Suit Case Workout45 lbs LOSTso farMay 29, 2009 by Dennis Rosato | 8 comments
During my last trip to New York’s LaGuardia Airport I learned two things. First thing was don’t arrive with your luggage without weighing it before hand at home. Believe you me your airline carrier smiles every time your suit case is an ounce over the 50 pound limit. A nice stiff 90 dollar overage charge was my penalty. Thank you Delta Airlines, who I have chosen to fly with 18 times in 2008 and 8 more times this year, thank you for taking 90 dollars away from my personal wealth, I really appreciate it. Now I am a lowly thousandaire.
Lifting the obese suit case made me realize the second lesson of the ordeal, -it was something amazing. The suitcase demanded the muscular capabilities of my core, arms and legs.
The contributing factors to the suit cases’ effectiveness as a workout tool are 1) its natural cumbersome nature, 2) the variations in weight that can be achieved and 3) the uniqueness of the movements that can be performed with the luggage. Now yes of course you have to get over the initial feeling of “this is silly I’m training with grandma’s suit case”. But after you come to terms with that awkwardness you will come to find this out of the box training a real strength gainer. So here’s the work out I performed immediately following my landing and boy did the folks at baggage claim think I was weird.
Suit Case Training
From now on we will call the training tool a “case” for purposes of sounding cool and as a tribute to my boy Howie Mandel. Fill both your cases with about fifty pounds of clothing if you’re feeling strong, nothing fragile that can break. 35 pounds is a good starting weight for beginners. Warm up by taking both cases and rolling them behind you, I call that “dragging”, we have to develop a lingo so we can develop a following.
After warming up go right into the business end of the training, after this quick, intense workout you’ll be recruited by all by the major airlines to be a tar mat grunt.
Grab two cases from the handle that is attached to the long side and perform 12 reps of Deadlift-Shrugs, take the cases off the ground to a deadlift position and progress the same movement right into a shrug and hold it.
The next movement is a hard core challenge, grab the case and lift it over your head and Gorilla Press it for 10 reps.
Movement number three is the something I like to call the Walk of Determination or the “Hell Walk”. Grab both cases by the long side handle, lift off the ground, squeeze the handle tight and go for a methodical long walk with the cases. DON’T LET GO! When you want to let go, INSTEAD walk an extra 30 feet. When you have to let go continue for 15 feet and when you are in the burn zone keep on going, don’t stop until the bags drop out of your bloody hands–Just joking, but you get the point take the Walk of Determination to failure. The burn is incredible, achieve that.
The suit case toss is the final movement of the workout, my brain child. The “Case Toss” is a fun workout that I perform in my back yard. I must admit this one was inspired by the anger that derived from learning I would be charged 90 dollars for the 56 pound bag. Warning don’t perform this one at the airport unless you want to be tasered and tackled to the ground by the TSA.
Load the case with an overweight amount, I chose 70 pounds, and picture the ticketing or check in agent informing you of the good news that in addition to your over priced ticket you will be shelling out more cash for the extra poundage. Utilize that anger folks! Lift the bag by the handle on the long side and bend your knees. In terms of form this movement is similar to a discuss throw. Incorporating the natural torque of the move and toss the luggage as far as you can. Aim for 10 throws.
Following that you have one more order of business, I know I said it was the final movement but I lied.
Lay on the ground, chest up and proceed to press the case, akin to a bench. Shoot for 30 repetitions and burn some calories.
After that if you still got some in you perform the Walk of Determination to wrap up your Airport workout.
I hope the Suit Case Workout contributes to getting you in refined shape for your next flight or trip.
Happy flying.
Like this? Share it:
Working Out in Tampa Bay45 lbs LOSTso farMay 27, 2009 by Israel Lagares | 8 comments
I’ve been working out mostly in Tampa Bay for the past couple of years. I think it’s a great place to get in shape while getting a nice tan. The weather is usually perfect for a workout. And if you are like me and like to sweat, then the Tampa heat will definitely get you going!
Thanks to that heat I’ve nearly passed out twice. It’s not a good feeling. It’s important to keep hydrated and know when enough is enough. It’s one thing to train intensely, but it’s another to train stupidly. I do most of my exercise in The Shack or outdoors. The Shack can get pretty hot when I close the doors, but I try not to do that too often. I usually train in the morning or early evening when I go in The Shack. If my days workout is an outdoor one, I like to train around 2 PM.
One of the great things about working out in Tampa is that everything is far away. You need a car to get around or you’ll be stuck. As a side thing I usually take trips to the Publix grocery store on foot. It turns into a 30 minute walk each way. Which is a great little workout on it’s own. I usually do that as a side cardio session. Sometimes I’ll even walk to the Citrus Park Mall which is about 45 minutes away on foot. For a big guy I can do a lot of walking.
I even found a great path the other day that I try to walk every weekend. Keyword is try. LOL. I’ll post about that soon. I seem to have misplaced the photos I took. So I’ll need to take my camera with me next time I go. Aside from that I’ll walk to the park and do some calisthenics. I’ll usually do burpees, push ups, mountain climbers, and sprints. There is playground equipment for doing dips and pull ups too. The rainy season is from May to August so it get’s pretty annoying when it starts raining all the time. It cuts the amount of time I can train outdoors. Just yesterday I got caught in the rain.
Two things I have taken away with me from working out in Tampa Bay is that I should 1. always be hydrated and 2. find shade whenever possible.
Where do you do most of your working out?
Like this? Share it:
Bicep Building and Arm Development through the Muscle Shocking Technique, Part One45 lbs LOSTso farMay 25, 2009 by Dennis Rosato | 6 comments
Changing things up to prevent fitness stagnation is key to a long term progressive exercise plan. To break through plateaus and continue getting shredded you have to fool your muscles. Keep in mind that muscles are smart and adapt relatively quickly to routine so utilizing shock techniques can separate your body from those stuck in fitness purgatory.
So here’s a workout plan to blast your biceps and take your overall arm development to the next level using some non-traditional movements. Not only will these unique exercises spice up your state of mind as you execute them but the movements will send your muscles into the ultra growth zone because of the new intra-muscle fibers that receive stimulation.
New Bicep Shredding exercise the “33″, Getting Shredded the Ancient Warrior Way, with Sheer Volume Brutality.
Perform 33’s- yes I said it 33’s , I performed 21’s for 12 years then one evening I pondered what would happen if I pushed the total repetition count of this already grueling multi-tiered movement to the next level? The “33″ is the brain child I invented that very pensive night. It is essentially a hybrid barbell curl that incorporates a 3 step range of motions. The result is shredded arms, brachialis and extreme vascularity. The vein that runs down my bicep doubled in girth and propensity. The sensational pumps I experience performing 33’s are undeniable. So it’s time you give them a try.
To perform a set of 33’s bring the bar to your nose and perform 11 slow, methodical reps that seriously emphasize the negative portion of the repetition. But here is the kicker: the movement stops and pauses mid way. You do not continue to a standard curl starting point. Imagine a plane that lays across your upper torso, approximately 2 inches below your nipples. Respect that plane as if crossing it will cause you to become electrically shocked into a Don King hair style. Use that motivation to concentrate on the negative and pause. Create a static resistance on every rep by pausing for 5 seconds at that point and feel the burn. Perform 11 reps.
Proceed that movement with its antithesis. This time the barbell’s starting point is the imaginary plane 2 inches below your nipples, but this time lower the bar to the top of your thighs. Pause and utilize the static hold at the same point as before. Perform 11 reps as well.
Culminate the marathon set with a full range barbell curl. Try to finish the move by bringing the bar to your fore head,squeezing the bar hard and flexing your biceps for 3 seconds. You will feel the burn. With 33’s finding the proper weight that puts you in the burn zone is key. My answer to what weight to use is fluid because of the difference in individual muscle make up and conditioning. I prefer to stick with 55% of my one rep max. But the final decision lies solely on you to find your very own burn zone with the 33, experiment and try a few different weight amounts.
Aim for 3 total sets, 5 if you’re courageous. Perform the 33 with a cambered curl bar to feel a deeper burn, prevent pain and avoid injuries.
A great exercise to chase the 33 down with is something I like to call Heavy Three’s. Heavy Three’s is a simple exercise strategy comprised of three repetitions to gain muscle fast. After performing a high volume set such as 33’s load the cambered barbell with 85% of your one rep max and pump out 3 slow concentrated reps. So if you curl 150 pounds your Heavy Three’s curling weight is 130 pounds. The goal of Heavy Three’s is to hit new muscle fibers during the same workout, thus inducing growth and strength gains.
Remember my fellow workout warriors keep it fresh and keep those muscles on their toes.
Like this? Share it:
A Quick 20 Minute Memorial Day Workout45 lbs LOSTso farMay 24, 2009 by Israel Lagares | 4 comments
Don’t Succumb to the Memorial Day Binge
Memorial Day is right around the corner. With that comes the beer, hot dogs, juices, and the burgers. Some people might have already started the partying on Friday and extended it into a weekend party/food fest. I can envision the BBQ’s blazing and the meat sizzling. It’s a tasty meat lovers heaven.
Stop being a fat slob for a second and consider this: Why not just eat one piece of meat or make it a couple pieces of grilled chicken. Eat some of the salad with no dressing. That would be a better choice and it won’t get you started on a major Memorial Day binge fest. I know myself, and if I were to just take a small bite of some delicious BBQ meat, I would convince myself that overeating just for one day would be fine. All it takes is one beer. One piece of BBQ pork. One rib…
In reality I can’t afford to do that to myself. Not now at least.
So I’ll stick to my one piece of meat and salad. I’ll opt for water, passing on the empty calories that are beer and juices. And I’ll do a quick body weight workout to start the day off on the right foot.
20 Minute Memorial Day Workout
This should not take you more than 20 minutes to complete. Even you don’t complete it you should stop at 20 minutes so that you can train yourself to keep these types of workouts to a short period of time while maximizing the intensity. Do everything below one after the other with 20 seconds rest in between each new movement. No weights are needed aside from your own bodyweight.
This is going to burn, so get yourself ready for some pain. If you can’t perform some of the exercises feel free to modify them. The key is to keep moving. If at all you start feeling pain please stop. Warm up with 30 jumping jacks before you begin.
1. 10 Burpees
Start out by standing still. Then squat down and simultaneously kick back your legs and throw your hands in front of you achieving a push up position. Perform a push up. Then kick your legs back up returning to the original squatted position, like a little froggy, and explode up into a jump with your hands into the air. Now do this in one fluid motion as fast as possible. Keep your tempo going.
2. 40 Mountain Climbers
Start off in a push up position and alternate kicking your legs up to your chest. One rep per leg, so that’s 20 each.
3. 15 Push Ups
Try to keep strict form. You can choose wide stance, close stance, one arm push ups, whatever.
4. 10 40 yard Sprints
The keyword here is sprint. Go fast! Balls out during each one. Rest 10 seconds between each sprint.
5. Rest for a minute and do it all over one more time.
This workout will be easy for some and hard for others. The whole point is to get off your butt and continuously move. This will get you sweating, panting, and burning that fat all in 20 minutes.
Like this? Share it:
The Myth About Sweating45 lbs LOSTso farFebruary 5, 2009 by Israel Lagares | 38 comments
A lot of people believe you can sweat your extra pounds away. They hop onto the elliptical for fifteen minutes dressed in clothes more appropriate for a run outside in Alaska in the middle of January. The belief is that the amount of sweat excreted correlates to the amount of weight shed. This statement is not completely false. According to Stew Smith, a former Navy SEAL and guest author for Maxim Fitness, it is possible to sweat away extra pounds. However, this weight is all water weight. The second you drink something after your workout, the weight is back on. This type of weight loss is a quick fix and not healthy.
So then what is the point of sweating? Why would a person work out so much that he or she is completely drenched? The fact is that sweating means you are burning calories, which is the basis of weight loss- burning more calories than consuming. Calories are a measurement of energy; therefore, when calories are being spent it is felt through heat and when the body heats up, you sweat. Sweating is a good thing; it is a good gauge to see if you are pushing yourself. When you finish a workout, if you are not sweating, then it might be time to re-evaluate your workout. You should ask yourself if your workout is demanding enough. Should you increase weight, or lengthen the amount of time you spend at the gym? These are questions that only you can answer because only you know what your body can handle.
Sweating is important and a good gauge to see if you are pushing yourself hard enough during your workout. Just remember that you can’t really sweat away pounds because it is all water weight that will come right back. So go ahead keep eating right, jump on the treadmill and sweat like no other.
Like this? Share it:
Get BACK to Basics…with Pull-Ups45 lbs LOSTso farJanuary 11, 2009 by Israel Lagares | 25 comments
–Anonymous
Most everyone agrees that a wide, thick back will form an aesthetic, 3-dimensional type of physique that will turn heads. And yet, the back remains one of the most neglected male body parts.
Nothing beats the deadlift when it comes to thickening the back, but I want to focus on a key exercise that most of you are likely avoiding: the pull-up.
Pull-ups are a most effective, and yet, sadly, a most neglected back exercise. In gyms across America, chances are you will wait in line to use a lat machine, while the pull-up bar will remain devoid of all users. After all, how many people do you see in your gym actually performing pull-ups?
The reason that so many gym goers skimp on pull-ups is simple: pull-ups are damn hard, and we have egos! I remember that I couldn’t even perform a single pull-up when I first started working out. That’s pretty humbling! On the lat pulldown machine, however, I could churn out 10-12 solid reps using 100 + lbs. of weight, which was easier than struggling to do pull-ups and a helluva lot better for my ego.
But, unfortunately, ego does not build muscle!
I was not getting the results I wanted using the lat machine, so one day I finally accepted the fact that in order to build a wide, strong back, I was going to have to get back to basics, which for me meant doing pull-ups.
If you want the kind of physique that will turn heads, you must build a nice back, so get back to basics and start frequenting the pull-up bar. Pull-ups are not easy, but unlike a man’s ego, they will build muscle and increase your strength quickly if you stick with them.
If you’re like I was and can’t perform a single pull-up, try starting out with chin-ups (palms facing you); you’ll tone and strengthen your biceps, and you will steadily increase your back strength. If you can’t perform a chin-up, the assisted pull-up machine is another great way to form strength; just don’t become addicted to the machine! Remember that you must eventually get back to basics!
After a few months of doing pull-ups, you’ll discover there’s hardly anything better than sporting that much-coveted “v” tapered physique that will make your shoulders appear wider and your waist smaller.
By: Michael Aspiotes
Like this? Share it:
Elderly Fitness45 lbs LOSTso farJanuary 6, 2009 by Israel Lagares | 12 comments
To maintain health and vitality, every individual should implement a plan for exercise. Specifically for elderly individuals, fitness can help prevent a variety of symptoms of aging, as it can also help boost both physical and cognitive performance.
Benefits of Fitness and Exercise
Regular exercise can help individuals of all age groups, providing seemingly endless benefits. Examples of these benefits include improvements in conditions such as osteoarthritis, blood pressure, diabetes, lipid profile, memory and osteoporosis
With regular exercise, individuals can also expect an increased life span, as early mortality and age-related morbidity rates decrease when individuals choose to engage in active lifestyles. While exercise and fitness can stimulate benefits, it is estimated that nearly 75 percent of elderly Americans do not engage in sufficient amounts of activity in order to receive the intended benefits.
In order to engage in a beneficial fitness program, elderly individuals should strive to maintain a specific routine that includes three specific components:
• Aerobic exercise
• Strength training
• Balance and flexibility
Aerobic Exercise
Aerobic exercise includes activities such as walking at a brisk pace, jogging, swimming, biking and elliptical exercises.
To engage in these activities, seniors can utilize machines and classes at a local gym or wellness center. Also, for individuals who may suffer from specific areas of joint and / or muscle pain, many facilities offer water aerobics classes. These classes teach minimal-impact movements to provide each individual with specific health benefits and decreased risks of pain and injury. To experience benefits, people should strive to engage in aerobic activities approximately three to five days a week.
Strength Training
To improve posture, bone strength, and stamina, strength training should be implemented into everyone’s exercise regimen. Strength training can be achieved by lifting weights and/or working with resistance bands and machines. Strive for weights that allow you to feel challenged, but that also allow for a full range of motion, as this will help build muscle and strength safely and effectively.
Balance and Flexibility
The focus on balance and flexibility will help individuals to gain core strength with reduced pain and injury. Individuals can engage in these activities both before and after a workout, as research shows that stretching helps boost flexibility as it simultaneously helps prevent specific exercise-related injuries. For guided help in this area of focus, individuals can also participate in a Yoga or Pilates class. Yoga focuses on teaching movements that incorporate fluid balance and core strength. Similar to Yoga, Pilates also focuses on balance, core strength, and flexibility; however, Pilates also utilizes additional tools and items for added physical support and challenge. These classes tend to be widely available at most local fitness facilities, and are also available at many community school areas, such as community colleges.
Make fitness a life choice, no matter what age you are.
Editor’s note: This is a guest article from Zane. He runs a website called Best Diet Pills that provides consumers with no b.s. reviews of diets and diet pills.
Like this? Share it:
5 Kick-Ass Workouts That Can Be Done In Under 8 Minutes45 lbs LOSTso farNovember 25, 2008 by Israel Lagares | 33 comments
Time is of the essence. A cliche for sure, but oh so true. Not having the time to workout is one of the most common excuses people use to let their fitness levels deteriorate. The five workouts that follow will not only crank your metabolism into a fat burning furnace, but they can also be done in 8 minutes or less. Some of them much less.
1. Tabata Sprints - Find a track or a long straight road. Run as fast as you can for 20 seconds. And I mean HAUL ASS! Walk for 10 seconds. Repeat 8 times. You might want to arrange for a ride home from this one. I’m serious. If you do this with maximum effort you should be seeing stars and begging for mercy. Total time: 4 minutes.
2. Burpee - Push Up Opposing Ladders: Do 9 burpees, then do 1 push up. Do 8 burpees, then do 2 push ups. Do 7 burpees, then do 3 push ups. You get the picture. Continue until you complete burpees 9 through 1 and push ups 1 through 9. Do not underestimate this one. It’s a BITCH! Total time: 5 - 8 minutes depending on fitness level. Reduce the number of repetitions as needed according to your current state of fitness.
3. Deadlift - Box Jump: Load a bar with 60% of your current 1 rep max on the deadlift. Deadlift for 10 repetitions, then immediately hit a 20 inch plyo box for 20 box jumps. Repeat the cycle three times. Total time 4 - 8 minutes. Your legs will love you for this one.
4. Squat - Pull Up: Load a bar with 60% of your current 1 rep max on the back squat. Squat for 10 repetitions, then immediately hit the pull up bar for maximum repetitions. Kip your ass off on the pull ups if you want. Repeat for 3 - 5 sets with little or no rest between sets depending on fitness level and time available. Total time 5 - 8 minutes.
5. Power Clean and Press - Load the bar with a weight you can use for about 12 repetitions until muscle failure. Perform as many reps as possible in 8 minutes. Rest as needed but work as hard as you can for the 8 minutes. Record your number of repetitions and try to increase the reps in 3 - 5 weeks.
Don’t have enough time to work out? Lame. You can get a great workout in during the time it takes to watch the commercials for your favorite reality TV show. Kick the “no time” excuse to the curb and get started today with one of the 5 kick-ass fat burning workouts that can be done in under 8 minutes.
Train Hard!
Editor’s note: This is a guest article by Vic from Gym Junkies. Gym Junkies is a hard core, intense method of training. They provide videos, iPod workouts, and great articles.
Like this? Share it:
Walking For Lunch, or Any Other Down Time You Have45 lbs LOSTso farNovember 19, 2008 by Israel Lagares | 35 comments
Want to get in some simple exercise that has great benefits? I have a solution for you…go for walks during your lunch break. It’s way better then sitting around eating. All you have to do is pack some sneakers, or comfortable footwear, and schedule a walk for your lunch hour.
The AARP has a list of benefits that walking provides. Obviously, it is a great way to get in some cardio while enjoying yourself. You can even set up lunch break walking groups with your co-workers. Supporting each other while tackling your health. That’s a cool initiative!
It doesn’t necessarily need to be your lunch break. Maybe it’s the last 15 minutes of your day, or the first 25 minutes. Or maybe it’s right after you get home from work where you go for a walk with your entire family. There really aren’t too many limitations. Just be creative and think up ways to walk. The key take-away here is to walk, no matter when you do it. Just walk. Make it a habit and you will start seeing, and feeling, the benefits.
Like this? Share it:
How Do I Find The Right Gym?45 lbs LOSTso farNovember 13, 2008 by Israel Lagares | 32 comments
How Do I Find The Right Gym?
If you’re in the market for a gym membership, there are plenty of details and amenities that may help boost your motivation and success. Today, fitness facilities aim to provide individuals with unique and wide-ranging services, from group fitness classes to child care support, you should check out the specifics before signing any gym contract. Below is a list of questions to pose when you are seeking a new gym membership.
What Specific Details Should I Look For?
When investigating gyms, consumers should always check for 8 details. When investigating these details, consumers can also ask a gym employee or salesperson specific questions to provide further insight and information.
Location - Is the location convenient to your home or place of work? Will the location be convenient to access during rush hour traffic?
Cost - Can you afford the cost of the membership? Are there any promotions? Are there any added membership fees or sign up fees? Can you pay the full year’s membership up front for an added discount?
Hours - What time of day do you like to work out? Do the gym hours accommodate your workout preferences? What hours are the busiest times
Equipment - Does the equipment suit your needs? Are there both cardio and weight machines? Are there free-weights? Is there enough space in the workout area to comfortably exercise and utilize the equipment?
Group Fitness - Are group fitness classes available? What are the types of classes and times of classes? Is there an added charge for group fitness? Who are the instructors, and are they certified and professionally licensed?
Amenities - Are there childcare services, and is there an added cost? Are there towels and personal care items included in the membership? Are there spa services included? Is there a pool and/or Jacuzzi and sauna available? Does the gym provide personal training services?
Staff - Do the instructors and trainers seem qualified? Are staff members licensed and professional? Are staff members friendly and welcoming?
Atmosphere - Is the gym more family oriented or adult professional oriented? (In other words, do you personally prefer a gym that incorporates child care and children’s activities, or do you prefer a gym that caters only to adults?) Is the atmosphere friendly and social, or is it quiet and reserved? Does the gym promote any social functions, such as community races or holiday gatherings? (Many gyms are involved in the extended community, which some potential members may prefer and enjoy).
Before Signing the Contract
Ultimately, before signing your gym contract, try to find out if the gym offers a free trial pass, or a free guest pass. Oftentimes gyms will allow potential members to test out the facilities before signing up. If this is an option, you’ll be able to personally assess the quality of the facility. Adding to this, try to speak with fellow-members before joining the gym; find out what their insight is about the pros and cons, so you’ll be able to make a more informed and educated decision.
Have anything to add? Leave a comment!
Editor’s note: This is a guest article from Zane. He runs a website called Best Diet Pills that provides consumers with no b.s. reviews of diets and diet pills.
*Photo Courtesy of djwhelan
Like this? Share it:
Runner’s Hangout - A Running Discussion Forum45 lbs LOSTso farOctober 26, 2008 by Israel Lagares | 20 comments
Runner’s Hangout is a community focused on people who like to run or get started in running. There are useful links to check out other running web sites. They even have a supplements link to purchase different types of herbal supplements to aid you in your running. Keep in mind that this community website is still very new. On the other hand, they already have over 300 members. So if you like small communities where you can actually get to know someone, which is harder in larger communities, then this is the perfect place for you.
There is a Running & Training section filled with various tips and training methods. Many members are running in races and encourage others to join races and post their results for added support. There are threads that even discuss gym routines and cardio training. Let’s say you have a question on your hurdling form, fellow members will try their best to help you perfect your form with detailed information and tips. Got a marathon to train for? There are number of interesting and helpful posts you can find by either using the search feature or just browse through the thread pages.
The Health & Nutrition section is dedicated to becoming or staying healthy for your running. You can find various posts concerning nutrition. You can find vitamin supplements that others recommend as well as different foods and drinks you could apply to your diet. Some members also share informative articles with everyone and give recommendations on what your diet should consist of in preparation for races.
Should you decide to sign up and join this community be sure to stop by the Introduction section and make a quick post there. Everyone is pretty friendly so they will be sure to give you a warm welcome. There are members from all over the world at Runner’s Hangout so you will be able to get a wide variety of tips and support. Be aware however that it sometimes takes time to get replies, so just be patient.
Be sure to check out the Hangout section when you are done discussing and reading anything running related. It’s a place to mingle with people and share each other’s interests like sports, music, etc. It’s a good getaway from the more serious threads that mostly concern running and training. Runner’s Hangout occasionally hosts random cash giveaways so be sure to check the forum sections regularly for that. They recently had a random drawing in August which they gave away two $20 gift cards to random members that entered just by replying to the thread.
Registration is free so no worries of buying anything. You can visit Runner’s Hangout today and become a part of the community at no cost. Also if you are someone that is new to running or interested in getting involved then this is a good start for you. Free information and support is what you can expect from Runner’s Hangout.
Like this? Share it:
