Healthamania: July 2015

5 Natural ways to Balance Your Hormones

By Joe Success - 2:56 PM

Have you ever wondered why you get sugar cravings before your period or cry over nothing? Or perhaps you can’t sleep and suffer the odd migraine. Your haphazard hormones could be to blame, and when they’re out of balance, life can be hell.

Hormones are the chemical messengers that travel via our bloodstream to every organ and tissue, and regulate processes in the body; they’re involved in everything from growth and metabolism to reproduction and mood, and include the main sex hormones oestrogen, testosterone and progesterone, plus melatonin (sleep), cortisol (stress), adrenaline (fight or flight) and thyroid (metabolism).

An imbalance can be caused by nutritional deficiency, impaired liver function, hypothyroidism, stress and intake of xeno-oestrogens. Symptoms can include weight gain, anxiety, mood swings, painful breasts, depression, cravings, bloating, thyroid issues, insomnia, hirsutism, vaginal dryness, hot flushes, headaches and migraines, night sweats, rosacea and acne.

1. Limit your caffeine intake

I love coffee, a lot, but the truth is that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved too like pregnancy, presence of toxins, beneficial fat imbalance or stress. Cut down the coffee if you can, or replace with beneficial herbal teas. If you can’t or won’t cut the coffee, use it as a way to sneak in your beneficial fats by adding 1 tablespoon coconut oil to each cup and blending in the blender to emulsify. It is like a latte but with healthy fats! Here is the recipe I use and the only way I drink coffee.

2. Consider the use of herbal remedies

In my practice, the Ayurvedic herb shatavari has been useful for both menopausal hot flashes and PMS associated with irritability and mood swings. Other herbal remedies have also proven helpful for both physical and psychological symptoms. As each individual is different, always speak with a trained practitioner before using herbal remedies.

3. Eat coconut oil and avocado

Eating a variety of foods high in short, medium and long chain fatty acid is key to keeping your hormones in check. Not only are these essential fats fundamental building blocks for hormone production, but they speed up your metabolism and promote weight loss. My four favorite foods packed with healthy fats include: coconut oil, avocados, grass-fed butter and wild-caught salmon.

4. Get more sleep

Unless you get seven–eight hours of sleep every night, you’re doing your body no favors. Lack of sleep and sleeping at the wrong time actually may be the worst habits people have that disturb hormone balance. Why? Because hormones work on a schedule! Case in point: Cortisol, the stress hormone, is regulated at midnight. Therefore, people who go to bed late never truly get a break from the sympathetic flight/fight stress response, which has led to widespread stress-related health disorders in our country. To maximize hormone function, get to bed by 10 p.m. Endocrinologists (hormone experts) claim that one hour of sleep between 10 p.m. and 2 a.m. is equal to two hours of sleep before or after these time slots!

5. Lift heavy weight

While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges you, but make sure to get help with form and training if you haven’t done these before as bad form can be harmful!

0 Comments

abs

BLAST YOUR ABS AT HOME

By UNKNOWN - 6:23 PM

The routine is composed of 5 abdominal exercises carefully chosen to hit both the upper and lower abs. You will note that no direct oblique work is present. The reason for that is the fact that direct oblique work only leads to a wider waistline.

So having said that, below is the list of the Magnificent FIVE:

EXERCISE 1 SIT-UPS

PRIMARY TARGET: Upper AbsSECONDARY TARGET: Lower Abs and Obliques

Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture (I am assuming that you are doing this routine at home).
Place your hands by your chest.
Flexing your abdominals, raise your torso until you are in nearly a sitting position.
Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 2 LYING LEG RAISE+CRUNCH

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support.
Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 3 KNEE-INS

PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques

Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
Keeping your knees together, pull your knees in towards your chest until you can go no farther.
Keeping the tension on your lower ab muscles, return to the start position and repeat the movement until you have completed your set.

EXERCISE 4 TOE TOUCHERS

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.
Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support).

EXERCISE 5 REVERSE CRUNCH

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support.
Slowly bend your legs at the knees bringing them towards your chest.
Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
Return your legs to the starting position and bring your torso back to the floor.

FREQUENCY

You may perform this routine a minimum of 3 days per week with the maximum being every day.

However, keep in mind that you will not get to see your abs unless you are eating slightly less calories than your body burns. Remember that I am not talking about starvation here.

I am referring to 5-6 small meals a day (for men) and 4-5 small meals (for women) composed of roughly 40% carbs, 40% Protein and 20% Fats each (people with higher metabolisms may need a bit more carbs).

In addition, ensure that you are doing at least 3 days of cardiovascular work.

MODIFICATIONS

If you cannot do an exercise due to lower back injuries for instance then feel free to substitute it for an exercise that does not bother your back.

If on the other hand, you have a healthy lower back and would like to add a bit of mass to your abs, I would just do the routine three times a week and use some resistance in the exercises.

NOTES

Please remember that if your diet is not dialed in neither will be your abs no matter how much cardio or exercise you do. So stick to your diet, weight train hard, and bomb those abs.

Come Spring and Summer and we guarantee that if you have paid your dues you will have a better midsection than the one you have now.

0 Comments

beauty

7 Ways to Enhance Beauty with Organic Honey

By Joe Success - 4:28 PM

Utilizing honey as a beauty product is an old tradition, it was used in every civilization in one way or another. People today have forgotten about the enormous beauty uses of honey. It has been replaced by costly commercial products which are less effective and – in most of cases – could jeopardize your beauty in the long run. That’s being said, we decided today to enlighten our lovely readers about the different beauty uses of honey.

1. Facial cleanser

Honey is good at dissolving makeup residue, especially when mixed with a gentle oil. Combine honey and jojoba OR coconut oil to create an easily spreadable texture. Rub it into your skin, avoiding eye area, to loosen makeup and unclog pores. Rinse with warm water.

2. Scar fader

Honey is said to lighten skin, and its anti-inflammatory and antibacterial compounds help to decrease the appearances of scars and increase healing and tissue regeneration. The hydrating properties of honey and coconut oil or olive oil will also help revive skin cells, while regular, gentle massaging will increase circulation to aid skin recovery and cell turnover.

3. Skin exfoliate

By adding sugar or coffee grounds to honey you can make a great body or face scrub. It is very easy to make, just combine 2 tablespoons of sugar/coffee to 2 tablespoons of honey. Rub the mix onto your skin using circular motion and rinse it with warm water. This simple steps will help get rid of the dead skin cells on your body.

4. Remove unwanted hair

Honey is also used to make DIY wax. Mix one tablespoon of raw honey with one teaspoon of lemon juice and three tablespoons of brown sugar. Boil the mixture until it turns brown, wait until it cools slightly and add a thin layer to the skin with a Popsicle stick.

5. Sunburn treatement

Honey restores hydration to the deepest layers of sun-exposed skin—and both honey and aloe vera contain powerful anti-inflammatories to calm burned skin and aid recovery.

6. Hair shine boosting

There are two options. 1) Combine a spoonful of honey with a quart of warm water. Rinse through hair after shampooing. Let it condition for an hour, then rinse. 2) Mix 1-1/2 tsp honey with 5 cups warm water. Rinse through hair and leave on. Dry and style as usual.

7. Skin lotion

If you’re feeling that dry winter skin coming on, mix a spoonful of honey with a teaspoon of olive oil and a squeeze of lemon juice (a natural skin brightener). Apply this lotion to dry areas and let sit for 20 minutes. Wipe off with a warm washcloth.

0 Comments

abs

WHAT WOULD TAKE TO LOSE WEIGHT? 7 HARD TRUTHS YOU NEED TO KNOW

By UNKNOWN - 3:11 PM

You don’t need us to tell you that losing weight — and keeping it off — is hard. About 80 percent of people who lose weight gain it all back, and sometimes more, within a year, experts say.

But understanding why weight loss is so difficult can help you stop beating yourself up over every little setback, and increase your chances of success.

Forget the gimmicks, and come to terms with these difficult weight-loss lessons.

Hard Truth No. 1: Your Body Works Against You

It’s not your imagination. When you try to lose weight, you’re not only fighting your cravings, but also your own body.

When you lose body fat, you decrease the hormone leptin, which signals your brain that you're full, and you increase the hormone gherlin, which stimulates hunger, Australian researchers found.

The bad news is that this hormone imbalance continues long after dieters succeed at weight loss, making it even harder for them to keep the pounds off.

But if you try to cut too many calories for weight loss, your body will go into hibernation mode so that you don’t starve, and your metabolism will slow, Sarah Dolven, MD, an endocrinologist in Charleston, S.C. explains.

It's also important to realize that once you reach your weight-loss goal and start eating a little more again, the pounds can come back pretty quickly, so it’s smart to increase your calories gradually.

Hard Truth No. 2: There Are No Quick Fixes

Wishing you were 30 pounds lighter in time for your high school reunion next month will not make it so, and there are no magic pills or miracle cures that can make it happen.

“When you’re trying to lose weight, it’s hard to be patient,” says Mark Pettus, MD, chief of medicine at St. Peter’s Hospital in Albany, N.Y., who also developed and teaches the Healthy Living program at the Western Massachusetts Kripalu Center for Yoga and Health in Stockbridge.

But you have to be patient because quick starvation diets canwreak havoc on your metabolism, damaging your weight-loss efforts for the long term.

As you start your diet, remember that slow and steady weight loss is the easiest to maintain, Pettus says, and aim for one to two pounds of fat loss each week.

Hard Truth No. 3: Exercise Can't Conquer All

Yes, exercise helps you lose weight and keep it off — the National Weight Control Registry reports that people who maintain their weight loss exercise for at least 60 minutes most days — but it’s nearly impossible to lose weight from exercise alone, Pettus says.

Just do the math: A 135-pound person biking 60 minutes at 12 miles an hour will burn 369 calories. You can put all that back on with just a post-workout protein bar.

To lose a pound of fat, you have to burn 3,500 calories more than you consume, so you can see how hard it is to exercise your way through a poor diet.

Instead, you have to watch what you eat and exercise, Pettus says. If there’s any “magic” to dieting, it’s in that combination.

Hard Truth No. 4: Diet Supplements Don't Work

Those little pills that claim to supercharge your metabolism are tempting, but there’s little evidence that they work.

After a review of thousands of dieters, researchers at Beth Israwl Deaconess Medical Center in Boston found that liquid diets, fad diets, and over-the-counter supplement were not linked to weight loss.

So what worked? Portion control, regular exercise, and group support. As Dolven says, "nothing replaces a low-calorie diet and exercise for weight loss."

Hard Truth No. 5: Fad Diets Don't Work

Grapefruit. Maple syrup. Cabbage. Apple-cider vinegar. Juice. All these “miracle” diets are supposed to help you melt pounds and trigger fat burning.

The hard fact: Not only is it hard to lose weight on fad diets, but also they can be so restrictive that they’re almost impossible to follow, and they can damage your metabolism.

When it comes to weight loss, Dolven warns that if it seems to be too good to be true, it probably is.

Not to belabor the point, she says, “but the key to weight loss is to be diligent about eating quality calories and staying physically active.”

Hard Truth No. 6: One Diet Doesn't Fit All

Every body is unique, so the diet that works for your friend, your co-worker, your mother, or your sister might not work for you.

When looking at how best to lose weight, consider your health and family history, your metabolism, your activity level, your age, your gender, and your likes and dislikes.

When you’re dieting, it’s important to allow yourself some foods that you enjoy, Dolven says, or else you’ll feel deprived and be less likely to stick with an overall healthy eating plan.

For weight-loss success, tailor your diet to your body and accept that one diet won’t work for everyone.

Hard Truth No. 7: He Can Eat More Than She Can

It doesn’t seem fair, but men can eat more than women and still lose weight.

That’s because men tend to naturally burn more calories than woman, thanks to their larger size, muscle mass, and elevated levels of the hormone testosterone, which promotes muscle growth.

Plus, the male body is genetically designed for more muscle and less fat than the female body because men do not have to store the energy required to bear children.

Once you come to terms with this fact and start eating less than your male partner or friends, the scale will thank you.

0 Comments

fitness

7 Habits of Highly Fit and Lean People

By Joe Success - 10:24 PM

Many people assume there's some mystifying secret to weight loss. When looking at fit celebrities, and even neighbors or co-workers, men and women commonly ask: “What’s their secret?” or “How can I look like that?” While searching for these “secrets,” people often overlook the simplicity of adopting healthy lifestyle habits that support a slim waist and healthy weight. While different strategies work for different people, scientific evidence indicates that individuals who effectively maintain a lean shape over time stick to similar eating and activity habits. Other than a few genetic variations, there aren't many physiological differences between you and your slim neighbor – it all comes down to habits that promote a healthy weight. If you're attempting to lose weight, use your healthy counterparts as inspiration. If they can do it, so can you. Use these 13 healthy habits as a road map to achieving a healthy, lean figure.

1. Keep it real

You can't go from couch potato to Iron Man racing. At least not quickly. Yoga guru and author Sadie Nardini (The 21-Day Yoga Body, Random House), says a friend's relationship advice inspired her fitness routine. "Don't act like today is all you have," the friend advised. "Assume 30 years." For Nardini, that means making fitness part of her everyday life rather than trying to add yet another thing to the to-do list. "Make your fitness routine an organic part of your lifestyle," she says. "Create each day (or so) around something healthy you can fit in without having to make sweeping changes. Start naturally. After work, go for a walk. Or do 20 minutes of yoga that challenges you without overwhelming your body. Increase if and when it feels possible, but allow yourself to look at the big picture, and take actions that will benefit you for the long run, not just the smaller moment at hand."

2. Pair up

Sometimes you need that extra kick. "I met someone who I had to work really hard to keep up with," says Chelsey Magness, a professional acrobat. "I wanted to see how long it would take until [he was] working hard to keep up with me." She says that training, playing and exploring together helps them stay fit as a couple, physically as well as mentally and emotionally.

3. Eat a smart breakfast

Individuals who start their day off with breakfast have a reduced risk of weight gain. In a study that included 20,000 middle-aged men, researchers found that breakfast consumption was inversely associated with weight gain over 10 years. That might explain why 78 percent of individuals from the National Weight Control Registry report eating breakfast every morning. Don’t settle for a small granola bar to fill you up. Get in the habit of eating a smart breakfast, meaning one that is substantial enough to fuel your energy all morning. Smart breakfast choices include a good balance of healthy fat, lean protein and carbs, like an egg white omelet cooked with olive oil and sauteed spinach.

4. Workout no matter what!

A short gym routine is better than nothing if you're really strapped for time or just plain exhausted. If you don't have time to get to your gym but have 15 minutes before you have to shower to go meet your friends for dinner, do jumping jacks to Taylor Swift or something. You'll feel better, especially if you spent your day sitting at a computer listening to Taylor Swift and thinking about how you should really leave work in time to get to the gym. (But then, well, didn't.)

5. Find pleasure in the process

Masterpieces aren’t created in a day. Literary classics aren’t manifested overnight. Weight loss isn’t accomplished in a week. All remarkable feats take time and patience, and become realities through a series of small, simple steps. Individuals who thrive in life and fitness know that chasing short cuts and seeking the easy way are just temporary bandages for their problems. Just as a levee will eventually break under a certain amount of pressure, your stop-gap "bandage" will eventually unravel.

6. Set goals

A journey of a thousand miles begins with a single step. The same is true of fitness. "Setting short-term goals allows you to stay motivated," says former professional ice skater Jason Cotnoir. But he's quick to add, "leave yesterday behind. Don't let your past missteps affect your present. Many people get discouraged if they miss a workout or eat something they were trying to avoid. When this happens, people tend to feel like a failure [which] can quickly derail you from your goals. It's important to know that you can only control what happens today!"

7. Don't wait for occasions

If you only rush to the gym six weeks before you have a tight dress to wear to a party (or your wedding or somebody else's wedding) you'll kill yourself trying to meet unrealistic goals and feel miserable and down on yourself and be no fun at all. Then when it's all over, of course you won't want to go back to working out! Fitness is a lifestyle, not an exercise in vanity.

0 Comments

for women

CAN CAFFEINE HELP YOU LOSE WEIGHT?

By UNKNOWN - 6:34 AM

Coffee is very controversial when it comes to weight loss. Some say that it can be of benefit to dieters, while others say that it can be detrimental to a weight loss plan.

In fact, coffee most likely has both positive and negative effects on weight loss, depending on how it's consumed and other factors.

How Coffee Can Help a Diet

Coffee contains caffeine which is a stimulant. It can enable people to feel more alert and help them to be more active, leading to weight loss. It may also act as a mild appetite suppressant.

Drinking coffee during the afternoon or after dinner can help to reduce cravings for snacks or sweets, by filling the stomach and suppressing the appetite, without the addition of calories.

Coffee might also stimulate your metabolism by increasing your rate of thermogenesis (how your body burns calories to create heat and energy). However, this is only a slight increase and studies have not shown it to have a very large effect on weight loss.

Coffee is often claimed to be a diuretic, but studies have shown that drinking it in moderation does not lead to water loss.

Indeed, drinking coffee increases your fluid intake by the same amount as drinking water, which might make it easier for those who love coffee but dislike water to keep their fluids up.

While coffee has been said to increase insulin resistance which can lead to overeating and eventually might turn into diabetes, recent studies have shown that coffee itself is not the cause of the insulin resistance.

The sugar often used in coffee is more likely a factor, as well as other unhealthy lifestyle choices. In fact, some have suggested that coffee, which contains antioxidants, may in fact raise insulin sensitivity, although this hasn't been proved.

How Coffee Can Harm a Diet

When you drink too much coffee, the caffeine can increase stress levels which might lead to overeating.

It can also promote insomnia, which might also lead to a higher consumption of calories. However, coffee contains other chemicals which stimulate the production of cortisone and adrenaline.

These chemicals increase stress levels, and cortisone has been linked with an increase in abdomen fat, which causes more health concerns than fat in other areas.

Coffee itself has very few calories and no fat, but people rarely drink it without something added to modify the taste.

Even a shot of flavored syrup can add calories to a coffee, and some of the more creamy and elaborate concoctions can have as many calories as an entire meal.

Milk and cream are also very high in saturated fat, which not only contributes calories but is also dangerous for your health. Too much saturated fat can lead to heart disease.

The effects of coffee on weight loss don't seem to be enough to radically cause people to gain or lose weight.

The best advice is to consume coffee in moderation if desired, and to be aware of the effects it has on you, in order to take advantage of them.

CAN CAFFEINE HELP YOU LOSE WEIGHT?

You've probably noticed that caffeine is a staple ingredient in many popular diet pills as well as homemade fat-burning stacks. And you've probably also heard experts suggest that you drink coffee or other caffeinated beverages to help you lose weight.

All of this begs the question, can caffeine really help you lose weight?

The answer is yes. And it primarily helps you lose weight in two ways:1

1.BY BOOSTING YOUR METABOLISM

Ingesting caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream.

This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine boosts your metabolism slightly and helps you burn fat.

2.BY GIVING YOU AN ENERGY BOOST

If there's one thing that everyone knows about coffee and similar beverages and pills, it's that caffeine is a stimulant. It increases alertness and wards off drowsiness temporarily, which means that you can perform certain tasks for longer.

However, this isn't just limited to mental tasks. This includes physical tasks as well, such as running or lifting weights. This means a little shot of caffeine can give you the energy you need to give 100% during your workout.

And giving 100% in the gym means you'll get the results you want more quickly.

So now that we've established that caffeine can indeed help you with your weight loss efforts, that brings us to the next question.

HOW MUCH CAFFEINE DO YOU NEED?

This is a bit tricky to answer, since different people react to caffeine in different ways. I'm sure you know what I'm talking about - some people drink one cup of coffee and they get all hopped up for hours.

Others can drink cup after cup all day long with seemingly very little effect.If you don't regularly ingest a lot of caffeine, then a couple hundred milligrams will likely produce noticeable effects.

You may want to start with 100 milligrams to see how it goes, then up your intake to 200 milligrams. You can then increase the dose by 50 milligrams if you're still not feeling any effects.

You can get your caffeine in various forms, including:

Pills
Energy drinks
Coffee
Tea
Various foods
Shampoos and soaps (No kidding!)

TIPIf you're someone who drinks a lot of caffeine and thus you have a high tolerance for it, you may want to consider first breaking your addiction and letting your body get used to no caffeine for a while. That way, when you eventually do ingest a small amount of caffeine you'll actually benefit from the effects.

BUT HERE'S THE PROBLEM

Unless you're taking your caffeine in pill form or in a standardized liquid, it's hard to tell how much caffeine you're actually getting. Coffee has considerably more caffeine than tea or chocolate.

However, different coffee brands and even different roasts have varying levels of caffeine, so it's difficult to say for sure exactly how much caffeine is in each cup.

A good rule of thumb, however, is to figure that each cup of coffee has about 80 to 125 milligrams of caffeine.

As such, if you want to ingest your caffeine through coffee, start with just one cup to see how you feel. If needed, you may drink a cup or two extra to boost your energy and alertness.

Personally, I sometimes like to add coffee to my protein shake. It's tasty and gives me just the boost I need to have a great workout!

0 Comments

5 Natural ways to Balance Your Hormones

1. Limit your caffeine intake

2. Consider the use of herbal remedies

3. Eat coconut oil and avocado

4. Get more sleep

5. Lift heavy weight

BLAST YOUR ABS AT HOME

EXERCISE 1 SIT-UPS

EXERCISE 2 LYING LEG RAISE+CRUNCH

EXERCISE 3 KNEE-INS

EXERCISE 4 TOE TOUCHERS

EXERCISE 5 REVERSE CRUNCH

FREQUENCY

MODIFICATIONS

NOTES

7 Ways to Enhance Beauty with Organic Honey

1. Facial cleanser

2. Scar fader

3. Skin exfoliate

4. Remove unwanted hair

5. Sunburn treatement

6. Hair shine boosting

7. Skin lotion

WHAT WOULD TAKE TO LOSE WEIGHT? 7 HARD TRUTHS YOU NEED TO KNOW

Hard Truth No. 1: Your Body Works Against You

Hard Truth No. 2: There Are No Quick Fixes

Hard Truth No. 3: Exercise Can't Conquer All

Hard Truth No. 4: Diet Supplements Don't Work

Hard Truth No. 5: Fad Diets Don't Work

Hard Truth No. 6: One Diet Doesn't Fit All

Hard Truth No. 7: He Can Eat More Than She Can

7 Habits of Highly Fit and Lean People

1. Keep it real

2. Pair up

3. Eat a smart breakfast

4. Workout no matter what!

5. Find pleasure in the process

6. Set goals

7. Don't wait for occasions

CAN CAFFEINE HELP YOU LOSE WEIGHT?

How Coffee Can Help a Diet

How Coffee Can Harm a Diet

CAN CAFFEINE HELP YOU LOSE WEIGHT?

1.BY BOOSTING YOUR METABOLISM

2.BY GIVING YOU AN ENERGY BOOST

HOW MUCH CAFFEINE DO YOU NEED?

BUT HERE'S THE PROBLEM

About me

Follow Us

Sponsor

recent posts