When Marian Lewis walked up the aisle earlier this year she was one happy woman. The most obvious reason was that Pádraig, the man she loved and wanted to spend the rest of her life with, was waiting at the top. But there was also another reason she felt like bursting with happiness and that was that she looked and felt a million dollars. A few months earlier when Marian joined up to my online course I convinced her that it was worth all of her efforts to achieve that feeling and be the absolute stunner of a bride that she wanted to be. She did so well that the poor lady doing her alterations had to tell her off as she explained she couldn’t make the dress any smaller! You can read about her online story here.
As an only child she spent the morning getting pampered at home in Roscrea with her parents, two bridesmaids and flowergirl before heading off to meet her man. Marian and Pádraig’s wedding took place on a beautiful day in St. Cronan’s church in Roscrea in May and they partied the night away afterwards in The Sheraton Hotel in Athlone. Check out her fabulous day below captured so well by Denis Vahey Photography in Cashel as well as details of all of her wedding vendors. If you’d like more information about my online fitness courses head over here and leave your details.
Dress: Smart Brides, Portlaoise
Veil & Tiara: Smart Brides, Portlaoise
Alterations: Midland Bridal, Kilcormac
Hair: Bridal Hair by Marie, Clonmel
Makeup / General Beauty: Emily’s Beauty Rooms, Rathdowney
I have a lot of fitness clothing. A lot. It’s as a result of the fact that I can’t control myself in the presence of pink or any bright colours that I think will make me look good while exercising. I want to say my fitness clothing wardrobe looks great and is colour co-ordinated but I’ll be honest instead and say that I have a big huge drawer absolutely jammers with stuff. The only problem is I don’t wear half of it. Why? Because most of the clothing and footwear I’ve bought is clearly designed for the looking good part but not so much the exercise part. So here are three of my favourite pieces that are actually functional too and a little about why I love them so.
Runners
I get asked at least once a week what are the best runners for exercising and the answer is unfortunately I don’t know. I don’t know because what works for me might not work for you. That’s really annoying because it often means spending a fortune on a pair only to discover a week later that they are cutting the heels off of you or causing your feet to cramp etc but with a bit of luck it won’t take you as long as it took me to find THE ONE.
I have a flat foot. I have no arch whatsoever. I’ve been told by one sports shop that I need support and by another that I don’t so I was always confused when buying runners and often made the wrong choice. Thankfully however I picked up a pair of Nike Frees about 3 years ago and it was like a true Cinderalla moment as they fit and functioned perfectly. Some people find they need one type of runner for running and another for exercise classes but my Nike Frees work for everything. I have about 6 pairs now and am coveting my next purchase. I get mine in either Lifestyle Sports or Nike in Kildare Village.
Running Leggings (tights, pants whatever you want to call them!)
There is nothing as annoying as when you’re out for a run and next thing you look down and your running leggings are around your ankles! Ok bit of an exaggeration but seriously some of them are made so badly that you spend most of your run trying to yoink them back up. A drawstring is your only man here. That’s why I love Nike Dri Fit. They come up nice and high, have the drawstring and also a little zippy pocket in the back where you can keep your phone (but not an iPhone 6 as you’ll se in my next piece), money or keys. They’re also full length but have a zip along each side at the bottom so if you get too warm up can open them, hoosh them up to the knees and make them capris. I have about 5 pairs of these and the oldest are probably as many years old. I wore them throughout my pregnancy and they never lost shape. Again Lifestyle Sports or Nike in Kildare Village are my go-to shops for these.
On a side note I’m kind of excited about the new Nike Sculpt Tights that have a lovely high waist and promise to suck in all the body bits women hate but at €90 I’m going to have to have a good look at these bad boys before I purchase. If I do I’ll report back and let you know what I think.
Phone Carrier Thingy
Officially known as an Expandable Running Waistpack this has been a lifesaver for me since a phone-left-on-car-roof-incident forced me to change my phone. I was really quite devastated when I realised the 6 didn’t fit into the back pocket of my Dri Fits anymore. I have to have music or a podcast on when I run and cannot bear carrying my phone in one of those arm straps. This little gem buckles around your waist and the material expands to allow you to fit your phone in. Lifestyle Sports again.
As I said I have loads of fitness clothing but these three are my favourites. When it comes to tops I have to give a shout out to H&M. They make lovely, affordable tops that wash really well and are just a lovely fit. I find the sports brand tops can often be either too tight or too loose. Life is hard enough at 5km or doing a Burpee without either losing blood supply to a limb or exposing yourself to all and sundry.
It’s been a busy few weeks for me as I’ve been setting up my new online fitness course. It kicked off this week and I have a lovely dedicated crew on board. As well as a balanced diet plan, each week I send them exercise sessions that they can do both in the gym and at home, depending on their preference. While all of the workouts can be done without equipment I have advised them to purchase a few small pieces to help them achieve better results. I decided to share on the blog some of these pieces so that people can see how it’s possible to get fit without spending lots of money or wasting time travelling. As the winter months approach getting outdoors can get harder also. You can spend as little or as much as you want when it comes to home equipment but the suggestions below aren’t very expensive and generally stocked in most big towns as well as online. See the video below for examples of exercises you can do with each piece.
Exercise Mat
A good, thick exercise mat will never go to waste (not like a big awkward stability ball – anyone else have one of those in the corner of their room doing NOTHING?!). While you can usually pick up a thin mat for next to nothing you’ll pay for it in discomfort. The mat I’m using in the video above is from Physioneeds and costs approximately €50 but you’d nearly sleep on it it’s that comfortable. Similar can be found in Argos but Physioneeds are very fast with delivery. As you can see from the video clip you can pretty much use your mat for anything whether you’re looking to do cardio or resistance exercises.
Dynaband
Untied this is a great piece for arms, shoulders and upper back for both strengthening and stretching. To help work your legs you can tie it up and use in various ways including as shown in the video. I get my dynabands from McSport but locally you can usually get them in the likes of Elverys, TKMaxx or Argos for less than €10. This is also a great little piece of equipment to pack if you’re going be travelling.
Kettlebell
This is a very small but versatile piece of equipment which you can see from my video. I have a variety of weights but would use the 8 and 12kg’s most often. I use mine for both cardio and resistance exercise. I get my kettlebells from D8 Fitness in Dublin. Most sports shops supply them now too. Generally the fitness equipment suppliers will be a little cheaper than the sports stores. The average price of an 8kg kettlebell is €30.
You can spend lots of money on machines like a treadmill, stationary bike or crosstrainer but they aren’t necessary as you will see from my videos and I would only advise buying one if you are certain that you will use it and not have it become a clothes horse as often happens. If you’d like to get more information on my next online fitness course please go here and leave your details.
First and foremost you really need to get your medical clearance before starting to exercise again post pregnancy. General guidelines state:
Normal Birth – 6 weeks post birth provided there have been no complications and the woman herself feels good. The 6 week check-up is a great time to get the go ahead from your GP.
Caesarean –12 weeks post section provided there have been no complications. I will allow women who are less than the 12 weeks to take part in my classes if they have medical clearance but will start them off very slowly and progress from there.
Every birth is different and everybody will recover in its own way. Like exercising during pregnancy it’s important to listen to your body and don’t push yourself too hard too fast. You can read about my own post pregnancy story here.
My first steps out into the real world post pregnancy
Stage 1
Start slowly with walking. You will more than likely be looking forward to getting out of the house anyway and it’s great for you and your baby to get some fresh air (or to get a break from the constant stream of visitors). If you’re nervous at first ask someone else to join you and don’t go too far.
Core control on the go
Regaining control and strength of your core muscles which include your pelvic floor muscles is essential before moving on to other forms of exercise that may exert pressure. Practise your core control exercises as often as you possibly can. The maternity nurse will most likely have given you a leaflet with pelvic floor or kegel exercises to do and these are really important to do as early as possible. There will be days when you can’t seem to find time to eat let alone do exercise so I recommend trying to do your core control work at random times like when you’re making bottles. Tell yourself at the start of the day that every time you make bottles or boil the kettle you’ll do the exercises shown in the video below and soon enough you’ll get into a little routine.
Stage 2
Increasing your walking pace and going for longer walks may be possible at this stage. Continue to practise your core control exercises and if comfortable add in some additional bodyweight resistance exercise e.g. modified press-ups, squats, short planks etc.
This is a great time to think about joining a post pregnancy or baby friendly class like Buggy Bootcamp (shameless plug I run such a thing – check out the details here) or Mother and Baby Yoga. Just make sure that you inform your instructor if you have had any pregnancy complications.
Be very careful before putting your body under too much pressure. I’m not saying that you shouldn’t run or do exercise of a higher intensity but remember the pressure your pelvic floor muscles have been under and how week they may now be. Your body will tell you in the most embarrassing way if you are ready or not anyway. Think of your pelvic floor exercise like scrubbing your body before putting on fake tan. If you skip that part you run the risk of looking like a big streaky mess. Put in the ground work and you’ll reap the rewards afterwards.
Stage 3
Once you are starting to feel your body regaining its strength you should be able to increase the intensity of your exercise routine but again listen to your body and don’t push yourself too hard. Note that I said listen to your body not your brain which is so exhausted from the lack of sleep that all it can do is scream ‘COUCH!!!!’ Regular exercise will help to increase your energy levels and hormonal balance too so your brain will thank you eventually too. Take advantage of all the lovely people offering to mind your baby. They really really do want to do it and no you’re not putting them out.
Try to incorporate your baby in your workouts from as early as possible. I did this with Frankie and now he loves taking part or even just watching me from the buggy. If you don’t do it from early on they can sometimes get a little frightened but let’s face it a grown adult might be scared at the sight of us exercising some days too!)
If it’s not possible for you to get out of the house to exercise due to your schedule or the weather then you might like to consider an online fitness course to help you along the way. Shameless plug No.2 – check out details of my September 2015 course here.
Here are a couple of videos I put together to help you. The first includes some very basic core control exercises and the second to show you some of the things you can do with your baby as you increase your intensity (although I can’t promise the sunny day – it was the only one we had this summer in Ireland).
I have been working hard on the online plan for the past few weeks and am delighted to share the details.
Please read the following carefully before deciding whether this plan is suitable for you. Places will be limited and will be given on a first come first serve basis. Your place can only be confirmed once payment has been received.
Start Date: Mon 21st Sept 2015.
The information that you need to prepare for the start date will be emailed to you in the week prior to the start date so that you can do your first food shop.
Duration: 12 weeks
Cost: €100
What is included?
– A weekly exercise plan will be provided. There will be two different workout routines each week and a video demonstration of all exercises including teaching and safety points will be included. Each participant will be sent an email weekly with a Dropbox link to the video. Each routine is 20-30 minutes in duration and I will be advising that you exercise 4-6 times per week. There will be layered levels of exercise intensity demonstrated for different fitness levels.
– A food plan which includes real food choices for the real world. This is not a diet but rather a healthy eating plan. A template will be provided for planning your weekly meals and your shopping list. A clear explanation of your food options will be provided to help educate you on making better food choices.
– A Facebook support group that will allow course members to interact, share tips, and encourage each other. Support and accountability are very important when undertaking a plan like this and your group, as well as myself, will help to provide these things.
– Daily contact with me through the support group. I will be logging on every day to answer any questions you might have as well as giving motivational advice throughout the course.
What do I need?
– New mothers will need to have had their post-pregnancy check-up and have received medical clearance to exercise. If you have any specific post-pregnancy concerns you can contact me to discuss before committing.
– All participants will need to read the relevant terms, conditions, statements, and screening procedures. In order to proceed with the online course all participants will have to confirm via email that they have read the relevant paperwork and have medical clearance (further details will be provided should you choose to partake).
– All routines can be completed without equipment however a mat, dynaband and a weight of approximately 5-12kg are recommended to help you achieve the best results. The routines can be performed in your own home, indoors or outdoors, but if you are already a gym member you can do them there either.
– I recommend that you take your body measurements and a video demonstration of how to do so will be provided. For accountability all measurements can be posted to the support page or privately by email to myself and photographs included if you are comfortable to do so.
In addition I encourage all participants to chose an item of clothing that is currently too tight but which they would like to be able to fit comfortably into by Christmas and share this with the group if they wish. Weighing yourself on a scales is not recommended but is a personal choice.
Who is this plan not suitable for?
– Anyone with a disability, impairment or ailment which prevents them from engaging in active or passive exercise that is detrimental to heart, safety or comfort.
– Unfortunately at this time the plan does not take into account specific dietary requirements eg. If you are vegetarian, vegan, coeliac, diabetic
– Pregnant women (however please note that should you fall pregnant during the 12 weeks an alternative routine can be provided once medical permission to exercise has been received.)
The response to this course has been unbelievable. I’m very excited about helping you all to achieve your goals. If you have any other questions please don’t hesitate to contact me.
Please make sure that you have notified me of your intention to join this course before making payment.
From the day I got engaged to the day I walked down the aisle I was obsessed with all things bridal and wedding (I probably still am actually but I think that’s obvious). I loved finding any excuse to have a day out with my bridal party in the build up to the big day. Days like dress shopping, bridal shows, venue hunting, an impromptu trip down to Bride of Franc’s café and shop in Cork and even a ‘for the hell of it’ overnight trip to London. None of our trips were of the fit and healthy nature however and that got me thinking about organising a bridal experience with a difference for brides-to-be. When I ran my idea past some soon-to-be brides that I know (and as a 29 year old woman that is MANY) they loved it and so The Fit Bride’s Breakfast was born.
After a lot of planning and preparation to get my lovely venue up to bridal standard the day began to take shape. A clear out of my own bridal bits and pieces, a couple (ok four!) trips to IKEA and a stop off at Moss Cottage in Dundrum and I had what I needed to transform. I was amazed at the response to it. Originally I had planned on keeping the numbers very small but relented because I’m not very good at saying no. And so we had a lovely sized group together for our first event. The morning kicked off with tea and coffee and a light, healthy breakfast which included fruit from Keelings, yoghurt from Glenisk and the tastiest yoghurt toppers from Wyldsson (who personalised their tubes for me!)
Now I’m fairly well used to standing in front of big crowds when I’m teaching my classes but this time there were no burpees or loud music to hide behind. My lovely group were seated and all eyes were on me so you could say I was a little nervous. We discussed the common myths and misconceptions when it comes to healthy eating and fitness, including how often you should exercise and what are the best things to do as well as what are the best food choices. We looked at the different wedding dress shapes and styles that brides chose and the body parts that they are often conscious of when wearing these dresses. I was just starting to relax when my time was up and I handed over to the next speaker.
Aileen Coffey from Remarkable Beauty was next up to talk to the ladies. Aileen is a mobile beauty therapist and offers a wide range of services including skincare, nails, tan and much more. Her speciality is her pamper party which is popular with hen parties, bridal parties and all the other girly events you can think of. She talked to the group about the stages of beauty prep that a bride should consider leading up to her big day. She also showed the group her fabulous mobile tanning booth as well as some of her lovely products. Sometimes a bride can think she knows what she needs to be doing to prepare herself for the big day but an expert like Aileen will always have a few extra handy tips.
Next was Mary Kearns from Mary’s Hair Studio in Rathdowney. Mary is well known for her amazing wedding styles and as a bride-to-be herself (who is admittedly hair obsessed) she knows how important it is to feel confident with both the style you choose and how well it will hold up for the day. This bride can testify that her styles will hold up for the whole weekend if you want them to! Mary works from her really pretty studio but will also travel to a bride’s house or hotel if they wish. She also spoke about caring for your hair in the lead up to the big day as well as how to manage your veil or headpiece later in the night when she’s not around to help.
Our final speaker was makeup artist Ruth Bergin. A graduate of LA College of Creative Arts and currently working for Inglot, Ruth showed the group two very different bridal looks, a more natural and the other a bit stronger. One of the biggest concerns for brides-to-be is how to maintain, throughout the day, the flawless look created by a makeup artist in the morning so Ruth gave some advice on products that you should bring with you to your reception.
As you can see from the pictures our morning was captured elegantly as always by photographer Eddie Kavanagh. I had meant to make a list of the little details that I wanted captured but he didn’t miss a thing.
We were also very lucky to have a selection of veils and headpieces to show off Mary’s hairstyles with and they came from Smart Brides Designer Outlet in Portlaoise. They were also kind enough to send a stunning Jenny Packham dress to show off to the brides too as well as some of the gorgeous jewellery that they sell. I wanted to take everything they sent, particularly the dress, and run for my life!
Prize winners
We rounded off the morning with some spot prizes which included a goodie bag of Wyldsson topper tubes from myself, a blow-dry from Mary, a full-body tan from Aileen and a voucher for an engagement shoot with Eddie. It was so nice to get such positive feedback from everyone who came and I loved chatting to everyone afterwards. I’m looking forward to having some of the ladies join me on the 12 week online course starting in September and there will definitely be another breakfast in the future.
P.S I was getting asked a lot of questions on Snapchat about where I got some of the bits and bobs I used to decorate the venue so here you go:
This is a post to explain the lack of a proper post this week. For the last couple of weeks I’ve been really busy preparing for the Fit Bride’s Breakfast which I held last Sunday. We had a lovely day but it was hard work making everything come together. I’m finished my summer course of bootcamp and Pilates classes and I’m now on what was supposed to be a break for a couple of weeks but there has been so much interest in my online courses that I have had to get stuck into them instead. I want to give them 100% and so the blog will have to come second for this week.
One of the things that people ask me most often is where do I get my energy from? The answer is usually from eating a balanced diet and exercising regularly but some weeks those things are just not enough. Sometimes I just don’t have the energy to do everything and this week is one of them. I can only stretch myself so far and I think I’ve reached my limit. On top of the work I have to do I have a teething, sleepless baby on my hands and I really want to be there to cuddle him and make him feel better when he needs me.
Some of the posts I do need a lot of time and research. When you’re advising pregnant and post pregnant mothers about exercising you have to have your facts right and not just throw up your own opinion.
I’m sure I’m not the only woman who is guilty of taking on too much. To all the other brilliant women out there juggling so many things at once try and keep this quote from Oprah in mind. We all have things we want to achieve, big or small, but sometimes we need to cut ourselves some slack and remember that we can only do our best.
I love to scroll aimlessly through Instagram looking at all the fabulously healthy food that people are making. Sometimes if I’m feeling very adventurous (note that said adventure can only occur when Frankie is sleeping) I will even click in and see what ingredients are required should I decide to make such a thing and that’s where that little escapade usually ends. Most often there are both far too many ingredients and my concentration levels just aren’t what they used to be or else I know for a fact that the ingredients included are not stocked on the shelves of Tesco and therefore will not appear in the blue box that the Tesco man delivers to my kitchen table.
Once upon a time I shopped in various places for my ingredients. I was one of those fearless foodies before I had ‘company’. Before the ‘company’ decided that hanging from my legs was the most comforting place to be. Oh yes I used to make raw food this and organic-cocoa-nibbed and sliced almond that with abandon. Now getting to eat a banana without having to share it is something I consider a luxury. Yes I have definitely found this first year of motherhood put me back in my box and made me simplify the way I eat but I think things may be improving as we hit that year mark. It’s not all the baby’s fault either; I think I have just become a bit lazy about what I cook too. However I’m getting strict with myself and forcing myself to start putting a bit of effort back into the whole food making process. It’s not really that hard when you plan your meals properly for the week and I’ve been getting up a little earlier too by default (or teeth-fault) so I’ve had some extra time to prepare things in the morning. I’ve also given up the online and gone back to the in-real-life version of food shopping. Here are two dinner recipes that I love and would highly recommend. Have a look in your press and see what you have first (making sure they’re not dated 2010) and then make a list of what you don’t have and off you go!
Shepherd’s Pie from Derval O’Rourke’s book Food For The Fast Lane
(Click on the picture of Derval’s book for a link to where you can buy it – it’s a super recipe book)
All three of us loved, loved, loved this recipe. I doubled the recipe and we got the two adult portions and the two baby portions from the big dish on the right and himself took the two little dishes on the left to work for the two days afterwards.
Serves 2
1 tbsp olive oil
3 rashers, thinly sliced
2 onions, finely chopped
Salt and pepper
1 tbsp dried herbs (I just threw all the dried herbs I had in the press together)
2 garlic cloves, crushed
500g lean minced beef
300ml beef stock
100g peas
2 tbsp Worcestershire sauce
2 tbsp tomato purée
2 bay leaves (didn’t use, don’t think it had any effect)
850g potatoes, peeled and quartered (I used sweet potato and it was gorgeous!)
40g butter
40g cheddar, grated
100ml milk
Preheat oven to 180
Heat the olive oil in a pan over a medium heat
(Boil the kettle for the stock – try not to forget about it and actually put the cube into it and stir)
Add rashers, onions, herbs & pinch of salt – cook for 5 mins until softened
Add garlic – cook for 2 mins
Add mince – cook for 10 mins until brown
Stir in the stock, peas, Worcestershire sauce, tomato purée & bay leaves and bring to the boil
Reduce heat, cover and simmer for about 5 mins, stirring occasionally.
Make the mash by boiling the potatoes in water for 10-15 mins (10 if using sweet potatoes)
dish first
Top with mash
Bake for 20 mins
Divide and conquer!
Chicken Fajitas with homemade guacamole and salsa from Jamie Oliver’s book Ministry of Food
(Click on the picture of Jamie’s book for a link to his website)
This is one of my favourite recipes of all time. So much so that himself usually has to tell me to take a break from it sometimes when it’s been on the menu for a few weeks running. I do make a couple of changes to Jamie’s recipe and how he suggests you cook this. I’ll have it with wholemeal wraps (usually 2 per person) if I’m really hungry or if I’ve had a busy day exercising but often just put the chicken on top of a bed of salad leaves or spinach if not.
Serves 2
Fajitas
Olive oil
1 red pepper, deseeded and chopped
1 yellow pepper (my addition), deseeded and chopped
1 red onion, finely chopped
Chicken breasts (when making I usually use 4), chopped into strips
1 tsp smoked paprika
1 small pinch of ground cumin (woops I just realised I’ve been using a tsp of this!)
1 lime, halved
Pepper
4 flour tortilla wraps
150ml natural yoghurt (Jamie specified fat-free but I don’t really do fat-free so I use Glenisk whole organic yoghurt)
50g cheddar cheese
Salsa
1 fresh red chilli to your taste (I’m lazy about this one and use a squirt of the Schwarz chilli paste)
15 ripe cherry tomatoes (I don’t use this many), chopped
1 small bunch of fresh coriander (get the real deal here, makes a big difference), chopped with stalks
Salt and pepper
½ lime, juice of
Olive oil, tiny drizzle
Guacamole (Jamie’s recipe for this is a lot more complex and feel free to check it out on his page but this is my simplified version):
1 avocado, mashed to your desired consistency
½ lime, juice of
1 small bunch of fresh coriander, chopped roughly
Salt and pepper
Again the following is not how Jamie instructs you to make it but this is how it works for me:
Put the peppers, onion, chicken, paprika and cumin into a large bowl. Squeeze the juice of the lime and drizzle the olive oil. Season with salt and pepper and leave to marinate for 5 minutes.
Heat the pan over a medium heat then add above ingredients and cook for 10 minutes, turning regularly.
To make the salsa and guacamole simply add all of the ingredients listed together to serve (obviously separately for each one).
Don’t forget the natural yoghurt, cheddar cheese and wraps too if using!
At this time of the year us ladies are all about our arms, not necessarily because we’ll get to show them off to any great extent in Ireland with our unpredictable weather, but there will be the odd wedding and hopefully a holiday thrown in too.
I’m all about being able to exercise any time, any place with limited or no equipment. In this video clip I have given two exercises that require external weight and two which only require your body weight. For the two that require external weight I have given three options for you to use at home. The first being a kettlebell or dumbbell (mine is 8kg but use what suits you), the second being your baby (mine was not co-operating and anyway he’s getting too bloody heavy for me) and thirdly an old handbag filled with any heavy stuff you can find around the house. I do a lot of bodyweight and dynaband exercises when working my arms as they can get bulky very quickly and that’s just personally not the look I like for myself. I’ll do a dynaband post soon.
I would usually do 10-15 repetitions of each of these exercises and do 3-4 sets.
Upright Row
– Works your shoulders and front of upper arms.
– Perform slowly and with control.
– Keep your core strong (bellybutton to spine, pelvic floor lifted) throughout.
Single Arm Row
– Works the side of your upper back, front of your upper arm and back of your shoulder.
– Again slow and controlled and try to tense the muscles in your arm at the top of the row.
– Keep your elbow in close to your rib cage as you slide past it.
Press Up
– Works your chest, the back of your upper arms and the front of your shoulders
– Be sure that you aren’t dropping your mid-section when lowering – if so drop down to the modified version on your knees.
– Lower slowly and to a right angle at your elbow and return to top a little faster.
Tricep Dips
– Works the chest, back of your upper arms and front of your shoulders
– Hard version – extend legs so that you are balancing on your heels
– Easy version – bend knees at 90 degrees
– Dip slowly, lift a little faster
Have a look at the video link below to see these exercises in motion.
Bríd
by Bríd McGill | Comments Off on Amazing Arms Anywhere
