Injury Prevention

Injury Prevention is better than cure

There is nothing worse than making significant gains in your fitness only to find yourself set back by an injury. Your fitness can decline twice as fast as it is gained-how unfair! Also, if following the injury your body is not rehabilitated correctly it will remain unbalanced and therefore prone to further injury.

So you can see why it is so important to try and prevent injuries occurring in the first place.

What can you do to prevent injury?

  • Add weights to your programme

Building strong muscles means they will be better able to deal with forces placed on them when running, jumping etc. Complement your cardio with at least 2 strength sessions per week to build yourself a solid injury proof structure.

  • Improve your core stability

Core stability not only gives you a stronger back and abs, it enables you to move your limbs independently of your torso and provides you with better balance. All of this will help to prevent falls in the first place, or to enable you to deal with uneven ground which otherwise could result in strains and sprains of lower limbs. Get practising your plank!

  • Always warm up prior to exercise

Think of your muscles like plasticine. When it is cold and you try to stretch it out it snaps, when it is warm it is pliable and easy to stretch and manipulate.  If you ask your muscles to work from cold you risk them tearing. Always spend a few minutes at the beginning of your session preparing your muscles for the work you are about to ask them to do. This could be some running drills, dynamic stretching, or performing a few sets of your weights routine with a light weight. This gets your muscles warmed up, sends blood pumping to the muscles providing them with the energy for work and sets your muscle reflexes to “firing on all cylinders” which will improve their performance.

  • Cool down and stretch

At the end of your workout take some time to perform some static stretches on all the areas of the body you have used. If in doubt stretch everything! This encourages the muscles to realign and relax which keeps them flexible and also prevent the build-up of lactic acid which may help to prevent muscle soreness the following day.

  • Stay Flexible

Following on from the above point, stretching encourages your muscles to stay flexible and therefore less likely to tear/strain from overstretching. Try to incorporate some stretching into your everyday routine or why not take up Yoga or Pilates. And boys it is not just for girls, many premiership football teams (Manchester United most documented) use Yoga, Pilates and even Ballet as part of their regular training regime.

  • Sports Massage

Even if you are not an Olympic athlete in training and are just a regular gym goer your body will still benefit from a regular sports massage. A sports massage can help to breakdown knotted muscle fibres that if left could lead to muscle imbalances and you guessed it……injury! A sports massage therapist can highlight minor muscle imbalances or tension and help to correct them before they become a problem.

 

So if you want to avoid setbacks in your road to ultimate fitness whatever your goal remember that prevention is better than cure and incorporate the above points into your regular programme. That way you have every chance of staying injury free all year round.

 

Get Outside This Winter

With summer long gone and the nights getting darker you may be thinking about giving up on your active lifestyle and retreating to the sofa until spring. STOP! Back away from your snuggie while I tell you why autumn/winter is a great time to train.

Autumn/Winter is actually my favourite time to train outdoors. The sense of achievement you’ll feel when you’ve braved the elements and done your run, cycle or other training and can come home and jump into a hot bath or drink a hot chocolate is unbeatable.

When the temperature drops there’s no more of those hot, sticky runs or getting dehydrated after just 10 minutes. Also, with the weather being a bit cooler you’ll find you can push yourself a little bit harder and you’ll spend less time resting as you won’t want to get cold!

Getting outdoors helps you top up your vital Vitamin D levels which help the body absorb calcium essential for bone formation. Being outdoors increases serotonin (the happy hormone) which in turn will help to ward off Seasonal Affective Disorder (SAD) and depression.

So now you’re convinced of the benefits let’s see how we can make it fun as well as an awesomely effective way to workout,

Aside from the obvious activities of walking, running or cycling you could mix this up by using your local park as your gym. You can do tricep dips, press ups and step ups on the bench, pulls ups and hanging leg raises from a tree, goal post or monkey bars.  For a running workout set yourself markers between trees or benches etc. and sprint between them, or why not make a circuit up and do five or 6 stations of different exercises and sprint between them. With so many exercise options who wants to be stuck in a stuffy gym. For even more fun why not get together with some friends and workout together, nothing like a bit of friendly competition to make you push yourself to the max!

For the more adventurous why not take up a winter sport. Most towns have temporary ice rinks over Christmas and ice skating is a great calorie burner as well as being excellent for your legs, bum and core.  Why not head off road with your bike, mountain biking seems much more fun when you get a mud splattering for your efforts or for the more sedate why not just take a long stroll in the countryside. Fell walking can provide some beautiful scenery at this time of year as well a burning some serious calories.

For  a final thought if your still not reaching for your hat and gloves, most people put an average of 5lbs on over the festive period. So don’t let that be you this year and get ahead of the game with some outdoor exercise.

 

 

Why Do We Need Water?

Why do we need water?

Our bodies are about 60% water. Water regulates our body temperature, moves nutrients through our cells, keeps our mucous membranes moist and flushes waste  and  toxins from our bodies. Our lungs are 90% water, our brains are 70% water and our blood is more than 80%water. Simply put, we can’t function without it. It is recommended to drink 1 Litre per 50lbs of bodyweight. So if you weighed 150lbs you would need to drink 3 litres of water per day. Although , you will get some water through your food, particularly fruits and vegetables.

If your urine is dark yellow, you might not be drinking enough water. Of course, you need to drink more water when you’re exercising.

So what are the effects of not drinking enough water?

  • When you don’t get enough water, you become dehydrated. Signs of mild dehydration include dry mouth, excessive thirst, dizziness, light headedness and weakness. If you feel thirsty you are already dehydrated.
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
  • Also, as mentioned your brain needs water to function therefore inadequate water intake can cause loss of concentration and mental focus, which will slow you down in your working day.
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
  • Whilst our diet should contain plenty of fibre in order to maintain a healthy digestive system, without adequate fluids it can cause constipation as fibre needs water to travel through our system.
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Thirst is commonly confused with hunger , so if you feel hungry not long after you last ate try drinking a large glass of water, wait 10mins and see if you still feel hungry.
  • Water helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits. Here’s why: The kidneys can’t function properly without enough water. When the kidneys don’t work to capacity, some of their load is dumped onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney’s work, it can’t operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body, and weight loss stops.
  • Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cells). This shows up as swollen feet, legs and hands. Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. The best way to overcome the problem of water retention is to give the body what it needs. PLENTY OF WATER. Only then will the stored water be released. If you have a constant problem with water retention, excess salt may be to blame.
  •  It also helps to prevent the sagging skin that usually follows weight loss – shrinking cells are buoyed by water, which plumps the skin and leaves it clear, healthy, and resilient.

 

 

Some tips to help you along:

  • Have a large glass of water first thing when you get up, maybe add some lemon for flavour. This will not only replenish you from hours spent sleeping it will also help to kick start your body system.
  • Put a large 1 litre bottle on your desk at work and aim to get through it every day.
  • Buy a refillable water bottle (bpa free) and take it everywhere you go so you can sip it throughout the day.
  • Have a glass of water with every meal.
  • Dilute your juice (apple, grape, or orange) with water. It’s usually too sweet anyway. More hydration with less calories.
  • Add some natural flavour to your water, lemon, lime, mint you can even add some essential oils
  • Eat water rich foods like watermelon-it all helps

 

 

 

Managing Festive Stress

Managing festive stress.

 

Well it is that time of year again, endless rounds of present buying, social gatherings to prepare for, work parties to attend and if you make it through that lot still alive the big day itself.

Already some of my clients, friends and family are starting to feel the strain, so much to do and buy so little time and money-aaaarrrggghhhh!

So, how can we successfully navigate this time of year without having a breakdown, and pray tell Nicola what on earth does this have to do with our health and fitness I hear you ask?

Well evolutionarily the human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

Stress that continues without relief can lead to a condition called distress — a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.

Stress also becomes harmful when people use alcohol, tobacco, or drugs to try and relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems. Consider the following:

Forty-three percent of all adults suffer adverse health effects from stress.

Seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints.

Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.

The total number of cases of stress in 2011/12 was 428 000 (40%) out of a total of 1 073 000 for all work-related illnesses.

Now for the science bit. The stress response has evolved over millions of years dating back to our ancestors to protect you from danger. Also known as the flight-or-fight response, it gets the body ready for action. So if you’re in danger say for example being chased by a bear, the brain’s hypothalamus sends triggers—both chemical and along the nerves—to the adrenals, which are glands that sit on top of each kidney like a hat perched on a head.

The adrenals then churn out hormones, such as cortisol, which raise blood pressure and blood sugar (among other things). This is dandy if you need to outrun said bear, less so if the perceived threat is whether you have remembered to buy presents for everyone.  Continually raised cortisol levels can be harmful to health if sustained over long periods of time.

As adrenals become fatigued, the production of cortisol and other hormone levels will fall. High levels of cortisol will suppress immune system cells making us more susceptible to coughs, colds and viruses that float around at this time of year. Cue total meltdown as you’re trying to get presents bought, food sorted for friends and family gatherings as well as going to the school nativity. Xmas fair and you then have to do all of that with a rotten cold as well! I previously wrote about ways to up your immune system so make extra efforts to incorporate some of those tips and at the very least try to eat lots of fruit and veg and get plenty of sleep.

Studies have linked cortisol, to cravings for sugar and fat. Part of that link is due to poor eating during stress, but the stress hormone cortisol may also increase the amount of fat tissue your body hangs onto and enlarge the size of fat cells. Scientists believe cortisol may also bind to receptors in the brain that control food intake. Higher levels of cortisol have been linked to more deep-abdominal fat—yes, your paunch. And if you are already an emotional eater you will be even more susceptible.  Combine this with the over indulgence that goes hand in hand with Christmas and it’s like sending a lion into the butchers-he ain’t gonna leave without having polished off a few steaks. However in your case probably more likely to be a tin of celebrations, which are not as rich in iron as steak!

Heartburn, stomach cramping, and diarrhoea can all be caused by or worsened by stress. In particular, irritable bowel syndrome, or IBS, which is characterized by pain and bouts of constipation and diarrhoea is thought to be fuelled in part by stress. Add to this all the rich food and alcohol you may be consuming and you are clearly asking for trouble! Obviously trying to find ways of managing your stress will be a big help here, but also being aware of the stress you will be putting on your digestive system could at least stop you having to spend Boxing Day on the loo! Peppermint tea can help with indigestion, Milk Thistle can help detoxify your level (read ward off and help fix a hangover) and of course not trying to cram as much food into you as possible-but you already knew that and will probably ignore it anyway……

Stress can cause hyper-arousal, a biological state in which people just don’t feel sleepy. While major stressful events can cause insomnia that passes once the stress is over, long-term exposure to chronic stress can also disrupt sleep and contribute to sleep disorders. What to do? Focus on making your surroundings conducive to a good night’s rest, turn off all TV’s, radios etc., write down anything that is on your mind as this can help the mind to switch it off and perhaps try yoga or another stress-busting activity during the day like boxing or going for a walk or run. If you can try to get plenty of sleep when you are not attending social events your body will be better able to deal with a few late nights without you being wiped out for days. So lights out at 10pm people!

Stress can set off an acute attack of back pain as well as contribute to ongoing chronic pain, probably for the simple reason that the “fight or flight” response involves tensing your muscles so that you’re ready to spring into action. One recent study in Europe found that people who are prone to anxiety and negative thinking are more likely to develop back pain, while a U.S. study tied anger and mental distress to ongoing back pain.

Fight or flight” chemicals like adrenaline (epinephrine) and cortisol can cause vascular changes that leave you with a tension headache or migraine, either during the stress or in the “let-down” period afterwards.  Also as mentioned above stress also makes your muscles tense, which can make the pain of a migraine worse.

Now for some more serious stuff.

Stress is known to raise blood sugar, and if you already have type 2 diabetes you may find that your blood sugar is higher when you are under stress.  Add to that the excess food and drink and you could be in for holiday season hypoglycaemia-sorry couldn’t help it!

The exact relationship between stress and heart attack is still unclear, but evidence is mounting that there is one.  An American study has also found a significant increase in heart attacks around Christmas and New Year, and although studies are ongoing as to exactly why this is, it has been suggested that the increased stress around this period may be a factor. So, if it all feels too much at least try taking 10 minutes out of your day to relax, read a book, have a bath or go for a walk so we can avoid having a Christmas Coronary. I know I did it again!

A stressful situation can raise your blood pressure temporarily by constricting your blood vessels and speeding up your heart rate, which means if you already have high blood pressure you will be heading for danger. It’s not yet clear whether chronic stress can cause more permanent changes in your blood pressure, but techniques like meditation may help, In addition to a healthy diet and exercise.

A study of 20,000 people who had never had a stroke or heart disease found that stress was linked to an increased risk of stroke. In another recent study, healthy adults who had experienced a stressful life event within the past year were four times as likely to suffer a stroke than their less-stressed counterparts. One theory is that the increased risk is due to stress-related high blood pressure and/or narrowing of the arteries (known as atherosclerosis). Its snow joke, ok I’ll stop now.

So let’s at least try at get plenty of Vegetables, plenty of rest sleep or just Chillin, and some preferably daily exercise and we can all come out the other side into 2014 ready to tackle it head on!

 

Look out over the next couple of weeks I will begin my 12 days of fitness, a short workout challenge everyday leading up to Christmas Eve to help you fit in some exercise as well as some tips on having a healthy Christmas Dinner-without even noticing!

 

Nicola x

Exercising for Health

If you ask most people why they exercise the answer will be the same……to lose weight! Now although exercise will help you to lose weight this is not the only reason you should do it. There are in fact many reasons why it is important to include at least 30 mins of exercise into your routine 4-5 times per week.

Being fit and active means you have more energy throughout your day to day life. You become more productive and alert, suffer less tiredness and are able to concentrate for longer periods of time. Just think about what a difference that would make to your day? Including even 20minutes of exercise can boost your energy levels meaning you’d smash through that to do list and still be firing on all cylinders without even noticing a dent in your free time.

Being Stronger and more flexible means you are less susceptible to aches and pains, and particularly less likely to suffer with back pain. Back pain is one of the most common causes of workplace absence and the old advice to sit and do nothing with a bad pain has now been overtaken with new thinking that advises a controlled exercise regime to help alleviate back pain. Although you should seek advice from your doctor and an exercise professional before embarking on a new exercise regime if you have existing back pain. Also, maintaining strength and flexibility into old age maintains your joint range of motion and helps to keep you mobile well into your pensionable years. Clearly something my local cycle group knew early on, I’m always being overtaken by those pesky pensioners on their top of the range road bikes!

Numerous studies have shown that exercise can reduce your risk of heart disease and stroke, high blood pressure, type 2 diabetes, breast and colon cancer. Eating a healthy diet free of processed foods can also help massively with this, but that’s for another day!

Exercise increases your bone density which in turn can prevent the onset of Osteoporosis, particularly in women. Once women hit the grand old age of 30 (not old at all i know!) bone density begins to decrease, however regular exercise particularly the humble brisk walk has been shown to aid bone density thus preventing the likelihood of Osteoporosis in later life.

Exercise increases serotonin, the happy hormone! This means it is a great aid in helping to deal with depression and anxiety. They don’t call it runner’s high for nothing! Again even just a short workout can boost your mood, if you don’t feel like doing it just promise yourself you will just do 10mins and I bet 9 times out of 10 you will carry on for 20-30mins and feel great afterwards.

So whether you want to lose weight or not, there are so many other reasons why it is important to stay fit and active you have no excuse! Try just a brisk walk, a short jog, a bike ride with the kids it all helps and you can be safe in the knowledge you are doing your best to maintain your health.

Boost Your Immune System

Boost your Immune System.

It is now officially cold!

With Winter now in full swing your body is put under extra stress coping with the temperature change meaning your immune system may be struggling to cope. Add that with being surrounded by people sneezing and sniffling their way through coughs and colds means we need to work extra hard to ensure we don’t get struck down with the dreaded winter flu and associated bugs ourselves.

Here are my top tips for a healthy immune system.

Coconut Oil. Coconut Oil is a healthy saturated fat which contains monolaurin made from lauric acid, a medium chain triglyceride which has been widely researched for its anti microbial and anti fungal properties. Anyone who knows me knows I pipe on about this stuff all the time stating that it is just magic! From my own experience when I worked in an office I used to come down with every cough and cold going until I started putting a spoon of this in my porridge. I became superhuman (well almost) and managed whole winters without a sniffle. It is also very rare for me these days to be struck down by flu considering the amount of training, time outdoors getting drenched, muddy and being surrounded by ill people I do. You can get it in health food shops but I find it easier to order online.  http://www.theproteinworks.com/products/food-snacks/foods/organic-virgin-coconut-oil.html.

Eat plenty of leafy greens. Dark Green vegatables i.e. kale, spinach and broccoli are rich in iron which helps our body to absorb vitamin C, which most of us know is vital for a strong immune system. So we need to stock up on iron to ensure our body can absorb the nutrients it requires. Also scientists have found that eating leafy greens stimulates the production of an immune cell called innate lymphoid cell. This cell helps in protecting the body from invading pathogens and help with the balance of good and bad bacteria in the intestine.

Oats. Oats are rich in selenium and beta glucans which are nutrients that support your immune system. Oats also help to control healthy bacteria in the intestine which again supports your immune system. And I don’t think there is a better way to start a cold, wintery day than with a bowl of hot porridge and some berries-yum! And I will let you in to a secret……..Ready Brek is totally fine-ssshhh!

Mushrooms.  Mushrooms, particularly shiitake, maitake and reishi contain immune boosting polysaccharides including previously mentioned beta glucans which support the immune system, they also have anti vital (again good for immunity) and anti cancer properties. Add them to soups, casseroles etc.

Green Tea.  Research has found that drinking green tea has an active polyphenol (EGCG) that has the ability to increase the number of regularatory immune support T Cells, these improve immune function and reduce inflammation in the body.

Yoghurt and Kefir. Your digestive tract contains around 60 percent of your immune systems cells. This makes it extra important to maintain a healthy gut. Including fermented foods in your diet like natural yoghurt (the plain stuff that doesn’t need an ingredients list!) and kefir can help to maintain a healthy bacteria which helps to decrease the number of harmful bacteria and stimulate immune cell production.  Try having some natural yoghurt and fruit for breakfast or as a dessert.

Orange fruit and vegetables. Butternut Squash, Sweet potato, Carrots, Oranges etc. Orange flesh fruit and vegetables are jam packed with carotenoids, vitamin A and C all essential for immune function. Vitamin A also has anti viral properties and is vital in supporting the cells of the skin, gastrointestinal tract and lungs – your main barriers against invaders. Try making a sweet potato soup-maybe I will send you my recipe!

Salmon and other Oily Fish. Oily fish contain essential fatty acids which among other things maintain the cells in your gut.  Also, research from the Michigan state university found that omega 3 docosahexaenoic (say that after a drink!) acid increases activity of immune cells specifically white blood cells (the important ones for immunity).  Salmon is also a good source of vitamin D which is again essential in maintaining optimum immunity.

 

Whey Protein. Quality whey protein provides your body with all the key amino acids it needs to support  immune boosting anti oxidants that provide fuel for your systems cells. It also contains immune enhancing constituents such as immunoglobulins and lactoferrin needed for tissue repair and a healthy gut. I get mine from these guys as compared to many on the market they have very few additives. http://www.theproteinworks.com/products/protein-shakes/whey-protein.

Citrus Fruits. Citrus Fruits are packed with vitamin C, which makes immune cells stronger and helps the immune system identify and attack invaders. It also helps make interfon (please say this in a superhero style voice!) which is part of your bodys natural defence system enabling you to fight off infection. You should try to up your intake of these through winter as high levels can seriously help to prevent flu. Other good sources include berries, kiwi and red peppers.

Nuts and Seeds. These have many benefits but particularly relevant is the Vitamin E Content.  This anti oxidant protects our fatty tissues and cell membranes from damage whilst fighting infections. Add a handful of sunflower seeds to your porridge or snack on a handful of almonds mid afternoon.

Honey and Bee propolis. Honey and Lemon is tea is a common sore throat remedy. This is because the honey helps to coat the irritated membranes and soothe the cough whilst also having antimicrobial properties. (The lemon helps draw out toxins).  Bee propolis is also known for its anti microbial and immune enhancing properties. Bee propolis can be taken in a capsule form I recommend  http://www.michelleunsworth.flppro.biz/ .

Raw Cacao. Yes, that is chocolate but it’s not your standard dairy milk. Raw cacao is rich in anti oxidants that help to combat free radicals-pesky menaces that suppress your immune function. It is also packed with zinc which has anti viral properties. Research has also shown that taking Zinc within 24 hours of the onset of a cold can lessen the severity. Other good sources include nuts, seeds, oysters and meat.  But I’ve said chocolate so here’s my permission to eat it. http://www.therawchocolatecompany.com/

Garlic. Garlic is anti bacterial, anti viral, anti fungal …..and anti social! For optimum immune boosting power garlic should be fresh and crushed  which helps to convert the active chemical allicin to its active form. Add it to soups, stir fries or anything else you fancy (garlic bread does not count-unless you make the entire thing including bread from scratch, in which case I guess we can let it slide)

 

And if you do get struck down, take 1000mg of vitamin C 4-5+ times per day and your symptoms will clear up much faster-trust me I’ve tried this and my cold ran screaming within a day!

 

 

Fitness Blog 3

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sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis

dapibus condimentum sit amet a augue. Sed non neque elit. Sed ut imperdiet nisi. Proin condimentum fermentum Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis

Fitness Blog 4

Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis

dapibus condimentum sit amet a augue. Sed non neque elit. Sed ut imperdiet nisi. Proin condimentum fermentum Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a

sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis

dapibus condimentum sit amet a augue. Sed non neque elit. Sed ut imperdiet nisi. Proin condimentum fermentum Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis

Fitness Blog 5

Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis

dapibus condimentum sit amet a augue. Sed non neque elit. Sed ut imperdiet nisi. Proin condimentum fermentum Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Duis sed odio sit amet nibh vulputate cursus a

sit amet mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non mauris vitae erat consequat auctor eu in elit. Clatss aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Mauris in erat justo. Nullam ac urna eu felis