Stephen Islip Personal Training

рҹҸӢпёҸвҖҚвҷҖпёҸ 3-Part Press рҹҸӢпёҸвҖҚвҷҖпёҸ
вң… Challenge yourself in different positions рҹ’Ә
This 3 part press will have you pressing in different positions to help build strength and stability in different planes and angles.
... To start with we are pressing in the hip bridge position, then a seated position and finally the tripod position.
This challenges not only the muscles involved in pressing but also the muscles which help stabilise the entire body.
One full set would be;
3 to 5 presses in the hip bridge position 3 to 5 presses in the seated position 3 to 5 pressed in the tripod position
This is for both arms рҹ‘Ң
As it is a new movement, you want to keep the kettlebell/dumbbell light to reinforce good movement and good position рҹ’Ә
Once you are comfortable with the movement and feel confident, feel free to increase the weight рҹҸӢпёҸвҖҚвҷҖпёҸ
Instead of the normal presses, give this one a go in your workout today and let me know how you got on рҹ‘Ң
If you need help at all or have any questions feel free to get in touch вһЎпёҸрҹ“¬
Also if you like this type of content, please like and share and I will keep it coming рҹ‘Ң
Stay Home рҹҷҸ Stay Safe рҹҷҸ Stay Active рҹҷҸ
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рҹҸӢпёҸвҖҚвҷҖпёҸ Exercise Variation рҹҸӢпёҸвҖҚвҷҖпёҸ
Rolled out of the bed and thought I would put together something to help with the home workouts we are all currently needing to do.
Majority of us will be limited with the equipment we have but that doesn't mean that we are limited with the exercises we can do рҹ‘Ң
... The only equipment I have is a 10kg Kettlebell so I have to get creative as doing the same thing day in and day out will get boring very quickly.
- Regular Bodyweight Squat - Bodyweight Tempo Squats - KB Gobket Squat - KB Zercher Squats - KB Extended Arm Squats - Single Arm Front Rack Squats - Single Arm Overhead Squats
вҳқпёҸвҳқпёҸвҳқпёҸ These are just some variations of the squat you could do.
Beyond those you could do a slow eccentric phase (when your sitting into the squat)
A slow concentric phase (when your standing back up)
Or do both рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
You could do pause reps. This is where you pause at a certain part of the movement. In the squat it could be in the bottom position.
You could even do explosive versions of each movement, think squat jumps.
Or maybe be crazy and do a combination of them all рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
This isn't an exhaustive list but it does give you plenty more variations to change up the Training to stop you getting bored рҹ‘Ң
This will apply to every single exercise.
If you are struggling with how to make an exercise harder or even easier then comment below and I will get back to you with some advice рҹ‘Қ
Stay safe рҹ‘Қ
Any questions let me know рҹ‘Ң
рҹҸӢпёҸвҖҚвҷҖпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷҖпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖ ҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘҳрҹҚІрҹҢҜрҹ‘Ң
If you have any questions at all about during this time then feel free to message me directly or comment below рҹ‘Қ
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**CORONAVIRUS UPDATE**
After the news last night and the update on government guidelines I feel it's only right to adhere to them and postpone ALL sessions until further notice.
I feel it would be selfish and irresponsible to continue especially under the circumstances.
... The new guidelines have been put in place to hopefully limit the spread and to hopefully contain the virus. As a person in the fitness industry, I always preach physical fitness in the safest possible way and to continue the sessions would be going against that as we would be putting ourselves and others at risk.
It's a terrible situation but it's one that we are all in together.
I want to thank all my clients for understanding the situation рҹҷҸ
If there is anything you need from me then please dont hesitate to contact me.
I hope all of you and your families stay safe. I will hopefully see you all sooner rather than later..
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We are all individuals with completely different needs and requirements вң…
Using a one size fits all approach will see some people get results while others dont.
Find what works for you, not what works for someone else.

вӯҗ 3 METABOLIC MYTHS вӯҗ
#пёҸвғЈ1пёҸвғЈ You can easily burn fat and build muscle at the same time.
- I've seen this myth floating around social media lately and it's usually followed by 'eat this food' usually protein or some "superfood". Unless you are a beginner or someone supplementing with anabolic steroids then simultaneously burning fat and building muscle is extremely difficult. Your metabolism enjoys being catabolic (burning fat & muscle) or anabolic (building muscle & storing ...fat).
#пёҸвғЈ2пёҸвғЈ Everyones metabolism is the same
- I've heard people say this and then its usally followed by you need to work harder. рҹӨҰрҹҸ»вҖҚвҷӮпёҸ We are all individuals and each persons metabolism is specific to them. What works for one wont work for all.
#пёҸвғЈ3пёҸвғЈ All you need to worry about is calories
- I'll admit that I sometimes say this to clients in an effort to simplify the process. However our hormones can directly influence our decisions. How many times have you been dieting and know you are doing well but you are having a bad day and decide I'm having cake etc. This complex mix of hormones will dictate whether you can sustain a diet. Being in a calorie deficit and balancing hormones is a sure fire way to succeed.
You don't need to be stuck in the same cycle over and over again.
Make the changes needed to drive success рҹ’Ә
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖ ҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
If you are interested in any of the above then feel free to comment below or message me directly and I will get back to you as soon as possible with more information вһЎпёҸрҹ“¬
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If you are sacrificing long term success for an immediate short term fix then prepare yourself for a long spell of misery.
Choosing a fad to work in the short term while making things worse in the long run is not a viable solution вқҢ
At best you see some results which gives you the emotional high and impression that your on the right track;
... However that is quicky followed by an emotional low as the results start to reverse and in some cases get even worse.
In weight loss this looks like the following;
Lose weight, feel happy вһЎпёҸ Dont lose weight, wonder what's happening вһЎпёҸ Gain weight, feel deflated вһЎпёҸ Gain even more weight, feel defeated
This is a process which continues to ensue
And will continue until you make a change.
The change that's needed?
Ditching the old model of dieting that you have been doing for probably your whole life вң…
Interested in fixing the problem? вһЎпёҸрҹ“¬
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Balance your calories & balance your hormones, the best way to ensure you lose fat and get the body you want вң…
When we diet our body will push back.
вӯҗ This is known as the law of metabolic compensation вӯҗ
... Your body is stronger than your willpower so it's just a matter of time before your body wins out.
How does it do it?
Well when we are in a severe calorie deficit, your body will then manipulate your hormones to decrease metabolic rate, increase hunger and appetite among other reactions.
How many times have you been dieting and found yourself having mood swings, low energy and serious cravings?
This is due to your body pushing back as a result of being in a calorie deficit.
For long term success we need to minimise the amount of resistance from our bodies вң…
We do that by scrapping the model you have been following forever
Eating less and exercising more вқҢвқҢвқҢ
Eat less and exercise less вң…
Eat more exercise more вң…
When you are less active you require fewer calories рҹ‘Ң
When you are more active you require more calories рҹ‘Ң
Following these 2 models will limit the pushback from the body meaning that you wont experience the cravings, energy lulls and mood swings associated with traditional dieting.
If you are experiencing any of the symptoms outlined above or are struggling to get your head around nutrition feel free to message me directly and I will get back to you as soon as possible рҹ‘Ң
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
If you are interested in any of the above packages then feel free to comment below or message me directly for more information вһЎпёҸрҹ“¬
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Quick conditioning workout вң…
Under 30 minutes вң…
Get in, get it done and go on with your day рҹ‘Ң
... в—Ҹ Part A - 5x300m Every 3 minutes
- Run for 300m - Rest for the remainder of the 3 minutes - Repeat for 5 rounds - Lasts 15 minutes total - Push the pace and you will get more rest
в—Ҹ Part B - 50/40/30/20/10 Calorie Row
- Row for 50 calories - Rest 30 seconds - Repeat for 40/30/20/10 calories
The goal here isn't to go all out at 100% and have your pace severely drop off.
Pick a pace that you know you can maintain.
Give it a go and let me know how you did рҹ‘Ңрҹ‘Қ
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
If you are interested in any of the above feel free to comment below or message me directly for more information вһЎпёҸрҹ“¬
Have a good day рҹ‘Ң
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рҹ”Ҙрҹ”Ҙ TUESDAY THOUGHTS рҹ”Ҙрҹ”Ҙ
No one can make you do it.
You have to want to do it for yourself.
... Staying the same is a choice.
Making a change, is a choice.
The choice is yours to make вң…
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
For more information or any questions at all, feel free to comment below or message me directly and I will get back to you as soon as possible вһЎпёҸрҹ“¬рҹ‘Қ
I had to double check choice was a word, having used it 3 times in 3 sentences I started to question myself. Just didnt look right рҹӨҰрҹҸ»вҖҚвҷӮпёҸрҹӨ·рҹҸ»вҖҚвҷӮпёҸ
Have a good day рҹ‘Қ
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рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә... рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
For more information or any questions at all, feel free to comment below or message me directly and I will get back to you as soon as possible вһЎпёҸрҹ“¬рҹ‘Қ
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рҹ”Ҙрҹ”ҘFRIDAY FACT рҹ”Ҙрҹ”Ҙ
If you want something to change you have to do what is needed вң…
It will not happen by itself вқҢ
... Regardless of your goal, whether it be fat loss, increasing your fitness, gaining muscle or strength .. рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸ
You need to force the issue by doing things that will make you uncomfortable вң…
Whatever your goal is, there is countless methods that will get you results.
Too many to list.
However, the only two factors you need to concern yourself with when choosing any of the training and nutrition methods are;
в–  Effort
в–  Consistency
If you can't remain consistent with it then adaption wont incur вқҢ
If you dont put the effort in then adaption wont incur вқҢ
Are you being consistent and are you putting in the effort needed to affect change?
If not, get in touch рҹ‘Қ
рҹҸӢпёҸвҖҚвҷҖпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷҖпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖ ҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
If you are interested in any of the training packages then feel free to comment below or message me directly for more information рҹ‘ҢвһЎпёҸрҹ“¬
Have a good day рҹ‘Ң
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There are so many different options and methods available when it comes to training and your nutrition.
In nutrition theres low carb, high carb, vegan, carnivore, keto and so on ... they all claim to be the best рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
In training theres low intensity cardio, high intensity intervals, high reps, low reps and so on ... again there is people who will swear by one or the other рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
... Will all of these get you results?
Yes they will вң…
One thing to note is that just because it works for someone else, does not mean it will work for you.
We need to find what works for ourselves.
Some people respond better to different traiing styles and different Nutritional approaches.
When something works for someone they can sometimes be biased.
How many friends have you had reccomend a diet to you because it worked wonders for them?
Give things a go. If it works. Keep it going. вң…
If not. Then it's not the answer. вқҢ
Both training and nutrition has to be individualised by you.
To fit your likes and dislikes.
To fit you lifestyle.
To be FOR YOU.
Need help?
Let me knowрҹ‘Қ
Stephen Islip Personal Training
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷҖпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҘ—рҹҘҳрҹ‘Ң
If you are interested in any of the training packages then feel free to comment below or message me directly for more information вһЎпёҸрҹ“¬
Have a good day рҹ‘Ң
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Been a good break but back to normality tomorrow рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷҖпёҸ looking forward to get back into the gym with clients рҹ’Ә

рҹ”Ҙ WISDOM WEDNESDAY рҹ”Ҙ
"вҖңThe response of a biological object to a given constant stimulus decreases over time. Thus, accommodation is the decrease in response of your body to a constant continued stimulus. In training, the stimulus is physical exerciseвҖқ - Vladimir M. Zatsiorsky
вҳқпёҸвҳқпёҸ If you read that and have no idea what it means, dont worry рҹҳӮ I'll translate вң…
... Your body will adjust so you need to adjust the stimulus placed on it рҹ‘Ңвң…
If you constantly do the same thing over and over again, the benefits will decrease over time рҹ•ҷ
In order to safeguard against this we need to be constantly adapting and changing what we do рҹ‘Ң
Take a run on the treadmill for instance; the way to adapt this is increasing either the speed or the incline.
With weights; we can increase reps, sets, weight used, time under tension and countless others.
There are different methods to achieve the same goal however they all follow the same principle.
Progressive overload вң…
If you want to keep progressing then you have to keep moving forward.
If you never take a step forward you will always remain in the same place.
Need help? вһЎпёҸрҹ“¬
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө 1-2 Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҚІрҹҘ—рҹ‘Ң
I am completely booked for February however I do have spaces available in March. If you are interested in any of the training packages then feel free to comment below or message me directly вһЎпёҸрҹ“¬
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рҹ”” All positions for personal training have been filled for the remainder of February вң…
If you are looking to start any of my training packages;
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә... рҹ”ө Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә
Then comment below or message me directly вһЎпёҸрҹ“¬
Sessions will begin in March when I have space opening up рҹ‘Қ
All sessions are tailored to your individual fitness levels and will be aimed at helping you achieve your goal рҹ‘Ң
For more information or any questions feel free to get in touch рҹҸӢпёҸвҖҚвҷӮпёҸ
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Have proper gym etiquette вң…
в—Ҹ Put your weights away when you are finished.
в—Ҹ Wipe down benches, no one wants to sit on your sweat.
... в—Ҹ Be aware of your surroundings.
в—Ҹ Give people space they need.
в—Ҹ If you want to ask someone a question, do it during a rest period and not during a set.
There are lots more but most importantly just be mindful of others.
It would make it a much more welcoming environment рҹ‘Қ
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҚІрҹҘ—рҹ‘Ң
For more information on prices and any further questions just comment below or message me directly вһЎпёҸрҹ“¬
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в—Ҹ What's the best training plan?
в—Ҹ What's the best diet plan?
Everyone is obsessed with finding that perfect combination рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
... What's perfect for one person is terrible for another.
We are all unique вң…
We all respond differently to different programmes and plans вң…
Some will get great results doing low carb and high intensity intervals, some will not рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
The key is to give things a try and find what works for you вң…
рҹҸӢпёҸвҖҚвҷӮпёҸ Stephen Islip Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸ
рҹ”ө 1-1 Personal Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Buddy Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Group Training рҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹҸӢпёҸвҖ ҚвҷӮпёҸрҹҸӢпёҸвҖҚвҷӮпёҸрҹ’Ә рҹ”ө Nutritional Guidance рҹҚІрҹҘ—рҹ‘Ң
For all enquiries and any questions feel free to comment below or message me directly вһЎпёҸрҹ“¬
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рҹ”Ҙрҹ”Ҙ DIETING TIP рҹ”Ҙрҹ”Ҙ
You know what foods you like and which ones you dislike рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
But do you know which ones are affecting you physically and mentally рҹӨ”
... Maybe you rush your breakfast because your trying to get the kids ready.
Maybe you eat your lunch at your desk because you have a deadline you have to meet.
Do you just eat without thinking? Most of us do рҹӨ·рҹҸ»вҖҚвҷӮпёҸ
But do you ever feel bloated? Need to go to the toilet soon after eating? Have gas? Upset stomach? Low energy?
These are all signs that what you have eaten is causing you some discomfort
Knowing which foods cause all these symptoms will put you in a better place to succeed вң…
I love ice cream, who doesn't? But when I eat it, after around half an hour I feel bloated and have very little energy. I basically dont want to move.
By knowing this I can eat it at certain times so that it doesn't have an effect on anything I need done.
Developing a self awareness with your food will allow you to tailor your nutrition so that you can get the best possible results вң…
Over the next few days, keep a note of how you feel after about 20/30 minutes after eating.
Do you have bloating etc?
This will give you an idea of the foods to avoid, eat sparingly and maybe even show you foods that you should have more of рҹ‘Ң
Any questions? вһЎпёҸрҹ“¬
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