recruitment patterns of the quad muscles. Studies show it to be particularly effective in targeting the rectus femoris. If nothing else, variety helps to facilitate more complete quadriceps activation and thus better muscular development. This is particularly beneficial…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Are you one of those people who find it hard (or impossible) not to snack between dinner and bed time? If so, did you know that this one bad habit could be keeping you from enjoying life at your healthiest weight?so read on Since your self-sabotaging thinking may be “hiding out” at…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Realfit Personal Training are very excited to be partnering with our friends at Matthews Nutrition Kitchen Matt’s team work with high quality suppliers to source the best ingredients and provide you with the highest quality meals. Made fresh No added hormones or preservatives All meals are professionally weighing and cooked With all…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] A little extra effort will go a long, long way. When you’ve already done what must be done, go ahead and do just a little bit more. Once you’ve established some good, solid momentum, make full use of it. When you’re in the mode of accomplishment, keep on cranking out…

Several of you have asked for the best snacks or meals to have before doing your planks this week. Great question and the answer is really the same for any workout that includes both cardio and resistance training. Here are some of my favorites… 1. 100% whole grain toast with sliced banana and cinnamon The key…

If I had a dollar for every person that said they wanted to take there body to the next level i would be pretty wealthy by now ! I am sure other high end trainers have heard the same thing then pow reality sets in the are say 16 weeks out and Freeze ! I wanted…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] HYPEREXTENSIONS TIPS Using the tips mention below will help for the muscle’s full development by incorporating more muscle fibers per rep, thus increasing Muscle Size and strength Keep Tension on Your Back. When Performing Hyperextensions focus on keeping the tension on your back throughout the entire movement. Slow and Controlled Movement. For best results perform Hyperextensions with slow…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] When you’ve done well, set your sights on doing even better. If you’ve successfully reached high, reach even higher. Make it your business to top yourself. Make it your goal to exceed your own best efforts. As great as it has been, what you’ve already finished achieving will not drive…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Five things a Pt can offer: 1.Structure When you take on a long-term goal, you need to structure your life to achieve it. A PT will save you a lot of stressful fretting about whether you’re doing too much, not enough, or not the right thing. They can set you a systematic, progressive…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] As a Personal Trainer/Master coach nothing gets me more excited when a client(and old school friend) like Margarita comes along and puts her whole effort into transforming her physique.I have had so many people comment on her transformation so I wanted to dig a little deeper and see what makes…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] EFA Icon is a great product. and campers love it is because it doesn’t give them the “fish burps.” Gotta love that Krill Oil! So here is a short and sweet done for you piece on just that topic. You’re smart enough to know that there is no miracle pill. There’s…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Did you know Certain foods can also help relieve stress in a variety of ways. Healthy comfort foods, like a warm bowl of oatmeal with nuts and berries, for example, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] You are stronger than anything standing in your way. Because you have a purpose that cannot be denied. Often that purpose is difficult and inconvenient to follow. Yet it is never impossible to follow. There is always a way. If the path you’re on is blocked, look for another route,…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] As a busy PT I am now please to offer people from all over the world my new subscription based training service LeanMuscle Our Mission To provide comprehensive and accessible coaching programs, with technologies and tools that guide you through your body transformation and make you accountable and motivated to achieve results.…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Lets be honest peeps. Probably the main reason amateur bodybuilders like myself seek to develop their forearms is to gain a tremendous amount of size in this area, and ultimately improve the overall quality of their physique. master coach Fred knows the importance of forearm for aesthetics and strength By…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] I was looking at my son -Luke the other day and noticed he has a six-pack for most of his childhood and now in his late teens, without doing a single sit-up. s not breaking news that diet (ditch the sugar and refined carbs) is more important than exercise if…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] It occurred to me one day when I was training Hollie why persistence is such an overlooked and underrated ingredient in stepping on stage or weight loss success. So I looked at the philosophy I’ve used to make successful clients changes in there own life. Hollies own reasoning goes like this: If you fail…

I am not your typical “health and wellness” or “weight loss” expert. I am also competitive bodybuilder. We bodybuilders are well known for eating very clean diets with lots of lean protein and natural carbs, as well as for looking like “the picture of health” with our ripped abs and impressive muscularity. We eat our oatmeal…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] “Programmed” to fail? Wow, that’s pretty strong language, isn’t it?NOW THAT I HAVE YOUR ATTENTION ! READ ON … No. Not at all. In fact, most of us don’t have a clue how programmed we really are, how much we’re “running on automatic,” and how a huge percentage of our life today…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Here are 7 benefits of doing cardio early in the morning (whether fasted or not): 1. It makes you feel great all day by releasing mood-enhancing endorphins. 2. It “energizes” you and “wakes you up.” 3. It may help regulate your appetite for the rest of the day. Hanna undertands the importance…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] The first step to get the facts. First we need to understand why Diet Industry approaches fail so miserably. Then we need to look at actual scientific research data about what does work. Finally, we need to know how we can apply what we learn in our own lives. We’re do…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] Peter has a clear understanding of benefits of nutrition his living proof 1. Focus on Protein: often times when we craves sweets it’s because we are lacking protein. Remember, serotonin is made from an amino acid (the building blocks that make up protein). PLUS, sugar alone causes your insulin, or…

Lately, I’ve been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up. Currently, there seems to be a lot of confusion about how and when stretching should be used as…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] I had a restless night the other night so I got up to watch late night TV and these so called “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight.…

Think about it. How many times have you walked out of the gym feeling disappointed in the intensity of your workout? You may have had a rough day at work or school, be feeling down about something going on in your personal life or disheartened by a niggling injury or ache, hell you might even…

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.92″ background_layout=”light”] I have no doubt that a scientist somewhere just read the title of this article and said out loud, “YES! Fred is right! That little thing in your head – the hypothalamus – it IS the thing that is keeping you fat! By George, that Fred guy isn’t a dumb…

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Thu:	6:00 – 11:00 am, 4:00 – 7:00 pm
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Sun:	Closed