Live Fit Holistic Personal Training | Sport & fitness instruction

Live Fit Holistic Personal Training

Phone: +61 417 446 531

Address: Brookvale 2100 Sydney, NSW, Australia

Website: http://www.livefitholisticpt.com

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25.01.2022 CAN I DRINK ALCOHOL WHILE TRYING TO LOSE WEIGHT?? Click here to find out my thoughts http://livefitholisticpt.com/drink-alcohol-lose-weight/... livefitholisticpt.com

25.01.2022 Have you ever noticed how its easier to open up & connect with some people & not with others? Outside of what we can see & hear there is a transfer of energy felt on the subconscious level every time we are in one anothers field / company. Take time out everyday to give yourself what you need.... Breathe slowly, drop back into a calm centred space to allow our & others light to shine! livefitholisticpt.com

25.01.2022 SESSION 1. We worked solely on positioning, set up & the concentric phase of the deadlift. In video 1 you can see why @kirstnbailz was complaining of lower back pain after deadlift day. ... The lower back is flexing on the way up & over extending at the top. Her positioning to start each rep was out. The set up is EVERYTHING! In video 2 the hips are lower which allows for the upper body to get tighter & in a better position, this set up allows the glutes to contribute a lot more & the lower back to assist, not take over. Where & how you set up especially for these big movements will dictate which muscles get involved. Just doing a deadlift does not guarantee growing glutes at all. Set up & execution guarantees what will contribute most, not the movement itself. The bar path is now able to travel nice & vertically (not around the knee in video 1) because the hips are being loaded better. Its not perfect yet, but its well on its way after just 45 minutes. It takes time & patience to unwind faulty movement patterns, but if you want to progress injury free its a complete game changer. My client felt more hip / glute involvement on Saturday with about 75% of the weight in video 1. If you want shape in your physique its more than just pulling or pushing a weight from A to B, its also very much how its executed. Todays post is a great example of the difference between group & 1:1 coaching. livefitholisticpt.com

25.01.2022 Continuing on with the current STRESS theme, today being PART 3 we now look at the NERVOUS SYSTEM, it's part in managing stress & how some key hormones are simply messages from the nervous system & what it is sensing & how that can play havoc with health & physique goals. The nervous system is a combination of two systems that work together....Continue reading

23.01.2022 @louisehay__ was such a forward thinker. I think a lot of us are grateful for her book that was way ahead of its time - you can heal your life . #blm All lives matter & the need for community over separation has never been stronger. ... livefitholisticpt.com

23.01.2022 QUAD FOCUSED BANDED LEG PRESS. Here Im overloading the top end of the ROM. The beauty here is the resistance increases & gets harder as the knee extends & the bands are further stretched. Brutal, constant tension. livefitholisticpt.com

22.01.2022 DIET BREAKS A diet break is usually 3-14 days. How you are feeling & how aggressive we are being will mostly dictate the duration of the break. Diet breaks are strategic in nature, designed to offset the natural negative adaptations to metabolic rate through periods of under eating.... After a period of lower calories the bodys natural systems begin to slow down by altering hormones, hunger & satiety begins working against us to a more aggressive degree. From a primal survival response in the body, the body begins running off less energy, (lower metabolic rate) because the body sees continual dieting as a life-threatening situation. We become hungrier and are much more likely to have stronger food cravings & in general we experience a reduction in the will to continue sticking to the plan. The body is doing its best to force us to find food & eat it. Not ideal for our goal! The energy out component of energy balance often falls as a consequence; we begin moving less in general without even realising it, we go into conserving energy mode. This is why a daily step count on top of training is essential to keep seeing results & not plateau. Research shows that 3 days is a minimum amount of time required to start to reverse or at least slow down the effects of these negative adaptations. I prefer planning 1+ week. Carbohydrates a big driver of metabolic rate so this is where the increase will mostly come from. Carbohydrates will increase leptin levels (satiety hormone) which will help thyroid hormone output & begin to boost metabolic rate. In my opinion a lot of low thyroid problems is a consequence of under eating, over training, not managing stress well & can often be improved just through working in these key areas. A diet break is not a feeding frenzy! Weight gain should not really occur, it is simply a pause on dieting to then go back into the deficit & see a return to fast fat loss. As I always say do not live in a calorie deficit you will feel tired, training performance will suffer & life will just suck! Looking for an Online Coach? DM me today & lets get shredded! livefitholisticpt.com

22.01.2022 FREE CLIENT GUIDEBOOK Everything you need to know to help crush your very own physique transformation from a nutritional stand point. By the end of the week my client guide book is going to be FREE to download via my website. ... livefitholisticpt.com

21.01.2022 A detailed look at my next phase of training. What Im doing & why. For the full YouTube video click on the link below Ive made the video for those currently struggling with motivation. Make yourself a plan for each week ahead of time, keep yourself accountable & even if its not ideal it is something at least to stick to.... Failing to plan, is planning to fail https://www.youtube.com/watch?v=Wo9rk_JMAmQ&t=89s livefitholistivpt.com See more

21.01.2022 The constant pursuit of OPTIMISATION #brucelee livefitholisticpt.com

19.01.2022 I would say without a doubt teaching clients to a point where they can almost unconsciously stick to the tempo especially the ECCENTRIC portion of each rep & even more so when things get hard in the second half of a set requires the most reinforcement of repetitive cueing as the COACH. Everything in our brain is saying make it easier, but the reality is we need to do the complete opposite if we want to maximise our time & effort. I believe for a lot of people wanting to imp...rove their quality of movement & the results being achieved, starting with more concentration around controlling the eccentric will go along way. When we are falling in that lowering phase of each rep to any degree the target muscle isn’t working, on top of controlling it better it’s a real practice in itself to keep adequate tension where we want it but I’ll leave that for another day. Am I talking about lowering over 5+ seconds? No! Not in this post but it is safe to say that most training stimulus require a 2-3 second lowering phase. If you don’t follow TEMPO in your training try implementing a 3 second lowering phase. That’s a full 1000 & 1, 1000 & 2, 1000 & 3. It’s slow, it won’t allow you to move as much load but it will have you controlling more load on the working muscle for more of the total time of the set & that is important & a great way to practice technique while getting stronger. Unless you are a power lifter, the goal is not to move a given weight from point A to B as easily as possible, the goal is to engage the target muscle & keep it loaded from the start to the end of the set. livefitholisticpt.com

19.01.2022 My 30+ page complete nutrition & lifestyle client guide book is now available for FREE download via my website or the link is in my BIO. I initially put this together to get my clients & I on the same page from day 1. Since then it has evolved into more of a complete guide to fat loss & health. The feedback has been great. Get your copy now. ... livefitholisticpt.com

19.01.2022 The purpose of todays post is to help those that are not aware of the importance of being active outside of our planned training or exercise regime if a reduction in body fat is the current goal. Hitting the gym 4 x per week for an hour then sitting behind a desk all day can almost cancel one another out in terms of seeing progress. This can leave people disheartened & wondering what theyre doing wrong. ... TDEE (Total Daily Energy Expenditure) INCLUDES: BMR (Basal Metabolic Rate) this refers to the energy our body needs to stay alive (at complete rest) Every system & organ consumes energy just to keep the lights on each day. Our BMR is the most dominant factor in relation to our TDEE. We burn way more energy living than we do lifting Daily Scheduled Activity is the energy we burn during structured training & exercise. This accounts for the lowest amount towards TDEE yes you read that correctly. NEAT (Non-Exercise Activity Thermogenesis) refers to all incidental activity we do on a daily basis. The energy we burn outside of our planned training, like cleaning the house or washing the car as an example. NEAT is the most variable factor in relation to TDEE and the easiest to control. This is why setting a daily step target is so important, technically this could too now be considered daily scheduled activity but because it offers improved recoverability rather than creating more recovery requirements I tend to include it in NEAT. TEF (Thermic effect of food) it also costs the body energy to digest; assimilate & eliminate everything we eat. The digestive system requires a large amount of energy just to run each day. Having a slowly increasing step target over the course of a transformation adds a lot to getting a result. Often training volume is at its limit or close too so walking is a great supportive addition to the goal. Our body is a pump & walking pumps our body in many very restorative ways. When we are lying on the lounge for any decent length of time metabolic rate dips below baseline. Keep it moving to keep seeing results, it sounds simple but its very effective. livefitholisticpt.com

19.01.2022 Ask yourself big questions.. What is your lifes purpose? Do you currently have a good sense of direction & or purpose?... If you could wave a magic wand tomorrow what is it that you would wish for or change & WHY? Often it is easier to first asses what it is we are not happy with, a lot of people walk around unhappy but never truly get to the bottom of why. Knowledge is power! Once we have these answers & start making changes, just by default we are moving away from pain & heading into the direction of purpose. Inviting more of what we do want into our lives while we begin closing the door on old programming & decision making. Maybe its as simple as looking after ourselves a little better with more self compassion, possibly drinking more water each day, going to bed earlier or building stronger connections with people that really matter. MAYBE there is something bigger you know you need to take action on. PURPOSE is something that can gain momentum quickly, what is it that you are good at? What gets you excited? What draws you to it without even trying? What do you find yourself day dreaming about? When you find that thing, it has its own energy. It pulls you towards it, it no longer can be avoided. That is where the phrase .. if you have a big enough dream, you dont need a crisis comes from. When something BIG is pulling you towards it, you no longer bother getting caught up in silly things that sidetrack you like arguing, trolling on the internet & being negative in general. There is a fresher, much more positive & vital internal feel. You are creating something bigger than all of that. The days of re-experiencing the same life & relationship challenges over & over again that leads to anxiety & depression are a thing of the past. You are learning a lot about yourself & what you need to truly feel fulfilled & happy. You have grown as a person, enjoy it! Keep going.

18.01.2022 Relaxation isnt always a formal practice. There is something crazy calming about hanging out with a horse. They have to be one of my favorite animals! ... livefitholisticpt.com

17.01.2022 Time to step up.. there will be no regrets! What is that one thing without even thinking about it you know youre better off without? #onwardsandupwards #takeaction ... #choices livefitholisticpt.com

17.01.2022 JUMP back into your own self-power & reclaim your routine TODAY. Its only a few workouts away PC: andres.ripimonti livefitholisticpt.com

17.01.2022 THE 6 FOUNDATION PRINCIPLES OF HEALTH After talking STRESS over the last few posts we now shift gears into health principles. Everything we can do to create a strong healthy resilient body to thrive off falls under the umbrella of either Thinking-Nutrition-Movement-Sleep-Hydration or Breathing. If health improvement which includes performance, vitality, mood & recovery is one of your current goals assessing your very own health principles is the best place to start. Today Iv...e decided to break down the BREATHING ASPECT of being healthy. If this post generates enough interest, I will follow it up with the other 5 over the next few weeks. We breathe on average 26000+ a day. I have yet to asses anyone that couldnt improve their breathing mechanics. The average breathe rate at rest should be 8-12, 20+ is standard these days. Breathe is something we can not go without for the least amount of time before we begin to die, when the way we breathe isnt optimal it does stress the nervous system a lot & a viscous cycle starts & it will continue long term, it does not self-correct. Breathing properly provides ideal oxygen levels for cellular metabolism & helps maintain good acid-alkaline balance in the body. Breathing moves chi or life force throughout the body, if your energy is low start with your breathing. Breathing often becomes dysfunctional when people get too busy & stressed. Muscles in the neck get involved & tightness occurs & will cause further dysfunction just about anywhere in the body. Breathing is so important the body will adjust itself into a poorer postural position to do its best to keep us breathing as best it can. When breathing correctly breathing is a major detoxification pathway -Breathe 70%-Skin 20%-Urine 7%-Faeces 3% so it is important to get it right. We are supposed to be breathe through the nose. Breathing through the mouth is very common, it is a stress response & the cause will usually either be over stimulation, food intolerances or nasal dysfunction, whatever the cause this is something worth trying to correct. When you breathe properly, we think clearer, we are calmer & we sleep better. When you breathe & sleep properly your nervous system can return to an ideal idle much easier. The breath should start with the diaphragm, this will create both elevation in the abdominal area & lateral expansion of the rib cage, it is not until HR is elevated or a very deep breathe is taken that you would ideally see any sternum movement or neck involvement. Without being goal orientated lay on your back with one hand on your belly & one on your chest & feel into what is happening in your body, how many breathes are you taking per minute? If we want to slow our thought, we much start by slowing our breathe. livefitholisticpt.com

16.01.2022 Well on our way but not satisfied yet! @kirstnbailz & I have decided to take this summer shred ALL the way. We have a 1 week diet break starting tomorrow then 4 more weeks to really dial the lower body in before a booked photo shoot! No crazy under eating or over training, a sustainable plan where nutrition, training & the individual mesh - we call it the sweet spot ... Want to be coached by me? #followthesystem #results livefitholisticpt.com

15.01.2022 Further to my post last week on STRESS & assessing the total physiological load of a client It is important to understand from the start that stress isnt inherently bad, just as our bones & muscles need stress (exercise) to stay strong, we also need a good level of stress to maintain health & vitality. Today Im going to share THE SIX DIFFERENT TYPES OF STRESS. Physical... Chemical Electromagnetic Mental & Emotional Nutritional Thermal Lets break down PHYSICAL STRESS as an example of BOTH good & bad amounts of stress on the system. GOOD: Exercise is very beneficial; the stress actually comes from loading the muscles & bones through the weight of gravity. Without any gravity there would be a substantial loss of bone density & muscles mass leading to premature aging. BAD: Over & under exercising are considered equally bad. Under exercising we obviously run the risk of weight gain, poor cardio vascular health, toxicity, depression & a sluggish level of vitality. While over exercising can also lead to immune suppression, poor sleep quality, upper respiratory infections & fatigue, this is why I am always going on about RECOVERABILITY & optimising health to look our best, the healthier we are the harder we can push in the gym & gain a positive adaptation. There is a SWET SPOT that is very individual & forever changing. Its worth noting that both poor posture, injury & infections would also be considered bad physical stress. I believe mental & emotional stress to have the potential of loading the system as much, if not more than any of the other five different types of stress. Do you live life with the glass as half full or half empty? Do you get to do things, or do you have to do them? Sticking with the STRESS theme next week Ill be diving deep into the bodys natural stress response system & how its not that effective in the modern world, how it can lead to the cortisol & insulin see-saw that makes enjoying life & having the body shape you deserve harder to achieve. If you made it this far please support the page by hitting the like button etc livefitholisticpt.com

14.01.2022 QUADS FOCUSED BANDED LEG PRESS https://www.youtube.com/watch?v=fcy_SnCmODI&t=2s livefitholisticpt.com

14.01.2022 12 WEEKS ONLINE COACHING 15+kgs & crushing it week after week. #happycoach Online client Stef contacted me a bit over 12 weeks ago. ... Stef wanted to implement some lifestyle changes & clean up his diet. Stef doesnt enjoy long hard gym workouts & because if covid we set up a plan specific to what he would enjoy doing mostly outdoors. We achieved these results together with my constant support approach & bi-weekly check-ins. Stef followed my plan that I set out for him perfectly! Stef has crushed our time together. Are YOU my next success story? livefitholisticpt.com

13.01.2022 Walk back into your own self-power & reclaim your routine. Its only a few workouts away livefitholisticpt.com

13.01.2022 Two Really effective ways to both decompress & stretch the lower back. livefitholisticpt.com

13.01.2022 TRAP BAR DEADLIFT Week 1. 2 X 135kg. 6 X 6,6,4,4,2,2... livefitholisticpt.com

13.01.2022 F&@K its good to be back! @kingdom.gym With the Covid-19 anguish, worry & general uncomfortableness of the unknown somewhat behind us now, have you noticed how much additional gratitude, vitality & appreciation we have for the things we once just took for granted? ... In ancient philosophy YIN-YANG is a concept of dualism, describing how seemingly opposite or contrary forces may actually be complimentary, interconnected & interdependent in the natural world, & how they may give rise to each other as they interrelate to one another. This natural universal energy happens with every thing in life. With every decision either made or not made there is both a cause & effect! livefitholisticpt.com

12.01.2022 Mentally, emotionally, physically & spiritually! I played the poor me card for longer than Id like to admit through a lot of my first 30+ years. WOW what a waste of time that was!! Ive had my struggles like most that is for sure!! ... Life is f$&king challenging & super fascinating at the same time though dont you think?! We are born absolute PURE POTENTIAL! We enter this place pretty much a blank sheet, certainly in this physical body anyway. The first 12 years of our life programs most of how we think, trust & view the world forever if we let it. Were you showered in love, security & support right through your childhood? Were you bullied & picked on at school? Did you often feel like you didnt fully fit in? Yeah ... me too at times! One thing Ive realized over the last 5-10 years is that, those layers of uncomfortableness, self doubt & lifes experiences or pain can be pealed back off our shoulders just as it / we / life laid it on us. All we have to do is be committed to face whatever our struggle is head on, read & learn about it & see how our way of thinking can open up around it. Move past it on some level & we have just spiritually evolved & returned closer to our original self! That blank piece of paper without all of lifes tough moments stacked on top. Thats FREEDOM! We didnt enter with any of that & ideally you dont want to be taking it with you either. If we want to get to know ourselves better, we need to ask big questions & slow our life down. Its a daily practice anyway I see as worthwhile pursuing! I hope you do too! livefitholisticpt.com

12.01.2022 A positive mindset is always the . Next time things are not going to plan, stop & take a slow deep breath, smile & say something kind & positive to yourself over & over. If we can change whats going on between the ears, we can do anything! ... livefitholisticpt.com

12.01.2022 Although at times it sure hasn’t felt like it in 2020 the universe will ALWAYS have our back in any personal decision we make with solid conviction & follow through. This also means that virtually anything we are not happy with currently we have the power within us & around us to make the necessary changes & create a new outcome. #gameon... livefitholisticpt.com

11.01.2022 For a lot of people the natural standing arm path of a tricep extension has a in to out path - not directly up & down. Fixing both arms to a bar or rope can put unwanted torque & sheer in both the elbow & shoulder from trying to hold ideal position. The dual cable set up makes this both a much more effective & safer option. Heres to happy elbows! ... An @n1.education special. livefitholisticpt.com

11.01.2022 Assessing PHYSIOLOGICAL LOAD (total current stress on the system) is a concept that was first taught to me by @paul.chek back in 2005 & is something that creates a big part of the basis for my intake forms when starting with a new client. When we think of stress, we often just think of an annoying friend, traffic or financial issues. It goes much deeper than that.... Stress to anyones system is perceived or interpreted by key control systems of the body The limbic / Emotional Hormonal Visceral Nervous Musculoskeletal Plus a few key sub-systems It is worth noting that each system requires an appropriate level of stress to maintain homeostasis. Not all stress is actually bad, what is bad is an amount of stress where the system can no longer manage the balance that it is constantly trying to maintain. The nervous system plays an important role here, all the stressors are funnelled together and processed by the nervous system to create an overall stress picture in the body. The easiest way to picture this is by using the stress bucket analogy, the body wants a healthy level of stress continually flowing through the system, the problem is when those levels get to close to full or spill over. This is when even, what we would all coin as good stress like exercise at the wrong intensity duration or total volume actually starts becoming the straw that broke the camels back & symptoms in the key systems of the body above start to develop. Pushing training hard is great & a lot of fun under the right circumstances, it just needs to be built on a foundation from which it can be maintained & recoverability for progress is possible. In this situation long lasting results are achieved with much less strain on the system. In a post coming soon I will break the 6 different types of stress down further, share a few key areas that are often overlooked & how to make some basic lifestyle adjustments to optimise vitality & performance. If you made it this far, please support the page by liking, sharing & tagging your friends. If you have any questions Im here to help livefitholisticpt.com

11.01.2022 WHAT TO AVOID EATING I believe FOOD is a BIG part of life & should be enjoyed. I’m also aware that a lot of what is classified as food isn’t offering us anything / much worthwhile, to be honest it’s more than likely taking away. ... So with that being said, here is my list that I recommend avoiding or at least minimizing if health, vitality & performance are important to your day to day Hydrogenated oils, vegetable oils (canola, sunflower, safflower, sesame seed, rice bran, corn, grape seed, peanut, soybean & cottonseed) White processed sugar & artificial sweeteners Bread & wheat-based products unless it is lacto fermented or sourdough Soy (soy lectin or flour) or any soy protein alternatives Corn starch Maize High fructose corn syrup Potato starch Egg powder Refined table salt Grain fed commercial animal meat Diet, low fat, skim or fat free products Milk solids Milk powder or non-organic milk dairy Artificial additives including all preservatives Cheap synthetic supplements Farmed fish Gluten if it’s a problem for you Processed quick cook grains Protein powders that are full of rubbish. Alcohol & anything typically found in the isles of the supermarket with a used by date of more than a week. livefitholisticpt.com

10.01.2022 THE REAR DELT ROW When it comes to pulling movements the line of pull / resistance of load & the angle of the upper arm / elbow in relation to the torso in the short position is what dictates the target muscle. This allows us to target specific areas of the entire back of the upper body. ... In this video I focus on the REAR DELTS, a muscle that is hard to feel engage, target & exhaust fully for most people to achieve the desired change needed to balance out a modern lifestyle in flexion. Well worth being persistent with though, the rear delts play a big role in shoulder position on the rib cage that helps with more optimal stability & roundness of the shoulders. An ideally functioning set of rear delts will also contribute greatly to pushing strength as they contribute to stabilising the load eccentrically. Start with light weight (12+ reps), use 2+ second pauses or 1 &1/4 reps in the short position & learn to actually pull with the muscle, not the hand & progress will be made. Check the video out for further coaching cues to dial in your REAR DELT ROW technique. livefitholisticot.com

07.01.2022 My 30+ page client coaching manual is being released later today for FREE via my website. livefitholisticpt.com @ Live Fit Holistic Personal Training

07.01.2022 Optimal health is a combination of both, an abundance of natural vitality & a deep sense of inner calm. Sounds like something worth striving for. There is no hurry, everything is exactly how its supposed to be. livefitholisticpt.com

06.01.2022 & continue to progress overtime no more than 1 step ahead of the person the program is designed for. It must be challenging enough without surpassing the current skills, bio-mechanics, strength tolerance & stability of the individual. JUNK training can often be both too easy & what a lot of people would consider too hard especially for general population clientele. ... Walking out of the gym completely F$&KED doesnt necessarily mean effective! For those that study program periodisation to optimise physique or general mechanics & understand at least the basics of long term progression & the forever challenging balancing act in either themselves or clients of intensity, volume & frequency to hit the sweetest spot possible will know first hand what a deep rabbit hole it is - the more you learn, the more there is to learn. I wouldnt have it any other way! #passion For those training hard without much pre thought, Im here to tell you that your results could be moving a hell of a lot quicker if from week to week, phase to phase there was a steady increase in at least one of the above variables or general performance. Phases are designed to feed into the next to ensure your asking your body to perform at a higher level over time. In this situation your body / physique has no choice but to adapt with a sound nutritional plan to match the goal stimulus of each phase. livefitholisticpt.com

06.01.2022 #amazing livefitholisticpt.com

04.01.2022 #results! livefitholisticpt.com

04.01.2022 I love this quote by the I love this quote by @therock Its simple & its action in motion. ... I often ask myself at the end of the day .. What did I accomplish today? Am I satisfied? What can I do better? What should I let go of? How can I optimist things further? Life is for living, not for surviving. Excuses & making choices without clearly thinking things through can be a slippery slope. It has been said that procrastinating or choosing to do nothing over being definitive with action one way or the other can be even more negative long term than making the wrong decision then & there. At least with a wrong decision we have the opportunity to grow & learn from the consequences! What will leave you feeling satisfied each day? For me it is 100% learning, learning more about something Im passionate about. Nothing gets my happy juices flowing more than connecting the dots & understanding something more comprehensively that I have an interest in. livefitholisticpt.com

02.01.2022 Ill #neverstoplearning, it keeps me fresh & my head in the game. From the outside being a PT / Coach may look like an easy road to take. I think if you want to be the very best you can be its far from, thats why I find it so enjoyable. ... It is an incredibly rewarding industry to be in, it has so manly angles for learning potential. Understanding long term training programming that ensures continued progress phase to phase is a very valuable tool to have in the tool box. How to apply those principles specifically to each individuals own set of circumstances is the enjoyable bit for me putting programming together. Finding that sweet spot to optimise progress without overdoing it! livefitholisticpt.com

02.01.2022 WHO said you can’t grow once you’re over 40?! Photo 1 - Today, on the way back. Making steady progress. Feeling good & staying fairly lean. ... 90.6kgs & about 12-14% body fat. Photo 2 - 2019, the beginning of the rebuild after 1 bloody looooong holiday & not enough training or food! Approximately 81-82kgs & 10% body fat. PHOTO 3 - The Goal, 2016. The best I’ve ever looked. I think I topped out at approximately 96kg’s & sub 10% body fat. Will I get there again? Who knows! I’m going to have a f$&king great time trying! Enjoy the journey. #followthesystem livefitholisticpt.com

02.01.2022 Having trouble meditating? www.youtube.com/watch?v=rXEVD61V6JM livefitholisticpt.com