How I drink my FIT supplement

Good Morning! I just wanted to share how I drink my FIT supplement since it's a bit different than the directions on the box. I mix mine into a full 24oz of water. The box says to "mix one packet with 8-10 ounces of water daily". I like to add mine to more water because it tastes too sweet and too tart in only 10oz of water and because it helps me to drink more water by diluting it more.

So, I fill my water bottle up to 16oz, pour in the FIT powder from the packet, put the lid on SECURELY and shake it up. Then I fill it up the rest of the way to 24oz and put the lid on SECURELY and shake it up again. Then I enjoy! And here is proof that I actually do drink it!

Adding the FIT powder to my water.

Shake it up! I only recommend shaking it if you have a very tightly sealed bottle.

Proof! It’s delicious! And, it’s helping me drink 64-72oz of water a day. I used to struggle to drink 48 ounces!

Electrolytes and Hydration

Dehydrated? Exercise Heavily? Sweat Heavily? Work or Exercise out in the heat and sun? Sick? Taking a peptide supplement? Then you may need to replenish your electrolytes. MAKE Wellness has a product for that. It’s called, simply, HYDRATED.

HYDRATED contains Magnesium, Chloride, Sodium, Potassium, Solar Sea Sport AC, Glycine and Coconut Water. It is naturally grapefruit flavored from fruit extracts and oils. It has the best taste of any electrolyte drink I have ever tasted. It is marketed by MAKE as a peptide support supplement. It does not contain any peptides, but the makers claim that it helps the peptides in their products to be well absorbed and to function properly in the cells. Alan Jones the Director of Science at MAKE Wellness says that without proper hydration, the peptides won’t make it to their intended sites. Electrolyte balance is important for all cellular processes and an imbalance has awful effects on the body.

What are electrolytes? Electrolytes are substances that have a natural positive or negative electrical charge when dissolved in water. They help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more. Electrolytes are crucial for body processes like conducting nerve impulses, contracting muscles, hydrating, and regulating pH levels. You need adequate electrolytes from your diet to keep your body healthy. The key electrolytes are Sodium, Magnesium, Potassium, Calcium, Chloride, Phosphate and Bicarbonate.

Let’s learn a bit about each of the electrolytes in HYDRATE from the information found on Cleveland Clinic’s Website:

Magnesium: Helps your cells as they turn nutrients into energy. Your brain and muscles rely heavily on magnesium to do their job. In 2018 is was estimated that 60% of adults do not achieve the average dietary intake (ADI) and 45% of Americans are magnesium deficient, a condition associated with disease states like hypertension, diabetes, and neurological disorders, to name a few.

Chloride: Chloride is, after sodium, the most abundant electrolyte in serum, with a key role in the regulation of body fluids, electrolyte balance, the preservation of electrical neutrality, acid-base status and it is an essential component for the assessment of many pathological conditions.

Sodium: plays a critical role in helping your cells maintain the right balance of fluid. It’s also used to help cells absorb nutrients

Potassium: Your cells use potassium alongside sodium. When a sodium ion enters a cell, a potassium ion leaves, and vice versa. Potassium is also especially critical to your heart function.

And now for the rest of the ingredients:

Solar Sea Sport AC: From The Great Salt Lake in Utah. Contains electrolytes. And according to Alan Jones, MAKE Wellness Director of Science, supports the function and activation of our peptides.

Glycine: an amino acid that facilitates the transport of water and electrolytes across cell membranes. According to WebMD it contributes to cellular growth and health and may also decrease oxidative stress, improve brain and muscle performance, aid in diabetes management and prevention, decrease risk of heart attack, protect liver from alcohol damage and improve sleep quality. Wow! That’s a long list of positives for one amino acid! Alan Jones says that they used glycine in place of glucose in HYDRATED to keep the same (and even better) function but without the sugar and calories.

Coconut Water: contains a high level of antioxidants and electrolytes

Steviol Glycosides Reb M: a zero calorie sweetener given GRAS (generally recognized as safe) designation by the FDA in 2008. A review in the journal Molecules in 2023 found that “active compounds isolated from Stevia rebaudiana possess interesting medicinal activities, including antidiabetic, antihypertensive, anti-inflammatory, antioxidant, anticancer, and antidiarrheal activity.”

That is a lot of science and a lot of positive benefits from the ingredients in HYDRATE! If you are taking any of the peptide containing products by MAKE Wellness, they recommend that you also take hydrate to make sure that those peptides are fully utilized.

HYDRATE is the first product that I tried. It is my favorite tasting product so far and I am excited about its potential for making wellness. I asked my thirteen year old daughter's pediatrician today if it was ok for her to use it occassionally as she is a runner who definitely does not drink enough water. Her doctor thinks it will be just fine, so I let her try half of a pack today and she also loved the flavor!

If you are interested in more information on the products or the company, I came across this mom’s review and the details that she gives are great! I am just getting started introducing you to the MAKE products, but she reviews them all and the company itself. Check it out at motherhoodtruth.com and then use my link to purchase. https://makewellness.com/rebekah.doran@me.com

What I’m using to help me drop body fat and why

In the few months leading up to Christmas, I found myself feeling unsatisfied with my body composition. I felt like I had slowly been getting softer and I was tired all the time. I had still been lifting weights 3-4 days per week and running or walking or biking 2-3 days per week and I was eating relatively healthy. I knew I was eating too many sweets though and my body fat percentage wasn’t what I wanted it to be.

As a personal trainer and former figure competitor (think body building if you aren’t familiar with the term), I knew what I needed to do to drop body fat: increase my protein and decrease my sugar intake. I also knew from my competing days that drinking a whey protein shake after my strength workouts always helped me lose body fat and build muscle more quickly than refueling with anything else. The problem is that whey protein doesn’t always sit well with me. So when I heard that FIT promotes muscle growth to a greater extent than whey, plus it contains B Vitamins (hello energy!), I wanted to try it. I’ve honestly only been taking it consistently for about a week (I am a hard sell on products and supplements. I want to research them first and know they are clean, safe and effective). I used it a couple of times sporadically before that. What I have noticed: strength gains (I am easily lifting heavier in almost every major exercise), decreased fatigue (especially right after my workouts and in the afternoons) and my body fat percentage is dropping.

I have not had caffeine in many years because it gives me the jitters and I feel horrible after drinking a regular cup of coffee, but the 100mg of caffeine in FIT has not bothered me. I eased myself into it by drinking ½ in the morning, pre-workout, and ½ in the afternoon. I have now worked up to drinking it all pre and mid-workout without jitters or any ill effects.

I have heard bodybuilders referred to as the original biohackers. I have often felt like that: experimenting on myself to try and optimize my health and body composition. Can I drop body fat without this supplement? Yes, but this gives me a faster nudge in the right direction. I used to do that with a cup of coffee pre-workout and a whey protein shake after, now I just drink FIT instead. I used to feel exhausted after my workouts and felt like I had to drag myself up the stairs, now I still have gas in the tank even after lifting heavier than I have in years!

The craziest thing to me, is that studies on the peptide in FIT are showing that it helps to maintain muscle even if you aren’t able to workout. It can preserve muscle in an immobilized limb! Mind blown!!! It also showed a 1% increase in Bone Mineral Density after only 56 days of use. More muscle = stronger bones. Woot!

Will this supplement work for everyone? Probably not. Every body is different. Will it work for many? Probably! My recommendation: If you exercise regularly, focus on eating protein, fiber, fruits and vegetables and prioritize getting enough sleep, see if this will give you just the extra boost you are looking for. It is for me!

Softball Pitching Lessons and CLINIC!

I am so excited to officially announce that I am giving my first softball pitching clinic on March 30th. Know a girl interested in softball and pitching specifically? Send her my way!

I have been working with young, beginning pitchers for about two years now and am really enjoying giving these girls their start in my all time favorite sport and position.

I started playing tee-ball when I was 5 years old and transitioned to softball at age 8. I immediately began pitching and continued through high school and even a bit in college. I miss playing and have gotten a lot of joy out of coaching over the last couple of years.

If you are interested in the clinic, you can register today!

My oldest on the mound last spring

I am still here!

Hey all! I just wanted to let everyone know that I am still here! I am still personal training and writing nutrition plans. Life has been busy and stressful over these past few years with 4 kids now and living through a pandemic. I do hope to get back to writing on here more. In the mean time, if you need a workout or nutrition plan, reach out! I would love to hear from you!

Life is CrAzY!

Remember how I said that I was going to post once a week? Yeah, that is still my goal, but life is CrAZy right now for me, as well as, I am sure, for all of you.

As you probably know, I have four children. The oldest two started out the year doing virtual school, but that didn't work out too well for them or me. So, we have now switched to homeschooling. We have been homeschooling for about 3 weeks now and it is going well, but it makes my life FULL, to say the least.

I am still making time to workout most days of the week. I usually have one day a week that something comes up and I don't get any kind of workout in, but that's ok. My workouts are my "me time", my stress reliever and my sanity keeper. I try to get up an hour and a half before the kids so that I can get my workout in and get cleaned up before the chaos of the day begins. The days I do that typically go more smoothly than the days that I hit the snooze button on the alarm and have to fit a workout in later in the day.

All that to say...keep making time for yourself. Keep making your health a priority. Whatever is going on, find a "me time", a stress reliever and be active. It's good for the body, the mind, the heart, the soul and especially for me, the attitude.

Sweet Potato Biscuits

Your kids don’t like sweet potatoes? I bet they will like these sweet potato biscuits! My family loves them! I halve the recipe or else we would eat too many at once.

I’ve had this recipes for years. I got it from “The King George Farmer’s Market Fields to Table Cookbook”.

We ate these tonight with chicken salad over a bed of fresh spinach.

I use all maple syrup (and only 1 cup), coconut oil and I form them in my hand and place them on the baking sheet.

I hope you enjoy them as much as I do!

Sweet Potato Biscuits

  • 4 Cups Flour (I use Bob’s Red Mill Gluten Free 1 to 1 Baking Flour)
  • 2 TBS Baking Powder
  • 1 1/2 tsp salt
  • 1 Cup Olive, Coconut or vegetable oil
  • 2 Cups Mashed, cooked sweet potato
  • 1-1 1/2 Cups Sweetener (Part Sugar and part maple syrup or molasses is nice.)

Preheat oven to 425 degrees. Combine flour, baking powder and salt. In a separate bowl, combine oil, sweet potato and sweetener. Mix into dry ingredients. This dough can be rolled out with additional flour and cut with a biscuit cutter (about 1/2 inch thick) or just spooned onto a baking sheet. Bake for about 12 minutes until the bottoms are golden brown.

Short and Sweat...er...I mean Sweet!

It was 1:15pm as I was putting my 2 year old down for her nap and holding and bouncing the baby in hopes that he would also fall asleep. No such luck, but with plans that began in just over an hour that lasted until dinner time, I knew that it was now or not at all today to get my weight workout in. So, I stuck the baby in his bouncy chair and set up the garage for my workout. Workout began at 1:30pm in about 1,000 degree heat and 100% humidity (or at least that's what it felt like). For the first 25 minutes, between sets, I bounced and fanned the baby. I finished the last 10 minutes of my workout inside on an exercise mat on the floor and let my oldest take over bouncing the baby. Was it the best workout ever? Nope. Was it good enough? Yep! Will it at least help me maintain the muscle I already have? Yep! Did I show my kids that my health and physical activity is important to me and important in general? Yep! Will I be super sore tomorrow and have a hard time going up and down the stairs? Time will tell. In case you are wondering, here is what I did:

Barbell Squats 3 sets of 12 superset with Barbell Standing Calf Raises 3 sets of 20

Barbell Deadlifts 3 sets of 15

Barbell Stationary Lunges 3 sets of 12 on each leg

Lying Leg Raises to target the outer thigh 2 sets of 15 triset with Lying Leg Raises to target the inner thigh 3 sets of 20 and Body Weight Glute Bridges 3 sets of 20.

Make time for your health and your sanity!

I'm Back!

in

Hello friends! I have taken quite a hiatus from my website! I just wanted to drop in tonight to say, I am back! I hope that I can find a few minutes each week to check in with you and maybe bring a few workout ideas and recipes to you.

It is 10pm and I just finished a quick workout. For those who know me well, you know that is quite strange as I am a morning person and until the past few months would have been in bed by 10pm! Having baby number four and going through an epidemic has changed up my schedule a bit. Right now I am getting a workout in whenever and wherever I can. Tonight it was a quick run and core workout in my bedroom. Here is what I did:

1/4 mile run on treadmill 25 crunches, 15 oblique v-ups (each side), 20 4-count flutter-kicks 1/4 mile run on treadmill 25 crunches, 15 oblique v-ups (each side), 20 4-count flutter-kicks 1/4 mile run on treadmill 25 crunches, 15 oblique v-ups (each side), 20 4-count flutter-kicks 1/4 mile run on treadmill 25 crunches, 15 oblique v-ups (each side), 20 4-count flutter-kicks 1/4 mile walk on treadmill to cooldown.

This took me about 25 minutes and I burned about 100 calories.

I need to workout for my mental health. After a long day of cooking, cleaning up after kids, playing with kids, changing diapers, etc...I needed this quick workout for me. Make you a priority! You can't fill anyone else's bucket if yours is empty!

Chickpea Tomato Soup with Rosemary →

Today I bring you a delicious soup that I have made twice in the past three weeks. This soup may come in handy next week when the temps drop back down to freezing and below...hello winter in March! This recipes, like the last, comes from skinnytaste.com If you haven't checked out that website yet, do it! It has some delicious and very healthy recipes.

The first time I made this, I forgot to put the spinach in at the end...it wasn't missed. It was LOVED by my oldest who also licked her bowl clean when I gave it to her for lunch the next day as leftovers.

The second time I made it, it was devoured by every single person in my family. Even the little three year old who is becoming more picky by the day ate it up! And again, my oldest enjoyed it for lunch the following day. I did remember the spinach the second time and the kids balked at it at first, but ended up eating it without a problem.

My oldest even said that this is her favorite soup ever! So, thanks skinnytaste.com!

Korean Beef Rice Bowls →

Hey everybody! It's been a while again, I know. I know. Sorry about that.

Today I want to share a recipe with you that I tried out last night that took me only 30 minutes to make and tasted like something I could have gotten at a restaurant. Delicious! If you follow me on Facebook or Instagram, you have already seen the picture of it.

Every one of my family members enjoyed this recipe. I left the chili flakes out and just put them on the table to be added to everyone's liking. My three and five-year-olds ate the entire serving that I gave them without any chili flakes added. My five year old who is typically the more picky of the two actually thanked me for making this for dinner! Melt a momma's heart!

Also, I couldn't find Gochujang sauce at my grocery store, so I just omitted it. You could probably use Siracha if you really want that spice though.

Give this one a try on a busy weeknight. I doubt you will be dissapointed.

Experiment Update: Some Added Sugar

It has been almost two weeks since I started my "No added sugar" experiment. Let me just tell you that it only lasted for 3 days as absolutely no added sugar. On day 4 I decided that I wanted to put that 6 grams of sugar in my coffee...plus I had a small piece of paleo pumpkin bread at a friend's house which I am sure had some kind of sweetener in it.

I did not, however, let that completely derail me. I decided that no added sugar was a bit harsh, so I modified my plan. Now my goal is focusing less on sugar directly and more on processed food as a whole.

My goal: only one processed food item a day. So far, other than one day last week (date night), I have done it! I found that cutting back on just added sugar still allowed me to eat some breads, crackers, chips and the like as much as I wanted. The great part about focusing on consuming less processed foods in general is that not only am I cutting back on added sugars but also salt and other additives.

So you may be wondering what I mean by "only one processed food item a day". Let me give you some examples of food items I may choose: bread to make a sandwich, pancakes for breakfast, granola to mix in my plain Greek Yogurt, cornbread to go along with my chili at dinner, tortillas with my fajitas, tortilla chips and salsa for a snack, rice cakes as a vessel for my peanut butter. Again, those are just examples of the choices I have to make every day. I can choose just ONE of those. So, to further that example the following is what I ate yesterday:

Breakfast: Scrambled eggs and oats

Snack: Yogurt and granola (here is my one processed food)

Lunch: Leftover Pesto Chicken, roasted sweet potatoes and steamed broccoli

Snack: Peanut Butter and carrot sticks

Dinner: Cajun Shrimp and Rice with snow peas

Snack: Apple slices and Sun Butter

My outcomes so far: My headaches went away after I switched to the processed food focus from the added sugar focus. I am eating far more fruits and vegetables than I used to because I am replacing some of my starch/carb snack foods with them. My energy levels seem to be up as I am much less tired this week than I have been for the past several. I am not having sugar cravings like I was for a while there after coming off of my competition prep diet. My mood even seems to be a bit lifted. And my added sugar intake is still far lower than it was just a few weeks ago. Most days I am staying under 30grams of added sugar but there were a couple of days where I have had as much as 40grams (it really all depends on how many cups of coffee I drink in a day).

So, overall this seems to be working well for me. I think I am going to try to make it a perminent healthy living strategy. I would love to know if anyone else is willing to give it a try and see how it makes you feel!

Experiment in Progress: No Added Sugar

On Saturday night I decided on a whim to stop eating added sugar. So, no teaspoon of sugar in my coffee, no honey in my tea, no bread, no cereal, no Starbucks, no halloween candy, no sweets, no treats, no flavored yogurt, just oil and vinegar on my salads...

My initial goal was to go for a week without any added sugar in my diet. I have now gone for two days. I made it through a halloween party and trick-or-treating without indulging. Honestly, the hardest part so far is not having a spoon of sugar in my coffee. That is what may keep me from making it to a week!

I wanted to try it just to see how hard it would be and also because I felt like I have been eating too much processed food and too much sugar lately. I am also interested to see what I feel like without eating any added sugar.

So far this is what I have eaten:

Breakfast Sunday: scramled egg whites with spinach in cocounut oil plus oats cooked with sliced apple and cinnamon.

Lunch Sunday: Chicken cooked in salsa, rice and roasted green beans

Dinner Sunday: Homemeade Chili, popcorn popped in oil, a few plain potato chips. (Halloween party)

Snack Sunday: Carrots dipped in peanut butter, a handful of almonds

Breakfast Monday: Scrambled eggs in coconut oil, 1/2 of an apple and a clementine

Snack Monday: Plain Greek Yogurt with dry oats and strawberries

Lunch Monday: Salad with Romaine lettuce, ham slices, cheese slices, carrots, and bell pepper all topped with a mixture of mayo, mustard and cider vinegar. (This was delicious! It tasted like a ham sandwich turned into a salad.) And a side of corn tortilla chips.

Snack Monday: Banana, Rice cakes and peanut butter

Dinner Monday: Hommade Chili

Snack Monday: Sun Butter and Apple Slices

I would say that I am definitely eating more fruits than I normally would and maybe a little bit more vegetables as well.

How I feel so far: Pretty good other than a bit of a headache that comes and goes. However, that could be related to parenting 2-year-old and 4-year-old girls more than a lack of added sugar!

I will let you know how long I am able to hold out and of any other changes I see in myself. Does anyone else want to try completley cutting out added sugars? Let me know! I would love to have others try it with me!

Weight Gain from Menopause: Is it Inevitable?

In researching weight gain related to menopause, I was hoping to find some new and exciting information that would change how I instruct my clients and show amazing weight loss results. What I actually found is pretty much just the opposite.

According to the American College of Sports Medicine, If you are perimenopausal and have gained 10-15 pounds, you are a normal American woman. The research indicates that almost all American women gain weight during the perimenopausal years. Here is the interesting part: women of menopausal age gain weight regardless of wether or not they start menopause. Karvonen-Gutierrez and Kim found in their review that aging is what causes weight gain rather than menopause itself.

According to Guthrie, Dennerstein and Dudley in their 5 year prospective study of weight gain and menopause, there has not been a connection made between hormone changes during menopause and weight gain. There has however been a connection made between hormone changes during menopause and body composition and fat distribution changes. Namely, body fat percentages increase and body fat storage shifts from around the hips, butt and thighs to the abdomen. So, if you are feeling softer than usual around the middle or your tummy has a permanent bloated appearance, menopause may be to blame.

Now, just because that is what your body tends to want to do at this stage in life, doesn't mean that you have to sit idly by (please don't!) and let it. You can fight off the weight gain and fat accumulation in the abdomen. Will it be harder to do than when you were 20? Yes. Is it impossible? No! Will you have to accept a modest amount of weight gain? Maybe.

If you decide not to let nature take its toll and get up and get fighting for your waistline, you should start with looking at your nutrition. The doctors from webmd.com inform us that as we age, our muscle mass decreases and our metabolism slows down. So even if nothing else in your lifestyle has changed, and you are gaining weight, you may need to cut back on your calorie intake. Secondarily to that, focus on low glycemic foods as, according to webmd again, our body's use of blood sugar also seems to slow right alongside our metabolism.

Then look at what you are doing in the gym (or on the pavement, carpet, or wherever it is you exercise). Are you and have you been meeting the ACSM's recommended amounts of physical activity? Do you exercise for at least 30 minutes a day five days a week? If not, start slowly adding in a few minutes of exercise until you do meet those recommendations. Still gaining weight? Keep increasing until you are exercising for an hour, five days per week. This doesn't have to be an hour of extreme intensity exercise, this can be walking outside at a brisk pace, swimming laps in the pool, taking a water aerobics class or whatever else you enjoy that elevates your heart rate and keeps it there for the duration of the exercise session.

And let's not forget about strength training. Strength training at least twice a week will help combat those body composition and metabolism changes I mentioned before as well as helping combat bone density loss. Choose at least eight exercies that work the whole body and perform 8 to 12 repetitions of each exercise.

Making healthy eating choices, slowly increasing your physical activity amounts and modestly decreasing your caloric intake can make a huge impact on your perimenopausal health. Don't wait. Start making small changes today! You won't regret it.

Zucchini and Cheddar Frittata →

Recently I posted on instagram a frittata that I had made and LOVED and which my two little girls really enjoyed as well. I wanted to go ahead and share that recipe. The original calls for heavy cream. I used 2% milk instead and it turned out just fine.
This is so light and creamy. It is delicious! Bonus: 1/4 of a zucchini in each serving! I hope you and yours enjoy it as much as I did!

Yum! Cheesy, Eggy Goodness!

Yum! Cheesy, Eggy Goodness!

Roasted Ratatouille

I came across this recipe in the "King George Farmer’s Market Fields to Table Cookbook". I fell in love with it the first time that I made it. It is a great way to use up many of your summer garden harvest and to eat lots of veggies at once. This is so yummy! I didn’t expect this to taste sweet, but roasting the vegetables brings out their natural sweet flavor. I served this hot over penne pasta. DELICIOUS!

Ingredients:
1 medium eggplant, trimmed and cut into 1-inch pieces
1 large sweet onion, peeled and cut into 1-inch pieces
1 yellow bell pepper, seeded and cut into 1-inch pieces
2 medium zucchini, trimmed and cut into 1-inch pieces
12 garlic cloves, peeled and halved
2 cups cherry tomatoes
¼ cup olive oil
2 teaspoons dried thyme
Salt
Ground Black Pepper

Directions:
Combine eggplant, onion, pepper, zucchini, and garlic in a large bowl. Add olive oil, thyme, salt and pepper. Toss to coat. Transfer vegetables onto a baking sheet. Adjust oven rack to lowest position and set oven to 425 degrees. Place baking sheet into preheating oven. Roast about 20 minutes, until vegetables are golden brown on bottom. Remove pan from oven. Stir in cherry tomatoes, Continue to roast for about 15 minutes, stirring once more until tomatoes start to release their juices. Serve hot or cool to room temperature.

2016 Lebanon Valley Pro/Am Bodybuilding and Figure Competition

What a weekend! I am sitting in the passenger's seat of my van while my husband drives three tired girls home from a whirlwind trip to Lebanon, Pennsylvania.

Yesterday I competed in the Open Figure Division of the National Gym Association's Lebanon PA Pro/Am Bodybuilding and Figure Show.

It was a great show! Every female there was beautifully athletic and deserving of a trophy! The competition was fierce for sure! The only disappointing thing about the show is that though the competitors were just that; very competitive, there weren't very many of them. There were only two of us in my division and I was awarded second place. Despite my 2nd/last place finish :) I am very proud of my physique and the total package that I brought to the stage.

I am looking forward to participating in a (hopefully) larger show on August 6th in Woodbridge, Virginia. I am going to take a few days off from my rigid competition diet and then get right back to it so that I can feel just as good about stepping on the stage in three weeks as I did yesterday.

If any of you are interested in this crazy figure competition hobby I love and would like to learn more, don't hesitate to contact me! I love to help others reach their full potential in and through this sport!

Update: I wrote this a week and half ago and never got it posted. Sorry about that! I am now one and a half weeks out from my next competition, a little leaner than at this point before the last one and ready to get this thing done so I can eat normally (but still healthfuly) again!

Having a little fun with bodybuilding poses

Having a little fun with bodybuilding poses