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Meet Gina Gaudet of Gaudet Health and Wellness


Gina Gaudet is passionate about all things fitness! Founded in 2010, Gaudet Health and Wellness is a provider of health and wellness products and coaching/consulting services.Gina is passionate about staying active and make a committment to fitness goals, and helping others stay on track and keep a healthy lifestyle for years to come! Gaudet Health and Wellness offers Fitness Products and Coaching for all levels! 

Gina is responsible for managing a team of coaches to promote health and wellness, building long term relationships resulting in continuous client support and has proven customer service/sales experience with a professional staff resulting in a firm commitment to growing the business.

New England Born and Bred,  she loves all sports (go Bruins, Celtics, Sox and Patriots!).. reading and watching tv, murder mysteries and stopping to enjoy life! 

Gina looks forward to helping you live a healthy long life by setting an example of discipline and committment to long term health 

Connect with Gina ob FaceBook to get started!


Progress Fitness Center Membership Drive April 15th


Join Progress Fitness on April 15th for prizes raffles and money saving discounts! 

Progress Fitness Center, located at 11 Progress Ave. Tyngsboro, MA is having a Membership Drive on April 15th from 5am-9pm, running all day. Join the staff for a tour of the facility and answering any questions you may have. There will be raffles and prizes as well as a 50% savings on the enrollment fee!  Mention you saw Progress Fitness on the Friends of Kevin social media pages and they will wave the fee completely!  

Progress Fitness Center is a 15,000 square foot full service gym with a family friendly atmosphere that caters to all fitness levels, they aren't over crowded so you will always find that when you come in you are able to complete your workout how you planned to. A clean, comfortable, and safe place to get your workout on with experienced trainers and friendly staff there to help! Visit the Progress Fitness Center website for more information on group classes, individual training and the many ammenities they have to offer, including child watch, sauna, juice bar and more. | 978-649-5900  


Meet Patrick Jennings of Patrick Jennings; Performance, Health & Happiness


Patrick Jennings is a Health Coach helping others organize and improve lifestyle through the incorporation of exercise, nutritional adjustments, daily habits and positive psychology. His mission is to show people how to find a balance to ensure happiness in life.

"Having spent the majority of my life laughing, exercising, traveling and studying I am now focusing on helping more people bring health, balance and happiness into their lives through simple alterations to lifestyle, diet and mindset.

For all those who have dieted and failed, exercised and failed, fell victim to marketing and felt lost and hopeless, this is for you.

There is no magic pill, no voodoo, just individualized programs that fit into your life, address your needs and provide you with the tools you need to achieve your goals for the ultimate aim of optimizing performance, improving your health and ultimately finding true happiness within your self and your surroundings.

If this sounds like you, message me, if your not sure message me, if you know someone who this sounds like ……message me. I am always happy to answer questions and if I feel I do not have the solution then I will send you to someone who does."


Phone: 603-294-6525




Fast Fixes for Busy Days from EFX Fitness Revolution

Monday, 02 December 2013




Fast Fixes For Busy Days

If you’re trying to succeed on a fat loss diet plan, one thing that you must be preparing and planning for is those days where you just can’t seem to make time.  The thought of cooking a meal in itself is almost too much too handle as you’re stressed out trying to fit in everything that you need to be doing.

Fortunately, it doesn’t have to be this way. By taking into account a few fast fixes, you can easily maintain your diet even on the busiest of days.

Let’s look at some quick suggestions to get you going.

Canned Tuna With Frozen Vegetables

The very first meal on the go is simply to open up a can of tuna, add some salsa, and then add in whatever frozen vegetables you happen to have on hand. It’s a good idea to keep some frozen vegetables in the freezer as these can literally be ready in seconds and will make sure you get the nutrition that you need.

Place this all in the microwave for a couple minutes or in the oven if you prefer.

Oatmeal And Protein Powder

Next, if it’s your breakfast meal that you’re in a rush for, go in for some oatmeal and protein powder. Simply prepare the oatmeal according to package directions which should only take 2-3 minutes and then stir in your favorite flavor of protein powder.

Top with some berries and nuts for healthy fats and you’ll be all set to get your day started.


Finally you might also want to consider creating your own soup. This can be done quickly and easily by simply heating up some low sodium chicken broth, adding some frozen shrimp and then tossing in some fresh or frozen vegetables along with some minute brown rice for carbohydrates.

Soup is especially filling and a fantastic way to boost your nutrient intake as well, so you’ll definitely want to make sure that you’re taking this one into consideration.

So there you have some quick and simple meals that you should consider utilizing on your busiest of days. Whatever you do, just don’t turn to fast food or convenience food. With just a slight amount of preparation, you can easily eat well and stick to your diet. 


The Ultimate Time Pressed Workout Solution

So you have the busiest of busy days ahead of you and know that there will be no time to get the gym as you usually do.

So, does this mean you should forgo your workout entirely? Or is it possible to salvage it with a few techniques? Fortunately, if you keep a few things in mind, you can get an effective workout in in just ten minutes or less.

Let’s look at what you should know.

Choose Thee Compound Exercises

First, choose three compound exercises to perform – one lower body movement and two upper body movements, a primary chest movement and a primary back movement. Between these three exercises, you will be able to effectively target every single muscle group in the body, thus cutting back on the total volume of exercises that must be completed within your protocol.

Perform Two Sets With Full Effort

Next, you’ll perform two full sets of this exercise, making sure that you are giving 110% effort. This not only means lifting as much weight as you can, but using the highest rep range possible as well.

These two combined is what will bring you to a very high intensity level that will create the training stimulus even though you are only in the gym (or your living room) for 10 minutes.

Keep Your Rest Short

Finally, the last thing to know is that you’ll want to keep the rest periods short. First, since you clearly don’t want to doddle during the workout or that will increase the length, this helps you get in and out quickly.

Then in addition to that, keeping the rest periods shorter will help you create a good metabolic effect in the body, which will then send your metabolism soaring for hours after the session is completed.

If you want to work on burning up more body fat, this is a great way to get the job done. This single workout could mean the difference of a few hundred calories burned over and beyond what you normally would had you skipped that workout that day.

A very short, but highly intense workout is a great way to kickstart a slow metabolism and allow you to burn fat far faster than ever before.

So don’t skip over that workout. Almost anyone can carve out 10 minutes from their day so use these techniques and get it in. 


"Success is only meaningful and

enjoyable if it feels like your own."

Michelle Obama 


Spicy Bean Salsa 

  • 1 (15 ounce) can black-eyed peas
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can whole kernel corn, drained
  • 1/2 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1 (4 ounce) can diced jalapeno peppers
  • 1 (14.5 ounce) can diced tomatoes, drained
  • 1 cup Italian-style salad dressing
  • 1/2 teaspoon garlic salt

Recipe makes 4 cups

  1. In a medium bowl, combine black-eyed peas, black beans, corn, onion, green bell pepper, jalapeno peppers and tomatoes. Season with Italian-style salad dressing and garlic salt; mix well. Cover, and refrigerate overnight to blend flavors.
  • Calories155 kcal8%
  • Carbohydrates20.4 g7%
  • Cholesterol0 mg0%
  • Fat6.4 g10%
  • Fiber4.4 g18%
  • Protein5 g10%
  • Sodium949 mg38%
Percent Daily Values are based on a 2,000 calorie diet.


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Michael Bistany

EFX Fitness Revolution

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Mike has a great knowledge of body mechanics, muscle function and is capable of determining the individual abilities of his clients. Kettlebells are a tremendous exercise and I am enjoying the results. Mike's positive attitude is a great asset to his willingness to work with his clients at their own level and to push them to their maximum potential. He instills confidence and encourages you to want to work further and apply yourself more diligently. Mike is alway watching technique and form during kettlebells, which is another asset to Mike being an A+ instructor.

Mike is a great trainer. There are all sorts of challenges with kettlebells.  I find his strong point is his comprehensive knowledge of the musculature anatomy of the body.  He combines that with his expertise in kettlebells and it's a terrific synthesis of a complete body work out.  He is sure to WATCH and INSTRUCT you as you perform correct form. 

I also see Mike as being attentive and willing to be flexible in his program.  He will also be considerate of any discomforts or soreness you may be experiencing.  He is understanding and considerate and he knows JUST what you are capable of.   And he pushes when he should.  That is what will make you appreciate Mike as a kettlebell expert! 

I've been with Michael Bistany only a short time and already am seeing results.  As I have had back issues for years I need to be confident in the leader of my fitness instruction and Michael has won that confidence in me.  He has adapted my exercises to meet my needs and selects workouts to target areas most important for me to strengthen first.  I look forward to an ongoing program.  Thanks, Michael!






Email :

Phone: 603.458.6260