November 2013 Archives

Fitness is an activity that many people enjoy. Getting educated about fitness is often difficult, however, as the information in many sources is either incomplete or wrong. The following advice will show you how you can best achieve your personal fitness goals.

Fitness Program

If you have a fitness program with personal goals in mind, you’ll find it keeps you greatly motivated. This way, you are encouraged to keep on going, and overcoming any problems that may arise. Goal setting keeps you on track with your fitness program.

Counting calories is helpful when trying to lose weight. The number of calories you consume per day will greatly affect your fitness level. If you keep your calories at the level of maintenance, and continue to exercise, you can be fit in very little time.

Don’t be scared! You can also go for a bike ride. Riding a bike is a cheap way to commute to work. If you have a relatively short commute, you make significant fitness gains by biking to work, especially when you take round-trip mileage into consideration.

Investing in a personal trainer is a great way to improve your fitness goals. A personal trainer will offer insight in addition to the motivation you need to keep working at an exercise routine. A personal trainer will ensure you see results, although they are not for everyone.

Are you interested in increasing the effectiveness of your workouts? It has been proven that stretching can increase strength up to 20%. Stretch between sets; 30 seconds of stretching can make your muscles long and lean and keep you flexible and strong. Stretching doesn’t have to be complex to be beneficial, and simple is often better.

Make sure you get a work out every day. You can add simple solutions that increase your health, like taking the stairs at work instead of the elevator.

There are more benefits to fitness than physical strength. Regular exercise aslo has the added benefit of an increase in your sense of well-being and it promotes good emotional health. The endorphins released while working out can improve your mood as well as some depression medications. When you get fit, you help yourself feel better about the way you look and improve your overall self-esteem. In some ways, just a couple of routines stand between you and contentment.

If you’re making wise fitness decisions, you’ll give your exercise routine a rest when you get sick. When you are ill, your body needs time to heal and recuperate. Exercising strenuously during this time can hinder the natural healing process. It will be more difficult for your body to have endurance and to build muscle. It’s a good idea, therefore, to stop exercising until you feel better. Take this time to catch up on some sleep, and don’t skip any meals.

If you would like to run like a champion, think about working out like the Kenyan’s do. In Kenya, they start slow for the first third of their run. Then increase your pace gradually. For the middle section of the run, you should run at approximately your normal speed. By the time you are in your last third, you should run quickly. Make this routine, and you will improve both your endurance and speed.

Work out the muscles in the front and back of your body equally. If you only work out either your abdominal muscles or your lower back muscles, prepare to get some back pain. Working them both out will solve this problem and allow you to continue working out when you want to.

Leg Extensions

If you’re interested in strengthening your quadriceps, try doing leg extensions. Leg extensions are good for you and most gyms have leg extension work out machines. The extent of the exercise is sitting down and extending your leg with a certain amount of resistance.

Always pay attention to proper form when you are exercising your biceps. This will help reduce strains or tears in your arms. The right way to lift weights is to put out your wrists, angle them slightly backward, and hold that pose. Then, release the wrist back into normal position slowly. This builds up the biceps more efficiently without straining them too much.

When starting a fitness program, make sure you take it slowly, initially. Keep your focus on using the correct techniques and form, as well as your breathing. This will allow you to get the fundamentals down so you can make a better transition into a more intense routine.

As you now probably know, fitness is a thing that a lot of people take very seriously. However, there just aren’t a lot of resources out there for people that they can use to begin getting more fit. After reading this article, you should know more about becoming fit and maintaining a healthy lifestyle.

Filed under Senior Fitness by on #

With aging well, there is no set plan for how to do it, but we have some helpful ideas that can help you ease into the growing older process with dignity and grace. Have the determination to live your life the best way possible, and look forward to health and longevity. The tips in this article will help you deal with growing older the right way.

Use resveratrol. Studies on the anti-getting older benefits of calorie restriction diets are promising and ongoing. It may be possible to instead get some of those benefits from resveratrol, which is naturally found in nuts and grapes. A good source of Resveratol is in Polygonum cuspidatum or Fallopia japonica, this is where they get it for supplements. Another source of resveratrol is the roots of the South American shrub Senna quinquangulata.

Learn new things and keep your mind moving. As you age they say you are the most knowledgeable, so continue to always learn new things. Sign up for a class on a topic that sounds engaging at a local community college, senior center, or neighborhood recreational center. You could also learn a new language, instrument, do crossword puzzles or read new literature. Doing so will keep you mentally active.

Eating a healthy diet will help you stay younger. Your diet should be low in cholesterol and saturated fats, and high in whole grains, fruits and vegetables. This will keep your body full of the essential nutrients that it needs to thrive.

Exercising is especially important as you age. Your body will need more exercise to stay strong as you become older. Try to take a brisk, 30-minute walk once daily, five days per week. Include some exercises that emphasize strength a couple of times each week. This will help you stay fit, which will keep you young and lively.

If you have healthy friendships, you will be more energetic and happy. You can always make a new friend, no matter your age. Meet new people by strike up conversations with strangers in the grocery line, on the bus or at an event. It will improve your life.

Go easy on powder cosmetics and foundation to protect your skin as you get older. This is even truer as you age since your skin requires more hydration. Try using simpler cosmetics such as eye liner, mascara or lipstick.

When people get older, it’s important to take control of your hormonal balance. Hormonal imbalances can cause insomnia, weight gain and depression and these can also negatively affect the impact of our aging. Consult a doctor so you can learn to keep hormones at an average level, which means that you will have less problems later.

Taking advantage of the tips and advice contained in this article will help you to deal with all of the challenges you will face as you age. This is up to you. Take control of the situation by planning ahead of time with the help of these tips.

The role of fitness is to help you feel and look better. You can have the body of your dreams by paying attention to the tips found in the article below. You do not have to feel like it is a lot of pressure to get into shape. You can not neglect your body! Make use of the advice you find below.

Many people think that in order to reach their fitness goal they must go and lift weights at a gym. Truthfully, you only need to do six different exercises to get fit. These include: squats, leg raises, the pull up, bridges, the push up and handstand push ups.

Be sure to choose a workout routine that you enjoy, and stick with it. If you choose an activity you like, you will love working out.

Try exercising during TV shoes to keep yourself going. You could dance during the commercials, or even see how many jumping jacks you can get in before your show returns. Get small hand-held weights and do some light lifting while you are on the couch. Squeeze exercise in whenever you can.

Having a strong core is very important. When you core is strong, it is stable and can help you with any exercise you do. To build a stronger core, focus on doing sit-ups. Sit-ups can help extend the body’s range of motion. Your abdominal muscles will be stronger and you will have more stamina.

Treadmills and other forms of indoor exercise equipment are great, but they don’t compare to exercising in the great outdoors. Treadmills offer convenience, especially when it gets too cold outside. Running on the sidewalk, however, is more effective.

Washboard Abs

Crunches alone will not give you washboard abs. Abdominal exercises will strengthen your muscles, but they won’t burn off your belly fat. The way to achieve washboard abs is to reduce the total amount of fat in your body by implementing an improved diet and lots of cardiovascular training.

Try to keep an even speed when you are riding your bike to work. This helps put less strain on your knees and it helps you ride quicker and longer without getting tired. If you don’t want to invest in a digital device to put on your bike to keep track of your rpm and mileage, you can use simple math to figure your rpm. Count how frequent your right leg rises in 10 seconds. When you have this figure, multiply it by six. This rpm is what you should aim to hit.

Work on increasing your volleyball contact skills. Playing foosball is a great way to accomplish this. Just like with volleyball, Foosball requires your hand-eye coordination to be top notch. You can practice them with Foosball and execute them in volleyball.

If you come down with an illness, skip your workout. If you are ill, your body has to use its energy to heal itself. You will not get ahead with your workout and you should never assume you can sweat your illness away. Hence, rest and get better before working out again. While you are waiting, get plenty of rest and eat well.

Weight Lifting

Weight lifting can help improve your running. Lifting weights help build strength. If you are a runner, then you are going to want to consider weight lifting to improve your speed and endurance.

As a complement to your workout routine, try using dumbbells as well as the bench. You need to find the right type of bench for this to work. Lay down on a bench to test it out before purchasing it. If you can feel the bench pressing into your back, you should probably find a different bench. The incorrect type of bench can weaken your spine.

Fitness is not something that should discourage you. You can integrate the fitness techniques outlined above into your daily schedule with a minimum of disruption. By planning your fitness regimen you can keep your body strong and healthy. Do not hesitate to revisit this article whenever you are in need of fitness inspiration.

Filed under Senior Fitness by on #

Becoming more fit is a good thing. It may seem hard at first, but anything is possible when you put in the needed work. The tips and tricks below will help you achieve your goal of better fitness. This will lead to an improvement in your health, which will make you feel better.

Counting calories is a great way to stay fit. The number of calories you consume per day will greatly affect your fitness level. When you make an effort to record how many calories you are eating rather than guessing, you can get fit more easily and quickly.

Keep your knees strong by exercising your thighs. Tearing a ligament that is behind the kneecap is a very common injury to athletes. Exercising both the hamstrings and quads will ensure knee safety. Leg curls and extensions are great exercises for your hamstrings and quads.

Exercises you dislike, are probably the ones you need to do the most. This is because people tend to stay away from exercises they are particularly weak in. Become a master at the exercise you like the least by practicing it more.

Taking a run outside is generally better than being on a treadmill in the gym. The weather during winter months gives a good reason why people prefer treadmills, however, it is better for you to run on pavement.

Sit ups and crunches are not the full answer when it comes to getting ripped stomach muscles. Exercises focusing on the abdominals are sure to build muscle strength, though they are unlikely to burn excess fat around the middle. To get a six pack, you’ll need to lower your body fat percentage through diet, cardio, and strength training.

Control your breathing when you work out to make exercise more effective. When you perform a situp or a crunch, breathe out as hard as you can when your shoulders reach their highest point. Deep exhaling causes the muscles in your abdominals to work harder than normal because they are constantly contracting.

Flex your glutes when you lift weights above your head. This will exercise your butt and is a safer way of working out in general. You can help your posture and spine in the process as well.

When you are doing crunches, blend in some classic sit-ups. Sit-ups have gotten a bad rap over the years. The only thing you should avoid is anchored-feet sit-ups. These particular sit-ups are terrible on your lower back.

Continue to drink water throughout the day. Dehydration can occur fast when muscles experience friction and heat because of quick movements. When you work hard, you sweat hard. Excessive sweating is a mild form of dehydration.

Small muscles are fatigued faster than large muscle groups. Start your workout with handheld weights, working towards barbells and climaxing with resistance machines at the end.

Check out local business that might allow access to their fitness equipment. There might be a work out room at your job or school that you can use for free or for a small fee. There are many options for places to work out if you use your resources. The closer to the gym you are, the more likely you are to go to it, rather than not.

Don’t focus on just one side of the body or one set of muscles. Some individuals may believe that exercising more on one particular side, or working out one muscle group more than others, will give them good results. But, you could overwork and strain that one side or muscle set, while preventing your results from looking great.

Video games can be a great resource for getting fit. Games like Dance Dance Revolution offer a fun way to exercise.

Go shopping for workout shoes in the evening rather than morning or afternoon. This is the time of day when the feet are at their largest, and therefore you can rest assured that your new shoes will not be too tight for workouts.

A big part of feeling good and being healthy is becoming fit. It is possible to succeed, even if you are a former couch potato. Use this article to help get your body to its peak potential.

Filed under Senior Fitness by on #

Unfortunately getting older is a part of life that everyone must deal with. This article will give you some great advice on how to age naturally and gracefully. As you will see, there are also some effects of the growing older process that you can slow down or even stop.

Do not preoccupy yourself with numbers. Doctors are paid well to think about things such as your age, weight and height. Do not think of your age or weight as a number. Focus on the important things instead.

To keep the growing older process healthy, continuously teach yourself new skills. It is important to always learn through life.

Certain things happen when we age. The effects of growing older makes it harder to care for yourself as well as you once did. When that time comes, you may wish to consider moving into a nursing home. Although many people are resistant to living in a nursing home, there are situations where this is the best choice for everyone involved. Nurses, doctors and other nursing home staff will help provide you with a quality of life you may not be able to provide yourself.

Friendships will provide you with the fuel, energy and the love that will feed your emotions in a positive way. No one is ever too old to begin new friendships. Do your best to meet new people. Look for friends who make you happy.

Try to get a good amount of sleep each day. You should get about seven to eight hours. Lack of sufficient sleep can lead to depression and raise your risk of cardiovascular disease.

A good way to keep your skin smooth and youthful looking is to avoid powders and foundations. Hydration is key to having healthy, wrinkle-free skin, especially as one gets older. Try enhancing your looks with other types of make-up, like eyeliner and mascara.

Your life is a wonderful adventure that should be embraced at every given moment. By setting milestones, as you set for your children years ago, you can start feeling the way you did years ago.

Remain friends only with people who are positive and uplifting. Research has shown that smiling and genuine laughter will decrease the appearance of wrinkles and will keep you young looking. Choose to spend time with people who make you happy, smile and laugh, and not those who are so negative.

Don’t be out in an environment that is too extreme. Every season and all types of weather have the potential to damage your skin. This can lead to not only premature growing older but much more damaging problems like skin cancer.

The process of growing older can be difficult for some to deal with. Hopefully, this article has given you some ideas you can use to face the aging process head-on. Using the tips above might make you able to take control of the getting older process and slow down or prevent the effects you want to avoid.

Sometimes it can be hard to find a good plan on the Internet. The sheer amount of information available on the subject can be difficult to wade through. Fortunately, you can take a look at this article to pick up some handy tips you can put into practice immediately.

Purchase time with a trainer so you get the motivation you need to start working out. A prospective trainer should be willing to examine your needs and help you figure out your fitness goals. A trainer will also be able to help you identify target areas and recommend a specific workout program that is suitable to you. If you are apprehensive about going to the gym, a personal trainer can be just the motivation you need. This will help you get on the right track.

Plant a garden in your yard. Many people are shocked when they find out that gardening is hard work. There is a lot of digging and pulling of weeds which can get you into good shape. If you do not enjoy gardening, there are a wide variety of other things that can be done at your own home to remain in good physical condition.

Try counting calories to promote fitness. When you know the number of calories you ingest every day, you can better determine whether you will gain or lose weight. If your calorie consumption is at your maintenance level without exercise, and you lose calories by exercising, you are going to be lean and fit very quickly.

Get toned triceps by performing modified push-ups. The trick is to take the normal pushup and directly target your triceps. This is done by rotating your hands 45 degrees. Your fingertips should now be facing each other. Doing this targeted exercise can tone and strengthen those difficult to reach triceps like few other exercises can.

Change up your exercise regimen with a broader selection of workout choices. This helps to avoid boredom from too much repetition and will also maintain your level of motivation. Also, once your muscles become acclimated to a particular set of exercises, you stop getting as much benefit from that workout.

There are all kinds of classes you can take to keep it fresh. Switching things around allow you to discover new classes you love, so you have a reason to continue going to the gym. Consider taking yoga or dance classes. Or you can take a martial arts or aerobics class. Keep in mind that you only need try each type of class one time, and you will lose weight while you are doing it.

Make yourself an exercise schedule to make it harder to weasel out of your fitness routine. Plan on working out a set number of days per week, and keep to your schedule no matter what. When you miss a workout, fit in extra activities sometime in the same week.

Try to maintain 80 to 100rpm when biking to work. Keeping a steady pace puts less pressure on your knees, and allows you to ride longer. Your pace is calculated by taking the number of instances where your right leg rises in ten seconds, and multiplying this value times six. Once you have found out your rpm, adjust your pace according so that your rpm falls within the recommended bracket mentioned previously.

m schedule. Get up around 20 minutes early, but don’t do a hard-core workout at first. Just do some light aerobics or jump rope. That way you will begin your day well and start creating healthy habits that will benefit you throughout life.

Kickboxing is a wonderful workout. This workout is very vigorous, as it works many areas of your body. Kickboxing can burn a tremendous amount of calories, and your strength will increase a lot as well.

As discussed at the beginning of this article, getting the best information, and applying it to your own fitness goals, is not the most simple task. Keeping yourself educated, however, is one of the key parts of reaching your goals. Use the tips you learned here, and success will come easy.

Filed under Senior Fitness by on #

You are going to age no matter how hard you try to prevent it. As you get older, you must ensure that everything you do actively contributes to a lifetime of responsible, pleasurable and memorable days. Use this article to learn how to care for yourself better.

Learning new things can help you keep your brain active. As you age they say you are the most knowledgeable, so continue to always learn new things. Whether it is through a course at the local college about computers or a simple crossword puzzle, they will both keep you on your toes and feeling great.

Try putting more into your exercise routine. As you age, your body needs more activities to help it remain flexible and strong. Take at least five 30-minute walks each week. Try adding in strength exercises about two times a week. Varied activities keep you fit and better able to ward off disease.

Try personalizing your home. As we age, we often find that our tastes change, so make sure you keep your home consistent with your tastes. If you have downsized into a smaller living space, be sure to decorate it in a way that makes it your own.

Ensure you always get adequate sleep at night. Ideally, you should receive between seven and nine full hours of rest. Lack of sufficient sleep can lead to depression and raise your risk of cardiovascular disease.

As you age, it is more important than ever to care for your eyes. It is natural to experience decreased visual acuity as you age, but by seeing an eye doctor on a regular basis, you can prevent any serious problems.

There are many options for how you spend your retirement years. Just make sure that you keep your body and mind healthy so that you can enjoy the rest of your years. Try looking at some newsletters and some articles if you are in need of ideas. If you continually try different, interesting things and keep active, you will experience much health and enjoyment in your senior years.

There is a lot more to fitness than simply using workout equipment. It requires substantial amounts of strength, dedication, patience, and knowledge to guarantee that you will be successful at working toward your fitness goals. The tips below can help you improve your fitness routine.

Even if you have not completely achieved your fitness goals, you should still allow yourself an opportunity for a confidence booster. For example, you could purchase new workout clothing. A reward will give you motivation and help you show it off at the gym.

Create a garden. It can be surprising to most people how much work is actually involved in gardening. It requires digging, weeding, and a great deal of squatting down in the dirt. Gardening is only one hobby you can take up to stay in shape.

You can hire a personal trainer that can help you stay motivate, that is their life! A trainer not only provides professional insight, but they can motivate you to continue with your fitness routine. However, some people are very successful when they work out on their own.

Overcome your dislike of your least favorite exercises by putting them into your fitness routine. For most people, an aversion for a particular exercise stems from the fact that they are not very good at it. If you consistently perform your weaker exercises whenever you work out, you will be able to overcome these weaknesses.

It is possible to get stronger faster if you do more exercise in less time. This helps your muscles getting a better workout in, while also helping to improve your stamina. For instance, if you usually spend 30 minutes doing your workout routine, do the same routine in 27 minutes when you work out next.

Remember that too much exercise can do more harm than good. Take your heart rate the morning after you work out.

For an easy fitness idea, try getting out and doing some yard work. Yards constantly need maintenance, and working in them is a great way to move around. It’s win-win! Getting the leaves raked or the lawn mowed provides you with a good workout. The time will go by quickly, and you will look great from all the work.

Don’t wrap your thumb when doing routines like lat pull-ups or pull-downs. If you just lay your thumb flat, your back will have to work harder to complete the exercise. This might feel strange, but it will help target the right muscles.

Try to get your buddies to join your fitness plan if you can’t do it alone. Including a friend in your exercise plans helps by keeping you motivated and focused on your goals. Since exercising with someone else can promote friendly competition, you’ll probably push yourself harder which can help you reach goals quicker.

Try different kinds of exercises. There are many reasons that this is a good idea. If you use the same routine every day, you increase the likelihood that you will become bored with your workout. As your body becomes used to repetitious exercises, it will expend less energy to accomplish the exercises, and you will begin to notice fewer results. Always change up your routine to keep things interesting.

Anyone can improve their fitness levels, but it takes a committed person to dedicate themselves to continually tweaking their routine for even greater success. Using the fitness information provided here, you make a weight loss plan and get fit.

Filed under Senior Fitness by on #

Unfortunately, there is no way to keep yourself from getting older. As you get older and older, you should focus more on doing things that are worthwhile with the time you have left. This article will give you some tips to help you navigate the growing older process.

You should worry about more important things as you age and less about numbers. A lot of people spend too much time focusing on things like their age and weight. This is why you have a doctor, so let him worry about this information while you focus on having more fun in your life.

Starting and keeping good relationships is a vital part of the getting older process. Being an active community member has been linked to increasing your years and living healthier. To reap the full benefits of your social relationships, concentrate on cultivating intimate qualities like trust, honesty and gratitude.

Keep your brain active by learning. As you get older, you get wiser so the saying goes; keep your intelligence sharp. Taking college courses and doing crossword puzzles are a couple of examples of things you can do to stimulate your mind.

Wherever you are, look for ways to make others happy. Make others happy to help make yourself feel great. A positive outlook is free and will help you and the people you love to feel better about the world around you.

Personalize your home to make it your own. Often as we age, we are forced to move out of our lifelong homes. If you do change your living arrangements, include lots of special things in your new space to make it feel warm, homey, and welcoming.

Get a good night’s sleep every night. Most people need between seven and nine hours of sleep each night. Insufficient sleep is a risk factor for many diseases, such as cardiovascular disease and depression.

As your age increases, your home becomes even more of a safe sanctuary. Days may seem longer and more challenging, so you need to make sure that your home is an oasis of comfort and personality you can retreat to. It is comforting to know that your home is always there for you as a place of peace and relaxation.

There are an almost endless variety of activities with which to fill your retirement years. You need to be sure you are healthy so you can age happily. The best place to find tips about growing older would be to read senior articles and newsletters. If you are continuously trying new activities and staying active, you will definitely enjoy your retirement years.

There are a lot of pills and programs out there you can take, all promising to help you get fit, but many are as misleading as they are dangerous. The article below will help you sort out some of this information. Make sure you consider these helpful tips, as they will help you stay fit without harassing you to buy a certain product.

Be sure to choose a workout routine that you enjoy, and stick with it. You will find it easier to maintain a positive attitude if you enjoy your workout routine.

Start a garden. It can be surprising to most people how much work is actually involved in gardening. Not only do you have to squat when gardening, but you also need to weed and dig. Gardening is only one thing that can be done at home to stay in shape.

Push-ups easily tone your triceps. To isolate the triceps, bring your arms and hands close to your body and bend your arms back, rather than out to the sides, as you lower into your push-up. This targeted push-up exercise will strengthen and tone those hard-to-reach triceps like no other exercise out there.

Explore creative options when coming up with a fitness plan. You do not have to go to the gym to have a good workout. Find an activity that you truly enjoy. This will keep you motivated, especially when you are first starting out.

Although a number of people like exercising on treadmills either in a gym or at home, running outdoors is actually better exercise. Treadmills offer convenience, especially when it gets too cold outside. Running on the sidewalk, however, is more effective.

Endless crunches are not a way for you to obtain a six pack. You aren’t going to lose tummy fat with abdominal exercise, but you can make your muscles stronger. If you desire to have washboard abs, you need to improve your diet and also take part in cardiovascular exercise and resistance training.

Be certain you have the right footwear when you workout. Wearing the right kind of shoes is key to getting the most out of your workouts. If you use the wrong shoes, your feet may hurt, discouraging you from continuing. Give yourself the best chance at success with the right shoes.

Always dress comfortably for your workouts. You make feel pressured to wear fashionable clothing at a gym, but do not give in. Make sure what you are wearing is easy to move around in. Appropriate clothing can help you concentrate on working out and not on how your clothes appear to others.

Want to increase the effectiveness of your workouts? Stretching can increase your strength by 1/5. Take a break between each set that you do. Your workout will be more effective by just stretching.

Motivation is necessary to diet successfully. Seeing and feeling the results of your efforts provides one type of motivation. Purchase some clothing in the size you want to be and try them on weekly to gauge your progress. Put the outfit on once a week so you can see and feel the difference in your weight.

Avoid using the words “workout” or “exercise” for your fitness routine. Using those words can make you become less motivated. Instead, name the specific activity, such as walking, jogging or cycling.

Weight Loss

Increase the “density” of workouts to accelerate weight loss. If you do more exercises in a shorter period of time, you will see improved weight loss. You can take a shorter break or do not take any breaks at all. This is a great way to increase weight loss.

You need to lightly work out the muscles that were exercised the day prior. You should work those same tired muscles, but with a lower amount of effort.

When cycling, steady does it gets the job done best. If you pedal to fast you will exhaust yourself very quickly. Keep a good, simple pace, and you will raise your endurance and not feel so tired. Pedaling at a steady, but brisk pace can better inform you if you’re close to injury since you’ll most likely feel pulling.

Don’t think that you can get fit using the dubious fitness products you see on late-night infomercials. There’s more that goes into a fit body than simply shedding some pounds. Remember what you have read here, and use it to change your life right away. With the facts you’ve just read, you’ll already be headed towards fitness; all you need to do is make the sustained effort necessary to reach your goal.

Filed under Senior Fitness by on #

Made with care by Knowhow-Now using a theme from Semiologic by Denis de Bernardy