Shakeology Cleanse Day 2 with my Body Bugg

Shakeology Cleanse Day 2 was my first day to have a "Walk & Talk" walking group.
We got together at Rhor Park in Bonita CA and walked and talked :)

It was great walking with friends instead of going to eat. (Of course going out for eat is ok but it is great to workout with your friends to share the healthy life style in my opinion)

Green Tea
Shakeology with Peach

Walk and Talk

Banana

Shakeology with water and Ice

Salad with Chicken

Shakeology


We walked 3.3 miles and I burned 659 cal include the Yoga X stretch at the end.

My total Intake was 793 and My calorie burn was 2243.

Shakeology cleanse Day 1 with my Body Bugg

Last time I had problems about video taping.
So this time, I decided to buy a new Body Bugg to track my workout (how much I burn)


<Cleanse Day 1 >

9:30-10:30am Turbo Kick
10:30-11:30pm Yoga

I taught both classes and then...got new body bugg so I do not know how much I burned in my class but in the evening I took zumba class :)

My total burn of the day was 2772 Cal (except those 2 classes I taught)

My "Calorie Consumed" was 901
Break Fast
Green tea
Shakeology with 1/2 Banana

Taught 2 classes (Turbo and Yoga)
1 banana


Lunch
Shakeology

Snack Salad with Chicken
(4oz chicken is 187 cal...I think this is smaller portion than we think. )

Took Zumba class

Dinner (after the Zumba) Shakeology

I accidentally took shakeolgy with peach here because we had a shakeology sampling party.
I totally forgot that I was not supposed to add anything...Oh well... :)

Total Burn 2772
Total Intake 901

Believe in yourself..1

Today I would like to talk about something not about my "body" transformation...l about my mental body transformation.

As you know, I have lost 60lb and also became a fitness instructor.
I am living in my dreams....

I lost lots of weight thanks to Turbo Jam and now I am teaching Turbo Kick....Am I dreaming or WHAT?!


When I took a Turbo Kick training...I did not get "gold" and I practiced and practiced...then took a re-test...and then became a "Gold"


My next challenge was "All Star Instructor Training by Chalene Johnson"
I did my best I thought but I got "all star"...the top rank was the "Rock Star" and the "All star" was next...

Chalene and Holly gave me great comments...so I worked on my weak points (it was "eye contacts" and forms) and then took a re-test and became a ROCKSTAR. WHOOOA.


Every time I did not pass something...I "of course" became sad...but I've challenged myself to take another step to be better Ai..

I personally believe that when you fail, do not think it is a "failure" just think it as a "step to be better YOU"

When I took All Star Training...I kinda thought I was pretty good instructor hahaha...I was NOT! I KNOW! I KNOW IT NOW...
So now I am glad I had chance to look at my weaknesses to improve myself...to be better me...


After ASIT...I started Chalene Extreme and P90X....and realized the importance of Weight Lifting.
And I decided to start teaching weight lifting class....

One day my gym hosted the weight lifting training and I went to this training...

(To be Continued...)

Insanity workout

My body started getting used to Body Pump recently and I need to watch my Diet more and/or change workout.

So I did Insanity again with my friends in Ramona and felt like I was going to throw up. I believe this is the feeling I need to have everytime I workout to get out of my fitness comfort zone.

I am going to add Insanity workout into my schedule from now on. 

To be Honest with you, I am not sure if I can do it every single day due to my teaching schedule but I will add it as many as possible.

Here's a quick explanation of the fat-burning zone from Beachbody site. I hope this will help you.

At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. It sounds great because you're burning body fat. And while this is true, you're burning it at a very slow rate.

During higher-intensity work, your body turns to a limited supply of blood glycogen (often called blood sugar) for energy. While your body's burning glycogen during this more intense period, and not fat, it's breaking down more body tissue. Breakdown is a bad word for a good thing, because your body produces more hormones and increases its metabolism to repair this breakdown. As the tissue repairs itself, it builds more muscle so that next time you do a stressful workout it won't be so taxing. This process of adapting to intense exercise is where your body makes rapid change.

Continually building on this process is called progressive overload. By continually adapting to stress and then adding more (either with weight or speed or programs like Insanity), you increase your body's fitness so that it's actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.

8 Tips for Avoiding the Holiday Pounds-via Beachbody Newsletter-

Today I would like to share great tips with you.

1.Buy clothes that fit right now.
I WILL KEEP MY CLOTHES THAT I WORE AT CAMP DO MORE


Get a new clothes in a size that shows off your current body.
Imagine that beautiful holiday dress or great pair of pants, then imagine being unable to zip them up thanks to sugar cookies. Yeah, no one wants that.

So before you begin the parties, go buy yourself something perfect to wear to your parties and hang it someplace visible, so it serves as a constant reminder.

• On the TV  
• In front of that treadmill 
• On your refrigerator door 

. . . that way, if it doesn't fit quite the same way the next time you try to slip into it, you know it's time to get back to work.


2.Write it down.
MY BODDY BUGG IS BROKEN BUT I CHECKED THE PRICE AND GET IT THIS FRIDAY.


The truth is, if we would write down the not-so-perfect meals and treats, we could find a way to compensate for it, at least a bit. 

The point is, if we write it down, and do the math, we can lessen the damage. It isn't a good long-term plan, but to help compensate for a few slip-ups, it can help.


3.Keep exercising.
I AM GOING TO ADD NEW WORKOUT (STAIRS IN LA MESA)


 You'll be much less likely to look like Santa (both belly-wise and red-nose-wise) at the end of the month.


4. Eat before parties.
I NORMALLY DO NOT GO TO PARTY AND THIS YEAR I JUST GO TO MY VERY CLOSE FRIEND'S HOUSE WHO COOKS VERY HEALTHY AND YUMMY FOOD....

Make sure you eat your meals and snacks throughout the day, and try to eat a healthy meal before attending any party. If you're going straight from work, prepare a healthy and filling snack to eat on the way. You'll be a lot less likely to swim in mayonnaise dips and pigs in blankets if you're full.


5. Get junk out of the house.
THIS IS IMPORTANT FOR ME AND FOR KIDS. NONE OF US (MOMS) WANT OUR KIDS TO EAT UN-HEALTHY JUNK SNACKS..CORRECT? 


The secret is to get the enticements out of the house. Send them to work with your significant other, donate them to a bake sale, regift them to your 100-pound friend with the perfect metabolism, or just dump them in the trash. Linda will never know. If you have holiday dinner leftovers, box them up for your guests individually and send them home with them. If your family still sends you that Pepperidge Farm^® cookie assortment, invite a bunch of people over for a pre-party party and serve 'em up before the drinks. Don't be more wasteful than you have to, but get the less-than-healthy temptations out of your reach.


6.Offer to prepare healthy fare.
SAME AS NUMBER  5 :) 


Your family could have a tasty and satisfying meal without ingesting thousands of calories and fat grams.  There are tons of cookbooks out there, plus recipes that can help you out. Yes, it does require a bit of work. But you work out with Beachbody^® fitness programs. You can do anything.


7. Choose wisely and proportionally.
SPEND SOMETIME TO CHECK CALORIES ON THOSE HOLIDAY MEALS. 
Check Calories in Holiday meals here..
(FYI One cup of "homemade" Stuffing =400cal)

Something occurs during a holiday meal. It's like a Las Vegas buffet—we feel like we have to eat some of everything. Just a few wise choices will save you a ton of calories, and probably a significant amount of heartburn as well.


8.Don't beat yourself up.
DO YOUR BEST AND FORGET THE REST -TONY HORTON- 

Quite possibly the worst thing you can do is beat yourself up over a bit of holiday indulgence. Yes, it does stink to backslide after working your tail off. 


We can only do our very best. 


Mentally berating yourself will only make you feel worse, which never helped anyone get back to their fitness program. 


So if you happen to gain that one extra pound this holiday season, be part of the rare group who actually follows through with their New Year's resolution and manages to shed it again. A week of hard work and a slight calorie deficit should do the trick. Resolutions don't come easier than that! 

Need Motivation?

How do I motivate myself to reach my Fitness goal?

1. Set big goal and then set small montly/weekly/daily goals to reach there.

2. Every time I achieve these small goals I give myself rewards.
For me...shopping and hair cut

Lost weight-->more clothes fit!  

3. If I still do not get motivated or need extra push,  I call my coach and submit my daily and weekly goals. Also talk to my coach about my goals.



This is what I did today.

My coach and I had an interview and set up goals...and daily goals...and

DAILY SCHEDULE FOR ONE WEEK.

I will follow this schedule and my coach will check if I follow this schedule.


If you need extra motivations, find your success partner.

This will be your family, friend, instructor, coach co-worker....whoever passionate about body transformation.

How can I get rid of my Belly Fat?

"If you are overweight, you MUST lose body fat in order to see the effects of muscle-toning exercises. No matter how hard you work to tone your abs, you won't be able to see them if they're covered by a layer of fat." Via Beachbody site

I have been working out well and I got muscles but I still have Belly Fat....I may need tammy tuck...may not. I DO NOT KNOW ABOUT IT YET....

HOWEVER, before I reach that point, I would like to do my best to lose my belly fat...

DIET IS EVERYTHING TO LOSE Belly Fat.

To build 6-8 packs is the different story. Do many Abs workouts but still do not get any resulets?

Sorry but you got to get rid of Belly Fat by watching your meals..

If you want to have a flatter belly, you got to watch your Diet.

Can you move onto another body transformation journey with me?

(I will edit and post my meals soon...stay tuned....)

My Meal Planner Day 1

Today is 1st day of following Beachbody Meal Planner.

1st day is always fun. Second day...3rd..4th..we need to be careful ;)

Shakeology Greenberry + Peanut butter (1tbs) + Green Tea + Ice cubes

(My Shakeology contest recipe at coach summit 2010) 

Shopping following by shopping list. Lots of green pepper! 

I took Roast Beef with Cracker as my snack but forgot to take pic...Oops..

Egg Salad Sandwich 

I found "White Wheat Bread" My little one say no to wheat bread if it looks like "brown" but if it is white...she can't tell from the taste! Huh! 

And I love this Huge Grapes.

I really wanted to take something sweet...so I added 1 table spoon of this Oreo mix to Shakeology and!!!

It was super yummy!! It was like ice cream! YUM. 

Ok Ok...I am not good at cooking but I did my best to make this stuffed green pepper. YUM.

I used soysauce instead of American seasoning though. haha. 

After 3day Shakeology cleanse

(I am going to stop writing about my transformation for a while...if you want to check my story, please visit My Site for the shorter version of my story...)

I would like to start writing about my "current" diet challenge.

I did 3 day cleanse and after that I was having busy days...and now...HOLIDAY SEASON?!

I am going to start tracking my diet here. I will be super honest to all of you and myself too...

As I always say, I am not good at being creative about my nutrition and that is the reason I take shakeology.

Now I want to step up and watch my meal more....but how should I do?

I decided to follow the meal plan Beachbody has set....

Watch my video

Workingout? No Problem! Portion control?

Since I was a tennis player at Middle school and at College in Japan (I was not a super star...though) I had no problem going back to "intense workout" routine.

It was very challenging for me to workout by myself at the gym but once I found the best workout (Turbo) I had NO PROBLEM taking classes and doing it at home.

I even got trained to be an instructor...but my weight stayed at 175-180 for 1 year.

The reason was that I was working out hard but I was eating A LOT.
I was watching "what to eat" but I was not watching "how much" and "how often" I ate.

I knew I had to eat 5-6 meals but I stopped tracking my diet because I thought I would lose weight no mater how much I ate because I was working out well and I was eating healthy food.


NOT

That was totally wrong.
I was just maintaining my weight ....Plus storing excess "healthy food" as a fat.

So first thing I tried to fix is to cut my "regular" portion into half.
Save half and ate it 2hr later.

It was tough first day but I know I could eat the half in 2 hours.
I did not eliminate anything but did my best to cut the portion...

In addition to this I purchased Body Bugg to track my workout and diet.

Yes I went back to the basic

How much I burn > How much I put into my mouth =Weight loss

Workout you can continue

http://aimuir73.blogspot.com/2010/09/eat-5-6-small-meals-day.html

This post is about my body transformation. If you have not checked my previous posts, please click the link above to check them out...

I started eating small meals a day and did 3 cardios a week. And I lost 10lb in 2 weeks. However after that my weight stayed the same...I was about to go back to the "Lazy" "Lots of excuses Ai" but luckily I found the best workout classes and workout DVD that I could do.

I really enjoyed going to the gym and working out at home.
I never felt like "I HAD TO" workout.

Everymorning, when I woke up I was like "I want to do Turbo!"
I really really wanted to do that workout...Yes...as you know...Turbo Kick and Turbo Jam.

I still keep this passion toward Turbo and I love it....

So I found the best workout 3 month I started my body transformation....
And I did 7 Turbo Kick/Jam a week.

I lost 20lb but....my body stop losing weight and fat....

WHY?
I am working out so hard.

I do cardio everyday.


So I added extra eliptical  machine before my Turbo Class but my weight stayed at the same point....

Why?
Because I was just doing the "same cardio" and my body got used to it...

Shakeology Cleanse Day 3

Breakfast
6:30am Green tea
Shakeology Chocolate + 1/2 Banana +ice +water (10 ice cubes and 10oz water)

Snack
8:20am 1 Banana

9am Weight lifting class (I teach)

Lunch
11:45am Shakeology +Ice +water

10 pieces Almonds

Snack
2:45pm Shakeology +Ice+water

5 strawberry

Dinner
6pm Salad (Tofu and Natto)


Day3
I felt good by seeing my Flatter Abs
My Waiste was 2 inches less and my "under chest" was 1 inche less.

However I get hungry so quick on the Day 3 but I still wanted to teach my class.

I personally recommend everyone (who want to try this cleanse) to modify the workout.
It is ok to workout but you will not have "UNLIMITED" Energy to workout hard.

If you normally Run...I think it is good to run slower or walk.

Again you do not have to cancel your workout but it is good to modify your workout.



This is my 3rd time to try the cleanse.

As I mentioned before, I modified my "Workout" when I did my cleanse and I lost 7lb.
It was great.

I did not modify anything when I tried my 2nd cleanse and I failed on the day 2.
I sticked with the Diet menu but working out so hard.


So this time..I did not want to modify my workout (and also that is my job as a fitness instructor)
so I decided to modify my "Cleanse Menu'

I sticked with the instruction "What I can eat" "What I should not eat"
but I let myself to grab 1/2 -1 piece of snack and nuts.

It really helped me to keep NRG during my class.


If you really want to get the great result (Flush your body, Detox your body, change your bad eating habits...) I recommend you to modify YOUR WORKOUT and stick with your diet.


If you are fitness instructors and impossible to modify your workout, allow yourself to grab some extra fruits and nuts.

If you need to workout at night, I think it is a great idea to eat Salad as your snack.


If you have any questions, feel free to leave comments or contact me.


Overall, 3 day cleanse really gave me a great JUMP START to move forward to my next Diet Journey.
I will not go into any "special"Diet but recently I have been eating "big portion" and I had been struggling with portion control...

Now I know how much I should eat and how much I can workout with less portion than I used to eat.

Again, if you are struggling with your Diet, this cleanse will "RESET" your bad habit and/or "JUMPSTART" your new journey.

Shakeology Day 2

Breakfast
6am Green tea
Shakeology Chocolate +1/2 Banana+Water +Ice Cubes

9am 1 Banana
(9:30am Turbo Kick class-Cardio class)

11:00am 4 pieces of grapes

Lunch
11:45am Chocolate Shakeology with Ice and water

Snack
3:00pm
Salad with Chiken

5:00pm 5 pieces nuts
(6:30pm Body Pump-Weight lifting class)

Dinner
7:30pm Shakeology Green with ice and water
(8:30pm Hustle-Cardio class )


Day 2
I had 2 assigned classes to teach at the local fitness club.
So I checked the menu and instruction again to see if I could modify the cleanse.

According to the instruction I have, I could add fruit and nuts.
Also I could switch Salad from Dinner menu to Lunch Menu.

Since I had an assigned class at 6:30pm I decided to eat Salad around 3pm to have enough food in my stomach when I workout as a fuel.

Breakfast was ok and I was ok during the class but I felt that I had less NRG than ususal.
I normally have extra power that could allow me to take another class after I teach Turbo but I felt like I used all of my NRG during the class.

It was an amazing class and I did my best but I felt like my energy level was lower that ususal.
I sweat a lot during the class. I can say more than usual.

After the class, I was so hungry but it was not a lunch time yet so I took some fruits.
But I was still hungry so I took Shakeology. It was the great post workout drink for me.

As I mentioned above, I decided to eat Salad at snack time.
It was an great idea and I did not feel any "Less NRG" during my Body Pump class.

I could lift heavy weight as usual.
I could do al squats...lunges...any intense workout...
I did not have any light headed or anything...No Problem at all.

After the class I took shakeogy and went to the Hustle (Dance) class.
This was not my class...I wanted to take the class but I felt less NRG and I had to sit down at 9pm to take a break...

I think this Dance class was too extra during the cleanse and I am glad I did not push myself to workout too much.

Adding Fruits and nuts to your cleanse was the great idea and I recommend all of you to take some extra fruits IF you have to workout during the 3 days...
If you DO NOT have to workout, I recommend you to modify your workout and stick with the cleanse.

Actually this is my 3rd cleanse.

1st time I did this cleanse I took a break from my Insanity workout and I lost 7lb.
2nd time, I did not modify my workout and cleanse  and I failed it...

So this time since I could not modify my workout I modified my cleanse....

Let's see how I did on the Day 3 :)

Shakeology 3 day cleanse Day 1

Menu

Breakfast 7am
Hot Green Tea (I tea bag =16oz hot water)
Greenberry Shakeology water and Frozen Blueberry 1/2cup

Snack Banana 9:30am

Nap

Lunch 1:00pm
Chocolate Shakeology with water and Ice

Dinner 4:30...
Salad (3 servings) and grilled chicken.

Girl Scout meeting

Snack 7pm Shakeology with ice an water

10:30pm Bed


<Day 1>
The reason I decided to start  Monday Oct is because I worked out so hard at Chalene Johnson's Great Turbo Kick class in Irvine that weekend and my body definitely needed a rest day.

Since I am going to lower my calorie intake I wanted to modify my workout.

In the morning I was busy taking care of my business and at noon, I feel asleep.
I did sleep well Sunday night but I was very sleepy.

In the after noon, I was still busy because I had a plan...at night...

I was a speaker for my daughter's girl scout troop and I talked about Fitness....that was great...and I did not have to stay home and thought about the solid food lol
Great thing was that Girl Scout had dinner for girls so I did not have to prepare dinner for kids ...
(I mean it is super challenging to cook when you "DO NOT " ..CAN'T eat)

I shared my grilled chicken salad with my kids though :)
They were interested in what mommy was eating...

Great start and I had no problem doing the cleanse....


BUT I had to teach 2 classes on Day 2.....

My Belly Fat Journey has began

In May, I got trained for the new weight lifting format to teach.
Since I had no lifting experiences (as an instructor) I practiced so hard.
I gained muscles but I ended up being sick for one month.

I could not eat well and I could not workout for 2 weeks.
I lost weight as well as lost most of the muscles I have build.

When I got better, my appetite was huge and I ate a lot.
I slowly went back to the class and I could not control this "big" portion" eating habit.

I gave myself excuse "I have started teaching new format and I will be ok. I need to eat to maintain NRG"

But recently I realized I actually gained 5lb and BELLY FAT.

I knwo Muscle is heavier than the fat but my pants got smaller due to thoese belly fat and I was sure I gained "FAT" 

The bad thing was  that I have been building my body and I was happy where I was before I got sick.
I was in the middle of the body transformation journey but I was moving toward my goals slowly.

However after I got recovered from this sick and started gaining weight...I felt so bad at myself.

So Oct 25th...I decided to JUMP START my "Belly Fat" Journey.


In addition to the new journey, I decided to jump start my transformation by doing the cleanse.

How I started "5-6 meals a day" eating habit

Before, I used to eat BIG meals once or twice a day...but...this was wrong.

As you know, Japanese Sumo Wrestlers need to have Fat and this is how they eat to get fat.

Skip breakfast and workout after that Eat 1 big lunch and then take a nap and after workout they eat the second meal.

Seriously, they eat like this to store fat.
And this Sumo Wrestler's diet have been proven that it helps them to store extra fat...


DO YOU WANT TO BE LIKE A SUMO WRESTLER?

If your answer is NO, please do not eat like them.

Ok...this is what I did....

I just eat half of my regular "BIG"breakfast and then eat the rest 2-3 hours after.
And then eat half of my lunch and eat the rest of it
and for dinner I ate the same portion as my kids.
THEN WENT TO BED super early with kids because I needed to stop eathing before 7:30pm but I was sure if I stayed up late...I ended up eating something...

 I did not have to ELIMINATE anything I like when I started....
After my body got used to eat small meals...I tried to eat healthier...but first I tried to eat small meals.
I just focused on one thing.

It was pretty tough to prepare 5-6 balanced meals and also it was challenging to keep this diet when I was out...

So I used shakes, bars and fruits as my "TO GO" snacks so if I had to go out after breakfast...I still got to eat something before the lunch.

Why do I recommend to eat 5-6 meals a day because I believe it helps our metabolism go up.
And for me...my "out of control" appetite became under control after start eating more often.

According to some articles I read before, if you do not eat longer than 3 hours, your body feel "Starving" and tries to store the next meal as fat to prepare for the next "starving"

But if you constantly eat (but small meals), your body think they do not have to store the food and your body use food as a fuel to move so your will get more NRG to workout.


 

Eat 5-6 small meals a day

First I focused on my eating habit.
I was a stress eater and also "Mottai nai" eater.

*Mottai nai means "wasting something" we use this term especially for the food.
In Japan, we are supposed to finish everything we are served but the reason Japanese people are skinny is because we do not serve a lot.
We just serve the portion we are able to finish and it is basically half size of the portion American restaurant serves..
So if we have left overs mothers say "mottainai! Eat!" or "next time serve less and then get another plate after you finish the first one*

So every time I cooked and my kids couldn't eat and had left overs, I ate them all.
My portion was small at the dinner table but when I cleaned the dinning table I said "mottainai" and ate everything...so I did not have to waste food but I was storing food as a fat inside of me.

I never tracked my diet before and I felt like I always eat a little bit....
I did eat a little bit during the dinner but when I cooked and cleaned up...I was eating and eating and eating...unconsciously.

Plus as I mentioned, I ate a lot when I felt stress.
So I was eating super huge portion...

In order to jump start my body transformation, I had to change my eating habit

First 10 days

This is how I got started.
First, I watched my food for 10 days instead of working out hard.

I started with  "simply cardio (walking) for 3 times/day" but I really watched my diet.

I started eating 5-6 small meals a day and I lost over 10 lb in 10 day.

I believe working out is really important however, it is more important to watch and know what you eat how much you eat.

Make sure to track what you eat when you start your body transformation journey.

You will see how much you eat (normally much much much much more than you think)

Also traking diet will save you later ...
once people get into your body transformation too much, they tend to eat less.

Again when you are ready to start your body transformation journey, I recommend you to start with very simple workout and tracking your meals for 10 days.




 

Introduction

I am a 36-year-old mom with two girls. When I was born, I was dying with a triangle head at NICU. After two days, my head took its regular shape. My mother really wanted me to survive so she kept feeding me until she realized her sweet little girl was growing up as an over-weight child.

I was always overweight until I joined the tennis club when I was in 7th grade. However, when I was in 11th grade I enjoyed listening to music more than I enjoyed playing tennis. I started to gain weight again. As a college student, I enjoyed going out to the clubs more than playing tennis. I went out at night, to drink and I also ate high calorie foods. Therefore, I was always a little bit over-weight in college.

Right after I had my second child, I started over-eating and I could not control my appetite. Nothing seemed to help release me from the stress besides eating something. I didn’t care what I ate. I just wanted to put something into my mouth. I always felt guilty for eating, but I could not stop eating.

I did not like myself and did not like to look in the mirror. I did not like to go shopping because I thought the sales person at the clothes store might think that nothing could possibly fit this fat person.

When my little one turned three, I was tired of being fat and lonely at home. I want to go out! I want to go shopping!
But I thought, “Look at me. Do I want to go outside as over-weight person?” Then I discovered Turbo Jam which had both the music I loved and a workout that I really loved. I could enjoy the music and the workout together! The workout even reminded me of my clubbing nights as well!!!! Party!!!

Now I enjoy eating and love myself. Turbo brought my smile back! Seriously, nothing rescued me from over-eating and being lonely except Turbo Jam.

I am still in the middle of my body transformation but Turbo has changed my life!!!

I love myself and I love being me. I am not lonely anymore and I am enjoying my life.

Now I am doing Chalene Extreme to get more muscle.
Please check my journey!!