Tag Archives: lifestyle

Peak, Cliff, Hesitate….

Sharing our experience, knowledge and understanding is all many of us can do to help others grow.

“I can tell you everything you NEED to know yet it won’t be what you WANT to know and because of this truth you’ll reject me.”

^^ I heard that recently, really made me think.

There are certain doors in our mind that will remain shut until the day we’re ready to open them, and to tell you the truth that day may never come.

In the sots you’ve perhaps read on here over the years you’ll find the topics vary somewhat however they are largely bis toward fitness/training.

Which makes sense as this is a fitness related page 😂

Everything that is shared has no ulterior motive.

It’s simply shared because it can be.

Some find things useful, others don’t, that’s life and in the end something that we will just have to accept because we’ve got no other choice.

Speaking of training, lately I’ve been doing a fair amount of higher rep work.

Things such as 10×20, or 20×10, 20 down to 1, 25×5 and other high volume madness.

Why?

Why not.

After spending a fair few years doing no more than 6 reps on big lifts (often no more than 3 in reality) I felt there was a need for change because my mental strength has wained somewhat.

Yep, I got lazy and was merely running through the motions.

In most session to be fair and I used a lot of different logical justifications for this when in reality I was just being lazy because I’d lost the oomph and joy for lifting I once had.

This happens to us all because after the peak there will always be a cliff.

I fell off that cliff and while now at a higher low point the the previous one I was in (strength/ability wise etc), it was still a drop off from what was.

I didn’t want to accept the fact I now had another mountain to climb ahead of me.

Thus I warped reality to suit what I wanted to believe.

^^ Sounds familiar to you?

Anyway, back to the point.

We try to stay on the peak and begin to lift the same weights, perform the same movements, attempt to train at the same level of intensity all to remain on our self appointed pedestal.

Our ego won’t allow us to gracefully step down.

As such reality comes along and gives us a rather vicious push.

I get it you know.

It’s hard to accept that many things in life come in the form of peaks and valleys.

This is why these days I quite like this question:

‘Are you progressing?’

^^ or moving forwards, or learning, or adapting or whatever you wish to call it.

I also like to ask it 5 times because the first 2-4 are often hyperbole and the last one can yield the true/real answer.

Combine this with also asking ‘why?’ and you’ve got a potent mix for some internal growth and learning.

Be warned though because it’s not comfortable.

To truly accept all that you are and become who you want to be you must first accept all the things you are not and that you pretend to be all to keep up appearances.

^^ That shit is hard.

So my dear readers, if you’ve made it this far I applaud you.

It’s fair to say I ramble on a fair bit.

Now that you are here though ask yourself the following three questions:

– Am I really progressing?
– What do I not address (in life, training etc) and why?
– Is this really me or just what I think I should be?

If you’re up for it leave your answers in the comments section below with they all important ‘why’.

Enjoy,
Ross

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Super secret nutrition tip to guarantee success.

Utilising this groundbreaking truth will literally change your life.
– Make concise conscious & accepting their consequences.
As adults we are free to choose our desired nutrition protocol for life. We even have the ability to change it too 😱
 
One thing to remember though is that whatever you decide to do there will be consequences as a result of said choice and no amount of shifting blame, ignoring logic or just ‘how good you’ve been all week’ will change that.
 
Listen guys, if you feel like having cake then go have cake.
 
It’s pretty simple.
 
Yet if having said cake sends you on a downward spiral (and you know it will) and you still choose to have the cake then that’s on you. Even if you say you were ‘stressed’ or ‘needed’ it or whatever, you still made the choice so you’ll have to deal with the ramifications of it.
 
Being a little more responsible makes for big changes.
 
Give it some thought.
 
Enjoy,
Ross

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Are you the average man or woman?

Do you want to train for health, performance and to feel better because if that is the case keep reading.
 
Three things in the gym you should ideally be able to do.
 
Ladies:
 
1 – 1x Double Bodyweight Deadlift
2 – 5x Chin Ups
3 – 1x 3/4 Bodyweight Press
 
Gentlemen:
 
1 – 1x Double Bodyweight Deadlift
2 – 10x Pull Ups
3 – 1x Bodyweight Press
 
None of the above requires astronomical strength.
 
Hit the above though and chicness are you’ll have some good base results.
 
Say you struggle to achieve these then it can mean a few things, such as you might have been injured one upon a time, have a legitimate medical excuse that makes you exempt etc.
 
If you have no aliments (real ones), then it may mean this:
 
– You’re too heavy
– You’re too weak
 
Now a lot of people will get the hump reading this.
 
Some will scream and shout about their not being any cardio goal however I shall explain why there are none.
 
CV is easy to build.
 
(I’d recommend a sport, like boxing, BJJ, skipping etc)
 
Think about it logically for one moment, please.
 
You can go from couch to 5k in a matter of weeks, perhaps even train to run a marathon within 6months (I’ve known people to go form never doing any fitness to that feat, it was most impressive).
 
Yet when it comes to building strength you’ll find that shit takes a long time, especially if you’re very de-conditioned.
 
Strength, or base strength has a universal crossover to life.
 
As does mobility, as such here are three other things you should be able to do:
 
– Sit in a full ROM squat pain free for 5min
– Lay down, stand up, crawl and climb things pain free
– Pass all minimum ROM tests (google this)
 
Many will see me as overly harsh, other will know my intentions are good though.
 
Like a post I shared a few weeks ago about being abel to haul around a sandbag of your own bodyweight.
 
Ideally you should be able to carry it for at least 1min without any real trouble. get it to your shoulder and even over head too with not too much soul crushing effort.
 
^^ All of this will build decent CV levels by the way.
 
(If you want to build strength and CV use kettlebells)
 
We’ve become so sedentary.
 
All of the above seems like truly huge feats and they’re not.
 
Not really.
 
Investing in your own strength, mobility and base levels of conditioning will help stave off meeting Charon too soon.
 
Give it some thought.
 
Enjoy,
Ross

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Beware the Company You Keep

Nutrition is a struggle for a lot of people.
 
The connection many have to their foods is strong.
 
Considering most people have a food for every situation, mood or desired feeling they’re after its easy to understand.
 
Try to make some adjustments, even those that will result in long term benefit and people just can’t handle it.
 
Like a child they pine over their treats and get pissy.
 
Of course you can eat, drink and otherwise consume whatever you choose if you’re an adult yet you’d do well not to expect sympathy or leeway when you start complaining about being overweight.
 
That my friends is the result of your choice, own it.
 
Now you’ll find many start to say that it’s easier for some, they don’t have that sweet tooth or what ever other bollocks will be cultivated to justify their behaviour.
 
True enough there can be some deep psychological reasons for addiction to foods, yet given the level of intelligence and information in our world now people know this already.
 
Thus is comes down to their own choice.
 
So you might be wandering what makes people decide to go for a different choice, the answer is simple yet not very nice.
 
They’ve finally reached the point where they feel bad enough about themselves to do something.
 
The discomfort now outweighs the small pleasurable hit they get from food.
 
In my experience people are more likely to move away from pain than towards pleasure.
 
Yet this can be hard when you’ve got an addiction.
 
Oh yes, many people are heavily addicted to food, or rather the feeling that food gives them.
 
Being the emotional creatures we are we get addicted to the feeling that we get from ‘the thing’ as opposed to getting addicted to the actual thing itself, for the most part.
 
If you’re genuinely not sure why you can’t make an adjustment to your nutrition then apply the following steps.
 
1 – Eat as normal
2 – Write down each feeling/emotion said food provides
3 – Reflect on this and make a choice
 
I know people will start to bitch piss and moan about life being for enjoyment blah blah blah.
 
Okay we get it, people like foods such as ice cream.
 
News flash, this is pretty much true across the board.
 
Decedent foods will always be sought after because that’s how we evolved, to seek out those foods that light up our senses and make us feel good, yet in our world of overly abundant amounts of them this just leads to one unfortunate outcome….
 
You get fat.
 
There I said it.
 
Making poor food choices multiple times over and in large quantities will lead you down he path of getting fat.
 
Of course how large you become will be determined by your social circle and what they consider to be acceptable.
 
You see peer pressure is just as prevalent amongst obese people as they say it is amongst the slim.
 
If you’re surrounded by the large and you’re not large then in time you will join them. They will make subtle remarks over time about you not eating enough, being small and so on.
 
Eventually their peer pressure leads you to obesity and poor health.
 
If you delve in to the social circles/backgrounds of people you’ll find the reasons for why they are the way they are.
 
You are the way you are because of the choices your group allows you to make because it fits in with their values, beliefs and biases.
 
The mythic state of being an individual is not really what people think it is.
 
A tough truth to hear.
 
Take some time to mull over this.
 
Look at the people around you, closest to you and see just how they’ve influenced you.
 
Then make a choice, stay in the place you’re in or make a change.
 
Enjoy,
Ross

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They’re only words after all.

Respect, admiration and praise.
 
Just a few things most people want.
 
While maybe not from the masses it will be desired from either specific peers or people of importance to you.
 
In the fitness realm you’ll often find in a somewhat ironic twist that the people you want these things from are the ones who’ll put you through all the ‘shit tests’.
 
We call them friends.
 
Not just any friends though, your honest ones that you might even consider your bestie’s.
 
It is a few simple words from this ilk that can make all the difference.
 
On that same token though all it needs is one jibe and you get cut deep because that’s how friendships work 🤔
 
You might have read the words above and feel these aren’t for you.
 
If so that’s cool, however do you know which ones do resonate?
 
What do you want from your training and more importantly why?
 
Many will come up with the reasons that sound go.
 
You know like being their best self and all similar things, however admitting that there is a side of you that wants things or emotional sustenance you might say is okay.
 
To have a world of unanimity it must start from your heart.
 
Be honest with yourself and to your true motivations.
 
It’ll feel like a weight has been lifted and progress can truly be made.
 
So my good people, do you resonate with the three words above or are your ones different?
 
Enjoy,
Ross

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Funny Old Emotions

Fellow coaches/trainers.

Are you in control of your emotions or are they in control of you?

Seems like a simple enough question to answer, it’s not.

You’d be surprised how many folk don’t really want to delve in to deep in to the emotional dregs that are weighing them down to find out which is the one causing all the other to pile up.

It’s surprisingly easy o know if someone is ruled by logic or feeling in a situation.

They either respond (logical) or they react (emotional).

Their tone of voice, pace, pitch, words spoken and often posture will give this away, not to mention some people faces just can’t lie.

Personally I’m like this, if something is utter tripe my face will let my fellow chatter companion know.

Another interesting bit of information about emotional reactions; it happens because it’s our egos way of protecting itself from death.

Yep, our ego fears its own death most.

Passional emotional reactions can usually end up linked to this, along with beliefs, values and occasionally a persons self proclaimed identity.

Don’t get me wrong, we need such things.

Without emotion we’d be no better than machines.

That being said, they can get in the way and control people for many years, a lifetime in some cases.

We link emotion to everything we do, literally

Once you can understand how and more importantly why then you will have a very powerful set of skills to help not only yourself but countless others as well.

Let us take food for example.

You will have a specific food that links to a specific emotion/feeling and when you’re not getting said emotion/feeling you will dive straight into the cupboard/fridge/freezer to pull out your crutch for that hit of instant gratification & feeling.

We subconsciously know this as well.

Why else do you think we ask people if they feel better after they’ve eaten?

We don’t ask them – “Are you nutritionally sustained from your meal?”.

No, we ask them how they feel and it they feel that they need any more or anything else.

Listening to the way people talk is an incredible skill.

Allowing each word to settle in your mind while also observing all the idiosyncrasies can really help you understand a person.

First though you must understand yourself.

“Because, if you can’t love yourself how in the hell you gonna love somebody else?Can I get an Amen?” – RuPaul

Give some though to the above, are you in control of your emotions or re they in control of you?

Enjoy,
Ross

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The KGB Method – Part 3

Putting it all together.
 
In parts 1 we looked loosely at how they days panned out.
 
Then through part 2 how you rotate the focus (daily or in a block of 3).
 
Below will be a brief example protocol you could potentially follow, however the main concept of this is to take away the idea of training different elements on different days.
 
The cycling or the movements and general focus of the training.
 
Finally it’s learning that just because you go to a gym or train that doesn’t mean you need to do body building style movements only.
 
^^ A trap many fall in to.
 
Okay, here we go.
 
– 3 on 1 off rotation
– Loading = go by feel or RM (rep max)
– Always leave 1-2 reps or something in the tank
– 2 lifts per session
– 20-45min per session (vary this each day)
– Rest as needed
 
Micro 1:
Day 1: Kettlebell – Fast
Day 2: Grappling – Slow
Day 3: Bodyweight – Flow
 
Micro 2:
Day 1: Kettlebell – Slow
Day 2: Grappling – Flow
Day 3: Bodyweight – Fast
 
Micro 3:
Day 1: Kettlebell – Flow
Day 2: Grappling – Fast
Day 3: Bodyweight – Slow
 
************************
 
Micro 1: 20-40min Sessions
 
Day 1: Kettlebell – Fast
 
A1 – Kettlebell Swing x 5-35 reps per set (p/s)
A2 – Kettlebell Shot-put x1-3 per arm (p/a)
 
 
Day 2: Grappling – Slow
 
A1 – Barbell Farmers Walk x20m, one bar each hand
A2 – Rope Climb* x1
 
*If no rope climb possible find something to climb 😂
 
Day 3: Bodyweight – Flow
 
A1 – Spiderman Crawl x20m
A2 – Inchworm/Down Dog x20m
 
Note down all the sets/reps you achieve, along with the loads used, remember though, you don’t need to keep the load the same each set, just saying.
 
************************
 
Micro 2: 20-40min Sessions
 
Day 1: Kettlebell – Slow
 
A1 – TGU x1 (p/a)
A2 – Renegade Row x 3-5 (p/a)
 
Day 2: Grappling – Flow
 
A1 – Sand Bag Lunge Shoulder Carry x 100m (p/a)
 
Day 3: Bodyweight – Fast
 
A1 – Plyo Push Up x3-5
A2 – CMJ x2 + Bound Jump x3
 
************************
 
Micro 3: 20-40min Sessions
 
Day 1: Kettlebell – Flow
 
A1 – Long Cycle x3min blocks
 
Day 2: Grappling – Fast
 
A1 – Sled Push x20m
A2 – Arm Over Arm Pull x20m
 
^^ Push the sled out 20m, walk back, sit down pull it back to you.
 
Day 3: Bodyweight – Slow
 
A1 – Single Arm Push Up x3-5
A2 – Pistol Squat x3-5
 
^^ Pause at the bottom of each rep
 
Repeat the above for one or two more rotations before changing exercises/movements
 
The above lasts for a total of 12 days, giving you 36 days for a full 3x repeat of it, of 24 if you do it twice, the aim would be to do a little more than you did the previous time.
 
That plays on the principle of Density (work done per unit of time), I’ve written about those before, just do a search on here via the tab and you’ll find more detail on it.
 
************************
 
As you can see the concept is simple, the training varied and you can be assured that the results will be plentiful.
 
Now you have the basic skeleton you can take it away with you and start to apply it.
 
Enjoy,
Ross

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Calories & Your Mind

A friend of mine brought up a great point yesterday in a conversation.
 
‘If people know what they need to do to lose fat or achieve a gym based goal, and essentially how easy it is why is it they struggle? I feel it’s more the mental side of things that need addressing than the fact of calories in/calories out.’
 
^^ I’m paraphrasing, however that is the overall gist.
 
Solid point, right?
 
When it comes to the mental state of the masses I have one thing to say on the topic.
 
You, me and everyone else are broken.
 
Yep, many come from similar backgrounds of dysfunctional families, emotional traumas, social compromises and much more.
 
Those few that have their shit together are rare.
 
Essentially they’re the unicorns of the world, much like kids who grow up with both parents happily married, a loving pair of siblings and they house with a white picket fence.
 
Mental health has been given far more of the spotlight over these last few years, for good reason too.
 
It can play a large role in how a person progresses through life, yet many will not ever want to delve in to their own psyche, at least not until they’re ready, which might be never.
 
You’d be amazed how many would rather live shrouded by indifference than step out in to clarity.
 
Then we have people that will fall back on their mental health issues to keep themselves protected and firmly routed in the place they currently reside.
 
Stack all of this up and then try to throw in a body composition related goal such as fat loss or LBM gain and you’ve got quite the recipe for struggle.
 
While achieving goals is often simple, it’s rarely easy.
 
Take for example someone who gets dumped due to putting on a hefty amount of comfort weight in a relationship.
 
Once it happens the person decides to make a change, and often succeed.
 
The find a new partner, a better one, kinda.
 
Once again they begin putting their lost comfort weight back on and the cycle repeats, perhaps for their entire life and many won’t ever stop to ask why.
 
This is where knowing a little about your own mental pitfalls can be rather advantageous.
 
In regards to the example above, food is often linked to our emotions or rather a missed emotional need that isn’t being met, as such we get that need which our partner/significant other isn’t attending to filled by food.
 
One thing to remember is that when something is missing from our lives we will often find ways to plug that hole.
 
It can be in the form of food, fornication with people other than our other half, drugs or something else entirely.
 
Emotional leakage you might call it.
 
Then what we use to plug that hole is nothing more than a low quality band aid, which will of course come off and need replacing, I guess it’s back to the fridge then.
 
Being completely at peace with who you are is rare.
 
In fact some people never achieve it.
 
This can cause many to think there is something wrong with them, when that could’t be further from the truth because the majority of everyone else is int he exact same place.
 
Of course it doesn’t help that people life their ‘fantasy’ life on social media which gives off the image they’ve got all their shit together, which they haven’t.
 
If they had they wouldn’t be needed to share it every 5minutes via their mobile apps.
 
So, in regards to what my friend said, mental health is a massive factor because unless you’ve got the courage to step in to the unknown part of your own self, then even something as simple as losing some excess body fat can become an insurmountable task.
 
How well do you know yourself?
 
Ask yourself the questions that you haven’t yet dared to, it might just be the first step you need.
 
Enjoy,
Ross

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Chances are it’s not your genetics

Do you find it easy to blame your genetics for any problem that arises?
 
Many do, trying to refute such a claim is not easy.
 
That said, it seems the world and it’s dog all have terrible genetics from what our ever connected state of affairs tells us.
 
I’m willing to call bullshit on it.
 
Take this classic:
 
“I have a thyroid condition.”
 
^^ Often self diagnosed and if it is legitimate then you will do well to look at their lifestyle habits.
 
While having a bum thyroid or similar issue does make something like fat loss harder, it’s not something that means you can’t make progress, you just need to be more diligent.
 
Would you like to know a secret?
 
I persoanlly have an under-active thyroid myself.
 
Yep, a legitimate one as well, the funny part, apparently I’ve had it for years and the Dr’s just didn’t see the need to inform me because my weight/BMI etc was always in the normal ranges.
 
Obviously anyone else with the same condition who is overweigh clearly has it worse than me….
 
It’s in no way the fact our lifestyles, activity levels, eating habits and general thought processes are different.
 
Nope, they’ve just got it worse and that is why they’re overweight.
 
🤔
 
Before you get offended, look, I get it, life can be hard.
 
We comfort eat, make poor choices and a whole host of other mistakes along the way.
 
In the end though most of our issues can be dealt with if we decide to make the necessary lifestyle changes.
 
This isn’t easy, it’s just a choice you make.
 
People talk about genetics and how they’ve made them a certain way and while they may indeed play a part, most of how you are comes down to your choices and lifestyle.
 
That’s just how it works.
 
If we take weight as an example, because everyone has a weight issue these days.
 
You don’t see any obese starving people, even if their genetics predispose them to being 400lbs, if they are starting and don’t have access to the calories needed they won’t ever be 400lbs, regardless if they have the genetic potential to be.
 
^^ Read that again and think about all the times you blame genetics, then look your lifestyle choices and take the time to have some honest reflection.
 
Now there will be some instances you have no control over, that’s just an unfortunate part of life, however for the most part it’s all in your hands.
 
While it is easy to blame say genetics, other people and the general state of the world, that doesn’t make it the best thing to do.
 
You’ve done it too often, I’ve done it too often, most people will continue to do it too often.
 
Time to take a step back, see the big picture and take charge.
 
Enjoy,
Ross

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7 Calorie Sources of a Nefarious Nature.

Does this sounds familiar to you?
– You watch what you eat.
 
– Each day you’re diligent and control your cravings.
 
– This have been the way for months now, feeling proud you should.
 
However….
 
Things have plateaued, or worse, a few lbs have crept back on.
 
While there are various potential reasons for this (movement efficiency, lower TDEE, GAS, etc), one of the most common is sneaky calories.
 
It is all too easy to over eat.
 
You can blame genetics, environment and even god because god wants you to stay on the lager side of life as all people of that ilk are jolly, apparently.
 
While potentially true, the probability is low.
 
As a species we are wired to seek out things that make us happy, that comfort us, the give us a ‘fix’ if we feel something is missing.
 
Oh yes, food is a powerful tool indeed.
 
“Let food be thy medicine” and all that.
 
It is alarmingly obvious how much it affects your health, or lack there of, its the one thing most people have in common and the majority have control over (less for dire and unfortunate circumstances).
 
As such here are 7 common food items that pack a rather hefty caloric punch.
 
Because yes, calories do matter.
 
1 – Peanut Butter
 
It’s so tasty, so moorish, so destructive to your goals if you eat an entire tub in one sitting (which is easily done)
 
2 – Fancy Coffees
 
Personally I quite like a coffee, black of course.
 
I often venture in to various establishments and take a look over the menu acting as if I’m going to have something different, when everyone knows I’m going for a black coffee because of habit.
 
Did you know a flavoured latte can be at the lowest end 250 calories in one go?
 
It’s not hard to have 2-3 of those a day, for some in one sitting, just let that sink in.
 
3 – Protein/Snack Bars
 
May convenience reign supreme. It will keep our bellies full, our wallets empty and our waistlines ever expanding.
 
Often 100-300 calories per bar, I know people like you who demolish 5+ a day with ease because they’re made to be ever so delicious.
 
By all means enjoy them, just don’t fall to gluttony.
 
4 – Smoothies
 
Literally the devil in blended form.
 
While the proposed health benefits of your Whole Foods Smoothie are enticing you may also find that a single one of these can tip the sales at around 350-500calories commonly (based on store bought ones).
 
Obviously enjoyable, just be mindful.
 
5 – That 1 Alcoholic Drink a Night
 
Now one drink a day may not kill you, however if you find yourself having it before 10am you might need to see someone.
 
The issue in this comes from the size of glass people use, and some fall in to the trap of opting for say a low-calorie Gin, 90cals per hit, as such they have 11.
 
Okay, maybe not 11, however at least 2-3, the can happen several days a week and maybe double on the weekend.
 
While this may be your way of ‘relaxing after a long day at work’ it’s not the most optimal.
 
6 – Office Treats (various)
 
Cakes, biscuits, candy canes, anything you just pick at, they can all have you racking up callers without your knowledge.
 
Before you say or think it, no, you don’t deserve a treat.
 
You give dogs treats, last time I checked you’re not a dog.
 
*If you are a dog and you’re reading this with 100% comprehension, please know I’m impressed.
 
7 – Low Calorie Foods (any)
 
Yea, I can’t believe I wrote that either.
 
This falls in the same realm as the low calorie gin mother dearest has after dealing with her darling children all day.
 
Typically because something is low calorie people don’t feel guilty about having it, which is great before the mob decides to set up a lynch party.
 
Due to not feeling guilty of their ‘less than 100 calorie snack’ people will eat serval of them, across the span of a day you can consume 3,4,5 or more of these ‘low calorie snacks’ on top of your average meals.
 
Worst part is people won’t track them as they don’t see them as ‘real food’
 
All of this leads to an excess of energy and a potential calorie surplus, and that my friends leads to weight gain.
 
The gain coulee be LBM or fat Mass, that will come down to things such as training, hormones, etc.
 
(Most end up with fat mass gain, unfortunately)
 
There you have it, the seven sins you didn’t know about.
 
I rsememrb the days where the only ones you have to worry about were Lust, Envy, Greed, Wrath, Pride, Gluttony & Sloth.
 
Alas, this is our modern world.
 
Give the above some thought and just be mindful.
 
If you want to have a food you enjoy then please fill your boots, if the feeling the food yields you is something you need and can’t live without then so be it, however it the long term results have lead you to a dark place mentally then you may need to consider sacrificing that which you enjoy.
 
Not what people want to hear I know, however it’s often what they need to hear.
 
You’ve got all the control, use it well 🤗
 
Enjoy,
Ross

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