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Saltwater Fit Hi, We're Julie & Nick - Welcome to Saltwater Fit (www.saltwaterfit.com)! Here you'll discover how y For us it is surfing, for you it can be something else.

Hola! :)

Nick and I created Saltwater Fit (www.saltwaterfit.com) from our joint passion for living a fit & healthy lifestyle. We started Saltwater Fit to teach people how they can create fit and healthy lifestyles around activities they love. We call it your -- the physical activity that brings you joy and requires no motivation. When you discover your you ensure th

at exercise becomes a regular part of your life because you change the conversation in your mind from "have to" to "want to". We also offer personalized online fitness and nutrition coaching. So no matter where you are, as long as you have an internet connection, we can work together. (Don't you just love technology these days:)?!)

Info on Fitness & Nutrition Coaching Here:
https://saltwaterfit.com/work-with-us/

Hope to talk to you soon! xo,
Julie

I’m opening the doors for 10 tennis players over 35 to work with me to get out of pain + build a strong & resilient body...
04/03/2024

I’m opening the doors for 10 tennis players over 35 to work with me to get out of pain + build a strong & resilient body in the next 90 days.

Comment "let's go" and I'll get you all the details!

You must trailblazer your own path 🔥🔥🔥If we don’t carve out clear intentions, beliefs, and boundaries for our bodies, he...
11/02/2020

You must trailblazer your own path 🔥🔥🔥
If we don’t carve out clear intentions, beliefs, and boundaries for our bodies, health, & fitness, we default to the cultural conditioning.
The default conditioning is diet culture mindset that is rooted in all or nothing thinking that shames us for our choices and demands us to be perfect.
It tells us things like: .
❌ Our value comes in being skinny, lean and toned.
❌ We’re good or bad based on our food choices.
❌ If we can’t eat perfect, we’re a failure
❌ More discipline and willpower is what we need.
❌ No pain, no gain.
❌ Cut out carbs, calories, and certain food groups.
You already know this is total BS. But it is so pervasive in our culture that we’ve become used to it. Even though it is common, it is not normal.
So we must challenge these beliefs, so we can move past them.
A simple step forward is awareness. .
Just noticing these thoughts when they come up and letting them drift on by...bye bye! 👋
And then defining for yourself what you desire for your body, health & fitness.
Will you trailblazer your own path?
Drop me a hell yes below.
🔥🔥🔥

NEWSFLASH: Eating balanced & healthy consistently is a learned set of skills.Isn't this frickin' terrific news? I sure t...
05/01/2020

NEWSFLASH: Eating balanced & healthy consistently is a learned set of skills.

Isn't this frickin' terrific news? I sure think it is 🙋🏻.

So often I hear women feeling frustrated when they can't seem to execute in real life what they know they want to do/choose in their head.

Translation: you want to eat balanced and healthy on Monday, but it just doesn't seem to happen during the week.

But now that we know eating this way is a learned set of skills, you no longer need to feel bad about it. No more beating yourself up.

Instead, it can just be an opportunity to use this information as feedback as to where you are in your skill building process.

Isn't that a relief? 😅

You can continue to shine as the beautiful being that you already are ❤️.

But now let's get a bit more granular...

Where are you in your "eating balanced & healthy" skill development process?

In order to be able to determine where you are, I want you to check out this skill development chart.

Let me briefly go over this chart...

1) Unconscious Incompetence -- You are unaware of the skills necessary and your lack of proficiency. In nutrition terms, this means you don't know what skills are necessary to eat healthy & balanced consistently. You may even believe the only way that happens is on a diet.

2) Conscious Incompetence -- You are aware of the skills necessary but not yet proficient. In nutrition terms, this means you understand the specific skills you need to eat healthy and balanced consistently but you do not practice them. Like you know you should eat vegetables at every meal but you don't.

3) Conscious Competence -- You've acquired the skills necessary but it takes focused effort to successfully execute on them. In nutrition terms this means you know what you need to do and most of the time you can do it, however, if you're not careful you can get derailed. Meaning you know you should eat slowly and to 80% full but when you're really hungry or stressed you tend to inhale your food or overeat.

4) Unconscious Competence -- Performing the set of skills becomes automatic. In nutrition terms this means you've mastered the set of skills to automatically eat healthy & balanced consistently and effortlessly.🌟This is the goal for most of us :-) 🌟.

One of the first steps in improving your overall nutrition skills is to know where you fall.

Do you know what nutrition skills are required for healthy & balanced eating? (clue: they're not as hard as you might think and we'll talk more about these specific skills in the next email)

OR

Do you know what skills you need but struggle to implement them in some situations (eating out, social situations, when you're han-gry, etc)?

OR

Are you executing on some of the skills really well and others really poorly?

Comment below where you fall, if you fancy ☺️

The good news is that any of the above situations can be improved upon with the right structured and focused effort. And that is exactly what my nutrition coaching program offers, -- if you're interested, let me know and I can connect with you for more info 💙.

Image Credit: Cathy Relf
Mainecrimewriters.com

MYTH: Strength Training Make You BulkyPROOF: In Pics Above ⬇️⬇️⬇️⬇️My client, Pili, told me she was scared she'd get bul...
18/06/2019

MYTH: Strength Training Make You Bulky
PROOF: In Pics Above ⬇️⬇️⬇️⬇️

My client, Pili, told me she was scared she'd get bulky from lifting weights. But after some convincing, she tried a 3-month strength training program and you can see for yourself the results.

She lost 10 lbs and 5 inches and she definitely does NOT look bulky!

No need to fear the iron!

The facts about strength training are:

1) You'll never look like a man
2) You won't become less attractive
3) You'll become tight and toned
4) You'll decrease your body fat
4) You'll be strong AF both on the outside and on the inside
5) You'll feel amazing in your body

11/01/2019

Nutrition tip: when adopting a healthier lifestyle, try adding a habit or practice instead of restricting one. For example: instead of cutting out your favorite treat add an additional cup of your favorite veggies at dinner time.

Over time, you’ll eat more of the good stuff and have less room for the treats, without ever feeling deprived.

10/01/2019

Nutrition tip: How you eat food is equally important to what you eat.

Being mindful and paying close attention while eating is the first step. How you eat food effects fullness, satisfaction, hormones, digestion, and more.

Often times we place little attention on how we eat and focus only on what we eat. But how we eat is necessary for reconnecting to the natural cues of our own body.

09/01/2019

Nutrition tip: One of the most powerful mindset shifts you can make around food is to stop labeling it as good or bad and instead see it for how it is going to make you feel -- in the moment and also later on.

Once you have that information, you can decide for yourself what that food means to your body. We're all different.

08/01/2019

Nutrition Pro Tip: Challenge yourself to spend at least 15 minutes eating your meal. No fast eating! HA! 😂🤣

In order for you to feel when you're full naturally and avoid overeating, you need to give yourself time. It's hard to know how much food you actually need to eat to feel full if you're inhaling your food. The signals in your stomach that alert your brain that you're full need time to travel there. So give yourself the gift of time. You may just see that you don't need as much food as what is on your plate to be satisfied 😉.

We can all use an extra helping of resiliency this holiday season (read, any season), right? Whether it’s the intrusive ...
04/12/2018

We can all use an extra helping of resiliency this holiday season (read, any season), right?

Whether it’s the intrusive personal question from your uncle or your co-worker’s sexist joke, we can find ourselves in difficult situations that wear us down and drain our energy.

Having an extra serving of resiliency can certainly help us in these situations.

Resiliency, which is a learned skill that most of us are not born with, is important in navigating a healthy & fit life. Having resiliency shapes the actions or decisions we make right after we face challenges, obstacles, or difficult situations. In a sense, it’s how easily we can bounce back.

It often comes up with my coaching clients because it is such an important skill to put in practice when working on creating more joy & balance in your eating habits.

Here’s an example:

You plan to go out to dinner with your friends on Friday, so you check out the menu in advance to see what healthy option you can order. You decide on the branzino sea bass with asparagus. At the very last minute, the dinner plans change and you end up dining at a pizza place. You eat pizza and drink beer. You even end the night with a few scoops of gelato. You have a glorious night with your friends. Hoorah!

The next morning you wake up feeling regretful about your food choices from the night before. Although you had done everything you could to prepare for eating a balanced dinner, because of circumstances outside of your control, you still ended up at the pizza place.

Here’s the important part and where resiliency enters the equation...

What will you do next?

It’s 7am Saturday morning, the alarm goes off…feeling a little groggy from the night before, you think to yourself, “sh*t all I had was 3 drinks and a little dessert last night, I shouldn’t feel like crap.” You grab a glass of water and open the fridge to vast emptiness. Damn it. You’re ...

We have officially entered the holiday season! And while it is joyful for some, it can be stressful or depressing for ot...
25/11/2018

We have officially entered the holiday season!

And while it is joyful for some, it can be stressful or depressing for others. And for some of us, it may even be a combination of all three.

I often hear from clients that when they're busy, stressed, or depressed their exercise and eating routine falls to the wayside. And I get it, it can be hard to stay on track during this time of the year.

But just because it is more difficult, doesn't mean it is impossible.

In fact, Nick is starting another round of his online transformation program Fit at Forty next week. It's an 8-week program that helps busy men shed fat, build muscle, and feel younger. If interested fill out this form: https://saltwaterfit.as.me/apply-now

If these guys can get amazing results over the holidays, I know you can do :-).

So, here are 3 tools you can use right now:

1) Get clear on what is getting in the way of you making time for yourself. Then figure out where you can carve out 3 20-minute blocks.

2) Schedule your priorities. Now schedule those 3 blocks in your calendar. Once they are scheduled the likelihood of them happening is much higher.

3) Do 1 thing for your nutrition each day. Drink 8 glasses of water, eat 2 servings of vegetables, or simply time your meal in order to make sure you're eating slowly -- aim for at least 10 minutes to start. Stick with whatever you choose for the entire week.

For more detailed tools and strategies, check out my blog post here: 3 Ways To Prioritize Your Fitness Despite Your Busy Schedule

https://saltwaterfit.com/3-ways-to-prioritize-your-fitness-goals-despite-your-busy-schedule/

“I’m all talk and no walk. I know what I should do, but I don’t.” “I’m stressed out and in desperate need of some me time, but there is so much going on right now that it seems impossible to make time for myself.” “In a few weeks or even a few months things will …

I've been reflecting on the messages we receive about our body as women. And 2 things have become crystal clear. 1) We'v...
18/11/2018

I've been reflecting on the messages we receive about our body as women. And 2 things have become crystal clear.

1) We've been bombarded with images, ideas, and words about what an acceptable female body should look like since early childhood.

2) The pressure to be thin is so interwoven into our culture that it feels "normal" or like that is how we are supposed to be.

It is absolutely no wonder why young girls are going on diets. This should be shocking, but it is becoming the norm.

Today the average age a girl begins dieting is 8. Yes, 8. And reports show that almost 41% of first thru third grader girls want to be thinner. And that 51% of 9 and 10-year old girls feel better about themselves while dieting.

AHHHHHH this is horrifying.

I remember the first diet I went on. It was in 8th grade, I was 13 and I called it the apple diet.

I would eat 3 apples each day and that was all — one for breakfast, one for lunch, and one for dinner. Obviously, this was unsustainable as my mom didn’t buy 21 apples each week for me. But I clearly remember skipping lunch and dinner and opting for apples instead.

As an adult, looking back upon this, it breaks my heart to see someone so young and innocent already tormenting herself with diet culture.

I share my story to remind us all how deeply ingrained these messages around our body and what it should look like are. It’s been a part of our inner dialogue for so long it just seems normal.

Investigating some of these messages can be liberating and transformative. I’ve seen huge breakthroughs with my clients when these messages become unrooted. Often times it is these messages about are bodies that are keeping us stuck and struggling.

And of course, dieting culture does nothing to address this conditioning, instead it reinforces it.

So today I want to share 4 myths dieting culture perpetuates that keep us stuck and struggling.

I'll be talking much more about this in the weeks to come. But for now I'd love to hear what myths you find most harmful about dieting culture?

The 4 myths of diet culture and what you can do instead.

{NEW BLOG POST -- You Ever Get A Case Of The "F**k-its", Me Too -- Here's What to Do}It’s 7am Saturday morning, the alar...
18/09/2018

{NEW BLOG POST -- You Ever Get A Case Of The "F**k-its", Me Too -- Here's What to Do}

It’s 7am Saturday morning, the alarm goes off…feeling a little groggy from the night before, you think to yourself, “sh*t all I had was 3 drinks and a little dessert last night, I shouldn’t feel like crap.” You grab a glass of water and open the fridge to vast emptiness.

Damn it. You’re hungry but there’s nothing to eat. You get a text from your wife. She’s meeting a bunch of friends with the kids for brunch and asks you to join. Why not?

Slightly hungover, stomach growling, distracted by a full table of kids and adults, the waiter interjects — you ready? No time to look over the menu, your buddy just ordered a burger and that’s sounds great to you — why not you say, “make it 2 – burger and fries please.”

Then dinner rolls around and the fridge is still empty so you think screw it, let’s order a pizza. Your wife cracks open a bottle of wine, and boom – it’s Saturday night pizza and wine night. And why the f**k not, let’s go out and grab some ice cream after.

“Come on kiddos..caramel chocolate ice cream cones for everyone!”

You ever been there? I know I have.

It’s the classic example of one f**k up, that is, ONE poor meal choice or ONE night out, leading to a series of poor choices the next day. This can quickly cascade into a full blown case of what I call “the f**k its.” It’s the all-too-common thinking that you’ve already screwed up, what the hell, keep the fun going and then you’ll clean it up tomorrow. Or Monday. Or next week. You know how it goes.

Spending the last decade helping men in their 40’s, and 50’s get fitter and healthier as they get older, the #1 obstacle that stops guys from making progress is this classic case of the f**k its.

Here’s one of my golden rules of coaching:

It’s 7am Saturday morning, the alarm goes off…feeling a little groggy from the night before, you think to yourself, “sh*t all I had was 3 drinks and a little dessert last night, I shouldn’t feel like crap.” You grab a glass of water and open the fridge to vast emptiness. Damn it. You’re ...

“New research suggests that a short, periodic fast might actually rev up your fat-burning machinery while helping you co...
17/09/2018

“New research suggests that a short, periodic fast might actually rev up your fat-burning machinery while helping you control glucose and insulin. Important hormonal changes mean that fasting might even help your muscles grow when the next exercise session (and meal) comes. You might lose more fat and gain more muscle, all by skipping a few meals. But even if you don’t lose extra fat by fasting, I promise you will lose something important: that ridiculous, unarticulated fear of not eating every few hours. And damn it, that’s liberating.”
-- John Berardi

http://bit.ly/2t1j06v

My Experiment With 36 Hours Of Fasting by Nick Holt | May 27, 2018 | Uncategorized | It’s 6am on a Friday morning. It’s been 36 hours since I’ve eaten any food and I feel great. Funny enough, I’m not starving, I’m not craving anything really. I’m mildly hungry, maybe a 6 out of 10, but I...

{4 Pillars to Living A Fit Lifestyle}What do the lives of fit, healthy people look like? Do they drink a special concoct...
16/09/2018

{4 Pillars to Living A Fit Lifestyle}

What do the lives of fit, healthy people look like?

Do they drink a special concoction of green-ness every morning?

Are they genetically gifted?

And most importantly, how do they seem to pull it off day in and day out with the busy demands of life?

They have these 4 things down..

What do the lives of fit, healthy people look like? Do they drink a special concoction of green-ness every morning? Are they genetically gifted? What is the secret sauce? And most importantly, how do they seem to pull it off day in and day out with the busy demands of life? Well, I’m here to tell ...

{How I Lost 23lbs Of Fat}I used to think I was doing all the right things but perplexed as to why I wasn't getting leane...
15/09/2018

{How I Lost 23lbs Of Fat}

I used to think I was doing all the right things but perplexed as to why I wasn't getting leaner and stronger....the athlete in me was dying a slow death.

Check out my story here.

In the last post I talked about the difference between fat loss and weight loss. The distinction between the two is HUGE and cannot be overemphasized. Make sure you check out the post here for all the details – I talk about how most diets focus on WEIGHT loss and measure that progress with a numbe...

{3 Reasons To Train Your Glutes - (especially if you sit a lot or run)}The glutes are the largest muscle group in the bo...
15/09/2018

{3 Reasons To Train Your Glutes - (especially if you sit a lot or run)}

The glutes are the largest muscle group in the body and play a foundational role in good health and longevity.
By strength training your glutes you not only get better at running and other sports, but you also benefit in other foundational and functional ways.

Strong glutes:
--- support good spinal health
--- support proper movement patters
--- decrease back pain & injury
--- stabilize the pelvis

Check out this post to make sure you're taking care of those glutes :).
Enjoy!

3 reasons why runners should strength train for the glutes. Protect your spine, increase performance, and improve metabolism with glute strength training.

{How Your Neighbor, Brother, And Best Friend Can Help You Shed Fat}
14/09/2018

{How Your Neighbor, Brother, And Best Friend Can Help You Shed Fat}

It’s an early Sunday morning and I see a picture text come through my phone. It’s my client Jon. Below what looks to be a large piece of fish with a ton of veggies, Jon writes: “I just finished up my morning tennis game with my brother Jeff , but I wanted to show you …

What everyone is wondering - Are my nightly drinks ruining my results?Here's the *real* deal..http://bit.ly/2dCIWOY
13/09/2018

What everyone is wondering - Are my nightly drinks ruining my results?

Here's the *real* deal..
http://bit.ly/2dCIWOY

{Why The Scale Doesn’t Tell The Full Story}Essential reading for a lean and toned body!
12/09/2018

{Why The Scale Doesn’t Tell The Full Story}

Essential reading for a lean and toned body!

It’s trivia time – quickly, in less than 3 seconds answer this question “What weighs more – 1lb of muscle or 1lb of fat?” 3…2…1…OK, fine you’re right, it was a trick question – of course they both weigh exactly the same. A pound is a pound. However just because they weigh the sam...

{Active Passion: Exercise That Needs No Motivation}Isn't *should* one of the most annoying words?It's a word that implie...
11/09/2018

{Active Passion: Exercise That Needs No Motivation}

Isn't *should* one of the most annoying words?

It's a word that implies coercion and having to be forced into something that you may not want to do.

When it comes to your health what is most important for longevity and feeling good is consistent movement, i.e. physical activity.

Often times when we think about exercise in conventional terms, we think about it as going to the gym or running.

Which is all fine and dandy if you truly enjoy those things. But what if you don't. Then what?

Then you're left with that sh*tty word *should*, right?

And we all know how things we *should* do turn out..

Like writing that email to your aunt you haven't talked to in years..
OR
Organizing your closet that is driving you bananas because you can never find two shoes that match in the morning
OR
Getting on the treadmill that is collecting dust in the corner

You know you *should* do all of these things, but in your free time it's likely you won't because it never sounds appealing.

So why do that to yourself with your fitness?

You can set yourself up to more naturally want to move your body by choosing physical activity, movement, exercise (whatever you want to call it) that you truly enjoy.

If you start there, I promise with time, you'll find yourself moving more in ways that you enjoy with no motivation necessary (and that will always sound appealing :-).)

Forget willpower or motivation, here's how to turn exercise into an active passion so that you have more energy, clarity, and joy in your life.

{Don’t Be Fooled By “Fake” Healthy Breakfasts}There are good ways to start your day off that help you think better, acco...
10/09/2018

{Don’t Be Fooled By “Fake” Healthy Breakfasts}

There are good ways to start your day off that help you think better, accomplish more, and that don't cause you to crash at 10AM. Make sure you're avoiding these types of breakfasts...
http://bit.ly/2e139y5

{Top 5 Highlights of Living Abroad In Costa RIca?}Ready to learn what it's really like to live abroad in the tropics. Re...
09/09/2018

{Top 5 Highlights of Living Abroad In Costa RIca?}

Ready to learn what it's really like to live abroad in the tropics. Read's Nick rendition here. Enjoy!

Here’s a funny story. I originally wrote this post several months ago after having moved back to the USA after living in Costa Rica for over 5 years. Fast forward to the present moment and I’m now sitting here 2 days fresh off our move and re-entry back to Costa Rica after a short 7 months in .....

{Check out Matt's Transformation}In part 2 of our transformation series, we’ll take a look at Adam, a 37-yr old male who...
08/09/2018

{Check out Matt's Transformation}

In part 2 of our transformation series, we’ll take a look at Adam, a 37-yr old male who lost 20 lbs. and over 4 inches in his waist… all while holding down a stressful job and full family life with a wife and 2 little boys at home.

YES, it is POSSIBLE.

In part 2 of our transformation series, we’ll take a look at Adam, a 37-yr old male who lost 20 lbs. and over 4 inches in his waist… all while holding down a stressful job and full family life with a wife and 2 little boys at home. Weight & Fat Loss Is Rarely Linear …

{Do You Need To Stretch MORE?} Not everyone needs to stretch the same amount. Some of us are have more laxity and range ...
08/09/2018

{Do You Need To Stretch MORE?}

Not everyone needs to stretch the same amount. Some of us are have more laxity and range of motion making us more flexible than others.

To move well long term, we need flexibility..

How much do you have? Take this test to see...
http://bit.ly/1pbYivZ

{How The Ocean Boosts Your Brain}There is a reason we all intuitively love the saltwater read ocean -- it's good for us!...
07/09/2018

{How The Ocean Boosts Your Brain}

There is a reason we all intuitively love the saltwater read ocean -- it's good for us!

Learn 5 ways the ocean makes you brain function better :). Enjoy!

Ever since I can remember I have always had a dream of living on the beach. I am pretty sure it was the very first dream I ever created for myself. At the ripe age of 5 after my first trip to Hawaii, I solidified my need for a beach life. As I got older, …

{Want To Lose Fat Without Changing What You Eat? Do These 4 Things}Contrary to what every fitness marketer is telling yo...
06/09/2018

{Want To Lose Fat Without Changing What You Eat? Do These 4 Things}

Contrary to what every fitness marketer is telling you, you actually can lose fat and get leaner if you practice these 4 habits...and guess what? You don't have to switch out your food for celery and tuna. It works with any food.

Check it out! Learn these 4 things and you'll be setting yourself up for success.
http://bit.ly/1SCXU6h

{How To Eat Healthy While Traveling}You can set your self up for success while traveling so you don't fall victim to air...
05/09/2018

{How To Eat Healthy While Traveling}

You can set your self up for success while traveling so you don't fall victim to airports and gas station food. A little preparation can go along way.

Check out these tips to keep shedding the fat while on the road.
http://bit.ly/1oTmmUx

Training your backside is foundational to good health. The glutes are your largest muscle group and play a key role in m...
04/09/2018

Training your backside is foundational to good health.

The glutes are your largest muscle group and play a key role in maintaining proper posture and spinal alignment.

Having a strong backside can also increase your metabolism and prevent injury especially in the lower back.

So, here’s a killer backside workout (with instructional video).

Glute training will improve your posture, increase your metabolism, and help eliminate back pain. Here's a sample video glute workout from the beach!

Interested in Free Diving?Check out Nick's recent experience free diving with hammer head sharks...
02/09/2018

Interested in Free Diving?

Check out Nick's recent experience free diving with hammer head sharks...

Part II of my adventures with free diving – this time in the big Pacific Ocean. If you missed part 1, make sure you check out the post here: Can You Control Your Nervous System With Breathing 12:30pm, La Jolla Shores, San Diego, CA 25 ft. down in the open ocean, I felt my chest compress. …

{Matt's Transformation}One of the best parts of this job is taking on new coaching clients and thinking to myself..."who...
01/09/2018

{Matt's Transformation}

One of the best parts of this job is taking on new coaching clients and thinking to myself..."who's gonna be next?"

Who's going to be the next rockstar that crushes it and transforms their life?

Today I want to share the story of one of my coaching clients. His name is Matt and he's busy guy with a full-time job, a wife, and 2 little kids.

His life is full. He doesn't have time for the gym. Or prepping meals.

But, even with his jam-packed life, he absolutely crushed it over the last 6 months working together.

He lost 15 lbs. of fat, 4 inches from both his chest and waist, and got rid of his back pain. And we're not done yet. The most powerful part of this transformation is that it's sustainable.

He's got the skills now to keep progressing forward.

Julie and I are always preaching this idea of focusing on one thing and being consistent as hell with it. This is exactly what Matt's story is all about -- the power of patience and how these simple daily habits can lead to big changes over the course of months.

I explain exactly how we made it happen in today's post. The 4 critical components that make up a successful transformation:

S.W.A.T.
Strategy
Why
Accountability
Tracking

You can read the full post and see how you can apply some of these strategies into your life right now by clicking here:

Here's the simple 4-step process that one of our online coaching clients used to lose 15 pounds of fat, build muscle, and eliminate back pain.

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