Tag Archives: fitness


If you’ve always been the type of person to work out in the evening, you know that life can often get in the way of your #GymGoals. Whether it be extra hours at the office, your friends making you up for happy hour, or an impromptu Bumble date, cancelled workouts can easily become the norm. But as much as you try to rearrange your routine, you only can’t figure out how to work out in the morning.

Honestly, people who work out in the morning used to seem like another species to me. I could scarcely drag myself out of bed to brew my coffee, let alone blast out some burpees.

But with a few simple lifestyle changes, I slowly bear-crawled my way over to the dark side( literally — it’s still dark when I wake up ). And now, I can confidently call myself a morning person — at least when it comes to exert, that is.

Trust me, I was in a full-blown relationship with my snooze button when it came to morning workouts. Like, “were in” knee-deep in the honeymoon stage, and I had no intents of a divorce anytime soon.

So if I can break up with the snooze button and become a morning person, trust me, you can, too.

Here are five simple lifestyle changes that will finally let you attain the switch to morning workouts.

1. Eat Right At Night

The foods you eat the night before your workout can definitely impact how you’ll feel by the time you reach the gym the next morning.

Basically, greasy junk food is going to attain you feel sluggish AF when it comes hour for those #gains.

Having a balanced meal that includes carbs, protein, veggies, and healthy fats for dinner will give you a lot more energy when your alarm goes off in the morning.

2. Get Some More Shut-Eye

This might seem like a no-brainer, but catering to your body’s natural circadian rhythm will induce waking up for a morning sweat sesh much easier.

Try to get the recommended seven hours of sleep by switching off your phone during those late hours and giving your body the deep sleep it needs to perform at its best at the gym.

3. Make A Motivation List

Making a list of things that will motivate you to hop out of bed in the morning will help you recollect why you’re sweating it out at sunrise.

Whether it be the beaker of coffee waiting for you when you get home, or the #BootyGains that you’ll reap from a consistent a.m. workout routine, write it all down and stick it on a post-it note right next to your bed.

4. Prepare The Night Before

Setting out your clothes, keys, and shoes the night before will remove any obstacles or excuses you’ll be sure to make in the morning.

Sometimes I even sleep in my sports bra and work shorts because I know if I don’t, I’ll try to be sneaky AF when 6 a.m. rolls around.

5. Reward Yourself For Rising And Grinding

Making yummy pre-workout snacks that will be ready for you before your journey to the weight room can stimulate early rising a lot easier.

Prep your healthy treats as a reward for responding to your wake-up call. These chocolate peanut butter energy bites will stimulate parting with your pillow a lot more doable.

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It’s officially winter. This entails layers, long sweaters and multiple pairs of long johns are entirely acceptable( and even kind of trendy ).

I’m a fan of the cooler months. They conceal a lot of imperfections.

But as an advocate of body positivity, Im not about to make this article about your body looking good in the winter.

Every body is different, and if I read one more piece about how to get a thigh gap, I will explode.

What I will do, though, is explain why its important to exert your lower body-year round. These reasons have nothing to do with how you appear, and they even offer some workout suggestions.

Exercising your lower body will reduce the health risks of trauma, improve your balance, allow you to move more quickly( and for longer periods of period ), improve your metabolism, alleviate lower back ache and increase your range of motion.

Your legs are basically half your body. You rely on them to do basically everything.

Making dinner? Youre most likely standing.

Running to the bathroom? Still using your legs.

Tapping your foot during a long flight out of boredom? Watch?

I havent even mentioned exercising.

Leg day doesnt exactly have an exciting reputation on social media. Everyone calls leg day the day they love to hate.

There is a lot of pain post your lower body workout, sometimes attaining it difficult to even sit down.

But it doesn’t have to be so bad. Actually, you can learn to love leg day, especially if it means awesome results.

Thisis why I’m presenting you with three 10 -minute videos( and who doesn’t have 10 minutes ?) to help you get super strong legs.

1. Ballet Beautiful: Lean Hips& Outer Thighs

The moves in Ballet Beautiful: Lean Hips& Outer Thighs are easy and can be done anywhere. If theres room for you to lie down on the floor, you can do this video.

I do, however, recommend doing this routine on a mat. You may not be able to walk quiteas easily the next day, but youll feel empowered and strong.

Plus, the video is quite elegant. It takes some of that leg day fear away.

I would recommend stretching and warming up your hips before pressing “play” for ultimate security. Spectators are not required to have any previous ballet experience to make this one a favorite.

Check it out 😛 TAGEND

2. 30 -Day Fat Burn: Legs And Butt Shaper

Interested in a bit more cardio, but not too much? 30 Day Fat Burn: Legs And Butt Shaper is exactly that.

Its great to pair this video with any other routine, as it involves many squatting pulses, light cardio explosions and even some floor work.

All you need for this 12 -minute routine is a mat, or at least something to put under your knees when the floor run begins. If I miss this routine on leg day, I feel like somethings missing.

Its a must-try, low-impact aerobics routine for everyone.

Check it out 😛 TAGEND

3. BeFit Bikini Body Pilates: Lean Legs

Though BeFit takes the exercises in this video from traditional Pilates class, they differ from novice to intermediate.

Anyone can do them.

You dont have to be a Pilates expert to be good at this. You can implement the moves into your regular workout routine.

Check it out 😛 TAGEND

Exercise doesnt have to be complicated, time-consuming or expensive. Simple motions can work, get you the strength you want and may very well be free.

No gym membership is necessitated this winter.

But Ill still keep the long johns.( Theyre so comfy .)

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You know when you’re lounging around, catching up on, and you abruptly realise you haven’t moved in, well, an embarrassingly long time? And you’re pretty sure your butt is so dead asleep you are able never be able to move it again? You want to get your blood pumping, but like, standing? That’s way too much effort. Well, actually, there are plenty of workouts for your butt that the project works, and don’t require you to move at all from your comfortable yoga mat.

Try these six kickass( literally) exerts to get the booty of your dreams with the least sum of effort.

1. Glute Bridge

From strengthening your loot and hamstrings, to reducing knee and back pain, to sculpting your core, the glute bridge candidly does it all.

And hell yes you should roll over and take power nap after, because you earned it.

2. Fire Hydrant Kick

You can’t park in front of them in real life, but you continue to park yourself right in front of your Netflix episode while you’re doingthese bad boys.

This exercise targets the outer glutes, core, and hipsto make this move a total lower-body trifecta.

I’m comin’ for ya, perky booty.

3. Donkey Kicks

Stay right where you are, and add some donkey kicks into your routine.

These simple kick-backs will sculpt your glutes big time, which helpsincrease your velocity and agility you know, for when you choose you actually want to get up.

Add ankle weights if you want to feel the booty burn.

4. Single Leg Glute Bridge

Remember your BFF, the glute bridge?

Well, subtract a leg, and redefine your rump with this slightly trickier variation.

You may be laying down, but don’t be fooled this moveis effective AF.

Your hammies won’t know what reached them when you double the difficulty of the classic bridge.

5. Lateral Leg Lift

Lateral leg lifts are the ultimate lazy-but-not-actually-lazyexercise. Severely, those minor, controlled movements run a way.

Sideleg raiseswill really run your abductors, which arethe muscles that help move your thigh to the side of your body.

6. Clam Shell

According to a 2011 study from the, theclamshell exercise was one of the five largest exerts for strengthening the gluteus medius and a strong gluteus medius entails less injuries for you in the long-term.

Listen, if I can achieve ultimate booty strength without ever having to stand up, you can catch me chilling on the floor forever.

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Here’s a novel proposal for you: Instead of doing the usual happy hour with your co-workers, why not hit up the gym after work today? I know working out might be low on your priority list after a tiring day at the office, but it can be more fun than happy hour.

Trust me.

And, much like the ceremonial post-work cocktail, it’s an effective style to bring you closer to your co-workers.( It also has the added benefit of, you know, actually being good for you .)

After you’ve assured one another dripping sweat as you struggle to keep up inyour workout class, there’s merely no going back. You’ll be tight for life.

So, instead of having a few drinkings, try violating a sweat. Here are 10 reasons why you should skip happy hour and work out with your co-workers.

Happy hour doesnt last, but strong bodies do.

Getting fit is so much more rewarding than a few cocktails at happy hour. It’s literally helping you become a stronger, healthier version of yourself.

You can talk office gossip with a side of healthy living.

The gym is a safe space for that delicious office rumor. If you and your co-worker gym together instead of hurling back a few cocktails, you’ve earned the human rights of spill onwhich colleagues are secretly dating.

You’re alleviating the stress of the workday not marinating in it.

Exercisewill induce you happier than a discounted glass of chardonnay.

When you exercise, you simply feel better about the world. If you associate those happy feelings with your co-worker, your friendship will only get stronger.

You’ll learn a lot about each other.

You can tell a lot about someone bythe route he or she exercises.

Does he psych himself up by hollering loudly in between defines? Does she expend 20 minutes stretching before she starts the actual workout? You’ll have a deeper understandingof your co-workers after you’ve find them in their natural gym habitat.

Youll be more motivated to work out if you have someone to go with.

The thing about happy hour is that you end up skipping the gym because you don’t want to be left out from different groups. But if you and a co-worker make it a point to hit the squat rack after you leave the office, you’ll feel more motivated to work out.

You can hold the other accountable, and you won’t be plagued by FOMO because you’ll be stimulating your own memories.

A trip to the gym can make up for any grueling day at the office.

You can make up for a rough day at work with an intense sweat session. You and your co-worker both know how impossible your boss can be and once you get to a punch bag, you can let your aggressivenes out.

Your inside gags will actually construct people jealous.

The inside gags from happy hour are great and all, but when you have killer gags AND killer abs, you bet your other co-workers are going to be jealous.

Youll have someone to spot you.

Just like with work projects and assignments, you need to trust your team. And ifyou can take that bond and translate itinto a workout at the gym, you’ll be on an entirely different level.

Think of it this way: If you can trust your work BFFs with the 125 -pound barbell over your head, you can trust themwith anything.

The people-watching is better.

There’s perfectly no arguing this one. At the gym, there are hot, scantily-clad people as far as the eye can see. Enough said.

Co-workers who gym together form real, long-lasting friendships.

When your co-worker becomes your gym partner, hebecomes so much more than someone you happen to work with. A specialbond sorts, and hesuddenlytransforms intoone of your best friends.

Working out entails pushing one another past bounds “youve never” knewexisted. Even when you move on to new jobs or iflife takes you downdifferent routes, you’ll always have the gym to bring you back together.

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There is something about grunting or moaning while exerting that brings to mind the clich of a cockyweightlifter, or maybe even that person who seems to be having multiple, heavy-breathing orgasms in your yoga class. But the truth is, yelling while working outcan feel really cathartic and energizing. Not to mention, it might just be really good for your body.

Some exercise psychologists, in fact, believe a good shout or groan is a practice in mentally preparing for a moment of forced exertion or physical release. As athletics psychologist Charlie Browntold the, grunting while exerting can allow youto be more mentally present overall in your workout. It is part of total concentration, he said, referring to grunting in particular. It really is a matter of dedicating oneself over to the process.

Vanessa Dunleavy, a buti and vinyasa yoga teacher, says she considers it a way to remove static energy from the body, alleviate stress, and help people be more present during an exercise practice, which she reiterates should be a judgment-free zone, both of yourself and of others.

She tells Elite Daily,

I promote my students to make sounds. Build the weird noise! It constructs you feel good, it allows others people to release and do the same.

While there’s some debate as to whether or not hollering during a workout truly impacts performance, some proof indicates it may affect your strength.

A 2009 analyze from Iowa State Universityinvolving martial artists measured their handgrip strength on a dynamometer, a device used to measure force-out. They first gripped without noise, then tried again while performing a breath/ sound technique used in martial arts called a kiap, which is basically a quick and loud call. When they built the noise, their strength increase by about seven percentage.

Even if you’re not looking to increase strength in your workouts, the power of yelling and soundis actually considered by someto be primally healing, and there’s a whole psychology and mode of therapy behind use such soundsas a means of releasing trauma.

While having a few good shouts or moans while you exercise might not necessarily solve neurosis, it can, at least, help relieve a little bottled-up stress, which I think everyone can benefit from, amirite?

So, even if it seems a little weird, give it a try. You might just be surprised by how good it makes you feel.

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US chairpeople exercise soundtrack features mix of funk, pop, stone and hip-hop, including anthems by Sting, Beyonc, Icona Pop, Forro in the Dark and Courtney Barnett

The US Democratic party have championed Barack Obamas hip and eclectic music savour since sharing the nominees iPod playlist during the 2008 campaign. Now, as the president gale down his final word, hes exposed his curatorial powers extend to a particularly 21 st century preoccupation: the well-crafted workout playlist.

For his guest editorship of Novembers Wired magazine, Obamas team released his exercise soundtrack on Tuesday: a mix of funk, pop, stone and hip-hop, with a few curveballs( and cheeseballs) thrown in.

The playlist shares a few commonalities with his 2016 summer soundtrack: theres a celebration of black artists, a few crowdpleasers( last years Good Vibrations is this years Lets Get It Started ), and even a couple of double-ups independent Australian artist Courtney Barnetts Elevator Operator features on both playlists, as does Nina Simones Sinnerman.

Jason M Peck (@ JasonMPeck1)

Obama’s decision to set the Black Eyed Peas next to Nina Simone is unforgivable. https :// BMtDXiBFKV

October 18, 2016

Jay Z gets another look-in, this time with Drake in 2009 s Off That. Its preceded by Get Me Bodied by Beyonc who featured twice on Michelle Obamas workout playlist, released in 2012.

Also featured is Emergency by Swedish electropop duo Icona Pop a more original selection than 2012 s I Love It, which remains unavoidable in gyms around the world; the Isley Friend funk-filled ode to free love, Live It Up; and, from somewhat out of left field, theres Perro Loco by Forro in the Dark a collective of Brazilian musicians who rework the rural forro music for the club scene of New York.

Obama who hosted his first ever music celebration, South by South Lawn( SXSL ), earlier this month proved himself a master of the mixtape where reference is released the White Houses summer playlists in August to broad acclaim. Speaking with Pitchfork at SXSL, the White Houses first chief digital officer Jason Goldman said the choices are all the presidents: I swear it is him who stimulates the playlists. He has personally selected all of those songs and writes them out by hand. He truly loves a diverse range of music.

In 2015, Obama became the first sitting president to visit Jamaica in more than 30 years. Dropping in at the Bob Marley Museum, he told press hed been a big fan since high school. This might explain the gym playlist inclusion of Could You Be Loved which, much like Stingings If You Love Somebody Set Them Free, may be more befitting of a dawdle than a gym drill. But perhaps its one for the warm-down. The playlist does, however , not include Frank Ocean and Chance the Rapper, who were recently invited to his Final State Dinner.

Have a listen to his pickings below.

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When it comes to crushing your #GymGoals, it can feel impossible to determine time in your schedule to fit in some quality workout. Sometimes, you only don’t have room in your busy day for anything more than a quick, 10 -minute workout. But hey, there’s nothing wrong with that you don’t have to choose between your4 5-minute, full-body HIIT circuit and lazing away onyour couch after a long day at the office.

Trust me, your fitness results aren’t going to fade-out simply because you aren’t committing an hour each day to working out.

In fact, research actually shows that short spurts of exert can providejust about the samebenefitsas longer workouts, especially when your efforts all add up.

When it comes down to it, a 10 -minute workout is better than nothing, and honestly, you’d be surprised by how intense 10 minutes can actually be when you put your mind( and, of course, your body) to the task.

Here are six workouts for every part of your hard-working bod to try when you’re pressed for period, but still want to feel that delicious burn.

1. Engage Your Abs

Apparently, it merely takes 10 minutes to feel like your core is going to literally implode.

This workout is intense AF, and will work your abs from every single angle.

Like, angles you didn’t even know inside your core.

2. Run Your Arms

These exerts target your upper arms and shoulders the perfect combo for when you don’t have time for a total upper-body workout.

Warning: This may or may not feel like the longest 10 minutes of your life.

3. Sculpt Your Legs

If you think you’ll avoid the post-leg-day soreness because you cut your glute gains down to 10 minutes, think again.

You’ll probably still have trouble climbing a flight of stairsafter this loot blaster.

But it’ll be worth it.

4. Construct Your Back Muscles

I always believed back workouts were only meant to be done on elaborate gym machines, but this speedy sweat sesh altogether demonstrated me wrong.

All you’ll need to grind through this quick workout are two free weights and a comfortable mat. Get to it, girl.

5. Cardio Without The Machines

You don’t require an hour-long conference on the elliptical to get some quality cardio into your routine.

Jump for joy( literally) tothis quickie cardio circuit.

This baby will get your heart racing, the endorphins pumping, and before you know it you’re done!

6. No Muscle Groups Left Behind

I know, “youre supposed to” thought it was impossible to get a full-body workout in just 10 minutes but it’s absolutely a thing.

From sumo squats, to mountain climbers, to jumping jacks, you’ll be out of breath before you even know what you( teheh ).

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If you’re planning to stock up on candy and eat your heart out thisValentine’s Day, you’re not alone.

According to research fromNielsen, it turns out Americans purchase approximately 58 million pounds of chocolate in the weeks leading up to this lovely holiday.

Yeah, that’s a whole lot of heart-shaped boxes of chocolate.

If you’re someone who happens to have a serious sweet tooth, you might want to look away.

I’m about to tell you something scarier than waking up on Valentine’s Day and realise you’re still dateless.

Studiesshow “it merely takes five fun-sized candy bars and no other dietary adjustments for someone to gain 1 pound of weight per week.”

Now, that doesn’t even sound like an outrageous quantity of candy, so you can only imagine what demolishing an entire box of Godiva will do to yourwaistline.

Yep, those lovely confections may seem harmless, but all of the sugar and calories hiding inside those deceptivecandies cansneak up on you faster than one of Cupid’s arrows.

To put these sweets into perspective, we figured out how much exercise it takes to burn off some ofyour favorite Valentine’s sweets. After looking at some of these calorie counts, you might want to think twice about polishing off that box of dialogue hearts.

( Note: calories burned are based on a 125 lb female .)

Dove Dark Chocolate Hearts

Conversation Hearts

Godiva Chocolates

Hershey’s Kisses

Red Velvet Cupcake

Valentine M& M’s

Reese’s Peanut Butter Heart

Russell Stover Chocolates

Peeps Marshmallow Hearts

Nestle Crunch Valentine’s Heart

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After doing 2 Juice Cleanses in 2 Weeks, I figured I had watched it all in the world of cleanses, but boy, was I incorrect. Enter Soupure, the most delicious and satisfying soup cleanse known to human( or girl in my example ). They believe in feeding the body , not starving it, which is how they developed 20 soupswith the help of nutrition experts and creative chefs.

Having alreadydone two cleanses this month, I also was a proponent for feeding my body , not starving it, which is why we teamed up and I embarked on a 3-Day Soup Cleanse. And let me say to you, souping really is the new juicing.

Each day there was a broth in the morning, a thicker, chilled smoothie-esque soup, a warm lunch, afternoon broth, a fill dinner soupand two alkalizing water. All of the soups are vegan except for the bone broths which in my lawsuit were replaced for vegetable broth and ENERGIZE contains honey, but can be requested otherwise.

Day 1: The soups have arrived.

They recommendstarting each day( on or off the cleanse) with a warm cup of lemon water. It alkalizes the body and gets it ready for detoxing. I’ve always wanted to get in the habit of doing this because it’s like lemon tea and wakes me up more than coffee — yes, you read that correctly. I downed it the first day because I was just so excited to get to the soups.

I heated up the broth and was feeing it with a spoonful until I get frustrated and merely started drinking it like tea. Yes, this warm veggie water was good enough to sip on from a mug. Feeling like a million bucks, I decided to go on a jog( I don’t operated so this was big) and lift some weights.

Post-workout was the SUPERHERO nuts& seeds drink. Fairly much like mixing 20 nuts& seeds and adding some reishi( mushroom superfood, but don’t let that scare you ). It was so rich and creamy that it was along timeuntil I was hungry after that and ran for a light alkaline water to start.

I LOVED all three of the lunch soups more and more each day. The only soup I wasn’t super crazy for was the CALM lemongrass consomme but merely because it was a little too spicy for me.

Day 2: So far, souping> juicing.

Since Day 1 ran so smoothly I wasexcited for Day 2. I started out the working day with another running,( what ?! maybe I should feed soup everyday) an ab workout and squats. My friends and I then ran strawberry picking which was fitting since I was sipping on the chilled ENERGIZE strawberry cashew drink, my favorite from the cleanse.

However, as the instructions said, I was listening to my body and my body said, eat thatfreshly picked strawberry you’re holding, it’s no different than the blended ones in your soup. So I did it. I cheated but it’s not like it was something bad so I’m fine with it. How could you go strawberry picking and not eat one straight-out from the bush ?!

As if the perpetual squatting of strawberry picking wasn’t enough, we had a quick lunch( I brought my “PROTECT split pea“) and then went on a 4 mile walk/ running. Again, souping constructed me run.

Day 2 of juice cleanses meant the knives came out and crankiness set in. That’s not the case with souping, becauseyou’re feeding your body , not starving it. So far, souping> juicing.

Day 3: Souping? 10/10.

The third day of the cleansewas a regular work day and since I overdosed on exert, I didn’t indulge on the working day. The soup maintained getting tastier and I never was hungry or thirsty.

However, temptations set in on Day 3. After being seduced by a fresh coconut and Vegetarian Zucchini Meatballs in my kitchen, the worst was yet to come.

The third and final temptation was movie theatre popcorn. We went to see Finding Dori( astonishing by the way) and I had to sip on a REBOOT pear yuzu alkaline water while every kid and their mother doubled fistedbuttery goodness.

Overall, this cleanse was unbelievable. Unlike juice cleanses, I was never hungry, it was easier to consume since it was hot, I could be social because I was neverin a bad mood, I was motivated, inspiredand overall excited about healthy eating. And I lost 3 pounds. Souping? 10/10.

The next morning called for an epic Coconut Cherry Smoothie bowl.

Want to try out Soupure like me? Get 10 percent off of your order use the promo code Spoon1 0 from now until the end of July. #HappySouping

This post was originally written byHanna Lundgrenfor Spoon University .

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Nicolle Smith, 49, powerlifter

I started weightlifting three years ago at the age of 46. Id done competitive athletics in my 20 s and wanted to find a physical activity that would challenge me. I loved the movie Rocky, and the classic develop sequence from it, so I decided to join a boxing club. Non-competitive boxing became my second love for 10 years. But eventually it started to take a toll on my body, and I cease just after my 40 th birthday.

If youre not a runner( and I never enjoyed operating ), the options for fitness in the middle years really narrow down to a handful of activities. Many play tennis( which yields a high chronic injury rate in the over-4 0s ), take up yoga( which is fine, but doesnt truly get the heart rate up ), or try golf( which isnt my thing ).

I tried British Military Fitness for a year, but you need the staman of a younger athlete. I considered CrossFit, but there was no way I was going to manage the dynamic moves. I was intrigued by the strength-based exercises and set out to find a qualified strength and conditioning trainer. Will Davis at Performance Pro started me off with body weight workouts, and at first, where reference is asked me to pick up a bar buzzer, I told him I didnt want to lift heavy weights; I worried that I would get big. He insured I would not. I thought about the women Ive considered lifting weights who seem lean, and changed my mind.

Powerlifting consists of three lifts: the squatting, the bench press and the deadlift. Lifting weights is technological, but thats what I love about it. You make improvements each week. It has a huge health impact for women as they age. I had a bone density scan last year and the technician told me mine was off the following chart. I have also fell a dress size as fat has gradually become muscle.

Lifting offer a challenge for me, and I love the training environment. My gym is full of athletes of all ages, each with their own objectives. No one is there to show off. It really is empowering.

My weekend workout

Sessions per week ? Three.
Best pre-workout meal ? Peanut butter on toast.
Most exhausting move ? My maximum deadlift of 92.5 kg; one and a half days my body weight.

Five ways to get started

1 Go to the Global or UK Strength and Conditioning website(; to find a trainer with qualifications near you: its about the trainer , not the gym. Finding someone who will teach you proper technique and form will make traumata less likely.

2 Be patient. Powerlifting takes time. You might expend weeks learning the basics, but once you have mastered them, youll be thrilled when your weights get heavier.

3 Start with a simple squatting. Stand with your feet just wider than shoulder-width apart, pull your shoulders back and keep your back straight. With your limbs above your head slowly push your bum back as you lower it to the floor. Pause and come back up.

4 Get a gym develop buddy; you can watch each others form and help move the plates on and off the barbell, which can be tiring on your own.

5 Mark Rippetoe is an expert lifter and former Olympic coach. Watch his video explainers or find his volume, Starting Strength. Many lifters call it the bible of Powerlifting.

Essential kit


Powerlifting shoes, 74.95,; York padded leather weight lifting belt, 12.88,; wrist supportings, 2.99,

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