Centurion Blog

5 reasons to hire a personal trainer

Here’s a cheeky little blog post that I’ve written to correct some common misconceptions that people have about personal trainers.

Most people imagine PT’s to be similar to military bootcamp instructors that will shout, swear and scream at you to make you do the exercises you hate. This is true of some trainers however most are passionate, considerate and knowledgeable.

Below are 5 reasons you should hire a personal trainer to help achieve your fitness goals.

                1)      Results

Our personal trainers are experts in health, fitness and nutrition. Once you put your faith in us we will go above and beyond the call of duty to get you results!

2)      Time

Time is a precious commodity in today’s hectic environment. Training with a personal trainer can save you time by utilising effective workouts that maximise results whilst minimising workout time. 

3)      Knowledge

All of our personal trainers are qualified to a very high standard and will use this knowledge of the results process to guide you through your training experience.

One of our major principles is “Client Education” which means we educate our clients continually on fitness training approaches, optimum nutrition and healthy lifestyle decisions.

This enables our clients to become independent and make a lifestyle change rather than a temporary fix to their health and fitness.

4)      Reward

Everyone loves being rewarded and this comes in abundance when you choose to train with us, your progress is regularly monitored and all achievements are praised as you meet short term goals to give you the support and inspiration you need to keep you progressing towards your long term goals.

5)      Money

One of the biggest barriers people experience when hiring a personal trainer is simply thinking they don’t have enough money to begin their transformation. However we have numerous options that start from £5 a session!

Why waste money on a gym membership that you don’t use when you can see a PT or go to a bootcamp session that will get you results faster!

If you get committed to your fitness or physique goals then you can save enough money for a personal trainer by cutting down/stopping smoking, drinking less alcohol or eating less junk food! I know that sounds a bit daunting but if you gradually cut down on these vices you will save lots of money long term and increase your chances of achievement considerably.

 

Remember you cannot put a price on your health!

 

Joshua Mullin – Master Trainer

The Benefits of Sports Massage

Sports and remedial massage is a deep tissue treatment which encourages conditions within the body that assist recovery and repair. The specific methods used, help to relieve tension in soft tissues which have developed as a result of overuse, overexertion, direct impact, poor posture, or a combination of all four. As such, sportsmen and sportswomen find that deep tissue massage helps them to recover following workouts and competitive activity, and additionally helps them to prevent injury. However, as soft tissue stress and damage can develop during everyday, lifestyle routines, almost everyone can benefit from sports and remedial massage treatment.

 

The effects of sports and remedial massage include:

 

- Reduced muscular tension
- Reduced muscular pain
- Increased blood circulation and removal of waste product (lactic acid) build up within muscles
- Increased/restored mobility
- Break down of scar tissue and adhesions
- Increased sporting performance

 

In addition to general deep tissue massage techniques, I use a combination of advanced techniques that will increase soft tissue repair and restore muscle mobility and function. Methods used include:

 

- Muscle Energy Techniques (MET)
- Neuromuscular Techniques (NMT)
- Soft Tissue Release (STR)
- Deep Tissue Frictions (DTF)

 

If you have any questions regarding sports massage or would like to arrange a treatment, please don't hesitate to email me on alan.temple@centuriontraining.com or alan@fullfitnessmassage.co.uk

For more information please visit www.fullfitnessmassage.co.uk

Alan Temple – Sports Massage Therapist (Essex)

The filthy 50 bodyweight workouts!

 

A few of my clients have requested a bodyweight workout that can be easily completed at home so with my usual maniacal genius I have written the “filthy 50” workouts.

Each workout consists of 5 exercises which will be performed in a circuit fashion for 10 repetitions. Once you have completed each of the exercises repeat the circuit again for a total of 5 rotations (hence the name filthy 50!)

Upper Body

Wide grip press ups

Dips

Pike press ups

Resistance band rows

Close grip press ups

 

Lower Body

Squats

Lunges

Calf Raises

Hip Extensions

Speed Skaters

 

Cardiovascular

Star jumps

High knees

Heismans

Mountain climbers

Burpees

 

Core (hold for 30 seconds instead of 10 repetitions)

Plank w/ rotation

Side Plank

Crunches

Leg Raises

Supermans

 

I will upload a video of each workout during the coming week but if you have any questions or comments either write them below in the comment section or email me (Josh@centuriontraining.com). Try it out and let me know how you feel afterwards but most of all have fun and get fit!!!

Joshua Mullin – Master Trainer

7 stomach sculpting secrets...

 

I have 7 tips for you that can help you maximise your training to help reveal that elusive six pack or flat stomach that everyone craves!

 

1)    Don’t spend hours doing crunches!

Those clever folks at the University of Virginia thought they would spend some time calculating how many crunches it would take to burn ONE pound of fat and the answer is quite literally shocking.

250,000 crunches would only burn off ONE pound of fat!

This just goes to show that trying to “spot reduce” the body fat on your stomach by performing hours and hours.... and hours of crunches is a fruitless endeavour and your time would be better spent reading secret number two below!

 

2)    To reduce body fat train your whole body.

As muscle tissue is constantly active you should see it as your bodies’ primary fat burner because your muscles require constant energy to contract and a large amount of muscle is used for everyday tasks. The more muscle you add the higher your RMR (resting metabolic rate – the rate at which you burn calories throughout the day)

Resistance training unlike cardiovascular training causes significant damage to muscle fibres and to repair these fibres the body must expend calories. Another added benefit of resistance training is that it can raise your metabolism for up to two days after your training session!

 

3)    Start your session with core exercises

You’ll achieve far better results if you perform your core specific exercises at the beginning of your workout when your muscles are fresh, rather than when they are fatigued and only get trained as an afterthought.

Core strength and stability can also be a limiting factor to most exercises for beginners so strengthening the core will also increase your weights used.

 

4)    No long duration cardio!

If you only have a limited time for your workouts then every second should be spend burning as many calories as possible.

DO NOT WASTE TIME ON PLODDING ALONG ON THE TREADMILL!

The University of Southern Maine found that a single set of a resistance training exercise burns as many calories as running on a treadmill for the same amount of time. There is also the increased metabolic benefits from weight training that make this your number one choice for fat burning! (see point number two!).

If you do need a quick fix of cardio then opt for interval training instead of steady state, long duration bouts of CV. (see our sample CV intervals here)

 

5)    Don’t spend hours training your core

Studies have shown that 2-4 sets of a few core exercises is the most effective way to make your core strong and stable. A 5 minute core routine prior to weight training also had a side benefit, by working your core muscles you’ll increase your total calorie burn and increase max weight lifted.

 

6)    Don’t neglect your legs!

Your lower extremities house more than half of your bodies muscle mass so by training them you burn more total calories, release more growth hormone and boost testosterone production which all equals fat loss and calorie expenditure.

If you’re busy train the whole body every other day which allows you to elevate your metabolism maximally throughout the week even though you are only working out three days a week.

 

7)    Keep moving!

To pack as much physical work as possible into whatever time you have you’ll need to implement strategies that save time without sacrificing results such as supersets and circuits. A 2011 Spanish study found that men who trained with no-rest circuits achieved the same gains as those who trained with straight sets – yet their workouts were 42% shorter!

6 Diet Killers!

 

Booze & Lose!

 

There is no place in your nutritional plan for alcohol... I know that may sadden some people but there is fine logic behind it!

First off there is no nutritional value to alcohol it is just empty calories.

Secondly most alcoholic drinks are full of sugar which will be stored as fat if not burned off.

Last but not least, alcohol is typically consumed at night which means you are even more likely to store those extra calories and all of that nasty sugar as bodyfat.

 

Ditch the fruit!

 

I would suggest getting rid of any fruit for your leaning up period. Fruit contains fructose that the body does not use efficiently and if the glucose which the fructose is converted to is not used then it will be stored as bodyfat.... bad times! However if you are still conscious about getting your vitamins and minerals from fruit then I would suggest a good multivitamin supplement or possibly eating fruit first thing in the morning.

 

Remoooooove the dairy! (See what I did there!)

 

As most of us know dairy is a great source of minerals and vitamins but once again the unnecessary calories and sugar will not help during your leaning down phase. Even yoghurts high in protein are normally laden with excess nutritional baggage!

As always there are a few exceptions to this rule for example cottage cheese which is full of casein protein which is great to drip feed your muscles before bed and of course whey protein which should be a staple of any supplement plan. Whey protein is a very lean protein that doesn’t come with all the extra fat, making it the perfect shake option for anytime of the day.

 

Lay off the sauce!

 

I honestly wish I didn’t have to say this but ... cut out the sauces. They can have a huge negative impact on your diet; they can make the difference between cut and gut!

Dressings and sauces have large amounts of calories and sugars, which will just result in more calories that you have to burn. Don’t fall for “fat free” sauces either as they usually contain more calories and sugars or can also contain lots more chemical nasties!

If you want to add flavour to your foods without sacrificing your diet then just use spices such as cayenne pepper!

 

No missing meals!

 

If you miss meals then you are giving your diet a proverbial slap in the face! A lot of people initially struggle with the notion of eating more regularly because they feel like they are eating more than they should be. The real key is to eat smaller meals but more regularly.

Eating your meals regularly, throughout the day will help to boost your metabolism and keep your bodies’ calorie burning boosted. Another negative of eating larger, less frequent meals is the lethargy you feel after digesting such a large amount of calories this a typical reason people experience the lunchtime lull after a big meal at work.

I recommend eating every 3 hours to ensure you keep your energy levels up and ensuring that all the calories you consume are used for energy.

 

Don’t be a cheater!

There are programs that advocate cheat meals or even cheat days to give you a break from the rigors of dieting. They're meant to serve as a periodic reward, but they often lead to temptation and excessive cheating. If you've ever cheated early or cheated too much, only to tell yourself you're going to work extra hard later, then you know what I'm talking about.

A few people can swing cheats, but most of us just aren't cut out to do it properly. Make a cheat meal your end-of-diet reward, and it'll be a well-deserved reward without the diet sacrifice.

 

The Bottom Line

Now, these rules are obviously easier said than done, but the key to success is thinking LONG TERM. Having a beer, cheat meal, or sugary fruit will provide short-term satisfaction, but will ultimately lead to you to fail the most important goal of all - your diet. You have to make your diet the highest priority, and proper diets take time to see results.

Just tell yourself that you're in it for the long haul, and you're going to avoid all the speed bumps. How much more satisfied will you be, knowing that you dedicated yourself, sacrificed, and now have a lean-and-cut body to show off? Sure, you're going to be surrounded by all these temptations during your diet, but hey, all you have to do is say, "No" - it's that simple. And once you look in the mirror at the end of your diet, you'll finally get to say, "Yes!"

 

Thanks for reading! Please leave any comments below!

Joshua Mullin – Master Trainer – Centurion Training

 

 

Tabata training is a system that I use for nearly every single one of my clients and in every single one of my bootcamp sessions.

Based on a 1996 study, Tabata training consists of 20 second rounds of ultra high intensity exercise (170% VO₂ max) interspersed with 10 second rounds of complete rest. This sequence is completed for 4 minutes (8 rounds)

When Tabata performed his original study he had athletes training 4 times per week with an additional day of steady state training. He also had an opposing test group who performed steady state cardiovascular training (70% of VO₂ max) five times per week.

When the two test groups were compared it was found that the Tabata training group had gained more improvements in VO₂ max than the steady state group. Also, only the Tabata group had gained anaerobic capacity benefits.

Aerobic Benefits

Studies by Tabata, Tremblay and others have explored the effectiveness of Tabata training compared to traditional endurance training. Some of the studies have shown that 2.5 hours of sprint interval training such as Tabata produced similar endurance performance benefits to 10.5 hours of endurance training!

HIIT (High Intensity Interval Training) has been shown to increase resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO₂ Max) more effectively than doing only steady state cardiovascular training.

HIIT has also been shown to improve athletic performance. A study by Driller showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well trained rowers. That is a 2% increase in performance after 7 interval sessions! The interval that Driller used was 8 x 2.5 minute work bouts at 90% of VO₂ max with individualised recovery intervals between each work bout.

Metabolic Benefits

For many years long, aerobic workouts have been championed as the best way to reduce unwanted bodyfat, as fatty acid utilisation usually occurs after at least 30 minutes of training. HIIT is different in this regard but has nonetheless been shown to burn fat more effectively

There are a number of factors that could contribute to this including an increase in RMR. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. Similarly, in young women, HIIT three times per week for 15 weeks compared to the same frequency of steady state cardiovascular exercise was associated with significant reductions in total body fat, subcutaneous leg and torso fat, and insulin resistance. Therefore systems such as Tabata are ideal for a viable diabetes type 2 prevention method

Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.^[14] Similarly, in young women, HIIE three times per week for 15 weeks compared to the same frequency of SSE exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance.^[15] HIIT may therefore represent a viable method for prevention of type-2 diabetes.

 

Ok ... enough of the science!

 

One of the best bodyweight workouts I have ever used with clients or in bootcamp sessions involves the Tabata protocol. Try performing the following exercises for 20 seconds at maximal intensity and then have a 10 second rest, and repeat for a total of 4 minutes. Take a minute rest in between each 4 minute round.

-          Burpees

-          Mountain Climbers

-          Star Jumps

-          Press Ups

-          Squats

-          Plank

There you have a 30 minute hardcore bodyweight workout! Thank me when the DOMS kicks in!

Joshua Mullin - Master Trainer

Diary of a cranky man – Days 2-5

Day 2 – Tuesday

 

After the first day I decided to regulate my diet instead of chowing down on sausages and bacon from the hotel buffet every day... all day.

 

My new diet plan is listed below;

                0700hrs – 5 rashers of bacon & 5 sausages, green tea, black coffee, fibre drink

                1030hrs – 2 chicken breasts

                1300hrs – 250g of turkey breast, green tea, black coffee

                1700hrs – 2 chicken breasts

                2100hrs – 2 tins of mackerel

                2300hrs – 2 pints of skimmed milk

                Note - I will also be drinking around 4 litres of water per day.

 

I have found that during the first two days my energy levels have dropped massively as my body starts to burn my muscle glycogen. I also feel that my sleep is being negatively affected but that could also be due to the fact that I’m sleeping in an airport hotel for a week! I have also found that I am talking like a zombie and even the shortest, simplest sentences take deep consideration before speaking. I am irritable and also getting enraged at inanimate objects like the television in my room!

I feel half asleep most of the time and this is compounded by my lack of concentration which is not good when I am listening to lectures all week!

 

Day 3 - Wednesday

 

The mornings on no/low carbs are the worst time of day... as I’m in hotel for these carb deprived five days, walking past the buffet every morning is rather difficult I find myself loitering menacingly by the toast and croissants and wanting to wallow in the orange juice! However my will is strong and I make it through breakfast with my colleagues eating starchy mounds of food whilst I eat piles of bacon, scrambled eggs and sausages.

One bonus of eating ridiculous amounts of protein is that I feel fuller for longer which helps when it hits break time in our seminars and people are eating sugary/starchy goodness all around me.

Although it may not sound like it my sugar cravings are nearly non existent and my energy drop from the preceding two days has started to level out. YAY!

 

Day 4 – Thursday

 

Yesterday was a good day as I was feeling energetic and not craving any carbs.

Until the afternoon...

As part of our training week for my role as a tutor, we had to run through four hours of boxing! During the session my energy levels never dropped off as they normally would which was a nice surprise however after the session has finish I could obviously not replenish my muscle glycogen so I was ridiculously fatigued afterwards.

I was a terrible sight... lying on my bed, eating bacon out of a tupperware tub ... in my pants...

After about an hour of feeling exhausted, I had eaten and drank a coffee and green tea and was back to my perky self.

Overall from day one I have found that my mental faculties are not 100% (more like 10%) and this is affecting my marking and the rest of my work. However by day four I sound coherent again and my body seems to be getting used to no carbs and my body is adapting rapidly.

I feel leaner and less carb bloated, I have more definition and my training has only suffered slightly.

 

Day 5 – Friday

 

As of Friday evening I had decided to carb up as I was assessing level 2 students all weekend which means I had to be on the ball and also I would be on my feet all day and didn’t fancy passing out J

So far I am very impressed with my week of no carbs and how it has affected my body. Although the first 2-3 days were pretty rough, after my body adjusted I felt really great. You can see my body weight drop below!

 

Starting weight – 106kg

Finishing weight – 98kg

Total weight lost- 8kg/17.6lbs

Please remember that this is not a long term weight loss solution however it can be used when cutting weight for an event or if you want to give your weight loss a kick up the bum before starting a new nutrition plan such as the Paleo diet. Don't forget if you need any advice feel free to email me - Josh@centuriontraining.com

 Joshua Mullin - Master Trainer

 

Welcome to the Centurion Training blog, today I wanted to write a little bit about the Paleo Diet and what it takes to be considered a caveman! This is not an exhaustive Paleo guideline but should give you some idea what you need to do.

 

The Paleolithic diet, also known as the Paleo, Caveman, Stone Age and Hunter-Gatherer diet, dates back over 2 million years. This was the only diet considered by humans and was popular because it was the only diet available to man! This is contrary to the plethora of diets we face in today’s fitness and nutrition environment.

It wasn’t until 10,000 years ago when the agricultural world began to boom that humans began to stray from this type of eating. It returned as a nutritional diet in the 1970’s when Walter Voegtlin, a gastroenterologist, brought it’s health values to our attention.

Human genetics haven’t changed much over the past 10,000 years. It has been noted that humans were much healthier before new age agriculture. It has been argued that humans who follow the Paleolithic diet are much healthier and are free to many of the ailments that non Paleo eaters suffer.

 

You may be thinking, what makes the Paleo diet healthier than others? I have explained some of the components that answer this question below;

1)      All of the food consumed should be as fresh as possible and had to be available to our ancestors, so that KFC Twister your eyeing up does not count! Any refined or processed foods should not be consumed as they are full of chemicals, preservatives and other nasties which cavemen would not have eaten.

2)      All meat should be from animals that are either hunted or grass fed. All meat consumed should also be lean cuts and free of additives and preservatives. Organic food is always preferable in all food choices.

3)      Fish and seafood may be caught or purchased as long as they stick to the guidelines for the above foods.

4)      Eggs should be gathered straight from the chicken or bought when fresh and are organic.

5)      Fruits, vegetables, nuts and herbs should also be as organic as possible and are perfect when you pick them directly from the garden.

6)      Dairy products were rarely eaten many years ago so foods such as milk, cheese and butter are not included in this diet.

7)      Oils that are processed are also not a part of the Paleolithic diet. In place of processed oils the diet allows low omega-6 and omega-3 oils such as olive oil, coconut oil, canola oil, flaxseed oil and grapeseed oil. These oils are derived from plants making them a healthier choice for this diet.

8)      The Paleo diet encourages the consumption of fresh fruit and vegetables. Fruits should be organic, free from preservatives and additives.

9)      Nuts and seeds are welcomed on this diet. Both were easy to obtain millions of years ago although not as we know them today. Hazelnuts, macadamia, pecans, walnuts, cashews, pistachios, almonds and pine nuts can all be used to liven up any dish or be used as a snack. However peanuts, beans and chickpeas are not allowed.

10)   Grains are not allowed. End of!

11)   Refined salt and sugar are not allowed. Sea salt is allowed in moderate quantity and use raw sugar or raw honey instead of refined sugar or sweeteners.

12)   Drinks such as Coke and Diet coke are not allowed as are fruit juices that contain sugar.

13)   Tea and coffee should be substituted for root or herbal teas.

Energy levels are boosted when on the Paleo diet even though you are consuming low amounts of carbohydrates you consume more than enough calories from the increased protein. The energy gained from your food will also be sustained due to the slow digesting nature of any foods you consume rather than the energy rollercoaster you experience when over indulging in sugary foods.


I hope this has given you some insight into the Paleo diet and it’s benefits however before cracking on with the diet you should do some more research of your own and come to an informed decision and possibly consult your doctor if you have any health issues.

I highly recommend this diet and believe that it is perfect for most people and can result in phenomenal gains in the gym and an increased quality of life free from ailments.

If you would like to see some of the suggested food lists please visit our online store and click on the nutrition page. Alternatively if you have an questions or comments please post them below.

Once again stay healthy and train hard!

Josh Mullin – Master Trainer

Diary of cranky man! Day 1

Recently I have has been doing a lot of research into the benefits of having an occasional NO carb week as a kind of detox for the body.

As a serious trainer I would say that my typical diet is very carb heavy and that I may have become to over reliant in carbohydrate consumption in everyday life.

This is where my personal challenge came in.... After debating it for a while I decided that when I had a week living in a hotel for work (I tutor people for a personal training course) I would eliminate all carbohydrates from my diet for seven days!

This is my account of what happened over the next seven days. I warn you some parts might be shocking and even frightening as I turn into a porridge loving person into a cranky even downright rude human being stripped of even the smallest snickers or bowl of pasta... for that I am sorry...

 

Day 1

It all began on Monday the 2^nd of January, I had decided that as I was living away for a week I could live carb free without the temptation of such cupboard goodies such as chocolate, oats and pasta that I had become so accustomed too!

 

On day 1 I consumed the following foods;

0900hrs - 3 whole eggs scrambled, black coffee

1200hrs – 2 whole eggs scambled, 2 rashers of lean bacons

1400hrs – 2 packs of chicken breast approximately 300g

1700hrs – Sausage and burger whilst travelling

2100hrs – 4 chicken thighs, 2 black coffees

2300hrs – 2 pints of skimmed milk

 

I found that throughout the day I wasn’t as hungry as normal and that I was handling the carb cravings quite well. I felt that my mental faculties were still on point and I even managed to write a few articles and advise a few mentoring clients without sounding like a zombie!

However... when it got to about 2200hrs after a long day of travelling and carrying my huge bag around my thought processes were beginning to suffer and I was starting to talk like a zombie! I felt tired but I think that could be attributed to travelling to Birmingham on the train rather than the lack of carbs.

Overall I felt really, really good and don’t really miss carbs as much as I thought I would.

Please check back tomorrow to see if I am still coping and if anyone has been killed by a cranky man (me!).

 

Josh Mullin – Master Trainer

 

Welcome to the Centurion Training daily fitness blog. 

Today's blog has 6 tips to increase the chance of you achieving that perfect stomach!


Sleep on it! 

Research from the New York Obesity Nutrition Research Centre has shown that people who only sleep for four hours a night eat an average of 263 more calories than people who sleep for eight hours.

So if you find that due to work, family or other commitments that you sleep less then you could potentially eat enough calories to gain an extra ONE POUND OF FAT per week!

Milk it!

The Journal of Nutrition have recently found that consuming foods that are high in calcium and protein (typically from dairy sources, hence the milk related title!) will specifically target adipose tissue (fat) in the abdominal area.

These foods should be consumed in conjunction with low carbohydrates and also a reduced calorie intake which should reduce your stubborn stomach fat!

Go Fresh!

New research has found that breathing in polluted air can increase the amount of fat your body stores. Scientists at Ohio State University found exposure to dirty air can trigger an increase in the size of fat cells.

If you exercise near a major source of pollution such as running along a motorway then wear a cycling mask whilst training, be warned ... you may get some funny looks!

Espresso yourself!

Consuming caffeine before training can make you work harder and longer. Research from the University of Louisiana has shown that caffeine can delay the onset of lactic acid which means you can work harder for longer before the burn makes you stop. Another benefit of caffeine is increased metabolism, as most people know caffeine is a stimulant and gives your metabolism a quick kick which means if you consume a strong coffee (I recommend a double espresso!) before training you can burn an extra 10% of your normal calories!

Create Tension!

In any resistance training, especially for the abdominals, muscular tension is essential! During exercises such as leg raises and crunches keeping tension on the muscles will increase the overall workload and make your workout more intense. As well as making sure you keep your muscles under tension ensure you use a full range of movement on all exercises.

Which whey to go?!

Protein shakes are designed to help you reduce bodyfat and increase lean muscle tissue if used correctly as a supplement and not a nutritional staple. A new Swiss study has found that although Whey protein is typically considered superior due to it's fast digestion (ideal for post workout), Casein protein (Milk based protein) can be more effective for achieving your physique goals as it is slower digesting and helps to drip feed your muscles, this promotes anabolism (muscle building) and when you increase muscle mass you also increase your daily calorie burn (resting metabolic rate).


I hope that these small tips have given you some more ways of burning that post Christmas bulge! Stay tuned for the blog posts this week on the Paleo Diet and also my week detoxing my body .... I might be cranky!

Josh Mullin - Master Trainer