FITNESS REALITY & MOTIVATION

Bust the myths and build your body the right way! I'm Wally from Body by Wally, and I'm here to set the record straight on one of the fitness industry's most enduring myths: muscle confusion. With more than five decades of experience under my belt, I'm sharing the inside scoop on why this concept doesn't hold water and what you should be focusing on instead. Forget about trying to bamboozle your biceps or perplex your pecs—real gains come from targeted, consistent training that evolves with your body's abilities and your personal fitness goals.In our no-nonsense discussion, we'll navigate the maze of misinformation and pinpoint exactly when it's time to shake up your workout routine. Hint: it's not about confusion; it's all about avoiding plateaus and keeping your workouts fresh and effective. We'll analyze why you might feel the need to change up your regimen, whether it's due to stagnation, boredom, or the lack of progress. I'll give you the lowdown on strategies like progressive training and peripheral heart rate training that can turbocharge your fitness journey. So, gear up for a session that cuts through the fluff and gets down to the nitty-gritty of real, results-driven fitness. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

4/27/24 • 07:26

Here are some alternatives for meeting weekly requirements.The first step to overcoming these obstacles is to break down the time commitment into manageable segments. For example, 150 minutes is 2.5 hours, which comes to 30 minutes five days a week, or about 20 minutes daily. "And you don’t have to do those 20 to 30 minutes all at once," says Dr. Apovian. "You can further divide into two or three 10-minute daily segments. Everyone has 10 minutes to devote to exercise."Next, change your perception of "moderate intensity." "People automatically feel overwhelmed because it sounds difficult, but this level of exertion is not as physically demanding as people may think and is quite doable. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

12/5/22 • 08:50

Select GOOD fats that are plant based (avocado, sunflower oil, peanut butter, flax, olive oil, and tofu) to get essential fatty acids and help with vitamin absorption.  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

10/23/22 • 08:35

What’s happening physiologicallyDuring the transition between perimenopause and menopause, bone density can decline rapidly, increasing susceptibility to osteoporosis and bone fractures.A decrease in lean muscle and an increase in fat can lead to negative metabolic changes, including weight gain, and a higher risk of developing diabetes and heart disease.Exercise recommendationsResistance training and impact exercises are proven to slow declines in bone density.Still, it’s important to have a workout program that also includes flexibility work — yoga, Pilates, static and dynamic stretching, and foam rolling — to prevent poor movement patterns that could compromise joint health.Recovery days must be taken between hard workouts, especially if they include jumping or running, to avoid any overuse injuries and give your body time to adapt.Regular cardiovascular training plays an essential role in maintaining heart health and body weight, and it can support mental health and combat sleeplessness.The Post-Menopausal PeriodEstrogen is very low during the post-menopausal period. As a result, there are some specific things to consider.Moderate intensity cardio and interval training have both been shown to decrease arterial stiffness and increase aerobic fitness for women in this stage of life.Balance work should also be a part of your regular exercise routine, as it helps prevent falls and lowers your risk of bone fractures.The bottom lineWomen of all ages can benefit from a better understanding of the intricate hormonal changes they face throughout their lives.Exercise programs must be respectful of the hormonal symptoms of the female reproductive system, adapted appropriately to provide therapeutic and general health benefits, and ultimately give women a sense of connection to their bodies. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

10/9/22 • 08:20

The Teenage Years (12–18)During the teenage years, the young female body has already undergone puberty, and the menstrual cycle is becoming more predictable due to monthly fluctuations in estrogen and progesterone levels What’s happening physiologicallyThis is an important time to be physically active. Doing so enhances bone mineral density and helps maintain a healthy balance between body fat and lean muscle mass.Studies show that 80–90% of female bone mass is accrued by age 16, with the development of lean muscle helping to stimulate bone density augmentation.Exercise recommendationsSports and athletics provide an opportunity for growth in many areas, especially when it comes to refining physical skills, increasing strength and endurance, and establishing perseverance to exercise.While being physically active has numerous benefits, balance is key when it comes to regular exercise and recovery.It’s important not to overly tax the TEENAGE body with too much intense exercise, as this can result in the loss of regular menstrual cycles, hormonal dysregulation, and a deterioration in bone density.Adequate sleep, recovery days, hydration, and — most importantly — a healthy diet are imperative, with food intake supporting the amount of exercise performed (in other words, no calorie restriction!) Beyond that, impact and weight bearing exercises, plyometrics, and resistance training are ideal for increasing bone mineral density Young Adult and Reproductive Years (18–40s)The menstrual cycle begins on day one of your period, with very low levels of hormones during the first half of the month. After mid-month ovulation, estrogen and progesterone begin to rise and continue to climb throughout the second half of the cycle until the next one begins What’s happening physiologicallyBecause hormone levels are at their lowest on day one of your period, this is when your body is most resilient and ready to work hard. Following mid-month ovulation, progesterone gradually rises, increasing your body temperature, heart rate, and respiratory rate  Exercise recommendationsAt this stage of life, it’s important to coordinate your workout intensity with your menstrual cycle.Hormone levels are low at the beginning of the month, so this is the time to prioritize intense exercise like high intensity interval training (HIIT), plyometrics, powerlifting, heavy weightlifting, hill repeats, and other rigorous exercise, with at least 1 day of recovery between hard workouts.Also, due to low estrogen levels during the first half of the menstrual cycle through ovulation, women are at a higher risk of anterior cruciate ligament (ACL) injuries.Activities that require quick changes in direction or side-to-side cutting, including soccer or downhill skiing, should be pursued with caution during this phase, and it’s critical to mind proper knee placement during squats, lunges, jumps, and repetitive cardio.After mid-cycle ovulationHot exercise environments should be avoided, and moderate intensity, gentle movement is most beneficial. Great options include easy cardio, yoga, Pilates, walks, bike rides, and hikes. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

10/3/22 • 15:04

THE RDA IS A LOT LESS THAN OTHER GUIDELINES, MOST OF WHICH ARE MUCH HIGHER. I AM USING MY OWN AVERAGE SO I CAN DETERMINE MY NUMBERS ARE WITHIN SAFE AND ACCEPTED PARAMETERS FOR THE POPULACE. BODYWEIGHT (BW) X % OF PROTEIN RECOMMENDED = GRAMS (GM) OF PROTEIN TO BE INGESTED PER DAY. FORMULA: BW / 2.2 X .8 - 1.7 (Sedentary/Pro Bodybuilder/Powerlifter/ Elite Athlete). Examples: FOR EXACT NUMBERS 165lbs / 2.2 = 75 X  .8 = 60GM. Sedentary1.1 = 83GM. Pro Bodybuilder 1.5=113GM. Powerlifter 1.7 = 128GM. Elite AthleteSHORTCUT: (Sedentary/Pro Bodybuilder/Powerlifter/ Elite Athlete).165 X .36% = 60GM1.1 = X .50% = 831.5 = X .69% = 1161.7 = X .78%129 Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

9/27/22 • 15:27

HYPERTROPHY: In order to be in top physical condition, a person must keep the intensity level to the utmost. As you know, for Hypertrophy (muscle building, as a bodybuilder) enough Sets must be done for each body part (7-12ish) and the Reps must around 6-12. Not all sets are to be done to failure, just maybe (not an exact science since the actual intensity can and will vary due to each person’s level of “insanity”), but complete failure (being, not one more rep could be done even if your life were on the line). Do this in the last 1or 2 sets for that particular body part for the MAJOR muscle exercise, such as the Bench, not necessarily DB flies. Loads of 70-80% of maximum ability are need to boost muscle fiber frictional and subsequent hypertrophy.GLYCOGEN must replenish in the muscles to at least 80% so a person can have the strength to keep lifting as heavy as possible in order to must the muscle under enough stress so as to tear them down, in which they then repair and become larger over time. Increase your carbohydrate intake to restore glycogen in the muscles.REST should be 60 seconds to 3 minutes depending upon the exertion level. So, biceps may take you 60 or so seconds for arms, but doing squats for legs will exhaust you much more, thereby taking about (again, not an exact number) 90 seconds to 3 minutes. FYI: Power lifters rest 3-5 minutes between sets in order to recoup close to 90-100% of their strength. Note: Of course, after a few sets strength decreases with muscle exhaustion…but I am talking about this percentage in relation to all you can do in that moment of time.DAYS OF REST: Many people truly think that training 1.5 to 2 hours 5-6 days a week is good, well, it MAY be IF it is done correctly. 1-2 and even 3 days rest between certain exercises, and not exercising more than 45 min to 1 hour. If someone is training for a competition, then that is different. Though a professional athlete trains many hours, they are under a team doctor supervision, can afford all the good food and the finest training parameters.MUSCULAR ENDURANCE, whereby you already have the strength and size you want, but now want to have the muscular endurance. In this, you rest just enough to catch your breath. This type training will also vastly improve your cardiovascular endurance. Reps should be 12-20.MUSCLE CONCENTRATION: Most people never concentrate on the muscle itself that they are exercising. When one does a wide-grip pull-up for the back, many just pull up never engaging and contracting the back muscles as they so this, this is why about 80% of the people in gyms take so long to achieve their goals, or not at all. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

9/16/22 • 15:51

The results suggest that although HIIT protocols are time efficient, but they are not superior to conventional exercise training in sedentary young adults.  PROS AND CONS OF HIIT TRAININGPROS (In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. When you’re doing HIIT cardio, you shouldn’t be able to hold a conversation.)·         Improved Performance:  Some studies have shown that while steady-state training taxes the aerobic system, HIIT workouts can stimulate both the aerobic and anaerobic systems. That means your body has more stamina and performs better in all your workouts, no matter what they are.·         Improved Insulin Sensitivity: The more sensitive your body is to insulin, the less your body needs that insulin to lower blood glucose levels. In terms of exercise, that means your HIIT can help your exercising muscles use glucose for fuel more efficiently.·         Improved Calorie Afterburn·         Improved Heart Health: HIIT training can help lower blood pressure and improve your heart health.CONS of HIIT:·         Can Be Uncomfortable: While you can modify the workouts to fit your fitness level, the idea is to get as far out of your comfort zone as you can. So these workouts are tough.·         Not for Beginners: If you're coming from a completely sedentary lifestyle or returning to exercise after an injury.·         Risk of Injury: Exercises like sprints, plyometrics, and jumps come with a risk of injury if your body isn't prepared for that kind of movement.Risk of Burnout or Overtraining: Too much HIIT can be lead to burnout, an increased risk for dropping out of exercise.  1-2 x's wk recommended. PROS of STEADY-STATE (about 50-60% of your max heart rate for at least 45 min.)AdvantagesExercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event. Increases mitochondrial density in type I (slow-twitch) muscle fibers, which can improve aerobic metabolism. Increases cardiac efficiency; specifically, elevating stroke volume and cardiac output at a lower heart rate. Steady-state training to improve aerobic efficiency generates less metabolic waste and cellular damage than HIIT workouts.Less Stress on the Cardiorespiratory System: Because you're working at a lower intensity, you can improve your endurance without putting as much stress on the heart and body as higher intensity exercise.Increased Endurance: Longer, slower exercise helps build endurance in both your heart and your muscles.improved Ability to Use Fat: When you work at a lower intensity, fat is your main fuel source. Staying at that level allows you to save glycogen stores. When you exercise at a high intensity your heart often beats so fast that the left ventricle — which stores oxygenated blood momentarily before pumping it out — can’t refill completely between contractions. At a slightly lower intensity (thus lower heart rate), the left ventricle fills completely before it contracts, which causes it to grow in capacity — and pumps more blood with each contraction — over time. This triggers your HR to drop substantially, both at rest and during exercise. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

8/28/22 • 28:43

Yes, you can change (mix-up) your exercise routine every time you train - BUT... there are distinct caveats to this.  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

8/12/22 • 15:26

ALKALINE WATER & ACIDIC FOOD References: MAYO CLINIC. MEDICAL NEWS TODAY. HARVARD HEALTH. For most people, alkaline water is not better than plain water.Alkaline water has a higher pH of about 8-9 than tap water of about 7, due to a higher mineral or salt content. So proponents say that it can neutralize acid in your bloodstream. Some say that alkaline water can help prevent disease, such as cancer and heart disease. However, more research is needed to verify these claims.Some water sources can be naturally alkaline if the water picks up minerals as it passes over rocks. However, most commercial brands of alkaline water have been manufactured using an ionizer that reportedly separates out the alkaline components and filters out the acid components, raising the pH.Some studies also suggest that alkaline water might help slow bone loss. But further studies are needed to find out if it influences overall bone mineral density and if the benefit continues over the long term. Certain foods can slightly lower the pH of blood especially in the absence of eating foods supporting a higher alkaline blood pH like fruits, vegetables, and legumes. Controlled clinical trials have not shown that diet alone can significantly change the blood pH of healthy people. Moreover, a direct connection of blood pH in the low-normal range and chronic disease in humans has NOT been established.Multiple studies have shown Acid from the modern diet does NOT cause osteoporosis. It’s also concluded that an alkaline diet or alkaline supplements or salts do notPREVENT osteoporosis.Of the estimated 10 million Americans who have osteoporosis, 80% are women. Another 22 million women are at increased risk for the disease. Smoking and excessive alcohol use can DECREASE bone mass. We needed another reason to eat more fruits and vegetables. Well, here is one anyway. Fruits and vegetables can strengthen bones. Whoa...you say. Calcium and vitamin D are what we need to prevent osteoporosis. So how is it that Asians, with a lower calcium intake, are less prone to osteoporosis. Because it is the overall content of the diet that matters, not just the amount of calcium or vitamin D it contains. The acid-base balance of the diet seems to be an important feature. But this is not quite what people may think. You think acid, and you think of vinegar or orange juice or soda pop. Think base, and baking soda probably pops into your mind. However what matters is not the acidity or alkalinity of the food or beverages we may put in our mouth, but what happens to their components after ingestion and metabolism. Foods with a lot of protein are acid forming because proteins contain sulphur and the sulphur eventually is converted in the body to sulphuric acid. Eggs, fish, meat and poultry are therefore acidic foods. Breads and cereals are also metabolized to acids, but surprisingly, citrus foods are not acid producing. That’s because citric acid is broken down in the body to non-acidic substances. Most fruits and vegetables yield an alkaline residue in the body, although corn and lentils are acid forming.  Our findings demonstrate that drinking alkaline water improves spine T-scores in postmenopausal women with osteoporosis. Hence, alkaline water can be used to treat osteoporosis due to increased bone density in postmenopausal women. Long-term interventions are necessary to confirm the effects of alkaline water on fe Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

7/25/22 • 20:41

Despite racking up almost 40% more time under tension when using the slower weightlifting tempo, the subjects in this study were able to do about 60% more total reps when they used a faster weightlifting tempo. On the whole, this translated into much more total “work” (weight x reps) being done, producing more powerful muscle-building stimulus. “Instead of focusing on the number of reps of an exercise, TUT training aims to make athletes slow down and perform an exercise with less momentum.”And science is on her side: Research from the Journal of Physiology found that athletes who performed eccentric and concentric movements at six seconds each, versus one second each, “increased the acute amplitude of mitochondrial and sarcoplasmic protein synthesis and also resulted in a robust, but delayed stimulation of myofibrillar protein synthesis 24 to 30 hours after resistance exercise.” In other words, you get those same metabolic benefits post-workout as you would a day after performing short, powerful bursts of high-intensity intervals.Benefits TUT "allows the body’s proprioceptive responses to endure a challenge in cohesion with the weight or resistance being used." So, instead of focusing on simply your ability to lift the weight itself, you can slow down a movement and challenge yourself even more during each phase of that movement, she explains.Ultimately with TUT, you get more out of each rep, which can be super beneficial if, say, your heaviest 10-pound dumbbells are starting to feel a little light and you’re looking for a new challenge to gain strength. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

7/15/22 • 17:10

NEVER BE EASY ON YOURSELF: Even if you modify the exercise push yourself to the utmost to get everything you can out of it even though you've modified the routine – SAFELY!  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

7/2/22 • 08:50

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6/24/22 • 10:57

Common exercise barriers for women include:lack of timelack of motivationparenting demandslack of energyhealth conditionslack of moneydon’t feel good about yourselfRegular exercise is more likely if you plan ahead. Suggestions include:Schedule exercise as you would schedule an important appointment. Set realistic expectations. Identify your barriers, such as lack of money or motivation. Think about a range of possible solutions. ·         Consider the personal beliefs that may be holding you back, such as guilt about taking time out. Challenge those beliefs. Help your family realize your needs are as important as theirs. ·         Find a support group – perhaps your partner, extended family, friends or paid childcare. Find something you like to do. You’re more likely to stick with it if you choose an activity you enjoy, than if you do it because it’s ‘good for you’. ·         Set achievable goals. Don’t fall victim to the ‘all or nothing’ mentality. If you can only find the time for one or two exercise sessions per week at the moment, congratulate yourself on this achievement. Every little bit helps and some exercise is significantly better than no exercise at all.PerfectionismPerfectionism is a trait reflecting a person's disposition toward "setting excessively high standards of performance in conjunction with a tendency to make overly critical self-evaluations" Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

6/18/22 • 23:26

To reduce the risk of injury, it’s best to do a 10- to 15-minute warmup of light aerobic exercise before strength training. Stretching is not necessarily needed before strengthening; however, stretching can be performed afterward with at least 30 seconds of stretch per muscle group. WRONG would be bad form, too heavy, not enough rest, too many sets Rep ranges are 10-15, 3-7 sets, about 10-20 per body part per week, rest 3-7 days depending upon...well...many factors.“Another way to minimize risk is to follow a machine-based program, at least initially, where the range of motion is predetermined,” “But it’s free weights that will ultimately produce the best technique and posture and, consequently, muscle gains.”On paper, the benefits of weight training for teens and adults are the same: increases in muscle mass, tendon and ligament strength, muscle endurance, flexibility and coordination. But youths, particularly those who have gone through puberty, have the benefit of a hormonal surge that increases the response to the training stimulus.“After puberty, testosterone production is maximized, and both androgenic and anabolic effects take place,” Testosterone levels, which increase as a result of weight training regardless of age and gender, are central to muscle growth. It’s understandable, then, that a natural spike in this hormone would lead to even greater gains for a teenager engaged in a program of regular, progressive weight training. But even before this Wonder Years—induced hormonal peak, lifting elicits plenty of benefits. EVEN Before puberty, weight training can improve neural activity and muscular recruitment patterns,” But how young is too young?  8  is ok WITH a trainer that knows what they are doing. The key is that the training must be taught correctly and supervised constantly. The ideal age to start a general resistance program is 11, when you can reinforce technique and movement skills. True resistance training for the purposes of hypertrophy [muscle growth] is best saved for 14.”Weighted exercises such as the squat, bench press, overhead press and bent-over row should be comple-mented by bodyweight exercises such as the push-up, pull-up and step-up. “They also recruit the most muscle, which is key for maximizing hypertrophy.”  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

6/10/22 • 20:36

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6/7/22 • 11:12

Don’t have to be a beast. Maintaining Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

5/29/22 • 11:39

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5/21/22 • 08:23

Chronic dieting (people I know that went crazy) slows down your metabolism because your body thinks you’re in a perpetual famine.               When you eat too little calorie, carbs or fats for too long your body    never gets enough calories, carbs or fats to tell it that times are plentiful and you don’t need to hold onto stored fat.So if you want to speed up your thyroid and metabolism you have to start giving your body more not less. You need to change the signals your brain is getting from ‘scarcity’ to ‘plenty’.So when your metabolism is lower, you need both lower calorie intake and more activity to burn calories in order to maintain your current body weight or lose weight, Which can make losing weight extremely difficult.Calorie restriction and body fat loss also leads to drops in leptin, a hormone that suppresses appetite; and ghrelin, which boosts appetite. Regular cheat meals: Incorporating cheat meals into a nutrition plan can also have positive mental effects during a time when many might feel fatigued from often monotonous diet plans…. A better name is ‘relaxed meal.’“A cheat meal can usually fit in once every week or every two weeks depending on the person’s metabolism, genetics and muscle mass,”  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

5/8/22 • 09:38

Protein takes the most energy to digest (20-30% of total calories in protein eaten go to digesting it).Carbohydrates (5-10%)Fats (0-3%) Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

4/29/22 • 08:08

Calories count AND the energy/calories it takes to digest:The acceptable macronutrient distribution ranges (AMDR) set forth by the Institute of Medicine of the National Academies recommend that people get:45–65% of their calories from carbs20–35% of their calories from fats10–35% of their calories from proteins Here is where the rubber meets the road:On average, a person uses about 10% of their daily energy expenditure digesting and absorbing food, but this percentage changes depending on the type of food you eat.Protein takes the most energy to digest (20-30% of total calories in protein eaten go to digesting it).Carbohydrates (5-10%)Fats (0-3%) Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

4/22/22 • 04:09

RehydrateFlush kidneysStomach health, aids   in digestion .flushes out the stomach and therefore balances the lymphatic system. lubricates your joints .Helps your organs and cells work properly. Flushes Toxins From The BodyCleanses Your Bowels  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

4/16/22 • 09:25

Here are some realistic tips to help you get started and stay motivated. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

4/9/22 • 08:51

CAN I SPOT REDUCE Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

4/1/22 • 04:54

UNDERSTANDING FACTORS in FITNESS SUCCESS, & INITIAL WEIGHT GAIN. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

3/25/22 • 13:30

What Are the Benefits of Walking?Burn calories.Heart health.Lowers blood sugar.Joint pain.Immunity.Energy boost.Mood enhancer.Increased life span.Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

3/4/22 • 10:55

PROTEIN BARS, SHAKES & HEALTHY SNACKS Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

2/20/22 • 11:09

Is it true that the more I sweat during exercise, the more fat I lose? Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

2/11/22 • 06:25

Can Sports drinks help you exercise more safely and effectively?  Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

2/4/22 • 06:44

A negative repetition is the repetition of a technique in weight lifting in which the lifter performs the eccentric phase of a lift. Support the show[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

1/28/22 • 10:30