Monday, April 25, 2016

How to Identify Your Hair Type

The first step in finding a style to suit you is to understand yo u r  hair type. Deciphering a few key terms and knowing  how they relate to your hair will not only help you choose the  right styling products, but also to work out why your hair behaves as it does, and why some styles, cuts and colouring techniques will work better than others.

If you regularly blow-dry or straighten your hair, or use a styling product every day, it may have been a while since you really looked at your natural texture. Allowing your hair to dry naturally will show you what it looks like when left to its own devices – and will help you care for it accordingly.

Step 1
Wash your hair with a shampoo designed for a ‘normal’ hair type, but don’t use conditioner.

step 2
After blotting gently, allow your hair to dry naturally, without using a dryer or towelling too roughly.

Step 3
Once your hair is dry, look at your natural texture. Is your hair totally straight or is there a slight kink? If your hair has waves, how many are there and are they loose or defined, regular or random? If you have curls, are they loose or tight, spirals, S-shaped or zigzag, or bouncy  or stiff? Perhaps you have a mixture of textures? If so, what’s the  overall effect?

The natural texture of the top image is straight, silky and fine. The hair texture of the bottom image seems porous, with a natural curl.

Step 4
Has frizz formed, or does your hair seem fluffy? Does it have a natural shine, look dry and dull, or is it a mixture of the two? Do the ends seem split and frayed?

Step 5
To measure the thickness and texture of your individual strands, pull out a single hair and look at it in front of a piece of white paper. If the hair is barely visible and feels soft, it is fine. If it’s easy to see but still feels soft, your hair is medium. If it looks thick  and feels wiry, your hair  is coarse.

Step 6
To measure the thickness of your hair, pull it back as if you were creating a ponytail, and measure the circumference of the tail (you can get a rough idea by seeing where your finger and thumb meet). If the circumference of the tail is five centimetres or less, you have fine hair. If it’s between five and ten centimetres, your hair is of medium thickness. If the circumference measures more than ten centimetres, you have thick hair

Pro Tip
Noting how long your hair takes to dry naturally is another way of measuring its thickness and texture. Thin, fine hair usually dries in under an hour, whereas thick or coarse hair takes an hour or more to dry.

Sunday, April 24, 2016

6 Strategies of Eating to Lose Fat

If you can do basic math, you can burn fat. No magic bullet, no secret, zero-calorie food, and no supplement—legal or illegal—works better, faster, cheaper or healthier than good, old-fashioned food.If you eat more calories than you burn you’ll start to store said calories. They have to go somewhere, don’t they? Usually that place is your gut. Fortunately, the same mechanisms that made you a little more man than you’d perhaps like can also help you achieve your perfect weight. You just have to adjust the content and portions that you consume.
Nutrition alone will not make you lose fat or boost your performance. Rather, the lack of nutrition kickstarts your fat-burning journey. Nutrition is the biggest player you can adjust if you want to get leaner and perform better. That’s because food gives you energy. Even those evil carbs everyone harks about are useful for giving you the energy you need to exercise. To lose fat through eating, all you have to do is follow these simple rules. No diet. No rapid-weight-loss programme that has you abusing your soup pot. And definitely no avoiding your favourite foods. The secret is to create a new you using these easy-to-follow rules.

Rule 1: Eat Little and Often
Even if your primary information source is the newspaper you find in the toilet at work, you’ve probably heard that you need to eat upwards of six small meals a day to lose weight. This strategy makes your body constantly burn fuel and ensures that you’re always eating and never hungry. It’s akin to the way our ancestors ate: by popping food into their bearded mouths as they hunted or collected it. However, you shouldn’t eat six huge meals a day. Rather, stick to palm-sized servings for snacks and servings the size of two fists for main meals. Alternatively, you can keep all your meals more or less the same size. Keeping all portion sizes the same tells your body that food is abundant and that it doesn’t need to store any as fat.

The ‘eat six small meals a day’ mantra works well in a perfect world in which we all work from home and are two steps away from the kitchen. It’s not always practical, however, if you work in an office, are on the road or are just plain busy. Fortunately, a recent study at Purdue University (Leidy et al., 2010) found that eating three normal-size meals that con-tain high amounts of lean protein can make you feel fuller than eating smaller, more frequent meals. In the study the three larger meals contained less than 750 calories each and were carefully portioned to encourage weight loss. The researchers found that eating protein during breakfast and lunch—meals one might not normally include protein in—made the system work and that proteins such as meat, eggs and legumes were good choices. That’s a pretty good excuse to order a tasty 250-gram steak on your lunch hour.

Rule 2: Fill Up on Fibre and Protein
These two nutrients are the champion weight-loss tag team. They both slow the rate of diges-tion so you feel full longer and can reduce sugar cravings. What’s more, fibre also helps hustle calories out of your body and helps get rid of your lunch quicker. A diet rich in fibre helps people keep weight off in the long run. How much is enough? The current rec-ommended daily allowance for fibre is about 25 grams, but don’t stop there. Eat as much as you can. It won’t harm you as long as you drink plenty of water with it. The same goes for protein; make sure you get plenty in every meal. If you’re trying to add muscle—and you should be to maximise fat burning—eat about two grams of protein per kilogram of body weight. If you were in Australia, that would mean throwing another shrimp on the barbie.

Rule 3: Ration Carbs
Since 1980 the food intake of the average bloke has grown by 500 calories a day, and nearly 80 per cent of this increase can be attributed to carbohydrate. In that time, the prevalence of obesity has become a pretty big burden on the world economy. Carbs are dense in calories, which your body uses very quickly. This can often make you feel full to capacity after a meal and then hungry enough to eat a low-flying pigeon less than an hour later. What can you do to keep yourself at your fighting weight? Cap your intake of the most carbohy-drate-dense foods, such as grains and spuds, at just a couple of servings a day. Eat them before or after training or any time before lunch. This ensures that you put these energy-rich foods to use in either fuelling or recovering from an exercise session. You can go one better by always eating high-fibre, minimally processed versions of these foods. That way, you’ll be leaner as well as healthier.

Rule 4: Leave the Counting  to Accountants
Losing weight should never feel like you’re actually doing it. It should feel natural and instinctive. Cravings for poor foods are often caused by a lack of proper nutrients. By regu-larly snacking on the right foods, you’ll elim-inate hunger and control your calorie intake. That will not happen if you try to tally every calorie that crosses your lips.That doesn’t mean you can smash as many healthy, all-natural foods as you like. Natural foods such as fruit are often loaded with calories and are rich in fructose. These can be as dangerous as sugar to the size of your gut. Limit yourself to a few portions of fruit a day and choose to have more vegetables.
You can check out the calorie counts ( of your favourite foods to get a feel for how energy dense they are.Most important: Don’t avoid fat. Fat might be rich in calories but it is essential to life because it increases your immunity and metabolism, boosts brain function and helps you absorb vitamins A, D, E and K and anti-oxidants. However, you need to discriminate between good and bad fats. There is just as much place for unsaturated fat (olive oils and omega-3) as there is for saturated fats (the white stuff hanging off the end of your steak). Both kinds help produce muscle-building and fat-burning hormones, keep joints healthy and protect your innards against a host of diseases. However, there is absolutely no place for trans fats. You’re better off taking up smoking. Trans fats, which can be found in most fried-food eateries, clog your arteries and stack on weight. Junk food might make life worth living but it’s not worth dying for. Limit yourself to one or two cheat meals a week from your favourite fast-food pedlar. You’ll feel like you still get to eat your favourite cuisine and it’ll taste twice as nice because you’ve had to abstain from it.

Rule 5: Watch What You Drink
Gone are the days when drinking something meant quenching your thirst. Nowadays the variety of drinks to choose from makes water look pretty average. Fact is, you do not need any of them. Most of them will do you no good from a health perspective and almost all of them—barring H20—will boost your overall calorie intake. Sugary sodas, fruit drinks, alco-hol and other high-calorie everages such as coffee drinks are all adding to the obesity crisis.
With all we sip, we are getting far more calories from beverages than we used to.Thirsty? Simply adopt a water habit and you’ll be leaner. Water is an appetite sup-pressant, and thirst often masquerades as hunger. Most importantly, water helps your body metabolise lard. Placing your body into an arid state stresses your kidneys and stops them from functioning properly. Ever felt a little lower-back pain after a night on the razz? That’s your kidneys biting back. If your kidneys aren’t working properly, the workload shifts to your liver. This old workhorse converts stored fat to energy and can’t do its job efficiently if it has to pick up slack because you’re dehydrated and your kidneys are overworked. In short, put down the fizzy drink and stick your facehole under a tap. They’re not hard to find.

Rule 6: Eat Your Breakfast

The morning rush means that breakfast is the easiest meal to skip, but forgoing these valuable calories puts you at a disadvantage if you want to shift your paunch. According to a recent study in American Journal of Epidemiology (Purslow et al., 2008), men who got 22 to 50 per cent of their daily calories from breakfast gained only .7 kilogram over 4 years whereas those who ate only 11 per cent of their daily calories in the morning gained 1.4 kilograms. The very best kind of breakfast? Foods with a low glycemic index, such as beans on toast or a big bowl of muesli, that digest slowly and make you feel fuller for the rest of the day. Set your alarm eight minutes early and gorge on this banquet. You’ll soon be saying good morning to your abs.

Friday, April 22, 2016

5 New Ideas of Kitchen Design

Open to the Life
Model           : CERES I CORE-A
Manufacturer: LEICHT
Photography: © LEICHT K├╝chen AG

The LEICHT Ceres l Core-A design is a clear example of how contemporary kitchens have lost their traditional  aesthetics  in  order  to  integrate  better  with  the  rest  of  the  home.  Nowadays, kitchen
furniture  does  not  rely  simply  on  doors  and  drawers  as  its  main  components,  but  incorporates attractive shelves on which to display decorative elements that are more commonly associated with a living room than a kitchen.

Architect       : OTD Design & Development
Location        : Malibu, California
Photography  : © OTD Design & Development
If anything stands out in this home it is its privileged location, right on the beachfront in the gorgeous enclave of Malibu in California. This spectacular location drives the whole design of the house and, as you would expect, it also dictates the configuration of the kitchen—it is open and oriented toward the spectacular wooden deck that sits right on the sandy beach.

Industrial Style Evolution
Model             : Code Evolution
Manufacturer : Snaidero
Photography  : © Snaidero
Code Evolution is a kitchen design that recalls a vintage aesthetic, decidedly industrial with touches that  will  appeal  particularly  to  fans  of  Nordic  design.  The  stylish  Snaidero  kitchen  plays  with different  materials,  linking,  combining  and  personalizing  them  with  a  high-quality,  youthful, contemporary look that pays attention to the latest design trends.

The hoods conjure up images of the glow of portside lighthouses and lend an industrial feel to the

Geometric Volumes Combination
Model            : Elle
Manufacturer: Snaidero
Photography: © Snaidero

Snaidero’s Elle design proposes an evolution of the kitchen space: a concept that comes from careful architectural  study  and  finishes  up  with  different  layout  solutions,  characterized  by  a  series  of specific innovative components. This project is distinguished by its remarkable attention to detail, a project of proportions and series of planes that re-create the kitchen with originality.

With the doors overhanging the countertops, the door handles are more functional and easier to clean.

The Apartment
Architect           : Nook Architects
Location           : Barcelona, Spain
Photography: © NIEVE | Productora Audiovisual

Nook Architects produce a home that is designed with regular-shaped spaces to make the most of a limited-width facade and which is easily duplicable without leading to a sense of boredom. They encourage end users to customize their home to their individual style and needs.  In this case, the kitchen, dining and living room are located in the wider area, creating a central nucleus to the home.

Monday, April 18, 2016

The Most Questions About Fat Burning

Here are the answers to the questions most commonly asked about fat burning and food.

Q:  I work the night shift. How should I change my diet?
A:  That’s simple. Nothing changes; it just gets delayed by a couple hours. If you snooze when you get home from work, then train just before you go to work the way a nine-to-fiver would cram in an early-morning session before work. If you mince about when you get home and get on the nod around noon, then go to the gym at 7 or 8 a.m. the way most blokes train after work. Regardless of when you train, your mus-cles will always need the same balance of nutrients to fuel your sweat sessions. Eat a high-protein, high-carb meal 45 min-utes before exercise. A protein shake is first prize, but you can also have a couple of carrots dipped in hummus or a sweet potato and tuna or chicken. Plan ahead and you’ll be rewarded with a queue-free gym thanks to training during the off-peak hours.

Q:  Every time I hit a restaurant I want to flatten the bread basket. Why?
A:  There’s a support group for that. It’s called everyone. You’re not addicted, you’re just hungry, which is why you went to a restaurant in the first place. Curb the impulse by snacking two hours before going out. Necking a protein shake works well and will probably halve your dinner bill. When you get to the restaurant, order a salad or shrimp cocktail as soon as you sit down. If the waiter brings the bread, simply tell him you don’t want it.

Q:  How bad are hot drinks for my six-pack quest?
A:  They’re pretty good, actually. You don’t even have to skip the sugar. Consuming a 5-gram portion of sugar, which contains 16 to 20 calories, every day isn’t going to bolster your waistline. Skipping the sugar would save you less than one kilo-gram of calories per year. But if you’re a sugar junkie, find small ways to reel in the sweetness quotient in everything you eat, including that first cuppa. If you skip all sugar, including sugar-rich foods such as yoghurt, fizzy drinks and cereals, you’ll be on the fast track to losing your body fat. Be vigilant and check the labels because sugars are hiding in all sorts of foods you’d never expect, such as tomato sauce. In short, give sugar the boot. You really are sweet enough.

Q:  Will my wife’s diet programme work for me?
A:  Yes, but you don’t have tell your buddies about it. If something gets you to eat less it will work. The real issue is how healthy the diet is, how active you are and how well you can stick to it. You’ll be more successful at sticking to your diet if you and your wife diet as a team. You can motivate each other and cook joint meals, and you can use some of your male competitive-ness to lose weight. To succeed you need a goal, some structure, some accountability and some exercise. Oh yeah—try eating a little less, too.

Q:  When I first started dieting the weight dropped off me, but now it’s coming off slowly. Why? I still eat healthy and exercise.
A:  Most blokes reach a tabletop thanks to problems on top of the table. If you eat too little, your body think it’s starving and stores fat as an emergency measure.
The problem could also be excessive tension; this makes your body release the stress hormone cortisol, which inhibits fat loss. You could also eat a little more before your workouts so you can hit them harder. Adaptability is the key to long-term success. Changing your exercise routine and then changing the foods you eat while still eating a low-calorie diet will help you bust out of that rut

Q:  After a tough day at the office all I want to do is eat all night. How can I stop this?
A:  Witching-hour munchies can quickly con-jure a cauldron-sized belly. Regardless of how much you toss and turn in the sack, you simply aren’t going to burn off the calories like you do when you’re awake. That’s not to say you need to starve. You should eat something to reduce the nighttime wave of low blood sugar. Go for healthy, appetite-curbing oats, an apple and cheese or a thin turkey sandwich on rye. If you crave sweets, try fruit yoghurt, cereal with a little brown sugar on top or berries with a drizzle of chocolate sauce. Cottage cheese is also a good option because it digests slowly. Avoid spicy or high-fat foods, which can make it harder for you to fall asleep. If you must reach for the unhealthy stuff, try to pair it with something healthy. Your belly will be gone in a poof.

Q:  What’s the deal with cheat days? How much can I cheat?
A:  Think of cheat days as your reward for sticking to your programme. You need to enjoy life and, more importantly, food. Weight gain isn’t the only issue here. It takes a 3,500-calorie surplus to pack on .45 kilogram of fat, so you’d really have to chow down to notice an effect. The real worry is that even one high-fat, high-car-bohydrate load can boost the amount of stress on your organs and make it harder for your brain to resist new temptations. The bottom line: Cheating on your diet doesn’t mean abandoning it entirely. Limit your splurge to a few of your favou-rite forbidden snacks. Once you’ve stuck to a healthy eating plan long enough to see a difference in how you look and feel, you’ll find that those greasy old favourites aren’t as seductive anymore.

Q:  I train late at night. What should I eat afterwards? A big dinner?
A:  Chug a protein shake after your workout, then cook up a small meal of meat and veg-etables sans carbs such as pasta and spuds. No studies show that eating before bed makes you put on weight; rather, the total number of calories you eat throughout the day determines your waist size. However, to be safe, allow an hour between your last bite and bedtime. Your metabolism slows down a little at night and you won’t easily digest the contents of a stuffed gut. More importantly, having a large meal before dozing off can interfere with your sleep. But so can going to bed hungry. Don’t deny yourself a light snack if you had an early dinner or feel hunger pangs. Satiate cravings with the food groups you skipped during the day. If you missed out on dairy or fruit, grab some yoghurt and berries, a smoothie or an apple and some cheese. If you’re hanging for starch, a bowl of oats is a safe bet. Never go to bed with a stomach howling for food because a good night’s sleep will serve you better in your quest to get lean.

Q:  I love sandwiches, but are the carbs bad for my six-pack?
A:  Not if you choose wisely. Start with the solid foundation of rye bread, which is rich in fibre and will keep you full for ages. Lay out the inside with solid walls of whole protein such as sliced chicken breast or a bit of meat. Decorate with at least three fruits and vegetables of differ-ent colours and you have the perfect meal to make a body worth building.

Q:  Is it true that celery has negative calories?

A:  This is a pack of hocus pocus. Celery has 10 calories per 100 grams. You cannot lose weight by eating a food that takes more energy to absorb than you get from it. To conjure a six-pack you need a balanced diet, not calorie sleight-of-hand tricks.

Sunday, April 17, 2016

Eat These to Boost Your Libido

You don’t need pharmaceuticals to reclaim your manhood. All you need to do is step into the kitchen and eat the right foods. Here’s what should be on your menu.

•  Watermelon.
 It’s a whole lot tastier than a pill and has the same effect. Researchers at the University of Texas (Jayaprakasha, Chidambara Murthy and Patil, 2011) found that the citrulline in watermelons makes more blood flow south. You don’t even need a prescription.

•  Dark chocolate. 
In a study from the University of California at San Francisco (Engler et al., 2004), blood vessel dilation increased by more than 10 per cent in participants who ate 50 grams of low-sugar dark chocolate per day.

•  Berries. 
Forget about bringing coffee and toast to bed; bring the raspberries and strawberries. You lose 9 per cent of your daily zinc intake when you ejaculate. The berries will replenish the zinc you lose—five milligrams, or one third of your daily requirement—making them the perfect snack to eat between romps.

•  Peanut butter. 
Sign on for the Skippy diet. Studies have found that men who ate diets rich in monounsaturated fat—
the kind found in peanuts—had the highest levels of testosterone, which will help you grow big muscles and have firmer erections.

•  Pomegranate juice. 
Turf the orange juice because a study at the University of Cal-ifornia (Azadzoi et al., 2005) found that pomegranate juice boosts blood flow to your nether regions thanks to its high levels of antioxidants. It doesn’t taste half bad, either.

Great Smoothies And Fast Food Recipes For Your Heath

When pressed for time, filling your belly can take longer than the average exercise session.
If you’re on the street, you have to wait for someone to prepare your food for you and you
take the risk that the food isn’t going to match up with your training goals. If you’re at home,
you have think what you can eat, prepare it, eat it and clean up.

Fortunately, there is a way to streamline your healthy dietary habits: Drink your food. Smoothies are one of the quickest stealth-health meals you can make. You can drink them in seconds, and clean-up consists of swishing a little water over your blender. The nutrients support your goals and leave you feeling full for hours afterwards, and prep takes just three to five minutes. Here are some of the best recipes to help you hit your goals in the tastiest way possible.

Ache-Fixing Shake
4 thick slices fresh pineapple
1 stick celery
2.5 cm (1 in.) piece ginger
200 ml (6.8 oz) water

Pineapple contains a compound known as bromelain, which is a painkiller and natural anti-inflammatory agent. Celery is used to fight pain associated with arthritis and gout, and ginger contains chemicals that have anti-inflammatory and painkilling properties.

Immune booster
1/2 to 1 can (450 ml) coconut milk
2 raw eggs
1 scoop whey protein
1 handful berries (strawberries, raspberries, blueberries) or 1/2 to 1 banana
2 tbsp ground almonds
1 tsp honey
1 tbsp flaxseed oil

The fats in coconut are not stored as fat. They are easily digested and pass straight to the liver, which improves energy levels and assists the digestive system by reducing stress on the pancreas. The fats are similar to those in mother’s milk and help support the immune system. People with chronic fatigue can really benefit from consuming coconut milk as it helps increase metabolism, thereby assisting in weight loss.

It is also antibacterial, antimicrobial and antifungal and can benefit those with candida (yeast and fungal) infections or digestive problems and those who regularly suffer colds. The berries are a great source of vitamins, minerals, antioxidants and enzymes. Nuts provide essential fats and protein. Honey is the best thing to use as a sweetener because it is a natural product. The flaxseed oil is a great source of omega-3 fatty acids, which help electrical impulses move from the brain to muscles across the membranes around all the cells in the body and prevent heart disease.

Super-Cheap Preworkout Shake
1/2 cup oats
1 banana
1 small (50 g) yoghurt
3 tbsp powdered milk
400 ml (13.5 oz) water

The best preworkout eating strategy is to keep things simple. The ingredients should be minimal and you shouldn’t eat anything too acidic that might repeat on you during exercise. This shake has the perfect mix of fast- and slow-digesting carbs, protein and fats for fueling any exercise session and it won’t come back to haunt you while you train.

The Energiser
75 g (2.6 oz) frozen strawberries
115 g (4 oz) mango
125 ml (4 oz) orange juice
250 ml (8 oz) fat-free milk
2 tbsp honey
1/8 cup whey protein
Powdered eggs or 4 raw egg whites

Honey is an antioxidant and provides 17 grams of carbohydrate per tablespoon, making it a great booster as part of your postworkout and preworkout meals. The mango contains potassium that helps create a healthier nervous system and releases energy from the rest of the protein, fat and arbohydrate in the shake.

Poor Man’s Protein Shake
1/2 cup semolina
1/2 cup raw oats
1 banana
1 whole egg
3 or 4 tbsp powdered milk
6 drops vanilla essence
118 ml (3.9 oz) goat milk
118 ml (3.9 oz) water

The carbohydrate-rich semolina, proteins from the eggs, milk powder and milk and fats make this the perfect combination of calories for consistently adding mass to any frame.

Saturday, April 16, 2016

How To Gain 10 Kg Body Weight For Busy Skinny Guy, A Case Study

Max Walker(47 years old) had been slight his whole life and wanted to go from scrawny to
brawny before his holidays abroad. He decided on five goals:
1.  Add 10 kilograms of muscle mass.
2.  Develop arms he could flex with pride.
3.  Create abs that looked good on the beach.
4.  Find the time to exercise at least every second day.
5.  Have the confidence to take off his shirt in public.

The Problems
Mark is one of most prominent photographers and is always on the road. Eating a high-protein, high-calorie diet while travelling for work can be difficult. Max felt self-conscious about going to a gym for the first time, and his age meant he was at a muscle-building disadvantage.

The Solutions
Max bought a membership to a club that has multiple gyms around the country so that he could
find a gym when he travelled. He began using premixed protein shakes and packed a lunch every day to make sure that he always had enough of the correct nutrients to finance his muscle building. Max, a really friendly guy, grew to know just about everyone at each club, which made exercising seem like more like a social gathering. The fellow gym users eventually thought of him as one of their own and dished out advice and friendship, which made him keener to keep at it. Because Max was a total novice he added muscle easily, which more than offset any dis-advantage from his age.

The Eating Plan
Because Max has an incredibly fast metabolism, he had to develop a new appetite and make a change from his standard three-meals-a-day routine. When his packed lunches ran dry he filled up on high-protein meals wherever he could and followed the muscle-building nutrition plan in chapter 2. He occasionally paid an odd visit to a coffee shop, but the calories counted towards gaining muscle and bulk. His calorie-burning potential was naturally high so he never let hunger pains take root.

The Training
Max was a total beginner so pretty much anything would work, but he could risk injury and lack of motivation if the postworkout pain became too great. He followed the plan in chapter 5, which uses high reps and works the entire body in each session, to help his muscles gradually become accustomed to being put through their paces. He felt a little pain for the first two weeks, but after the initial shock wore off he loved the satisfying feeling that his muscles had been worked, and he gradually increased the weight and reduced the reps.

The Drive
Max' desire to take off his shirt in the summer months fuelled his exercise ambitions. He didn’t want to be the only one in his family snaps sporting a yoghurt complexion after a trip to Spain. Enjoying more time with his family became his inspiration, even though the demands of his job were stacked against him. He bought a five-month supply of protein, half of which was premixed, so he could take it with him wherever he went. This outlay may have been hefty but it sent a clear message to his subconscious that he was in it for the long run and that backing out would cost him more than just muscle.

The Results
Max gained more than 10 kilograms of lean muscle in just two months and maintained a lean waist. After two months his daughter commented that he looked like a model. If that’s not motivation enough to stick to it, then nothing is. Time to book another holiday.

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