Managing the Perimenopause Transition
Help to alleviate the symptoms
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Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
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If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
.jpg)
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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