GYM & TONEIC

5 Top tips to minimise festive flab!

greedy-turkey

With just over a week to go, Christmas festivities are in full swing… it’s time to let you hair down; eat lots, drink lots, party and socialise lots and generally have a bloody good old time! It’s a time to celebrate with your nearest and dearest, a time to indulge and be merry, a time to relax a little with your weekly fitness routine, and treat yourself to a mince pie or two!

You’re going to put on a few pounds over Christmas, we all are! Don’t over stress it, just do what you can to minimise any weight gain and maintain physical activity levels as much as possible. Think of it as damage limitation…

Here’s 5 top tips to minimise festive flab…     

Easy on the chocolate treats
Easy to say, bloody tough to do… it’s everywhere! Advent calendars, boxes of chocolates brought in to work, tubs of Quality Street everywhere you go and on special offer 2-4-1 at the end of every aisle in all the supermarkets. If the chocolates weren’t enough, then there are the boxes of luxury biscuits to contend with… you need will power of steel to resist! Limit yourself to two or three here and there, it’s all too easy to grab a handful and mindlessly devour one after the other, before you know it you’ve turned into Augustus Gloop and devoured them all! Why not have a go at making your own tasty treats, like protein balls, that can fuel you for longer and are great for snacking on the go. Check out these recipes on Women’s Health website. You could even store them in a Quality Street tub, so it feels like you’re digging in to chocolate treats 😉

Grab a workout where you can
With all the Christmas parties, school nativities, family gatherings and get togethers, it can be difficult to find even 5 minutes for yourself, never mind finding the time to make a trip to the gym! Change up your routine and do home HIIT workouts, just 15/20 minutes is all you need to get your heart rate and metabolism fired up, and get a serious sweat on! HIIT workouts are great as they’re quick and effective, and a lot of the exercises and circuits you can do require no equipment at all, just your bodyweight. Joe Wicks (The Body Coach) is the king of HIIT and has hundreds of videos you can follow on his You Tube channel, check it out and give them a go.

Drink gin!
Yes you read that right… drink gin! You’re going to lots of parties, drinking lots of booze… that’s a lot of calories you’re going to consume (empty calories that have no nutritional value). So plan your poison and stick with a clear spirit, like gin or vodka, that isn’t as calorific as something like larger or cider. Drink it with tonic or soda, and stick with the same drink all night… the dreaded next day in the office, with the hangover from hell won’t be as bad that way too! Check out my gin blogs for gins I’ve supped and sampled, my all-time favorite is still Bloom gin, I really like Manchester Three Rivers and Manchester Gin too!

Drink more water
I go on about this to everyone, all of the time… water is life! Drink water in-between your alcoholic drinks, and drink plenty throughout the day, between 2-4 litres. There are so many benefits to drinking water; increased energy, healthier skin, teeth and bones, increased metabolism and improved digestion, to name a few! Next time you think you’re hungry, try drinking a glass of water, it may just be that you’re dehydrated and mistaking it for hunger. I’ve written a separate blog about the importance of drinking water, you can read more about the many benefits here.

Lastly, plan as much as you can
If you’re out for a Christmas lunch and get to see a menu beforehand, choose healthier options such as turkey (minus the skin) and veg, a great source of lean protein! Choose a healthier starter, such as a fish dish and go easy on the dessert – do you really need one?

When it comes to the Christmas food shop, write a shopping list and stick to it as much as you can. Don’t be sucked in to the 2-4-1 Quality Street and chocolate treat offers! Also, never go shopping hungry, you’ll go wild with insatiable temptation.

If you have lots of social events in the week, plan meals around them. Try to have healthier home-cooked dishes and prep meals in advance where you can. More often than not, it’s the dirty, salty, greasy food you crave and eat on a hangover that leaves you feeling the most bloated and bleurgh!

Remember… everything in moderation! 

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Sleep is life!

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Rest, recovery and sleep are so important when it comes to your health and well-being. The National Sleep Foundation (NSF) states that sleep is a basic human need and is just as important for good health as diet and physical activity. It’s a topic that is close to my heart, being a 10 hour girl that bloody loves her sleep, a girl who will happily call it a night and retreat to the land of nod at 9pm given half the chance. I never really have a problem falling asleep and if I do I consider it to be a big problem! I fall into the deepest sleep, so much so I’ve woken up to friends checking my pulse in the middle of the night thinking I’ve slipped into a coma or died – I cannot function without a lot of sleep!

I’m writing this post off the back of a horrific 5 hours broken sleep, after going round to my friend Nicola’s house (Botty, the crazy marathon runner) for a ‘quiet’ girl’s night in with two of my other good friends, Sian and Georgie. I say good friends… they were downing drinks and dancing on tables till 5.30am, I took myself off to bed at 2am and tried to get some shut eye, whilst they caused carnage around her kitchen table (the below picture a snippet of the night), scenes from an American frat party at number 23! I’m tired, grumpy and seriously contemplating un-liking and de-friending them in real life right now…

shots, shots, shots
shots, shots, shots

I bang on to them like a broken record that they need to get more sleep, as they regularly pull all-nighters (on school nights too!). Telling them they’re all going to look 90 by the time they hit 40, to which they hurl abuse back at me too obscene to repeat in public… when the mirror on the wall cracks in front of you at 40 ladies, you’ll wish you’d taken my advice 😉 I only say this because I love you!

The body is set to a 24-hour clock, the internal biological clock being fundamental to the survival of all living organisms (so pretty important!). It influences hormone secretion, urine production, regulates body temperature and blood pressure. A good night’s sleep allows the body to wake up fresh and invigorated, ready to face the coming day’s challenges. Too little sleep causes drowsiness, inability to concentrate, reduced productivity and performance. In the long-term sleep deprivation has been linked to premature aging (Nicola, Sian & Georgie take note!), digestive disturbances, psychological problems, behavioral disturbances and a host of chronic diseases including obesity, diabetes and heart diseases (ref NSF). In short, too little sleep is NOT good!

Sleep scientists generally agree that most adults need 7 to 8 hours sleep a night – I’m an exception to this then! Getting too little sleep will create a ‘sleep debt’ that will eventually catch up with you and need to be repaid. Below are some top tips to get your sleep on…

Top tips for improving sleep

  • Exercise!
  • Set a scheduled time for sleep
  • Take a warm bath
  • Reduce stressful activities
  • Blackout your bedroom
  • Avoid caffeine before bed (up to 6 hours before)
  • Avoid nicotine and alcohol
  • Don’t go to sleep too full or hungry
  • Relax before bed
  • Control room temperature (lower temperature improves sleep)

‘Sleep is the best meditation’
~ Dalai Lama

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Importance of a warm up & cool down

Static-Stretching

Warm your muscles up before you work! This is something I’ve wanted to blog about since I passed my PT and started working in the gym. I was guilty of not warming up sufficiently before I understood the importance of it, and as a consequence have had a fair few injuries over the years. Since working in the gym I could probably count on both hands the number of people I’ve seen warm up before they workout (this does not include anyone I’ve trained), I’ve become obsessive about it, that and drinking water… The number of people I’ve seen come in the gym and jump straight on the weights, heaviest weights too… You’re going to do yourself a serious injury, seriously!

If your muscles and joints aren’t warm, supple and ready to work, brace yourself to hear/feel a snap, ping or pull… Research generally agrees that the main way to prevent muscle injury is to raise the muscle temperature, as muscle is more elastic when warm and will stretch without damage.

Warm up

Start with CV. If you’re in the gym jump on a piece of cardiovascular kit – bike, cross trainer, treadmill… for 5-10 minutes, increasing the level/intensity gradually. You could also do a number of bodyweight exercises including jogging on the spot, high knees, butt kicks, star jumps and so on… Starting with CV gets your heart rate up, blood and oxygen pumping around your body which lubricates your joints.

And stretch… Now you’ve increased muscle temperature and got blood pumping around your body, lubricating your joints and limbs, stretch the muscles that you’re going to use in your workout. Stretches should be specific to your goals and workout, a mixture of dynamic (involving motion) and static (no motion).

Cool down 

At the end of your workout it’s important to do a cool down, gradually taking your heart rate and blood pressure back down to near resting rates. Research has shown that performing a cool down can reduce stiffness (DOMS) that can occur 24-72 hours after exercise. It also helps maintain circulation, preventing blood pooling (when exercise stops abruptly the heart continues to beat fast, pumping a lot of blood that pools in the lower legs). A cool down should be done over a 5-10 minute period, gradually decreasing intensity. You can do this by jumping back on the CV kit you used as part of your warm-up, followed by more stretches.

Some of the go-to stretches I do include:

  • Squat to overhead reach
  • Wood chop
  • Standing pectoral stretch
  • Standing latissimus and mid trapezius stretch
  • Standing quadriceps and hamstrings stretch
  • Lying glute and oblique stretch
  • Lying sphinx stretch
  • Cat stretch (my favourite!)

I also regularly use a foam roller, an instrument of torture (until you get used to it!) that I now can’t live without. Read all about the benefits of using one here…

Read more about the importance of drinking water here…

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Gym bag essentials

Sport shoes and clothes on wooden background

Pack your bag and check it twice! We’ve all been there… Monday morning comes around, and after a BIG weekend of partying hard the guilt sets in – you freak out about all the calories you’ve consumed over the last 24 hours, so much booze and greasy late night food, followed by the obligatory McD’s hangover fix the following day. So there’s only one thing for it… Gym; that’s where you’ll be living for the next 5 days!

You’re too hungover to move from the couch all day Sunday, so you quickly pack your gym bag before you leave for work on Monday morning, and low and below you get to the gym and you’ve forgotten an essential item – it’s the most annoying thing ever, your workout is ruined before you’ve even begun!

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Here’s 5 gym bag essentials you can’t be without, pack your bag the night before and be sure to check it twice:

  • Hair bobbles – you buy these things in the hundreds, but when you need one they’re nowhere to be seen, where do they all go?! Forgetting these and having to put up with your hair flying all over the show when you’re going hell for leather on the treadmill is the worst! Then sweat starts pouring and you look like a wet dog, with hair stuck to your face, neck, chest and back. Scrape your mop up top guys and girls, get your long locks out of the way!
  • Sports bra – in my opinion this should be number one priority ladies! Whatever your size, big or small, you need to invest in a decent sports bra – keep your rack stacked and packed! Read more about the importance of a sports bra here.
  • Headphones – ARRRRRRRGGHHHH! You’ve got the gym and you’ve forgotten your headphones, you’ve got to listen to whatever crap they’ve got on in the gym, or to that annoying person grunt, moan and groan like a crazed wild boar on the piece of kit next to you – your head falls off and you can’t get in the zone no matter how hard you try. Worst workout of the week, all because you forgot your headphones!
  • Water bottle – this should be by your side at all times people, drink more water! 2-4 litres per day is what’s recommended, more so when you train. Read more about the importance of drinking water here.
  • Gym leggings – so obvious, probably one of the first things you should pack, but I’ve forgotten these a few times! One particular occasion when I forgot said gym leggings, I was wearing black everyday leggings; you know the thin ones that are pretty see through (that shouldn’t ever be worn as pants, too many girls make that fashion faux pas and do). Well it was my knickers that were on show that day, leopard print naturally, I got lots of funny looks but chose to play dumb and crack on.

Other things to consider packing…

A hand towel, weights gloves, arm band for your phone/music, face wipes, dry shampoo, deodorant, padlock/change for lockers.

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Ladies lift: benefits of resistance training

Break the stereotype

Women that lift are… manly, masculine, bulky, strong! 

Following on from my previous post ‘5 tips to overcome gym fear‘, I wanted to bust the BS and dispel fears around resistance training (lifting weights, heavy weights!). Lots of women (and many men) give weights the wide berth in the gym, fearing that lifting will make them ‘bulky’. I’ve been working as an instructor for 5 minutes and I’ve heard this a hundred times… with images of the incredible hulk in their head, it’s all the stereotyping that puts people off.

What lifting weights will do is help you to live in a healthier, stronger body. There are so many benefits of strength training, and it most definitely should be included as part of your fitness regime! Here’s a few reasons why…

It’s more effective for fat loss. Weight training increases your metabolism, it’s more effective than cardiovascular exercise for burning calories both during and after exercise. Also as you increase strength and lean muscle mass your body uses calories more efficiently; the more muscle contractions you have in a day, the more calories you burn.

Creates killer curves. As you build muscle your body composition (shape) changes. Muscle takes up less room in the body than fat, strength training helps create killer curves and definition.

It’s so important for bone health. As the skeleton ages it loses calcium and bone mass, which increases the risk of osteoporosis (increasing risk of fractures). This happens earlier for women. Weight training increases bone density and reduces risk of osteoporosis.

The term ‘bulky’ should also be considered, what does bulky actually mean?

It means different things to different people… it’s subjective. One mans bulky is another mans buff! When it comes to our bodies, desired muscularity is personal preference. I appreciate muscle definition; I want to put on a good gun show, improve strength and increase muscle size. What I consider desirable may be considered ‘too big’ to someone else.

Everyone has different goals and aspirations. When it comes to resistance training it should be specific to the individual; whether it be for endurance, hypertrophy (increasing muscle size) or strength.

There’s literally hundreds of people and publications that have written about the benefits of resistance training and busting the many myths surrounding it. Do a Google search to read and find out more, and speak to a fitness professional about your fitness goals and incorporating weight training into your workouts.

Act like a lady. Lift like a boss.

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5 tips to overcome gym fear!

5-Ways-to-Crush-Your-Gym-Fear

The gym can be an intimidating place. This is felt by many… you’re not alone! The feeling that you’re the novice newbie that knows nothing, compared to the die-hard gym junkies who seemingly know it all! Don’t beat yourself up and put yourself off, before you’ve even begun. Everyone (every pro) was once a beginner, also very often the die-hards are doing it wrong…

I recently devised a gym programme for one of my good friends, Clare, and trained her through it, which made me consider this fitness fear notion in more detail… Now I’m not implying that Clare is scared of the gym, she’s been a member for donkeys! But she is was a self-confessed cardio queen, that didn’t feel confident or comfortable using weights (until last Sunday, when she smashed our session!), and also didn’t have a structured programme to follow. So didn’t really know how to train efficiently and effectively, and succumbed to being a slave to the treadmill.

Here’s 5 top tips to crush the fear

  • Take advantage of your gym induction and ask for help – a gym induction is mandatory in most facilities, for health and safety. This is where an instructor takes you around the gym, showing you how to use the equipment before you go it alone. Now these tend to be quite whistle stop, as in you’re not shown every single piece of equipment and all of the different programmes you can do. But you should come away from this knowing basic set-up of CV (cardiovascular) kit and weights machines. If you still feel unsure of anything ask, and keep asking for help until you do feel confident. That’s what instructors are there for and are more than happy to help.
  • Ask for a gym programme or PT sessions – these are either included in your membership, you get a few free PT sessions or it’s worthwhile investing in that support and guidance. You’re there for a reason, you have fitness goals you want to achieve, make sure you’re training efficiently and effectively to reach those goals. Otherwise you end up wandering aimlessly from piece to piece, not really working or doing anything other than passing time.
  • Focus on you, only you – in a gym full of junkies it’s sometimes hard to zone out and focus on you, you’re watching what everyone else is doing, or are paranoid thinking that everyone else is watching and judging what you are doing. They’re not! They’re in there for the same reasons as you – to workout, get the job done and leave (on an endorphin high!). Zone out and focus on your workout, having a banging playlist can help with this.
  • Bring a buddy – for many it’s the fear of going it alone, safety in numbers is the name of the game. Bring a friend and become the best of gym buddies – support, encourage and motivate each other to smash your fitness goals.
  • Treat yourself to some snazzy exercise clobber – if you look good, you feel good and new exercise clobber or funky kicks can be just the ticket. This doesn’t necessarily mean spending a small fortune either, you can pick up great gear at most supermarkets nowadays, in discount sports shops and online; and with the summer sales in full swing now is the perfect time to bag yourself a bargain!

Fear… forget everything and run… or face everything and rise!

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What to wear when exercising…

My shocked face - raised eyebrow Rock impression.
My shocked face – raised eyebrow Rock impression.

I felt compelled to write this after a bank holiday hike in Malham over the weekend. Some of the sights I saw (not scenery) were simply shocking, my face said it all… as above! The scenery was stunning!

Now I’m no Gok Wan of the walking world, but some of the choice outfits left me speechless – which is unheard of! I honestly couldn’t believe what some people were wearing to hike up hills, through cow pat covered fields and scrambling up rocks… the ‘looks’ included:

  • Jeans – lots of people wearing jeans (to trek 8 miles!), jeans have no give and they’re not lightweight.
  • Converse or other streetwear footwear – don’t get me wrong Converse are cool, I own a couple of pairs myself, but you’d never catch me trekking 8 miles in them. They rub after wearing them for a few hours, and give no support for your feet/ankles on that kind of terrain.

It gets better…

  • A leather mini skirt and ankle boots – honestly! WTF…
  • Shirt, smart pants and nice shoes – this guy looked like he was going on a night out… he looked great, for a night out!!
  • A lovely summer dress and strappy sandals – serious!

I feel like my mother saying this (that transition is definitely happening), but it’s not a fashion show! Your first thought should be comfort, second thought should be care (for your joints) and finally preparation (for all weather conditions) i.e. light layers.

You don’t need to go all Bear Grylls, equally you don’t need to spend a small fortune. Think about it, you’re exercising, getting a sweat on, you don’t want to dress in your Sunday best.

Hillside chic
Hillside chic

Again, I’m no Gok Wan or active wear guru, and I don’t spend a fortune on sports gear myself (to sweat in for a few hours!). Nor do I own much of your typical outdoor gear, however, my outfit included:

  • Shock Absorber sports bra – the best sports bras I have tried and tested to date, I need decent support up-top. Check out my sports bra blog Sisters Need Support!
  • Strappy sports top and hooded base layer from Asda – most supermarkets stock decent sports gear nowadays, that doesn’t cost much at all.
  • Nike ¾ length leggings – I can’t remember where I bought these, but I’d imagine from a sports discount outlet. Google branded outlets and you’ll find a few around Manchester.
  • Karrimor walking boots – I got these from Sports Direct, I think I paid about £40 for them.

Things to think about when picking your exercise clobber…

  • Comfort and ease of movement – you don’t want to feel restricted, get friction burns and so on.
  • Support for your joints – ankles, knees, hips; wear suitable footwear. I’m a self-confessed shoeaholic, I LOVE shoes. But there’s a time, place and fittingness for every pair… unless they’re Crocs, they should be banned!
  • Layers – whether you’re in the gym or the great outdoors, lightweight layers are key! Easy to add and remove as required.

Check out more pics from my hike over on my Facebook page here.

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Drink more water

H2O Symbol in Water --- Image by © Matthias Kulka/Corbis

About 60% of the human body is made of water. Keeping fluids balanced is vital to ensure it does its job effectively – transporting nutrients, aiding digestion, regulating temperature and so on. Lots of people let themselves get to the point of dehydration and don’t drink enough water, myself included up until late. I’ve now made a conscious effort to drink more, and you should too!

You are not a camel Nicola!
You are not a camel Nicola!

This post is dedicated to my friend Nicola (Botty), who in the 20+ years I’ve known her I could probably count on one hand the number of times I’ve seen her supping a pint of water… wine and gin on the other hand… Nicola has signed herself up to do a crazy challenge in June (she has a habit of doing this, without thinking/training). She’s taking on a marathon challenge, to run 6 marathons in 3 days! Yep – she’s insane! She’s never done a marathon and she’s not exactly followed a training plan, but she used to be a decent cross country runner back in the day, she’s clinging on to this. Still – 6 marathons, 3 days, it’s going to be brutal! I keep stressing the importance of drinking more water, needs must to complete this latest feat my friend!

Chanting ‘hell no H20’ when you’re out on the lash is all well and good – well it’s not, but we do! But when it comes to everyday life (sober) and exercising, we should be drinking water consistently throughout the day, more so when we train. Getting to the point of dehydration (gasping and glugging) is not good, not good at all.

There’s loads of benefits of drinking water, some of which include:

  • Healthier skin, teeth and bones.
  • Healthier joints – water keeps cartilage around our joints hydrated and supple.
  • Improved digestion – water helps to dissolve fats and soluble fiber, flushing waste products.
  • Increased metabolism – water boosts our bodies’ ability to burn fat.
  • Increased energy – water increases ability to perform and reduces fatigue.

The amount of water we should drink depends on a number of things, like activity level, but it’s recommended that we should be drinking between 2 – 4 litres per day.

Drinking water on its own can be boring, so why not add fruit – lemons, limes, mint, berries and so on. I’ve just ordered a fruit infuser bottle from eBay, can’t wait for it to arrive (sad I know, but it’s the little things).

Put the coffee down and drink more water Nicola!

Hell yeah let’s hydrate!

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Endorphins: the best high you’ll ever have!

Credit: BBC http://bbc.in/1ZkGxrd

Endorphins – the legal high that’s backed and most definitely won’t be getting banned any time soon! Want to get high, euphoric, feel good AMAZING, de-stress, IMPROVE your health, fitness and general wellbeing? EXERCISE is the answer! It’s the miracle drug we’ve always had, but all too often people fail to take the recommended dose, and the effects of that can be fatal.

We know this… it’s not new news. So why is it that so many people are still missing out on this awesome high?

When you exercise your body releases endorphins ‘happy hormones’, morphine-based pain-relievers that are essentially like heroin… but so much BETTER… as an endorphin molecule is a hundred times more powerful! Note: I’ve never tried heroin! But that’s what the health experts say. When you take morphine, you feel dreamy and pain-free, this is what endorphins do too and that’s why people get addicted to exercise.

5 benefits of exercise

  • Relieves stress – healthy body, healthy mind. Exercise is one of the best ways to relieve stress, a big motivator for me personally at the minute. It can also reduce risk of depression, dementia and Alzheimer’s disease.
  • Reduces risk of major illnesses – such as heart disease, stroke, type 2 diabetes, some cancers by up to 50% and lowers your risk of early death by up to 30% (ref NHS).
  • Boosts self-esteem – get high on those happy hormones! Exercise boosts self-esteem and confidence, who doesn’t want to look and most importantly FEEL good.
  • Improves sleep – a biggie for me as I LOVE sleep. In my mind there’s nothing worse than a bad night’s sleep, I should be avoided at all costs if sleep deprived.
  • Increases energy levels – increasing your heart rate and working up a sweat will increase your energy levels. Activity fuels more activity!

There’s literally hundreds more!

Laziness fuels more laziness

It’s time to quit with the excuses… lack of time isn’t good enough! Make time, make the effort and you’ll reap the rewards. You are the one holding you back; you will be the one that suffers as a consequence.

Baby steps can lead to big changes!

What benefits do you get from exercise?

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5 top tips to maintain your mojo

Austin-Powers-Mojo

Mid-January sees flocks of new faces hitting the gym, come early March it’s only the reliant regulars that remain. A cycle you see year in and out – great for sales targets, but that membership is an expensive piece of plastic in your wallet if unused.

Maintaining your mojo can be tough at times! We’re all human, have off days, weekend binges and fall off the bandwagon. The important thing is not to beat yourself up about it and throw the towel in.

Writing a list of New Year’s resolutions as long as your arm probably wasn’t the best idea, as was thinking you would tick them off in quick succession. Don’t despair, take stock and review your goals.

Here’s 5 top tips to get back on track…

  1. Tone it down

All too often people go from doing no exercise, to training every day. It’s New Year and you’re on fire – but it’s only a matter of time before you burn out. Tone it down, build it up gradually over time. Create a routine that fits in with your work/life schedule, this may mean making a few changes here and there, but it shouldn’t be so drastic that you can’t stick at it.

  1. Try something new

Mix it up, try different exercises, classes, sports and activities; the gym isn’t always the answer for everyone. Exercise should be fun and enjoyable! Try out as many different things as possible, until you find your mojo.

  1. Review your goals

Be honest… Are they realistic? Are they achievable? Do you actually want to do them, or did you get caught up and carried away with the new you notion? It’s OK to change track and review your goals – that’s life!

  1. Prep like a boss

I feel like a bit of a hypocrite saying this… This is my first to do to get back on track. Plan your weekly exercise sessions in advance, so you know what you’re doing on what day of the week. Create a workout log to track weights, reps/sets, distance and time, to show your progression.

  1. Ask the experts

Ask a fitness instructor for tips, guidance and support, that’s what they are there for. In many gym facilities you can get tailored exercise programmes or a PT session as part of your membership package – take advantage of this! They’ll talk you through and show you exercises suitable for your specific areas of focus, to meet your personal goals.

Got more top tips to get back on track? Share your suggestions in the comments link at the top of the page…

#MaintainYourMojo

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