NEW ! Ashwagandha Gummies by Goli
In-Step Fitness is now carrying the Goli brand Apple Cider Vinager Gummies, and Immuneti Supplements

I know how healthy apple cider vinager is for you and over the years I have tried to drink it. I couldn't get past the taste, the burning in my throat and supplements are so hard to swallow. I saw an advertisement for these on social media and ordered a bottle. I love them !!  Not only are they easy to take, the taste is actually good, no comparison to the vinegar taste. It's true it regulates your blood sugar which avoids those hunger spikes. The health benefits are the same as the liguid form. Please read the information below to answer any questions you may have. I will have samples in the gym for you to try. They are $19/bottle for a 60ct. This is the lowest we as retailers are allowed to sell them for.


Gut Health & Digestion

Apple Cider Vinegar (“ACV”) contains a natural pectin from fruit sources, a soluble fibre that acts as a prebiotic in the gut to help support the growth of beneficial bacteria, important for digestion.  Recent studies are demonstrating the potential of pectin to support healthy digestion.

 Immune Function

A healthy digestive system- including healthy gut microbial  flora - allows us to indirectly support and maintain immune system health. Pectin natural compounds, because of their efficient prebiotic role, increase healthy gut microbial flora which in turn has been shown to support healthy functioning of the immune system.

Weight Management & Appetite Reduction

Scientific studies have shown that those who consumed ACV experienced better weight management compared to those who did not consume ACV.  All participants (ACV/no-ACV) followed a reduced calorie diet along with exercise. 

ACV contains natural acids and enzymes that help to reduce appetite and increase the feeling of fullness, potentially controlling hunger to support healthy weight management.

Heart Health

Apple Cider Vinegar, Vitamin B12 and Folic Acid have been shown to support healthy cardiovascular function. Apple Cider Vinegar has been shown to naturally reduce LDL cholesterol (bad cholesterol) to support optimal cardiovascular health.

Energy Production

Vitamin B12 is essential for proper energy production.  Amongst the US population Vitamin B12 deficiency is prevalent and often manifests as a variety of symptoms including a feeling of tiredness/fatigue.

Skin Health

Even though we all try to get the most out of our daily diet,  Vitamin B12 deficiency is still prevalent amongst the US population.  This deficiency has been shown to lead to changes in skin appearance over the long term. Vitamin B12 may help support skin health for those that are Vitamin B12 deficient.

  Goli Nutrition is an inventive, people focused nutrition company driven by the belief that happiness and wellness go hand in hand. Our goal was to create an easy, nutritious and delicious way for everyone to incorporate Apple Cider Vinegar into their daily routine. We are proud that our Goli Gummies are gluten-free, gelatin-free, vegan, non-GMO and made with select organic ingredients, free from artificial sweeteners and preservatives.

– Goli Nutrition. Health Simple.


Nature's Most Powerful Ingredients $18

  • 5-in-1 Comprehensive Immune System Support
  • Provides Essential Nutrients & Antioxidants
  • Reduces Symptoms & Duration of occasional Cold & Flu
  • Complete Formula For Overall Health

immuneti™ is a highly effective natural multifunctional supplement. This powerful combination is built to support your immune system and provide extensive overall health benefits.” Dr. Amy Shah, M.D.

Supports Immune System

Vitamin C, elderberry, zinc, echinacea, and garlic are known all effectively support immunity. Our natural combination blends the most powerful ingredients to proactively support your immune system and activate your body’s natural immune response.

Supports Common
Cold & Flu
Garlic, echinacea, zinc and vitamin C reduces the occurrence of the common cold and flu. Our unique blend reduces the duration and symptoms associated with both the occasional common cold and flu.

Supports Healthy Heart

Garlic and elderberry both support a healthy heart and help to maintain healthy cardiovascular function. They contain natural antioxidants and compound which help in lowering LDL cholesterol levels. They provide a natural source of antioxidants which helps our heart and cardiovascular system healthy.

Supports Respiratory Health

The combination of echinacea, garlic, and vitamin C naturally supports your body’s normal respiratory function. immuneti™ contains ingredients that support your immune system during travel, stress, and seasonal changes.

Provides Essential Nutrients

We use high potency vitamin C and zinc are two nutrients that play an essential role in the body’s normal functioning. They help to maintain and support overall health and general wellbeing.

Powerful Antioxidants

Vitamin C, elderberry, and zinc are all high potency natural antioxidants that reduce free radicals and oxidative stress. Antioxidants protect our cells from free radical damage, also providing an array of benefits such as supporting a healthy immune function and help maintain general health and wellbeing.

Supports Healthy Weight Management

The bioactive compounds in garlic help to increase adiponectin levels in the body which have cardioprotective and antioxidant properties that in turn help to support weight management.

Supports Skin Health

The powerful antioxidant combination of elderberry, zinc, and vitamin C helps support the skin through the promotion of collagen formation, which diminishes as we age.



There is no such thing as “spot reducing”

One of the biggest misconceptions about exercising is spot reduction.  Most people believe if they do 100 sit ups a day they should have a six pack of abs to show for it.  Not true says In-Step Fitness owner Laurie Kirwin. When we’re working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat from.  According to American Council on Exercise, fat generally is used up in pretty much the reverse order it was put on, “last In First Out” .When you are exercising, the blood is carrying fat from all over the body to provide energy.  The muscles which are being worked will be improved, of course, so when layers of fat finally do get worked off, you’ll have some nice lean tissue to show for your efforts. 

Here's the scoop on weight lose

3,500 calories equal 1 pound.

You must burn 3500 calories to lose one pound of fat.

You would have to eat an excess of 3,500 calories to gain 1 pound.

You can lose weight in three ways, eating less calories , burning more calories, or both (preferred)

Example:   A 125lb female would burn about 1500 calories in a day through normal activities, therefore this female could eat 1500 calories worth of food and not gain an ounce.

A 200lb male would burn about 2200 calories in a day through normal activities. This male could eat 2200 calories a day and not gain an ounce.

A 125lb female burns 1500 calories through normal activities. She eats a whopper w/cheese, fries,(900+calories) and a coke for lunch. She does 15 minutes on the stationary bike and burns 250 calories. She eats a salad for dinner and popcorn later that night. She eats about 2000 calories for that day and typically most days.

2000 calories in - 1500 for living- 250 calories for the stationary bike is still  +250 calories.

So thats +250 calories, seven days a week= 1750 calories

1750 x 2wks= 3500 calories excess.

3500 calories excess = 1lb of fat gained.

It's not as hard as you think!   If you cut out 500 calories a day x 7 days = 3500. You will lose 1lb!....If you add exercise to the mix? ..Now we're talking.

Think about what food (s) in your diet could add up to 500 calories per day.

It could be a single fast food meal or a combination of:      Your favorate Latte, a bag of chips, piece of cake. cookies, soda!,bagels, fried foods, etc                                                                                   

Reduce portion sizes to start, you do not have to starve yourself or never have sweets again. You need to balance both good and bad foods and find what works for you and your current health condition.

    E X E R C I S E * E X E R C I S E

Always consult your physician before beginning any new plan, especially those people on medications or with diabetes, or heart disease, etc.

Lift Weight to Lose Weight

Women do not have to be afraid of weights any more.  It’s a myth that women will bulk up or children will stunt their growth if they workout with weights. On the contrary, when done correctly working out with weights will help you to trim down and reshape your body much faster than aerobic exercise alone. According to researchers from Medicine and Science in Sports and Exercise, aerobic exercise alone burns calories but the body’s metabolism quickly returns to pre-exercise levels within 30minutes. Increased lean muscle will continue to burn calories up to 2 hours after your workout is over. 

Weight training is also believed to improve the way the body processes sugar which will reduce the risk of diabetes.  And according to ACE the American Council on Exercise, several studies confirm the benefits to mild -to -moderate weight training, which includes reduced blood pressure, lower LDL cholesterol readings and higher HDL readings all of which improve cardiovascular health overall. And for seniors, studies show that men and women weight training

Other sources: Journal of the American Heart Association, Journal of the American Geriatrics Society.

Aerobic Training vs. Aerobic and Strength Training Combined

Comparing an aerobic only exercise routine versus an aerobic andstrength training routine.

• Total weight loss increases by 56% with aerobic and strength.
• The fat weight loss with aerobic and strength is plus 70%.
• Muscle weight changes with aerobic and strength is plus 40%.

Increasing muscle composition of the body increases the body's ability to burn fat. Muscle workout sessions promote metabolism while at rest. Long term aerobic training helps muscles utilize oxygen more efficiently. Cardiovascular and respiratory endurance - the sustained ability of the heart and lungs to transport oxygen through the blood vessels to and from the cells is the most important element of fitness.aerobic products There is less risk of over stress to the cardiovascular system when the workload is spread over more muscle groups. An extended movement range is more work performed.

Research shows that exercising arms and legs together is aerobically more efficient and less stressful. Fat loss is 9 times greater with high intensity interval training. Pound for pound, muscles burn 25 times more calories than fat. One pound of muscle uses about 350 - 500 calories per week to survive - a pound of fat needs about 14 calories per week. Since muscle is metabolically active tissue, losing muscle slows your metabolism and so to counter this slowdown, build up calorie-burning muscle tissue.strength equipment 

A very important reason for maintaining muscle mass is very recent evidence that muscle supports your immunity, hence your resistance to disease. The coordination of aerobics and strength exercise in conditioning is essential - aerobic exercise for producing oxygen to release fatty acids and oxygen for the body's cells and strength exercise for muscle development, reduce body fat and maintain bone mass.

Diet Tips

Snacking-While some dieters happily accept when someone suggests a snack, others feel guilt.  There is nothing wrong with a bite between meals.  In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

Snacking doesn't serve to replace a meal.  In Fact, you should spread meals and snacks out by a few hours, snacks should be limited to one or two hundred calories.

Snacking between meals can actually reduce your overall caloric intake by curbing overeating at your next meal.

Mini Meals- It is recommended to eat several smaller meals  throughout the day instead of the usual three.  By eating regular intervals, your blood sugar levels or energy levels remain stable.