Alwyn Cosgrove | Eric Cressey | High Performance Training, Personal Training

Female Fitness

Seminar Stories

I wanted to start this newsletter off with a thank you to everyone who came out last weekend for the John Berardi seminar here in Boston. Dr. Berardi put on a great show, and the feedback has been fantastic. If you ever have the chance to see JB speak, don’t hesitate to jump at the opportunity.

Naked Nutrition

A few months ago, Mike Roussell sent me the preliminary version of his new project, The Naked Nutrition Guide. Mike went out of his way to contact several industry notables to go over this manual with a critical eye, and this feedback – combined with Mike’s outstanding knowledge of nutritional sciences – resulted in a fantastic finished product. There are bonus training programs from Alwyn Cosgrove, Nate Green, and Jimmy Smith. Check it out for yourself: The Naked Nutrition Guide

Female Fitness

Last week, Erik Ledin of Lean Bodies Consulting published Part I of an interview he did with me on female training. Check it out: EL: First off, thanks for agreeing to the interview. We've known each other for a number of years now. I used to always refer to you as the "Anatomy Guy." You then became know for being "The Shoulder Guy" and have since garnered another title, "The Mobility Guy." Who is Eric Cressey? EC: Good question. As you implied, it's the nature of this industry to try to pigeonhole guys into certain professional "diagnoses." Personally, even though I specialize in athletic performance enhancement and corrective exercise, I pride myself on being pretty well-versed in a variety of areas - endocrinology, endurance training, body recomposition, nutrition, supplementation, recovery/regeneration, and a host of other facets of our industry. To some degree, I think it's a good thing to be a bit all over the place in this "biz," as it helps you to see the relationships among a host of different factors. Ultimately, I'd like to be considered a guy who is equal parts athlete, coach, and scholar/researcher. All that said, for the more "traditional answer," readers can check out my bio. EL: What are the three most underrated and underused exercises? Does it differ across gender? EC: Well, I'm not sure that the basics - squats, deadlifts, various presses, pull-ups, and rows - can ever be considered overrated or overappreciated in both a male and female population. Still, I think that single-leg exercises are tremendously beneficial, but are ignored by far too many trainers and lifters. Variations of lunges, step-ups, split squats, and single-leg RDLs play key roles in injury prevention and development of a great lower body. Specific to females, we know that we need a ton of posterior chain work and correctly performed single-leg work to counteract several biomechanical and physiological differences. Namely, we're talking about quad dominance/posterior chain weakness and an increased Q-angle. Increasing glute and hamstrings strength and optimizing frontal plane stability is crucial for resisting knock-knee tendencies and preventing ACL tears. If more women could do glute-ham raises, the world would be a much better place! EL: What common issues do you see with female trainees in terms of muscular or postural imbalances that may predispose them to some kind of injury if not corrected? How would you suggest they be corrected or prevented? EC: 1. A lack of overall lower body strength, specifically in the glutes and hamstrings; these shortcomings resolve when you get in more deadlifts, glute-ham raises, box squats, single-leg movements, etc. 2. Poor soft-tissue quality all over; this can be corrected with plenty of foam rolling and lacrosse/tennis ball work. 3. Poor core stability (as much as I hate that word); the best solution is to can all the "turn your lumbar spine into a pretzel" movements and focus on pure stability at the lower back while mobilizing the hips and thoracic spine . 4. General weakness in the upper body, specifically with respect to the postural muscles of the upper back; we'd see much fewer shoulder problems in females if they would just do a LOT more rowing. EL: You've mentioned to me in the past the issues with the ever popular Nike Shox training shoe as well as high heels in women. What's are the potential problems? EC: When you elevate the heels chronically - via certain sneakers, high-heels, or any other footwear - you lose range of motion in dorsiflexion (think toe-to-shin range of motion). When you lack mobility at a joint, your body tries to compensate by looking anywhere it can to find range of motion. In the case of restricted ankle mobility, you turn the foot outward and internally rotate your lower and upper legs to make up for the deficit. This occurs as torque is "converted" through subtalar joint pronation. As the leg rotates inward (think of the upper leg swiveling in your hip joint socket), you lose range of motion in external rotation at your hip. This is one of several reasons why females have a tendency to let their knees fall inward when they squat, lunge, deadlift, etc. And, it can relate to anterior/lateral knee pain (think of the term patellofemoral pain ... you've got restriction on things pulling on the patella, and on the things controlling the femur ... it's no wonder that they're out of whack relative to one another). And, by tightening up at the ankle and the hip, you've taken a joint (knee) that should be stable (it's just a hinge) and made it mobile/unstable. You can also get problems at the hip and lower back because ... Just as losing range of motion at the ankle messes with how your leg is aligned, losing range of motion at your hip - both in external rotation and hip extension - leads to extra range of motion at your lumbar spine (lower back). We want our lower back to be completely stable so that it can transfer force from our lower body to our upper body and vice versa; if you have a lot of range of motion at your lower back, you don't transfer force effectively, and the vertebrae themselves can get irritated. This can lead to bone problems (think stress fractures in gymnasts), nerve issues (vertebrae impinge on discs/nerve roots), or muscular troubles (basic strains). So, the take-home message is that crappy ankle mobility - as caused by high-top shoes, excessive ankle taping, poor footwear (heel lifts) - can cause any of a number of problems further up the kinetic chain. Sure, we see plantar fasciitis, Achilles tendinosis, and shin splints, but that's just the tip of the iceberg in terms of what can happen. How do we fix the problems? First, get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground. Second, go barefoot more often (we do it for all our dynamic flexibility warm-ups and about 50% of the volume of our lifting sessions). Third, incorporate specific ankle (and hip) mobility drills - as featured in our Magnificent Mobility DVD. Oh, I should mention that elevating the heels in women is also problematic simply because it shifts the weight so far forward. If we're dealing with a population that needs to increase recruitment of the glutes and hamstrings, why are we throwing more stress on the quads? Stay tuned for Part II - available in our next newsletter. Have a great week, everyone! EC

Alwyn Cosgrove: Mobility Training

This week, we've got Part 2 of the Alwyn Cosgrove fat loss interview along with a few quick announcements. Just a quick note, first: I had my first article published at Active.com just recently. Check it out: Must-Have Weight Room Movements for Cyclists: Part 1 EricCressey.com Exclusive Interview with Alwyn Cosgrove: Part 2 Last week, Alwyn tossed out a ton of great information with respect to fat loss programming, but he's not done yet! Without further ado, let's get to it... EC: As a mobility geek, I was intrigued when I heard you mention that you felt that corrective exercise - especially in the form of mobility and activation work - had merits with respect to utilizing compound movements to create a metabolic disturbance. Could you elaborate? AC: If you think about the fiber recruitment potential, the answer is pretty obvious. Even if you're using compound movements to create that metabolic disturbance, if your muscles were not activated like they should be, you still are not creating as big as a disturbance as you could. For example, squats and deadlifts will give you more bang for your buck if your glutes are active than if they aren't. Many of the movements from your Magnificent Mobility DVD - supine bridges and birddogs, for example, with respect to the glutes - are great pairings for more of these compound lifts if you're looking to create more of a metabolic disturbances. In the upper body, you might pair chin-ups with scap pushups, or bench presses with scapular wall slides.

And, to add on the above points, you can ignore the value of that mobility and activation work when it comes to preventing injury. Many times, form will start to break down with some of the longer time-under-tension prescriptions in more metabolically demanding resistance training protocols. When you get things firing the way they should, you immediately make these complexes and circuits safer.

EC: Great points. Now, you bust my chops for being a guy that reads the research on a regular basis, but we both know that you’re as much of a “research bloodhound” as I am. As such, I know that you’ve got some ideas on the “next big thing” when it comes to fat loss. Where do you feel the industry will be going along these lines in the years to come? Here’s your chance to make a bold prediction, you cocky bastard. AC: Ok – you’re putting me on the spot here. If you don’t drink water – what happens? Your body immediately tries to maintain homeostasis by retaining water – doing the opposite. Does weight training build muscle? No. It destroys muscle and the body adapts by growing new muscle. The body adapts by homeostasis – trying to regain balance by doing the opposite. If we look at aerobic training – and look at fat oxidation – we can see that fat oxidation increases at 63% V02 max. We burn fat during the activity. How does that EXACT SAME BODY respond? Hmmmm... What cavemen survived the famine in the winters? The cavemen that stored bodyfat efficiently. We have evolved into a race of fat storing machines. We are aerobic all day. If aerobic training worked – then we wouldn’t need to work harder would we? When we work harder we see a trend – we lose fat – but is it because we are moving towards anaerobics? My prediction is that as we understand more and more about the science of losing fat (which in reality we haven’t really studied in any depth) I think we’ll find that excessive aerobic training may retard fat loss in some way. I’ve been saying for years that I don’t think it helps much. And the studies support that. I’m now starting to feel that it may hurt. How many more studies have to come out that show NO effect of aerobic training to a fat loss program before we’ll recognize it? DISCLAIMER – I work with endurance athletes. I work with fighters. I am recovering from an autologous stem cell transplant and high dose chemotherapy. I think aerobic training is extremely helpful. But not as a fat loss tool. EC: Excellent stuff as always, Alwyn. Thanks for taking the time. I can't say enough great things the fat loss resources Alwyn has pulled together; I would strongly encourage you all to check them out: Afterburn.

All the Best, EC

Alwyn Cosgrove: Fat Loss

EC: Let’s face it, Alwyn: everyone on this newsletter list knows who you are, so we won’t waste time with me asking about your background or favorite color. Let’s get to the meat and potatoes – or lack thereof – with respect to fat loss. You’ve become an authority on getting people lean fast – and continued success along these lines has led to the release of several fat loss products (in the form of the Afterburn ) that have gotten thousands of people leaner and healthier. Conversely, we all know that there are a lot of trainers out there who aren’t getting the job done in this regard; you’ve even noted that less than 0.5% of personal trainers are financially independent, an indirect sign of them not satisfying a booming fat loss market. Where, in your mind, are they failing? AC: It’s essentially a complete misunderstanding of how fat loss even occurs. Ask a trainer how to burn fat and they’ll reply with “aerobics”. They have been brainwashed to think that aerobic exercise = fat loss. It doesn’t. It simply means that your energy needs are being met by the aerobic energy system. Currently in the early part of the 21st century we are in the middle of an obesity epidemic. In the United States alone approximately one-third of the adult population is estimated to be obese. People are finally turning to the fitness industry for help. However, despite fat loss, body composition and physique transformation being the number one goal of most people who enter into the gym, this type of exercise programming is actually a new concept; to be honest, it just wasn’t needed in the past. People were leaner. People moved more. The purpose of an exercise program twenty years ago was to enhance your already active lifestyle. Now, in an almost completely automated time-crunched society, we have had to create exercise programs specifically to induce fat loss - and we weren’t ready. Despite the overwhelming amount of research on aerobic training and exercise for health – none of it had the goal of fat loss. In fact, the very thought of training solely to produce a loss of fat was an alien concept just a few years ago. So, the fitness industry has failed. We recognized the need to create fat loss programs. We just didn’t know where to start. We originally designed fat loss programs by copying what endurance athletes were doing, and hoping that somehow the training program of a marathon runner would work for fat loss for an obese lady, even when we cut it down to 20 minutes, three times per week. But fat loss was never the goal of an endurance athlete; it was a side effect. Then the fitness industry turned to bodybuilding for ideas. This was the height of the Body-For-Life physique transformation contests. And we failed again. To take the programs of drug using full-time professional genetic freak bodybuilders and use them to model fat loss programs for the general population was nonsensical. But we tried. And the supplement companies jumped right on board, to try to convince us that taking Brand Rx-o-plex would provide the same benefits as the drugs that bodybuilders were using. We failed again. But we were getting closer. Fat loss, at least was a goal for bodybuilders, but the low levels of body fat percentage a contest bodybuilder achieved was largely a result of their increased muscle mass and therefore their metabolism. However it would be naïve of us to ignore the impact that steroid use has had on bodybuilding physiques. There is very little information a drug-free trainee training three to four times per week can take from the program of a drug-using professional bodybuilder and apply that effectively to his own efforts. It is my belief that before we start to program fat loss, we have to understand exactly how it occurs. Then, we design a program based on those principles and not on tradition, junk science, or outdated beliefs. The biggest mistake that trainers have made, Eric, is that - despite advances in the methods of training - the fitness industry has yet to truly provide a complete fat loss solution. We have regurgitated programs for other goals, recommended the wrong diets and ineffective exercises plans, all the while never questioning where this information originated. If you look at the research, you’ll be struggling to come up with much research that shows aerobic training to be effective, and NONE that shows it to be more effective than intervals or resistance training.

It’s time to think about fat loss as a separate goal in itself – instead of a side effect of other training.

EC: That's a great new paradigm that you've obviously applied with great success, but what about gender specificity? For instance, you’ve spoken in some detail about the different psychological approach you have to take with males and females with fat loss approaches; can you elaborate a bit for our readers? AC: There are differences, of course, but in general, males will respond to comparison to “norms” or to other males – e.g., "good for a male is x% body fat and you are at Y," "The average client loses X per week," etc. Males are driven to be the alpha male. They respond well to comparisons. That will destroy females. DESTROY them.

I only ever compare females to their goals and their progress. And it’s always positive. I don’t mean that you need to “baby” them – you can train them hard – but you have to keep positive reinforcement at the forefront. Overall, females want to train hard and not feel intimidated. They want to look great, but almost as a contradiction – they don’t want to stand out in the gym. We joke that most females show up to train the first time in an oversized sweatshirt and baggy pants. It’s like they are hiding. Males – just want to be one of the boys – with the underlying desire to be number one. Once you master that – and more importantly understand it - you're a master coach.

EC: Those are fantastic points - and it even carries over to elite sport. Having worked with national championship squads in both men's and women's basketball, I can say without hesitation that you're right on the money. Female athletes are all about getting the job done; it's one of the reasons that they tend to race through programs (and we actually need to make a point of slowing them down a bit). Male athletes, on the other hand, won't hesitate to drag their heels a bit if it means they can talk some smack to a buddy between sets in order to get each other fired up. But let's move on...

“Metabolic disturbance” is a term you’ve thrown around for quite some time; what do you mean, and how do you integrate it in your programming? AC: The goal of a serious fat loss program is to optimize energy expenditure. In other words – it’s STILL about calories-in vs. calories-out in the big picture. So we are trying to burn as many calories as possible. This occurs in two ways: directly and indirectly. Direct energy expenditure is obvious; that’s the calories you burn running on the treadmill, for instance. Perform X amount of exercise to burn X amount of calories. Indirect energy expenditure, on the other hand, isn’t quite as obvious – but for simplicity’s sake – it’s governed by your lean muscle mass and is commonly referred to as “resting metabolism” and includes EPOC – the recovery of metabolic rate back to pre-exercise levels. The important thing to consider is that your indirect expenditure is the bigger contributor overall – getting the “metabolism up” is the key. For example – aerobic training can burn a lot of calories – but it doesn’t really create much in the way of EPOC or raising your metabolism outside of the exercise session. Resistance training and interval training may not burn many more calories while you are doing it – but they both create that metabolic disturbance that burns more calories the “other 23 hours” of the day. Every study that ever compares interval training to steady state training shows an enhanced effect in terms of fat loss with the higher intensity group – even when they actually burn less calories during the session. It’s that powerful a tool. EC: This is awesome stuff, Alwyn - and all stuff that has been verified repeatedly in our facility, too. Let's give our readers a few days to ponder - and hopefully start to implement - these ideas. We'll be back with Part Two of this interview next week. In the meantime, for more information on Alwyn's innovative, no-bull fat loss strategies, check out:

Afterburn

All the Best,

Product Review: Afterburn

Product Review: Alwyn Cosgrove's Afterburn

If you aren't familiar with Alwyn Cosgrove's stuff, you're really missing out; here is a guy who has produced results time and time again. If you're looking to get lean fast, but don't have a clue where to start, let Alwyn show you the way. One of the best aspects of this product is that there's something for everyone. Whether you're a beginner or a seasoned veteran, you'll learn some tricks of the trade to get you to where you want to be faster. I've used a lot of Alwyn's ideas personally and with my athletes and clients; I would encourage you to check them out and experience the results for yourself.

Afterburn

Eric Cressey Interview

Yes, I'm really putting an interview with me in my own newsletter. It's not what you think, though! Brian Grasso from www.DevelopingAthletics.com interviewed me for his newsletter last week; I hope you enjoy it!

Eric Cressey is one of the youngest and brightest stars in the conditioning world today. He and I have forged a great relationship as of late and I wanted to bring his expertise to you... you WILL be impressed!

BG - Your newest DVD, Magnificent Mobility cites the importance of delineating the difference between "mobility" and "flexibility" in a training program. What is the difference and when do each apply?

EC – Those are great questions, Brian; very few people understand the difference – and it is a big one. Flexibility merely refers to range of motion – and, more specifically, passive range of motion as achieved by static stretching. Don’t get me wrong; static stretching has its place. I see it as tremendously valuable in situations where you want to:

a) Relax a muscle to facilitate antagonist activation (e.g. stretch the hip flexors to improve glute recruitment)

b) Break down scar tissue following an injury and/or surgery (when the new connective tissue may require “realignment”)

c) Loosen someone up when you can’t be supervising them (very simply, there is less likelihood of technique breakdown with static stretching because it isn’t a dynamic challenge)

However, the principle problem with pure flexibility is that it does not imply stability nor preparedness for dynamic tasks. As one of my mentors, Dr. David Tiberio, taught me, we need to have mobile-stability; there’s really no use in being able to attain a given range of motion if you can’t stabilize yourself in that position. Excessive passive flexibility without mobility (or dynamic flexibility, as it’s been called) will actually increase the risk of injury!

Moreover, it’s not uncommon at all to see individuals with circus-like passive flexibility fail miserably on dynamic tasks. For instance, I recently began working with an accomplished ballet dancer who can tie herself into a human pretzel, but could barely hit parallel on a body weight squat until after a few sessions of corrective training. She was great on the dynamic tasks that were fundamentally specific to her sport, but when faced with a general challenge that required mobility in a non-familiar range of motion, she was grossly unprepared to handle it. She had flexibility, but not mobility; the instability and the lack of preparation for the dynamic motion were the limiting factors. She could achieve joint ranges of motion, but her neuromuscular system wasn’t prepared to do much of anything in those ranges of motion.

We went to great lengths in Magnificent Mobility to not only outline mobility drills, but also what we call “activation” movements. Essentially, they teach often-dormant muscles to fire at the right times to normalize the muscle balance, improve performance, and reduce the risk of injury. Collectively, mobility and activation drills are best performed as part of the warm-up and on off-days as active recovery. We’ve received hundreds of emails already from athletes and ordinary weekend warriors claiming improved performance, enhanced feeling of well-being, and resolution of chronic injuries; this kind of positive feedback really makes our jobs fun!

BG – You certainly are known for you ability to get athletes stronger. What type of training do you use for adolescent athletes… let me narrow that down (i) a 16 year old with no formal strength training experience (ii) a 16 year with a solid foundation and decent knowledge with exercise form

EC - First and foremost, we have fun. It doesn’t matter how educated or passionate I am; I’m not doing my job if they aren’t having a blast coming in to train with me. With respect to the individual athletes, I’ll first roll through a health history and just run them through some basic dynamic flexibility movements to see where they stand. As we all know, there is a lot of variation in terms of physical maturity and training experience at these ages, and I can get a pretty good idea of what they need just by watching them move a bit. In your individual cases, much of my training would revolve around the following:

In the unprepared athlete, I’d go right into several body weight drills – many of them isometric in nature – to teach efficiency. We often see an inability to differentiate between lumbar spine and pelvic motion, so I spend quite a bit of time emphasizing that the lumbar spine should be stable, and range of motion should come from the hips, thoracic spine, scapulae, and arms. Loading is the least of my concerns in the first few sessions; research has demonstrated that beginners can make progress on as little as 40% of 1RM, so why rush things with heavy loading that will compromise form? The lighter weights will allow them to groove technique and improve connective tissue health prior to the introduction of heavier loading.

At the start, I’ll emphasize unilateral work; mobility; any corrective training that’s needed; classic stabilization movements (i.e. bridges); and learning the compound movements, deceleration/landing mechanics, and how to accelerate external loads (e.g. medicine balls, free weights). I’ll also make a point of mentioning that how you unrack and rerack weights is just as important as how you train; it drives me crazy to see a kid return a bar to the floor with a rounded back.

In the athlete with a solid foundation, I’ll run through those same preliminary drills to verify that they are indeed “solid” and not just good compensators for dysfunction. Believe it or not, most “trained” athletes really aren’t that “trained” if you use efficiency as a marker of preparedness – even at the Division I, professional, and Olympic ranks; you can be a great athlete in spite of what you do and not necessarily because of what or how you do it.

Assuming things are looking good, I’ll look to give them more external loading on all movements, as the fastest inroads to enhanced performance will always be through maximal strength in novice athletes. As they get more advanced, I’ll start to look more closely at whether they’re more static or spring dominant and incorporate more advanced reactive training movements. Single-leg movements are still of paramount importance, and we add in some controlled strongman-type training to keep things interesting and apply the efficiency in a less controlled environment. Likewise, as an athlete’s deceleration mechanics improve, we progress from strictly closed-loop movement training drills to a blend of open- and closed-loop (unpredictable) tasks.

In both cases, variety is key; I feel that my job is to expose them to the richest proprioceptive environment possible in a safe context. With that said, however, I’m careful to avoid introducing too many different things; it’s important for young athletes to see quantifiable progress in some capacity. If you’re always changing what you do, you’ll never really show them where they stand relative to baseline.

BG – Olympic lifts and adolescents… do you use them? Why or why not?

EC – Personally, I generally don’t for several reasons. It’s not because I’m inherently opposed to Olympic lifts from an injury risk standpoint. Sure, I’ve seen cleans ruin some wrists, and there are going to be a ton of people with AC joint and impingement problems who can’t do anything above shoulder level without pain. That’s not to say that the exercises are fundamentally contraindicated for everyone, though; as with most things in life, the answer rests somewhere in the middle. Know your clients, and select your exercises accordingly.

My primary reasons for omitting them tend to be that I don’t always have as much time with athletes as I’d like, and simply because such technical lifts require constant practice – which we all know isn’t always possible with young athletes who don’t train for a living. Equipment limitations may be a factor (bumper plates are a nice luxury). And, to be very honest, I’ve seen athletes make phenomenal progress without using Olympic lifts, so I don’t concern myself too much with the arguing that goes on. If another coach wants to use them and is a good teacher, I’m find with him doing so; it just isn’t for me, with the exception of some high pulls here and there.

BG – Basing off of the last question, do you teach Olympic lift technique to pre-adolescents?

EC – I don’t. It’s not to say that I wouldn’t be comfortable doing so with a broomstick or some PVC pipe, but when I consider the pre-adolescents with whom I’ve worked, I just can’t see them getting excited about all that technique work for one category of exercises. Olympic lifting is a sport in itself, and I think it should be viewed that way.

BG – My subscribers know that I believe as much in deceleration training as I do in any sort of speed enhancing-based work… How do you improve speed and deceleration habits?

EC – We’re definitely on the same page on this one. In a nutshell, I just slow everything down for the short-term – starting with isometric holds. Every change of direction has a deceleration, isometric action, and acceleration; I’ve found that if you teach the athlete how his/her body should be aligned in that mid-point, they’ll be golden. My progressions are as follows (keep in mind that you can span several of these progressions in one session if the athlete is proficient):

Slow-speed, Full Stop, Hold > Slow Speed, Full Stop, Acceleration > Slow Speed, Quick Transition,

Acceleration > Normal Speed, Full Stop, Hold > Normal Speed, Full Stop, Acceleration > Normal Speed, Quick Transition, Acceleration

Open-loop > Closed-loop (predictable > unpredictable)

With respect to reactive training methods (incorrectly termed plyometrics), we start with bilateral and unilateral jumps to boxes, as they don’t impose as much eccentric force (the athlete goes up, but doesn’t come down). From there, we move to altitude landings, and ultimately to bounce drop jump (depth jumps), repeated broad jumps, bounding, and other higher-impact tasks.

Finally, one lost component of deceleration training is basic maximal strength. All other factors held constant, the stronger kid will learn to decelerate more easily than his weaker counterparts. So, enhancing a generally, foundational quality like maximal strength on a variety of tasks will indirectly lead to substantial improvements in deceleration ability – especially in untrained individuals.

Another week in the books! Thanks for checking in.

Until next time, train hard and have fun!

Fat Loss with Cosgrove: Part II

Here's Part 2 of the interview with Alwyn Cosgrove that ran in today's newsletter. http://ecressey.wpengine.com/newsletter52.html We've got a ton more quality information like this available in our free weekly newsletter; subscribe and you'll be the first to hear it! Go Red Sox, EC

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Female Fitness

Alwyn Cosgrove: Mobility Training

Alwyn Cosgrove: Fat Loss

Product Review: Afterburn

Fat Loss with Cosgrove: Part II