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This article is for my mate Gareth in Dublin, Ireland, and all his work collegues who support this site. Thanks gents and please feel free to keep the questons coming…

 

 

The purpose of this article is to explain the way you should structure your individual workouts. This pattern is important because it allows progression to maximal performance, which is what you want to get out of your training. The tendency of people who train alone is to ignore certain aspects of this structure in favor of focusing on what they feel is beneficial. Most of the time they are wrong!

 

 

 Your individual training sessions should have purpose. Programs are designed and structured with this goal in mind…just doing random things during your session with no purpose will not lead anywhere. Start maximizing your time and your results by training with a plan and a purpose. A colleague of mine keeps telling me ‘Fail to Plan, Plan to Fail’

 

ACTIVATE:

 

‘Muscles are elastic! They only stretch and perform if they are warm.’ Cheesy I know but it is the truth. Your muscles will only perform at their maximum if they have been properly prepared.  As has been mentioned before, treat yourself like a champion athlete. There is no way you would run the 100m Olympic finals if you have not warmed up. If you did, you guarantee failure. This is the same attitude you need to avoid when you train.  Each session should be treated as if it is the real deal. You are the athlete. Behave like it. NO SHORT CUTS FOR CHAMPIONS!

 

The activation stage can be divided into 3 parts:

 

Generalized warm up means increasing blood flow to all areas of the body to increase general blood flow to the muscles, joints and connective tissue. This increases body temperature and oxygen supply. You are only warm if you are sweating. Generally, 5 minutes on a rower or 1km run should be enough.

 

Stretching means you do a general stretch routine that will improve general flexibility to assist with your movements later. Focus on your lower back, hamstrings, hip flexor muscles and groin stretches. For upper body chest and shoulder stretches are recommended. This should also take 5-10 minutes. Use this time to visualize the work you will do in the main section of your training. Prepare your mind to perform the movements with easy and crispness.

 

Specific warm up applies to the muscle groups and exercises you will be performing on the day. Make sure that you do at least 2 warm up sets of      40 % effort of each new exercise type to help you activate the neural pathways and motor neurons you will recruit during the heavier phases of training.

 

STIMULATE:

 

This is the phase of your training where you do the bulk of your work. It usually involves Strength or Power work. Whether you are doing ‘pulls ups’ or performing ’two hand kettle bell snatches’, the preparation that you have done up to this point will determine your performance.

 Remember that stimulating the muscle does not mean destroying the fibers. Muscles respond to stimulus but only in the right zone. Do not try to lift too heavy, go too fast or do too many. Never sacrifice form ever. The technique must come before your ego. When lifting always stay within your power-to-weight ratios: Rather go slower or do more repetitions than add more weight. Adding excessive weight only increases your chances of injury.

 

The stimulation phase should be specific to what you want to achieve, whether it be power, strength, endurance, balance and so forth.

 

INTEGRATE:

 

Something interesting for you to consider is that after you have fatigued the muscle there is still work to be done…what kind of work? Neural work!

You know, because you have read my articles, that we train muscles in systems, not in isolation. This means that after you have, for example, Squatted or Bench Pressed you need to challenge the nerve control over those muscles so that they can link into the system.

This is quite technical but it really works. Challenge your stabilization aspect or balance aspect of your muscles after you are done with the strength aspect. So after squats, try running up the circuit stairs or lunging for a few sets. For bench press, try push-ups or the plank stability exercises. This forces the brain to ‘integrate’ the tired muscle into its system. It boosts your control and maximizes the growth so that you can do more in the ‘stimulate’ phase next time round.

 

Note: A motor Unit is made up of the nerve plus the muscle. Integration forces both these separate systems to work together to improve the result. The better the nerves can control the muscles, the better your performance will be.

 

RECUPERATE:

 

After the main body of work  has been done, it is necessary to cool down. This serves to help the muscles to heal. Gentle stretching or a light cardio is essential to helping the muscles and nerve systems de-regulate. Going from 150% to sudden stop is actually dangerous for your heart and muscles. Warm Down is an essential part of your workout.

 

So now you have a basic idea as to how to structure your training sessions. Using this system will ensure better results from your training and will help you to recognize the importance of planning your training to achieve the best performance.

 

As always I invite all readers to comment or to ask any questions they might have regarding training issues, after all this site is for you guys to help you learn.

 

Kind Regards

 

Jason Hough

 

 

 

The aspects that we will look at this week are balance, co- ordination joint mobility, muscular flexibility and deceleration capability.

 

First, I would like to discuss Balance.

When you analyze any movement in reality, you will notice that no movement is performed in a stabile environment. Every action demands stability over a base or dynamic stability whist moving.  Why are people still training on benches and using movements and techniques that require no stability.

 

If you expect to be a complete athlete, you need to ‘Practice like you play!’ Use movements that challenge you stability and challenge your brain and tendon strength as well as your muscles.

 

This leads into Co-ordination. 

Co-ordination is closely linked to agility.  We need to improve and train the links between our muscular systems and develop the neural patterns so that movements become smooth and natural. Our bodies are designed to work as systems and if we do not train them that way, how can you expect individual muscles to function effectively as a group if they have never been taught to!

 

Thirdly lets discuss Joint mobility and muscular flexibility?

Performance and execution are greatly influenced by the range of motion of a joint or the ability of the surrounding muscles to stretch and adapt to varied positions.

NO MATTER HOW POWERFUL YOU ARE if you are not supple you limit your ability to generate maximal force. Elasticity is a large part of success when you look at the top athletes. It provides you with the muscular ability to generate force as well as the adaptability to prevent injury and help healing. If you ignore your flexibility, you ignore your chances of success.

 

Lastly, I want to discuss deceleration.

In the part 1, I spoke about acceleration, but we must not ignore the capability of your body to decelerate force effectively. This is especially evident when you look at joint injuries and muscular tears that result from a lack in joint and tendon strength. The failure to train with deceleration in mind ignores the ‘negetive’ or eccentric part of muscular activity. Especially when you use the explosive power phase in your training, you must must must make sure you have practiced decelerating the forces you are dealing with.

Another training style that emphasizes deceleration is Plyometric training.

 

These are just a few of the aspects that I focus on when teaching functional training.

I know it sounds a little sports orientated but at the end of the day, my focus is on performance in all aspects of fitness. Not just on the visual, aesthetic approach

 

 

Next week we start with the abdominal series for the year 2009. I have developed a comprehensive abdominal training regimen that covers every month for the next 2 years!

I invite you to  challenge your self to complete it with me!

 

Kind regards

 

Jason Hough

 

Whenever I begin to train a new client, it is often the case that people ask me to help them to achieve a goal that is purely visual. ‘I want big arms’, ‘I want flat tummy’, ‘I want to tone my legs’. These are always good goals to achieve but the outlook is very narrow minded and often neglects the other most important aspects of your bodies’ naturally abilities and skills.

What are some of the aspects for functional fitness?

Speed, agility, explosive power, endurances, balance, co- ordination joint mobility and muscular flexibility.

SPEED:

By using acceleration and speed in your exercise regime, you tap into the ability of your muscles to produce force. You generally would apply acceleration in power movements like the clean and jerk, or a squat press movement, but actually acceleration has its main application in athletic training where you need to use acceleration to generate force for example shot put or high jump or to overtake someone ahead of you in a race.. It is therefore logical that you should run fast when you run! Even if you break up your intervals so that you have periods of slow tempo exercise, you need to train your muscular systems in their peak environment so that they can work optimally and develop speed. The more you train at high speed the better your muscles will be at moving faster, and therefore able to generate more force. See my post on fast twitch muscle fibers.

AGILITY:

Ever seen the NFL football players train? What makes a 300 pound monster be able to move around the field and make blocks and tackles. These people train to be agile. Agility is the ability to get around the field. There is no point you build all this muscle and then you can even get it into position. Agility is one of the links between your muscles and your brains ability to control those muscles…it shows mastery over your environment. Click here to see what I mean.

Functional training demands that you focus on developing your body as a complete system. I have often taken clients down to the beach to play bats or volleyball. This teaches them that their body is built to move, to run, to reach to co-ordinate complicated movements to achieve a result. Get your head out of the body building idea that muscle in huge amounts is cool. If you cant move it around it is useless to you…in fact you are just wasting space and resources on vanity!!

EXPLOSIVE POWER:

This is my favorite one because it translates into strength… real muscle crunching, tendon ripping, lungs burning, brain screaming, every cell begging for mercy all out pure POWER! There is nothing like it. Exercising your body with movements that are designed for maximum effort, demands focus and correct technique. I am not talking about bicep curls; those are for female fitness models that look good in spandex. I am talking about the stuff Olympic athletes are made of. Clean & Jerk, Deadlifts, Pull ups, Squat Press, Overhead Snatches and Kettlebell Training.

Explosive power training demands the most from your body and challenges the athlete to maximal exertion. This results in maximal benefit! With the odd exception, I have never seen better bodies than Olympic power lifters, gymnasts or 100-meter sprinters. What is the reason? They push their bodies to perform powerful, explosive exercise repeatedly until their bodies become finely tuned, not holding any excess except what can be used to perform the required movements. This should be you too.

ENDURANCE:

Now most gym goers find it sufficient to be able to warm up for 5 minutes and expect peak performance from their muscles. Endurance refers to the ability to perform exercise for prolonged periods. I have written extensively about cardio and endurance exercise and the benefits of using this type of training. See link What I want you to realize is that without fitness you will never be able to complete more sets or reps of anything. If your heart can’t supply the blood you will not go any further in your training and you will plateau.

It is important to note that each aspect does not exist in a vacuum. Each one is dependant on the benefits of the other and is interlinked. Next week we will discuss balance, co- ordination joint mobility and muscular flexibility.

I cannot express enough that the failure to build a great overall body will eventually lead to disaster. If you do not address each aspect in its place you demonstrate lack of knowledge of your body and its capabilities. This is truly sad as you will fail to reach your genetic potential, and that should be your ultimate goal: TO BE YOUR BEST!!, not to have bigger arms.

Kind regards
Yours in functional training

Jason Hough

   The Kettlebell is a traditional iron weight used by the Russians for decades. It looks a lot like a cannonball with a thick iron handle.It may look awkward but is far from it as the weight can be moved more ergonomically around the body during training than with a dumbbell. The handle also makes it perfect to hold onto and is more conducive to generate stronger grip. 

A bit about the history of the Kettlebell:

Since ancient times in Russia, Russian people have valued strength. Historically, it was an honor to be known as The Strongest Man.The strength contests were held in all villages and towns. The strongest men of the region or town are referred to as Bogatir, which means extremely strong and honorable man. Bogatirs are also honored for their goodness. They used their super strength for good and against evil. During that period of time Kettlebells were not considered to be a real sport, as it is now. It was more a form of entertainment. During city festivals, Russian men would show off their abilities with Kettlebells. Kettlebells are used to compare strength, endurance, and coordination among competitors. Kettlebell contests were a frequent part of the social gatherings of the villages.

Kettlebells were introduced into the U.S. in about 2000 and have enjoyed recent popularity in the United States thanks to kettlebell advocate Pavel Tsatsouline, a fitness author and former physical trainer for the Soviet Special Forces, the U.S. Army, U.S. Marine Corps, and other government security and defense groups. Kettlebells provide many benefits to its users, such as: 

• Speeds up the building of functional strength

The unique shape of the kettlebell and the exercises that accompany it put specific loads and forces on your tendons, joints, ligaments and muscle tissue that have to adapt to accelerating and decelerating forces you wouldn’t normally have with dumbbells or machines.

Another factor is that the kettlebbell is held at a further distance away from the body during swinging type movements, so it increases the distance of the load being placed on an area of your body. This is called your lever length. The longer the lever or the further away the Kettlebell is away from your body the greater the forces you need to overcome.

 Kettlebells are different from dumbbells and barbellsWith kettlebells your centre of gravity is placed distally (directed away from the midline of the body) thereby creating greater forces of inertia. In order to control the moving weight you must employ the use of the body’s stabilizing muscles. Common isolation exercises done with a barbell or dumbbell do not hit these deeper stabilizers to the same degree.  

• Kettlebells will lead to greater fat loss

This way of training will boost your metabolic rate by stimulating large amounts of muscle tissue in the body as you perform movements that constantly put acceleration and deceleration forces on the body. Because you are not isolating a specific area, there is a greater energy cost to the body as your muscles require fuel from different sources in the body to power through the dynamic and explosive lifting phases of kettlebell movement. There is also a stimulation of growth hormone whilst throwing the weight around which in turn benefits your whole body. 

• Kettlebells and general conditioning

Kettlebell training mimics natural human movement, thereby making everyday tasks easier and injury less likely as you are able to cope with daily demands on the body. During this type of training the body must work as an entire unit or kinetic chain as you are forced to engage multiple joint structures, whilst engaging the body’s stabilizers and synergists at the same time. So simply put, the kettlebell engages the entire body during a lift.  

• Who should train with Kettlebells

Men and woman of all ages who want to improve strength, flexibility, improved joint range of motion and a leaner healthier physique.Athletes can also benefit tremendously by improving their mental and physical strength and resilience.  Check out the following links to view some of the exercise that can be done with this modality of training:

Kettlebell 1
Kettlebell 2
Kettlebell 3 

Yours in health and wellness 

Jonathan Mannheim

The most fundamental and most frequently ignored exercise is the simple Squat.  ‘Squats’ are one of the Primal Movements and are naturally performed in everyday life each time you stand up or sit down, however most gym goers either ignore the functionality of the exercise or do them incorrectly. I will begin at the beginning…
Make sure that you have properly warmed up. Lack of effective warm up is the leading cause of back injury whilst performing lifts of this type. This means cycling to the point of perspiration… at least 10 minutes.Before one begins to perform your squats, you need to activate your stabilization mechanisms for your anterior- and posterior chains. (Refer back to my post on abdominal stabilization systems if you would like a more detailed explanation)  This means you must allow the abdominal wall to ‘Get Ready’ for the work that lies ahead. I recommend performing Floor Plank, supersetted with a Bridging exercise.  This will activate your core and lower back respectively.The Technique:1) Use an Olympic bar when you squat, it has better balance and allows easier placement to the rack.
2) Watch this video for a detailed explanation:
Click Here  
3) Remember to keep your chin up and your tummy tight at all times. This will prevent you from over arching your back and help you to stabilize your spinal column.
4) Use proper breathing: inhale while you go down; hold the breath as you stop at the bottom and then exhale once you have reached the top. (This is using the Valsalva maneuver)
5) Unless you have specific sports or strength requirements, never use a load on the bar equal to your bodyweight- Your spine undergoes huge compression under the load of the bar and over time lifting too heavy cause’s problems.
6) If you want to increase the intensity of your squats, and you have reached your power to weight ratio, try increasing your repetitions, instead of the resistance. This is far more effective, safer and sustainable.

It is important that you do specific warm ups with a light weight, either body weight or with a 20 kg Olympic bar. Focus on the squat technique and go slowly concentrating on releasing the muscles in a specific order. Release the knees then the hips and push your buttocks behind you. Remember that the 90 degree principle (See Post) applies here and your knees should never exceed that angle. This would mean that your knees are over your front toe and that most of the force is being absorbed in your joints, not in the muscle tissue. For learning the squat technique, I recommend that you master this progression from basic to advanced. This also provides you with variation so you will not get bored of squats.Prisoner Squat;
Ball Squat;
Bosu Squat;
Front Squat;
Power Plate Squat;
Box Squat;
Smith Machine Squat
Olympic Squat;
Sumo Squat.

Now you have a basic guideline; but what are the benefits of doing Squats…? As a power movement, squatting recruits most of the muscle tissue of the body.The fact that you press, using so many fibers means that you will burn more calories and therefore more fat. In addition, you will improve the control you have over your muscle by using compound movements. Squatting requires that you stabilize the resistance over your natural base of support.The specific movement pattern you need to learn for the squat will help you to perform daily movements like getting in and out of your car, or even just sitting and standing.

 Another important benefit is that of improved digestion. The action of the squat causes you to push digested waste through your colon and eventually out. This is especially helpful for people who have digestion issues. Remember Squats do not have to be performed using maximal weight for you to get the benefits of the movement.With all the hype about human growth hormone and its musclr growing, fat destroying benefits, you will be please to know that squats release the largest ammount of your bodies own growth hormone into the system. This is also due to the huge ammount of muscle which is recruited and because of the weights you can use when you squat.  So what this means for you is that if do squats you before you do your other resistance training  your gains will much better due to released growth hormone present in your blood stream.

 In conclusion: It is vital that each person uses functional and compound movements (See post) in their exercise program design The benefits of such exercises far exceed just muscle growth. Make sure you learn proper form, because if you do not have correct technique you will hurt yourself and that will set your progress back. 

Kind regards  

Jason Hough

Personal Trainer Renaissance Body Science Institute

Cape TownMobile (27) 763 970 284

Power to weight Ratio:

Hello there,

This is personally one of my favorite topics to discuss with men who want to pile on muscle.  ‘Power to weight ratio ‘is determined by your output in relation to your body weight.   The importance of this is when trying to understand “RELATIVE strength” versus   ‘SPECIFIC strength’. 

Relative strength is when contestants of unequal bodyweights compete to see who is more powerful. Most commonly using the Squat, Dead lift, Pull up or Bench press exercises.   The one who lifts the most … Wins!

Now this is where power to weight ratio comes in… Surely if two people lift equal weights, the one who is lighter, therefore with less muscle, will be more powerful.This is SPECIFIC strength! Using the compound movements as your indication you then have certain Power to weight ratio’s that you can apply to your training to see if you are strong enough for your body weight. For a 5 rep maximal set:Squat   1.5: 1  

Dead lift   1.5: 1

Bench Press   1:1

Pull ups   10 reps unassisted 

So if you weigh 100kg, your 5 rep max for squats should be 150kg, for dead lift 150kg and so forth. These reflect simple ratios and obviously there exist far more complex movements to test your functional strength, for example the Push/press, Clean and jerk, Snatch etc 

Because I am interested in your fitness level as well, it is worth while to note that all people have fitness ratios as well and should be able to complete a 2.4 km run in 12 min (men) and 15 min (women).

This means you are able to function efficiently with the muscle you are carrying. So to be a complete athlete you need to reach not only strength and power goals, but also stamina, flexibility and stabilization goals.

Neglecting any area of your training will result in imbalances and injury. Use Power to weight ratio’s to identify your weaknesses and then strive to eliminate them. It is far to comfortable to train to your strengths, rather you should work at developing a balanced and Functional Physique that will serve you a lifetime, injury and disease free. 

WARNING: All these movements need to be taught by a knowledgeable personal trainer. Do not attempt to perform maximal lifts unless you are conditioned to this type of training and use a  SPOTTER!!!.   I recommend starting a 50% ratio and perform 15 reps, building up slowly using a pyramid system as you increase the weight and decrease the rep range. 

See what i mean about SPECIFIC strength
Freaky         Even Crazier

Kind regards

Jason Hough

Personal Trainer

Renaissance Body Science Institute

Cape town

Mobile (27) 763 970 284

“Integrated training” refers to an exercise training style that is fast gaining momentum in today’s Free Thinking Society. “Integrated” by definition refers to combining two or more parts to form a new product or system. So Integrated Exercise is the combining of two individual exercises to form a new movement pattern.This is easily demonstrated by combining a basic lunge pattern with a bicep curl movement to form a lunge/ curl movement pattern.

Integrated Training should not however be confused with Functional Training.  Integrated movements, often, do not have a specific application in real life movements, but rather serve to increase the challenge factor on a clients performance.  Integrated Training really opens immeasurable potential for personal trainers who wish to advance their client’s ability in any of the areas of fitness: Speed, Agility, Balance, Stability etc.?This, naturally comes with a warning:  Integrated movements must be performed correctly and safely.  It is scary to watch a personal trainer ask his overweight , unfit, 49 year old client to start lateral jumping onto and off the Bosu ball.  Injury is inevitable!

Integrated movements need to be coached.  First ,the potential client must be proficient in both of the separate parts of a movement before they can be combined. It is not good enough for your personal trainer to use exercises he/she pulls off the Net and just give them to his/her clients en masse. 

Movement patterns need to be taught , and taught well before external factors are introduced!?Also don’t get too technical! Movement patterns that contain too many parts will serve better to frustrate you than cause muscle stimulation. Remember your goal is to exercise a muscle and cause adaptation. What are the benefits of training in this way?
Obviously this training style allows a client to save time. This is by far the greatest benefit. The combination of exercise patterns allow twice the workload to be accomplished in the same time.   This means that you can burn more calories, yes more calories.  Introducing external apparatus can give new life to an old exercise. The use of bosu, medicine balls, wobble boards and such serve to add intensity and will also challenge other aspects of your fitness like balance and stability. This combats the boredom factor and will help liven up old routines.Kind regards

Jason Hough

Personal Trainer

Cape Town

Renaissance Body Science Institute

Mobile (27) 763 970 284

Hello there…

The concept of the “Primal Movement Patterns” was developed by Paul Chek, who while developing his exercise philosophy, identified 6 specific groups of movements. These movements mimic the actions done in ancient times.
Chek’s philosophy moves away from the conventional approach to exercise and focuses on stimulating the body, and the mind in an environment similar to nature.

-Squatting: Involves bending at the knees and the hips, while keeping the back straight, and lifting a weight from the ground or pushing a weight that is placed on the back or chest. Imagine your primal ancestors squatting down and lifting a heavy rock to dig for grubs, or using the legs and hips to lift a heavy log up onto a primal structure. Exercise examples: Barbell or Dumbbell Squat, Squat to Press.

-Bending involves flexing and extending at the waist, preferably in a standing position.  Often this type of movement would have been combined with a squatting, lifting, or rotating motion, such as hoisting a heavy rock out of a field. Exercise examples: Medicine Ball Overhead or Side Throw, Deadlifts.

-Lunging: Involves stepping forward with just one leg, and bending that leg down. This motion would have been used for either traversing terrain (i.e., carrying hunted game over a log), or stepping into a throw (such as hoisting a spear). Exercise examples: Walking Lunge, Barbell or Dumbbell Weighted Lunge, Medicine Ball Lunge with Twist.

-Pushing: Involves using the arms, chest, and shoulders to force a weight out and away or up from the body, an action that might have been used, for example, when herding animals, pushing a plow, or hoisting a weight overhead. Exercise examples: Standing Cable  Press, Push-up, and Standing Dumbbell Shoulder Press.

-Pulling: Involves using the arms, chest, and shoulders, as well as the legs, to drag or pull a weight towards the body. This type of motion would have been used to pull heavy game animals, row a watercraft, pull a bow, or quickly pull onto a tree branch for safety. Exercise examples: Standing High, Mid, and Low Cable Rows, Pull-ups.

-Twisting: Involves turning and rotating with the torso to apply a force, and would have usually been combined with most of the other primal movement patterns for actions such as pulling, pushing, or lunging. For instance, a twist combine with a lunge and push would comprise a throwing motion, such as hoisting an object like a spear or heavy rock. Exercise examples: Medicine Ball Throws, Cable Torso Twists, Medicine Ball Woodchops.

-Gait: Involves moving over terrain, whether walking, jogging, or sprinting. This action would often have been interspersed with other movement patterns, such as walking to track a wild animal, sprinting to hunt it down, then twisting, lunging, and pushing to throw or thrust a weapon. Exercise examples: Sprint to Medicine Ball Throw, Dumbbell Lift and Press to Power Skip.

Kind regards

Jason HoughPersonal Trainer

Renaissance Body Science Institute Cape Town

Mobile (27) 763 970 284

Func.tion.al
1. capable of operating or functioning, 2. capable of serving the purpose for which it was intended (Webster’s Encyclopedia 2 nd Edition, 1996 )

Functional training therefore refers to training the muscular systems of your body in ways that mimic the natural movement patterns that you do in everyday life or in a sporting situation. For example: reaching down to grab an object on the floor and placing it on a shelf, this action is suitably mimicked by a medicine ball woodchop.

Functional training has its roots in sports conditioning. The need to improve athletes ability in specific movements has led to coaches and trainers to analyse and separate movements into individual components and then combine the parts to form specific Kinetic chains.
This paradigm shift has come as a revelation to most sports professionals,  who could no further increase their Golf drive or javelin throw by the standard “bench press” philosophy. It needs to be mentioned that there is definitely a place for “Body Building” training within the exercise cycle, but so much more is accomplished when the elements of speed, balance,agility, flexibility, control and power are developed versus the one dimensional approach of traditional strength training. 

So what does this mean for you?
Although most personal training clients are not sports specific athletes, Functional training will benefit you because it allows you to work in an environment that is challenging, and where your progress can take place on so many different levels, including Lean Mass Gain and Body Fat reduction.

Performing Functional movements will force you to concentrate on the stability of your joints and strength of your core systems so that you can perform the exercise smoothly and with perfect control.

If you want to read more.. click on to the follow two sites ?
www.eliteathletetraining.com/articles/article_26.aspxhttp://
www.chekinstitute.com/articles.cfm?select=11

Kind regards

Jason Hough

Personal Trainer

Renaissance Body Science Institute

Mobile ( 27 ) 763 970 284