Holistic Fitness Archives - Solcore Fitness

Posts Tagged ‘Holistic Fitness’


Superfoods: Which Are the Most Super, Santa Fe?

Superfoods: Which Are the Most Super, Santa Fe?

You see them in every health magazine and hear “healthy” people talking about how many of them they eat…

But what’s the real story on these so-called superfoods? And are they really “super”?

There isn’t an agreed-upon definition of the term “superfood”, but it’s generally accepted that a superfood is any food that contains high levels of vitamins and minerals that your body needs.

But do they really live up to the hype? Or is this just another fad diet?

There are a lot of overrated superfoods, but there are some that you should definitely be aware of.

Here are 9 that you should make a part of your diet.

  1. Acai

Acai (pronounced ah- SIGH-EE) is a fruit from South America and contains high levels of antioxidants, which help fight cancer and heart disease.

You’ll have a hard time finding fresh acai, so look for juices or powders that you can add to yogurt to give it a health boost.

You can also find them as frozen tablets which are perfect to blend into smoothies.

  1. Goji Berries

This small red berry from Tibet is packed with Vitamin C and gives your immune system a huge boost.

They’ve also been used as a treatment for visual problems and poor circulation.

You’re most likely to find them in a powder form or dried (think red raisins).

  1. Kefir

Originating in Russia, kefir is a drink that looks a lot like milk, but tastes like yogurt.

It’s full of probiotics that can aid in digestive health and support a healthy immune system.

Look for this at your local health food store or you can make your own by simply adding kefir grains to regular milk.

  1. Hemp Seeds

It’s not what you think.

Hemp seeds, though related to marijuana, have none of the same side effects.

High in protein and amino acids, hemp seeds are the perfect addition to any meal.

They also provide good amounts of omega-6 and omega-3 fatty acids, magnesium, and potassium.

  1. Chia Seeds

You can use these for more than just covering fake pets with green fur.

Chia seeds are packed with protein, omega-3 fatty acids, fiber, and calcium.

These are the perfect addition to smoothies, oatmeal, and even salads.

  1. Turmeric

One of the main spices in curry, turmeric is full of compounds known as curcuminoids, which carry medicinal powers.

Turmeric has strong anti-inflammatory effects and can boost your brain function.

The curcuminoid content found in Turmeric is relatively low, so you may want to take an extract.

  1. Cacao Powder

Cacao powder is the perfect substitute if you’re a chocolate lover. It provides a strong chocolate flavor, without any of the guilt.

It contains flavonoids, which are known to Lower blood pressure and improve blood flow to the heart and brain.

Be careful when buying though. If the label says Dutch or alkalized, it means that the cacao has been processed and lost a lot of its antioxidants.

  1. Maca Powder

Maca is a root vegetable, grown in the mountains of Peru, that is picked, dried, and turned into powder.

Maca is rich in vitamin B, C, and E and has energy-boosting properties.

It’s a great addition to smoothies, oatmeal, and even baked goods.

  1. Black Garlic

Black garlic is white garlic that is put through a month-long fermentation process, kept under strict heat and humidity control.

Garlic has antimicrobial, antibiotic, and antifungal agents which helps protect against infections.

Because black garlic is fermented, it also has twice the antioxidant properties of conventional garlic.


These supplements will put your program in overdrive!

  1. Whey Protein

Whey protein has been linked to a variety of health benefits, including:

  • Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal — This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars.
  • Promoting healthy insulin secretion, which is imperative for optimal health. This is one of the foremost reasons for avoiding sugars and grains, as overconsumption of grains and sugary foods has a negative impact on both, and is a prime factor in developing type 2 diabetes.
  • Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness
  • Supporting your immune system, as it contains immunoglobulins
  • Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
  • Maintaining blood pressure levels that are already within the normal range

Please do not just go out and buy any old whey from the shelf. It should be from a whey protein concentrate and not an isolate. It needs to be from a grass fed source and should not be loaded with a bunch of indigestible fillers. A great one that we carry is from SFH.

  1. Colostrum

Described as mothers milk. Benefits of taking this are:

  • Boost, balance, and maintain unsurpassed immune function
  • Eliminate harmful pathogens and fight infection
  • Cleanse & prevent absorption of toxins and pathogens
  • Protect and heal GI and stomach lining (Leaky Gut Syndrome)
  • Increase Natural Killer (NK) cell activity
  • Increase muscle strength and stamina; speed recovery after exercise or injury; burn fat; and maintain blood glucose homeostasis
  • Provide anti-aging benefits

Make sure you get a colostrum supplement that is from a grass fed source and doesn’t breakdown to much in the digestive track. The best we have found is one we carry from Sovereign laboratories.

  1. Branch Chain Amino Acids

BCAA’s help stimulate protein synthesis more so than protein on its own. They also increase the capacity of the cells for protein synthesis. BCAA’s in food and even in Whey supplements need to be broken down first and thus not as readily available. A BCAA supplement goes directly to the blood stream. Because of this ability you get an anti catabolic effect (lack of muscle breakdown). This helps:

  • Accelerate recovery of the muscles to reduce muscle soreness/fatigue.*
  • Force the body to burn more stored fat as fuel during training.*
  • Protect muscle from being destroyed during intense exercise.*
  • Provide a powerful alternative energy source during training.*
  • Optimize recovery of the nervous system to peak performance.*
  • Lay the raw material foundation of easily utilized ingredient ratios for accelerated muscle growth and repair.*
  • Fight fatigue.*
  • Lower the negative impact of physical and emotional stress*
  • Increase mental focus*
  • Reduce the likelihood of fatigue related injuries*

There are tons of BCAA’s supplements but the best we have found so far is from Infinity nutrition, which we carry. It is not only a great blend derived from food source, but we get the naturally flavored Stevia brand. Again no fillers.

The Payoff

While some superfoods are just superfakers, bringing these 9 foods into your diet is sure to help you boost your health. And adding these supplements will definitely accelerate your progress and keep your body strong on multiple levels.


Find out more @


Google Plus





Read More

What not to have for more energy In Santa Fe!

Do energy drinks work and are they good for you?

They come in shots, cans and powdered form and they are big business.

In 2012, the sales of energy drinks in the United States was $12.5 billion dollars. By 2017 that figure will rise to $21 billion according to consumer marketing research company, Packaged Facts.

They are popular, but do they work? And more importantly, are they good for you? First, the good news. Energy drinks do increase alertness and can decrease sleepiness.

But the bad news is the price you pay may not be worth it. Because Energy Drinks are considered herbal supplements and, unlike soda, they are generally not regulated, which means the manufacturer can add whatever they want to them in whatever quantity they desire.

Having said that, let’s take a look at the three main ingredient groups in energy drinks:

1) Caffeine – An article on The Mayo Clinic website recommends that your daily caffeine intake be between 100 and 200 mg maximum per day. Energy drinks contain between 80 mg and 500 mg per can. Why do they contain caffeine? Caffeine makes you more alert, gives you more energy and helps with your concentration.

However too much caffeine can make you jittery, irritable, give you a tremor and accelerate your heart rate. One energy drink could raise your heart rate by 14 points. So if you suffer from high blood pressure you should definitely abstain. Many energy drink companies add Taurine (an amino acid) to increase the “effectiveness” of the caffeine.

2) B Vitamins – There are massive amounts of B Vitamins in Energy Drinks. Usually eight B Vitamins in total. According to Dr. Keri Peterson, they don’t boost your energy unless you are deficient in them and most people get enough of the various B Vitamins in their regular diet. She adds that getting too much is not a problem except in the case of B3 (Niacin) and B6. Excess B3 could give you blurry vision, liver abnormalities, stomach upset and flushing of the face. Many energy drinks give you 150% of the recommended daily intake of B3. Too much B6 could cause damage to your hands and feet which could cause numbness and tingling, says Dr. Peterson.

3) Natural stimulants – Most Energy drinks contain Guarana which does tend to boost energy. One Guarana seed has twice as much caffeine as a coffee bean. They also contain Ginseng which, some studies show boost your brain power, but only in amounts over 200 mg (most energy drinks contain less than 200 mg.) Ginseng has been known to interact with blood thinners so if you’re on a blood thinner you should avoid Energy Drinks. And, of course, energy drinks also contain sugar. Up to 14 teaspoons per Soda has around 11 teaspoons per serving. The recommended daily intake of sugar as advised by the American Heart Association is 6 teaspoons for women, 9 teaspoons for men.   So if you drink just one energy drink you’ll already be over your recommended daily sugar intake which could lead to weight gain.

If you type “energy drink-related deaths” into Google, you’ll find that there are numerous reports of people whose deaths have been attributed to consuming energy drinks. Energy drinks have also been linked to insomnia, headaches, agitation and seizures.

In the United States, the number of people who went to the hospital emergency room after consuming energy drinks more than doubled from just over 10,000 in 2007 to nearly 21,000 in 2011 (according to a U.S. Substance Abuse and Mental Health Services Administration report.)

The age group attributed to the highest number of ER visits was people aged 18 to 25 followed by people from 26 to 39 years old. More than half of all ER visits involved energy drinks alone. 42 per cent involved energy drinks taken in combination with “other drugs” the report says.

The bottom line is that “yes” energy drinks give you a temporary rush of energy, but after that you generally come crashing down and the other side effects make it extremely questionable as to whether they are worth the risk.

If you need to have a little help with you energy, first make sure you going to bed by 9-10:30 pm, are sleeping 7-8 hours, drinking half your weight in OZ of water and eating for your metabolic type. AFTER THAT a good organic espresso or tea would definitely do the trick. Energy drinks are not worth it.  Plus they are not recommended for children and never, never, never mix them with alcohol. They should also not be consumer before, during or after exercise.
Get more information @ 


Google Plus








Read More

Personal Training Success Story

Personal Training Success – Leslie Weinstein

This member of the month’s success story is great for a number of reasons.

First, this is the whole reason we exist. Our mission is to have #500balancedhealthystrongpeople that can live their lives to the fullest and be of the most service. Leslie is one of those people. Having a personal training success story like Leslie’s makes our mission worthwhile and fun!

The second reason is due to the power of referring someone to a program and support system that will help them achieve a better life through health and fitness. Leslie’s friend and fellow member, Barbara R, referred her to our personal training program. Barbara heard that her friend was in need of help and, based on her trust in us, told Leslie that we would be a great option for her.

It was important that Leslie find the right fit in a personal training program, because she has very specific health concerns that need to be taken into consideration. Chief among her health issues is a blood clotting disorder that she has to control with medication. This medication thins her blood and if she were to fall and cut herself, it would be quite serious.

Due to Barbara’s outreach and recommendation, Leslie has now achieved amazing results and is on the right track.

Leslie and her husband, Sheldon, came from St. Louis and have been in Santa Fe for over a year now. She had been a successful Social Worker and businesswoman in St. Louis, but when the time came to retire she packed up Sheldon, Alice (her beautiful dog), and a host of other pets and hoofed it to Santa Fe.

For the first year, she was getting her bearings and setting up her life. She found friends, great places to visit and eat, and she even found a way to give back by visiting a local nursing home with Alice on a weekly basis. But the one thing lacking was her health.

Leslie was ready, but due to her health, she was unable to enjoy her retirement. She wanted to be stronger and healthier. Now through her amazing mindset and hard work, she has obliterated her goals and has moved on to bigger ones.

This is why Leslie is our February personal training success story.

 1) What made you decide you wanted/needed to start a program?

I was overweight and a pre-diabetic and knew that if I didn’t do something immediately it would be too late. I wanted to get stronger and healthier and to be the best that I could be. Just because I am in my 60’s and retired, doesn’t mean that I need to give up. Just the opposite, I want to live my retirement with the best life possible.

2) What did you do before?

I go to my doctors to manage my blood disorder. I went to PT for my knee and back and after my shoulder surgery. I took water aerobics twice a week and it was enjoyable, but I knew it wasn’t going to get me anywhere.

 3) What results have you achieved since starting your program that you are proud of?

My stamina, strength, posture and balance are so much better. I used to be terrified of falling because of the fact that getting a cut could be very dangerous for me and now I feel more “upright” and physically confident in my body. I have lost 15lbs and 10% body fat. My shoulder which always kind of hurt and felt funny after the surgery feels as if I never had it.

 4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I like all the exercises that we do because I see the results it gives me. Well, except the cardio part and that is because it is hard, but I know that it is good for me also.

 5) What are some challenges or goals you are currently working on?

I want to continue to lose weight and continue to gain confidence in my balance. A nice benefit to this program is that it is helping my knees and I would like to continue to get them strong. I also want my back to continue to get strong.

 6) What do you like best about our program/ having a trainer?

It doesn’t feel like you are going to the gym. You guys pay a lot of attention beyond what the routine is. The program is flexible and intelligent and goes beyond just the muscles and bones.

 7) What advice would you give to the other SolCore Fitness members?

Keep the positive movement forward. Don’t dwell on what you can’t do. You will do as well as you can. It’s not about comparing yourself, it’s about how you feel.

 8) What would you say to someone on the fence about joining our program?

Figure out what you can do, because this works. If you have the resources, it is well worth it. After the first 2-3 months you will be able to see and feel what it is all about. Go on “autopilot” and have faith and trust. This is what I did! It was very challenging at the start, but I just kept coming and doing what I could of the homework. And after that first 3 months, you will love it! The “homework” they give you is very important and priceless. It helps solve the problems that you have and gives you the ability to “treat yourself.” Invest in yourself. It will come back to you and more.


Do you want to achieve what Leslie was able to achieve? If you are looking for a little more support and education on how to do it right to reach your health and fitness goals them contact us about a free consult and trial. Go to https://www.solcorefitness.com/consultation-landing-page/ to request one.

The free trial wont be around long so claim it while you can. Go to FREE CONSULT AND TRIAL.


Get more information @ 


Google Plus








Read More

Brain Exercise

How Exercise Is Also Brain Exercise

How to enlarge the size of your brain.

The deepest canyon in the world is in Peru.

It’s called the Cotahuasi Canyon and it’s near the city of Arequipa.

The canyon was formed by the mighty Cotahuasi River.

It was during a river-rafting trip down this river that a woman in her late thirties had a revelation.

You see there was a variety of people on the trip. The youngest was 16 years old. The oldest was over 60.

What she realized was that of all the people on her rafting adventure, even though she considered herself healthy, she was the weakest person physically.

She admits that she had been living an unbalanced life. And it had taken its toll.

Classic story of “Too much work, not enough play.”

Her reliance on junk food had found her 25 lbs overweight.

The rafting trip was her attempt to broaden her horizons.

The first thing she did when she got home was to hire a personal trainer. She says it was “the best decision in my life.”

As time went by and her body started to get stronger, she started to notice something about herself.

Not only did she feel better physically, her mood improved. Plus she noticed her memory was sharper and her attention span was longer.

It made her curious about how exactly exercise affects the brain.

Fortunately for Wendy Suzuki, as a Professor of Neural Science and Psychology at New York University (NYU)’s Center for Neural Science, she was uniquely qualified to answer that question.

One of the studies she looked at was done in the late 1950’s by a woman by the name of Marian Diamond. Diamond is a professor of anatomy at the University of California, Berkeley. (Diamond, 88, is the subject of a multipart web series called My Love Affair with the Brain: The Life and Science of Dr. Marian Diamond.)

The study involved rats.

Why do so many scientific experiments involve rats? The genetic, biological and behavior characteristics of rats closely resemble those of humans. Therefore many symptoms of human conditions can be replicated in mice and rats.

Diamond’s rat experiment involved placing rats in two distinctly different environments. One was the “Disneyland of rat cages.” It was an “enriched environment” that had lots of open space and lots of toys (and other rats) for the rats to play with.

The second environment was an impoverished environment: no toys, limited space and only a couple of rats in the cage.

She then compared the brains of the rats from each environment.

The rats from the enriched environment had a thicker outer covering (cortex of their brain). Plus their brain experienced greater angiogenesis (the physiological process through which new blood vessels form from pre-existing vessels.) Or in other words, their brains got bigger.

At the time Diamond didn’t come to any definitive conclusion as to why the enriched environment rats experienced an expansion in the brain size. It was only years later in the 1990’s when scientists examining her work concluded that the brains were enlarged because the rats in the enriched environment were able to get more exercise.

Suzuki uncovered more research and became so fascinated with it that she shifted the entire focus of her research from the study of memory in the hippocampus to the effects of exercise on brain functions in people. In March of this year her book Healthy Brain, Happy Life was published.

Another thing she noticed about herself beside the improvements in her mood, attention and memory was that she seemed to have a newfound spark of creativity.

She says she found it easier to come up with new “out of the box” neuroscience courses to teach. She started exploring new hobbies like writing and singing. She even started seeking out collaborations with artists, musicians and dancers.

Because of the burst of creativity that she was experiencing, she wanted to see if there was any research available that linked exercise with enhanced creativity. It turns out there is a definite connection.

A 2013 study published in the journal Frontiers in Human Neuroscience showed that people who exercised on a regular basis did better on tests of creativity than their more sedentary peers.

Regular exercisers were found to have improved divergent and convergent thinking, two key components of creative thinking.

“Exercising on a regular basis may thus act as a cognitive enhancer promoting creativity in inexpensive and healthy ways,” says study researcher Lorenza Colzato, a cognitive psychologist at Leiden University in the Netherlands.

Dr. John Ratey notes in his influential book Spark: The Revolutionary New Science of Exercise and the Brain (2008), that exercise isn’t just about physical health and appearance. Ratey writes that it also has a profound effect on your brain chemistry, physiology, and neuroplasticity (the ability of the brain to literally rewire itself). Meaning that your ability to think, create and solve are all enhanced by exercise.

For artists, writers, musicians or anyone in a field that requires a high level of imagination, regular exercise might just be the edge they need to take things to the next level of their career creatively.

And while exercise, of course, makes sense for everyone it’s nice to be reminded that you’re not just improving your physical body you’re enhancing the most important organ in your body, your brain.

Suzuki sums it up nicely when she says…

“Exercise can keep your brain healthy longer.”
Get more information @ 


Google Plus








Read More

How Gut Health Equals A Happy Gut Mind

To Have A Happy Gut You Have To Understand The Gut Brain Connection

By Maya Cordova

Have you ever felt “butterflies” in your stomach? Do you recall ever having a “gut wrenching” experience or a “gut feeling”? These terms are often used to describe sensations that are paired with emotional responses. They are created by the interaction between the gut and the brain! In the following I will define the gut, describe the gut brain connection, and finally, explore the influences of food, how to manage cravings, and how to make healthy nutritional choices.

The gastrointestinal tract, also known as the gut, begins at the mouth, draws down into the esophagus, stomach, small intestine, large intestine, and ends at the colon. Within the intestinal sheaths of our digestive tract we each have over 100 million neurons that are in constant communication with our brain. This means there are more neurons in our belly than in our in our spinal chord and our peripheral nervous system! These digestive neurons make up the Enteric Nervous System, and are directly affected by the emotions we experience moment by moment. Some common emotions that influence the gut are Exhilaration, Happiness, Sadness, Anger, and Anxiety. The particular experience of Stress and Anxiety impacts the function of the GI tract by causing an inflammatory response and increased acidity. This causes poor nutrient absorption and higher risk for disease. According to a study done by Harvard Medical School, “a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.” This is why it is extremely important to become aware of certain stressors in our lives, and learn how to manage them in healthy ways.

Great strategies for relieving stress are: Exercise, Listening to Music, Engaging in Creative Expression (Art, Writing, Dancing, Music etc.), Going for a Walk in Nature, Meditation, Deep Breathing, Yoga, and Counseling.

 Nutrition For Gut Health!

Peer-reviewed science is also making clear to us that the foods we choose to put into our body actually cause specific emotional responses. What we eat determines our mood and plays a huge role in determining the health of our brain. According to Dr. David Perlmutter (a leading global speaker and author on nutritional health), eating a high carbohydrate and low fat diet is actually one of the leading causes of brain disease! In order to prevent diseases such as Parkinson’s, Dementia, Alzheimer’s, M.S., Autism, Schizophrenia, ADHD, Coronary Artery Disease, and Diabetes, it is important to eat a diet that is low in carbohydrates (gluten, processed sugar, and alcohol), and high in organic healthy fats and proteins, vegetables, and fermented foods. More than half of our brain is made of fat! Therefore, it is essential to consume healthy fats that will continue to nourish the brain.

Just like the emotional experience of Stress and Anxiety, having a high-carb diet causes increased acidity and inflammation in the body…not to mention making it incredibly challenging to lose weight. The physiological response of inflammation actually changes the bacteria that line the walls of the GI tract. This gut flora, also known as our good “helper” bacteria, aids in the digestion of our food and helps boost the immune system. It is possible to balance the acidity in the gut by eating fermented foods, and incorporating live pro-biotic supplements into your daily dietary routine. This not only allows the body to become more alkaline, making it challenging for microorganisms causing illness and disease to survive, but also soothes the inflammatory response, and replenishes the gut flora that is essential for our overall health.

Foods to avoid: Sugar, artificial sweeteners, gluten, alcohol

Foods to savor: Nutrient dense and organic fiber rich veggies and fermented foods with probiotics such as Kimchi, Tempe, Adzuki Bean Miso, Sauerkraut, Kefir, and Kombucha. Live probiotic supplements, grass fed beef, wild caught fish, free range eggs, olive oil, coconut oil, nuts, seeds, and avocado.

Mind Set For Gut Health.

Retrain Your Brain!! You Can Do It!!

Now that you know what is good for your body, it is time to change those unhealthy eating habits and make your brain and body happy and healthy. This means connecting to your true emotional and nutritional needs, making healthier choices, and managing your cravings. When you begin to feel a strong craving towards food, important questions to ask yourself are:

  •  Am I stressed out right now?

During a stressful situation, your brain releases a hormone called Cortisol. According to Dina Aronson (a registered dietitian and nutritional author), excess levels of Cortisol can cause weight gain, high blood pressure, high blood glucose levels & suppressed insulin (aka. Diabetes!), inflammation and acidic blood, insomnia, poor memory, constipation, osteoporosis, diminished sex drive, muscle weakness, depression, anxiety, and irritability. High levels of Cortisol can also cause pre-mature aging and suppresses DHEA, aka “youth” hormone. Cortisol prepares the body for the fight-or-flight response, making it very challenging to make rational decisions.

Since glucose becomes high in the blood after the release of Cortisol, but is not absorbed into the cells, the body thinks that the cells need more glucose…more sugar…more carbs!! The body thinks that it is hungry, and the appetite is stimulated.

Comfort foods that are high in sugar actually blunt the release of cortisol. This provides temporary relief in symptoms of stress. Meanwhile, the brain is becoming conditioned into believing that it needs sugar to feel good and that carbs are the solution to unpleasant emotions and experiences!   When you reach for that cupcake, your leftover pasta, that bag of chips, or those brownie bites, ask yourself “Am I stressed out?” Then stimulate your own happiness by putting on your favorite CD, exercising, taking a deep breath or meditating, calling a supportive friend, or going for a walk outside. You can even distract your brain by writing someone an email or engage in reading an interesting book. Retrain yourself to partake in activities that make you feel good, but don’t cause the gut and brain to suffer. Then you can begin to address the causes of the present stressors, make necessary changes, and empower yourself to keep living the healthy life you want to live.

  •  Am I getting enough sleep?

Diminished sleep actually causes an increase in the hormone Ghrelin, an appetite stimulator, and decreases the hormone called Leptin which tells the brain when you are full! Allow at least 7-10 hours of sleep per night. A great strategy to overcoming your cravings is to take a quick 10-minute nap.

  • Am I drinking enough water?

Remember it is important to drink half your body weight in ounces of water per day! If you do not consume enough water then the body may confuse the thirst response with the hunger response. When a food craving occurs, it is beneficial to drink at least one full glass of room temperature water before consuming any food. This may diminish the craving completely.

Another technique that will assist with overcoming food cravings is the practice of affirmation and visualization. In the moment of a food craving immediately tell yourself “Stop!” Then visualize yourself healthy, fit, and happy. Feel the sensations of that vision with all of your senses. Repeat a supportive affirmation such as “I am healthy…I eat healthy and I am fit…I love veggies” etc. Eventually, you will be able to manifest your vision and will no longer crave the foods that do not serve your highest good!

All human beings are capable of breaking patterns and cravings, and you can do it too!! May your gut and brain be forever happy and healthy! Happy gut health!
Get more information @ 


Google Plus








Read More
  • Watch This Free Video On

    Advancing Past The Roadblocks In Your Body.
  • Latest Posts

  • Archives

  • Categories