Fit with HIT

 

One of the most talked about, but seldom acted out, components of our lives is fitness.  The media is constantly bombarding our senses with advertisements that promise us that we could be 2 dress sizes smaller in a week, simply by following a magic diet plan. As a fitness professional, I am often left feeling frustrated by this type of misleading information. I call this the Magic Wand syndrome. Would it not be absolutely fabulous if the Princess Fairy Godmother could simply wave away all the years of lack of exercise and overeating! Women are under a tremendous amount of pressure to look great, succeed in business and raise well groomed, perfectly behaved children. Sometimes the end result is that women put themselves last on their to-do list.

The following is a scenario to which I am sure most women will relate to. You finally make it through the hectic holidays and you declare that “starting” in January you are going to join a gym and go on a diet.  Step one of your plan is to join a gym and start exercising. You join the gym and your first week or so you feel excited about the exercise. Then around week three some conflicts start to arise. You have to take mom to the doctor, your children have dentist’s appointments, the boss asks you to stay late and next thing you know an entire month has gone by and your fitness plan is in the gutter. The diet was going well until you had 3 birthday parties at work and that family barbeque. You are left feeling defeated and maybe you just give up “till things return to normal”. But, Normal never seems to come knocking and another year goes by and here it is January again and you are 10 pounds heavier and can barely breathe going up the steps! Your back is bothering you, your shoulder is stiff and your clothing now has built in forgiveness (also known as lycra). Holy-moley, who is that woman in the mirror?

The good news is that you do have the power to be the best you. It is easier than you think and does not require you to join a gym or sign up with a diet company. The four components to fitness are muscular strength, muscular endurance, flexibility and cardiorespiratory. This article is going to focus on cardio and strength, these two components are vital to our health. Heart disease is the number one cause of death among women and osteoporosis is also a serious issue for women. By focusing on the cadiorespiratory system and strength training, we have the ability to empower our bodies for longevity and health.

There are some simple fitness plans that most women can manage and walking is the best place to start. Yes, I know that is so obvious, but I am not talking about strolling down the beach in your flip-flops! I am talking about walking at a pace that elevates you heart rate to at least 60-70% of your maximum heart rate. How do I do that you ask? Simple take 220-your age, no cheating ladies, and then multiply that number by 60 or 70%. So for me that is 220-47 (and proud of it) which equals 173 x .70 = 121. My target heart rate at 70% is 121. Taking your pulse at the wrist is the simplest method to obtaining your heart rate. Place the tips of your index and middle fingers (not the thumb) and place them over the artery of the wrist, which is located just below the thumb, at the point where your hand ends and the wrist begins! Count the number of thumps for 30 seconds and then multiply by 2. Viola! You have just succeeded in taking your pulse! If I counted 60 thumps in 30 seconds, then my heart rate would be 120. Exercising within your target heart rate is one way to determine if you are working your cardiovascular system within safe parameters. Exercising over your target heart rate (THR) places your heart at risk and working under your THR does not place enough stress on the cardiovascular system to obtain optimal benefit from the exercise.

FAST FORWARD ……

It seems almost surreal that I wrote this article almost 5 years ago, and nothing much has changed in the fitness world since then. Boot camps and P90X are probably responsible for introducing the concept of HIT training (High Intensity Training), and while this type of training was introduced years earlier under a different set of letters…EPOC (Excess Post-Exercise Oxygen Consumption) the relevancy remains an important component of fitness. However, it is my belief that when you take a person who has done zero exercise and plop them into this type of intense training you will end up with injuries and disappointment. My clients know I am not a big fan of boot camps…we are not at war with our bodies. War implies a struggle and a win/lose mentality. Feeling like you are going to “toss your cookies” does not mean you had a great workout, it means you went past your bodies ability to physiologically handle what you just forced it to do. In the real world boot camps are for bodies under 30, I’d like to see the armed services conduct a boot camp for sedentary 50 year olds.  I think what draws people to this type of training is that it’s fun, you don’t have to be doing some boring chest presses at the gym while sitting on your butt. Who can argue with that? So to all my readers involved in some type of HIT training I commend you for getting off your butt and offer these words of wisdom that I am stealing from an aerobic instructor who says at the start of her class “ It’s your body, you’re the one who has to walk around in it tomorrow not me”. In other words…be mindful of when things start to feel like tomorrow your going to be thinking about a knee replacement or shoulder repair.

If you are thinking about starting a exercise program but have done nothing since gym class 20 years ago, do your body a favor and take it for a walk first before you enter it into the race. The concepts of HIT can be applied to any exercise, just up the intensity and volume of what your doing. Add in 30 second clips of speed walking if you’re on a fitness walk or even on an elliptical. In the above article I talked about strength and cardio, but I left out the component of power. Power is what we need when you have to pull open a stuck door or jump over a ravine. This is why boot camps are so great…as ravine jumping is a needed skill in Florida…as is climbing a rocky mountain.  Practice some push ups, squats and lunges at home before taking a class that is going to demand 100 of them in 2 minutes, give your body a heads up, it’s only fair.  For those of you considering starting your fitness career with a boot camp, please use caution and common sense otherwise you’ll be injured and discouraged very quickly. My advise is do not get stuck with one form of exercise, mix it up. Walk, take a dance class, play tennis, lift some weights, paddle a kayak or hit an imaginary volleyball on X-Box Kinetic. If you pick something and it sucks…move on to something else. Please don’t quit, your life depends on it.

 

Posted in Uncategorized | Leave a comment

Seven Key Steps for Goal Setting

 

This week I want to help you with designing your goals and how to implement change. Contemplating change can take days, weeks, months and even years. Maybe you have thought about fixing your diet or starting an exercise schedule but it just seems too daunting of a task. Where do you start, how can you fit this into your life and what is it I am exactly looking for in the end. The most common thing I hear is “ I just want to be healthy”. That’s a pretty broad statement as good health can mean many things to many people. I want a job means many things to many people, I want a car, I want…yes we all want something and what that something is means something different to everyone.   Vagueness leads to failure because you haven’t really gotten down to the buisness of being specific. If you want a new car I am pretty sure you have an idea of how much money you can spend and what style you want. I want to be healthy and for me that means eating more fruits and vegetables and reducing stress through exercise. For you maybe it mean drinking more water and reducing your cholesterol. It’s a great thing to aspire to good health but just like many things in life without a roadmap and points of destination you’ll be going in circles. This is why it is so important to be very specific about what exactly your goal is and then to have a written plan that takes into account your life demands and limitations.

There are Seven Steps to effective goal setting.

  1. Set appropriate goals. Within this first step actually lie three important steps. One you should set your goals systematically which means you select them based on your most important need first. If your blood pressure is sky high, maybe starting a simple walking plan is a number one priority to getting that disease under control. Within your selection of goals is the second step, which is, be prepared to adjust these goals based on situations or limitations. If you sprain your ankle and can’t walk, what’s your backup plan? And third, set goals that have some degree of difficulty. The reason for this is most of us feel successful when a task is a bit of a stretch…making it an accomplishment. The degree of difficulty has to be realistic otherwise you’ll feel like a failure and quit. I would love to run a Marathon, it will never happen. I could attempt it, but about 15 miles in my knees would snap off. Just because every magazine on earth tells you this is the ultimate goal doesn’t make it true for you.
  2. Develop goal commitment. If you say your going to do it then do it. If you promised your BFF that you would help her out by picking her kids up Mon, Tues and Friday are you going to do it for a couple times and then quit because you didn’t feel like it? Probably not. Promises you make to other people carry the same level of importance as the ones you make to yourself. The difference between successful people and those who struggle is really one thing. Successful people just don’t quit when things get tough. It’s harsh but toughen up, otherwise you’ll be bruised every time things go squirrelly.
  3. Evaluate barriers to goal attainment. That simply means as I said before, when you are setting a goal write down the things that have the potential throw up a detour. Identify potential barriers and create strategies to deal with them.  I think the most obvious barriers tend to be work and family. These are 2 things you can’t get rid of usually without poverty or jail time, so it’s best to strategize around them. You keep your job and your family still loves you.
  4. Construct an action plan. A goal is nothing without a plan. I can say I am going to make a million dollars, but if I have no plan other than wishful thinking based on the Lottery…I’m pretty sure it ain’t gonna happen. Avoid wishful thinking unless you have special powers that come with a magic wand.
  5. Obtain feedback. Share your goals to some trusted friends and family whom you feel will evaluate how you’re doing with your goals.  Athletes depend on “atta boys” and lot’s of high fives. Get some people on your team willing to smack your hinny with a “ well done”.
  6. Evaluate goal attainment. Mostly this statement means track your progress. Write this stuff down so you can literally see the results on paper and if something isn’t working maybe you can go back and tweak what’s not working. I have a crappy memory and it’s my belief that most of us have at least a selective memory.  I have a calendar on my desk. Every day I write down my weight, mood and what exercise I did. Generally I have a plan for my week, but the act of writing it down makes it real and I can go back months to see what I was doing. I am not saying everyone needs to jump the scale everyday, I just know it helps hold me accountable. I write down my moods because for me I can very thrown off by attending one too many pity parties or hormonal disturbances. I can literally track this and kind of be prepared, plus it helps me warn the husband of upcoming doom and sour faces.
  7. Reinforce goal achievement. When I run a 5K and walk away with a medal I am encouraged to do it again. That’s also why races give you a T-shirt. You do something good, you get something. You achieved a goal…go get something. Get a new car, a new diamond or maybe just some new sneakers.  Sure the real prize is knowing you accomplished something that wasn’t easy, took effort, time and sacrifice.  But some of us really, really, really like it when we “get” something. Like a new Nano…or iPad…or a vacation to Hawaii?

This is the year you don’t leave your life to random choices, this year develop a plan. Really put some thought and effort into what you think is going to help you achieve your goals. It’s not about buying a magic pill, exercise video and some Lean Cuisines.  Now go out there and score!!! Whoop-Whoop!

 

Posted in Uncategorized | Leave a comment

Out-Takes

 

Well here we are approaching the end of the year and finishing up the Holiday season. I don’t know about the rest of you but December always ends up as one giant blur for me. I always think I am going to chill out and enjoy the festive season but let’s face it, I have a type A personality that sucks at relaxing and not perfecting. Perfect gifts, perfect wrapping, perfect cocktails, perfect outfit, and perfect house talk about a workout! People love to tell me that I don’t have to make everything perfect, well like DUH as if I don’t know this, I just can’t help myself. To know me is to tolerate me.

And this leads me straight into my thoughts for today and tomorrow and the rest of our lifespan. Recently I made a short Kettle Bell video titled “Holiday Lunges”. When I say I made what I mean is my brother Tim made, I just acted out the thing. He has to put it all together and make it look so seamless. If you have seen the video you might have noticed we put in out takes at the end. I did this for a couple reasons. One to show that I actually am not so smooth and second that what you see in 2 minutes really took over 2 hours to make. Isn’t that how other peoples lives look to us? So perfect as if they simply woke up stepped out the door and everything was lovely. Nobody gets to see all the “out takes” of their lives. I think this is where we all might get hung up sometimes, it’s that whole comparison thing. We all know how messy our lives can be and somehow when we see images or read articles about how we should be perfecting ourselves it causes a 20% drop in our self-esteem. What if you actually were able to see all the out takes of those fitness videos where everyone looks so capable and barely breaking a sweat? What if you could see the out takes of that nutrition writers trip to McDonalds? What if you realized that the person driving the Mercedes is worrying about cancer or the model so picture perfect is desperate for a loving relationship. When we show more of our real selves to the world it takes the pressure off of us as much as it takes it off the next guy. Which leads me to this point:

In the fitness and diet world there are several approaches to motivate people. The most popular is the comparison model of before and after. Take a look at those commercials where they show some poor person slumped over, belly out looking sad and then the after where they are all heads up, chest out stomach sucked in smiling. What’s your reaction to that? Maybe you’re thinking hey if they can do it so can I, and then you go out and buy whatever it is they are selling. Or your thinking hahahaha…I can’t ever achieve that! Or if you’re me you’re thinking that’s a bunch of bull (minus other word), no long term fitness plan is packed into a neat and tidy 30 days. I am certainly not a fan of the quick fix or a diet plan that does not include real food that requires you to chew. As a mater of fact I find it simply odd that most shake-based diets are flavored like cake. You can have your cake and drink it too? Yes, you can lose weight very quickly on a shake-based diet, mostly because of the calorie restriction. The problem is you don’t get to see the out-takes…such as how your bank account is taking a hit from buying that stuff or how your social life tanks because nobody wants to sip wine and eat a steak while your sipping on chocolate cake in a glass. The reality is this, there is only one way to achieve health and that isn’t through buying liquid cake or shaking a phallic dumbbell. As a side note I am not knocking the short term nutrition systems designed to clean out the junk and jump start better habits. Those programs usually include incorporating better food plans after the kick-start.

This year my goal is to live as authentic as possible, out takes and all. I have a plan and the plan is very simple. I have a fitness target each week and a good eating plan. You can be rest assured I will miss the mark more than once. It’s okay because my fitness and nutrition plan is a life plan. It has no start and no end. It’s a series of decisions I make everyday about what I am eating and how I am treating my body. I will have lot’s of out takes that you will never see. My clients won’t see me devouring pizza or slugging down one to many Chardonnays. They won’t see me struggling back into my monitoring jeans, way more useful than a scale. They won’t see me tripping over my feet in that Body Combat class I took where I fell on my face. But you know…I’ll probably tell them anyway because that’s how life is, imperfect. We all present ourselves to the public (this excludes Walmart shoppers) in our polished state most of the time. I know I do, so try to keep that in mind when you are contemplating this coming year and your health/fitness plan. Try not to compare yourself to those sparking images we see in print, Internet and television. Remember it took a lot of out takes for those finished images to be presented to you. Develop a plan that fits who you are, what you desire for yourself and what you know you can successfully implement .Use short term goals that enable you to proceed at a pace that allows for screw ups. The best long term goal lasts until the day you exit this planet, hopefully years of short term goals will prolong the amount of time until that happens. The worst thing a person can do is to start a program that is destined to make you feel like a failure. If you know you can’t make it to the gym 5 days a week due to work and family, why would you think it’s a good idea? If an expert tells you something that is just outside your capabilities speak up. There are rules and laws in fitness designed like a cookie cutter, and I’ll be the first to say I don’t always agree with those guidelines. Exercise an hour a day…5 times a week…what world did those guide setters live in?

I just can’t say this enough, this year as you approach 2012 begin to think about fitness and health as it pertains to your life not mine or Jillian what’s her face.
Set small obtainable goals, allow for wiggle room in a fitness schedule and most importantly allow for setbacks. If you fall off the wagon don’t go sit in the bar and order beer and wings for the next 3 months, get back on the next wagon! Remember it takes many out takes to create a polished final picture. Shine on!

Posted in Fitness | Leave a comment

Side Carry Lunge

Holiday Side Carry Lunges by PT
 

Posted in Video | Leave a comment

Thanksgiving Confessions

I have a confession…I am not a fan of Thanksgiving and I hate clowns.  Clowns are scary and so is Thanksgiving. I am a big fan of the concept of the holiday, being grateful and spending time with family…it’s the food that freaks me out.  For those that know me that might come as a surprise as I am a fan of eating, it’s just the idea of having piles of food sitting in front of me like a Country Kitchen Buffet that creeps me out.  My family and Phil are well aware of my fears regarding this holiday and while they think I’m overly dramatic (who me?) in my perceptions and reactions, they quietly    ignore my fear of piles of stuffing sitting next to piles of tators.

The one thing I am not is a “dieter”, you will never see me weighing my food or counting out wheat thins. I love a good burger and more than that I am obsessed with pizza, and then of course there is my wine habit. It’s not the type of food on the table, it’s the amount and the time allotted to consume it.  People (not me as in EVER) spend hours shopping, baking, chopping and mashing to prepare and serve the perfect feast for family and friends on Thanksgiving. Nothing says holiday like food, and celebration is directly related to eating as well as drinking. When I think of Thanksgiving I think of one thing, and that is the moment when I have to sit down and try my best to control my serving hand when plopping those mashed potatoes onto my plate. I confess that I am a big lover of carbs of the white kind. That’s not to say I actually eat them, but why lie and act all holier than thou and pretend I care not for a buttery roll and some useless calories?  I could easily eat myself into a mashed potato and gravy comma, washed down with some Merlot.  As a matter of fact who even cares about the stupid Turkey, green beans or stuffing? To me they are just the little side dishes for the main course of spuds.  Maybe it’s not so much I hate Thanksgiving dinner, as I fear it. When I was a teenager, I spent a lot of time convincing my parents why I should not have to go to my grandparents for Thanksgiving dinner. OMG…soooooooo…boringgggg. Snooze –a-Thon dull. I had no cousins to romp with, just my brothers who at that age chose teasing me as the sport of the day. Going to the grandparents meant pretending I enjoyed wearing some floral apron and “helping” the women folk in the kitchen. Nothing about me says “kitchen” or “apron”. I wanted to be outside running or pestering my brothers.

Now its many years later and I just can’t seem to shake my dislike for that dinner of mass proportions and sitting for what seems like hours. I suppose it’s the left over trauma of my childhood apron wearing Thanksgivings.  I do however love Christmas, a holiday that lasts a month and the food is more like one long 30 day graze. As I watch all these morning television shows that showcase low calorie options for Thanksgiving, I am thinking of my clients. I hope they don’t actually think anyone of us is actually substituting white spuds for brown rice on Thanksgiving.  One day out of the year is not going to break you. As a matter of fact I am a firm believer in allowing yourself to be human occasionally.  It’s much easier to stay on track when it doesn’t feel like a sacrifice of everything thing you enjoy. I will survive this holiday by focusing on what matters, being grateful for good health and the love I am surrounded by…and the potatoes.

Posted in Uncategorized | 1 Comment

Meeting of the Mind, Spirit and Body

Last week I attended a conference in Phoenix sponsored by Perform Better titled “ A Meeting of Minds, The Future of Fitness” The idea behind this conference was to be able to interact with presenters and other attendees. The type of personal training I do often leads to some isolation and I “lunged” at the idea of presenting my mind to theirs, in addition to having a chance to pick some brains. Often time’s personal trainers can get caught up in their own world and theories. I think the same could be said for lots of other professions. It can really create some stagnation of the spirit. You get so locked into a routine, a mindset, and philosophies that you stop growing as a person. I see this within myself but mostly with the older generation. There tends to be some back to the future thinking and quite honestly most people do that because they find themselves uncomfortable with change. Life usually was not better in the past, nor was it simpler. Our fond memories can often be tweaked out just enough to help us resist the changes we see everyday. I am child of the 60’ and 70’s , the good old days? Well some of it was good, but I would have loved a cell phone and DVD player back then. Could have really done without the polyester and Earth shoes, and my mood ring was anything but reliable. Most of my memories are from interactions and experiences not products and politics. The Vietnam war ended when I was in the 9th grade and that’s the most significant thing politically I can really recall. However, I also remember that for women fitness was anything but accessible. The invention of the “VCR” tape was barely begun and the cost was astronomical, so there were no exercise tapes that I am aware of. The only image of women in fitness was the Olympics or Tennis or some other organized sport. I do know that women’s bodybuilding was around, but certainly not on my radar.

In 1978 I went to work for a women’s fitness club called “ Elaine Powers”. I had no concept of fitness at that time but I could follow directions and I owned a Danskin leotard. To be brief, most of what was taught there was stupid…yup…stupid and misguided. I suppose as women we should be grateful for those pioneer female body builders who obviously could do more than some toe touches and jumping jacks. Do I wax poetically and miss that part of the past? No…because it rather sucked. Thank the Lord that industry was able to evolve and change and here we are today with women yanking ropes and hurling medicine balls at cement walls. The reason I bring this up is what I am seeing right now is a lot of stuck concepts and resistance to change in my own industry. Unfortunately the end result of that is people are bored to tears at the local gym and can barely drag themselves in. There is nothing stimulating about doing the same circuit machines for 10 years. Quite frankly that would be enough to cause me to quit and join a quilting club instead.

There are some new, fresh ideas on the horizon and I really hope they are either in your town right now or coming soon. I participated in exercise at that conference and it felt more like play. But I will also tell you …HOLY COW…was I sore the next day! I worked my body in every angel and asked more of it than I had in the last year. There is more than one way to get strong, fast and functional. Circuit training not only locks you into a plane and range of motion….it also locks you into mundane training. I for one am looking forward to next time I get to smash a medicine ball on the ground, followed by some kettle bell swings and topped off with some sand bag lunges. HOOOO-RAHH!

Posted in Fitness, Uncategorized | 2 Comments

Group Fitness, a Great way to Kick your Butt and the Girl behind you

One of my good friends, Chrissy , is a Pilates instructor and recently took a certification to instruct a group fitness kickboxing class. Every trainer should have a trainer and Chris is mine. I have been taking Pilates from her once a week for well over 2 years, going on 3. Honestly, it’s a little humbling and I have to set my own agenda aside and trust her. I’m used to telling people what to do, so the challenge is to keep my mouth shut and not tell HER what to do!
Time travel….wooooshhhh….back in the 80’s to the mid 90’s , I was quite the aerobics queen . That’s 15 years of jumping over steps, high impact kicks and hops along with those 5 pound donut rings attached to my wrists. The end result of that body slamming was classic PFS, patellar femoral syndrome. PFS is knee pain that shows up every time you attempt a set of stairs or any level change even something as small as stepping off a curb. At the height of my aerobics career combined with my strength training before the concept of functional was on the radar, I was crawling up the stairs and limping…a lot. My aerobic career ended in 1996 when I fell off a stair climber because my knee gave out. This was the point I started running which oddly enough is more compatible with my knees.
There have been several occasions since then when I have tried to re-enter group fitness, I love the pounding music, the camaraderie and that great feeling of tossing my body around like I’m 25. I tried Zumba, loved it, it hated me. I took step…and limped for a week. Every time I stepped into that little room disaster followed. So when my friend Chrissy told me she was going to pursue this certification in kickboxing I was slightly envious. Chris is around my age and I’ll admit it doesn’t seem fair that she survived 15 years of jumping over steps and her knees are intact. My best friend Denise, who is a good 5 years older than me, started teaching Zumba in her 50’s. I took her class and almost died. So unfair. Anyway, I “jumped” at the chance to take Chrissy’s first class. I had a great excuse, I HAD to support my friend!
I am happy to report I survived but boy did I feel it today! I guess if I could learn to not go into a class full throttle, I might do better. So this is what I have to say to you my readers. If you are feeling bored, stuck and unmotivated go take an aerobics class at your local gym that you might not usually attend. Try something different…shake it up. I felt about a million times more enthusiastic about my own fitness goals after attending one class. There is something about being in a group of people all striving for the same thing (survival) that I no longer felt like I was alone on my journey. And you know that’s the reason many people drop out of fitness. They lose interest, they don’t feel motivated and they lose any enthusiasm for participating in fitness. As a fitness professional who has been at this her entire life, I have often encountered those same feelings. This stuff isn’t magic and birthday parties and endless rewards. At one point you may fall off the fitness wagon and find little reason so get back on. Taking one class can often jump start you just like a dead battery needs a jolt, maybe you do too. I have had a lot of dead batteries in my lifetime. I just toss it out and put in a new one to kick-start my engine. Last night I smiled my way and recharged my battery with one group fitness class that left me feeling revitalized and a little sore…a good sore. When I went out for my morning run, I felt joy once again. Get out…get some joy back…change that dead battery!

Posted in Uncategorized | Leave a comment

Redemption

I am happy to report that I now have my 5K results from the rain run on Sunday. First in my age group, with a horrendous time of 29:05! I can only imagine that the quick, smart ladies stayed home all nice and dry!. Its always nice to feel you have accomplished something. The process isn’t always loads of fun, but the satisfaction is the reward. Whether it’s learning something new, making a difficult change or losing a couple pounds…keep your eye on the
prize, even it’s a medal worth .25 cents.

Posted in Fitness, Uncategorized | Leave a comment

The Weight of Your Character

I can’t pick up a magazine, cruise the internet or turn on the TV without seeing some person/celebrity who is being either judged or applauded for ” how much they weigh”, what size they have obtained. Quite frankly as a fitness professional it makes me crazy. It’s good to have goals and standards. It’s not good when images of these people become more important than their character. I can appreciate what it takes to achieve physical perfection. What I admire more is perfection of character. The exterior is a reflection of many things. Discipline, genetics, hard work, youth and sometimes even undesirable things like anorexia and bulimia. At the end of the day…you are not your body, your job, your money,your house, your social standing or your bench press. Character…your kindness, morality, ethics…thats’ what defines us . Not being a size 2. Strive to be the best you can be physically and spiritually. Neither may be perfect and that’s okay. From one imperfect human to another, don’t let the media illusions get you down!!

Posted in Uncategorized | 4 Comments

Kettle Bell Video

I finally have a chance to explain the wine in the KB video. I did not drink that…it was Sutter Home…eww. Seriously, it was just a joke. I usually wait at least till sunset for my glass of Chardonnay. Usually.

Posted in Fitness, Video | 3 Comments