Foam Roller Product By Live Show
Mar 5 at 7:07pm by bodybuilder
Foam Rollers are presented in two different densities. We include the soft roller and the hard roller.
You may find that some of your clients find the hard roller to be just a little bit too uncomfortable to initiate with, on the other hand what i have a tendency to find is that distinctive muscles react to distinctive rigidity of foam roller so a mixture of the two is almost certainly what most people actually need.
So the soft roller for beginers which eventually improvement on to the hard roller or doubtless better still comprise them together and then different muscle groups will take action in distinctive ways.
Traditionally, foam rollers have been used by sports therapists, physiotherapists and athletes.
They comprise been used as a device for treatment but were now preliminary to realise the benefits that be capable of be gained as a preventative instrument to ultimately get rid of firm areas inside the muscular kenetic chain.
The way a foam roller works is infact incredibly extremely easy, what you cover to do is apply pressure to the foam roller against muscle tissue.
This miniature show is about to enlighten how it works. All i require to do is rub my body weight alongside the foam roller and as i move i can actually feel the rigid spots surrounded by the muscle. If i alter my body a modest bit and rub in a distinctive spot, i will find that there are tight spots throughout this calf muscle. These stiff spots just would not be addressed by doing customary static training, so what the foam roller enables me to do is to pin point the stiff spots and efficiently rub out the rigidity. You be capable of do this in varous places throughout your body and as you get additional comfortable and confident you can start to concern more pressure.
There is a number of typical movements that you be able to go through but what you will find is that distinctive consumers will include diverse amounts of tightness all through there body so you can discover that you will gradually affect more resistance to a muscle as you launch to see improvements.
So successfully the foam roller is a deep tissue massage that you concern yourself. Almost all athletes actually use the foam roller as part of their integrated warmup.
In the end we all include to accept that we cover imbalances all the way through our body. Now these imbalances be capable of be caused by failing but be able to as well be caused by tighness so operational with the foam roller – pre workout – pre exercise know how to actually make straight out that kinetic chain before you actually initiate to do any intensity. So think about areas that are naturally firm. Hamstrings, calf muscles – and start to stumble on positions that will be ultimately rubbing those muscles.
So here we will be getting deep into the hamstrings. If i turn around onto my side – particular hot spot for runners – if i’m moving the foam roller, i be capable of target distinctive areas of muscle and what you will stumble on yourself and with your customers is that everyone is going to feel rigidity in different places. So people really enjoy this feeling and various people know how to stumble on this a miniature uncomfortable to begin with. I think its a dreadfully progressive piece of equipment.
What you include to appreciate is that there is a bit of a learning curve and for a number of people just leaning on the foam roller there going to feel a reaction and there going to feel pressure inside those muscles so be progressive and be gradual with the amount of resistance that you put through. For various people this will be amazingly comfortable, for others it will be finding tightness that they just didnt realise was there so be sympathetic and be progressive.
You be capable of use up alot of time operational with one of these but i stumble on its best to use it in short bursts, so that you stumble on the stiff spots, rub them out and then go back to them at a later date. eventually you will discover that they just no longer exist which proves that the foam roller is doing its job.
When they no longer exist, dont end using it because then you be able to begin using it as a preventative instrument.
When you first show foam rollers to your clients, i guarantee that there going to look at you and say “are you sure”, but if you start them off on a extraordinarily progressive comfortable fassion then i assure you that it will be one of there favourite components within the warmup because there going to feel very quickly – the results and there too going to get a quick learning curve because there going to initiate to feel the stiff spots and fing new ways of rubbing them out.
Its that easy. So what you will find is that if you break your clients in gradualy by taking them through exceptionally easy, quite soft rubbing actions, they will dreadfully quickly become a fan of the foam roller. So look at your consumers, try and stumble on out where there tense spots are and then target there spots and target there integrated warp up.
This one here for the hip flexes for illustration are going to be great for people who finish alot of time at a desk who are going to comprise stiff hip flexes and are really going to feel it when they first initiate. When they get supplementary comfortable initiate to seek out additional stiff spots inside there chain and work on them.
Related Articles
- Women’s Muscular Calves- How to Build Slim Calves | Gain Muscle – Build Muscles – Muscle Fitness
- Foam Roller Product Channel With Live Display | Surf Gear
- Killer Home Chest Workout | isit1234567890yet.com
- آسمان پژواکی از آبی درونت است؛ » بایگانی بلاگ » Limb-girdle Muscular DystrophyPost your experience
- What’s the best lower body muscle building workout? | Bodybuilding Exercises and Workouts
- Foam Roller Product Channel Via Live Demonstration | Cool Pool Slide
- Foam Roller Product Channel With Live Demonstration
- Pulled Muscle Treatment: How To Deal With Pulled Muscle Pain | Yoga Health Benefits
- Calorie Density: key to losing weight
- A Walkable Grocery Thought Experiment «
- Prevalence of Livestock-Associated MRSA in Communities with High Pig-Densities in The Netherlands :: Elites TV
- Cheap Tools Shop : Premier Paint Roller 9″ Foam Roller Cover
- Is using a foam roller as effective as going to a masseuse? | For Beginners Only
- Foam Roller Product Lead With Live Show
- The Foam Roller ……….. Should You Give It A Try? | trackmom.com
- How To Build Your Muscle Quickly|Develop Your Muscle Mass Fast With High Intensity Workouts|Build Your Muscle Mass Quickly Using Vince Del Monte’s Fitness Program|Vince Del Monte Fitness Program Review|The Ultimate Muscle Building Workout
- How to exercise groups of muscles weightlifting to see a gain in weight « The HGH Outlet
- Elliptical Fitness Crosstrainer » precor efx 5.33 premium series elliptical fitness crosstrainer
- Building Lean Muscle Mass | Gain Muscle – Build Muscles – Muscle Fitness
- ROD 030510 | next level performance
Sauna Bathing-An Ancient Past Time
Feb 27 at 3:03am by bodybuilder
Sauna bathing is an ancient past time although the activity is quite popular in the modern world as well. What is it that makes the sauna such a timeless pleasure?
The purpose of a sauna is to provide wet or dry heat sessions that promote both relaxation and perspiration.A bather, or group of bathers, can gather inside of a sauna to experience temperatures as high as 80 degrees Celcius or more. Saunas are very relaxing, and tend to make users sweat. If water is poured on the hot stones, steam is produced which makes the sauna moist. The sauna is loved not only for it’s relaxing properties, but also for improving the immune system and helping detoxify the body.
The word sauna simply means a traditional Finnish bath. In ancient times, saunas were small dwellings dug in the bottom of hills and slopes to keep people warm in winter. The sauna consisted of a fire wherein stones were heated to high temperatures, then doused in water to release steam heat.The heat would be so strong that often people would undress when this was done.
Over time the sauna evolved to include a metal woodstove with a chimney. Although the temperature was generally set somewhere between 70 and 80 °C, a traditional Finnish sauna could sometimes get as hot as 90 °C. Steam vapor was also generated by spraying water onto the heated stones. The steam vapor and high heat caused bathers to sweat a great deal.
Often the Finns would use a ‘vihta’, a bundle of birch branches with fresh leaves, to gently swat themselves and other bathers to improve the experience.Many bathers continue to practice this today because the vihta stimulates the pores and cells, therefore improving blood circulation. Also, the pleasant birch scent aides in relaxation.
Saunas relieve stress in two ways. One is the natural relaxation you’d experience when spending time in a dry or wet sauna. When the sauna heats your skin, it helps to detoxify your body by making it sweat out more harmful toxins than you would have without its aid. Removing these chemicals helps your body fight stress and feel healthier
The opening of the pores also makes it easier to remove toxins from the body. Toxins travel through your sweat glands and are released with your perspiration. As noted earlier, a sauna creates a high amount of perspiration and therefore is excellent for detoxification
Finns utilize home saunas on a regular basis, and saunas are lauded thoughout Finland as the best, most natural way to cleanse oneself both in body and mind. Then and now, the sauna remains a key component to healthy living in Finland. Families often bathed together in home saunas, and in the past Finnish women often gave birth in saunas.
Finnish migration to other parts of the world aided in the dissemination of information about saunas, how they were made and used and their many benefits. This enabled individuals from other cultures to learn about saunas and use them, and it paved the way for future advancements such as electric sauna stoves and far infrared saunas, which became very popular. Today, the sauna is recognized and enjoyed globally, and continues to be enhanced both aesthetically and functionally.
Body Envy Boot Camp – Experience Results!
Feb 1 at 12:12pm by bodybuilder
Body Envy Boot Camp is the most popular way to lose fat, lose weight, and stay fit in a fun environment! Body Envy Boot Camps are done outside and in large groups while it gives you a new body. Say so long to the mundane routine of the gym, and hello to the positive and encouraging atmosphere of Body Envy Boot Camp.
At boot camp you will experience head o toe training. By combining different exercises such as strength training, cardio, body weight exercises, and endurance training, you reap greater results due to working major muscle groups at the same time. On that account, you see results quickly. This helps you to burn lots of calories and work your whole body in a shorter amount of time as well as maintaining your ideal weight.
There is also structure and motivation at Body Envy boot camp. There is nothing for you to plan out, all the prep work has been done for by the camp trainer. The camp instructor is always available to offer support and motivation to help spur you on. Also, some women are self-conscious about their bodies and working out at a women’s only camp makes everyone feel comfortable joining by themselves or with a friend. By being women only, it provides women with extra support and allows them to bond with others who have similar fitness goals. It’s less intimidating and more welcoming especially for women of all shapes and sizes.
You can expect to see results! It takes effort and consistency on your part, but combine that with the total camp experience and you will see changes in your body. Replace fat with healthy muscle, replace the jiggle with toned muscles, and replace being tired with lots of energy. When you ad up all these elements of camp, it leads to a healthy lifestyle in all areas of your life. Especially working out boot camp style, women are finding out that they actually enjoy it. The one thing you can expect from Body Envy Boot Camp is the results you will see.
See what Body Envy Boot Camp has to offer you, experience what other women are experiencing Chandler Boot Camp style!
Bright Scope of Chiropractic Care
Feb 1 at 12:12am by bodybuilder
What for Chiropractic Care is?
A common misconception that people have of chiropractic care is that it is intended only for patients with spine or back pain problems. Therefore, when they experience some form of dysfunction on their body, they do not normally consider chiropractic care at all. On the contrary, chiropractic care addresses a large variety of health or medical concerns. Chiropractors undergo intensive training that enables them to have the skills and knowledge to treat a wide variety of health conditions.
There are also specialized branches of chiropractic careavailable if you want to provide specific relief for a condition. To deal with the problems of infants, kids, and pregnant women also there is a branch in chiropractic care. It is important to create awareness about the conditions that chiropractic treatment is able to address in order for you to realize that it can help resolve any medical condition you might be experiencing.
Back Pain Problems
This is one of the most widespread form of physical or health complaint shared by majority of the population given the nature of jobs these days. This is also one of the most common condition being treated by chiropractic care and about 65 to 70 percent of patients being treated by chiropractors are suffering from back pains.
Pain In Head and Neck
Next to back pain, here is the most common condition treated by chiropractors. These two conditions often appear together and is therefore treated using the same method of manual adjustment on the neck or cervical spine.
Headaches/Migraines
It wasn’t until recently that more and more people are discovering chiropractic care to be an effective treatment for migraines or headaches. Its popularity is growing very fast because no drugs are used in this type of treatment. Chiropractors perform spinal adjustments, in the cases of migraines or headaches. One way that chiropractic care addresses the problem of headaches or migraines is through proper management as one attains more balance in their neck and spine, which are the main causes of headaches.
Asthma
Asthma is often caused by neurological imbalance or any form of physical restriction suffered by a patient. Chiropractic care such as spinal adjustments have been identified to be an effective method of providing relief for over-sensitivity in a patient’s body.
Enuresis or Bed-Wetting (For Kids)
Young chidren ranging from ages 4 to 5 often suffer from bed-wetting experiences. This often results to feeling of distress to the child and their parents. Good thing is, chiropractic treatment has been identified to help relieve cases of enuresis and a great majority of patients who underwent the treatment show major improvements.
Infantile Colic
Colicky infants are at risk of developing spinal joint misalignment. It can be caused by spinal problems, is the opinion of several chiropractors who have conducted research on it. Colicky infants who have undergone chiropractic treatment have exhibited effective results. In fact, parents have related that chiropractic care has enabled their baby to develop a regular sleeping pattern and elimination of colic symptoms.
Indigestion
Any form of digestive disorders can also be treated with chiropractic care. Most treatments involve lower back adjustments and it has been known to restore normal digestive functions, thus relieving patients from constipation, IBS, or indigestion.
Blood Pressure
For individuals suffering from high blood pressure, gentle adjustments are applied onto the upper neck. Doing so has determined to provide relief from blood pressure and results are more evident among older patients.
Are You Looking For Fast/Quick Weight Loss?
Jan 25 at 5:05pm by bodybuilder
Except the sun and the moon, everybody appears to be in an exceedingly hurry!
We will predict by mathematical calculations the time of sunset after one thousand years and the time of moonrise on the same day. Through calculations, we have a tendency to will predict it nowadays! The natural forces are not in a hurry! Everything is unfolding as it ought to! In a very set pattern! Nature evolves with a methodology and it is in not in a hurry to prove and disprove anything!
You do not learn something from nature, though you’re a half of the nature! Once you disobeyed the laws of nature and went on an eating spree, you never thought of the consequences—that your body can grow and expand sort of a Bo-tree one day. Currently you want a fast/ quick weight loss program!
Higher late than never! You have got woken up at the right time! Can you ever achieve by weight loss that image-perfect figure, that was you 20 years ago? fYour goal is achievable, provided you create sure firm choices!
A morning-walk schedule is best to begin with! On the primary day, you’ll feel tired! On the second day, you’ll feel extremely tired! On the third day, you are certain to possess joint pains! On the fourth day, your weak can power, may advise you—okay, please skip these days’s schedule -sleep for an additional two hours! And you’ve got ignored this advice and had a pleasant walk- your will power is gaining ground and stabilizing!
When you’re walking alone, so, you know that you are walking. There’s another kind of walk, one in which you do not understand that you are walking, and nevertheless could be a double-profit scheme! Your ever trustworthy dog! Dog possession nearly doubles the number of your time you pay in your walks!
By now, you want to have shed some grams of your weight, if not some kilograms! Well done! You can think regarding the realms of higher adventures now! Scan and understand the texts like Ashtanga Yoga and Bikram Yoga. The procedure is foolproof ! Ashtanga Yoga was authored by a realized soul and hence, undoubtedly faultless!
Our eating menu need not be that intensive and contain matchless spices! Simply return to your own history—human history! Life at the sooner stages wasn’t all that complicated! How did our ancestors cook before the advent of fire? Look at the animals -they eat raw, that that is available in nature and consistent with their own nature! Solely man has taken to the habit of cooking! Do animals have these many diseases and thus several hospitals? So the cases of obesity among birds and animals are rare!
Man, discover yourself! Ponder deeply! Fast and quick weight loss is a chance within your range!
What is the fastest way to lose weight? This is a question millions of fat and obese people ask all the time. Get the answer at this site: fastest way to lose weight. Losing weight is like mathematical formula, in order to lose weight you need to burn more fat than the fat you consume. Read and learn more at fastest way to lose weight.
What is Cleveland Clinic Diet?
Dec 27 at 3:03pm by bodybuilder
The Cleveland Clinic Diet is a low calorie diet program which lasts three days. During this short period of time, dieters are given promise to lose up to 10 pounds, only if they adopt this demanding dieting program. Nonetheless, this diet in particular refers to dieters who are too fat so as help them lose weight before they go to heart operation.
Cleveland Clinic diet program implies three days of restricted taking of food and 4-5 days of normal eating without any exercises. It ensures that your blood pressure and cholesterol level will fall, and that you will obtain a more tonic body. Thanks to a decrease of cholesterol and low blood pressure the chances of getting a heart disease will entirely be reduced.
When you decide to stick to this strict dietetic plan, you are demanded to take specific foods in precise portions. Needless to add, you shouldn’t overeat. After three days, you are allowed to return to your normal eating regime but only in the following 4-5 days. Your limited intake of food will speed metabolic process to burn down more fats which will help you lose weight totally.
The purpose of alternating 3 days diet with 4-5 typical eating days leads to storing the fats your body has lost in the period of three-days diet program and it also prevents you from starvation. Extreme low calorie ingestion for three days makes your body lose weight and activates your metabolism exsposing your body to a ketogenic response.
Essentially, the weight loss is induced by the loss of bodily fluids rather than fats. In the period of three days of the diet, the dieters may consume 1000 calories with the consumption of tuna. Together with practicing workouts this weight loss diet will render outstanding results in the long run. To sum up, you have to bear in mind that successful losing weight means a specific knowledge on this matter and, first and last, endurance.
5 Things Your Coach Probably Doesn’t Know About Improving Your Vertical
Dec 27 at 3:03pm by bodybuilder
If you want to understand how to increase your vertical jump, then there are 5 keys that are emerging as crucial steps. Numerous coaches, even professionals, are not up-to-date on the significance of these new coaching techniques.
Here’s how you are ableto improve your vertical jump, irrespective of if your sport is baseball, volleyball, football, or basketball.
Targeted Weight Coaching Plan
This is often an essential element of increasing your vertical jump. If you’re training now, you’re perhaps functioning against yourself. A good amount of coaches plus trainers teach you to work to fatigue. Muscle fibers do not fire partially. They work absolutely or not at all. That suggests that, if you’re lifting to exhaustion, you are not activating all of the muscle fibers you could be. You want to start treating each rep as an event to maximise.
Targeted Plyometrics Program
Your power can do very little to help your vertical jump if you do not improve your quickness as well. A easy weight training program is not enough; you must redesign your regimen around improving your speed.
Explosion not Endurance
One of the most significant aspects of learning how to increase your vertical jump is to concentrate on explosion instead of endurance. You must not perform plenty of sets with many of reps, or run extended distances to create strength. Endurance training will make your muscles strong and slow. You need to change your program so that you simply train the identical way you wish to perform.
An Outstanding Recuperation Plan
Throughout training, your muscles are torn down. During the recovery time, here muscles are built back up plus you must have an exceptional recuperation plan to be in a position to get the results you want. It isn’t enough to merely follow a weight training program. The good athletes are giving recuperation just as much thought or more.
A Quality Diet Program
This is one of the most overlooked aspects, but it is also awfully important. You would like to learn what to eat and how to mix foods to extend your vertical jump for the best performance.
Sadly, terribly few programs out there these days are specifically targeted to these five essential elements of an effective vertical jump training program. You must have each one of these ingredients to get the results you would like to perform more efficiently.
Using new discoveries, you can considerably improve your vertical leap, ratchet up your reaction time, and dominate your opponents in a short time.
To get the most out of your vertical jumping exercises, you must consider a vertical jump training program. Check out these Vertical Jump Program Reviews to see which are rated the best and to find more information on How To Jump Higher.
What is Cleveland Clinic Diet?
Dec 27 at 3:03pm by bodybuilder
The Cleveland Clinic Diet presents a low calorie dieting plan that lasts three days. In this short period of time, patients are given promise to cut up to 10 pounds, provided that they adopt this rigorous dieting plan. However, this diet particularly refers to dieters who are overweight so as help them lose weight before it happens that they must go to a heart surgery.
Cleveland Clinic diet plan implies three days of controlled consuming and 4-5 days of standard eating without any exercises. It ensures that the level of your blood pressure and cholesterol will fall, and that you will obtain a more tonic body. Because of a decrease of cholesterol and low blood pressure the prospects of getting a heart disease will entirely be reduced.
If you set your mind to stick to this rigorous dietetic plan, you are demanded to consume special types of food in precise portions. Additionally, you shouldn’t overeat. After three days, you can get back to your standard way of eating just in the next 4-5 days. Your restricted consumption of food will speed up metabolic process to burn down more fats which will help you lose weight radically.
The purpose of exchanging 3 days diet with 4-5 typical eating days leads to storing the fats your body has wasted in the period of three-days diet program and it as well prevents you from starving. Extreme low calorie ingestion for three days makes your body reduce weight and triggers your metabolism exsposing your body to a ketogenic response.
Fundamentally, the loss of weight is caused by the bodily fluids loss rather than fats. In the period of three days of the diet, the dieters may receive 1000 calories including the eating of tuna. Together with practicing workouts this weight loss diet program will render great results in the long run. In the end, you have to remember that successful weight loss requires a particular knowledge on this topic and, most importantly, endurance.
Methods of Calculating Body Fat
Dec 8 at 10:10am by bodybuilder
There are four basic methods to calculate body fat. These are Home Body Fat Scale, Navy Method, Hydrostatic Weighing and Skinfold Caliper but we will pay attention to topmost three, most ordinarily employed.
Home Body Fat Scales technique measures the level of body fat by Biometrical Impedance method. By this technique an enormously low voltage stream is released through our body and the opposing stream is calculated. Upon reaching the result and making a comparison with the actual body weight, the precise percentage of body fat is found.
This technique of calculating body fat may supply some errors, because our body resistance is affected by a variety of factors that produce some current along with body fat, like the body water, electrical waves of heart, skin temperature, skeletal muscles, and physical work out. To overcome this impediment an individual need to relax for 4-5 hours and avoid any exercise 12 hours prior to the method applied.
Skinfold Caliper is another useful method to measure body fat carried with the usage of calipers. This is the cheapest technique for calculating body fat. Nevertheless, in order to accomplish the best results, the procedure should be performed well by a professional
Hydrostatic Weighing, previously known as under water weighing, is the most correct method to measure body fat, only if you supply a hydrostatic weighing tank. It is obligatory to know Archimedes Principle in order to grasp this technique. It would be even better if you knew some physics, too. The mass of your body is calculated by measuring the amount of water that you relocate while you are in the water. It happens due to the fact that the amount of water relocated when the body wholly or partly comes into the water is equivalent or proportionable to that body weight. Depending on the body density, the method calculates body fat. The only problem that may appear is how to find a hydrostatic weighing tank.
But in the main, the most important question is why bother calculating body fat?
An important component part of a booming weight loss diet plan is body fat. Once you make a decision to begin with a diet it is inevitable to understand scientific prospects of your weight loss program. That means you have to know the stock of your body fat and how much time it involves to recede some part.Also, you need to receive information about the number of calories you have to lose for achieving the goal. How to calculate body fat correctly is the first and most important step in your survey of weight loss goals.
How does Hoodia Work?
Oct 24 at 10:10pm by bodybuilder
Hoodia is an appetite suppressant that aids the weight loss. This is a plant full of juice and looks like a cactus; it is largely found in the deserts of Africa. It is available to be consumed in the form on powder, tea, concentrated liquid and capsules
Hoodia appears to be one of the most promising products that can facilitate weight loss. Many manufacturers and marketers have dumped a large number of hoodia products in the market stating that they contain 100% pure hoodia. Unfortunately you will find that these products are either inferior or adulterated; it is also possible that these products contain no hoodia. In fact many of the products use cellulose or plant fillers such as aloe in these products. If you are keen to have diet pills that are effective you must ensure that they contain genuine, strong and pure hoodia.
You can easily find out the genuineness or otherwise about a company involved in the manufacturing as well as marketing of products containing hoodia gordonii; however, this requires a bit of research and further investigation from your end. It is possible to research and investigate the company manufacturing and distributing the products containing hoodia gordonii. Some companies are honest, maintain integrity, and make genuine efforts to buy authentic hoodia gordonii from authorized sources so that customers can benefit from their products. The second set of players sells fake hoodia gordonii or products containing no hoodia at exorbitant prices thereby making very high profits. People looking for the cheapest possible weight loss option are the ideal candidates for such companies.
Hoodia is a plant that is endangered and rare and you have to follow a number of regulations that are associated with the import of this plant and also test the effectiveness of the product offered. You must save money to buy a genuine product; do not purchase hoodia products sold below per bottle. You might also come across another product by name Hoodia Gordonii Plus which has garcinia cambogia (50 milligram) as ingredients; it increases the fat burning ability of your body. It also includes 250 mg of magnesium, and 50 mg of tea extract for their distinguished properties.
It is important to realize that there is no magic pill that is available for melting the fat in you and this includes pure hoodia gordonii. The diet has to be planned so that there is less consumption of calories, and include lots of fruits, vegetables, whole grains, and healthy fats in your diet. It is also essential to perform exercises such as aerobics, walking, treadmill, jogging, swimming and elliptical training at least 3-4 times in a week.
You will find that the supplements hoodia gordonii marketed are having different concentration. There is difference in the metabolism of every individual and hence the dose taken should be suitable for that individual. It is a good idea to start slowly, and take one capsule each day initially, and consume at least 8 glasses of water daily, and exercise for 30-40 minutes before meals.
In order to reap the benefits of taking supplements of Hoodia Gordonii you must consume it at least for a period of two weeks. It must be taken consistently, before meals with plenty of water, because hoodia reduces the sensation of thirst that may cause dehydration.
RECENT COMMENTS