I am super excited to have you join F7 Skoolers! I want this to be a space where you feel seen, heard, and supported about your personal health goals. I don’t want it to be like actual school where all I do is teach and lecture. I want this to be interactive, engaging, and fun. With that being said, please introduce yourself in a post and include the following: Name or nickname Where you’re from Fun fact about yourself Favorite food What you’re looking to get out of this community (you can share any health goals you may have). I’ll go first 😊 My name is Dom 👋 I am from South Jersey (camden county) I am a PE teacher and personal trainer Favorite food: Pizza 🍕 As the creator and coach of F7, I’m looking to help you all on your journey to better yourself. I’m a firm believer that you can never grow to become your best self by yourself. We need others to support us along the way and keep us accountable. It’s easy to give up when it’s just you. It’s a lot harder to quit when you’re a part of something and others are cheering you on. Don’t be shy. In here, there is no such thing as a stupid question.

As a way to celebrate the launch of F7 Health & Fitness, here are 7 habits you can begin doing today to significantly improve your health in the long run. 1. Start exercising, specifically strength training. There is no form of exercise that yields more benefits than lifting weights (yes, that includes everyone of all ages). In as little as 60 minutes a week, you can get at least 50% of the total benefits. Some of these benefits include better mobility, increased functionality, more energy, better mood, greater self-esteem, and improved physical appearance. 2. Carbs. Limit/minimize carbs if you live a sedentary lifestyle. Contrary to popular belief, your body does not need carbs to survive. Unless you are an athlete, very active, or following an exercise program, your body needs mostly proteins and fats. Not to mention, people gain weight because they over consume carbohydrates more than any other food group. 3. Movement. Normalize moving or going on short walks throughout the day, especially after a meal. Moving regularly can help improve body circulation, digestion, and reduce the chance of those post-meal crashes (nap anyone?) 4. Sleep. Besides the need for food and water for survival, your body needs this more than anything else. It's not so much about how do you feel when you wake up in the morning, it's more about how well do you prepare the night before. Having a wind down routine for sleep can increase your sleep quality by more than 50%. Here's one major tip you can try: it's called the 3-2-1 method. 3 hours before bed - stop eating. 2 hours before bed - stop drinking all fluids (take small sips if needed). 1 hour before bed - no screens or electronics. 5. Fasting. Fasting has so many great benefits besides the goal of weight loss. Fasting helps to reset your body and mind temporarily. When you fast, you will gain greater self-awareness and understand yourself better in terms of your eating habits. Fasting + journaling = dynamic duo 6. Get sunlight. Exposure to natural light from nature will significantly improve your mood and energy. In a digital world, we all need real light and less artificial light into our eyes. The best times for me personally are early mornings (sunrise) and late evenings (sunset).

My name is Dom and I am so excited to have this community available anyone and everyone! No matter what path you are on in your fitness journey, this community will help you get closer to your goals! Thanks for joining! Here is what you can expect: At F7 Health & Fitness here is what you get: - Exclusive life-changing content to improve your health and lifestyle - Q&A live calls with Dom - How-to-guides and cheat sheets - Support & accountability from others who will cheer you on COMING SOON: - Exclusive nutrition, fitness, and wellness courses - Guest speakers from some of the best in the industry - Community games & challenges (to make things fun) - In-person events for connecting/networking Comment down below what YOU would like to see! Feel free to share your journey and ask me any questions you may have!