Latest ones

Covid-19 Lock-Down And Weight Gain It’s For Real-7 Tips To Fight It

posted Apr 22, 2021

by Mohit Pabbi

mode_comment 4

Research has estimated that people worldwide have gained more than 1.5 pounds on average per month during Covid-19 Stay-At-Home orders last March and April. Out of 50 US states, 45 governments have issued Stay at Home orders to slow down this deadly pandemic.

It didn't matter what geographic location; the statistics remained the same on average. Studies have shown that the implementations of Stay-At-Home orders coincided with a decline in daily steps and increased overeating.

Weight gain is consistent no matter where you live in the world. The implementation of stay-at-home orders also corresponded with a decrease in daily step counts and increased self-reported overeating.

These two corresponding factors track what experts think is behind an increase in weight gain during the pandemic. Health and nutrition experts label comfort eating definitely, as a problem during this stressful time.

When these lockdowns started occurring, people seemed to indulge more in Rich foods like sweets, cakes or pizza, and other comfort foods to alleviate anxiety when there is little else to do or look forward to in these times. Working from home allows us to be close to the fridge all day long.

Just as the pandemic experiences changed eating patterns, it has impacted how we exercise.

With the gyms that many have relied on closed. people are losing out on an essential aspect of their lives, exercise. -- Just basics like walking from the parking to the shopping mall -- some people just aren't getting any level of exercise they did before covid and forced shutdowns. Many of us don't know what to do.

Strategies for shedding pounds

In these covid lockdowns times, many doctors and physical fitness experts worldwide study ways to combat problems that arise with people staying at home. Here are seven helpful tips to help with weight management:

1) The first step is to come up with a plans


Building new routines around four pillars for weight loss: 

  • diet,
  • exercise,
  • sleep,
  • and stress management. When Getting up in the morning,
  • take a shower,
  • Get breakfast,
  • Have a purpose for the day, that gives you direction, which will help with weight loss.

Think about how much weight you want to lose. One or two pounds a week is a reasonable weight-loss pace, many experts agree. Figure out how many calories you want to cut back on each day. You also need to consider how much exercise you intend to do and what type of activity you are thinking of doing. Maybe it's time to consider Online Personal Training Courses or Online Personal Trainers like the service that The Sweat Coach Weybridge in the UK provides.

2) Create a daily routine.

  • Establish a regular wake-up hour and a time to hit the sack.
  • Organize your meals beforehand, if you can.
  • Dress up for work every morning like it's a typical workday. —if you dress in sweatpants or other comfortable, loose-fitting clothes every day, it's easier to ignore that your gaining weight.

3) Get interested in food and cooking. 

  • you are covid Shut-Down, you might want to look into learning more about cooking healthy foods. Try to acquire a Taste for foods instead of just eating quantity. Tasting foods is a whole new thing.
  • It might be convenient to cook a week's worth of food (or at least the protein portions) while you are at home.
  • Be sure to include fruits, whole grains, lean meats, and vegetables.

4) Think about how you are eating.

  • Regulate your portions. Use a smaller plate rather than a dinner plate. It would be best if you drank a glass of water before your meal, then wait about 30 minutes to have your dinner.
  • Eat protein first. It will make you feel Fuller. Try to keep carbs in their suggested portions, alleviating blood sugar swings to curb hunger cravings.
  • Shop carefully. If you expect you'll eat a whole package of cookies or chips or other nonessential in one sitting, don't buy them.

5) Schedule regular exercise. 

  • If social distancing keeps us from our regular gym session, try other activities, such as going for a walk or giving a Mobile Personal Trainer, The Sweat Coach London, if you want someone with experience to handle things for you.
  • Exercise should be a routine. If you don't know what to do, get advice. Exercise plays a role in losing weight and keeping weight off once you lose it. A person who has Joint pain and general mood problems will find that a little weight loss can help.

6) Get a good night's sleep. 

National Sleep Foundation guidelines mean healthy adults, seven hours or more a night. For babies, right up to seniors aged 65 and over, the average sleep needed for each is over seven to 9 hours of sleep each day. Research and evidence show that people who don't get enough sleep are more likely to be overweight or obese.

7) Decide how to manage stress.

People of faith in religious community face struggles right now, as congregating in large groups raises infection risk and, in many cases, is against the law. You can set aside time for prayer or meditation, yoga, and mindfulness practice for needed comfort.

Alcohol may seem like a means to alleviate stress, but it is not helpful for weight loss. For example, a glass of wine is like having an ice cream sundae. It contains high calories, and the nutritional value is deficient. Alcohol will disrupt sleep and dehydrate you, all negatively affecting you trying to lose weight.


Should people take it easy? Everybody has a tipping point when it comes to weight. Many people know this—when they get to a certain weight, they start to have problems like reflux or joint pain.

It may pass as long as you are in a normal weight range, but you will need to do something about it if you go out of that range.
Being in the normal weight range and having an extra 5 to 10 pounds may not impact your health.

And if you are overweight or obese, losing that 7 to 10% of body weight can positively impact your heart, fatty liver, and joint pain.

Whatever your weight Plans may be, now is an excellent time to focus on all the things that keep you healthy. You may have extra time to rethink priorities about food and exercise.

It would be best if you had a plan and make it viable with allowances. There is no reason to be exact about it. We all have to make sacrifices in these challenging times.

My advice to all is to Seek advice. There are many experts in this field out there, such as The Sweat Coach, and the good thing is we can all do things online. 

Why Tracking Your Fitness Progress Is A Lot More Than Essential!

posted Dec 12, 2020

by Mohit Pabbi

mode_comment 3

A lot of people underestimate the importance of tracking your fitness progress, assuming it to be something only serious athletes need to do. Though it’s something that professional sports people do, it’s also something that regular people should do as well. Whether you have joined a new fitness class, or you want to lose weight through exercise, tracking your fitness progress is hugely beneficial in the long run. As well as showing how far you have come on your fitness journey, it’s a good indicator of potential changes that need to be made to your workouts.


The Benefits of Tracking Your Fitness Progress

  • Helps You To Stay Committed - Regardless of whether you have a personal trainer or you enjoy going to the local gym, it’s easy to lose motivation. When you track your fitness progress, you can see how far you have come and the progress you have made. This could be enough to convince you to continue, even when you feel like staying at home and relaxing.
  • Improve Your Workout Times and Performance - Though you are sure to notice the obvious improvements when you are doing home or outdoor personal training, tracking your progress allows you to see the facts. You can see how your workout times have improved, what you need to do to improve more and how your performance has changed over time. 
  • Allows For Workout Changes and Modifications - There is no denying the importance of regular workouts, but it’s not simply enough to do the same workout day after day. If you want to continue to boost your fitness, you need to make regular changes to your workouts. As your fitness improves, tracking your progress will show you where and how to modify your workouts to push yourself further.


Even if you are doing The Sweat Coach at home, I highly recommend you track your fitness progress as much as possible. Not only does it highlight the progress that you have made, but it’s a fantastic way to encourage yourself to continue on days when you are lacking motivation. 

How Does Fitness Help with Mental Health?

posted Dec 12, 2020

by Mohit Pabbi

mode_comment 6

If you’re anything like me, you want to get the most out of your workout. Most people focus on the physical benefits of your workout. But there are also so many benefits for our mental health. In our busy world, anything that is able to help both our mental and physical health is a win-win. 


Fitness Decreases Stress

So you may be wondering, what mental health benefits does fitness bring? One of the first, and most obvious benefits, is that exercise decreases stress. Exercise effectively relaxes your body and can help with tension. If you struggle with anxiety, exercise can even help that too! It can help by putting a stop to the constant chatter in your head and focus your attention on something more constructive. By your heart race increasing during exercise, there is research that this can actually heal the damage caused by stress in your brain. Even if you are not incredibly stressed, fitness can help you feel more calm and peaceful. Anything that helps keep us calm in this crazy world is worth a try.


Fitness Improves your Mood

In addition to helping with stress and anxiety, fitness can also improve your mood. I’m sure we have all heard of the “feel-good” endorphins that exercise can bring. If you’ve ever stuck with a fitness routine for an extended period of time, you know what I mean. Fitness physically changes some of the chemicals in your brain. How crazy is that? It is shown to reduce inflammation and actually rewire parts of your brain that can lead to depression. Some doctors have even found that this can be more effective than medications typically used to treat depression. I don’t know about you, but I would be much more willing to try a natural remedy before jumping to extra medications. Some other factors that can lead to depression (or even just a down mood) are feeling lost, feeling like you don’t have a purpose, or feeling like you don’t have reasons to get through the day. Incorporating a fitness routine can help with all of these. It can also help with making friends and keeping ourselves social. 


Fitness Helps Us Be Social

As humans, we are social creatures. It can be easy to get stuck in our usual routines of going to work and daily tasks. But fitness can provide an opportunity to get social. This can be achieved by doing group exercise classes such as CrossFit or Zumba classes. If you prefer more individualized fitness, you can join a running club or sign up for races with friends and family. Incorporating socialization in your routine is another way to beat depression. By connecting with other people, we are able to relate to the world as a whole which can combat feelings of loneliness. Loneliness can be one of the biggest factors that can lead to depression. 


Fitness Helps Our Sleep

We all know how much sleep can affect our day. One bad night’s sleep can drastically change our mood towards a variety of daily stressors. Fitness can help regulate your sleep by making sure that you are tired and the appropriate times to create a healthy sleep structure. If you exercise outside, the sunlight can also contribute to making sure you are on the most effective sleep-wake cycle. It is recommended, for this purpose, to exercise in the morning or afternoon if possible. If you are unable to do this, you might want to try a calming exercise, such as yoga, in the evenings. 


Fitness Provides a Routine

This may be an obvious point, but fitness helps provide structure and routine to your day. Getting into a routine and actually sticking to it helps to prevent you from skipping a workout. We all know it’s hard to rely on motivation on its own because we are naturally going to try to avoid activities that require a bunch of energy. By having a routine you always follow, you can make sure that you are always getting the mental and physical benefits of fitness. It can also give your day a purpose if you are struggling with getting stuck between the mundane daily activities in our lives. Scheduling exercise into your day can be tricky, depending on your other obligations. But it is always possible. Even incorporating short amounts of exercise can help you reap the benefits we have mentioned here today. 


Fitness Helps How We See Ourselves

It is sometimes common for people to start a fitness routine to try to change the way they look. It’s important to not rely on this completely though. Our self worth and confidence is found so much deeper than the surface. Through exercise, you improve your self-esteem and confidence. This can be by you feeling physically stronger or by completing fitness goals. If you sign up for a race and train for that race for months, you will feel a sense of accomplishment once you complete it. You will start to believe in yourself a little more. And hopefully, realize how great you have been all along.


In addition to all the previously mentioned benefits, fitness can also help you develop sharper memory and more energy. With all of these great benefits, anyone could be convinced to give it a try. Movement of any kind should feel good. It’s important to find a type of fitness that you actually enjoy doing. Life is too short to force yourself to do something you hate. Keep this in mind when you are developing a new fitness routine. Even if you don’t struggle with more serious mental health issues such as depression or anxiety, improving your mental health is always a positive thing. All of the benefits are interconnected and work with each other to bring you a better quality of life. We can all manage stress a little better and feel a little more calm or happy. Fitness greatly helps with my mental health and I guarantee it will help yours too. So try giving your brain and your body a boost, I promise they will thank you for it.








Losing Weight is not always a positive experience. Here is why

posted Nov 28, 2020

by Mohit Pabbi

mode_comment 5

A 2017 parliament briefing document highlighted that over 64% of UK citizens are overweight or obese. Most of us need to lose a few pounds. The British Heart Foundation estimates that the UK dieting industry is worth £2bn a year. 


Dieting is not easy. It is very difficult to do it alone and could even be dangerous. The Sweat Coach offers weight loss programs developed for individuals. Wherever you are in Surrey, The Sweat Coach will develop a weight loss program specifically for you. 


Healthline lists the following potential pitfalls of fast weight loss:


  • Muscle loss - This also makes further weight loss harder to achieve.
  • Nutritional deficiencies - A reduced-calorie diet may not include the minerals, vitamins and other nutrients that your body needs. In extreme cases, dieting can lead to hair loss, anaemia, weaknesses in the immune system and brittle bones.
  • Gallstones - If you lose weight too fast, your liver gets rid of surplus cholesterol into bile which can gallstones in your gallbladder. They are very painful and often need surgery to remove them.
  • Loss of Energy and Focus - Eating a lot fewer calories than you burn can make you listless and tired. It also slows down your metabolism by up to a quarter and this means that you burn fewer calories for a given activity.
  • 'Yo-Yo weight' - Short-term quick fixes are often not as good as gradual changes in lifestyle. Studies have shown that almost everyone who goes on a diet puts the weight back on again within three to five years. This can often be due to the slowing of the metabolism mentioned above. The majority of dieters will put on at least half of what they have lost within one year. It is much better to make gradual lifestyle changes that will help you lose weight and keep it off for ever. Sweat Coach fitness programmes help with this. They make exercise an integral part of your life and you will get advice on diet and nutrition for the long-term.


To this list, you can add in irritability, constipation or diarrhoea and even flaps of skin where the body needs to adjust to the extreme weight loss.


Most experts suggest that a weight-loss of between 0.5kg and 1.0kg per week is safe and sensible. If you enter 'Weight loss programs near me' into an internet search engine, you will get many options to choose from. If you live near Guildford, Woking, Epsom and Ewell, Farnham, Haslemere, Dorking or Reigate and Redhill, then search for 'The Sweat Coach Surrey'. Better still, get down to your local gym and discuss your specific needs with a personal trainer.


So far, we have only been talking about the physical aspects of losing weight. Dieting can also affect our mental health. Sometimes in extreme ways.


Most diets fail. The reasons are many - some physical and some mental. Often, people focus on diet more than exercise because it is a quicker, easier route. Portion control is another key area - dieters think that they are doing well but they are still eating too much. Repeated failures can lead to feelings of anxiety and depression. The fad diet that someone is on may be at fault - a lot do not begin to address the human need for a varied and balanced food intake. Dieters can become almost like addicts - obsessed with the guilt of failure and losing self-esteem. They search for the next 'hit' of a new diet that promises to work 'this time'. Serial dieters can develop eating disorders such as anorexia or bulimia. These are serious mental illnesses.



The pressure to be thin makes the sufferer avoid eating food. They may become dangerously underweight and short of essential nutrients.



People with bulimia want the pleasure from eating lots of food - often unhealthy stuff. They then suffer from huge pangs of guilt and force themselves to vomit or excrete the food that they have eaten.


In 'Think Small - The Surprisingly Simple Ways to Reach Big Goals', the authors explained the journey that one of the team took in exercising more often. To succeed in anything, they say, it is important to make a commitment that binds you to the goal. Appointing a 'commitment referee' means that there is a third party looking at your results. Someone else knows your goal and can tell if you are achieving it.


With weight loss, for the reasons described above, it is even more important to have someone else to look at your results. They need to know what they are talking about though because dieting is a complex business. The best gyms will help you to develop the correct program for you and will then guide you through the process. Diet and exercise need to work together. Your fitness trainer will keep you strong if things are not easy at the start. He or she will also be able to change things to help you improve your life.


Conclusion - how to make losing weight a positive experience.

Losing weight is important to most of us. Two thirds of us in the UK would be happier and healthier if we lost even a couple of Kg. It could add a few years to our lives and make those years more enjoyable as well.


The key to successful dieting is to realise that it is not something to rush. It involves lifestyle changes and you must look at the food you eat and the way that you exercise.


Remember that it is difficult and you may not always succeed at first. Your Sweat Coach personal trainer can help you find the 'sweet spot' where losing weight and exercise is enjoyable. You will soon feel the benefits. You can lose weight by yourself but it is so much easier to achieve a goal when there is someone else to guide you and help you to commit to it. Write down your target, let other people know what you are aiming for, publish your results and go for it!

Can You Build Muscle Using Your Own Body Weight?

posted Nov 21, 2020

by Mohit Pabbi

mode_comment 0

There is a big interest at the moment in building muscle using your own body weight, especially as so many people are now opting to swap their local gym for workouts at home. In fact, even those who are using online personal training courses are interested in building muscle using body weight as it reduces the reliance on expensive equipment. Luckily, it’s definitely possible to build a fair amount of muscle using your own body weight. 


How to Build Muscle Using Your Own Body Weight

It’s not simply a case of doing a handful of workouts over and over again, and expecting to see increased muscle. In order to build muscle using your own body weight, you need to increase the number of reps you are doing and decrease rest times. This, along with increasing the time your body spends under tension, ensures your body is working hard and relying on its own weight. It’s also beneficial to keep workouts varied, such as adding in different movements and trying different activities. Any movement using only your body weight can be beneficial to building muscle. Making small changes, such as moving the position of your hands, can make a movement more difficult and therefore encourage your muscles to work harder. 


At The Sweat Coach Woking, I am a big proponent of the benefits that come from using your body weight to build muscle. For one, it’s a convenient way to workout. Rather than spending time getting ready and travelling to the gym, you can complete these workouts wherever you are as no equipment is required. It’s also important to remember that body weight exercises are helpful for everyday life, as these improve flexibility and mobility. It won’t be long before you notice it becoming easier to carry heavy shopping bags or carrying your child from A to B. 


There are a lot of different body weight exercises to choose from, and they can all be tailored to suit your personal physical abilities. As your muscle builds and your strength improves, you can modify the workout to push yourself even further.

Creatine Supplements: Is It Good For Strength and Exercise Performance?

posted Oct 10, 2020

by Mohit Pabbi

mode_comment 0

There are a lot of supplements out there designed for improving physical fitness and performance, but it’s hard to deny the popularity of creatine. Creatine supplements are often hailed as the ‘go to’ option for those looking to boost their physical abilities, whether they are attending fitness classes, or they have enlisted the help of a personal coach. There are a number of studies that suggest creatine supplements can increase muscle mass, increase strength and improve exercise performance. Knowing this information, it’s easy to see why creatine is a supplement many people are interested in.


The Benefits of Taking Creatine Supplements

Creatine supplements have been linked to a number of benefits, such as helping the body to protect itself against neurological disease. However, it’s the fitness benefits that make creatine supplements so popular. Creatine is naturally found in muscle cells and it helps muscles to produce energy during exercise, which in turn makes it good for strength and exercise performance. 


When it comes to improving strength, long term muscle growth is vital. Creatine supplements help this by enabling the body to work harder and for longer, which makes training sessions all the more impactful. It has also been proven that creatine reduces protein breakdown in the body and this reduces muscle breakdown. With less muscle breakdown, the overall muscle mass is increased over a quicker period of time.


Here at The Sweat Coach Ltd. I consider muscle repair to be just as important for strength and exercise performance, especially if you are someone who trains often. If an injury occurs, it’s important for the body to repair itself effectively. Similarly, it must encourage new muscle growth in order to continue on with training. By improving cell signaling, creatine aids with this in a big way.


Considering the benefits, it’s easy to see why creatine supplements are favoured by those who wish to gain muscle and exchange their strength, such as bodybuilders and athletes. If you choose to get fit with the help of a personal trainer, you may find that they recommend creatine supplements to enhance your physical performance. 

Lifting Weights at Home: How to Safely Get Started

posted Oct 03, 2020

by Mohit Pabbi

mode_comment 0

We are currently living through unprecedented times, as if you haven't heard that before in the last 6 months. But times like these encourage us to adapt, adapt how we live, work and of course, exercise.

With the gyms and leisure centres closed many of us have turned to pounding the pavements like something out of a ‘Rocky’ film to stay fit. 

However, with the use of social media and the likes, lots of us have been using our homes as our new ‘iron paradise’.

Strength training and working out by lifting wights is not just for the bodybuilders of Instagram. Us mere mortals can do it too, whether we are starting for the first time in our teens or looking to burn a few extra calories in our mid-forties or fifties lifting weights at home will do the trick.

Although, you can go throwing them around the house without proper form and guidance. You can get fit with the help of a personal trainer online, or on your phone. That way you can ensure that your weight training is accurate, efficient, and of course, safe.

Strength training is very much an underpinning principle to all of health and well-being, research suggests that this form of training provides the structure to good health and life longevity as we age.

Of course, if you've never trained with weights before the private fitness lessons may well be the way forward for you. As weight training can be a little daunting initially. But with the guidance of the Sweat Coach workout then strength training is safe for most people.

Leave Your Ego at the Front Door

The Sweat Coach helps you focus on form not weight. So, if you're thinking of investing on huge weight to make your garage look impressive, then don’t, not yet! 

Good form is crucial to lifting weights safely, use proper technique and aligning your body correctly will ensure that the weight moves efficiently through the exercise.

Lifting too much, too soon can result in injury and potential putting you off lifting weights again. Use weight lifting to your advantage by starting slowly, mastering the exercises, and building that lean muscle. Preforming slow and accurate movements will place the muscle under tension for longer, ensuring that the muscle will be used, broken down and repaired in new bigger and stronger muscles. 

Once you have mastered an exercise and can perform higher number of repetitions, then only then it's time to add more weight, with guidance. 

Control Your Tempo

When weight lifting at home control is key, controlling your tempo throughout all of your exercises ensure efficient movements.

Engaging the right tempo helps you to stay in control rather than the weight controlling you, which can be dangerous. Rather than throwing the weights around too fast, risking injury, it is important to control the weight both up and down across the movement. 

Again, this controlled tempo helps to place the muscle under tension for longer, encouraging rapid growth. 

Breath with Me

Adopting the correct breathing technique whilst lifting weights at home, or anywhere for that matter upholds all that you do towards your fitness goals.

Breathing throughout all of your exercise movements with help you gain that control, tempo and efficiency that will support your muscle growth. Inhaling as you prepare for the lift and exhaling as you work against gravity and push or pull the weight. Regular breathing will support your workout but practice makes perfect.

Regular lifting, with full rest days in between will help support your workout regime. You don’t have to remember all aspects in one session, The Sweat Coach fitness guides are on hand to support you through your weight lifting journey. 


Your muscle will only grow if they are challenged. Your body is very clever at adapting to its environment, so at home if your lifting the same weight night after night then your body will become accustom to it. 

At home, if you can safely perform an exercise with weights, with correct form for 10 to 12 repetitions then it's time to increase the weight. The exercise should challenge you and your muscles around the 8th rep, making the last two reps very difficult. That way you are encouraging your body to adapt, repair and grow ready for the next session.

Challenging your muscles month after month will force your body to adapt, and with a supporting healthy diet and efficient calorie intake your body will do just that. It will build and repair while you sleep, all under the safe guidelines of your online support.

Sleep Tight

It's all very well lifting weights safely at home, it's very tempting to pick them up every day and just workout “when you like”. But without an effective routine and structure your body won't be working in an efficient way to your health and fitness goals.

Strenuous exercise such as weight lifting causes your muscles to break down, repair and grow stronger. You are essentially damaging your muscles, which is why it needs to be done safely and effectively. 

In which case, rest is key. Full days off in-between even thinking about exercise is crucial, there is no point in doing the “odd bit” of training every day. Structured, well-balanced strength training needs time off for your body to rest. 

Sleeping well will underpin this rest period. Your body repairs, adapts and grows most whilst your asleep. So as part of your strength training structure you must ensure you get a good night's sleep and up to 48 hours off between heavy weight training sessions. 

Let your muscles grow stronger as the tears nicely knit up, whilst your sound asleep.


Recent Comments

Salenaimisy 07/05/2021

It agree, rather useful message <a href=https://zeenite.com/videos/18017/allherluv-penny-pax-aaliyah-love-full-video/>allherluv</a>

cxrrserkt 09/05/2021

The Sweat Coach | Blog [url=http://www.gy6f9o65i6hi4de2a3ok884r52a22m5cs.org/]ucxrrserkt[/url] <a href="http://www.gy6f9o65i6hi4de2a3ok884r52a22m5cs.org/">acxrrserkt</a> cxrrserkt http://www.gy6f9o65i6hi4de2a3ok884r52a22m5cs.org/

orhioblgsr 23/05/2021

The Sweat Coach | Blog orhioblgsr http://www.g485se2ko545f62odack6h4w23pek000s.org/ [url=http://www.g485se2ko545f62odack6h4w23pek000s.org/]uorhioblgsr[/url] <a href="http://www.g485se2ko545f62odack6h4w23pek000s.org/">aorhioblgsr</a>

cxnjqbhnwj 27/05/2021

The Sweat Coach | Blog [url=http://www.gou09l688592zsiq9gma561fu7i222uzs.org/]ucxnjqbhnwj[/url] cxnjqbhnwj http://www.gou09l688592zsiq9gma561fu7i222uzs.org/ <a href="http://www.gou09l688592zsiq9gma561fu7i222uzs.org/">acxnjqbhnwj</a>

zgerbrbto 31/05/2021

The Sweat Coach | Blog [url=http://www.g8ph0y85bj9599x7y7a3le6h1e18wjl2s.org/]uzgerbrbto[/url] <a href="http://www.g8ph0y85bj9599x7y7a3le6h1e18wjl2s.org/">azgerbrbto</a> zgerbrbto http://www.g8ph0y85bj9599x7y7a3le6h1e18wjl2s.org/

Stay updated

Social feeds