2.4 Back

Efit 2.4

Back Workout by James Cummins

This is a complete back workout which works your entire back through multiple different angles and ranges of motion for maximum development.

Reps are high and rest intervals short allowing you to hammer your back (in a good way!) in less than 45 mins. Ideal for building muscle and losing fat.

Exercises:

  • Lat Pulldown (Overhand Grip)
  • Single Arm Dumbbell Row
  • Neutral Grip Pulldown
  • Low Row

Workout Circuit:

  1. Set 1 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Lat Pulldown (Overhand Grip) – 10 reps – Tempo: 3,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 4 – Single Arm Dumbbell Row – 10 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Neutral Grip Pulldown – 12 reps – Tempo: 2,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Neutral Grip Pulldown – 12 reps – Tempo: 2,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Neutral Grip Pulldown – 12 reps – Tempo: 2,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Low Row – 15 reps – Tempo: 2,0,1,0
  24. Rest for 75 seconds
  25. Set 2 – Low Row – 15 reps – Tempo: 2,0,1,0
  26. Rest for 75 seconds
  27. Set 3 – Low Row – 15 reps – Tempo: 2,0,1,0
  28. Rest for 75 seconds

The Efit app guides you through all exercises as laid out by our expert professional trainers, recording your entire workout as you progress.

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting – form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.

Trainer-Screen-Play-Log-1024x576

For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs from the pros on the Efit App.                   https://appsto.re/ie/d39C5.i

2.3 Chest Workout

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Chest Workout by James Cummins

This is a complete chest workout with a variety of different exercises and angles employed for maximum chest activation.

This workout utilizes high reps with relatively low rest intervals making it ideal for both losing fat and building muscle. This workout should take less than 45 mins to complete.

Exercises:

  • Bench Press
  • Incline Bench Press
  • Flat Dumbbell Press
  • Incline Dumbbell Fly

Workout Circuit:

  1. Set 1 – Bench Press – 10 reps – Tempo: 3,0,1,0
  2. Rest for 90 seconds
  3. Set 2 – Bench Press – 10 reps – Tempo: 3,0,1,0
  4. Rest for 90 seconds
  5. Set 3 – Bench Press – 10 reps – Tempo: 3,0,1,0
  6. Rest for 90 seconds
  7. Set 4 – Bench Press – 10 reps – Tempo: 3,0,1,0
  8. Rest for 90 seconds
  9. Set 1 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  10. Rest for 90 seconds
  11. Set 2 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  12. Rest for 90 seconds
  13. Set 3 – Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  14. Rest for 90 seconds
  15. Set 4 –  Incline Bench Press – 10 reps – Tempo: 3,0,1,0
  16. Rest for 90 seconds
  17. Set 1 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  18. Rest for 90 seconds
  19. Set 2 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  20. Rest for 90 seconds
  21. Set 3 – Flat Dumbbell Press – 12 reps – Tempo: 2,0,1,0
  22. Rest for 90 seconds
  23. Set 1 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  24. Rest for 75 seconds
  25. Set 2 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  26. Rest for 75 seconds
  27. Set 3 – Incline Dumbbell Fly – 15 reps – Tempo: 2,0,1,0
  28. Rest for 75 seconds

 

The Efit app guides you through all exercises as laid out by our expert professional trainers, recording your entire workout as you progress.

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting – form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.

Trainer-Screen-Play-Log-1024x576

For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs from the pros on the Efit App.                       https://appsto.re/ie/d39C5.i

5 Reasons you Might Not Be Getting Lean As Quickly As you Want to – by Matt Kelly

FIVE REASONS V.2

Here are 5 reasons you might not be getting lean as quickly as you want to (or think you should be!)

1) Inadequate fibre – eat LOTS of fibrous, cruciferous veg – Salads are not enough on their own.

2) You don’t train hard enough – How many of you leave the gym truly exhausted and sweating – It’s all relative. I see clients in Elite Training and Nutrition complaining about how sore and tired they are DURING a set of prowler push – You can’t be working THAT hard so?

In contrast I see one of my colleagues like Lindsey Doyle or Damian Darkar pushing a prowler and they can’t even talk afterwards – Let alone during.

You don’t need to train as hard as a world champion kick-boxer, but you need to find your TRUE limits – This is why personal training is so great ;)

3) There’s no variety in your training – The definition of madness is doing the same thing over and over and expecting different results…. Haven’t ran that body fat off on the treadmill in the last six weeks of repeatedly doing so? Haven’t changed your weights routine in two months….Well, why are you still doing it then?

4) You are too lenient on yourself on the weekend – As (world renowned strength coach) Charles Poliquin always says – Nobody ever ate anything by accident, nobody is going to MAKE you go out drinking, you’re the master of your own destiny, take ownership of that and decide what you really want out of your dietary decisions. A good week of eating doesn’t deserve a night of binge drinking and Domino’s – One will not offset the other.

5) Your body is inflamed and under stress – You don’t sleep enough, drink enough water, your system is acidic and not alkaline – Adequate recovery is every bit important as good quality training, feed your body, let it rest, find ways to reduce stress (see my article on cortisol here http://tinyurl.com/po9yod9) and exposure to toxins.

 

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Matt Kelly – Personal Trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.
https://appsto.re/ie/d39C5.i

The Do’s and Don’ts of Hydration

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Ensuring that your fluid intake is sufficient and comes from the right sources is an integral component of having a complete and healthy diet.  Whilst this may seem like an obvious fact, it is one that is lost on so many fitness enthusiasts who view their hydration as being separate from their diet plan – it’s not!

Of course it’s essential to focus on eating the right foods that will support your body in carrying out its intrinsical functions but focusing on hydrating your body through the right sources is just as important. Most people don’t consume enough fluids or/and get their fluids from beverages that are more detrimental than helpful to their body.

So let’s lay it out in black and white, what should you do and what shouldn’t you do with regards to fluid consumption?

DO – Drink Ample Amounts of Fresh Water Every Day

Gimmicky detox drinks are a dime a dozen these days but the fact of the matter is, nothing is better for your body than water. 8-10 cups a day is generally recommended although there’s no need to be overly dogmatic and it is important to remember that fluids and vegetables (which of course you should also be consuming an ample amount of every day) along with herbal teas and broth-based soups count towards your daily water intake so be sure to factor them in.

DON’T – Consume Commercially Prepared Smoothies

On the face of it, commercially prepared smoothies may seem healthy providing a variety of fruits; helping you towards your five-a-day not to mention giving a good dose of dairy. However, what they also contain is a high amount of calories and an excessive amount of sugar.

This doesn’t mean you have to cut out smoothies altogether if they are something you enjoy however, if you are going to have them, prepare it yourself. By doing so is that you can be sure exactly what’s going into it and use lower calorie, healthy ingredients, something you’re unlikely to find in commercially prepared smoothies which are often loaded with high-fat yoghurt or ice cream.

DO – Drink more whilst exercising

Whenever you sweat profusely, you lose water considerably faster than usual. This lost water needs to be replaced therefore whenever you’re doing intense exercise, it is important to increase your fluid intake.

As a rule of thumb, you should aim to drink one cup of water before exercise and then one additional cup for every 15-20 minutes of exercise that you do. If you happen to be exercising outside in a warm climate, you’ll want to nearly double this as the increased temperature will lead to increased perspiration during exercise.

DON’T – Rely on sports drinks

Most sports drinks are loaded with sugar and excessive calories that you don’t need. The main purpose of sports drinks is to replace electrolytes lost during exercise however, unless you are partaking in an endurance-based event, water will serve that purpose just fine.

If you are partaking in an event of this nature or doing a particularly long gym workout, then it would be appropriate to use a sports drink however, watch the sugar content.

DO – Count Calories of Any Liquids Consumed

Ideally, with the exception of home-made smoothies/shakes, one should avoid almost all beverages that contain calories. This may seem excessive however, the problem with beverages that contain calories is that most people will not consume less food after drinking them, so those calories simply get added onto their daily calorie intake, exceeding their targeted daily intake. This of course leads to unwanted weight gain. Calories consumed through food are significantly more satiating than those consumed through fluids, which is why sticking to water is a smart move.

DON’T – Drink Fruit Juice

What about fruit juices? Aren’t they healthy? This is a common misconception. Many people see fruit juice as a healthy option since it’s made with fruit but the problem with fruit juices is that they also contain excessively high amounts of sugar and as such, will spike blood glucose levels rapidly. This can in turn lead to unwanted weight gain and could even set you up for insulin resistance and diabetes. This is why you’re considerably better off getting your fruit intake from whole fruit and not fruit juices.

DO – Add Lemon/Lime to Your Water

If you find water more boring than refreshing and struggle to consume multiple glasses on a daily basis, try adding a slice of lemon or lime to that glass. Not only will this will add a nice hint of flavor, but both of these fruits are also great for detoxification purposes. Moreover, they won’t add any calories or sugar to the water, making it a perfect, low calorie choice to help you meet your hydration needs.

DON’T – Drink Diet Soda

Whilst diet beverages contain very few or in some cases no calories and are free from sugar, you still do not want to be consuming them on a regular basis. Why? Diet beverages contain a high amount of artificial ingredients including sweeteners and other additives which can over time, lead to side effects such as headaches and bloating and have even been linked with reduced bone density in some studies. It is not necessary to cut them out altogether just limit yourself to the occasional treat if you feel you have to have them.

Following these simple guidelines will help you to keep your fluid intake on track and leave you feeling considerably healthier as a result.

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.
https://appsto.re/ie/d39C5.i

Vogue Williams – 0.1 Gym Workout

Vogue - 0.1 Gym Workout

We’re REALLY excited to bring you the new Vogue Williams GYM workout.

Exclusively on Efit by Elite Training & Nutrition https://appsto.re/ie/d39C5.i

Let Vogue guide you through her simple yet extremely effective full body gym workout. Great for burning fat.

Try and stick to the tempo and the rest times to get the best results.

 

Optimal Weekly Program Layout:

Day 1 – Workout
Day 2 – Rest
Day 3 – Workout (Optional)
Day 4 – Rest
Day 5 – Workout
Day 6 – Rest
Day 7 – Workout (Optional)

Exercises:
• Goblet Squat
• Shoulder Press
• Single Arm Row
• Alternating Lunge
• Hip Thruster
• Press Up with Side Step

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting – form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.

Trainer-Screen-Play-Log-1024x576

For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs on the Efit App.                                                   https://appsto.re/ie/d39C5.i

Vogue Williams 0.1 Home Workout

Vogue - 0.1 Home Workout

We’re REALLY excited to bring you the new Vogue Williams HOME workout.

Exclusively on the Efit App, free to download here  https://appsto.re/ie/d39C5.i

Let Vogue guide you through her full body home workout. Ideal if you’re pressed for time and cannot make it to the gym. Each session should last between 22 – 25 mins.

Try and stick to the prescribed tempo and the rest times to get the best results.

 

Optimal Weekly Program Layout:

Day 1 – Workout
Day 2 – Rest
Day 3 – Workout (Optional)
Day 4 – Rest
Day 5 – Workout
Day 6 – Rest
Day 7 – Workout (Optional)

Exercises:
• Squat
• Raised Press Up
• Lunge
• Tricep Dip
• Hip Thruster
• Press Up with Side Step

Tempos & Tutorials:
Each exercise comes with its own tempo and video tutorial to help you make your workout as efficient as possible. Please remember that it’s not all about the weight you’re lifting. Form and tempo are just as important. Select a starting weight that is challenging but allows you to follow the prescribed tempo while maintaining proper form.

How it Works:

Once you have purchased a program that suits your ability, all you need to do is go to the ‘TRAINER SCREEN’ and select your workout.

Trainer-Screen-Play-Log-1024x576

For a more detailed tutorial and an overview of the additional features on the Efit App, please read our in-depth tutorial. http://total-efit.com/efit-app-trainer-section-how-it-works/

Find more of these interesting workout programs on the Efit App.                                         https://appsto.re/ie/d39C5.i

Comfort Food – Friend or Foe? by Matt Kelly

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We’re a funny bunch us people. We lament the shape we’re in… and we attribute positive feelings to the foods which lead us to to be unhappy about the shape we’re in… weird….

I am firmly of the opinion that as soon as you can see through the complete fallacy that eating certain food types and groups makes you ‘happy’ or ‘feel better’, you are somewhat on the road to success. Most people have some form of abstract reasoning when it comes to happiness, it’s more than a series of chemical responses, triggered by neuro transmitters – right?

So why do we bury our heads in the sand and so readily rely on chocolate or alcohol or whatever it may be to make us feel ‘happy’ when we all know it’s just a temporary chemical state!?

Being content with your own body and the work it might take to get there has a much greater permanence to it than being content because you’re full of fast food or sugar. Remember this FACT next time you feel like you NEED something which isn’t ideal for your cause!

 

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Matt Kelly – Personal Trainer

mattkellypt@gmail.com

00353876921625

https://www.facebook.com/MattKellyPT

Get more of these interesting articles and plenty of workout programs from pros on the Efit App.
https://appsto.re/ie/d39C5.i

Eoin Fitzgerald Bio

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Eoin is the only member of the Efit team who isn’t a qualified health professional. With the help of James Cummins and the team at Elite Training & Nutrition he designed the Efit app based on what he needed and couldn’t find in other fitness apps. So the app itself is designed by an end user with the workout programs written by a top fitness professional. Eoin’s story explains how the Efit app came into existence….

 

At a younger age I was always very fit – from primary all the way through secondary school. I was naturally skinny and found it virtually impossible to put on weight no matter how much I ate. A very high metabolism coupled with my participation in sports ensured the weight stayed off.

Things changed when I went to college, my metabolism slowed and sports soon took a back seat to an unhealthy college lifestyle of too much beer and too much fast food. In my 4 years in college I went from 175 pounds (12 ½ stone) to 230 pounds (16 ½ stone). My unhealthy lifestyle continued through my mid-twenties, where I fell into the life of “living for the weekend” where I would drink way too much and although I occasionally tried to eat healthy I didn’t have a clue about proper nutrition. For example, I was sure that my usual chicken fillet baguette for lunch was a healthy choice…. (it wasn’t).

I decided that joining a gym would solve the problem. Although I had the best of intentions when I joined, I didn’t actually know what to do when I got there. I was the guy who would walk into the weights room and sit down at the first machine or bench that was available and take it from there. I was too macho (embarrassed) to ask an instructor for help or a workout plan. I instead continued with intermittent visits to the gym for 4 years with no plan and literally no results.

In my late 20’s as a new year’s resolution I decided to make a conscious effort to get fit – at this point my “living for the weekend” had begun to affect my work and my relationship with my girlfriend. My life was in a rut to put it mildly. I decided to give up drinking and really make an effort to lead a healthy lifestyle. I went from one extreme to another and began a strict diet of 1800 calories and ran 5km every day. I found a workout on the internet, took it down in the notes section on my phone and followed it exactly. I initially got great results, I lost 35 pounds (2 ½ stone) in 12 weeks but the strict regime was unsustainable. I was tired, irritable and suffered from severe headaches throughout.

For the rest of the year I stayed active and continued to go to the gym at least once per week but gradually put some of the weight back on as beer (albeit much less than before) and bad food choices made its way back into my diet. In January I decided to repeat the same formula as I had used the previous year – the same workout, and the same diet. I was pretty surprised when I didn’t get the same results. This was very frustrating, it turns out the fact that I had been doing the exact same workout with the same weights was inhibiting my progress – my muscles had gotten used to the exercises and the weight that I was using. I was exercising my muscles but I wasn’t training them to become stronger or indeed burning the fat which would fuel this change.

I had never used a personal trainer before as I couldn’t afford one but I decided to call James Cummins, a childhood friend who is a personal trainer and owns the Elite Training & Nutrition Gym. This was one of the best decisions I’ve ever made. He was able to answer all of the questions I had and explained to me “why” certain things worked and others did not. He gave me a workout plan to follow and I began training in his gym. I would record my results in a notebook which he would review at the end of each session. If I was able to achieve the target rep range on an exercise he would increase the weight slightly for my next session. These small increases each week enabled me to become much stronger, building muscle while burning body fat.

The three things that I was to focus on were form (maintaining the right form for each movement), the weight on the bar (can neither be too easy nor too challenging) and finally tempo. The introduction of tempo was new to me, each exercise had its own specific tempo to the movement.

For example, the Bench Press at a tempo of 3-0-1-0:

  • 3 = Three seconds of the eccentric phase (lowering of the weight). e.g. lowering the bar to your chest.
  • 0 = Zero seconds of a pause at the bottom of the movement. e.g. when the bar is at your chest
  • 1 = One second of the concentric phase (lifting of the weight). e.g. lifting the bar from your chest and straightening your arms.
  • 0 = Zero seconds of a squeeze (squeezing the target muscle) at the top of the movement.

This took a bit of getting used to but ultimately helped me to get much stronger, much quicker than I had in the past – by the end of the first program I was lifting 10kg/22lbs heavier on the bench than I could when I started. As it was explained to me, your body doesn’t magically know what weight you’re putting on the bar – it only understands that certain muscles are under tension and that these muscles need to respond, they need to get stronger in order to handle this tension. By adding this to my workouts I was progressing much faster than simply getting through the reps as quickly as possible. I changed programs every 4 weeks so that my body didn’t get used to the “same old routine” like it had in the past. (I still change programs regularly now, at least once every 6 weeks).

The nutritional plan was also a (pleasant) surprise for me. I had it ingrained in my head that the only way to lose fat was to adopt a low fat and low calorie diet. This wasn’t the case at all – James explained that I needed the calories in order to perform to the best of my ability and the best place to get this energy from was healthy fats. I began following a wholefood diet of fatty cuts of meat (steak, lamb, pork etc.), some nuts (almonds, walnuts & hazelnuts) and as much green vegetables as I wanted. I had 5 evenly sized meals and drank 3 ½ litres of water each day. It was all very simple with no calorie counting required. I reintroduced carbs (rice, sweet potato etc.) after an initial 2 week period without any carbs at all – I would only eat carbs after a workout along with some lean meat (chicken, turkey, lean mince). I didn’t even have to give up alcohol, “life is for enjoying” James said, “as long as it’s in moderation and doesn’t affect your training, a few drinks while relaxing with friends is encouraged”.

I felt amazing. One of the noticeable improvements was my mood, I was now always in good humour with a very positive outlook on life. Things that once stressed me were now easy to deal with. Motivation was another, I found that I was more focused in work, my new healthy lifestyle coincided with a new drive to succeed, I actively went out and got new clients and did a better job for existing ones. Also, my sleep – I was used to waking up a number of times throughout the night but now found I slept soundly every night of the week.

Life was just easier (better) in general. So much so that I called James up one day and said we need everyone to feel like this or at least give them the tools to feel like this. We decided to take the methods that had worked so well on me and apply them to an iPhone app.

I thought back to when I would walk into the gym without a clue. I took all of the things that helped make my life easier in becoming (and remaining) fit and healthy and included them – what I really needed to know back then was what to do and how to do it. So that’s what we’ve aimed to achieve, a blueprint for users to become fit and healthy. They obviously still need to do the work but we’ll give them the perfect plan to follow.

The internet is a great place to find information on all aspects of health, but unfortunately there is also a lot of incorrect information to be found. For this reason we’ve added a blog section with articles on training, nutrition and lifestyle written by professionals so users can be confident that what they’re reading is of genuine benefit to them.

For a version one app I think we’ve done well, there are still some improvements that we’d like to make and features that our initial budget wouldn’t allow, but we’ve come up with something that is very useful. I use it myself in the gym and find that it makes my workouts easier and more effective. Having the workout (with reps and sets of each exercise) to follow is brilliant – it’s like my very own instruction manual for the gym. The video tutorials along with the exercise specific rest times (the rest timer starts automatically once I’ve logged my results) are a huge help as is the ability to see my previous workouts in the results section. The Efit app is more than just a bank of exercises or a calorie counter – it gives you your workout plan to follow (tells you what to do) and actually guides you through it every step of the way (shows you how to do it) which is what we set out to achieve. It won’t replace a personal trainer but it’s the next best thing.

 

Eoin Fitzgerald

Co-creator of Efit App

Pork Yuk Sung Recipe by Lindsey Doyle

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As an alternative to your usual take away, this tasty low-carb dish takes about 15 mins to prepare and costs 1/3 of the price you will pay in your local takeaway.

Ingredients:

  • 400g pork mince
  • 2 garlic cloves
  • 2 onions, chopped
  • 100g mushrooms finely chopped
  • 150g spinach
  • 1/2 head of cauliflower
  • For serving:
  • 1 head of iceberg lettuce

Directions:

  • Heat some coconut oil in a wok/ pan.
  • Add the onion and garlic and fry until the onion is soft.
  • Add the rest of the ingredients except the cauliflower.
  • Stir fry until the mince is cooked to your preference.
  • Take off the heat.
  • Grate the raw cauliflower in on top of the mixture and stir.
  • Wash and separate your iceberg lettuce leaves and serve as photographed above.
  • Enjoy!

 

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Lindsey Doyle – Personal Trainer

Email: lindseydoyle@gmail.com

Phone number: 00353857218478

Website: www.lindseydoylept.com

Facebook: facebook.com/lindseydoylept

Instagram: @lindseydoylept